Zucchini: So easy to love

source: mb.com.ph

MANILA, Philippines -- Filipinos are taking too long to embrace the zucchini, one of the most popular summer vegetables in the United States, the Middle East, and Africa.

One reason could be the inexplicable delay in its introduction to local farms and supermarkets, where the dark green dead-ringer for cucumbers started appearing only a couple of years ago, at prices that rival imported fresh artichoke hearts.
The situation has eased somewhat both in supply and price, as well they should, considering that zucchini, a member of the cucurbita pepo family, grows as easily as chayote and patola, and produce just as many fruits with the minimum of care needed. The problem is, majority of Pinoys are still trying to figure out how to cook them.

At vegetable markets and high-end grocery aisles, shoppers and even vendors ask me what I do with zucchini, as it is not a regular ingredient in Philippine households’ day-to-day menus. My advice is to ease the zucchini into Filipino recipes as an addition or replacement.

Relyenong zucchini – Cut the unpeeled fruits crosswise into 1-inch thick disks. Using a small spoon, hollow out the center containing the seeds. Fill the hole with a meatball or meatloaf style mixture, coat with flour, dip in egg and pat on some breadcrumbs. Fry in shallow oil until both sides are golden brown.

Zucchini okoy – Cut the unpeeled fruit lengthwise in half, scoop out the seeds and slice the rind (skin on) into match sticks. Squeeze out gently to reduce water content. Shake the slices gently with seasoned flour, pat into thin patties and fry until crisp. If available, a few small shrimps could be added to the top of the patty before frying.

Dinengdeng or pinakbet – Slice unpeeled zucchini into large chunks and use as a substitute for eggplant.

Patola substitute – Many who like Miswa Soup get turned off by the slimy overcooked patola slices traditionally floating in the broth. The solution? Slice unpeeled zucchini into the Miswa Soup instead, for a crispier vegetable highlight.

Chop suey or pancit – Seeded, unpeeled zucchini blend perfectly with all the other vegetables in Chop Suey or Pancit.

Oyster sauce stir-fry – Julliened or in chunks, crisp zucchini stand up well to a quick stir-fry over high heat with garlic, onions and ginger, seasoned with oyster sauce and sesame oil.

Zucchini bread – Roughly grated and squeezed dry, zucchini is often mixed in with the flour for increased fiber and texture in home-baked breads.

Zucchini muffins and cakes – Grated zucchini also produces healthier cakes and muffins and, surprisingly, is delicious in baked chocolate cakes. Adjust amount of other liquids to make up for the zucchini’s moisture.

Health benefits -- Zucchini is a dieter’s dream, containing just 17 calories per 100 grams. It contains no saturated fats or cholesterol. Its peel is a good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers.

It is a moderate source of folates, consists of 24 mcg or 6% of RDA per 100 g. Folates are important in cell division and DNA synthesis. When taken adequately before pregnancy, it can help prevent neural tube defects in the fetus.

It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart friendly electrolyte; helps reduce blood pressure and heart rates by countering effects of sodium.

In addition, they are also good in B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, zinc and potassium. Potassium in an important component of cell and body fluids, helping to control heart rate and blood pressure.

Select wisely -- Pick small to medium sized zucchini with shiny, bright green skin, firm and heavy. The best size for zucchini is 6 to 8 inches long and 2 inches or less in diameter. Shallow scratches and mild bruises are oftentimes seen on the skin, but these will not affect the flavor and storage life if the fruits are used within two days.

Avoid overly large fruits with pitted skin or springy, spongy texture. Also, avoid those with soft and wrinkled ends as they indicate old stock and state of de-hydration.

Proper storage – I always wash zucchini with a mild water-detergent mix, gently working on the surface dirt. After a rinse, the fruits are wiped dry, their stem ends trimmed a bit, and stored in the vegetable compartment for a few days.

At home, place them in plastic bag and store inside the vegetable compartment of the refrigerator set with adequate moisture. They can be stored for up to 2-3 days.

For feedback and comments, email to: solvanzi2000@yahoo.com.

source: mb.com.ph