Tag Archives: zucchini

Zucchini Corn & Basil Soup

Just back from a few days away for Easter, I had some zucchinis in the fridge looking a little tired, just begging to be rescued.  With little else available, not much time on my hands and as I hate throwing food away, soup seemed like the easiest and best option for them. 

Green vegetables are an important part of any healthy eating plan and are of course best eaten soon after buying them to make sure they retain all of their wonderful nutrients.  Zucchinis typically are an excellent source of manganese (an important trace mineral) and vitamin C (antioxidant, immune system) and a very good source of magnesium (nerve & muscle function),  beta-carotene (precursor for Vitamin A – eyes & immune system), fibre (healthy bowel function), potassium (blood pressure), folate (red blood cell production & cardiovascular health), copper (trace mineral that works along with iron), riboflavin (vitamin B2 – important role in energy production) and phosphorus (mineral required for good bone and cell health). Wow!

I always have frozen corn on hand as it is so handy, although I will admit fresh corn does always taste better.  Corn, a  low GI starchy vegetable is a good source of many nutrients including thiamin (vitamin B1 – nerve, muscle & heart function), pantothenic acid (vitamin B5 – lots of roles including energy production), folate, dietary fibre, vitamin C, phosphorus and manganese.

Fresh herbs are a great addition to any dish adding a wonderful fresh flavour as well as extra nutrients.  Basil is one of my favourite herbs as it is so versatile (goes well with Asian, Italian or Greek food) and very easy to grow here in Sydney. Adding milk to the soup gives it a little creaminess but also adds calcium (for bone strength) which most of us don’t get enough of every day.

This is a really quick and yummy soup which makes a very healthy snack.  A larger serve could also be a great lunch along with some crusty sourdough bread topped with a lean protein source (turkey, tuna or even a little cheese for extra calcium!).

I think this is one of those staples you will make again and again….Enjoy 🙂

 

Zucchini Corn and Basil Soup

Makes 4 serves

  • 2 large zucchinis
  • 1 cup frozen corn
  • 3 cups water
  • 2 teaspoons Massel vegetable stock powder
  • 1/2 cup low fat milk
  • 1 tablespoon of fresh basil, shredded (or you could use chives, parsley, coriander…)
  • pepper

Place zucchini, corn and water in a saucepan and bring to the boil. Simmer over gentle heat for 10 minutes or until zucchini is soft. Remove from heat and puree in a blender or with a hand held blender until smooth. Stir through stock powder, milk and basil. Add pepper to taste.

Each serve (just over 1 cup/250ml) has 81 calories, 4g protein, 1 g total fat, 0.3g saturated fat, 3g of fibre (approx 10% of daily fibre requirements) and 67mg calcium (roughly 7% of your daily calcium requirement)

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Cornbread…yum!!!

It may be hard to believe considering my track record of posting many, many sweet recipes, but I actually prefer savoury foods over sweet.  One of those savoury foods which has always intrigued me is cornbread.  For some reason I have been on a mission to try to find a great cornbread recipe (during which time I have found many terrible ones)…and I think I finally have found it 🙂

Cornbread is very common in American cuisine, more specifically south or southwestern cuisine where it is often served with barbecued meats or chilli con carne.   Cornbread can be baked, steamed or fried.  These different cooking techniques will dramatically change both the taste and texture of the finished product.  Sometimes it can be so sloppy it is eaten with a spoon!  However I prefer the baked style which is also known as a quick bread = a bread which is quickly made since it doesn’t contain yeast. 

Some cornbread recipes I have tried in the past have been quite dry as the cornmeal or polenta used in it has a dry and gritty texture, but this also helps to provide cornbread with the lovely crunch.  With this recipe I added zucchini and used buttermilk (1/2 yoghurt, 1/2 milk)  to provide a little extra moisture.  I also added some fresh red capsicum as I think it teams really well with corn.  Roasted capsicum could be used instead.  Other ideas for more flavours to add are cold roasted pumpkin, crumbled fetta and/or fresh basil.  I think I will try all of those next time and make them into individual sized muffins.  They would be a great picnic food.

