This issue is all about summer squash.

• Zucchini Frittata

• Zucchini Muffins

• Cooking with Kids: Granola Bites

Make the most of zucchini and summer squash when it is fresh.

Shredded zucchini or summer squash does not have to be cooked before you freeze it. Put shredded squash into a plastic freezer bag and store it for up to six months.

Here are three things to do with shredded summer squash:

• Add to your favorite jarred or homemade pasta sauce. For a family of four, add two cups of shredded zucchini to two cups pasta sauce while you heat the sauce on the stove.
• Add to your favorite meatball or meatloaf recipe for an extra serving of vegetables. Make meatballs or meatloaf with ground chicken or turkey for a healthier option.
• Make zucchini bread or zucchini muffins. Try our recipe for Zucchini Muffins in this issue for muffins that are nutritious and delicious

Zucchini Frittata
Diabetes Friendly  |  Gluten Free  | Vegetarian  |  30 Minutes or less

 

 

 

 

Tips and Tricks 

1. Don’t have fresh eggs? Try frozen liquid eggs.

Preparation time: 5 minutes | Cook time: 20 minutes | Servings: 4

Cost: $2.25

Ingredients:

• 2 teaspoons oil
• ½ cup onion, chopped
• 2 cups zucchini, sliced
• 6 eggs
• 3 tablespoons low-fat milk
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• ¼ teaspoon garlic powder

Directions:

1. Preheat oven to 400˚
2. Heat oil in an oven-safe skillet over medium-high heat.
3. Add onion. Cook for 3 minutes.
4. Add zucchini. Stir to mix. Cook for 5 minutes.
5. While zucchini cooks, crack six eggs into a mixing bowl. Add milk, salt, black pepper and garlic powder. Whisk with a fork until well combined.
6. Add egg mixture to the skillet. Cook for 2 minutes.
7. Place skillet in the oven on the middle rack. Cook for 8 minutes.
8. Remove skillet from the oven with a pot holder. Allow to set for 2 minutes before cutting into quarters. Try serving with whole grain toast and a ½ cup of fruit.
   

 

Zucchini Muffins

Heart Healthy  | Vegetarian  |  30 Minutes or less

Vegetarian  |  30 Minutes or less

Preparation time: 5 minutes | Cook time: 25 minutes | Servings: 12

Cost: $3.00

Ingredients:

• Non-stick cooking spray
• 1 cup all-purpose flour
• 1 cup oats
• ¼ cup brown sugar
• 1 tablespoon baking powder
• 1 teaspoon cinnamon
• ½ teaspoon baking soda
• 1 cup zucchini, shredded
• ½ cup low-fat milk
• ½ cup applesauce
• 1 egg

Directions:

1. Preheat oven to 400˚
2. Grease a 12 cup muffin tin with cooking spray or use muffin cups.
3. In a large bowl, add flour, oats, brown sugar, baking powder, cinnamon and baking soda. Stir to mix dry ingredients.
4. Add zucchini, milk, applesauce and egg.
5. Stir to mix until blended.
6. Spoon the batter into the muffin cups.
7. Bake for 25 minutes, until the tops of the muffins spring back when you touch them.
8. Let cool for 5 minutes before serving.

Cooking with Kids: Granola Bites

Vegetarian  |  30 Minutes or less

Cooking with your kids is a great way to spend time together. Start healthy habits at home by washing your hands before making this recipe. Whole grains are an important part of a healthy diet. Grains give us the energy we need to do the things we enjoy. This recipe is made with whole grain oats to give you energy for homework or play time.

Preparation time: 5 minutes | Cook time: 5 minutes | Servings: 12

Cost: $2.25

Ingredients:

• 1½ cups oats
• ¼ cup raisins
• ¼ cup sunflower seeds (optional)
• ½ cup peanut or seed butter
• 3 tablespoons honey

 

Directions:

1. Add oats, raisins and sunflower seeds, if using, to a mixing bowl. Stir to mix.
2. Add nut or seed butter and honey. Stir to coat oats, raisins and sunflower seeds with peanut or seed butter and honey.
3. Scoop two tablespoons of the granola mixture into your hands. Roll into a ball.
4. Continue forming the rest of the granola mixture into bite-sized balls. Store in the refrigerator for 3 days or freeze for up to 3 months.

Fun Tip:

Try adding your favorite dried fruits like dried cranberries, shredded coconut or chopped apricots.

IMPORTANT!
Make this recipe safe for kids with food allergies.

• Peanut allergies are common. Make this recipe safe for kids with peanut allergies by using sunflower seed butter.

• Make this recipe gluten-free and safe for kids with a gluten allergy or intolerance by using gluten-free oats.