The Goods on Zucchini!

There are a number of health benefits when it comes to this dark green summer squash. Zucchini is packed with plenty of vitamins and minerals including vitamin A, vitamins B1, B6 & B2 and vitamin C which helps lower cholesterol and reduce high blood pressure. Zucchini also contains folate which makes it a great choice for pregnant women. If you already have a spiral vegetable slicer, raw, spiralized zucchini noodles are quick and easy to make, offering a healthy alternative to traditional pasta. 

Dr. Ashely Gordon is a Squamish-based Naturopathic Physician and owner of Garibaldi Health Clinic, an integrative health care facility offering safe and effective care including Naturopathic Medicine, Traditional Chinese Medicine, Acupuncture, Homeopathy, Massage, Midwifery and Physical Therapy. Dr. Gordon’s treatments focus on the whole person, from the physical and mental to the emotional and spiritual realms. To learn more about what Naturopathic Medicine can do for you, or to make an appointment, visit www.garibaldihealthclinic.com or call 604 898 1999.

Sesame-Maple Roasted Tofu

Adapted from Eating Well

 

Ingredients:

14oz Extra-Firm Tofu
1 Medium Red Onion, sliced
2 tsp sunflower oil or other neutral cooking oil
2 tsp sesame oil
1/4 tsp salt
1/4 tsp ground pepper
2 Tbsp tahini
2 Tbsp soy sauce
4 tsp maple syrup
2 tsp apple cider vinegar
1 Tbsp sesame seeds
1 Large or 2 Small Zucchini

Directions:

Preheat Oven to 450 F.

Rinse and pat dry the tofu, then cut into cubes.

Toss tofu, onion, canola oil, sesame oil, salt, and pepper in a large bowl. Spread on a large baking sheet and roast until the tofu is lightly golden on top and the onions are browing in spots.

About 15 to 20 minutes.

In a small dish, whisk together the tahini, soy sauce, maple syrup, and vinegar until combined. Quarter and dice your zucchini. Remove the tofu from the oven, add the zucchini pieces and drizzle with the sauce. Stir to combine. Sprinkle with sesame seeds.

Return to the oven and continue roasting until zucchini turns golden and tender.

About 10 to 12 minutes more.

** The original recipe calls for Snap Peas or Green Beans, but since the Zucchini plants are exploding, we decided to go with those instead. I love baked Zucchini! **

Zucchini Oatmeal Cookies

In honour of St. Patrick's Day, a healthy and sweet cookie treat.

Adapted from AllRecipes

Ingredients



1/2 cup butter  
3/4 cup white sugar  
1 egg
1/2 teaspoon vanilla extract
1 1/2 cups grated zucchini
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda  
1 teaspoon ground cinnamon
1 cup quick cooking oats
1 cup granola 

Directions

Preheat oven to 350 degrees F (175 degrees C). 

In a medium bowl, cream butter and sugar until fluffy. Stir in the egg and vanilla, mix well, then stir in the shredded zucchini. Sift together the flour, baking soda and cinnamon, stir into the zucchini mixture. Finally, stir in the oats, granola and chocolate chips. 

Drop dough from a teaspoon onto an unprepared cookie sheet. Leave at least 2 inches between cookies. Bake for 10 to 12 minutes in the preheated oven. The cookies will stay soft and moist because of the zucchini.

Harvest Cake

Adapted from Roost

INGREDIENTS

3 cups almond flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/2 teaspoons cinnamon
1/4 cup butter, melted
1/4 cup apple butter or applesauce
1 1/2 teaspoons pure vanilla extract
3 eggs
1 cup grated carrot
1 cup grated zucchini
1 cup chopped apple

DIRECTIONS

This harvest-flavoured hearty cake is gluten-free and sugar-free and still total delicious!

Preheat oven to 350F. Grease a 9inch cake pan.

In a bowl combine dry ingredients. In a separate bowl, combine wet ingredients. Pour wet mixture into the dry mixture and stir to incorporate. Pour into prepared cake pan and cook in oven for 40-45 minutes or until a toothpick inserted into the center comes out clean.

Serve with whipped cream and apple butter or topping of your choice.

