Smashed-Squash Salad

This is a natural fit for summer—cool, crisp, bright, and built around fresh squash and herbs when they are at their best. The lemon, dill, chives, and tangy buttermilk keep the dressing light and refreshing, while the onions add a little bite and sweetness.

Nutritionally, summer squash is low in calories and provides vitamin C, potassium, fiber, and protective plant compounds. The fresh herbs and onions add additional antioxidants, while buttermilk gives the dressing creaminess with less fat than a heavier mayonnaise-based dressing. It is a simple, garden-fresh side dish that works especially well with grilled chicken, fish, or a summer barbecue.

Active time: 15 minutes
Cooking time: 30minutes,
Serves 4-6

Ingredients  

5 Summer squash chopped

½ cup sliced onions

2 Tbsp lemon juice (divided)

1 Tsp salt

1/3 cup buttermilk

2 Tbsp mayonnaise

2 Tbsp chopped fresh chives

2 Tbsp chopped dill

¼ Tsp garlic powder

¼ Tsp pepper

Directions

1.     Smash the summer squash with the back of a chef’s knife or a potato masher. Toss in a bowl with onion,1 Tbsp of lemon juice and salt. Let stand 10 minutes; drain.

2.     Whisk together the buttermilk, mayonnaise, chives and dill, 1 Tbsp lemon juice, and pepper and garlic powder in large bowl.

3.     Add squash mixture, stir to coat.

4.     Let stand 10 minutes.

Make it your own

Substitute with zucchini 

If you don’t have buttermilk, add 1 Tbsp of lemon juice to a cup of whole milk. Stir, let sit for 5-10 minutes. Or use distilled white vinegar.

Add lemon zest along with the juice for fresher citrus flavor without extra acidity.

Use Greek yogurt in place of part or all of the mayonnaise for a lighter, higher-protein dressing

Nutritional highlights

Summer squash is the nutritional foundation of the recipe. It provides vitamin C, potassium, magnesium, folate, fiber, and carotenoid antioxidants while being naturally low in calories. Because the squash is served essentially raw, very little of its heat-sensitive vitamin C is lost during preparation.

Onions, dill, chives, and garlic contribute more than flavor. Onions contain flavonoids such as quercetin, while dill and chives provide vitamin K, vitamin C, carotenoids, and additional plant compounds. Using plenty of herbs is also a good Curative Cuisine technique because they build flavor without relying heavily on salt or sugar.

Lemon juice supplies additional vitamin C and acidity, which brightens the squash and reduces the need for heavier seasoning. Buttermilk contributes calcium, phosphorus, potassium, protein, and vitamin B12 while creating a creamy dressing with considerably less fat than using mayonnaise alone.

Nutrient Per serving:

Calories~110
Protein~4 g
Total fat~6 g
Saturated fat~1 g
Carbohydrates~11 g
Dietary fiber~3 g
Total sugars~6 g
Sodium~650–700 mg 28
Potassium~725 mg
Calcium~75 mg
Magnesium~50 mg
Iron~1.1 mg
Vitamin C~50 mg
Vitamin A~45 mcg
Vitamin K~28 mcg
Folate~70 mcg