Summer Squash (Crookneck and Straightneck), Cooked, Boiled, Drained, Without Salt
Summer squash, particularly the varieties of crookneck and straightneck, are a versatile and nutritious vegetable that adds a delightful lightness to any dish. When cooked and drained without added salt, they offer a low-calorie, low-fat option that is rich in essential nutrients. The soft, tender texture of cooked squash makes it a perfect addition to a variety of recipes, from casseroles and soups to side dishes or even stir-fries. The natural flavor of squash is mild, making it a great base for a wide range of seasonings, yet it is nutritious enough to shine on its own.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Energy | 23 kcal |
| Protein | 1.04 g |
| Total Fat | 0.39 g |
| Saturated Fat | 0.064 g |
| Carbohydrates | 3.79 g |
| Dietary Fiber | 1.1 g |
| Sugars | 2.48 g |
| Calcium | 22.0 mg |
| Iron | 0.37 mg |
| Magnesium | 16 mg |
| Phosphorus | 29.0 mg |
| Potassium | 177 mg |
| Sodium | 1.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.065 mcg |
| Manganese | 0.157 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 11.6 mg |
| Thiamin (Vitamin B1) | 0.043 mg |
| Riboflavin (Vitamin B2) | 0.025 mg |
| Niacin (Vitamin B3) | 0.507 mg |
| Vitamin B6 | 0.078 mg |
| Folate (Vitamin B9) | 23.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 56.0 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Summer squash is naturally free from most common allergens such as gluten, dairy, nuts, and soy. However, always check the environment where it is grown and prepared to ensure no cross-contamination has occurred if you have severe allergies.
Dietary Preferences
This vegetable is suitable for a wide range of dietary preferences, including:
- Vegan
- Vegetarian
- Gluten-Free
- Low-Carb
- Low-Calorie
- Paleo-Friendly
- Whole30
Due to its nutrient density and low energy content, cooked summer squash is an excellent choice for those following calorie-conscious or plant-based diets.
Health Benefits
- Low Calorie, High Nutrients: At only 23 kcal per serving, summer squash is an excellent choice for those looking to manage their weight while still enjoying delicious, nutrient-rich foods.
- Rich in Vitamin C: A serving provides 11.6 mg of Vitamin C, supporting immune health, skin health, and overall vitality.
- Supports Digestive Health: With 1.1 g of dietary fiber, summer squash can help support healthy digestion, promoting regularity and gut health.
- Good Source of Potassium: The potassium content (177 mg) helps maintain healthy blood pressure levels, supports muscle function, and contributes to proper heart health.
- Antioxidant Properties: Vitamins A and C found in summer squash offer antioxidant benefits, which help protect cells from oxidative stress and inflammation.
- Bone Health Support: With a moderate amount of calcium (22 mg) and magnesium (16 mg), this squash can contribute to maintaining healthy bones and teeth.
Cooking Tips & Advice
Summer squash is a versatile vegetable that can be prepared in many different ways. After boiling and draining, it can be mashed, pureed, or sliced and served as a side dish. To enhance the flavor, consider adding fresh herbs such as basil, oregano, or thyme, or season with a dash of black pepper and a squeeze of lemon for a refreshing taste.
If youβre looking to add more texture to the dish, roasted summer squash is a fantastic option. Slice the squash into rounds, toss with olive oil and your favorite seasonings, and roast at 400Β°F for 20-25 minutes until golden brown.
For a creamy option, blend boiled and drained squash with garlic, a splash of olive oil, and some grated Parmesan for a smooth, savory vegetable puree. You can also use it in soups or stews for added flavor and nutrients.
Conclusion
Boiled and drained summer squash, particularly the crookneck and straightneck varieties, is a nutritious, low-calorie addition to any meal. With its mild flavor and impressive nutrient profile, including a healthy dose of fiber, Vitamin C, and potassium, itβs a perfect vegetable for various dietary needs. Whether you’re looking to enjoy it as a side dish or incorporate it into more elaborate meals, summer squash is sure to add both flavor and nourishment to your culinary repertoire.
