Updated Nov29/19
Did you know that zucchini, which is in the courgette family is actually a fruit? Did you also know that slices of zucchini on your eyes can help eliminate puffy eyes? (Hmmm, not sure I want to try that one, I prefer cucumbers....😛! )
On the nerdy science side, zucchini is a nutrient dense food and one vegetable most people tend not to eat enough of! Here are a few reasons to include zucchini in your meal fare:
it has a high water content, good fibre, contains low sodium and high potassium to help to maintain healthy blood pressure, lower cholesterol levels and help with weight loss!
contains antioxidants and phytonutrients helpful for health and fighting free radicals
rich in B vitamins like folate, B6, B2(riboflavin) which can help with energy, brain function and the digestion process and it is
high in Vitamin C (especially in the peels) which helps with immune, adrenal, thyroid function and helps with collagen production.
🛒 Shopping List: Zucchini’s
Here is one recipe to help you incorporate zucchini in your meals!! This recipe will tantalize even the most scrutinizing of pizza lovers and it is grain free!
I have been making this gem for over 12 years! Each time with little modifications, but this is my best yet! Yes, that's right, this isn't a "new thing"- at least not in this kitchen! I have adapted this recipe to make this pizza grain free and vegetarian friendly. By the way, I go full tilt on the toppings! I use every one of them and it makes for a extremely filling all in one healthy meal!
Gourmet Zucchini Pizza Crust
Preparation: 45 minutes Cook and Bake Time: 45 minutes- 1 hour Bake and Preheat 400F
Ingredients: 2 packed cups of grated zucchini (1 or 2 medium to 1 large zucchini) 1 small-medium yellow onion, sliced 1 tbsp of marinated sun dried tomatoes 1 tsp honey 1 tbsp of ground flax seed 1 tbsp of ground chia seed 1/2 cup of coconut flour (optional: almond, brown rice flour) 1/4 cup of grated sheep parmesan (Pecorino) 2 tbsp of olive oil 1 beaten egg 11/2 tsp of dried basil 1/2 tsp of dried (Mediterranean) oregano 1/4 black pepper, optional
Preparation: Making the Crust
Preheat oven to 400F.
Using a pizza or cookie tray, line with parchment paper.
Combine and mix together the zucchini, the flax, chia, flour, parmesan, herbs and spices. Add the beaten egg and 1 tbsp of olive oil and mix well. If the mix looks too wet, add just enough flour to help the zucchini come together like a dough.
Heat a small fry pan with 1 tbsp of olive oil. Heat 5-10 seconds. Add onion to pan and sauté till onion is sweating and translucent. Add honey and chopped sun dried tomatoes, sauté 3 minutes till onions look caramelized. Remove from heat.
Using a spatula drain any excess moisture or oil from the onion. Mince the onion and the sun dried tomatoes. Add to zucchini mix.
Using spatula, spread the zucchini mix onto the prepared pan with the parchment paper to a thickness of 1/2 of an inch ( 1.25cm). You can make circles or squares.
Place in oven for 20-25 minutes. Halfway through baking, flip the crust with parchment paper over onto another sheet of parchment paper and continue to bake.
Choose and prepare your toppings.
Topping Suggestions:
pesto sauce or tomato pizza sauce
baby spinach or baby kale
pitted kalamata olives
red peppers
chopped fresh tomatoes
marinated artichokes
shitake mushrooms, thinly sliced
optional meat: salami or ham or turkey or chicken (diced or sliced)
chopped fresh basil
mozzarella, parmesan cheese (preference to goat and sheep)
Layer your zucchini crust, starting with the sauce first, then leafy greens other vegetables, meat if using and top with any herbs and finally cheese.
Place back in oven until the cheese starts to bubble slightly 8-10 minutes.
Remove and enjoy!!
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