Posted by Sidra Forman on Thu, Jul 29, 2010
Does it seem like there's more summer squash—whether your own garden is overflowing or there's an abundance at your local farmers market or grocery store—than you know what to do with? (Summer squash is a warm-season vegetable that includes zucchini, yellow squash and patty pan.) Allow me to lend a hand: Below are three fresh and creative summer squash recipes to help you use up your bountiful squash supply. Enjoy!
Zucchini Breakfast Pancakes
Makes 4 servings
Prep time: 5 minutes
Total time: 10 minutes
Ingredients
3/4 cup whole-wheat flour
3/4 cup spelt flour
2 teaspoons baking powder
½ teaspoon baking soda
1 1/2 cups fat-free milk or soymilk
1 tablespoon vegetable oil
3/4 cup shredded zucchini
Vegetable oil-cooking spray
4 teaspoons maple syrup
Directions
1. Heat a large non-stick skillet over medium heat.
2. Combine flours, baking powder and baking soda in a large bowl.
3. Mix in the milk and oil and beat together until batter is smooth. Mix in zucchini and stir until just combined.
4. Coat hot skillet with cooking spray and drop batter into hot skillet making 4 large or 8 small pancakes. When bubbles appear on the surface of the pancake, approximately 3 minutes, flip, and cook the other side for another 2 minutes.
5. Drizzle with maple syrup and serve.
Nutritional Information
1 serving
Calories: 261
Protein: 9 g
Carbohydrate: 46 g
Dietary Fiber: 6 g
Sugars: 9 g
Total Fat: 4 g
Saturated Fat: 0.4 g
Cholesterol: 2 mg
Calcium: 266 mg
Sodium: 444 mg
Pickled Summer Squash Salad
Makes 4 servings
Prep time: 5 minutes
Total time: 20 minutes
Ingredients
1/2 cup cider vinegar
1 tablespoon fresh thyme leaves
2 cloves garlic, minced
2 cups sliced yellow summer squash or zucchini
1 tablespoon olive oil
1/8 teaspoon salt
Directions
1. Put 2 cups water, vinegar, thyme and garlic in a large pot and bring to a boil.
2. Add squash, turn off heat and let cool. Once cooled, remove squash from cooking liquid and season with olive oil, salt and pepper. Serve as a side dish to poultry, fish or beef.
Nutritional Information
1 serving
Calories: 48
Protein: 1 g
Carbohydrate: 3 g
Dietary Fiber: 1 g
Sugars: 1 g
Total Fat: 3 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Calcium: 16 mg
Sodium: 76 mg
Summer Squash Curry
Makes 4 servings
Prep time: 15 minutes
Total time: 30 minutes
Ingredients
Vegetable oil cooking spray
1 onion, sliced
1 teaspoon cumin
1 teaspoon mustard powder
1 tablespoon minced fresh ginger
2 cloves garlic, minced
1/4 teaspoon cayenne pepper (optional)
2 large tomatoes, sliced
1/4 teaspoon salt
1 teaspoon turmeric
1 cup dried red lentils
2 cups sliced summer squash or zucchini
1 cup sliced carrots
4 cups chopped kale
Directions
1. Heat a heavy bottom stockpot over medium heat.
2. Coat pot with cooking spray and add onion. Sautée until translucent, about 5 minutes. Add cumin, mustard powder, ginger, garlic and cayenne, if desired. Cook for 2 more minutes, stirring constantly.
3. Add tomatoes, 4 cups water, salt, pepper to taste, turmeric and lentils and cook until lentils are tender, about 10 minutes.
4. Add squash, carrots and kale and cook for 5 minutes. Serve as an entrée with a whole grain side, such as cracked wheat, brown rice or quinoa.
Nutritional Information
1 serving
Calories: 250
Protein: 16 g
Carbohydrate: 45 g
Dietary Fiber: 9 g
Sugars: 5 g
Total Fat: 2 g
Saturated Fat: 0.4 g
Cholesterol: 0 mg
Calcium: 149 mg
Sodium: 207 mg
Posted by Sidra Forman on Wed, Nov 18, 2009
You'll find a number of different squashes—like butternut, acorn and spaghetti—at grocery stores and farmers markets right now. And it seems that each year, I find a new variety that I've never tried before. Each kind offers something different. For instance, butternut lends itself to sauces and soups. Acorn squash is great roasted in slices or stuffed. And I use spaghetti squash like pasta. Here's my favorite squash recipe right now:
Spaghetti Squash with Onions and Olives
Makes 4 servings
Prep time: 10 minutes
Total time: 45 minutes
INGREDIENTS
1 spaghetti squash
Vegetable oil cooking spray
1 onion, sliced
1/4 cup chopped black olives
1/8 teaspoon salt
DIRECTIONS
1. Heat oven to 375 degrees.
2. Cut spaghetti squash in half and remove seeds. Coat with vegetable oil spray and cook cut-side down on a roasting pan until soft, about 30 minutes.
3. Coat onion with cooking spray, place on roasting pan and place in oven with squash. Cook until browned, about 15 minutes.
4. With a fork, carefully remove skin from squash and discard; make sure to keep strands of flesh intact. Mix squash, onions, olives, salt and pepper to taste together in a large bowl.
5. Return mixture to an oven-proof dish, turn oven to broil and broil until the top is browned, about 5 minutes. Serve.
Nutritional Information
1 serving
Calories: 110
Protein: 2 g
Carbohydrate: 23 g
Dietary Fiber: 1 g
Sugars: 1 g
Total Fat: 3 g
Saturated Fat: 0.5 g
Cholesterol: 0 mg
Calcium: 79 mg
Sodium: 196 mg
For more healthy recipes, check out TheBestLife.com.