ABC SUPERFOODS: Y is for Yellow Squash

Yellow Squash

Did you know that the manganese in yellow squash can help to alleviate PMS symptoms?! In one clinical study, women who consumed greater amounts of the mineral manganese reported fewer cramps and mood swings during their monthly cycle! Yellow squash has zero cholesterol and is low in carbohydrates and calories. This alone makes it a heart healthy choice for those worried about heart disease. Do you need to increase your intake of any of the following: fiber, Vitamin C, Vitamin A, copper, magnesium, folate, or phosphorus? If so, yellow squash is rich in all 7 of these vitamins and minerals. These essential nutrients prevent the onset of cataracts, osteoporosis, and strokes. The high beta-carotene content of this vegetable also helps to prevent cancer.

At the Market
-In the summer months yellow squash is available in any grocery store, at farmer’s markets, and at roadside vegetable stands at very reasonable prices.
-Avoid any squash that have gashes, soft spots, or mold.
-Find squash with a hard rind.
-Good squash should feel heavy for its size.

In the Kitchen
-Store squash in a dry, cool place with decent circulation.
-Add yellow squash to soups, salads, and casseroles, or stir-fry for a nutritional boost.
-Substitute yellow squash for carrots the next time you make carrot cake.
-Marinate and cook yellow squash on the grill.


Pan Grilled Summer Squash

1 1/2 tsp olive oil
2 medium yellow squash, cut in 1 inch diagonal slices
1 clove garlic, minced
1/4 tsp salt
1 pinch black pepper
1 Tbsp chopped onions
1 tsp fresh basil, chopped
2 medium zucchini, cut in 1 inch diagonal slices

yellow squash
In a 12″ non-stick skillet over medium-heat, warm the oil until hot. Add the squash, zucchini, onions and garlic. Cook, stirring frequently, for 6 to 8 minutes, or until the slices are nicely browned. Stir in the salt and pepper.

Recipe taken from Full Circle.


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