15 Amazing Benefits and Uses Of Zucchini For Skin, Hair and Health [ Read: Benefits of Mustard Oil for Hair ] Types of Zucchini: Almost all the members of the squash family comprise of vegetables that have smooth, tender skin and flesh with small, edible seeds and high moisture content. There are several varieties of zucchini, depending upon their cultivars. Some popular varieties are as follows. Golden zucchini: This variety is characterized by brilliant golden yellow to orange skin which retains its colour even after being cooked. Round varieties: These are dense, heavy and almost seedless with a smooth surface. Tatume: Commonly found in Mexico, their features are similar to the round variety except that they have a large oval shape. Costata romanesco: Also known as “cocozelle”, this is basically a long and narrow variety with a slight bulge at the bottom end. It has a mottled green skin with pale, raised ribs. When solid and immature, it has a juicy and sweet taste. Yellow crooknecks: These are characterized by thick warty skin with markedly curved necks. They have a crunchy texture and a sweet delicate flavour.

Middle-eastern variety: As evident from their name, this variety is common in the Middle Eastern countries. In India it is referred to as “tori”. They have stocky, pale green, tapering ends with a thick dark green stem. They are characterized by smooth, shiny skin and solid, crispy and flavorful flesh. Health Benefits Of Zucchini: Apart from being made into a delicious and savory dish, zucchini is beneficial for your health in a variety of ways, thanks to the vitamins and minerals contained in even a small serving of this vegetable. Some of the health benefits of Zucchini vegetable are as follows: [ VIDEO: Health Benefits Of Zucchini ] 1. Lowers Cholesterol: The dietary fiber contained in zucchini helps in lowering the cholesterol levels in the system by attaching itself with the bile acids that are produced by the liver for digesting fat. This fiber mixes with bile acid, thus slowing down its ability to digest more fat and charging the liver to produce more bile acids. More cholesterol is used up by the liver in the production of bile acids which results in lowering cholesterol levels in the body ( 2 ).

The high levels of Vitamins A and C prevent the cholesterol from oxidizing in the blood vessels, thus reducing the risk of atherosclerosis. 2. Helps in Weight Management: Zucchini is effective for weight management due to its healthy combination of high fiber and moisture content and a low calorie content . It is beneficial for weight management as it controls your appetite by filling you up with water and fiber. Thus, you can have larger servings of zucchini and still keep your caloric intake low. The high dietary fiber ( 3 ) on the other hand enables you to shed extra pounds as it helps to burn more calories than you consume. Zucchini is a rich source of antioxidants, Vitamin A and C and dietary fiber, you can effectively lose weight by consuming it without depriving your body of vital nutrients. 3. Cardiovascular Health: Zucchini has high magnesium content with one cup providing over 10% of the RDA. This mineral reduces the risk of heart attack and stroke. Zucchini also contains folic acid, a vitamin that is required to break down the dangerous amino acid, homocysteine. High levels of homocysteine in your blood can cause heart attack and thrombosis i.e. blood clotting. 4.

Prevents Cancer: The high levels of fiber in zucchini prevent carcinogenic toxins from settling in the colon as well as promote healthy and regular bowel movements. Vitamins A and C are strong anti-oxidizing agents that destroy the carcinogens which can lead to different types of malignant cancers ( 4 ). 5. Beneficial in Diabetes: The abundance of Vitamin B complex in zucchini benefits diabetics. Diabetes is caused due to the inability of the body to metabolize and regulate the level of sugar in your blood ( 5 ). There are many types of diabetes and zucchini is particularly effective in warding off type-2 diabetes. The B complex vitamins, in the presence of zinc and magnesium help in breaking down the sugar in your body whereas fiber and pectin are vital in regulating the blood sugar levels . This combination of Vitamin B, folates and fiber goes a long way in keeping type-2 diabetes at bay. 6. Maintains Eye Health: Zucchini vegetable is a great source of Vitamin A which is beneficial for eye health. Vitamin C along with beta carotene, zinc and manganese acts as an antioxidant to protect your eyes. Zucchini helps in developing the cells of your eyes, thus improving your vision.

It can also be used externally to remove puffy bags around your eyes which can be caused due to excessive water retention Zucchini has a high water content that helps in removing the swelling around your eyes ( 6 ). 7. Lowers Blood Pressure: Potassium and magnesium found in zucchini help in lowering blood pressure levels in the body. Regular consumption of zucchini benefits those suffering from hypertension or high blood pressure ( 7 ). High blood pressure, if left unchecked can lead to arteriosclerosis (hardening of blood vessels), heart attack, stroke and other medical conditions. Both potassium and magnesium are effective in alleviating stress on the body’s circulatory system. 8. Promotes Prostate Health: The phytonutrients in zucchini help in reducing the symptoms of benign prostatic hypertrophy (BOH). This is a condition characterized by enlargement of the prostate gland, leading to complications with urination and sexual functions ( 8 ). 9. Prevents Gout: Gout is a painful condition of the inflammation of the joints, caused due to excessive uric acid in the body. Zucchini is a rich source of Omega-3 fatty acids and anti-inflammatory carotenoids that can counter the effects of excessive uric acid.

Gout affects your knees and feet and often results in difficulties in walking. Its treatment requires a strict diet control which includes an increased consumption of fruits and vegetables and zero intake of red meat and fatty foods. The alkaline property of zucchini acts against the uric acid in your joints, thus relieving its symptoms. Zucchini also contains powerful antioxidant vitamins, A and C which along with copper prevent the development of many hyper-inflammatory disorders like asthma, osteoarthritis and rheumatoid arthritis ( 9 ). 10. Benefits of Manganese: Manganese is an essential nutrient and trace mineral which provides many health benefits and facilitates normal physiological functions. A cup of zucchini provides 19% of the RDA of manganese ( 10 ). This mineral helps to metabolize proteins and carbohydrates, and is involved in the production of sex hormones and catalyzes the synthesis of fatty acids and cholesterol. It also increases the levels of superoxide dismutase (SOD), an enzyme that provides protection against oxidative stress. Image: Shutterstock Skin Benefits of Zucchini: Fruits and vegetables are loaded with nutrients and hence are good for your skin. Zucchini is rich in Vitamins A and C as well as antioxidants which can benefit your skin in many ways.

11. Hydrates your Skin: Zucchini has a high water content which hydrates your skin. Water in general is beneficial for your skin as it flushes out toxins from your system. Regular consumption of zucchini helps restore the moisture of your skin, providing you with a glowing skin . 12. Anti-ageing Benefits: Zucchini is a good source of Vitamins A and C which are powerful antioxidants. Vitamin A helps in maintaining a healthy skin whereas Vitamin C fights the harmful free radicals. These free radicals are responsible for causing ageing of the skin, resulting in the appearance of spots, fine lines and wrinkles. Eating zucchini can prevent these signs of ageing to a significant extent ( 11 ). 13. Aids in Collagen Formation: Manganese contained in zucchini is essential for the production of choline , the amino acid which is involved in collagen formation, thus facilitating healthy skin and proper wound healing ( 12 ). 14. Treatment of Puffy Eyes: External application of zucchini helps to remove puffy bags around your eyes. These are caused due to excessive water retention and the high water content in zucchini helps in reducing swelling around your eyes.

