Zucchini

Zucchini is a versatile summer squash that is low in calories and rich in water content, making it a great addition to a DASH diet. It can be enjoyed raw or cooked and is often used in a variety of dishes, contributing to a balanced intake of vegetables.

Vegetables
#low-sodium#high-potassium#high-fiber#fresh#versatile

Nutritional Information

Calories 17 per 1 medium zucchini (about 196g)
Sodium 3mg per 1 medium zucchini (about 196g)
Potassium 261mg per 1 medium zucchini (about 196g)
Fiber 1.1g per 1 medium zucchini (about 196g)

Introduction

Zucchini is a versatile summer squash that is low in calories and rich in water content, making it a great addition to a DASH diet. It can be enjoyed raw or cooked and is often used in a variety of dishes, contributing to a balanced intake of vegetables.

Health Benefits

  • Contains potassium
  • Naturally low in sodium
  • Rich in fiber
  • Includes antioxidants
  • Provides essential nutrients

Preparation & Cooking

Zucchini can be easily prepared by washing, trimming the ends, and slicing or dicing as needed. It can be eaten raw in salads, spiralized into noodles, or cooked through various methods such as grilling, sautéing, or roasting.

Storage

Store zucchini in the refrigerator in a plastic bag for up to a week. It can also be blanched and frozen for up to 3 months. Avoid storing near ethylene-producing fruits like apples and bananas.

Cooking Tips

  • Look for firm, glossy skin without blemishes or soft spots.
  • Choose smaller zucchinis for a sweeter flavor and tender texture.
  • Use within a week for optimal flavor and texture.
  • Can be grilled, roasted, or incorporated into baked goods for added moisture.