This post is also available in: Español Italiano Français Deutsch


Where do zucchini come from ?

The zucchini is indigenous to Central America and Mexico, where it is thought to have been domesticated 9,000 to 10,000 years ago.
It was brought to Europe by Spanish invaders in the 16th century, when it immediately became popular.
Many kinds will be created in the 400 years following its discovery, with each country picking cultivars suited to its climate and cuisine.
Zucchini is become a must-have element in southern European cooking.
The name “courgette,” which refers to the fruits of certain squash types picked before maturity, did not occur in French until 1929.
Summer squash comprises zucchini, patisson, squash, and any other fruits of squash types produced before full maturity.
The zucchini, which is native to America, was probably domesticated approximately 9,000 or 10,000 years ago in Mexico and other parts of Central America. It gradually moved northward through exchanges amongst Amerindian peoples, such that when the Spanish invaders arrived, its civilization was prevalent on the continent.
Zucchini is an American vegetable. Isn't it surprising? Who would have guessed that the most popular veggies in Italian cuisine – zucchini, tomato, and eggplant – do not originate in Italy? Before the 16th century, zucchini was completely unknown in Europe.
It is a member of the same botanical species as pumpkins, at least some types, and ornamental gourds, which are too bitter to consume. It is therefore a major job of selection that has been done on this species over millennia to produce fruits that are so diverse from one another.
The fruits of this species have traditionally been farmed, either as containers or for their nutritious seeds. Cultivated cultivars have just lately been chosen for their immature fruit. Zucchini, which is a kind of “marrow” squash, was probably chosen by people in southern Mexico, but patisson and twisted-neck squash were likely chosen by people in eastern Mexico. The United States of America
When Europeans first came in America, the marrow squash piqued their interest more than any other vegetable. They have chosen hundreds of cultivars in the 400 years since its discovery with the goal of obtaining early flowering, compact plants, and uniform fruit. Zucchini is becoming a common ingredient in southern European cooking. Cultivars adapted to the cuisines and climates of the United States, China, the Middle East, and South America have also been developed.
Summer squash are much less nutritious than winter squash, although not being completely devoid of nutrients, due to the fact that they are taken relatively early and have pale flesh. They don't have the same carotenoid pigments as their relatives. The fact that they are accessible considerably earlier in the season piques their curiosity. They are also useful for a variety of culinary dishes due to their watery and refreshing flesh.

What exactly does zucchini have in it?

Zucchini, like melon and cucumber, is a member of the Cucurbitaceae family. From a botanical standpoint, it is regarded a fruit, but from a culinary standpoint, it is considered a vegetable. It has a considerable quantity of provitamin A, vitamin B9, minerals, and antioxidant carotenoids while being low in calories.
Zucchini is a low-energy vegetable since it is 95% water. Carbohydrates account for the majority of its caloric intake, with proteins and lipids accounting for only a minor portion.
Potassium, phosphorus, calcium, manganese, copper, and other minerals and trace elements are abundant in them.
Its meat and skin contain a variety of vitamins, including provitamin A (beta-carotene); group B vitamins, including B9 (folate or folic acid); vitamin C; vitamin E; and vitamin K.
Lutein and zeaxanthin, two carotenoids that are not provitamin A components but have antioxidant qualities, are also abundant in this food. It also includes rutin, a flavonoid-related antioxidant molecule.
It has a considerable amount of fibers. Their composition changes over time: immature zucchini contains a high number of soluble fibers (pectins and protopectins); as it grows, the amount of insoluble fibers rises (cellulose and hemicelluloses).
Nutritional and caloric values ​​of zucchini
For 100 g of cooked zucchini:

Name of constituentsUnityAverage content
Dietary fiberg1
Saturated FA(fat acid)g0.084
Monounsaturated FAg0.011
Polyunsaturated FAsg0.091
Total ironmg0.37
Beta caroteneµg120
Vitamin Dµg0
Vitamin E activity (alpha-tocopherol)mg0.12
Vitamin Cmg17.9
Vitamin B1 or Thiaminemg0.045
Vitamin B2 or Riboflavinmg0.094
Vitamin B3 or PP or Niacinmg0.61767
Vitamin B5 or Pantothenic acidmg0.204
Vitamin B6 or Pyridoxinemg0.163
Vitamin B9 or Total Folateµg24
Vitamin B12 or Cobalaminsµg

What are the advantages of zucchini and why should you consume it?

