ZUCCHINI SEASON

Since we can still count on finding an abundance of zucchini through August, it makes sense to have a few “go to” simple recipes that incorporate these summer squash. Not only are they tasty and versatile, but zucchini also offer some powerful nutritional benefits.

Rich in Nutrients and Low in Calories

Summer zucchini is low in calories but high in essential vitamins and minerals. It is an excellent source of Vitamin C, which supports the immune system, and Vitamin A, which is important for vision and skin health. Additionally, zucchini provides potassium, which is crucial for maintaining healthy blood pressure levels. Its low-calorie content makes it a great option for weight management and overall healthy eating.

High in Dietary Fiber

Zucchini contains a good amount of dietary fiber, which plays a significant role in digestive health. Fiber helps to regulate bowel movements, prevent constipation, and may contribute to a reduced risk of developing digestive disorders. Additionally, fiber can help with weight management by promoting feelings of fullness and reducing overall calorie intake.

Antioxidant Properties

Summer zucchini is rich in antioxidants, including flavonoids and carotenoids. These compounds help combat oxidative stress and inflammation in the body. Antioxidants are known to protect cells from damage caused by free radicals, which can reduce the risk of chronic diseases such as heart disease and certain cancers. The presence of these antioxidants supports overall health and contributes to a well-balanced diet.

If you have followed me for any amount of time, you already know that I am a big fan of an anti-inflammatory style of eating. Zucchini's nutrient density, high fiber content, and antioxidant properties make it a valuable addition to an anti-inflammatory diet from a clinical nutrition perspective.

One of my favorite recipes is my Tortilla-less Soup. It incorporates both pantry staples and fresh in season produce. Make in on Sunday as part of your meal prep or during the week for a quick dinner that comes together in 30 minutes.

TORTILLA-LESS SOUP

1 serving has 11 grams of protein, 10 grams of fiber, plus calcium, potassium, vitamin C, iron and more!

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Serves 4

Ingredients:

• 1 red bell pepper, diced

• 2 zucchinis, chopped

• ½ onion, diced

• 1 T garlic, minced

• 1 15 oz. container black beans

• 4 cups chicken bone broth (I prefer Kettle & Fire)

• 1 15 oz. container of chopped tomato

• 1 jalapeno pepper, seeded and minced (to taste)

• 1/2 t chili powder (to taste)

• 1 t cumin (to taste)

Cooking Method:

This soup is a quick and easy meal to make any time. In a stock pot, sauté onions in 1 T of olive oil until slightly translucent. Add garlic, jalapeno pepper, cumin, and chili powder. Once you smell the fragrance of the spices, add zucchini and bell pepper. Sauté until vegetables begin to soften. Add tomato and broth. Simmer for 10 minutes. Add rinsed beans and simmer for additional 5 minutes. Serve with toppings of your choice - Greek yogurt, ripe avocado, and cilantro leaves.