Nutrition: Picking and Storing
to retain vitamins and nutrients
When selecting vegetables, try to buy
the smallest ones available and always check the
condition of the skin - look for zucchinis without
blemishes or marks, and remember that the skin of this
vegetable should be smooth, healthy and slightly glossy,
and attached to a fresh looking stem. The zucchini
should feel firm, and shouldn't be limp at all. Store in
a plastic bag, in the refrigerator for up to 4 or 5
Nutrition: Varieties and Types
There are lots of different types. The following information is about some of the
most popular varieties that we use in everyday cooking
nutrition: The flesh is
firm and this particular variety is practically
seedless. Baby courgettes are ideal for pickling as well
as other cooking methods. They do not take long to cook
and can actually be steamed or blanched whole.
nutrition: these are the
usual types that we most commonly use in recipes. Green
zucchini has deep green, smooth, glossy skin and is
attached to a green stem which is around 1 inch, or
more, long. This type of courgette is very versatile as
it can be cooked in many different ways including
roasted, grilled, steamed, baked, boiled and fried.
nutrition: The yellow
courgette is very similar to the green courgettes in
flavor and size, however, they are usually a little
straighter! The skin is bright yellow and the flesh is
normally firmer. The stems are green.
nutrition: This variety
is cooked in the same way as standard zucchinis,
however, they are a bottle gourd. Italian zucchini is
green but they are very long and thin. As the name
suggests, they are cultivated in Italy!
for Cooking whilst retaining Health Benefits
When preparing zucchini for cooking,
wash the zucchini well under cold running water. The
preparation part is very simple for this vegetable as it
is easy to handle and cut. Once you have washed the
zucchini, cut off a small amount from either end - top
and tail. Chop the zucchini according to the recipe -
either slice or or slit for stuffing. Zucchini is
becoming increasingly popular and there are lots of
recipes with zucchini available these days to try such
as soups, roasted and grilled recipes.
Zucchini can be frozen and it is very
easy to do so! Simply blanch the zucchini slices for two
minutes, then plunge them immediately into cold water.
Drain the slices then place in an airtight container,
before storing in the freezer.
Fried zucchini is very nice and makes
a delicious accompaniment to a meal alongside other
vegetables. Zucchini tends to absorb a fair amount of
liquid so try slicing it quite thickly - around half an
inch wide, and fry the slices in a little oil. Keep the
heat turned down fairly low to prevent your zucchini
from burning. If the heat is too high, the zucchini may
not be tender enough on the inside for your liking!