Grilled Zucchini and Roasted Red Pepper Sandwich - What To Do with a Giant Zucchini

Slices of the giant zucchini filled the entire grill.

This Could Happen to You

My daughter-in-law's sister lives nearby. The other night she sent me an email. "I've left something at your door", she wrote. I've eaten all that I could but no one else in the family eats zucchini. I thought you'd know what to do with it". I went to the door and there it was, leaning up against the side of the house. It's August and I shouldn't be shocked as these things can get this big this time of the year. It was chopped off at the top where the poor dear tried to eat her way down the mutant zucchini that her neighbor left for her. At least two feet of it remained. I cut it in a few sections so that I could fit it into the refrigerator as I needed a day to figure out what to do with this thing.

The next day, after much deliberation, my husband Doug and I decided we should try to grill it. We just bought a big Webber BBQ and Doug is really handy at this type of cuisine. I had some nice roasted red peppers, goat cheese and red onions in the house and fresh basil in my garden. We picked up a fresh loaf of seeded sourdough at the local bakery. After carving off some of the bottom which seemed a bit tough, I cut the zucchini into 26 thick slices. Luckily the seeds had not yet matured so the inside was still fleshy enough to eat. The skin wasn't too thick either. The giant slices, each measuring at least 4 inches in diameter, filled the entire BBQ and Doug patiently brushed each slice with a 1 to 1 mixture of balsamic vinegar and olive oil with some garlic powder and salt. He flipped them over several times until they were nice and brown. Finally, the moment of truth came and as luck would have it, the slices were tender enough to eat!

We brought the warm zucchini slices into the kitchen and prepared the first sandwich. A little spicy mustard was spread on one slice of bread and soft goat cheese on the other. I put down a layer of roasted red pepper, then three slices of zucchini, a slice of red onion and a few leaves of fresh basil. A little freshly ground black pepper to top it off and the sandwich was complete and turned out to be very delicious. More importantly, we saved this poor overgrown zucchini from the compost pile. Of course we still have 20 more slices to eat before I can comfortably declare victory.

Be Prepared

We were lucky to save this one. Many of these baseball bat sized zucchini simply are too tough to eat. But if you have neighbors with gardens, you'd better be prepared. Either you must keep your doors locked and stop answering the phone until the fall or keep a few sandwich ingredients around and the BBQ handy. It wouldn't hurt to watch over the fence and remind your neighbor that there's a nice, tender, young zucchini ready for picking.

Raw Zucchini Soup topped with Raw Goat Milk Feta

Fast, Easy and Refreshing
It's the middle of the summer and my garden is flourishing but it's hot and I don't want to cook anything that's going to heat up the kitchen. What a perfect time to prepare raw food! I must admit, when I posted a "one month raw cleanse" in May, it was still cold in many parts of the country. Cold weather makes people think of hot soup, not raw food. But in July, it's just perfect. Especially when a recipe takes minutes to prepare like this one does.

Cheese on a Raw Food Diet?
When I was visiting Redwood Hill Farm last week, (check out my post on July 16th), David Bice told me about their "raw goat milk feta". This cheese is made from raw goat milk and aged 60 days. It is never heated above 115 degrees so it retains it vital enzymes. A small amount of raw goat cheese in a raw diet can be beneficial since it's a source of vitamin B12, a vitamin that vital to your health and impossible to get from a 100% raw food vegan diet. And, did I tell you how delicate and delicious it is?

Nutrients in Summer Squash
Zucchini, and all summer squash, is rich in vitamins A, C, K and the B vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B6 (pyridoxine) and folate. It provides important minerals like manganese, magnesium, potassium, copper, phosphorus, calcium, zinc and iron and contains some omega 3 fatty acids. Together with the other healthy ingredients, this soup is a good source of protein and fiber, yet low in calories, saturated fat and cholesterol.

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Raw Zucchini Soup topped with Raw Goat Milk Feta
[serves 2]
2 cups chopped zucchini
1/2 cup chopped avocado (about 1/2 medium avocado)
1/2 cup fresh or frozen peas, thawed
2 packed tablespoons fresh basil
1 clove garlic, chopped
2 tablespoons freshly squeezed lemon juice
1/2 cup filtered water, room temperature
1/2 teaspoon sea salt, or to taste
1 ounce raw goat milk feta, shaved (can substitute regular feta if desired)
Fresh ground black pepper to taste

Blend zucchini, avocado, peas, basil, garlic, lemon juice, water and salt in a high speed blender until smooth. Serve in two soup bowls and top with raw goat milk feta and fresh black pepper.

Per serving: 142 calories, 8.5 g fat, 2.8 g saturated fat, 12.5 g cholesterol, 6.5 g protein, 12.5 g carbohydrates and 4.8 g of fiber.

