Eating Healthy - Spotlight on: Zucchini

Zucchini squash is one of the most popular summer squashes in America and Europe.  Almost all members of the squash family vegetables feature smooth skin, tender, crunchy flesh with small edible seeds and high moisture content.

Zucchini is one of the very low calorie vegetables, providing only 17 calories per 100 grams of zucchini.  It is also a very good source of potassium, an important intra-cellular electrolyte.

Zucchini is also rich in vitamins A and anti-oxidant vitamin C, plus they contain moderate levels of the B-complex group of vitamins and minerals like iron and zinc.

Recipe: Mom's Zucchini Bread

3 cups all-purpose flour

1 teaspoon salt

1 teaspoon baking soda

1 teaspoon baking powder

3 teaspoons ground cinnamon

3 eggs

1 cup vegetable oil

2 ¼ cups white sugar

3 teaspoons vanilla extract

2 cups grated zucchini

1 cup chopped walnuts

Grease 2 : 4x8 inch pans. Preheat oven to 325 degrees.  Sift flour, baking powder, soda, and cinnamon together in a bowl.  Beat eggs, oil, vanilla, and sugar together in a large bowl. Add sifted ingredients to the creamed mixture, and beat well. Stir in zucchini and nuts until well combined. Pour into pans. Bake 40 to 60 minutes, or until tester inserted in center comes out clean. Cool in pan on rack for 20 minutes.

Recipe: Japanese Onions and Zucchini

2 tablespoons vegetable oil

1 medium onion, thinly sliced

2 medium zucchinis cut into thin strips

2 tablespoons teriyaki sauce

1 tablespoon soy sauce

1 tablespoon toasted sesame seeds

Ground black pepper

Warm the oil in a large skillet over medium heat. Stir in onions and cook for 5 minutes. Add zucchini and cook, stirring about 1 minute. Stir in teriyaki sauce, soy sauce and sesame seeds.  Cook until zucchini are tender, about 5 minutes. Stir in ground pepper and serve immediately.