Also known as Courgette in some parts of the world, Zucchini is a delicious and very versatile vegetable that is rich in many vitamins and minerals including Vitamin A, Magnesium, Vitamin K and Folate just to name a few. It also contains small amounts of Calcium, Iron, Zinc and some B Vitamins. Zucchinis can be eaten both cooked and raw but as with many vegetables, cooking can reduce the nutrient content slightly, especially Vitamins A and C. They’re high in water which aids in digestion and low in carbohydrates which can keep blood sugar levels stable.
RECIPES
Zoodle Salad:
1 cup quinoa
1 can black beans (salt reduced, rinsed)
1 zucchini, spiralled
100g edamame beans
1 handful kale
1 handful spinach
Pumpkin seeds & sesame seeds to garnish
Dressing:
1/4 cup tahini
2 tbsp tamari
1 tsp garlic powder
1 tsp onion powder
1 tbsp sriracha
Cook quinoa in 1 cup water on the stove until soft and water is fully absorbed.
Drain and rinse can of black beans
Using a spiraliser, shred zucchini into zoodles.
Using your hands, combine all ingredients in a bowl until well combined.
Combine all dressing ingredients in a small bowl until mixed.
Dress salad with a generous amount of the dressing right before serving.
Serve with pumpkin seeds and sesame seeds to garnish.
Zucchini Slice:
1 large zucchini, grated
1 cup chickpea flour
¼ cup nutritional yeast
1 cup plant based milk
½ tsp baking powder
1 tsp onion powder
1 tsp garlic powder
¼ tsp turmeric
1 tbsp mixed herbs
½ tsp black salt
Black pepper
Preheat oven to 180degC and line a square baking tray with baking paper or use a non-stick type.
In a large bowl combine the dry ingredients (flour, nutritional yeast, spices).
Add the milk and whisk together until a thick batter forms. Add a splash of water if needed.
Add the grated zucchini and mix well to combine through the batter mixture.
Pour the batter into the baking tray and bake for 20-25mins or until lightly golden on top and a knife comes out clean.
Allow to cool slightly before removing from baking tray. Serve warm or cold.
Feel free to add any other vegetables into this mix to make it a vegetable packed frittata!
Zucchini Oats (Zoats!)
½ medium zucchini, grated & chopped fine
½ cup quick oats
1 tbsp chia seeds
1 scoop protein powder (optional)
~ 1 cup water or plant milk
Your choice of toppings!
Grated the raw zucchini and chop with a large knife into small pieces. Add to a bowl and microwave for 1min.
Remove the bowl from the microwave and add the oats, chia seeds, protein powder (if using) & liquid. Stir well to combine.
Microwave again for 2 mins.
Remove from the microwave, stir well and top with your favourite toppings such as berries, pumpkin seeds or peanut butter!
Zucchini & Tofu Rolls:
2 large zucchinis
200ml marinara sauce
350gm firm tofu
Juice of 1 lemon
4 tbsp nutritional yeast
1 tsp garlic powder
1 tsp onion powder
1 tbsp mixed herbs
Preheat oven to 200degC.
Remove tofu from packet and press between 2 pieces of paper towel or a clean cloth for 5-10mins to remove excess moisture.
Once pressed, add tofu to a food processor with the nutritional yeast, lemon juice, garlic, onion and mixed herbs.
Pulse until well combined and resembles a ricotta texture.
Wash zucchini and slice length way into long strips using a peeler.
Pour a thin layer of marinara sauce onto the bottom of a medium baking dish.
Lay 2-3 strips of zucchini together and spread 1 spoonful of tofu mixture along the length of the zucchini.
Gently roll the zucchini up and place laying in the baking dish. Repeat with the remaining zucchini and filling (roughly 12 rolls).
Pour over the remaining sauce. If you have any remaining tofu filling, dollop that onto the zucchini rolls.
Sprinkle with nutritional yeast (optional).
Place in a hot oven and bake for 25-30mins or until slightly golden and zucchini is soft but crispy on the edges.
* serves 2
ENJOY
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