During the winter, fresh vegetables tend to be more expensive. As we discussed in the post, Learning to Cook with Eggplant, a few vegetables are budget-friendly year-round. In this post, we are going to discuss another such vegetable: zucchini. Zucchini is abundant in the summer, but also available year-round. Keep reading to learn about the nutritional benefits of zucchini, cooking techniques, and sweet and savory recipes.
Zucchini is a dark green squash. It looks like a cucumber but has a tougher texture. Zucchini is rich in many vitamins, including A, C, and K. It is also low in fat, sugar, and calories. This vegetable does not need to be peeled before eating. In fact, the skin of the zucchini is a good source of fiber that can aid in digestion.
Raw Zucchini:
Raw zucchini can be eaten alone or used for dipping. It pairs well with hummus or any other dip generally consumed with vegetables. Always wash the zucchini before eating it. See here for more information on vegetable safety basics.
Cooked Zucchini:
Zucchini can be incorporated into your diet in a variety of ways. It can be added into a stir fry, on top of pizza, and into muffins. When grilled, it can also be a great side dish (check out the recipe below).
A popular method of preparing zucchini is to transform it into “zoodles”, or zucchini noodles. “Zoodles” are a healthier alternative than traditional pasta. They are lower in calories, fat, and carbohydrates. They are also an easy way to incorporate an additional serving of vegetables into your diet. “Zoodles” can be made using a zucchini spiralizer (pictured above). A spiralizer can be purchased online or in-store for less than ten dollars. Once cut, “zoodles” can be boiled, baked, or sauteed. For example, “zoodles” can be added to a pot of boiling water and cooked for 1 minute. They work as a substitute in almost any dish for traditional pasta.
See below for two easy ways to incorporate zucchini into your diet!
Want to try zucchini as a side dish? Check out this recipe.
Sauteed Zucchini
Ingredients:
- 2 medium zucchinis
- 1 tbsp. oil of choice
- Salt and pepper to taste
- Optional: 1/2 tsp. lemon zest or juice
Directions
- Slice the zucchini (about ¼ inch thick).
- Toss zucchini with oil and if desired, lemon zest or juice. Add salt and pepper to taste.
- Place zucchini on a hot pan. Cook for three minutes, flip, and then cook for three more minutes.
- Remove the zucchini when it is tender.
Adapted from: https://www.delish.com/cooking/recipe-ideas/recipes/a53484/grilled-zucchini-recipe/
Craving something sweet? Zucchini bread is a great way to incorporate a vegetable into a snack.
Zucchini Bread
Ingredients:
- 1.5 cups all-purpose flour
- 3/4 cup sugar
- 2 1/4 teaspoons baking powder
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 2 large eggs
- 1/3 cup vegetable oil
- 1 medium zucchini, shredded
- Optional: 1/2 cup walnuts, chopped
- Optional: 1/2 teaspoon freshly grated orange peel
Directions:
- Preheat oven to 350 °F.
- Mix flour, sugar, baking powder, salt, and cinnamon together. Add walnuts if desired.
- In a separate bowl, mix eggs, oil, and zucchini. Add in grated orange peel if desired.
- Put the batter into a greased loaf pan.
- Bake for 70 minutes.
Adapted from: https://www.goodhousekeeping.com/food-recipes/a19038/zucchini-bread-recipe/
What is your favorite way to eat zucchini? Share with us below in the comments section!
