Yellow Summer Squash - Nutrition

Do you enjoy Yellow Squash?

Low in Saturated Fat and Sodium, Yellow Summer Squash is a good source of Thiamin, Niacin and Pantothenic Acid, and a very good source of Dietary Fiber, Protein, Vitamin A, Vitamin C, Vitamin B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper and Manganese.

One of our year 'round favorites -- Beautiful, Tender Yellow Summer Squash! Fixed as a side dish medley, eaten raw as finger food or in salads, or baked in a cozy casserole for cooler weather, yellow squash is low calorie and contains trace minerals and vitamins. (Click on charts below for readable data, courtesy of NutritionData.)

Yellow Squash contains Omega-3 fatty and Omega-6 fatty acids.

Squash is one of those versatile vegetables which can be incorporated many ways. 

Try eating it boiled, sautéed, raw, grilled, fried, baked, and stir-fried.

It can be shredded for baked goods (remove the seeds) and used in salads, sandwiches and casseroles.

Nutritional charts are courtesy of Nutrition Data.

Yellow Squash Soup

This delicious squash soup recipe was submitted by customer Jill Yelverton (April 2012).

Perfect for freezing, Jill's wonderful soup offers a flavorful and pleasant surprises.

(Many thanks to Jill for sending it)

Note: We enjoyed the flavor so much without the evaporated milk, that we left that ingredient out. So please use your imagination to visualize the extra creaminess the evaporated milk would have provided.

Ingredients:

•             1 1/2 pounds yellow summer squash

•             2 tablespoons butter

•             1 medium onion, sliced

•             1/4 lemon, sliced, seeds removed

•             1/4 cup flour

•             6 cups chicken broth

•             1 teaspoon salt

•             1/4 teaspoon white pepper

•             3 to 4 grinds of fresh nutmeg or dash of ground nutmeg

•             1 cup evaporated milk

Preparation:

Wash, slice and cut squash, onions, lemon.

In a large saucepan, melt butter; gently saute onion and lemon. 

Sprinkle with flour and cook slowly, stirring, until flour is absorbed. Add chicken broth gradually, then sliced squash, salt and pepper. Simmer for 1 hour. 

Puree soup in blender or food processor. Add nutmeg. 

NOTE: for safety reasons, pour until blender is 1/3 to 1/2 full, and keep your hand on the top of the lid, because hot liquid responds differently to blending than cooler foods.

To heat, stir in evaporated milk with a wire whisk and cook over low heat. Do not allow to boil. Garnish cream of squash soup with reserved squash slices.

Squash soup serves 8.

We found this soup extremely flavorful, and light. It's perfect alone, as a side, or in a cup. Thank you, Jill, for sharing your fantastic recipe!

Bok Choy Medley

3 big bunches of Pesticide-Free Bok Choy

3-5 Yellow Squash

1 bag frozen Beasley Southern Field Peas

Vegetable or Chicken Stock (about 4 cups)

Seasoning as desired

Begin cooking Field Peas by boiling, until nearly done.

Prepare Bok Choy (chopping into bit size pieces, and then cleaning).

Place into large pot with stock, seasoning and peas, bring to boil and simmer. Add sliced yellow squash to simmer for the last 5-10 minutes.

Serve hot.

Yellow Squash Medley

Ingredients:

Assorted summer squash (and other vegetables if desired)

Method:

Slice and chop as into bite size pieces.

Lightly stir in olive oil for 10 minutes at 250 degrees, (or longer if more well-done vegetables are desired). (or medium low heat on stove)

Season with your family’s favorite flavors.

For a new twist, try tossing with herbal Italian seasoning.

Or add broccoli florets, sliced red bell pepper and onions!

Squashes grown on Beasley Farm are pesticide-free.

Jack’s Cheesy Squash Casserole

Jack’s Cheesy Squash Casserole

Ingredients

8 cups cubed squash (yellow and/or zucchini)

1 medium onion, chopped

3/4 cup sour cream

1 cup grated cheddar cheese

2 tbsp butter

1/2 cup crushed Ritz crackers

salt & pepper to taste

Method:

1. Chop Squash and boil (about 20 minutes) until tender. Place towel in colander and pour squash into towel until it cools. After squash cools, squeeze to get excess water out of it. Put into bowl.

Note: squeezing out moisture prevents a watery casserole

2. Saute onion in fry pan with butter until translucent.

3. Add onion and remaining ingredients (except Ritz crackers)  into bowl, and combine. After mixing thoroughly, place into casserole dish.

4. Top with crushed Ritz crackers. Bake at 350 for 25 minutes, until cheese and sour cream have heated well.

(this meal is shown with steamed asparagus and grilled chicken breast)

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