All About Zucchini Benefits with Best Zucchini Recipes

Fun facts and recipes for zucchinis

First of all, if my mother is reading this… Yes, I’ve finally come to appreciate and even like zucchinis. As a child, zucchinis and I were not friends. During a family vacation down the Jersey shore, my Godmother purchased an ungodly amount of zucchinis and for our weeklong trip, we had zucchinis in almost every meal and in any way you could think of. That experience had me convinced I needed to swear off zucchinis for life.

Until suddenly, I was a type II diabetic, desperately trying to get my A1C back under control with the keto diet. Now that I needed to find replacements for foods that I loved, I found zucchini recipes that suited my cravings. I’m proud to say that rediscovering the zucchini helped me to get my blood sugar back into an acceptable range. Now I want to share all this zucchini knowledge with all of you!

facts benefits and recipes for zucchini

What does zucchini do for your body?

Zucchini has absolutely no fat but it does have high amounts of fiber and water along with significant amounts of other vitamins like C, K, B6 and also minerals like potassium. With all of that in mind, what does zucchini actually do for your body?

  • Improves Your Digestion
  • Anti-inflammatory Properties Eases Inflammation
  • Antioxidents to Rid Your Body of Toxins
  • Lowers Blood Sugar Levels
  • Healthy for your Heart: Increases Circulation & Decreases Blood Pressure.
  • Lowers Cholesterol Levels
  • Improves Eye Health
  • Improves Thyroid and Adrenal Functions

Is Zucchini good for Keto?

Do you want the short answer? Yes, they absolutely are. The longer explanation is zucchini is a low carb powerhouse of nutritional value. With only 3 grams of net carbs for one that is medium-sized, and 2 grams per cup when it’s shredded, you can add zucchini in for as a substitute for starchier vegetables in soups, as a replacement for pasta or as a binder in recipes like meatballs or even cakes! As a bonus, the fiber in zucchini will allow you to use it in a variety of recipes as a filler to help you stay full longer. This ultimately means that zucchini is a great food to help in weight loss as it is low in carbs, low in calories and high in nutritional value.

Can you have zucchini for breakfast?

When it comes to breakfast, zucchini may not be your first thought as an ingredient to use. However, zucchinis are actually considered to be more of a fruit than a vegetable! With that in mind, I went searching for a breakfast recipe for zucchinis. I found Baker by Nature, she posted an intriguing recipe for zucchini pancakes using Greek yogurt and whole wheat flour. She suggests serving them with fresh berries and a drizzle of maple syrup. The picture she shared made them look amazing!


Is it good to eat zucchini every day?

As I mentioned before, zucchini at every meal or even on a daily basis can be a bit much for any person. We also know that too much of anything is never a good thing. That being said, zucchini is a great source of vitamins and minerals to maintain healthy eating habits.

What flavors go well with zucchini?

It is one of the most versatile vegetables as it takes on a lot of the flavors from whatever you are cooking it with. From pizzas to pasta bowls, soups to sandwiches, there’s a recipe out there for everyone.

  • Herbs and Spices: basil, oregano, garlic, thyme, ginger or cinnamon
  • Produce: onion, corn, sweet bell peppers, tomatoes, eggplant, lemon or mushrooms
  • Cheese: ricotta, goat cheese or feta
  • Protein: salmon, shrimp, eggs, chicken
  • Other Flavors: quinoa, pecans… even CHOCOLATE
100% Whole Grain (can also be made with all-purpose flour) + Dairy-free Chocolate Zucchini Brownies - nobody will have a clue that these are made healthier

Yes, you read that correctly. Chocolate can actually be a great pairing for zucchini as a sweet dish with a little bit of cinnamon! If you are trying to sneak more vegetables into dishes for your children (or for your husband if he’s like mine!) try making zucchini brownies! I found a great recipe that uses gluten-free baking flour, applesauce, and coconut sugar on Texanerin Baking.

What are the best recipes for zucchini?

We have already discussed two great recipes that I found while researching zucchinis. However, I do have this awesome list of zucchini recipes that you have to try!

Zucchini Relish

zucchini relish recipe in a jar with a spoonful of relish balanced on top

I loved this recipe because it’s different than the other typical recipes you find online. This relish would make a savory topping for a burger and Attainable-Sustainable suggests adding it to egg salad or a meatloaf. This mixture of zucchini, onion, red bell pepper and jalapeno mixed, preserved in a mixture of sea salt, pepper, sugar, vinegar, turmeric, mustard seeds and nutmeg makes this a sweet and spicy bite.

