Did you know that a 1 cup serving of NFS cooked summer squash (from frozen, fat not added in cooking) has only 38 calories? That's right! If you're looking for a low-calorie vegetable that's also flavorful and easy to prepare, summer squash is a great option!

Besides being low in calories, cooked summer squash is also a good source of fiber, potassium, magnesium, and vitamins C and A. This makes it a nutritious addition to any meal. Plus, cooking summer squash from frozen is a convenient way to enjoy this vegetable year-round.

In this article, we'll explore the benefits of cooked frozen summer squash, ways to cook it, its nutritional value, creative recipes, storage options, comparison with other vegetables, varieties and their benefits, and tips for buying and preparing it. Whether you're already a fan of summer squash or are looking to try something new, this article has got you covered!

The Benefits of Cooked Frozen Summer Squash

Cooking frozen summer squash has several benefits. For one, it's a convenient way to enjoy this vegetable year-round, as frozen summer squash is available in most grocery stores. Additionally, cooking frozen summer squash can help lock in nutrients, as the vegetables are typically frozen when they're at their peak freshness. This means that cooked frozen summer squash can be just as nutritious as fresh summer squash, if not more so! Another benefit of cooked frozen summer squash is that it's often more economical than fresh summer squash, especially if you buy in bulk. Plus, there's no need to worry about the squash spoiling if you don't use it right away. Just keep the frozen squash in your freezer until you're ready to use it! Finally, cooking frozen summer squash is easy and convenient. Simply thaw the squash in your fridge or microwave, then cook it using your desired method. Whether you prefer to roast, grill, sauté, or stir-fry your squash, there are plenty of ways to enjoy this versatile vegetable.

Ways to Cook Frozen Summer Squash

There are several ways to cook frozen summer squash, depending on your preferences and cooking methods. One popular option is to roast the squash in the oven. To do this, simply preheat your oven to 400°F, toss your thawed squash with some olive oil, salt, and pepper, then spread it out on a baking sheet. Roast the squash for 20-25 minutes, or until it's tender and lightly browned. Another way to cook frozen summer squash is to grill it. You can use a grill pan on your stove, or an outdoor grill if you have one. To do this, simply brush your thawed squash with some oil or marinade, then grill it for 3-4 minutes per side, or until it's cooked to your liking. You can also sauté frozen summer squash in a pan with some butter, garlic, and herbs for a quick and flavorful side dish. Finally, if you're looking for a convenient way to cook frozen summer squash, you can always steam it in the microwave. Simply place your thawed squash in a microwave-safe dish with a little water, then microwave it on high for 2-3 minutes, or until it's tender. Whichever method you choose, frozen summer squash is a versatile and delicious vegetable that's easy to cook!

The Nutritional Value of Cooked Summer Squash

Cooked summer squash is a nutritious vegetable that's low in calories and high in several important vitamins and minerals. For example, a 1 cup serving of cooked summer squash contains approximately:

• 38 calories
• 2 grams of protein
• 9 grams of carbohydrates
• 2 grams of fiber
• 3 grams of sugar
• 33% DV of vitamin C
• 10% DV of vitamin B6
• 8% DV of vitamin A
• 8% DV of magnesium
• 6% DV of potassium

In addition to these essential nutrients, cooked summer squash also contains antioxidants that may help protect your cells from damage, and may have anti-inflammatory and heart-healthy benefits. Overall, summer squash is a nutritious and tasty vegetable that can help you feel your best!

Creative Recipes Using Cooked Squash

Cooked summer squash is a versatile ingredient that can be used in a wide variety of recipes, from savory to sweet. Here are some ideas to get you started:

• Summer squash lasagna - replace the traditional pasta noodles with sliced summer squash for a lighter, healthier version of this classic dish.
• Squash fritters - mix grated squash with eggs, flour, and seasoning, then fry in a pan for a crispy, delicious appetizer or side dish.
• Summer squash cakes - combine cooked squash with breadcrumbs, cheese, and herbs, then bake in the oven for a savory and satisfying meal.
• Stuffed squash - remove the seeds from a halved summer squash, then fill with a mixture of meat or beans, vegetables, and cheese. Bake in the oven for a tasty and protein-packed entrée.

These are just a few examples of the many delicious recipes you can make using cooked summer squash. Whether you're in the mood for something sweet or savory, there's a squash recipe out there for everyone!

