Summer Squash
While there are many different types of squash, they generally fall into two categories: summer and winter. All squash belong to the melon or gourd family. Both types can vary in size, color, shape and flavor, and all squash have some characteristics in common. Unlike some vegetables, the entire squash, including its seeds, skin and flesh, is edible. Some varieties of squash also produce flowers which are edible.
Squash are packed with beta-carotene and can help to prevent lung problems and reduce the risk of endometrial cancer.
Overview
Unlike its tougher cousin the winter squash, summer squash are more fragile and can only be stored for short periods of time. There are three main varieties of summer squash:
- Zucchini – This variety is the best known of the summer variety. It has a narrow shape and resembles a cucumber. Zucchini’s smooth skin can be either yellow or green and can also be speckled or striped. The flesh is creamy white and has numerous seeds. The flowers of zucchini are edible and are frequently used in Italian and French cooking.
- Crookneck and straightneck – Both of these squash varieties have creamy white flesh and typically have yellow skins, although on occasion they may be found with green-colored skin. The crookneck squash is partly straight with a swanlike neck. This variety was genetically altered in order to produce its straightneck cousin.
- Pattypan squash - This type of squash is saucer-shaped and smaller with a skin that can be golden yellow or pale green. Its flesh is cream-colored and is slightly sweeter and denser than that of zucchini.
History
Squash has been eaten for more than 10,000 years and is native to Central America. The first squashes were cultivated mostly for their seeds, as early squash did not have much flesh and what it did have was very bitter. The cultivation of squash spread throughout both North and South America. Cultivation of this vegetable led to the development of varieties which featured more flesh and sweeter-tasting flesh.
Some of the early explorers to the Western Hemisphere (including Christopher Columbus) brought squash back with them to Europe, where it was cultivated extensively.
Today’s largest world producers of squash are Egypt, Argentina, Turkey, Italy, Romania, Japan and China.
Nutritional Information
Because summer squash have a water content of approximately 95 percent, they are not as nutrient-dense as the winter types, which have a water content of 81 percent. Summer squash are still an excellent diet food as they have very few calories, with just 14 calories per 3.5 ounces. Summer squash also provide fair amounts of carotenes, potassium and vitamin C.
Health Benefits
Recent tests suggest that the anti-cancer effects of squash may rival those of some of the more popular and well-known cancer fighters. Lab studies show that the juices taken from summer squash are equal to the juices made from leeks, radishes and pumpkins in their ability to prevent the mutation of cells.
Squash are also high in vitamin C. One researcher notes that those people who consume more vitamin C have fewer lung ailments. This vitamin is transported to the lining of the lung and serves there as an antioxidant.
Many studies show that beta-carotene is good for the human body. Studies in Switzerland and Italy have shown that women who consumed 5.5 milligrams a day of beta-carotene (or 1 cup of baked squash) had half the risk of endometrial cancer of those who had lesser amounts.
Alpha-carotene is also found in squash. This related compound is very similar chemically to its cousin beta-carotene, but not as much research has been conducted on it at this time.
Safety
Summer squash contains high amounts of oxalates. Those people who have a history of oxalate-containing kidney stones should avoid or limit their consumption of squash.
Selecting and Storing
There are certain qualities to look for in a squash before purchasing one: firmness, color are of particular importance. Summer squash should seem heavy for their size and have unblemished, shiny rinds. The rinds should not be too hard, as this indicates the squash is over-mature and will have hard seeds and stringy flesh.
Look for summer squash of an average size. Those that are too small may have inferior flavor, while those too large may be fibrous.
Because of their relative fragility, summer squash should be handled with care, as even small punctures to the skin will lead to decay. The squash should be stored unwashed in a perforated plastic bag in the refrigerator crisper, where it will be fine for about 7 days.
Summer squash can be frozen but it will make the flesh softer. To preserve in this manner, blanch slices of summer squash for 2 minutes before freezing.
Serving Ideas for Summer Squash
Wash the squash thoroughly before preparing. Summer squash can be left unpeeled and cooked whole, sliced or cubed.
A few quick serving ideas include:
- Steaming summer squash in a vegetable steamer and then seasoning with lemon juice and cumin.
- Serving it raw with a favorite vegetable dip.
- Cutting zucchini lengthwise and removing some of the center core. Stuff with whole wheat bread crumbs, top with tomato sauce and grated cheese and bake.
- Add zucchini or another favorite summer squash to muffin or bread recipes by decreasing the amount of liquid in the recipe by about a third and adding one-third portion of squash.
References
- Holford, P.(2004). The optimum nutrition bible. London : Piatkus
- Holford, P & Lawson, S. (2008). Optimum Nutrition Made Easy How to achieve optimum health. London : Piatkus
- Murray, M.T. et al.(2005). Encyclopedia of healing foods. London : Piatkus
- Yeager, S. & Prevention Health Books. (1998). The doctors book of food remedies : the newest discoveries in the power of food to cure and prevent health problems from aging and diabetes to ulcers and yeast infections. [Emmaus, Pa.] : Rodale
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