Squashing summer

The last weeks of summer bring an abundance of garden favorites, including squash. The most common summer squash are crooknecks, yellow squash, and zucchini. From breads to "noodles," squash can be versatile and add color to mealtime.

The quantity of produce this time of year may make it easier to optimize health by eating the recommended amount of fruits (2 cups) and vegetables (2 1/2 cups) daily. When purchasing or picking the perfect squash, look for a brightly colored skin that is intact and neither tough or dull. Saute, grill, steam or serve raw with your favorite dips.

The nutritional value of squash varies on size and maturity and depending upon color, is close to the pumpkin. Along with a low caloric count, a serving size (1/2 to 1 cup) of squash offers an array of nutritional benefits. Squash is a good source of vitamin A, C, B6, folate, magnesium, potassium and fiber. Squash is also low or void of fat, cholesterol, and sodium. There is a lot of nutrition packed into this garden favorite.

The bounty of squash in the garden may be overwhelming. Try shredding or slicing young tender squash and storing in freezer bags for adding nutrients to soups, stews, omelets, breads and muffins. You can also add squash to marinara sauce and serve in lasagna, spaghetti or ratatouille.

Try adding this summertime salad to your next outdoor meal with friends and family.

Marinated Zucchini and Yellow Squash Salad

Prep Time: 15 minutes

Yield: 4 servings (serving size: 1 1/4 cup salad, 1 tablespoon basil oil)

Ingredients

1/2 cup cider vinegar

4 teaspoons sugar

1/2 teaspoon salt, divided

3 zucchini (approx. 1 1/2 pounds)

2 yellow squash (approx. 3/4 pounds)

1 garlic clove, peeled

1/2 cup packed fresh basil leaves

1 tablespoon extra-virgin olive oil

3 ounces part-skim mozzarella cheese, cut into 1/4 inch cubes (or cheese of choice) (optional)

Preparation

1. Combine vinegar, sugar, and 1/4 teaspoon salt until sugar dissolves. Trim ends of zucchini and squash; cut into thin ribbons with peeler of choice. Add to vinegar mixture. Cover and chill at least two hours to overnight.

2. Bring a small pan of water to a boil; add garlic. Remove with a slotted spoon after one minute. Rinse under cold water; set aside. Add basil to boiling water; immediately remove and rinse under cold water. Reserve 1 tablespoon of cooking liquid. Transfer garlic and basil to a food processor, and add lemon juice, olive oil, reserved water, and the remaining 1/4 teaspoon salt. Process until smooth.

3. Drain squash, and divide among four plates. Top with cubed mozzarella, and drizzle with basil oil

Recipe reference: http://www.health.com/health/recipe/0,,10000001879897,00.html

Meghan Robinson is a University of Idaho dietetics student.