Zucchini flowers: properties and how to prepare them

We are going to show you how to prepare the zucchini flowers to get the most out of them. In addition, we tell you about the benefits of including these foods in the guideline on a regular basis.

Last update: 24 September, 2022

Zucchini flowers are a type of vegetable that can be consumed on a regular basis and that provide various health benefits. These flowers have high-quality antioxidants inside that manage to improve the functioning of the internal physiology. In addition, they can be prepared in a simple way, being quite versatile. They will be able to satisfy all family members.

Before starting, we must comment that the regular intake of vegetables is considered essential to avoid the development of complex pathologies over the years. Next, we will tell you about the properties of these flowers and teach you how to prepare them. Keep reading!

Zucchini flower properties

Flowers are part of gastronomy gourmet and, in addition, they provide interesting health benefits.

Zucchini flowers are a good source of vitamins and phytochemicals. Above all, its contribution of vitamin C should be highlighted. This element has proven to be essential for keeping the immune system in good working order. It stimulates both the innate and the adaptive part of human defenses. Thus, the risk of contracting infections is reduced.

The presence of fiber inside is not negligible either, a substance that helps improve the health of the digestive tract, According to research published in the journal Nature Reviews. Not only will it reduce constipation, but it will also stimulate the growth of the bacteria that make up the microbiota. This is key to preventing states of dysbiosis that cause inflammatory-type problems.

On the other hand, this food provides few calories. In this way, courgette flowers can be included without any problem in the context of a low-energy diet with the aim of promoting weight loss. They also have enough vitamin A, which in addition to generating an antioxidant effect will help prevent visual problems. This is indicated by a study published in Sub-Cellular Biochemistry.

Zucchini flowers stuffed with cottage cheese


The ingredients you will need to prepare this recipe are the following:

  • 8 mini courgettes with their flower
  • 200 grams of cottage cheese
  • 20 grams of raw almond
  • 20 grams of grana padano cheese
  • Salt
  • extra virgin olive oil
  • 8 leaves of chives
  • 1 tablespoon black sesame seeds
  • Salt Maldon
  • 1 tablespoon ground ñora
  • 16 garlic flowers
  • ground basil

Step by Step

  1. First of all, you must carefully open the zucchini flowers to be able to stuff them later.
  2. Then, place the cottage cheese together with the salt and raw almonds in a bowl.
  3. Once you have mixed it, include the grated grana padano.
  4. Season everything with a little pepper and extra virgin olive oil.
  5. With this mixture you will have to fill the flowers, separating the petals first and rolling them later.
  6. Now, heat a pot of water and place a basket on top to steam.
  7. The flowers are introduced here without touching the water.
  8. Season with a little more oil and leave for 10 minutes.
  9. Later, you can consume by adding the garlic flowers, basil, Maldon salt, sesame and ñora.

Zucchini flowers stuffed with egg


For this other alternative, you will need the following products:

  • 10 zucchini flowers
  • 2 large tomatoes
  • 1 regular zucchini
  • 2 tablespoons of breadcrumbs
  • 1 large onion
  • 1 whole egg
  • 250 grams of heavy cream
  • fresh chives
  • extra virgin olive oil
  • Salt and pepper
  • Coriander in crushed grain
  • 1 pinch of lemon juice

Step by Step

  1. You should sauté the onion with the tomatoes and the zucchini. All these vegetables must be cut into small pieces.
  2. Then add the coriander, salt, pepper, egg and bread.
  3. Cook everything for 15 minutes over low heat and let cool afterwards.
  4. Then, fill the flowers with the help of a pastry bag.
  5. Close the flower and place in a tray to steam with chives.
  6. You will need to cook the result for 10 minutes.
  7. To finish, add a bit of heavy cream on top, with a dash of lemon juice and more chives.

Zucchini flowers, a beneficial food for health

As you can see, Zucchini flowers are a beneficial food for health that can be included as part of a varied and balanced diet. They have enough quality nutrients inside and phytochemicals, elements that help keep oxidation and inflammation under control.

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