How to Meal Prep with Zucchini + Examples

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Zucchini is also known as summer squash or courgette and have been recently used on meal prepping mainly for its nutrients and flexibility. If you are looking for a perfect vegetable why not try zucchini, which contains vitamin A, magnesium, folate, potassium, copper and phosphorus. Also, it is high in omega -3 fatty acids, zinc, niacin, and protein. Moreover, vitamin B2, and calcium assures the finest health.  

There are different ways to cook and prepared zucchini like baked, sautéed, grilled, steamed appetizer, soups, salad. Meal prepping with zucchini brings a lot of variation and taste in the table together with its richness in nutrition.

Benefits

  • Aids in losing body weight
  • Promotes finest healthy lifestyles
  • Enhances good eyesight
  • Builds strong  teeth And bones
  • Boosts the immune system
  • Maintains the function of  the cardiovascular system
  • Lessens the risk of occurring bad cholesterol

How to Select

  • Don’t pick outsized zucchini as they are likely to be soggy and tasteless, with mushy inside and has huge seeds.
  • Settle for smaller one. Seek to choose no bigger than a regular-sized flashlight if you plan to purchase standard zucchini.
  • Zucchini has different colours. It can be green, yellow, or white, just always choose for a lively and bright colour.
  • They should be definite and no signs of scratches and slashes.
  • Actually new zucchini will stand up with little hairs.
  • Choose zucchini that still have a fine cut up of the stem attached, as it will end for a longer period of time.

How to Store

  • Keep zucchini, grimy, in a pierce synthetic bag in the crisper drawer portion of refrigerator up to 5 days.
  • If zucchini begins to wither, make use of it right away.
  • Cooked zucchini should be enclosed, chilled and consumed for a couple of days.
  • To freeze up zucchini, cut into circles, simmer for two minutes, sink into icy water, drain, and close in sealed containers.
  • Frozen zucchini may be stored for a year.
  • How to Freeze:
    • Slice the zucchini into bite-sized parts. Plan about how you’ll preferably be using the zucchini soon after you cut them up. For yummy soups and casseroles, small bite-sized parts are the best.
    • Get a big container of water to a continuing boil. Load a big bowl with ice water, prepare a strainer inside, and put this next to the range.
    • Blanch the zucchini for 45 to 60 seconds. When through, the zucchini have to be still crisp-tender and undergo uncooked in the centre.
    • Shock the zucchini in the ice water: get the zucchini from the water and move to the ice water bath to chill.
    • Manage the zucchini in a single sheet on a baking area lined with a silicon baking pad. Pat the tops of the zucchini dried out with a clean dish towel; you won’t obtain the zucchini totally dry, but even patting them slightly helps put off puddles and huge ice crystals from occurring.
    • Freeze up until it solidifies. Position the entire baking piece of zucchini in the freezer to freeze up all night.
    • Move the frozen zucchini to freezer bags or containers. Raise the corners of the baking pad to displace the zucchini, and then put them into bags or containers.
    • Tag the name and put date on the containers, and freeze up for up to 3 months. The zucchini will precisely remain longer than 3 months, but freezer burn will increasingly have an effect on the flavour and quality of the zucchini.

Tips Preparing Zucchini

  • You must prepare zucchini cautiously; they’re sensitive and break effortlessly.
  • When grating zucchini, run off the stem on to offer you a grasp as you work on it.
  • Zucchini is brilliant when steamed, sautéed, grilled or stuffed and baked.
  • You can slice raw zucchini into strips and serve up as a starter or cube and grate it into a salad.
  • Don’t overdone zucchini for it will last as mushy recipe.

