Squashes are native to the Americas — North, Central and South. Native Americans used squashes in all parts of their lives and culture. They are a part of the “Three Sisters trinity” — beans, squash and corn. They are planted together so each plant can support and nourish each other. The strength of the corn stalk supports the beans as they twine, and the shade of the squash vines trap moisture. The complementary amino acids of the three form complete proteins in addition to complex carbohydrates and a variety of vitamins and minerals, especially from the squash.
Yellow squash can be either crookneck or straight neck. It is a summer squash along with zucchini, mirliton or chayote, patty pan and zephyr. Summer squashes are harvested before fully maturing, giving them tender skin. The pigment of the yellow squash skin contains several kinds of carotenoid phytonutrients that add to the nutrient value of the vitamins, minerals and dietary fiber of yellow squash.
Peak Time: May–September
Average Price: $1.59 per pound
Tips for Selection and Storage: Look for squash with a bright yellow color. Don’t choose squash that looks soft, wet, wrinkled or is turning brown. Store whole squash dry and in a container in the vegetable section of the refrigerator. Be sure it has some air circulation. They should last there for about two weeks. You can freeze fresh squash sliced and blanched first and sealed in freezer bags.
Tips for Preparation: Wash the squash and pat dry. You can cut lengthwise into slices or crosswise into rounds. You can dice or chop depending on the recipe. Yellow squash can be incorporated into many dishes stir fried, roasted, fried, grilled, raw or spiralized. For grilling, thick lengthwise slices do well. Lengthwise also works well for frying and roasting. Yellow squash can be substituted into zucchini recipes and vice versa. They also go well together. You can add raw squash like yellow and zucchini into salads diced, sliced, ribboned or shredded. Yellow squash also may be added to baked goods like zucchini. These go very well with flavorings like lemon, chocolate, cinnamon, nutmeg and all kinds of fruit! You can also add yellow squash to soups, to other grilled vegetables for sandwiches, quesadillas, pasta, and, or course, the classic southern yellow squash casserole.
Nutritional Highlights: Yellow squash is high in phytonutrients beta carotene (Vitamin A) and lutein, vitamins B6, riboflavin, C, and folate, magnesium, manganese, phosphorus, potassium and dietary fiber.
Click here for a recipe for southern yellow squash casserole.
