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Superfood of the Month: Squash

Basket of yellow squash and zucchini

Jul. 2 2025

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 

Summer squash and chicken stir fry over white rice

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. 
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Featured

Superfood of the Month: Squash

Basket of yellow squash and zucchini

Jul. 2 2025

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 

Summer squash and chicken stir fry over white rice

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. 
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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.