This zucchini flatbread recipe re-inspires your love for bread, only without the wheat.

I’m always looking for low-carb alternatives to foods that I tend to overindulge in. I have a hard time holding back from chips, cheesy sauces, and, of course, bread. As I eat, I like to use bread as a vessel for my salad, leftover sauce on my plate, and a palate cleanser in between bites. Unfortunately, the empty carbs and calories inherent in white flour aren’t doing my body and mind any favors. That’s where zucchini comes into play. The following flatbread recipe is a zucchini-based paleo alternative to traditional flatbread. It’s a low-carb wonder that you can dig into without holding back. Enjoy!

This flatbread is held together by tapioca flour and egg. Tapioca is a starch extracted from cassava root. Tapioca flour has become a staple for gluten free baking – it lends to springy texture, promotes browning, and makes crispy crusts. For this flatbread recipe, it is essential in helping the bread to hold its own, so it doesn’t fall apart with each delicate touch. I add in an assortment of spices to boost the flavor profile of the resulting flatbread, but you can keep the mix as plain or as complex as possible. Play around with the spices and find what hits the spot for you.

Paleo Zucchini Flatbread Recipe

Serves 4

Ingredients

• 1 ½ pounds zucchini, shredded
• 1/3 cup tapioca flour
• 1 egg
• 1 egg white
• 1 garlic clove, minced
• ½ teaspoon onion powder
• 1/2 teaspoon dried oregano
• ½ teaspoon sea salt
• ¼ teaspoon black pepper

Directions

Preheat the oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper and lightly grease the parchment paper with olive oil.

Grate the zucchini and place the shreds into the center of a clean kitchen towel. Wrap the towel around the zucchini and use hands to squeeze out as much of the zucchini’s natural liquids. It is important for the zucchini to be relatively dry so that it firms up nicely when baked.

Transfer the zucchini to a large bowl and fold in the remaining ingredients. Once evenly combined, place the zucchini mixture into the center of the parchment paper-lined baking sheet and use clean hands to spread the mixture, forming an even-layered flatbread.

Place the baking sheet into the oven and bake for about 25-30 minutes, or until the flatbread is lightly browned and cooked through.

Remove the flatbread from the oven and let cool before serving.

Related on EcoSalon
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Shredded Zucchini Image from Shutterstock

The post Paleo, Gluten-Free Zucchini Flatbread Recipe appeared first on EcoSalon.

These indulgent zucchini patties highlight the sweetness of this popular late summer vegetable.

If the word “fried” scares you don’t run screaming after step 3. Yes, you will need to fry these zucchini patties once they are assembled but it’s just a flash fry and most of the oil will drain off on paper towels. These patties are the perfect starter to your light late summer meal. If you’re serving a salad for dinner, start with fritters to delight your guests as they assemble individual lettuce wraps.

Use a box grater to get nice thick strands of zucchini and don’t be afraid to mix up the herb selection. I’ve used parsley and green onions in this particular version but cilantro, dill or even basil would be delicious. I serve them with a very simple yogurt sauce and wrap the patties in lettuce leaves, but they are also delicious on their own.

Zucchini Patties with Lemon-Yogurt Sauce 

Makes about 12 fritters

Ingredients

2 medium-sized zucchinis
¼ cup feta cheese
1 egg
2 tablespoons all-purpose flour
½ cup chopped Italian parsley
3 scallion (green onion) stalks, finely chopped
1 lemon
¾ cup olive oil
1 teaspoon salt
½ cup Greek yogurt
12 baby lettuce leaves

Directions

1. On the large holes of a box grater, shred the zucchini into about 2 cups of strands. Add to a large bowl with the feta cheese, egg, scallions, flour, parsley and salt.
2. Zest the lemon and add about ½ teaspoon of the zest to the zucchini mixture. Then slice the lemon in half and squeeze half of the juice into the mixture and squeeze the other half into a small bowl and combine with the Greek yogurt. Set the yogurt mixture aside.
3. In a medium-sized skillet heat the olive oil over medium-high heat and place paper towels three layers thick on a plate within arm’s reach of the skillet.
4. Form the slider-sized patties with your hands, squeezing excess liquid out before gently placing in the hot oil. The patties should fit snugly in your palm.
5. Fry the patties, 3-4 at a time, cooking for two minutes on one side before flipping and cooking for an additional two minutes. Remove the patties from the oil carefully and drain on the paper-towels.
6. Serve the patties with a dollop of the lemon-yogurt sauce wrapped in a lettuce leaf.