This recipe made 1 x 8 inch (20cm) square tin.  It is very easy to slice so can be slice quite thinly (or thickly of course).  It lends itself to spreading butter on it, but try to resist the urge as it is not necessary and will only add many extra unnecessary calories and saturated fat.  It is lovely warm straight out of the oven on its own, and I can imagine serving it with some delicious homemade tomato & basil or pumpkin soup….mmm. Enjoy 🙂

Cornbread with zucchini and capsicum

  • ½ cup wholemeal self raising flour
  • ½ cup white self raising flour
  • 1 teaspoon baking powder
  • 1 teaspoon salt
  • 1 cup polenta
  • 2 Tablespoons castor sugar
  • 1 medium zucchini (150g) grated
  • ½ cup diced red capsicum
  • 1 cup buttermilk (I used half yoghurt, half milk)
  • 3 Tablespoons olive oil
  • 1 egg

 Line a 20cm square tin with baking paper.  Preheat oven to 170 degrees.

Into a large bowl, sift flours and baking powder, add salt, polenta, sugar, zucchini and capsicum.

In a smaller bowl, whisk together egg, buttermilk and olive oil, pour into dry ingredients and stir through until well mixed. 

Pour into prepared tin and bake for 30 mins approximately, until firm to touch on top. 

Leave to cool in tin for 5 minutes, then place on rack to cool.

Would easily slice into 24 pieces with each piece having:

312kJ = 74 calories

2g protein, 10g carbohydrate, 2.5g fat with only 0.5g saturated fat and 0.7g fibre

Oops, I forgot to add that it is a little odd putting sugar in a savoury bread, however I have tried it with and without and it definitely has a better texture WITH the sugar.  The end result is in no way sweet.

I also do not usually add salt when cooking but this is another time when it makes such a difference in bringing out all the lovely flavours of the bread.  It is only a small amount after all and would be a lot less than what is in regular bread 🙂

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Zucchini, Walnut & Cranberry Loaf

I fully embrace any way in which you can increase your vegetable intake so this sounded like a good recipe to try – plus I got a heap of cheap zucchinis recently so was looking for something to do with them other than make soup!

This cake in many ways is similar to a carrot cake (so I may try it with carrots next and will let you know how that goes).  Zucchinis make a good base for a cake as they are pretty tasteless, however they add plenty of moisture.  Walnuts add a great crunch as well as being a good source of the essential omega 3 alpha linolenic acid and dried cranberries add a nice tartness (even though they are covered in sugar!)

This cake is very moist so it keeps quite well and is not too sweet.  I urge you to try it.  Enjoy 🙂

Zucchini Walnut and Cranberry Loaf

Makes 14 serves

  • ¾ cup wholemeal plain flour
  • ¾ cup white self raising flour
  • ½ teaspoon bicarb soda
  • 1 ½ teaspoons cinnamon
  • A pinch of nutmeg
  • ¼ cup chopped walnuts
  • ¼ cup dried cranberries
  • 1 ½ cups (200g) grated zucchini
  • 2 eggs
  • 1/4 cup olive oil
  • 1 teaspoon vanilla extract
  • ½ cup brown sugar

Line a loaf pan with baking paper.  Preheat oven to 180 degrees.  Sift together flours, soda, cinnamon and nutmeg into a medium sized bowl.  Add walnuts and cranberries and stir to coat with flour mix.  Add zucchini and set aside.  In another smaller bowl, whisk eggs and vanilla.  Add oil and sugar and whisk well. Pour egg mix into flour bowl and fold through until thoroughly combined.  Plop into prepared pan and smooth top.

Bake in oven for 30-35 mins until firm to touch.  Note that this cake doesn’t rise very much when cooking.  Wait until cool before cutting. 

