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
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.