Summer Squash

quash, like corn and beans, is a food that is native to North America and has helped to nourish us for over 5,000 years. In part nine of my Food of the Month series on “produce outcasts,” I’ll tell you why these relatives of melons and cucumbers should not be overlooked on your next shopping trip.

Summer squash are high in the antioxidants lutein and zeaxanthin. These two types of carotenoids help protect our eyes from cataracts and age-related macular degeneration, the leading cause of blindness in older adults. Additionally, zeaxanthin is believed to reduce the risk of certain types of cancers, including lung and breast. Since carotenoids are fat soluble, meaning that they are carried in fat, you will absorb them best if you combine or cook them with some fat, such as sautéing them in some olive oil or steaming them and topping them with a little Parmigiano Reggiano cheese. Although summer squash can be eaten raw, lightly cooking it does help release some of the lutein and zeaxanthin.

One cup of cooked summer squash has just 30 calories and three grams of fiber. It also contains several times more vitamin A from carotenoids than raw summer squash. Zucchini and other summer squash are also good sources of vitamin B12 and excellent sources of vitamin C, with the “patty pan” variety having about twice as much as the others.

Although most summer squash is available year round at Gelson’s, its peak season is June through October. Italian squash (zucchini) is the most popular and very versatile, but we also carry golden zucchini, patty pan (scalloped), yellow crookneck, baby and chayote squash. When selecting squash, go for the smaller specimens, since they will tend to have better texture and flavor than larger ones. They should be firm and heavy for their size with no soft spots or pits. Choose those with bright and evenly colored skin. When you bring your squash home, store them in a plastic bag in the refrigerator crisper for up to a week. To prepare squash, wash just before using and trim the ends. Try to eat the skin of the squash, since most of the nutrients are concentrated there. There is no need to remove the seeds, except if you are cooking chayote squash (remove the skin of larger chayote). Steam, grill, sauté, microwave or bake squash for the shortest time possible. Cooking times vary by squash size and cooking method, but they should be tender and retain their bright color when they are done. Squash pairs very well with other varieties of summer squash, tomatoes, onions, bell peppers, garlic, eggplant, fish, meat, lemon, cheese and several herbs and spices. Try seasoning squash with any combination of basil, cilantro, dill, mint, marjoram, oregano, parsley, rosemary, sage and tarragon. This month, try my recipe for Zucchini Pancakes.

Prudent Prevention

e know that overall diet can alter our risk of ever getting cancer, but does a post-cancer diet affect the possibility of the cancer’s recurrence? New research says it can for colon cancer survivors.

A multi-center study published in the Journal of the American Medical Association found that five years after being treated for stage III colon cancer, survivors were three times more likely to have a recurrence of or die from cancer if they ate a “Western diet” rather than a “prudent diet” over the preceding five years. The “Western diet” was defined by a high intake of red meat (including beef, pork and lamb), processed meat, sweets, deep-fried foods and refined grains. The “prudent diet” was—as you would assume—high in vegetables, fruit, beans, fish, poultry and whole grains.

Colon cancer is the third most common cancer in the United States. Although this study focused on only one type of cancer, it would be prudent for all 10 million American cancer survivors to follow a diet that emphasizes plant foods, fish, and whole grains and minimizes sugary, fatty and processed foods.