Weekly Fig

A Private Membership Association

Tag: zucchini

Vegucation: Zucchini

Learn more about this versatile summer squash!

About Zucchinizucchini vegucation 

Although we don’t usually call zucchini a squash, it’s part of the same family. These summer squashes most likely originated in Central America, and you can find them growing there year-round. People began growing them in North America and Europe during the warmer months, giving them the name “summer squash”. In Tennessee, we can have some pretty hot summer days. Fortunately, foods like zucchini and squash have such a high water content that it helps keep your body hydrated longer, making those hot summer days more bearable. The name “summer squash” really is appropriate. 

Why is it beneficial?

Zucchini is a very low calorie vegetable with only 17 calories per 100 grams. Many people that are trying to lose weight often utilize this veggie. Its peel has a lot of fiber, so it’s low calorie and keeps you full. The antioxidants in zucchini, vitamins A and C,  protect our bodies from damaging free radicals which can cause certain diseases. Eating zucchini and other summer squashes is often recommended to pregnant women because of their high amounts of folate. Folate is important for growth and development. It also contains the essential mineral potassium which is important for heart health. There are seemingly endless health benefits of zucchini.

When is it in season?

Since it is a summer squash, local Tennessee zucchini can be found whenever the weather stays warm both during the day and night. This is usually from June until October

zucchini vegucationHow long will it keep?

If you buy the freshest zucchini, they will have a smooth, shiny skin and will feel pretty firm. Avoid floppy or wrinkled zucchini. You can store them in a plastic bag in the refrigerator for 2-3 days. Larger and wider zucchini will usually have more seeds in the middle. 

How do I prepare zucchini?

Make sure you wash the zucchini before preparing to rid of any dirt or debris. If your zucchini is not organic, consider soaking it in a vegetable wash (store-bought or homemade). Here’s a few different ways to eat it:

  • Slice the zucchini into rounds, cover in olive oil, and roast in the oven at 450 degrees for about 15 minutes. (It will be more or less depending on the size of your slices.) Season with spices of your choice.
  • Make zucchini noodles with a spiralizer. Be sure to press out some of the moisture in the zoodles with a paper towel. Sauté them in a pan until soft and top with anything you normally put on pasta. (Pro tip: these do cook down, so a good rule is one small zucchini per person)
  • You can even bake with zucchini. Grate it and add it to batter to make zucchini bread. Add chocolate chips for a healthy dessert. This is a good way to get an extra dose of vegetables! I like this recipe. It can be easily adjusted for any dietary restrictions. 

Zucchini just might be one of the most versatile vegetables in existence. It has the perfect balance of fresh and savory, which complements any meal. 

 

Weekly Fig is a private membership association for local sustainable foods. 

Meal Plan for 3/15/17

The meal plan for your weekly fig box can be found here.

Collard Greens with Egg and Feta

This recipe comes from Beth at the Local Milk Blog, who is a Chattanoogan herself. It’s a simple but tasty breakfast dish. We know greens have lots of vitamins and antioxidants plus the protein from the eggs makes this meal a great way to start your day. 

tomato zucchini bakeParmesan Tomato Zucchini Bake

This is an easy side dish you can throw together last minute on a weeknight but make it seem like it took a lot of effort. Plus, the alternating sliced tomatoes, zucchini, and squash make a pretty arrangement and have plenty of health benefits. All of these vegetables help keep you hydrated and protect your body with antioxidants and minerals. This recipe is courtesy of The Nutritionist Reviews.

Quick Chicken Pho

Pho is a traditional Vietnamese dish with rice noodles and some kind of broth. There are many variations, but this recipe from Simply Recipes has chicken with garlic, cilantro, and lime. Once you have the recipe down, feel free to experiment with different flavors next time. Broths often contain large amounts of vitamins and minerals that have seeped out of the vegetables or meat it is made out of. That makes this chicken pho great for when you’re feeling sick or down. 

roasted vegetablesBalsamic Roasted Vegetables

Here’s another easy side dish, courtesy of Happy Healthy Mama. The combination of brussels sprouts, cauliflower, and carrots gives you all of your essential vitamins and many minerals. Pair these with your favorite type of protein (quinoa, chicken, pork roast, etc.) and you have a hearty meal. 

 

Grilled Beef with Sweet Potato and Cherry Tomato Salad

This recipe from Purpose Flavour is perfect for when you have guests over or want a fancier meal. It puts a twist on the traditional steak and potatoes dinner. The sweet potatoes and cherry tomatoes provide your healthy carbs and important vitamins for immune system and skin health. They also combine to make a sweet and tangy side dish. 

Enjoy your Fig box this week!

 

Weekly Fig is a private membership association for local sustainable foods. 

This Week’s Meal Plan 2/15/17

The meal plan for your fig box can be found here.

http://www.skinnytaste.com/balsamic-chicken-with-roasted/

Slow Cooker White Bean Soup with Sausage and Collard Greens

Collard greens are a great source of calcium, iron, and essential vitamins. Combined with the protein from the beans and sausage, this soup is a hearty meal with minimal effort to recreate.

Balsamic Chicken and Roasted Vegetables

This recipe contains bell pepper, carrots, onions, mushrooms, and asparagus. With all of that variety, you’re sure to get all of your essential vitamins, specifically vitamins A, C, and K. These veggies also contain beta-carotene, which is an anti-inflammatory. 

Indian-Spiced Green Beans with Black Quinoa

The beans contain iron, manganese, and antioxidant vitamin C. Paired with protein rich quinoa, and covered in yummy spices, this dish is an easy vegetarian option. 

Lasagna Zucchini Boats

This recipe is a healthier version of many people’s favorite comfort food. The zucchini is a great source for magnesium, folate, and omega-3 fatty acids

Greek Tomato Cucumber Salad with Crispy Chickpeas

Here’s another great vegetarian option. Cucumbers help your body stay hydrated in this refreshing salad, and the chickpeas add a crunchy source of protein on top to complete the meal.

Cilantro Jalapeno Jicama Slaw

This slaw is the perfect addition to tacos, nachos, sandwiches, or as a side for any other meal. Jicama is a very nutrient dense food containing all of your essential vitamins and minerals. When added to the beautiful red cabbage, this slaw is full of fiber. This recipe is pretty spicy, but you can adjust the amount of jalapeño to your liking. 

Enjoy your Fig box!

Weekly Fig is a private membership association for local sustainable foods.

© 2017 Weekly Fig

Theme by Anders NorenUp ↑