Tag Archives: zucchini

Yum Friday Recipe – Zucchini Fries!

19 Aug

‘Tis the season for zucchini and more zucchini.  Zucchini is one of the easiest to grow vegetables and one of the most proliferate.  Gardeners pass out bags out them to their family and friends and still have an ample amount for their own use.  It’s also a good buy in the grocery stores this time of year.  Zucchini is high in vitamin C and remember the skin loves vitamin C.  It also has the other skin loving nutrients, vitamin K, A, the B’s, and Zinc.
Our recipe today is a comfort food…fries.  Yes, they are fried, and yes we know some people cringe at the thought of allowing a morsel of fried food to past their cute pouty lips.  However, we’ve found a way to keep the zucchini crisp on the outside, tender on the inside that allows them to be fried at a lower temperature.  The lower frying temperature insures that the nutritional value of the zucchini remains and the oil does not oxidize as quickly.  And besides, we occasionally need to just enjoy something without worrying about what it’s doing or not doing to our bodies.  So enjoy!
We used grapeseed oil since it’s very good for frying and because it’s also light and clean.  But, only buy grapeseed oil that has not been processed using a solvent.  Usually, the chemical hexane is used to remove the oils from the seed.  There is concern that when a chemical is used to extract an oil residue of the chemical remains in the oil.  There are companies, such as Spectrum Oils, that use a heat extraction process that retains the benefits of the oil without using chemicals.  Peanut oil is another good oil for frying.

Zucchini Fries
3 medium zucchinis
1 cup rice flour
½ teaspoon cayenne pepper
Grape Seed Oil for frying
Salt and pepper to taste

Cut each zucchini crosswise in half then cut them into ½ thick strips.  Place zucchini in a bowl and fully cover with ice water.  Soak the cut zucchini in ice water for at least 2 hours and up to 12 hours.     This makes them crispy on the outside but moist on the inside.

Pour oil into a heavy, deep pot and heat on medium until the oil reaches about 325°.  In a large bowl, mix the rice flour and cayenne pepper.  Drain the water from cut zucchini. Place the drained zucchini slices in the rice flour/cayenne pepper mix.  Thoroughly toss until all the zucchini are evenly coated.   Working in batches, fry zucchini until golden brown and crispy, about 4-5 minutes per batch.   Remove from oil and drain  on paper towels.   In between batches, be sure to allow the oil to come back up to 325° before continuing to fry the remaining batches.   While the fries are still hot, season with salt, or for a different flavor use truffle salt.   Serve immediately while hot and crispy.

  Suggestions: Use a honey mustard dressing, cocktail sauce, or flavored mayonnaise as a dipping sauce.





Recipe created by Lisa Mackenzie Karson



YUM Friday Recipe – Patty Pan and Zucchini Squash Sauté

17 Jun

It’s national eat you veggies day. So, eat your veggies! Here’s a delicious recipe that’s versatile; it works either as a side dish, a main dish, or as a filling.

Patty Pan (almost sounds like we are going to play a child’s game…) is a cute scallop looking squash; it’s also called scallop squash.  Summer is a great time to enjoy this dish because both patty pan and zucchini are summer and winter vegetables.

Squashes tend to get overlooked when looking at the nutrient contribution of vegetables. And in some circles (gardeners and the like), zucchini becomes the bane of their veggie harvest as they try in vain to pawn off zucchini by the bags onto unsuspecting family, friends, neighbors, and coworkers.  Zucchini produce like they’re the bunny rabbits of the garden.   Although…gardeners could keep their zucchini crop in line by eating the flowers.  Yes, the flowers of both patty pan and zucchini are edible and make a nice way to garnish a dish.

As far as nutrition goes, squash should not be overlooked. You wouldn’t think it (or maybe care), but summer squash is a good source of vitamin C and also has another antioxidant vitamin A.  The skin loving nutrients of vitamin K, seven of the B’s, zinc, copper, and selenium are present in squash along with other nutrients.  Interestingly, summer squash also has the two essential fatty acids omega 3 and 6 that the body needs.  The omega fatty acids are great for the skin, especially if there’s an inflammation problem.  Ricotta cheese rounds out the dish and brings some more omega 3 & 6 to the nutritional table as well as good dose of selenium and lots of calcium with some protein.

Yum Patty Pan and Zucchini Squash Sauté

4 shallots- finely chopped
1 onion chopped
3-4 patty pan squash, chopped
1 zucchini, chopped
3-4 cloves garlic- minced
1Tablespoon crushed red peppers
3/4 cup fresh ricotta (or any semi soft cheese like feta or goat)

In a large skillet on medium heat, sauté shallots, onion, patty pan squash, zucchini, and crushed red peppers.  Sauté until the veggies are lightly browned.  Add the minced garlic and sauté for an additional 1 to 2 minutes. Salt and pepper to taste.

Remove from heat and stir in the ricotta cheese.


Serve as side dish to something hot off the barbie.

Steam 2 red peppers that have been cut in half with seeds and membrane removed until just tender.  Remove from heat and steamer.  Fill each steamed red pepper half with the patty pan and zucchini squash sauté.  Top with a little extra cheese.  Place under a preheated broiler for a few minutes until the cheese is hot and bubbly.

Serve as a main luncheon dish along with a salad.

Recipe by: Lisa Mackenzie Karson

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