By Anne Palumbo
This summer, this hotter-than-ever summer, I’ve decided to bump up my water consumption by eating it.
That’s right, I’m going to eat more water.
Since your body can get about 20% of its water from food, it seems doable, especially now when markets are bursting with all kinds of water-loaded fruits and vegetables.
I’m on this mission because the extreme heat has me worried about dehydration, a dangerous condition that can lead to all kinds of health problems. Multiple studies show, for example, a direct correlation between rising temperatures and an increased risk of heat stroke, kidney stones and even chronic kidney disease.
Also worrisome: Dehydration can negatively impact heart health by causing the heart to work harder, potentially leading to irregular heartbeats, palpitations and increased blood pressure.
Zucchini, in season now, is loaded with water: 95%! In addition to curbing dehydration, this valuable nutrient also promotes good digestion, helps maintain healthy blood pressure levels and eliminates waste through urine, sweat and bowel movements.
Even more benefits to gush about: Water cushions and protects vital organs and tissues (including the brain and spinal cord) and keeps joints lubricated. Zumba, here I come!
And while zucchini is not bursting with fiber, it does have enough to provide ample benefits. For starters, it contains both soluble and insoluble fiber. Soluble fiber helps lower cholesterol and blood sugar, while insoluble fiber adds bulk to stools and prevents constipation. An average zucchini provides about 2 grams of fiber.
Lastly, zucchini is an eyesight superhero. And that’s because it boasts a unique mix of nutrients and antioxidants that may improve your vision and reduce your risk of age-related diseases: vitamin C, beta-carotene (precursor to vitamin A), and two antioxidants (lutein and zeaxanthin) linked with better vision.
Helpful Tips
Select firm, bright green zucchini that are small- to medium-sized (better flavor). Store unwashed in the refrigerator’s crisper drawer until ready to use, ideally in a paper bag or loosely closed plastic bag. Leave the rind on whenever possible as it’s full of nutrients!
Zucchini Salad with Lemon Vinaigrette
Serves 4
Salad:
2 medium zucchini, thinly sliced
1 cup cherry tomatoes, halved
¼ cup (or more) toasted nuts of choice
¼ cup (or more) shredded or crumbled cheese of choice, optional
10 basil leaves, rolled and sliced
Zest of 1 lemon
Lemon Vinaigrette:
¼ cup fresh lemon juice
1 garlic clove, minced
1 teaspoon Dijon mustard
½ teaspoon Kosher salt
¼ teaspoon coarse black pepper
¼ teaspoon honey, optional
1/3 cup olive oil
1. Make vinaigrette: Combine ingredients in a small jar and shake; set aside.
2. Assemble salad: Slice the zucchini crosswise into thin rounds and place in a large bowl. Toss with drizzles of the dressing, then transfer zucchini to a platter.
3. Top with halved tomatoes, nuts, and cheese, if using. Drizzle with more dressing and finish with fresh basil and lemon zest.
Recommended: Cut rounds in half if sliced too thick to facilitate eating.
Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.