Squash Summer Zucchini (Cooked, Blanched, Dried, With Skin)
Summer zucchini, often referred to as a versatile squash, is a refreshing and nutritious addition to many dishes. When prepared by cooking, blanching, and drying while retaining its skin, zucchini offers a unique blend of vitamins, minerals, and fiber. Its light flavor and tender texture make it an ideal choice for a wide variety of recipes, from savory casseroles to refreshing salads.
Nutritional Information
A serving of cooked, blanched, dried summer zucchini provides a substantial amount of essential nutrients, helping you meet your daily dietary needs while maintaining a low-calorie count.
| Nutrient | Amount per 100g |
|---|---|
| Energy | 15 kcal |
| Protein | 1.14 g |
| Fat | 0.36 g |
| Saturated Fat | 0.072 g |
| Carbohydrates | 2.69 g |
| Fiber | 1.0 g |
| Sugar | 1.71 g |
| Calcium | 18 mg |
| Iron | 0.37 mg |
| Magnesium | 19 mg |
| Phosphorus | 37 mg |
| Potassium | 264 mg |
| Sodium | 239 mg |
| Zinc | 0.33 mg |
| Copper | 52 mcg |
| Manganese | 0.173 mg |
| Selenium | 0.2 mcg |
| Vitamin C | 12.9 mg |
| Thiamin | 0.035 mg |
| Riboflavin | 0.024 mg |
| Niacin | 0.51 mg |
| Vitamin B6 | 0.08 mg |
| Folate | 28 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 56 mcg |
| Vitamin E | 0.12 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
This ingredient is naturally allergen-free and can be safely enjoyed by most individuals. However, always ensure that the preparation method and surrounding ingredients do not introduce any allergens, particularly if you’re cooking with other components like dairy, nuts, or gluten.
Dietary Preferences
- Vegan: Suitable for vegans, as it contains no animal-derived ingredients.
- Vegetarian: Safe for vegetarians.
- Low-Calorie: Ideal for low-calorie diets, contributing only 15 kcal per 100g serving.
- Gluten-Free: Naturally free of gluten, making it suitable for gluten-sensitive individuals.
- Low in Sugar: With only 1.71g of sugar per 100g, it fits well into low-sugar diets.
Cooking Advice
Summer zucchini is incredibly versatile, whether you’re grilling, sautéing, or incorporating it into soups or stews. To preserve its nutrients, try steaming or blanching zucchini before drying or freezing it for later use. This method retains most of the vitamins, particularly Vitamin C, which is abundant in zucchini. The skin of the zucchini contains a significant amount of fiber, so it’s best to leave it intact to maximize the health benefits.
Conclusion
Zucchini is a low-calorie, high-nutrient vegetable that provides a variety of health benefits, from supporting digestive health with its fiber content to offering a good source of vitamins and minerals such as Vitamin A, C, potassium, and magnesium. Whether enjoyed fresh or preserved through cooking and drying, summer zucchini is a must-have in your healthy, plant-based recipes.
