Zucchini is apart of the summer squash family.
Another name for zucchini is courgette.
Zucchini is believed to have originated in Mexico and South America, even though the name is of Italian and French descent.
Zucchini has been cultivated for over 5,000 years and is grown in summer and warmer climates.
Zucchini is technically considered a fruit but is often eaten as a vegetable.
Zucchini has a mild flavor making it versatile for a variety of dishes.
Due to its popularity zucchini is found year-round.
Zucchini is green with golden or yellow streaks.
The green color can be darker or lighter.
The size of the zucchini is dependent on when it was picked.
Preferably select small to medium-sized zucchini.
Smaller zucchini are younger and more tender.
Look for shiny skin with minimal blemishes.
If the zucchini still has flowers on it, that okay, just means that it's fresh!
Vitamin B9 or known as folate
Zucchini is a low-calorie option, which can aid in weight loss.
Packed with antioxidants!
Fiber content will help out with digestion and gut health.
Helps protect against dementia and aging processes.
Can help to improve eye health
Can increase energy levels
1 medium zucchini or about 180 grams
About 30 calories
About 2 grams of protein
About 0.5 gram of fat
About 5 grams carbohydrates
About 1.8 grams fiber
Use & Cooking:
Zucchini can be used in a variety of ways due to its mild flavor.
Zucchini can be easily used in both sweet to savory dishes and meals.
Try frying, sauteing, grilling, roasting, eat raw, or use in baked goods.
To prepared zucchini cut off the top and base of the zucchini.
Keep the skin on the zucchini.
Zucchini can be cut in many different ways, medallions, diced, strips, spiraled, shredded, or any other way you want!
Warning, don't overcook the zucchini! Overcooked zucchini will get mushy, zucchini holds a lot of water. To avoid mushy zucchini, add a little bit of salt to the cut zucchini, let sit for a few minutes, then pat dry. Depending on how the zucchini is cut you can also squeeze out the excess water with a cheesecloth.
Zucchini makes for a great option when looking for lower-calorie substitutes. Try substituting zucchini for pasta, pizza crust, or carve out the center and make zucchini boats!
Store in the fridge
Zucchini should be consumed soon after purchase.
Zucchini is delicate but should still be firm and not limp.
Zucchini bread or zucchini banana bread
Zucchini and roasted veggies
Parmesan zucchini fries
Zucchini pizza crust
Martínez-Valdivieso, D., Font, R., Fernández-Bedmar, Z., Merinas-Amo, T., Gómez, P., Alonso-Moraga, Á., & Del Río-Celestino, M. (2017). Role of Zucchini and Its Distinctive Components in the Modulation of Degenerative Processes: Genotoxicity, Anti-Genotoxicity, Cytotoxicity and Apoptotic Effects. Nutrients, 9(7), 755. https://doi.org/10.3390/nu9070755
Kopczyńska, K., Kazimierczak, R., Średnicka-Tober, D., Barański, M., Wyszyński, Z., Kucińska, K., Perzanowska, A., Szacki, P., Rembiałkowska, E., & Hallmann, E. (2020). The Profile of Selected Antioxidants in Two Courgette Varieties from Organic and Conventional Production. Antioxidants (Basel, Switzerland), 9(5), 404. https://doi.org/10.3390/antiox9050404
Reinhardt, T. (2014). Super Foods (Seconds ed.). Buffalo, NY: Firefly Books Inc.
Sizer, F., Whitney, E. (2011). Nutrition Concepts & Controversies (twelfth ed.). Belmont, CA: Wadsworth