Zucchini & Corn Souffle

2 medium zucchini (about 1 1/2 pounds)
2 1/2 tsp. salt
6 eggs, separated
2 medium ears corn, shucked
2 green onions, chopped
6 Tbsp. butter
6 Tbsp. flour
1/4 tsp. black pepper
1 1/4 cups milk
1/2 cup shredded Swiss cheese

Shred zucchini and place in a colander over a plate or in the sink; toss with 1 tsp. salt. Let stand 30 minutes. Rinse, drain, and blot dry. Separate eggs and let stand at room temperature 30 minutes. Boil corn, covered, 3-5 minutes or until crisp-tender; drain. Let cool slightly and cut corn from cobs. Cook onions and zucchini in butter, stirring, until tender. Stir in flour, pepper, and remaining salt until blended. Gradually stir in milk and bring to a boil, stirring constantly. Cook 1-2 minutes, until sauce thickens. Add to corn and stir in cheese. Stir a small amount of zucchini mixture into egg yolks to temper; return all to bowl, stirring constantly. Allow to cool slightly. Beat egg whites until stiff but not dry. Gently stir a fourth of the egg whites into zucchini mixture, then fold in remaining egg whites. Transfer to a greased and floured 2 1/2-qt. souffle dish. Bake at 350F 45-50 minutes, until top is puffed and center appears set.

Adapted from Taste of Home, June/July 2014 via Taste of Home.com

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Versión en español: this post is also available in Spanish.
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Newsletters: 20 Oct., 2010

Excerpt from the Market Newsletter originally published on 20 Oct., 2010. View the full newsletter for all the photos and links.

Cooking, and reading about cooking
Last month Jackie at L&I recommended a recipe from Chez Panisse Vegetables using corn and zucchini that I think must be this one. If you move quickly you still might be able to find all the ingredients.

Summer squash and corn pasta
4-6 small summer squashes, diced
5-6 ears corn, cut from cobs
2 cloves garlic, finely chopped
1/2 jalapeño pepper, finely chopped
3 Tbsp. olive oil
salt and black pepper to taste
handful cilantro leaves
2 Tbsp. butter
4 Tbsp. water
1 lb. fresh fettuccine, cooked
juice of 1/2 lemon, optional
Saute squash in the oil until tender and a little brown; season with salt and pepper. Add corn, garlic, and jalapeño; continue cooking a few more minutes. Add cilantro (reserving some for garnish if desired), butter, and water; correct seasoning. Add fettuccine and toss. Add lemon juice if corn is very sweet and garnish with cilantro.
From: Chez Panisse vegetables / by Alice Waters and the cooks of Chez Panisse. HarperCollins, c1996.

Warm spinach and squash salad
1.5 lb. delicata squash cut in half, seeded, and sliced, or butternut squash peeled, seeded, and cubed
4 Tbsp. olive oil
1/2 t salt (divided)
black pepper
3 Tbsp. lemon juice or red wine vinegar
8 oz. spinach leaves
1/2 c toasted sliced almonds
Toss squash with 1 Tbsp. oil, 1/4 tsp. salt, and pepper to taste, in a 12×17-inch baking dish. Bake at 400F ca. 20 min., until tender. Mix lemon juice with remaining 1/4 tsp. salt; add squash, spinach, and onions. Heat remaining 3 Tbsp. oil, pour over all, and toss to coat, wilting spinach. Serve immediately.
From: Yoga Journal, Nov. 2009.

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Newsletters: 17 Aug 2011

Excerpt from the Market Newsletter originally published on 17 Aug 2011. View the full newsletter for all the photos and links.

In the belly
Broccoli is considered a superfood and is best known as a cancer fighter. It is packed with calcium, iron, magnesium, and vitamins A and C. It is said to lower cholesterol and blood pressure, and help in detoxification. It is also rich in chromium, which may help prevent adult-onset diabetes.

The Romans grew and enjoyed broccoli during the first century CE, having gotten it from the Etruscans. The name comes from the Latin “bracchium,” which means “strong arm or branch.” It was an obscure vegetable in the U.S. until the 20th century, but has been gaining in popularity, especially over the last thirty years or so.

The leaves and stalks are edible, but the leaves are rather bitter. The stalks have a tough skin and should be peeled before cooking. If you don’t much like broccoli but want to eat it for its wonderful health effects, try peeling, slicing, and cooking just the stalks — some people who are put off by the texture of the flowerheads find the milder, firmer stems much more enjoyable.

In the kitchen
I know I just did zucchini recipes a couple of weeks ago, but there are so many other kinds of summer squash, I think I can find a few more recipes. I like the little round patty-pan squash, because they look like bright yellow flying saucers, but these recipes mostly assume you’ve got the sausage-shaped kind.

