It's Zucchini Season!
Many people have bumper crops of summer squash, such as zucchini, crookneck and straight-neck types. One-half cup of summer squash has just 10 calories. Summer squash has vitamins C and A, potassium and other vitamins and minerals. These are some ways to use zucchini on your menu.
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Grill it.
- Rinse, then slice zucchini into ½-inch-thick pieces.
- Place in a bowl, then add a small amount of canola oil or olive oil. Mix.
- Sprinkle with your favorite seasonings, such as garlic powder, pepper or Italian seasoning.
- Grill zucchini over medium-low heat for three to four minutes per side.
- Use a perforated grilling pan (so the zucchini doesn’t fall through the grate).
- Alternate method: Slice zucchini lengthwise, brush with oil and cook over the grates.
Make noodles.
- Rinse but do not peel two small zucchini.
- Make zucchini noodles by slicing into thin strips with a knife or vegetable peeler. Discard seeds.
- Heat oil in a skillet. Use 1 tablespoon oil for 2 cups of zucchini noodles.
- Saute for one minute.
- Add ¼ cup of water and cook for about five minutes.
- Note: Special equipment such as a “vegetable spiralizer” is available. A vegetable spiralizer allows you to make noodles out of zucchini.
Use it in baking.
- Use grated zucchini in baked goods, such as bread and muffins.
Extend foods.
- Add grated zucchini to meat loaf or meatballs to keep the recipe moist. Use about 1 cup of grated zucchini per pound of ground meat.
Eat the squash blossoms.
- Zucchini blossoms can be added to soup, salads, quesadillas and many other foods. If you eat the blossoms, they won’t form more zucchini!
Preserve it.
- Freeze zucchini by slicing or grating; blanch in boiling water for one minute if grated or three minutes if sliced; allow to dry, then package in freezer containers.
- Label with contents and date.
- See www.ag.ndsu.edu/food for more information.
Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service
