Zucchini is a variety of squash having an elongated shape and a smooth, thin, dark green rind. Like all summer squash, it is native to the Americas and was introduced to Europe during the time of European colonization of the Americas. In Europe, the plant acquired its current names. The zucchini fruit is low in calories (approximately 15 food calories per 100 g fresh zucchini) but contains useful amounts of folate (24 mcg/100 g), potassium (280 mg/100 g) and vitamin A (384 IU [115 mcg]/100 g).


Refrigerate in a plastic bag for up to 4 days. Be sure that there is no moisture in the bag.

Fabulous Bean Burritos

  • 1 onion chopped
  • 1 green or red pepper chopped
  • 1 zucchini, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • 1 teaspoon dried basil
  • 1/2 cup salsa
  • 1 can of kidney beans

Fry onions, garlic, pepper and zucchini.  Cook until soft.  Add spices, salsa and beans, cook for 20 minutes.  Mash with a potato masher.   Place in the centre of a tortilla, roll and bake in the oven at 350 for 20 minutes.

Serve with salsa and guacamole.

Vegan Italian Tomato Sauce with Kale and Olives

2 Tbs olive oil
2 cups chopped onions
1 medium red pepper, chopped
1 medium zucchini, chopped
3 leafs of kale, stem removed and chopped
4 cloves garlic, minced
2 tsp basil
1 tsp oregano
1 tsp thyme
1 1/2 tsp salt
1 796 ml can of diced tomatoes
1 156 ml can of tomato paste
1 cup chopped kalamata olives
1 Tbs agave syrup

Heat olive oil, sauté onions, pepper, zucchini, kale and garlic.  Add herbs and salt and cook for about 10 minutes. Add remaining ingredients, bring to a boil and then lower heat and let simmer for 20-30 minutes.  Top on any pasta or use in a lasagna.