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spiralized zucchini with olives and tomatoes

Eggs Benedict With Zucchini Pancakes

Ditch the English muffin and place your ham, eggs, and hollandaise sauce atop crisp, delectable zucchini pancakes made with almond meal. 

Zucchini-Pancakes

Makes 4 servings

Pancakes

  • 3 large zucchinis
  • 1 extra-large egg white
  • 2 tbs. almond meal
  • 1 tsp. paprika
  • Salt and pepper
  • 3 tbs. clarified butter, ghee, or unsalted butter

Easy Hollandaise Sauce

  • 3 large egg yolks, at room temperature
  • 1 tbs. freshly squeezed lemon juice, strained
  • ¾ tsp. salt, or to taste
  • ½ tsp. tabasco sauce, or to taste
  • ½ cup clarified butter, melted

Eggs Benedict

  • 1 tbs. white vinegar
  • 4 extra-large eggs, at room temperature
  • 4 slices Canadian bacon
  • 4 zucchini pancakes
  • 1 cup hollandaise sauce
  • 1 tbs. chopped fresh flat-leaf parsley

This recipe first appeared in “Overcoming Grain Brain.” Copyright 2014 by David Perlmutter, MD. All rights reserved. Photo by: Andrea Becco.

Zucchini Pancakes

  1. Using either a hand-held grater or a food processor fitted with the shredding blade, shred the zucchini.
  2. Place the shredded zucchini in the center of a large, clean kitchen towel. Bring the sides up and twist hard to express all of the liquid. (You may have to do this a few times to get all the liquid out; the drier the zucchini, the crisper the pancakes will be.)
  3. Place the shredded, drained zucchini in a large mixing bowl.
  4. Add the egg white, almond meal, paprika, and salt and pepper to taste, tossing to blend in the seasonings.
  5. Heat the clarified butter in a large frying pan over medium heat. When very hot but not smoking, spoon in the zucchini mixture to make individual circles about 3-½ inches in diameter (you will need to do this in batches).
  6. Fry, turning once, until cooked through, golden brown, and crisp, about 5 minutes.
  7. Using a spatula, transfer to a double layer of paper towels to drain. If necessary, place on a baking sheet in a low oven to keep warm until ready to serve.

Easy Hollandaise Sauce

  1. Bring a few inches of water to a boil in the bottom half of a double boiler set over high heat.
  2. Place the egg yolks, lemon juice, salt, and tabasco in a blender and process on medium speed for 45 seconds.
  3. With the blender running, add the hot clarified butter through the hole in the lid in a slow, steady stream and process until the mixture is very smooth and slightly thickened.
  4. Scrape the sauce from the blender into the top half of the double boiler and set it on the bottom half to keep warm until ready to use.

Eggs Benedict

  1. Preheat the oven to 275 degrees F.
  2. Heat about 3 inches of water in a large, shallow saucepan over medium heat until bubbles form around the edge. Add the vinegar.
  3. In another saucepan of similar size, heat 3 inches of water to 130 degrees F on a candy thermometer. Remove from the heat and cover to keep warm.
  4. Working quickly with one egg at a time, carefully break each egg into a small custard cup and then gently slide the egg from the cup into the barely simmering vinegar-water.
  5. When all of the eggs have been added, cook until the whites are just set but the yolks are still very loose, about 2 minutes.
  6. Using a slotted spoon, carefully lift the barely cooked eggs, one at a time, and place them into the 130 degrees F water. Cover and let rest for 15 minutes. (You should, from time to time, check the temperature of the water. If it falls below 130 degrees F, slowly add enough boiling water to bring the temperature back up.)
  7. Place the Canadian bacon in a large nonstick frying pan over medium-high heat. Fry, turning occasionally, until just lightly browned around the edges, about 4 minutes.
  8. Remove from the heat and place on a baking sheet in the preheated oven to keep warm if the eggs or pancakes aren’t done yet.
  9. Place a warm pancake in the center of each plate and top with a slice of Canadian bacon. Using a slotted spoon, lift the poached eggs, one at a time, from the water and pat gently with a clean kitchen towel to remove excess water.
  10. Place an egg on top of the bacon (if the edges of the eggs are a bit ragged, carefully trim them with a small knife or kitchen scissors).
  11. Spoon about 3 tablespoons of the hollandaise sauce on top of each egg, sprinkle with chopped parsley, and serve immediately.