Related on Eco Salon

Zucchini and Goat Cheese Sliders 

Vegan Leek and Zucchini Gratin 

Eggplant Zucchini Lasagna 

Photo credit: Ally Jane Grossan

The post Zucchini Patties Recipe with Lemon-Yogurt Sauce appeared first on EcoSalon.

Warmer weather is upon us, and the farmer’s markets are bursting with zucchini. This fritters recipe gives you all the crunch of a fritter without frying, so you’re not diminishing zucchini’s bright and tasty spirit, and you’re keeping things a little healthier than normally fried fare.

Best of all, the fritters recipe is versatile. Cut your zucchini in to smaller fritters for a great party and picnic take-along. Slice long for decadent sandwich filling. Or, cut them larger to make fillets that serve as the main course. Drizzle with the marinara, plate with some veggies, and dinner is served!

Make this gluten-free in a snap by swapping panko breadcrumbs for gluten-free breadcrumbs (and make sure your marinara and vegan mayo don’t contain any hidden wheat ingredients). Still just as delicious!

Prep Time: 15 min.
Cook Time: 45 min.
Servings: 8

Ingredients: 

• 3 large zucchini, skin on, cut in to 1 inch x 3 inch ‘fingers’ or larger filets, if you prefer (for an entree)

For the Soak:

• 2/3 cup water
• 2 tbsp vegan mayo
• 1 tbsp tahini
• 1 clove garlic, peeled and mashed
• 1 tsp Sriracha
• 1 tsp dried basil
• dash of cinnamon, to taste

For the Coating:

• 1 cup panko, or other breadcrumbs will work
• 1/4 cup nutritional yeast
• 1/4 cup ground flaxseed meal
• 1/2 cup vegan corn flakes, coarsely ground (or cornmeal, if you want a thicker crust)
• 1/2 tsp smoked paprika
• 1 tsp dried basil
• 1/4 tsp curry powder
• 1/4 tsp turmeric
• 1/3 tsp garlic powder
• 1/4 tsp salt
• 1 tsp freshly ground black pepper
• dash of cayenne, to taste

For the Creamy Cashew Marinara:

• 1/2 cup cashews, soaked and drained
• 1 cup marinara sauce
• 1 tbsp fresh basil, chiffonade

Assembly:

Preheat oven to 400 F and prepare two baking sheets with parchment.

In a food processor or dry-blade blender, mix all of the coating ingredients together. Once mixed, move mixture to a large bowl. Set aside.

In a large separate bowl, whisk the water, vegan mayo, tahini, Sriracha, garlic, cinnamon, and basil together until smooth.

In batches, place your zucchini filets in the soaking mixture and ensure they are completely covered. You may make a triple batch of the soak and marinate all of your zucchini filets overnight, covered in the refrigerator, for a more intense flavor.

Move thoroughly-soaked zucchini, one-by-one, in to the bowl with the dry mixture. Coat zucchini filets thoroughly, even pressing down to ensure the coating adheres to the soaking mixture.

Arrange prepared filets on baking sheet and spray with olive oil.

Place in oven at 400 F for 20 minutes. Check filets and once lightly browned (with coating firmly adhered to fritter), turn on other side and spray with olive oil to bake for another 20 minutes.

Filets should be firm, browned, and crispy. Remove from oven to cool.

In a small blender, combine soaked cashews, marinara sauce, and half of the fresh basil. Once blended, pour in to a serving dish and chill in the fridge. Top with remaining basil for garnish.

Once filets have had a chance to cool a bit, serve with dipping sauce on the side, or if you opted to do larger entree-style filets, plate with sauce drizzled overtop. – Ashlee Piper

Ecorazzi covers news and gossip on celebrities and notables in support of the environment and humanitarian causes. You can follow us on Twitter and Facebook.

Image: umami

The post Seasonal Zucchini Fritters Recipe with Cashew Marinara Dipping Sauce appeared first on EcoSalon.

When thinking of a healthy french fry, think zucchini. When thinking of eating this at a McDonalds, wait for pigs to fly.

