Healthy summer squash recipes

Summer squash is the edible fruit of Cucurbita pepo, a highly diverse plant species that belongs to the Cucurbitaceae family, along with gourds and melons. It’s harvested before full maturity and should be consumed within five to seven days. The skin, seeds and flesh of summer squash can be eaten cooked or raw. , , , Its flowers are also edible and are even considered a favorite food to many in Mexico.

Summer squash is known for its carotenoid content, particularly lutein and zeaxanthin, which can help protect your eyes against oxidative stress. It’s also a good source of dietary fiber, vitamin C, magnesium, potassium, manganese, vitamin B6, riboflavin and folate. Plus, it contains vitamin A and K, thiamin, niacin, copper and phosphorus.

Keep in mind, though, that squash also contains sugar, which can put you at risk of metabolic problems if consumed excessively. Make sure to eat summer squash in moderation.

4 basic types of summer squash

Summer squash varieties come in different shapes and sizes, with “a mild flavor that can range from sweet to nutty,” according to The Kitchn. Although their differences in flavor may be subtle, they may still be distinct enough to affect how your dish tastes when you use the wrong type of summer squash, so it’s important to be able to differentiate between types. Most summer squash available in supermarkets fall under these four basic types: , ,

  • Zucchini One of the most popular types of summer squash, zucchini has striped, speckled or solid yellow or green skin, depending on the cultivar. It has a slightly sweet flavor and a smooth texture. While most zucchinis are cylindrical, some cultivars have a spherical shape.
  • Scallop-type — Also called pattypan squash, this type of summer squash has scalloped edges and comes in various shades of yellow and green. ,
  • Yellow squash — Not to be confused with yellow zucchini, yellow squash is available in straight neck and crook neck varieties, both of which have bulbous bottoms and narrow necks. Their seeds are also larger than other types of summer squash. ,
  • Zephyr — Often recognized for its eye-catching color, zephyr squash is “a hybrid between yellow crook neck, delicata and yellow acorn squash,” according to The Kitchn. The color of its bottom portion ranges from light green to dark green, while its upper portion is pale yellow.

How to cook summer squash

Summer squash is a versatile ingredient that can be added to different dishes, including casseroles, soups, salads and even desserts. Here are some of the ways you can cook it:

  • Sautéing Sautéing summer squash is quick and easy. Here’s how:
  1. Slice the summer squash into thin pieces.
  2. Heat a skillet over medium-high heat, then sauté the squash slices in coconut oil, stirring constantly, until they’re crisp-tender.
  3. Add in seasonings like salt and pepper for extra flavor.
  • Steaming — Steamed summer squash makes for a great side dish. Follow these steps:
  1. Cut the summer squash into thin slices and place them in a colander or steamer basket.
  2. Place the colander or basket over a pot of boiling water.
  3. Cover the pot and leave it to steam until you can pierce the squash with a fork, about seven to 10 minutes.
  • Grilling — If you’re bored with the usual mild flavors of summer squash, grill it to add a smoky taste. Here’s how: , ,
  1. Heat the grill to 400 degrees Fahrenheit.
  2. Cut the summer squash into large chunks and coat each piece with coconut oil.
  3. Once the grill is ready, spread the squash chucks in a single layer on the grill and let them cook for three to five minutes per side.
  • Roasting — Roasted summer squash can be eaten as a side dish for roasted meat or as a delicious main dish. Follow this procedure to roast summer squash properly:
  1. Heat the oven to 375 degrees Fahrenheit.
  2. Toss the cubed squash pieces in a large mixing bowl with coconut oil to coat well. Add in seasonings like salt and pepper, if desired.
  3. Place the pieces of squash on a baking sheet in a single layer. Roast them for 15 minutes.
  4. Turn the pieces over using a spatula and roast until you can easily pierce the squash with a fork, about 30 to 35 minutes.

