Zucchini: The Ultimate Low-Calorie Summer Superfood
This versatile green vegetable packs impressive nutrition into just 17 calories per 100g, making it perfect for weight management and overall health.
Source: USDA FoodData Central
The Nutritional Powerhouse in Disguise
Zucchini might look simple, but don’t let its mild flavor fool you. This summer squash delivers exceptional nutritional value with minimal calories, making it a weight-loss champion. At just 17 calories per 100g, zucchini provides 18% of your daily vitamin C needs and 10% of vitamin B6, supporting immune function and energy metabolism.
Health Benefits That Pack a Punch
The high water content (about 95%) makes zucchini incredibly hydrating while supporting healthy digestion. Its potassium content helps regulate blood pressure, while the vitamin C acts as a powerful antioxidant, protecting cells from damage and supporting collagen production for healthy skin.
Culinary Versatility at Its Best
Zucchini’s neutral flavor makes it incredibly adaptable. Spiralize it into noodles, grate it into baked goods for added moisture, or simply sauté slices as a side dish. The skin contains many nutrients, so leave it on when cooking. Choose firm, glossy zucchini without soft spots for the best flavor and texture.
Kitchen Tips for Maximum Nutrition
To retain the most nutrients, avoid overcooking zucchini. Light steaming or quick sautéing preserves both texture and nutritional content. When baking with grated zucchini, there’s no need to peel it – the skin adds fiber and important minerals like magnesium and zinc.
Mediterranean Stuffed Zucchini Boats
🥗 Ingredients
- 4 medium zucchini, halved lengthwise
- 1 cup cherry tomatoes, diced
- 1/2 cup red onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup fresh basil, chopped
- 2 tbsp olive oil
- 1/4 cup feta cheese, crumbled
- Salt and pepper to taste
📝 Instructions
- 1 Preheat oven to 400°F (200°C). Scoop out zucchini flesh, leaving 1/4-inch border.
- 2 Chop the scooped flesh and sauté with onion and garlic in olive oil for 5 minutes.
- 3 Add tomatoes, basil, salt, and pepper. Cook 3 more minutes.
- 4 Fill zucchini boats with mixture and top with feta cheese.
- 5 Bake for 20-25 minutes until zucchini is tender and filling is golden.
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