About Summer Squash/Zucchini

Storage

Keep in the refrigerator, in a loose or perforated plastic bag. Will stay fresh for up to a week. Don't wash until ready to use.

Squash Blossoms should be refrigerated in the clamshell that you get them in. They are very perishable, so try to eat them right away -within 1-2 days. Remove the internal stamen before using.

Tips

To remove excess water, put grated, chopped or sliced squash into a colander over a bowl or sink and lightly sprinkle with salt. Let stand for about 30 minutes. Press excess water out with the back of a large spoon. To get even more moisture out, squeeze the squash in a paper towel.

If you have a spiralizer, this is the veggie for you! Summer squash/zucchini makes wonderful faux pasta- “zoodles”. If you don’t have this kitchen gadget, it might be something to add to your birthday gift wish-list!

Summer squash is excellent raw with dips, and in salads and slaws, or cooked in pasta sauces, stir-frys, and summer soups (add at the end, so they don’t get too mushy). Thick slices are delicious roasted or grilled.

Squash blossoms are delicate in flavor. Use in a light dish, paired with ingredients and spices that won't overpower them. We like adding them to mild dishes such as a zucchini frittata, or avocado salad. They make a beautiful garnish for a taco or salad. Or, stuff them with a little soft, herbed cheese for a pretty presentation.

Freezing

Summer Squash can be frozen for future cooked dishes, but not for raw eating as the texture will be soft.

Place dry, blanched* summer squash single layer on a parchment lined, rimmed baking sheet and freeze for an hour or so, then transfer into a freezer bag, taking care to push out as much air from the bag as you can. Freezing them on a baking sheet before putting them into a bag will keep them from clumping together. Frozen summer squash will keep for about a year.

I do not recommend freezing grated summer squash.

I’ve tried pre-blanching and not pre-blanching, pre-salting and squeezing out excess water and not, and haven’t ever come up with results I’ve liked, or that seemed worth it.

Fun-to-Know

Summer squash has been a dietary staple of South, Central, and North Native Americans for thousands of years. Squash is referred to as one of the "three sisters" along with corn and beans.

*To blanch summer squash: Have a large bowl with ice water ready. Cut squash into bite sized chunks or slices. Put into a steamer basket or colander that will fit inside a large soup pot, and submerge into simmering (low boiling) unsalted water for 1-1½ minutes, +/- depending on your piece sizes. Working in batches is best, overcrowding your basket will lead to uneven blanching.

Remove and immediately dunk into the ice water; leave there 1-2 minutes, then drain thoroughly. The ice water bath halts the cooking process and helps preserve flavor, nutrients, and color.

Lay blanched summer squash out on paper or cloth towels on your counter to dry.

Nutrition

Summer squash is an excellent source of copper and manganese. It is a very good source of vitamin C, magnesium, dietary fiber, phosphorus, potassium, folate, vitamin B6, and vitamin K. Additionally, it is very low calorie, low fat and a good source of vitamin B1, zinc, omega-3 fatty acids, niacin, vitamin B2, pantothenic acid, calcium, iron, choline, and protein.

Liz Talley, Urban Graze

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