In this weekly series we have been discussing the benefits of a vegetarian diet including: better health, animal rights, food safety, public health, frugal living, global food crisis and the staggeringly huge contribution of meat/livestock production to climate change/resource depletion (pdf)
Macca's Meatless Monday/Meatless Advocates is a solution-oriented activist group, with solutions for some of the most pressing issues of our time, including: climate change, global food/water insecurity and public health. Here we don't just talk about the severity of the crisis. Armed with knowledge about how our actions can contribute, we become part of the solution.
I was inspired to create this series by former Beatle and vegetarian advocate Paul McCartney (Macca) who partnered with the Meatless Monday campaign to promote less consumption of meat. We not only discuss the advantages of a less meat diet, we also do some cooking, share recipes and listen to great Beatle music!
It's the time of year in Florida when you're likely to see zucchini, yellow squash and green beans growing everywhere. They grow so easily here that any plot of soil is considered prime space for a summer squash garden. It's even a southern tradition to find a box of the squashes outside your front door with no note attached. So we are always seeking new ways to prepare the little beauties and today I will share some of my favorites.
ZUCCHINI PIZZA BOATS
A great way to get kids to eat veggies and super good for a TV viewing dinner.
zucchinis - 4
olive oil - 2 tbsp
garlic clove - 2, pressed
pesto - 1/4 cup green or red
pizza sauce - 1 cup
mozzarella - 1 cup, shredded (I use Diaya vegan mozz)
cherry tomatoes - 2 cups, halved
parmesan - 1/4 cup, grated omit or use vegan parm
basil leaves - a handful
olives, etc. as desired
Pre heat the oven to 360 F (180 C) and grease two medium casserole dishes.
Cut the zucchinis in half lengthwise, then gently scrape out all the seeds - hollowing out a 'boat.'
Mix the olive oil and pressed garlic together, then brush this into the bottom of each boat and generously salt and pepper.
Use a spoon to spread about 1 tbsp of the pesto in the bottom, then follow with a few tablespoons of pizza sauce.
Sprinkle with the mozzarella and nestle some cherry tomato halves in the cheese.
Sprinkle on the parmesan and bake in the top and bottom thirds of the oven for about 20 - 25 minutes, rotating the dishes halfway through baking, until the cheese is browned and the zucchini has softened.
TOMATO, YELLOW SQUASH, WHITE BEAN and BASIL SOUP
A light summer soup and a one dish meal which can be served hot or chilled. Serves 6
2 tsp olive oil
1 small onion, chopped
1 clove garlic, chopped
2 tomatoes, seeded and chopped
1 medium zucchini, chopped or use yellow summer squash
3 sprigs thyme leaves
1 qt vegetable stock or water
1 15-oz can cannellini (white) beans, drained and rinsed
1/4 cup grated Parmigiano-Reggiano cheese, plus extra for garnish or use vegan cheese
Parmigiano-Reggiano cheese rind (optional) This is the secret ingredient used by Italian grandmothers
10 basil leaves
Kosher salt and fresh black pepper, to taste
In a 5-quart Dutch oven or heavy stock pot, heat the oil over low-medium heat. Add the onion, and sauté 2 minutes, until translucent. Stir in the garlic, and cook for 30 seconds.
Add the tomatoes and zucchini or yellow squash, and cook, stirring a few times, for 2-3 minutes, until the zucchini just begin to soften. Strip the leaves from the thyme sprigs, and toss them into the pot. Stir, cook for 30 seconds more, and add the stock, beans and grated cheese. If you have one, add the cheese rind.
Bring the soup to a boil, then reduce to simmer and cook, uncovered, stirring occasionally, for 10 minutes. Roughly chop or shred the basil, and stir it into the soup. Remove the soup from heat. Taste, and adjust the seasoning with salt and pepper.
Serve hot, garnished with additional cheese, if you wish. Or, serve chilled.
ZUCCHINI POTATO LATKES
These make a terrific year round light dinner and a nuevo take on Chanakah latkes
1 large onion
6 small tender zucchini, trimmed
3 large yellow potatoes, scrubbed but unpeeled
3 large eggs
1 teaspoon safflower oil
2 teaspoons salt
1/4 teaspoon black pepper
1/2 cup matzo meal or potato flour
High-heat safflower oil, for frying
Grate onion in the food processor and remove to a large bowl. Grate zucchini in the processor and add to onion. Grate potatoes in the processor and add to onion and zucchini. The juice of onions prevents potatoes from turning black. (Alternatively, finely dice onions and grate zucchini and potatoes by hand with a box grater.)
Using your fingers, pick up small amounts of zucchini-potato mixture by the handful and squeeze out as much moisture as possible. Reserve all liquid and allow it to settle in a bowl for a few minutes. Put pressed mixture in a clean bowl. Carefully pour off watery part of reserved liquid but do not discard thick starchy sediment at the bottom of the bowl. Scrape that into potato mixture.
In a small bowl mix eggs, oil, salt and pepper and combine with potato mixture. Add matzo meal to batter, starting with 1/2 cup and adding more if necessary until potato mixture has enough body to form pancakes.
