Market Watch: Squash Blossoms

You can find them at the farmers’ markets from late spring to early fall. Squash blossoms are the sweet and tender flowers of growing summer squash. I (very gently) grabbed some and rushed home to cook them my favorite way– stuffed and fried until golden (yes, fried!).
152547341

152547341

Squash Blossom

Photo by: Rusudan Mchedlishvili

Rusudan Mchedlishvili

Squash blossoms are the sweet and tender flowers of growing summer squash. I (very gently) grabbed some and rushed home to cook them my favorite way: stuffed and fried until golden (yes, fried!). You can find them at the farmers’ markets from late spring to early fall -- here's what you should know about this farmers' market delicacy.

Squash blossoms are a true delicacy -- fragile and so highly perishable that you’ll almost never find them at the grocery store. For best results, use them within a few hours of bringing them home.

Blossoms are unbeatable when stuffed with cheese and lightly fried. It takes a little bit of work, but they make a spectacular appetizer. I’ve experimented with recipes for everything from tempura batter to egg batter to beer batter to come up with my own version. When frying, make sure the oil is at the proper temperature (a thermometer helps!). This way, the food absorbs the least amount of oil, which helps keep the calories and fat under control.

Crispy Squash Blossoms

Yield: 14 pieces

Ingredients:
1/2 cup part-skim ricotta cheese
3 tablespoons chopped fresh basil
1/4 cup shredded part-skim mozzarella cheese
Canola oil for frying
1 cup all-purpose flour
1 cup milk
1/8 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
14 squash blossoms

Directions:

Place ricotta in a small bowl lined with cheesecloth or a paper towel. Cover with plastic wrap and place in the refrigerator to drain for 1 to 2 hours. Combine strained ricotta, basil, and mozzarella in a small bowl; mix well with a fork. Transfer cheese mixture to a resealable plastic bag and cut off one of the corners so that the filling can be squeezed out. Gently pull away the leaves of each blossom and squeeze in about 3/4 to 1 teaspoon of the filling. Close the petals and gently twist at the top to seal.

To prepare the batter, combine flour and milk. Season with salt and pepper and whisk to combine.

Heat oil in a medium saucepan to 350-degrees. Dip the stuffed blossoms in the batter and allow any batter excess to drip off. Gently place in hot oil and fry, turning once, until golden – about 2 minutes. Transfer to a paper towel to drain. Sprinkle with additional salt if desired and serve immediately.

Nutrition Info (per piece):
Calories: 58 calories
Total Fat: 4 grams
Saturated Fat: 1 gram
Total Carbohydrate: 3 grams
Protein: 2 grams
Sodium: 35 milligrams
Cholesterol: 5 milligrams
Fiber: 0 grams

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana's full bio »

You Might Also Like:

Keep Reading

Next Up

Market Watch: Summer Squash

I love summer squash sautéed or roasted – but what about raw? Check out these two squash recipes full of summer flavor and there’s no cooking required!

Market Watch: Kabocha Squash

Here’s what to do with fresh kabocha squash from the local farmers market.

Market Watch: Early Butternut Squash, and a Butternut Squash Focaccia Recipe

Typically winter squash isn’t ready until mid-October, but I get to enjoy it extra early since I grow this special variety in my garden.

Market Watch: Apricots

Make the most of these sweet gems while they're in season.

Market Watch: Red Plums

Stone fruit like peaches and plums are finding their way to farmers’ markets now. This week’s find from my CSA – these ruby red plums, petite and perfect for snacking.

Market Watch: Bok Choy

One cup of raw bok choy has only 9 calories, but includes 63% of your daily vitamin A and more than 50% of your vitamin C needs. It also has calcium and iron -- talk about a nutrient-rich leafy green!

Market Watch: Sweet Cherries

How to use up all those sweet cherries from your farmers' market while they're still in season.

Market Watch: String Beans

Also known as snap beans or green beans, string beans aren’t just for Thanksgiving casseroles.

Market Watch: Cherries

Scoop up a basket of fresh, in-season cherries next time you're at the farmers market.

On TV

Food Network Apps

In the Kitchen

Get over 70,000 FN recipes on all your mobile devices.

Facebook Messenger

Ask our bot for recipes, meal ideas and daily food trivia.

Amazon Echo

Just say "Alexa, enable Food Network skill" to get started.