Ingredient of the Month: Zucchini


Zucchinis are one of the most abundant summer vegetables in Australia, prized for their tender, succulent flesh and delicate flavour. They’re perfect for soups, stir fries, fritters, quiche, raw spaghetti, and more! We take a look at the health benefits of this awesome veggie and share some simple ways to include more in your diet.

The zucchini, or courgette, is a summer vegetable originating from America. It belongs to the species Cucurbita, which also includes pumpkins, cucumbers, squash, and other gourds.

The colour of the zucchini ranges from light to dark green. Although one variety, the Golden Zucchini, features brilliant golden-yellow skin that remains the same colour even after it has been cooked. Fun fact: zucchini flowers, or ‘squash blossoms’, are also edible and are frequently used in Greek, Italian, and Mexican dishes.

What are the health benefits of zucchinis?

Zucchinis are packed with amazing nutritional properties and surprising health benefits. For example, they contain potassium, vitamin C, magnesium, antioxidants, anti-inflammatory properties and calcium, which helps to strengthen your bones, teeth, and nervous system.

Zucchinis are also great for reducing blood pressure and promoting a healthy heart. They contain moderate levels of folate, which break down amino acids and keep your heart beating at a steady rhythm. Along with this, zucchinis are also fantastic for improving eye health. The presence of vitamin A helps to enhance your vision and prevent age-related medical conditions, like macular degeneration.

Why buy organic zucchini?

Regular zucchinis are often sprayed with pesticides, many of which are harmful to your health and the planet. By buying organic, you can avoid the nasty chemicals that are used to kill insects and weeds, and support your local farmers who make sustainability a priority.

Ideas for using zucchini in your kitchen

  • Use a spiralizer to make raw zucchini noodles (‘zoodles’)
  • Make some healthy zucchini fritters for a quick snack
  • Grill with garlic and lemon for an irresistible side dish
  • Share some BBQ chicken and zucchini skewers
  • Whip up some creamy zucchini soup
  • Pair with healthy dips like hummus and guacamole
  • Bake some zucchini bread with walnuts and cinnamon
  • Healthy zucchini Slice Recipe
  • Energizing Green Juice
  • Carrot, Apple and Zucchini Juice

Healthy Zucchini Slice Recipe

Combine ingredients until well combined and bake in 200 C oven for 30 min until brown.

  • 4 med or 6-8 small zucchinis
  • 1 cup self raising flour
  • 1/2 cup of oil
  • 5 eggs
  • bit of cream
  • fried bacon around 300g
  • shredded cheese
  • 1 chopped onion
  • pepper & salt

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