Zucchini Squash
Zucchini squash is the favored jewel of the summer squashes. Its flavor is light and sweet with flesh as delicate as a flower and texture that makes it almost melt in the mouth.
Summer squashes, as well a winter squashes, are native to the Americas and belong to the family of curcurbita. Archaeologists have traced their origins to Mexico, dating back from 7,000 to 5,500 BC, when they were an integral part of the ancient diet of maize, beans, and squashes.
That pre-Columbian food trio is still the mainstay of the Mexican cuisine and is known today as the "three sisters."
The colonists of New England adopted the name squash, a word derived from several Native American words for the vegetable which meant "something eaten raw." George Washington and Thomas Jefferson were squash enthusiasts who even enjoyed growing them.
Zucchini squashes are very low in calories. There are only 13 calories in a half-cup of raw zucchini.
Nutritionally, zucchinis are rich in valuable antioxidants. Plus contain beta-carotene, vitamin C, folic acid and calcium. Zucchini squash is also a good source of fiber (4 grams per cup). An adult should get about 30 grams of fiber per day in their diet. One cup of zucchini has nearly as much potassium as a banana. Plus it contains the valuable mineral nutrient phosphorus.
These delicious vegetable pancakes are an excellent showcase for zucchini, which is so abundant during the summer.
Recipe: Zucchini Squash Pancakes
25 medium zucchini, washed and stems cut
Zest of 3 lemons
2 tablespoons coarse salt
2-1/2 cups grated Parmesan cheese
2 cups chopped fresh flat-leaf parsley
1 cup chopped fresh basil leaves
1 teaspoon freshly ground black pepper
4-1/2 to 5 cups all-purpose flour
2-1/2 cups vegetable oil, for cooking
Topping: Goat cheese, roasted tomatoes, or fruit chutney
Using the large-hole side of a hand grater or the medium blade setting on a mandoline, slice the zucchini in julienne strips, rotating the zucchini to use only the flesh and not the seeds. Place the zucchini in a large mixing bowl.
Toss the zucchini with the lemon zest and salt and let sit for approximately 8 minutes, until the zucchini starts to soften. Add the Parmesan cheese, parsley, basil and pepper and toss well.
Start adding the flour a little at a time, mixing well after each addition. When you have added about 4-1/2 cups flour, make a test pancake about the size of a silver dollar in your hand. If the ingredients bind together but aren't too pasty the pancake is ready to cook.
Heat a few tablespoons of oil in a large skillet over high heat. Reduce the heat to medium and fry the pancakes in batches for approximately 2 to 3 minutes per side, until golden. Remove to absorbent towels to drain. Repeat the process with the remaining pancakes, adding more oil for each 1 to 2 batches.
Just before serving, top the pancakes with goat cheese, roasted tomatoes, or fruit chutney.
Print just this recipe. (New window)
See also on BellyBytes.com:
Zucchini with Yogurt Sauce
Zucchini Slaw
Zucchini Pancakes
Baked Zucchini Chips
Zucchini and Mushrooms with Chili Sauce
Low Fat Zucchini Bread
Fitness and Freebies: Oven Fried Zucchini Chips
Print Page 
Back to Index 
Email this Page!