Zucchini Gratin

Adapted from Smitten Kitchen

INGREDIENTS
1/3 cup uncooked white rice
5 tablespoons olive oil
3 or 4 medium zucchini
1/2 pound plum tomatoes
1 medium onion
3 garlic cloves
2 large eggs
1 teaspoon fresh thyme, chopped
1/2 cup grated Parmesan
Salt and pepper, to taste

DIRECTIONS 

Cook the rice. Slice both the zucchini and the tomatoes into 1/4 inch rounds. Preheat oven to 450°F.

Coat two large baking sheets each with a tablespoon of olive oil and spread zucchini and tomato slices on the baking sheets in a single layer. Sprinkle with salt and pepper. Roast tomatoes for 10 minutes and zucchini for 20, flipping the zucchini halfway through.

Heat a large pan over medium heat. Thinly slice the onion. Add 2 tablespoons olive oil to the pan and while it heats, mince the garlic. Add onions, garlic and a pinch of salt to pan. Cover and reduce heat to low, cooking onion until limp and tender, about 15 to 20 minutes. Stir occasionally.

Lightly beat the eggs in a bowl, then add the onion mixture, rice, thyme, half of the grated cheese, a half-tablespoon of olive oil, and a generous amount of black pepper in a bowl. Coat a shallow 2-quart baking dish with the final half tablespoon of olive oil. Spread half of rice mixture in bottom of dish. Arrange half of roasted zucchini on top. Spread remaining rice mixture over it, arrange remaining zucchini on top, then tomato slices. Sprinkle with remaining grated cheese and bake until set and golden brown, about 20 minutes.

Veggie Quiche in a Potato Crust

INGREDIENTS

1/2 lb red, white, or yellow potatoes, peeled and shredded
1 1/4 tsp extra virgin olive oil
1/8 tsp sea salt
1/8 tsp ground pepper
3 Tbsp butter
1/2 cup minced onion
1/2 lb crimini mushrooms, sliced
1/2 lb zucchini, sliced into coins
1 Tbsp flour
1 cup grated medium cheddar
1/2 tsp sea salt
1/4 tsp ground pepper
3 eggs, lightly beaten
1/2 cup milk or 1/2 cup cream

DIRECTIONS

Preheat oven to 400 degrees Fahrenheit.

Lightly grease a 9-inch glass or ceramic pie dish with 1/4 teaspoon oil. Toss potatoes with 1 teaspoon oil and 1/8 teaspoon each salt and pepper. Press into an even layer in the pie dish, up the sides like a crust. Bake for about 20 minutes, until golden brown at the edges and dry. Let cool.

Increase heat to 425 degrees Fahrenheit.

In a large frying pan, melt the butter over medium heat. Add the onions and saute, stirring constantly, until wilted. Add the mushrooms and zucchini and saute for four more minutes. Stir in the flour and cook for two more minutes, until thickened. Remove from heat and let cool slightly before stirring in the grated cheese.

Spread the vegetable and cheese mixture in the potato crust.

Combine eggs, milk or cream, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Pour over the vegetables.

Bake for 15 minutes. Reduce heat to 300 degrees Fahrenheit and bake for 30 minutes longer, or until filling is set and top is lightly browned.

Serve warm.

Baked Latkes

INGREDIENTS

4 to 6 tsp extra virgin olive oil, divided
2 lbs potatoes (or combination of any of the following: potatoes, zucchini, yams, carrots, parsnips, sweet potatoes, turnips)
1 medium onion, chopped
2 eggs, lightly beaten
1/4 cup flour
1/2 tsp baking powder
1/2 sea salt
1/4 tsp ground pepper
1 clove garlic, minced (optional)
1 Tbsp fresh dill, minced (optional)

DIRECTIONS

Preheat oven to 450 degrees Fahrenheit.

Coat two cookie sheets with 2 to 3 teaspoons of the oil on each.

Grate the potatoes (and other vegetables, if using) into a large bowl. Add all the other ingredients, including remaining oil. Stir to combine.

Drop the potato mixture by rounded tablespoonfuls onto the greased cookie sheets. Flatten slightly to make them into patties rather than mounds.