Spicy Taco Stuffed Zucchini

stuffed zucchini blog final 1

Start by hollowing out your zucchini to form a canoe or boat shape. Zucchini can be stuffed with so many different things but this recipe by Stefs Eats and Sweets takes its inspiration from a spicy taco. It uses ground turkey, Roma tomatoes, onion, jalapeno and shredded pepper jack cheese seasoned simply with chili powder, garlic, salt and pepper.

Cantaloupe, Corn and Zucchini Salad

This salad recipe combines the sweetness of cantaloupe and corn with zucchini in a lemon pesto sauce to ramp up the flavor. It is simple to make and would be a great meal to make ahead of time for lunch or dinner on the go. A Calculated Whisk uses a Produce Co-Op in her local area to source her produce, and so do I!

If you are local to the Venice area, we have SWFL Produce that has a pick up location on Sundays on the US 41 Bypass next to Hashtag Pizza between 2-3. You simply order on their website and you can pay when you pick it up!

Other Recipes That I Love:

Share your favorite recipe with a friend, pin this to read later or comment below with a recipe you love that incorporates zucchini!

5 Sandwiches Transformed into Low Carb Bowls

In a world filled with the latest low carb craze (keto anyone?) it seems everyone is looking for ways to continue to enjoy their favorite foods in a healthier version.

I don’t know about you but one of my all-time favorite comfort foods are sandwiches. There are so many options! This then begs the question-how can I enjoy my favorite sandwich without all those dang carbs? The easiest option is to take the ingredients and toss it into a bowl! Subway and Jersey Mike’s already jumped on the bandwagon of low carb bowls based on sandwiches, and you can too!

The easiest way to turn a sandwich into a bowl is to deconstruct it. Take out the bread; add lots of lettuce or spinach and your favorite low carb toppings.

Here are a few of my favorite sandwiches deconstructed into a bowl that is still delicious, filling and cuts the carbs. These will fill you up so you aren’t reaching for the chocolate later, and the best part is you won’t feel like you’re just eating a salad!

1. BLT Bowl:

One of the most classic sandwich combinations, crispy bacon and lettuce with juicy tomatoes and a creamy sriracha dressing.

Serves: 1


  • Bacon-2 or 3 slices cooked as crisp as you like and chopped (because let’s be honest bacon makes the world better!)
  • ½ tomato diced (or if you like bigger bites, go for wedges)
  • Lettuce (I prefer a good spring mix or crispy romaine)
  • Salt and Pepper
  • Mayonnaise (1 tbsp.)
  • Sriracha (I’m wimpy but a little Sriracha adds great flavor and only a little heat)
  • chopped chives


  1. In a serving bowl, toss together your lettuce of choice, the chopped bacon, and tomato. Season with salt and pepper.
  2. In a separate bowl mix 1 tablespoon of mayonnaise with a dash or two of Sriracha. Add this to your bowl as a dressing.
  3. Top with the chopped chives

*TIP: You can also add additional toppings like spouts, cucumber; avocado…the list goes on.

2. Cuban Bowl:

Serves: 4

I know, I know… one of the best parts of the Cuban is that crisp pressed panini-style bread. I promise you will not miss it!
For the crunch, try subbing parmesan crisps instead!


  • 1 lb. pork loin fat trimmed and cut into bite size cubes
  • ¼ lb. deli ham cut into cubes
  • Spring mix lettuce
  • 4 oz. Swiss cheese cut into cubes
  • 1 cup diced dill pickles
  • 4 cloves garlic crushed or finely diced
  • 1 tablespoon mustard
  • Zest of 2 limes plus the juice
  • 1 tsp dried oregano


  1. Take your cut up pork loin and add it to a gallon-sized Ziploc baggie.
  2. Add the lime zest and juice from 1 lime, salt and pepper, 1 tsp oregano and 2 crushed cloves of garlic.
  3. Let marinate for 2-3 hours in the fridge.
  4. Heat a pan and add olive oil.
  5. Add half the pork and cook until done.
  6. Remove from pan and cook the remaining pork. (It should be firm to the touch with no pink but have a nice crisp on the outside.)
  7. In a small bowl whisk together the zest and juice from the second lime, the remaining garlic and oregano, the mustard, and some olive oil to create a dressing.
  8. Layer the spring mix with the cooked pork, ¼ of the ham and Swiss cheese, as well as ¼ cup of dill pickles.
  9. Drizzle with the dressing and enjoy!

