Summer Squash 101
What’s new and beneficial
- Help out your peepers! Summer squash is rich in lutein and zeaxanthin, which are the main carotenoids in the lens and macular area of the eye. A study in Archives of Ophthamology followed more than 35,000 women for an average of 10 years. Over those 10 years, the study found that those with the highest amounts (6,716 mgc) of lutein and zeaxanthin in their diets had an 18 percent lower risk of cataracts than those women who got less than 1,177 mcg per day.
- Fight cancer! Eggplant has a powerful peel. When cooking it, leave the peel on to take advantage of its powerful antioxidant called nasunin. This antioxidant inhibited new blood vessel growth, which is a step in the transition of tumors from dormant to malignant.
- Boost your cells! A squash contains 33 percent of your daily vitamin B6. It also helps make hemoglobin, which carries oxygen in the red blood cells to your tissues. A deficiency in B6 can lead to anemia.
- Help your heart! When you consume freeze-dried raw or grilled eggplants for 30 days, both option can increase left ventricular function and reduce heart attack severity.
- Control the PMS! Summer squash has been found to be a good source of manganese. In a recent clinical trial, it was shown that women who consumed high amounts of manganese in their daily diets had fewer mood swings and cramps than those who ate the lowest amounts.
Source: besthealthmag.ca
Recipes to Try with Summer Squash
Something Sweet! Glazed Lemon Zucchini Bread
Recipe from lilluna.com/glazed-lemon-zucchini-bread
Ingredients:
- 2 cups cake flour
- ½ teaspoon salt
- 2 teaspoons baking powder
- 2 eggs
- ½ cup canola oil
- 1 ⅓ cups sugar
- 2 tablespoons lemon juice
- ½ cup buttermilk
- Zest of 1 lemon
- 1 cup grated zucchini
Glaze ingredients:
- 1 cup powdered sugar
- 2 tablespoons lemon juice
- 1 tablespoons milk
- 1 tablespoons lemon juice (freshly squeezed or bottled)
Directions:
Mix flour, salt and baking powder in a medium bowl, and set it aside. In a large bowl, beat the eggs. Then add the oil and sugar until well blended. Add lemon juice, buttermilk and lemon zest to this mixture, and blend all together. Fold in the zucchini until it is mixed well. Then add the dry mixture to the wet mixture, and blend it all together until well combined.
Pour batter into greased 9-by-5-inch loaf pan. Bake at 350 F for 40 to 45 minutes. While the bread is still warm, make glaze and spoon over the bread. Let the glaze set up before cutting and serving.
Tips: Be sure to dry the zucchini after it has been grated so it’s not super watery.
You can use all-purpose flour instead of cake flour.
Something Savory! Sausage and Summer Squash Sautee
Recipe from food.com/recipe/sausage-and-summer-squash-311007
Ingredients:
- ⅓ to ½ cup bottled Italian salad dressing
- 2 garlic cloves, minced
- 12 ounces cooked Polish sausage (or whatever you like), halved lengthwise, sliced diagonally
- 3 small summer squash or 3 small zucchini, cut across into ¾-inch pieces
- Fresh oregano
- ¼ cup coarsely shredded Parmesan cheese (optional)
Directions:
Preheat broiler. In a small bowl, combine dressing and garlic. In an extra-large skillet, cook the sausage and squash in 2 tablespoons of the dressing mixture for 8 to 10 minutes, or until sausage is heated through and squash is almost tender, stirring occasionally.
Meanwhile, toast the Italian bread lightly, or if you prefer, you can place the bread slices on a broiler pan, brush with 1 tablespoon of the dressing mixture and broil 3 to 4 inches from heat for 1 to 2 minutes, until lightly toasted.
Serve sausage and squash with the toasted bread. Drizzle with any remaining dressing, sprinkle with oregano and top with a little Parmesan, if desired.