Roasted Parsnips, Green Beans, Cabbage, and Yellow Summer Squash

Roasted Parsnips, Green Beans, Cabbage, and Yellow Summer Squash
Topped with Saffron Sofrito
Prep Time
60 minutes, plus 60 minutes for sofrito
Number of Servings
Serves 4
Ingredients
  • Sofrito
  • 3 parsnips, scrubbed and cut into chunks
  • 2 yellow summer squash, halved lengthwise
  • [q:1⁄2] savoy cabbage, cut into 4 sections
  • [q:1⁄2] lb very fresh green beans, with tips removed
  • [q:1⁄4] cup extra-virgin olive oil
  • 3 cloves of peeled, crushed garlic
  • Salt and ground black pepper
  • 2 tsp dried rosemary powder
  • 1 tsp pimentón (Spanish smoked paprika)
  • [q:1⁄3] cup organic chicken stock
Directions
  1. Make sofrito according to instructions.
  2. For the vegetables, preheat oven to 425°. Combine parsnips, squash, cabbage, and green beans in a large bowl with oil, garlic, salt and pepper to taste, rosemary, and pimentón. Transfer to a medium-sized roasting pan. Add chicken stock to periphery of pan, cover, and roast for 10 minutes. 
  3. Reduce heat to 375°, uncover pan, and continue roasting until beans and tips of parsnips caramelize. At this stage, remove parsnips and beans. Turn over cabbage sections and halved squash, add a little more oil, a touch more salt, and continue to roast uncovered until remaining vegetables are tender, about another 20–30 minutes. Remove from pan and combine with rest of vegetables on a serving platter with warm sofrito. Serve.
Nutrition Info
325 Calories, 5 g Protein, 1 mg Cholesterol, 33 g Carbohydrates, 12 g Total sugars (0 g Added sugars), 10 g Fiber, 22 g Total fat (3 g sat), 637 mg Sodium, [nut:5] Vitamin C, Vitamin K, [nut:4] Vitamin B6, [nut:3] Vitamin E, Folate, [nut:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Phosphorus, Potassium, [nut:1] Vitamin B3 (niacin), Calcium, Iron, Magnesium, Zinc

Stuffed Acorn Squash

Stuffed Acorn Squash
with Ezekiel 4:9 Sprouted Whole Grain Bread Crumbs
Prep Time
75 minutes
Number of Servings
Serves 4
Ingredients
  • 2 Slices of Ezekiel 4:9 Sprouted Whole Grain Bread
  • 2 large acorn squash
  • 2 tablespoons extra-virgin olive oil
  • [q:1/4] tsp pepper
  • [q:1/2] tsp salt
  • [q:1/2] cup onion, finely chopped
  • 1 garlic clove, minced
  • [q:1/2] cup apple, peeled and diced
  • [q:1/2] teaspoon ground cinnamon
  • [q:1/2] teaspoon dried sage
  • [q:1/4] teaspoon ground nutmeg
  • [q:1/2] cup cooked quinoa (or brown rice)
  • [q:1/2] cup dried cranberries
  • [q:1/4] cup chopped walnuts
  • [q:1/4] cup Parmesan cheese, grated
Directions
  1. Preheat oven to 375°F.
  2. Slice the acorn squash in half from stem to tip and scoop out the seeds.
  3. Brush the cut sides with 1 tablespoon of olive oil, season with salt and pepper, and place cut side down on a baking sheet.
  4. Roast for 30 to 40 minutes until tender.
  5. Make bread crumbs out of Ezekiel 4:9 Sprouted Whole Grain Bread.
  6. While the squash roasts, heat 1 tablespoon of olive oil in a skillet over medium heat.
  7. Add the onion and garlic, sautéing until softened, about 3 minutes.
  8. Stir in the diced apple, cinnamon, sage, and nutmeg. Cook for another 3 minutes until fragrant.
  9. Add cooked quinoa, dried cranberries, and chopped walnuts. Stir to combine, season with salt and pepper to taste.
  10. Turn the roasted squash halves cut side up and fill each with the quinoa mixture.
  11. Mix the crumbled breadcrumbs with Parmesan cheese, then sprinkle over the top of each squash half.
  12. Return the stuffed squash to the oven and bake for an additional 10 to 15 minutes, until the topping is golden and crispy.
  13. Serve warm and enjoy!
Nutrition Info
Made with quinoa: 430 Calories, 12 g Protein, 6 mg Cholesterol, 65 g Carbohydrates, 18 g Total sugars (0 g Added sugars), 8 g Fiber, 17 g Total fat (3 g sat), 467 mg Sodium, [nut:4] Vitamin B6, Phosphorus, [nut:3] Vitamin B1 (thiamine), Magnesium, [nut:2] Vitamin C, Calcium, Folate, Potassium, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Vitamin K, Iron, Zinc

