FOOD FOR THOUGHT: A ZEAL FOR ZUCCHINI
This week’s POWER OF FOOD post highlighted
the importance of eating NUTRIENT DENSE foods, colorful, delicious, and highly
beneficial foods that provide power and punch to your health. With the summer
growing season at its peak, many home-gardeners know that bounty of zucchini
the overflows come August. Lovingly known as a common “bumper crop,” ZUCCHINI
is a versatile (fruit) that has a variety of uses all year long!
SQUASH's START:
With
roots native to North America, zucchini is a member of the cucurbita genus of
plants, which includes melons, cucumbers, and winter squash. The seeds of
squash were brought over to America by Christopher Columbus, however, modern
day zucchini is actually a cultivar developed in Northern Italy in the latter
19th century. With the first records of the green cylinders dating
back to recent times (1927 to be exact,) zucchini is now a popular produce item
that can be found all year round.
HEALTH BENEFITS:
With
a mild flavor and high water content, zucchini and summer squash are not
commonly touted for their health benefits like produce such as kale or
broccoli. While they haven’t been deemed
a “superfood” (at least not for now,) zucchini and other members of the
curcubita family have a vast array of health benefits: from supporting eye
health, aiding cellular oxygenation and detoxification, to blood sugar
regulation and assisting energy production.
CAROTENOIDS: Carotenoids are a class of plant-based
nutrients (phytochemicals) that are actually yellow/orange/red in color. With
high levels of lutein and zeaxanthin, these two carotenoid compounds have a
high affinity for the retina/lens of the eye and assist eye health. Beta-carotene
aids in the production of collagen, a primary skin and cell membrane protein,
and lycopene has skin and prostate protective properties.
CHLOROPHYLL: Giving a green hue to the foods containing
it, chlorophyll can be likened to plant “blood” as it has similar
oxygen/nutrient transporting properties in plants as human hemoglobin. When
humans consume chlorophyll, our bodies utilize stored iron molecules to help
with the building of new red blood cells. When we have more red blood
cells/hemoglobin, we are better able to oxygenate our bodies and therefore support
energy production and toxin up regulation. Chlorophyll also aids in the
removal/chelation of heavy metals/toxins, and stimulates Phase II of cell
detoxification!
VITAMIN C: In a 1 ½ cup serving, zucchini not only
gives the body 2 grams of satiating fiber for a mere 33 calories, but it also
provides the body with 56% of its daily requirements for Vitamin C! From
feeding your white blood cells to better fend off the bugs and bacteria,
halting the oxidation caused by free radicals, and aiding in cellular membrane
rebuilding, eating your C’s is easy with zucchini!
SELECTING & STORING:
While
native to the America’s, zucchini is beloved in various parts of the world,
where it is sometimes known as the courgette, and comes in a variety of shapes,
sizes, and colors depending on the specific type. Best if selected when the
seeds are still immature, zucchini should be eaten when it is small to medium
in size, firm to the touch with no bruising, and a dark green (much of the
antioxidant content lies in the skin!) To store, keep unwrapped in the crisper
drawer of your refrigerator, or in an airtight container on the second shelf.
Do not wash until ready to sue.
Want to learn
more about the benefits of basil? The powers of cauliflower? The astounding
impact of avocado’s? Join me in one (or all) of my culinary nutrition
workshops, every Wednesday from 6-7:15! See August’s line-up below, and be sure
to snag your spot, as space is limited!
AUGUST CLASSES: In the TRUE KITCHEN
FOOD AS MEDICINE: Water, Water, Everywhere
WEDNESDAY, AUGUST 23rd
6:00-7:15PM
$20.00
2/3
of the human body is composed of water. While drinking it can be “bland” or
“boring,” it is essential for all of
life’s processes, so much so, that one cannot go more than three days without
it! In this class, Genevieve will provide an overview as to some of the vital
functions that water plays in the body, honing in on its roles in cell detox
and elimination. To quench your thirst, she will also prepare recipes that
incorporate naturally water-rich foods so that getting your daily fix doesn’t
have to be so “tasteless.”
FOOD AS MEDICINE: Feeding the Soil
WEDNESDAY, AUGUST 30th
6:00-7:15PM
$20.00
What
you put into the body has a direct effect on what you get out. Feed yourself
poison, and poisoned you will become. While a complete dietary overhaul may be
necessary for some, a few simple additions and smart-swaps can put one’s feet
back on the right path towards healing. In this class, Genevieve will highlight
the importance of eating REAL food, emphasizing all things COLORFUL, vibrant,
and health promoting while whipping up several easy recipes utilizing the
seasons finest!
* Cost of classes includes
colorful informative handout, all of the recipes prepared in the class, and of
course a tasty plate of the food she whips up!
EMAIL: info@biologicalhealth.com
PHONE: 267-308-0777
Genevieve – “G”
Certified Plant Based Nutritionist | CHHC|
Culinary Nutritionist
True Wellness Biological Health
Basil & Mint Zucchini
Bisque
Serves 4 to 6
A versatile summer soup that can be eaten
hot or cold. Nutritional yeast flakes add a “cheesy” flavor to foods without
dairy, and lacinato/dino kale is a Tuscan variety of kale that has a more
tender leaf compared to its curly cousins.
MORE OPTIONS? Don’t add as much almond milk
to keep thick. Eat with veggies as an alternative to hummus, or serve as a
pasta sauce when paired with more zucchini (in “noodle” form) and roasted
summer tomatoes.
Makes 4-6 cups
3 medium organic
zucchini, ends removed & diced
4 cups unsweetened
organic almond milk
2 cups frozen
organic cauliflower florets, thawed
1 cup cooked white
beans, drained & rinsed
1 medium leek, top
removed & sliced into coins
zest & juice of
1 lemon
1 cup each fresh
basil leaves & mint, chopped
1 cup baby spinach
or lacinato kale, chopped
2 cloves garlic,
smashed
2 tbsp. extra
virgin olive oil
1 tsp. turmeric
Optional: 3 tbsp.
nutritional yeast OR pecorino romano & toasted pumpkin seeds
In a soup pot, add
olive oil, garlic, and leek. Cook on medium until translucent. Add lemon zest
and zucchini, cook for 20-25 minutes. Add in kale or spinach and cook for 3-5 minutes
until wilted. Add half of almond milk, cauliflower, and white beans. Use an
immersion blender to puree until smooth. Add remaining almond milk, lemon
juice, mint, basil, and nutritional yeast or cheese. Season to taste & with
sea salt and black pepper, serve.
SOURCES:
Blanco-Diaz MR, Font R, Martinez-Valdivieso D, et
al. Diversity of natural pigments and phytochemical compounds from exocarp and
mesocarp of 27 Cucurbita pepo accessions. Scientia Horticulturae, Volume 197,
14 December 2015, pages 357-365.
Ramirez-Anaya Jdel P, Samaniego-Sanchez C,
Castaneda-Saucedo MC, et al. Phenols and the antioxidant capacity of
Mediterranean vegetables prepared with extra virgin olive oil using different
domestic cooking techniques. Food Chem. 2015 Dec 1;188:430-8
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