Yellow squash is a colorful addition to a meal and has the advantage of being low-calorie, fat-free and loaded with nutrients. Humans have eaten squash for over 5,000 years in the Americas, and colonists to the New World were introduced to the vegetable by Native Americans. Squash is related to melons and cucumbers, and summer squash varieties are so similar that you can substitute them freely in recipes. Additionally, you can use yellow squash in any recipe that calls for zucchini. Make sure that the yellow squash you choose is firm, has a shiny skin and is small- to medium-sized for the best flavor and texture.
Identification
Yellow squash are a type of summer squash with rinds that can be eaten, unlike winter squash. There are two main varieties of yellow squash commonly found in grocery stores: yellow crookneck and yellow straightneck. Yellow crookneck squash has a bulb-shaped body with a thin, slightly curved neck. The skin of some crooknecks is bumpy and the flesh is yellow. Yellow straightneck squash is similar in shape to a zucchini, with one end slightly narrower than the body. It is usually bright yellow with pale yellow flesh.
Nutrition
While most summer squashes have similar nutritional profiles, yellow crookneck and yellow straightneck squash are identical in their nutrient values. One cup of sliced yellow squash contains 25 calories and no fat, making the vegetable an ideal component of a weight-loss diet. These vegetables possess no cholesterol and just 3 mg of sodium in each serving. Each serving contains 5 g of carbohydrates and 1 g of protein. Yellow squash is a good source of vitamins C and A, calcium and iron.
Health Benefits
One serving of yellow squash provides 18 percent of the vitamin C you need every day. Vitamin C is essential for healthy tissues and is an antioxidant that may provide some protection against cancer and heart disease, according to the University of Maryland Medical Center. The Center points out that most nutritional benefits come from ingesting foods high in vitamin C, such as yellow squash, rather than taking supplements. Even better, each serving of yellow squash contains 2 g of fiber. A diet rich in fiber may reduce your risk of developing heart disease and diabetes, according to the Mayo Clinic.
Tips
Don't peel yellow squash. Most of its nutrients, including beta-carotene, are held in the skin, which is thin enough to eat. While cooking is the most common preparation method, there's plenty of precedent for eating raw squash. The name "squash" was derived from Native American words meaning "something eaten raw," notes the U.S. Department of Agriculture. The flowers on yellow squash plants are also edible and contain some vitamin C and beta-carotene. You can bake or fry the blossoms or add them shredded to a salad. Yellow squash can't be canned, but you can slice or grate and store it in the freezer if your garden over-produces.
References
- PA Nutrition Education Network: Summer Squash Bookmarks
- PA Nutrition Education Network: Summer Squash
- United States Department of Agriculture: Yellow Summer Squash Fact Sheet
- University of Maryland Medical Center: Vitamin C (Ascorbic Acid)
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
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