Rice Pudding with Acorn Squash and Cinnamon

Rice Pudding with Acorn Squash and Cinnamon
Prep Time
70 minutes
Number of Servings
Serves 8
Ingredients
  • [q:1 1/3] cups uncooked white rice
  • 1 quart plus 1 cup almond milk
  • 4 cups water
  • [q:1/2] cup pure maple syrup
  • 2 Tbsp date sugar*
  • 3 cardamom pods
  • 1 cinnamon stick
  • 1 star anise pod
  • [q:1/2] cup macadamia nuts
  • 3 Tbsp salted butter
  • [q:1/2] ([q:1/2] lb) acorn squash, peeled and cut into [q:1/2]-inch pieces (about [q:1 1/2] cups)
  • 2 Fuji apples (about [q:1 1/4] lb), peeled and cut into [q:1/2]-inch pieces
  • 2 Tbsp fresh lemon juice (from 1 lemon)
  • [q:1/4] tsp kosher salt
Directions
  1. Process rice in a blender for 20 seconds. Combine milk and the 4 cups water in a large saucepan. Bring to a boil over medium-high. Stir in rice, maple syrup, sugar, cardamom pods, cinnamon stick, and star anise. Reduce heat to low, and simmer, stirring constantly, until creamy, 45 minutes to 1 hour. Remove and discard cardamom pods, cinnamon stick, and star anise. Remove from heat.
  2. Preheat oven to 350˚. Pulse macadamia nuts in a blender until roughly chopped, 10 to 12 times. Spread nuts on a parchment paper-lined baking sheet, and bake in preheated oven until fragrant and golden, 8 to 10 minutes.
  3. Melt butter in a large skillet over medium. Add squash, apples, and lemon juice, and cook, stirring constantly, until tender, about 8 to 10 minutes. Sprinkle with salt.
  4. Spoon pudding into 8 bowls. Top with squash-apple mixture and macadamia nuts.
Nutrition Info
338 Calories, 4 g Protein, 55 g Carbohydrates, 3 g Fiber, 13 g Total fat (4 g sat), 223 mg Sodium, [nutrition:3] Calcium, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), E, [nutrition:1] Vitamin B6, Magnesium, Phosphorus

