Zucchini flowers: benefits and recipes

Zucchini flowers: benefits and recipes

Zucchini flowers they are among the best known edible flowers, but not everyone knows the substances they contain: let's discover together their properties and some recipes to enjoy them at their best.


Composition of courgette flowers

Raw courgette flowers are rich in nutrients and in particular in Vitamins such as A, B1, B2, B3, B9 and C. They also contain mineral salts important for our body such as iron, calcium, phosphorus, magnesium and potassium.

The presence of water it is 90% and the consumption is always recommended raw to take advantage of all the beneficial substances they contain, even if many recipes see a light cooking to enhance the flavor.

In general, their composition still allows you to recommend the courgette flowers to each person and in particular to the children and those suffering from osteoporosis problems or mineral and vitamin deficiencies.


Properties of courgette flowers

In general the courgette flowers are a refreshing food, highly digestible and "dietetic" as long as they are cooked without the use of animal or hydrogenated fats.  

Their particular benefit is given by the ability to selfthymolate and promote the formation of repairing enzymesi which serve in the self-healing processes of the body and which create a true one antitumor power towards cells.

Furthermore, support the immune system favoring the development of white blood cells that fight against external attacks and respond to various infections. 

Zucchini flowers are also indicated in cases of eye problems such as cataract and retinopathy given by diabetes and have a digestive action with reduction of bad cholesterol.

The good presence of vitamin A makes zucchini flowers useful for sight, bone and tooth growth, for the immune system and for the skin.

In particular, the synergy of vitamins A, B and C helps when the dermis of the skin is weakened and needs protection and regeneration such as in cases of dermatitis, redness or other skin problems.

The courgette flowers are also excellent antioxidants which prevent cellular aging with a particularly effective anti-aging effect.

Finally, its complex of substances makes the courgette flowers gods good diuretics


Choose the courgette flowers and prepare them

Zucchini flowers should be consumed as fresh as possible so if we have a vegetable garden and we can harvest them immediately before their preparation in the kitchen, we will be able to keep all their properties and their benefits.

In case instead of having to buy them in the store we will have to look the pollen of the flower: if it is a beautiful intense yellow it has been collected for a few hours, perhaps early in the morning of the same day; if it begins to take a brown or even black color it means that they start to be “old” and no longer suitable for use in the kitchen. 

Once we have the flowers we will have to gently clean and wash them. Cleaning takes place by cutting the flower and eliminating the pistil and the stem. They will then be washed, taking care not to damage the petals with a jet of water that is too strong.

Finally, they must be dried with a cotton cloth so as not to let water remain which could lead to rapidly degrading them or to the formation of mold and rot.

From this moment they are ready for raw consumption in mixed salads or for the preparation of other cold or hot recipes. Let's see some quick recipes.


Zucchini flowers and summer recipes of the Mediterranean diet


Recipes with courgette flowers

The simplest and most classic recipe are the prepared fried pumpkin flowers.


Fried courgette flowers

> 250 grams of courgette flowers
> 70 ml of very cold sparkling water
> 250 grams of wheat flour
> a drizzle of oil, salt and spices

Preparation: take the courgette flowers and clean them well as explained above and also dry them well on an absorbent paper because the water would cause problems during frying.

Prepare a fairly liquid batter made up of very cold sparkling water and wheat flour, oil, salt and spices to taste. The flour could also be semi-whole or 50% wheat flour and 50% chickpeas or other legumes or cereals to create tasty alternatives.

At this point, heat the frying oil which will be brought to a high temperature and when it is ready we will dip the flowers in the batter and put them in the boiling oil.

After a few minutes they will turn golden and we can serve them hot once drained and dried from excess oil. The addition of sesame seeds is also excellent, which makes the batter and the flowers more crunchy.


The pancakes with courgette flowers

Another recipe are the pancakes with courgette flowers that we could prepare by creating a dough denser than batter but with the same ingredientsi, water and flour, perhaps adding in addition to the oil and salt also other very finely chopped vegetables or other seeds and mixed flours to give new flavors to the pancakes. They will then be baked in the oven or fried in a pan resulting more full-bodied and soft if we add a pinch of yeast to the dough.


Vegetable sauce with courgette flowers

Another great pairing is achieved by jumping courgette flowers in a sauce of leeks or onions with the addition of a pinch of turmeric.

We then add salt and other spices to taste, serving this vegetable sauce on a dry pasta or rice noodle with the addition of soy sauce for a more exotic dish and a more ethnic taste.


Learn more about how to cook with flowers


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