Zucchini is a healthy vegetable found in many recipes. Known as courgette, zucchini is packed with health benefits. It’s rich in vitamins A and C, as well as fiber, protein, some B vitamins, potassium and manganese. In addition, its high fiber, low calorie and low-fat content make it a good choice for you to eat if you want to lose weight.

An earlier study revealed that zucchini contains lutein, beta-carotene, zeaxanthin and dehydroascorbic acid, which can help prevent certain cancers as these components were found to have anti-proliferative and pro-apoptotic activities toward cancer cells.

Thus, learning how to cook different zucchini recipes could help you enjoy your Mediterranean diet. Even you aren’t on a diet, you should try eating more of it, given its health benefits.

Here are some recipes for zucchini:

Zucchini parmesan

Ingredients:

• 1 tablespoon olive oil
• 2 large egg whites
• 1 cup skim milk
• 1?2 cup dried bread crumbs
• 3 medium-sized zucchini, trimmed and cut into 1?2 slices
• 2 cups marinara sauce
• 6 ounces of shredded, soy-free or vegan cheese

Directions:

First, preheat your oven to 375 F and brush a baking sheet with olive oil. Then, beat egg whites and milk. Dip the zucchini into the egg and milk mixture, and then dip it into the bread crumbs afterward. The egg and milk mixture will allow the bread crumbs to stick to the zucchini. Next, place the zucchini on a baking sheet—Bake it for 10 to 15 minutes, or until it becomes fork-tender.

In a large casserole or baking dish, put the marinara sauce. Then, put a single layer of zucchini on top of the sauce. Use the mozzarella cheese and the remaining sauce to cover the top of the zucchini. Then, the remaining zucchini will be put on top of that layer, forming a second layer of zucchini. Add the remaining cheese on top of the zucchini. After this, bake the zucchini for five to 10 minutes, or until the cheese melts and browns.

Zucchini noodles and other uses

You can also enjoy Zucchini like pasta. The recipe is called zucchini noodles. You can use equipment such as a spiralizer, julienne peeler and mandoline to slice it and achieve noodle-like shapes. But even without these tools, you can also use a chef’s knife to cut the zucchini, just make it at least 1/4 inch in diameter.

Zucchini noodles can be eaten raw. It can also be placed in a microwave for one minute before consumption. It can also be boiled.

In addition, zucchini noodles can be baked. In baking, preheat your oven to 200°F. Then, cover a baking sheet with a paper towel before putting the noodles on top of it — make sure that the noodles are evenly distributed. Next, sprinkle some salt for flavoring. Bake it for 10 to 15 minutes. To make sure that there’s no water left in the noodles, kindle squeeze it in the paper towel after baking.

Moreover, zucchini noodles can be sauteed with olive oil, salt and pepper. This can be done in around one to two minutes.

Aside from being used to make noodles, zucchini can also be pureed. Zucchini puree can be added to the batter in making muffins, bread, cakes, bars or even brownies. Also, zucchini can be used as a base for pizza.

Zucchini is a versatile food that you can use in a number of healthy recipes. Try the recipes above and more to get your fill of this wonderful superfood.

Sources:

MindBodyGreen.com

EatThis.com

MDPI.com

Downshiftology.com