Zucchini is the June Harvest of the Month

As summer officially begins this month, we zealously anticipate the arrival of fresh produce, farmers’ markets and gorgeous weather.  Zucchini is often referred to as summer squash and can be grown all over the United States during warm seasons. This vegetable is packed with folate, potassium & Vitamin A and is very low in calories. It can even be used as an alternative to pasta.   

Did You Know?

  • Zucchini contains more potassium than a banana
  • A single zucchini can grow up to 3.2 feet
  • It is generally considered a vegetable, but is botanically classified as a fruit

Try These Delicious Recipes (link to PDFs)

Zucchini Chips

Zucchini Lasagna

Zucchini Poppers

How to Buy and Store: When selecting zucchini, it is best to choose one of small to medium size with a dark outer skin.  That ensures the most flavor and is also richer in nutrients.  It is best to store this food in the crisper drawer in the refrigerator and to leave it whole, dry & unwashed until use.  

How to Prepare: Zucchini is incredibly versatile. It can be steamed, boiled, grilled, baked, barbecued or fried. It can be a main dish or a side. It can also be used in desserts!

Making it Kid-Friendly

Zucchini may not be the favorite food your kids see on the table at dinnertime, but there are always fun ways to get children involved in cooking and enjoying healthy foods.  Consider introducing zucchini slowly into well-accepted items like zucchini bread or muffins.  If you want, you can be more creative and spiral it and then prepare similarly to spaghetti noodles.  And if you’re looking for a crowd favorite, zucchini can even be used as an ingredient in chocolate cake!

Nutrition and Health Benefits

Zucchini has been found to have many health benefits.  Notably, it is an excellent anti-inflammatory agent.  Due to this property, zucchini assists with improving digestion and gut health.  It also helps with supporting a strong circulatory system and cardiovascular health.  This vegetable is an excellent source of Vitamin A and Beta-carotene which improves eye health.  In addition, zucchini has been found to boost overall energy, aid in weight loss, and slow down the aging process!

Serving size: 1 cup cooked

Calories: 17 Saturated Fat: 0g
Total Fat: 0g Monounsaturated Fat: 0g
Total Carbohydrate: 3g Vitamin A: 14%
Fiber: 1g Vitamin C: 14%
Protein: 1g Potassium: 13%