How to Store Cooked Squash

If you have leftover cooked summer squash, you can store it in the fridge for up to 3-4 days. Simply place the squash in an airtight container or plastic bag, then refrigerate until you're ready to eat it. If you have a lot of leftover squash, you can also freeze it for later. To do this, simply place the cooked squash in a freezer-safe container or bag, then freeze for up to 3 months. When you're ready to use it, simply thaw the squash in the fridge or microwave, then reheat it using your preferred method. By storing your cooked summer squash properly, you can prolong its shelf life and reduce food waste. Plus, you'll always have a healthy and flavorful vegetable on hand whenever you need it!

Nutritional Comparison with Other Vegetables

Summer squash is a nutritious vegetable that's similar in nutritional value to other types of squash, as well as other vegetables like zucchini, bell peppers, and broccoli. Here's how cooked summer squash stacks up against some other common vegetables:

Vegetable	1 Cup, Cooked	calories	Fiber (g)	Vitamin C (% DV)	Vitamin A (% DV)	Potassium (% DV)
Summer Squash	38	2	2	33	8	6
Zucchini	27	1	1	55	8	6
Broccoli	55	3	3	168	14	8
Bell Peppers	30	1	2	190	3	6

As you can see, cooked summer squash is a great source of vitamins C and A, as well as potassium and fiber. While other vegetables may have higher amounts of certain nutrients, summer squash is still a nutritious choice that can help you meet your daily requirements.

Summer Squash Varieties and their Benefits

Summer squash comes in several different varieties, each with its own unique flavor and texture. Here are some of the most common types of summer squash and their benefits:

• Yellow squash - This variety is sweet and mellow, with a slightly firmer texture than zucchini. It's a good source of vitamins C and A, as well as potassium and fiber.
• Green zucchini - This is the most common type of summer squash, and it's known for its tender texture and mild flavor. It's an excellent source of vitamin C, as well as other essential nutrients like manganese and folate.
• Crookneck squash - These squashes have a distinctive curved neck and a rich, buttery flavor. They're high in vitamin C, potassium, and fiber, making them a nutritious addition to any meal.

There are other types of summer squash as well, including pattypan squash, which has a scalloped shape and a delicate flavor, and cousa squash, which is popular in Middle Eastern cuisine. No matter which variety you choose, summer squash is a nutritious and tasty addition to any meal!

How to Buy and Prepare Squash

When buying summer squash, look for firm, unblemished vegetables that feel heavy for their size. Avoid squash that feels spongy or has soft spots, as this may indicate that it's overripe or spoiled. To prepare the squash, simply rinse it under cool water and pat it dry with a towel. If you're cooking fresh squash, you can use it in a variety of recipes, from salads and stir-frys to casseroles and soups. Simply chop up the squash into your desired size and shape, then cook it using your preferred method. If you're using frozen squash, thaw it in the refrigerator or microwave before cooking. Once the squash is thawed, you can use it in any recipe that calls for cooked summer squash. Just be sure to adjust the cooking time accordingly!

Health Benefits of Consuming Cooked Squash

Cooked summer squash is a nutritious and flavorful vegetable that offers several health benefits when consumed regularly. For one, the fiber in summer squash can help support digestive health and may reduce the risk of colon cancer. Additionally, the antioxidants in the vegetable can help protect against cell damage and may reduce the risk of chronic diseases like heart disease and cancer. Summer squash is also high in potassium, which can help regulate blood pressure and may reduce the risk of stroke. Plus, the vitamins C and A in the vegetable can help support immune function and may reduce the risk of infections and illnesses. Overall, incorporating cooked summer squash into your diet is a great way to support your overall health and well-being. Plus, it's a delicious and easy way to enjoy a nutritious vegetable!

How to Incorporate Cooked Squash into your Diet

Cooked summer squash is a versatile and flavorful vegetable that can be incorporated into a variety of dishes. Here are some suggestions for getting more cooked squash into your diet:

• Add cooked squash to your favorite pasta dishes for a flavorful and nutritious twist.
• Top pizzas with sliced summer squash and your favorite toppings for a fresh and healthy meal.
• Toss cooked squash with other roasted vegetables for a colorful and nutritious side dish.
• Mix cooked squash into your favorite casseroles or baked dishes for added flavor and nutrition.

These are just a few examples of the many ways you can incorporate cooked summer squash into your diet. Whether you're vegetarian, gluten-free, or just looking for a new way to enjoy a nutritious vegetable, cooked summer squash is a great choice!