Squash is plentiful right now and you may find yourself being gifted with loads of zucchini. Local farmer’s markets will toss in extra in your bag when you aren’t looking. You may be the victim of a hit and run: your neighbor hits up your doorstep with zucchini then runs. What can you do with all that zucchini? What are the health benefits?
1 medium squash has 33 calories, 2 grams of fiber, 2.4 grams of protein and provides the RDA of these vitamins and minerals: Calcium 3%; Iron 3%; Vitamin C 58%; Vitamin A 7%; B6 15% and Magnesium 8%. It also has a whopping 512 mg of potassium, which is great for keeping our blood pressure healthier.
How about reducing age-related macular degeneration? Yep. Zucchini has plenty of the carotenoids lutein & zeaxanthin which are powerhouses for eye health. Manganese too, which aids in the production of collagen which is essential for wound healing and like Vitamin C, manganese is an antioxidant that protects against cellular damage from free radicals. Vitamin C, best known for protecting sailors against scurvy, is a water-soluble antioxidant that also helps our bodies metabolize cholesterol. Squash in general has high water content which makes it a “high volume” food which means there is a LOT of good stuff for very few calories.
How can you add zucchini to your life? Chop it up and add it to soup. Make a casserole with layered slices of zucchini, yellow squash, onion, green tomatoes and cheese. Thinly slice it length-wise and use those slices instead of noodles in lasagna. Slice them in half, remove the “innards” and fill up the slices with marinara or meat sauce, sprinkle with cheese and bake. Whip up a skillet of calabacitas.
Calabacitas is a traditional vegetable dish in New Mexico that my friend Carla introduced me to years ago. It is easy and delicious. I always use a cast iron skillet. Grab one and add a bit of olive oil and put the pan over medium heat; throw in some chopped zucchini along with some salt, pepper and garlic. Stir it around a bit then add some fresh corn and some green chiles. No recipe, it is a throw-it-together dish that takes just a couple of minutes to prepare. Generally, I’d say 2 medium zucchini, 1 ear of corn, and half a can of diced green chiles. Add to your taste; can’t really go wrong. Get out that skillet and whip up a batch.
STAY Healthy. Be STRONG. Get AFTER It.