Zucchini Infographics

Batch Meal Preps

Healthy Recipes

Ingredients

  • 4 zucchini, quartered lengthwise
  • 1/2 cup freshly grated Parmesan
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried basil
  • 1/4 teaspoon garlic powder
  • Kosher salt and freshly ground black pepper, to taste
  • 2 tablespoons olive oil
  • 2 tablespoon chopped fresh parsley leaves

Instructions:

  • Preheat oven to 350 degrees F. Coat a cooling rack with nonstick spray and place on a baking sheet; set aside.
  • In a small bowl, combine Parmesan, thyme, oregano, basil, garlic powder, salt and pepper, to taste.
  • Place zucchini onto prepared baking sheet. Drizzle with olive oil and sprinkle with Parmesan mixture. Place into oven and bake until tender, about 15 minutes. Then broil for 2-3 minutes, or until crisp and golden brown.
  • Serve immediately, garnished with parsley, if desired.

Ingredients

  • 4 large zucchini
  • 1 (15 ounce) can black beans, drained and rinsed
  • 1 cup cooked brown rice
  • 1 cup salsa (use your preferred level of spiciness)
  • 1 red bell pepper, cored and diced
  • 1/2 red onion, diced
  • 1/2 cup corn kernels
  • 1 jalapeno (or poblano pepper), cored and diced
  • 1 tablespoon + 1 teaspoon olive oil
  • 2 teaspoons cumin
  • 1 teaspoon chili powder
  • 1/2 cup fresh cilantro, finely chopped
  • salt to taste
  • 1 cup shredded cheddar/monterey jack cheese

Instructions

  • Start by greasing a 9 x 13” casserole dish then set aside. Slice each zucchini in half lengthwise. Using a melon baller or metal teaspoon, hollow out the center of each zucchini. Lightly brush the tops with one teaspoon of olive oil then place them skin side down in the casserole dish.
  • Next warm the tablespoon of olive oil in a large skillet over medium heat. Add the onion and the peppers and cook for 2-3 minutes. Then add the rice, corn, and beans along with the salsa, chili powder and cumin. Stir everything together and continue to cook for about 5 minutes then remove the skillet from the heat and set aside.
  • Preheat the oven to 400°F and then stir in 1/4 cup of the cilantro and salt to taste to the filling. Spoon the filling inside of each zucchini until they are all full. Sprinkle each one with cheese then arrange them in the dish and cover with foil. Bake in the oven for 25 minutes then remove the foil and set the oven to broil. Cook them for 5 more minutes, until the cheese is bubbly and golden brown.
  • Allow them to cool for 5-10 minutes then top with fresh cilantro and serve. Store leftovers in an airtight container for up to 3 days.

Ingredients

  • 3 tablespoons butter
  • 1¼ cup yellow onions, diced
  • ½ cup carrots, diced
  • ½ cup celery, diced
  • 4 teaspoons garlic, minced
  • 1 jalapeńo, diced (remove seeds/ribs before to control spice)
  • ¾ lb. yukon gold potatoes, diced
  • 4 cups low sodium vegetable or chicken broth
  • 1 bay leaf
  • ¼ teaspoon dried thyme
  • 1 large zucchini, diced
  • 2½ cups corn kernels (fresh or frozen)
  • 1 cup half and half or heavy cream
  • fresh parsley, for garnish

Instructions

  • In a large dutch oven, heat the butter over medium high heat. Add the onions, carrots, and celery and cook for 4-5 minutes or until the vegetables soften. Add the garlic, jalapenos, and potatoes and cook for 3-4 minutes, stirring so the veggies don’t stick to the pot.
  • Add the broth, bay leaf, and thyme, bring to a boil. Cover, lower the heat and let simmer for 8-10 minutes or until the potatoes are half way cooked. Add the zucchini and corn kernels and continue to cook for an additional 5-7 minutes or until the potatoes are cooked through. You can check the doneness by gently piercing with the tip of a knife.
  • Remove the bay leaf, transfer 2 cups or more (see notes) into a food processor and process until smooth. Pour the blended mixture back into the pot. Heat the soup over medium high heat, add the half and half and let come to a gentle simmer. Serve topped with fresh parsley and smoked paprika if desired.

Tools You Can Use

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