Food For Health
Summer Squash and Apricots
There are actually quite a few different varieties of summer squash we've got yellow squash which are elongated and some have crooked necks. When they are overripe they turn into warted gourds. Zucchini squash which is green and everyone knows about the zucchini squash, pattypan squash are an old type of summer squash that produce fruits that are plump like flying saucers with scalloped edges.
Summer squash is a rich source of Vitamin A and C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6. In addition, it is high in manganese, a mineral which helps the body process fats, carbohydrates, and glucose.
Squash contains almost no fat at all so it is very heart friendly. Summer squash is particularly high in concentrations of beta carotene and lutein. Dietary lutein helps to prevent loss of eye sight. The beta carotene and the Vitamin C in squash make it a preventative veggie to cancers. The manganese in squash helps take away the symptoms of PMS so lets put that in our salads and eat it!
Summer squash is good for your health so why not plant it in your garden? Here are a few tips for those of you who have some summer squash planted in your garden and for those of you who plan on planting it in the future. If you are looking for summer squash to cut up and cook up as a simple vegetable, you might want to pick it earlier. When the squash is smaller, it tends to be more tender. The larger the summer squash gets, the tougher the skin and seeds are. These are better for things like zucchini bread and muffins or you can stuff the squash by taking the seeds out, adding whatever you want to stuff it with and then baking it up.
Summer squash like any other veggie in the garden face the challenges of insects. To defend your plants from pests cover them with row covers held up with stakes or hoops until the plants begin to bloom. Once the plants are big and healthy they will produces well despite the pest challenges. Powdery mildew is a late summer disease best prevented by growing resistant varieties so when you are buying the starts for your garden take a look at the tag and the ones with the letter pm which stands for powdery mildew resistant are the ones to get. especially here in Hawaii
This weeks fruit is Apricot. Yummy!! We love apricots they are so yum yum and they are little and cute. mmmmm we could eat a million of them and that would be ok because apricots are good for you. Apricots are high in fiber so they are a good thing to eat for those times when you are feeling a little backed up. This tiny little fruit is good for digestion and has been known to kill intestinal worms. ewwwww
Like the summer squash it is high in beta carotene making is perfect for the eyes and also helps prevent Alzheimer's disease. Apricots are cancer fighters and help to reduce the risk of heart disease.
Apricot is high in iron so it is good to help treat anemia. I happen to be a little bit anemic so I am so happy to find a fruit that I can eat to help with that instead of popping an iron pill. Apricots help to relieve asthma and bronchitis. Got sore ears? Apricot oil is said to be good for ears and your skin.
If you want to plant and apricot you can grow it right from the stone after you are done eating the fruit. The longer you keep the stone exposed to air the lesser the chance of being able to germinate. The best way is to crack the stone and get the little almond shaped seed out of the middle.
The soil that you use should be sandy and unfertilized. This helps to prevent mold. After you plant the seed is important to keep the soil moist. After that it just takes patience. It could take up to a year for the seed to germinate. But once it grows it will be so worth it!!
I am totally trying this out! hey if you already have an apricot tree and you are wondering how to prune it the correct way here are a few tips. You should prune your tree in late August. Cut out the two year or older branches that are starting to bend down. Remove shoots from the middle of the tree.
Recipes
Summer Squash Fritter
Ingredients
- 2 zucchini, shredded using a box grater
- 2 yellow squash, shredded using a box grater
- 2 eggs, lightly whisked
- 4 heaping tablespoons flour
- 1/4 cup freshly grated Parmesan cheese
- big pinch salt and pepper
- 2 tablespoons oil
Instructions
- To prepare squash for fritter mixture you must squeeze all of the water out first. Take a small batch of shredded zucchini and squash and place in the center of a clean dish towel. Pull sides of dish towel up and standing over your sink turn into a ball by twisting - squeezing all of the water out of the vegetable in the process. Repeat a couple of times per batch. Place squeezed shredded zucchini and squash into a large mixing bowl.
- Add eggs to shredded zucchini and squash and using a fork, combine. Add a big pinch of salt and freshly ground pepper along with 4 heaping tablespoons of flour. Gently stir until mixture is combined.
- Heat a nonstick skillet over medium high heat. Add oil to pan. Using a fork, scoop out a small amount of fritter mixture (about a heaping tablespoon worth) and place into skillet. Using your utensil, carefully spread out the fritter mixture to form a small thin pancake shape. Cook each fritter for about 3-4 minutes on each side, or until golden brown.
Kale Quinoa Apricot Salad
1 cup quinoa
2 cups water
2 cloves garlic, minced
1 teaspoon ground cumin
1 1/2 tablespoons course-grain Dijon mustard
1/3 cup plain low-fat kefir
1/8 teaspoon ground black pepper
Pinch salt
3 tablespoons olive oil
4 cups finely chopped, washed kale
1 can (15 to 16 ounces) kidney beans, rinsed and drained
1 1/2 cups pitted and diced fresh apricots (about 4 medium) or 1 cup dried apricots, diced
1/4 red onion, coarsely chopped
1/4 cup fresh cilantro
Instructions
Heat a large saucepan over medium heat. Add quinoa and toast until fragrant and slightly darker in color, about 2 minutes. Add the water, cover, and bring to a simmer. Reduce heat to medium-low, and continue to simmer until water is absorbed and quinoa is cooked, about 20 minutes. Cool quinoa to lukewarm. Make the dressing by whisking the garlic, cumin, mustard, kefir, pepper, and salt. Slowly whisk in the oil. Place remaining ingredients—kale, kidney beans, apricots, onion, and cilantro—in a large bowl. Add quinoa and the dressing. Toss to coat and serve. Makes 4 servings.
Thanks for checking out the blog. Special Thanks to Michael Painchaud for preparing those recipes for the show!! If you'd like to check out the show just scroll down and hit play.
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