Superfood of the Month: Squash

From butternut to acorn to spaghetti, each variety of squash delivers a powerhouse of nutrients and health benefits. Whether roasted, pureed, spiralized or stuffed, squash is more than just a seasonal side dish — it’s a nutrient-dense superfood with the potential to boost your wellness from the inside out.

Health Benefits

• Packed with Vitamins A and C: Squash varieties, such as butternut, are loaded with beta-carotene (vitamin A) and vitamin C, supporting immune function, skin health and eye health.
• High in Antioxidants: Squash contains antioxidants such as lutein, zeaxanthin and beta-carotene that help reduce inflammation and protect against chronic diseases.
• Supports Healthy Digestion: Rich in fiber, squash promotes a healthy gut, aids digestion and supports regular bowel movements.
• Low in Calories, Big on Satiety: Squash is naturally low in calories but high in volume and fiber, helping you feel full without overeating.
• Naturally Gluten-Free and Versatile: Squash can be used as a gluten free alternative to pasta, bread or stuffing in various recipes, supporting dietary flexibility.
• Heart-Healthy Nutrients: With potassium, magnesium and fiber, squash helps manage blood pressure and supports overall cardiovascular health.
• Supports Blood Sugar Balance: The fiber content slows the absorption of sugar into the bloodstream, which can help regulate blood sugar levels.
• Good Source of Plant-based Compounds: Phytonutrients in squash contribute to disease prevention and overall cellular health.
• Great for Skin and Hair: Vitamins A, C and E, plus zinc and other trace minerals, help promote glowing skin and strong, healthy hair.
• Budget-Friendly and Long-Lasting: Squash is affordable, widely available and stores well, making it an accessible superfood for any household.

Summer Squash and Chicken Stir Fry 

Ingredients 

• 8 oz chicken thighs, boneless, thinly sliced 
• 3 tsp soy sauce 
• 1 T canola oil 
• 2 tsp cornstarch 
• 3½ oz zucchini, cut in half moons 
• 3½ oz yellow squash, cut in half moons 
• ½ oz garlic, chopped 
• 1 tsp ginger puree 
• ½ oz scallions, chopped 
• 1 T rice wine vinegar 
• ½ tsp sesame oil 
• 1 T chicken stock 
• 1 c white rice, steamed 
• Crushed red pepper, to taste 

Directions 

1. Turn up heat and add zucchini and yellow squash. Season with salt and toss until the squash softens but has a crunchy texture.
2. Taste and adjust seasonings, as needed. Serve with steamed white rice and garnish with scallions Return chicken to skillet and add stir-fry sauce. Toss until sauce thickens. 
3. In a large bowl, mix and combine chicken, 1½ teaspoons of soy sauce, canola oil and 1 teaspoon of cornstarch. Set aside and refrigerate. 
4. Prepare aromatics: garlic; scallions; ½ teaspoon of ginger; and crushed red pepper. Set aside in a bowl. 
5. To prepare stir-fry sauce, combine rice vinegar, 1½ teaspoons of soy sauce, sesame oil, chicken stock, 1 teaspoon of cornstarch and ½ teaspoon of ginger. 
6. Preheat skillet over medium-high heat. Add chicken and sauté until browned. Flip chicken and cook until internal temperature reaches 165°F. Set aside. 
7. In the same skillet, add aromatics and sauté for 8 to 10 minutes. 
8. Return chicken to skillet and add stir-fry sauce. Toss until sauce thickens.