The document provides guidelines for selecting, storing, and using zucchini, particularly as a substitute for noodles in pasta dishes. It includes a recipe for zucchini muffins, detailing preparation steps and nutritional information for the muffins. The document emphasizes the benefits of zucchini and provides sources for further information, including funding acknowledgments and contact details for local assistance programs.

1. Try substituting zucchini for noodles in pasta
dishes!
May - October
Look for small to medium zucchini. Choose
zucchini that are firm & free of scrapes or cuts.
ZUCCHINI
Store unwashed, uncut zucchini in a loosely
closed plastic bag up to 1 week. Freeze in an
airtight container up to 3 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips
Try substituting zucchini for noodles in pasta
dishes!
May - October
Look for small to medium zucchini. Choose
zucchini that are firm & free of scrapes or cuts.
ZUCCHINI
Store unwashed, uncut zucchini in a loosely
closed plastic bag up to 1 week. Freeze in an
airtight container up to 3 months.
www.onieproject.org
This material was funded by USDA’s Supplemental Nutrition Assistance Program [SNAP]. To find out more, call your local
Department of Human Services (DHS) Office at 1.866.411.1877. This institution is an equal opportunity provider and employer.
In Season
How to Select
How to Store
Helpful Tips

2. Recipe: Zucchini Muffins
1. Preheat oven to 350°F.
2. In a large bowl, add all dry ingredients &
mix well.
3. In a seperate medium bowl, add
applesauce, oil, milk, banana, honey & mix
well.
4. Add applesauce mixture & zucchini to dry
ingredients & mix well.
5. Lightly coat muffin pan with cooking spray.
Fill cups half-full with muffin mix. Bake 15-
20 minutes, or until tops are browned. To
check, insert a knife in the middle. If ready,
it will come out clean.
6. Let muffins cool to firm, or enjoy tender & warm.
• 2 cups whole-wheat
flour
• 2 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/8 tsp salt
• 1/2 cup no-sugar-added
applesauce
• 1/4 cup olive oil
• 1/4 cup non-fat milk
• 1 medium banana. mashed
• 1/4 cup honey
• 1 medium zucchini, grated
• Non-stick cooking spray
Ingredients:
Preparation:
12Servings:
Est. Time: 30 min
Nutrition Facts
Serving size: 1 muffin (85g)
Servings Per Recipe 12
Amount Per Serving
Calories 149
Total Fat 5g
Saturated Fat 1g
Trans Fats 0g
Cholesterol 0mg
Sodium 216mg
Total Carbohydrate 25g
Dietary Fiber 3g
Sugars 9g
Protein 3g
Vitamin A 2% Vitamin C 10%
Calcium 8% Iron 6%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 45
8%
4%
0%
8%
8%
15%
Recipe: Zucchini Muffins
1. Preheat oven to 350°F.
2. In a large bowl, add all dry ingredients &
mix well.
3. In a seperate medium bowl, add
applesauce, oil, milk, banana, honey & mix
well.
4. Add applesauce mixture & zucchini to dry
ingredients & mix well.
5. Lightly coat muffin pan with cooking spray.
Fill cups half-full with muffin mix. Bake 15-
20 minutes, or until tops are browned. To
check, insert a knife in the middle. If ready,
it will come out clean.
6. Let muffins cool to firm, or enjoy tender & warm.
• 2 cups whole-wheat
flour
• 2 tsp baking powder
• 1 tsp baking soda
• 1 tsp cinnamon
• 1/8 tsp salt
• 1/2 cup no-sugar-added
applesauce
• 1/4 cup olive oil
• 1/4 cup non-fat milk
• 1 medium banana. mashed
• 1/4 cup honey
• 1 medium zucchini, grated
• Non-stick cooking spray
Ingredients:
Preparation:
12Servings:
Est. Time: 30 min
Nutrition Facts
Serving size: 1 muffin (85g)
Servings Per Recipe 12
Amount Per Serving
Calories 149
Total Fat 5g
Saturated Fat 1g
Trans Fats 0g
Cholesterol 0mg
Sodium 216mg
Total Carbohydrate 25g
Dietary Fiber 3g
Sugars 9g
Protein 3g
Vitamin A 2% Vitamin C 10%
Calcium 8% Iron 6%
*Percent Daily Values is based on a 2,000
calorie diet. Your daily values may be higher
or lower depending on your calorie needs
Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2300mg 2300mg
Total Carbohydrate 300g 375g
Fiber 25g 30g
Calories per gram
Fat 9 • Carbohydrates 4 • Protein 4
% Daily Value
Calories from Fat 45
8%
4%
0%
8%
8%
15%