Summer Squash

How to Select and Store


When purchasing summer squash, look for ones that are heavy for their size and have shiny, unblemished rinds. Additionally, the rinds should not be very hard since this indicates that the squash are over-mature and will have hard seeds and stringy flesh. Purchase summer squash that are of average size since those that are overly large may be fibrous, while those that are overly small may be inferior in flavor.
Summer squash is very fragile and should be handled with care as small punctures will lead to decay. It should be stored unwashed in an air-tight container in the refrigerator, where it will keep for about seven days.

While it can be frozen, this will make the flesh much softer. We don't recommend freezing as a routine storage method. Yet, it is a great process to turn to if you have amounts larger than you will be able to consume (for example, if you grow summer squash in your garden and have a bounty of it). The fact is that the freezing of summer squash can be an excellent storage process in terms of nourishment. A recent research study has shown excellent retention of the antioxidant activity in summer squash following blanching and freezing.

Like many fresh vegetables, summer squash is typically blanched before it is frozen. Blanching refers to the very brief cooking of a food in boiling water or in steam followed by very rapid cooling of the food in cold water. The blanching process can help to reduce the presence of unwanted micro-organisms on the surface of a food, cleanse a food surface of dirt and other debris, and in some cases slow nutrient loss by denaturing enzymes or by triggering other chemical changes in the food. We recommend the process of steam blanching for summer squash instead of water blanching to minimize nutrient loss by minimizing water contact. Three minutes of steam blanching is all that's needed to prepare your summer squash for freezing.

How to Enjoy

Tips for Preparing Summer Squash

Wash summer squash under cool running water and then cut off both ends. You can then proceed to cut it into the desired size and shape for the particular recipe.

Healthiest Way of Cooking

Of all of the cooking methods we tried when cooking summer squash, our favorite is Healthy Saute. We think that it provides the greatest flavor and is also a method that allows for concentrated nutrient retention.
To Healthy Saute summer squash, heat 3 TBS of broth (vegetable or chicken) or water in a stainless steel skillet. Once bubbles begin to form add sliced squash, cover, and Healthy Sauté for 3 minutes (1-1/2 minutes on one side, and then 1-1/2 minutes on the other side) on medium heat. Transfer to a bowl and toss with our Mediterranean Dressing. (See our3-Minute Healthy Sauteed Summer Squash recipe for details on how to prepare this dish.)

A Few Quick Serving Ideas

• Sprinkle grated zucchini or other summer squash on top of salads and sandwiches.
• Enjoy an easy to make ratatouille by healthy sautéing summer squash, onions, bell peppers, eggplant and tomatoes and then simmering the mixture in tomato sauce. Season to taste.
• Serve raw summer squash with your favorite dips.

WHFoods Recipes That Feature Summer Squash

• Any Time Frittata
• Italian Tofu Frittata
• Zesty Mexican Soup
• Southwestern Cod Saute
• Primavera Verde
• 5-Minute Healthy Sauteed Summer Squash
• Calabacitas (Mexican-flavored vegetable side dish)
• Steamed Vegetable Medley
• Tahini and Crudites Appetizer

Safety
Summer squash is among a small number of foods that contain measurable amounts of oxalates, naturally-occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating summer squash. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body. Yet, in every peer-reviewed research study we've seen, the ability of oxalates to lower calcium absorption is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium to the meal plan. If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits - including absorption of calcium - from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner . For more on this subject, please see "Can you tell me what oxalates are and in which foods they can be found?"