Red Quinoa Zucchini Burgers

Ingredients:

• 2 cups low-sodium vegetable broth
• 1 medium sweet potato, diced (about 1 1/2 cups)
• 1 cup uncooked red quinoa
• 1 cup cooked chickpeas
• 1 small zucchini, grated (1 cup)
• 1/2 cup pumpkin seeds
• 5 1/2 Tbsp ground flaxseeds
• 3 1/2 tsp finely chopped fresh basil
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper
• 1/2 tsp chili powder
• 1/2 tsp finely chopped fresh thyme
• 2 Tbsp olive oil

Directions
1. Bring broth, sweet potato, and quinoa to a boil in a saucepan over medium heat. Cover, reduce heat to medium low, and simmer 20 minutes or until quinoa is tender. Transfer to bowl to cool.


2. Stir chickpeas, zucchini, pumpkin seeds, ground flaxseeds, basil, salt, pepper, chili powder, and thyme into quinoa mixture, mashing chickpeas and sweet potato but leaving some chunks. Shape mixture into 8 patties.


3. Preheat oven to 400 degrees F, or preheat grill to medium-high.


4. Heat oil in large skillet over medium heat. Cook patties 2 to 3 minutes per side, or until lightly golden brown. Remove from heat, and either place on baking sheet, and bake 15 minutes, or cook on grill 8 to 10 minutes, turning once.


Nutrients Per Patty:
Calories: 242
Protein: 9 g
Fat: 11 g
Carbohydrate: 29 g
Fiber: 8 g
Sodium: 346 mg
Potassium: 448 mg
Phosphorus: 339 mg

zucchini Hummus

Ingredients:

·         3-4 medium zucchini’s

·         ¼ C olive oil

·         ¼ C lemon juice

·         ½ C + 2 Tbsp tahini

·         1 ½ tsp salt

·         2 tsp cumin (optional)

·         4 cloves garlic (optional)

·         Paprika to garnish

Directions:

1.       Chop zucchini into equal 1-2 inch chunks.

2.       Fill mixer or food processor half way with zucchini and slowly add the remaining chunks. (should make a liquid)

3.       Optional --If the zucchini is juicy take a fine mesh strainer and drain the zucchini over a bowl.

4.       Place the olive oil, lemon juice, tahini, garlic, cumin, and salt in mixer/food processor and process until smooth.

5.       Add the zucchini and blend together

6.       The hummus will be runny at first but should firm up if placed in the refrigerator for an hour.

7.       Can garnish with paprika, cumin, olive oil, or more garlic

Nutrients Per Serving (based on 12 servings per recipe)
Calories: 122
Fat: 11 g
Protein: 3 g
Carbohydrate: 5 g
Fiber: 2 g
Sodium: 213 mg
Potassium: 197 mg

Zucchini Italiano

Ingredients:

·         6 small zucchini, cut into ¼ inch slices

·         2 Tbsp butter

·         1 cup water or milk

·         3 Slightly beaten eggs

·         1 tsp sat

·         2 tsp basil

Directions:

Put zucchini in 1 ½-qt casserole. Dot with butter. Bake at 400 degrees for 15 minutes. Combine and pour remaining ingredients over zucchini. Set casserole in a shallow pan with one inch hot water. Bake at 350 degrees for 40 minutes or until knife comes out clean.

Makes about 3 servings

Nutrients Per Serving (using water instead of milk)

Calories: 177

Protein: 9.2 g

Carbohydrates: 8 g

Fiber: 2.6 g

Fat: 13 g

Sodium: 869 mg

Potassium: 690 mg

Phosphorus: 188 mg

Moroccan Chickpeas and Zucchini

Ingredients:

• 1 tsp olive oil
• 1 small yellow onion, sliced thinly
• 4 cloves garlic, minced
• 1 Tbsp minced fresh ginger
• 1/2 tap red pepper flakes
• 2 bay leaves
• 1 tsp ground cumin
• 1 tsp coriander
• generous pinch of ground cinnamon
• 1/2 tsp salt
• 2 cups vegetable broth
• 1 cup baby carrots
• 2 zucchini, sliced into 1/4-inch-thick half-moons
• 1 (24 ounce) can whole tomatoes
• 2 (16 ounce) cans chickpeas, drained and rinsed
• 3 tbsp chopped fresh mint, plus a little extra for garnish

Instructions

1. Prehead a 4-quart pot over medium-high heat. Saute the onions in the oil until translucent, about 4 minuts. Use a little nonstick cooking spray or broth if needed. Add the garlic, ginger, and red pepper flakes, and saute for another minute.