Bake for until the undersides are lightly browned and crisp, about 10 minutes. Brush the tops of the latkes with a very light coating of oil, then flip them over and bake for another 8 to 10 minutes. Be careful not to overcook them; they are done when they are crisp and golden brown.

Serve hot with sour cream or apple sauce.

Zucchini and Black Bean Quesadillas

INGREDIENTS

1 cup of canned black beans, drained and rinsed
4 tbsp salsa
1 cup zucchini, finely chopped
4 tortillas
8 tbsp cheddar cheese, shredded

DIRECTIONS

In a small bowl, combine the black beans and salsa. Mash with a fork and stir in zucchini.

Layer 1 tortilla with half of the bean/zucchini mixture and top with 4 tablespoons of cheddar cheese and place another tortilla on top. Repeat this process for the remaining tortillas.

In a heated frying pan, cook quesadillas over medium heat, approximately 1 to 2 minutes per side until cheese is melted and bubbly and the tortillas are crisp and slightly browned.

Options: Dip quesadillas in sour cream, salsa, or guacamole.

Serves 2.

Quinoa Stuffed Bell Peppers

INGREDIENTS

1 cup quinoa, rinsed and drained
2 Tbsp extra virgin olive oil
1 small onion, diced
2 cloves garlic, minced
1 zucchini, diced
2 cups white button mushrooms, diced
1 tomato, diced
1 cup pasta sauce
Sea salt and ground black pepper, to taste
6 bell peppers, any colour, cut in half from top to bottom and seeded
1 cup shredded mozzarella, or more to taste

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius).

Cook quinoa according to package directions.

Heat a large skillet over medium heat. Add olive oil. When hot but not smoking, add onions and garlic and cook, stirring frequently, until fragrant and slightly translucent, about 5 to 7 minutes.

Add zucchini, mushrooms, and tomato and cook until slightly tender, about 3 to 5 minutes. Add the tomato sauce and cover and simmer until the vegetables have softened, about 10 more minutes.

Remove from heat and stir the cooked quinoa into vegetable mixture. Season with salt and pepper. Fill bell peppers with quinoa-vegetable mixture. Place peppers in a deep baking dish. Cover dish with aluminum foil. Bake until bell peppers are slightly tender, about 18 minutes.

Remove foil and sprinkle peppers with mozzarella. Bake until cheese is bubbling and melted, about 5 more minutes.

Vegan Zucchini Bread

INGREDIENTS

3 Tbsp water
1/2 cup melted coconut oil
1/2 cup unsweetened applesauce
2 cups sugar
1 tsp vanilla
2 cups finely chopped zucchini
3 cups flour
3 tsp cinnamon
2 tsp baking soda
1 1/2 tsp baking powder
1 tsp sea salt

DIRECTIONS

Preheat oven to 350 degrees Fahrenheit. Grease two 8-inch loaf pans with a small amount of coconut oil or other flavourless oil.

In a large mixing bowl, combine the water, melted coconut oil, applesauce, sugar, and vanilla. Stir in the zucchini and mix well.

In a medium mixing bowl. combine the flour, cinnamon, salt, baking soda, and baking powder with a wire whisk. Stir the dry ingredients into the zucchini mixture until just combined; do not overmix. Pour into prepared pans and bake for 50 to 60 minutes, or until a toothpick inserted in the centre comes out clean.

Fresh Apricot Pasta Salad

INGREDIENTS

Dressing:
1 fresh ripe apricot, pitted
1 Tbsp white wine vinegar
1 tsp sugar
2 Tbsp extra virgin olive oil
1 Tbsp finely chopped fresh basil or 2 tsp dried basil
Sea salt, to taste

Salad:
1/4 package rotini pasta
6 fresh apricots, pitted and sliced
1 zucchini, diced
1 bell pepper (any colour), sliced
1 Tbsp chopped fresh basil or 2 tsp dried basil
2 cups spring salad mix or lettuce, torn into bite-sized pieces

DIRECTIONS

Combine apricot, vinegar, and sugar in blender, and whirl until blended. With blender running, slowly add olive oil until smooth. Stir in basil and salt to taste. Refrigerate.

Cook pasta according to package directions, then rinse in cold water, drain, and let cool.

