The zucchini season continuesthat’s why it’s worth eating it as often as possible. This vegetable with a delicate taste will not only enrich your diet when it comes to vitamins, but can also surprise you how many applications it has in the kitchen.
Let’s start with what healthy properties have zucchini – it is undoubtedly a vegetable with many qualitiesand her every bite is precious for the body. First of all, it is low in calories – 100 g zucchini is only about 17 kcal. It’s less than some lettuce have. So you can eat it in the amount we feel like.
Zucchini is also a vegetable rich in vitamins – It is worth paying attention primarily to the supporting resistance of vitamin C or vitamin A, which positively affects the eye. In turn, B vitamins regulate menstrual cycle and support fertility. Zucchini also contains potassium and magnesium, thanks to which it regulates blood pressure and supports the nervous system.
Due to the content of antioxidants, consuming zucchini may reduce the risk of digestive cancers.
Zucchini also contains folic acid, especially valuable for pregnant women. Its diuretic properties are also important – reach for zucchini, and you will eliminate excess water and salt from the body.
Is zucchini good for slimming? Of course. This light and universal vegetable is a great ally on the road to your dream figure.
First of all, as we have already mentioned, it has extremely few calories, so you can eat a lot, and yet not exceed your daily calorie limit. Zucchini consists of the vast majority of water, so it perfectly irrigates the body, and gives a feeling of satiety, so the desire to snack will be smaller. This is due to the high fiber content – especially when we eat zucchini with the skin.
Zucchini is also a vegetable with a low glycemic indextherefore, it does not cause rapid jumps in blood sugar. This, of course, will interest diabetics, but not only – it is worth knowing that such a property promotes better fat burning and limits hunger attacks.
It can be safely stated that zucchini is a perfect vegetable on a diet. It is low -calorie, filling, gentle for the stomach and you will prepare it in many ways, so even the reduction diet will be tasty and varied.
It is clear that it is worth enriching the daily menu with zucchini, especially in the season, when it is the best. What to do quickly from zucchini? We have several suggestions for dishes that will not take too much time from you.
1) the healing of zucchini
What comes to our minds is of course of course cucumbers treated. This simple dish is a real vitamin bomb – after all, various vegetables with precious properties are combined in it. For lunch or dinner is delicious.
Ingredients:
- 2 larger zucchini,
- 3 tomatoes (preferably raspberry),
- 2 red peppers,
- 1 onion,
- 3-4 cloves of garlic,
- 300 g mushrooms,
- 3 tablespoons of olive oil,
- 1 teaspoon of oregano,
- 1 teaspoon of marjoram,
- 1 teaspoon of sweet pepper,
- a pinch of hot peppers,
- Salt and pepper to taste.
Wash all vegetables thoroughlycut out the tips from zucchini and cut into thin slices, just as with mushrooms. Paprika – after removing the seed nests – cut into larger cubes. Burn the tomatoes and cut.
Fry garlic and chopped onion in olive oil until they have golden color. Add zucchini and peppers to them, fry until tender. Finally, add chopped tomatoes.
Add spices to the vegetables and cook everything for a few minutes. In case the dish comes out too thick, add a little water. Serve with bread or rice.
2) zucchini casserole
Another idea for using zucchini in the kitchen is to prepare a delicious casserole. This simple home dish impresses with its lightness. You only need a few basic products to make it.
Ingredients:
- 1 kg of zucchini,
- 1 larger onion onion,
- 4 eggs,
- 100 g of yellow cheese,
- Salt and pepper,
- 2 tablespoons of olive oil.
Wash and dry the zucchini thoroughly, then grate on a grater with large eyes. Add half a teaspoon of salt. Put a bowl with zucchini to the side for about 30-40 minutes.
When this time passes, pour excess water from it.
Then cut the onion into small cubes and add to grated zucchini.
The next step is to break eggs, season to taste with salt and pepper. Mix the ingredients.
Prepare a heat -resistant dish – smear it with oil, put a mass with zucchini to it. Grate the cheese finely on a grater, sprinkle with the casserole.
Heat the oven to 180 degreesbake for about 60 minutes. Ready.
3) zucchini pancakes
How about delicious zucchini pancakes? Such a dish will certainly taste the whole family crunchy, slightly cheese fritters are insanely delicious, and the recipe is simply banal.
- 0.5 kg of zucchini
- 40 g of wheat flour,
- 80 g of panko breadcrumbs,
- 50 g of grated Parmesan cheese,
- 1 egg in size L,
- 2-3 cloves of garlic,
- 1 teaspoon of salt,
- half a teaspoon of lemon peel,
- half a teaspoon of black pepper,
- Frying oil,
- zucchini salt.
Wash the zucchini thoroughly, grate on a large grater. Place in a colander above a larger bowl. Sprinkle with a teaspoon of salt, mix thoroughly.
Set aside for 10-20 minutes, then pour out the excess liquid.
Transfer zucchini to a kitchen towel so that it gives the rest of the moisture. Leave it for the next 20 minutes.
Transfer zucchini to a bowl. Add in turn: flour, breadcrumbs, Parmesan cheese, garlic, egg, lemon skin, salt and pepper. Mix everything thoroughly.
Prepare the pan, heat the oil on it. Apply the dough after a spoon, flatten it slightly to give the shape of the pancakes. Fry 3 minutes on each side until they reach the desired golden color.
Put the ready pancakes on a plate lined with paper towels. Serve them hotthey taste great in the company of sour cream or natural yogurt.
4) zucchini brownie
Or maybe you want to eat something sweet? Zucchini brownie is a tasty and healthy dessert.
Ingredients:
- 1 medium -sized zucchini,
- 4 eggs
- 50 g of almond flour,
- 20g of bitter cocoa,
- 3 tablespoons of erythritol or other sweetener,
- 0.5 teaspoons of baking powder,
- 40g of butter or dissolved coconut oil,
- 50g of bitter containing at least 70% cocoa.
Grate thoroughly washed zucchini on a small grater. Salt, set aside for 15-20 minutes so that she can let go of the juice.
Place in the second bowl: eggs, butter, coconut oil or butter, erythrol, mix everything until the mass is uniform. Then add all dry ingredients: almond flour, cocoa, baking powder, mix again.
Cut zucchini thoroughly from excess juice, add to the previously formed mass. Chop the chocolate finely, also add to other ingredients.
Mix the whole so that all the ingredients combine and pour the dough into a baking tray lined with baking paper.
Heat the oven to 180 degrees Celsius in the up-down option. Place the dough in the oven, then lower the temperature to 160 degrees and bake for 50 minutes.
Sources: SMERER.PL, Naz Nazpuje.pl
