Squash thrive in two seasons: summer and winter. Unlike winter squash, which you can harvest and store for many months, summer squash are fruits eaten when they are still immature. Some summer squash that you know include zucchini, pattypan, or yellow squash. Although you may know how to cook a zucchini, there are many summer squash varieties that get left by the wayside. 

Perhaps you don’t know how to use or cook with summer squash, so you avoid them. Some look strange and intimidating, even. You are missing out on some serious nutritional benefits! That’s why this article is a crash course on summer squash and how they benefit your health. 

Chayote

This pear-shaped, light green summer squash exhibits a cucumber-like flavor and crisp texture. You can cook it or enjoy it raw, and it is a popular ingredient in Mexican and South American dishes, including stews, soups, and salads. Chayote is edible, but make sure to remove the rubbery peel before you consume it, as that makes it much easier to chew and enjoy. Chayote contains a lot of vitamin C, vitamin B6, copper, zinc, and fiber. Plus, one cup of cooked chayote only contains 38 calories!

Luffa

Luffa, or loofa, is the sponge gourd and member of the squash family Cucurbitaceae. You can eat these plants as long as you harvest them at the young stage. Mature luffas become very fibrous and have a rough texture when dried. That’s why they are used as alternative scrubbing sponges. They have a mild flavor, similar to zucchini and cucumber, and you can enjoy them similarly. One cup of raw luffa contains just 19 calories and fulfills 13% of your recommended daily intake (RDI) of vitamin C. Vitamin C offers great antioxidant properties and is necessary for collagen synthesis and immune function. 

Kousa

This pale-colored squash is commonly found in Middle Eastern cuisine during the summer. Some people call it Lebanese squash or gray zucchini. It has a mildly nutty, slightly sweet flavor that works well with savory dishes, such as soups and stir-fries. Unfortunately, nutritional information on this squash is limited, but it is likely similar to that of zucchini, which is next up on the list. 

Zucchini

Zucchini, although it is available year-round, is potentially the most popular and well-known summer squash. It has a mild, slightly sweet flavor profile and tender center. You can enjoy it raw, roasted, grilled, baked, steamed, or sautéed. Although it is low in calories, it offers lots of nutrients, including potassium, vitamin A, vitamin C, and a lot of antioxidant compounds, including lutein. Studies confirm that lutein-rich foods can help benefit eye health because lutein protects the eyes from damage that leads to age-related macular degeneration, among other eye diseases. 

Pattypan Squash

This small, unique-looking squash looks like a little saucer with scalloped edges. Although pattypan comes in several colors, it tastes the best when it is primarily yellow. The flavor is slightly sweeter than zucchini, and that sweetness really comes out when you roast it. Pattypan squash is a rich source of protective plant compounds, including benzoic acid. One study compared the antioxidant activity of five different squash, including zucchini and pumpkin. Pattypan squash exhibited the highest antioxidant potential out of all the squash varieties. Researchers attributed this to the high content of benzoic acid and its derivatives, all of which have strong cellular protective properties. 

Tromboncino 

Tromboncino, or zucchetto, is a beautiful summer squash native to Italy. It is only enjoyed during the summer months, but it belongs to the same family as butternut squash and other winter squash. You can let tromboncino mature on the vine and store it as you would a winter squash. That said, it is common to enjoy this when the fruit is young, which is why it falls into the summer squash category. In its young stage, tromboncino exhibits a sweet and nutty flavor with a texture that is slightly denser than zucchini. It is delicious regardless of when you eat this squash. 

Crookneck Squash

This yellow squash has a curved or crooked neck, hence the name. The skin, much like that of zucchini, is thin and edible, as is the soft flesh. You can enjoy crookneck squash in stir-fries, roasted vegetable medleys, or spiralized as noodles. Just like other squash varieties on this list, crookneck squash is low in calories. It also provides a lot of vitamin C, potassium, folate, and fiber. It also contains zeaxanthin, lutein, beta-carotene, and other carotenoids.

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It doesn’t get much more refreshing than this, folks. We are, of course, referring to this hydrating, sweetly tart watermelon, blueberry, and strawberry fruit salad that truly embodies the essence of summer. The flavors are as vibrant as the fruit salad is colorful! This delightful blend of summer produce combines juicy and crisp watermelon, slightly tart blueberries, and succulently sweet strawberries. It’s truly the perfect balance for your taste buds. This watermelon berry salad can do it all, whether you want to enjoy this as a light snack, a refreshing side dish, or a colorful addition to brunch. Allow us to explain how this fruit salad benefits your health:

1. Hydration: Watermelon is about 92% water, which makes it an excellent choice for encouraging hydration during hot weather. It also provides vitamin C and other nutrients.
2. Rich in antioxidants: Both blueberries and strawberries contain lots of antioxidant compounds, which work to combat oxidative stress and reduce inflammation in the body.
3. Vitamins and nutrients: This salad is packed with vitamins A and C, which work to optimize immune function, skin health, and overall wellness.
4. Heart health: The different nutrients in this fruit salad may help lower blood pressure and improve cholesterol levels, two efforts that enhance heart health.
5. Fiber-rich: Strawberries and blueberries provide dietary fiber, which works to improve digestion and maintain a healthy gut.

