What fruit fills you up and discourages overeating? Zucchini! How can this happen? While often thought of as a vegetable, zucchini is actually a low-starch fruit (meaning it is low in carbohydrates and high in fiber). Dietary fiber increases food volume without increasing caloric content, making you feel full, which may reduce your appetite.

Health Benefits of Zucchini

Zucchini has many health benefits. It is also low in cholesterol, sodium, and fat. It helps maintain a balance of carbohydrates – a requirement for ideal heart health. Its high fiber content has been associated with significantly lower risks of developing stroke, high blood pressure and heart disease. The fiber in this fruit may also increase insulin sensitivity and stabilize blood sugar levels, possibly reducing your risk of type 2 diabetes.

Zucchini is rich in several vitamins, minerals, and other valuable plant compounds. Specifically, its abundant vitamin A content may support your vision and immune system. But be careful how you prepare zucchini as raw zucchini offers a similar nutrition profile as cooked zucchini, but with less vitamin A and more vitamin C, a nutrient that tends to be reduced by cooking.

Zucchini is also rich in antioxidants, which help protect your body from damage. These antioxidants may benefit your eyes, skin and heart; they also offer some protection against certain types of cancer. The highest levels of antioxidants are found in the fruit’s skin.

Because of the water and fiber found in zucchini, this fruit promotes healthy digestion, reducing your risk of constipation and symptoms of various gut disorders.

Preparing Zucchini

Try to incorporate it into your meals in some of these ways:

Add it raw to salads
Stuff with healthy protein or vegetables, then bake it
For a mild stir-fry, sauté it
Boil it, then blend it into soups
Serve it as a side, grilled or sautéed with your favorite spice blends
Spiralize it into “zoodles” for spaghetti and meat sauce, or slice it to replace lasagna sheets
Bake it into approved bread, pancakes or muffins

In some cultures, the zucchini flower is considered a delicacy. You can sprinkle it raw on salads, soups and stews.

Storing Zucchini

Store unwashed zucchini on your counter for about two weeks. Or store in a perforated or open plastic bag for up to a week in the refrigerator. You can also freeze zucchini for later use. There are a couple of ways to prepare the zucchini for the freezer.

Shred unpeeled zucchini, drain it in a colander and then squeeze it gently to remove excess moisture. Place it in sealed freezer bags and freeze flat so the bags can stack in the freezer. Shredding is a great way to freeze if you will be making a casserole, meatballs or fritters.
You can also wash the fruit, dry it thoroughly, cut it into one-inch cubes, and freeze it in freezer bags. Either way, frozen zucchini lasts up to 3 months.

Growing Zucchini

Have you ever thought about growing your own zucchini? Here are a few facts if you ever get the itch:

Each fruit can grow to more than 3.2 feet in length but is usually picked measuring 6 – 8 inches, when still immature. If you leave the fruit on the vine too long, the seeds and rind harden, making it inedible.
Read more at Gardening Know How: Zucchini Squash Harvesting: When Is Zucchini Ready to Pick https://www.gardeningknowhow.com/edible/vegetables/zucchini/zucchini-squash-harvesting.htm

Are you looking for a super snack that will give you all of the health benefits of zucchini? Try our Grilled Zucchini Dip!