This mix can also be used to make individual cakes or muffins

Makes 14 yummy slices at 150 calories each

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Japanese Pancake – Okonomiyaki

Last Sunday the weather was so lovely that my husband and I decided to be tourists in our own city and went for a wander through The Rocks.  Of course we couldn’t miss walking through the market there and worked up quite an appetite doing so. 

There were plenty of food venders there to choose from and we set about finding a ‘healthy’ snack option.  That was when we saw these delicious looking pancakes being made.  Even though we frequent Japanese restaurants, I had never seen these pancakes before.  Called Okonomiyaki, there were 4 varieties to choose from – chicken, beef, seafood or vegetable.  All were chock full of vegetables and you know what a fan of vegetables I am, so that was it, decision made.

Okonomiyaki is a savoury Japanese style pancake that is made with a batter, shredded cabbage, other fresh grated/sliced vegetables & some type of meat/seafood – batters and fillings vary between the different regions of Japan. 

According to wikipedia, the name is derived from the word okonomi, meaning “what you like” or “what you want”, and yaki meaning “grilled” or “cooked”.  Normally they are served topped with mayonnaise, a Japanese style barbecue sauce and are sprinkled with bonito flakes which appear to ‘dance’ as they move around in the heat rising from the pancake.

The one we ordered contained chicken as well as a stack of vegetables and we asked for only a little of the bbq sauce on top.  It was so yummy I couldn’t wait to try making them at home.  So after googling for ideas, I set about assembling my own version this afternoon, copying the vegetables in last weeks version (but you could pretty much use whatever you like – whatever is in the fridge) but omitting the chicken, and they turned out great.  Quick, easy and oh so healthy with all of those veggies tucked inside.  They were so tasty that they didn’t need any sauce or topping.

They make quite a decent sized snack which fills you up, but doesn’t leave you feeling heavy.  Perfect!

Please, Enjoy 🙂

My version of the Japanese (Vegetable) Pancake “Okonomiyaki”

  • 1/6 of a cabbage, shredded (about 3 cups)
  • 1 cup green beans, sliced into 3cm lengths
  • ½ small red capsicum, sliced
  • 1 zucchini, halved lengthways and sliced thinly
  • 1 carrot, grated
  • 3 eggs
  • 1 cup wholemeal flour
  • 1 cup water (supposed to be dashi, but I didn’t have any)
  • 2 tspn Massel vegetable or chicken stock powder (for flavour since I didn’t have dashi)
  • pepper

In a large bowl mix together all of the chopped vegetables

In a smaller bowl, whisk together eggs, then gradually add flour.  Add water slowly and when fully mixed in and smooth, add stock powder and pepper.  Pour onto vegetables and mix well

Heat a small non-stick pan (with a matching lid – I used a saucepan lid) over low heat. Add a small amount of oil (1/2 tspn approx) and swish around to spread across base of pan. Using a large spoon, spoon about 3/4 cup of mixture into pan and flatten slightly with the back of the spoon.  Place the lid on the pan and cook over low heat until golden brown about 3-4 minutes.

Carefully flip pancake over and cook other side for 2-3 more minutes.

And there you have your delightful, delicious, chock full of veggies – japanese pancake ready to eat 🙂

Each pancake has 160 calories, 8g protein & 6g of fibre

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Vegetable Pikelets with Avocado Topping

Avocadoes have been lovely lately and very reasonably priced 🙂

Avocadoes are a wonderful source of many important nutrients such as Vitamins A, C & E, folate and fibre.  They are also one of the few fruit that contain fat, however this is monounsaturated fat which is a healthy fat that our bodies like and use.  This fat helps to provide the creamy texture which makes avocadoes a wonderful topping on toast, bruschetta, dry biscuits and in this case, vegetable pikelets. 

