Zucchini is one of several summer squashes with a soft, white, flesh and sweet, mild flavor.
Zucchini is a great vegetable due to its versatility and potent nutrition content. It’s oblong in shape with a smooth, soft flesh inside covered with a yellow or green peel, both of which are edible. They’re a part of the Cucurbitaceae family alongside cucumbers and melons.
Zucchini is packed with fiber, vitamins and minerals. Because of this, it’s known for various medicinal benefits.
Health Benefits of Zucchini:
Zucchini is a delicious summer vegetable to incorporate year round. It contains loads of vitamins, fiber and minerals. Due to its antioxidant content, zucchini is a great anti-inflammatory vegetable. It also provides antimicrobial protection and anti-cancer benefits.
Zucchinis have also been shown to contribute to a healthy gut and optimal digestion. Their fiber content is comprised of both soluble and insoluble fiber, where the insoluble fiber specifically helps with GI transit. Their soluble fiber content may also help you to maintain optimal cholesterol levels which will positively contribute to your cardiovascular health. Additionally, due to its naturally low sugar content, when used in replacement of traditional grains zucchinis may help lower blood sugar levels in those with type 2 diabetes.
Nutrient Breakdown of Zucchinis:
*Per 1 large
- Fiber | 4g
- Protein | 4g
- 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 and zeaxanthin
How To Use:
Zucchini can be used raw, roasted, steamed, grated and spiralized in various recipes. You can also use it in baked goods and for grain free “noodles”. Zucchini can even be made into sushi, hummus, dips, dressings and sauces. It can easily be pureed to add bulk or a thick texture without using cream.
Shred or finely chop 1-2 cups of zucchini using a food processor. You can add this to rice, quinoa, pasta dishes or even egg scrambles to add volume and bulk to a meal. It’s such a great trick if you’re watching your carbohydrate intake or just want to sneak in another veggie.