Focus Food

Summer Squashes, These veggies are actually gourds that belong to the same family as cucumbers and melons.  Most varieties have a creamy white flesh on the inside protected by an outside rind or soft shell:  think zucchini, patty pan, cousa or traditional yellow summer squash.  Selection: Look for squash that is firm and tender.  Tender squash has glossy skin (rather than dull) and is neither hard nor tough..  Nutrients: Summer squash is ~95% water, making it low in calories, sodium and fat.  When eaten with the skin it’s a good source of vitamin C, with ~35% of the daily value

Featured Recipe

This veggie can be eaten raw or cooked, including the flesh, skin and seeds.  One serving = one cup.  Squash can be sautéed in slices or chunks using a little canola or olive oil, making sure to toss often to prevent the squash from browning.  Usual cooking time for sautéed squash is 5 to 6 minutes (quick and easy).  Steaming is another alternative for squash slices or chunks, though the cooking time increases to 10 to 12 minutes.   Summer squash is easy to roast too: sliced in half moons, seasoned to taste at 400 degrees for ~10 to 12 minutes.  Great for breads or muffins too!  Check out Squash Chips recipe from Summer Nutrition Eduction Intern, Katherine Esielionis.    

Food for Thought

At Nourse Farm we want folks to have a healthy relationship with food so we offer these resources where agriculture, nutrition, food preparation and people come together. Since we all eat food, let's become more connected with our food system together.  Visit us on the farm or check out these recommended readings because food matters when we are able to make smart choices for healthy bodies and a healthy planet.  The latest edition of the Nourse Farm cookbook is READY.  Download it here.