Happy summer!

Don't you just love summer? The heat of the sun during the days, followed by a balmy cool in the evenings... the long days full of sunshine... and of course, the plentiful produce that Mother Nature provides us with! Freshly, home-grow fruits, veggies, fungi, herbs, tea leaves... this time of year is definitely my favourite.

The end of July might be my sweet spot though. That's the time when things like a lot of the wild greens I love are growing full-tilt and the veggies are coming in hard and fast. It's also the time when there are both zucchini blossoms as well as zucchini fruits on the vines. Zucchinis is one heck of a summer veggie! Also known as courgette, it is a summer squash in the Cucurbitaceae plant family (along with melons, spaghetti squash, and cucumbers).

Zucchini has been used in folk medicine to treat colds, aches, and various health conditions. However, not all of its uses are backed by science.

But still, zucchini is rich in several vitamins, minerals, and other beneficial plant compounds. In particular, its ample vitamin A content may support your vision and immune system. Zucchini is also rich in antioxidants like carotenoids (such as lutein, zeaxanthin, and beta-carotene!). These may benefit your eyes, skin, and heart, as well as offer some protection against certain types of cancer, such as prostate cancer.

Like apples, zucchini contains both soluble and insoluble fiber, making them a great ally for your digestion (it is also loaded with water, so it is very hydrating and also helps soften stools).

The reason why I am particularly interested in zucchini this year though is because zucchini may also contribute to heart health. Cardiovascular health is something that I have been thinking about a lot these days, as my man and I are both getting older (I am turning 40 in a few months!), and heart health seems to be something that I want to have as under control as I can as we approach the second half of our lives.

Zucchini is great for heart health largely because of its high fiber content. Observational studies show that people who eat more fiber have a lower risk of heart disease (Clin Nutr. 2015 Aug;34(4):603-11. doi: 10.1016/j.clnu.2014.05.009.Epub 2014 May 28.). Pectin, one type of soluble fiber found in zucchini, appears particularly effective at reducing total and “bad” LDL cholesterol levels (Eur J Clin Nutr. 2012 May;66(5):591-9. doi: 10.1038/ejcn.2011.208.Epub 2011 Dec 21.). In a review of 67 studies, consuming as little as 2–10 grams of soluble fiber per day for around 1 to 2 months reduced, on average, total cholesterol by 1.7 mg/dl and “bad” LDL cholesterol by 2.2 mg/dl (Am J Clin Nutr. 1999 Jan;69(1):30-42. doi: 10.1093/ajcn/69.1.30.).

Zucchini is also rich in potassium, which may help reduce high blood pressure by dilating your blood vessels. Healthier blood pressure is linked to a lower risk of heart disease and stroke. Moreover, diets rich in carotenoids (like those found in zucchini) appear particularly protective against heart disease (Mediators Inflamm. 2013; 2013: 782137. Published online 2013 Dec 31. doi: 10.1155/2013/782137).

So how best to enjoy this delicious food? The possibilities are endless! But this week, I am focusing on those bright yellow blossoms, the part of the zucchini plant that the fruit actually grows out of. Stuffed with cheese and aromatics before being breaded and fried, these are truly one of hallmarks of summer for me. I have been making these for about 20 years now, and the recipe honestly never gets old.

Pair these as an appetizer with a huge green salad and a light pasta-themed dish perhaps. Add in a cold glass of zinfandel and you have everything you need for a great summer evening.

Stuffed with fresh chèvre and ricotta, toasted pine nuts, lemon zest and basil. Roasted and drizzled with wild lavender honey

Summer's Best Stuffed Zucchini Blossoms:

• 12 zucchini blossoms, leaves stuff attached, washed thoroughly

• 1 cup ricotta cheese

• 2 slices prosciutto cotto (cooked ham, about 60 grams)

• 2 tablespoons Pecorino Romano Cheese, grated

• Handful fresh basil leaves, chopped

• 2 large eggs

• ½ teaspoon salt

• Dash of black pepper

For dredging:

• ½ cup dry unseasoned breadcrumbs

• Pinch each salt And pepper

• 3 tablespoons extrra-virgin olive oil (for greasing the pan and drizzling on top)

1. Trim the thin green leaves at the base of the blossom and pull out the yellow pistil at the center of the blossom. At this point, it's almost inevitable that you will create a vertical rip in the blossom in the process of removing the pistil. Rinse and place on paper towels to dry

2. Preheat oven at 400 F. Prepare a large rectangular baking dish by generously greasing it with olive oil

3. In a bowl, combine ricotta, thinly sliced prosciutto cotto (cooked ham), grated Pecorino Romano cheese, an egg, freshly chopped basil, and salt and pepper (I have placed my filling in a freezer bag with the tip cut off to pipe the filling into the blossoms. Alternately, use a spoon or even your fingers to place some filling in each blossom)

4. Pipe about 1 tablespoon of filling in the bottom half of the blossom. Twirl the top of the blossoms to seal them. Repeat with the remaining blossoms

5. Prepare 2 bowls, one with a beaten egg and the second with dried unseasoned breadcrumbs. Add a pinch of salt and pepper to each bowl. Carefully dredge each filled blossom first in the egg wash, allowing excess egg to drip off. Then roll in the breadcrumbs

6. Placed on the prepared baking dish. Drizzle the top of the blossoms lightly with olive oil

7. Bake for 20 minutes until golden and crisp. Serve hot

NOTES:

Ideally, prepare the zucchini blossoms the day they are baked as they tend to wilt and shrivel quickly.

Try varying your filling ingredients according to your taste - added cubed mozzarella or eliminate the prosciutto cotto for a vegetarian version.

Leftovers can be reheated in the oven.

Crispy, crunchy, but with a creamy smooth centre... these stuffed zucchini blossoms are a summer hit!