How to Purchase Fresh Zucchini »» Select small to medium- size zucchini that are firm ZucchiniZucchini and feel heavy for their Zucchini is a summer squash and may size. be dark or light green in color. Summer »» Skins should be smooth squash have thin, edible skins, soft and look shiny and seeds and a mild flavor. Zucchinis are smooth actually fruits, but we prepare them »» Look for those with bright, and eat them like vegetables. They are even green color and no classified as non-starchy vegetables, blemishes. which mean they are low in carbohydrates. »» Refrigerate unwashed zucchini in a plastic bag Zucchini can be grilled, steamed, for up to 5 days. stuffed, baked, boiled, sautéed, or served raw. Zucchini is frequently used How to Prepare in side dishes like squash casserole, mixed vegetables, or grilled by itself. Raw Zucchini However, zucchini has far more uses »» Wash zucchini just before and can even be used in place of regular using. Trim off and discard spaghetti or in bread and muffins! both ends. Fresh zucchini can be relatively »» Unless the skin is inexpensive when it is in season from blemished, there is no May–September. Other times of the year need to peel zucchini. look for zucchini in the frozen vegetable »» Cut into chunks or slices, section of your local grocery store. shred or cut in half lengthwise and hollow out the centers for stuffing. GRILLED ZUCCHINI Wedges ZUCCHINI INGREDIENTS Nutrition Facts 3 zucchini, fresh 3/4 tsp black pepper, Calories 27 fresh ground 3/8 tsp kosher salt (optional) 3/4 tsp garlic Protein 2 gm 1 1/2 tsp olive oil powder Fat <1 gm METHOD Fiber 1.8 gm Preheat grill or sauté pan to medium high heat. Carbohydrate 5 gm Slice the zucchini into wedges the size of Sodium 5 mg "steak fries". In a mixing bowl, toss the zucchini with oil, salt, pepper, and garlic. Cook on each Potassium 475 mg side 3–5 minutes or until zucchini begins to Vitamin A 2011 IU caramelize on the outside but stays firm. per 1 cup of plain zucchini with no Portion: 1 cup Nutritional Facts: 28 Calories, 1.4 gm added salt Yield: 6 servings fat, 124 mg Sodium, 3 gm Carbohydrate GAD-ZUKES! In addition to its many uses, zucchini packs quite the punch when it comes to nutrient content. Zucchini contains both protein and fiber with low sugar content. Zucchini also contains multiple vitamins and minerals such as Vitamin C, Vitamin A, Vitamin B6, manganese, riboflavin, potassium, folate, and Vitamin K. This vegetable provides nutrients that can help improve heart health, improve digestion, maintain eye health, improve blood sugar control, and help balance thyroid and adrenal function. For all of its nutritional benefits, Zucchini is surprisingly low in calories.

Zucchini Patties with Greek Yogurt Sauce YOGURT sauce METHOD YOGURT Sauce Ingredients Use a grater with large holes to grate Portion size: 1 Tbsp. Hold cold until ready to use. cucumbers and onions. Leave skin on 3/4 cup cucumbers, fresh, 1/8 tsp spice, pepper, the cucumber and squeeze out excess grated black, ground water. Mix all ingredients together. 2 tbsp red onion, fresh, 1 tbsp juice, lemon, fresh grated 5.3 oz. plain yogurt, fat Zucchini Patties method 1/4 tsp kosher salt, free optional Toss shredded zucchini with salt and set aside for 15 minutes. Strain Zucchini patty ingredients and squeeze out as much water as Portion size: 2, 2 oz. patties possible (about 2/3 weight of zucchini 1/2 cup yogurt sauce, 1/4 cup dill, fresh, chopped will be remaining). Discard the water recipe, above and flake zucchini into a bowl. 2 tsp garlic cloves, fresh, 3 cups zucchini, fresh, peeled, minced To the zucchini, add the feta cheese, grated 1 tsp lemon zest, fresh, dill, scallions, garlic and lemon zest. 1/2 tsp kosher salt, grated Separately whisk together eggs and optional 2 eggs, fresh, lightly flour; pour into zucchini and mix to 2 oz feta cheese, beaten incorporate. Heat oil and scoop 2 crumbled 1/2 cup all purpose flour oz. of zucchini patties and brown on 1/2 cup green onions, 1/4 Tbsp canola oil both sides, about 2 minutes per side. fresh, chopped

Nutrition Facts: 127 Calories, 5 gm fat, 13 gm Carbohydrate, 207 mg Sodium