How healthy is the courgette?
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Zucchini is a popular vegetable and versatile in use. It is related to the cucumber and gherkin, but also to the melon. Although the season officially runs from July to September, the zucchini is available all year round. Moreover, it is relatively easy to grow yourself. This very healthy vegetable contains few calories and is therefore also suitable for a slimming diet. How healthy is the zucchini exactly?
Ethnicity
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Zucchini originates from Mexico and the southern United States. Zucchini was already consumed in southern Europe in the 16th century. Yet it was not until the 20th century that Western and Northern Europe embraced the zucchini en masse.
Harvest young
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The zucchini is harvested young, because if you don't, the zucchini will swell just like the pumpkin. Moreover, the fibers in the young zucchini are still soft and there is also little seed in it. Ideal to consume, especially if you have a sensitive digestion.
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11 minMain dishpeanut oil, tofu stir-fry cubes finely seasoned, stir fry sauce sweet and sour, thick noodles, carrot julienne, beetroot julienne, yellow bell pepper, watercress,rainbow salad with tofu -
45 minMain dishRed cabbage, mild olive oil, quinoa plus, forest outing, lemon, sesame oil, soy sauce less salt, Bio Today tahini white in pot, tap water,grilled red cabbage with quinoa salad -
30 minDessertBrie, Roquefort, port salut, gruyere, Camembert, walnut, garlic, thyme, honey, grape, baguette, Red onion, red grape, raisins, Red wine, Red wine vinegar, Brown sugar,generous cheese plate with onion marmalade -
30 minDessertFull Milk, whipped cream, macaroon, custard powder, vanilla sugar, sugar, protein, amaretto, almond liqueur, basic recipe cooking pears,macaroon pastry with casserole
Health aspects
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Vitamins We often don't think about it, but the zucchini is full of vitamin C and is extremely healthy and easy to digest. About 150 grams of zucchini contains only 50 calories. The fiber is well tolerated by the intestines. If you reach the 150 grams of zucchini per day, you have almost half of your daily dose of vitamin C. Furthermore, the following vitamins are also in the zucchini in slightly lesser amounts: A, B1, B2, B3, B6, B9 , B11, K.
Minerals
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The courgette is also rich in minerals, namely:
Healthy preparation
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Zucchini can be prepared in different ways. Zucchini can be eaten raw in a salad. If desired, put it in a herb dressing and for a little decoration of your salad, cut the zucchini lengthwise with a vegetable peeler.
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5 minDrink without alcoholbananas, cool fresh apple-pear raspberry juice, Soy drink vanilla,soy fruit shake -
20 minMain dishsauerkraut, sticking potato, liquid baking product, half-to-half minced, Spice meatballs, pineapple, olive oil, liquid baking product,gratin sauerkraut dish with minced meat -
40 minMain dishlemongrass, fresh ginger, Red peppers, onions, tomato cubes, fresh cod fillet, coriander, oil, ground turmeric (koenjit), coconut milk, salt,fish in creamy coconut sauce -
15 minSide dishsweet potato, soft goat cheese, egg, spring / forest onion,stuffed sweet potato with egg
Preserve nutritional value
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If you want to preserve the nutritional value in the zucchini, preferably do not fry the zucchini. Zucchini can act like a sponge and the oil will settle in the zucchini. In addition to enjoying the vegetables less, the zucchini also digests significantly less. It is better to steam, stew, grill or boil the zucchini. Due to its shape, the zucchini is also ideal for a "healthy spaghetti". With a spiral cutter you can make long strands of it and can be combined perfectly with, for example, a herb dressing and a piece of fish such as mackerel or salmon.
Smoothie
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It is less well known that you can also use the zucchini in a green smoothie. Add some banana, pineapple and maybe a little coconut milk and you have a fresh and extremely healthy green smoothie. More daring is the version with cucumber and basil, but also very healthy.
Save
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If you have bought a fresh zucchini from the store, and it should feel firm and look neat, it is fine to keep it in the vegetable section of the refrigerator for a few days. Otherwise you can look for a cool place (approx. 12 degrees) outside the refrigerator. Even then the courgette will keep for a few days at least.
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20 minMain dishTasty vine tomato, (olive oil, fresh basil, onion, garlic, Parmigiano Reggiano, zucchini spaghetti, pumpkin spaghetti, mini buffalo mozzarella,lukewarm pumpkin and zucchini spaghetti -
15 minSide dishtraditional olive oil, curry powder, wheat flour, coconut milk, sambal oelek, chicken broth tablet, water, fresh mango,curry sauce with mango -
30 minMain dishtraditional olive oil, lean ground beef, frozen Mexican wok vegetables, salsa sauce mild, taco shell, grated young cheese, creme fraiche,Mexican vegetable in tacos -
95 minMain dishmaize chicken, lemon, coarse sea salt, pepper, extra virgin olive oil, garlic, thyme, zucchini, tomatoes (small to), black olives without pit,provençal chicken with zucchini and tomatoes
Finally
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Zucchini is established and can be used in various ways. This means that the zucchini is also becoming increasingly popular and therefore available all year round. But in addition to health, it is also important that you eat well and because of the many flavors that you can add to the zucchini, it is a vegetable that is accessible to almost everyone.
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Zucchini has become established and can be used in various ways. This means that the zucchini is also becoming increasingly popular and therefore available all year round. But in addition to health, it is also important that you eat well and because of the many flavors that you can add to the zucchini, it is a vegetable that is accessible to almost everyone.