Summer Squash

by Chef Justin Timineri
Florida's Culinary Ambassador

Squash any notion you have that summer squash is only a warm-weather treat. Thanks to Florida’s subtropical climate and the hard work of Florida farmers, you can enjoy fresh zucchini and yellow squash almost every month of the year. Harvest starts in September and continues well into June. No matter the temperature outside, these versatile vegetables are always welcome at the table. They’re as tasty in winter stews as they are in summer salads.

Summer squash has such a mild, agreeable flavor that it pleases even the pickiest eaters. It is often described as “nutty” or “buttery,” and the texture is tender and satisfying. What’s really enticing about squash is that it looks as great as it tastes. Swan-necked or straight-necked, with a bright lemony color, yellow squash has got to be one of the world’s most beautiful vegetables. Zucchini is no slouch either. It’s slim and cylindrical, and its glossy green skin is often flecked with gold. Both zucchini and yellow squash are harvested before they are fully mature. If allowed to get too big, they become tough and bitter tasting, so they are usually picked when they are less than 8 inches long. Young squash are tender and sweet, with thin, edible rinds and small, soft seeds.

When shopping, choose squash that are small and heavy for their size. Lightweight squash are often cottony and dry. The skin should be firm and shiny and free of nicks, bruises and soft spots. Because the skin is delicate, handle purchases with care. The shelf life of summer squash is pretty brief. Stored in a plastic bag in the refrigerator, it lasts for just two to three days.

Like cucumbers and watermelon, squash is more than 90 percent water. The high water content means it is very diet-friendly. Raw zucchini contains only 20 calories per cup, while a cup of raw yellow squash has just 18 calories. For such a watery vegetable, squash is surprisingly nutritious. It’s a good source of vitamins A and C, niacin, and potassium.

BAKED STUFFED SQUASH BOATS

4 Florida yellow squash
1 medium yellow onion, diced
3 garlic cloves, minced
1 tablespoon dried Italian seasoning, or 3 tablespoon fresh herbs (basil, oregano)
Kosher salt & fresh ground pepper, to taste
Olive oil
2 cups Japanese-style panko breadcrumbs
½ cup parmesan cheese, grated
1 egg

Pre-heat oven to 400 degrees. Cut yellow squash in half lengthwise. With a spoon, scrape flesh and seeds of squash into a large bowl, making boats. Sauté onion and garlic over medium heat with a dash of olive oil. Add the squash that was removed from the boats and season with kosher salt and pepper. Cook until almost soft (around 7 minutes). When squash is almost soft, remove from heat and mix in bowl with 1 egg, breadcrumbs, herbs and parmesan cheese. Scoop stuffing mixture into boats and fill evenly. Sprinkle the top of the stuffed boats with extra parmesan cheese. Cook in pre-heated oven (400 degrees) until boats are crisp tender and golden brown on top (around 10 minutes). Serve squash boats as a side dish with your favorite meal.

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