The Sweetest Squash Season

by Emma Enebak

The summer months signal not only a change in weather, but also the squash varieties available, as colorful and soft-skinned summer squash replaces winter squash in the produce aisles. Summer squash is typically harvested before full maturation, resulting in more tender and flavorful skin than the tough, rigid skin of winter squash. This tougher skin makes winter squash ideal for storing through cold months, but it also requires it to be peeled before eating, unlike its summer counterparts, which can be enjoyed with the skin on. This not only simplifies the preparation process, but also reaps additional health benefits present in the nutrient-rich skin. Following, learn more about this fruit (or vegetable?), common varieties, health benefits, and its versatility to stand in as a low-carb pasta substitute.

Is squash a fruit or a vegetable?

The answer to this age-old debate isn’t quite so simple. Technically, squash is both a fruit and a vegetable, depending on which properties are used for classification. Because it contains edible seeds and grows from the flower of a plant, squash is botanically a fruit. However, its mild, savory taste better classifies it as a vegetable for culinary purposes. Since summer squash is generally sweeter than winter squash, it seems fitting to stick with science and primarily refer to it as a fruit, settling (at least for now) this debate. But, since it serves as a vegetable for culinary uses here, perhaps the debate rages on?

When life gives you squash—make noodles

Yes, you read that right. The popularization of “zoodles,” or spiralized zucchini noodles, spread like wildfire in the early 2010s, and has today solidified squash as a go-to, health-conscious substitute for noodles. Summer squash is especially qualified for this swap, with its softer, more tender flesh. Reference our Tips and Tools (page 17) to see how a spiralizer tool can be used to easily slice squash into perfect, pasta-like spirals. To make it even easier, you can also find prepacked squash noodle options in store. Follow this simple, nutritious recipe for a delicious take on zoodles!

California Avocado Basil Pesto with Zucchini Noodles

MAKES 6 SERVINGS | RECIPE AND PHOTO BY NOURISHRDS MCKENZIE HALL-JONES, RDN, AND LISA SAMUEL, MBA, for the california avocado basil pesto

It’s hard to believe this flavorful and creamy California Avocado Basil Pesto is entirely dairy-free! It makes a delicious sandwich spread and also adds a silky richness to fresh spiral zucchini noodles.

1 tablespoon extra virgin olive oil

2 ripe avocados, seeded and peeled

3 cloves garlic

1 cup packed basil leaves

2 cups baby spinach

¼ cup pine nuts

1 lemon, juice only

¼ teaspoon red pepper flakes

¼ teaspoon sea salt

¼ teaspoon ground black pepper, plus freshly ground black pepper, to taste (optional) for the spiral zucchini noodles

1 tablespoon extra virgin olive oil

8 medium zucchini, spiralized Sea salt, as needed (optional)

Freshly grated Parmesan cheese (optional)

1. Combine all of the California Avocado Basil Pesto ingredients in a food processor. Puree until smooth, set aside.

2. Next, add 1 tablespoon olive oil to a large skillet and heat over medium-heat. Add spiralized zucchini to skillet, sprinkle with a bit of optional sea salt, if desired, and cook for about 2 minutes until zucchini softens.

3. Pour California Avocado Basil Pesto over cooked zucchini noodles and toss to evenly distribute.

4. Top with optional additional black pepper and freshly grated Parmesan cheese, if desired.

Serve warm or cold.

Popular Summer Squash Varieties

crookneck pattypan straightneck zucchini

True to its name, this summer squash variety is characterized by its hourglass figure, with a bulbous body and a long, skinny neck. Originating in North America, the crookneck squash is believed to be one of the oldest varieties of summer squash and has long been lauded for its high concentration of nutrients, including betacarotene, which can contribute to improved eyesight. The delicate skin and mild, buttery flavor of this sunshinecolored squash makes it delicious both raw in salads and cooked in vegetable medleys and more.

This geometric, flying saucer-shaped, scallop-edged squash is almost too cute to eat—but don’t let that stop you. This versatile summer squash comes in a variety of shades, from golden to green, and has dense, vitaminpacked flesh that is filling enough to stand in as a protein or carb substitute in some of your favorite recipes. High in vitamin C, potassium, and fiber, pattypan is a little tougher than other summer squash, and is great in casseroles, soups, and salads, as well as being a perfect substitute for carb staples like pasta and french fries.

Easily identifiable by its tapered, straight shape, this squash is thought to be the o spring of its near-twin, the crookneck squash—their appearances can be di erentiated only slightly by their neck shapes. Its vibrant yellow shade is the result of a high concentration of natural pigments called carotenoids, which act as antioxidants in the body. Its mild taste and delicate skin lend this squash to a wide variety of recipes. Add raw slices to salads or grate into coleslaw. Try slicing into thin crescent moons and layering in lasagna for a healthy take on the popular dish.

While zucchini can be enjoyed year-round, it’s at its peak during the summer, with thinner, sweeter-tasting skin and soft, white flesh. It has 40% of the recommended daily intake of vitamin C, and a generous level of antioxidants, which are known to be natural defenders against disease. Plus, it’s a natural contributor to healthy digestion. This nutrition rings true for both green and yellow (sometimes called golden) zucchini, which di er only in their color and yellow’s slighter sweeter taste. Summer zucchini’s soft, tender flesh is perfect for grilling and enjoying raw in salads. It also makes a great gluten-free substitute for pasta (see the recipe at left).