For fresh ideas on how to use that beautiful UBC Farm produce you picked up from our Market, check out the Veggie-of-the-Week blog post series! Crafted by a team of UBC students in the Faculty of Land and Food Systems as part of their Community-Based Research project with Friends of the Farm, these posts contain neat info on folklore, nutrition and recipes corresponding to some of the produce items currently available at the UBC Farm. This week, zucchini!
Zucchini is a small summer squash that belongs to the cucurbit (Cucurbita pepo) family of vegetables, along with squash, gourds, and pumpkins. You may have heard zucchini referred to as courgette (“coor-JET”). Both words refer to the same vegetable. The difference is all about size: when harvested during earlier stages of growth (about 4cm long), it is referred to as a courgette. Once they reach about 15-20cm, we call ‘em zucchinis.
A medium-sized zucchini contains only approximately 25 calories and has a very high water content (95%), making it an ideal food for people on a diet. Zucchini also contain high levels of folate, potassium, and vitamins A and C.
When selecting zucchini, look for a dark green skin with a moist stem end and a slightly prickly yet shiny skin. Also, they should be firm, free of cuts and bruises, and heavy for their size. Ideally, green zucchini should be no more than six inches long and one to two inches in diameter.
Zucchinis can be stored in a plastic bag in the refrigerator for four to five days. Do not wash them until ready to be used. Zucchini can also be frozen for ten to twelve months. Slice zucchini into rounds, blanch for two minutes, plunge into cold water, drain, and seal in airtight bags.
Here are a few recipes to get you started with the UBC Farm’s zucchini bounty!
Grilled Zucchini-and-Summer Squash Salad with Citrus Splash Dressing
Recipe courtesy of Cooking Light.
Ingredients
- 2 tablespoons grated orange rind
- 3/4 cup fresh orange juice (about 3 oranges)
- 1/2 cup fresh lime juice (about 3 limes)
- 3 tablespoons honey (we suggest that vegans could substitute with maple syrup)
- 2 teaspoons olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon crushed red pepper
- 2 red onions
- 4 zucchini, each halved lengthwise (about 1 1/4 pounds)
- 4 yellow squash, each halved lengthwise (about 1 pound)
- 3 tablespoons thinly sliced fresh basil
Directions
- Combine first 7 ingredients in a large zip-top plastic bag. Peel onions, leaving root intact; cut each onion into 4 wedges. Add onion, zucchini, and yellow squash to bag. Seal and marinate in refrigerator 1 hour, turning bag occasionally.
- Prepare grill.
- Drain vegetables in a colander over a bowl, reserving marinade. Place vegetables on a grill rack coated with cooking spray, and grill for 8 minutes or until tender; turn and baste occasionally with 3/4 cup of the marinade. Place the vegetables on a serving platter; sprinkle with the basil. Serve the vegetables with the remaining marinade.
Chocolate Zucchini Cake
Recipe courtesy of Cooking Light.
Cake:
- tablespoon all-purpose flour
- 3/4 cup granulated sugar
- 1/2 cup packed brown sugar
- 1/2 cup (4 ounces) block-style fat-free cream cheese, softened
- 1/3 cup vegetable oil
- large eggs
- large egg whites
- teaspoon vanilla extract
- 1/2 cups all-purpose flour
- 1/2 cup unsweetened cocoa
- teaspoons baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon salt
- 1/2 teaspoon ground cinnamon
- 3/4 cup fat-free buttermilk
- 2 cups shredded zucchini
- 2/3 cup semisweet chocolate chips
- 1/4 cup chopped walnuts
Glaze:
- 3/4 cup powdered sugar
- 3 tablespoons unsweetened cocoa
- 8 teaspoons fat-free milk
- 2 tablespoons semisweet chocolate chips
- 1 teaspoon instant coffee granules
- 1/2 teaspoon vanilla extract
Directions:
- Preheat oven to 350°F.
- To prepare cake, coat a 12-cup Bundt pan with cooking spray; dust pan with 1 tablespoon flour.
- Place sugars, cream cheese, and vegetable oil in a large bowl, and beat with a mixer at medium speed until well blended (about 5 minutes). Add eggs and egg whites, 1 at a time, beating well after each addition. Beat in 1 teaspoon vanilla extract.
- Lightly spoon 2 1/2 cups flour into dry measuring cups, and level with a knife. Combine 2 1/2 cups flour and next 5 ingredients (2 1/2 cups flour through cinnamon) in a medium bowl, stirring well with a whisk.