3. Meatball Sub Bowl:

This bowl is so easy to create and package away for a quick grab and go. If meal prepping store the meatballs in the sauce in a separate container so it can be heated before adding to the bowl.

Serves: 4


  • 1 pkg frozen meatballs (cook following package directions)
  • 2 oz. cooked quinoa per serving
  • ¼ cup marinara sauce (your favorite homemade or jaris fine)
  • ½ cup shredded mozzarella cheese
  • ¼ cup shredded parmesan cheese


  1. In a serving bowl layer spinach or other favorite leafy green along with the quinoa and warmed meatballs and sauce.
  2. Top with the shredded cheeses. (Told you it was simple!)

*Note: The combination of the greens and quinoa add fiber to keep you fuller longer.

4. Chicken Salad Bowl:

Serves: 4


  • 1 can chicken drained (I prefer all white meat, or you can use left over rotisserie chicken shredded)
  • Salt and pepper to taste
  • 1 tsp dried oregano
  • 1 stalk finely chopped celery
  • ¼ cup chopped walnuts
  • 1/3 cup mayonnaise
  • 1 tbsp. mustar


*TIP: This is surprisingly filling and delicious. Even better, you can substitute albacore tuna or canned salmon for the chicken and it is just as good.

  1. In a medium bowl, mix together all ingredients until desired consistency. (You may choose to add more mayonnaise or mustard. Keep in mind if you are worried about calories there are many low fat/low calorie options for mayonnaise. A favorite of mine is made with Olive Oil.)
  2. In a serving bowl, layer your lettuce or leafy green of choice.
  3. Add a scoop of chicken salad.
  4. Top with cucumbers and bell peppers if desired.

5. Shrimp Taco Bowl:

Serves: 4

This may not technically be a sandwich, but it’s still traditionally a handheld meal wrapped in a carb fill vessel. Plus it makes for a delicious bowl!


  • 1 small package frozen peeled and deveined shrimp thawed and rinsed
  • 1 tbsp. flour
  • 1 tsp Cajun seasoning
  • Shredded cabbage/coleslaw mix
  • Diced fresh cilantro (1 tsp per serving)
  • Pico de Gallo (You can make it fresh or use a premade salsa)


  1. Coat your thawed and rinsed shrimp in a bowl with the flour and Cajun seasoning.
  2. In a saucepan over medium heat cook the shrimp with olive oil until pink. The flour will give them a nice crisp coating. If gluten is a worry you can skip the flour.
  3. In a serving bowl toss the shredded cabbage with the cilantro. Top with the shrimp and Pico de Gallo. Add some lime wedges to squeeze on top and a dressing won’t even be needed.

Create Your Own Combination

The key to a great and easy sandwich bowl is taking your favorite deli meat, some lettuce or cabbage, add in some great veggies (cucumber, peppers, avocado, tomato), make a simple dressing with olive oil, some spices and toss in some mustard and mayonnaise. Below is a list of ideas of things you can choose from to make your own sandwich bowl. The possibilities are endless!

  • Lettuce (romaine, spring mix, spinach etc.)
  • Cabbage
  • Rice (brown)
  • Quinoa
  • Tomato
  • Bacon
  • Avocado
  • Pickles
  • Olives
  • Nuts for crunch (Use this guideto help choose the best for low carb)
  • Other non-starchy veggies (cucumbers, peppers, carrots etc.)
  • Dried fruits (craisins are amazing in bowls)

When it comes to dressings, you have to be careful of the sugar content. Ranch, Blue-Cheese, and mayonaisse based dressings are best!

What are some other ideas you can think of for bowls?

Comment below and share your ideas! You should also check out my recipe for Egg Roll in a Bowl! (Yes, I love bowls!)

This post was written by a guest author, Janna Florie.
Janna Florie is a single mom of 4 boys. She loves crafting and all sorts of DIY projects. She is also an ambassador for the Susan G Komen Breast Cancer 3 Day. She is a strong believer in building women up.

Chicken Tikka Masala with Spaghetti Squash

Jason and I love Indian food, the flavors and rich aroma inspire cravings often. We are trying to eat healthier and cook more, so when he asked me about Indian food for dinner, I came up with a new twist on Chicken Tikka Masala… serve it with spaghetti squash instead of rice! I also roasted cauliflower with Ras El Hanout seasoning which is a mixture of coriander, tumeric, cardamom, sea salt, black pepper and clove.



