Peruse this page curated by Veg Out to learn about our produce, how to prepare it, and other matters related to food, nutrition, agriculture, and the environment...
Focus Food
What are summer squashes? These veggies are actually gourds that belong to the same family as cucumbers and melons—some of the most popular at our farm are zucchini (green—seen above and golden), yellow summer squash, and patty pan. Most varieties have a creamy white flesh on the inside protected by an outside rind or soft shell. Summer squashes are ~95% water, making all varieties low in calories, sodium and fat as well as refreshing in the summer heat. When eaten with the skin they are a good source of vitamin C, with ~35% of the daily value. These veggies can be eaten raw or cooked, including the flesh, skin and seeds. One serving = one cup. Additional nutrients found in summer squash and their contributions to optimal health are: beta-carotene (free radical reduction), potassium (cellular function and blood pressure control), and folate (red blood cell formation and cell growth).
Featured Recipe
Selection: Look for squash that is firm and tender. Tender squash has glossy skin (rather than dull) and is neither hard nor tough. Remember to choose squash that are not bruised. As well, avoid squash that is stale, has dull skin, is discolored or is pitted. Storage: Place in a plastic bag and store in the crisper of the refrigerator. Summer squash should keep for up to one week. Preparation: Always remember to wash the squash and trim the ends. It does not need to be peeled to eat it. In fact, often the skin is a colorful contrast or complement to your plate. Squash can be sautéed in zoodles, slices, or chunks using a little canola or olive oil, making sure to toss often to prevent the squash from browning. Usual cooking time for sautéed squash ~5 to 6 minutes (quick and easy). Steaming is another alternative for squash slices or chunks, though the cooking time increases to 10 to 12 minutes. Stir-frying is another way to prepare this veggies. Its mild flavor is best preserved by stir-frying alone or with other less intensely flavored vegetables. Cooking time for stir-fry: 4 to 5 minutes. Summer squash is easy to roast too: sliced in half moons, seasoned to taste at 400 degrees for ~10 to 12 minutes. If you have extra and need to freeze, grate or slice it and place in a freezer safe container or bag and save for later. When thawed it will work well in breads (zucchini) and quiches.
Food for Thought
At Nourse Farm we want folks to have a healthy relationship with food so we offer these resources where agriculture, nutrition, food preparation and people come together. Since we all eat food, let's become more connected with our food system together. Visit us on the farm or at Veg Out, our very own plant-based food trailer, because food matters when we are able to make smart choices for healthy bodies and a healthy planet. With CSA member support and the partnership with Framingham State Dietetic Interns, we put together a collection of recipes, including the nutritional analyses a Nourse Farm cookbook. It can be downloaded here. If you use one of our recipes, lettuce know what you think. For our younger audience who visit Veg Out, be sure to ketchup on your reading at the Book Nook with a variety of fun titles featuring food, farms, and fun. And if you’re interested in our inaugural food and farm education series for youth this summer, please visit our registration page with the Westborough Recreation Department. Click on this link.
For more offers, check out other food facts and recipes!