Enjoy this nutrient-dense watermelon berry salad not just for flavor, but also for the numerous health benefits. We hope you love it as much as we do! How can you not love that surprising kiss of mint?!

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Say goodbye to leafy greens for a minute, but don’t forget about them completely. Leafy green are integral to a healthy diet, as they provide nutrients that encourage optimal overall health. Ever salad, however, does not require leafy greens, and this recipe is one of those salads. Corn is a classic summer produce item that is quite versatile. You can grill it, sauté it, steam it, or boil it and add it to salads, stir-fries, fried rice, and other dishes.

Although corn is the primary ingredient for this recipe, the dressing is the real star of the show. Vibrantly green and herbaceous, this dressing contains mint, cilantro, red wine vinegar, olive oil, sea salt and pepper, and a touch of agave nectar for sweetness. This kiss of sweetness from the agave helps to balance the intensity, acidity, and brightness of the other ingredients. The mint really shines through and complements the corn, sliced green onion, and vegan feta cheese.

Just as a quick note, this salad is not cleanse-approved. First of all, it contains corn and uses red wine vinegar. Some people may call those ingredients “acceptable cheats” while cleansing, but a definite “no” is the vegan feta. There are several varieties of vegan feta, but Follow Your Heart makes an excellent one that tastes like the real deal. Try it for yourself and let us know! This will be a hit at your next summer potluck!

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Are our produce losing nutrients? Transported produce may be losing nutrients because of the exposure of light, heat, and air. While they may lose nutrients, it’s still important to have a high intake of fruit and vegetables. They help you to reduce obesity and maintain a healthy weight.

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Are you holding onto something steady? Brace yourself because this salad is about to blow away your taste buds. Picture a colorful bowl filled with juicy, tangy nectarines, crisp spinach, crunchy walnuts, and vegan, dairy-free feta. That’s right, folks, we busted out the vegan cheese for this recipe! Those assertive ingredients all come together with an aromatic, slightly sweet basil balsamic dressing. Trust us when we tell you that you’ll want to save this recipe for the future.

Nectarines are a great summer fruit, offering an assortment of vitamins, minerals, and antioxidants. They happen to be rich in vitamin C, which plays an integral role in immune function, and they have vitamin A, which optimizes your complexion and eyesight. Nectarines also contain dietary fiber, which aids digestive function and helps you avoid constipation. While these nutrients are great reasons to enjoy nectarines, their sweet tartness is unmatched. A perfect nectarine will have a slightly crunchy texture and a tart accent that follows refreshing sweetness.

So what’s up with vegan cheese? Well, we didn’t make it, but you can find vegan feta cheese at many grocery stores. The flavor of the “feta” with the basil balsamic dressing is almost too good to be true. The salty flavor of the “feta” complements the sweetness of the balsamic vinegar and maple syrup, in addition to the sweetness of the nectarines. And the walnuts offer the much needed crunch that everyone wants out of a salad. And to reiterate, the vegan feta cheese will blow your mind!

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Is there a more refreshing combination than berries and watermelon? If there is, please let us know in the comments because we want to know. These summer produce items work to enhance hydration and exhibit various health properties. For example, berries are rich in vitamin C and other antioxidants that work to fight against oxidative stress. In addition to hydrating the body, watermelon contains several plant compounds that may have potential anti-cancer effects.

You see, we try to bring you recipes that not only impress your taste buds, but also improve your overall health. We hope this refreshing summer smoothie does exactly that. Free of added sugars, dairy products, nuts, and protein powder, this watermelon berry smoothie cools you off on a hot day. Because watermelon is so juicy and over 90% water, you don’t need the addition of water or another liquid. The same can be said for raspberries! As for the blueberries, you should freeze them overnight because having another frozen element besides ice will give your smoothie more body. If you think the smoothie isn’t thick enough, you can add more ice.

With some smoothies, you need the addition of raw agave nectar or grade A maple syrup. That is not the case with this smoothie because the ingredients, especially the watermelon, are naturally sweet. As for which type of watermelon you should use, the choice is up to you. Seedless watermelons are great because you don’t have to worry about blending up the seeds. Lastly, make sure the watermelon is ripe, but not overly ripe. And don’t be afraid to include some of the whiteish rind because that contains even more nutrients!