The idea for these pikelets came from a visit to the Harvest Picnic in Werribee Park, Melbourne about 5 years ago!  The people on the stand promoting avocadoes could not make these pikelets fast enough.  The original recipe actually had avocado in the pikelet mix and used carrots instead of pumpkin and tomato instead of red capsicum.  I think they taste just as good my way.  Another adaptation would be to add some grated tasty or parmessan cheese to the mix.  This would however greatly increase the fat content and consequently, calories.

As it is, this recipe is really quick and easy to whip up and could also be a good one for the kids to try.  They would make a great after school snack and what a great way to get more vegies into the kids!! Enjoy 🙂

Vegetable Pikelets

1 small red onion, diced finely

1 cup of grated pumpkin

1 medium zucchini, grated

1 small red capsicum, finely chopped (1/3 cup approx)

3 Tbspn wholemeal self raising flour

1 egg, beaten

3 Tbspn low fat milk

Small amount of oil or spray for cooking (approx 2 teaspoons)

1 ripe avocado, mashed

1-2 Tbspn fresh coriander, chopped

Juice of 1 lemon or lime to taste

Salt and Pepper to taste

Method

Combine vegetables and flour.  Mix through egg and milk.  Season with salt and pepper.

Brush non stick frying pan with a tiny amount of oil or spray and place over heat.  Drop tablespoonfuls of batter into pan and cook until brown.  Flip over and cook a further 2-3 minutes. 

Place on a baking tray and bake in pre-heated moderate oven (160 degrees) for 10-15 minutes.

Remove from oven and top with avocado topping.  Serve immediately.

When it’s not avocado season you could top them with a really good tomato or mango relish

Avocado topping…

Mix coriander through avocado, then add juice to taste.  Spoon onto pikelets just before serving

Makes 20 pikelets

Each little pikelet has 188kJ or 45 calories when topped with avocado (a little less if you use relish)

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Zucchini, Corn and Fetta Fritters

Initially inspired by a lovely looking recipe I saw in the March issue of Notebook for zucchini, pea and haloumi fritters while out and about.  Only that when I got home I didn’t have any peas (but I had corn) or haloumi (but I had fetta), thus these were born.   

They were so quick and easy to make.  I used wholemeal flour to help lower the GI and boost the fibre (although with the zucchini and corn they are already quite high in fibre.)  If you want to limit the fat content, you could use low fat fetta (I only had full fat on hand)

I served them with a delicious homemade mango chutney, however tomato chutney, natural yoghurt or tzatziki would also go well with them.

They are definitely a delicious snack, but they would also make a great light lunch served with a green salad.

Zucchini, pea and fetta fritters

Makes 9 large (low calorie) fritters

  • 1 large zucchini, grated
  • ½ cup frozen corn
  • ¼ cup wholemeal self raising flour
  • 50g fetta cheese, crumbled
  • 1 spring onion or 3-4 chives, finely chopped
  • 1 teaspoon Massel vegetable stock powder (or you can use salt)
  • Pepper
  • 1 large egg, lightly whisked
  • Small amount of olive oil for cooking (2 teaspoons approx)
  • To serve: natural yoghurt; tzatziki; tomato or mango chutney

Place the zucchini, corn, flour, spring onion, fetta, stock powder and pepper in a large bowl.

Add the egg and stir until well combined.

Heat a very small amount of oil (as little as 1/2 teaspoon if possible) in a non-stick frying pan over medium heat.

Spoon large tablespoonfuls of mixture around the pan, allowing a small amount of room for spreading.

Cook for 3-4 minutes or until fritters are golden. Use a spatula to turn and cook the other side for a further 2-3 minutes. To test if the fritters are cooked through, gently press the middle of each fritter to see if it is firm. 

When cooked, transfer to a plate lined with paper towel. Repeat with remaining mixture.

Serve immediately, while fritters are still warm with yoghurt or chutney if desired.

Each fritter, cooked with minimal oil (and not including condiments) contains a tiny 60 calories  🙂 WOW!

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