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Incorporating zucchini in your diet is beneficial to your health because it contains loads of vitamins, fiber, some minerals, and few calories.
Zucchini contains a high amount of Vitamin C, Vitamin B6, folate, potassium, and more.
Because of its antioxidant content, zucchini provides anti-inflammatory benefits, blood sugar regulation, anti-cancer benefits, and digestive health benefits.
The large amount of fiber helps regulate our digestive systems, keeps us feeling full for a longer period of time, and helps release a steady flow of energy to our bodies.
If you’ve ever grown zucchini, or stocked up at the store since it’s inexpensive, you’ve probably ended up with too much of the vegetable and asked yourself this question, “what do I do with all of this zucchini?”
What are good zucchini recipes?
You can include zucchini in any meal. Zucchini is good raw, roasted, grated, baked, spiralized, and steamed.
Zucchini is extremely versatile and you can pretty much add it into anything. The flavor is sweet and mild and can easily be added into many dishes like omelettes, veggie pizza, smoothies, soups, veggie sandwiches, pasta, salads, rice bowls.
I also love making the low-carb zucchini noodles, or zoodles. Just add a little pesto, tomatoes, cilantro, and avocado. You can also try zucchini fries, zucchini lasagna, and of course, zucchini bread.
With a mild flavor, zucchini is also a great vegetable to puree or chop and hide it in your kids’ meals like brownies, pasta sauce, rice, and any other meals where you want to sneak in another vegetable.
And here’s a tip for non-dairy cooking: you can even puree zucchini to thicken dishes without using milk or cream.
There is not a big difference nutritionally in organic versus non-organic produce. Organic produce contains fewer pesticides than conventionally-grown food and is non-GMO, but it is also more expensive than regular fruits and vegetables.
Pesticides in produce may pose subtle health risks especially to children and pregnant women. Zucchini has been on EWG’s Dirty Dozen list for produce with the most pesticide residues, in 2018 zucchini is listed with a “low to moderate” pesticide residue score.
Because of this recent rating, it’s likely fine to buy conventionally-grown zucchini if you want to maximize your grocery budget. However, most conventionally grown zucchini and squash are GMO’s, making more people want to buy organic.
Do some research into GMOs before deciding if organic is for you. There haven’t been any studies showing adverse health affects from consuming GMOs, but more long-term studies are needed to confirm this conclusion.
It’s up to you to decide, zucchini has been found to have GMOs and some pesticide residues, but with the “low to moderate” ranking it is not as crucial to buy organic zucchini as it is for other produce with a higher pesticide residue score.
Save your money for other typically higher-pesticide residue produce to buy organic.
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Garlic and Parmesan Zucchini Recipe
3 medium zucchinis, sliced (try to get them as close to the same width as possible)
1 tablespoon olive oil
1 tablespoon grated parmesan cheese (more or less to taste)
1/2 teaspoon garlic powder (more or less to taste)
Add olive oil to a large skillet and heat over medium-high heat.
Once oil is heated, add sliced zucchini and sauté for about 3 minutes.
Add parmesan cheese and garlic powder and continue sautéing until zucchini is tender.
Makes about 4 servings.
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