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Paleo Foods: Zucchini

Zucchini highlights

Zucchini might not be the most nutrient-dense vegetable out there, but it’s a winner for versatility, and it’s easy on any stomach.

Nutrition Details

Nutrient1 cup raw zucchini, absolute amount1 cup raw zucchini, %DV
Vitamin A248 IU5%
Vitamin C21.1mg35%
Vitamin K5.3mcg7%
Riboflavin0.2mg10%
Vitamin B60.3mg14%
Folate36mcg9%
Magnesium21.1mg5%
Phosphorus47.1mg5%
Potassium325mg9%
Manganese0.2mg11%

 

Macronutrients Macros in Context

Here’s how 1 cup of zucchini stacks up in the context of a typical Paleo meal:

Blue bars show the typical range in grams for a Paleo meal. For example, a Paleo meal usually includes 30-60 grams of fat, but where you personally fall in that range will depend on your preference.

Orange dots show how zucchini fits into the typical nutrient profile of a Paleo meal.

Macros in Context - zucchini

Buying it Buy It

Look for zucchini that are fairly firm, and don’t keep them in the fridge too long – they’re pretty delicate and don’t always store well.

In zucchini season, you can also buy the edible zucchini flowers at a farmers market or get them from a gardener. Snap them up; they’re tasty!

Cooking with it Cook It

STOVETOP

Puree zucchini and cook them into a mild and comforting soup.

OVEN

Roast for 30-40 minutes, flipping halfway through, or until nicely golden-brown on both sides.

GRILL

Cut zucchini lengthwise to grill or chop them up small and cook in a grill basket.

SKILLET

Pan-fry zucchini noodles with garlic and olive oil for extra flavor. They don’t need long – 2-3 minutes, tops.

Cook the flowers: pan-fry until crispy, or stuff them with your choice of meat + seasonings, and bake in the oven.

 

Recipe ideas Recipe Ideas

Garlic Shrimp with Zucchini Noodles

Garlic Shrimp with Zucchini Noodles

Steak Zucchini Boats

Steak Zucchini Boats

Grilled Chicken Breasts with Zucchini

Grilled Chicken Breasts with Zucchini

Cream of Zucchini Soup

Cream of Zucchini Soup