Try these tasty summer squash recipes

Now that you know the different ways to cook summer squash, put your newfound cooking skills to the test by making any of these nutritious and appetizing recipes:

Summer squash salad

4 cups julienned zucchini
4 cups julienned yellow squash
2 cups sliced radishes
1 cup extra virgin olive oil
1/3 cup organic apple cider vinegar
2 tablespoons Dijon mustard
2 tablespoons snipped fresh parsley
1 1/2 teaspoons Himalayan salt
1 teaspoon dill weed
1/2 teaspoon pepper


  • In a large bowl, toss the zucchini, squash and radishes together.
  • Whisk the remaining ingredients in a separate, smaller bowl, then pour the mixture on the vegetables.
  • Cover and refrigerate for at least two hours.

(Recipe adapted from Taste of Home )

Keto Southern squash casserole

4 tablespoons ghee
6 cups diced yellow squash
1/2 cup diced onion
3 organic free-range eggs
1 cup heavy whipping cream
1 teaspoon Himalayan sea salt
1/2 teaspoon black pepper
1/4 teaspoon ground nutmeg
1/4 teaspoon cayenne pepper
1/4 cup grated Parmesan cheese


  • Heat the oven to 350 degrees Fahrenheit.
  • In a skillet, melt ghee over medium heat until pan is hot.
  • Add in the squash and onion, and sauté until tender.
  • Place the squash mixture evenly in a 9×13-inch glass dish.
  • In a mixing bowl, combine the rest of the ingredients, except the grated Parmesan cheese. Mix well.
  • Pour the mixture over the squash. Top with the grated Parmesan cheese.
  • Bake until the cheese is browned and the casserole is set, about 45 minutes. Time will vary depending on how hot your oven runs.
  • Let set for 10 to 15 minutes.
  • Serve either warm or at room temperature.

(Recipe adapted from The Healing Spoon )

Roasted zucchini and yellow summer squash

6 cups zucchini, cut into large chunks
6 cups yellow squash, cut into large chunks
2 tablespoons coconut oil, plus extra for greasing the pan
1 teaspoon garlic powder
1 teaspoon Himalayan salt
1 teaspoon ground black pepper


  • Heat the oven to 450 degrees Fahrenheit. Grease the roasting pan with coconut oil.
  • Chop the zucchini and yellow squash and put them into a large bowl. Drizzle with coconut oil and mix with a large spoon until all slices are evenly coated.
  • Sprinkle garlic powder, salt and pepper over the squash. Mix again until they’re evenly coated.
  • Pour the squash chunks onto roasting pan and spread it out until it evenly covers the pan. Bake for 15 to 20 minutes, stirring once, until cooked through.

This makes 12 one-cup servings.
(Recipe adapted from Epicurious )

Roasted yellow squash with basil

2 yellow squashes
2 tablespoons extra virgin olive oil
10 basil leaves
1/4 cup Parmesan cheese
1 teaspoon salt
1/4 teaspoon black pepper


  • Prepare the yellow squash and cut lengthwise to form thin slices.
  • Grease the baking sheet with coconut oil. Neatly arrange the squash slices onto the sheet. Drizzle with some coconut oil and season with salt and pepper.
  • Set the oven to 350 degrees Fahrenheit and bake the squash for five to seven minutes. Take the strips out from the oven and flip them.
  • Chop the basil leaves in half and put a half portion on top of each squash. Top with some shredded Parmesan cheese.
  • Place the baking sheet back in the oven and bake for another three to four minutes. Once the cheese has melted, remove it from the oven.

 (Recipe adapted from Ketovale )

How to pick and store summer squash

When buying a summer squash, choose an organically grown squash that’s small to medium in size, with a glossy and vibrantly colored skin. It should also feel firm and heavy for its size. Avoid large summer squash that are dull and tough, as they may have been left on the vine too long. Be sure to handle summer squash carefully, as it bruises easily. You can store summer squash in the fridge for up to five days. , ,

Frequently asked questions (FAQs)

