Zucchini / Courgette

Also known asCourgette · Zucchini · Cucurbita pepo

Name: Zucchini, also called courgette (Cucurbita pepo) — a long, slender, dark green summer squash with tender skin and soft, mild, pale flesh. Zucchini is the American, Canadian and Australian name, and courgette is the British and French one.

Description

Zucchini is a type of summer squash developed in northern Italy in the 19th century, from squashes brought from the Americas, and the name means “little squashes” in Italian. It was introduced to the United States by Italian immigrants in the 20th century, and has become one of the most popular garden vegetables, famous for producing more than gardeners can handle.

The squash is picked young, when 15 to 20 cm long, when the skin is tender and seeds are tiny, and becomes large, watery and bland if left to grow. The male and female flowers are edible too, and are a delicacy, stuffed and fried in Italian cooking.

Main nutrition value

Zucchini is low in calories, and provides vitamin C, vitamin B6, potassium, manganese and fibre, with antioxidants such as lutein in the skin, and a high water content.

How best to be consumed

Zucchini is quick to cook, and best not overcooked.

1. Slice, and sauté, grill or roast with olive oil, garlic and herbs until just tender.
2. Spiralise into “zoodles,” or ribbon raw into salads with lemon and Parmesan.
3. Grate into fritters, bread, muffins and cakes, squeezing out the water first.
4. Add to ratatouille, stews, curries, pasta and frittatas.
5. Stuff and fry the flowers, or choose small, firm zucchini.

Overconsumption could cause…

Zucchini is safe and healthy in food amounts.

1. Toxic squash syndrome from cucurbitacins, natural compounds that make a squash or gourd intensely bitter, and which can cause severe stomach upset, hair loss and even death in rare cases, so always taste a little raw and discard the whole fruit if it is very bitter. Zucchini from home gardens that cross-pollinate with ornamental gourds can be bitter and dangerous.
2. Soggy texture and bland taste from overcooked or overgrown zucchini.
3. Allergic reactions in rare cases, and itchy mouth in people sensitive to ragweed.
4. Added oil, cheese and breadcrumbs in fried and baked dishes.

GroupsSquash and GourdsGourd family (Cucurbitaceae)Low fatLow sodiumFresh

Related foodsBitter Gourd / Bitter MelonCucumberEnglish CucumberPickling CucumberChayoteYellow Squash

Wikipedia — Zucchini, used for origin, naming and history: https://en.wikipedia.org/wiki/Zucchini