Veggie of the Month- Summer Squash

SEASONALITY: Summer Squash peaks in harvest from June to August but can be found year-round. While generally referred to as “Summer Squash,” the vegetable can be grouped further and found under names like Zucchini, Pattypan squash, or Straight neck Squash, among others. Zucchini ranges from appearing as a solid dark green skin to striped varieties. Pattypan squash is disc shaped and can be yellow, green, or white. Straight neck squash, often called Yellow Squash, is yellow with a smooth skin with a shape that narrows closer to the stem. Summer Squash is easily found in grocery stores as well as farm stands throughout their peak harvest

STORAGE: Refrigerate in a plastic bag, expected to keep for up to a week.

PREPARATION: Rinse in cold water, with light scrubbing to remove any dirt. Trim tops and bottoms. Peel the squash if skin is too tough for how it will be prepared.

COOKING METHODS: Summer Squash can be enjoyed raw and cooked. The vegetable can be prepared by steaming, microwave, or boiling until tender, baking, roasting, sautéing, or stir-fry. If wanting to keep the squash raw and chilled to enjoy on hot summer days, slice it up and add into a salad, wrap, pita, or a sandwich. Squash can also be pickled to preserve the summer flavor year-round.

TIPS FOR USE: Add to pasta and rice dishes, soups, stews, and casseroles. Summer Squash can also be blended and added into soups and sauces, adding some extra vegetables to any meal. Steam pattypan whole. Shred zucchini to make muffins or bread. Substitute zucchini for apples in a crisp.

One cup of Summer Squash contains about 19 calories. Summer Squash is an excellent source of Vitamin C, containing about 1/3 of our daily needs per serving. They also contain B Vitamins, fiber, magnesium, iron, and calcium.

Tomato & Squash Pizza with Cauliflower Crust

Serving Size: 2 slices, makes 6 servings

Ingredients:                

• 2 (12 ounce) packages fresh cauliflower rice
• 1 ounce parmesan cheese, shredded (1/4 cup)
• 1 tablespoon cornstarch
• 1 large egg
• 8 ounces mozzarella cheese, shredded (about two cups), divided
• ½ cup (1/2-inch-thick) yellow squash slices (from 1 medium squash)
• ½ cup (1/2-inch-thick) zucchini slices (from 1 medium zucchini)
• 1 cup lower-sodium marinara sauce
• ½ cup cherry tomato halves
• ¼ cup fresh basil leaves
• ¼ teaspoon kosher salt

Instructions:

1. Preheat oven to 400 degrees F.
2. Process cauliflower rice in a food processor until finely chopped, about 15 seconds.
3. Place cauliflower mixture in a kitchen towel and squeeze dry. Place in a large bowl with parmesan, cornstarch, egg, and ¾ cup of mozzarella. Using your hands, combine thoroughly until dough comes together.
4. Press parmesan mixture into two 8-in circles on a parchment paper-lined baking sheet. Bake for about 40 minutes, until browned and very dry. Remove crusts.
5. Increase oven temperature to 450 degrees F.
6. Heat oil in a large skillet over high. Add squash and zucchini and cook for about 3 minutes, until lightly caramelized, stirring often.
7. Spread marinara sauce evenly over crusts leaving a ½ inch border. Top with remaining 1 ¼ cups mozzarella, squash mixture, and tomatoes. Bake for about 8 minutes, until cheese is melted. Sprinkle with basil and salt. Cut each pizza into 6 slices.

Nutrition per serving: 229 calories, 15 g protein, 13 g carbohydrates, 3 g dietary fiber, 5 g sugar, 14 g fat, 6 g saturated fat, 367 g calcium, 557 mg sodium 

Recipe adapted from: eatingwell.com

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