Vim & Vigor - Summer 2017 - Parrish Medical Center - 46
IN THE MARKET BY LEXI DWYER
THREE WAYS TO COOK
ZUCCHINI
Prolific, versatile and tasty, this popular squash deserves
top billing on your summertime menus
Turns out all those paleo
types pinning recipes for
"zoodles" (zucchini spiralized spaghetti-style and served in place
of pasta) are on to something. Low
in calories but still filling enough to
satisfy, this elongated squash is the
perfect health food. Jen Bruning, a
registered dietitian nutritionist and
spokeswoman for the Academy of
Nutrition and Dietetics, explains that
zucchini's sizable weight is one of its
strengths. "We talk a lot about volumebased eating, meaning that if you eat
foods that contain a lot of fiber and
water, you end up feeling full without
having so many calories, and zucchini
is a great example of this," she says.
Zucchini is also sizeable in nutrients.
Its standout perks include vitamin B6,
potassium and manganese, a mineral thought to help promote healthy
bone structure. And although zucchini
is a great vitamin C source-one cup
raw provides 35 percent of the recommended daily allowance-Bruning
cautions that some of this nutrient
can be lost in the cooking process, so
it's best to eat zucchini raw in salad
(try slicing it into pretty ribbons) or
sautéed lightly if you're trying to maximize vitamin C intake. Besides making
zoodles, here are three great ways to
get your squash on.
46
SUMM ER 2017
1STUFF IT
Cut the ends off a zucchini and slice it
lengthwise. Scrape out enough of the flesh
(which can be diced and reserved) so you're
able to use the vegetable as a bowl with room
for filling. Add the reserved zucchini to a mixture of your choice, such as sautéed ground beef
or crumbled sausage. Bake in the oven at 350
degrees until the zucchini is tender and can be
easily poked with a fork, about 20 to 30 minutes.
2 MAKE CRACKERS
Slice zucchini into ¼-inch-thick rounds
and toss them in a bowl with olive oil. Dip each
piece into a mixture of equal parts Parmesan
cheese and breadcrumbs. Bake in a 450-degree
oven on a baking sheet coated with nonstick
cooking spray until topping is crispy and slightly
browned, about 25 minutes. Serve as passed
hors d'oeuvres or as part of a crudité platter.
3SNEAK IT INTO BAKED GOODS
Trying to get your kids to eat more vegetables? Zucchini's high water content and neutral flavor make it a great (and sneaky!) addition
to breads, cookies, cupcakes, brownies and even
pancakes. Be sure to grate it finely and blot off
excess moisture with a paper towel before adding
it to the rest of the ingredients.
Table of Contents for the Digital Edition of Vim & Vigor - Summer 2017 - Parrish Medical Center
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Vim & Vigor - Summer 2017 - Parrish Medical Center - Cover1
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Vim & Vigor - Summer 2017 - Parrish Medical Center - Contents
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