Ratatouille on Grilled Bread

Ratatouille on Grilled Bread
Prep Time
60 minutes, plus 30 minutes sit time for eggplant
Number of Servings
Serves 8
Ingredients
  • 8 oz eggplant, cut into [q:1/2]-inch pieces
  • [q:1 1/2] tsp kosher salt, plus more to taste
  • [q:4 1/2] Tbsp extra-virgin olive oil, divided, plus more for serving
  • 1 leek, sliced
  • 6 garlic cloves, minced, divided
  • 1 tsp crushed red pepper flakes
  • 2 oz fresh basil sprigs, tied with kitchen string, plus leaves for serving
  • 8 oz bell pepper, cut into [q:1/2]-inch pieces
  • 8 oz summer squash, cut into [q:1/2]-inch pieces
  • 10 oz cherry tomatoes, halved
  • Salt and freshly ground black pepper
  • 1 loaf crusty bread, sliced
Directions
  1. In a large bowl, toss eggplant with the [q:1 1/2] teaspoons of salt. Let sit for about 30 minutes, and then use a paper towel to wipe off salt and pat dry.
  2. In a large saucepan, heat [q:1 1/2] tablespoons of the oil over medium heat. Add eggplant and cook, stirring occasionally, until golden and tender, about 15 minutes. Use a slotted spoon to transfer eggplant to a plate.
  3. Heat 2 tablespoons of the oil in the same pan. Add leek and cook, stirring occasionally, until soft and translucent, 8 to 10 minutes. Add half of the garlic, the pepper flakes, and bundle of basil. Cook, stirring, until fragrant, about 1 minute. Add bell pepper and cook, stirring occasionally, until softened, 3 to 5 minutes.
  4. Add squash and tomatoes and continue to cook, stirring occasionally, until flavors meld and bell pepper and squash are soft (but not falling apart), about 10 minutes more.
  5. Return eggplant to pot and cook for another minute to warm through. Carefully remove bundle of basil, squeeze out any liquid back into ratatouille, and discard basil bundle. Stir in remaining garlic. Taste and add salt and pepper as desired.
  6. Meanwhile, in a grill pan or a large skillet, heat remaining 1 tablespoon of oil over medium heat. Working in batches, add bread slices in a single layer and cook until golden and crisp, about 30 seconds per side. Repeat with remaining bread slices, adding more oil to skillet as needed.
  7. To serve, spoon ratatouille over toasts. Drizzle with some oil and sprinkle on basil leaves.
Nutrition Info
209 Calories, 6 g Protein, 28 g Carbohydrates, 6 g Total sugars (0 g Added sugars), 3 g Fiber, 9 g Total fat (1 g sat), 288 mg Sodium, [nutrition:5] Vitamin C, [nutrition:3] Vitamin K, [nutrition:2] Vitamin B1 (thiamine), B2 (riboflavin), B6, Folate, [nutrition:1] Vitamin A, B3 (niacin), E, Iron, Phosphorus

All About Zucchini

All About Zucchini
A Nutritious Native Squash Loved Across The Globe
Mark Wallace
ready-to-pick zucchini with a blossom

What Kind of Plant is Zucchini?

Zucchini is a type of summer squash native to the Americas, but loved the world over.

Is Zucchini a Fruit or a Vegetable?

A member of the gourd family, zucchini is technically a fruit.

However, it is prepared most often as a vegetable.

Can You Eat Zucchini Flowers?

The blossoms of zucchini squash are both edible and nutritious, and make a tasty edition to fruit salads, soups, and more.

They should be picked the same day they are used.

Why is Zucchini Good For You?

  • Low in Calories

    Zucchini is composed almost entirely of water—more than 95 percent—which means it is very low in calories.

  • High in Nutrients

    Despite its modest calorie count, zucchini boasts a good amount of basic nutrients:

    • vitamin C
    • fiber
    • magnesium
    • potassium

  • Helps Support Vision

    It's a great source of carotenoids (lutein and zeaxanthin), which are known to protect against cataracts and age-related macular degeneration.

Sources

The Food Encyclopedia by Jacques L. Rolland and Carol Sherman ($49.95, Robert Rose, 2006)

Wellness Foods A to Z by Sheldon Margen, MD, and the editors of the UC Berkeley Wellness Letter ($39.95, Health Letter Associates, 2002)

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Contributor
The Taste for Life Staff
Tags
zucchini
squash
vegetables
diet / nutrition
eyes / vision

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Twice-Baked Butternut Squash with Gorgonzola