Hair Benefits of Zucchini: Just like the rest of the body, proper nutrition is a prerequisite of healthy hair. Inadequate nutrition is often the root cause of hair and scalp problems. To maintain a healthy mane, taking a balanced diet is inevitable as the hair follicles require adequate supply of nutrients and oxygen for their growth and maintenance. Zucchini contributes to overall health including hair health. 15. Promotes Hair Growth: Zucchini is rich in Vitamin A and C and is beneficial for your hair. Vitamin C is vital for maintaining healthy collagen in the connective tissue and around the hair follicles. Vitamin A, on the other hand, protects your hair from free radicals. Deficiency of this vitamin can cause hair dryness. Yes, zucchini is a superfood and the best way to reap its benefits is to incorporate it into your diet .Here are a few quick tips to include it in your diet Incorporate Zucchini in Your Diet: Use in Cupcakes and bread and loaf cakes.

Incorporate 1 cup of grated raw zucchini into the batter for a more nutritious bite Stir fry , saute or make zucchini chips Use raw in Salads Use as a Sabzi Nutritional Value of Zucchini This summer squash is a nutritious treat whose daily consumption is equivalent to nine ½ cup servings of fruits and vegetables consumed each day. It comprises of nutrients like Vitamins A, B, C, E and K; and dietary fiber as well as minerals like calcium, magnesium, phosphorus, potassium, manganese and folates. Its nutritional value is further enhanced by beta-carotene which is a powerful antioxidant. See the table below for in depth analysis of nutrients: Zucchini (Cucumis pepo), raw with skin Nutrition value per 100 g. (Source: USDA National Nutrient data base) Principle — Calories: Since zucchini vegetable has high water content, it is very low in calories. One medium raw zucchini provides 33 calories, 2.37 grams of proteins and 6.1 gram of carbohydrates. Vitamins: Like other dark green vegetables, zucchini is a good source of Vitamin A . One medium zucchini provides 392 international units (IU) of Vitamin A.

The recommended amount of this vitamin is 3000 IU for men and 2333 IU for women. It also contains the water-soluble antioxidant, Vitamin C. 100 grams of zucchini provides 30% of the RDA of this vitamin. In addition to these, it contains moderate amounts of B-complex vitamins like thiamin, pyridoxine, and riboflavin. Dietary Fiber: Raw or grilled zucchini is a good source of dietary fiber, a type of carbohydrate. One large zucchini provides about 3.2 grams of fiber. The RDA of fiber is 14 grams for a 1000 calorie diet, 21 grams for a 1500 calorie diet and 28 grams for a 2000 calorie diet. Magnesium: This mineral plays an important role in muscle contraction by supporting the function of actin and myosin, the proteins abundant in the muscle fibers. A large zucchini provides about 58 mg of magnesium which is equivalent to 14% of the RDA for men and women respectively.

[ Read: Benefits of Canola Oil vs Olive Oil ] Potassium: Zucchini is a great source of potassium , a mineral that is vital for proper functioning of the organs, tissues and cells in your body. One medium zucchini contains about 512 mg of potassium as against the daily recommended amount of 4700 mg. Folate: Raw and grilled zucchini vegetable also contains folate or Vitamin B9 which supports metabolism by aiding in protein and nucleic acid metabolism. One large zucchini provides about 78 micrograms of folate which is equivalent to 20% of the RDA. Antioxidants: Zucchinis have antioxidant value or Oxygen radical absorption capacity (ORAC) of about 180 Trolex equivalents (TE) per 100 grams. They are also rich in flavonoid phenolic antioxidants like carotenes, lutein and zeaxanthin. Hope you liked this article highlighting the benefits of zucchini for skin, hair and health!

Do share your experience with us in the comment section given below: Recommended Articles: Zucchini - Organic Authority Zucchini Season for Zucchini April – August Zucchini Described Zucchini – a ratatouille staple and dieter’s delight – is the most abundant of summer squashes, prized for its tender, succulent flesh and delicate flavor. Other summer squashes include pattypan, yellow crookneck, Gold Bar, Eight Ball, and Tatuma – all infinitely less ubiquitous varieties, yet similar in taste and texture to their popular zucchini cousin. Though widely regarded as a vegetable, zucchini is actually botanically an immature fruit of Cucurbito pepo, a species that also includes melons, cucumbers and many other varieties of pumpkins and winter squash. It resembles a cucumber in size and shape with smooth, thin skin that is either green or yellow in color and can sometimes be gracefully striped or speckled with tender, creamy-colored flesh. How to Buy and Store Zucchini When shopping for the best zucchinis, select specimens that are small to medium in size with skin that is vivid in color and shines bright.

Although you may be drawn to the super large zucchinis, try to avoid them, for they tend to have numerous seeds and drier, sometimes bitter flesh. Also, avoid those that are wrinkled with bruises or soft spots. To test for ripeness, make sure your zucchini’s skin is tender enough to pierce with a fingernail. When you get your zucchinis home, store them unwashed and wrapped in the refrigerator for up to 4 days. How to Cook Zucchini To start off, wash and trim the top and tail of your zucchini. Peeling zucchini is blasphemy: The skin is tender and full of healthful properties. Zucchini can be eaten raw, making a great pasta alternative when thinly shredded or addition to a crudite platter. It’s also quick and easy to cook; sliced lengthwise and grilled, zucchini takes on a meaty and juicy deliciousness that goes great between two slices of bread. Their versatililty extends to all cooking methods, whether broiled, sautéed, steamed, roasted or fried. You can also add zucchini to your favorite muffin or bread recipe. Or even add them to cupcakes!

For more on that, check out 5 Vegetables to Bake in Your Cupcake. Health Benefits of Zucchini We mentioned zucchinis are a dieter’s dream. Owing to their high water content weighing in at over 95%, zucchinis contain a very low amount of calories (less than 20 per cup!). But in the meantime, they don’t skimp on nurtrition. Their skin is an excellent source of lutein and zeaxanthin, carotenoid pigments that help protect against cataracts and other eye disorders. The folate, vitamin C and beta-carotene content found in zucchini have been found to combine to protect the body from colon cancer – among other ailments. Why Buy Natural and Organic Zucchini What’s On My Food reports that the USDA Pesticide Data Program found 41 pesticide residues on zucchinis, many of which are known to be harmful to your health and that of the planet. And since we love the skin of a zucchini (besides, peeling is never fool proof), especially because it’s so healthful, we say, purchase zucchinis organically.

