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zucchini

April 30, 2021

Nutrition facts:

Per one cup cooked:

Protein: 1 gram

  • Fat: less than 1 gram

  • Carbs: 3 grams

  • Sugar: 1 gram

  • Fiber: 1 gram

  • Vitamin A: 40% of the Reference Daily Intake (RDI)

  • Manganese: 16% of the RDI

  • Vitamin C: 14% of the RDI

  • Potassium: 13% of the RDI

  • Magnesium: 10% of the RDI

  • Vitamin K: 9% of the RDI

  • Folate: 8% of the RDI

  • Copper: 8% of the RDI

  • Phosphorus: 7% of the RDI

  • Vitamin B6: 7% of the RDI

  • Thiamine: 5% of the RDI

Source: Healthline

Why do we love them?

  • Zucchini is rich in several antioxidants that may provide various health benefits. Most of which are found in the skin, so we recommend not peeling them!

  • It has high volumes of water and fiber, which can promote healthy digestion by reducing your risk of constipation and symptoms of various gut disorders.

  • Zucchini’s fiber may increase insulin sensitivity and stabilize blood sugar levels, which could potentially reduce risk of type 2 diabetes.

  • The fiber, potassium, and carotenoids in zucchini may lower blood pressure, cholesterol, and other risks of heart disease.

  • Zucchini is rich in manganese, lutein, zeaxanthin, and vitamins A and C — nutrients which contribute to healthy vision and may lower your risk of age-related eye conditions.

  • Eating zucchini may help promote weight loss, as it is rich in water and fiber yet low in calories, helping reduce hunger and keep you feeling full.

  • Zucchini may benefit bone, thyroid, and prostate health. It may also have anticancer properties, but more research is needed.

Source: Healthline

Chef Ant’s featured zucchini recipe:

Chocolate Zucchini Muffins

Makes 12 muffins

Ingredients

  • 1/2 cup sugar

  • 2 tablespoons vegetable oil

  • 2 large eggs

  • 1 cup unsweetened applesauce

  • 1/4 teaspoon vanilla extract

  • 2 cups whole wheat flour

  • 2 tablespoons unsweetened cocoa powder

  • 1 1/4 teaspoon baking soda

  • 1 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon sea salt

  • 1 1/2 cups shredded zucchini, about 2 medium zucchinis

  • 1/2 cup chocolate chips

Directions

  • Preheat oven to 350 degrees and line muffin tin with muffin liners.

  • Whisk together the sugar, oil, eggs, applesauce and vanilla extract in a large bowl.

  • Whisk together the flour, cocoa powder, baking soda, cinnamon, and salt. Gradually mix the dry ingredients into the wet ingredients.

  • Fold the shredded zucchini and chocolate chips into the batter until well combined.

  • Using a 1/4 cup measure, add batter to muffin tin.

  • Bake for 18-20 minutes.

 
 

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