If you're looking for a nutritious and low-calorie vegetable to add to your meals, look no further than summer squash. One cup of diced cooked summer squash (from frozen) contains just 77 calories.

But there's more to summer squash than just its low calorie count. This vegetable is packed with vitamins and minerals that support a healthy diet, including vitamin C, potassium, and fiber.

In this article, we'll explore the different types of summer squash, how to prepare and store frozen summer squash, and some delicious ways to incorporate this versatile veggie into your cooking.

Healthy Benefits of Summer Squash

Summer squash is not only low in calories, but it's also high in essential vitamins and minerals. One cup of cooked summer squash contains 31% of the recommended daily intake of vitamin C and 10% of the recommended daily intake of potassium. Additionally, summer squash is a good source of fiber and contains antioxidants that can help reduce inflammation in the body. Research has also shown that consuming summer squash may have protective benefits against certain chronic diseases, such as heart disease and certain types of cancer. This is due in part to compounds found in the vegetable known as cucurbitacins, which have been linked to anti-inflammatory and antioxidant effects.

Versatility of Frozen Summer Squash

Frozen summer squash is incredibly versatile and can be used in a variety of recipes. It can be added to soups, stews, casseroles, and pasta dishes for added nutrition and flavor. Frozen summer squash can also be roasted or grilled for a tasty side dish. One of the benefits of using frozen summer squash is that it's convenient and easy to store. You can purchase it in bulk and keep it in your freezer for quick and easy meal prep.

How to Prepare Frozen Summer Squash

Preparing frozen summer squash is simple and takes just a few steps. First, thaw the squash in the refrigerator overnight or in the microwave for a few minutes. Drain any excess liquid before using. You can then chop or slice the squash as needed for your recipe. If you're using frozen summer squash in a recipe that calls for fresh squash, you may need to adjust the cooking time accordingly. Frozen squash can release additional liquid during cooking, which can affect the texture of the dish.

Ways to Use Summer Squash in Recipes

Summer squash can be used in a variety of recipes, both as a main ingredient and as a side dish. Try these ideas for incorporating summer squash into your meals:

• Add diced summer squash to a vegetable stir-fry
• Make zucchini noodles for a low-carb pasta substitute
• Roast summer squash with olive oil and your favorite spices
• Grill squash skewers with cherry tomatoes and onions
• Add sliced squash to a frittata or omelet

Summer Squash Types to Try

Summer squash comes in a variety of shapes, sizes, and colors. Some popular varieties include:

• Zucchini: the most common type of summer squash, with a long cylindrical shape and dark green skin
• Yellow squash: similar in shape to zucchini, but with a bright yellow skin
• Pattypan squash: small, round squash with scalloped edges and a pale green or yellow skin
• Crookneck squash: curved yellow squash with a bumpy skin
• Zephyr squash: a hybrid of yellow and green squash, with a distinctively patterned skin

Nutritional Comparison with other Vegetables

Summer squash is a nutrient-dense vegetable, but how does it compare nutritionally to other popular vegetables? Here's a comparison of the nutritional values of one cup of cooked summer squash with a few other common veggies:

• Broccoli: 55 calories, 168% of recommended daily vitamin C, 20% of recommended daily dietary fiber
• Carrots: 52 calories, 428% of recommended daily vitamin A, 15% of recommended daily potassium
• Corn: 123 calories, 15% of recommended daily dietary fiber, 10% of recommended daily iron
• Kale: 33 calories, 684% of recommended daily vitamin K, 206% of recommended daily vitamin A
• Summer squash: 77 calories, 31% of recommended daily vitamin C, 10% of recommended daily potassium

As you can see, while summer squash may not be the most nutritionally dense vegetable, it still provides significant amounts of key nutrients and is a great addition to a balanced diet.

Recipes to Cook with Frozen Summer Squash

Looking for some delicious recipes to try with your frozen summer squash? Here are a few ideas:

• Summer squash casserole: Layer sliced summer squash with cheese, bread crumbs, and seasonings for a hearty and comforting casserole.
• Summer squash soup: Combine cooked summer squash with chicken or vegetable broth and puree for a silky smooth soup.
• Summer squash and zucchini pasta: Use a spiralizer to turn your squash into noodles and top with your favorite pasta sauce.
• Grilled summer squash kebabs: Skewer chopped squash with tomatoes, onions, and your favorite protein for a colorful and healthy BBQ meal.

Storage and Shelf Life of Frozen Summer Squash

Frozen summer squash can be stored in the freezer for up to 6 months. To prevent freezer burn, be sure to use a freezer-safe container or plastic bag and remove as much air as possible before sealing. When you're ready to use your frozen squash, thaw it overnight in the refrigerator or in the microwave for a few minutes. Once thawed, use the squash within 2-3 days.

Summer Squash Meal Ideas

Here are a few meal ideas featuring summer squash:

• Roasted summer squash and quinoa salad
• Grilled summer squash and chicken skewers
• Cheesy summer squash gratin
• Summer squash and tomato frittata
• Summer squash and black bean burrito bowls

Fun Facts about Summer Squash

Did you know?

• Summer squash is actually a type of fruit, as it develops from the flower of the plant.
• Zucchini, one of the most popular types of summer squash, was developed in Italy in the 19th century.
• Summer squash can be grown in a variety of shapes, including round, oval, and cylinders.
• Yellow squash gets its vibrant color from the antioxidant beta-carotene, which is also found in carrots.