It can grow to more than 3.2 feet (1 meter) in length but is usually harvested when still immature — typically measuring under 8 inches (20 cm). .

Super Green Vegetable Soup (Vegan)

The perfect healthy weeknight dinner and one of our favorite ways to get a few extra servings of greens.Side note, but still related: every Thursday, my mom teaches a healthy cooking class at our local Gilda's Club.It's a fantastic, supportive community and my mom has had the opportunity to share her knowledge with many people that truly want to improve their diets.Another bonus: this super green vegetable soup can be ready in just under 30 minutes, including prep time!I added in some spicy chicken sausage for my husband and he loved it - feel free to add some if you're not vegan/vegetarian. .

4 Health Benefits of Zucchini That Prove Why It's So Good for You

Compare that to a cup of cooked spaghetti, which has 220 calories, 43 grams carbohydrate, and a little less fiber, 2.5 grams (although you'd get more fiber if you chose whole-wheat noodles).On top of all those awesome vitamins and minerals, zucchini also delivers über-healthy compounds called carotenoids—specifically lutein and zeaxanthin.(Try these other 12 foods for healthy skin.).Research suggests that eating foods rich in carotenoids could slow or lower your risk of developing cardiovascular disease.The potassium you get in zucchini is also good for your blood pressure, as is the fiber for general heart health.(Eat more of these top 15 foods for a healthy heart.).This suggests then that regularly eating carotenoid-rich foods—like zucchini—could be good for our bones.Plus, we know that eating lots of vegetables‚ which are low in calories and high in nutrients and fiber, is good for weight management. .

8 Vegetables You Should Be Eating And 8 You Shouldn't

8 Vegetables You Should Be Eating And 8 You Shouldn't.Vegetables' unquestioned status as a health food has existed for years. .

Zucchini

The zucchini ( ; plural: zucchini or zucchinis),[1] courgette ( ; plural: courgettes) or baby marrow (Cucurbita pepo)[2] is a summer squash, a vining herbaceous plant whose fruit are harvested when their immature seeds and epicarp (rind) are still soft and edible.It is closely related, but not identical, to the marrow; its fruit may be called marrow when mature.Zucchini occasionally contain toxic cucurbitacins, making them extremely bitter, and causing severe gastero-enteric upsets.The plant has three names in English, all of them meaning 'small marrow': zucchini (an Italian loanword), usually used in the plural form even when only one zucchina is meant, courgette (a French loanword), and baby marrow (South African English).Courgette [ edit ].Baby marrow [ edit ].Maarroo [ edit ].Flower [ edit ].Flower of zucchini.The stems on the flowers can be retained as a way of giving the cook something to hold onto during cooking, rather than injuring the delicate petals, or they can be removed prior to cooking, or prior to serving.However, the varieties of green, cylindrical squash harvested immature and typically called "zucchini" were cultivated in northern Italy, as much as three centuries after the introduction of cucurbits from the Americas.It was almost certainly taken to America by Italian immigrants and probably was first cultivated in the United States in California.These larger ones often have mature seeds and hard skins, requiring peeling and seeding.It can be prepared using a variety of cooking techniques, including steamed, boiled, grilled, stuffed and baked, barbecued, fried, or incorporated in other recipes such as soufflés.Its flowers can be eaten stuffed and are a delicacy when deep fat fried (e.g., tempura).Mature (larger sized) zucchini are well suited for cooking in breads.The dish, originating near present-day Nice, is served as a side dish or on its own at lunch with bread.Zucchini may be stuffed with meat or with other fruits such as tomatoes or bell peppers in a dish called courgette farcie (stuffed zucchini).Zucchini is also stuffed with minced meat, rice, and herbs and served with avgolemono sauce.In Italy, zucchini is served in a variety of ways: fried, baked, boiled, or deep fried, alone or in combination with other ingredients.The flower, as well as the fruit, is eaten often throughout Latin America.In Turkey, zucchini is the main ingredient in the popular dish mücver, or "zucchini pancakes", made from shredded zucchini, flour, and eggs, lightly fried in olive oil and eaten with yogurt.Typical stuffings in the Middle Eastern family of dolma include rice, onions, tomato, and sometimes meat.Members of the plant family Cucurbitaceae, which includes zucchini / marrows, pumpkins and cucumbers, can contain toxins called cucurbitacins.However, ornamental pumpkins can have high levels of cucurbitacins, and such ornamental plants can cross-fertilize edible cucurbitaceae—any such cross-fertilized seeds used by the gardener for growing food in the following season can therefore potentially produce bitter and toxic fruit.[26][27] This toxin has caused at least one death of an elderly person, in 2015.Cultivation [ edit ].A young zucchini plant grown by a home gardener in the city.The part harvested as "zucchini" is the immature fruit, although the flowers, mature fruit, and leaves are eaten, as well.While easy to grow, zucchini, like all squash, requires plentiful bees for pollination. .

