Can You Eat Raw Zucchini?
The question whether or not one can eat raw zucchini is a common one among the readership of this website. Some say it’s impossible to eat raw zucchini. Others say it’s possible, but they must cook them first. Still others say there are no benefits from eating raw zucchini at all! There is no consensus yet on which view is correct.
So what do you think? Is it possible to eat raw zucchini? Or is it just a myth?
Let us know your thoughts in the comment section below.
Raw Zucchini: A Myth or Fact?
There are many myths surrounding the consumption of raw zucchini. Here are some of the most popular ones:
Myth #1: Raw zucchini contains harmful bacteria.
Truth: There is no evidence that shows that consuming raw zucchini causes any kind of illness. However, if you have a weakened immune system due to certain diseases such as HIV/AIDS, cancer, etc., then it might cause problems for you. The only time you should avoid eating raw zucchini is if you have a health condition that makes eating raw vegetables dangerous.
Myth #2: Zucchini contains a toxic chemical called Courin.
Truth: Though it’s true that zucchini contains a toxic substance called Courin, the amount of it found in zucchini isn’t enough to cause illness in a normal person. It takes an abnormally large amount of this chemical to actually harm someone. Those who are at a higher risk of developing issues from Courin are those with certain liver/kidney conditions. If you have such conditions, you should consult your physician before eating raw zucchini.
Myth #3: Zucchini contains high amounts of oxalic acid.
Truth: The truth is that cooked zucchini has more oxalic acid than raw zucchini. In fact, there’s about 60% more when cooked. Even though the amount found in raw zucchini isn’t enough to cause illness, those with certain medical conditions should consult their physician before eating it.
Zucchini is a great tasting and very nutritious vegetable that can be consumed in a number of ways. Whether you like it baked, boiled, grilled, or in soup (just to name a few), zucchini can be enjoyed by everyone. So enjoy this wonderful vegetable with confidence!
Why Eat Zucchini?
It’s a well-known fact that zucchini is very nutritious, but why is it important to eat this delicious summer squash?
The answer: zucchini is an excellent source of various nutrients and minerals.
For example, 100 grams of zucchini contains 2.3 grams of protein, but only 0.2 grams of fat. It also contains 2.4 grams of dietary fiber and 28 calories.
In addition, 100 grams of zucchini contains large amounts of the following vitamins and minerals: vitamin C (102% of your daily recommended value), vitamin B6 (35%), potassium (26%), manganese (25%) and folate (25%). It also contains a little amounts of calcium, copper, magnesium, niacin, pantothenic acid, phosphorus, riboflavin and thiamine.
What’s not to love about this vegetable?
It’s tasty, nutritious and cheap.
What’s not to like?
There are so many ways to cook zucchini. It can be eaten on its own, as a side dish, or as an ingredient in various recipes. No matter how you like it, there is a right way to cook your zucchini. To help you out, here are some recipes you might like to try out. Enjoy!
Grilled Zucchini With Dried Tomatoes And Feta
This is a very easy to make recipe that takes no time to prepare. Plus, it’s extremely healthy for you! This recipe serves two people.
2 small zucchinis, sliced into half-moons
1 cup cherry tomatoes, quartered
1 tsp. dried oregano
2 tbsp. olive oil
1 tbsp. balsamic vinegar
¼ cup crumbled feta cheese
salt and ground black pepper to taste
Begin by preheating your grill to a high heat.
Next, combine the zucchini, tomatoes, oregano, and salt and pepper in a large bowl. Gently toss to evenly coat.
Place the zucchini and tomato mixture on a grill pan or baking tray that has been sprayed with a non-stick cooking spray and place it on the grill. Cook, tossing occasionally, for about 10 minutes or until the zucchini is fork tender but not falling apart.
Remove the vegetables from the grill and place them in a bowl. Add the olives, olive oil, balsamic vinegar and feta. Gently toss everything to evenly coat. Place the zucchini mixture on a serving platter and serve immediately.
Zucchini, Corn And Bell Pepper Medley
This recipe takes a little longer to make than some of the others on this list, but it’s definitely worth it! This recipe serves four people.
2-3 zucchinis, sliced into half-inch rounds
1 red bell pepper, seeded and cut into chunks
1 cup fresh corn kernels (cut from about 2 cobs)
4 tbsp. olive oil
1 tsp. garlic powder
salt and ground black pepper to taste
Begin by preheating your oven to 400 degrees F.
Grease a medium-sized baking sheet with a bit of olive oil.
Toss the zucchini, bell peppers and corn kernels in a large bowl with the olive oil, garlic powder, salt and ground black pepper.
Spread all of the vegetables out onto the prepared baking sheet and place it in the oven. Bake for 20-25 minutes or until all of the vegetables are fork-tender.
Remove the baking sheet from the oven and serve immediately.
Southwestern Zucchini Crockpot Soup
This slow cooker soup is very easy to make if you have a lot going on. Just chop up all the ingredients and throw them into your crock pot. You can leave it to cook all day while you’re at work or school and have a delicious soup waiting for you when you get home! This recipe makes about six servings.
Sources & references used in this article:
Influence of different packaging systems on fresh-cut zucchini (Cucurbita pepo) by A Lucera, C Costa, M Mastromatteo, A Conte… – Innovative Food Science …, 2010 – Elsevier
Home» Vegetables» Can You Eat Zucchini Raw? Vegetables by CYEZ Raw, SS Removed – tastyquestions.com
Zucchini: You Can Never Have Enough by J Butler – 2001 – books.google.com
Nitrogen fertilization of zucchini harvested at different stages of fruit development by E Kolota, A Slociak – … Sound Fertilisation Strategies for Field Vegetable …, 2004 – actahort.org
Disappearance of six pesticides in fresh and processed zucchini, bioavailability and health risk assessment by J Oliva, S Cermeno, MA Cámara, G Martinez, A Barba – Food chemistry, 2017 – Elsevier
Zucchini by K Riggs – 2011 – digitalcommons.usu.edu
Zucchini by MW Chase, A Brooks, RR Boyer, C Rafie… – 2015 – vtechworks.lib.vt.edu
The Leaping Zucchini by M Pollan – leapingzucchini.wordpress.com
Comparison of safe alternative dipping treatments to maintain quality of zucchini by W De Bruin, W Rossouw, L Korsten – Journal of Food Quality, 2016 – Wiley Online Library