Also known as “summer squash,” the zucchini shares genes with melons, spaghetti squash, and cucumbers. Much like the tomato, one would assume a zucchini is a vegetable; however, it is botanically classified as a fruit.
Just one cup of cooked zucchini can provide:
- Calories: 17
- Protein: 1 g
- Fat: <1 g
- Carbs: 3 g
- Sugar: 1 g
- Fiber: 1 g
- Vitamin A: 40% of the Reference Daily Intake (RDI)
- Manganese: 16% of the RDI
- Vitamin C: 14% of the RDI
- Potassium: 13% of the RDI
- Magnesium: 10% of the RDI
- Vitamin K: 9% of the RDI
- Folate: 8% of the RDI
- Copper: 8% of the RDI
- Phosphorus: 7% of the RDI
- Vitamin B6: 7% of the RDI
- Thiamine: 5% of the RDI
Zucchini is also packed full of antioxidants; however, these are found mostly in the skin, so think twice before peeling your zucchini if you want to reap all the healthful benefits. Adding to the health benefits are the insoluble and soluble fiber. Think good digestion and normal bowel movements. I won’t get too thick in the weeds on that topic as we discuss why a healthy gut is crucial to your overall health in other articles on our blog.
Since most folks I know have an abundance of zucchini this season, I decided to create some healthy zucchini recipes that will hopefully inspire you with more ways to ensure you are not wasteful of your harvest. If you have any of your own healthy recipes, I would love for you to drop them in the comments.
Pro Tip: When cooking zucchini recipes, because it has quite a bit of water in it, a critical step is to remove as much of the excess water as you can. After you grate it, be mindful to squeeze the zucchini in-between paper towels or a cloth to dry it out as much as possible.
Ingredients
- 6 eggs
- ¼ cup milk
- ½ onion sauteed
- 1 cup shredded zucchini
- 1 tsp hot sauce
- ½ cup cheddar cheese shredded
- ½ cup Monterey Jack cheese shredded
Instructions
- Preheat oven to 375 degrees F.
- Sauté onion until softened and translucent.
- Whisk eggs, milk, hot sauce, and salt and pepper (to taste).
- Fold in zucchini and cheeses.
- Pour mixture evenly into prepared muffin tins or silicon mold.
- Bake for 15 – 18 minutes or until eggs are set.
Notes
Nutrition
Equipment
- Blender or Immersion Blender
Ingredients
- 1 tbsp unsalted butter
- 2 tbsp extra virgin olive oil
- 1 onion finely chopped
- 1 garlic clove sliced
- 1.5 lbs zucchini halved and sliced ¼ inch thick
- ⅔ cup stock
- salt and pepper to taste
Instructions
- Melt butter and olive oil over medium heat.
- Add onion and garlic and cook until softened and the onion is translucent.
- Add zucchini and cook, stirring frequently, until softened, about 10 minutes.
- Add stock and 1 cup of water and bring to a simmer.
- Use an immersion blender or transfer to a blender, and blend until silky smooth.
Notes
Nutrition
Ingredients
Bread
- 3 cups almond flour
- 1 tsp salt
- 1 tsp baking soda
- 1 tsp baking powder
- 2 cups Swerve sugar substitute
- zest of 2 large lemons
- 3 eggs
- 1 cup extra virgin olive oil
- 1 tbsp fresh lemon juice
- 1½ tsp vanilla
- 2 cups grated zucchini
Lemon Glaze
- 2 cups Swerve powdered sugar substitute
- 3 tbsp fresh lemon juice
Instructions
- Preheat oven to 325 degrees F.
- Grease and flour two 8 x 4-inch loaf pans and set aside.
- Whisk salt, baking powder, and baking soda. Set aside.
- Combine sugar and lemon zest. Rub together with your fingers until fragrant.
- Add eggs, olive oil, lemon juice, and vanilla to the lemon sugar mixture and stir until smooth.
- Add dry ingredients to wet ingredients and stir until just combined.
- Fold in the zucchini and pour the batter into the prepared loaf pans.
- Bake for roughly 60 minutes.
- Carefully remove the loaves from the pans.
- While the bread is cooling, make the lemon glaze by combining Swerve powdered sugar and lemon.
- Drizzle the glaze over the loaves.
- Slice and serve.
Nutrition
Ingredients
- 1 cup panko bread crumbs
- ½ cup Parmesan cheese grated
- 1 tsp Italian seasoning
- 4 zucchinis quartered lengthwise
- ½ cup almond flour
- 2 large eggs beaten
- 2 tbsp chopped fresh parsley leaves
Instructions
- Preheat oven to 425 degrees F.
- Combine panko, parmesan, and Italian seasoning; set aside.
- Dredge zucchini in flour, dip into eggs, then dredge in panko mixture, pressing to coat.
- Place zucchini onto prepared baking sheet.
- Bake for 20 – 22 minutes or until golden brown and crisp.
- Serve immediately.
Nutrition
Recommended
You Might Like
