A relative of watermelon, cucumbers and winter squashes, summer squash contains a unique combination of antioxidants making it one of the best vegetable you can eat throughout the summer and year round. The antioxidant combination, including lutein, zeaxanthan, and caroteniods contained within this vegetable helps regulate blood sugar and prevent cataracts, macular retinal degeneration, BHP (benign protastic hyperplasia), and cancer. Studies show that zucchini squash retains its antioxidant properties best when steamed. The seeds of this vegetable may have anti-microbial and anti-inflammatory properties when used as a medicinal extract rather than eaten as food.

Originally, courgette, as it’s known in Europe or Italian marrow and summer squash as it is known colloquially, was cultivated by Mexicans over 10,000 years ago. Native Americans cultivated the squash as one of the “Three Sisters” along with maize and beans. The skin of this fruit, that we know as a vegetable, is yellow, green and sometimes even speckled. In North America we are most familiar with the yellow squashes, crooked neck squashes, straight necked squashes, green squashes, zucchini and the round, flat scallop squash called patty-pan squash.

Growing

Summer squash is a great vegetable for the beginning gardener. Plant seeds in fertile soil after there is no threat of frost in rows or hills; spacing is dependent on the variety. Water every two to three days until seeds germinate. Squash grows mostly anywhere there is lots of sun, fertile soil and water. Squash is grown in China, Russia and Mexico. Summer squash, especially bush varieties can be grown in 10-gallon containers. Radishes are a great companion to plant with the summer squash as it keeps many pest away. Be sure not to harvest companion radishes. Just leave them to do their work protecting your golden orbs.

Selection/Harvest

When shopping for squash look for smooth, shiny, skin that has no blemishes. Choose medium to small squashes. They tend to have the most flavor and be the most tender. If you are growing your own, harvest your squash as soon as they are large enough to eat. Pick in the morning to retain most of their nutrients. Also check to make sure the squash is firm, heavy and crisp.

Preparation

When cooking with squash, wash it thoroughly to remove all dirt and debris. Next, remove both ends, then slice it the way you’d like. Squash can be battered and fried, boiled, baked, steamed, broiled or grilled or added to casseroles. If you are harvesting your own squash, note that squash flowers are edible and can be eaten battered and fried, in frittatas, or added to soups.

Storage

Squash can be stored in the refrigerator for 4-5 days unwashed in a plastic bag or vegetable crisper. You can also wash and cut your squash into cubes or slices and refrigerate for up to five days. If you would like to store your squash, steam it for 4-5 minutes then freeze for up to 10 months. Surprisingly, the squash retains many of its antioxidant and nutritive properties during this time.

Recipes

http://www.locallygrownnews.com/stories/RECIPE-Risotto-Stuffed-Squash-Blossoms,28821

http://www.locallygrownnews.com/stories/RECIPE-Summertime-is-a-Squash-Bonanza,28015

http://www.locallygrownnews.com/stories/RECIPE-ZucchiniSquash-Casserole,26661

http://www.locallygrownnews.com/stories/RECIPE-Vegetarian-Thanksgiving-Meal,27178

http://www.food.com/recipe/date-nut-zucchini-spice-bread-383247

http://www.health.com/health/gallery/0,,20509747_3,00.html