PLANT * GROW PURCHASE PRESERVE * Squash/ plants enjoy full sun and * Summer squash and zucchini come in a * Store fresh summer squash and zucchini prefer well drained, fertile, loose soil high variety of shapes and sizes. in the refrigerator for up to five days. in organic matter. * Available in New York Farmers’ Markets * To freeze: Wash and cut in 1/2” slices. * Seeds must be planted each year-annual and home gardens from July-October. Water blanch 3 minutes. Cool immediately plant. * Look for small, glossy, young squash that in ice water bath. Store in freezer zip * Plants grow 1-3 feet tall and spread from are heavy for their size. top bags with air removed leaving 1/2 “ 2-4 feet. * Skins should be tender and not wrinkled, headspace. * Plant seeds when soil temperature withered or soft. * Grated zucchini (for baking): Wash and reaches 65F or more. Squash/zucchini grate. Store in freezer bags with air like warm soil and are very sensitive to ENJOY YOUR SQUASH removed in amounts needed for favorite frost and cool soil. * 1/2 cup serving of cooked summer squash/ recipes. * Plant seeds 1/2-1” deep in small hills. zucchini contains about 20 calories, no

Plant 4-5 seeds per hill. Space hills 3-4 , and is a good source of fiber. Food Preservation Websites: National Center for Home Food feet apart. * Summer squash/zucchini contains Preservation: www.homefoodpreservation.com * When plants are 2-3” tall thin plants to 2- potassium, A and Vitamin C. CCE Herkimer County Food Preservation 3 per hill. * Squash/zucchini can be prepared using a Resources: http://blogs.cornell.edu/ * If planting in rows, space plants 12-24” variety of cooking techniques including cceherkimer/programs/local-foods/food- apart. steaming, boiling, grilling, stuffing, preservation-resources/ * Mulching around plants helps retain barbecuing and microwaving. They also moisture and suppress weeds. can be incorporated into baking mixes * Squash/zucchini are monoecious (have such as breads, cookies and muffins. both male and female flowers) and require Websites for Healthy Eating: bee and insect activity for successful USDA: www.myplate.gov pollination. Poor set is often the Cornell University Food & Nutrition Education result of poor pollination. in Communities (FNEC): https://fnec.cornell.edu/ RECYCLE * COMPOST * Squash/zucchini can be picked small or * Disease free squash/zucchini scraps large. In general, summer squash are PREPARE provide a rich nitrogen source, nutrients most tender and flavorful when very * Scrub squash and zucchini gently with cold and moisture to your compost. young. water. Cut off both ends then slice, chop, * Vegetable scraps are the “green” * If picked often, plants will produce up grate or prepare following your favorite additions to your compost. until frost. recipe. Composting Resources: Cornell University Home Garden Websites: * Squash and zucchini may be enjoyed raw, Cornell Waste Management Institute: General gardening: or cooked in your favorite soup, salad, stir http://cwmi.css.cornell.edu/resources.htm http://gardening.cals.cornell.edu/ fry, main dish or dessert. Composting at Home publication: Squash specific: * Squash flowers are also edible and are http://cwmi.ccs.cornell.edu/smallscale.htm http://www.gardening.cornell.edu/ often prepared by stuffing. homegardening/scene6420.html Warm Zucchini Salad Zucchini Bran Muffins 1 spray cooking spray 2 cups bran cereal (flakes) Summer Squash 1 zucchini, sliced thin (3 cups) 1 cup shredded zucchini 1 green bell pepper, sliced (1 cup) 3/4 cup milk (low fat) 1 cup sliced mushrooms 1 egg and Zucchini 1 teaspoon Italian seasoning (oregano, basil, 1/2 cup marjoram) 1/3 cup vegetable oil 1 teaspoon balsamic vinegar 1-1/2 cups flour 2 teaspoons baking powder Spray nonstick skillet with cooking spray 1/2 teaspoon each ginger and cinnamon and heat to medium-high. Add vegetables, cover and cook briefly (2-3 minutes) until Preheat oven to 375°F. In a large bowl, mix tender but slightly crisp. Add seasoning and together bran cereal, zucchini, milk, egg, oil, balsamic vinegar. Serve warm. and sugar. Set aside. Sift together flour, baking powder, and spices and then add to Yield: 10 servings; serving size 1/2 cup (10 bran mixture. Stir until just moistened. calories, 0 grams fat, 0 grams trans fat, 0 grams Drop batter into 12 lightly oiled muffin pans fiber, 10 mg sodium) about 3/4 full. Bake for 30 minutes or until muffins are brown on top and firm to the touch. Summer Pasta 1 Tablespoon vegetable oil or cooking spray Yield: 12 servings; serving size 1 muffin (180

1 yellow squash, thinly sliced calories, 7 grams fat, 0 grams trans fat, 2 grams 1 zucchini, thinly sliced fiber, 150 mg sodium) 1 large onion, thinly sliced Herkimer County Farmers’ Markets 1/2 -1 cup salsa http://blogs.cornell.edu/cceherkimer/ 2 cups pasta, cooked, drained programs/local-foods/local-farmers-markets/ Parmesan cheese (optional)

Spray large skillet with cooking spray or add www.cce.cornell.edu/herkimer oil. Stir fry squashes and onion until tender. Add salsa. Heat until salsa is hot. Pour over cooked pasta and sprinkle with Parmesan cheese, if desired.

Yield: 16 servings; serving size 1/2 cup (40 https://www.healthnetinc.org/ calories, 1 gram fat, 0 grams trans fat, <1 gram fiber, 50 mg sodium) Creating Healthy Places Created May 2012 , updated 2020