Veggie Quiche

Packed with sweet potato, spinach, red pepper, and zucchini, this quiche is a great way to enjoy a variety of vegetables, while the eggs and whole milk provide a good source of protein.

Veggie quiche

Makes 6 servings •  Prep time 10 minutes  Cook time 60 minutes

  • Coconut oil for greasing the dish
  • 1 medium sweet potato
  • 1 tbs. extra-virgin olive oil
  • 2 cups spinach
  • 1 red pepper, chopped
  • 1 cup zucchini, sliced
  • 6 eggs
  • ½ cup organic whole milk
  • 2 tsp. salt
  • 1 tsp. pepper

Recipe by The Life Time Foundation.

  1. Preheat the oven to 350 degrees F.
  2. Grease a 9-inch clay or glass pie dish with coconut oil.
  3. Slice the sweet potatoes thinly using a knife or mandolin. In the dish, arrange the sliced potatoes along the bottom and up the sides until completely covered. The sweet potatoes will shrink when baked, so it’s OK if they overlap. Bake for 20 minutes.
  4. Add the extra-virgin olive oil to a medium saucepan. Sauté the spinach, pepper, and zucchini over heat until tender.
  5. In a bowl, whisk together the eggs, milk, salt, and pepper.
  6. Once the sweet potato crust is done, add the cooked veggies to it. Pour the egg mixture over. Bake for 40 minutes. Use the refrigerated quiche within three to four days, or three to four months if frozen. (To reheat from frozen, cover with tin foil and bake at 350 degrees F for about 30 minutes.)

Banana Oatmeal Muffins

Protein powder gives these breakfast muffins an energy-sustaining nutritional boost.

A muffin tin filled with banana oatmeal muffins.

Makes 15 servings •  Prep time 5 minutes •  Cook time 15 minutes

  • 3 medium-to-large bananas
  • 1 cup unsweetened vanilla almond or coconut milk
  • 2 tbs. chia seeds
  • 4 scoops Life Time vanilla grass-fed whey protein powder
  • 1 tbs. vanilla extract
  • 1 tbs. cinnamon
  • 1 zucchini, chopped
  • ½ cup chopped pecans
  • 1 cup gluten-free oats
  • Optional toppings: raisins, strawberries, blueberries, or chocolate chips

Recipe by Life Time Training Team.

  1. Preheat the oven to 375 degrees F.
  2. In a blender, combine the bananas, nut milk, chia seeds, whey protein powder, vanilla extract, cinnamon, and zucchini. Once blended, the mixture should be the consistency of cake batter.
  3. Hand mix the pecans and oats into the batter — do not blend.
  4. Line a muffin tin with muffin liners. The muffins will come out very moist, so this step is important!
  5. Pour the batter into each of the muffin tins until they’re about 80 percent full. Sprinkle on any optional desired toppings.
  6. Bake for 12 to 15 minutes, or until golden brown. Enjoy immediately, store in an airtight container in the refrigerator for three to four days, or freeze for later.

Gluten-Free Zucchini Bread

This summer staple is even easier to eat when baked into delicious bread.

A loaf of gluten-free zucchini bread

Makes 12 servings •  Prep time 15 minutes •  Cook time 1 hour

  • 1 cup almond flour
  • ½ cup coconut flour
  • ½ tsp. salt
  • 2 tsp. baking powder
  • ½ tsp. baking soda
  • 2 tsp. cinnamon
  • ½ tsp. nutmeg
  • 5 eggs
  • ¼ cup butter
  • 3 tbs. coconut oil, melted
  • ¼ cup powdered sweetener of choice (like stevia)
  • 2 tbs. raw honey or pure maple syrup
  • 3 tsp. vanilla extract
  • 1 cup zucchini, grated
  • ¼ cup walnuts, chopped

Recipe by Life Time Training Team.

