Welcome to our new series where we’ll let you know what fruit and vegetables are market fresh this week, give you handy storage tips and recipes to make the most of seasonal produce.
Zucchini, also known as courgette, has origins which can be traced back more than 9000 years to Mexico. This type of Summer squash is available in green and yellow varieties with both having soft, succulent flesh.
Classified as a fruit but widely consumed as a vegetable, zucchini is easy to cook and has many applications along with being an excellent source of vitamin C, some beta carotene and folate. Choosing fresh zucchini at the supermarket is straightforward – look for options which are small, firm and free of nicks and blemishes.
The best zucchini are relatively small, heavy for their size and have dark green skins; larger zucchini may be full of water.
There are several methods for storing zucchini, depending on how you use it in recipes:
Leave fresh zucchini at room temperature:
If you plan to cook the veggie within a few days of purchase, the best way to store it is on the kitchen counter at room temperature. Lightly rinse the zucchini in cold water before cooking.
Store whole zucchini in the refrigerator:
Store fresh zucchini in a paper bag in the refrigerator if you plan to use it more than a few days after purchase. The whole zucchini will stay fresh for more than a week if you store it in a crisper drawer or paper bag that allows air circulation and prevents wilting.
Avoid storing zucchini in a sealed plastic bag, or airtight container because the lack of airflow can impact its quality.
Flash freeze:
The flash-freezing process will ensure your cut zucchini pieces won’t stick together when storing them in the freezer for the long haul. First, place the veggies in a single layer on a baking sheet and freeze for a couple of hours.
Remove the flash-frozen slices, transfer them to an airtight container or freezer bag and return to the freezer. You can store frozen zucchini for up to three months – any longer and you run the risk of freezer burn.
To use frozen zucchini, thaw under running cold water or let it defrost in the refrigerator.
How to blanch zucchini before freezing:
You can freeze zucchini for later use, but you need to blanch it first in hot water – blanching helps the veggie to retain its nutrients.
First, cut the zucchini into cubes or slices, then blanch in salted boiling water in a large pot for 1-2 minutes. Stop the cooking process by placing the zucchini straight into an ice-water bath in a large bowl for a minute. Let the veggies drain in a colander and pat them dry with a paper towel.
Here are three recipes to incorporate this delicious vegetable into family dinners:
This delicious Summer salad is bursting with colour and flavour and the perfect accompaniment to fish, chicken, or a simple frittata. Capsicums are high in antioxidants such as vitamin C; while the bitter rocket can help with digestion and contains powerful chemicals, which aid the body’s detoxification pathways.
This recipe from 4 Ingredients Kim McCosker results in delicious mini quiche which are gluten-free for those with dietary conditions such as coeliac disease. They are quick and easy and make a great lunchbox treat that is healthy and nutritious.
Guy Turland puts his best foot forward with this delicious breakfast or lunch recipe featuring Tassal smoked salmon, zucchini, ricotta and miso – these fritters are sure to tick all the boxes for taste, texture and healthy eating.
