Health Benefits

     If you do a search on Google for Zucchini heart health you will find articles from:

• University of Utah

• National Heart, Lung and Blood Institute                 

• Heart & Stroke Foundation

• Penn State

• National Institute for Health

• Nebraska Health & Human Services

• Maine Medical Center

• Nash County Health Department

• Gabe Mirkin, MD - The Healthy Heart Miracle

• Virginia Cooperative Extension

• World's Healthiest Foods

• Today's Dietitian

• Federal Department of Health & Human services

• New York City - Cardio - Healthy Heart

• Palmetto Health

• Heart Health Centers online

• Cleveland Clinic

• Heart & Stroke Foundation of Canada

• McConnell Heart Health Center

• Ohio Health

   And  338,000 more sites – indicating that this little versatile vegetable – the zucchini is not only delicious and nutritious - it has positive advantages for your health.

 Cancer-Preventive Effects

Although not as potent as root vegetables like burdock, garlic or onion, squashes have been found to have anti-cancer type effects. Although Phytonutrients research on squash is limited, some lab studies have shown vegetable juices obtained from squash to be parallel to juices made from leeks, pumpkin, and radish in their ability to prevent cell mutations (cancer-like changes).

   Prostate Health

In research studies, extracts from squash have also been found to help reduce symptoms of a condition occurring in men called benign prostatic hypertrophy, or BPH. In this condition, the prostate gland becomes problematically enlarged, which can cause difficulty with urinary and sexual function. Particularly in combination with other Phytonutrient -containing foods, squash may be helpful in reducing BPH symptoms.

 Well-Rounded Cardiovascular Protection

The traditional nutrients provided by summer squash are equally impressive. Our food ranking system qualified summer squash as an excellent source of manganese and vitamin C and a very good source of magnesium, vitamin A (notably through its concentration of cartenoids, including beta-carotene), fiber, potassium, folate, copper, riboflavin, and phosphorous.

Many of these nutrients have been shown in studies to be helpful for the prevention of atherosclerosis and diabetic heart disease. Summer squash's magnesium has been shown to be helpful for reducing the risk of heart attack and stroke. Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure. The vitamin C and beta-carotene found in summer squash can help to prevent the oxidation of cholesterol. Since oxidized cholesterol is the type that builds up in blood vessel walls, these nutrients may help to reduce the progression of atherosclerosis. The vitamin folate found in summer squash are needed by the body to break down a dangerous metabolic byproduct called homocysteine, which can contribute to heart attack and stroke risk if levels get too high. Finally, summer squash's fiber has been shown to lower high cholesterol levels, which can help to reduce the risk of atherosclerosis and diabetic heart disease.

A Disease-Fighting Food

The nutrients in summer squash are useful for the prevention of other conditions as well. High intakes of fiber-rich foods help to keep cancer-causing toxins away from cells in the colon, while the folate, vitamin C, and beta-carotene help to protect these cells from the chemicals that can lead to colon cancer. The antioxidants vitamin C and beta-carotene also have anti-inflammatory properties that make them helpful for conditions like asthma, osteoarthritis, and rheumatoid arthritis, where inflammation plays a big role. The copper found in summer squash is also helpful for reducing the painful symptoms of rheumatoid arthritis. And the fiber content may be helpful for reducing the uncomfortable diarrhea or constipation of irritable bowel syndrome.

 Isn’t it time you paid more attention to Zucchini and included it in your daily diet?

VERSATILE ZUCCHINI

 History

  A zucchini is a small summer squash that can be either  green or yellow with a ridged shape like a cucumber.  It has smooth skin that can be striped or speckled.  Summer squash is native to the America ’s finding its origins in Guatemala and Mexico several thousand years ago, growing wild throughout the region.  The early explorers and conquistadors brought this vegetable back to Europe as part of their “treasure”, along with the spices, coffee and bananas.  The name squash was adopted by the early colonists in New England translating from the Native languages.  Interestingly, a sweeter version was brought back to the Americas from Italy in the early 1900s.

  Archaeologists trace zucchini to Mexico where they were developed about 7,000 B.C.  In addition to maize and beans, zucchini was an integral part of the Mexican/Mayan diet.  Summer squash is a relative of both the melon and the cucumber.  Unlike winter squash, the summer squash varieties can not be stored raw.

Soups are so healthy for you, they supply vitamins,  minerals and fiber with less calories than heavier breaded and fried meals.  In the summer, I serve the chilled recipes for a healthy lunch, and in the winter nothing can beat the zucchini minestrone.

Uses today

  Zucchini has grown steadily as a favorite vegetable because of its light, sweet flavor and delicate texture.  It lends itself readily to a complete range of recipes from Soup to Dessert and everything in between.  The edible flower of the zucchini has been cultivated for centuries and prized by many for its sweet taste and its delightful color.

  The smaller immature fruit is prized for recipes that use zucchini raw as the whole squash is eaten.  When they are 3 – 5 inches in length their skin is tender and easily digested.  The larger zucchini while not as tender have conquered many cooks’ hearts because it is so versatile.

  When choosing zucchini look for firm, bright green or yellow squash without dents or bruises.  They will last about a week if washed and dried and stored in plastic in the refrigerator.  Also when purchasing flowers from the zucchini – make sure there are no bruises or discolorations (these indicate older damaged flowers) as they will not last long and may spoil before you have a chance to cook them.  The flowers are only served cooked.

           "I made the Zucchini Brownies and served them at my company's annual picnic - everyone loved them and couldn't believe how moist they were.                                              

              "I have also served many of the recipes at my dinner parties and they are always a smash hit!  It is great to have a source of recipes that are easy to prepare, taste fantastic and are healthy for you!!"

Carolyn Haslam

Toronto Canada

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        65 Tried and True Traditional Amish Recipes

Featuring many memorable favorites of the Amish Community

1. Amish Bread Starter
2. Amish Friendship Bread
3. Famous Amish Funnel Cakes
4. Amish Snickerdoodles
5. Amish Apple Grunt
6. Amish Fry Pies
7. Amish Country Casserole
8. Poor Man's Steak
9. Amish Chicken Corn Soup
10. Amish Noodles