Bite of History: Squashes were first cultivated in Mesoamerica 8,000 to 10,000 years ago. One of the "Three Sisters" planted by Native North Americans.
Summer squashes like: cousa, patty pan, yellow crookneck, yellow squash, and zucchini are softer and best for these suggestions. Winter squashes have thin skins and best cooked or baked.
- To improve the flavor, grill or roast them. Both methods remove water and concentrate the flavor.
- Skins provide most of the flavor and fiber.
- Avoid adding more liquid, because squash contains a lot of water.
- Diced squash: 1 lb. = 4 cups (450 g) = 960 ml
- Serve raw chunks with creamy dips.
- Grate raw squash into salads.
- Drizzle vinaigrette over strips for a salad.
- Steam slices for a side dish.
- Sauté slices with butter and herbs. Add some onions and/or garlic.
- Add long strips to boiling pasta at the near the end of cooking.
- Toss slices in oil and herbs, then grill 10 minutes or roast in the oven 400F (200C) for 20 minutes, turn once.
- Grate squash instead of cheese instead in scrambled eggs.
- Sauté chopped zucchini, onions, garlic. Add eggs, cheese, and herbs to make omelets.
- Dip slices in egg wash, dip in cornmeal batter, and fry.
- Dip slices in a tempura batter, then fry.
- Slice in half, scoop out enough to add: breadcrumbs, cheese, herbs, cooked rice, beans, etc. Bake at 375F (190C)for 30-40 minutes.
- Make zucchini bread.
- Add grated zucchini to any cake batter for extra moisture.
- Pickle slices with carrots, celery, cauliflower, onions, jalapeños, etc. for a spicy Italian spread on sandwiches.
- Dry slices with other vegetables, then grind into a fine vegetable bouillon powder.
- Purée zucchini and freeze for later use.
- Add slices to soups, stews, curries, stir-fries, pizzas, pasta, kabobs, and pots of beans and rice.
- Go International! Dice for fillings for: Mexican stuffed peppers, Spanish enchiladas, Chinese dumplings, Polish pierogies, Italian dishes, Latin American empanadas,...
- Yellow female blossoms produce the fruit, but the long, male blooms might be found in open markets or in your backyard. First trim the stem to half an inch/125 mm, remove the slender stamens within, rinse in cool water, and pat dry. Dishes: sauté in butter; baked stuffed with breadcrumbs, herbs, and cheese; chopped into salads.
See "Nutritional Information" article "Edible Flowers"
http://veggiefernandezs.blogspot.com/p/getting-to-know-your-vitamins.html
http://veggiefernandezs.blogspot.com/p/getting-to-know-your-vitamins.html
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 69 kJ (16 kcal) |
| Carbohydrates | 3.4 g |
| - Dietary fiber | 1.1 g |
| Fat | 0.2 g |
| Protein | 1.2 g |
| Water | 95 g |
| Riboflavin (Vit. B2) | 0.14 mg (9%) |
| Vitamin C | 17 mg (28%) |
| Potassium | 262 mg (6%) |
