This Ribbon Zucchini Salad is your answer to a brimming garden. Heavy on texture, light on taste.
Here comes the zucchini and squash! If you ever get near a garden or farm you will be amazed at the incredible bounty these squash can throw off. Last summer I grew some of my own in a small patch of organic land, shared with a couple of friends. When the flowers first showed up I was delighted, but when I returned a week or so later I was bowled over by the size and multitude of squash! Dear friends, I am sure you are not surprised one bit. Big baskets of zucchini land on neighbors doorsteps, which makes me think they are the summer version of fruitcake. They just come out of nowhere, and are hard to avoid.
Why Zucchini is Sexier Than You Think
Zukes are often thought of as a nothing-burger when it comes to veggies. They are somewhat bland, can be gooey if not prepared well, and, well, just don’t have a lot of pizzazz. Here are 8 reasons why you might want to think about nabbing some extra squash from your neighbors stash.
- An antioxidant powerhouse that slows aging. Zukes are high in antioxidants and high in water and fiber which aids your body’s ability to flush out toxins.
- Improves digestion. Considered beneficial to improve diverticulitis and calm inflammatory bowels syndrome due to the high antioxidants. The water and fiber also aid with constipation.
- Fiber benefits blood sugar and insulin resistance. Zukes have a low GI and can benefit insulin sensitivity.
- Heart Healthy. Zukes are low in fat and sodium, and high in potassium.
- Improves age related eye concerns. High antioxidants and phytonutrients reduces the risk of cateracts, glaucoma and macular degeneration.
- Boosts energy. A good source of B vitamins, including B6 which also improves brain function.
- Positive effects on the thyroid. High levels of polyphenols aid in thyroid regulation.
- Weight Loss. Low calorie, high fiber and high water content mean you can eat a big bowl, feel full and reap the benefits. One medium zucchini has 33 calories, 0 fat, 2g fiber and 2.5g protein.
Bonus: 9. Because it is neutral in taste and texture, it can easily be incorporated into dishes, from salads to smoothies.
Eat The Skin
The bulk of the nutrients is in the skin, which is tender, so no need to peel before you eat. There are many ways to eat zucchini: Toss into a smoothie, grate into a salad, form into fritters, add to pancakes or muffins, throw into soups, add to a sandwich, layer into lasagne, zoodle like a fool, or make it the center of attention like in this salad pictured above.
The Zucchini Ribbon Salad came together as a last minute thing. Friends rang us up and said, we have a few things to throw on the grill, we are heading over in an hour. I had just gone to my CSA that morning and had a bounty of veggies, so in 10 minutes, this is what I came up with. I didn’t want a heavy salad, so I dressed it simply with just lemon juice and herbs. I let the pine nuts be the fat carriers. A healthy grind of fresh pepper and a splash of grainy salt and we were a GO!
Below is the recipe along with some other ideas for how to use zucchini. Enjoy!
Ingredients
- 2 medium zucchini
- 2 medium yellow squash
- 4 radish, thinly sliced
- 1/2 cup toasted pine nuts
- 3 tablespoons minced basil
- 2 tablespoons minced mint
- 1 juicy lemon
- Salt and fresh pepper to taste
Instructions
Using a regular vegetable peeler make long ribbons of the squashes turning as you go to avoid the seedy center. Toss onto a serving platter. Then sprinkle the radishes, basil and mint on top. Squeeze that lemon all over and then give a gentle toss. I curled a few ribbons for looks. Then splash on the pine nuts, along with salt and a generous grind of black pepper- and that's it! It can sit in the fridge for awhile to marinate a bit, or eat right away.