August 16, 2001

Prairie Fare: Prolific Produce

By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Service

Lock your car doors. Post a guard by your front steps. Keep a close eye on your purse or briefcase at work. They’re back. If you don’t take some precautions, your car, front steps or bag might be filled with some long-necked green guests.

What vegetable can make people snicker at the mere mention of its name? It’s that prolific summer squash, the zucchini. The recipient of countless wisecracks at this time of the year, zucchini are quite versatile on the menu. They can’t help that they grow so well.

Zucchini brings out creativity in chefs. There are hundreds of recipes -- and even entire cookbooks -- devoted to this relative of cucumbers and melons. Zucchini can be eaten raw or cooked. Salads, side dishes, breads and even cakes make use of this mild-tasting fruit (so designated because of its seeds) that’s used as a vegetable.

"Zucchini" comes from the Italian word "zucchino," which means "small squash." Some trace its history back to Mexican origins in 7000 B.C. Zucchini probably was part of the "three sisters" diet mainstays, including corn, beans and squash. Early explorers found it interesting and brought it back to Europe.

Nutritionally zucchini are very low in calories, mainly because they are composed of about 95 percent water. A serving, about half of a medium-size zucchini (about 3.5 ounces), contains only 20 calories, no fat, 1 gram of fiber and no sodium. A serving also provides one-fourth of the daily recommendation for vitamin C, plus some compounds the body can convert to vitamin A.

When choosing zucchini, look for a smooth squash with a dark green, shiny rind and no signs of injury. Smaller zucchini will be more tender. Store zucchini in the refrigerator.

So, what can you do with the bushel of zucchini you suspect your neighbor generously left in your driveway? Make an orange and green salad from shredded carrots and zucchini. Add your favorite dressing. Make zucchini sticks and serve with low-calorie dip.

Place chunks of zucchini on skewers, along with your favorite meat and vegetables, and grill. Peel and slice zucchini; saute with chopped onions in olive oil or broth for a tasty side dish. Hollow out zucchini and stuff with chopped mushrooms, peppers, onions and tomatoes. Add your favorite herbs and bake for about 45 minutes. Make zucchini quick bread or muffins.

If there’s any zucchini left at season’s end, remember, too, they make great compost. Save some seeds. Plant them next spring and be generous to your friends and neighbors this time next year.

Here’s a vegetable side dish that makes good use of summer’s bounty, whether you grew it or not. It’s from http://aboutproduce.com , a very informative Web site devoted to produce of all types. A serving (one-eighth of the recipe) of Easy Ratatouille contains 50 calories, 2 grams of fat, 3 grams of fiber and about half of the daily recommendation for vitamin C.

Lean and Easy Ratatouille

Ingredients:
1 medium onion, chopped
1 teaspoon olive oil
1 small eggplant, peeled and cubed
2 small zucchini, cubed
3 medium tomatoes, seeded and chopped
1 green pepper, chopped
1/4 cup fresh parsley, minced
3 Tablespoons tomato paste
2 cloves garlic, minced
1 teaspoon dried basil
1 teaspoon dried thyme
1 tablespoon white wine vinegar

Procedure:
Combine the onion and oil in a 3-quart casserole dish. Cover with plastic wrap, venting on the sides, and microwave on high for 1 1/2 minutes, or until the onions are tender. Stir in the eggplant, zucchini, tomatoes, pepper, parsley, tomato paste, garlic, basil and thyme. Cover again and microwave on high, stirring occasionally for 10 to 15 minutes, or until the vegetables are tender. Stir in the vinegar. Let stand about 5 minutes. Makes 6-8 servings.

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Source: Julie Garden-Robinson, (701) 231-7187, jgardenr@ndsuext.nodak.edu
Editor: Tom Jirik, (701) 231-9629, tjirik@ndsuext.nodak.edu