  1. Preheat the oven to 325 degrees F.
  2. Grease a 9×5 bread pan.
  3. In a small bowl, mix together almond flour, coconut flour, salt, baking powder, baking soda, cinnamon, and nutmeg.
  4. In a large bowl, beat eggs, butter, coconut oil, sweetener, honey or maple syrup, and extract.
  5. Beat in flour mixture until well combined.
  6. Stir in zucchini and nuts. Pour into greased pan.
  7. Bake for 50 to 60 minutes at 325 degrees F, or until a toothpick inserted in the center comes out clean.
  8. Cool for about 15 minutes, then remove from pan. Cool completely. Store in refrigerator for up to five days.

Zucchini-and-Olive Muffins

Shredded zucchini helps keep the muffin light, fluffy and super moist. Perfect for breakfast, lunch, dinner, or a quick on-the-go snack.

Zucchini-and-Olive Muffins

Makes 24 mini-muffins •  Prep time 15 minutes •  Cook time 13 to 15 minutes

  • 2 cups almond meal
  • ½ tsp. sea salt
  • ¼ tsp. freshly ground black pepper
  • ½ tsp. baking soda
  • 3 large organic eggs
  • 3 ½ tbs. extra-virgin olive oil
  • 1 ½ tsp. lemon zest
  • ½ tbs. freshly squeezed lemon juice
  • ½ tbs. water
  • 1 ½ tsp. dark-amber maple syrup or honey
  • 1 cup shredded zucchini
  • 12 kalamata olives, pits removed, chopped

This recipe first appeared in “How to Cook Zucchini: 5 Recipes from Rebecca Katz.”  Photo by: Andrea D’Agosto.

  1. Preheat oven to 350 degrees F.
  2. Oil a mini-muffin tin or line it with muffin papers.
  3. In a large mixing bowl, mix together the almond meal, salt, pepper, and baking soda.
  4. In a small bowl, whisk together the eggs, olive oil, lemon zest, lemon juice, water, and maple syrup.
  5. Add the wet ingredients to the dry and stir well to combine. Then stir in the zucchini and olives.
  6. Fill each muffin cup with about 2 tablespoons of batter. Bake for 13 to 15 minutes, until a toothpick comes out clean. Serve.

Cook’s Note: To prevent the muffins from sticking to the pan if you don’t use paper liners, make sure to grease the cups well. Allow the muffins to cool completely before removing them from the tin.

Zucchini Ribbon Salad

This colorful and refreshing salad features delicate ribbons of zucchini and is dressed in a light and tangy vinaigrette.

zucchini ribbon salad

Makes 2 to 4 servings •  Prep time 10 minutes •  Cook time 0 minutes

  • Zest and juice of 1 medium lemon
  • 2 teaspoons Dijon mustard
  • 1 teaspoon apple cider vinegar
  • ⅓ cup extra-virgin olive oil
  • 2 tablespoons fresh chopped dill
  • Sea salt
  • 4 cups zucchini peels (from about 4 medium zucchini squash)
  • ½ cup cherry tomatoes, halved
  • 1 avocado, diced

This recipe and image originally appeared in “Cooking Against the Grain: Danielle Walker.” 

  1. Whisk together the lemon juice, Dijon mustard, and vinegar until combined. Slowly drizzle in the olive oil, whisking constantly, until the vinaigrette is smooth and thick. Stir in the chopped dill, lemon zest and a pinch of salt. Set aside.
  2. Toss the zucchini peels, tomatoes, and avocado in a bowl. Drizzle with 1/4 cup of the dressing.
  3. Chill in the refrigerator for 30 minutes before serving.

