Zucchini Cooking Tips

Healthy Cooking Tips For Zucchini

Zucchini is a form of squash that is flavorful and rich in different vitamins and minerals. It is a good source of magnesium, vitamin C, manganese and many other minerals and nutrients that your body needs. Unlike cucumber, which can be eaten raw, zucchini is generally more appetizing when cooked.

Buying and Storing Zucchini

• To pick the freshest zucchini, look for a firm heavy squash with a moist stem end and a shiny skin. Smaller squash are generally sweeter and more tender than larger ones. 
• Zucchini should have firm, shiny, and slightly prickly skin, be free of cuts and blemishes.
• Store zucchini, unwashed, in a perforated plastic bag in the crisper drawer of refrigerator up to 5 days. If zucchini starts to wilt, use immediately. 
• Cooked zucchini should be covered, refrigerated and used within two days. 
• To freeze zucchini, slice into rounds, boil for two minutes, plunge into cold water, drain, and seal in airtight containers or baggies. Frozen zucchini may be kept up to one month.

Healthy Cooking Tips For Zucchini

• Due to its high water content, zucchini is best steamed or cooked as quickly as possible with a minimum of water added. Ratatouille is a signature dish made with zucchini, sweet peppers, eggplant, and tomatoes. 
• When grating zucchini, leave the stem on to give you a grip as you work.
• One pound will yield about 3 medium-sized zucchini or about 3 cups sliced or rough chop. 
• Most summer squashes are interchangable in recipes, so if you cannot find zucchini, substitute yellow squash, pattypan squash, Zephyr summer squash, or chayote. 
• Zucchini is a good source of Vitamins A and C, and is low in calories making it an excellent choice for dieters. No need to peel or seed, and young zucchini can be eaten raw in salads. It's completely edible once the stem end is trimmed. 
• Just remember, overcook zucchini and you end up with mush. There is no way to salvage it other than to make soup.

Few Healthy Ways To Cook Zucchini

• Grilled Zucchini Parmesan- One of the best ways to prepare zucchini as a plain side is to grill it. Zucchinis can be grilled over a barbecue whole or can be cut up into different pieces for faster grilling. Because zucchini is a summer squash that is most readily available during warm months, it is a natural option for the grill. Prepare the zuccini with some light spices if you wish, or simply grill it plain. This makes an excellent and healthy side dish, provided that you select healthy seasoning options.Layer thick slices of grilled zucchini with warm tomato sauce, basil leaves and grated Parmesan for a delicious meatless main course.
• Zucchini Carpaccio- Create an impressive appetizer by slicing zucchini into thin rounds. Whisk 1/4 cup (50 mL) white-wine vinegar with 1 small dollop of honey and a sprinkle of salt and pepper. Slowly whisk in 1/4 cup (50 mL) extra-virgin olive oil. Drizzle zucchini with just enough vinaigrette to lightly coat. Let stand for 15 minutes before serving to allow flavours to infuse. Top with shaved asiago cheese. Serve at room temperature.
• Crisp Zucchini Gratin- Slice zucchini into long strips. Layer in a baking dish. Sprinkle with salt and pepper. Sprinkle with breadcrumbs (or Japanese panko). Top with a light sprinkle of Parmesan or asiago. Roast until zucchini is tender and breadcrumbs are lightly golden, 20 to 30 minutes. Serve hot.
• Zucchini Crostini- Create a healthy and easy appetizer by broiling thick zucchini rounds until slightly tender. Sprinkle with pinches of salt and freshly ground pepper. Top each round with a small dollop of light ricotta and sprinkle with nutmeg. Serve immediately.
• Zucchini Noodles- If you’re cutting back on carbs, try pappardelle-style noodles made from zucchini. Simply peel long thin strips of zucchini with a vegetable peeler. Cook in boiling water until tender, 1 to 2 minutes. Toss with your favourite pasta sauce and vegetables.
• Zucchini Shrimp Stir-Fry- Create a light dinner by coating a frying pan or wok with a little sesame and vegetable oil. Add strips of zucchini and quartered baby bok choy. Stir-fry until almost tender. Add a generous amount of minced garlic and a squeeze of lime juice. Add shrimp and stir-fry until shrimp are pink and vegetables are tender. Serve over cooked buckwheat soba noodles. Taste and season with hot chili-garlic sauce, more sesame oil, garlic and lime juice, if you like.
• Grilled Zucchini Ratatouille- Grill ratatouille vegetables, such as zucchini, eggplant, tomatoes and peppers. When cool enough to handle, coarsely chop. Toss with fresh lemon juice, extra-virgin olive oil, chopped fresh oregano, salt and pepper. Boost the protein by adding navy beans or top with cheese such as goat or feta. Great served warm or at room temperature. 
• Roasted Zucchini- If you prefer to not use a grill or are looking for an alternative preparation method, you can roast zucchini in the oven. Cut the zucchini into slices to best affect the roasting, or even dice it into smaller cubes if you wish. You can place the zucchini on a metal tray along with other vegetables like onions, potatoes, squash and more. Season with spices if you wish, and douse with a little bit of olive oil to aid in the roasting process. Set the oven on a medium temperature and roast the tray for several minutes until the zucchini has begun to soften up. This can be used as a filling in burritos or other wraps, or it can be included as a unique side dish.

For the best health benefits of eating zucchini, choose vegetables that are dark in color. Don’t overcook them, and minimize the butter and other oils that you include while you do. This will preserve the flavor while also maintaining the natural healthfulness of the zucchini while you eat.