Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Superfood of the Week: Zucchini

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fresh zucchiniZucchini, a powerful antioxidant, is now in season!  What a great time to start incorporating it into your diet.  It made the list as our superfood of the week! 

This superfood is a good source of many vitamins and minerals including:

It is also a fat-free, low-calorie, low-sodium option. Vitamin C in particular is a powerful antioxidant that can help decrease the risk for many illnesses.

The whole zucchini is edible, including the skin and flowers. In fact, in Mexico, the flowers are preferred over the actual vegetable! With its high water content, zucchini does not require much cooking. It can be eaten raw or cooked. There are so many ways to cook zucchini, from sautéing it with other vegetables (like its close relative, squash) to shredding it and making zucchini bread.  You can even include shredded zucchini in your meat loaf for a low-fat, veggie-packed version!  The moisture in the zucchini keeps the meat loaf from drying out.  Some other popular cooking methods include steamed, boiled, grilled, stuffed, and baked.

I made homemade pizza the other day and added zucchini strips that I had sautéed with olive oil and garlic along with roasted red pepper, eggplant, and brie cheese. Super YUM!

When picking from your backyard or shopping in the supermarket or stopping at a local farmer’s market, choose the ones that are bright-colored and without blemishes. You can store this vegetable for up to 5 days in a plastic bag in the refrigerator. If you’re into gardening, zucchini is super easy to grow and typically produces a nice crop!

To get you started on including this super food into your diet, try this recipe for Shrimp and Feta Stuffed Zucchini.

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Tags: Nutrition

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About the Author


MS, RD, CSSD, LD/N

Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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