Lose Weight. It’s Zucchini Season!
According to NutritionData.com, zucchini is a five star choice for weight loss, owing it to the sense of fullness it gives and a high nutrient content.
Zucchini has many nutritional qualities. Folate, Potassium and Vitamin A, Vitamin C, Vitamin B6, Iron, Magnesium, Phosphorous, Copper, Manganese, Thiamine, Niacin, Pantothenic acid and Zinc.
A zucchini has more potassium than a banana. Zucchinis contain 95 percent water; a small one has about 25 calories. Substitute zucchini for a baked potato and save more than 100 calories.
It is low in calories (only 25 calories per 100 grams of zucchini), saturated fat, cholesterol and sodium, and is a great source of dietary fiber. Fiber is particularly important for those people who suffer with food allergies and related gastrointestinal conditions.
According to NutritionData.com, one cup of cooked zucchini has a nutrition content of
- 10% of the RDA of magnesium,
- 40% of Vitamin A and
- 14% of Vitamin C.
All three are among our top immune-boosting nutrients that we try to emphasize in our diet. Besides, Vitamin C and lutein found in zucchini are very good for eyes.
And don’t forget: the darker the zucchini, the greater the nutrients and minerals, so look for those deep green colors. Zucchini can be substituted for many vegetables in your favorite recipes. It works well in soups, salads, sauces and egg dishes. It works especially well in Italian dishes.
For most recipes it is not necessary to peel zucchini. The peel is where you get most of your vitamins. Zucchini is bland in taste and usually takes on the flavor of other ingredients. It is usually seasoned with oregano, basil, tarragon, garlic or dill
Here are some quick ways to use zucchini that will make them stars.
* Zucchini Fritters with Feta and Dill
Serves 4
2 medium zucchini
1 tsp kosher salt
1 tbsp chopped fresh mint
1 1/2 tbsp chopped fresh dill
1 large scallion, white and green parts, thinly sliced on the bias
4 cloves garlic, minced
1/4 tsp freshly ground black pepper
4 oz feta cheese, crumbled (I used the Trader Joe’s Mediterranean herb crumbles)
grated zest of 1 lemon
1 large egg
3 tbsp AP flour
1. Grate the zucchini on the large holes of a grater onto a clean kitchen towel. (I used 3 paper towels.) Sprinkle with the kosher salt and let it rest while you gather and prep the remaining ingredients. Prepare mint and dill.
2. Wrap the zucchini in about 6 more paper towels and wring as much liquid out as possible (over the sink people!). In a medium bowl, combine the zucchini, mint, scallion, garlic, pepper, feta, and lemon zest. Stir in the egg and flour and mix until well combined.
3. Fry in olive oil. Cook until the fritters are golden brown on each side, 4 to 6 minutes total.
4. Transfer to a plate and serve with a dollop of Greek yogurt.
The flower of the zucchini plant is also edible. Fried squash blossoms are considered a delicacy.
* Red Snapper with Zucchini Flowers
Serves 4
You can substitute the red snapper with another white-fleshed fish like halibut.
4 tablespoons extra virgin olive oil
1 medium onion coarsely chopped (about 1 cup)
8 to 10 large zucchini flowers, chopped (about 1 1/2 cups)
1 tablespoon flat leafed parsley, finely chopped
1/2 cup dry white wine
Salt and freshly ground black pepper
2 fillets of red snapper (about 1 1/2 lbs)
1. Preheat the oven to 450F. Heat 3 tablespoons of the oil in a medium sized skillet over a medium heat and add the onions. When the onions become translucent, about 5 minutes, add the zucchini flowers, parsley, salt and pepper.
Cover and simmer for 10 minutes the zucchini flowers are soft. Add the wine and simmer for another 5 minutes until the wine cooks out. Puree the sauce in a food processor, and salt and pepper to taste, and keep warm
2. In the meantime, place the fish in a small buttered baking dish, skin side down. Add the remaining oil, and salt and pepper. Cover the dish with a cover or tin foil and bake in the oven for about 10 minutes, until the flesh separates easily when prodded with a fork.
3. Separate the fillet into 4 portions and serve with the zucchini flower sauce.
Want to know more about zucchini? Then, click here:
In The World Of Garden Abundance-Zucchini Is The King! | Your Organic Gardening Blog
Yours truly for great health, mind and body,
Michelle, natural health advocate
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August 06 2010 08:19 am | Fitness and Green Living and Healthy Eating and Natural Beauty and Natural Remedies and Weight Loss