That way, you avoid nasty chemicals and support farmers who make sustainability a priority. Plus, organic just tastes better, doesn’t it? Courgette | BBC Good Food BBC Good Food Recipes Not sure what to cook? We’ve pulled together our most popular recipes, our latest additions and our editor’s picks, so there’s sure to be something tempting for you to try. Courgette Pronounce it: corr-zjet The courgette is a variety of cucurtbit, which means it's from the same family as cucumber, squash and melon. It is the most popular vegetable of the squash family, being extremely versatile, tender and easy to cook. Just don't boil them! They have a deep green skin with firm pale flesh and are also known as zucchini. Availability Courgettes are at their best from June until September . Choose the best Choose small courgettes that are firm to touch with a glossy, unblemished skin. Avoid soft, squishy courgettes. Prepare it Courgettes do not need peeling. Slice off each end and prepare as recipe directs. It's best not to boil, as they will become mushy and lose their flavour.

Instead lightly sauté in butter or oil and a small amount of water. Store it Refrigerate in a vegetable storage bag in the crisper compartment and eat within 2-3 days. Cook it Try courgettes sliced thinly and eaten raw, cooked on a griddle, in a stir fry, or fried in a light batter as chips. Alternatives This delicately flavoured vegetable is far from boring. Related guides Looking to work your way through a courgette glut? Look no further... NEW BBC Good Food Wine Club (15 ratings) Skills & know how As well as helping you decide what to cook we can also help you to cook it. From tips on cookery techniques to facts and information about health and nutrition, we’ve a wealth of foodie know how for you to explore. See our how to section... About BBC Good Food We’re all about good recipes, and about quality home cooking that everyone can enjoy. Whether you’re looking for some healthy inspiration or learning how to cook a decadent dessert, we’ve trustworthy guidance for all your foodie needs. Our recipes All our recipes are tested thoroughly by us to make sure they’re suitable for your kitchen at home.

We know many of you are concerned about healthy eating, so we send them to a qualified nutritionist for thorough analysis too. Start browsing our recipes now Tell us what you think… Love the new look or think we’ve missed the mark? We want to hear your thoughts – good and bad – to make sure we make the new website as useful as possible. On TV See your favourite chefs on Sky Channel 247, Virgin TV 260 and find their recipes at goodfoodchannel.co.uk Follow us Join the BBC Good Food community by following us on Facebook, Twitter, Pinterest, Instagram and Google Plus. Find out more here This website is made by BBC Worldwide. BBC Worldwide is a commercial company that is owned by the BBC (and just the BBC). No money from the licence fee was used to create this page. The profits we make from it go back to BBC programme-makers to help fund great new BBC programmes. © BBC Worldwide Ltd. The GoodFood word mark and logo are trademarks of BBC Worldwide Ltd.

Summer Squash - Vegetable Directory - Watch Your Garden Grow - University of Illinois Extension University of Illinois Extension Alert: Making Pesticide Applications in School/Community Gardens Summer Squash Summer squash (also known as vegetable or Italian marrow), is a tender, warm-season vegetable that can be grown throughout the United States anytime during the warm, frost-free season. Summer squash differs from fall and winter squash in that it is selected to be harvested before the rind hardens and the fruit matures. It grows on bush-type plants that do not spread like the plants of fall and winter squash and pumpkin. A few healthy and well-maintained plants produce abundant yields. Recommended Varieties Summer squash appears in many different fruit shapes and colors: Scallop or Patty Pan is round and flattened like a plate with scalloped edges, usually white but sometimes yellow or green. Constricted neck is thinner at the stem end than the blossom end, classified as either "crookneck" or "straightneck" depending on if the stem end is straight or bent, and is usually yellow. Cylindrical to club-shaped Italian marrows, such as zucchini, cocozelle and caserta, are usually shades of green, but may be yellow or nearly white.

The varietal selection of summer squash has markedly changed in recent years and the number of varieties offered has greatly expanded as the result of new interest, hybridization and introduction of disease resistance. The number of varieties is staggering.

Recommended varieties of summer squash include: Zucchini (Open Pollinated) Black Zucchini (best known summer squash; greenish black skin, white flesh) Black Beauty (slender, with slight ridges, dark black-green) Cocozelle (dark green overlaid with light green stripes; long, very slender fruit) Vegetable Marrow White Bush (creamy greenish color, oblong shape) Zucchini (hybrid) Aristocrat (All America Selection winner; waxy; medium green) Chefini (AAS winner; glossy, medium dark green) Classic (medium green; compact, open bush) Elite (medium green; lustrous sheen; extra early; open plant) Embassy (medium green, few spines, high yield) President (dark green, light green flecks; upright plant) Spineless Beauty (medium dark green; spineless petioles) Golden Zucchini (hybrid) Gold Rush (AAS winner, deep gold color, superior fruit quality, a zucchini not a straightneck) Yellow Crookneck Early Yellow Summer Crookneck (classic open-pollinated crookneck; curved neck; warted; heavy yields) Sundance (hybrid; early; bright yellow, smooth skin) Yellow

 Straightneck Early Prolific Straightneck (standard open-pollinated straightneck, light cream color, attractive straight fruit) Goldbar (hybrid; golden yellow; upright, open plant) Scallop Sunburst (hybrid, bright yellow, green spot at the blossom end) Other Butter Blossom (an open-pollinated variety selected for its large, firm male blossoms; fruit may be harvested like summer squash, but remove female blossoms for largest supply of male blossoms) Gourmet Globe (hybrid; globe-shaped; dark green, with light stripes; delicious) Sun Drops (hybrid, creamy yellow, unique oval shape, may be harvested as baby with blossoms attached).

When to Plant Plant anytime after the danger of frost has passed, from early spring until midsummer. Some gardeners have two main plantings - one for early summer harvest and another for late summer and fall harvest. Spacing & Depth Sow two or three seeds 24 to 36 inches apart for single-plant production, or four or five seeds in hills 48 inches apart. Cover one inch deep. When the plants are 2 to 3 inches tall, thin to one vigorous plant or no more than two or three plants per hill. Care Any well-drained garden soil produces excellent yields of summer squash. Certain mulches increase earliness and yields, because the roots are shallow. Harvesting Because summer squash develop very rapidly after pollination, they are often picked when they are too large and overmature. They should be harvested when small and tender for best quality. Most elongated varieties are picked when they are 2 inches or less in diameter and 6 to 8 inches long. Patty Pan types are harvested when they are 3 to 4 inches in diameter. Slightly larger fruit may be salvaged by hollowing out and using them for stuffing.

These larger fruits may also be grated for baking in breads and other items. Do not allow summer squash to become large, hard and seedy because they sap strength from the plant that could better be used to produce more young fruit. Pick oversized squash with developed seeds and hard skin and throw them away. Go over the plants every 1 or 2 days. Squash grow rapidly; especially in hot weather and are usually ready to pick within 4 to 8 days after flowering. Although summer squash has both male and female flowers, only the female flowers produce fruits. Because the fruits are harvested when still immature, they bruise and scratch easily. Handle with care and use immediately after picking. Be careful when picking summer squash, as the leafstalks and stems are prickly and can scratch and irritate unprotected hands and arms. Use a sharp knife or pruning shears to harvest and wear gloves if possible. Some gardeners also pick the open male and female blossoms before the fruits develop. Especially the female blossoms, with tiny fruit attached, are a delicacy when dipped in a batter and fried. Common Problems Cucumber beetlesattack seedlings, vines and both immature and mature fruits.

