The Versatility of Zucchini

Summer is just around the corner, which means sunshine, sandals and of course a variety of fresh veggies to liven up any meal! One delicious vegetable that we're featuring is both popular for its versatility in a variety of meals as well as how easy it is to grow in your own garden—zucchini! Like bananas, which are packed with potassium, zucchini is also an excellent source of potassium. Since zucchini is potassium-rich, that makes it a heart-healthy food that counteracts sodium levels and could result in decreased blood pressure levels. Below you will find various ways to incorporate zucchini into your diet, including a zucchini bread recipe in honor of National Zucchini Bread Day on April 25th. Add some zucchini to your plate this summer and your heart will thank you!

Spiralize it!

Spiralized vegetables are all the rage right now. You can cut zucchini (or any vegetable) into pasta-like strands by using a julienne slicer or a spiralizer. You can then use the 'zoodles' in any hot or cold recipes that you would normally use regular pasta noodles.

Roast it! 

Roasting vegetables is super easy and can be done with practically any vegetable. It just takes a few simple ingredients and an oven. Try this quick way to roast zucchini:

1. Toss sliced zucchini with olive oil, sea salt and pepper.
2. Line a 9 x 13 pan with aluminum foil. Spread the zucchini out in a single layer and bake at 450 degrees for 15 minutes. 
3. Take the zucchini out of the oven, flip it over, and then cook for another 5 minutes. 
4. If you want to add some variety to your roasted vegetables, try adding spices like basil, garlic, oregano, parsley or thyme and also consider topping them off with garlic or Parmesan cheese. 

Grill it!

Zucchini is commonly paired with yellow squash. Try this grilled recipe from Hy-Vee that pairs the two together:

Grilled Zucchini and Yellow Squash with Chipotle Lime Salt
1. Cut tops and bottoms from zucchini and squash. Cut lengthwise into quarters. 
2. In a large resealable plastic bag, combine olive oil, 1 teaspoon kosher salt, 1 teaspoon black pepper, 1 teaspoon chipotle powder and 1 tablespoon lime juice. Add zucchini and squash, seal bag and shake to combine. Marinate for 30 minutes to 1 hour. 
3. Preheat grill for direct heat to medium-high. Oil grill grates. 
4. Grill zucchini and squash on all sides until nicely marked and slightly tender. Remove to platter. 
5. Just before serving, combine 1 tablespoon lime juice, 1 teaspoon kosher salt and 1 teaspoon chipotle powder. Sprinkle over hot zucchini and squash to serve. 

Bake it!

There are a lot of recipes out there for zucchini muffins and breads. You can do a quick search on Hy-Vee's website or Pinterest for a variety of zucchini muffins and breads. Spoiler alert: What you will find are zucchini breads and muffins that have chocolate chips, bananas, blueberries, pineapple, etc. Adding zucchini to breads and muffins helps to add nutrients but it does not alter the flavor. 

When I make breads and muffins, which is a rare occasion, I like to boost the fiber content by adding Pinnaclife Prebiotic Fiber. One scoop of this powder will add 10 grams of soluble fiber. I usually add three or four scoops. This product will not alter the flavor or consistency of your product. You can find this product by the pharmacy with all of the other digestive aids. Here is a picture of the product for your reference:

When you are adding zucchini to muffins and breads there is only one really important bit of information that you need to know: Zucchini has a high water content and must be patted dry to remove any excess moisture before you mix it in with other ingredients. This prevents the load from collapsing while it cools. Follow these instructions to remove excess moisture from the zucchini:

1. Most recipes call for shredded zucchini. You will need to get the zucchini in this form before you can effectively remove the extra water.
2. Lay a double-thick layer of paper towels onto a cutting board and arrange the freshly shredded zucchini on top.
3. Place another double-thick layer of paper towels on the zucchini and gently press down until all extra liquid has been removed.

The extra steps will be worth it, especially when you make this Chocolate Chip Zucchini Bread from Joyful Healthy Eats or these Zucchini Muffins from Hy-Vee.com. Click on the link below to get to the recipe for the Chocolate Chip Zucchini Bread and find the recipe for the Zucchini Muffins right here on this page.

Chocolate Chip Zucchini Bread
http:www.joyfulhealthyeats.com/chocolate-chip-zucchini-bread/

Zucchini Muffins

All you need:
Hy-Vee nonstick cooking spray
1 1/2 cups Hy-Vee all-purpose flour
3/4 cup almond flour
1 cup packed Hy-Vee brown sugar
3/4 cup oat or wheat bran
3 tbsp chia or flax seeds
2 tsp Hy-Vee baking soda
1 tsp Hy-Vee baking powder
1 tsp Hy-Vee ground cinnamon
2 Hy-Vee large eggs, lightly beaten
3/4 cup buttermilk
1/3 cup Hy-Vee cinnamon applesauce
2 tsp Hy-Vee vanilla extract
3 cups grated zucchini, drained (about 2 medium)
Chopped Hy-Vee walnuts, optional

All you do:
1. Preheat oven to 350 degrees. Lightly coat mini muffin pan with cooking spray; set aside.
2. In a large bowl, combine flours, brown sugar, oat bran, chia seeds, baking soda, baking powder and cinnamon; set aside.
3. In another large bowl, combine eggs, buttermilk, applesauce and vanilla. Stir in zucchini, mixing just until combined. Stir in flour mixture just until combined. Do not over-stir.
4. Spoon 1 tablespoon of batter into each muffin cup. If desired, top with walnuts. Bake for 12 to 14 minutes or until a toothpick inserted in center comes out clean. Let cool in pan on a wire rack for 5 minutes. Remove muffins to a wire rack. Cool completely. Repeat with remaining batter.

-Dietitian Amanda