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Zucchini is so abundant this time of year that I've heard of gardeners leaving baskets of their bounteous crops
A GREAT BARGAIN
Whether you're getting it for free from the garden or buying it at a farmers market, squash is incredibly inexpensive this time of year. And from a nutritional standpoint, zucchini
A cup of zucchini has only 36 calories, less than many other veggies. And it is a decent source of vitamin C--good for your skin and immune defenses--along with magnesium, which is important for healthy blood pressure and blood sugar.
Plus, zucchini is packed with antioxidants such as carotenoids and rutin. A Spanish study found that children who ate more veggies, including zucchini, were 40 percent less likely to suffer from allergy-related wheezing.
SELECTING YOUR SQUASH
Summer squashes come in a surprising variety of colors and shapes. Zucchini, perhaps the most familiar, comes in gold and gray as well as green. Also, along with the familiar cylindrical shape, you can find globe-shaped zucchini.
Zucchini's cousin the yellow crookneck squash is named because it curves like a shepherd's crook or hook. Another summer squash is the dainty pattypan, a palm-sized round squash with prettily scalloped edges.
All types of summer squash are among the fastest veggies to prepare, and they can substitute for each other in recipes.
The easiest way to eat summer squash is to simply cut off the stem and slice or grate it into salads. You can also use a potato peeler to make tender ribbons. Leave the skin on. Unlike cucumber skin, zucchini skin is tender and tasty--and it's also where most of the antioxidants are.
If you like veggies that melt in your mouth, consider steaming summer squash. Slice it into spears and steam for as little as 5 minutes, then serve hot with grated Parmesan for a deliciously simple Italian side dish.
Interestingly, Zucchini
Zucchini adds zing to otherwise bland dishes. Zucchini sliced into half-moons adds color, flavor and vitamins to starchy side dishes such as rice pilaf or macaroni and cheese. Sliced zucchini and yellow squash make appealing, nutritious toppings on pizza.
And one of the most delicious pizza crusts I have ever tasted had an invisible secret ingredient--pureed yellow crookneck squash. The squash makes the cornbread crust more moist and tender. (For details, see the cookbook "The New Laurel's Kitchen" by Laurel Robertson, Carol Flinders and Brian Ruppenthal.)
GET CREATIVE
Other ways to prepare squash:
For quick quesadillas, saute a yellow or green squash, a red pepper and 1 cup of mushrooms in a bit of olive oil. Sandwich the veggies between two corn tortillas with a bit of grated pepper-jack cheese. Toast in a toaster oven or on a baking pan at 400 degrees for 5 to 10 minutes to melt the cheese; then slice into quarters. Serve with salsa or guacamole. (This recipe is adapted from the book "Simply in Season" by Mary Beth Lind and Cathleen Hockman-Wert.)
A favorite, 10-minute summer soup includes a pound of grated zucchini, along with one grated onion, minced garlic and a quart of chicken or vegetable stock. Bring all ingredients to a boil, simmer for 5 minutes, then remove from heat--it's done! Top with grated Parmesan cheese. I adapted this from a Paraguayan recipe in "The Book of Latin American Cooking" by Elizabeth Lambert Ortiz.
Ratatouille, a classic French summer dish, uses zucchini sauteed in olive oil with onions, garlic, peppers, tomatoes, eggplant, basil and other herbs.
Squash also tastes great grilled--simply brush with olive oil or vinaigrette dressing and grill for a few minutes until tender.
If you garden, one way to keep your zucchini plants from overproducing is to pick some of the edible, golden-orange blossoms. Italians batter and fry them. For me, frying is too messy. However, zucchini blossoms make a pretty addition to cheese omelets or frittatas. Or stuff fresh blossoms with herbed goat cheese for a gorgeous appetizer.
Zucchini and other squashes are delicious, making it easy to eat more vegetables.
Jennifer Motl is a registered dietitian. Formerly of Fredericksburg, she now lives in Wisconsin. She welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.