Ramen Zoodle Bowl

Ramen Zoodle Bowl
Prep Time
30 minutes
Number of Servings
Serves 2
Ingredients
  • 1 Tbsp vegetable oil
  • 4 oz shiitake mushrooms, stemmed and sliced thin
  • 3 scallions, white parts cut into 1-inch lengths, green parts, sliced thin
  • 2 Tbsp white miso*
  • 2 tsp grated fresh ginger
  • 3 cups low-sodium chicken or vegetable broth
  • 1 cup water
  • 2 oz (2 cups) baby spinach
  • 2 Tbsp toasted sesame oil
  • Salt and pepper
  • 12 oz spiralized zucchini noodles**
  • 2 oz enoki mushrooms,*** trimmed
Directions
  1. Heat vegetable oil in a large saucepan over medium heat until just smoking. Add shiitake mushrooms and scallion whites. Cook until lightly browned and tender, about 5 minutes.
  2. Stir in miso and ginger and cook until fragrant, about 30 seconds. Stir in broth and water and bring to simmer. Stir in spinach and cook until just wilted, about 15 seconds. Stir in sesame oil and season with salt and pepper to taste.
  3. Divide noodles among individual serving bowls and ladle hot broth over top; let sit for 1 minute. Top with enoki mushrooms and scallion greens. Serve.
Nutrition Info
Made with vegetable broth: 289 Calories, 8 g Protein, 0 mg Cholesterol, 18 g Carbohydrates, 8 g Total sugars (0 g Added sugars), 6 g Fiber, 23 g Total fat (3 g sat), 734 mg Sodium, [nut:5] Vitamin K, [nut:4] Vitamin B6, Vitamin C, [nut:3] Vitamin B2 (riboflavin), Folate, [nut:2] Vitamin B3 (niacin), Phosphorus, Magnesium, Potassium, [nut:1] Vitamin A, Vitamin B1 (thiamine), Vitamin E, Calcium, Iron, Zinc

Lentil and Zucchini Cakes with Yogurt Sauce

Lentil and Zucchini Cakes with Yogurt Sauce
Prep Time
1 hour, plus 1 hour soak time for lentils
Number of Servings
Makes 4 Cakes
Ingredients

Yogurt Sauce

  • 1 cup plain yogurt
  • 2 Tbsp lemon juice
  • [q:1/4] cup chopped cilantro
  • Salt and freshly ground black pepper

Lentil and Zucchini Cakes

  • 1 cup red lentils
  • 2 small or 1 medium zucchini
  • [q:1/2] yellow onion, minced
  • 2 garlic cloves, minced
  • Salt and freshly ground pepper
  • [q:1/4] tsp ground coriander
  • [q:1/4] tsp ground turmeric
  • Ghee (clarified butter)
Directions
  1. Make yogurt sauce by whisking together yogurt, lemon juice, and cilantro. Add salt and pepper to taste. Set aside in fridge.
  2. Rinse lentils and soak in 2 cups of filtered water for 1 hour.
  3. Slice zucchini(s) into [q:1/4] by [q:1 1/2]-inch size matchsticks. Place zucchini pieces in a colander set over a bowl. Add onion, garlic, and 1 teaspoon of salt. Toss to combine. Let vegetables sit for 30 minutes so liquid releases. Discard liquid. Pat vegetables dry with a clean towel to remove excess moisture.
  4. Drain lentils and transfer them to a food processor. Add coriander, turmeric, and salt and pepper to taste. Pulse until a purée forms. Transfer mixture to a medium bowl and add zucchini mixture.
  5. Heat a few tablespoons of ghee in a cast-iron skillet set over medium heat. Scoop out [q:1/4]-cup of lentil mixture and add to skillet, flattening to form a cake shape. Repeat 3 more times to make a total of 4 cakes. Cook until underside of each cake is golden brown, about 3 minutes. Flip each cake over and cook for an additional 3 minutes. Repeat to cook remaining cakes.
  6. Serve with yogurt dipping sauce.
Nutrition Info
4 cakes: 339 Calories, 15 g Protein, 38 g Carbohydrates, 6 g Fiber, 15 g Total fat (9 g sat), 327 mg Sodium, [nut:5] Folate, [nut:3] Vitamin B1 (thiamine), Vitamin B6, Phosphorus, [nut:2] Iron, Zinc, [nut:1] Vitamin A, Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin C, Calcium, Magnesium, Potassium

