What can you do with Zucchini?
August is big harvest season for zucchini, that green summer squash that finds it’s way into a variety of recipes. While technically a fruit, this member of the gourd family, is rich in water and fiber, and has zero fat.
The August issue of GBFB’s Nutritious Bytes features zucchini: how to select, store, and cook this versatile “vegetable”.
So, what’s the best way to approach that pile of green cylindrical orbs?
Choose zucchini that are firm without any soft spots. Zucchini come in a variety of shapes and colors including solid yellow, dark green, and green with ridges. Very large zucchini can be less tasty and are better used for baking.
Store in an open plastic bag in the refrigerator, and for best taste, use before they become soft or wrinkly (usually about 3 days).
When ready to prepare, wash the zucchini to remove dirt, then cut the ends off each side. Typically, the skin is left on. Cut into spears, circles, or dice.
Zucchini can be eaten raw or cooked in a variety of ways. Grilled, sautéed, and spiralized zucchini are delicious switches from the old standby of steaming. Beware that zucchini becomes watery when overcooked.
Spiralized zucchini is a great pasta/spaghetti substitute, to add extra veggies to dinner. A vegetable peeler works just as well as a spiralizer for zucchini ribbons. Because zucchini is mild-flavored, it won’t impact the flavor too much in a stir fry or pasta dish. Shred zucchini and add into omelets or baked goods.
Roasted Zucchini and Shallot Salad with Herbs
Ingredients
• 4 shallots (or 1 large white onion)
• 3 tbsp olive oil
• 2 zucchini
• 3 sprigs fresh thyme (or 1 tsp dried)
• 3 sprigs fresh oregano (or 1 tsp dried)
• 1 tsp Italian seasoning
• 2 tsp minced garlic
• 2 tbsp white wine vinegar
Directions
1. Preheat the oven to 425°F. Peel the shallots and halve the larger ones. Toss with 2 tbsp olive oil in a small bowl. Season with salt and pepper,. Stir to combine.
2. Set the shallots on a foil-lined baking sheet and roast, 20 min.
3. Meanwhile quarter the zucchini lengthwise and cut into 1½-inch chunks. Roughly chop the thyme and oregano.
4. Toss zucchini with the thyme, oregano, remaining olive oil, Italian seasoning, garlic, and white wine vinegar.
5. After 10 min., add zucchini to the shallots and roast together for the remaining 10 min. Remove from oven and allow to cool slightly before seasoning with salt and pepper to taste.
Check out the latest issue of Nutritious Bytes to learn more about food and recipes.
