Zucchini or Courgette if you are European, are a member of the squash family are so versatile , easy to digest, they are available all year round .
Health Values
Zucchini’s are low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Protein, Vitamin A, Thiamin, Niacin, Phosphorus and Copper, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Riboflavin, Vitamin B6, Folate, Magnesium, Potassium and Manganese. the ideal food for the weight conscious .
Versatile
Zucchini can be steamed, well seasoned , drizzled with a touch of good quality olive oil and served, they can be eaten raw, baked, fried , griddled.
They pair up well with mushrooms, tomatoes, leeks and onions,
they are wonderful in quiches, pashdididas. cooked on the griddle, added to soup , as a base of ratatouille. they can be stuffed, sauteed, baked stir fried to name a few ways of cooking them. added to kugels, latkes, and chocolate cake for moisture
In fact if you Google zucchini recipes you can come up with well over 300 pages of recipes.
Below are five of my quick and easy zucchini favorites !
Zucchini Dill Soup
Serves 4- 6 can be served hot or ice cold almost fat free very simple to prepare a very delicate flavor but a firm favorite.
6-8 zucchinis, peeled and chopped into chunks
2 medium potatoes chopped into medium chunks
1 large onion chopped
4 cloves garlic
1 cup chopped fresh dill
½ teaspoon fresh ground black pepper
½ teaspoon sea salt
2 cups soya or rice milk.
1/2 teaspoon nutritional yeast
Method
Put the zucchini, onion, garlic, potato, nutritional yeast, and dill in a pot and just cover with water, add the salt and pepper, bring to the boil then simmer with a lid on the pot for 20- 25 minutes.
Blend set aside to cool and then add the soya or rice milk .
This soup is best prepared 24 hours earlier then chilled; when you reheat do over a low heat to avoid curdling. In the summer it's great served chilled.
Roasted Zucchini Dip serve 4-6
There are a multitude of zucchini dip recipes out there in cyber land some are “so so “some are really bland. some incorporate cheese, or cream , I wanted a zucchini dip that tastes good and had the texture of store bought zucchini dip but without all the JUNK.
The secret is roasting the zucchini, using good fresh organic ingredients , and not being scared to season the zucchini & the dip.
Ingredients
4 organic zucchini’s washed peeled and cut cut into 8”s
1 whole garlic washed 6 left whole
2 large onions peeled washed cut into 8’s
1 tablespoon extra virgin olive
1/2 teaspoon fresh ground black pepper .
1/2 teaspoon fine organic sea salt
1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper ( optional)
1 teaspoon fresh lemon juice
1/4 cup chopped fresh parsley
2 peeled hard boiled eggs
3 sliced large flat mushrooms ( optional ) for a woody flavour
Binders
You can chose one of the following
1/4 cup chopped & ground cashew nuts , mixed nuts or ground almonds.
1/4 cup homemade organic bread crumbs made from good quality whole wheat or spelt bread
Preheat the oven to 170c
Place the zucchini, the onion and the whole garlic mushrooms in an ovenproof dish sprinkle liberally with sea salt and black pepper and 1/2 the olive oil
Place uncovered in the oven and bake for 20 30 -minutes, set aside and let cool a little,
Place the zucchini the onions ,egg, the binder of your choice ( I prefer the nut binder ) the thyme, parsley, the remaining, olive, oil salt cayenne pepper and lemon juice into the food processor
Remove the soft roasted garlic from the skin by pressing down on the skin and taking it out with a teaspoon add to the food processor
Process everything together you might need to add a tea spoon of water if the zucchini s are not so juicy
season to taste , chill, serve with vegetable crudites, or warm flat bread , along with other salads and dips as a starter.
Raw Zucchini & Carrot Ribbon Salad
I invented this salad one Pesach and it has evolved, it is a really light refreshing summer salad ideal to serve with salmon or chicken breasts cooked on a grill,
For the dressing you need
the juice of half a lemon
1 tablespoon extra virgin olive oil
1 teaspoon organic runny honey
1/2 teaspoon black pepper
1/2 teaspoon sea salt
1/2 teaspoon Dijon mustard
For the salad
4 firm medium organic young zucchinis
3 medium carrots
1 cup fresh chopped chives
Put all the dressing ingredients into a screw top jar and shake well
Wash the vegetables under cold water, peel them then using a potato peeler shave ribbons of the Zucchini & carrots into a large bowl, ensuring the ribbons are all uniform size.
add the chopped chives
add the dressing mix well
chill preferably for at least 4 hours & serve
Variation if the zucchinis are not so young ribbon the vegetables as above and steam for 3-4 minutes then toss in the dressing chill and serve.
Crust less Zucchini red onion & fresh herb Mini Quiches ( dairy free)
A crust less quiche is like a baked omelette, but its really a good lunch box filler for dieters and people who are on a high protein , gluten free diet., they become a delightful and unusual way to get children who don't like vegetables to try them.
This makes 12- 14 mini quiches
7 large organic eggs
2 large zucchini washed and grated
2 red onions washed peeled and grated
1 cup of chopped fresh parsley
1/2 cup of fresh chopped coriander
1/2 teaspoon freshly ground black pepper
1/2 teaspoon organic sea salt
1 carrot finely grated
1/2 cup frozen peas or sweetcorn ( optional )
3/4 cup organic rice, soya, oat , or coconut milk.
light cooking spray
Preheat your oven to a moderate heat 350-375 fahrenheit 180-190 centigrade Gas mark 5
Spray the muffin tins, and set aside. or use foil muffin cup liners inside the tins.
and place them in a large bowl whisk them well.
Add the soya milk, the grated vegetables & herbs, salt and pepper mix well.so all the vegetables are evenly shared .
Place the mixture in the muffin tins and put into the preheated oven and cook for 20-25 minutes depending on the size of the mini quiches.
Allow to cool before adding to luch box , you can store them in the fridge bring to room temperature before eating.
Oriental Zucchini & Tofu Stir Fry
A great high protein low fat family meal that you can serve with brown rice or brown rice noodles.
Serves 6.
1 block organic tofu drained and cut into cubes
1 inch fresh ginger peeled and grated
2 cups of beansprouts
4 green ( salad or spring onions) chopped
3 organic zucchini washed and sliced lengthwise.
1 red bell pepper washed and sliced
1 carrot washed peeled and sliced length ways( julienned)
1/2 small chili pepper de seeded and finely chopped
1/2 cup fresh coriander washed and chopped
1/2 teaspoon dried coriander
1/2 teaspoon spoon dried cumin
1 tablespoon Chinese rice wine or dry sherry or very dry white wine ( optional)
1 tablespoon gluten free organic soy sauce
1 teaspoon date honey (optional )
black pepper to taste.
2 teaspoons coconut oil
Place the tofu into a bowl, add the cumin & dry coriander half the ginger, the rice wine , date honey and half the soy sauce mix well and allow to marinate at least 30 minutes. (overnight in the fridge is even better)
Heat a wok on the stove top and add the coconut oil bring to a medium high heat
Add the carrots, zucchini , remaining ginger . chili pepper, and bell pepper and stir as you fry till the vegetables are al dente about 3-4 minutes
Then add the Tofu, with all the marinade , the green onions and the bean sprouts
cook a further 8 minutes.
Add the remaining soy sauce, while you cook. season to taste .
Serve piping hot on brown rice or on brown rice noodles.
Kermit tells us its not easy being green, however I feel Zucchini are one of the easiest and most versatile green ( or yellow ) vegetables out there..
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