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Zucchini

 Zucchini belongs to the family Cucurbitaceae, also known as Courgette and (the scientific name: Cucurbita pepo), and it is one of the types of summer pumpkins that are grown to obtain its edible fruits. Shape and color; As its shape appears circular, and the color ranges from yellowish green to almost black, on the other hand, it is spread in home gardens and commercial stores, and people consume their fruits as cooked vegetables, moreover, zucchini flowers are also edible; As some eat it fried, it is worth noting that when buying zucchini it is advised to avoid choosing old or very ripe fruits with a faded surface; This is because they often contain large seeds, and the pulp is dry and sticky.


How do you make zucchini?

Preparing baked stuffed zucchini boats for dinner is the best way to use up this amazing vegetable!

1-Zucchini boats



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the ingredients
  • 6 medium zucchini
  • 500 grams minced meat
  • 1 medium bean, chopped onion
  • 1 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon mixed spice
  • 1/2 teaspoon turmeric

The sauce
  • 2 cloves of garlic
  • 2 large tomatoes
  • , 1/4 cup tomato paste
  • 1/4 cup water
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 teaspoon dried mint

How to prepare


Using a sharp knife, cut the neck of the zucchini. Discard dry section at the bottom of beads zucchini. Cut each zucchini lengthwise grain.
Using the melon pellet tool, squeeze the zucchini out of the pulp, leaving half a centimeter of the pulp in the zucchini peels. Put the pulp in a deep dish.
Add the zucchini pulp, meat, onion, salt, pepper, spice, turmeric, and hot pepper, with your fingertips. Mix the ingredients to combine well and get a firm meat mixture.
Take a portion of the meat mixture and form a thick finger and put in half zucchini (zucchini boats) so that it is slightly above the edge of the zucchini half. Put the zucchini boats in an oven dish and tray occasion.

Sauce:
 In a blender jug, put garlic, tomato, paste, water, pepper and mint. Run on a medium speed to get a homogeneous sauce.
Spread the sauce on the zucchini boats.
Put the zucchini boats in the oven for 45-60 minutes, to soften the zucchini and sauce.
Take the zucchini boats out of the oven, spread the pine nuts and serve directly with white rice.

2-Zucchini with tomatoes and bechamel

the ingredients
  • Ten grains of zucchini, cut into round and boiled slices.
  •  Tablespoon of olive oil.
  •  Finely chopped onion.
  •  A quarter kilogram of finely chopped meat.
  •  Pinch of black pepper and cinnamon. A piece of tomato cut into round slices.
  • A cup of bechamel sauce or as needed.
  •  A quarter cup of grated cheese.
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How to prepare

 Heat the olive oil in a saucepan over the fire, then add the onions and stir until tender. Add and stir the meat, then cover the mixture and leave it for five minutes or until the meat is tender. Add the spices, then remove the mixture from the heat and set aside.
 Pour half of the béchamel mixture into a baking tray, then add half the amount of zucchini over it. Add the meat and tomato mixture, then add the rest of the zucchini.
Add the rest of the béchamel sauce, then spread the grated cheese on top of the tray. Insert the tray into a medium heat oven for thirty minutes or until the cheese melts.


  3-Zucchini, carrot and bechamel

 Ingredients 
  • a kilogram of zucchini.
  • Half a kilogram of minced meat.
  •  A teaspoon of each: mixed spices, salt and black pepper.
  •  A quarter cup of grated cheese.
  • Tablespoon of butter.
  • Two grated islands.
  • Finely chopped onion.
  •  A cup of bechamel sauce or as needed.

 How to prepare

 Heat the butter in a saucepan over the fire, then add the onion and stir until tender. Add carrots, zucchini and meat and stir the ingredients, then add a tablespoon of bechamel sauce and spices mixture.
Remove the mixture from the heat, and pour it in a dedicated oven.
Mix the remaining amount of bechamel sauce and cheese in a bowl, then set the mixture aside. Add the béchamel mixture over the mixture of zucchini and carrots, and distribute it over the tray. Insert the tray into a medium heat oven for twenty minutes or until the cheese melts.

Scientific studies on the benefits of zucchini

There are many studies that show the health benefits of zucchini, including the following:


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  • A laboratory study published in the journal Nutrients in 2017 indicated that zucchini contributes to combating the growth of cancer cells, as it has been shown to stimulate its apoptosis and limit its reproduction.
  •  A study of mice published by Food and Nutrition Sciences in 2020 showed that That zucchini can contribute to reducing the risk of heart disease, as the results revealed a decrease in indicators related to Coronary heart disease or what is known as CHD, such as total cholesterol level, harmful cholesterol, triglycerides, etc., however there is a need for clinical studies Humans have to verify these results.


 Questions about zucchini

 What are the benefits of zucchini diet?
Regular eating zucchini helps lose weight, as it contains a high content of water and a low amount of calories; This may contribute to enhancing the feeling of fullness. Moreover, its content of dietary fibers may reduce hunger, reduce appetite, and increased consumption of fruits and vegetables is related to weight loss and a decrease in its rate of acquisition over time, according to a systematic review of 17 A study published in the journal PLoS One in 2015, and it was noted that dark green or yellow non-starchy vegetables, similar in nutrient content to zucchini, are beneficial for weight loss. It should be noted that not a single food helps alone lose weight, as the best way to lose weight requires a balanced diet, in addition to exercising.

What are the benefits of zucchini for the skin?
 Zucchini provides several health benefits to the skin mainly due to its vitamin C content; Who is responsible for producing the most important skin proteins; It is collagen, as it may contribute to reducing age-related skin problems, skin damage resulting from exposure to ultraviolet radiation, as well as its role in improving antioxidant levels in the body.

What are the benefits of zucchini?
 There is no information available about the benefits of zucchini, but it should be noted that it is consumable.