All about Zucchini: make the most of this versatile summer squash 🥒

Originally from the Americas, zucchinis were cultivated in Northern Italy and reintroduced to the US by Italian immigrants in the 1920s. They are both highly nutritious and delicious, making them a perfect addition to your diet this summer.

Health Benefits

Zucchinis are rich in antioxidants - such as vitamin A, vitamin C, polyphenols, and carotenoids - which help fight inflammation in the body, reduce your risk of many chronic illnesses, and improve healthy eye function. They also contain B vitamins - including the all-important vitamin B6 - and folate, which are all vital micronutrients for healthy brain, blood and cell formations.

Eating zucchinis can help us maintain healthy blood pressure, cholesterol, and heart functions, as they contain important minerals including potassium, magnesium, and vitamin K. These minerals also help us grow and maintain strong bones!

Finally, courgettes contain pectin, a soluble fiber with promotes healthy digestion and a diverse gut microbiome, both of which contribute to lifelong health.

Let’s get cooking

Enough health chat - how do we eat them? Thankfully, zucchinis can be enjoyed in so many ways and even eaten raw!

1. Uncooked - Zucchini has a crunchy texture similar to cucumber, so you can enjoy it in dips, garnishes or salads to get the maximum nutrient benefit!
2. Pan-fried - Sauté sliced courgette in a hot pan with some oil, garlic, salt and pepper for 5-7 minutes, flipping once or twice to let the slices brown. Enjoy or top with fresh herbs and parmesan cheese!
3. Grilled - Love to barbecue? Zucchinis work great on the grill. Simply cut into thin, wide strips, season with oil, salt and pepper, and cook on each side for a few minutes until tender.
4. In the oven - Cut into circles or spears, toss with some olive oil, salt and pepper, then bake at 400°F for 15-20 minutes. Or broil for the last 5 minutes for a more caramelized taste.

A fresh Zucchini summer salad — Grilled zucchini, peppers and eggplant — Stuffed Zucchini Boats are a family favorite

Make it the star of your meal 🌟

Try swapping out your boring spaghetti for ‘zoodles’ (zucchini noodles), or use strips of courgette instead of lasagne noodles: the possibilities are endless!

Zucchini noodles with Peanut Sauce⏱ 20 mins · 📸 1For Sauce:, smooth peanut butter, Low Sodium Soy Sauce, garlic, grated ginger

Parmesan crusted zucchini fries⏱ 10 mins · 📸 16zucchini , parmesan cheese dry , olive oil, extra virgin, garlic powder, cayenne pepper

Zucchini Lasagna (no noodles)⏱ 25 mins · 📸 3zucchinis sliced lengthwise approx 1/4" thick, breadcrumbs, panko, almond meal (whatever you have on hand), garlic clove minced, onion chopped, Extra lean ground beef

Zucchini fritters📸 2medium zucchini, small onion, egg, flour, salt, pepper

Due to its high water content, zucchini is also delicious in baked goods such as zucchini bread and zucchini muffins. Is there anything zucchini can’t do?

❓Tips and Tricks❗

1. Gone mushy? Zucchini has a high water content, so try cooking it at higher temperatures with plenty of oil, flipping only once or twice. You can also slice and salt it before cooking, letting it rest for 10-20 minutes to draw out the moisture and then patting it dry with a paper towel.
2. Refrigeration - Keep your unwashed zucchini in the crisper drawer of your refrigerator and it will last up to a week. The skin might go wrinkly the longer it’s kept but it will still be delicious.
3. Freezing - Too much squash on hand? Simply cut into bite-size pieces, blanch in boiling water for 30-60 seconds (to maintain firmness and color), drain and pat dry, and freeze on trays overnight. Once frozen, store in airtight bags in the freezer for up to 3 months.

Did you try any of these recipes? Share your creations with a Cooksnap! 📸