Summer Squash (Crookneck and Straightneck), Cooked, Blended, Dried with Salt
Summer squash, specifically crookneck and straightneck varieties, is a nutritious and versatile vegetable that offers a mild, slightly sweet flavor with a tender texture when cooked. Often found in a variety of dishes, this squash is a wonderful addition to meals that require a light, healthy vegetable component. When prepared as a dried blend with salt, summer squash retains much of its nutritional value, providing a range of essential vitamins and minerals to enhance the health benefits of your meals.
Nutritional Information (Per 100g Serving)
| Nutrient | Amount |
|---|---|
| Energy | 19.0 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 | 16.0 mg |
| Phosphorus | 29.0 mg |
| Potassium | 177.0 mg |
| Sodium | 237.0 mg |
| Zinc | 0.22 mg |
| Copper | 0.065 mcg |
| Manganese | 0.157 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 11.6 mg |
| Thiamine (B1) | 0.043 mg |
| Riboflavin (B2) | 0.025 mg |
| Niacin (B3) | 0.507 mg |
| Vitamin B6 | 0.078 mg |
| Folate | 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 of common allergens such as gluten, dairy, nuts, and eggs. However, when prepared in recipes that involve other ingredients, it’s important to check for possible allergens introduced through those components.
Dietary Preferences
- Vegan: Summer squash is a plant-based food and suitable for vegan diets.
- Gluten-Free: It is naturally gluten-free, making it safe for individuals with celiac disease or gluten sensitivity.
- Low-Fat: With a very low fat content, summer squash fits into low-fat dietary preferences.
- Low-Calorie: Ideal for calorie-conscious eaters, as it provides only 19 kcal per 100g serving.
- Diabetic-Friendly: Its low sugar and carbohydrate content make it suitable for those managing blood sugar levels.
- Kosher: Summer squash is inherently kosher, depending on preparation methods.
Preparation Tips and Culinary Uses
Summer squash is highly versatile in the kitchen, easily incorporated into a wide range of dishes. Whether sautéed, grilled, or blended into soups, this vegetable enhances both flavor and texture. When dried and salted, it can be used as a snack, added to salads, or incorporated into casseroles and stir-fries. Its mild taste allows it to pair well with both savory and sweet flavors, making it a flexible ingredient in many recipes.
- Cooking Tip: When preparing cooked summer squash, it’s best to avoid overcooking to preserve its delicate texture and nutritional value.
- Flavor Pairings: Summer squash complements herbs like basil, oregano, thyme, and dill, as well as spices such as garlic, cumin, and paprika.
Conclusion
Summer squash (crookneck and straightneck varieties) is a nutritious, low-calorie vegetable that provides an impressive range of vitamins and minerals, including vitamin A, vitamin C, magnesium, and potassium. Its mild flavor, ease of preparation, and flexibility in various recipes make it a fantastic addition to a wide variety of meals. Whether as a side dish or incorporated into stews, soups, and casseroles, summer squash is an excellent choice for anyone looking to boost their nutrient intake without adding extra calories.
