Nutrition, Recipes

Zucchini’s For Every Meal + Recipe

I am obsessed with zucchini’s (or courgettes). They are the most amazing vegetable and are so versatile. I never was obsessed with them until I started my low carb diet and I realised you can replace so many high carb foods for them, or eat them alone fried in butter. The main reason a lot of people eat zucchini’s are because they are low in carbohydrates, low on the glycaemic index and low in calories.

zucchini1

One medium zucchini only has 5g of carbohydrates; 2g of these being fibre and 3g of sugar. Making these amazing vegetables a great option for those with type 1 as they have little to no effect on blood sugar levels, and for people with type 2 diabetes or wanting to lose weight.

Zucchini’s also have a wide range of micronutrients which aid in other health benefits from these vegetables. They are high in potassium, manganese, B vitamins (B6, folate, and riboflavin), vitamin C and vitamin A.

The high water and electrolyte count in zucchinis allows the vegetable to act as a anti-inflammatory within the GI tract. Being able to act as a anti-inflammatory to the gut aids in leaky gut syndrome, diverticulitis and IBS. It will help with bloating, fluid balance and with waste issues such as constipation or diarrhoea.

Its basically a miracle vegetable that can also lower cholesterol, help improve eye health and act as an antioxidant as it is full of vitamin C and A.

Zucchini’s can be used in such a wide range of meals which is why I love this vegetable SO much! You can spirals zucchini to use instead of pasta or to make my  Zucchini Breakfast Pizza. You can also roast them along with your other vegetables, or fry them up with a little bit of coconut oil for a yummy side dish. Or use a fat spirals to make zucchini ribbons in your salads. (Need any more ideas haha)

Zucchini slice is my favourite thing EVER. It always has been since I was little but now mum and I have managed to adapt our favourite recipe to be lower carb without the flour. This slice makes a yummy lunch with a side salad or use it as a snack when your feeling a wee bit peckish.

Zucchini Slice (Low Carb Version)

Ingredients:

375g of finely grated zucchini

1 onion

3 crashed of bacon finely chopped (optional)

1 cup of grated cheese

3/4 cup of almond flour (or almond meal)

1/4 cup of coconut flour

1/2 cup of coconut oil

6 eggs

Salt and pepper

Method:

  1. Preheat oven to 180 degrees
  2. In a large bowl combine zucchini, onion, bacon, cheese, almond flour, coconut flour and lightly beaten eggs. Season with salt and pepper to your desire
  3. Add extra grated cheese on top if you want
  4. Cover a tin in baking paper, and pour in the mixture.
  5. Bake for 30-40 minutes or check with a clean knife to see if middle is cooked
  6. Cut into squares and pop into a container to store in the fridge.

P.S. You can make this into zucchini muffins by popping the mixture into a muffin tray

P.P.S. Add whatever left over vegetables or nuts you like into the slice. We sometimes like to add grated carrot and pine nuts.

Enjoy

x

 

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2 thoughts on “Zucchini’s For Every Meal + Recipe”

  1. I am not sure what this means . . . “3 crashed of bacon finely chopped (optional)”.

    I can guess that it is a typo and you meant rasher, but being American, not sure what that is. A slice? And if you are from AUS or ND, that is 2 or 3 times what we get.

    Like

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