Cooking Squash

Cooking Squash

Cooking squash for a low fat recipe with a delicious low calorie vegetable ingredients.

For low fat cooking there are few ingredients that make better choices than vegetables. Tomatoes, cucumbers, baby greens, beans, potatoes, onions and squash are readily available at farmer's markets and grocery stores. As an added bonus you can use these produce selections to make meals that are also full of flavor and low in calories.

Squash is one of the easiest garden vegetables to grow at home and if you have a small garden space or a large container you can harvest dozens of these vitamin rich veggies during a single growing season. You can even cook the tender blossoms from these plants for a delicate and delicious mealtime treat.

Low Fat Ingredients:

The process of cooking squash can be accomplished in a number of different ways. You can bake, grill, roast, stew, sauté or fry these veggies. There are many recipes for soups, salads, breads and casseroles that use vegetables such as zucchini or other varieties of squash.

Few veggies are as productive and edible as those belonging to the Cucurbitaceae family. You can actually eat the skin, seeds and interior flesh of these vegetables.

Zucchini and its relatives are foods that can help with urinary problems and benign prostatic hypertrophy. There are even phytonutrients in squash that have shown the ability to combat certain types of cancers.

These low fat, low calorie garden ‘goodies' are also able to support a healthier digestive system. These nutritionally rich veggies even contain Vitamin A, Vitamin C, magnesium, folate, fiber, riboflavin and manganese. Adding more squash to your family meals could help improve your cholesterol numbers and also prevent blockages from forming in your arteries.

One of the good things about working with vegetables is that they are so versatile. This allows you to use your own creativity and imagination to take a basic recipe to a new level.

One of the favorite methods for cooking squash is to use a sauté pan.

Here is a simple recipe that can be used with a variety of tender, fresh vegetables.

Low Fat Ingredients:

6 small to medium sized summer squash

1 teaspoon of blended Italian herbs

2 teaspoons Extra Virgin Olive Oil

3 chopped green onions

½ teaspoon of celery salt

½ teaspoon of ground pepper

1 clove of fresh garlic, crushed

Chopped parsley (optional)


Use a vegetable peeler or paring knife to remove the outer covering.

Pare the vegetable to create strips that are long and thin. (Some people prefer to omit the seeds.)

Heat the olive oil in a sauté pan over medium heat.

Add the garlic and cook for about 2-4 minutes.

Do not let the garlic burn.

Now you can add the vegetable strips to the pan.

Adjust heat to high or medium-high.

Add the celery salt and ground pepper, and cook for 4-6 minutes while stirring the ingredients constantly.

Remove from the stove top and add the Italian herb blend and chopped green onions to the pan. Cover the pan with a top and allow the vegetable mixture to rest for 2-3 minutes.

**Top with some chopped parsley before serving.


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