Zucchini
LET’S
NATIONAL
SN EAK S O M E
Zucchini
ON T O Y O U R
Neighbor’s
Porch Day
So good grilled!
Zucchini is delicious simply grilled. Halve smaller zucchini
lengthwise; slice larger squash into ¼-½-inch thick planks.
Brush with oil and dried Italian seasoning or your favorite
vinaigrette and place over a medium-hot grill. Cook until
tender and grill-marked, 4-5 minutes per side.
Marinated Squash Ribbon Salad
2 summer squash, thinly sliced lengthwise
2 carrots, thinly sliced lengthwise
Anyone who grows zucchini
knows what a prolific plant it
is. Bountiful zucchini harvests
have inspired one of our favorite
holidays—‘National Sneak Some
Zucchini onto your Neighbor’s
Porch Day’—observed on the
eighth of August every year.
Whether you grow it or not, you
can honor its abundance and
celebrate the holiday by
enjoying some in your own
kitchen and sharing it with
a friend or neighbor.
Toasted sesame seeds or pumpkin seeds, for garnish
Summer squash are
nutritionally packed with
health benefits that help us
through the hot summer
weather. They are great
sources of potassium—a vital
mineral—which we lose when
we perspire. They also have
good amounts of vitamins A
and C, and they are rich in
cancer-fighting carotenes.
Add ginger and garlic to the dressing and let it sit for 5 minutes.
1 bunch kale
Juice of 1 lemon
2 T. soy sauce (or Bragg Liquid Aminos)
2 T. olive oil
1 t. toasted sesame oil
2 T. garlic, thinly sliced or minced
2 T. fresh ginger, minced or grated
Remove the stems from 1 bunch of kale. Rinse the leaves, then spin
them dry and tear into bite-sized pieces roughly.
In a small bowl mix the lemon juice, soy sauce or Bragg Aminos,
olive oil and toasted sesame oil.
Place the kale in a large bowl with the dressing. Use your hands
to massage the dressing into the kale. Let it sit for 10 minutes.
Massage again.
Meanwhile, use a vegetable peeler, spiralizer (for thin noodle shapes)
or mandolin to very thinly slice lengthwise the squash and carrots. Toss
with the kale and let sit 5 minutes, then sprinkle with toasted sesame seeds
or toasted pumpkin seeds.
This salad keeps well in the fridge for several days.
Per Serving: Calories 170; Total Fat 9g; Saturated Fat 1.5g; Cholesterol 0mg;
Sodium 480mg; Total Carb 21g; Dietary Fiber 5g, and Protein 6g.
As these recipes attest, this versatile cucurbit works well
in all kinds of dishes—savory or sweet!
Raw Zucchini Spring Rolls
with Cashew Lime Dipping Sauce
Greek Zucchini, Mint,
and Feta Salad
Chocolate Zucchini Bread
1 ¾ c. sugar
Spring Rolls:
8 medium zucchini, grilled
3 medium-large zucchini, divided
¾ c. crumbled goat feta
½ c. fresh basil leaves
1 c. chopped fresh mint
½ c. fresh cilantro leaves
½ c. chopped kalamata olives
1 c. oil (melted butter, coconut oil,
olive oil, or grapeseed oil),
plus enough to coat the pans
½ c. fresh mint leaves
¼ c. olive oil
2 c. grated zucchini
Dipping Sauce:
Pepper
1 T. vanilla extract
½ c. cashew butter or almond butter
Salt is optional
3 c. all-purpose flour
1 T. lime zest
Juice of a lemon
½ c. cocoa powder
1 T. tamari
2 serrano peppers, seeded
2 T. fresh lemon juice
½ to ¾ c. filtered water, as needed
Place all sauce ingredients except
water in a blender. Add water slowly
as needed for desired consistency.
Purée until smooth.
Use a vegetable peeler to slice two
zucchinis into very long, thin strips.