Chilled Cantaloupe Soup with Goat Kefir - A Visit to Redwood Hill Goat Farm

Happy goats at Redwood Farm in Sebastopol.

David Bice showing us a goat milk storage tank.

Mango, orange, pineapple goat kefir.

What is Kefir?

Kefir is a drinkable yogurt having many health promoting benefits due in part to its content of "live cultures". These live cultures are called "probiotics" and are the friendly bacteria commonly found in our gastrointestinal tract. A common intestinal bacterium is lactobacillus acidophilus. This and other friendly bacteria are essential for good health as they keep bad bacteria and yeast in check and boost our immune systems. They are especially important after taking antibiotics since this medication will kill the beneficial bacteria allowing the bad ones to flourish. This is the reason many people get a yeast infection or thrush after a course of antibiotics. Taking kefir can replenish your intestinal bacteria, but if you are taking it while on antibiotics, it is better not to drink the kefir at the same time. For example, if I were to take an antibiotic in the morning, for maximum benefit I would drink kefir in the evening. Acidophilus themselves have antibacterial activity and also help produce some B vitamins as well as vitamin K.

Goat kefir is more easily digested than kefir made from cows milk. Many people who are lactose intolerant can tolerate goat kefir but each individual is different. Goat milk products are high in calcium, phosphorus, vitamin B2, potassium and are a good source of protein.

Although I am no stranger to goat yogurt, I was recently introduced to this delicious and healthful drink by David Bice during my visit to Redwood Hill Goat Farm in Sebastopol, California.

My Visit to Redwood Hill Farm

I stopped drinking cows milk over 20 years ago and only use cows milk products, like parmesan or fresh mozzarella cheese on occasion. I feel much better about goat milk products, both from a health and a humane standpoint. Dairy farms tend to be larger and more "corporate". Goat farms tend to be family run where the goats are well cared for and happy. My opinion on this was certainly confirmed after visiting Redwood Hill Farm. Redwood Hill Farm and Creamery was started by Kenneth Bice in 1968 and is now run by Jennifer Bice, the eldest of his 10 children. Besides their delicious goat milk products (cheeses, yogurt, kefir), I was impressed by how devoted this family is to their animals. Each of their 300 "named" goats is loved and well cared for. It's hard not to fall in love with these little creatures. They are playful, curious and very affectionate. These goats are "certified humane raised and handled" which is a program intended to improve the lives of farm animals. The certification guarantees that the animals are not in cages, have ample space and shelter, handled in a manner to prevent stress and are never given growth hormones or antibiotics.

David Bice was kind enough to give us a tour of the farm and the milking facility. He then brought out a chilled bottle of their mango, orange, pineapple goat kefir. It was amazing! The goat milk is not homogenized or over processed. They don't add sugar or any preservatives. And although it is not a "raw food", it is a "living food" as is contains 10 live and active kefir cultures. Their yogurt and kefir products are available throughout the U.S. in Whole Foods and other health food stores. You can buy their amazing cheeses, including a "raw milk feta", on their website (www.redwoodhill.com).

I immediately started to develop recipes using this healthful product. Here is a chilled soup recipe that can be enjoyed on a hot summer's day.

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Cantaloupe Soup with Mango, Orange, Pineapple Goat Milk Kefir

[makes 4 one cup servings]

A 3 pound cantaloupe, seeds removed

1 1/2 cups mango, orange, pineapple goat milk kefir

(or use 1 1/4 cups plain kefir with 1 tablespoon orange concentrate and 1/4 cup fresh mango, pineapple or a mixture of both)

6 drops of liquid stevia or 1 tablespoon of raw local honey

Scoop out the cantaloupe and place in a blender with stevia or honey. If you are not using the flavored kefir, put the orange juice concentrate and fruit in the blender also. Blend until smooth but don't over process. Add the kefir and pulse until well mixed. Serve in a tea cup garnished with a sprig of mint.

Per serving: 129.5 calories, 3.3 g fat, 1.9 g saturated fat, 7.5 g cholesterol, 3.9 g protein, 23.5 g carbohydrates and 1.3 g fiber.

Healthy Vegetarian Eggs Benedict with Creamy Avocado Dill Sauce

Both eggs served on thick whole grain bread.

Organic, free range, antibiotic free eggs with omega-3.

Non- stick egg poacher.

Poaching in a non-stick fry pan.

Eggs Benedict is a very popular breakfast dish but it’s also one of the unhealthiest. This healthy vegetarian alternative will allow you to enjoy it without “too much” guilt.