Q: How do you freeze a summer squash?
A: Blanch a cubed summer squash in boiling water for three minutes, then immerse it in ice water. Drain  thoroughly and transfer into a tightly sealed container; be sure to leave 1/2-inch of headspace. Store in the freezer for up to three months.
Q: What does summer squash look like?
A: Most types of summer squash are cylindrical, with yellow or green rinds that are either solid-colored, spotted or striped. However, there are other types of summer squash that have a unique appearance. One example is the pattypan squash.
Q: Are summer squash and zucchini the same thing?
A: Zucchini is a type of summer squash. Other types include yellow squash, scallop-type and zephyr squash.
Q: Is zucchini healthier than yellow squash?
A: Zucchini may be healthier than yellow squash. According to a 2015 study published in the journal LWT — Food Science and Technology, zucchini cultivars have the highest carotenoid content out of 22 different types of summer squash tested. Zucchini also contains higher amounts of magnesium, potassium, vitamin C and folate than yellow squash. ,
Q: Are summer squash good for you?
A: Yes. Summer squash are good sources of the antioxidants lutein and zeaxanthin. They’re also rich in various vitamins and minerals, including vitamin C, magnesium, folate, potassium, manganese and certain B vitamins.
Q: Can you eat summer squash raw?
A: The skin, seeds and flesh of summer squash can be eaten raw.

Disease and Aging are Intimately Related to the Acid / Alkaline Balance (pH)

Acid/Alkaline, the Lymph and PH

There is a new medical perspective emerging in the world today: Disease and aging are intimately related to the acid/alkaline balance (pH) of the fluids in our bodies.

Virtually every degenerative disease from cancer, osteoporosis, heart disease and arthritis, to skin problems, tooth decay and joint pain is associated with excess acidity in the body.

Calcium & mineral absorption is the ultimate alkalizer.

Acid or Alkaline?

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Extremely Sick, Federally-Funded Experiments Are Happening Behind Closed Doors In Secret Laboratories All Over America

Some of the things that are being done in the name of “scientific research” are almost too horrifying to talk about. But it is vitally important that we shine a light on these practices, because most Americans don’t realize what is really going on. 

Normally when we talk about crime, the primary focus is on the drug abuse and violence in the urban areas of our major cities. But the truth is that often the worst crimes are committed by “doctors”, “scientists” and “researchers” wearing white lab coats. 

The experiments that I am about to share with you are incredibly disgusting, and I apologize for this in advance, but the only way that they will stop is if they are fully exposed. And since these experiments are funded by our tax dollars, the nation as a whole will ultimately be held accountable for the great evil that is taking place.

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To the Burmese Shaolin Brotherhood

By Anna Von Reitz

We have discovered the murderers of your brother, WW; they are Chinese, but have no nation. They have announced their intention to kill me by the same means. 

They are deluded by the British and drunk with greed for every passing thing. 

Most especially, they are profiting from the drug trade in opium which they got involved in more than a century ago as a result of the same evil and corrupt British influence in their country. 

Somehow they imagine that I am involved in stopping their free access to US Navy ships and ships belonging to US Navy subcontractors that normally carry their drug products for them and disgorge them all around the Pacific Rim. I am being blamed for the crackdown, even though this is not true, and merely another example of British guile mixed with cowardice. 

The British-controlled US Navy is under surveillance and suspicion because of its role in numerous major crimes including theft of American gold reserves, the assassination of President Kennedy, the attempted theft of $23 trillion dollars-worth of credit owed to the American People, and a great many False Flag events that have been used as an excuse to start wars.

That’s why their drug transport system has slowed down, and it has nothing to do with me or with The United States of America.  The Brits are simply getting sobered up and doing what they do best–blaming the victims of their crimes.

Anyway, I shall leave them to you to deal with, in memory of your brother whose remains are with you and buried in your most holy shrine.  

I also call upon the Fire Dragons of the Seven Orders to put a stop to all the senseless killings being promoted by this handful of evil men. 

How long shall the people of all the Earth be deluded and impoverished and bullied by a handful of despicable con artists? 

Surely, we all know that this “way of life” has to end, and from the wealth of the spirit, a new way must be found. 


See this article and over 1900 others on Anna’s website here:

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The Child-Rape Assembly Line

By Christopher Ketcham | 11 November 2013 VICE — Rabbi Nuchem Rosenberg—who is 63 with a long, graying beard—recently sat down with me to explain what he described as a “child-rape assembly line” among sects […]

5 Sectors of The U.S. Economy That Are In Decline

By Steven Maxwell,

As regular readers of this site are probably well aware, it often feels like we are living in parallel worlds when it comes to media coverage of just about anything. This is extremely evident in the economy.