French fries seem easy enough – just a matter of potatoes and frying oil, right? Wrong. The kind of fast-food fries we’re used to aren’t as straightforward as they seem. McDonald’s French Fries contain the likes of natural beef flavor (wheat and milk derivatives), citric acid, dextrose, sodium acid pyrophosphate, hydrogenated oils, stabilizer tertiary butylhydroquinone, and anti-foaming agent dimethylopolysiloxane. Many of these artificial ingredients are dangerous in large quantities and overall toxic in your body.

One medium serving (117 grams) of McDonald’s French Fries packs 380 calories, 19 grams of fat, 270 milligrams of sodium, and 48 grams of carbohydrates. With one serving accounting for nearly 30 percent of your daily value of fat, the 5 grams of dietary fiber and vitamin C calcium, and iron quantities, albeit scant to begin with, are vastly overshadowed. The carbohydrate count isn’t doing any favors to your waistline either.

With these stats, there is room for a serious makeover. To lower the fat, this recipe requires baking the fries, which are lightly coated with olive oil. I also used zucchini as the base to slash the carbohydrate load. Zucchini won’t crisp quite like a potato when baked, but it will firm slightly and taste absolutely crave-worthy. The corn flour helps to achieve a crispy brown coating, but if you want a firmer fry, replace the zucchini with a sweet potato or white potato. Regardless of how you alter the base vegetable or ratio of spices, you are bound to end up with a healthier alternative to the Micky D’s classic.

Spicy Zucchini Fries

Serves 1-2

Ingredients:

• 1 large zucchini
• 1/4 cup corn flour
• 1/4 teaspoon salt and pepper
• 1/2 teaspoon dried oregano
• 1/4 teaspoon red pepper flakes
• 1/8 teaspoon turmeric
• 1/4 cup extra-virgin olive oil

Directions:

Preheat oven to 425 degrees Fahrenheit.

Cut off both ends of the zucchini and slice it along its length into 1/2-inch pieces.

Set aside one of the rounded edge slices and turn zucchini onto its side so it is lying flat. Again, slice lengthwise into 1/2-inch thick pieces to create French fries shapes.

In a medium bowl, toss zucchini strips with corn flour, salt, pepper, turmeric, oregano, red pepper flakes, and olive oil until each fry is evenly coated with the spices and oil.

Lay fries out on a baking sheet so each has its own place.

Bake for 45 minutes or until browned and slightly crisped. Serve with herbs and ketchup!

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Nutritional Breakdown: Revamping the McDonald’s French Fry appeared first on EcoSalon.

A colorful salad you make in a bowl, not in the sink.

Some call this the kitchen sink salad; I call it the perfect salad. It is fail proof and fails to bore, even if you have it everyday! Packed with nutrition and flavor and with enough substance to keep you full for hours, this recipe is a great way to get the most from produce rounding its last leg in the fridge.

You could virtually use anything on hand, as long as you satisfy each of the four elements – vegetable, green, grain/legume, and fat. I added grated beets, carrots and zucchini as the vegetable, chopped kale as the green, cooked lentils as the legume, and avocado and an olive oil vinaigrette as the fat. Regardless of the nature of the components you choose, the result is the same: a colorful salad with a bite!

I tend to use lentils in my version of the kitchen sink salad for a reason. They’re not only made up of energy boosting carbs, but also are full of protein, which is especially important when salads are a daily diet mainstay.

Lentils are an excellent source of soluble and insoluble fiber and effective in helping to prevent digestive and cardiovascular disorders. They also contribute to lowering cholesterol and maintaining blood sugar levels. Low on the glycemic index, lentils release their sugars slowly, keeping you fuller and more balanced for longer.

Kitchen Sink Salad

Serves 1-2

Ingredients:

• 1 cup green lentils
• 6 kale leaves
• 1/2 cup grated carrots
• 1/2 cup grated zucchini
• 1/4 cup grated beet
• 1/4 cup chopped avocado
• 1/4 cup extra-virgin olive oil
• Juice of half a lemon
• 1 tsp sea salt
• 1/2 tsp freshly ground black pepper

Directions:

In a medium-sized pot, add 2 cups of water to 1 cup of green lentils. Cover with a lid. Bring to a boil and then reduce to a simmer for approximately 15-20 minutes or until the lentils have absorbed all the water. Set aside to cool to room temperature.

