April 25th is National Zucchini Bread Day. I'm not sure why it is zucchini bread instead of just zucchini, but I'm happy that at least zucchini is getting mentioned.
Here in Texas, as in many other places of the country, zucchini is starting to produce in abundance. My uncle, who lives in California, claims that in the middle of the summer you need to drive around with your windows rolled up. Otherwise when you stop at a traffic light grocery bags of zucchini are apt to come flying through the window.
Everyone who grows zucchini seems to fully understand the abundance of nature. One tiny seed can produce a fruit that ranges in size from baby pickles to dugout canoe. But before we malign this wonderful fruit (and yes, zucchini is indeed a fruit, even though we treat it like a vegetable) let's look at how good it is for us.
Brief History
Zucchini, sometimes also called courgette, is a type of squash from the Cucurbito pepo species; they can be green-skinned or yellow-skinned and are usually shaped like a cucumber, although there are some varieties that have different shapes. The species is believed to be native to the Americas and was brought to Europe during colonization.
Eventually, in Italy, there was a mutation that gave rise to the green-skinned version that we usually refer to as zucchini today. This variety was brought back to America by the Italian immigrants.
Health Benefits
Zucchinis are great for a lot of different things. They are wonderfully sliced and served straight up in a salad, as crudites or baked, stuffed, grilled, in soup, or shredded and baked into a dessert.
In addition to tasting great and being such a useful fruit, what nutritional benefits can you find in zucchini? To start with they are a great source of manganese which is an essential trace mineral.
Zucchinis are also very high in vitamin C. Manganese works with vitamin C to help detoxify the body among other health benefits. They are also a good source of magnesium, Vitamin A, fiber, folate, potassium, and phosphorus.
Note: Unfortunately, my research turned up the fact that two genetically modified (GM) strains of zucchini are currently approved in the US for cultivation and use as food. Unless you are getting them from a trusted source or from your own garden you may want to purchase organic zucchini.
Zucchini Recipe
In honor of National Zucchini Bread Day, I am delighted to share this wonderful recipe from Heather. She’s elevated zucchini bread and given it a delicious twist by adding blueberries instead of the traditional chocolate chips or raisins (for those who add stuff to their zucchini bread). Heather is not only a colleague, she’s a talented and caring holistic nutrition professional. Be sure to check out her other tasty recipes.
Zucchini Blueberry Banana Bread
Ingredients
- 1 cup zucchini, shredded and moisture squeezed out
- 4 eggs, organic
- 2 Tbsp maple syrup, organic
- 1 banana, ripe and mashed
- 1 Tbsp coconut oil plus extra for greasing the pan
- 1/2 cup coconut flour - Bob's Red Mill, Coconut Flour, Organic, 16 oz
- 3/4 tsp baking soda
- 1/2 tsp sea salt
- 1 Tbsp cinnamon
- 1/2 tsp nutmeg
- 1 tsp apple cider vinegar
- 1/4 cup walnuts, finely chopped (optional)
- 1/2 cup fresh blueberries
Instructions
- Heat oven to 350 degrees.
- Grease the loaf pan with coconut oil, set aside.
- Shred the zucchini and then squeeze out all the moisture.
- Mix the eggs, maple syrup, coconut oil, and banana together in a large bowl.
- Add in the coconut flour, baking soda, sea salt, cinnamon, and nutmeg, blend well.
- Add the zucchini, blend; then add the apple cider vinegar and stir till batter is smooth.
- Fold in the walnuts, if using.
- Gently fold in the blueberries.
- Pour the batter in to the greased loaf pan.
- Bake for 40-50 minutes until a knife or toothpick inserted in to the bread comes out clean.
- Cool the loaf in the pan for 10 minutes and then remove to a wire rack to continue to cool.
Great article! A client just recently asked me about local food sources for Vitamin C. The orange gets all the attention (We’re in the northeast so no one has a grove in their back yard)! I’ll have to remember to add zucchini to my Vitamin C list. Thanks!