Morgain’s Saucebox Sandwich

Morgain’s Saucebox Sandwich
Prep Time
50 minutes
Number of Servings
4 Sandwiches
Ingredients

Veggies

  • 1 eggplant, sliced into ½-inch rounds
  • 1 bulb fennel, cored and thinly sliced
  • 1 medium zucchini, sliced into [q:1/4]-inch rounds
  • 1 medium red onion, sliced into rounds
  • 2 red bell peppers, seeded and cut into strips
  • 2 Tbsp extra-virgin olive oil
  • 1 tsp kosher salt
  • 1 tsp cracked black pepper

Turmeric Tahini Mayo

  • ½ cup low-fat mayonnaise
  • [q:1/4] cup tahini
  • 1 Tbsp maple syrup
  • Juice of ½ lemon
  • 1 clove garlic, finely grated
  • [q:1/2] tsp ground turmeric
  • [q:1/2] tsp curry powder
  • [q:1/4] tsp kosher salt

Chickpeas

  • 1 (28 fl oz) can chickpeas, drained and
  • well rinsed
  • 2 Tbsp extra-virgin olive oil
  • [q:1/2] tsp smoked paprika
  • [q:1/2] tsp chili flakes
  • [q:1/2] tsp ground cumin
  • [q:1/2] tsp kosher salt

Assembly

  • 8 slices multigrain bread, toasted
  • 8 pieces leaf lettuce
Directions
  1. Preheat oven to 450˚. Line two baking sheets with parchment paper.
  2. Arrange veggies on prepared baking sheets, drizzle with oil, and season with salt and pepper. Roast for 25 to 30 minutes, or longer if you like things a bit charred. Remove from oven and set aside.
  3. While veggies are roasting, make turmeric tahini mayo: combine all turmeric tahini mayo ingredients in a mixing bowl and whisk until smooth. As this mayo is quite thick, feel free to loosen it a bit with a few teaspoons of water if you like your sauce a bit thinner. Set aside.
  4. Time for the spicy chickpeas. In a mixing bowl, combine chickpeas, oil, paprika, chili flakes, cumin, and salt. Mix well to coat chickpeas. Transfer everything to a pan over medium-high heat and cook for about 7 to 8 minutes, stirring frequently. Remove from heat and slightly mash chickpeas with a fork or a potato masher.
  5. To assemble sandwiches, liberally spread turmeric tahini mayo on four slices of toasted bread. Top each slice with lettuce, some roasted veggies, and a scoop of spiced chickpeas. Then close sandwich with other slice of toast. Enjoy!
Nutrition Info
1,208 Calories, 55 g Protein, 0 mg Cholesterol, 184 g Carbohydrates, 41 g Total sugars (3 g Added sugars), 39 g Fiber, 33 g Total fat (4 g sat), 1,538 mg Sodium, [nut:5] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B6, Vitamin C, Vitamin K, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, [nut:4] Vitamin E, [nut:3] Calcium, [nut:1] Vitamin A

Veggie Teriyaki Bowl

Veggie Teriyaki Bowl
Prep Time
20 minutes
Number of Servings
Serves 2
Ingredients

Sauce

  • [q:1/2] cup light soy sauce
  • 3 Tbsp brown sugar
  • 2 tsp dried chili flakes
  • 1 Tbsp honey (vegan option: use agave or maple syrup)

Bowl

  • 1 Tbsp oil
  • 1 onion, roughly diced
  • 1 tsp grated garlic
  • 2 tsp grated fresh ginger
  • 1 red bell pepper, roughly diced
  • 1 courgette (zucchini), cut into bite-sized pieces
  • 2 oz long-stem broccoli, cut into small florets
  • 6 to 8 baby corn cobs
  • 1 medium aubergine (eggplant), cut into bite-sized pieces
Directions
  1. Combine all sauce ingredients in a bowl, mix well, and set to one side.
  2. Heat oil in a wok over medium-high heat, add onion, garlic, and ginger. Fry until fragrant and onion is translucent. Add remaining vegetables and stir-fry for 3 to 4 minutes. Add sauce mixture, bring to boil, and simmer for 3 minutes.
  3. If desired, serve on top of freshly steamed rice or springy noodles.
Nutrition Info
Without rice or noodles: 369 Calories, 14 g Protein, 67 g Carbohydrates, 14 g Fiber, 9 g Total fat (1 g sat), 2,334 mg Sodium, [nut:5] Vitamin B6, C, [nut:4] Vitamin K, Folate, Phosphorus, [nut:3] Vitamin B2 (riboflavin), B3 (niacin), Magnesium, Potassium, [nut:2] Vitamin B1 (thiamine), E, [nut:1] Vitamin A, Calcium, Iron, Zinc

