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New Beginnings For End-of-Summer Produce
It's not really summer if you don't have more tomatoes and zucchini than you know what to
do with. But you can never get too much of a good thing.
Both zucchini and tomatoes are high in versatility and nutrition, whether raw or cooked.
Zucchini can be simply steamed or broiled with a bit of olive oil, grated Parmesan cheese
and an herb like oregano or basil. It's also one of the best vegetables to throw on the
grill. Small zucchini and garden-grown summer tomatoes make nice additions to a green
salad, and a slice of tomato is a welcomed addition to any sandwich. Grated zucchini is
often added to baked goods like muffins and breads for added moisture.
The color of zucchini can vary from dark to light green, and the off-white flesh has a light,
delicate flavor. Baby zucchini can be as small as a finger, while the mature vegetable commonly
sold at the market is four to eight inches long and two to three inches thick. The smaller the
zucchini, the more tender. Choose vegetables with a bright color and unblemished skin.
Some gardens produce giant zucchini that are astonishing to look at but really too big to use as
is. If your zucchini is enormous, using a stuffing is the best technique. Parboil it until tender,
scoop out and discard the seeds and pithy interior, and fill the shell with diced vegetables, Spanish
rice, or other favorite stuffing.
Zucchini is a source of lutein, a cousin to beta-carotene that may protect against certain cancers,
vision loss in the elderly, heart attack and stroke. The most concentrated sources of the easily-absorbed
lutein are dark green, leafy vegetables like spinach, kale, collard greens and chard. Zucchini is a less
concentrated but still excellent source, and studies show that this level is protective.
Tomatoes are a major source of lycopene, a powerful antioxidant. Some studies suggest that people who eat
foods high in lycopene may have a lower risk of prostate and other cancers as well as a lower risk of other
chronic diseases. The American Institute for Cancer Research emphasizes that eating vegetables in abundance
plays an important part in lowering cancer risk.
If your vegetable garden is overwhelmed with zucchini and tomatoes and you've run out of friends, relatives
and neighbors with whom to share the bounty, you may welcome new ideas. The following recipe creates a tasty,
light summer dish.
Zucchini and Tomatoes
Source: American Institute for Cancer Research
AICR offers a Nutrition Hotline (1-800-843-8114) Monday-Friday, 9 a.m. to 5 p.m. ET,
a free service that allows you to ask a registered dietitian questions about diet, nutrition and cancer.
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