Q: Is fresh zucchini nutritious?

A: Although not considered a nutritional powerhouse, zucchini does offer some key nutrients. The peel is where many of the nutrients hide, so never peel any summer squash.

Nutrition facts (1 cup sliced, raw zucchini): 16 calories, 1 gram protein, 3 grams carbohydrates, 1 gram fiber, 17 milligrams calcium, 280 milligrams potassium, 384 IU Vitamin A.

Q: I have an abundance of zucchini in my garden. Do you have any healthy recipes using a lot of zucchini?

A: There are a lot of zucchini recipes out there, but most of them are loaded with fat and/or sugar. Here are a few healthy ones that you may want to try. (I’ve even included a zucchini bread recipe that is much lower in fat and calories and has more wholesome ingredients than traditional recipes.)

Lemon rosemary zucchini

1 tablespoon extra virgin olive oil

1 medium yellow bell pepper, diced

2 teaspoons finely minced fresh rosemary (or 1 teaspoon dried)

2 cups chopped zucchini (2 medium)

1-3 teaspoons freshly squeezed lemon juice, or to taste

Salt and freshly ground black pepper, to taste

In a medium nonstick skillet, heat olive oil over medium heat. Add yellow pepper and rosemary and saute 2 minutes. Add zucchini and salt and pepper, to taste. Continue to saute for another 4 to 5 minutes or until zucchini is just tender. Remove from heat and stir in lemon juice. Makes 4 servings

Zucchini bread

3 eggs

1 cup sugar

1 tablespoon vanilla

1/4 cup canola oil

1 teaspoon cinnamon

2 cups raw zucchini, grated (about 2 large zucchini)

1 teaspoon baking soda

1 tablespoon baking powder

2 cups whole-wheat flour

1 cup oatmeal

Beat eggs until foamy in mixing bowl; add sugar, vanilla, oil and cinnamon. Combine baking powder, soda and flour. Fold flour mixture, oatmeal and zucchini into egg mixture. Mix well. Turn into lightly greased or sprayed loaf pans (5- by 9-inches).

Bake at 350 degrees for 60-75 minutes or until done. Remove from pan and cool on rack before slicing.

(This dish can be sauteed on top of the stove or made in the oven.)

Stuffed zucchini

7- to 8-ounce package chicken flavored rice mix

4 medium zucchini (about 2 1/4 pounds)

1 small tomato, chopped

1/2 cup shredded Muenster cheese

Prepare rice according to directions. In large saucepan, heat 6 cups of water. Bring to a boil. Cut zucchini lengthwise; add to water and cook over medium heat until just tender-crisp. Drain under cold running water for a few seconds. Preheat oven to 375 degrees. Using tip of teaspoon, scoop out and discard seeds from zucchini, leaving shells about 1/4-inch to 1/2-inch thick. Arrange in a row in greased 13-by-9-inch baking dish. Pile rice into zucchini; top each with some tomato and cheese. Bake 10 minutes, or until cheese melts and rice is heated through. Makes 8 servings.

Quick zucchini delight

3 zucchini, sliced

1 onion chopped

1 clove garlic, minced

3 large tomatoes, chopped or 1 (14 1/2 ounce) can of tomatoes, peeled, diced

1/2 cup mozzarella, low-fat cheddar or feta cheese

To make on stove top: Spray skillet with cooking spray and saute onion and garlic until tender. Add zucchini and cook until tender. Add tomatoes and cook for 1-2 minutes or until heated through. To make in oven: Slice zucchini and onion and place in glass baking dish. Add can of tomatoes and salt and pepper to taste. Sprinkle cheese over top. Place lid on or cover dish. Bake until tender. (350 degrees for 20 minutes)

Zucchini potatoes twice baked

3 large baking potatoes (about 3/4 pound each)

3 cups shredded zucchini (about 2 medium)

1 medium onion, chopped

2 tablespoons butter, divided

1/2 cup light sour cream

3/4 teaspoon salt

1/8 to 1/4 teaspoon pepper

1/2 cup shredded light cheddar cheese

Scrub and pierce potatoes. Bake at 400 degrees for 50-75 minutes or until tender. Cool until easy to handle. Reduce heat to 350 degrees. In a large skillet, saute zucchini and onion in 1 tablespoon butter until tender. Drain and set aside. Scoop out the potato pulp, leaving a thin shell; place pulp in a bowl and mash. Add the sour cream, salt, pepper and remaining butter; mash. Stir in zucchini mixture. Spoon into potato shells. Sprinkle with cheese. Place on a baking sheet. Bake at 20-25 minutes or until heated through and cheese is melted. Makes 6 servings.

– Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.