Superfood: Zucchini

Updated August 08, 2007
Randy Mayor

Color your plate with heart-healthy zucchini.

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Superfood Zucchini

Credit: Randy Mayor

Celebrate end-of-summer zucchini with a variety of tasty applications. Try grated zucchini in cookies and bread for added moisture, or, stuff between tortillas for a simple veggie quesadilla.
Zucchini is packed with beneficial nutrients including Vitamins C and A, potassium, folate, and fiber. All contribute to a healthy heart by decreasing the risk of stroke, reducing high blood pressure, and lowering cholesterol. Get maximum benefits by eating either raw or cooked zucchini and feel free to eat the skin– it's edible.

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Zucchini and Goat Cheese Quiche (Quiche de Courgettes au Chèvre)

Credit: Iain Bagwell; Styling: Heather Chadduck Hillegas

Zucchini and Goat Cheese Quiche (Quiche de Courgettes au Chèvre) Recipe

This dish is a bit of a project, but once you have the pastry rolled and pressed into the tart pan, most of the work is done, and you can do that well in advance. Keep the dough in the freezer, ready to bake when you need it.

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Zucchini Cookies

Credit: Thomas J. Story

Zucchini Cookies Recipe

Zucchini, walnuts, raisins, chocolate chips, and coconut pack in an amazingly sweet flavor and contribute many beneficial nutrients. The recipe makes 60 cookies so feel free to either half the recipe or freeze extras in an airtight container for up to a month.

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Curried Zucchini Soup

Credit: James Carrier

Curried Zucchini Soup Recipe

Curry and light coconut milk give this 7 ingredient soup a subtle Thai flavor. Mix part of the soup in a blender for a creamier texture without added fat.

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Zucchini, Olive, and Cheese Quesadillas

Credit: Becky Luigart-Stayner; Melanie J. Clarke

Zucchini, Olive, and Cheese Quesadillas Recipe

Highlight the fresh flavor of zucchini and tomatoes with antioxidant-rich veggie quesadillas. Mozzarella and feta cheeses add a creamy texture and subtle salty taste.

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Stuffed Zucchini with Potatoes and Peas

Credit: Photography: Becky Luigart-Stayner; Styling: Lydia DeGaris-Pursell

Stuffed Zucchini with Potatoes and Peas Recipe

Serve stuffed summer squash as a hearty side for grilled meats or chicken or on its own as a meatless main entrée. Ground coriander, turmeric, and cumin add an authentic Indian flair.

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Zucchini Casserole with Red-Pepper Aioli

Credit: Randy Mayor; Mary Catherine Muir

Zucchini Casserole with Red-Pepper Aioli Recipe

This casserole is a flavorful cross between a lasagna and a dense stew. Serve in shallow bowls and make sure to have plenty of bread to sop up extra sauce.

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Zucchini-Pecan Flaxseed Bread

Credit: Becky Luigart-Stayner

Zucchini-Pecan Flaxseed Bread Recipe

Fill your house with the rich smell of freshly baked bread. Dense and slightly sweet, this breakfast bread uses ground flaxseed for a nutty flavor, added fiber, and heart-healthy omega-3 fats.

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Zucchini Custards with Tomatoes and Basil

Credit: Photography: Randy Mayor; Styling: Lydia DeGaris-Pursell

Zucchini Custards with Tomatoes and Basil Recipe

Try individual custards for a light lunch or serve as a cool, creamy appetizer on a warm summer evening. Pair with toasted baguette slices, baked pita chips, or bell pepper strips.

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Zucchini Oven Chips

Credit: Randy Mayor

Zucchini Oven Chips Recipe

MyRecipes.com reviewers rave that these chips are a healthier and just as tasty alternative to fried zucchini or French fries. A few of their recommendations include preparing with Romano cheese instead of Parmesan as a flavor variation, serving as a side for barbecue sandwiches, and dipping in ketchup or Ranch dressing.

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