Monday, October 10, 2011

zucchini a plenty (recipes 6 & 7) + nutritional info

Here are a yet a few more recipes I have made with my zucchini stash. 

Recipe 6: Stuffed Zucchini
This is a creation of my own (beware). It is a spin off from stuffed bell peppers. I waited for some of my zucchini to get extra big. I don't like to eat them when they get too big because the texture becomes too spongy for me. Basically I cut the tops off and then scooped out the middle with a spoon. Then I just sliced a little off of the bottom so that they would sit flat. 

I then just started grabbing what I could find in the cupboard, fridge or garden. I ended up with couscous, sausage, philadelphia cooking cream, sage, thyme, rosemary, chives, onion, and cheddar cheese. Cooked the couscous then combined everything together. I think this would be awesome with quinoa. However, Mark is allergic to it :(  

I heated the oven to 350 and baked for about 30 minutes with a 1/4 C of water on the bottom of the dish. 

I also saved the seeds for next years harvest!

Recipe 7: Dark Chocolate Banana Zucchini Bread
This recipe was provided by Marks cousin. Thank you Mary Ellen! I made mini loaves instead of muffins.
1 1/2 cups all purpose flour, 1 tsp baking powder, 1 tsp baking soda, 1/2 tsp salt, 1 medium zucchini, grated, 1 banana, mashed, 1/2 cup white sugar, 1 egg, 1 cup yogurt, 200 grams dark chocolate chips. Mix banana, zucchini, sugar, egg and yogurt. Add flour mixture. Add chocolate chips. Scoop into muffin tins, 10 to 15 minutes for mini muffins (at 350) or 25 to 30 minutes for large muffins.

Health benefits of zucchini (courgette)
  • One of the very low calories vegetable that is used during weight reduction and cholesterol control programs. Zucchinis provide only 17 calories per 100 g. Contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.
  • Courgette is relatively moderate source of folates, consists of 24 mcg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately before pregnancy, it can help prevent neural tube defects in the fetus.
  • It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.
  • Fresh fruits are rich in vitamin A; provide about 200 IU per 100 g.
  • Furthermore, zucchinis, especially golden skin variety are rich in flavonoid poly-phenolic antioxidants such as carotenes, lutein and zeaxanthin. These compounds help scavenge harmful oxygen-derived free radicals and reactive oxygen species (ROS) from the body that play a role in aging and various disease process.
  • Fresh fruit is good source of anti-oxidant vitamin-C.  Provide about 17.9 mcg or 30% of RDA per 100g.
  • In addition, they are also good in B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, zinc and potassium. Potassium in an important component of cell and body fluids, helps controlling heart rate and blood pressure.

Miles & Chuck waiting for zucchini (haha, not really)

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