They can be controlled with a suggested insecticide applied weekly either as a spray or dust. Be alert for an infestation of cucumber beetles in early September because these beetles can damage the mature fruits. For more information on cucumber beetles, see our feature in the Bug Review. Squash bugsattack vines as the fruit begin to set and increase in numbers through the late summer, when they can be quite damaging to maturing fruit. They hatch and travel in groups, which seem to travel in herds until they reach maturity. Using the proper insecticide when the numbers of this pest are still small minimizes damage. Questions & Answers Q. Will summer squash cross with winter squash? A. Summer squash varieties can cross with one another, with acorn squash and with jack-o'-lantern pumpkins. Cross-pollination is not evident in the current crop, but the seed should not be sown for the following year. Summer squash does not cross with melons or cucumbers. Selection & Storage Most people harvest summer squash too late. Like winter squash, summer squash is an edible gourd. Unlike winter squash, it is harvested at the immature stage. Ideally, summer squash should be harvested at 6 to 8 inches in length.

Pattypan and scallopini are ready when they measure about 3 to 4 inches in diameter or less. Tiny baby squash are delicious too. Large rock-hard squashes serve a better purpose on the compost heap than in the kitchen. Cut the squash from the vine using a sharp knife or pruning shears to avoid damaging the plant. Summer squash vines are very prolific, the more harvest the greater the yield. The most important characteristic to remember is that summer squash is best when immature, young and tender. In this section, summer squash varieties will be limited to zucchini, yellow squash (crooked and straight), pattypan which is also call scalloped and scallopini. Because summer squash is immature, the skin is very thin and susceptible to damage. Handle with care. The average family only needs to plant one or two of each variety. Over planting usually leads to hoards of huge inedible fruit and/or scouring the neighborhood for people to take the surplus. To store summer squash, harvest small squash and place, unwashed in plastic bags in the crisper drawer of the refrigerator. Wash the squash just before preparation. As with most vegetables, water droplets promote decay during storage.

The storage life of summer squash is brief, so use within two to three days. Squash Blossoms Squash blossoms are edible flowers, raw or cooked. Both summer and winter squash blossoms can be battered and fried in a little oil for a wonderful taste sensation. Harvest only the male blossoms unless the goal is to reduce production. Male blossoms are easily distinguished from the female blossoms. The stem of the male blossom is thin and trim. The stem of the female blossom is very thick. At the base of the female flower below the petals is a small bulge, which is the developing squash. Always leave a few male blossoms on the vine for pollination purposes. There are always many more male flowers than female. Harvest only the male squash blossoms unless you are trying to reduce production. The female blossom can be harvested with a tiny squash growing at the end and used in recipes along with full blossoms. Use the blossom of any variety of summer or winter squash in your favorite squash blossom recipe. Use pruning shears or a sharp knife to cut squash blossoms at midday when the petals are open, leaving one inch of stem.

Gently rinse in a pan of cool water and store in ice water in the refrigerator until ready to use. The flowers can be stored for a few hours or up to 1 or 2 days. If you've never eaten squash blossoms, you are in for a treat. A recipe for Stuffed Squash Blossoms is in the recipe portion of this section. Nutritional Value & Health Benefits Because summer squash is immature, they are considerably lower in nutritional value than their winter counterparts. Generally, there is little variation in nutritional value between varieties. The peel is where many of the nutrients hide, so never peel summer squash. Nutrition Facts (1 cup sliced, raw zucchini) Calories 16 Folate 24.93 mcg Preparation & Serving Summer squash can be grilled, steamed, boiled, sauteed, fried or used in stir fry recipes. They mix well with onions, tomatoes and okra in vegetable medleys. Summer squash can be used interchangeably in most recipes. Tiny baby squash can be used as appetizers, or left whole and sauteed with other vegetables. Don't waste male squash blossoms by leaving them in the garden.

If you do not have the time or inclination to prepare them separately, toss them in the salad bowl or add to any squash preparation. Home Preservation Canning is not recommended because the tender summer squash will simply turn to mush during processing, unless you are making pickles. Zucchini can be substituted for cucumbers in some pickle recipes. The results are especially good in your favorite recipes for Bread and Butter Pickles. Blanch and freeze cubes or slices of summer squash or grate and freeze Zucchini, unblanched for making Zucchini bread. The best way to use over grown (10 to 12 inches) zucchini is to grate it and use in zucchini bread. Cut the squash in half lengthwise and cut away the seedy middle section. Wash, grate and freeze in one cup portions. Use zip closure freezer bags or rigid freezer containers leaving 1/2 inch head space. Over size zucchini can also be used to make canned zucchini chutney. The over 12-inch monsters should go on the compost heap. Recipes Herbs and spices that enhance the flavor of summer squash include marjoram, cumin seeds, parsley, dill, rosemary and savory.

Too many herbs and spices mask the delicate flavor of summer squash so use herbs and spices sparingly. Since so many requests come in for recipes for summer squash, several are included in this section. Zucchini Carrot Bread To use frozen grated zucchini in bread, thaw the package in a pan of cold water, squeeze out excess water and precede with the recipe. Omit the carrot and substitute 1/2 cup zucchini or other squash, if desired. 1 1/2 cups all-purpose flour 1 cup sugar 1/2 cup chopped walnuts or pecans Powdered Sugar (optional) In a large mixing bowl stir together flour, sugar, baking powder, baking soda, salt, and ginger. Set aside. In a medium bowl, beat the egg, add the oil, grated zucchini, and grated carrots. Mix well. Add the zucchini mixture and nuts to the flour mixture. Stir only until all the flour is incorporated. Do not over mix or the bread will be dry and chewy. Scrape the batter into a well greased 9-inch bread pan and bake in a preheated 375Â° oven for 50 minutes.

Remove from the oven and let the bread cool in the pan 5 minutes, then turn out onto a rack or plate. Serve warm or cool and dust with powdered sugar. Makes one 9-inch loaf. Summer Garden Vegetable Medley This recipe includes many of the vegetables found in your garden. Substitute yellow squash for zucchini or a combination of both. Add carrots, or eggplant or whatever you have in the garden. 3 medium zucchini (7 to 8 inches) or 5 small (4 to 5 inches) 1 tablespoon olive oil 1/2 teaspoon freshly ground black pepper Wash and thinly slice squash and set aside. Prepare all other vegetables and set aside. To toast cumin seeds. Heat a heavy skillet over low heat. Add the cumin seeds and shake the skillet periodically. When their aroma begins to be noticed, after about 5 minutes, remove the skillet from the heat. Pour seeds into a mortar, allow to cool then grind. Or use a spice grinder. Heat a non-stick skillet or wok over medium heat. Add oil. When oil is very hot, add peppers, onions and garlic. Cook for 2 minutes, stirring constantly. Add zucchini and tomatoes and continue cooking for 5 minutes.

