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Apulian Cooking
An ideal summer food for the table
Full of vitamins, digestible, diuretic, it fights cellulite, promotes relaxation and even sleep by Novella Pranzo
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Zucchini. Photo by Dario Ersetti

Poor Man’s style zucchini




- zucchini

- extra virgin olive oil

- vinegar (or lemon)

- mint

- garlic

- salt and pepper





Nutrition facts per 100 g (for fried zucchini):


- energy: 281 Kcal

- carbohydrates: 1.4 g

- sugar: 1.3 g

- fat: 30 g

- fiber: 1.2 g


Nutrition facts per 100 g (for marinated zucchini):


- energy: 146 Kcal

- carbohydrates: 1.4 g

- sugar: 1.3 g

- fat: 15 g

- fiber: 1.2 g


      It is summer and our sideboards are covered with colorful fruits and vegetables that are rich in nutritive properties.

      Zucchini is a vegetable with a thousand benefits, perfect to enjoy in this hot period.

      Composed primarily of water (94% of its weight), zucchini contain large amounts of vitamins A, C and E, potassium, carotenoids (lutein and zeaxanthin) and folic acid, substances which give them their extraordinary health properties. Also known as courgettes, zucchini have in fact diuretic, depurative, laxative, and anti-inflammatory properties, that improve issues related to the exchange of fluids such as blood pressure, fluid retention, kidney stones and cellulite, and they are also useful to combat urinary tract infections, kidney failure and bowel dysfunction such as constipation and diarrhea.

      They have great antioxidant properties and are particularly useful for the skin and eyes due to the presence of carotenoids. They are highly digestible and therefore suitable for feeding the elderly, children and those with digestive problems.

      Additional benefits of zucchini are their apparent ability to relax the mind: in fact they encourage sleep, relaxation, and can be a useful aide in cases of general malaise and fatigue.

      It is important to remember that zucchini should be eaten with their skins on, as it is the skin which contains most vitamins and minerals that can help the body. So it is imperative to leave it on and eat zucchini raw in summer salads, or perhaps, if you do cook them, remember not to overcook the zucchini so you won’t lose their nutritional properties and you can get the maximum benefit from this very versatile vegetable.

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