Nutritional Cards | Squash

Benefits:

• Nutrient Rich: Squash is high in Vitamin C which helps strengthen our immune system and fight disease. A single serving of squash contains 87% of the daily recommended Vitamin C intake.
• High in Fiber: Squash is a good source of fiber which can help improve digestion by
  decreasing constipation risk, and improving bowel movement.
• Supports Heart Health: Squash contains Potassium, which has a role in blood pressure regulation. A healthy blood pressure, helps decrease the risk of heart disease.
• Low Fat Content: Squash is a good alternative for a low fat side dish for those aiming to lower their cholesterol levels.

How to Prepare:

• Roasted Squash: Roasting preserves the nutrients while enhancing the natural sweetness of squash.
• Squash Soup: A great option for elderly individuals who have difficulty or pain chewing solid foods.
• Squash Noodles: Allows for a great pasta alternative for individuals looking to lower their carbohydrate intake to improve blood glucose levels.

Recipe

Ingredients:

• 2 medium yellow or zucchini squash (or a mix of both)
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1⁄4 cup grated Parmesan cheese
• Salt and pepper to taste
• Optional: fresh parsley for garnish

Instructions:

• Preheat Oven: Preheat your oven to 400°F (200°C).
• Prep Squash: Slice the squash into 1⁄4-inch thick rounds.
• Season: In a bowl, toss the squash with olive oil, minced garlic, salt, and pepper.
• Arrange: Spread the squash slices in a single layer on a baking sheet.
• Add Parmesan: Sprinkle the grated Parmesan evenly over the squash.
• Roast: Roast in the oven for 15-20 minutes until the squash is tender and the cheese is golden and crispy.

Created by Eli Cruz MS, Lifespan, Nutrition & Dietetics