Summer Squash

Squash is considered one of the oldest cultivated crops in the Western Hemisphere. It is low in calories – 1 cup contains fewer than 20 calories and it’s water content is more than 90 percent. They are excellent sources of vitamin C and potassium.

Zucchini: This is the most popular summer squash. It can be baked, fried, sauteed, grilled, steamed or shredded. It can be eaten raw or cooked!

Squash blossoms: These yellow or orange flowers can be used as a colorful garnish or can add to a mild squash flavor. You can stuff these with soft cheese and bake them or coat them in batter and lightly fry them!

Pattypan: This has a distinct saucer shape! You can slice this squash and pan fry, or scoop out the interior and stuff them.

Ronde de Nice: This French zucchini is firm and mild flavored. It is also sometimes called eight-ball squash. It is perfect for scooping out and stuffing with grains or vegetables before baking.

Yellow Crookneck: This bumpy yellow squash can be steamed, boiled, or sauteed. It is often used in soups and stews.

Source: July/August 2014: FoodandNutritionmag.org

Photo credit: www.homesteadanywhere.com

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Clean Eating

Do:

1. Eat 5-6 small meals each day

2. Eat breakfast everyday within 1 hour of rising

3. Eat a combination of lean protein and complex carbohydrates

4. Eat healthy fats every day

5. Drink water often

6. Carry a cooler or bring with you to work clean foods every day

7. Vegetables and fruits should always be on your top list

8. Always be aware of your portion sizes

Don’t:

1. Over-processed foods especially white flour and sugar

2. Foods containing perservatives

3. Artificial sugars

4. Artificial foods

5. Sugar-loaded beverages

6. Excessive amounts of alcohol

7. Calorie-dense foods containing little or no nutrients

8. Super-size your meals!

Source: http://www.skinnymom.com