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If we had to describe this salad in one word it would have to be: refreshing. It’s a simple combination of vibrant, flavorful ingredients that seem to epitomize summer on a plate. Not only is it a great appetizer to cool you off on a hot day, but it also offers incredible depth of flavor, color, and elegancy. This is all due to the oddly-shaped and robustly flavored heirloom tomatoes.

We have to make one note about heirloom tomatoes: they are not the cheapest of summer produce items. They can come with a higher price tag, but they are worth it, especially if you don’t buy them that often. Treat yourself, and your palate, to some heirloom tomatoes, which are not specific varieties, rather, the word “heirloom” refers to the history of the tomato. Heirloom tomatoes are the fruits of plants whose seeds were passed down from season to season for at least 40 years or more. How incredible is that? Unlike most tomatoes you see in grocery stores, heirloom tomatoes do not contain certain traits, genetically modified organisms, uniform color, or pesticides. That is why heirloom tomatoes come in all shapes, sizes, and colors.

Heirloom tomatoes are incredibly juicy and they do not have a long shelf life. That means that you need to make this salad not long after you buy them. The acidity of the mild vinaigrette pairs beautifully with the inherent sweetness of the tomatoes and aromatic herbs. Remember, do not chop or dice the basil. You want to tear the leaves and fold them in with the rest of the ingredients. That helps them retain the richest flavor!

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When it comes to cooking (or not cooking in the case of raw veganism), the best approach is to let the ingredients shine. Simple recipes are often the best, using seasonal ingredients whenever possible. Using seasonal produce is the most flavorful way to cook, but sometimes you have to purchase out of season items. Fortunately for you, both radishes and cucumbers are summer produce items, meaning this salad is brimming with freshness.

We do have to say that the best way to make this salad is to cut both the radishes and the cucumbers with a mandoline. Please use a guard so that you do not slice your fingers. You can use a knife to thinly slice the ingredients, but this will be very labor-intensive. The mandoline slicer speeds things up and makes it so all of the slices are the same. Slicing the ingredients extra thin, especially the radishes, means that you won’t get a super peppery bite by eating a thick radish slice.

Both cucumbers and radishes provide lovely texture and refreshing flavors, but the real star of this recipe is the dill dressing. It has a strong dill flavor because of the fresh dill, and that pairs beautifully with the lemon juice and mustard powder. If the flavor of the dressing is too intense for you, drizzle in some raw agave nectar to bring some sweetness to the party. Taste and then dress your salad!

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Summer is nearly here! We’ve been waiting for that warm sunshine for months, and now we can finally embrace outdoor activities, fun in the sun, and new seasonal produce. Don your flip flops, T-shirts, and shorts and get ready to visit the local grocery store or farmer’s market. One of the best summer produce items is basil. Buy the fresh plant that looks healthy and thriving instead of the 10 leaves that supermarkets sell in plastic cases for $5.

Not only does fresh basil smell incredible, but it also tastes amazing. You can blend it into a homemade pesto, add it to pasta sauces, or make this fresh dressing. It is a nut-free, oil-free, raw vegan dressing that goes great on almost any salad. Because the basil exhibits such a strong, signature flavor profile, it goes great with tomatoes, onion, bell pepper, broccoli, cauliflower, and leafy greens like arugula, Romaine, or kale. But basil isn’t the only ingredient that makes this dressing great.

Flaxseed, or ground flaxseed in the case of this dressing, is rich in omega-3 fatty acids, which work to encourage optimal heart and brain health. Several studies show that omega-3s also work to reduce inflammation. In addition to the ground flaxseed, this dressing includes fresh garlic cloves, sea salt, granulated onion, and water. That means that this is an oil-free, nut-free dressing, making this an excellent choice for anyone with a nut allergy.

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Summer brings excessive heat and pesky mosquitos, but it also features an array of stone fruit varieties. Nectarines, plums, peaches, apricots, and cherries are readily available in grocery stores and farmer’s markets all summer. Not to mention, they are the freshest between late May and late September. Get your hands on them before the summer is over. While you’re at it, make this sorbet!

This sorbet calls for three juicy stone fruit varieties: plums, peaches, and nectarines. Some people like to peel these fruits, but you don’t have to for this recipe since everything will be blended. Now, the nectarines and plums offer a wonderfully tart flavor that balances their sweet nature. The teaspoon of lemon juice is just enough to enhance that tartness. You won’t pucker after every spoonful because the agave helps to mellow the subtle sour.

You can make this ice cream two different ways, but it may be easier to use an ice cream maker. Let it churn until you get a lovely sorbet. If you don’t have an ice cream maker, you can pour the blended stone fruit mixture into a freezer-safe container. Place it in the freezer and stir it around every 45 minutes. The second method takes much longer, but it yields the same flavor no matter how you make it.

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