Slice remaining zucchini into 3-inch
matchsticks. Remove stems from basil,
cilantro and mint. Place a zucchini
strip on a flat surface. Layer half of it
with a few zucchini matchsticks, basil,
cilantro and mint; roll up on a slight
diagonal to secure fillings. Serve with
dipping sauce.
Per zucchini spring roll: 50 Calories;
Total Fat 1g; Saturated Fat 0g; Cholesterol 0mg;
Sodium 30mg; Total Carbohydrate 9g;
Dietary Fiber 5g, and Protein 4g.
Per ¼ c. dipping sauce: Calories 130;
Total Fat 12g; Saturated Fat 1g; Cholesterol
0mg; Sodium 135mg; Total Carbohydrate 4g;
Dietary Fiber 2g, and Protein 5g.
Sautéed Summer Squash
with Red Onion and Herbs
2 T. extra virgin olive oil
1 medium red onion, diced
1 ½ lbs summer squash, sliced
2 T. chopped marjoram or basil
2 garlic cloves, minced
Sea salt and ground black pepper
Heat the oil with the onions and cook
until they are almost translucent.
Increase the heat slightly and add the
squash; sauté until heated through.
Add garlic and herbs. Season to taste
with sea salt and pepper.
Per serving: Calories 140; Total Fat 7g;
Saturated Fat 1g; Cholesterol 0mg;
Sodium 10mg; Total Carbohydrate 19g;
Dietary Fiber 3g, and Protein 2g.
3 large eggs
1 ¼ t. salt
Follow the grilling instructions on the
opposite side of this flyer. Let cool.
Drizzle zucchini with the olive oil and
lemon. Add the mint, olives, salt and
pepper to taste (the feta is salty, so you
may not need much salt). Sprinkle with
feta. Serve cold or at room temperature.
Per serving: Calories 180; Total Fat 12g;
Saturated Fat 4.5g; Cholesterol 20mg;
Sodium 360mg; Total Carbohydrate 12g;
Dietary Fiber 6g, and Protein 7g.
1 t. baking soda
1 t. ground cinnamon
¼ t. baking powder
½ c. chocolate chips
½ c. chopped nuts
Preheat the oven to 350°. Lightly grease
two 5x9-inch loaf pans.
Combine the sugar, eggs and 1c. oil in
a large bowl. Beat until well blended.
Stir in the zucchini and vanilla.
Ratatouille
In another bowl, sift together the flour,
cocoa powder, salt, baking soda and
baking powder.
2 medium bell peppers, cubed
Add the flour mixture to the zucchini
mixture and stir just until blended. Stir
in the chocolate chips and nuts.
Distribute the batter evenly into the
prepared pans.
2 T. olive oil
1 medium onion, chopped
1 to 2 garlic cloves, finely chopped
3 medium tomatoes, chopped
1 medium eggplant, peeled and cubed
1 medium zucchini or squash, cubed
Chopped fresh parsley, oregano
and basil
Bake the loaves for 1 hour, or until a
tester inserted in the centers comes out
clean.
Parmigiano Reggiano, grated (optional)
On wire racks, cool the breads in the
pans for 10 minutes. Invert onto the
racks and cool completely.
Heat the oil in a large, heavy skillet
over medium heat. Sauté the peppers
and onion until soft.
Per serving: Calories 330; Total Fat 17g;
Saturated Fat 3g; Cholesterol 30mg;
Sodium 210mg; Total Carbohydrate 42g;
Dietary Fiber 2g, and Protein 5g.
Stir in the garlic,tomatoes, eggplant,
zucchini and herbs. Cover and simmer
for about 30 minutes.
Garnish with more chopped fresh herbs
and Parmigiano Reggiano. This is a
delicious vegetarian main dish served
alongside rice, pasta, or bread.
Per serving: Calories 130; total fat 5g;
Saturated Fat 0.5g; Cholesterol 0mg;
Sodium 15mg; Total Carbohydrate 19g;
Dietary Fiber 7g, and Protein 4g.
OP EN DA ILY TO EVE R YON E
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