Summer Squash (Crookneck & Straightneck), Frozen, Unprepared
A healthy and versatile vegetable, frozen summer squash, whether crookneck or straightneck, offers a convenient option for adding wholesome nutrition to a variety of dishes without the need for preparation. This variety of squash is ideal for stir-fries, casseroles, or soups, delivering a light, mild flavor and a host of essential nutrients.
Nutritional Information
Per 100g (Approx. 3.5 oz):
| Nutrient | Amount |
|---|---|
| Energy | 20.0 kcal |
| Protein | 0.83 g |
| Total Fat | 0.14 g |
| Saturated Fat | 0.029 g |
| Carbohydrates | 4.8 g |
| Dietary Fiber | 1.2 g |
| Sugars | 0.0 g |
| Calcium | 18.0 mg |
| Iron | 0.48 mg |
| Magnesium | 23.0 mg |
| Phosphorus | 35.0 mg |
| Potassium | 209.0 mg |
| Sodium | 5.0 mg |
| Zinc | 0.37 mg |
| Copper | 0.085 mcg |
| Manganese | 0.162 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 6.4 mg |
| Thiamin (B1) | 0.04 mg |
| Riboflavin (B2) | 0.048 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.088 mg |
| Folate | 12.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 14.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Summer squash is naturally free from the most common allergens such as gluten, dairy, and nuts, making it a suitable option for a variety of dietary preferences. However, it is always advisable to check packaging for cross-contamination warnings, especially in facilities that process multiple allergens.
Dietary Preferences
- Vegan: Summer squash is plant-based and suitable for vegan diets.
- Vegetarian: A great choice for vegetarians.
- Low Fat: With just 0.14 g of fat per 100g, it is a low-fat vegetable option.
- Gluten-Free: Naturally gluten-free, making it a great choice for those with gluten sensitivity or celiac disease.
- Low Calorie: With only 20 kcal per 100g, it is an excellent addition to low-calorie diets.
- Low Sodium: With just 5 mg of sodium per 100g, it is suitable for low-sodium diets.
- High in Fiber: With 1.2 g of dietary fiber, it helps promote digestive health.
Usage & Cooking Tips
Frozen summer squash is incredibly versatile and easy to cook. Here are a few ideas:
- Stir-Fried: Simply sauté with olive oil and your favorite seasonings for a quick and flavorful side dish.
- Soup & Stews: Add to soups or stews for added texture and nutrients.
- Casseroles: Incorporate into casseroles, where its mild flavor and soft texture will blend seamlessly with other ingredients.
- Baked: Roast or bake in the oven with garlic and herbs for a simple, healthy side.
Conclusion
Frozen summer squash (crookneck or straightneck) is a nutritious and low-maintenance ingredient perfect for adding fiber, vitamins, and minerals to a wide range of dishes. Its naturally low calorie, fat, and sodium content make it a great choice for anyone looking to maintain a healthy diet. Whether you’re following a vegan, vegetarian, or gluten-free lifestyle, or just looking for a wholesome vegetable option, this frozen squash is a convenient and healthy addition to your meals.