Sprinkle with ground cumin, salt and pepper, stir. Serve hot or cold. Makes 6 servings. Spicy Squash Cakes This recipe works well with a combination of zucchini and pattypan or yellow squash. Temper the fieriness of the jalapenos by adjusting the amount or by removing the seeds and white membrane. Prepare small cakes for an appetizer or larger ones as a side dish or serve with crusty bread and tomato salsa for a full meal. The salsa recipe is in the section on tomatoes. 1 whole egg plus 2 egg whites or use 3 eggs 4 cups grated summer squash 1 cup fresh corn kernels, cut from 2 ears 1/4 cup chopped green onions, tops included 1 large jalapeno pepper, chopped 1/3 cup parmesan cheese Low-fat sour cream (optional) Fresh tomato salsa (optional) In a large bowl, beat the eggs. Beat in squash, corn, green onions, jalapeno, the cheeses, flour, olive oil and ground pepper. Heat two tablespoons canola oil in a heavy 10-inch skillet over medium-high heat. For small cakes, spoon one tablespoon squash mixture per cake into the hot oil and flatten to uniform thickness.

For large cakes, use two tablespoons of squash mixture per cake. Do not over crowd the skillet. Leave about an inch between cakes. Cook until edges turn golden brown, turn and cook the other side until golden brown, about three minutes total cooking time per cake. Transfer to a paper towel lined plate. Place in a warm oven and continue cooking the remaining cakes. To serve, arrange two or more cakes on individual plates. Serve with some of the salsa and a dollop of low-fat sour cream. Sprinkle with salt if desired. Serves 6. Stuffed Squash Blossoms Read the section on "Squash Blossoms" before you go charging out to the garden. Use your favorite bread or meat stuffing or use the ricotta/mushroom stuffing below. Or skip the stuffing, and simply batter the blossoms and fry. The batter must be chilled for 30 minutes. Or it can be made in advance and refrigerate it for up to two days. If it is too thick after refrigeration, add a few drops of water to return to original consistency. The Batter Produce Quality and Safety Texture top Zucchini and summer squash for commercial market are harvested as immature fruit, while the skin and seeds are tender and the flesh is firm.

Overmature squash with tough skin or seeds and pithy flesh is unacceptable Color top Zucchini squash varieties vary in color from light to very dark green. In the Eastern U.S. the market prefers light to medium green while the western market prefers medium to dark green. Yellow types of zucchini form a niche market. Yellow summer squash is usually a pale yellow that darkens as the squash fruit develops. Glossy skin indicates that the squash is not overmature. Zucchinis will yellow more quickly if exposed to low levels of ethylene during storage. Size top The most desirable size for zucchini and summer squash will vary depending on the market, and may be specified to the nearest 1/4 inch. Whatever the desired dimension, uniform size is important for a high quality pack. Squash fruit will grow more quickly when moisture is adequate and there are few fruit developing on the plant. Dry conditions and a heavy fruit load will slow the rate of growth. Squash grows very quickly so harvest intervals should be timed to maximize the number of fruit of the desired size. Shape top Zucchini should be straight and cylindrical with a slight taper towards the stem end.

Yellow summer squash may be straight or curved, depending on the variety, with a larger blossom end. The crook-necked (curved) types are sold primarily in the Southeastern U.S. Misshapen squash may develop if pollination is inadequate. When pollination is incomplete the fruit develops unevenly because the ovary wall enlarges more adjacent to fertilized seed. One honey bee hive per one or two acres will help insure good pollination as long as male flowers are present. Sometimes female (pistillate) flowers open before male (staminate) flowers and there is little or no pollen available early in the season, resulting in poor pollination. This is more likely to occur with cool growing conditions. Defects and Disease top Damage to Skin Because squash is harvested as immature fruit the skin is very tender and easily scratched, detracting from quality. This is especially true for yellow squash. Very careful handling is critical in maintaining quality during harvest and packing. Varieties without spines and with an open growth habit make it easier to avoid scratches and abrasions on the fruit during harvest. Pickers can wear lightweight gloves to avoid scratching squash with their fingernails. Virus Diseases Several virus diseases can make summer squash fruit unmarketable.

Watermelon mosaic and zucchini yellow mosaic viruses are the most common in the Midwest, but cucumber mosaic virus can also be a problem. Yellow squash with even mild infections will show green mottling while mild infections in zucchini may go un-noticed. Some varieties have tolerance or resistance to these viruses. Later plantings are more likely to become infected because aphids, which transmit the diseases, are present in greater numbers after midsummer. Using insecticides to control aphids does not prevent virus infection Phytophthora Phytophthora capsici is a fungus that can devastate a field of squash. The fruit may not show symptoms when harvested but the disease will develop in transit after being packed. The fruit will quickly become water soaked and mushy and be covered with a growth of white mycelium. It may be necessary to abandon a field once the disease is present. The fungus can also attack the roots and crown of the plant. Wet soils promote development of this soil borne disease. Recent research suggests that disease spores may be found in surface waters used for irrigation and distributed along drip irrigation lines. Managing this fruit rot requires a multi-faceted approach. Growers use a combination of crop rotation, water management, and fungicide application.

Specific recommendations may be found in the Midwest Vegetable Production Guide or through your local Cooperative Extension Service. Shelf Life top Summer squash and zucchini can be stored 1 to 2 weeks under optimum conditions. Bruising the stem or fruit, or scraping the skin during harvest will promote decay and water loss and reduce shelf life. Squash stems should be cut cleanly from the vine. Squash should be cooled rapidly after harvest to the proper storage temperature of 41˚F to 50˚F, and stored at 95% relative humidity. Waxes or oils applied to the squash can reduce water loss and help to maintain quality during storage. Temperatures below 41˚F cause chilling injury that reduces shelf life. Symptoms of chilling injury include water-soaked pitting and decay. How to: Zucchini > Start Cooking It happens each year around the same time. Summer heat arrives and then – bam! – a bushel of zucchini lands on your doorstep, courtesy of a neighbor trying to offload their backyard bounty. Or, maybe zucchini is just one of those vegetables you have no idea how to cook.

Well, the good news is, you don’t even have to cook it; it’s great raw in many dishes. And because it kind of has a split personality, you can use it in everything from stir-fries to cupcakes. Is Zucchini a Fruit or a Vegetable? Bright green zucchini squash is part of the gourd family. Along with its yellow cousin, the summer squash, it is considered both a fruit and a vegetable. The fact that zucchini contains seeds makes it a fruit, but it is used as a vegetable in most recipes. How to Buy and Prepare Zucchini Look for zucchini that’s about 4-6 inches long, and looks firm and shiny with no breaks or cracks. Large, older fruit will be tough and bitter; the best way to use very large zucchini is in zucchini bread. It can be kept in the fridge for up to one week. When you’re ready to use it, wash the zucchini, then slice both ends off. If the skin of the zucchini has been waxed (to extend its shelf-life), peel the skin, but leave the skin on if it’s unwaxed. Larger zucchini should be peeled first because the skin can be bitter.

