Zucchini and the like are the little black dresses – make those little green dresses – summer vegetables. You can show off the squash as the star of the meal or hide it in a stew or cake. It’s as easy to eat and love as it is to grow.
“Like most vegetables, zucchini are low in carbohydrates and cholesterol and low in total and saturated fat,” she added in an email. “Plus, zucchini contains carotenoids like lutein, which help support skin health by providing a level of sun protection (but still wear your sunscreen).”
Whether you eat zucchini sticks, scalloped patties, or twisty crooknecks, all varieties of summer squash have similar nutritional value. However, Dudash notes that yellow squash has a lot more seeds than zucchini, which gives it a slightly higher fiber content.
Yes you can eat it raw
Sliced squash salads are perhaps the easiest way to enjoy this vegetable in all its forms. Use a mandolin or a hand vegetable cutter to make thin slices of zucchini or other squash, then garnish them with dressing.
Health-conscious eaters may want to skip the bandage, but Dudash recommends adding it. “Try to pair fat with your zucchini, as it helps stimulate the absorption of fat soluble nutrients, including lutein,” she said. “Drizzle with olive oil, pair it with Parmesan, and so on.”
There is also a slight vitamin benefit to eating raw zucchini. “When you cook zucchini, they release a lot of water, which reduces the water content of the vegetable. Water soluble nutrients, like vitamins B and C, will be higher in raw zucchini because they escape the released water. Dudash said.
Eat it cooked
Cooks in a hurry can always buy fresh or frozen packaged zoodles at the store, but with so many fresh in season zucchini, why not try making your own?
Inexpensive vegetable noodle gadgets are widely available online and in household goods stores, but you can also use a versatile julienne slicer to make thin strands of zucchini noodles that melt in cooked sauces and casseroles. in the oven.
You can also freeze your homemade zoodles to serve after the squash is out of season. Spiral the zucchini, then gently squeeze them and blot any excess moisture with a non-sponge kitchen towel.
Freeze in a single layer on a baking sheet, then transfer to a freezer-safe bag and store for up to three months. Drop the frozen zoodles directly into boiling water or thaw them in your refrigerator bag before using them, draining any extra liquid that may come out of the zoodles when thawed.
Make it into candy
With its neutral flavor, zucchini has long been the vegetable of choice for parents trying to add a little more vitamins to their family’s desserts. Whether mixed with nuts and spices, chocolate or citrus, summer squash can adapt to any sweet costume.
Casey barber is a food writer, illustrator and photographer; the author of “Pierogi Love: New Takes on an Old-World Comfort Food” and “Classic Snacks Made from Scratch: 70 Homemade Versions of Your Favorite Branded Treats”; and editor of the site Good. Food. Stories.