Zucchini-Ricotta Pinwheels

Made with zucchini slices rolled around a savory ricotta filling, these are perfect for a quick and healthy lunch or entertaining.

zucchini pinwheels

Makes 12 pinwheels •  Prep time 10 minutes •  Cook time 2 to 6 minutes

  • 3 zucchini, sliced lengthwise into 4 thin slices
  • Extra-virgin olive oil
  • Salt and freshly ground black pepper
  • ½ cup ricotta
  • ¼ cup chopped fresh Italian parsley

This recipe originally appeared in “Celebrate! A Holiday Party Menu.” Recipe developer: Betsy Nelson. Photo by: Terry Brennan.

  1. Heat a grill pan or broiler.
  2. Brush zucchini with olive oil and season with salt and pepper.
  3. Broil the zucchini on each side until tender.
  4. Mix the ricotta together with the parsley and season to taste with salt and pepper.
  5. Spread 1 tablespoon of the mixture on each zucchini slice, roll up, and secure with a toothpick. Chill until ready to serve.

Zucchini Noodles With Avocado Sauce

A light and refreshing alternative to pasta, “noodles” made from zucchini — or turnips or other root vegetables — taste terrific topped with an herbed avocado sauce.

Zucchini-Noodles-With-Avocado

Makes 4 to 6 servings •  Prep time 30 minutes •  Cook time 0 minutes

  • 2 medium zucchini
  • 1 tsp. sea salt
  • 1 ripe avocado
  • Zest and juice of one lemon
  • 1 cup vegetable stock
  • Freshly ground black pepper to taste
  • ½ cup coarsely chopped parsley
  • 1 to 2 cloves garlic
  • 1 tbs. olive oil
  • ¼ cup toasted pine nuts

This originally appeared in “Amazing Avocados: Recipes, Techniques, and More.” Recipe developer: Betsy Nelson. Photo by: Terry Brennan.

  1. Slice zucchini into thin strips with a mandoline or vegetable peeler, setting aside any seed-filled slices for the sauce. Toss the zucchini “noodles” with the salt and allow to sit in a bowl for about 10 minutes to release any excess water.
  2. Move the zucchini to a colander, and while the strips drain, blend the sauce: In the blender, add the seedy strips of zucchini, the avocado, lemon zest and juice, vegetable stock, black pepper, parsley, garlic, and olive oil.
  3. Blend until smooth.
  4. Arrange zucchini noodles in a bowl, pour the sauce over the zucchini, and sprinkle with pine nuts before serving.

Warm Zucchini Salad

This herbaceous salad can be served warm or at room temperature and is a great way to enjoy the flavors of this beloved summer vegetable.

Warm Zucchini Salad

Makes 4 servings •  Prep time 10 minutes •  Cook time about 5 minutes

  • 2 tbs. olive oil
  • 1 clove garlic, smashed
  • 1 lb. zucchini and other summer squashes, cut into wedges
  • Pinch crushed red-pepper flakes
  • Pinch dried oregano
  • Pinch dried basil
  • Salt and pepper to taste
  • ½ cup fava or any shell beans, blanched, peeled, and rinsed
  • 4 oz. goat cheese, crumbled
  • Handful fresh basil, roughly chopped

This recipe originally appeared in “V Is for Vegetables: 4 Recipes From Michael Anthony.”  Courtesy of Little, Brown and Company. Copyright © 2015 by Michael Anthony and Dorothy Kalins Ink, LLC.

  1. Heat the oil in a large skillet over medium-high heat. Add the garlic, zucchini, red-pepper flakes, oregano, basil, salt, and pepper. Cook until the zucchini is tender, about five minutes.
  2. Add the favas, goat cheese, and basil. Toss and serve warm. (Also delicious cooled.)