Vitamins, antioxidant chemicals, and fibre found in fruits and vegetables all play an important part in maintaining good health. A high diet of vegetables and fruits has been demonstrated in several studies to lower the risk of cardiovascular disease, cancer, and other disorders.
Large amounts of lutein and zeaxanthin-rich foods (Brussels sprouts, spinach, broccoli) can help reduce the risk of macular degeneration.

Antioxidant-rich food

Rutin, a phenolic molecule from the flavonoid family, is found in zucchini. Rutin (which does not always originate from zucchini) has antioxidant action in vitro, which can protect LDL cholesterol (“bad”) from oxidation and delay the process, among other things. Atherosclerosis, a risk factor for cardiovascular disease, is known to be caused by the oxidation of LDL cholesterol.
Zucchini includes a lot of lutein, as well as zeaxanthin, which are both carotenoid molecules. Carotenoids have anti-oxidant properties, which protect the body (and especially the tissues of the eye) from the detrimental effects of free radicals. Lutein and zeaxanthin accumulate in the macula and retina of the eye, preventing damage from oxidative stress.

Minerals in plentiful supply

Phosphorus is found in boiled squash. After calcium, phosphorus is the second most prevalent mineral in the body. This mineral is necessary for the development and maintenance of strong bones and teeth. It also plays a role in tissue development and regeneration, blood pH regulation, and is a component of cell membranes, among other things.
Magnesium is found in boiled squash. Magnesium has a role in bone growth, protein synthesis, enzymatic reactions, muscular contraction, dental health, and immune system function. It is also involved in energy metabolism and nerve impulse transmission.
Potassium is found in boiled squash. Potassium is utilized in the body to help digestion by balancing the pH of the blood and stimulating the generation of hydrochloric acid in the stomach. It also aids muscular contraction, particularly that of the heart, and helps in the transmission of nerve impulses.

Important source of microelements

Iron is found in boiled patisson. Iron is found in every cell in the body. The transfer of oxygen and the production of red blood cells in the blood are both dependent on this mineral. It's also involved in the development of new cells, hormones, and neurotransmitters (messengers in nerve impulses). It's worth noting that iron from plants isn't as well absorbed in the body as iron from animal goods. Iron absorption from plants, on the other hand, is enhanced when it is ingested with specific nutrients, such as vitamin C.
Manganese is found in boiled zucchini. Women can only get manganese from raw zucchini and raw patisson. Manganese is a cofactor for various enzymes that help in a variety of metabolic activities. It also helps to protect the body from the harmful effects of free radicals.
Copper is found in boiled zucchini. Copper is required for the creation of hemoglobin and collagen (a protein involved in the development and repair of tissues) in the body, as it is a component of various enzymes. Several copper-containing enzymes also aid in the body's free radical defense.

Beta-carotene source

Vitamin A in the form of beta-carotene is found in boiled zucchini. This is one of the most versatile vitamins, as it is involved in a variety of bodily activities. It stimulates bone and tooth growth, keeps the skin healthy, and protects against infections, among other things. It also acts as an antioxidant and helps to maintain excellent vision.

Water-soluble vitamin source (B2, B6 and C)

Vitamin B2, often known as riboflavin, is found in raw zucchini. Riboflavin, like vitamin B1, is involved in the energy metabolism of all cells. It also helps with tissue development and repair, hormone synthesis, and red blood cell creation.
Vitamin B6 is found in raw and cooked zucchini. Vitamin B6, also known as pyridoxine, is a coenzyme that is involved in the metabolism of proteins and fatty acids, as well as the synthesis (production) of neurotransmitters (messengers in nerve impulses). It also increases red blood cell development and allows them to transport more oxygen. Pyridoxine is also required for the conversion of glycogen to glucose and adds to the immune system's normal functioning. Finally, this vitamin aids in the formation of certain nerve cell components as well as hormone receptor modulation.
Vitamin C is found in raw zucchini. Vitamin C's purpose in the body extends beyond its antioxidant characteristics; it also helps to maintain the health of bones, cartilage, teeth, and gums. It also defends against infections, improves the absorption of iron from plants, and speeds up the healing process.

Choosing the proper zucchini:

Zucchini has a high water content, which moisturizes the skin, a low calorie count, and a high mineral density. To keep all of the nutrients in zucchini, eat it with the skin on whenever feasible. Then select it from organic agriculture.
The long and cylindrical forms are the most popular. On our booths, there are roughly fifteen of them. Atypical variations, such as circular variants, are also available.
They should be solid, free of black stains or blotches, and tiny if possible.

methods to keep it in good condition:
In the refrigerator: Unlike winter squash, which is harvested at full maturity and has a harder skin and less watery flesh, zucchini does not store well. Put them in a perforated plastic bag and store them in the vegetable drawer for two or three days (more mature fruits will keep longer). It's best if you wash them right before you cook them.
Prepare them for freezing by slicing or diceing them, blanching them, and placing them in freezer bags. They may also be used to ratatouille and other meals before being frozen in sealed containers.
Cut the fruit into very thin slices and place them in a dehydrator or a very low-temperature oven, leaving the door slightly ajar.


