Oh, For the Love of Squash!

Oh, For the Love of Squash!

written by: Connie Pshigoda
by: Connie Pshigoda
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Most gardeners I know are knee-deep in squash this time of the season. They are begging others

to take their overflow. I've seen squash being handed out in church, networking groups, family

gatherings and to neighbors next door and across the street.

I wonder if the growers and recipients know the health benefits of this proliferous summer plant.

Today's focus is on Zucchini. These facts may surprise you:

• This summer squash is a member of the gourd family and originated in Central America

• Zucchini falls in the botanical category of fruit, but is commonly used like a vegetable

• This "fruit" provides NO fat but is high in fiber, electrolytes and water.

• The vitamin content includes Vitamins B6, C, K, folate and riboflavin.

• Zucchini provides significant amounts of potassium and manganese.

• Digestion is improved when eating zucchini by improving bowel activity.

• The rich antioxidant content helps remove free radicals.

• Anti-inflammatory compounds reduce inflammation in the body.

• The high fiber content helps improve blood sugar and cholesterol imbalances.

• The abundant B-vitamins (B6, folate & riboflavin) improve the body's metabolic function

and energy production.

• The zero-fat and high water aspects of zucchini make it a great food for weight loss and


During my growing up years in Texas, I ate plenty of zucchini. Of course it was prepared the

Texas way––fried! There are numerous delicious healthier cooking choices to gain the health

benefits of this amazing food. One of my faves is sautéed summer squash with a variety of other

garden vegetables. This summer season is coming to a close, so savor the flavors while they are fresh!

Summer Squash Saute'

35-minutes prep time

Serves 4

1/2 medium yellow squash, thinly sliced

1/2 medium zucchini, thinly sliced

6-8 small mushrooms, sliced - your desired choice

1 clove garlic, minced

2 green onions/scallions, finely minced

3-4 small sweet peppers, thinly sliced

1 Tablespoon olive oil

2 sprigs fresh rosemary

Salt and pepper to taste

• Heat the olive oil in a large skillet on medium heat

• When oil is hot, add the sliced vegetables and stir to coat with the hot oil

• Sauté for 2-3 minutes, turning as vegetables warm through; Add 1 sprig of rosemary to

vegetables and continue cooking

• Continue for 8-10 minutes until all vegetables are cooked through

• Remove from heat, season to taste

• Remove the cooked rosemary sprig and garnish with the remaining fresh rosemary sprig.

• Transfer to a serving platter

Connie's Comments: You may select a variety of your favorite tastes to include in this Summer

Sauté (cherry tomatoes, kidney or black beans, pine nuts, avocado, cilantro, kale and much

more). If you prefer a topping, sour cream or a Ranch style dressing may be added.

written by: Connie Pshigoda

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