Summer Squash

By: Marie Morud

Indigenous farmers have been growing many varieties of squash for thousands of years. As part of the Three Sisters technique of planting, squash or other low-growing crops offer their leaves as shade to nearby corn and beans. This allows the ground to maintain moisture and slows the growth of weeds. The beans contribute nitrogen to the soil, and the cornstalks serve as bean poles. This method of interplanting highlights the plants' ability to protect and nourish each other in different ways as they grow. Squash is native to the temperate and tropical regions of the Americas.

Summer squash are members of the gourd family of flowering plants, Cucurbitaceae. Representing many species of food and ornamental plants, this family includes cucumbers, gourds, melons, squashes, and pumpkins. Summer squash comes in several varieties such as yellow crookneck, yellow straight-neck, zucchini, cocozelle, and patty pan.

Summer squash is available year-round, but is the least expensive when purchased fresh in mid to late summer. Summer squash is a quick-growing vegetable, needing only 40-60 days to grow. Harvesting while it is immature allows the skin to remain thin and tender, making it unnecessary to peel summer squash.

Early harvesting also causes summer squash to have a different nutritional makeup than winter squash. Made up of 95% water, summer squash is a great source of vitamins C and B2. These nutrients are important for immunity, healing, cell health, and energy. Summer squash also contains vitamin A, which can promote healthy eyes and skin, and potassium for the normal functioning of cells. Most of the nutrients in summer squash are contained in the skin, so it is important not to peel these vegetables.

Small- to medium-sized summer squash are going to be the most flavorful and have the smallest seeds. Larger squashes are good when stuffed or grated to be used when baking. Summer squash can be grilled, steamed, boiled, sautéed, fried, stir-fried, or eaten raw. If you have an abundance of summer squash, cut into ½” pieces and blanch, then freeze.

Alternatively, you can grate raw squash and freeze it to use when baking. Just be sure to squeeze out any excess moisture before freezing and again after thawing. You can even eat squash blossoms! Just wash, trim the end near the stem, and remove the parts from inside the flower. Enjoy raw, sprinkled over a salad or taco, cooked into a soup, or stuffed with herbs and cheese, then bake.

Try this recipe for Stuffed Summer Squash from USDA MyPlate. Summer squash stuffed with brown rice, fresh basil, beans, cheese, and veggies makes a hearty and filling dish. Try this tasty recipe when summer squash is abundant in your garden or at the market.

Stuffed Summer Squash

Makes 4 servings

Ingredients

2 summer squash

3 cups cooked brown rice

1 cup diced tomatoes

1 cup squash pulp (from summer squash listed above)

1 cup white beans, drained and rinsed

1 tablespoon fresh basil

4 tablespoons Parmesan cheese

Directions

Wash and cut the squash in half, lengthwise. Remove the large seeds.
Steam the squash, skin side down, in a small amount of water in a fry pan or skillet until slightly tender (but not mushy).
Scoop out a good amount of pulp (1 cup), place in a bowl and mix with stuffing (brown rice through Parmesan cheese).
Place the squash shells in a baking dish. Stuff the squash with the stuffing mixture.
Top with grated Parmesan cheese. Bake at 350 degrees Fahrenheit for about 30 minutes.

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