Buckwheat-Noodle Pad Thai

This is a veggie-powered, peanut-free, gluten-free version of the popular stir-fried Thai noodle dish. Buckwheat noodles have more nutrients and a higher protein content than the noodles usually used in pad thai. You can also experiment with black-bean noodles, mung-bean noodles, or even veggie noodles.

buckwheat noodle pad thai

Makes 4 servings •  Prep time 10 minutes •  Cook time 15 minutes

Stir-fry

  • 1 8-oz. package buckwheat noodles
  • 1  to 2 tsp. coconut oil
  • 1 red onion, diced
  • 4 cloves garlic, minced
  • 1 tsp. gingerroot, minced
  • 1 zucchini, diced
  • 1 yellow squash, diced
  • Cilantro leaves, roughly chopped
  • 2 tbs. sesame seeds, toasted

Sauce

  • 2 tbs. coconut aminos
  • 3 tbs. lime juice
  • 2 tbs. raw almond butter
  • 1 tsp. sriracha sauce
  • 3 tbs. unrefined whole cane sugar (such as Sucanat)
  • 2 tbs. toasted sesame oil
  • 2 green onions, sliced thinly (plus extra for garnish)

This recipe originally appeared in “Yum Universe: 5 Plant-Based Recipes From Heather Crosby.” Photo by: Marta Sasinowska.

  1. Bring a large pot of water to a boil and prepare noodles according to the package instructions.
  2. In a small bowl, whisk together the sauce ingredients.
  3. Heat a skillet or wok to medium-high heat, and add coconut oil and onion. Sauté for five minutes, then add garlic and gingerroot and stir for three minutes.
  4. Toss cooked, rinsed, and drained noodles, zucchini, yellow squash, and the sauce into the skillet. Fold together, but allow the noodles to sear a bit. Remove from heat after three to five minutes and serve warm topped with cilantro, toasted sesame seeds, and extra green onion.

Zucchini Carpaccio With Ricotta

This delectable Italian salad combines creamy ricotta cheese with sweet honeydew melon.

Zucchini Carpaccio With Ricotta

Makes 4 to 6 servings •  Prep time 35 to 40 minutes •  Cook time 0 minutes

Dressing

  • ½ to 1 red or green chili, according to taste, finely chopped
  • 1 small garlic clove, minced
  • Juice and grated zest of ½ lemon, plus extra zest to garnish
  • 2 tbs. extra-virgin olive oil
  • Salt and freshly ground black pepper

Salad

  • 3 medium zucchini, thinly sliced
  • 4 medium yellow or red tomatoes, sliced, or 12 to 16 yellow or red cherry tomatoes, halved
  • 1 yellow or red bell pepper, seeded and finely sliced
  • Handful of basil leaves, tough stems discarded
  • ½ honeydew or cantaloupe melon, scooped into pearls or balls
  • 1 cup ricotta, drained

This originally appeared in “Salads From Around the World.” Recipe excerpted with permission from Around the World in 120 Salads by Giancarlo and Katie Caldesi © 2017 Kyle Books, photographs © Helen Cathcart.

  1. Mix the dressing ingredients together in a bowl. Season to taste and set aside.
  2. Arrange a layer of some of the zucchini slices, tomatoes, and peppers on one large serving plate or on individual dishes. Pour on a little dressing. Add the remaining sliced vegetables on top, followed by the remaining dressing. (At this point you can place the salad in the fridge for a few hours if you want to serve it later.)
  3. Just before serving, scatter the basil leaves and melon balls over the salad, and top with teaspoon-size dollops of ricotta. Grate a little extra lemon zest on top and finish with a grind of black pepper.

Spring Greens and Zucchini Lasagna

This grain-free lasagna has thinly sliced zucchini instead of pasta and is served with a roasted-carrot sauce. Adding a little nutritional yeast and almond flour to the ricotta provides richness and flavor.

vegetarian lasagne

Makes 6 servings •  Prep time 20 minutes •  Cook time 75 minutes

  • 3 large, whole carrots, washed and trimmed
  • Extra-virgin olive oil
  • 3 to 4 medium zucchini, cut lengthwise into 1/4-inch slices
  • Salt and freshly ground black pepper
  • 3 cups chopped arugula, watercress, dandelion greens, or mustard greens
  • 1 ½ cups ricotta cheese
  • 1 clove garlic, pressed
  • 2 eggs, beaten
  • Zest of 1 lemon
  • 2 cups vegetable stock
  • 1 tbs. chopped fresh dill
  • ¼ cup shredded Parmesan cheese

This article originally appeared in “Spring Greens: Quick and Easy Tips, Recipes, and Nutrition Know-How.” Recipe developer: Betsy Nelson. Photo by: Terry Brennan.

