Zucchini are more than 95% water, and so offer only a modest amount of nutrients. The high water content, however, means that they are very low in calories (about 19 per cup of raw sliced squash). In addition, they are inexpensive and can be eaten raw or cooked.
SELECTION
The familiar green zucchini resembles a lightly ridged cucumber; its skin is medium to deep green, with paler flecks or stripes. Another variety known as Italian squash, or cocozelle, is shorter and blunter, with striped skin. Choose zucchini that are also firm and fairly heavy for their size; otherwise, they may be dry and cottony within. Earth Exotics™ baby zucchini, just 1" to 2" long; are particularly tender and sweet. The skin of zucchini is thin and fragile--delicate enough to puncture with a fingernail. Unfortunately, some shoppers do just this--they prick the skin to test for tenderness, leaving the squash susceptible to decay. Look for zucchini with sound, glossy exteriors; avoid those with skins showing nicks, pits, bruises, or soft spots. The zucchini should be plump (not shriveled); the stem ends fresh and green. Color should be uniform and bright.
STORAGE
Place zucchini in perforated plastic bags and store in the refrigerator crisper. It should keep for up to a week.
HANDLING & PREPARATION
Zucchini can be prepared in various ways when used as a side dish or added to other recipes. For example, cut the squash into julienne strips, or halve it lengthwise, cut into half-round slices. Because zucchini is mostly water, it will exude a lot of liquid during cooking. If you want to prevent a cooked dish containing the vegetable from becoming "waterlogged," salt the squash before heating it: Cut the zucchini into thin slices or dice (depending on the recipe) and sprinkle the cut surfaces with salt; 1/2 teaspoon is sufficient for a pound of zucchini. Place the salted squash in a colander and let stand for about half an hour. Then rinse the zucchini and pat dry with paper towels.
