Ingredient Spotlight: Summer Squashes (or skwarsh if you are my grandma)

I’m hanging on to the last days of summer and enjoying the garden in all of it’s productive glory! Months worth of work are certainly worth it this time of year in terms of a garden. I thought it would be fun to highlight one of my very favorite summer ingredients – summer squash! And maybe you are cute like my Grandma Jane in Indiana and say “skwarsh”. No matter how you say it, it’s delicious. Here’s a little more info on the ever popular and ever producing vegetable.


Ingredient Spotlight: Summer Squashes

Summer Squash Basics:

  • Summer squash is the blanket term usually used to describe zucchini, crookneck yellow squash, and pattypan squashes (sometimes called scallop squashes). Zucchini blossoms are also edible. They’re considered a high-end treat. It’s common to see zucchini blossoms stuffed (often with a cheese mixture) and fried.
  • This family of squash is one of the most common and oldest cultivated families of vegetable in the US. In fact, it’s part of the Native American cooking “three sisters” along with corn and beans. It’s been a staple in many diets for centuries. One reason is likely how fast and plentifully they grow, as anyone with a zucchini plane will tell you! Let’s get right down to the squashy facts, shall we?
  • Summer squash is part of the Cucurbitaceae family, making it a biological relative of both the cucumber and melons!
  • Outside of the US, the zucchini is often called courgette. Isn’t that a pretty name?

What are the Health Benefits of Squash?

  • Summer squash (zucchini especially) is super low in calories, thanks to the high water content. There are only about 20 calories per cup, making it a great “filler” veggie.
  • Despite the high water content, the edible peel is a great source of fiber. It’s also an easily digestible vegetable and won’t likely wreak havoc on your system.
  • It’s a great source of vitamin C, which boosts your immune system and protects your cells from free radicals.
  • It’s a decent source of the carotenoid family of nutrients, beta carotene (a vitamin A source) to a host of B-vitamins.
  • It’s also a decent source of folate, which is important to cell division (one of the reasons that it’s so important to get enough during a pregnancy!)
  • Summer squash and zucchini are also a good source of potassium, which helps with blood pressure regulation and electrolyte balance.

zucchini plants
How do I choose a good squash?

  • Zucchini and summer squash are mostly available year round, but their peak season is good ol’ summertime.
  • Thinner skinned, unblemished, and heavy squashes will be the best. They’re likely the freshest and have the most water content. These squashes are fairly fragile, so any big dents or scratches will cause them to decay faster.
  • Summer squash ranks 26th on the EWG (Environmental Wellness Group)’s “dirty dozen” list, meaning it’s okay to buy conventional zucchini when you’re on a budget, as they’re less likely to contain any pesticide residue.

How do I store Squash?

  • Summer squash and zucchini will last best when stored unwashed in the refrigerator, up to about 1 week.
  • While you CAN freeze zucchini, they will lose much of their texture during the process. The best applications for frozen zucchini are things like stir-fries and soups, where you’d be cooking to soften them anyway.

Helpful Tutorials and Recipes:

Thanks so much for stopping in and have a great squash filled day!

Subscribers get access to Dinner Made Easy meal plans, exclusive recipes, giveaways, and behind-the-scenes updates​! Sign up for my newsletter or get a new recipe every day.

Subscribe Now
about me

About Melissa

I have a lot going on, and I’d much rather spend my time enjoying my messes than fretting about what I’m going to make for dinner. Over the past few years, I’ve nailed down a few strategies that helped me keep my kitchen running like a well-oiled machine, so I started Bless This Mess to help other mess-loving parents solve the nightly dinner delimma—no stress, no drama, just really great food your whole family will love. Read more...

Share Your Comments

Want to share a photo of what you’ve made? Be sure to register or log in and then click the camera icon camera icon located at the bottom of the comment area.

Notify of
Oldest Most Voted
Inline Feedbacks
View all comments

I tired to freeze zucchini…and it didn’t work well at all haha!
I do love turning them into zoodles though!!
Great post! Just found your site and it’s AMAAAZING!!

This dish is one of my favorite things that I’ve ever made with zucchini…it’s like zucchini mac and cheese!

Bless This Mess - About Me

I’m Melissa, and I want to help you feed your family wholesome food.

As a hobby farmer and mom of five, I’m all about keeping it simple in the kitchen. I want healthy meals that feed my family well, and then I want to get back to my (messy) life. Let’s work together to find something yummy for your dinner table.