2. Add the remaining spices and salt, and saute for about 30 seconds.

3. Deglaze the pot with the veggie broth and mix in the carrots. Cover the pot and bring it to a boil. Once boiling, lower the heat to a simmer and cook for about 10 minutes. Add the zucchini. Break up the tomatoes with your fingers and add them to the pot, including the juice. Mix in the chickpeas.

4. Cover the pot and bring to a slow boil. Cook for about 15 minutes. Then adjust the lid so that there's some room for steam to escape. Cook for another 15 minutes; the liquid should reduce a bit, but not too much. Add the mint, if using, and let sit for about 10 minutes to let the flavors meld. Remove the bay leaves and taste for salt.

Serves about 6

Nutrients per serving:
Calories: 230
Fat: 2.5 g
Protein: 10 g
Carbohydrates: 45 g
Fiber: 10 g
Sodium: 1010 mg

Recipe Source: Appetite for Reduction by Isa Chandra Moskowitz

Raw Hummus

Ingredients:

• 1 cup zucchini with skin, chopped
• 6 Tbsp raw tahini
• 6 Tbsp Sesame seeds, soaked for 4 hours, rinsed, and drained
• 3 Tbsp lemon juice
• 3 Tbsp olive oil
• 4 cloves garlic
• 1 tsp paprika
• 1 tsp salt
• 1/4 tsp ground cumin
• pinch of cayenne

Directions:

Combine all ingredients, except the Tahini and the sesame seeds in a high-speed blender or food processor and puree. Add sesame seeds and puree. Add tahini and blend until smooth and creamy. 

Makes approx. 10 servings

Nutrition Facts Per Serving:

Calories: 125

Protein: 2.7 g

Carbohydrate: 4.3 g

Fat: 11.6 g

Fiber: 1.6 g

sodium: 245 mg

Potassium: 105 mg

Phosphorus: 106 mg

Zuchini Oat Bread

Recipe Source: http://www.hungryhungryhippie.com/sweet-zucchini/

Ingredients:

• 1 zucchini, shredded
• 1 cup oat flour
• 1/2 cup almond flour
• 2 tbsp ground flax
• 1 tsp baking powder
• 1/2 tsp baking soda
• 1/4 tsp salt
• 1/3 cup brown rice, honey, or maple syrup
• 1/4 cup oil (canola or coconut)
• optional: shredded coconut, carob chips, walnuts, etc.
• splash of rice/almond/soy milk if mixture is too dry

Directions:


Pre-heat oven to 375.

Shred zucchini. In a large mixing bowl, add the rest of ingredients. Mix and add in the zucchini. Let the batter sit for a few minutes (to give the flax some time to “gel”).

Add whatever mix-ins you’d like.

Pour into two mini loaf pans (sprayed with non-stick) or one large loaf pan. Bake for 25 minutes on 375 degrees.

* Mixture is very crumbly when hot, allow to cool before cutting or taking out of pan

Nutrition facts per slice (makes about 10 slices)
Calories: 180
Protein: 5 g
Carbohydrate: 23 g
Fat: 8 g
Fiber: 2 g
Sodium: 176 mg
Potassium: 208 mg
Phosphorus: 152 mg

Raw Zucchini, Carrot, and Cashew Salad Rolls

Makes about 4 servings

Ingredients:

Salad Filling

• 3 medium zucchini, shaved thinly lengthways
• ½ carrot, julienned or grated
• ½  red capsicum, julienned or finely sliced
• 1  cucumber, julienned or finely sliced
• ¼ cup  coriander leaves
• ¼ cup mint leaves, roughly chopped

Cashew Sour Cream

• 1 cup raw cashews, soaked a few hours or overnight
• ¼ teaspoon sea salt
• ½ tablespoon lemon juice (or cider vinegar)
• ¼-½ cup filtered water

Guacamole

• 1 ripe Avocado
• 2 tablespoons red onion, finely diced
• ½ lime, juiced
• Dash of Tabasco, to taste
• Salt, to taste

Directions

Salad filling:

In a large bowl, gently toss the salad to combine.

