UW Farm Weekly Dirt: Zucchini Overload

‘Dario’ zucchini via High Mowing Organic Seeds

If I asked you, “what is the most prolific summer crop in your garden” what would you answer?  My guess is zucchini.

Last year, the UW Farm grew over 3,000 pounds of zucchini from only 5 beds (250 total bed feet), despite powdery mildew, smoke-filled skies and a record wet spring. That’s a lot of zucchini bread, zucchini Parmesan, and zucchini noodles.

This year we are growing only three 60′ beds (or 180 total bed feet) because UW Dining outlets, who normally purchase hundreds of pounds, remain closed again this summer.  I have a real respect for zucchini because it is the workhorse of the summer garden. The prickly bush-like plants with large green incised leaves of various patinas, are also inexpensive to grow (you only need one or two seeds to sprout) and easy for the novice or beginning gardener.

New this season at the UW Farm is ‘Dario,’ an F1 hybrid sourced from High Mowing Organic Seeds. We are eager to see if it is sweeter in flavor and has disease resistance as the seed company described. Back again are ‘Green Machine’ and ‘Goldy,’ classic green and yellow varieties.

For fun, try the zucchini quiz below. You might discover that this common garden plant has some surprising history and qualities.

Zucchini Quiz! 
Answers at the end of this section.

1. A zucchini is a:
A. fruit
B. vegetable

2. Zucchini is in the family, Cucurbitaceae (C. pepo). This is  the only major squash crop to be cultivated for its
A. Seeds
B. Oil
C. Both

3. The English word “squash” comes from the Native American word “askutasquash,” which means what?
A. soil apple
B. large, long fruit
C. eaten raw, uncooked

4. In which country have 10,000-year-old zucchini seeds been found in caves?
A. Chile
B. Sicily
C. Mexico

5. Zucchini emerged from squash native to North and Central America.
A. True
B. False

6. Zucchini is a relative of the cucumber and what other fruit in the Gourd family?
A. watermelon
B. pears
C. okra

7. Dried zucchini seeds are used in some parts of the world to treat which ailment?
A. kidney stones
B. eczema
C. tapeworms

8. The average zucchini contains more of which nutrient than a banana (if both are the same weight and size)?
A. potassium
B. zinc
C. vitamin A

9. How many calories does the average zucchini contain?
A. 25
B. 40
C. 65

10. What other parts of the zucchini plant are edible?
A. young shoots
B. flowers
C. Both

11. The name, “Zucchini” is derived from “zucca” in what language?
A. Spanish
B. Italian
C. Arabic

This Week’s Recipe:

by UW Farm Summer Nutrition Education Intern, Gina Simon, Food Systems, Nutrition and Health, Nutritional Sciences Program, School of Public Health

A Healthier Zucchini Bread
This week’s recipe features the versatile squash that is zucchini! This recipe is one that I have used for years. This zucchini bread is a little different than a classic zucchini bread because it is heartier and less sweet tasting, making it more ideal as a breakfast item rather than a dessert.

INGREDIENTS

  • Optional: ¾ cup roughly chopped raw walnuts or pecans
  • ⅓ cup melted coconut oil or extra-virgin olive oil*
  • ½ cup honey or maple syrup
  • 2 eggs
  • ½ cup milk of choice or water
  • 1 teaspoon baking soda
  • 1 teaspoon ground cinnamon + more to swirl on top
  • 2 teaspoons vanilla extract
  • ½ teaspoon fine-grain sea salt
  • ¼ teaspoon ground nutmeg
  • 1 ½ cups grated zucchini (you’ll need 1 small-to-medium zucchini, about 7 ounces—gently squeeze out excess moisture over the sink before stirring it into the batter)
  • 1 ¾ cups white whole wheat flour or regular whole wheat flour

INSTRUCTIONS

  1. Preheat oven to 325°F. Grease a 9” x 5” loaf pan to prevent the bread from sticking. If you’ll be toasting the nuts, line a small, rimmed baking sheet with parchment paper for easy cleanup.
  2. Toast the nuts: Once the oven has finished preheating, pour the chopped nuts onto your prepared baking sheet. Bake until the nuts are fragrant and toasted, about 5 minutes, stirring halfway.
  3. In a large mixing bowl, combine the coconut oil and honey. Beat them with a whisk until they are combined. Add the eggs and beat well. (If your coconut oil solidifies on contact with cold ingredients, simply let the bowl rest in a warm place for a few minutes, like on top of your stove, or warm it for about 20 seconds in the microwave.)
  4. Add the milk, baking soda, cinnamon, vanilla, salt and nutmeg, and whisk to blend. Switch to a big spoon and stir in the zucchini (be sure to squeeze excess moisture out of the zucchini first). Add the flour and stir just until combined. Some lumps are ok! Gently fold in the toasted nuts now, if using.
  5. Pour the batter into your greased loaf pan and sprinkle lightly with additional cinnamon. If you’d like a pretty swirled effect, run the tip of a knife across the batter in a zig-zag pattern.
  6. Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean and the center of the loaf springs back to the touch. Let the bread cool in the pan on a wire rack. Use a serrated knife to cut individual slices.
  7. This bread is moist, so it will keep for just 2 to 3 days at room temperature. Store it in the refrigerator for 5 to 7 days, or in the freezer for up to 3 months or so. I like to slice the bread before freezing and defrost individual slices, either by lightly toasting them or defrosting them in the microwave.

*For information on how to adjust this recipe according to common diet restrictions, or to see the nutritional content, please visit the source below.
Source: Cookie and Kate

MORE RECIPES: 17 Creative Ways to Use Zucchini You Haven’t Tried  by Erica Sweeney at Eat This, Not That!

Nutrition Corner:

by UW Farm Summer Nutrition Education Intern, Gina Simon, Food Systems, Nutrition and Health, Nutritional Sciences Program, School of Public Health

Zucchini

Here are some fun facts about zucchini nutrition from Harvest of the Month produced by the California Department of Public Health

  • Zucchini is a type of soft shell summer squash. Zucchini is the fruit of the plant, but is considered a vegetable because of the nutrients it provides.
  • The zucchini plant develops flowers, known as squash blossoms, which can be eaten.
  • Zucchinis provide vitamin C. This vitamin helps your body heal cuts and wounds and lowers your risk of infection.
  • Zucchinis are also a source of vitamin B6. This vitamin helps your body build healthy blood cells. It is also needed to help build proteins and release energy.

Another fun fact is that zucchinis have more Vitamin C and more than half as much potassium as a banana!

Amount Per 1 medium (196 g)
Calories 33
% Daily Value*
Total Fat 0.6 g 0%
Saturated fat 0.2 g 1%
Trans fat regulation 0 g
Cholesterol 0 mg 0%
Sodium 16 mg 0%
Potassium 512 mg 14%
Total Carbohydrate 6 g 2%
Dietary fiber 2 g 8%
Sugar 4.9 g
Protein 2.4 g 4%
Vitamin C 58% Calcium 3%
Iron 3% Vitamin D 0%
Vitamin B-6 15% Cobalamin 0%
Magnesium 8%
*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.
*Source: USDA