Zucchini

Zucchini, also known as courgette, is a summer squash that belongs to the Cucurbitaceae family. It is a popular and versatile vegetable known for its mild flavor and tender texture. Zucchini is native to the Americas but is now widely cultivated and consumed worldwide.

This is May’s product of the month.

Here are some key points:

  1. Appearance:
    Zucchini has a cylindrical shape with a smooth, thin, and dark green skin. However, there are also yellow and light green varieties available. The flesh is pale green and creamy-white in color.
  2. Taste and Texture:
    Zucchini has a mild, slightly sweet flavor. The texture is firm when young, but as it matures, it can become watery and less firm. The skin is tender and edible.
  3. Culinary Uses:
    Zucchini is a versatile vegetable that can be used in various culinary preparations. It can be eaten raw in salads, sliced and grilled, sautéed, steamed, roasted, or used as an ingredient in soups, stews, stir-fries, casseroles, and pasta dishes. Zucchini can also be spiralized into noodles as a healthier alternative to pasta. (See recipe)
  4. Health Benefits:
    Zucchini is highly nutritious and offers several health benefits. It is low in calories and high in fiber, which can aid in weight management and promote digestive health. The high water content in zucchini helps to hydrate the body. It is also rich in antioxidants that protect against cellular damage and inflammation. The vitamins and minerals present in zucchini support overall health and wellbeing.
  5. Nutritional Profile:
    Zucchini is a nutritious vegetable that offers several health benefits. Here is a breakdown of its nutritional profile per 100 grams of raw zucchini:
  • Calories: 17
  • Carbohydrates: 3.1 grams
  • Fiber: 1 gram
  • Protein: 1.2 grams
  • Fat: 0.3 grams
  • Vitamin C: 17.9 milligrams (30% of the daily recommended intake)
  • Vitamin A: 200 international units (IU) (4% of the daily recommended intake)
  • Potassium: 261 milligrams
  • Folate: 24 micrograms (6% of the daily recommended intake)
  • Manganese: 0.16 milligrams (8% of the daily recommended intake)
  • Magnesium: 14 milligrams
  • Vitamin K: 4.3 micrograms (5% of the daily recommended intake)

Zucchini is low in calories, making it a suitable choice for those watching their weight. It is also rich in dietary fiber, which aids digestion, promotes satiety, and helps maintain bowel regularity.

The vegetable is an excellent source of vitamin C, which is an antioxidant that supports immune function, collagen synthesis, and iron absorption. It also contains small amounts of vitamin A, providing some benefits for vision and skin health.

Potassium is an essential mineral found in zucchini, contributing to proper muscle and nerve function, as well as maintaining healthy blood pressure levels.

Zucchini contains other important nutrients like folate, which is necessary for DNA synthesis and cell division, as well as manganese, which is involved in various enzymatic reactions in the body.

Overall, zucchini is a nutritious vegetable that can be enjoyed as part of a balanced diet. Its low calorie content, high fiber content, and array of vitamins and minerals make it a healthy choice for promoting overall well-being.

RECIPE

Spirralized zucchini, basil pesto (nuts, parsley, basil, garlic, salt, olive oil), chopped cherry tomatoes, fresh spinach leaves (can be added also rucula), olives, salt, black pepper and mix together in a bowl.

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