Here Is How You Make It!



  1. Preheat the oven to 375 degrees.
  2. Prepare the spaghetti squash by slicing it in half and scooping out the seeds. Use a paper towel to dry the top of each half, rub with olive oil and season with salt and pepper. Place the cut side down on a baking sheet.
  3. Take out the stem of the cauliflower and rub it with olive oil. Season with the Ras el Hanuot seasoning. Place the cauliflower on the baking sheet.
  4. Roast cauliflower and spaghetti squash in the oven for about 30 minutes or until the cauliflower is tender. 
  5. In a saute pan, combine the paste and heavy cream, whisking it together until it simmers into a sauce. 
  6. Slice chicken and add to sauce to heat through. 
  7. To Serve, use a fork to separate the spaghetti squash into strands. (Need a tutorial? Check out Elizabeth Rider’s blog)
  8. In a medium bowl, put the spaghetti squash on the bottom and serve the chicken with the sauce on top. Chop up the cauliflower into bite sized pieces and add to the top of the bowl. Enjoy!

Have another recipe for me to try? Comment below or Email it to me at!

Products Used:

Are you a fan of the “Tasty” Blog?

If you are a foodie, or if you are an avid facebook user, chances are you have come across one of the many recipe videos from “Tasty”. These recipes feature awesome dishes that make even the most cautious cook interested in attempting something new. 

If by some chance you have not seen these videos, be sure to check them out on their facebook page.

One of my newest favorite recipes are these keto friendly snacks, Parmesan cheese crisps! I love how simple they are and I often will adapt recipes with different seasonings to suit whatever mood I may be in that day. My favorite seasoning blend with these would have to be Za’tar, a middle eastern spice blend that I simply adore.

Check out these awesome deals on Tasty gear! Now you can cook just like the Tasty cooks.
What recipes have you tried from Tasty?

A Day In The Life of Keto Living: Breakfast

I’ve received so many questions about what I eat during the day and if there are foods that still taste good. The simple answer? Yes! The longer answer is that the keto way of eating doesn’t limit you on what you can have, it simply means modifying some of the ingredients and portions to satisfy your cravings. This is going to be a great series starting with breakfast and in other articles, I’ll have a recipe for lunch and dinner as well.

Drinking some water is the starting point of a keto diet. Water is essential because keto diets dehydrate you to some extent and it will help to keep your body hydrated. It is advisable to drink water as soon as you wake up. Keep a water bottle on your nightstand to help you remember!


Start your day off right, with a meal that will give you the energy to get through the morning. Indulge in a wonderful breakfast that is healthy and tastes great! As we welcome the fall season and pumpkin spice everything is hitting the shelves, this great recipe for Pumpkin Pancakes with a Pumpkin Butter is something you get to enjoy guilt free!

Original photo from

Pumpkin Pancakes with Pumpkin Spice Butter


For the pumpkin butter:
1/2 tbsp 100% pumpkin
3 tbsp butter (unsalted)
1/16 tsp stevia in the raw

For the pancakes:
2oz cream cheese
2 eggs
2 tbsp coconut flour
1/4 tbsp pumpkin pie spice 


  1. Starting with the pumpkin butter, mix together butter and pumpkin and microwave for 10 second intervals until smooth. 
  2. Once smooth and hot, add Stevia to taste.
  3. Next, the pancakes. Blend together cream cheese, eggs, coconut flour and pumpkin pie spice.
  4. Heat a non-stick pan to medium and add a tablespoon of butter.
  5. As soon as the butter begins to brown, add half your pancake batter.
  6. Once you see bubbles popping up through the pancake, it’s your cue to flip. The pancake should be mostly cooked at this point.
  7. Cook for another 30-60 seconds, remove from pan and add to a plate.Repeat with pancake #2.
  8. Top both pancakes with pumpkin butter and enjoy!

Instant Pot Egg Roll In A Bowl

First of all, let me just say that if you haven’t purchased an instant pot, you are seriously missing out on the most amazing appliance to ever grace your kitchen. You can purchase one on Amazon.

I use the Lux60V3 6 qt version and I love it.

But enough about my amazing instant pot. You want to hear about my ultimate 10 minute dinner, the best comfort food, Egg Roll In A Bowl. I originally discovered the recipe on Whole New Mom’s Blog.
I did borrow her photo for this post, so all photos do belong to her. However, I have modified the recipe to make it something simple, with less ingredients and less fuss. 