Twice-Baked Butternut Squash with Gorgonzola
Number of Servings
Serves 4
Ingredients
  • 2 medium butternut squash, halved lengthwise and seeded
  • Sea salt and freshly ground black pepper, to taste
  • 1 tbsp avocado or olive oil
  • [q:10 1/2] oz plain Greek yogurt
  • 8 oz Gorgonzola, divided
Directions
  1. Preheat the oven to 400°F. Line a sheet pan with parchment paper.
  2. Place the halved butternut squash, cut side up, onto the prepared sheet pan and season with salt and pepper. Drizzle with the oil and use your fingers to spread it over the squash.
  3. Transfer the pan to the preheated oven and bake for 40 to 50 minutes, or until fork-tender. Once the squash is done, remove from the oven and let it cool slightly, or until easy to handle.
  4. In a large bowl, scoop out the flesh of a squash half with a spoon, leaving the skin intact to create a boat. Leave at least a [q:1/4]-inch border around the squash skin so it will retain its shape. Repeat with the remaining halves.
  5. To the squash flesh, add the Greek yogurt, salt, pepper and 6 ounces of the Gorgonzola. Mix until well combined. Spoon the mixture back into the squash boats. Top with the remaining 2 ounces of the Gorgonzola.
  6. Place the squash back in the preheated oven and bake for another 8 to 10 minutes, or until the cheese is melted and the squash is golden-brown on top. Set the oven to broil and cook for 2 to 3 minutes, or until the tops are golden.
Nutrition Info
Made with avocado oil: 397 Calories, 22 g Protein, 46 mg Cholesterol, 33 g Carbohydrates, 9 g Total sugars (0 g Added sugars), 5 g Fiber, 22 g Total fat (12 g sat), 879 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, [nutrition:4] Calcium, Phosphorus, [nutrition:3] Vitamin B6, [nutrition:2] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B12, Vitamin E, Folate, Magnesium, Potassium, [nutrition:1] Iron, Zinc

Roasted Squash and Vegan Ricotta English Muffins

Roasted Squash and Vegan Ricotta English Muffins
A vegan delicacy served on a satisfying snack.
Number of Servings
Serves 6
Ingredients

  • Roasted Squash

    • 1 small acorn squash
    • 1 shallot, sliced
    • 1 tbs rosemary
    • 4 garlic cloves
    • [q:1/2] tsp pepper
    • [q:1/2] tsp salt
    • 2 tbs olive oil

  • Vegan Ricotta

    • 2 cups soaked cashews
    • 1 tsp lemon zest
    • [q:1/4] cup nutritional yeast
    • 1 tbs apple cider vinegar
    • [q:1/4] tsp sea salt
    • [q:1/4] tsp pepper
    • 4 cloves roasted garlic
    • [q:1/2] cup water

  • To Serve

Directions

  1. Roasted Squash

    1. Preheat oven to 400 degrees.
    2. On a baking pan, spread out sliced acorn squash. Sprinkle on top the shallot, rosemary, garlic, pepper, salt and olive oil.
    3. Bake for 30 minutes at 400 degrees.

  2. Vegan Ricotta

    1. In a blender, place cashews, lemon zest, nutritional yeast, apple cider vinegar, sea salt, pepper, roasted garlic and water. Blend until made into a paste.

  3. To Serve

    1. Fork split your Food For Life Ezekiel 4:9 English Muffin and toast it.
    2. Spread vegan ricotta onto one half of the English muffin. Place roasted squash on top of ricotta.
    3. Repeat for each English muffin.
Nutrition Info
532 Calories, 23 g Protein, 0 mg Cholesterol, 58 g Carbohydrates, 4 g Total sugars (0 g Added sugars), 12 g Fiber, 26 g Total fat (4 g sat), 444 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin B12, Magnesium, Phosphorus, Zinc, [nut:4] Iron, [nut:1] Vitamin C, Vitamin K, Potassium

Spice-Drizzled Acorn Squash

Spice-Drizzled Acorn Squash
Prep Time
2 1/4 hours prep time
Number of Servings
8
Ingredients
  • [q:1/2] cup water
  • 2 ([q:1 1/4] lb) acorn squash, seeded and quartered
  • [q:1/4] cup honey
  • 2 Tbsp unsalted butter, melted
  • 2 tsp ground cinnamon
  • 1 tsp ground cumin
  • 1 tsp kosher salt
  • [q:1/2] tsp black pepper
  • [q:1 1/4] cups pomegranate arils
  • 2 Tbsp chopped fresh cilantro
Directions
  1. Pour water into a 6-quart slow cooker. Place acorn squash quarters, flesh side up, in slow cooker.
  2. Stir together honey, butter, cinnamon, cumin, salt, and pepper in a small bowl. Drizzle honey mixture over squash.
  3. Cover and cook on High until tender, 2 hours to 2 hours and 30 minutes.
  4. Sprinkle evenly with pomegranate arils and cilantro.
Nutrition Info
93 Calories, 1 g Protein, 18 g Carbohydrates, 2 g Fiber, 3 g Total fat (2 g sat), 215 mg Sodium, [nutrition:1] Vitamin B1 (thiamine), C, D

