Zucchini squash (courgette) is one of the most popular summer squashes . As in gourds, it too belongs within the Cucurbitaceae (cucurbita-pepo) family of vegetables.
Almost all members of the squash family vegetables feature smooth skin, tender, crunchy flesh with small edible seeds and high moisture content.
Summer squash crops, including zucchini, exhibit bush habit spread in contrast to vine type spread in winter-squashes. Its fruits shall be ready for harvesting about 40-50 days after seed implantation.
Health benefits of zucchini (courgette)
- Zucchini is one of the very low calorie vegetables; provide only 17 calories per 100 g. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
- Zucchinis have anti-oxidant value (Oxygen radical absorbance capacity- ORAC) of 180 Trolex Equivalents (TE) per 100g, the value which is far below to some of the berries, and vegetables. Nonetheless, the pods are one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians.
- Furthermore, zucchinis, especially golden skin varieties, are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zea-xanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease processes.
- Courgette hold relatively moderate amounts of folates; provides 24 µg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately during early pregnancy it can help prevent neural tube defects in the fetus.
- It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium.
- Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
- Fresh pods, indeed, are good source of anti-oxidant vitamin-C. Provide about 17.9 µg or 30% of daily-required levels per 100 g.
- In addition, they contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
Selection and storage
Zucchinis can be available all around the year, but they are at their best during late spring and summer seasons.
In the stores, choose small to medium-sized zucchini featuring shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 6 to 8 inches length and 2 inches or less in diameter. Some big sized varieties with marrow are specially grown for stuffing. Minor superficial scratches and mild bruises on their surface are common scene but perfectly fine.
Avoid overly mature, large courgette with pitted skin, and those with flabby or spongy textured. Furthermore, avoid those with soft and wrinkled ends as they indicate old stock and moistureless. Go for organically grown products to get rich flavor and nutrient content.
At home, place them in plastic bag and store inside the vegetable compartment of the refrigerator set at adequate relative humidity. They can be stored for up to 2-3 days.
Preparation and serving methods
Wash them thoroughly in cold, running water just before cooking. Sometimes the fruits may require light scrub at places where prickles or dirt attached firmly. Trim the neck and bases. Peeling of skin is not advised.
Zucchini blossoms are also an edible delicacy. In general, blossoms are picked up during morning hours when they are fresh and soft. To prepare, open up blossoms and carefully inspect for insects. Pull off any calyces attached firmly at the base.
Here are some serving tips:
- Fresh, tender zucchini can be eaten raw in salads.
- The pods can be used fried, baked, steamed, boiled, or employed in stuffing.
- It mixes well with potatoes, carrots, asparagus, green beans, etc., in stews, sabzi, and curries.
- Fine-sections, chopped or grated, it can be shredded into bread, pizza, etc.
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