zucchini

DESCRIPTION 

Zucchini (also called Courgette) is a member of the summer squash family and is related to cucumbers, melons and pumpkins. Botanically it is classified as a fruit although it is treated as a vegetable in culinary terms. The skin is most commonly uniform green, but also available bright yellow and sometimes with speckles or stripes. The zucchini plant also produces beautiful yellow edible flowers called squash blossoms.  

Zucchini is a great source of vitamins A, C, K and B-complex. It is also mineral rich, especially manganese, magnesium, phosphorous, potassium, nicacin, calcium iron and choline. Additionally, it is a very good source of fiber, protein and antioxidants, including the carotenoids lutein and zeaxanthin.  

PH: highly alkaline 

FLAVOR PAIRINGS 

Almonds, apples, artichokes, arugula, asparagus, aubergine, basil, beans, bell peppers, black pepper, bread crumbs, broth, broccoli, bulgur, butter, cashews, cauliflower, capers, carrots, cayenne, chervil, chickpeas, chili, chives, cilantro, cinnamon, citrus, coconut milk, coconut feta, coconut oil, coconut yogurt, corn, couscous, curry powder, dill, garlic, ginger, hazelnuts, haricovertes, kale, leeks, lemon, lime, marjoram, millet, mint, mushrooms, nut cheese, nut cream, nut m!lk, oil, olives, onions, orange, oregano, parsley, peas, pecans, pesto, pine nuts, pistachios, polenta, potatoes, pumpkin, pumpkin seeds, quinoa, raisins, rawmesan, rice, rosemary, sage, salt, sesame oil, sesame seeds, smoked paprika, spinach, tahini, tamari, tarragon, thyme, tofu, tomatoes, turmeric, vanilla, vinegar, vegan mozarella, walnuts. 

SELECTING 

Really fresh zucchini is shiny and firm. Most of the antioxidants are found in the skin, so it is worth buying organic and leaving the skin on.  

HOW TO USE 

Zucchini can be steamed, sauteed, baked, gratinated, grilled, marinated, fried and so on. It is delicious in salads, soups, casseroles, wraps and stir-fries. Raw zucchini can be spiralized into noodles and used as a gluten-free alternative to pasta dishes. Seasoned raw zucchini slices can be dehydrated into crispy, delicious chips. Raw zucchini is also a great thickener for dairy-free, fat free, nut free creamy dressings and dips. Another unexpected use for raw zucchini includes freezing and blending it into smoothies, puddings or nice cream. What a great trick for disguising veggies and serving to picky kids.  

Zucchini is very delicate and requires very short cooking time. I usually add it at the very end of the cooking process, giving it only a minute or two depending on the size of the cuts. This provides the best flavor and is also a method that allows for more nutrient retention. 

STORING 

Zucchini is best stored unwashed in the refrigerator. It is quite delicate and should be handled gently as bruising will speed up decay. Moisture also shortens shelf life, so make sure it is fully dry before placing it in a breathable container or paper bag. Wrapping it in a paper towel can extend the shelf life further by absorbing moisture. Stored properly zucchini should last up to two weeks. 

Zucchini can also be frozen. Steam or blanch for a few seconds then cool in an ice bath, drain and pat dry before sealing a zip-lock bag or airtight container and placing in the freezer. Studies show that zucchini can retain a large amount of its antioxidant activity even after steaming and freezing. Great news for those who have a surplus of vegetables and want to preserve them for later use. Freezing zucchini will make the texture of the flesh a bit softer though, so it works best in soups, stews, sauces and baked goods, but is not ideal when it comes to dishes that require texture. 

Raw zucchini can also be frozen for using in smoothies, shakes, puddings and nice cream. Simply chop raw zucchini into small pieces and place in a zip-lock bag or airtight container before freezing. Add to blender straight from the freezer and blend until smooth and “ice-creamy”. 

SUBSTITUTING 

Substituting zucchini depends very much on the recipe you are making. 

Zucchini noodles can be replaced by spiralized carrot, beetroot, daikon, turnip, cucumber jicama, parsnip or kohlrabi.  

In curries, casseroles, and soups, replacements such as summer squash or pumpkin work really well.   

Cucumber is another great substitute for zucchini, especially in raw dishes, although in France it is not uncommon to cook cucumbers similar to how squash and zucchini is cooked.  

HEALTH BENEFITS 

The antioxidants and anti-inflammatory nutrients in zucchini help prevent aging and disease including hypertension, atherosclerosis, multiple sclerosis and prostate cancer.  