Golden zucchini blossoms , the flowers on the zucchini plant (pictured below), are also edible. They can be battered and deep-fried, baked, stuffed or used as a garnish for high-class dining! Zucchini is Good For You, Too! Zucchini is a great source of vitamins, minerals and dietary fiber . It’s high in water content, has only 20 calories per cup and is low in saturated fat and cholesterol. Try Zucchini Raw or in These Recipes Shred or grate raw zucchini into salads, or cut it into spears for vegetable platters . Grill it: Slice zucchini lengthwise, brush it with olive oil , sprinkle both sides with whatever fresh or dried herbs suit your fancy and some salt and pepper to taste. Grill outside on your barbecue or indoors on a grill pan for about 5 minutes on each side until crisp-tender. Chilled Zucchini Soup is the perfect starter for a hot summer night or an afternoon brunch. Make it ahead of time and dish it up right before serving. The Italian version of an omelet, this Zucchini Frittata is simple to prepare and versatile.

It can be eaten hot or cold, taken to picnics, packed for lunches or served as an appetizer at your next brunch. Here’s a super side dish: Sauteed Zucchini with Spinach and Basil Pesto . Whether you make or buy pesto, it’s great on just about any summer vegetable. This is also a good idea for your South Beach Diet friends! This link has lots of other recipe ideas for zucchini. Here’s a kid-friendly recipe for Broiled Zucchini with Cheese . It’s got only three ingredients, and it will use up a lot of extra zucchini! A staff favorite from Food & Wine, Farfalle with Yogurt and Zucchini calls for just 5 ingredients, plus nutmeg. This fast bow tie pasta meal is made with yogurt, instead of cream, for a unique taste sensation. Remember the movie Ratatouille, where Chef Gusteau says, “Anyone can cook”? Well you can, too! One-Pan Ratatouille is as easy as it sounds! Bursting with flavor and color, this dish gets its beauty from both green and yellow squash, red, yellow and orange peppers, red tomatoes and green basil.

Serve over pasta, tear open a loaf of rustic Italian bread and serve with a bottle of Chianti. Your company will love it! This Zucchini Bread Recipe makes two large loaves or 24 muffins to eat or freeze. You can’t get much easier than this, and your kitchen will smell sweet and spicy! Chocolate Zucchini Cupcakes are so moist, you don’t need frosting. Scatter a few chocolate chips on top or dust them with powdered sugar and you’re ready for a party! These cupcakes are so easy to make, you can put your heavy mixer away! If you are new to startcooking, or are a regular visitor here, please consider subscribing for free . Reasons to Eat: Courgettes Parents for Health » Healthy Eating » Reasons to Eat: Courgettes Reasons to Eat: Courgettes by David Egan on July 13, 2011 Courgettes are high in fibre, potassium & vitamin C. Photo: mtcarlson licensed under Creative Commons Courgettes are in season and at their best – why not get them on the family menu this summer? Courgettes are a type of summer squash that can be eaten cooked or raw.

Courgettes (also known as zucchini!) are a great source of vitamin C and are a tasty way for you to get more essential vegetables into your family’s diet. Nutritional Info The skin of courgettes contains the nutrient beta-carotene – so to get the full nutritional benefits, make sure you eat the skin. This shouldn’t be a problem as the skin of courgettes is tender & tasty, with a pleasant texture. Courgettes are: A good source of potassium (good for heart health) Mainly made of water! A good source of fibre, which is good for heart health and may help prevent certain cancers Free from cholesterol and saturated fats A fairly good source of folate (essential for growth and healthy blood cells) Grow Your Own! Courgettes have to be the simplest garden vegetable to grow, requiring very little maintenance or weeding. Just sow a few seeds in a pot in spring (March – April), then transplant young plants into a mound of compost in late May or June. They grow as a bush, with the courgettes forming behind nice yellow flowers. Keep the weeds down until the plant is big enough – when it will shade out weeds and save you a job.

Your first courgettes should be ready in late June or early July. If you keep harvesting courgettes (which is a great job for children!), the plant will keep making new ones until the frosts come in the Autumn. How to Buy & Store Courgettes If you don’t have the time or space to grow your own, don’t worry. Courgettes are easily available in most supermarkets and greengrocers – and they are in season now! The skin of courgettes should give slightly when you press on it with your fingernail Try yellow courgettes if you can get them – they taste similar to the green variety but look great and have even more nutrients Fresh courgettes should store for up to one week Store courgettes in a plastic bag in the fridge Using Courgettes Raw courgette strips & chunks make a nutritious snack – great finger food to leave on the table during meals Courgette skin has a weirdly pleasant rubbery “bite” to it, so raw courgette is good in salads Slice courgettes, add herbs (garlic, rosemary, thyme) and bake – try adding onions, tomatoes, and breadcrumbs.

Cook in a gas mark 5 oven for 30 to 35 minutes Steam bite sized courgette pieces for 4 or 5 minutes Lightly fry courgette in olive oil – or add to a stir-fry with other veggies like peppers, onions & mushrooms. Your courgettes will be cooked in 3 – 5 minutes Add courgette chunks to peppers, onion and meat on a kebab for a healthy barbecue treat Hopefully we’ve inspired you to check out these healthy & versatile summer vegetables. They’re in season right now, so keep an eye out for courgettes in a store near you! Zucchini Varieties, Description, and Season Zucchini Varieties, Description, and Season Zucchini Varieties, Description, and Season The fruit of the zucchini can grow up to 5 feet long ilovebutter / Flickr / (CC BY 2.0) Updated October 13, 2016. Zucchini Varieties As implied by the term summer squash, zucchini's prime season is May to August, although they are now available year-round. Summer squash has a thin, soft skin and soft edible seeds, whereas winter squash has a hard skin.

The zucchini is a long, cylindrical vegetable, slightly smaller at the stem end, usually dark green in color. The flesh is a pale greenish-white and has a delicate, almost sweet flavor. Zucchini fruit grows quickly and is harvested within 2 to 7 days of flowering. Over-ripe zucchini and those past their prime can be bitter, but that didn't stop a New York gardener from growing the world's longest zucchini -- a whopping 69 and a half inches! Newer varieties include the golden zucchini and the globe or round zucchini . The golden variety is somewhat milder in taste than the dark green. The globe variety is about the size of a softball, about 3 inches in diameter -- perfect for stuffing. Zucchini is not to be confused with marrow squash (also called vegetable marrow) which looks like a larger, more round version of the zucchini with white stripes. More About Zucchini and Zucchini Recipes: Squash, summer Dec 26 - Jan 1, 2016 Wishing you and your family a Happy and Healthy New year. May your 2017 be a year of abundant health.

