Zucchini: The Low-Calorie Powerhouse Vegetable
At just 17 calories per 100g, zucchini is a nutrient-dense vegetable that supports weight management while delivering essential vitamins and minerals.
Source: USDA FoodData Central
Nature’s Weight-Loss Champion
Zucchini stands out as one of nature’s most remarkable low-calorie vegetables. With only 17 calories per 100 grams, this versatile summer squash is a dieter’s dream and a nutritionist’s favorite. Despite its minimal caloric impact, zucchini packs a surprising nutritional punch, making it an excellent choice for anyone looking to maintain a healthy weight without sacrificing essential nutrients.
Digestive Health and Hydration Hero
Composed of about 95% water, zucchini is an excellent way to stay hydrated while supporting your digestive system. Its fiber content, though modest at 1 gram per 100g, combines with its high water content to promote healthy digestion and regular bowel movements. The vegetable’s gentle nature makes it easily digestible, perfect for sensitive stomachs or those recovering from digestive issues.
Cellular Protection and Energy Support
Zucchini is rich in vitamin C (18% DV), which acts as a powerful antioxidant protecting cells from damage while supporting immune function. The vitamin B6 content (10% DV) plays a crucial role in energy metabolism and brain function. Additionally, the folate content (6% DV) is essential for DNA synthesis and red blood cell formation, making zucchini particularly beneficial for pregnant women and growing children.
Culinary Versatility at Its Finest
From spiralized “zoodles” to hearty baked goods, zucchini’s mild flavor and adaptable texture make it incredibly versatile. It can be grilled, sautéed, baked, or eaten raw, and it readily absorbs the flavors of herbs and spices. This makes it an ideal ingredient for everything from savory main dishes to surprisingly moist desserts.
Mediterranean Stuffed Zucchini Boats
🥗 Ingredients
- 4 medium zucchini, halved lengthwise
- 1 cup cherry tomatoes, diced
- 1/2 cup feta cheese, crumbled
- 1/4 cup pine nuts
- 2 cloves garlic, minced
- 2 tbsp olive oil
- 1 tsp dried oregano
- Fresh basil leaves
- Salt and pepper to taste
📝 Instructions
- 1 Preheat oven to 400°F (200°C). Scoop out zucchini flesh, leaving 1/4-inch border.
- 2 Chop the scooped flesh and sauté with garlic in 1 tbsp olive oil for 3 minutes.
- 3 Mix sautéed zucchini with tomatoes, half the feta, pine nuts, and oregano.
- 4 Fill zucchini boats with mixture, top with remaining feta.
- 5 Drizzle with remaining oil, season with salt and pepper.
- 6 Bake for 20-25 minutes until zucchini is tender and tops are golden.
- 7 Garnish with fresh basil before serving.
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