Grilled whole summer squash
1.5-2 lb. small summer squash (about 4), washed and patted dry
4 T olive oil
chopped fresh parsley, to taste
salt and pepper, to taste
Preheat grill with all burners on high, 10-15 min. Trim the tops and bottoms of the sqash and rub them with oil. Turn one burner off and the other(s) to medium. Place squash over the burner that is off, close the lid, and cook until easily pierced with a sharp knife, 12-20 min., turning as needed. Transfer to a cutting board and slice. Toss sliced with parsley and seasonings.
From: The gas grill gourmet : great grilled food for everyday meals and fantastic feasts / A. Cort Sinnes with John Puscheck. Harvard Common Press, c1996.

Wagon Wheels with Summer Squash and Mint
16 oz wagon-wheel or bow-tie pasta, cooked
1 Tbsp butter
1 Tbsp olive oil
3 lb. (about 6) mixed summer squash, cut in half lengthwise, then sliced 1/4-inch thick
2 cloves garlic, crushed
salt and pepper to taste
1/2 c fresh mint leaves, chopped
1 c reduced-sodium chicken broth
1/4 c grated Parmesan cheese
Heat butter and olive oil over high heat. Add squash slices, garlic, salt, pepper, and 1/4 cup chopped mint; cook until vegetables are just tender, stirring frequently, about 10 minutes. Add chicken broth and Parmesan cheese; bring to a boil and cook 1 minute. Toss together vegetable mixture, pasta and remaining chopped mint.
From: goodhousekeeping.com

Summer Squash and Carrot Ribbons
1.25 lb. zucchini and summer squash
1/2 lb. carrots, peeled
24 large basil leaves, slivered
3 Tbsp balsamic vinegar
2 Tbsp olive oil
1/4 tsp anise seed
1/2 tsp kosher salt
1/4 tsp pepper
Trim ends of zucchini and squash. Using a vegetable peeler, shave each squash into long, wide, very thin strips, avoiding the center of the squash where the seeds are. Shave the carrots in the same fashion. Toss zucchini, squash, and carrot ribbons with basil. Whisk the vinegar, olive oil, anise seeds, salt, and pepper together and drizzle over vegetable ribbons; toss.
From: goodhousekeeping.com

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Newsletters: 3 Aug 2011

Excerpt from the Market Newsletter originally published on 3 Aug 2011. View the full newsletter for all the photos and links.

In the belly
Garlic has a great reputation for being healthy, although some grumblers claim that it comes from the greater personal space granted to those with strong garlic breath. Although it’s native to central Asia, it spread to other areas rapidly. It was known to the ancient Egyptians, Greeks, and Romans, who ate it to increase strength and endurance. It has traditionally been used for its anti-microbial properties, but modern research has found it useful against high blood pressure, heart disease, stroke, worms, anemia, impotence, gastrointestinal inflammation, and infections (used topically in this last case). There is also some evidence that its anti-infammatory qualities benefit the musculoskeletal an respiratory systems, and may help against arthritis. It seems that the way to get the most benefit from garlic is to chop or crush it, then let it “rest” a little before cooking it; it develops enzymes that are not present in whole garlic.

Whole or crushed, raw or cooked, it supplies a host of valuable nutrients: vitamins A, B1, B2, B6, B12, C, D and E, potassium, iron, calcium, magnesium, manganese, zinc, selenium, phosphorus, copper, and beta carotene. It should be noted, however, that it thins the blood and should be eaten cautiously if at all by those taking anti-coagulants. Also, garlic supplements and in fact most extracts and preparations are significantly less amazing than your basic clove of garlic. In fact, so much of garlic’s benefit comes from the allicin that gives it its distinctive smell that there’s almost no reason to take odorless garlic supplements. The only thing to do is encourage all your friends to eat lots of it too, so you can all smell of garlic together and stop noticing it.

In the kitchen
Whether you have a zucchini surplus or are hoping to be a victim of zucchini-sneaking, you could probably use a few ideas for what to do with them. Zucchini bread is classic, of course; and why aren’t there any recipes on the Market website for it? Well, I can fix that!

Whole wheat zucchini bread
3 eggs
1 c vegetable oil
1.5 c brown sugar
2 c grated zucchini
2 tsp vanilla
1 c all-purpose flour
1 c whole wheat flour
0.25 tsp baking powder
2 tsp baking soda
1 tsp salt
3 tsp ground cinnamon
1 c raisins (optional)
1 c chopped walnuts (optional)
0.25 c wheat germ
Thoroughly mix together eggs, oil, sugar, zucchini, and vanilla. Stir in flours, baking powder, baking soda, salt, wheat germ, and cinnamon. Stir in raisins and nuts. Bake 1 hr at 350F, or until a tester inserted in the center comes out clean.
Note: the zucchini can be grated in season and frozen for later use. Zucchini bread may taste better as a single loaf in January than as the fifteenth loaf in August.

Cheddar Zucchini Wedges
1 chopped onion
0.25 c butter
2.5 c biscuit or baking mix
1 Tbsp minced fresh parsley
0.5 tsp dried basil
0.5 tsp dried thyme
3 beaten eggs
0.25 c milk
1.52 c shredded zucchini
1 c shredded Cheddar cheese
0.75 c chopped almonds, toasted
Saute onion in butter until tender. Combine the biscuit mix, parsley, basil, thyme and onion mixture; stir in eggs and milk just until combined. Fold in zucchini, cheese and almonds. Transfer to a greased 9-in. round cake pan and bake at 400F for 25-30 min. or until a toothpick inserted near the center comes out clean. Cut into wedges to serve.