​RECIPE – Egg Roll In A Bowl

Start by choosing your protein, this bowl works great with any kind of ground beef, pork, turkey or even chicken.

Turn the instant pot on to saute and brown the meat of your choice. Once it has completed cooked through, add 1/2 cup of your favorite stock. Personally, I enjoy using unsalted beef broth.

On top, pour in a single bag of shredded coleslaw mix. It’s a mix of cabbage and shredded carrots that I usually pick up at Publix.


Add the lid and turn your instantpot on to manual pressure with a 0-1 minute time limit, depending on how tender you want the cabbage. 

Once the timer goes off, quick release the pressure and take off the lid. Stir everything together and then add soy sauce to taste.

I think my favorite part about this meal is that it’s great for meal prepping. I can portion this out into containers for lunches throughout the week. 

Play around with the recipe, choose different meats, add in sauteed broccoli, change up your bowls!

But I can tell you that it will be delicious!

For The Love of Fennel… and White Picket Produce!

​The Sweet Taste of Summer is Fennel!


Summertime is filled with sunshine, outside picnics, and family fun. When I first looked at the menu for this week’s White Picket Produce box, my mind started swirling with the possibilities as soon as I saw fennel.

In my opinion, fennel is underrated, under-praised and under-utilized in cooking. Fennel has a cabbage-like texture with a sweet, licorice flavor that tends to take the lead in many recipes, but when given the opportunity to shine, I can almost guarantee it will become one of your favorite summertime vegetables.

As I looked through the list of what would be included in my share this week, I saw the Valencia oranges, the pears, the tomatoes, and the cucumbers. It’s wonderful knowing exactly what’s going to be in my box, make substitutions and know that my box will be delivered right to my door!

Cucumber, Tomato and Fennel Summer Salad

Let’s start with a classic summertime salad combination of cucumber and tomato, paired with fennel. This recipe is probably the simplest one with the most flavor. Slice up the tomatoes into a medium dice, the cucumber into slices, and the fennel into medium strips. Toss them in a bowl and whip up this easy vinegarette.

1 1/2 tablespoons of lemon juice 
1 tablespoon olive oil 
1 tablespoon fresh oregano
salt and pepper to taste

Combine all ingredients and mix in with the vegetables for a refreshing summer salad!

Super Summer Soup

Another fantastic recipe takes the cake for a fresh summer soup, perfect for an afternoon lunch. With a bubbly white wine, this dish has the undertones of luxury that lifts the flavors of the fennel to royal status.

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     Fennel and Pear Soup | This soup is uncomplicated and minimally seasoned, letting the nice flavors of fennel and pear shine.
Photo Credit: Vermilion Roots

1 1/2 bulbs of fresh fennel, sliced.
1 medium onion, sliced
2 medium pears, diced
1 bay leaf
1 1/2 tablespoons of olive oil or butter
1/2 cup white wine 
2 1/2 cups water
Salt and pepper to taste

1. Heat the olive oil or butter in your dutch oven or a large pot and once the oil is hot, add the fennel and onions. Sprinkle with salt and pepper and allow it to cook down for about 10 minutes until the onions are translucent and just starting to caramelize. 
2. Add in the pears and finish cooking the mixture.
3. Deglaze the pan with the white wine and then add in the water and the bay leaf. Cover the pot and allow it to come up to a boil before reducing the heat and simmering on a low heat mostly covered (just allow some of the steam out) for about 5-10 minutes.
4. Remove the bay leaf before blending the soup with an immersion blender. If you need to use a free standing blender, let the soup cool down before blending to avoid splatter.

Then enjoy! I prefer to serve this soup with a nice piece of crusty bread, or it’s even delicious with some shaved parmesan cheese!

Citrus Fennel Salad

One of my favorite summertime dinners is grilling a great piece of chicken or fish with either a slice of lemon or orange on top.. This citrus inspired salad pairs perfectly with that!

​Slice up your fennel as thinly as you can, then peel and slice your orange. I learned that if you slice the top and bottom portion of your orange and then slice the peel off in horizontal sections, it’s super east to slice up the orange into little wedges perfect for a salad! To make the dressing for this salad, combine 2 tablespoons of olive oil with a tablespoon of either orange or lemon juice with salt and pepper. Drizzle the dressing over the top and garnish with a bit of chopped flat leaf parsley, and you’re ready to serve!

I hope you enjoy some of my favorite fennel recipes. I’d love to hear some of your creations as well!

With any luck, you have found a new favorite summertime vegetable. Happy Healthy Eating!