Heat a 1/2-inch depth of oil in a heavy skillet, preferably cast iron. Form potato mixture into pancakes of approximately 3 inches in diameter and drop into oil, taking care not to crowd pancakes. Fry, turning once, until golden on both sides for a total of about 6 minutes. Drain on clean paper bags. Keep pancakes warm while the rest are frying by placing cooked, drained pancakes in a preheated 200°F oven.
ZUCCHINI with QUINOA STUFFING
Pretty with the round zucchini or use the long and stuff as boats.
1/2 cup quinoa, rinsed
4 medium zucchini
1 15-ounce can cannellini beans, rinsed
1 cup grape or cherry tomatoes, quartered
1/2 cup almonds, chopped
2 cloves garlic, chopped
3/4 cup grated Parmesan or use vegan parmesan.
4 tablespoons olive oil
Heat oven to 400° F. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes.
Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up.
Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan, and 3 tablespoons of the oil.
Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and ¼ cup Parmesan. Cover with foil and bake until the zucchini is tender, 25 to 30 minutes. Remove the foil and bake until golden, 8 to 10 minutes.
ZUCCHINI PATTIES
These are a southern tradition so I have to fry them to get my fried food fix, but you can bake them to be extra healthy.
1 large zucchini, grated
1 small onion, finely chopped
1 clove garlic, minced
5-6 white or cremini mushrooms, finely chopped
3 tablespoons fresh parsley, chopped
1/2 teaspoon dried oregano
salt and pepper, to taste
bread crumbs, as needed
1-2 teaspoons flour, optional
Preheat oven to 350 degrees F, if baking. Add some salt to the grated zucchini and allow it to drain for a few minutes in a colander to remove excess moisture.
In a mixing bowl, combine the zucchini, onion, garlic, mushrooms, parsley and oregano. Season to taste with salt and pepper. Add enough bread crumbs so that the mixture sticks together well enough to form patties. I find that adding the small amount of flour helps the mixture stick together better. The mix should make about 8 (4″) round patties depending on the size of the zucchini used.
Cook the patties in one of two ways: pan fry them in a bit of oil or lightly spray a baking sheet with nonstick spray and bake for about 20 minutes, or until nicely browned.
POTATO CRUSTED QUICHE with ZUCCHINI,TOMATOES and FETA
The crust:
2 3/4 cups peeled & grated russet potato (about 1 lb. potatoes) can use packaged shredded potatoes
1 tbsp olive oil
1/2 tsp salt
1/2 tsp ground pepper
The quiche:
3 eggs
1 egg white
2/3 cup low-fat (1%) milk or use non dairy milk
3/4 tsp smoked paprika
1/2 tsp salt
1/4 tsp ground pepper
1 cup grated zucchini
1/2 cup chopped tomato
1/4 cup crumbled feta cheese or use vegan feta
1 green onion, thinly sliced
zucchini and tomatoes, sliced thin to add before baking as garnish (optional)
The crust:
Preheat the oven to 425 degrees F. Lightly coat a deep 9-inch pie dish with cooking spray.
With a paper towel or kitchen towel, squeeze the excess moisture out of the shredded potato.
In a medium-sized bowl, toss the shredded potatoes with the olive oil, salt and pepper.
Transfer the potato mixture to the prepared pie dish, and press the potato evenly on the bottom and up the sides of the dish.
Bake until the potatoes are golden brown on the edges, 17 to 20 minutes.
The quiche:
Lower the oven heat to 375 degrees F.
While the crust is baking, whisk the eggs, egg white and milk together in a large bowl. Whisk in the smoked paprika, salt and pepper.
Stir the grated zucchini into the egg mixture, and pour the entire mixture into the prepared crust.
Sprinkle the tomatoes, feta cheese and green onion evenly over the egg mixture.
Bake at 375 degrees F until the egg is set in the center and starting to brown, 25 to 35 minutes.
Let the quiche cool for about 10 minutes. Cut and serve.
CHOCOLATE ZUCCHINI CAKE
This is a delicious, moist and even healthy cake! Enjoy!
1 1/2 cups grated peeled fresh zucchini
1 ripe banana, mashed well
1/4 cup canola oil
1 1/3 cups whole wheat pastry flour
1 cup applesauce
1 tablespoon stevia
1 teaspoon salt
1 teaspoon baking soda
1 teaspoon cinnamon
1 teaspoon vanilla
1/4 cup ground walnuts
1/2 cup semi-sweet chocolate chips
In medium sized mixing bowl, combine zucchini, bananas, oil, vanilla, applesauce.
In large bowl, combine all remaining ingredients except chocolate.
Add wet mixture to dry, mix well and add chocolate chips. Pour into lightly greased and floured bundt or loaf pan.
Bake at 350 for 45-60 minutes, until toothpick or knife inserted comes out clean. Let cool upright 15 minutes, then invert onto cooling rack.
Allow to cool 30 minutes before tasting.
"Only You" John Lennon "only you can make this change in me"
"Oh Darling" The Beatles
What have you all been cooking? Please share your recipes and fave Beatle music here!