Cooking With Healthy Greens

Cooking with Zucchini Although the sweet and delicate zucchini flavour is often said to be the jewel of summer squashes, nobody can deny that there are countless opportunities to prepare various zucchini dishes in winter, and thus to enjoy the vegetable all year round! The only difference is that in winter you are likely to come across small zucchinis. Whether in summer or at any other time of the year, it is important to store zucchini in a plastic bag in the fridge, preferably for no longer than one week after purchase. And make sure it is dry when you put it in the bag, since moisture prompts the decay of zucchini. Of course, it is always best to cook the zucchini while it is still fresh. Doing this enables it to retain its natural taste, and it contains more moisture. Due to its high water content, zucchini should be steamed or cooked as quickly as possible and with minimum water added. If zucchini is extremely large, it will produce even more water by cooking. To avoid this, some kitchen chefs recommend draining the large plants of water before proceeding with a recipe. This can be done by simply cutting the zucchini into slices and placing them onto a plate. Sprinkle with salt and let the slices drain for about 20 minutes. Strain them with cold water and pat dry. Since it is not necessary to remove the peel or seeds, young zucchini can often be used to prepare raw salads. Otherwise zucchini can be boiled, baked, grilled, fried or stuffed! And what can be better than using zucchini slices in a potato casserole? As you see, there are no limits to how you can enjoy summer’s abundant delight at any time of the year! Recipe: Zucchini and Tomato Risotto with Basil PREPARATION: 50 minutes SERVES: 5-6 INGREDIENTS 1 large onion, peeled and chopped 2 cloves garlic, crushed through a press 3 tablespoons extra virgin olive oil 350g (12oz) Arborio rice, dry 2 medium-sized courgettes 5 medium-sized tomatoes (rinsed with hot water and peeled) ½ teaspoon salt 1 cup dry white table wine, for example, Chardonnay 1 litre (2pt) vegetable broth, heated 1 cup finely chopped fresh basil leaves ¼ cup grated Parmesan cheese 1. In a large saucepan heat some of the olive oil. Add chopped onion and garlic and cook until onion is transparent and soft. 2. Stir in the Arborio rice, add salt. Fry for one minute. 3. Add the wine and bring to a boil. Cook, stirring continuously until the wine is absorbed by the rice. 4. Stir in the vegetable broth a half cup at a time, allowing the broth to be absorbed before adding more. Reduce the heat so that the broth simmers but doesn’t boil away. 5. While the rice is cooking, heat the rest of the olive oil in a frying pan. Add chopped courgettes, tomatoes and sauté gently for 2-3 minutes, but be careful not to overcook. Salt to taste. 6. When adding the last half-cup of broth to rice, stir in the sautéed vegetables and cook until the broth has been absorbed and all ingredients are heated through. 7. Finally, add basil leaves and parmesan cheese. 8. Turn off the heat and allow to stand for 5 minutes. Rice should be creamy and moist, not dry before serving. If the rice stands too long, stir in a little milk to moisten. KITCHEN TIP: Decorate with green olives before serving. Additionally, stir in chopped champignons while braising the vegetables. Risotto is an ideal year-round dish, in winter you can enjoy it as a main course, in summer you can serve it chilled as a rice salad. Health and Nutritional Benefits As any other green vegetable, zucchini is rich in Vitamin A, C and folic acid - powerful antioxidants. Minerals contained in zucchini include magnesium, calcium, phosphorus, copper, zinc and iron. Zucchini is even a good source of fiber, too. Due to its high water content, the zucchini vegetable is also modest in calories: 100 g of fresh squash contain only 15 calories. However, the amount of calories will be higher if you add cheese, oil or butter. When converted to Vitamin A by the body, beta-carotene is an important component of the human diet. It has several functions. Firstly, it plays a vital role in ensuring good vision. Secondly, consuming foods rich in beta-carotene, like zucchini, protects the body from damaging molecules called free radicals. Finally, some studies suggest that regular intake of beta-carotene has been led to the reduction of cancer and heart disease risks. Zucchini is an excellent source of fibre, especially if eaten with the peel. This particular component contained in green vegetables is not only good for healthy digestion. More and more research is showing that a high-fibre diet is associated with the prevention or risk-reduction of certain forms of cancer, diabetes and heart disease. Health experts recommend at least 30 g of fibre a day!