Zucchini

Hello! I’m Elena, your nutrition expert from Castelló. Today we’re going to talk about one of the most versatile and rewarding vegetables from our garden: the zucchini.

This morning, while strolling through the market, I saw the first courgettes of the season and thought about how much they make life easier for us in the kitchen. A close relative of watermelon, cucumber, and squash, the courgette (Cucurbita pepo) is an ingredient that, although it may seem humble because of its neutral flavor, is a technical gem for those looking to eat healthy without complications.

Nutritional Properties: Lightness and Digestive Well-Being

What stands out most about zucchini is its very high content of water (89%), which makes it extremely lightweight: only 31 kcal per 100 gIt is the perfect ally for weight-control diets thanks to its great satiating power.

A balm for your digestion

Although its fiber content seems moderate, zucchini is rich in mucilages. These are fibers that have soothing properties for the lining of the digestive tract. That is why it is the ideal vegetable if you suffer from heavy digestion, gastritis, or constipation. In addition, its excellent ratio potassium-sodium it makes it an excellent natural diuretic for people with high blood pressure and people with kidney problems.

Nutricooking Tips

To make the most of this vegetable, here are my two golden rules:

1. Don't peel it!: The skin is where the fiber, chlorophylls, and most of the vitamins are concentrated. Just wash it well under running water.

2. Short cooking times: Zucchini is wonderful when cooked "al dente." If you overcook it, not only will it lose its texture, but you’ll destroy the vitamin C, which is very sensitive to heat (thermolabile).

Versatility on the plate

You can prepare it in creams, ratatouilles, stuffings, or on the griddle. But if you want to innovate, try the Zucchini noodles (zoodles). You only need a spiralizer and to blanch them for a few seconds; they’re the perfect substitute for pasta if you’re looking to cut down on carbs.

My Pantry Tools

Since zucchini has a very mild flavor, the seasoning is what gives the dish its character.

• Healthy Hydration: If you have a chilled zucchini cream soup in summer, pair it with our Iced Tea Lemon.

  • It has 0 sugars and is the perfect complement to a light dinner.

The "Life Tip" from Elena

Purchase and care: Although we have them all year round, their true season is July to SeptemberChoose them firm, heavy, and with shiny skin. A practical tip to make them last up to two weeks in the fridge: keep them away from tomatoes and fruit (such as apples or bananas). These emit ethylene, a gas that speeds up ripening and would cause your zucchini to spoil much sooner.

How do you like zucchini best? Are you into grandma’s classic cream soup, or do you prefer to try it raw in salads? Tell me your recipes!