Zucchini, also known as courgette or summer squash, is a versatile vegetable that can be eaten raw, grilled, roasted, boiled, or fried, making it popular due to its diverse culinary characteristics. Not only is zucchini rich in water content but it also contains various nutrients. Its natural flavor adds a touch of freshness and deliciousness to summer meals.
Belonging to the gourd family, zucchini is a common summer vegetable with outer skin usually in dark green, golden yellow, or deep emerald green colors. Different colored zucchinis vary slightly in texture, with yellow zucchinis being slightly sweeter than the green ones.
According to the United States Department of Agriculture (USDA) website, every 100 grams of zucchini contains a high water content of up to 94.8 grams, with just 17 calories. It is also rich in essential vitamins and minerals, including vitamins A, C, B group, folate, potassium, magnesium, calcium, iron, and dietary fiber, both soluble and insoluble. Additionally, zucchini contains antioxidants like carotenoids, lutein, and zeaxanthin that neutralize free radicals.
These characteristics make zucchini an ideal source of hydration in summer, aiding in maintaining the body’s fluid balance. Moreover, as reported by Healthline, the low-calorie nature of zucchini makes it ideal for weight loss or maintaining a healthy body weight. Its richness in vitamins, folate, minerals, and dietary fiber contributes significantly to enhancing the immune system, diabetes prevention and management, regulating blood pressure, reducing the risk of heart diseases, and promoting gut health.
When selecting zucchinis, it is advisable to choose ones with longer stems connected to the top. The shorter the stem, the quicker the zucchini loses its freshness. Opt for zucchinis with stems measuring one inch or longer.
Furthermore, pay attention to color and texture. High-quality zucchinis have vibrant skin colors, whether green or yellow, and their skin should be smooth without any blemishes. Dull colors, spots, or wrinkled skins indicate that the zucchini is past its prime for consumption.
Size also matters – moderately sized slender zucchinis of 6-8 inches in length typically have the best texture. Oversized zucchinis may be tougher, contain more seeds, and have poorer taste.
Lastly, zucchinis should feel firm and not soft or saggy when gently squeezed. A zucchini with a certain degree of elasticity is fresher. Soft and saggy zucchinis tend to spoil faster.
To maintain the freshness and texture of zucchinis, consider the following storage methods:
Firstly, refrain from washing freshly bought zucchinis in advance. Try to avoid contact with water, as moisture hastens rotting. Wash them just before cooking.
For refrigeration, the key to preserving zucchinis’ freshness is keeping them as dry as possible. Place zucchinis in a perforated plastic bag to prevent moisture accumulation, store them in the refrigerator, preferably in a drawer with adjustable airflow and humidity controls. Set the slider to low humidity, open the ventilation vent, and they can be preserved for about a week.
Additionally, zucchinis can be frozen for long-term preservation. Slice or shred the zucchinis and store them in a sealed bag in the freezer. This processed zucchini can be kept for several months, but remember to thaw it before direct cooking to maintain its texture. You can also blanch zucchinis before freezing to preserve their color and texture better.
Zucchinis are not only nutrient-rich but also offer a variety of cooking methods to suit different tastes. To easily prepare delicious and healthy zucchini dishes in your busy routine, here are a few simple cooking methods:
Slice zucchinis, stir-fry them quickly with minced garlic and chili flakes in olive oil, season with salt. This is a simple dish that retains the fresh texture of zucchinis.
Cut zucchinis into finger-sized strips, dip them in beaten eggs, roll them in a mixture of breadcrumbs and Parmesan cheese. Preheat the oven to 425°F (about 218°C), bake for 10 minutes until crispy outside and tender inside. These make a healthy and tasty snack.
Preheat the oven to 350°F (approximately 176°C). Mix 2 eggs, 3/4 cup of milk, 2 teaspoons of baking powder, 1/2 teaspoon of salt, 2 tablespoons of sugar (optional or use coconut sugar), 1/3 cup of olive oil, 2 cups of shredded zucchinis, and 2 cups of flour. Pour the mixture into a toast baking pan, bake for 50-60 minutes until a toothpick inserted comes out clean, then cool and slice. This flavorful bread is perfect for breakfast or afternoon tea.
Shred zucchinis into thin strands, mix with your preferred seasonings for a refreshing appetizer. Add sesame seeds, minced garlic, chili oil, or other flavor enhancers of your choice.
Grate zucchinis into fine shreds, mix with flour, eggs, water, a pinch of salt, and baking powder, fry in a skillet until golden brown. These crispy and tender pancakes are a popular homemade snack.
While most people can incorporate zucchinis into their diet, some individuals may need to be cautious when consuming them. For instance, those with weak spleen and stomach functions should consume zucchinis in moderation, as they can exacerbate feelings of coldness or indigestion due to zucchinis’ cooling nature. People with allergic reactions to zucchinis should also avoid consumption.
Furthermore, if zucchinis taste bitter, it is advisable not to eat them. Zucchinis with a bitter taste may contain cucurbitacins, which can cause discomfort in the gastrointestinal tract and should be avoided.
Apart from these exceptions, zucchini, as a seasonal vegetable in summer, is a nutritious and beneficial food for health, suitable for various dietary needs and health goals. Whether as part of a weight loss plan or to enhance nutritional intake, zucchini is a good choice.