Zucchini: A Nutrient-Packed Summer Favorite for Every Meal
Why We Love Zucchini
Zucchini (Cucurbita pepo) is a versatile, easy-to-grow vegetable that thrives in urban gardens and small spaces. Whether you have a container garden, a raised bed, or just a sunny balcony, zucchini can produce abundant, delicious harvests all summer long. To find out how to successfully grow them, click here.
Beyond its mild flavor and versatility in recipes, zucchini is also a powerhouse of nutrition, packed with fiber, vitamins, and antioxidants that support overall health.
In this post, we’ll explore why zucchini is a must-have in your diet, how it’s used in different cuisines, and two healthy, delicious recipes that showcase its incredible potential!
Nutritional Breakdown: Why Zucchini Is So Good for You
Zucchini is low in calories but packed with essential vitamins and minerals, making it a great addition to any meal.
Key Nutrients in Zucchini (Per 1 Cup / ~150g Cooked):
Fiber: 2 grams-
Vitamin A: 11% of the DV
Manganese: 14% of the DV
Vitamin C: 26% of the DV
Potassium: 10% of the DV
Magnesium: 8% of the DV
Vitamin K: 6% of the DV
Folate: 13% of the DV
Copper: 10% of the DV
Phosphorus: 5% of the DV
Vitamin B6: 8% of the DV
Thiamine: 5% of the DV
Antioxidants (Lutein, Zeaxanthin, Beta-carotene) – Protect against oxidative stress and improve eye health.
Why Is Zucchini So Healthy?
Low in calories & carbs – Perfect for weight management and keto-friendly diets.
Rich in water (over 90%) – Helps with hydration and digestion.
Supports gut health – High in fiber and prebiotics, which feed beneficial gut bacteria.
Boosts eye health – Contains lutein and zeaxanthin, which protect against age-related vision loss.
Exploring the Versatility of Zucchini in Cuisines Worldwide
Zucchini is a staple ingredient in many global cuisines, adding freshness, texture, and mild sweetness to both savory and sweet dishes.
France: The Key to Ratatouille or Zucchini gratin
Zucchini is a main ingredient in ratatouille, a slow-cooked vegetable dish with tomatoes, eggplant, and peppers. Zucchini gratin is a delicious casserole that can be used as a side dish when paid with meet
Italy: Fiori di zucca fritti (fried zucchini flowers)
Fresh zucchini flowers are picked, battered, and fried for a delightful summer treat.
Greece: Kolokithokeftedes (Zucchini Fritters)
Greek zucchini fritters are crispy, flavorful, and served with tzatziki sauce.
Mexico: Calabacitas (Mexican-Style Zucchini)
A popular side dish featuring sautéed zucchini with corn, tomatoes, and chili peppers.
Now that you’ve seen how some delicious recipes from around the world, let’s bring zucchini into your own kitchen with two easy and healthy recipes!
Zucchini with shallots
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This light, flavorful dish is perfect for those looking for a tasty side dish to complement the meats and grains of your meal.
Ingredients:
Yield: 4 servings
1½ pounds small zucchini
2 tablespoons olive oil
Salt and freshly ground pepper to taste
2 tablespoons fresh bread crumbs
1 tablespoon butter
2 tablespoons chopped shallots
4 tablespoons chopped parsley
Directions:
Step 1
Rinse the zucchini and pat dry. Trim off the ends, but do not peel them. Cut into ⅛-inch slices.
Step 2
Heat the oil in a nonstick skillet and when the oil is hot, add the zucchini. Saute the zucchini over high heat, shaking the pan and tossing gently. Add salt and pepper, and cook a total of 5 minutes.
Step 3
Add the bread crumbs and butter to the pan. When the crumbs start to brown, add the shallots and cook for another minute, tossing. Serve sprinkled with parsley.
Nutritional Highlights: Low in carbs & calories, packed with fiber & antioxidants for a light, refreshing meal.
Chocolate Zucchini Muffins (Paleo, Gluten Free, Grain Free)
This recipe is a super tasty treat from one of my favorite cookbook series, Nom Nom Paleo. Michelle Tam created a wonderful way to enjoy two things most people love: bread and chocolate! Give it a try.
Prep Time: 10 mins
Cook Time: 35 mins
Servings: 12
Ingredients:
2½ cups finely ground almond flour
⅓ cup unsweetened cocoa powder
1 teaspoon baking soda
½ teaspoon cream of tartar
¼ teaspoon of kosher salt
1 cup coconut sugar
4 large eggs
2 teaspoons vanilla extract
1¾ cup shredded raw zucchini (use the large holes on a box grater)
½ cup dark chocolate chips
Directions:
Heat oven to 350°F with the rack in the middle position. While the oven is heating up, line a 12-cup muffin tin with parchment muffin liners or grease well with ghee or coconut oil.
In a medium bowl, combine the almond flour, unsweetened cocoa powder, baking soda, cream of tartar, and salt. Whisk well.
In a separate large bowl, add the coconut sugar, eggs, and vanilla. Use a hand mixer on medium high to blend together until the sugar is fully incorporated and the liquid lightens in color to a lighter brown, about 2 to 3 minutes.
Stir the grated zucchini into the bowl of wet ingredients.
Next, add the dry almond flour ingredients to the bowl of wet ingredients and use a silicone spatula or wooden spoon to mix everything until combined. Stir in the chocolate chips.
Divide the batter evenly into each muffin liner. Fill each muffin cup until the batter reaches about ¼ inch from the top. If desired, dot the top with additional chocolate chips.
Bake the muffins in the oven at 350°F for 25 to 30 minutes, rotating the muffin tray at the halfway mark. The muffins are done cooking when the tops are golden brown and a toothpick inserted into the middle comes out clean.
Remove the muffins from the oven and transfer the muffins to a wire cooling rack to cool completely.
Conclusion
Zucchini is a staple summer vegetable that’s easy to grow, incredibly versatile, and full of health benefits. Whether you’re making zoodles, roasting them, baking zucchini bread, or adding them to savory dishes, this veggie is a nutrient-dense powerhouse.
We’d love to hear how you use zucchini in your cooking! Share your favorite recipes with us on social media and tag us—we might feature them in our next post!
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With love & gratitude,
Jennifer & Janet
Sources: Healthline.com, Nomnompaleo.com
