Summer squash is a low calorie and nutritious vegetable that is high in vitamins and minerals. One cup of sliced crookneck and straightneck summer squash (with salt, frozen, drained, cooked, boiled) contains approximately 48 calories.

Summer squash is also a great source of macronutrients, such as fiber and protein. It is also low in fat, making it a great vegetable for weight management.

In this article, we will go over the health benefits of summer squash, cooking options, how to select and store summer squash, and some fun facts about this delicious vegetable.

Calories and Macronutrients

Summer squash is a great low calorie vegetable that is not only delicious, but also nutritious. One cup of sliced crookneck and straightneck summer squash (with salt, frozen, drained, cooked, boiled) contains approximately 48 calories. Summer squash is also a great source of macronutrients, such as fiber and protein. It is also low in fat, making it a great vegetable for weight management. Incorporating summer squash into your diet can help you meet your daily fiber and protein requirements, while also staying within your calorie limits.

Vitamins and Minerals

In addition to macronutrients, summer squash is also a great source of vitamins and minerals, such as vitamin C, potassium, and magnesium. Vitamin C is an important antioxidant that helps protect your cells against damage from free radicals. Potassium helps regulate your blood pressure and supports healthy muscle and nerve function. Magnesium is important for bone health and supports over 300 biochemical reactions in your body. Incorporating summer squash into your diet can help you meet your daily vitamin and mineral requirements, while also adding delicious flavor to your meals.

Health Benefits

Summer squash has a variety of health benefits, such as supporting healthy digestion, reducing inflammation, and supporting a healthy immune system. The fiber in summer squash can help promote regular bowel movements and reduce the risk of constipation. The antioxidants in summer squash can also help reduce inflammation, which is beneficial for overall health. Additionally, the vitamin C in summer squash supports a healthy immune system, which is important for fighting off infections and diseases. Incorporating summer squash into your diet can help support your overall health and well-being.

Cooking Options

Summer squash can be cooked in a variety of ways, such as steaming, sautéing, roasting, or grilling. To steam summer squash, simply place it in a steaming basket over boiling water and cook until tender. To sauté summer squash, cut it into thin slices and cook in a skillet with a little bit of oil and your favorite seasonings. To roast summer squash, cut it into chunks and place on a baking sheet with olive oil and seasonings. To grill summer squash, slice it lengthwise and brush with olive oil. Grill until tender and slightly charred. Summer squash is a versatile vegetable that can be incorporated into a variety of dishes, such as stir-fries, salads, and pasta dishes.

How to Select Squash

When selecting summer squash, look for squash that is firm and free of blemishes or soft spots. Choose squash that is small to medium in size, as larger squash may be tough and fibrous. Try to select squash that is uniform in color and has a shiny, smooth skin. If possible, choose organic summer squash to avoid exposure to harmful pesticides.

How to Store Squash

Summer squash can be stored in the refrigerator for up to five days. Store squash in a plastic bag or wrapped in a damp towel to keep it fresh. Avoid storing squash in the same crisper drawer as fruits, as the ethylene gas produced by fruits can cause squash to spoil faster. Summer squash can also be frozen for later use. Simply blanch the squash in boiling water for two minutes, then transfer to an ice bath to cool. Once cooled, drain the squash and place in a freezer-safe container.

Alternative Cooking Methods

In addition to traditional cooking methods, summer squash can also be used in alternative ways, such as in smoothies or baked goods. Use cooked and mashed summer squash as a substitute for butter or oil in muffin or cake recipes. Add raw summer squash to smoothies for a boost of nutrients and fiber. Get creative with the ways you use summer squash to add variety to your diet.

Recipe Ideas

Looking for some recipe ideas to incorporate summer squash into your diet? Try these delicious dishes: - Grilled Summer Squash Salad with Balsamic Vinaigrette - Summer Squash and Tomato Pasta with Fresh Basil

Allergies and Side Effects

While summer squash is generally safe for most people to consume, some individuals may have an allergy or intolerance to it. Symptoms of summer squash allergy or intolerance may include hives, itching, or digestive upset. If you experience any of these symptoms after consuming summer squash, discontinue use and consult a healthcare professional. Additionally, some individuals may experience side effects from consuming summer squash, such as bloating or gas. If you experience these symptoms, try reducing your intake of summer squash or incorporating it into your diet in smaller amounts.

Fun Facts

- Summer squash is a member of the cucurbitaceae family, which also includes cucumbers and melons. - Summer squash is one of the few vegetables that can be eaten cooked or raw. - The flowers of the summer squash plant are also edible and can be used in a variety of dishes.