Summer squash simply sensational this time of year

They are fat-free, very low in sodium and carbohydrate, rich in vitamins A and C, folate and potassium, and have only 20 calories per cup.

Pick zucchini and yellow squash when they are less than 8 inches in length. Mature squash can be as long as 3 feet and can be eaten, but are often too fibrous.

Summer squash is usually served cooked. It can be prepared using a variety of cooking techniques, including steamed, boiled, grilled, stuffed and baked, barbecued, and shredded for use in breads and cookies.

Before using, thoroughly scrub each squash under running water until the skin feels clean. Cut off and discard the ends. Avoid peeling the squash unless the skin is unusually tough.

Summer squash plants usually produce a bounty of vegetables, so plan ahead and get your squash recipes ready. If you were unable to plant your own garden this year, visit the many area farmers markets to buy and enjoy summer squash.

Summer squash, zucchini skillet

Serves 4 to 6

Ingredients:

2 medium yellow summer squash

2 medium zucchini

3 tablespoons olive oil

3 cloves garlic, finely minced

1 to 2 tablespoons chopped fresh basil, or 1 teaspoon dried leaf basil

1 teaspoon dried leaf oregano

Dash dried marjoram

2 tablespoons chopped fresh parsley

6 to 12 cherry or grape tomatoes, cut in quarters

Cut zucchini and yellow squash into quarters, lengthwise, then cut in thin slices. Heat olive oil over medium heat; add zucchini, yellow squash, and garlic and saute, stirring frequently, until tender. Meanwhile, combine remaining ingredients. When squash is tender, add the tomato and herb mixture to the pan. Continue cooking, stirring, for just a couple of minutes, until hot and well combined. This can be eaten alone or as a topping on brown rice or whole-wheat pasta.

Nutrition information per serving: 144 calories, 8.9 g fat, 28 mg sodium, 15.5 g carbohydrate, 4.7 g fiber, 4.2 g protein

Yellow squash patties

Serves 4 to 6