Zucchini
Enjoy this favourite summer squash stir-fried, barbecued, baked or simply raw.
Andrew Young
Buying and storing
Originating from Mexico, zucchini are part of the summer squash family and peak in warmer months. Luckily, due to Australia's various regional climates, they're available all year-round.
They're commonly green, but also come in yellow and pale green varieties. Choose firm, glossy and unblemished small zucchini, which are less bitter than mature ones. Store unwashed in a vegetable bag and place in the crisper drawer of your fridge for 2 to 5 days. While we've adopted the Italian name, in the UK they're known by their French name, courgette.
Nutrition
Zucchini have a high water content and are low in kilojoules – 61kJ for a standard green zucchini, and 78kJ for yellow zucchini. They're high in beta carotene, vitamins A and C, potassium, folate and riboflavin, which helps metabolise fats. Most of the nutritional value is in the skin.
Preparation
Serve zucchini raw, baked, barbecued or sliced and then pan-fried or stir-fried – pat them dry to minimise their moisture before frying. There's no peeling necessary, simply wash and trim the ends.
Source
Super Food Ideas — October 2012 , Page 12
Author
Kim Coverdale
