Summer squash are a very versatile ingredient in the kitchen. They can be grilled, fried, shredded, and even used in a variety of baked goods. One cup sliced (100g), fresh summer squash has approximately 18 calories, 1 g fiber, and 1 g protein. They are an excellent source of vitamin C. Cooked squash will have essentially the same calories, fiber and protein, but will lose approximately 75% of the Vitamin C during the cooking process http://www.nal.usda.gov/fnic/foodcomp/Data/index.html.
Summer Squash Bread
Ingredients |
Directions |
- 3 eggs, beaten
- 2 cups white sugar
- 1 cup vegetable oil
- 2 tsp vanilla extract
- 3 cups all-purpose flour
- 3 tsp baking powder
- 2 tsp ground cinnamon
- 2 tsp ground nutmeg
- 2 cups shredded summer squash (fresh or frozen and thawed, but not dried)
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- Preheat oven to 325 degrees F (165 degrees C).
- Grease two bread pans approx. 9 x 5 inches.
- In a large mixing bowl, beat the eggs until fluffy. Beat in the sugar, oil, and vanilla.
- Gradually mix in the flour, baking powder, cinnamon, and nutmeg.
- Fold in the squash. Transfer to the prepared baking dish.
- Bake approximately 45 minutes in the preheated oven, until a knife inserted in the center comes out clean.
- You may have to make adjustments for your altitude. Option 1: add ¼ - ½ cup chopped pecans or almonds. Option 2: sprinkle ¼ cup brown sugar on the surface before baking. Option 3: replace the oil with 1 cup applesauce.
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Recipe Source: Utah State University Extension
Greek Zucchini Boats
Ingredients |
Directions |
- 3 zucchini, sliced and seeds removed
- 1 Tbs olive or canola oil
- ¼ cup quinoa
- ½ cup water
- ½ tsp garlic powder
- ½ tsp dried basil
- ¼ tsp oregano
- 1 cup grape tomatoes, sliced
- ¼ cup diced red onion
- ½ cup chickpeas, drained and rinsed, low sodium
- ¼ cup feta cheese
- 2 Tbs green onions, chopped
Dressing for quinoa mix: 2 tablespoons lemon juice 2 tablespoons olive or canola oil
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- Preheat the oven to 375 F.
- Line a baking pan with parchment paper or use non-stick cooking spray.
- Wash, dry and cut zucchini into halves.
- Scoop out the flesh of the zucchini with a spoon.
- Drizzle zucchini with 1 Tbsp. of olive or canola oil.
- Bake 25 to 30 minutes until tender.
- While zucchini is cooking, combine the quinoa and water and cook by following the directions on the package.
- Drain any excess water from quinoa, then add garlic powder, dried basil, oregano, grape tomatoes, red onion, chickpeas and feta to the mixture and combine all ingredients.
- Mix oil and lemon juice in a separate container, then add to the quinoa mixture.
- Fill zucchini with mixture.
- Top with green onions.
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Recipe source: North Dakota State University Extension
Summer Squash and Onion Packet
Ingredients |
Directions |
2 small yellow summer squash or zucchini (or one of each)
1 small onion
1 Tbs butter or margarine
1/4 tsp black pepper
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- Wash hands with soap and water.
- Gently rub produce under cold running water before preparing ingredients.
- Cut summer squash or zucchini into ¼-inch rounds.
- Cut onion in half and then into thin slices.
- Gather two large pieces of foil. Divide cut squash and zucchini evenly between foil pieces. Divide butter and black pepper evenly between foil packets. Fold foil to seal all sides.
- Grill over indirect heat for 15-20 minutes or until vegetables are tender. To bake, preheat oven to 350°F and bake in foil for 30-45 minutes.
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Recipe source: University of Illinois Urbana-Champaign Extension