We often think about carrots as the champion when it comes to eye health. However, the antioxidant properties in zucchini are especially potent when it comes to supporting eye health, preventing cataracts and macular degeneration.  

The anti-inflammatory properties in zucchini have another surprising health benefit. Studies show it can help prevent and alleviate asthma symptoms. On top of this, the polysaccharides in zucchini include an unusual amount of pectin— which is linked in repeated studies to blood sugar regulation and protection against diabetes. 

Zucchini is also rich in potassium which can help reduce high blood pressure by dilating blood vessels. In this way it can protect against heart attacks and stroke.  

Zucchini is high in fiber while surprisingly low in calories, making it a great ingredient for burning fat and losing weight. It is often used as a filling and nutrient-dense starch replacement instead of pasta and rice for those who want to reduce their carb intake. The high fiber content also makes Zucchini great for the digestive tract, helping to alleviate constipation and bloating. It has also been shown to help with more serious gut ailments such as colon and stomach cancers.  

 

OXALATES 

Zucchini contains measurable amounts of naturally-occurring antinutrients called oxalates. Once consumed, oxalates can bind onto minerals and crystalize in the colon or urinary tract. For most people these compounds are then eliminated through the stool or urine without any issues. However, an accumulation of oxalates in individuals with already existing and untreated kidney or gallbladder issues can be associated with an increased risk of kidney stones. Therefore, people who have had, or are at risk of developing kidney stones are often advised to minimize their consumption of high oxalate foods. Others claim oxalates are not the villain, and avoiding these vegetables is misguided, causing people to miss out on important antioxidants, fiber, vitamins, minerals and enzymes. Dr. Brooke Goldner, MD, among others, point out that it is a high intake of animal protein that leads to increased calcium and uric acid excretion as well as decreased urinary citrate – which is the most common cause of calcium oxalate kidney stones.  

Further, some claim that oxalates may interfere with absorption of calcium which in turn can lead to mineral deficiency, leaky gut, malnutrition and even autism. Yet, every peer-reviewed research study shows, the ability of oxalates to lower calcium absorption is so small it does not outweigh the ability of oxalate-containing foods to contribute with calcium and other beneficial minerals.   

Medical Medium information: “There is a myth that certain leafy green vegetables and herbs are high in oxalates and are therefore harmful. This is completely incorrect and is preventing many people from getting some powerful and needed nutrients and healing properties provided by foods deemed to be high in oxalates. Oxalates are not the concern they are believed to be. 

There are oxalates in every single fruit and vegetable on the planet. The vast array of nutrients in so-called high oxalate leafy greens and celery are some of the most nutritious available to us. Medical research and science has not discovered that there are anti-oxalates in fruits, vegetables, and leafy greens that prevent the oxalates from causing us the damage the current trend tells us they do. 

In reality, these foods don’t cause us any harm, rather they provide us with critical healing nutrients like phytochemicals, vitamins, and minerals. If you’re still concerned with oxalate sensitivity, start with a little bit of celery, lettuce and add in more fruits, greens, and vegetables slowly, however the oxalates won't cause an issue when you consume a lot of them either. Eating leafy greens and celery in their raw state is especially helpful.” 

 

 

HISTORY 

Amazingly, archeologists have found squash seeds in Mexico, dating back more than 10,000 years. It was and still is a central part of the Mexican diet alongside corn and beans. This ancient form of squash was the botanical ancestor to the zucchini we know today. Seeds were brought back to Europe by colonizers and cultivation of the Zucchini began in Italy and France in the 19th century. The name is derived from the Italian word “Zuccha”, meaning squash. Zucchini simply means “small squash”. The name makes sense considering that zucchini is picked at an early stage before the skin gets tough and seeds grow large. The french word is “courgette” and this term is used in a few English-speaking countries today as well. European explorers then brought zucchini/courgette to many other parts of the world. Today the largest producers include USA, China, India, Russia, Mexico, and Italy.  

REFERENCES 

Goldner, Brooke M.D. Goodbye Autoimmune Disease> How to Prevent and Reverse Chronic Illness and Inflammatory Symptoms Using Supermarket Foods. 2019 Jul 31 

Danesi F and Bordoni A. Effect of home freezing and Italian style of cooking on antioxidant activity of edible vegetables. J Food Sci. 2008 Aug;73(6):H109-12. 2008. 

Smith BD. The initial domestication of cucurbita pepo in the Americas 10,000 years ago. Science. Washington: May 9, 1997. Vol. 276, Iss. 5314; p. 932-934. 1997.