Recipe of the Week: Zucchini has arrived

The local zucchini season has begun and will continue until frost. Before you groan or make jokes about neighbors dropping off their zucchini in the dead of night to get rid of them, consider this: zucchini contain so much nutrition that they are considered a superfood.

The often-maligned vegetable is rich in the antioxidants lutein and zeaxanthin as well as vitamin K and magnesium. All of these can help strengthen bones. In addition, studies indicate that zucchini extracts may help kill or limit the growth of some cancer cells.

It is true that zucchini plants that get plenty of sunshine and adequate water are quite prolific; a single plant can produce between three and 10 pounds of produce. That’s a good thing. Zucchini are quite versatile and can be eaten raw in salads, cooked as side dishes or in soups or sauces, stuffed and baked, or used in cookies, sweet breads, cakes and quiches.

A summer member of the squash family, the name sounds like it has origins in Italy, but zucchini actually are native to the Americas. The word squash comes from the Narragansett nation, which called it askutasquash, meaning raw or uncooked.

Zucchini was first known to be cultivated in Mexico about 10,000 years ago. It got its current name when it was taken to Italy after being discovered by the Spanish and brought to Europe.

When I make zucchini as a side dish I like to use the smaller ones, which are sweeter and more tender. If you have larger zucchini, consider scooping out the seeds, then salt and drain the pieces after they have sat for about 15 to 20 minutes to remove any bitterness. No need to peel your zucchini unless they are very large, when the skin may be tough; otherwise just wash and cut off the ends.

If you have too much zucchini, even after you give some away, you can freeze it. Wash it, grate it and freeze in freezer bags in two-cup increments.

Zucchini bread is among the most popular ways to enjoy zucchini, but you might want to try this soup recipe from thecozycook.com:

Zucchini Soup

2 tablespoons butter

1 yellow onion, diced

2 cloves garlic, minced

¼ teaspoon each: dried rosemary, thyme, celery salt, pepper, salt

1 pinch cayenne, optional

5 cups zucchini cut into chunks

3 cups chicken broth

1 tablespoon soy sauce (or Worcestershire sauce) 2 russet potatoes equal to 1 pound

½ cup half and half or heavy cream 1 cup cheddar cheese, shredded

1. Melt butter in a soup pot over medium heat. Add the onions and cook until softened, about 5 minutes. Add garlic, zucchini and seasonings. Cook for 5 minutes, stirring occasionally.

2. Peel and rinse the potatoes. Cut them into small pieces of equal size so that they cook evenly and quickly.

3. Add the potatoes, chicken broth and soy sauce. Bring to a boil, then reduce heat to a simmer. Skim up any brown foam from the top if needed.

4. Simmer, partially covered, until the vegetables are very fork tender. About 20 minutes. Remove from heat. Use an immersion blender or transfer to a blender in batches and blend until smooth.

Optional: 1. Transfer back to the heat on low. Stir in the half and half. 2. Slowly sprinkle in the cheese and stir to combine. Remove from heat and serve.

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