Combine pasta, sliced apricots, zucchini, bell pepper, and basil in bowl. Toss with apricot basil salad dressing and serve on a bed of salad greens or lettuce.

Tofu and Coconut Curry

INGREDIENTS

1 (400 mL) can coconut milk
1/4 cup tamari, divided
1/2 tsp brown sugar or demerara sugar
1 1/2 tsp curry powder
1 tsp minced fresh ginger
1 tsp chile powder and 1 tsp water, blended to make a paste
1 large onion, chopped
1 package (350 g) extra firm tofu, cut into 3/4 inch cubes
2 tomatoes, chopped
1 zucchini, thinly sliced
4 oz fresh mushrooms, chopped
1/4 cup chopped fresh basil
4 cups chopped chard, bok choy, or other cooking green
Sea salt to taste

DIRECTIONS

In a large heavy skillet over medium heat, mix coconut milk, 3 tablespoons tamari, brown or demerara sugar, curry powder, ginger, and chile paste. Bring to a boil.

Stir onion, tofu, tomatoes, zucchini, and mushrooms into the skillet. Cover, and cook 5 minutes, stirring occasionally. Mix in basil and chard or bok choy. Season with salt and remaining tamari. Continue cooking 5 minutes, or until vegetables are tender but crisp.

Zucchini Melt Sandwiches

INGREDIENTS

1 Tbsp butter
2 medium zucchini, cubed
1 pinch red pepper flakes
Sea salt and pepper, to taste
1 cup tomato and basil pasta sauce
1 1/2 cups shredded mozzarella cheese
2 French baguettes

DIRECTIONS

Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius).

Melt butter in a skillet over medium heat. Fry the zucchini in butter until browned and slightly tender. Season with red pepper flakes, salt and pepper, and stir in the tomato and basil sauce. Cook, stirring frequently, until sauce is hot.

Cut the ends off the baguettes (ends can be saved to make breadcrumbs) and cut into 6-inch lengths, then split horizontally.

Spoon a generous amount of the zucchini mixture into each piece of baguette. Top with a handful of shredded mozzarella. Close the sandwiches and wrap them individually in aluminum foil.

Bake for about 15 minutes in the preheated oven, until bread is heated through and cheese is melted.

Chevre Zucchini Gratin

INGREDIENTS

2 lbs zucchini, cut diagonally into 1/4-inch slices
3 Tbsp unsalted butter
1 large onion, halved and thinly sliced
Sea salt
Freshly ground pepper
8 oz chevre, at room temperature
1/2 cup whipping cream
1 oz Parmesan cheese, freshly grated (1/4 cup)
1/4 cup dry bread crumbs

DIRECTIONS

Preheat oven to 350 degrees. Grease a 9 by 13-inch baking dish. Boil zucchini in salted water until tender, but still crisp, about 2 minutes. Drain and pat dry.

Melt butter in a skillet. Add onion and saute until translucent. Arrange one-third of zucchini in prepared dish. Season with salt and pepper. Spread half of onion over zucchini. Repeat layers, seasoning with salt and pepper, and end with zucchini on top.

Crumble chevre into top of a double boiler. Stir in cream. Cook until smooth and thick, 3 to 4 minutes. Thin with an additional 2 to 4 tablespoons cream if too thick. Pour over zucchini layers. Combine Parmesan and bread crumbs. Sprinkle over gratin. Bake 35 to 40 minutes.

Note: May be prepared in advance and refrigerated or frozen. Bring to room temperature before baking.

Thymed Zucchini

INGREDIENTS

2 Tbsp extra virgin olive oil
1 1/2 Tbsp unsalted butter
1/4 cup finely chopped onion
1/4 cup chopped fresh parsley
1 pound fresh zucchini, cut into 3-by-1/2-inch sticks
1 vegetable bouillon cube, crumbled
1 teaspoon dried thyme or 1 Tbsp fresh thyme, chopped
Sea salt and pepper

DIRECTIONS

In a large skillet, heat the olive oil and butter on medium heat. Add the onion and parsley and cook until soft, but not browned.

