ZUCCHINI: A Power House of Nutrition

Young zucchini
(Photo credit: Wikipedia)

Dating back to 7000 B. C., zucchini (Cucurbita pepo) is native to Central and South America.  Sometimes called by the nickname “Italian Squash,” zucchini was brought to North America by its southern neighbours.  Early European explorers introduced zucchini to Italy and other countries in Europe.  Italians initially grew zucchini for their sweet, edible blossoms, later the hearty fruits were experimented with producing the delectable dishes that resulted in zucchini being dubbed Italian squash.  Up until the 20th Century, most Americans considered zucchini a treat reserved for eating on special occasions and were store-bought instead of grown in gardens. 

Part of the summer squash family, zucchini is an excellent source of manganese and vitamin C, a very good source of magnesium, vitamin A, potassium, calcium, iron, folate, copper, riboflavin, niacin, and phosphorous.  Many of the nutrients have been shown to be helpful for the prevention of atherosclerosis and diabetic heart disease.  Summer squash’s magnesium has been shown to be helpful for reducing the risk of heart attack and stroke.  Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure.  All summer squash are perfect diet foods - low in calories, sodium, fat-free, and provide a source of fibre.  All parts of the zucchini are edible.  

How To Grow

Zucchini is probably the best known of the summer squashes.  It is a type of narrow squash that resembles a cucumber in size and shape.  It has a smooth, thin skin that is either yellow or green in colour and can be striped or speckled.  Its tender flesh is creamy white in colour and features numerous seeds.  Its edible flowers are often used in French and Italian cooking.  

Zucchini can be planted by direct seeding or by transplanting young plants that have been started indoors.  Seed directly into the ground as soon as the soil reaches temperatures of 60°F/16°C. for vines.  Fill the holes with compost and mound slightly.  Plant seeds 1in/2.5cm deep.  

Zucchini is a member of the Cucurbitaceae family that includes cucumbers, melons, gourds, and squash, all particularly sensitive to frost.  Select a sheltered spot, and prepare holes about 12in/30cm in diameter and 12in/30cm deep.  Measuring from the centre, space the holes 36in/90cm apart for bush types, 6ft/1.8m apart for vines.  To conserve space, squash can be trained over a sturdy trellis, in which case 2ft/60cm between plants is enough.  

Zucchini grows best when exposed to 6-8 hours of direct sunlight each day.  Regular watering is essential for summer squash.  Feed the plants with a high-potassium organic liquid feed to produce a higher yield.  Thick mulch added after planting will preserve moisture and keep the fruits from touching the ground where they will become soiled and be exposed to insects and diseases.  

Harvesting 

The flavour of zucchini is best when it is less than six inches long.  They should be firm, but not hard.  Zucchini are prolific producers and regular harvesting will promote continued yield throughout the growing season.  Harvest by cutting the stems from the plants gently with a paring knife.  As they are composed mainly of water, summer squashes dehydrate rapidly.  Harvest just before cooking and keep in the refrigerator in a perforated plastic bag until cooking.  Don’t forget that squash blossoms are delicious to eat.  

Small summer squashes are used skin and all.  Larger squash needs their skin and seeds removed: slice lengthwise and scoop out the seeds with a spoon.  Wash summer squash under cool running water and then cut off both ends.  You can then proceed to cut it into the desired size and shape for the particular recipe.  

In the kitchen, zucchini can be steamed, sautéed, boiled, baked, fried, grilled, and stuffed.  Some ideas include: serve raw as an appetiser with a vegetable dip or salad dressing, grate and sauté with thinly sliced garlic, add to bread, muffins, cakes, stews, casseroles, soups, sprinkle grated zucchini or other summer squash on salads or sandwiches.  It can be preserved by canning, freezing, and drying.

In the garden, some gardeners let the squashes ramble through the corn patch, where their sandpapery leaves deter raccoons.  Good companion plants for zucchini are corn, marjoram, and nasturtium.   Don’t grow zucchini and Irish potatoes together as they are incompatible.

---

---

Main Dish Zucchini Recipes

Tuna Stuffed Zucchini - Photo: Pixabay

With summer coming to an end, you probably have an overabundance of zucchini from your garden that you are trying to find recipes for. Or maybe you know someone who is trying to find homes for all of their excess zucchini!  You'd be amazed at all the meals you can create with zucchini.  Here are just a few ideas.

Stuffed Zucchini

5 medium zucchini

1/4 brown rice, uncooked

1/2 c. boiling water

1 small onion, chopped finely

1 clove garlic, minced

1/2 c. parsley, chopped finely

1/4 c. olive oil

1/2 c. bread crumbs

1 lemon

1 egg, separated

1 c. mushrooms, chopped finely (optional)

1/2 c. cheddar cheese, grated

Salt and pepper

Hollow out zucchini with a spoon. After scooping out zucchini, chop remaining insides into small pieces. In a medium-sized saucepan, cook rice with water, onion, garlic, salt, pepper, and oil for about 15 minutes. Add chopped zucchini and cook 5 more minutes. Add bread crumbs, parsley, juice from the lemon, the egg white, mushrooms, and cheese. Preheat oven to 350 degrees. Place filling into zucchini shells. Arrange the zucchini in a baking dish. Spread extra filling around the shells in the bottom of the pan. Cover with foil and bake about 40 minutes.

Zucchini & Rice Casserole

3 tbsp. olive oil

5 or 6 fresh basil leaves, chopped

2 cloves garlic, minced

1 medium onion, chopped

2 c. brown rice, cooked

2 medium zucchini, sliced

1/4 c. breadcrumbs

4 oz. monterey jack cheese, grated

Salt and pepper

Preheat oven to 375 degrees. In a medium-sized bowl, combine olive oil, salt, pepper, basil, and garlic. Spread the rice in the bottom of a 13x9x2-inch baking dish. Arrange half of the zucchini on top of the rice. Sprinkle with bread crumbs and cheese. Spoon some of the sauce on next. Sprinkle with the chopped onion. Add a layer of the remaining zucchini slices. Top with remaining sauce. Bake, uncovered until vegetables are tender (about 1 1/2 hours).

Zucchini pancakes - Photo: Flickr

Zucchini Pancakes

3 c. zucchini, grated

2 eggs

3 tbsp. flour

1/4 c. Parmesan cheese

1/2 teaspoon salt

Pepper

Butter

In a medium-sized bowl, mix together zucchini and salt. Let stand about 45 minutes. Squeeze excess moisture from zucchini. In another bowl, beat eggs well. Add zucchini, flour, cheese, and pepper; mix well. In a large skillet, melt some butter. Fry tablespoonfuls of the zucchini mixture until lightly browned, turning once. Makes about 12 pancakes.

Zucchini & Cheese Enchiladas

2 medium zucchini, grated

1 c. ricotta or cottage cheese

1 small onion, chopped

2 cloves garlic, minced

1 c. mushrooms (optional)

2 c. cheddar cheese, grated

1 (26-oz.) jar pasta or spaghetti sauce

8 flour tortillas

Preheat oven to 350 degrees. In a medium-sized bowl, combine zucchini, cottage cheese, onion, garlic, mushrooms, and 1 c. of cheddar cheese. Pour half of the pasta sauce into the bottom of a 13x9x2-inch baking dish. Spoon zucchini mixture into each of the flour tortillas. Roll each tortilla and place seam-side down in the baking pan. Sprinkle remaining zucchini mixture (if any) on top. Pour the remaining pasta sauce on top and sprinkle with remaining cheese. Bake for 30 minutes. 

Author: Rachel Paxton