Eat Seasonably – ZUCCHINI

Zucchini is everywhere this time of year, making it the perfect ingredient to add to anything from salads and soups to baked goods. This versatile veggie is high in potassium, folate, and vitamins A and C, with only 10 calories for one half cup serving. Whether your garden is already overflowing with it, or you’ve spotted a giant one at the farmer’s market, FEED can help with storage tips and recipe ideas for getting the most use out of this abundant end-of-summer vegetable.


Selecting and Storing:

  • Zucchini is available year round, but in peak season from June through September.
  • When choosing a zucchini, look for smooth, dark green skin with few blemishes.
  • Although monster-sized zucchini are fun, they aren’t as tasty as their smaller counterparts.  If one of yours has gotten away from you, grate it and use it in a muffin or bread recipe for added moisture and fiber.
  • Zucchini can be stored in the refrigerator for up to a week.

Preparation and Recipe Ideas:

  • Zucchini has a mild flavor and is delicious raw!  Slice into coins for dipping into hummus or make long slices and spread with yogurt dip for kid-friendly roll-ups!
  • Grated zucchini is incredibly versatile.  It can be added to muffins, meatballs or even used as a replacement for rice.
  • Roast zucchini sticks or slices for healthy alternatives to fries and chips!
  • Zucchini is a great low-carb replacement for pasta.  Use a spiralizer to make “zoodles” or your vegetable peeler to slice thicker, lasagna-style sheets.

FEED-Favorite Recipes:

Lara Field MS, RD, LDN is a Registered Dietitian and Specialist in Pediatrics with over a decade of clinical and client experience planning healthy diets. When she’s not actively working to keep her clients healthy, she’s a busy mother of two active and healthy boys and a love for testing new recipes in her kitchen.