It’s time for summer squash and you can find many varieties at the local Farmer’s Market. Squash and zucchini have a taste and texture that can be adapted to many different types of recipes, from traditional Southern, to Italian or Greek style. No matter the way you like to eat and prepare your squash, this spring and summer veggie packs a load of health benefits.  

 Squash is low in calories, only about 36 calories in a cup, and yellow squash is said to be a brilliant source for Vitamin C, A and magnesium, great for eye health too. Research shows squash provides antioxidants that aid in the prevention of cancer as well as promoting heart and colon health.  

 Try these heart healthy recipes!!  

Marinated Summer Vegetable Salad 

1 ½ c. thinly sliced zucchini {about 1 medium squash}

1 c. thinly sliced yellow summer squash {about 1 small squash} 

1 c. cauliflower florets 

1 c. broccoli florets 

1 c. sliced fresh mushrooms 

1 c. thinly sliced carrots {optional}

3/4 c. fresh lemon juice {about 4 lemons} 

3/4 c. canola oil or vegetable oil 

3 T. granulated sugar 

1 T. kosher or sea salt 

1 tsp. dried oregano 

1/2 tsp. pepper 

1/2 c. thinly sliced radishes 

 In a large shallow dish or bowl, combine zucchini, yellow squash, cauliflower, broccoli, and mushrooms. Be sure once you add the marinade that all vegetables are covered.

In a separate small bowl, combine lemon juice, oil, sugar, salt, oregano, and pepper. Whisk together until well mixed. Pour over vegetables and toss gently to coat. 

Cover and refrigerate at least 8 hours or overnight, stirring occasionally. 

Just before serving, stir in sliced radishes. 

Salt and Vinegar Zucchini or Yellow Squash Chips 

1 (7-oz.) zucchini or yellow squash, cut into 1/8-in.-thick slices (about 48 slices)

1 tablespoon malt vinegar

1 1/2 teaspoons olive oil

1/8 teaspoon sea salt

Preheat oven to 200°F.

 Combine zucchini, vinegar, and oil in a medium bowl, tossing to coat well. Let stand 10 minutes.

Place zucchini slices in a single layer on 2 baking sheets lined with parchment paper; sprinkle evenly with salt. Bake at 200°F for 2 to 2 1/2 hours or until chips are dried, crisp, and lightly golden, flipping chips halfway through baking. Remove from oven; cool completely.

Serves 2, each serving contains; Calories 57, Fat 4g, Protein 2g, Carbohydrate 5g, 

Fiber 1g, Cholesterol 0mg, Sodium 158mg.

Baked Parmesan Yellow Squash Chips 

(These are fabulous!)

2 medium-sized yellow summer squash

Garlic salt & freshly ground black pepper

1/2 cup freshly grated Parmesan cheese

 Place an oven rack in the center position of the oven. Preheat the oven to 425°F. Line a baking sheet with foil (lightly misted with nonstick cooking spray) OR parchment paper.

 Wash and dry the squash, and then cut each one into 1/4-inch thick slices. Arrange the squash rounds on the prepared pan, with little to no space between them. Lightly sprinkle the squash with garlic salt and freshly ground black pepper. Use a small spoon to spread a thin layer of Parmesan cheese on each slice of squash.

 Bake for 15 to 20 minutes, or until the Parmesan melts and turns a light golden brown. (Watch these closely the first time you make them and pull them out of the oven early if the Parmesan is golden before 15 minutes. Alternatively, you may broil them for a minute or two at the end of the cooking time to speed up the browning.) Serve immediately.

 Serves 2-4, each serving contains; Calories 139, Fat 7g, Protein 11g, Carbohydrate 7g, 

Fiber 2g, Cholesterol 22mg, Sodium 368mg.

Summer Squash and Bell Pepper Bake 

2 tablespoons olive oil, divided

1 cup thinly vertically sliced onion

1 cup sliced orange bell pepper

1 large garlic clove, minced

1/4 cup dry white wine

3/8 teaspoon kosher salt

3/8 teaspoon black pepper

1 1/2 cups thinly sliced zucchini

1 1/2 cups thinly sliced yellow squash

2 1/2 ounces whole-wheat bread

1 tablespoon chopped fresh oregano

1 ounce Parmesan cheese, grated (about 1/4 cup)

1 teaspoon sherry vinegar

Preheat oven to 450°.

 Heat a skillet over medium-high heat. Add 1 tablespoon oil; swirl to coat. Add onion, bell pepper, and garlic to pan; sauté 4 minutes. Add wine, salt, and black pepper; cook 1 minute. Spread onion mixture in bottom of a shallow 2-quart broiler-proof baking dish. Arrange zucchini and squash slices in a single layer over onion mixture.

 Place bread in a mini food processor; pulse until coarsely ground. Combine remaining 1 tablespoon oil, breadcrumbs, oregano, and cheese in a bowl; sprinkle over squash mixture. Bake at 450° for 8 minutes. Preheat broiler to high (do not remove dish from oven). Broil 2 minutes or until browned. Drizzle with vinegar.

Serves 6, each serving contains; Calories 123, Fat 7g, Protein 5g, Carbohydrate 10g,

Fiber 2g, Cholesterol 4mg, Sodium 247mg. 

Spicy Zucchini Salad

2 (6-inch) whole-wheat pita rounds, split

1/4 cup olive oil, divided

1/2 teaspoon kosher salt, divided

1/2 teaspoon black pepper, divided

1 medium zucchini

1 1/2 tablespoons finely chopped chipotle chiles in adobo sauce, divided

1 tablespoon fresh lime juice

4 cups chopped Bibb lettuce

1 (14.5-oz.) can unsalted chickpeas, drained and rinsed

1 cup chopped tomatoes

1/4 cup sour cream

1/4 cup unsalted roasted pepitas (shelled pumpkin seeds)

2 tablespoons chopped scallions

Preheat oven to 400°F. Brush uncut sides of pita rounds with 1 tablespoon oil, and sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Place directly on oven rack, and bake at 400°F until crispy, 5 to 6 minutes. Cool slightly, about 5 minutes. Slice pitas into thin triangles. Set aside.

Using a vegetable peeler, peel thin strips from zucchini to measure about 1 cup. (Reserve remaining zucchini for another use.) Toss together zucchini strips and 1 1/2 teaspoons chipotle chiles; let stand at room temperature 10 minutes.

 Whisk together lime juice and remaining 1 tablespoon chipotle chiles in a small bowl. Gradually whisk in remaining 3 tablespoons oil. Toss together lettuce, chickpeas, tomatoes, and dressing. Season with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Divide among 4 bowls. Top with zucchini strip mixture, pita triangles, sour cream, pumpkin seeds, and scallions.

Serves 4, each serving contains; Calories 391, Fat 21g, Protein 12g, Carbohydrate 41g, 

Fiber 8g, Sodium 457mg.