O2 Fitness Food of the Week: Summer Squash

Jun 24, 2013

Summer Squash contains very little fat (only ½ gram per cup) and is mostly stored in its edible seeds. These fats include healthy fats such as omega-3s and monounsaturates.

Summer squash is an excellent source of antioxidant-promoting vitamin C, manganese and vitamin B6. It is also a very good source of heart-healthy potassium, folate, and vitamin B2. Additionally, summer squash is a good source of fiber (promotes digestion), magnesium (supports bone health) and vitamin A (supports immune health).  You’ll also find some protein to help support muscle growth.


Sautéed Summer Squash w/ Red Pepper & Onions

Looking for a versatile veggie to incorporate into your meals this summer?  See below for a Sautéed Summer Squash With Red Pepper and Onion recipe!


  • 2 tablespoons extra virgin olive oilkatherine-lenhart-440548-unsplash
  • ½ medium onion, chopped
    (about 1 cup chopped)
  • 2 plump garlic cloves, minced
  • 1 ½ pounds summer squash,
    cut in ½-inch cubes
  • 1 small red pepper, cut in ¼-inch cubes
  • Salt and freshly ground pepper
  • 2 tablespoons chopped fresh parsley


  • Heat the olive oil in a large, heavy skillet over medium heat, and add the onion.
  • Stir often and cook until tender, five to eight minutes.
  • Add the garlic, summer squash, red pepper and about ¾ teaspoon of salt.
  • Turn the heat to medium-high and cook, stirring, until the squash is translucent and the red pepper tender, about 10 minutes.
  • Add freshly ground pepper, taste and adjust salt. Stir in the parsley, and remove from the heat.
  • Serve as a side dish, or use it as a filling for a vegetable tart, gratin or frittata.

 **Some types of squash cook faster than others. Zucchini cooks more quickly than pattypan, for example.


Substitute 1 tablespoon chopped or slivered fresh mint, or 2 teaspoons chopped fresh marjoram, for the parsley. Sprinkle with feta or Parmesan.

Summer Succotash with Black Beans:

Five minutes after adding the squash, add kernels from 2 ears of sweet corn and 1 can of drained black beans or 1 1/2 cups shelled edamame, then proceed with the recipe. If you wish, add 2 tablespoons (or more) of chopped cilantro.

This makes a great filling for tacos (sprinkle with queso fresco or feta and serve with salsa).

[Recipe Source]

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