Zucchini is a year-round staple in my kitchen, but it is especially fresh and flavorful in the late summer months. If you are lucky, you might have a few plants in your garden that will supply you with more than enough of this delicious squash. You can also find fresh, locally grown zucchini at any farm stand or farmers’ market for the next couple of months.
Also known as courgette, zucchini is technically a fruit and ranges in color from shades of yellow to green. It is full of vitamins and minerals, as well as antioxidants, making it a very healthy part of any meal. One cup of cooked zucchini contains 40% of the RDI of Vitamin A - great for eye and immune system health. Zucchini also has potassium (13% of RDI) and Vitamin C (14% of RDI). The antioxidants are mostly found in the skin of the zucchini - so don’t peel it before eating! Antioxidants help protect our cells from free radical damage; benefiting eyes, skin, and the heart, as well as providing protection against certain types of cancer.
Zucchini can be the “star of the show” as in the salad recipe below; or since it has such a mild taste, it can be incorporated into many dishes to add extra nutrients into your meals. Here are a few ideas:
Saute in olive oil and add to scrambled eggs
Add raw into salads
Bake stuffed with rice, lentils, or other vegetables
Add to soups and stews
Brush with olive oil and grill lightly
Spiralize or thinly slice lengthwise and use in place of spaghetti or lasagne
Add to quickbreads, pancakes, or muffins
Another delicious part of the zucchini plant is the flower. I love them stuffed with a little ricotta and parmesan cheese and lightly sauteed in olive oil. Such a special treat!
This is a delicious salad recipe I recently tried featuring zucchini (adapted from NYTCooking.com). The trick for this recipe is to cut the zucchini into ¼ inch “batons”, rather than shaving or spiralizing, which can lead to a soggy salad.
Zucchini Salad with Parmesan, Capers, and Almonds
SERVES 4 - 6INGREDIENTS
3 tablespoons extra-virgin olive oil
1 small shallot, minced (about 2 tablespoons)
2 tablespoons capers, plus 2 teaspoons caper brine
1 teaspoon lemon zest
1 tablespoon lemon juice
1 garlic clove, minced
Salt and pepper to taste
3 medium zucchini
1 cup cherry tomatoes, sliced in half lengthwise
⅓ cup shaved parmesan cheese
¼ cup chopped fresh basil
¼ cup chopped flat-leaf parsley
⅓ cup roasted salted almonds, chopped
“Add-in” ideas for a heartier salad: chopped cooked chicken, cooked shrimp, cooked pasta (penne, rotini, or bowties), pearl couscous, or chopped avocado (if serving immediately).
INSTRUCTIONS
To make the dressing, stir together the oil, shallot, capers, brine, lemon zest and juice, and garlic in a small bowl. Season with salt and pepper. Set aside.
Trim ends of zucchini and cut each squash into 2-inch segments. Slice the segments lengthwise into ¼ inch slabs, then slice those slabs lengthwise into ¼ inch batons. Place in a large bowl.
Season the zucchini with salt and pepper and toss to coat. Stir in the tomatoes, cheese, basil, parsley, and almonds. Toss with the dressing and serve.
Be Well,