Are you curious about the calorie content of summer squash? One cup of mashed cooked summer squash (from frozen) contains 88 calories, making it a healthy and low-calorie addition to any meal.

But summer squash is not just low in calories – it also contains a variety of vitamins and minerals that are essential for good health. For example, summer squash is a good source of vitamin C, vitamin A, and potassium.

In this article, we'll explore the nutritional content of summer squash, its health benefits, and some delicious ways to prepare and enjoy it.

Calories in Summer Squash

Summer squash is a low-calorie vegetable that can help you stay on track with your weight loss goals. One cup of mashed cooked summer squash (from frozen) contains only 88 calories. That makes it a great vegetable to add to meals when you’re trying to lose weight or maintain a healthy diet. Summer squash is also low in carbohydrates and high in fiber, which can help you feel fuller for longer and prevent overeating. Eating a diet rich in low-calorie, fiber-rich vegetables like summer squash can help you manage your weight and stay healthy.

Vitamins and Minerals in Summer Squash

Summer squash is a great source of a variety of vitamins and minerals that are important for good health. For example, a one-cup serving of mashed cooked summer squash (from frozen) contains about 35% of your daily recommended intake of vitamin C. Vitamin C is an important antioxidant that can help boost your immune system, protect against disease, and support healthy skin and hair. Summer squash is also a good source of vitamin A, which is important for eye health, and potassium, which can help regulate blood pressure.

Health Benefits of Summer Squash

Summer squash is not just low in calories and rich in vitamins and minerals – it also offers a range of health benefits that make it a worthwhile addition to your diet. For example, summer squash contains antioxidants like vitamin C and beta-carotene, which can help protect your cells against damage from free radicals. This can help reduce your risk of chronic diseases like cancer, heart disease, and diabetes. Eating a diet rich in vegetables like summer squash can also help promote healthy digestion, support immune function, and improve overall health and wellbeing.

Ways to Prepare Summer Squash

Summer squash is a versatile vegetable that can be prepared in many different ways! Here are some ideas for how to use it in your cooking:

• Slice it thinly and use it as the base for a healthy pizza or flatbread.
• Roast it with some olive oil and garlic for a simple and flavorful side dish.
• Grill it with some other summer vegetables like bell peppers and zucchini for a colorful and nutritious kebab.
• Use it as a replacement for pasta in dishes like lasagna or spaghetti – just slice it thinly and layer it with the other ingredients.
• Cut it into cubes and add it to soups, stews, or chili for an extra boost of nutrition.

Dishes That Use Summer Squash

Looking for some recipe ideas that use summer squash? Here are some dishes to try:

• Summer squash and zucchini gratin
• Summer squash soup with pesto
• Roasted summer squash and tomato salad
• Summer squash and feta pasta salad
• Summer squash and chicken fajitas

Different Types of Summer Squash

There are several different varieties of summer squash, each with its own unique flavor and texture. Here are some of the most common Types of Summer Squash:

• Zucchini – a long, cylindrical squash with a slightly bitter flavor
• Yellow squash – a slightly sweeter and milder squash with a yellow skin
• Crookneck squash – a curved squash with a bumpy skin and a nutty flavor
• Pattypan squash – a small, circular squash with a scalloped edge and a slightly sweet flavor

When choosing summer squash, look for ones that are firm and free from blemishes. Fresh summer squash should have a bright color and a slightly sweet aroma.

How to Store Summer Squash

Summer squash can be stored in the refrigerator for up to a week. To keep it fresh, leave it unwashed and store it in a plastic bag or airtight container in the fridge. If you have an abundance of summer squash and want to preserve it for longer, you can also freeze it. To do this, blanch the squash for a few minutes in boiling water, then plunge it into ice water to stop the cooking process. Drain the squash and pack it into freezer-safe containers, then freeze for up to 6 months.

Tips for Cooking Summer Squash

Summer squash is a tender vegetable that cooks quickly, so it's important not to overcook it. Here are some tips for Cooking Summer Squash:

• Cut it into even-sized pieces for even cooking.
• Don't overcrowd the pan when sautéing or stir-frying – this can cause the squash to steam rather than brown.
• Add some acid like lemon juice or vinegar to brighten the flavor of cooked summer squash.
• Try marinating summer squash in a mixture of oil, vinegar, and spices before grilling or roasting to add flavor.

Substitutes for Summer Squash

If you're unable to find summer squash or simply don't enjoy its flavor, there are several substitutes that you can use in your cooking. Here are some ideas:

• Zucchini – a close relative of summer squash with a similar texture and flavor
• Eggplant – a mild-tasting vegetable that can be used in place of summer squash in many dishes
• Green beans – a crunchy and flavorful vegetable that can replace summer squash in soups or stews
• Butternut squash – a sweet and nutty squash that can be used instead of summer squash in gratins or casseroles

Recipes Featuring Summer Squash

Looking for some recipe inspiration featuring summer squash? Here are a few tasty ideas:

• Parmesan-crusted summer squash fries – a healthy and flavorful snack or side dish
• Baked summer squash and tomato gratin – a comforting and delicious vegetarian dish
• Grilled summer squash and feta salad – a fresh and colorful salad that's perfect for summer
• Summer squash and corn chowder – a rich and creamy soup that's perfect for cooler weather