Add the zucchini sticks, crumbled bouillon cube, thyme, and a pinch of salt and pepper. Gently stir to coat the zucchini. Cover and cook until tender, from 10 to 20 minutes, depending on how tender the the raw zucchini is to begin with, and how small you have sliced the pieces. Check and stir every few minutes. Be careful not to overcook.

Olive and Feta Pasta

INGREDIENTS

8 oz uncooked kamut spaghetti or other whole grain pasta
1 Tbsp extra virgin olive oil
2 cloves garlic, minced
8 oz crimini mushrooms, sliced
2 small zucchini, sliced
Dried oregano to taste
Sea salt and pepper to taste
12 pitted black olives, sliced
1 oz crumbled feta cheese

DIRECTIONS

Bring a large pot of lightly salted water to a boil. Add spaghetti and cook according to package directions until al dente; drain.

Heat the olive oil in a skillet over medium heat, and saute the garlic 2 minutes. Mix in mushrooms and zucchini. Season with oregano, salt, and pepper. Stir in olives, and cook until heated through.

Place pasta in the skillet, toss to coat, and continue cooking about 2 minutes. Top with feta cheese to serve.

Zucchini Fritters

INGREDIENTS

2 medium zucchini, unpeeled & shredded
1 cup of flour
2 beaten eggs
Sea salt to taste
Black pepper to taste
1 tsp of oregano
1 clove minced garlic
1/4 cup of water
1/4 cup of Parmesan cheese

DIRECTIONS

Combine and mix all ingredients. Mixture will be the consistency of pancake batter. Drop by tablespoonfuls into hot oil and fry until golden brown. Drain on paper towels.

Zucchini-Cilantro Dip

INGREDIENTS

2 medium zucchini, trimmed, grated
1/2 tsp sea salt
1 cup plain yogurt
3/4 cup sour cream
2 Tbsp extra virgin olive oil
1 Tbsp white wine vinegar
1/4 cup chopped fresh cilantro
2 large garlic cloves, minced
1 tsp ground cumin
Generous pinch of cayenne pepper
Sea salt and pepper to taste

DIRECTIONS

Place grated zucchini in colander and sprinkle with salt. Let drain 30 minutes. Rinse zucchini. Drain well. Using kitchen towel, squeeze as much water from zucchini as possible.

Whisk yogurt, sour cream, olive oil and vinegar in medium bowl until well blended. Mix in zucchini, cilantro, garlic, cumin, and cayenne pepper. Season mixture to taste with salt and pepper. Cover dip and refrigerate at least 2 hours, and up to overnight, to blend flavours.

Serve with veggie sticks and/or pita bread triangles.

Makes about 2 1/2 cups.

Eggplant Casserole

INGREDIENTS

1/4 cup extra virgin olive oil
1 onion, chopped
2 cloves garlic, minced
2 tsp oregano
1 eggplant, sliced
2 cups cooked rice
1 lb zucchini, sliced
1 cup sliced green beans
Bread crumbs (to taste)

DIRECTIONS

Preheat oven to 350F.

Heat the olive oil in a small pan over medium heat. Sauté the onion and garlic until onion is translucent. Remove from heat, add the oregano, and mix well.

Place the eggplant slices on the bottom of a baking dish. Pour the sautéed mixture over it. Add the cooked rice, then the zucchini and green beans. Sprinkle with the dried bread crumbs. Bake for about 45 minutes.

Marinated Mushrooms & Zucchini

INGREDIENTS

8 oz fresh button, cremini, or chanterelle mushrooms, quartered
1 medium zucchini, halved lengthwise and sliced 1/4 inch thick
1/4 cup lemon juice
1/4 cup extra virgin olive oil
1 Tbsp Dijon mustard
1 tsp sugar
1/2 tsp dried basil, crushed
1/4 tsp sea salt
1/4 tsp black pepper

DIRECTIONS

Combine the mushrooms and zucchini in a medium sized bowl.

For marinade, combine lemon juice, olive oil, mustard, sugar, basil, salt, and
pepper in screw top jar. Cover and shake well. Pour over mushroom mixture. Marinate in refrigerator for 4 - 8 hours, stirring twice.

Serve using a slotted spoon. Makes 6 servings.