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Zucchini
The flowers of the zucchini plant are edible. Fried squash blossoms are considered a delicacy. Zucchini has more potassium than a banana.
NUTRITION
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Zucchini is a good source of several nutrients, such as:
Copper is a mineral that supports bone, heart, brain and immune health.
Manganese strengthens bone health, assists with antioxidant function protecting you from aging and chronic disease, and plays a part in your metabolism and wound healing.
Vitamin C protects tissues supporting your entire body. It’s an antioxidant defending you from disease and the effects of aging. Your body’s ability to take in iron also improves with Vitamin C.
WAYS TO EAT AND COOK WITH ZUCCHINI
Mild in flavor and tender, zucchini pairs well with virtually any sauce or dish.
Spice Zucchini Salad: Using a peeler or a knife, peel or cut 1 cup of thin strips from the zucchini. Toss with 1 1/2 teaspoons canned and chopped chipotle peppers, 1 tablespoon lime juice, and 3 tablespoons oil. In a medium bowl, toss together 4 cups lettuce, 1 can drained and rinsed beans, 1 cup chopped tomatoes, and ¼-1/2 cup of your favorite dressing. Divide among 4 bowls. Top with zucchini mixture.
Creamy Zucchini Lime Dressing: Place the following ingredients in a food processor or blender: 1 chopped medium zucchini, 1/2 cup oil, 1 small garlic clove (or 1/8 teaspoon garlic powder), 1/4 cup lime juice, 2 tablespoons water, 4 teaspoons nut or seed butter (like peanut butter or sunflower seed butter), 1/4 teaspoon salt, and 1/4 teaspoon granulated sugar. Blend until smooth.
Nutrition Facts Serving size 1 cup, chopped
Amount per serving Calories 19.8
Total Fat 0.2g 0% Saturated Fat 0g 0% Polyunsaturated Fat 0.1g Monounsaturated Fat 0g Cholesterol 0g 0% Sodium 12.4mg 1% Potassium 325mg 9% Total Carbohydrate 4.2g 1% Dietary Fiber 1.4g 5% Sugar 2.1g Protein 1.5g 2%
Vitamin A 5% Vitamin C 35% Calcium 2% Iron 2% Vitamin D 0% Vitamin B6 14% Magnesium 5% *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.
