Rae Udy

RECIPES: Roasted Summer Squash, Ratatouille, Stir Fried Succhini

By Rae Udy

Summer squash has many nutritious qualities but also carries a couple of health warnings.
Summer squash is a member of the gourd family of melons and cucumbers. Zucchini, Yellow Crookneck and Patty Pan are the most common varieties. They each have a different shape, color and flavor but share many nutritional characteristics.
Summer squash contain very few calories, about 30 per cup, and they are an excellent source of manganese and vitamin C. Just one cup of summer squash provides 17 percent of your daily requirement of vitamin C and 19 percent for manganese. These nutritious vegetables are also a very good source of vitamin A, fiber and magnesium by providing 10 percent of your daily requirement for each.
There are health concerns regarding summer squash. They are among a small number of foods containing a measurable amount of oxalates. Oxalates are hard lumps of salt crystals formed when oxalic acid combines with calcium, iron, sodium, magnesium, or potassium. Oxalate acid is a toxic organic acid naturally found inside certain plants. Oxalate Acid binds with nutrients to form oxalates.
When oxalates become too concentrated in body fluids they can crystallize. People with existing or untreated kidney or gallbladder problems may want to avoid eating summer squash for this reason. Oxalates in summer squash may also interfere with the absorption of calcium in the body. Calcium supplements should be taken two to three hours before or after eating summer squash.
Select summer squash with a bright color and a firm texture. Unlike its cousin winter squash, summer squash cannot be stored for long periods of time. Keep fresh in plastic bag for about five days and wash just before using to prevent vegetables from getting soggy. The thin, tender skins do not need peeling and add beautiful color to the diet.
Roasted Summer Squash, Ratatouille and Stir Fried Zucchini take advantage of fresh summer vegetables and are very simple to make.
www.whfoods.com
www.answers.com for definition of Oxalates

ROASTED SUMMER SQUASH
3 medium zucchini squash
3 medium yellow crookneck squash
3 patty pan squash
1 large red sweet pepper, seeded and sliced into rings
1 large white onion, peeled and sliced into thick slices
1 Tablespoon olive oil
Wash fresh squash and dry. Slice each in half lengthwise and place on lightly oiled or sprayed cookie sheets with cut side up. Arrange red pepper and onion slices on cookie sheet with squash. Brush vegetables with olive oil. Bake in a preheated 375 degree oven for fifteen to twenty minutes or until zucchini is fork-tender. Remove from oven and serve hot to six.

RATATOUILLE
3 small yellow crookneck squash
1 small white onion, peeled and cut into thin rings
1 medium green pepper, seeded and cut into thin slices
1 small eggplant, sliced into one-half inch cubes
1 Tablespoon olive oil
3 medium Roma tomatoes, cored and chopped
1 eight-ounce can unsalted tomato sauce
Heat oil in a large skillet and saute squash, onion, green pepper and eggplant for two minutes. Add chopped tomatoes and tomato sauce and stir. Cook on low heat while simmering until thick and vegetables are soft. Serve over hot pasta or rice for a low calorie main dish for six.

STIR FRIED ZUCCHINI
1 Tablespoon peanut oil
6 five inch zucchini squash, sliced ¼ (one-quarter) inch thick
1 clove garlic, minced
¼ (one-quarter) cup chopped onion
¼ (one-quarter) cup raw sesame seeds
2 Tablespoons soy sauce
Salt and pepper to taste
Heat oil in wok or large skillet until it sizzles. Add zucchini slices, onion and garlic. Sprinkle with sesame seeds. Cook and stir over medium-high heat until zucchini is crisp tender and sesame seeds are golden brown. Add soy sauce and salt and pepper, if desired. Serves six as side dish or four as main dish served over hot rice.
Spider Lily’s in late summer bloom.