As we enjoy the height of summer, our Harvest of the Month for August is the versatile and nutritious zucchini! This green squash, also known as courgette, is a staple in many gardens and kitchens during the warm months. Whether you're a seasoned chef or a home cook, zucchini offers endless possibilities to enhance your meals.
The Nutritional Value of Zucchini
- Zucchini is low in calories but high in essential vitamins and minerals, including vitamin C, vitamin A, potassium and folate.
- Zucchini contains several antioxidants, including beta-carotene and lutein, which help protect your body from free radical damage.
- The fiber in zucchini supports healthy digestion and can help maintain stable blood sugar levels.
- With a high water content, zucchini helps keep you hydrated and can contribute to your daily fluid intake.
Did You Know?
- Zucchini is believed to have originated in Central America and was later cultivated extensively in Italy, where it got its name.
- While typically treated as a vegetable, zucchini is technically a fruit. It can be eaten raw or cooked, and its mild flavor makes it incredibly versatile.
- The blossoms of the zucchini plant are also edible and are considered a delicacy in many cuisines.
Selecting the Best Zucchini
When selecting zucchini at the grocery store or farmer's market, keep these tips in mind to ensure you're getting the best quality:
- Look for zucchini that is firm to the touch and has smooth, shiny skin
- Smaller zucchini are often more tender and flavorful than larger ones, which can be more fibrous
- Check for any soft spots or blemishes, which may indicate spoilage
Storing Zucchini for Optimal Freshness
In the Fridge
Place zucchini in a plastic bag or perforated vegetable bag in the crisper drawer. It should stay fresh for about a week.
Preparation
Rinse zucchini under cool water before use. You can slice, dice, grate or spiralize it, depending on your recipe.
More Ways to Enjoy Zucchini
Here are a few ideas to incorporate zucchini into your meals:
Zucchini Noodles (Zoodles)
Use a spiralizer to create zucchini noodles. Sauté them lightly with olive oil, garlic and cherry tomatoes for a healthy, low-carb pasta alternative.
Grilled Zucchini
Slice zucchini into long strips, brush with olive oil, sprinkle with salt and pepper and grill until tender and slightly charred.
Zucchini Bread
Bake a moist and delicious zucchini bread with grated zucchini, flour, sugar, eggs and your favorite spices.
Stuffed Zucchini
Hollow out zucchini halves and fill them with a mixture of cooked quinoa, vegetables and cheese. Bake until the zucchini is tender and the filling is golden.
Recipe: Zucchini Fritters
Ingredients:
- 2 medium zucchinis, grated
- 1 teaspoon salt
- 1/4 cup all-purpose flour
- 1/4 cup grated Parmesan cheese
- 1 large egg, beaten
- 2 cloves garlic, minced
- 1/2 teaspoon black pepper
- 1/4 cup chopped fresh herbs (parsley, dill or chives)
- Olive oil for frying
Instructions:
- Grate the zucchini and place in a colander. Sprinkle with salt and let it sit for about 10 minutes to draw out excess moisture. Then, squeeze the grated zucchini in a clean kitchen towel to remove the remaining liquid.
- In a large bowl, combine the grated zucchini, flour, Parmesan cheese, beaten egg, garlic, black pepper and fresh herbs. Mix well until all ingredients are combined.
- Heat a few tablespoons of olive oil in a large skillet over medium heat. Scoop spoonfuls of the zucchini mixture into the skillet, flattening them gently with a spatula.
- Cook for 2-3 minutes on each side, or until the fritters are golden brown and crispy. Remove from the skillet and place on a paper towel-lined plate to drain excess oil.
- Serve warm with a dollop of sour cream or Greek yogurt and a sprinkle of fresh herbs.
Enjoy the bounty of zucchini this August and explore all the delicious ways to include this summer squash in your meals! Happy cooking!