* can add rocket leaves to the salad for a peppery bite.

Cashew Sour Cream

drain the cashews, place nuts in a food processor add remaining ingredients then puree until smooth. Refrigerate until needed.

To Assemble…To make one roll… on a clean bench or chopping board lay approx. 8 zucchini strips lengthways and close together, spread a spoon of each sour cream, guacamole and top with a small handful of salad and roll up tightly. Repeat with remaining ingredients. Cut in half and eat straight away!

Nutrition Facts Per Serving (With 1 Tbsp of Cashew Sour Cream and 1 Tbsp of Guacomole)

Calories: 140

Protein: 5 g

Carbohydrate: 16 g

Fat: 8 g

Fiber: 5 g

Sodium: 55 mg
Potassium: NA
Phosphorous:  NA

Recipe from: http://www.organicempire.com.au/recipes/117/

"Raw" Bean-less Zucchini Hummus

INGREDIENTS:
• 3 raw zucchini, peeled and chopped
• 6 tbsp lemon juice
• 4 cloves garlic
• 2 tsp paprika
• 1 tsp sea salt
• 1/2 tsp ground cumin
• 1 tsp turmeric
• 2 pinches ground cayenne pepper
• 1/2 cup raw tahini
• 1 cup sesame or sunflower seeds, soaked
• Extra-virgin olive oil, for drizzle
• Fresh parsley, minced for garnish

INSTRUCTIONS:
1. Place all ingredients, except oil and parsley, into a blender or food processor and blend until smooth or to desired consistency. Drizzle with oil and garnish with parsley. Complement it with crudités, raw flax crackers or whole-grain pita bread. You can also spread it on sandwiches or mix it with salads.

Nutrients per 3-oz serving
Calories: 140
Protein: 5 g
Total Fat: 11 g
Carbohydrate: 8 g
Fiber: 2 g
Sodium: 115 mg
Potassium: 315 mg
Phosphorus:260 mg

Recipe source: cleaneating.com

EDAMAME WITH STIR-FRIED VEGETABLES

Simple – Serves 6
For a video of cooking this recipe go to www.feedinghealth.com

INGREDIENTS:
Olive oil. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 T
Cumin seeds. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1 t
Garlic chopped . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 cloves
Jalapeño pepper sliced in half. . . . . . . . . . . . . . . . . . . . . .one-half
Corn kernels fresh (or frozen). . . . . . . . . . . . . . . . . . . . . .1••• Cups
Turmeric. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .••• t
Salt . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .to taste or ••• t
Edamame thawed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1 Cup
Zucchini diced. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Cups
Sweet red bell pepper diced. . . . . . . . . . . . . . . . . . . . . . . .1 Cup
Cilantro with tender stems chopped. . . . . . . . . . . . . . . . . .1 Cup
Lemon juiced. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .one-half

DIRECTIONS:
1. Assemble and prepare all ingredients.
2. Add jalapeño, salt and turmeric to the corn and set it aside.
3. Heat on medium-high heat a 2 to 3 quart skillet or pan. Add cumin seeds.
4. When the seeds begin to change color add oil and garlic, turn heat to medium.
5. Fry the garlic for a minute, then add corn with combined ingredients. Stir and cook covered for 2 to 3 minutes.
6. Stir and add edamame, zucchini and red pepper. Stir and cook covered for 3 to 4 minutes.
7. Before serving add chopped cilantro and fresh lemon juice, stirring to mix all the ingredients.
8. Serve the vegetables over rice, quinoa or millet as part of a meal. Enjoy leftovers for lunch in a pita pocket.

Nutrients per Serving
Calories: 112
Protein: 5g
Carbohydrate: 12 g
Fat: 6 g
Fiber: 3 g
Sodium: 97 mg
Potassium: 385 mg
Phosphorus: 93 mg

VARIATIONS & OPTIONS
• Eliminate jalapeño if you prefer it without the heat of the pepper. Substitute cayenne pepper, fresh ground black pepper or mild paprika for the jalapeño.
• Substitute chopped onion for garlic.
• Substitute either basil or parsley for cilantro.
• The recipe calls for 6 ½ cups of vegetables, so you can substitute a variety of vegetable combinations.
• Substitute 1-cup sprouts for 1-cup zucchini. • Substitute canned beans for edamame.


From cookbook: Blending Science with Spices by Gita Patel