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Market Fresh Finds: From A to Z, zucchini a versatile veg

By Leigh Rosenberger, for The Columbian
Published: August 5, 2016, 6:07am

Enjoyed in Central and South America for several thousand years, the zucchini was introduced by Christopher Columbus to the Mediterranean region and Africa.

The Italians developed and refined the “green Italian squash” into the variety that we enjoy today. Only in the last 30 years has the zucchini enjoyed recognition and surging popularity within the United States.

Classified as a summer squash, zucchini shares lineage with melons and cucumbers. Though green is the most recognizable color, zucchini varieties can appear from dark green to golden yellow, to some varieties having light green stripes on a dark background. Shapes can vary from cylindrical to round.

Low in calories (1 cup = 36 calories), zucchini provides a respectable dose of vitamins, minerals, and dietary fiber without any saturated fats or cholesterol.

Fresh zucchini can be enjoyed raw, steamed, microwaved, grilled, baked, or breaded for frying. It can also be grated and included in baked goods, such as breads and muffins or even included in stuffings, meatloaf, and lasagna. My favorite preparation is fresh zucchini slices saut?ed in olive oil with onions and garlic and finished with fresh ground black pepper and a sprinkling of grated Parmesan cheese. Because of zucchini’s high moisture content (95 percent), cooking times are short.

By itself, zucchini has a relatively bland flavor; however, it is prized for its versatility in either sweet or savory preparations because zucchini easily absorbs spices and flavorings from accompanying ingredients. Zucchini can be substituted “one for one” for other summer squashes in recipes.

Select zucchini that are firm, shiny, brightly colored, free of blemishes and soft spots, and feel heavy for their size. There should be at least 1 inch of stem still attached. The skin is delicate, but superficial scratches are OK. Typically, medium-sized vegetables (6 to 8 inches in length) are preferred for optimal flavor and texture; however, if stuffed zucchini is on the menu, larger sizes can be used. Avoid zucchini that are bruised, gouged, soft, bent, discolored or have wrinkled ends.

If not preparing immediately, store the unwashed zucchini in a plastic bag in the vegetable compartment of the refrigerator for up to four days.

When ready to eat, rinse the zucchini in cool, running water while gently rubbing off any dirt or debris from the skin. Cut off the stem and blossom ends and discard, then slice the zucchini into the desired shape for the fresh or cooked preparation. Skin and seed removal is not required.

For year-round enjoyment, zucchini can be dehydrated, pickled, or frozen. Because of the 95 percent moisture content, the texture of the frozen zucchini will be extremely mushy when reheated for serving. If you want to save zucchini for baking, grate the zucchini and freeze pre-measured recipe portions. It is not recommended to pressure can zucchini. Always follow a proven preservation method from a research-tested source to protect your family’s health and safety. Additionally, if incorporating the zucchini into a blended recipe (such as soup or a vegetable salsa), use only the amounts of vegetables specified in the research-tested recipe to ensure a shelf stable, safe-to-consume product.

For delicious zucchini recipes and serving suggestions, check out Chef Scotty’s Market Fresh Recipes at http://ext100.wsu.edu/clark/?p=8163.

The WSU Extension website below provides free downloadable information and resources outlining safe and proven methods for dehydrating (PNW 397), pickling (PNW 355) and freezing (PNW 214), as well as other preservation topics that may be of interest.


Leigh Rosenberger is a Clark County WSU Extension Master Food Preserver. For additional recipes, food preservation, and food safety tips, visit http://ext100.wsu.edu/clark/?p=1134. Questions? Call MFP 360-397-6060 ext. 5366, or join Facebook Discussion Group “WSU Home Food Preservers – Clark County.”

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