written by – Garrett Peacy, Dietetic Intern, University of Minnesota School of Public Health

Zucchini, also called courgette, and yellow squash, also called straightneck squash, are two common types of summer squash that are popular in the United States. Although squash are native to the Americas, cultivation of the squash that we know as zucchini was developed in Italy. Zucchini is the immature fruit of the squash variety called marrow in English. Zucchini and other summer squashes are harvested before they are fully matured, and they still have a tender and edible rind. Because the rind has not fully matured, summer squashes tend to have a short shelf life. Despite being derived from plants native to the Americas, zucchini was like brought to the United States by Italian immigrants in the early 20th century.

Sumer squash can be used in many ways with common preparations such as:

· Roasted

· Baked in a casseroles or as a gratin

· Zoodles and squoodles (spiralized into noodles)

· Raw with dip

· Zucchini bread

· Sauteed such as in a succotash

· In an omelet

· Deep fried or fritter

Health and Wellness Benefits

· Source of Vitamin C, A, B6, folate

· Source of Manganese

· A high-volume, low-calorie food that helps promote fullness.

Summer Squash Succotash by Garrett Peacy, May 26, 2023


  • 1 can 15 oz cannellini beans, drained and rinsed
  • 1/2 cup canned corn, drained and rinsed
  • 1 zucchini, cubed
  • 1 yellow squash, cubed
  • 1 shallot, diced
  • 4 peppadews, sliced
  • 1 clove or 1 tbs or minced garlic
  • 3 oz crumbled goat cheese
  • 2 tbs oil of choice
  • Salt to taste

1. Heat oil in a skillet over medium heat.

2. Cook shallot until it starts to become translucent

3. Add corn to pan along with cannellini beans, cooked for a couple minutes until corn begins to become tender

4. Add zucchini and squash to pan along with garlic and peppadews, cook till the zucchini begins to become tender and heated through.

5. Mix vegetables with crumbled goat cheese and serve, salt to taste