We start with a whole grain English muffin, which adds 4 grams of fiber vs. its white, processed counterpart. Or, instead of individual English muffin halves, you can also place both eggs on one thick slice of whole grain, seeded bread. Instead of slices of Canadian bacon, we place the eggs on a bed of steamed spinach, tomato slices and soft goat cheese. We use organic Omega-3 eggs and top them with the creamy vegan avocado dill sauce that I posted on June 19, 2009. Regular Hollandaise sauce is made with egg yokes, butter and sometimes cream. This adds unnecessary calories, fat and cholesterol to the dish (do we really need an “egg sauce” on top of eggs?). Although eggs are high in cholesterol, a bit over 200 mg per egg, they can still have a place in a healthy diet if you limit them to a few times a week and you also limit the other sources of cholesterol in your diet.

Why Eat Eggs?
Eggs themselves are pretty low in calories (70 calories each) are high in protein (6 grams of protein per egg) and are a good source of riboflavin, vitamin B12 and phosphorus. Riboflavin, or vitamin B2, is required for cell growth and energy production. Vitamin B12 is required for a healthy nervous system and for the formation of red blood cells. Also known as the “energy vitamin”, a key deficiency symptom of vitamin B12 is fatigue. It is impossible to get this essential vitamin from a raw food vegan diet so a raw foodist must supplement to avoid health problems including megaloblastic anemia and serious problems with the nervous system. Cooked food vegans must eat fortified foods like cereals, beverages and meat analogues. Phosphorous is important in the formation of bones and teeth, energy production, protein synthesis and muscle contraction. Eggs are also a very good source of selenium, a potent antioxidant vitamin that has been associated with reducing cancer risk. Egg yolks have been shown to be a highly bioavailable source of lutein and zeaxanthin, phytochemicals important in the prevention of macular degeneration.

When selecting eggs, I want to make sure they come from a chicken that’s living a good life. That may sound ridiculous to some of you, but just think about it. On one hand, you have chickens that are stuffed into tiny cages, fed antibiotics, often have their little beaks cut off and never see the light of day. On the other hand, you have chickens who get to go outside, eat grass supplemented with organic vegetarian grain and flaxseeds and are treated humanely. I would venture to guess that the egg coming from the happy chicken is a lot better for you. So, if you live in the country, find a chicken farm and see how they are treated. Better yet, raise a few chickens yourself. If you live in the city, buy the most expensive eggs you can find and make sure they say, “no antibiotics”, “vegetarian diet that includes flax seed”, “cage free or free range”, and “high in omega 3”.

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Vegetarian Eggs Benedict with Creamy Avocado Dill Sauce [serves 2]
4 large organic, free range, antibiotic free, omega-3 eggs from incredibly happy chickens!
2 whole wheat English muffins, cut into 4 halves or two thick slices of whole grain bread
5 cups raw organic spinach
4 thick slices of tomato
3 ounces chevre goat cheese (made without animal rennet) I like Laura Chenel
4 tablespoons creamy avocado dill sauce Salt and pepper to taste

Creamy Vegan Avocado Dill Sauce [makes 1 cup or 16 tablespoons]
1/2 cup avocado (about 1/2 of a large avocado)
1/2 cup organic, unsweetened soy milk
1 small clove garlic, peeled and minced
1/2 teaspoon Himalayan or sea salt
1/8 teaspoon dried or 1/4 teaspoon fresh dill
2 grinds black pepper
2 tablespoon freshly squeezed lemon juice

Blend the ingredients for the creamy avocado dill sauce in a blender and process until smooth. Set aside. This will make more than you need so refrigerate it and enjoy it as a salad dressing over the next few days.

Steam the spinach and place in a colander, setting aside to let in drain completely.

Lightly toast the English muffins or the thick slices of whole grain bread. When done, spread goat cheese on the muffin halves or bread slices. Cover with tomato and drained spinach.

If you have an egg poacher, cook the eggs to your liking and place them on the spinach, tomato and goat cheese. To make eggs without a poacher, spray Pam (or use a small amount of olive oil) in a 10 inch stick-free frying pan. Carefully break 4 eggs in the pan making sure they are evenly spaced. In a minute or so, after they set a bit, score the eggs into 4 quarters using a spatula. Pour a quarter cup of hot or boiling water around the eggs and cover immediately. It’s best if you have a glass cover so you can see how they are doing. Cook for a few minutes until the eggs are to your liking. I like them pretty soft but some like them more cooked. When done to your liking, score again and carefully remove each egg and place on the spinach, tomato and goat cheese. Top each egg with a tablespoon (or more) of creamy avocado dill dressing and serve immediately. You may garnish with a little more dill if you’d like.

Per 2 egg serving: 392.6 calories, 18.4 g fat, 8.5 g saturated fat, 447 mg cholesterol, 26 g protein, 31.2 g carbohydrates and 6.8 g of fiber.