Tag Archives: zucchini

Lamb with Kumara Mash – Low GI

Posted on by under Recipes, Special Diets

This is a quick, easy and delicious recipe which has the benefit of being low GI.  It serves 4 and takes just over half an hour to prepare.  I sometimes substitute snake beans or snow peas for the squash or some pumpkin which has been lightly steamed and some garlic and fresh rosemary. Recipe  from http://www.taste.com.au

Lamb with kumara mash
Super Food Ideas – July 2004 , Page 26

Recipe by Alison Roberts

Photography by Ben Dearnley

  • INGREDIENTS
  • 750g kumara (orange sweet potato), peeled, cut into 2cm pieces
  • 1 teaspoon reduced-fat spread
  • 2 tablespoons warmed low-fat milk
  • 2 teaspoons olive oil
  • 1 brown onion, cut into thin wedges
  • 250g zucchini, cut into 2cm cubes
  • 250g yellow squash, quartered
  • 250g punnet cherry tomatoes, halved
  • 4 (about 100g each) trim lamb leg steaks
  • METHOD
  1. Place kumara into a microwave-safe dish. Cover. Cook on HIGH (100%) power for 10 minutes or until tender. Drain. Add spread. Mash. Add milk, and salt and pepper. Mash, adding more milk if required.
  2. Meanwhile, heat half the oil in a frying pan over medium heat. Add onion, zucchini and squash. Cook, tossing, for 7 minutes. Add tomatoes. Increase heat to high. Cook, tossing, for 3 minutes.
  3. Preheat a chargrill on medium-high heat. Brush lamb with remaining oil. Season with pepper. Cook for 3 minutes each side. Stand for 5 minutes. Serve with kumara mash and vegetables.
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Zucchini, carrot and corn pancakes

Posted on by under Recipes, Saving Money

This is a quick, easy and economical meal as well as being very healthy.  I add a little dried chilli and some seasoning for extra flavour and use olive oil spray.  This recipe serves 4, but you can double ingredients if more needed.

Zucchini, carrot and corn pancakes
Super Food Ideas

Super Food Ideas – March 2010 , Page 41
Recipe by Lucy Nunes

Photography by Ben Dearnley

  • INGREDIENTS
  • 3/4 cup milk
  • 3 eggs
  • 90g butter, melted, cooled
  • 3/4 cup plain flour
  • 2 small zucchini, grated
  • 2 small carrots, peeled, grated
  • 125g can corn kernels, drained, rinsed
  • 1/4 cup chopped fresh flat-leaf parsley leaves
  • 3/4 cup grated parmesan cheese
  • Alfa One rice bran oil cooking spray
  • 3 medium tomatoes, cut into wedges
  • 50g baby rocket
  • 2 tablespoons Italian dressing
  • METHOD
  1. Whisk milk, eggs and butter together in a large jug. Place flour in a bowl. Make a well in centre. Using a metal spoon, stir in milk mixture until just combined. Squeeze excess liquid from zucchini. Add zucchini, carrot, corn, parsley and 2/3 cup parmesan to milk mixture. Stir until just combined. Season with salt and pepper.
  2. Spray a large non-stick frying pan with oil. Heat over medium heat. Pour 1/4 cup mixture into pan. Using a spatula, spread slightly. Cook for 3 minutes each side or until golden and cooked through. Repeat with remaining mixture to make 12 pancakes, spraying pan with oil when required.
  3. Place tomato and rocket in a bowl. Drizzle with dressing. Toss to combine. Sprinkle with remaining parmesan. Serve pancakes with tomato mixture.

