Download March: Zucchini - Energize Health Club

March: Zucchini
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Zucchini serves as a good source of vitamin C. A water-soluble antioxidant, vitamin C dissolves in your
body fluids and protects your cells from free radicals, which are highly reactive compounds that oxidize
your DNA, lipids and proteins, causing cellular damage. A cup of chopped zucchini contains 22 milligrams of vitamin C, which is 24 percent of the recommended daily intake for men and 29 percent for
women.
Zucchini also provides you with lutein and zeaxanthin, two phytonutrients that belong to the carotenoid
family, which is the same nutrient family that includes beta-carotene, a source of vitamin A. Lutein and
zeaxanthin promote healthy eyesight. They filter light rays as they enter your eye, helping to ensure
that harmful rays can't damage your eye tissues. A cup of chopped zucchini provides 2.6 milligrams of
lutein and zeaxanthin, or 43 percent of this intake goal.
Consuming zucchini also boosts your intake of manganese, an essential mineral. Like vitamin C, manganese protects your tissues from harmful free radicals. It supports the function of glycosyltransferases,
a family of proteins that promote healthy bone tissue development.
Zucchini is as tasty eaten raw as it is cooked. Try cutting raw zucchini into sticks, and pair it with healthy
condiments, like hummus or guacamole. Or try the below recipe for Quino Zucchini Fritters.
Nutritional Information: 1 cup (chopped, 124g)
Calories
Protein
Carbohydrate
Fat Total
21
1.5g
3.9g
0.4g
RECIPE: Quinoa Zucchini Fritters
Ingredients (serves 4):
130g (2/3 cup) white quinoa (see note)
1 zucchini, grated
35g (1/4 cup) plain flour
2 cloves garlic, finely chopped
1 lemon, zested, juiced
2 tablespoons finely chopped mint leaves
1 egg
60ml (1/4 cup) vegetable oil
120g (1 cup) frozen peas
250g cherry tomatoes, quartered
100g baby rocket leaves
250g hot-smoked salmon fillets, skin removed
1 tablespoon extra virgin olive oil
Directions:
Place a saucepan over high heat. Add quinoa and toast,
shaking pan, for 2 minutes or until quinoa smells nutty. Add
330ml (1 1/3 cups) water and bring to a simmer.
Reduce heat to low, cover with a lid and cook for 10 minutes
or until water is absorbed and quinoa is tender. Remove
from heat and stand, covered, for a further 5 minutes.
Meanwhile, place zucchini in a sieve and press out as much
liquid as possible. Combine zucchini, quinoa, flour, garlic,
lemon zest, mint and egg in a bowl. Season with salt and
freshly ground black pepper.
Heat vegetable oil in a large, non-stick frying pan over medium heat. Drop 6 heaped tablespoons of fritter mixture into
oil and cook for 2 minutes. Turn fritters, flatten slightly and
cook for a further 2 minutes or until golden and edges are
crisp. Drain on paper towel. Repeat with remaining fritter
mixture.
Cook peas in a small saucepan of boiling salted water for 2
minutes or until just tender. Drain and cool slightly. Place
in a large bowl with cherry tomatoes, rocket and
salmon. Combine lemon juice and olive oil in a separate bowl. Season and whisk to combine. Pour dressing over salad and gently toss to combine.
Divide salmon and pea salad among plates and top
with fritters.