Wellness Weekly

By Sandy Considine

If your garden is like mine, you are probably being overrun with squash. I thought I had bought zucchini, but it turns out the tags were wrong and now I have a ton of yellow squash. So, what do I do with them? I did some research on yellow squash and found some interesting and healthy ways to prepare them.
Yellow squash is an easy, healthy summer veggie side dish that can be roasted, boiled (or steamed), grilled, sautéed, or even fried in the air fryer!

When someone refers to “summer squash” they are most referring to the yellow variety. These come in two common types. Straight-neck and Crookneck. Either of these varieties can be used in the recipes below. They taste similar, but there are a few different subtle differences: I find the straight neck to be tastier, but that is just my preference.

Straight neck – More commonly found in stores and produce markets. It has thinner, smoother skin than crookneck varieties. It has a mild, smooth flavor.

Crookneck – Has a slightly thicker, bumpier skin. It often grows with a more pronounced, bulbous end and a crookneck (hence the name) near the stem but can sometimes grow with a straighter neck. The flavor is a little nuttier than the straight neck varieties and, because of the thicker, waxier skin, it could take longer to cook.

Yellow squash is a great, nutritious vegetable that is high in Vitamin C, Vitamin B-6, and Potassium. It is also low carb (7g), low calorie (31 calories), and has 2.2g of fiber. It’s a great vegetable for those practicing a low-carb or keto lifestyle.

6 Easy Ways to Cook Yellow Squash

Roasted (or Baked) Yellow Squash
Cut in half, slice or cut into pieces. Brush with olive oil and season with salt. Place on a single payer on a baking sheet and bake in the oven at 400-degrees for 20-25 minutes or until tender. Throw some other veggies on there to make a delicious roasted vegetable medley.
Sautéed Squash
Slice or cut into smaller pieces and sauté in a large sauté pan over medium-high heat for 10-15 minutes or until tender. I like to sauté the squash in butter but vegetable oil or avocado oil work great too. Season with salt or seasoning

Boiled Yellow Squash
Cut the squash into rounds or chunks. Bring a pot of salted water to a boil. Add the squash and cook for 5-6 minutes until it’s tender but not mushy. Drain and season as desired.

Steamed Squash
Slice the squash and place it in a microwave-safe bowl with a bit of water. Cover and microwave for 3-5 minutes, checking for tenderness. Alternatively, use a stovetop steamer by boiling water in a saucepan, placing the squash in a steamer basket, and steaming for 5-7 minutes. Season with salt, pepper, and a drizzle of olive oil before serving.

Grilled Squash
Cut into thick slices or wedges. Brush with vegetable oil and grill for 5 minutes per side or until tender. Season with salt with each turn.

Air Fryer Yellow Squash
Brush with olive oil and sprinkle with salt. Air fry at 375-degrees for 8 minutes, flipping half-way through. Season more after flipping if needed.

Add Some Toppings or Mix-Ins

•Seasoned Panko Breadcrumbs: Try adding a crispy panko topping after cooking.
If you are baking, roasting, or air-frying your squash you can add the breadcrumbs beforehand. Just add a little oil or cooking spray over the top to help the breadcrumbs stay put. Sprinkle on some garlic salt and fresh herbs like basil or parsley for some added color and flavor.•Flaked Parmesan Cheese: This is such a quick and easy way to add some extra flavor. Simply sprinkle on a generous amount of parmesan cheese before serving (not the powdered kind, try to use the shredded or flaked). If parmesan isn’t your favorite, you could also try cheddar cheese or mozzarella.
•Feta or Goat Cheese: Crumbled feta or creamy goat cheese can add a creamy and tangy element.
•Grill Seasoning: My favorite grill seasoning to put on this squash is the Kinder’s Buttery Steakhouse Blend seasoning. It gives the squash a nice boost of flavor. If you want to go all-out, add this seasoning, THEN sprinkle with breadcrumbs AND parmesan cheese. I’m telling you, it’s heavenly.
•Bacon or Pancetta: Crispy bacon or pancetta bits can infuse the squash with a smoky, savory taste.
•Sautéed Onions: Sauté onions alongside the yellow squash for added depth and sweetness.
•Sour Cream or Greek Yogurt: A dollop of sour cream or Greek yogurt can add creaminess and a hint of tang.

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com