If you are looking for a last minute gift this holiday season, give the gift of healthy eating and cooking by sharing with your family and friends our 2nd Edition of the World’s Healthiest Foods book. The George Mateljan Foundation is a not-for-profit foundation with no commercial interests or advertising. Our mission is to help you eat and cook the healthiest way for optimal health. Squash, summer The delicate flavor, soft shell and creamy white flesh of summer squash is a perfect addition to any summer meal. While especially plentiful in the U.S. marketplace during the summer months, summer squash is actually available through the year. Summer squashes, members of the Cucurbitaceae family and relatives of both the melon and the cucumber, come in many different varieties. While each variety may have a distinct shape, color, size and flavor, all varieties share some common characteristics. Regardless of variety, all parts of summer squash are edible, including the flesh, seeds and skin. Some varieties of squash also produce edible flowers. Unlike winter squash, summer squash are more fragile and cannot be stored for long periods of time unless frozen.

For Native Americans, squashes were considered as one of the "three sisters" along with corn (maize) and beans. What's New and Beneficial about Summer Squash Although summer squash has long been recognized as an important food source of carotenoids, only recently have research studies documented just how fantastic summer squash can be when it comes to these key antioxidants. For some groups of study participants, summer squash turns out to be the primary food source of alpha-carotene and beta-carotene in the entire diet! For lutein, zeaxanthin, and beta-cryptoxanthin (three other health-supportive carotenoids) summer squash also comes out among the top three food sources in several studies. When we think about food and antioxidants, what first comes to mind might be fresh fruit and vitamin C, or bright orange carrots and beta-carotene. Yet several recent studies have underscored the unique contribution made by summer squash to our antioxidant requirements. While not as rich in some of the more widely-publicized antioxidants like beta-carotene, summer squash is a very strong source of other key antioxidant nutrients, including the carotenoids lutein and zeaxanthin.

Since the skin of this food is particularly antioxidant-rich, it's worth leaving the skin intact and purchasing organic summer squash to help avoid potential unwanted contaminants. We tend to think about squashes, both summer and winter, as starchy vegetables. This thinking is correct, since about 85-90% of the total calories in squashes (as a group) come from carbohydrate, and about half of this carbohydrate is starch-like in composition and composed of polysaccharides. But we also tend to think about polysaccharides as stagnant storage forms for starch that cannot do much for us in terms of unique health benefits. Here our thinking is way off target! Recent research has shown that the polysaccharides in summer squash include an unusual amount of pectin—a specially structured polysaccharide that often include special chains of D-galacturonic acid called homogalacturonan. It's this unique polysaccharide composition in summer squash that is being linked in repeated animal studies to protection against diabetes and better regulation of insulin. We expect to see future studies on humans confirming these same types of benefits from consumption of summer squash.

Summer Squash, sliced, cooked protein 3% This chart graphically details the %DV that a serving of Squash, summer provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Squash, summer can be found in the Food Rating System Chart . A link that takes you to the In-Depth Nutritional Profile for Squash, summer, featuring information over 80 nutrients, can be found under the Food Rating System Chart. References Health Benefits As a general rule, summer squash has not been as thoroughly studied from a health benefit standpoint as many of the other World's Healthiest Foods. Much of the research evidence specific to summer squash and its health benefits comes from animal versus human studies, and these research studies often look at squash as an overall food group rather than examining specific benefits from summer (versus winter) squash. However, in spite of these research limitations, there are still well-documented health benefits that are offered to us by summer squash! Antioxidant Benefits of Summer Squash No category of health benefits from summer squash is better researched than the category of antioxidant benefits.

As an excellent source of manganese and a very good source of vitamin C. summer squash provides us with a great combination of conventional antioxidant nutrients. But it also contains an unusual amount of other antioxidant nutrients, including the carotenoids lutein and zeaxanthin. These antioxidants are especially helpful in antioxidant protection of the eye, including protection against age-related macular degeneration and cataracts. While we often think first about carrots as providing us with antioxidant-related eye health benefits, we also need to start including summer squash in our list of antioxidant-rich foods that can provide us with health benefits in this area. If properly handled and prepared, summer squash also provides us with special antioxidant advantages in terms of its antioxidant stability. Recent research has confirmed strong retention of antioxidant activity in summer squash after steaming. Research has also confirmed excellent retention of antioxidant activity in summer squash after freezing. These findings mean that the antioxidant benefits of summer squash are available to us under a wide variety of circumstances. We have the option of enjoying raw summer squash, briefly steamed summer squash, and previously frozen summer squash while still coming away with well-documented antioxidant health benefits. To obtain full antioxidant benefits from summer squash, we need to eat not only the flesh, but also the skin and the seeds.

Many valuable antioxidant nutrients are found in those portions of the food, and studies document their importance in the overall antioxidant activity of summer squash. Purchasing organic summer squash is your best way to lower risk of potentially unwanted contaminants (like pesticides) on the skin of this vegetable. While purchasing organic, it's still worthwhile to use a natural bristle brush and gently cleanse the skin of the summer squash under cold running water. Blood Sugar Benefits of Summer Squash The list of nutrients in summer squash related to healthy blood sugar regulation is a long one. Metabolism of sugar in the body requires ample presence of many B-complex vitamins, and most of these B-complex vitamins are found in valuable amounts in summer squash. Included here are the B-vitamins folate, B6, B1, B2, B3, and choline. Also important in blood sugar metabolism are the minerals zinc and magnesium, as well as omega-3 fatty acids, and all of these nutrients are provided by summer squash. A mainstay of dietary protection from type 2 diabetes—as well as a key step in food support of diabetes problems—is optimal intake of fiber.

Summer squash not only provides a very good amount of dietary fiber at 2.5 grams per cup, but it also provides polysaccharide fibers like pectin that have special benefits for blood sugar regulation. The pectin polysaccharides in summer squash often include chains of D-galacturonic acid called homogalacturonan. An increasing number of animal studies now show that these components in summer squash help keep insulin metabolism and blood sugar levels in balance, and protect against the onset of type 2 diabetes. Anti-Inflammatory Benefits of Summer Squash While lacking extensive research documentation, there are several other areas of health benefits from summer squash that are definitely worth noting and that may eventually have strong scientific back-up. The first of these areas involves inflammation-related conditions. The presence of omega-3 fats in the seeds of summer squash, the presence of anti-inflammatory carotenoids like lutein, zeaxanthin and beta-carotene, and the presence of anti-inflammatory polysaccharides like homogalacturonan make this vegetable a natural choice for protection against unwanted inflammation. Several preliminary animal studies show potential anti-inflammatory protection from summer squash for the cardiovascular system and also for the GI tract.

(Two special areas of digestive tract interest involve anti-inflammatory protection against gastric ulcer and duodenal ulcer.) Insofar as chronic, unwanted inflammation is also a risk factor for development of type 2 diabetes, the anti-inflammatory benefits of summer squash may play an important role in its protection against type 2 diabetes as well. Antimicrobial Protection of Summer Squash The seeds of summer squash and oils extracted from its seeds have a long history of use in botanical and folk medicine in two areas. The first area involves the anti-microbial properties of summer squash seeds, and especially their anti-parasitic properties. Interestingly, dried summer squash seeds are still used in some parts of the world for treatment of intestinal tapeworms or other intestinal parasites. We have not seen peer-reviewed studies focusing on the antimicrobial benefits of summer squash seeds, but from our perspective, these benefits are unlikely to come from a food approach to summer squash that includes this vegetable in modest amounts as part of a healthy, whole foods diet. Far more likely these benefits will come from a medicinal approach to summer squash that involves consumption of its dried seeds in non-food amounts or extract of oils from those seeds.

