Healthy Foods & Recipes: Zucchini

4 Healthy Reasons to Eat Zucchini

1. Rich in Antioxidants & Nutrients – Zucchini is packed with vitamin C, beta-carotene, and lutein, which help boost immunity, support eye health, and reduce inflammation.
2. Supports Digestion – High in water content and fiber, zucchini helps with digestion, prevents constipation, and promotes a healthy gut.
3. Low in Calories, High in Hydration – With over 90% water content and very few calories, zucchini is a great addition to weight-friendly and hydrating meals.
4. Heart-Healthy Benefits – The fiber, potassium, and antioxidants in zucchini support cardiovascular health by regulating blood pressure and reducing cholesterol.

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Spicy Tex-Mex Zucchini & Black Bean Skillet

This Tex-Mex zucchini skillet is bold, spicy, and loaded with plant-based protein—perfect for a healthy, flavorful meal!

Ingredients:

• 2 medium zucchinis, diced
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (fresh or frozen)
• 1 small onion, chopped
• 1 bell pepper (red or yellow), diced
• 2 cloves garlic, minced
• 1 jalapeño, diced (adjust for spice level)
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 1 teaspoon chili powder
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• ½ teaspoon oregano
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper
• Juice of 1 lime
• ¼ cup fresh cilantro, chopped
• 1 tablespoon olive oil

Optional Toppings:

• Sliced avocado
• Crumbled queso fresco or dairy-free cheese
• Greek yogurt or dairy-free sour cream
• Extra cilantro and lime wedges

Instructions:

1. Sauté Aromatics – Heat olive oil in a large skillet over medium heat. Add onion, bell pepper, and jalapeño. Sauté for 3-4 minutes until softened.
2. Add Garlic & Spices – Stir in the garlic, chili powder, cumin, smoked paprika, oregano, salt, and black pepper. Cook for 1 minute until fragrant.
3. Cook the Zucchini – Add the diced zucchini and cook for another 5 minutes, stirring occasionally, until slightly tender.
4. Add Beans & Tomatoes – Stir in black beans, corn, and fire-roasted tomatoes. Simmer for about 10 minutes, allowing the flavors to meld.
5. Finish with Lime & Cilantro – Remove from heat and stir in fresh lime juice and chopped cilantro.
6. Serve & Enjoy – Spoon into bowls, top with avocado, cheese, or your favorite toppings, and enjoy warm!

💡 Serving Suggestions: Serve as a main dish, in tacos, over brown rice, or alongside warm corn tortillas.

Source: ChatGPT