Vegetables: Dark-Green Leafy, Deep Yellow, Dry Beans and Peas

Vegetables: Dark-Green Leafy, Deep Yellow, Dry Beans and Peas (legumes), Starchy Vegetables and Other Vegetables 1 Glenda L. Warren2.Eat 3 to 5 servings of vegetables each day.Deep yellow vegetables provide: Vitamin A.Dry Beans and Peas (legumes) provide: Thiamin, folic acid, iron, magnesium, phosphorus, zinc, potassium, protein, starch, fiber.Beans and peas can be used as meat alternatives since they are a source of protein.1 cup of raw leafy vegetables (such as lettuce or spinach).¾ cup of vegetable juice Eat a variety of vegetables.All vegetables provide dietary fiber, some provide starch and protein, and they are also sources of many vitamins and minerals.Publication date: January 2001.For information on obtaining other extension publications, contact your county Cooperative Extension Service office.Vegetables.Examples: Corn, green peas, hominy, lima beans, potatoes, rutabaga.Try lemon juice on salads or use limited amounts of oil-based dressings.Added spreads or toppings, such as butter, mayonnaise, and salad dressing count as fat.When cooking vegetables, if you add seasoned meats, choose lean meats and use only small amounts.Steam, boil, broil, or bake vegetables; or for a change, stirfry in a very small amount of vegetable oil.Dark-green leafy vegetables (such as spinach, collards, kale, mustard greens, turnip greens), broccoli, carrots, pumpkin and calabasa, red pepper, sweet potatoes, and tomatoes.Most fruits and vegetables are naturally low in fat and provide many essential nutrients and other food components important for health.These foods are excellent sources of vitamin C, vitamin B6, carotenoids, including those which form vitamin A and folate.The antioxidant nutrients found in plant foods (e.g., vitamin C, carotenoids, vitamin E, and certain minerals) are presently of great interest to scientists and the public because of their potentially beneficial role in reducing the risk for cancer and certain other chronic diseases.Vegetables.eat a variety of vegetables every day!Use only a little water, cook for a short time, cook at a low temperature and use little or no fat or salt.You can use green beans, zucchini, summer squash and many other raw veggies too.Salads: Use lots of dark green leafy vegetables in your salads.Also, try raw green pepper strips or turnip slices or cold cooked peas, corn, chickpeas, or beets.Increase variety by serving greens tossed with fruit slices such as oranges, apples or pears.Put vegetables in the basket with water in the bottom of the pan, cover the pan with a tight fitting lid, and steam the vegetables until tender but still crisp and brightly colored.Remember these tips and choose 3-5 servings of various vegetables and vegetable juices every day: •.Prepare and serve vegetables with little or no fats.Watch for good buys on fresh vegetables in season.Buy plain canned or plain frozen vegetables instead of those with added seasonings and sauces or boil-in-bag packages.Vegetables.Choose foods from each of five food groups.Eat moderate amounts of foods from the milk group (2-3 servings) and the meat and bean group (2-3 servings).

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