Zucchini, a versatile and delicious vegetable, has become a staple in cuisine the world over. Their mild flavor, tender texture and ability to adapt to a variety of recipes make them a favorite of many chefs and food lovers. Let's delve into the fascinating history of this vegetable, from its ancient origins to its central role on our modern plates.

Native to Central and South America, zucchini has been cultivated for millennia by indigenous peoples such as the Aztecs and Mayans. They were originally cultivated for their seeds, rather than their fruit, and were often eaten in their immature state.

After the colonization of America, zucchinis were introduced to Europe by Spanish explorers in the 16th century. They were quickly adopted into Mediterranean cuisine and became a staple food in many parts of the continent.

Over time, new zucchini varieties were developed, offering a range of shapes, colors and flavors. Today, zucchinis are grown all over the world, from home gardens to large-scale farms.

Zucchini are appreciated for their versatility in the kitchen. They can be eaten raw or cooked, and are used in a variety of dishes, from stir-fries and soups to side dishes and main courses. Their popularity continues to grow, thanks to their delicious flavor and nutritious contribution to a healthy, balanced diet.

Types of zucchini

There are many types of zucchini, each with its own characteristics of flavor, shape and color. Here are some of the most common types of zucchini:

Dark green zucchini (zucchini)

Dark green zucchini, also known as zucchini, is the most common variety of zucchini. It has a smooth, shiny skin and a mild, delicate flavor. It is usually harvested when young and tender, and can be eaten raw or cooked.

Yellow squash

Yellow squash is similar to dark green squash in flavor and texture, but has a bright yellow skin. Like dark green zucchini, it is versatile in the kitchen and can be used in many different ways.

Round zucchini

Unlike traditional zucchini, round zucchini is spherical or oval rather than elongated. It has a flavor similar to dark green zucchini, but its shape makes it ideal for stuffing and baking.

Trumpet zucchini (tromboncino)

Trumpet zucchini has an elongated, curved shape, similar to a trumpet. It has a slightly firmer texture than traditional zucchini and a sweet, nutty flavor. It is often used in sautéed or grilled dishes.

White squash

White squash has a pale, almost white skin and a mild, subtle flavor. It is less common than the other zucchini varieties, but can be used in the same way in the kitchen.

Striped zucchini

Striped zucchini have green skin with yellow or white stripes. They offer a beautiful visual presentation in dishes and have a flavor and texture similar to dark green zucchini.

Nutritional highlights of zucchini

Not only are zucchinis delicious, they're also rich in essential nutrients, making them a valuable addition to any balanced diet. Here are just a few of their nutritional highlights:

1. Low in calories and carbohydrates Zucchini is very low in calories and carbohydrates, making it an ideal choice for those watching their calorie intake or blood sugar levels.

2. Rich in fiber : Zucchini is an excellent source of dietary fiber, which helps promote healthy digestion, regulate blood sugar levels and maintain a healthy weight by promoting satiety.

3. High water content Composed of over 90% water, zucchini is hydrating and refreshing, helping to maintain hydration and support healthy kidney function.

4. Source of vitamins and minerals Zucchini is rich in essential vitamins and minerals, including vitamin C, vitamin K, vitamin B6, potassium, manganese and magnesium, which support a variety of bodily functions, including immune, bone and cardiovascular health.

5. Rich in antioxidants Zucchini contains antioxidants such as vitamin C and carotenoids, which help neutralize free radicals in the body and reduce the risk of chronic diseases such as heart disease and cancer.

6. Versatility in the kitchen Zucchini can be eaten raw or cooked, and can be incorporated into a variety of dishes, from stir-fries and soups to salads and side dishes. Their versatility in the kitchen makes them easy to incorporate into any diet.

Thanks to their impressive nutritional profile, zucchinis are an excellent choice for those seeking to maintain a healthy, balanced diet. They can be used as a base for a variety of delicious and nutritious dishes, while providing a range of nutrients essential for good health.

Choosing and storing zucchinis

Here are a few tips for choosing and storing zucchini optimally.

How to choose a zucchini

1. Appearance Choose zucchini that are firm and heavy for their size, with smooth, shiny skin. Avoid those with spots or soft areas.

2. Size Size: Medium to small zucchini are generally better in terms of flavor and texture. They tend to be more tender and less watery than larger zucchini.

3. Stems Look for zucchini with fresh, green stems. A wilted or dried-out stem may indicate that the zucchini is aged.

How to store zucchini

1. Refrigeration Refrigeration: Store unwashed zucchini in a perforated plastic bag or airtight container in the refrigerator crisper. This will keep them fresh for about a week.

2. Avoid humidity Zucchini can deteriorate rapidly in the presence of moisture. So be sure to store them in a dry place to prolong their freshness.

3. Do not wash before storage Do not wash zucchini before storing, as moisture can accelerate deterioration. Wash just before use.

4. Freezing If you have extra zucchini, you can freeze them for later use. Wash, cut and blanch zucchini before freezing to preserve texture and flavor.

Tips for preparing zucchini

Here are a few tips for preparing zucchini before cooking:

1. Wash Start by thoroughly washing the zucchini under running water to remove any dirt or pesticide residues from the skin.

2. Cut Use a sharp knife to cut both ends of the zucchini. Depending on the recipe, you can slice, dice, strip or slice as you prefer.

3. Peeling (optional) For mature zucchini with thick skins, you may choose to peel them for a softer texture, but this depends on the recipe and your personal preferences.

4. Removing seeds (optional) Removing the seeds: If the zucchini seeds are large or hard, you can remove them with a spoon to prevent them from giving the final dish a grainy texture.

5. Season Season zucchini before cooking to add flavor. Garlic, fresh herbs such as basil or thyme, and salt and pepper are excellent choices to enhance their flavor.

6. Cooking Zucchini can be cooked in a variety of ways, including pan-frying, baking, steaming or grilling. Choose the method that best suits your recipe and flavor preferences.

7. Don't overcook Zucchini has a high water content and can become mushy if overcooked. Keep a close eye on them during cooking to ensure they remain crisp and retain their texture.

8. Using the skin Zucchini skins are edible and contain nutrients. If they are organic and well washed, you can choose to leave them on to add color and texture to your dishes.

Why choose organic zucchini?

Favoring organic zucchini has many advantages, both for your health and for the environment. Here are just a few reasons why choosing organic zucchini can be beneficial:

1. Fewer pesticide residues Organic zucchini are grown without the use of synthetic chemical pesticides, which reduces exposure to chemical residues potentially harmful to human health. By choosing organic zucchini, you limit your exposure to these potentially toxic substances.

2. Respect for the environment Organic farming practices promote soil health, biodiversity and the conservation of natural resources. By supporting organic zucchini growers, you encourage sustainable farming methods that preserve ecosystems and reduce environmental impact.

3. More nutrients Organic zucchinis are often higher in nutrients than their non-organic counterparts. Studies have shown that organic crops can contain higher levels of certain nutrients, such as antioxidants, vitamins and minerals, due to soil-friendly growing practices.

4. Better taste Many people find that organic zucchini has a stronger, richer taste than conventional zucchini. This is often attributed to the slower growth and more natural ripening of vegetables in organic farming systems.

Zucchini recipes