Stem and chop the kale leaves, grate the carrots, zucchini and beet, and slice the avocado.

Add the vegetables, kale and avocado to the cooled lentils in a medium sized bowl.

For the vinaigrette, whisk together the olive oil, lemon, and salt and pepper. Fold the dressing into the salad and give the entire mixture a good toss so that all the ingredients are spread evenly.

Serve and enjoy!

Bon Appetit!

Aylin Erman currently resides in Istanbul and is creator of plant-based recipe website GlowKitchen.

The post Recipe: The Perfect (Kitchen Sink) Salad appeared first on EcoSalon.

I try to get to the farmers’ market every week. Recently, however, I wasn’t able to due to summer travels. I was therefore thankful when I headed to the Alemany Farmers’ Market this past weekend.

I wanted to shop for the coming week and loaded up to the point where I was dropping bags and my wallet every time I went in for something more. (I really need to work out a better technique.) Still, it was well worth it. I’d somehow managed to forget exactly how much more flavorful the freshest-of-the-fresh vegetables taste when they come straight from the farm.

This simple and fast quinoa recipe is a wonderful way to experience such market vegetables. It also happens to be extremely healthy, so you really can’t go wrong. The recipe works well as main dish for lunch or dinner or could work as a side dish too.

Quinoa with Farmers’ Market Vegetables:

Preparation and cooking time: ~30 minutes.

Serves 1-2.

Ingredients:

1 cup organic quinoa grain

1-2 teaspoons olive or grapeseed oil

1/2 onion, sliced

1 Tablespoon minced ginger

1/2 red pepper, sliced

2 baby carrots, sliced

1-2 zucchini’s, halved lengthwise and sliced

3-4 leaves rainbow chard or kale, stems removed and sliced small (or 1 cup baby spinach leaves)

1-2 stalks baby bok choy, leaves separated from the stems, all sliced

1 Tablespoon soy sauce (or tamari) + 1 to 2 Tablespoons water

Juice of 1/2 to 1 lemon

2 fresh onions or scallions, minced (or 2-3 Tablespoons freshly chopped cilantro)

salt and pepper

Directions:

1. Rinse quinoa. Bring quinoa and 1 and 3/4 cups water to boil. Cover and reduce heat to low. Simmer 15-20 minutes, or until water is absorbed. Once cooked, remove from heat, and keep covered.

2. Prepare vegetables. Heat oil in frying pan. Add ginger and cook briefly for 30 seconds. Add onion and saute on medium-high heat for 3-5 minutes, until beginning to soften.

3. Add red pepper, carrots, chard and bok choy stems, cooking for about 5-6 minutes.

4. Add zucchini. Cook  2-3 minutes.

5. Add bok choy leaves, along with the soy sauce and water, and cook 1 more minute, stirring vegetables well, adding a dash of salt and pepper. Remove from heat.

6. Fluff-up the quinoa, stirring in the fresh onions and lemon juice until evenly distributed, adding kosher salt and freshly ground pepper- while mixing- to taste.

7. Serve quinoa with vegetables on top.

The post Cooking Up Quinoa with Farmers’ Market Vegetables appeared first on EcoSalon.

I know we just did squash but my plants are still producing like mad and who can resist a dish called Zuccaghetti? This salad-like concoction from Food 52 requires no cooking, so it’s great for hot days and it requires shredding, which will allow gardeners to work through their massive piles of squash.

Over at The Kitchn.com, they’re giving readers lots of ideas for picnic salads that aren’t the usual boring, dressing laden options. This crunchy cabbage and peanut slaw sounds like a mouthwatering Fourth of July pick to me.

As anyone who has ever tried to make red, white, and blue food knows, blueberries are pretty much the only option for the blue. This recipe from Food in Jars for Blueberry Butter uses a slow cooker to get the job done. How brilliant! You can be on grill duty while the blueberry butter makes itself.

Happy Fourth and Happy Cooking!

Image: Jeff Kubina

The post Tempt Your Tastebuds with Zuccaghetti, Crunchy Peanut Slaw and Blueberry Butter appeared first on EcoSalon.