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

cooked zucchiniZucchini 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.

  1. 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.
  2. growing zucchini

    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:


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

Grilled Zucchini Dip

Grilled Zucchini Dip

Zucchini and tahini have the perfect mix of nutrients to satisfy your hunger and give you energy when blended into a delicious anti-inflammatory dip. Here's a super snack at its finest!
Course Appetizer
Servings 2 cups


  • 1 lb small zucchini quartered lengthwise
  • 4 green onions remove root but not full white bulb
  • ½ tsp Kosher salt
  • 3 Tbsp olive oil divided
  • 1 clove garlic
  • ¼ cup tahini
  • 2 Tbsp fresh lemon juice
  • ¼ cup mint leaves divided


  • Heat grill to medium. Toss zucchini and onions with salt and 1 Tbsp oil. Grill, turning occasionally, until charred and tender, about 5-7 minutes. Transfer to blender, saving ½ onion for garnish.
  • Add garlic, tahini, lemon juice and 2 Tbsp mint. Pulse to combine. While blender is running on low, drizzle in remaining 2 Tbsp oil; puree until smooth, increasing speed if needed. Transfer to a serving bowl.
  • Chop remaining mint and grilled onion and sprinkle over dip. Serve with vegetables or Nut-Thins crackers for dipping.
Keyword Anti-Inflammatory, Appetizer, Dip, Snack, Tahini, Zucchini

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