About Zucchini - A Favorite Summer Squash
Summer squash (also known as vegetable or Italian marrow), is a tender, warm-season vegetable. It differs from fall and winter squash in that it is selected to be harvested before the rind hardens and the fruit matures. It grows on bush-type plants that do not spread like the plants of fall and winter squash. Summer squash appears in many different fruit shapes and colors, but perhaps the most popular is zucchini.
Like all squashes, zucchini is descended from native related species originating in South America, but is believed to have been developed in Italy. Zucchini has been popularized throughout North America most likely by Italian immigrants, their descendants and their famous cuisine.
Storage
Because summer squash is immature, the skin is very thin and susceptible to damage. Handle with care. Refrigerate zucchini in hydrator drawer for 3 to 4 days. For longer term storage, zucchini can be frozen. Cook and puree the zucchini and then place in airtight freezer containers for later use in soups. Or simply grate fresh zucchini and seal in airtight freezer containers in measured amounts for later use in breads and muffins.
Preparation Tips
There is no need to peel zucchini; simply rinse it off. This squash is extremely versatile. It is good raw, broiled, grilled, steamed, fried, sautéed, baked or stir-fried. Try some of these ideas:
Steam small zucchini whole, halved lengthwise, or in larger chunks to best preserve texture. This will take from 5 to 15 minutes, depending on diameter. Check tenderness with a knife or fork. Be careful not to overcook. Top with butter, olive oil and a pinch of salt and pepper and serve hot, or drizzle with olive oil or a vinaigrette and serve at room temperature.
Grate or thinly slice raw zucchini into salad or add zucchini sticks or rounds to a vegetable platter with dip.
Add slices to your favorite tomato sauce or pizza.
Add to quiche or other baked dishes.
Add chunks to soups and stews toward the end of cooking time to retain texture, or use zucchini puree as a soup base or stock.
Marinate and grill zucchini sliced in half lengthwise, or skewer chunks for ka-bobs.
Try this quick dish: Fill a large frying pan with chunks of green onion or leek, zucchini (and any other summer squash), bell
pepper, tomato, and eggplant (optional). Salt and pepper to taste. Add garlic and fresh basil, if desired. Toss with a light coating of olive oil, cover and allow vegetables to simmer in their own juices until everything is tender. Serve as a side dish or over pasta.
Sources: “From Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003 and “Whole Foods Companion,” by Dianne Ostad, 2004.
Nutrition Facts
Zucchini is low in saturated fat, sodium and cholesterol. It’s a good source of vitamins C, and B6, protein and dietary fiber. A large portion of the calories come from sugars.
(1 cup raw, chopped zucchini, with skin)
Calories 20
Total Fat 0g
Cholesterol 0mg
Sodium 12mg
Total Carbohydrate 4g
Dietary Fiber 1g
Sugars 2g
Protein 2g
Calcium 2% RDA
Iron 2% RDA
Vitamin B6 14% RDA
Vitamin C 35% RDA
Manganese 11% RDA
Source: www.nutritiondata.com.