  1. Preheat oven to 375 degrees F.
  2. When oven is hot, place the carrots on a lightly oiled baking sheet. Roast until they are tender, about 25 minutes.
  3. Meanwhile, prepare the lasagna ingredients. Roast the zucchini slices on a lightly oiled sheet until just tender, about 10 minutes. Season the zucchini with salt and pepper. Remove the roasted zucchini from the sheet, replace with the arugula, and return the pan to the oven to wilt the greens, about five to seven minutes.
  4. Mix the ricotta cheese with the garlic, eggs, and lemon zest, and season with salt and pepper.
  5. When the carrots are roasted, add to a blender with the vegetable stock and blend until smooth. Season with chopped fresh dill, salt, and pepper.
  6. Reduce oven temperature to 350 degrees F. Pour half of the carrot-dill sauce in the bottom of a 9-by-9-inch pan.
  7. Line the bottom of the pan with a single layer of the zucchini slices, then cover with half of the roasted greens. Top with the ricotta-cheese mixture, sprinkle with the remaining greens, and layer with the zucchini slices. Pour the rest of the carrot sauce on top and sprinkle with the Parmesan cheese.
  8. Bake for 30 to 35 minutes, and serve.

Pizza Bites

Quick, yummy, and nutritious — these pizza bites serve as a healthy alternative to store-bought versions.

A tray of zucchini pizza bites.

Makes 12 servings •  Prep time 10 minutes •  Cook time 3 minutes

  • 1 medium zucchini
  • ½ tomato
  • 2 oz. fresh mozzarella
  • Small handful of basil

Recipe by the Life Time Foundation.

  1. Turn the oven to the broil setting. Slice the zucchini into disks.
  2. Top the zucchini disks with a small piece of tomato, basil, and mozzarella.
  3. Broil for about 3 minutes, or until the cheese is nice and melty.

Zucchini-Pasta Primavera

These zucchini noodles are tossed with other flavorful spring vegetables, herbs, and a touch of cheese.

Makes 2 to 4 servings •  Prep time 15 minutes •  Cook time 30 minutes

  • 2 large zucchini
  • 1 tbs. coconut oil or butter
  • 1 red onion, thinly sliced
  • 1 carrot, julienned (sliced into thin strips)
  • 1 red bell pepper, julienned
  • 1 lb. asparagus, tough stems removed, cut into 1-inch pieces
  • 2 cloves garlic, minced
  • 1 pint cherry tomatoes, halved
  • ½ tsp. fine sea salt
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • Pinch of red-pepper flakes (optional)
  • 6 tbs. grated pecorino Romano cheese

This recipe was excerpted from “The Daily Detox.” Reprinted with permission from No Excuses Detox, copyright © 2017 by Megan Gilmore, published by Ten Speed Press, an imprint of Penguin Random House LLC.  Photo by: Erin Scott.

  1. Using a spiralizer, turn the zucchini into spaghetti-like noodles. Or use a vegetable peeler to create long, thin zucchini ribbons. Set aside in a bowl.
  2. In a large pot, melt the coconut oil over medium heat and sauté the onion and carrot for five minutes. Add the bell pepper and asparagus, and sauté until all the veggies are tender, about eight minutes more. Add the garlic and sauté until fragrant, about one minute.
  3. Add the zucchini noodles, tomatoes, salt, basil, oregano, and red-pepper flakes, and sauté until the zucchini is tender, five to eight minutes.
  4. Remove the pot from the heat. Sprinkle the cheese over the top and adjust the seasonings, if needed.
  5. Serve warm. Store leftovers in an airtight container in the refrigerator for up to three days.

Tip: When asparagus isn’t in season, use chopped broccoli instead.

