A monthly newsletter written by Sherry Dell, PhD, CN Volume
2, Issue 3
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Zucchini, zucchini everywhere! |
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The history of the zucchini First of all, botanically speaking, the zucchini squash is actually a fruit rather than a vegetable. It is a member of the cucumber and melon family. It is cultivated in a number of varieties, but most are either deep green or bright yellow in color. They are very mild in flavor, good eaten raw or lightly cooked, and best eaten before they grow too large. The beautiful yellow flower that grows at one end of the zucchini is also edible. Wikipedia says it is likely that zucchini was imported to the US by Italian immigrants in the 1920's. Ironically, all squash has its origins in Central and South America. It is thought that seeds were taken to Europe during the earliest colonization period of the 16th century. The variety we know as zucchini is likely to have spontaneously mutated somewhere in Europe subsequent to its travels across the sea. Nutritionally, zucchini is almost negligible in calories (35 calories per cup of zucchini). But it is high in folate, potassium, Vitamin A, and manganese. It is also high in fiber at about 4 grams per cup.
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As usual, it has been a long, abundant season for the zucchini plants in my neighborhood. I say, as usual, because if you've ever gardened or lived near a gardener, the odds are good that you've been on the receiving end of this endless abundance. We bought a share at a local organic farm this year in a community supported agriculture program. Each week, they bring me a beautiful box of produce of all kinds. And for probably two months now, they've been brining me zucchini. Now these are big, beautiful zucchini of an unusual variety. But nonetheless, zucchini they are. I've cut zucchini into our daily salads. I've sautéed zucchini into pretty much every dish I've cooked; including eggs, stir fries, curry dishes, Mexican dishes (they're great chopped up to put in tacos), pasta dishes, soups, etc. So it just occurred to me that it might be a good idea to pass on some of my recent zucchini recipes to you. The good news about cooking with zucchini is a little bit like the goods news of cooking with tofu, they have a very minimal flavor of their own and so are very malleable to whatever ingredients you add them to.
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tbsp cold pressed olive oil Sauté well shredded onion in olive oil in large fry pan. Add garlic after onion is partially cooked. Rehydrate TVP (textured vegetable protein) with 7/8 cup boiling water in small bowl and set aside. Add bouillon, tomatoes, zucchini, tomato paste, and water as needed to maintain moist mixture. Sautee until well mixed. Add rehydrated TVP to zucchini mixture. Add cheese and cover to melt. Add basil last for 2-3 minutes before serving. Serve on bed of spinach or along side a green salad dressed in olive oil and vinegar. Gluten-free Zucchini Bread 1
1/3 cup brown rice flour Preheat oven to 350 degrees. Lightly butter 9X5 loaf pan (or 3 small loaf pans); dust with rice flour. Mix together flour, potato starch, tapioca starch, baking soda, xanthan gun, salt. Set aside. Cream the butter until white. Add the sugar and mix well. Add the eggs until mixed well. Stir in zucchini. Stir in dry ingredients until well blended. Gently add walnuts. Pour into pan. Bake for 1 hour (or 40 minutes for smaller pans). Gluten-free Turkish Zucchini Pancakes 1
large zucchini Grate zucchini in food processor or grater. Set aside. Beat egg whites until foamy in large bowl. Add grated zucchini, egg yolks, salt and pepper, cheese; mix well. Add 1 cup of flour slowly until batter is thick but spoonable. This may take more flour. Heat oil until very hot. Drop mixture onto oil and flatten out. Flip once. Cook like a pancake. Goes great as a side dish or entree; serve with fresh corn on the cob and/or green salad.
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"I
am the Allower of my own Wellbeing"
Vegetarian
Zucchini Casserole