Kids & Company Blog

Versatile Zucchini

Zucchini is one of those foods that can be enjoyed on the patio or by the fire depending on the way it is cooked. Not only is it multi-seasonal, but this summer squash also has a multitude of nutritional benefits that make it a veggie that should be consumed all seasons! It is extremely hydrating because it is mainly composed of water, very low in calories, contains no fat and no cholesterol, and is high in protein and dietary fibre! Here are some fun ways to enjoy this nutrient rich veggie throughout the year!

A fun way to use zucchini in the summer is a salad that ditches the pesky leaves: a Zucchini salad. Try shaving yellow and green zucchinis into ribbons (or using a spiralizer!) for a fun twist on a green salad! Then just add extra-virgin olive oil, fresh lemon juice, mint leaves, and lemon zest, and you have another sassy summer salad to serve your family that is new and exciting, but also still equally as healthy as any other leafy salad!

For a festive fall treat that isn’t as hearty as a winter zucchini recipe, but nonetheless delicious and easy, try a Fall Grilled Zucchini Parmesan. Grill some zucchini, with warm tomato sauce, basil leaves, and grated parmesan cheese for a great meatless Monday dish that is sure to be filling and extremely healthy!

For a hearty winter dish involving zucchini, try making a Zucchini Lasagna that is the prefect toasty, by-the-fire treat! You’ll need: 2 1⁄2 cups zucchini, sliced lengthwise, 1⁄2 lbs lean ground beef, 1⁄4 cup onion, 2 diced tomatoes, 1 can tomato paste, 1 garlic clove, 1⁄2 tsp dried oregano, 1⁄2 tsp basil, 1⁄4 tsp thyme, 1⁄4 cup water, 1 egg, 3⁄4 cup low fat ricotta cheese, 1⁄2 cup mozzarella cheese, and 1 tsp whole wheat flour. First, cook the zucchini until its tender and then set it aside. Then add the meat and onions to a pan and fry until translucent and tender. Add the tomatoes, garlic, oregano, basil, thyme and water and bring to a boil before allowing the mixture to simmer for 10 additional minutes. Then add the ricotta. Next arrange the meat, zucchini, and ricotta into layers on a baking sheet, then bake uncovered for 30 minutes at 375F and you’re ready to serve!

Now you have a recipe for zucchini for all times of the year, because zucchini will most definitely keep you healthy and satisfied whether you see snow, rain, sun, or falling leaves out your window!

Fun zucchini tips:

1. Try to eat your zucchini with the rind on when you can as this is the part of the vegetable that contains the most nutrients!
2. Bigger isn’t always better! Large zucchini’s are actually the least flavourful, instead pick the zucchini’s that look the brightest as those are the ones with the most robust flavour!
3. A zucchini quinoa salad is an extremely healthy and easy lunch! Just use cooked zucchini and quinoa, Dijon mustard, cayenne pepper, and lemon juice!
4. Make some zucchini waffles for breakfast! Not only is it a wonderful additional flavour, but since the zucchini is mainly water it will add moisture and texture to a morning favourite!

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Cheers,

Chef Lisa Ruscica

Chief Food Ambassador

Posted on: Wednesday July 6th, 2016

Posted by: Lisa Ruscica