Potential Prostate Health Support of Summer Squash The second area of folk medicine use involves non-cancerous enlargement of the prostate gland known as benign prostatic hyperplasia, or BPH. Seeds of summer squash (and oils from those seeds) have traditionally been used to help lower frequency of urination that is commonly experienced in men diagnosed with BPH. Like the area of anti-microbial benefits, we have not seen peer-reviewed studies focusing on summer squash seeds and their potential benefits in lessening frequency of urination in BPH. But from our perspective, these benefits are also unlikely to come from a food approach to summer squash that includes this vegetable in modest amounts as part of a healthy, whole foods diet. Far more likely these benefits will come from a medicinal approach to summer squash that involves consumption of its dried seeds in non-food amounts or from seed oil extracts. Potential Anti-Cancer Benefits of Summer Squash The combination of antioxidant and anti-inflammatory nutrients in summer squash is a very logical nutrient combination for providing anti-cancer benefits. The development of many cancer types depends on chronic, unwanted oxidative stress that can occur along with poor intake of antioxidant nutrients, and chronic, unwanted inflammation that can occur along with lack of anti-inflammatory nutrients.

While we eventually expect to see well-documented anti-cancer benefits from summer squash in large-scale human studies, the anti-cancer research on summer squash is still in a preliminary stage. Description Summer squashes belong to the Cucurbitaceae family of plants and are relatives of winter squashes (including pumpkins), melons (including watermelon), and even cucumbers. But summer squashes are typically much more delicate than their fellow Cucurbitaceae, and are more often eaten fresh and shortly after harvest. The list presented below will give you more details about the Cucurbitaceae food family and shows how exactly how summer squashes fit in. Cucurbita Genus bitter apple In the United States, you'll generally find three types of summer squash: Zucchini, whose skin can be yellow in color but is much more often found in grocery stores showcasing its dark green skin. (The dark green skin of zucchini may also be naturally striped or speckled.) Zucchini is one of the summer squash types that grow on flowering plants with edible flowers. Black beauty, cocozelle, golden, courgette, and dark green are some of the popular varieties of zucchini.

Crookneck and straightneck squashes, usually yellow in color. While sometimes available with light green skins, bright yellow crookneck and straightneck squashes are the varieties that we most commonly associate with summer squash. (We've become especially accustomed to seeing small, bulb-shaped, bright yellow crookneck squashes in the United States.) Crookneck and straightneck summer squashes can be very similar in appearance, since crookneck varieties may have a very minimally curved neck that is almost swan-like in appearance. Golden summer, yellow crookneck, and early straightneck are some popular varieties of crookneck and straightneck squashes. Cushaw squashes are special varieties of crookneck squashes that are much larger than other crooknecks, even though they are easily recognized by their similar bulb-like shape. Cushaws take about twice as long to grow as other crooknecks, and are often used in baking (for example, in pies). Scallop squashes, also called pattypan squashes. These summer squashes are typically saucer-shaped and come in a wide variety of colors from very pale yellow to golden yellow to medium green.

Scallop squashes sometimes have a slightly sweeter flesh than other summer squashes. Popular varieties include green tint scallop, scallop early white bush, scallop yellow bush, and sunburst. In some countries, you'll also hear the words "scallopini" or "button squash" used to describe the scallop squashes. For readers interested in the scientific classification of these amazing summer squashes, we've provided a list below that shows basic types of summer and winter squashes and their botanical genus and species: Cucurbita Genus and Species of Foods (including Summer Squash varieties) Cucurbita pepo (variety melopepo) *This genus/species can also be referred to as Cucurbita mixta. History Amazingly, scientists have found squash seeds (from the genus-species Cucurbita pepo, which includes summer squash) preserved in Mexican caves for more than 10,000 years! It was that long ago when domestication of summer squash originated in Mexico and Central America.

Cultivation of squashes (including summer squash) quickly became popular in North, Central, and South America, and Native Americans often referred to squashes as one of the "three sisters" alongside of corn (maize) and beans. Squashes were one of the North American foods that Columbus brought back to Spain from North America, and Portuguese and Spanish explorers introduced squashes to many parts of the world. Commercial production of squash (including summer squash) now takes place on a worldwide basis, and the largest producers of squash including the United States, China, India, and Russia. The Pacific Islands region—including Papua New Guinea, Tonga, French Polynesia, Fiji, Hawaii, and New Zealand—is also an important area for squash production. Total global production of squash measures more than 5 billion metric tons, with over 500,000 acres planted. Florida, California, Georgia and New York are the top squash-growing states in the U.S., producing more than 650 million pounds of squash. The U.S. is also the world's largest importer of squash, importing nearly 300,000 metric tons per year. (Ninety-five percent of U.S.

imported squash comes from Mexico.) 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. At WHFoods, we encourage the purchase of certified organically grown foods, and summer squash are no exception. Repeated research studies on organic foods as a group show that your likelihood of exposure to contaminants such as pesticides and heavy metals can be greatly reduced through the purchased of certified organic foods, including summer squash. In many cases, you may be able to find a local organic grower who sells summer squash but has not applied for formal organic certification either through the U.S. Department of Agriculture (USDA) or through a state agency.

(Examples of states offering state-certified organic foods include California, New York, Oregon, Vermont, and Washington.) However, if you are shopping in a large supermarket, your most reliable source of organically grown summer squash is very likely to be summer squash that display the USDA organic logo. 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. Here is some background on why we recommend refrigerating summer squash. Whenever food is stored, four basic factors affect its nutrient composition: exposure to air, exposure to light, exposure to heat, and length of time in storage. Vitamin C, vitamin B6, and carotenoids are good examples of nutrients highly susceptible to heat, and for this reason, their loss from food is very likely to be slowed down through refrigeration. 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 frozen summer squash. Begin by slicing your summer squash and steaming for three minutes. Steaming is prefereable to the more traditional boiling method as it minimizes water contact and therefore minimizes nutrient loss. Remove squash from steamer and let cool thoroughly before placing in freezer bags and storing in the freezer. Tips for Preparing and Cooking 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. The Nutrient-Rich Way of Cooking Summer Squash Of all of the cooking methods we tried when cooking summer squash, our favorite is Healthy Sauté. We think that it provides the greatest flavor. Healthy Sauté—similar to Quick Boiling and Quick Steaming, our other recommended cooking methods—follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid.

To Healthy Sauté 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 our 3-Minute Healthy Sauteed Summer Squash recipe for details on how to prepare (See our 3-Minute Healthy Sauteed Summer Squash recipe for details on how to prepare this dish.) How to Enjoy 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

Question: What colour is the skin of a courgette?
Answer: Green