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Zucchini: A Power House of Nutrition

By Gwen Nyhus Stewart

Dating back to 7000 B. C., zucchini (Cucurbita pepo) is native to Central and South America. Sometimes called by the nickname “Italian Squash,” zucchini was brought to North America by its southern neighbours. Early European explorers introduced zucchini to Italy and other countries in Europe. Italians initially grew zucchini for their sweet, edible blossoms, later the hearty fruits were experimented with producing the delectable dishes that resulted in zucchini being dubbed Italian squash. Up until the 20^th Century, most Americans considered zucchini a treat reserved for eating on special occasions and were store-bought instead of grown in gardens.

Part of the summer squash family, zucchini is an excellent source of manganese and vitamin C, a very good source of magnesium, vitamin A, potassium, calcium, iron, folate, copper, riboflavin, niacin, and phosphorous. Many of the nutrients have been shown to be helpful for the prevention of atherosclerosis and diabetic heart disease. Summer squash’s magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure. All summer squash are perfect diet foods - low in calories, sodium, fat-free, and provide a source of fiber. All parts of the zucchini are edible. Zucchini can be yellow or green and is considered to be yellow or green energy according to the colour of the skin. (See Yellow and Green Plants, Food Colours, and Recipes for more information about the relationship between food colours, phytochemistry, and health.)

How To Grow

Zucchini is probably the best known of the summer squashes. It is a type of narrow squash that resembles a cucumber in size and shape. It has smooth, thin skin that is either yellow or green in colour and can be striped or speckled. Its tender flesh is creamy white in colour and features numerous seeds. Its edible flowers are often used in French and Italian cooking.

Zucchini can be planted by direct seeding or by transplanting young plants that have been started indoors. Seed directly into the ground as soon as the soil reaches temperatures of 60°F/16°C. for vines. Fill the holes with compost and mound slightly. Plant seeds 1in/2.5cm deep.

To start zucchini indoors: late April or early May soak seeds overnight, then plant them edge-down1/2 in/12.5mm deep, two to a peat pot. As soon as the first seedlings are up (within a week), move them to a bright windowsill or under florescent lights. Let the seedlings develop and then pinch off the weaker plant. Watch that the plants never dry out and that they don’t get too much sun if they are on a windowsill with a southern exposure. Turn each day so that all sides receive equal amounts of sun. Summer squash have a reputation for being difficult to transplant, using peat pots will stop the roots from being disturbed during planting.

Zucchini is a member of the Cucurbitaceae family that includes cucumbers, melons, gourds, and squash, all particularly sensitive to frost. Select a sheltered spot, and prepare holes about 12in/30cm in diameter and 12in/30cm deep. Measuring from the centre, space the holes 36in/90cm apart for bush types, 6ft/1.8m apart for vines. To conserve space, squash can be trained over a sturdy trellis, in which case 2ft/60cm between plants is enough.

Zucchini grows best when exposed to 6-8 hours of direct sunlight each day. Regular watering is essential for summer squash. Feed the plants with a high-potassium organic liquid feed to produce a higher yield. Thick mulch added after planting will preserve moisture and keep the fruits from touching the ground where they will become soiled and be exposed to insects and diseases.

Harvesting

The flavor of zucchini is best when it is less than six inches long. They should be firm, but not hard. Zucchini are prolific producers and regular harvesting will promote continued yield throughout the growing season. Harvest by cutting the stems from the plants gently with a paring knife. As they are composed mainly of water, summer squashes dehydrate rapidly. Harvest just before cooking and keep in the refrigerator in a perforated plastic bag until cooking. Don’t forget that squash blossoms are delicious to eat.

Small summer squashes are used skin and all. Larger squash need their skin and seeds removed: slice lengthwise and scoop out the seeds with a spoon. Wash summer squash under cool running water and then cut off both ends. You can then proceed to cut it into the desired size and shape for the particular recipe.

Summer squash has a high water content and depending on the recipe will sometimes need to be drained, otherwise the dish you are preparing may become too watery. Salting is the best way for grated, thinly sliced, or julienned squash. Lightly sprinkle the squash (I use sea salt), place in a colander, and let stand for 30 minutes. Take a handful of grated squash and firmly squeeze out only as much moisture as comes out easily. If you are restricting salt intake, wash the squash before squeezing. For sliced or julienned salted squash, pat the moisture out as best you can. You can also drain the squash by cutting into slices, arranging them in a shallow dish, and sprinkle with salt. Let drain for 20-30 minutes, rinse the slices under cold running water and pat dry.

In the kitchen, zucchini can be steamed, sautéed, boiled, baked, fried, grilled, and stuffed. Some ideas include: serve raw as an appetiser with a vegetable dip or salad dressing, grate and sauté with thinly sliced garlic, add to breads, muffins, cakes, stews, casseroles, soups, sprinkle grated zucchini or other summer squash on salads or sandwiches. It can be preserved by canning, freezing, and drying.

In the garden, some gardeners let the squashes ramble through the corn patch, where their sandpapery leaves deter raccoons. Good companion plants for zucchini are: corn, marjoram, and nasturtium. Don’t grow zucchini and Irish potatoes together as they are incompatible.

Recipes

Baked Zucchini

Wash zucchini and cut in half. Remove seeds if the zucchini are large. Leave the skin on and place in a baking dish, cavity side up. Add a bit of butter to open cavity, sea salt, freshly ground black pepper, and any herbs you desire. Bake at 350°F/180°C for 20 minutes to 1 hour depending on the size of zucchini. When baked, a fork inserted into the zucchini will pierce the skin easily.

Grilled Zucchini

Wash zucchini, cut in half, and remove seeds, if necessary. In a foil pan or other flat container, pour 3 parts olive oil to 1 part red wine vinegar (or whatever vinegar you prefer), sea salt, and freshly ground black pepper. Mix together and place zucchini in the marinade. Marinade for 20-30 minutes, turning on all sides to ensure the marinade flavours the squash. Place on grill, away from direct heat. Grill for 4-5 minutes on each side or until crisp-tender. Serve while hot.

Remember:

“Let my words, like vegetables, be tender and sweet,

for tomorrow I may have to eat them.” - Author Unknown

“The trouble is, you cannot grow just one zucchini. Minutes after you plant a single seed, hundreds of zucchini will barge out of the ground and sprawl around the garden, menacing the other vegetables. At night, you will be able to hear the ground quake as more and more zucchinis erupt.” - Dave Barry

“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and

pumpkin pie.” - Jim Davis, "Garfield"

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