Slow Sunrise Hash

Slow Sunrise Hash
Prep Time
4 hours
Number of Servings
Serves 4
Ingredients
  • 2 cups peeled and cubed butternut squash
  • 2 cups halved or quartered Brussels sprouts
  • [q:1 1/2] Tbsp avocado oil, divided
  • 1 garlic clove, minced
  • Juice of [q:1/2] lemon, plus more for serving
  • 1 tsp dried rosemary, plus more for serving
  • [q:1/4] tsp smoked paprika
  • Salt and ground black pepper, to taste
  • 1 small zucchini, sliced
  • 1 cup halved cherry tomatoes
  • 1 cup baby spinach
  • Chopped avocado, for serving (optional)
Directions
  1. Place squash, Brussels sprouts, 1 tablespoon of the oil, the garlic, lemon juice, rosemary, paprika, and salt and pepper into a slow cooker. Stir to combine and cover. Cook on low for 3 to 4 hours or on high for 1 to 2 hours, until butternut squash is fork-tender.
  2. Mix in zucchini, tomatoes, and spinach. Add remaining [q:1/2] tablespoon of oil if needed. Cover and cook on low for an additional 30 minutes, or until zucchini is fork-tender and spinach has wilted. Top with more rosemary, fresh lemon juice, or chopped avocado, if desired.
Nutrition Info
With chopped avocado: 197 Calories, 4 g Protein, 0 mg Cholesterol, 21 g Carbohydrates, 5 g Total sugars (0 g Added sugars), 8 g Fiber, 13 g Total fat (2 g sat), 315 mg Sodium, [nutrition:5] Vitamin A, Vitamin C, Vitamin K, [nutrition:3] Vitamin B6, [nutrition:2] Folate, [nutrition:1] Vitamin B1 (thiamine), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Iron, Magnesium, Phosphorus, Potassium

Vegetable Kebabs with Smoked Paprika

Vegetable Kebabs with Smoked Paprika
Prep Time
60 minutes
Number of Servings
6 kebabs
Ingredients
  • 3 medium zucchini, trimmed, each cut crosswise into 6 rounds
  • 2 large red bell peppers, cut into [q:1/2]-inch squares
  • [q:1/2] red onion, cut into 1-inch pieces
  • 2 ears of fresh corn, husked, each cut into 6 rounds
  • 3 Tbsp olive oil
  • 1 tsp smoked paprika
  • [q:1/2] tsp garlic powder
  • Salt and freshly ground black pepper
Directions
  1. Soak six 10-inch bamboo skewers in water for 30 minutes.
  2. Alternate 3 zucchini rounds, 3 bell pepper squares, 3 onion pieces, and 2 corn rounds on each skewer.
  3. Whisk oil, paprika, garlic powder, and salt and pepper to taste in a small bowl
  4. Preheat grill to medium heat. Brush kebabs with oil-spice mixture.
  5. Grill until vegetables are tender and brown, turning frequently, about 20 minutes.
Nutrition Info
124 Calories, 3 g Protein, 13 g Carbohydrates, 7 g Total sugars (0 g Added sugars), 3 g Fiber, 8 g Total fat (1 g sat), 209 mg Sodium, [nutrition:5] Vitamin C, [nutrition:2] Vitamin B6, [nutrition:1] Vitamin B1 (thiamine), B2 (riboflavin), E, Folate, Phosphorus, Potassium
 

