1 Large cooked summer squash (from Fresh, Fat Added in Cooking) contains approximately 196 Calories. Summer squash is a delicious low-calorie vegetable that can be a great addition to your diet. In this article, we'll explore its nutritional content, Cooking tips and Health benefits.

Summer squash is rich in nutrients like vitamin B6, C, and K, potassium and fiber. These Vitamins and Minerals promote healthy digestion, boost immunity and help regulate blood pressure. In addition, the low calorie content of summer squash makes it a great veggie to include in your daily meals.

In this article, we'll share some healthy and delicious Recipes, as well as tips for storing and buying the best summer squash.

Calorie Content

One Large cooked summer squash contains approximately 196 Calories. This makes it a low calorie vegetable that can be easily included in your diet. If you are watching your calorie intake, you can eat summer squash raw or cooked in various dishes like salads, soups, stir-fries, and more. Adding summer squash to your meals can help you feel full and satisfied without consuming too many calories.

Fat Content

One Large cooked summer squash (from fresh, Fat added in cooking) contains approximately 6 grams of fat. While this is not a significant amount, it's important to note that the fat content can vary depending on the cooking method and added fat. If you want to reduce the fat content of your summer squash dishes, consider using non-stick cooking spray instead of oil, or baking or roasting instead of frying. Summer squash is a low-fat vegetable that can be enjoyed in a variety of dishes to add flavor and nutrition.

Vitamin Content

Summer squash is a good source of Vitamins B6, C, and K, all of which are important for maintaining good health. Vitamin B6 helps with brain function, vitamin C supports healthy skin and immunity, and vitamin K is needed for healthy bone growth. These vitamins also act as antioxidants, helping to protect your cells against damage caused by free radicals. By eating summer squash, you can ensure that you're getting a healthy dose of vitamins to keep your body functioning at its best.

Mineral Content

Summer squash is a good source of potassium, a mineral that helps regulate blood pressure and maintain a healthy heart. It also contains fiber, which aids in digestion and helps you feel full. In addition, summer squash is low in sodium and high in water content, making it a great vegetable to include in a balanced diet. By incorporating summer squash into your meals, you can enjoy its mineral content and improve your overall health and wellbeing.

Suitable Recipes

There are many delicious ways to prepare summer squash. You can roast it with herbs and spices, make a zucchini soup or fritters, or add it to a stir-fry or pasta dish. Summer squash also pairs well with other veggies like tomatoes, bell peppers, onions, and garlic, as well as proteins like chicken, shrimp or tofu. Try out different Recipes to find your favorite way to enjoy this healthy vegetable and make it a regular part of your diet.

Cooking Tips

Summer squash is a versatile vegetable that can be cooked in various ways, including grilling, roasting, sautéing, and baking. To prevent it from becoming mushy, cook it briefly. Avoid overcooking by checking it frequently and removing it from heat when it is tender. Additionally, season it with herbs and spices like basil, oregano, thyme, or curry powder to add flavor without excess sodium.

Health Benefits

Summer squash is a nutritious vegetable that offers several Health benefits. It's low in Calories, high in fiber, and packed with Vitamins and Minerals like potassium, vitamin C, and vitamin K. These nutrients promote good digestion, boost immunity, and support healthy bone growth and maintenance. In addition, the antioxidants in summer squash help protect your cells against damage from harmful free radicals. Overall, incorporating summer squash into your diet is a great way to maintain good health and wellbeing.

Storage

Summer squash should be stored in a cool and dry place, away from direct sunlight. It can be kept in the refrigerator for up to 5 days. To maintain its freshness, store it in a plastic bag or container with a paper towel to absorb excess moisture. Avoid washing it before storing it as this can speed up the spoilage process. For longer term storage, summer squash can also be frozen by blanching it and then storing it in freezer bags. By storing summer squash properly, you can ensure that it stays fresh and nutritious, making it easier to use in your cooking and meal planning.

Safety Precautions

While summer squash is generally safe to eat, there are some precautions you should take when preparing it. It's important to wash it thoroughly under running water to remove any dirt or bacteria that might be present. Additionally, wash your hands, cutting boards, and knives before and after handling summer squash to prevent cross-contamination. It's also important to cook summer squash properly to avoid the risk of foodborne illness. Make sure it's thoroughly cooked before eating it.

Buying Guide

When buying summer squash, look for ones that are firm, smooth-skinned, and free of bruises or soft spots. The color should be bright and uniform, and the stem should be green and healthy-looking. Avoid squash that looks dull or dried out, as this could indicate that it's old or past its prime. Additionally, choose ones that are appropriate for your needs - small squash are better for grilling, while larger ones can be sliced and added to a variety of dishes. By selecting good quality summer squash, you can ensure that you're getting the most nutrition and flavor from this delicious vegetable.