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Ingredient Spotlight: Zucchini

There are so many ways to eat zucchini. Its mild sweetness makes it a versatile ingredient in any kitchen.   It can be diced up and thrown into stews or soups, steamed as a simple side dish, roasted for a flavorful accompaniment at any meal.  It can be spiralized into noodles, sliced into planks, even shredded into muffins.  See, I told you it was versatile. 

Squash was most likely first cultivated and consumed in the Americas.  Once European colonization began to take place, explorers began bringing squash seeds back with them to Europe.  Zucchini in its present form was cultivated in Italy in the 19th century.  Since then it has been introduced throughout the world, making it a staple in many people’s lives.

Nutritional Properties

Zucchini is rich in:

  • Vitamin C (56% DV)
  • Vitamin B6 (21% DV)
  • Potassium (15% DV)
  • Vitamin K (11% DV)

Benefits of Consuming Zucchini

Zucchini can bash oxidative stress (thanks to its high vitamin C content).  Like most vegetables, it contains fiber (about a tenth of the daily recommended value), with helps with satiety.  Zucchini is a low-carb, low-glycemic vegetable making it a wonderful substitute for starchy sides, such as pasta.  In addition, it is a good source of vitamin A, which aids in proper immune function.

How to use zucchini:

  • Spiralize zucchini to create noodles with shrimp.
  • Opt for zucchini in this adaptation of tuna noodle casserole.
  • Sauté it up in a stir-fry.
  • Roast it in the oven with a drizzle of olive oil and some S&P.   

– Progress, Not Perfection –,French%20word%20for%20this%20vegetable.

2 thoughts on “Ingredient Spotlight: Zucchini”

    1. Definitely try new ways! I have found that the preparation of an ingredient can play a huge difference. For me, it’s usually a textural thing. Crispy/crunchy zucchini tastes better to me than mushy zucchini any day — regardless of seasonings.

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