An Ode to Zucchini

By Hannah Symons, Forest Foundation Intern 2021

Move over cauliflower, there’s a new sheriff in town! 

Behold the mighty zucchini. That’s right – the zucchini can do everything the cauliflower can do, plus more (and probably better). It’s zucchini season, folks! *insert my roommates’ eye roll* While it is true I am known as The Zucchini Girl, lover of all-things-zuke at school, there is a reason for my crazy love affair.

The zucchini’s ability to shape-shift is unmatched by any other veg. As pasta under your favorite bolognese, soft and moist in a muffin, or deep fried as chips to dip in an aioli – the zucchini refuses restraint. Their mild taste allows them to soak up any flavor thrown their way. Not only are they incredibly versatile, zucchini offers a laundry list of health benefits. 

The power of the zuke is no fluke:
Zucchini protects our skin the same way it does its own. Carotenoids, an antioxidant found in zucchini, aid in our skin’s defense against harmful UV rays and pollution. The green, tougher skin on a zucchini is a product of the same antioxidant that works to protect our very own skin.

Pectin, a soluble fiber found in zucchini, supports a healthy heart by lowering bad LDL cholesterol levels. 

Zucchini are great at promoting healthy digestion. As someone who is plagued by a disastrously humbling GI tract, zucchini is a staple in my diet. Their high water content coupled with lots of fiber makes our gut happy.

Zucchini is rich in vitamins and minerals, particularly vitamin A which supports our immune system. This year of mask-wearing has left our immune systems rusty and out of practice. They need all the help they can get to be in tip-top shape as our world returns to normal.

Here are some(!) of my favorite ways to use zucchini:

• As zoodles. Zucchini is shockingly hearty as a pasta. Simply replace any regular spaghetti with spiralized zukes. Don’t have a spiralizer? Peel the zucchini lengthwise and cut each ribbon into a few thinner strips. Just be sure to stop peeling when you hit the inner seeds – I find these too mushy and don’t hold up well. You could totally go the traditional Italian route with your zoodles by pairing them with red sauce and meatballs or pesto. One of my favorite ways to use them is as Thai Peanut Zoodles. 
• Fried as fritters. Zucchini is a low-carb way to bulk up a traditional corn fritter. I find meatless meals to be especially fun in the summer. I promise these fritters will leave you feeling totally satisfied. While this Corn and Zucchini Fritter recipe includes a chipotle crema, I like to dip my fritters into both plain greek yogurt and peach jam. The savory-sweet combo is killer and always reminiscent of my mom’s latkes. 
• In a muffin. Because of their high water content, zucchini adds moisture to any baked good. The zucchini is also totally undetectable which makes it a snack you can feel good about giving your kids. There are certainly more traditional zucchini muffin recipes, but because we’re already using a vegetable, I like to lean into the more whole foods, unprocessed version and make these Healthy Zucchini Muffins. 
  • P.S. – Can we get rid of healthy/unhealthy food labels? All food is fuel. Diet culture has arbitrarily deemed some foods as saints and some as the enemy. Eat what makes you feel happy inside and out. Everything in moderation :)
• As a boat. Zucchini is a vehicle for flavor. Cut in half lengthwise, scoop out the center, and replace with your filling of choice. Here is a recipe for Lasagna Stuffed Zucchini Boats, but really the choice is yours! Make it vegetarian, or go for a Mexican-inspired boat with taco meat and cheese, then add your favorite toppings like lettuce, cheese, jalapeños, and guac.

Happy cooking! Use up those local summer squashes and tag us in your favorite creations. How else do you use a zucchini?