By Ruth Lahmayer Chipps, MS, RDN, LD, CD, Hy-Vee Dietitian
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. July features a cooking demo segment on WEAU-TV 13 (NBC), Eau Claire, Wisconsin.
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. 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 sauteed 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: Caprese Pasta Salad with Zucchini & Avocado
photo: Ruthie Chipps
Featured RECIPE:
Caprese Pasta Salad with Zucchini & Avocado (adapted from Chosen Foods)
For a bright and flavorful addition to your next family picnic, prep a bowl of this Caprese Pasta Salad. Choose your favorite bite-sized pasta and cool it down before tossing with a creamy balsamic dressing made with Chosen Foods Avocado Oil Mayonnaise. Fresh cherry tomatoes, feta cheese, basil, and nuts add tons of flavor to each and every bite. Toss in fresh avocados just before serving!
Servings: 6
All you need:
8 oz gluten-free (or traditional) pasta (bite-sized shapes work best)
¼ cup Chosen Foods Avocado Oil
2 Tbsp balsamic vinegar
1 tsp sea salt
½ tsp black pepper
1 pint cherry tomatoes halved (or chopped tomatoes)
2 oz. crumbled feta cheese or 8 oz fresh bocconcini or ciliegine mozzarella balls drained
¼ c. chopped pistachios or toasted pine nuts (or sliced almonds)
½ c. diced zucchini
1 medium California Avocado, diced
¼ c. chopped fresh basil or other fresh herbs
All you do:
Grill or sauté the zucchini in a small amount of avocado oil until slightly soft.
Cook pasta according to the package instructions in boiling salted water. Once cooked, rinse under cold water until no longer warm.
While the pasta is cooking, mix the mayo, avocado oil, balsamic vinegar, sea salt, and black pepper in a large bowl. Add the cherry tomatoes, feta cheese (or mozzarella balls), nuts and zucchini. Stir well.
Add the cooled pasta and toss together. Allow the pasta salad to rest for 30 minutes before serving for best results.
Sprinkle diced avocado and fresh herbs on the salad just before serving.
Modified from recipe source: Recipe Link for Caprese Pasta Salad
For more recipes visit:
Best Avocado Recipes - California Avocados and Blog - Food and Healthy Life Recipes | Chosen Foods
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, Hy-Vee La Crosse, The BRF Library and the community. TV segments are hosted by Ruth Chipps, RDN, and air on NBC-TV (WEAU) in Eau Claire, WI. Jackson County partners with La Crosse County for Harvest of the Month. ”
More at: www.JacksonInAction.org
Ruthie Chipps, MS, RDN, CD, LD is a Registered Dietitian with Hy-Vee, Inc. She hosts “Harvest of the Month” on WEAU-TV (NBC) and is a regular guest on WKBT (CBS)’s “Foodie Friday.” Ruthie is a contributor to JacksonInAction blog. Learn more about Ruthie Chipps and Dietitian Services at Hy-Vee La Crosse and Winona: Click Here: Hy-Vee Dietitians Bios.