By Ruth Lahmayer Chipps, MS, RDN, CD ---Jackson In Action Communications Director
#Outdoorcooking with #Harvestofthemonth #Zucchini
Summer Squash is the feature for August and gardens are teaming with this healthful vegetable. Harvest of the Month is a Jackson County, Wisconsin initiative that highlights a different produce item every month. August features a cooking demo segment on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.
Summer Squash is a low calorie addition to the vegetable line-up that can play a role in many recipes. It’s commonly roasted, steamed, grilled and sautéed but also is a moist ingredient in baked goods such as muffins and breads. The featured recipe this month uses fresh summer squash in a quick saute paired with seasonal garden herbs and vegetables.
Many varieties of summer squash exist beyond the standard green zucchini and yellow squash. Check out local farmers markets for an array of interesting varieties.
Squash blossoms are delicious in a stir fry or sautee dish.
Summer Squash Tid Bits:
Unlike winter squash, the skin is completely edible.
Enjoy raw or cooked.
Flavor is mild and can range from nutty to slightly sweet
Local summer squash is available in the Midwest in late July - Fall.
Summer Squash Nutrition
Yellow squash, in particular, provides a good source of vitamin C with each 1-cup portion containing about one third of the daily recommended intake. Additional nutrients include folate, potassium, calcium, iron, magnesium and phosphorus— with ony 20 calories per cup.
Featured Harvest of Month August Recipe:
Zucchini & Tomato Garden Toss
photo: Ruthie Chipps
Zucchini is a type of summer squash and is green and straight in shape. Yellow squash can be straight or curved and is available in different shapes, such as the pattypan variety. All summer squash is thin-skinned (edible) and very low in calories and carbohydrates. .
Recipe: Zucchini & Tomato Toss
2 Tbsp. Olive oil
3 Medium zucchini (summer squash), thin slices
½ c. Sliced onion
½ ea. Bell pepper, sliced
1 c. Cherry tomatoes – cut in half
2 t. Minced garlic
½ t. Dried rosemary or 1Tbsp. fresh rosemary or basil (or other herbs)
¼ t. Ground black pepper
2 T Balsamic vinegar
1/3 c. Feta cheese, crumbled
Method: Heat large saute pan to medium-high heat. Add olive or avocado oil. Toss in zucchini, onions and bell peppers. Cook until al dente (slightly soft). Add tomatoes and cook for a few more minutes until soft. Add 2 t. minced garlic, herbs, balsamic vinegar and feta cheese just before serving. Serve immediately. Makes a good filling option for lasagna - add tomato sauce and Italian cheeses.
Disclosure: Hestan Culinary product was provided for testing of this recipe.
Cherry Tomato Slicing Tip: Wash and de-stem cherry tomatoes. Place aprox. 10 on a deli container lid. Cover with another lid and apply slight pressure. Place a chef's knife between the lids and move the knife to cut all of the cherry tomatoes at once. See more about this hack here
“Harvest of the Month is a partnership between Jackson County Department of Health and Human Services, Black River Memorial Hospital, Together for Jackson County Kids, Ho-Chunk Nation, UW Extension-Jackson County, Lunda Community Center, Boys and Girls Club, Hansen’s IGA, local school districts, The Library and the community.”
More at: www.JacksonInAction.org
Ruth Lahmayer Chipps, MS, RDN, CD is Communications Director for Jackson In Action and a Registered Dietitian Nutritionist. She develops Harvest of the Month recipes and videos and hosts the Harvest of the Month segment on WEAU-TV 13 (NBC). More at www.Lahmayer.com.