Zucchini, also known as courgette, is a staple at farmers’ markets. Low-carb and brimming with nutrients, this summer squash makes for a welcome addition to a balanced diet.

Like other kinds of summer squash, zucchini has a mild, almost sweet flavor and a tender texture that’s perfect for baked goods, pasta and stir-fries. You can have zucchini on its own sauteed, grilled or roasted, or serve it as a side for protein-rich mains.

Reasons to eat zucchini

Here’s the lowdown on zucchini, a versatile, refreshing and nutritious superfood:

1. Provides many nutrients – Whether you enjoy it raw or cooked, zucchini gives you nutrients for your overall health. These nutrients include manganese, potassium and vitamins A and C. Zucchini also offers small amounts of iron, calcium, zinc and B vitamins.
2. Fights oxidative stress – The antioxidants in zucchini help combat oxidative stress, which can end up damaging your cells, proteins and DNA. Oxidative stress is also associated with aging.
3. Boosts digestion – Enjoying zucchini after a meal can help improve your digestion. For starters, water in zucchini helps break down food so that your body can better absorb nutrients. Water also softens your stool so that it’s easier to pass.
4. Supports heart health – Zucchini is naturally rich in fiber. Multiple studies have shown that fiber can help lower bad cholesterol levels. Plus, the potassium in zucchini helps lower blood pressure. High blood pressure and high cholesterol levels are linked to heart disease and stroke.
5. Maintains clear eyesight – Zucchini is an excellent source of lutein and zeaxanthin, two antioxidants that help protect your eyes from damage. Zucchini is also rich in nutrients essential for good vision, such as manganese and vitamins A and C.
6. Controls blood sugar levels – Zucchini contains one key component in helping to control your blood sugar levels: fiber. This nutrient prevents your blood sugar levels from spiking after meals.
7. May help you lose weight – If you want to lose weight healthily, you can start by eating zucchini. It is a filler food for weight loss because it is filling despite being low in carbs. In the long run, eating zucchini may help you lose weight or maintain a healthy weight more easily.
8. Maintains strong bones – Lutein and zeaxanthin in zucchini help keep your bones strong. Vitamin K and magnesium in zucchini also help strengthen your bones.
9. Helps prevent cancer – Some test-tube and animal studies have shown that zucchini extract can help kill cancer cells and prevent them from spreading. Zucchini’s anti-cancer effect might have something to do with its high levels of antioxidants.
10. Supports prostate health – Eating zucchini may also lead to a healthier prostate, as shown by recent animal studies that tested the effects of zucchini seed extracts on older men with sexual difficulties.
11. Keeps your hormones stable – Powerful compounds found in zucchini peel support healthy thyroid function. Your thyroid produces hormones involved in many processes inside your body, so it’s essential that your thyroid is in good shape.
12. Can be easily added to your diet – Zucchini is so versatile that you can practically add it to all kinds of dishes and recipes. Add zucchini raw to your salads, chuck it into a veggie stew or serve it as a side for hearty mains.

Middle Eastern stuffed zucchini recipe

Stuffed zucchini is a popular Middle Eastern dish. Different countries have different methods of preparing this classic dish. But it’s typically made by coring zucchinis and stuffing them with meat or veggies.

Check out this simple stuffed zucchini recipe:

Ingredients for 4 servings:

• 3 garlic cloves
• 2 lemons, cut into rounds
• 7 pounds zucchini
• 1/2 pound ground lamb
• 1 cup fresh lemon juice
• 1 cup whole-grain rice
• 3 teaspoons dried mint
• 1/4 teaspoon allspice
• Salt
• Black pepper

Preparation:

1. Soak rice in a bowl for at least 30 minutes to extract starch. Rinse and drain several times until the water runs clear of starch. Set this aside.
2. Remove zucchini stems and discard. Core the inside of the zucchinis, taking care not to touch the bottom or the sides.
3. In a bowl, knead together the drained rice, ground meat, allspice and generous amounts of salt and black pepper.
4. Fill each zucchini about three-quarters full with the meat-rice mixture. Don’t stuff the zucchinis too tight because the rice will expand as it cooks.
5. Line the bottom of a large pot with the lemon rounds. Place the zucchini in the pot upright with the open end on top. Pour in enough water to cover the zucchinis. If needed, place a plate over the zucchinis if you have trouble keeping them submerged.
6. Pour in lemon juice and add a generous amount of salt. Cover the pot then bring it to a boil. Once boiling, reduce the heat to low and let simmer for 30 minutes.
7. In a small bowl, mash garlic to a paste with salt. Add this paste to the pot along with dried mint. Leave to simmer for 30–45 minutes.
8. When done, transfer zucchinis to a serving platter. Serve with fresh yogurt.

Zucchini offers several health benefits thanks to its vitamins, minerals and antioxidants. To make the most out of zucchini’s impressive nutrition profile, eat more zucchini as part of a balanced diet.

Sources:

Healthline.com

WSJ.com