Zucchini

Zucchini (Cucurbita pepo subsp. pepo convar. giromontiina) is an early-ripening summer-squash subvariety and one of the most widely used fruit vegetables in Mediterranean and Central European cuisine. The elongated cylindrical fruit (usually green, occasionally yellow) is harvested unripe (15-25 cm) while skin and seeds are still tender. It is low in calories (approx. 17 kcal/100 g), water-rich (approx. 94 %) and provides vitamin C (approx. 17 mg/100 g), B vitamins (B6, folate), potassium (approx. 261 mg/100 g) and manganese. Uses: fried, grilled, steamed, stuffed, pickled, as soup, in ratatouille or raw in thin slices in salads.

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The large, bright yellow-orange zucchini flowers are edible and considered a delicacy in Italian cuisine — 'fiori di zucca'. Preferably the male flowers on long stalks are picked (female flowers sit at the fruit base and reduce yield). Classic preparation: stuffed with ricotta, mozzarella, anchovy and herbs, deep-fried in a light batter (pastella). Also raw in salads or in risotto and pasta. Constituents: carotenoids (beta-carotene, lutein), vitamin C, folate. Very short shelf life (max. 24 hours), use the same day.

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Seeds of mature (overgrown) zucchini fruits are also edible and can be processed like pumpkin seeds: extract from the fruit, thoroughly remove fibres, wash, dry and roast at low temperature (max. 150 °C). They provide protein, fatty acids (linoleic and oleic acid), zinc, magnesium and vitamin E. As zucchini is usually harvested unripe, this use is rare in modern cuisine — historically, however, it was a form of leftover use in Mediterranean farm households.

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In Mediterranean folk tradition, zucchini is considered a 'cooling' summer food due to its high water content (approx. 94 %) and easy digestibility — recommended in summer heat, sensitive stomach and as light diet after gastrointestinal complaints. Classic preparation as a light stew (e.g. southern Italian 'zucchine in umido') or as a pureed soup for children and convalescents. Dietary fibre (approx. 1 g/100 g, predominantly pectin and cellulose) supports regular digestion without irritating the gut.

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A simple folk use: thin zucchini slices briefly applied to irritated or mildly sun-stressed skin — the high water content and polyphenols are said to have a cooling effect. Comparable to cucumber slices over the eyes, the application is practised as a home remedy in Mediterranean countries. No clinical evidence; not suitable for open wounds or second-degree sunburn.

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