Zucchini Bread

Posted on by under Health, Recipes, Saving Money

I am posting this recipe for zucchini bread from http://www.taste.com.au as it is quick and easy to make, healthy and a good way to use up leftover zucchinis (also good way to get children to eat vegetables).   I love zucchinis and in Australia they are relatively cheap.  They are a versatile vegetable and can be fried, baked, stuffed, grilled, BBQd, and made into soup or souffle.  My mother made a zucchini loaf (I will have to search for her recipe) and a delicious zucchini soup.   It is also a nice addition to a salad with chopped tomato, cucumber,  mushrooms etc.   It is low in calories and contains folate, potassium and Vitamin A.   You can also add grated carrot to it and/or nuts and seeds if wished.  I like it just spread with butter.  It contains 4.5gms fat per serve and is high in fibre and protein.  It is also a good way to save money when you compare buying a slice of similar carrot cake or banana bread at a cafe.

Zucchini bread

Zucchini bread

Photography by Rob Palmer

Preparation Time

15 minutes

Cooking Time

50 minutes

Ingredients (serves 10)

  • 300g (2 cups) self-raising flour, sifted
  • 140g (2/3 cup, firmly packed) brown sugar
  • 1 cup coarsely grated zucchini
  • 250ml (1 cup) vegetable oil
  • 3 eggs, lightly whisked
  • 1/2 tsp vanilla bean paste
  • 1/2 tsp ground cinnamon
  • Fresh ricotta, to serve
  • Honey, to serve

Method

  1. Preheat oven to 180ºC. Line a 20 x 10cm loaf pan with non-stick baking paper.
  2. Combine the flour, sugar, zucchini, oil, egg, vanilla and cinnamon in a large bowl.
  3. Spoon the zucchini mixture into the prepared pan and smooth the surface. Bake for 50 minutes or until a skewer inserted into the centre comes out clean. Set aside for 5 minutes to cool slightly before transferring to a wire rack to cool completely.
  4. Cut the zucchini bread into thick slices. Spread with ricotta and drizzle with honey.

Notes

  •  You’ll need 2 medium zucchini for this recipe. To freeze the bread, thickly slice, cover in plastic wrap and foil then place in a sealable plastic bag. Thaw overnight or toast straight from frozen.

    Source

    Australian Good Taste – February 2012

    Australian Good Taste – February 2012, Page 30
    Recipe by Gemma Luongo

Two Tasty Winter Recipes from Cooma Cookery Book, 1930

Posted on by under Recipes, Saving Money

Carrot diversity

Flower of the zucchini plant.

Flower of the zucchini plant. (Photo credit: Wikipedia)

Here are two more tasty recipes from the old Cooma Cookery Book, 1930.  They are inexpensive, healthy and good for using up leftovers.  Great for a cold winter’s night.  The names of their creators are included.

Citrus Carrot Soup   (Edna Reynolds)

30g butter, 1 tablespoon oil, 500g carrots slices, 2 medium onions chopped, 1/4 cup plain flour, 6 cups chicken stock, salt and pepper, grated rind and juice of 1/2 an orange, juice of 1/2 lemon, croutons to garnish (optional).

Heat the butter and oil in a saucepan , add the carrot and onion and fry until softened.  Sprinkle in the flour and cook for 1 minute.  Remove from the heat and gradually stir in stock.  Return to heat and bring to the boil stirring.  Add salt and pepper to taste, cover and simmer for 20 minutes.  Cool slightly and add orange rind and juice and lemon juice, then work in an electric blender until smooth or rub through a sieve.  Heat through before serving or served chilled with a swirl of cream.  Serves 8.

Two typical Zucchini

Two typical Zucchini (Photo credit: Wikipedia)

Zucchini Slice (Barbara Fergerson)

1 cup grated cheese, 1 cup grated zucchini, 1 large onion, 5 eggs, 1/2 cup oil (cooking type o.k.), 1 cup self raising flour, salt and pepper, 1 teaspoon basil or other herbs, chopped bacon if liked.

Beat eggs, add cheese, herbs, oill, salt and pepper, flour and diced cooked bacon.

Grease pie plate (one with slight rim), pour in mixture and lastly rings of onion on top and sides.

Cook in moderate oven about 40/50 minutes.