4 Healthy Zucchini Recipes for Paleo Lovers

Zucchini (classified among the squash family) supplies a lot of high quality vitamins, minerals and anti-oxidants. You can consume it with several other vegetables to maintain a healthy and balanced paleo diet. Let me share some really interesting facts about zucchini, which I bet you don’t know. For example:

  • Are you aware that the total calorie content of zucchini is lowest among the vegetables? One cup of zucchini supplies only 19 calories (which is roughly half the calories supplied by an equal amount of green vegetables like broccoli or spinach).
  • High Zeaxanthin and Lutein content helps in improving vision and eye-sight.
  • 1 cup of zucchini can furnish approximately 8% RDA (recommended daily allowance) of cardio-protective minerals like potassium (or about 295 milligrams).
  • Additionally, it also supply high amounts of Vitamin C, folate and other nutrients for optimal health.

Here are simple, healthy and gluten-free main dishes to add a zest to your taste buds.

Zucchini and Tomato Lasagna

INGREDIENTS

  • ½ cup Almonds (raw)
  • 1 tablespoon Yeast (nutritional)
  • 2-3 tablespoons Water
  • 1 tablespoon Chives (chopped)
  • 1 Zucchini (thin longitudinal slices)
  • Herbs like basil, ground pepper to taste
  • 1/2 cup Cherry tomatoes sliced
  • Sea salt to taste

Preparation time = 60 minutes

Cooking time = 15 minutes

DIRECTIONS

  1. Soak and then drain almonds in plain water (give at least one hour).
  2. Grind almonds with salt, water and yeast until the consistency similar to ricotta is reached. Scrape sides if required.
  3. At the end, add chives and grind to meet the consistency.
  4. Now place zucchini slices in the serving dish and add filling (like in any other form of lasagna). After adding the filling, cover it with slices of zucchini. Arrange multiple layers.
  5. Serve fresh and garnish with freshly grounded black peppers and herbs.

Pizza Zucchini Boats

INGREDIENTS

  • 4 medium sized Zucchini
  • ½ cup Pizza sauce/marinara
  • 1/4th cup Yeast (nutritional)
  • 1/4th Red onion (sliced)
  • 1/4th cup Olives (chopped)
  • ½ cup Cherry tomatoes (sliced)
  • 2 tablespoons Basil chiffonade (fresh)

Preparation time = 10 minutes

Cooking time = 35 minutes

DIRECTIONS

  1. Slice zucchini length wise into half and scoop out the seeds, cut the slices from bottom to help settle the pieces (if required).
  2. Combine yeast and tomato sauce.
  3. Cover the inside layer of zucchini with the sauce in thin layer; add onions, tomatoes and olives at top.
  4. Place in preheated oven at 400°F for 20 to 25 minutes, until zucchini gets soft.
  5. Serve with fresh basil sprinkled at top.

Zucchini Noodle Wrap with Fresh Avocadoes

INGREDIENTS

  • 3 tsp Feta cheese
  • 1 whole-wheat Tortilla wrap (about 6-8 inches) 
  • 1 cup Zucchini (in the form of spiralized noodles) 
  • 1 cup Black beans
  • 1 small Carrots (shredded or spiralized)
  • ¼ sliced Avocadoes
  • 2 tsp. Hummus
  • Salt & pepper to taste

Preparation time = 10 minutes

Cooking time = 10 minutes

DIRECTIONS

  1. Spread the wrap on the serving dish. Now apply a uniform layer of hummus on one side. Sprinkle salt and pepper to taste.
  2. Now add avocadoes, carrots and beans on one side of the tortilla wrap.
  3. Add zucchini noodles (and other veggies if you like) and top it off with feta cheese.
  4. Roll the wrap and secure the open edge with a tooth-pick.
  5. Enjoy as a snack or lunch.

Zucchini Fettuccine

INGREDIENTS

  • 1 medium sized Butternut squash
  • 3 tablespoons Coconut oil
  • 1 medium sized Yellow onion (chopped)
  • 2 cloves Garlic (minced)
  • 2 teaspoons Rosemary (dried and crushed)
  • 1 cup Coconut milk (full-fat, canned)
  • ½ cup Chicken/vegetable broth
  • ½ teaspoon Sea salt
  • 1 pound Mushrooms (sliced)
  • 3 pounds Zucchini (spiraled into fettuccine shape)
  • Black pepper to add accordingly

Preparation time = 10 minutes

Cooking time = 15 minutes

DIRECTIONS

  1. Cut the butternut squash length wise into two pieces. Pour 1 tablespoon of oil in baking pan and add butternut squash.
  2. Place in preheated oven at 375°F for 20 to 45 minutes until squash gets soft. Take out from the oven and set aside to cool. When cooled down, take out a scoop of flesh, remove the skin and blend.
  3. Place pan on medium flame and add coconut oil (1 tablespoon), onions and garlic. Sauté until you can smell the aroma of garlic and onion gets translucent.
  4. Blend Butternut squash, rosemary, coconut milk, broth, salt and sautéed mixture together until smooth texture appears.
  5. Add remaining coconut oil in a pan, sauté mushrooms until they get brown (ideally 2 minutes). Cook after adding zucchini fettuccine until it gets tender. Now, add the blended sauce in same pan and cook until hot.
  6. Serve hot topped with black pepper.

Besides high quality nutritional composition of zucchini noodles; there are several other benefits why you should try this recipe:

  • The traditional Fettuccine is made up of flour, which is obtained from wheat. If you are suffering from a metabolic condition or gut inflammatory disorders, consumption of traditional noodles and fettuccine can worsen your symptoms. However, with zucchini noodles, disturbing symptoms and worsening of gut inflammation can be largely prevented.​
  • A bowl of traditional fettuccine supply anywhere between 220 to 300 calories, however, a bowl of zucchini noodles supplies only 45 calories.

Try these recipes and let us know how you like it!

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