When and how should zucchini be consumed?

The National Health Nutrition Program suggests eating at least 5 servings (of at least 80 g) of fruits and vegetables each day, and taking advantage of seasonal variability. Zucchini was originally a summer vegetable. They're now available year-round on store shelves.
A piece of vegetables is equal to a slice of roughly 10 cm in length, or two or three full spoons.

Here are some preparatory suggestions.

**Zucchini pairs nicely with marjoram, cumin, parsley, dill, rosemary, and savory.
**Sauté the very young fruits with their blossom for a few minutes, or dip them in doughnut batter and fried;
**After cutting them into sticks, they can also be served raw as a dip. Make marinades, such as pickles.
**Larger, riper fruits can be packed and baked with meat, veggies, nuts, or any other item of your choosing. The patties are especially well-suited to this form of cooking.
**Slice the zucchini into thick slices, coat with cornstarch, and cook in oil. Serve with a Japanese sauce made of dashi, mirin, and soy sauce as an appetizer. Garnish with grated ginger and finely chopped green onions if desired.
**Bake in layers of zucchini, onions, and Parmesan cheese.
**Grate the flesh of bigger, floury fruits and add it to a bread or cake mix.
**Replace the potatoes in the leek soup for zucchini;
**Coulis: boil diced zucchini in water or stock with rosemary until soft (just a few minutes). Blend them with cottage cheese and a little light cream in a blender. Serve as a side dish with fish or grilled meat.
**Stuff zucchini halves sliced lengthwise and seeded with merguez sausages or any sausages of your choosing, top with slices of mozzarella and tomato sauce, and bake for one hour.
**Pass the flesh through a mandolin (a kitchen tool used to mince tough foods) and serve in a salad with julienned red peppers seasoned with basil, marjoram, and a house vinaigrette.
**Ratatouille is a French dish made of tomatoes, zucchini, onions, eggplant, and garlic. Simmer until the veggies are soft, then serve with pasta or toast.
**Grill zucchini and eggplant slices, as well as peppers cut in half, after seasoning them with thyme and rosemary, salt, and pepper on the grill. Serve with a sprinkle of olive oil on top.
Simply sautéed with other seasonal veggies such as onion, eggplant, tomato, fennel, green beans, and so on in a pan;
**Serve the flowers in salads, omelets, or spaghetti. You can also load them with a ricotta cheese, Parmesan cheese, and beaten egg mixture seasoned with basil or any herb of your choosing. Pan-fry them in oil after dipping them in doughnut batter.
**To enhance our vegetable consumption, make thin strips to replace spaghetti.

Is there any danger in consuming it?

Zucchini may be to blame for an oral allergy syndrome, which is an allergic reaction to certain plant proteins. Some persons who are allergic to pollen may be affected by this occurrence. Following eating of the offending meal, itching and burning feelings emerge in the mouth, lips, and throat. Symptoms might disappear in a matter of minutes.
Profilin, a chemical found in all cucurbits, may be to blame for the response. A person who is allergic to zucchini may be allergic to all vegetables in this family.
Zucchini has been linked to a variety of allergy responses.
Some people are allergic to zucchini, as they are to other foods. Profilin is a chemical that has been linked to the occurrence of these reactions. Because zucchini, cucumber, squash, pumpkin, and pumpkin are similar species to cantaloupe and other melons, probable cross reactions between these species exist. A person who is allergic to one of these foods may also be allergic to another.
Plant-based food reactions
An immunological response may develop when certain persons with ragweed allergies ingest raw zucchini (cooking generally breaks down the allergenic proteins). Local symptoms such as itching and burning sensations in the mouth, lips, and throat may then arise, but normally resolve a few minutes after ingesting or touching the offending food. In the absence of additional symptoms, this response is not significant, and zucchini eating should not be avoided on a regular basis. It is, however, advised that you visit an allergist to discover the source of your sensitivities to plant foods. The latter will be able to determine whether particular measures are required.
Zucchini is another item that has been linked to oral allergy syndrome. This condition is caused by an allergic reaction to proteins found in a variety of fruits, vegetables, and nuts. It affects certain persons who are allergic to pollens in the environment and is characterized by symptoms in the mouth and throat. Hay fever is usually often the precursor to this disease.