The Youth Connection’s 12D2 Fruit/Vegetable of The Month: Strawberries & Summer Squash

Strawberries & Summer Squash

Strawberries provide an excellent source of vitamin C, a good source of folate and 4 grams of fiber, all for 50 calories per cup! One serving of strawberries can help improve heart healthy, lower the risk of developing some cancers and lower blood pressure. Summer squash is a rich source of Vitamin A, Vitamin C, magnesium, fiber, folate, riboflavin, phosphorus, potassium and Vitamin B6. The nutrients in summer squash help lower cholesterol, guard against asthma, strengthen teeth and bones, and reduce blood pressure and aids in eye development.

 

Produce Tip: When buying strawberries, look for shiny, bright red berries. The color should be a vibrant red. The calyx, the leaves at the top of the stem, should be green and fresh, with no browning. Choose small to medium-sized summer squash (6-8 inches in length, 2 or less inches in diameter) with shiny, bright yellow skin. It should be firm and feel heavy for its size.

Strawberry Oatmeal Smoothie

Strawberry Oatmeal Smoothie • Preparation: 5 minutes • Servings: 2

Ingredients

  • 1 cup milk
  • ½ cup rolled oats
  • 1 banana
  • 14 frozen strawberries
  • ½ tsp vanilla extract

Instructions

  1. In a blender, combine milk, oats, banana and strawberries. Add vanilla and sugar if desired. Blend until smooth. Pour into glasses and serve.

Summer Squash Soup

Summer Squash Soup • Preparation: 10 minutes • Total Time: 35 minutes • Serving: 6

Ingredients

  • 1 tablespoon olive oil
  • 2 onion, medium, chopped
  • 2 carrot, medium, chopped
  • 2 garlic clove, minced
  • 1 cup tomato puree, canned
  • 5 cups chicken or vegetable broth, low-sodium
  • 4 cups winter squash, cooked
  • 1 ½ tablespoons dried oregano
  • 1 ½ tablespoons dried basil

Instructions

  1. In a large saucepan, warm oil over medium heat.
  2. Stir in onions, carrot, and garlic.
  3. Cook for about 5 minutes, covered.
  4. Stir in the tomato puree, chicken broth, cooked squash, and herbs.
  5. Bring soup to a simmer and cook, covered, for 30 minutes.

Berry Banana Split

Berry Banana Split • Preparation: 5 minutes • Servings: 1 https://www.mihotm.recipes/5items/berry-banana-split/

Ingredients

  • 1 small banana, peeled
  • ½ cup lowfat vanilla yogurt
  • 1 tablespoon lowfat granola
  • ½ cup, fresh or frozen, sliced strawberries

Instructions

  1. Cut banana in half lengthwise
  2. Spoon yogurt into a bowl.
  3. Place banana halves on both sides of yogurt.
  4. Top yogurt with granola and berries. Serve.

Zucchini and Squash Salad with Tomatoes

Zucchini and Squash Salad with Tomatoes • Preparation: 10 minutes • Total Time: 10 minutes • Servings: 8 https://lowcarbyum.com/summer-squash-zucchini-tomato-salad/

Ingredients

  • 1 large summer squash
  • 1 large zucchini
  • 1 cup cherry or grape tomatoes
  • 3 tablespoons olive oil
  • ¼ cup cider vinegar
  • 2 stevia packets
  • ½ teaspoon dried basil
  • ¼ teaspoon dried thyme
  • ¼ teaspoon garlic powder
  • Dash of salt
  • Dash of pepper

Instructions

  1. Slice squash and zucchini into half-moons.
  2. Arrange in steamer over boiling water.
  3. Cover and steam for a minute, then place in cold water to stop cooking. Drain well.
  4. Cut tomatoes in half. Combine squash, zucchini and tomatoes in large bowl.
  5. Mix other ingredients in a small bowl and pour over vegetables. Toss to coat.
  6. Can be served chilled or at room temperature.

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I2D2 Fruit/Vegetable of the Month: Strawberries & Summer Squash

Strawberries & Summer Squash

Check out the Fruit/Vegetable of the Month where The Youth Connection features produce tips, facts, and healthy recipes that you can share with the entire family!

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