Monday Special - (Super)Squash

Hey there! Have you seen all the yellow summer squash and zucchini at the markets lately? One, pick it up because it's super fresh, 2) because it's super cheap and 3) because it super yummy and 4) because it is soooo good for you.

There are several types of summer squash - but I basically put them into three groups: yellow squash (crook-neck or straight-neck), green zucchini, and "other" meaning, all those funky, interesting-shaped, crazy-colored varieties (my farmer is particularly fond of his patty-pan, which is shaped more like a crown for English royalty). Squash blossoms are also edible, although you will often see recipes for frying them.

Spiralized zucchini pasta

Squash is also a great staple in your diet because it can be prepared in so many ways! For example, we use a spiralizer to make noodles, sometimes we lightly steam (trust me, this is an art to avoid mushiness), chopping and blending to make delicious sauces and hummus, and grated and tossed into all kinds of soups or breads or muffins (a great way to slip in some nutrients without even knowing it!).



Nutrition-wise, 1 serving of summer squash is (raw, rounded for approximations):

• 15-20 calories
• 3-4g carb w/1-2g fiber
• 0 fat
• 1g protein
• 15-30% Vitamin C
• 5-11% B6
• 8-10% Manganese
• 6-7% folate, potassium

So, only 100 calories in squash gives you 75-200% of Vitamin C (zucchini is higher than yellow squash), 8g protein, 6-10g fiber, and for zucchini, over half your daily B6 and Manganese. Enjoy to your heart's delight!

NOTE: Zucchini and yellow squash are common genetically engineered crops so try to purchase organic.