Tip: Enjoy your favorite high-quality meat in this dish. Just add it while cooking the peppers and asparagus.

Spiralized Zucchini Puttanesca

Lightly sautéed zucchini noodles are tossed with spicy puttanesca sauce and topped with grated Parm.

Spiralized Zucchini Puttanesca

Makes 4 servings •  Prep time 10 minutes •  Cook time 7 to 10 minutes

  • 2 large zucchini, spiralized

Puttanesca Sauce

  • 3 tbs. extra-virgin olive oil
  • 1 yellow onion, diced
  • Pinch sea salt
  • 3 cloves garlic, minced
  • ¼ tsp. red-pepper flakes
  • 1 pint cherry tomatoes, halved
  • 2 tbs. capers, rinsed
  • ¼ cup kalamata olives, chopped
  • ¼ cup grated Parmesan, plus 2 tbs. more for garnish
  • ¼ cup freshly chopped basil

This recipe first appeared in “How to Cook Zucchini: 5 Recipes from Rebecca Katz.” Photo by: Andrea D’Agosto.

  • Place a large skillet over medium heat and add the olive oil. Once the oil heats, add onions, sea salt, garlic, and red-pepper flakes, and sauté for two to three minutes, or until onions are translucent.
  • Add the tomatoes, capers, and olives, and cook for two more minutes.
  • Place the zucchini spirals into the skillet, and toss for two minutes or until the zucchini is al dente, or still slightly firm. Add the ¼ cup Parmesan cheese and toss until well combined, then add the chopped basil.
  • Transfer to bowls or a platter, and garnish with the remaining Parmesan. Serve.

Tip: Many handheld spiralizers are inexpensive and easy to use.

Tempeh Meatballs With Zoodles and Pesto

A healthy and flavorful plant-based dish that combines protein-packed tempeh with fresh zucchini noodles and a delicious pesto sauce.

tempeh meatballs with zoodles and pesto

Makes 4 servings •  Prep time 10 minutes •  Cook time 40 minutes

Meatballs

  • 1 ½ cups vegetable broth
  • 8 oz. organic tempeh
  • 1 egg
  • ¼ cup rolled oats
  • 1 tsp. sea salt
  • ½ tsp. freshly ground black pepper
  • 2 tbs. finely chopped fresh basil
  • 2 tsp. extra-virgin olive oil

Pesto

  • 1 cup tightly packed chopped fresh basil leaves
  • 2 tbs. grated Parmesan
  • 1 garlic clove
  • ¼ cup pine nuts or cashews
  • ½ tsp. sea salt
  • 3 tbs. extra-virgin olive oil

Base

  • ¾ cup grape tomatoes
  • 1 large zucchini, spiralized
  • ½ cup fresh mozzarella balls
  • Fresh basil, to garnish

This recipe first appeared in “5 Creative Ways to Use Tempeh.” Recipe and photo by: Maddie Augustin.

  1. Place a medium saucepan over medium-high heat and add vegetable broth, then crumble tempeh by hand into the pan. Bring to a boil, then cover and reduce heat to simmer for eight to 10 minutes, until lightened in color and slightly soft.
  2. Prepare pesto by adding fresh basil, Parmesan, garlic, cashews, and salt to a food processor. Pulse until ingredients are roughly chopped, then add olive oil and blend to form a paste.
  3. Prepare meatballs by draining the cooked tempeh and adding it to a blender or food processor along with the egg, oats, salt, pepper, fresh basil, and 2 tablespoons of pesto. Blend until the mixture sticks together when pressed between your fingers. Be careful not to overmix.
  4. Use your hands to form the tempeh mixture into balls, about 2 tablespoons each.
  5. Place a large skillet over medium heat, then add olive oil and heat until shimmering. Add meatballs to the skillet four at a time and cook until lightly crisped and golden, about three minutes per side. Remove from pan and set aside, then repeat with remaining meatballs.
  6. Remove the last batch of meatballs from the pan and set aside. Add grape tomatoes to the pan and cook until softened, about five minutes, stirring occasionally.
  7. Add spiralized zucchini to the pan with the remaining pesto and gently toss until coated. Cook zucchini until just heated through, about two to three minutes. Be careful not to overcook.
  8. To each plate, add zucchini, then top with meatballs and fresh mozzarella. Garnish with fresh basil and serve warm.