One-Pot Veggie Tagine

One-Pot Veggie Tagine
Prep Time
80 minutes
Number of Servings
6
Ingredients
  • 2 eggplants
  • 1 butternut squash
  • Olive oil
  • Unsalted butter
  • 1 red onion, finely chopped
  • 2 garlic cloves, chopped
  • Ground cumin
  • Ground ginger
  • Ground cinnamon
  • 1 (14 oz) can plum tomatoes
  • 1 (14 oz) can chickpeas (do not drain!)
  • 1 vegetable bouillon cube
  • Dried apricots
  • Salt and pepper
  • [q:2 1/2] cups couscous
  • Pitted green olives
  • 1 lemon, juiced and zested
  • Plain yogurt
  • Fresh cilantro
Directions
  1. Cut eggplants and butternut squash into cubes.
  2. Place a tagine* over medium heat and add a small splash of the olive oil and a pat of the butter. Add onion and garlic and sauté until soft. Add 1 teaspoon each of the cumin, ginger, and cinnamon.
  3. Add eggplant and squash and continue cooking for another 10 minutes, stirring continuously to infuse vegetables with spices. Next, add tomatoes and chickpeas (and their juices), bouillon cube, 7 tablespoons of water, and 10 dried apricots. Season with salt and pepper, give it a good stir, and place lid on for 1 hour, or until thick and eggplant is cooked through. (Keep stirring during cooking time and add water if it needs it.)
  4. Cook couscous according to package instructions. Once ready, fold in 2 tablespoons of chopped green olives.
  5. When tagine is done, add lemon juice and zest. Add a dollop of yogurt for some creaminess, stir in a handful of chopped cilantro, and enjoy!
Nutrition Info
715 Calories, 28 g Protein, 134 g Carbohydrates, 22 g Fiber, 10 g Total fat (2 g sat), 449 mg Sodium, [nutrition:5] Vitamin A, B1 (thiamine), B6, Folate, Phosphorus, [nutrition:4] Vitamin B3 (niacin), C, [nutrition:3] Iron, Magnesium, Potassium, Zinc, [nutrition:2] Vitamin B2 (riboflavin), E, K, [nutrition:1] Vitamin D, Calcium

Greek Spaghetti Squash Toss

Greek Spaghetti Squash Toss
Prep Time
20 minutes
Number of Servings
4
Ingredients
  • 1 Tbsp olive oil
  • 1 cup thinly sliced red onion
  • 2 garlic cloves, minced
  • 1 (15 oz) can no-salt added chickpeas, rinsed and drained
  • 2 tsp chopped fresh thyme
  • 1 cup cherry tomatoes, halved
  • 6 cup cooked spaghetti squash strands*
  • 4 cup torn fresh baby spinach leaves
  • [q:1/2] tsp kosher salt
  • 6 Tbsp crumbled feta cheese
Directions
  1. Heat a large nonstick skillet over medium heat. Add oil to pan; swirl to coat.
  2. Add onion and garlic; sauté for 4 minutes. Add chickpeas, thyme, and tomatoes; cook for 1 minute. Add cooked spaghetti squash, spinach, and salt; toss gently to combine.** Cook for 2 minutes or until spinach is just wilted.
  3. Divide squash mixture among 4 bowls. Sprinkle each serving with [q:1 1/2] tablespoons of the cheese.
Nutrition Info
569 Calories, 27 g Protein, 85 g Carbohydrates, 17 g Fiber, 16 g Total fat (5 g sat), 565 mg Sodium, [nutrition:5] Vitamin B1 (thiamine), B6, K, Folate, Phosphorus, [nutrition:3] Vitamin B2 (riboflavin), Iron, Magnesium, Zinc, [nutrition:2] Vitamin B3 (niacin), C, Calcium, Potassium, [nutrition:1] Vitamin A, B12, E
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