I have raved about zucchinis for quite some time now. I can eat any time of the day. When I was younger I told myself that I will never have vegetable for breakfast. When I got older, I realized that I need to eat more vegetables and I will grab any chance to add fiber to my diet.
Then I discovered zucchini. Zucchini (Courgette in Europe and Tatume in Mexico) is a summer squash.
One hundred (100) grams of zucchini has only 17 calories. It contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers. It is one of the common vegetables included in weight reduction and cholesterol control programs by the dieticians. It is a very good source of potassium, an important intra-cellular electrolyte. Potassium is a heart-friendly electrolyte and helps bring the reduction in blood pressure and heart rates by countering pressure-effects of sodium. It is a good source of anti-oxidant vitamin-C and contain moderate levels of B-complex group of vitamins like thiamin, pyridoxine, riboflavin and minerals like iron, manganese, phosphorus, and zinc.
The second main ingredient in this dish is another favorite. Sesame seeds and sesame oil. It is a good source of calcium, magnesium, phosphorus, potassium, and folate. In India, it is said to be useful for unblocking arteries. Recent experiments in Holland by Ayurvedic physicians, shows that sesame oil has been used in the treatment of several chronic disease processes, including hepatitis, diabetes and migraines. In another study, sesame seed oil has inhibited the growth of malignant melanoma (a skin cancer)
Let’s start eating healthy and start cooking!
2 medium zucchinis 1/4 inch sliced lengthwise
1 tablespoon dark Sesame Oil
1 teaspoon lightly toasted sesame seeds
salt to taste
Preheat grill. Brush zucchinis with sesame oil.
Grill zucchinis for about 5 minutes.
Remove from grill when done season with salt and sprinkle with sesame seeds.
Optional – drizzle with lemon juice.
Buying Zucchinis – Zucchinis can be available all around the year, but they are at their best during late spring and summer seasons.
In the stores, choose small to medium-sized zucchini featuring shiny, bright green skin, firm and heavy in hand. The best size for zucchini is 6 to 8 inches length and 2 inches or less in diameter. Avoid large or overly matured zucchinis and ones with soft wrinkled ends. It means they are old and moistureless. Make sure you buy organic zucchinis. Store them wrapped is plastic and placed in the vegetable compartment of the refrigerator.
Season zucchini with salt after cooking. Seasoning if before cooking draws out all the moisture from the vegetable.
When toasting sesame seeds, watch it. Use low heat. Sesame seeds burn quick.
PROSTAGLANDIN LEUKATRINES and ESSENTIAL FATTY ACIDS 46: 145-150, 1992.