This week, one of the items in the Be Wise Ranch box is zucchini, one of the many forms of summer squash. Zucchini’s range in color from yellow, pale green with grey, pale green, dark green, and almost black. The darker the zucchini, the more nutrients it contains.
Zucchini has over 95% water content and therefore is very low in calories. Also, most of the nutrients are in the skin so it is important to eat the entire squash. It is a good source of the antioxidant vitamin C has a very low glycemic index, ideal for diabetics. See the table below for the nutrition content of 1 medium zucchini.
| Nutrition FactsZucchini
1 medium
|
| Amount Per Serving |
| Calories 31 Calories from Fat 3 |
| Total Fat 0g |
| Saturated Fat 0g |
| Cholesterol 0mg |
| Sodium 20mg |
| Total Carbohydrate 7g |
| Dietary Fiber 2g |
| Sugars 3g |
| Protein 2g |
| Vitamin A 8% Vitamin C 56% |
| Calcium 3% Iron 4% |
Besides steaming zucchini, there are MANY simple ways to incorporate it into your diet. Some examples are:
- Diced or shredded into tossed salads
- Eaten raw (alone or with dip, such as hummus)
- Stir-fry with other vegetables
- Grilled on the barbeque
- Added to omelets or frittatas
- In breads, muffins, or cakes
- Added to a soup, stew, or pasta sauce
Zucchini Bean Salad
Original recipe: allrecipe.com
Modified by: Ilana Shapiro
INGREDIENTS:
¨ 3 small zucchini, sliced
¨ ¾ cup chopped green bell pepper
¨ ½ cup chopped onion
¨ 1 (15.5 ounce) can kidney beans, rinsed and drained
¨ 1 (15.5 ounce) can garbanzo beans, drained and rinsed
¨ ¼ cup vegetable oil
¨ 3 tablespoons vinegar
¨ 1 ½ teaspoon garlic salt
¨ ¼ teaspoon pepper
¨ Feta cheese (add to taste)
DIRECTIONS:
In a bowl, combine all ingredients. Cover and refrigerate at least 4 hours, stirring occasionally.
References
- Low Glycemic Index Foods. South Beach Diet page. Available at: http://www. southbeach-diet-plan.com/lowglycemicfoodlist.htm. Accessed September 19, 2011.
- Squash, Summer Squash, Zucchini. NutriData page. Available at: http://nutritiondata.self.com/facts/vegetables-and-vegetable -products/2639/2. Accessed September 19, 2011.
- Picnic Zucchini Bean Salad. Available at: http://allrecipes.com/ recipe/picnic-zucchini-bean-salad/detail.aspx. Accessed September 20, 2011.
This is just about all very a new comer to me and this post truly opened up my eye.Thank you for discussing around your own knowledge.
I have just found out your website and take satisfaction in each article. I admire your talent.
http://www.vannyorkgmcars.com/winston-salem/Winston-Salem-Used-Car.htm Thanks for that awesome posting. It saved MUCH time
product-description Looking forward to your next post on Wii
life insurance
Interesting post – I’d like to read more about click here
more info If a brand-new article becomes available or if perhaps any changes occur on the current publication, I would be interested in reading a lot more and finding out how to make good usage of those approaches you discuss. aviva
More is on the way after holidays, when I have time to post. Right now, taking care of individual clients. THANKS
http://www.vannyorkgmcars.com/greensboro/Greensboro-Gmc.htm Thanks for that awesome posting. It saved MUCH time
You are welcome. Check back for more, soon.
Do you care if I quote your article in my Thesis paper? I would think this article suits my topic perfectly. Well ya, thanks for posting this article.
Go right ahead and quote. It is much appreciated. Glad you are getting value from this
Thank you so much pertaining to giving my family an update on this theme on your blog. Please realize that if a brand new post appears or in the event that any improvements occur to the current submission, I would be thinking about reading more and finding out how to make good use of those techniques you write about. Thanks for your efforts and consideration of other men and women by making your blog available.
Thanks, I appreciate your comments. I am trying to educate & inform on a lot of health fronts. I am trying to get people to take a look at the food and drinks you are consuming, make healthier choices, purchasing a preparing more wholesome basic REAL FOOD, and identifying one’s food sensitivities that can aggravate health and be quite frustrating to deal with.
We do not need all the malnourishing processed foods, drugs/medications and nutrition supplements that are forced on us via advertising and well meaning “professionals”.
Think how your grandparents ate and exercised, and how well their health generally held up compared to our youth today who are racking up epidemic levels of obesity, diabetes, autism, auto-immune diseases, drug addiction and suicide. We need to seriously get back to the simpler basics of healthy living.
Thanks, I have been working to educate and inform. I am committed to getting everyone healthier, by encouraging purchasing, preparing, and consuming clean, wholesome, non-GMO whole food. The general public is so unaware of how tainted and unhealthy our manufactured food supply is and how they are being brainwashed to the fact that they need ridiculous amounts of supplements, “functional foods”, and medications and prescriptions to make up for their lack of health.
We need to get back to the principals of simple basic, clean living with locally grown organic produce, homegrown herbs and spices, non-GMO foods, and protein that does NOT come from unsustainable sources, and drug filled animals. Daily exercise, activity, adequate sleep and stress management also need to be factored into that healthy living formula.