This abundant garden vegetable is taking over farmers markets these days. Not only is it rich in fiber, which helps promote regularity, but like all plant foods, it also contains phytonutrients. Those particularly unique to summer squash have been shown to potentially reduce the risk of ulcers, promote the growth of friendly bacteria, and support overall health through anti-inflammatory and antioxidant capabilities. Plus, due to its rich fiber content, summer squash can help balance blood sugar levels and fuel friendly bacteria in the colon. It's a win-win situation.
And now is the time to eat them! Skip the grocery store and head to your local farmers market to load up on these delicious beauties.
Summer Zucchini Noodles
Ingredients
- 1 large yellow zucchini
- 1½ teaspoons ghee or extra virgin olive oil
- 2 cloves garlic, finely minced
- ½ teaspoon fennel seeds
- ¼ teaspoon chili flakes
- 1½ teaspoon packed fresh oregano, finely minced
- Sea salt, to taste
- Freshly ground pepper, to taste
- 1 handful fresh feta
- 1 handful finely grated Parmesan cheese
- Fresh thyme, for garnish
Directions
- Using a julienne peeler or spiralizer, cut zucchini into thin ribbons. Stop peeling once you get to the seeds. Set the peeled zucchini strands aside.
- Heat ghee in sauté pan over medium-low heat. Add garlic, fennel seeds and chili flakes. Sauté until fragrant, about 2 to 3 minutes.
- Add zucchini ribbons and freshly minced oregano to sauté pan. It should sizzle in the pan. If not, increase heat to medium. Stir to combine. Add a generous pinch sea salt and ground pepper.
- Sauté another 2 to 3 minutes until zucchini is tender, being careful not to overcook. Once zucchini is tender, turn off the heat and toss in a handful of feta and grated Parmesan. Stir to combine. Season with additional sea salt and pepper, to taste.
- Use a large fork to twirl the pasta onto a large spoon and serve in little pasta mounds. Sprinkle with fresh thyme. Serves 2.
Selva Wohlgemuth, MS, RDN, is the owner of Happy Belly Nutrition in Bellingham, Wash. Read her blog, Poppies and Papayas, and follow her on Facebook, Twitter, Google+ and Instagram.