Vitamins and Minerals
Found Inside Zucchini
Often mistaken as a cucumber, dark
green-skinned zucchini are similar in nutritional
content although the zucchini is a closer cousin to
pumpkins than to cucumbers in the gourd family.
Loaded with nutrients our bodies seek, zucchini can
be both nutritious and delicious when juiced with other
Here are a few of the questions we attempt to answer about
- What vitamins are in a Zucchini that make it so good
- What is the best method for juicing Zucchinis?
- What are some great buying tips for buying
Plus, we'll do our best to provide some general information
about Zucchini that you might not find so easily elsewhere
on the Internet.
Let's learn more about Zucchini...
Vitamins and Minerals
The zucchini (with the skin on) is low in saturated fat and
sodium, and very low in cholesterol making it both a
heart-healthy food as well as an excellent weight loss/weight
Zucchini is also a good source of Protein, Vitamin A,
Thiamin, Niacin, Phosphorus and Copper, and a very good source
of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6,
Folate, Magnesium, Potassium and Manganese. Here is a brief
snapshot of the nutritional profile of raw zucchini with the
Vitamins in Zucchini
- Vitamin A
- Vitamin C
- Vitamin E
- Vitamin K
- Vitamin B6
- Pantothenic Acid
Minerals in Zucchini
- Trace amounts of Selenium
The next time you think about Zucchini... think about how
they might add a powerful boost to your daily nutrition through
Juicing Tips for
Juicing Zucchini can add both flavor and valuable nutrients
to most any home-juiced vegetable cocktail. Here are a few tips
for juicing Zucchini that may help turn your juicing experience
into something you look forward to and thoroughly enjoy.
The juice of zucchini is somewhat bland so you might want to
add other vegetables to the mix when you juice them. (I
As with other summertime squash, zucchini are juiced with
their skin on.
I love to juice zucchini in the summertime when it is young,
fresh and plentiful.
Fresh made zucchini juice acts as a natural coolant and
thirst quencher, replenishing the body with needed fluids. It
also acts as an internal cleanser (including for the colon) and
has a prominent position on our "calming foods" list.
If you are new to juicing, when your body is comfortable
drinking the more basic vegetables like carrots, celery and
cucumber, which could be a week or so, then move onto
vegetables like broccoli, cauliflower, zucchini, lettuce,
Purchasing Tips for
If you are unable to grow your own Zucchini, then here are a
few tips for buying Zucchini that may help you get the freshest
ingredients. We'll also include a few storing tips for Zucchini
which you might find helpful.
For the purpose of juicing zucchini, you want to select
small, slender zucchini because the larger zucchini has tough
skin and relatively dry flesh by comparison.
Look for shiny Zucchinis that are firm.
Zucchini are best eaten and/or juiced fresh.
Zucchini should be stored not longer than three days in the
refrigerator. or chilling injury symptoms may occur.
These symptoms include skin discoloration, pitting, flesh
browning, uneven ripening, and decay, especially when brought
up to room temperature after cool storage.
This article wouldn't be complete if we didn't
include a little general information about Zucchini, as well as
a few helpful links if you want to explore Zucchini
Zucchini (in North American and Australia) or
courgette (as they are known in New Zealand and British
English) is a small summer squash.
Along with some other squashes, it belongs to
the species Cucurbita pepo.
The zucchini can be yellow, green or light
green, and generally has a similar shape to a ridged cucumber,
though a few cultivars are available that produce round or
In a culinary context, zucchini is treated as a
vegetable, which means it is usually cooked and presented as a
savory dish or accompaniment. Botanically, however, the
zucchini is an immature fruit, being the swollen ovary of the
female zucchini flower
Squash is an adaptation from several Native
American words meaning "something eaten raw"; in fact, all
summer squash are tender enough to eat uncooked.
Did you know that a single zucchini plant can
often produce more than a bushel of zucchini?
So easy to grow in our neck of the woods,
zucchini is an all-time favorite of mine for juicing and for
cooking! Although when cooking, keep in mind that zucchini tend
to release a fair amount of water during the cooking process so
some recipes can become watery.
Shredded or sliced/chopped, young zucchini add
an extra nutritional boost to most salad combinations.
Dieters sometimes keep bags of sliced zucchini
in the refrigerator for easy snacking.
Zucchini flowers, both female and male, are
edible and contain some of the same nutrients present in the
squash. Firm, fresh blossoms that are only slightly open are
often cooked to be eaten, with pistils removed from female
flowers, and stamens removed from male flowers.
There are a variety of recipes in which the
flowers are either deep fried as fritters or tempura (after
dipping in a light tempura batter), stuffed, sautéed, baked, or
used in soups.
Peeled and seeds scooped out, a mature (large)
Zucchini makes an excellent substitute for apples in most
baking recipes. They'll never know they're actually eating
Mature zucchini can be as much as three feet
long, but are often fibrous and not appetizing to eat, however,
I have peeled and cut them up for delicious "apple" pies and
zucchini cream pies... both are favorites at our house during
Grilled and/or stuffed zucchini are another
favorite at our house which uses the larger, older zucchini
from our garden. I've even made delicious chocolate zucchini
cupcakes from them!
Zucchini are an especially suitable companion
to tomatoes and are an excellent addition to vegetable lasagna,
marinara sauce, and ratatouille.
And, of course, zucchini breads and cakes are a
delicious favorite of mine, too.
This summer I'll be trying a new zucchini
relish recipe handed down to me from my mother. I can't wait to
Sources/Resources for Zucchini
Be sure to check out both our
"Juicing" and our "Smoothies"
sections for delicious recipes and more using