Vegetables for vitality: Summer squash

Summer squash, such as zucchini, are wonderfully versatile and quick to cook. When you buy fresh ones, you'll know that they will be good any number of ways:

Packed into 250 millilitres (one cup) of zucchini:

• 25 calories
• More than half the daily requirement for vitamin C
• Several B vitamins used in energy production
• Magnesium to help regulate nerves and muscles

Season: 

• Despite their name, summer squash and zucchini can be found at other times of the year.
• Summer is when you usually find the freshest, tastiest examples of these easy-to-grow vegetables. Another bonus of the summer harvest is the availability of squash blossoms – a true delicacy.

What to look for: 

• Zucchini and summer squash are best when young and small.
• Choose zucchini that are no longer than about  15 centimetres (six inches) in length.
• These and some of the squash can grow to enormous sizes, but they will be seedy, watery and tough.
• Choose squash and zucchini with bright, shiny skins and a firm texture.
• Don't be put off by a few surface scratches; because the skins are so tender and thin, they are practically unavoidable.

Storing:

• Store zucchini and other summer squash in a perforated plastic bag in the refrigerator for up to four days.

Preparation:

• Give zucchini and squash a good rinse and trim their ends.
• Small and medium-sized squash have edible skin.
• With oversized summer squash, it's best to peel the tough skin and scoop out the seeds.
• Discard any dry, pulpy parts. Squash can be precut for later use, covered with a damp towel, and refrigerated for several hours.
• To use squash in baking breads and muffins, grate the raw vegetable and blot with paper towels to remove as much of the excess liquid as possible.

Basic cooking:

• Summer squash can be steamed, sautéed, stir-fried or barbecued.
• An easy way to prepare summer squash is to cut green and yellow varieties into thin slices, and sauté in a little olive oil until they just begin to soften and brown.
• Add chopped garlic, fresh herbs, salt and pepper, and cook for another minute or two.
• Drizzle with lemon juice and serve.
• To barbecue, cut small squash in half lengthwise and lightly oil the cut surface. Place cut-side down on the grill just until lightly charred and tender.

• Sticks of zucchini, resembling fat French fries, can be briefly roasted, then used for dipping into savoury sauces and spicy dips.
• Blanch zucchini. Slice lengthwise, stuff with crumbled feta cheese and top with bread crumbs. Place under the grill until cheese starts to melt and crumbs begin to brown.
• Add small cubes of cooked summer squash to pasta sauces.
• Make ribbons to garnish salads by running a cheese grater lengthwise down the sides of a raw zucchini.
• Overgrown, tough squash can be used as serving containers. Scrape out and discard the flesh and seeds. Brush "container" with lemon juice. Fill with crudités or salads.
• Add cooked squash to an omelette with tomato, herbs and onion for a Mediterranean-style brunch.

Wow, so many great ideas for healthy and delicious dishes! Find which one you like best and make it a regular part of your weekly meal plan!

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