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Zucchini, a type of summer squash, is a highly versatile vegetable, good for a main course, side dish, and even a healthy and delicious ingredient in a dessert.  A good source of fiber, zucchini is low in calories and filled with antioxidants.


The Basics

Medium sized zucchini tend to be sweeter and less fibrous than a large zucchini.  Look for zucchini that doesn’t have blemishes or any obvious cuts, splits, or marks.  Store in the refrigerator until ready to use.  When ready, wash gently and cut off the stem prior to preparing.  Zucchini is delicious grilled, sautéed, roasted, or steamed.


Try This

Zucchini can be stuffed with a number of ingredients and are a great dinner option.

For an Italian take on stuffed zucchini, brown ground beef or turkey and mix with tomato sauce, breadcrumbs, garlic, Parmesan cheese, and Italian seasonings. Scoop out the flesh of a zucchini sliced lengthwise.  Mix the zucchini flesh with the meat mixture and fill the zucchini shells with the combined mixture.  Bake at 350 degrees for 45 minutes.  You can also make zucchini bread for a great breakfast option.  For a healthy version, find a recipe that includes whole grain flour and uses pureed fruit to add sweetness without too much sugar.


The Facts

One cup of zucchini is about 40 calories and is an excellent source of vitamin C and a good source of vitamin A.