What to Do with All That Zucchini

June equals summer and summer equals a colorful harvest of warm-weather produce: Corn, lettuce, strawberries, peaches, apricots, watermelon...and zucchini. 

If the overabundance of zucchini produced by your garden has caused you to lose interest in this vegetable-like fruit, take a deep breath. We’re here to help you fall back in love with this nutrition powerhouse. 

Zucchini: One of the Healthiest Foods in the World 

Trendy, less ubiquitous fruits and vegetables have outshone zucchini in recent years. We know that kale, blueberries, beets, and pomegranates are nutrient-dense superfoods. You might be surprised to learn, however, that zucchini provides a comparable quantity of antioxidants. Thanks to its mild flavor and versatility, it has the potential to significantly increase your intake of key phytochemicals. 

Eating more fruits and vegetables is a proven way to reduce the overall calorie content of your diet. A diet rich in plants can also improve your digestion and gut health. (1) What’s more, the prebiotic fiber found in zucchini plays a key role in the function of the gut microbiome. When your gut functions well, your body is better able to manage inflammation and clear unwanted toxins from the body. (2)

In addition to these big-picture benefits, zucchini offers some special perks. It’s rich in phenolic acids, flavonoids, vitamin C, and carotenoids. (3) These phytochemicals have been shown to improve vision, reduce cancer risk, support heart health, and strengthen the immune system. 

Be sure to buy or plant organic zucchini. Some research shows that organic zucchini contains more phytochemicals than the conventionally grown variety. And never peel your zucchini! The skin contains the majority of this fruit’s key nutrients. 

Fifteen Easy Ways to Use Zucchini

1. Use a spiralizer to make zoodles (mixing zoodles and pasta can give you the best of both worlds).

2. Whip up a loaf of zucchini bread or a tray of zucchini muffins.

3. Add leftover roasted zucchini to a quiche or omelet. 

4. Make baked stuffed zucchini.

5. Use zucchini as a pizza topping. 

6. Make vegetarian zucchini tacos.

7. Grill zucchini kabobs. 

8. Use zucchini in lieu of or in addition to noodles in lasagna. 

9. Add zucchini to soup.

10. Make baked zucchini chips or fries.

11. Create a low-carb zucchini crust pizza.

12. Add a small amount of grated zucchini to oatmeal (you won’t even taste it!).

13. Make zucchini fritters.

14. Bake zucchini brownies!

15. Add zucchini to your favorite Asian stir-fry recipe. 

Quick and Easy Sheet Pan Zucchini Chicken Dinner 

This easy supper capitalizes on summer’s bounty. You’ll use your broiler to quickly cook succulent chicken thighs and a medley of seasonal vegetables. A sweet and savory balsamic marinade compliments the flavors of roasted tomatoes, zucchini, red peppers, and basil.  

Serves 2

Ingredients

• 2 boneless skinless chicken thighs

• 1 tablespoon coconut sugar

• 1 tablespoon coconut aminos

• 2 tablespoons balsamic vinegar

• 2 tablespoons olive oil

• 1 tablespoon minced garlic

• Sea salt and freshly ground black pepper

• 2 zucchini, sliced into ¼ thick rings 

• 1 red bell pepper, cored and halved 

• 2 large handfuls of baby kale 

• 1 handful cherry tomatoes 

• 1 handful fresh basil leaves

Instructions

Step 1: In a large plastic bag, combine chicken, coconut sugar, coconut aminos, balsamic, 1 tablespoon olive oil, garlic, salt, and pepper. Marinate in the refrigerator for at least one hour or as long as overnight. 

Step 2: Toss zucchini, bell pepper, kale, and tomatoes with remaining tablespoon of olive oil. Add salt and pepper to taste. Arrange chicken thighs and vegetables on an oiled half sheet pan, with chicken on one side and vegetables on the other. 

Step 3: Broil 6 inches from the heat source for 10-15 minutes, flipping chicken halfway through and stirring vegetables as needed. Vegetables should be slightly blackened and chicken should be cooked through. Sprinkle basil over everything and broil for one additional minute. 

Enjoy immediately with an extra drizzle of balsamic if desired. 

Store any leftovers in a sealed container in the refrigerator for up to five days. 

More Ways to Get Antioxidants!

Antioxidants are plentiful in zucchini, and they crucial to your health, helping to keep the naughty free radicals in your body at bay.

Another awesome way to get antioxidants is through CoQ10 supplementation. (Pssst…. this is a favorite trick that helped me heal from my toxic mold!)

Because I love CoQ10 so much, I have formulated my own, easy-to-absorb CoQ10 supplement. Check it out!

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Have a Great Zucchini Recipe?

Please share in the comment section below.

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Bridgit Danner, LAc, FDNP, is trained in functional health coaching and has worked with thousands of women over her career since 2004. She is the founder of Women’s Wellness Collaborative llc and HormoneDetoxShop.com.

Check out her easy 5-Day DIY Detox Guide here!

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