Cornell Cooperative Extension

Seneca County
Migrant workers harvest green zucchini squash from rows of plants at Kirby Farms in Mechanicsville, VA on Friday, Sep. 20, 2013.
Image by Lance Cheung, USDA

Get your monthly tips & recipes of food that is in season and other nutrition tidbits.

July: What's Up With Food & Nutrition?

JULY HARVEST OF THE MONTH: SUMMER SQUASH!
Check out all the recipes students in Seneca County School have been making with our Farm to School program!
The zucchini seeds from the Farm to School home garden kits are beginning to provide families with zucchini to eat! If you are not growing your own, yellow squash and zucchini are bountiful at roadside stands and Farmers Markets at this time of year.

To learn how to freeze or can squash to enjoy later in the year, visit National Center for Home Food Preservation, including this tasty summer squash relish recipe.

SNAP-ed also has lots of summer squash recipes to try like these zucchini muffins recipe.

RECIPES

Zucchini Hummus

(Servings: 8)

Ingredients:

  • 1 medium zucchini
  • 1/2 avocado
  • 1/4 c. tahini
  • 1/4 lemon juice
  • 3 “ garlic scapes, diced or 1 clove garlic, minced
  • 1/2 tsp salt
  • pinch paprika

Directions:

  1. Blend in with immersion blender or in a food processor until smooth and creamy.
  2. Serve with pita chips or carrots for dipping.

Recipe adapted from: Undiet Cook Book

Summer Squash or Zucchini Pickles

Recipe makes about 5 pint jars.

Ingredients:

  • 4 pounds summer squash (or zucchini)
  • ½ cup canning salt
  • 1 quart vinegar (5%)
  • 1 cup water
  • Dill seed (1 teaspoon per pint)
  • Garlic (1 clove per pint, if desired)

Directions:

  1. Wash squash, remove ends and slice into rounds. 
  2. Pack garlic, dill seed, and squash into jars, leaving ½-inch headspace.
  3. Bring vinegar, water, and salt to a boil; simmer for 5 minutes. 
  4. Fill jars to ½ inch from top of jars with the boiling hot liquid. Remove air bubbles and check that headspace is still ½-inch. Wipe jars rims and apply lids as directed by manufacturer. Process 15 minutes in a boiling water bath (remember to make altitude adjustments as needed).

*You can skip the canning and put jars in the refrigerator and eat them within 1 month.

Recipe source: https://preservingfoodathome.com/2013/09/16/so-long-summer-squash-see-you-this-winter/

Last updated July 26, 2022

Food & Family

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Harvest of the Month (HOM)

SUMMER SQUASH

Highlighting the New York State grown food being served through the school lunch as part of the Farm to School program.

How to Use Tips:

  • Chop or shred into salads.
  • Shred or coarsely grate and use in quick breads (savory or sweet) or mix with egg andbread crumbs and sauté like a “pancake” or “latke”. Shredded zucchini can be frozen and made into bread later.
  • Blanch then freeze in freezer safe container.
  • Preserve by making zucchini relish or pickles.
  • Sauté into favorite dishes.
  • Marinate zucchini in a oil vinaigrette type dressing and cook it on the grill, either in large chunks on skewers (kabob-style) or in lengthwise slices directly on grill or in foil pouches.
  • Cut into long, thin strips as a replacement to lasagna noodles or other type of pasta as a low carb option.

What are Zucchinis?

This summer squash has its origins from none other than America. It has been known to be called courgette in other parts of the world. Botanically it is considered a fruit but culinary it is considered a vegetable.

Zucchinis come in a variety of colors from yellows to greens. It is grown year round and can be eaten raw or cooked. Make sure to pick these when they reach 8 inches or they become tough and seedy, but still can be used in breads. The flowers can also be eaten!

Nutritional Spotlight

  • High in fiber
  • Low in calories, only 20 calories per 1 cup of sliced zucchini
  • Loaded with vitamins & minerals, including potassium, iron, folate, and Vitamin K.
  • High in vitamin C and other antioxidants.
  • Promotes prostate & heart health

Harvest Calendar

When to expect local crops:

May: asparagus, rhubarb, scallions, greens, lettuce

June: beans, broccoli, flowers, herbs, peas, strawberries, sweet cherries

July: apples, beans, blueberries, broccoli, cauliflower, cucumbers, corn, flowers, herbs, peaches, peas, raspberries, sweet cherries, sour cherries, tomatoes

August: apples, beans, blueberries, broccoli, cauliflower, corn, cucumbers, eggplant, flowers, herbs, peaches, pears, peppers, potatoes, tomatoes

September: apples, beans, broccoli, brussel sprouts, cabbage, carrots, corn, eggplant, flowers, grapes, herbs, pears, peppers, plums, potatoes, pumpkins, raspberries, tomatoes, winter squash

October: apples, broccoli, brussel sprouts, cabbage, cauliflower, flowers, grapes, potatoes, pumpkins, tomatoes, winter squash

In the winter months look for: apples cabbage, kale, winter squash, potatoes, carrots, turnips, parsnips

Year round find: cheese, eggs, poultry, meat, honey, maple products, ice cream, salsa, crackers, popcorn, sauces, dressings, pickles, baked goods