Zucchini “Pasta” with Sun-Dried Tomatoes and Basil

Zucchini “Pasta” with Sun-Dried Tomatoes and Basil
Prep Time
25 minutes
Number of Servings
Serves 2
Ingredients
  • 4 zucchinis
  • 2 Tbsp olive oil
  • 2 garlic cloves, minced
  • 1 cup sun-dried tomatoes in oil, drained and sliced
  • [q:1/2] cup fresh basil, thinly sliced
Directions
  1. Using a hand-held julienne peeler or a spiralizer, shred zucchini into long shreds or spirals.
  2. Heat oil in a large non-stick or cast-iron pan over high heat. Sauté zucchini for 2 to 3 minutes. Add garlic and sun-dried tomatoes and sauté for 3 minutes. Remove pan from heat.
  3. Divide zucchini pasta between 2 serving bowls. Garnish with basil. Serve immediately.
Nutrition Info
261 Calories, 9 g Protein, 28 g Carbohydrates, 20 g Total sugars (0 g Added sugars), 7 g Fiber, 16 g Total fat (2 g sat), 99 mg Sodium, [nutrition:5] Vitamin B6, C, K, [nutrition:4] Potassium, [nutrition:3] Vitamin B2 (riboflavin), Magnesium, Phosphorus, [nutrition:2] Vitamin B1 (thiamine), B3 (niacin), Folate, Iron, [nutrition:1] Vitamin E, Calcium, Zinc

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
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Pesto-Roasted Gnocchi & Veggies

Pesto-Roasted Gnocchi & Veggies
Number of Servings
Serves 4
Ingredients
  • 1 (16-oz [454-g]) package uncooked vegan potato gnocchi
  • 1 small zucchini, sliced into [q:1/4]-inch (6-mm)-thick pieces and cut in half
  • 8 cherry tomatoes, cut in half
  • [q:1/2] small red onion, thinly sliced
  • 2 tbsp (16 g) pine nuts
  • 2 tbsp (30 ml) extra virgin olive oil
  • [q:1/2] cup (130 g)  store bought pesto (page 167), divided
  • A small handful of fresh basil
Directions
  1. Preheat your oven to 425°F (220°C, or gas mark 7) with a rack positioned in the middle of the oven. Lightly grease a 9 x 13–inch (23 x 33–cm) casserole dish.
  2. Add the gnocchi, zucchini, tomatoes, onion and pine nuts to the casserole dish. Drizzle the olive oil over the top and add [q:1/4] cup (65 g) of the pesto. Use a spoon to mix the veggies and gnocchi well in the oil and pesto. Spread the mixture evenly across the dish.
  3. Place the baking dish in the middle of the oven. Bake for 20 minutes, until the tomatoes are bursting and the gnocchi exposed at the top are slightly crispy.
  4. Stir in the remaining [q:1/4] cup (65 g) of pesto and serve immediately, topped with fresh basil.
Nutrition Info
386 Calories, 8 g Protein, 25 mg Cholesterol, 41 g Carbohydrates, 3 g Total sugars (0 g Added sugars), 4 g Fiber, 21 g Total fat (3 g sat), 563 mg Sodium, [nut:3] Vitamin C, [nut:2] Vitamin B1 (thiamine), Vitamin B6, Vitamin K, Folate, [nut:1] Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin E, Iron, Magnesium, Potassium, Phosphorus

Chicken Zoodle Soup

Chicken Zoodle Soup
Number of Servings
Serves 4
Ingredients
  • 2 tbsp (28 g) butter
  • [q:1/4] cup (40 g) chopped onion
  • 2 celery ribs, chopped
  • 1 clove garlic, finely minced
  • 4 cups (960 ml) chicken broth
  • 1 bay leaf
  • 1 tsp dried parsley
  • [q:1/4] tsp ground black pepper
  • [q:1/2] tsp pink salt
  • [q:1/4] tsp dried thyme
  • 2 cups (280 g) cooked, cubed chicken
  • 2 medium zucchinis, spiralized
Directions
  1. In a large pot over medium heat, melt the butter. Add the onion and celery. Sauté for 2 to 3 minutes, or until the onion softens and becomes fragrant. Add the garlic and cook for 30 seconds.
  2. Pour the broth into the pot and add the bay leaf, parsley, pepper, salt and thyme, and stir. Add the chicken and bring the pot to a boil for 2 minutes, then lower the heat and simmer for 10 minutes.
  3. After 10 minutes, add the zucchinis and turn off the heat. Stir occasionally and let the zucchinis soften for 5 to 7 minutes. They should be soft but still firm enough to add a bit of texture to the dish. Discard the bay leaf before serving.
Nutrition Info
200 Calories, 6.2 g Total Carbs, 1.7 g Fiber, 4.5 g Net Carbs, 24.1 g Protein, 8.3 g Fat
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