This summer I’ve been hooked on the humble zucchini squash. All of the farmer’s markets and grocery stores have an abundance of locally grown zucchini squash these days, and it’s been calling out my name… “Gina, buy me! Cook me! Eat me! “. No seriously. I can here it.
Zucchini (both yellow and green varieties) provides a vast array of health benefits. Here are just a few examples from WHFoods.com;
- Loaded with carotenoids such as beta-carotene, alpha-carotene (good for prevention of aging!), lutein and zeaxanthin (good for the eyes)
- Good source of vitamin C, magnesium, potassium and fiber
- May help with blood sugar regulationbecause of the magnesium, zinc, and B-vitamins
- Containsanti-inflammatory properties due to the carotenoids and omega-3 fatty acids. The carotenoids are found in the skin, the omega-3 fatty acids are found in the seeds
While the most health-promoting way to prepare zucchini (and retain its many nutrients) is to steam it, a quick saute is another great way to retain the nutrients in this (non-starchy) vegetable.I like to cut up all of my zucchini (after washing it) into equal size chunks. I then heat my saute pan on medium and add about 1-2 tsp of extra virgin olive oil (1-2 tsp for 1-2 zucchini). After evenly layering the zucchini in the pan I saute on medium heat for about 2 minutes on both sides. I like to add basil and pepper for flavor at the end.
Sauteed zucchini can be enjoyed the following ways;
- With black beans
- In a vegetable or chicken wrap
- On top of pasta
- With spaghetti sauce and freshly grated parmesan cheese
The ideas are endless!
Some Recent Zucchini Recipes From Bloggers
Zucchini Pancakes (From Grace of Food Fitness FreshAir)
Strawberry Zucchini Marmalade (From Kim of Mo’Betta)
Grilled Zucchini & Goat Cheese Rollatini with Raisins and Pistachios (From Nicole of Prevention RD)
Zucchini Boats (From Katie of Healthy Heddleston)