White-Bean Vegetable Soup

This hearty bean soup is packed with Tuscan kale, zucchini, and herbs like basil and oregano.

bowls of white bean vegetable soup

Makes 6 servings Prep time 10 minutes Cook time 30 minutes

  • 3 tbs. extra-virgin olive oil
  • 1 large yellow onion, sliced
  • 3 cloves garlic, minced
  • 2 tbs. tomato paste
  • 1 tbs. dried basil
  • 1 tsp. dried oregano
  • 1 tsp. red-pepper flakes
  • 1 ½ tsp. sea salt, plus more to taste
  • ½ cup white wine
  • 2 28-oz. cans plum tomatoes
  • 2 15-oz. cans white kidney beans, drained and rinsed
  • 5 cups sliced zucchini (about 2 medium)
  • 2 cups chopped Tuscan kale

This recipe originally appeared in “4 Meals to Bring to a Friend in Need.” Recipe developer: Maddie Augustin. Photo by: Andrea D’Agosto.

  1. Preheat a large stockpot to medium heat, then add oil. Add onion and cook until softened and translucent, about five to seven minutes. Add garlic and cook until fragrant, about one minute.
  2. Add tomato paste, basil, oregano, red-pepper flakes, and salt. Cook, stirring constantly, until tomato paste has darkened in color, about one to two minutes. Add wine, and allow to simmer until halved in volume, about three to four minutes.
  3. Add canned tomatoes and crush with a wooden spoon. Stir in beans, zucchini, and kale. Bring to a simmer, cover, and cook until zucchini is tender but not mushy, about 10 to 15 minutes. Add more salt to taste, let cool, then transfer to an airtight container for delivery.
  4. Enjoy within five days.

Zesty Tempeh Kebabs

These kebabs are full of flavor and fun to make on the grill. Try other marinades, such as Asian sesame, curry or balsamic vinaigrette. These are also great wrapped in whole-grain tortillas.

tempeh Kebabs

Makes 4 servings  ⋅ Prep time 15 minutes Cook time  about 15 minutes

Kebabs

  • 1 8-ounce package of tempeh, steamed and cooled, cut into 16 cubes
  • 8 crimini mushrooms, cleaned and stems trimmed
  • 1 small zucchini, cut into 1-inch slices
  • 1 red bell pepper, cut into 2-inch pieces
  • Wooden skewers, soaked in water for 30 minutes

Marinade

  • 2 tbs. whole-grain Dijon mustard
  • 2 tbs. rice wine vinegar
  • 2 tbs. tamari soy sauce
  • 2 tbs. honey
  • 2 tbs. orange juice
  • ¼ tsp. ground ginger

This recipe originally appeared in “How to Use Tempeh Creatively.” Recipe developer: Cary Neff. Photo by: Terry Brennan.

  1. Combine the marinade ingredients in small mixing bowl.
  2. Thread one tempeh cube, one mushroom, one slice zucchini, one tempeh, one sliced red pepper. Repeat until skewers are loaded.
  3. Arrange kebabs in 13-by-9-inch pan and pour the marinade over them. Cover and marinate in the refrigerator for one hour. Ladle marinade over kebabs a few times while marinating.
  4. Preheat a grill or broiler over medium heat. Add the kebabs and cook on each side for about four minutes. Baste kebabs with the remaining marinade as they are cooking. The vegetables and tempeh should have grill marks and still be tender-crisp.
Experience Life magazine
Experience Life Staff

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  1. A wonderful variety of ways to use zucchini! The zucchini flowers are also edible. They can be chopped and added to a frittata or quiches and risottos, or stuffed and battered and then fried or baked.

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