Panfried sage-scented zucchini pancakes
2 lb medium zucchini, julienned or coarsely grated
1.5 Tbsp coarse salt
3 cloves garlic, crushed
9 finely chopped sage leaves
0.75 c flour, divided
6 Tbsp water
pepper to taste
3 Tbsp olive oil
Rub salt into zucchini until it dissolves; drain 30 min. in a colander. Combine the garlic, sage, and 6 Tbsp flour; stir in water and whisk into a smooth paste. Squeeze zucchini by fistfuls to extract as much water as posible; stir into flour mixture and season with pepper. Spread remaining flour on a work surface. Form zucchini mixture into patties 1/2 inch thick by 4 inches in diameter and gently flour on both sides. Fry in olive oil until golden brown, ca. 7 min.; gently turn over and fry another 5 min., gently flattening occasionally.

=\From: Vegetables / James Peterson. William Morrow and Co., c1998.

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Zucchini coleslaw

2 cups shredded zucchini, drained about 15 minutes
1 cup shredded carrots
1/2 bell pepper, thinly sliced
1/4 cup onion, thinly sliced
1 apple, shredded

1 clove garlic, minced
1/2 tsp. ground ginger
1/4 tsp. celery seed
1/2 tsp. salt
1/2 tsp. pepper
1/4 cup vinegar
2 tsp. olive oil
1/2 tsp. sesame oil
1 Tbsp. honey or sugar

Toss vegetables. In a separate bowl, whisk together the dressing ingredients and toss with vegetable mixture.

Yield: 4 servings

From the Thurston County Food Bank

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Summer squash

native to: the Americas, possibly originating in Mexico
in season here: late summer
Summer squash are squashes that are harvested young, while the skin is still soft and edible. Nearly all summer squash are varieties of Cucurbita pepo, related to melons and cucumbers. There are three basic types of summer squash: zucchini, yellow crookneck and straightneck squash, and scallop or pattypan squash. Archeologists have recovered summer squash seeds that could be well over 10,000 years old in Mexican caves. Native Americans considered squash to be one of the “three sisters,” along with corn and beans; and squash were one of the North American foods that Columbus brought back to Spain.

Summer squash are an important source of carotenoids, especially carotenes, and other antioxidants. Steaming is the best way to retain these nutrients during cooking. Summer squash are starchy vegetables, with 85-90% of their calories coming from carbohydrates, and half of those carbs being starch-like in composition and composed of less popular polysaccharides, but these particular polysaccharides include an unusual amount of pectin in a unique composition that research is starting to link with better regulation of insulin and thus a lower risk of diabetes. They also have a lot of nutrients that are important in sugar metabolism and blood sugar regulation, especially B-complex vitamins. There is still a lot of research to be done on summer squash, but we know it’s a good source of magnesium (which reduces blood pressure and the risk of hearth attack and stroke), manganese (which helps process fats, carbs, and glucose, and may reduce PMS symptoms), zinc, and vitamins C and A, and that its antioxidants are particularly helpful against age-related macular degeneration and cataracts. They also have some good anti-inflammatory compounds like omega-3 fatty acids, carotenoids, and the polysaccharide homogalacturonan. It should be noted, however, that summer squash are a source of oxalates and could be a bad idea for those with kidney or gallblader problems.

Summer squash seeds and the oils extracted from them are thought to have anti-microbial and anti-parasitic properties, although this is one of those areas where plenty of research opportunities remain. They may also help support prostate health.

Freezing summer squash can leave it squishy, but it will retain much of its antioxidant value. If you have a favorite baking recipe (zucchini bread, for instance) and an abundance of squash, go ahead and freeze it up in recipe-ready packets to have all those nutrients at hand all winter.

Read more:
label-style nutrition information for raw summer squash, with skin
label-style nutrition information for cooked summer squash

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Stuffed Pattypan Squash

for each large pattypan squash:
1 slice bacon
1 1/3 Tbsp. diced onion
4 Tbsp. soft bread crumbs
2/3 cup freshly grated Parmesan cheese
salt and pepper to taste

Remove blossom end from squash if necessary. Fill saucepan with 1 inch of water and bring to a boil; cook squash for 10 minutes or until tender. Drain and slice off stem end. Carefully scoop out centers of squash, reserving squash meat. Cook bacon and remove to paper towels to drain. Saute onion in the drippings. Chop squash meat and add to the onion; cook 1 minute. Remove pan from heat and stir in bread crumbs. Crumble bacon and add. Stir in Parmesan cheese and adjust seasoning. Stuff squash to overflowing with bacon mixture and place in baking dish; cover loosely. Bake at 350F for 15 minutes or until squash are heated through.

Adapted from AllRecipes.com

Versión en español: this post is also available in Spanish
Esperanta traduko: this post is also available in Esperanto, because Dana is a language geek.