{"id":4348,"date":"2010-09-24T13:38:08","date_gmt":"2010-09-24T17:38:08","guid":{"rendered":"https:\/\/extension.umaine.edu\/publications\/"},"modified":"2025-07-16T14:13:40","modified_gmt":"2025-07-16T18:13:40","slug":"4257e","status":"publish","type":"page","link":"https:\/\/extension.umaine.edu\/publications\/4257e\/","title":{"rendered":"Bulletin #4257, Vegetables and Fruits for Health: Zucchini and Summer Squash"},"content":{"rendered":"
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\"zucchini<\/figure><\/div>\n\n\n

Bulletin #4257, Vegetables and Fruits for Health: Zucchini and Summer Squash (PDF for printing)<\/a><\/strong><\/p>\n\n\n\n

Revised and updated by Extension Educator Kate Yerxa, University of Maine Cooperative Extension.
Originally developed by Extension Nutrition Specialist Nellie Hedstrom, University of Maine Cooperative Extension<\/em>.<\/p>\n\n\n\n

For information about UMaine Extension programs and resources, visit extension.umaine.edu<\/a>.
<\/strong>Find more of our publications and books at extension.umaine.edu\/publications\/<\/a>.<\/strong><\/p>\n\n\n\n

There are two main types of squash: summer and winter. Winter squash varieties\u2014such as acorn, butternut, and buttercup\u2014are picked at the mature stage. They have hard shells with firm flesh and seeds.<\/p>\n\n\n\n

Zucchini and other summer squash varieties, which are harvested at the immature stage, have soft shells and tender, light-colored flesh. Other varieties of summer squash include patty pan, yellow crookneck, and yellow straightneck.<\/p>\n\n\n\n

Nutrition Information<\/strong><\/h3>\n\n\n\n

Like cucumbers, summer squash are 95 percent water. The high water content makes summer squash a low-calorie food. A cup of raw zucchini contains only 20 calories. Summer squash are generally a good source of vitamin C, with the amount of vitamin C varying by variety. They are also a good source of potassium.<\/p>\n\n\n\n

Selection<\/strong><\/h3>\n\n\n\n

Harvest summer squash fruits from your garden when they are still small or medium in size. You may find that if you leave them just one more day, they will be too large to have the mild, firm texture and flavor that is best. Large summer squash fruits have very large seeds, tough rinds and stringy, coarse flesh.<\/p>\n\n\n\n

In Maine, look for summer squash from local farmers from July through September. When buying from your local farmer or supermarket, choose squash that are firm and heavy for their size. Skins should be sound, glossy, and without nicks, bruises, or decay. Look for bright green or yellow squash, and avoid squash that are shriveled and dried out.<\/p>\n\n\n\n

Storage<\/strong><\/h3>\n\n\n\n

Store unwashed summer squash in the refrigerator crisper in an open or perforated plastic bag. From the market, the squash will keep for up to a week. From your garden, you can expect them to keep slightly longer.<\/p>\n\n\n\n

Preparation<\/strong><\/h3>\n\n\n\n

Wash and trim summer squash before cooking. Peel and seed any older, tougher, oversized squash. Cut squash to appropriate size when preparing your recipe.<\/p>\n\n\n\n

Raw:<\/strong> For a low-calorie snack, wash and cut small squash into strips, rounds, or chunks and eat them with low-fat dips or hummus\u2014or add them raw to salads.<\/p>\n\n\n\n

Baking:<\/strong> Cleaned squash can be sliced or left whole and baked with seasonings, herbs, and other vegetables. Try it with onions, tomatoes, and breadcrumbs for a tasty dish. Cook in a 350\u00baF oven for 30 to 35 minutes. Young, tender squash cut in slices or halves take less time to cook. Larger, tougher squash should be seeded before baking.<\/p>\n\n\n\n

Steaming:<\/strong> Cleaned squash can be cut into bite-sized pieces or rounds and placed in a steaming basket over 1 inch of water. Cover squash, bring water to a boil, and steam for 4 to 5 minutes. Small squash (1 to 2 inches long) can be steamed whole, but will take 10 to 12 minutes.<\/p>\n\n\n\n

Saut\u00e9ing or stir-frying:<\/strong> Both methods are great ways to prepare squash. Slices or chunks can be saut\u00e9ed in a little oil, in water, or in stock. Add squash to a stir-fry with other light-flavored vegetables. Stir and toss the vegetables while cooking. The cooking time for both methods is only 3 to 6 minutes.<\/p>\n\n\n\n

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Microwaved Zucchini or Yellow Squash<\/strong><\/h3>\n\n\n
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\"Microwaved<\/a><\/figure><\/div>\n\n\n

Serves 4<\/strong><\/em><\/p>\n\n\n\n

Ingredients<\/h4>\n\n\n\n