January, February, March, April, May, June, July, August, September, October, December
Despite originating in Mexico, Zucchini is commonly thought of as a European food along with eggplants and tomatoes. Zucchini is another amazingly versatile vegetable that can be grilled, roasted added to stir-frys and of course the famous French Ratatouille. It can also be used in cakes, frittatas and even made into zucchini chips, for something different.
Zucchini has a slightly crisp texture and subtle, slightly sour flavour that goes well with all kinds of ingredients. Luckily in WA we can enjoy local zucchini for just about the whole year, coming from Carnarvon in winter and being produced locally in Wanneroo, Baldivis and the south west in winter. From time to time crossing over between regions there is insufficient quantity and some produce will be bought over from South Australia, although this is quite rare.
Look for firm, brightly coloured zucchini (the same for courgettes) with no signs of wrinkling or dehydration.
Zucchini should be stored in a plastic bag in the vegetable crisper section of the fridge for up to 4 days.
Zucchini are a versatile vegetable that take just minutes to cook.
Wash, dry, remove the top and bottom and cut into slices, wedges or strips as you desire.
Zucchinis are a very good source of potassium. Potassium is a heart friendly electrolyte and helps reduce blood pressure and heart rates by countering the effects of sodium. In addition they are also a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, and Magnesium.
|Nutrient||Value per 100 g|
|Energy, including dietary fibre||61||kJ|
|Available carbohydrate, without sugar alcohols||1.6||g|
|Available carbohydrate, with sugar alcohols||1.6||g|
|Pantothenic acid (B5)||0.21||mg|
|Dietary folate equivalents||18||ug|
|Beta carotene equivalents||269||ug|
|Tryptophan (mg/g N)||70||MN|
NUTTAB 2010(Food Standards Australia New Zealand); The University of New South Wales; Professor Heather Greenfield and co-workers at the University of New South Wales; Tables of composition of Australian Aboriginal Foods (J Brand-Miller, KW James and PMA Maggiore).