Zucchini is a favorite vegetable I use almost daily in so many ways for it’s versatility and nutrition content. Zucchini is one of several summer squashes with a delicious white soft flesh and sweet, mild flavor. They’re oblong in shape with a smooth and soft flesh inside covered in a yellow or green peel, both of which are edible.
How to use | use raw, roasted, steamed, grated, spiralized in many recipes. Use in baked goods, skillet meals, salads, roasted with other veggies, made into “noodles”, in sushi, hummus, dips, dressings, sauces, etc. I love using zucchini in non-dairy cooking because of the versatility. It can easily be pureed to add bulk or a thick texture without using cream. Some of my favorite Nutrition Stripped recipes using zucchini include: Raw Beet Marinara and Zucchini Noodles, Zucchini Bread with Sweet Cashew Cream.
Nutrient breakdown of ZUCCHINI | *per 1 large (320g)
Fiber | 1 large zucchini contains 4g fiber
Protein | 1 large zucchini contains 4g protein
Vitamin A | 13% DV
Vitamin C | 92% DV
Vitamin K | 17% DV
Thiamine | 10% DV
Riboflavin | 27% DV
B6 | 35% DV
Folate | 23% DV
Magnesium | 14% DV
Iron | 6% DV
Phosphorus | 12% DV
Potassium | 24% DV
Manganese | 28% DV
Copper | 8% DV
Antioxidants | carotenoids including lutein, zeaxanthin
Zucchini is a delicious summer vegetable to incorporate year round, it contains loads of vitamins, fiber, and some minerals. Due to it’s antioxidant content, zucchini are great for anti-inflammatory benefits,antimicrobial protection, anti-cancer benefits, blood sugar and diabetes support, and digestivehealth. As with most fruits and vegetables, broccoli contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.
Where to purchase | health food stores, grocery stores, or farmers markets. Purchase organic as much as possible, zucchinis are one of several foods on the “dirty dozen” list from the EWG- meaning foods that contain the most pesticide residue (which isn’t a good thing!).
Tips and tricks | Here’s a personal trick I use all the time, shred or finely chop using a food processor 1-2 cups of zucchini, add this to rice, quinoa, pasta dishes, egg scrambles, etc. to add volume and bulk to a meal without increasing the calories. It’s such a great trick if you’re watching your carbohydrate intake or just want to sneak in a another veggie.