In a game of numbers, one would think that there would be much more obvious agreement about the conclusions we can draw from economic data. Nothing could be further from the truth, as on one end we are given persistently buoyant optimism from the Wall Street stock-market crowd; and signs of imminent economic end-times on the other extreme side of the spectrum.

However, for anyone who spends even a small amount of time on Main Street, the realities tend to be much more obvious — consumer debt is at an all-time high, bankruptcies are surging, and more than half of Americans are living paycheck to paycheck.

Let’s look at which areas of the U.S. economy have achieved some consensus in the determination that all might not be well. Get your silver, get your gold, get your cryptocurrency, get your term insurance,get your prepping gear and get your critical thinking caps on to at least hedge yourself against these areas of the economy that are experiencing turbulence.


Retail — Speaking of life on Main Street, perhaps this one is the most obvious to each of us. It seems like a “Retail Apocalypse” has been accepted as an apt catch phrase that reflects empty malls and disappearing mom-and-pops.  It even has its own Wikipedia entry. Some pundits have argued that “retail apocalypse” is a misnomer and is instead just a reflection of our modern shift away from brick-and-mortar establishments and over to an online economy. Nevertheless, there is a lot of physical space now left behind. Washington Post recently reported that 75,000 more stores could soon be added to the many thousands of those that already have shuttered — and they are some of the biggest names in retail.

Banking — Even beyond Main Street, the upper echelons of the finance world do not seem to be immune … at least when currency wars, trade wars, political instability and outright corruption become part of the operating expenses.  Just last week it was announced that big banks are having big troubles — HSBC, Deutsche, Societe, and Citi will account for tens of thousands of new layoffs worldwide, including some high-paid executives. Since the world at large doesn’t appear to be stabilizing anytime soon, it is probably safe to surmise that “restructuring” efforts by major banks might not offer their advertised solutions.

Agriculture — This might be the one area that will affect everyone, regardless of where you live or the level of your income bracket. The food supply itself is coming under extreme pressure from a combination of natural and political assaults.  The American farmer, in particular, is suffering under the weight of a trade war with China that CNBC says only “piles on to a devastating year.”

“It’s really, really getting bad out here,” Bob Kuylen, a farmer of 35 years in North Dakota, told CNBC. “There’s no incentive to keep farming, except that I’ve invested everything I have in farming, and it’s hard to walk away.”

Farms are also suffering from historic flooding and heat waves.  This has become the perfect storm to drive up food prices and even threaten the food supply, as many large stores like Kroger’s have begun posting signs like this one:


It’s always a political talking point, and it appears no one has yet found an answer to restoring American supremacy in manufacturing. In fact, things have only gotten worse lately, and most believe it’s yet another result of the trade war. MarketWatch reports that manufacturing is now in a technical recession.

The U.S. factory sector declined in the three months ended in June, the second straight quarterly decline, the Federal Reserve said Tuesday.

But the overall trend in the sector looks a bit more dramatic, regardless of any political messaging:


Another key symbol of Main Street economic health is the restaurant sector.  It highlights how much discretionary income is available, as well as being a solid marker for employment and even policy changes that might have unintended consequences.  The National Restaurant Association released their July report and things aren’t trending well:

Restaurant Performance Index Declined in June

As a result of softer customer traffic and a somewhat dampened outlook for sales growth in the coming months, the National Restaurant Association’s Restaurant Performance Index (RPI) declined in June.  The RPI – a monthly composite index that tracks the health of and outlook for the U.S. restaurant industry – stood at 101.2 in June, down 0.4 percent from a level of 101.6 in May.

One controversial area to keep an eye on is the widespread call for minimum wage increases. There is quite a lot of debate about the impact that a rise in minimum wage will have, especially in the sensitive restaurant sector. Read for yourself what is happening in the early going for New York where the $15 minimum wage has gone into effect, while surrounding areas are still at $11.10.

Compared to the first half of last year when there was an average of about 318,000 restaurant jobs in the city, there were only slightly more than 314,000 restaurant employees during the same period this year, representing a loss of nearly 4,000 food jobs over the last year at a rate of 11 jobs lost on average every day.

Is it true that the living wage ultimately makes it harder to make a living? Decide for yourself: