It’s All About Nutrition!

Vegetable Garden Update

Well…I haven’t discussed our vegetable garden in a while so here is an update. Most of our plants are doing well except the eggplant…we lost most of the eggplant due to unusually wet conditions during June and July but there is hope for a few that are very small and still alive. The tomato plants are doing well and need more time for the tomatoes to ripen. We have an abundance of zucchini squash and cucumbers…we are picking them every day…the challenging part is to think of ways to eat them. We add zucchini to breads, pasta dishes, egg scrambles, salads, oven roasted potatoes, and just cooked in a pan with tomato sauce, onion, garlic, and spices. We actually started vacuum freezing the zucchini so we can enjoy it during the winter months…it will be great to add to soups. There are times when we give our zucchini and cucumbers to family and friends for all to enjoy. We are enjoying some fresh green beans and onions also…and our herb garden is flourishing. There’s nothing like eating fresh vegetables and herbs right from the garden…the flavors and textures are unsurpassed. More on this later….

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Picking (harvesting) Summer Squash

You can start harvesting summer squash once they become 5-6 inches long. Both zucchini squash and yellow summer squash should be harvested before they get longer than 10 inches. Although larger squash can be harvested and are edible, but will not be as tender. Also, large squash may have many hard seeds inside that may not be palatable. Zucchini squash chould be cut from the plant with a knife. (Cut the squash at the small stem that attaches the squash to the plant.) Wearing gloves and long sleeved shirts is a good idea when harvesting zucchini, because they have little spines on the branches.

Take care not to cut the stems or small fruit forming near the fruit you are harvesting. Unlike zucchini, yellow squash can be hand harvested without a knife. Grab the fruit and then twist and pull away from the plant. The fruit of zucchini and yellow summer squash usually have the remains of the flower on the end of the fruit. Simply remove the dried flower by pulling it off. Both of these types of fruit are tender and easily scratched or bruised, so take care when handling them and placing them into harvesting containers. If the fruit are dirty, they can be washed. Refrigerate soon after harvest if not using them right away.

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Exotic Vegetables…Chayote Squash

Chayote is a gourd-like squash that is about the size and shape of a very large pear. The skin is pale green and smooth with slight ridges that run lengthwise. Many compare the color to a light green apple. The flesh is white and there is one soft seed in the middle. Chayote is grown in several states including California, Florida, and Louisiana, but it is native to Latin America. Historically, this squash was one of the primary foods of the Aztecs and Mayas. Chayote is also called mirliton and the French call it christophene.

Selection
Select squash that are small, firm and unblemished; just as you would select a pear. Choose squash that is heavy for its size. Tender skin, skin that reacts to pressure, often means poor quality. Chayote is commonly found in supermarkets during peak season (December to March), but may be found in larger supermarkets and specialty markets throughout the year.

Storage
Refrigerate whole chayote in a plastic bag for up to one month. Cut chayote may be refrigerated in a covered container or tightly wrapped for 3 to 5 days. It is best to use chopped chayote immediately, as it can gather flavors from other foods stored in the refrigerator.

Preparation
Chayote has a bland-tasting flesh that may be used in several ways. It may be prepared in similar ways to other summer squash, such as zucchini, but may require peeling and a bit more seasoning. Chayote is most commonly used in side dishes, stews, and casseroles. It may also be sliced in half and baked. The soft seed is edible, but many choose to remove it.

Chayote Squash Nutrition Information

Serving size 1/2 cup raw, sliced (66g)
Amounts Per Serving % Daily Value
Calories 11
Calories from Fat 2
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 5g 1%
Dietary Fiber 2g 47%
Sugars 12g
Protein 1g
Vitamin A 1%
Vitamin C 17%
Calcium 2%
Iron 2%

* Percent Daily Values are based on a 2,000 calorie diet.



Source: FruitsandVeggiesMatter.gov

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