Zucchini great health benefits and recipe ideas

August 20, 7:53 PMSeattle Women's Health ExaminerKellie Fielding

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Zucchini provides great health benefits

Zucchini offers great health benefits and there are several ways to incorporate them into your every day recipes.

It may surprise you to learn that a zucchini is about 95% water. This vegetable is a summer squash and has about 20 calories per a 1 cup serving. The zucchini is a good source for dietary fiber, folate, vitamin A, potassium, and vitamin C. According to the American Cancer Society, “foods rich in vitamin C may lower the risk of cancers of the gastrointestinal tract”. If you are pregnant, or considering becoming pregnant, maintaining proper folate (folic acid) intake has been found to help protect against birth defects.

Here are a few simple ideas and recipe tips to help incorporate zucchini into your daily diet.

Steamed Zucchini: One of the easiest and quickest ways to enjoy zucchini is to steam it. Start by bringing a pot of water to a boil. Wash 3-4 medium sized zucchini, cut off and discard the ends, then cut lengthwise and slice into pieces. Place the zucchini in a steamer basket, and steam for 10 - 15 minutes until tender. Next place in a serving bowl and add a dash of your choice of spice to add a boost of flavor.

Zucchini Fries: Weight watchers came up with this recipe and it is delicious. Instead of deep-frying and adding the extra fat and calories, these zucchini fries and breaded with panko and baked in the oven. For the recipe, please click on the following link:  Zucchini Fries

Italian Chicken and Vegetable Soup: This is a wonderfully healthy soup recipe from Paula Deen. It has a minestrone tasting broth and is packed full of carrots, zucchini, onions, and canned diced tomatoes. To give it a try, please click on the following link:  Italian Chicken and Vegetable Soup

Every week will be a new article in my “Fruits and Vegetable” series. Each article will feature a different fruit or vegetable. It will discuss the health benefits and offer simple tips and recipe ideas to help you achieve your healthy living goals.