Yes they’re green, but no, they’re not in Emerald City. In this case, OZ refers to Overgrown Zucchini. Every August we hear rumors of baseball bat-sized vegetables showing up on neighbors’ porches. Or we discover a green monster in our own garden—silently growing—hidden under tent-like leaves in the squash patch.
What to do with such unexpected “treasure”? After sawing it off of the vine and using a team of oxen to haul it into the kitchen, cut it open lengthwise and assess. If the seeds are still small and tender leave them in, but if they’re big and tough, scoop them out and save for next year’s crop. Likewise for the skin: if it’s thin and tender, leave it on and cook it, but if it’s gotten thick and tough, especially on the pale underbelly of the beast, peel it off and discard.
What’s left can be sliced into rounds, chopped into cubes, spiralized, or shredded, and then steamed, roasted, or used in a stir-fry. Don’t overcook it: be sure to keep the crunch. Zucchini’s mild flavor is a great carrier for stronger flavors, like tomato, onion, garlic, and basil. It’s not a nutrition heavyweight like broccoli: zucchini contains some vitamin C and potassium, and small amounts of vitamin A, iron, and fiber. But it’s a great low calorie meal extender, and yes, those beautiful golden blossoms are edible!
You don’t need a hot air balloon to escape the Land of OZ. Success comes with being vigilant and picking zucchini while they’re still young and small. Then you can enjoy their unique crunch and flavor, seeds, skin, and all.
PS: A word about zucchini bread. Zucchini bread is basically cake batter with vegetables added. It’s the summer version of winter fruitcake: a lot is made and given away, but it’s not really that good for you. Give zucchini some respect and treat it like the vegetable it is.
Zucchin
i Stir-Fry
The recipe below is from the new SNAP-Ed New York web site. Zucchini is given an Asian twist with soy sauce and garlic. Check out this and other new recipes, tips, and videos: more being added every week!
For a whole meal serve over pasta or rice and add cooked meat or tofu. My own preferences are to use lower sodium soy sauce and fresh garlic instead of garlic powder. 
Ingredients
- 1 Tablespoon vegetable oil
- 2 cups chopped zucchini
- 2 cups green or red bell peppers, seeded and chopped
(about 2 large or 4 small peppers)
- 1 cup chopped onion (1 medium onion)
- 2 teaspoons soy sauce
- 1⁄2 teaspoon garlic powder
Directions
- Heat the oil in a large skillet. Add the chopped zucchini, peppers and onions to the skillet.
- Cook over medium high heat until the veggies are lightly brown, about 4 to 6 minutes. Stir a few times while cooking.
- Season vegetables with soy sauce and garlic powder. Stir and cook for 2 minutes.
- Refrigerate leftovers within 2 hours.
Recipe and photo credits: https://www.snapedny.org/2020/07/zucchini-stir-fry/
Newsletter from FoodHero.org on selecting and preparing summer squash, including zucchini, patty pan, and others.
Coloring sheets, illustrations, and recipes for kids!
Joan Martin, SNAP-Ed Nutritionist
CCE Schuyler
