Posted by Janet Harriett on Aug.09, 2010

©iStockphoto.com - meikla

Perhaps the only thing more plentiful than zucchini are recipes for zucchini bread or zucchini cake, which don’t do a whole lot of good for those on a gluten-free diet. However, zucchini’s versatility means plenty of ways to cook the summer squash to fit in with any type of healthy diet. Here are eighteen ways to prepare and serve zucchini (and any summer squash).

Recipe ideas are labeled according to whether they’re vegetarian (either lacto-vegetarian or ovo-vegetarian), vegan, raw, gluten-free or casein-free. Several of the recipes not labeled gluten-free or vegan could be adjusted to accommodate those dietary needs with specialty products like rice pasta or soy cheese.

Dip: Mix 1 cup zucchini shreds with one 8-ounce package cream cheese and herbs to taste. Serve with raw veggies. Lacto-vegetarian, gluten-free.

Marinated Zucchini Salad: Slice zucchini paper thin and marinate at least 4 hours in a mixture of olive oil, lemon juice and garlic. Raw, vegan, gluten-free, casein-free.

Deluxe Marinated Zucchini Salad: Add cherry tomatoes and thin-sliced cucumbers to the marinated zucchini salad. Raw, vegan, gluten-free, casein-free.

Zucchini Soup: Boil chopped zucchini in enough veggie stock to just cover, 15 minutes or until tender. Puree with an immersion blender and serve warm or chilled. Vegan, gluten-free, casein-free.

Simple Zucchini-Onion Side Dish: Brown a chopped onion in olive oil and add shredded, julienned or sliced zucchini. Cook until zucchini is limp. Serve as a side or under your favorite pasta sauce. Vegan, gluten-free (without pasta), casein-free.

Zucchini Scramble: Prepare the Zucchini-Onion Side with shredded zucchini. When the squash is cooked, add beaten eggs (about 1 egg per squash) and scramble. Top with cheese if desired. Lacto-ovo-vegetarian, gluten-free.

Veggie “Crab” Cakes: Substitute shredded zucchini (press to remove excess moisture) in your favorite crab cake recipe. Ovo-vegetarian.

Spicy Zucchini Coins: Cut zucchini into quarter-inch slices, coat with chili flakes and saute in olive oil. Vegan, gluten-free, casein-free.

Mashed Zucchini: Boil unpeeled chopped zucchini until tender and mash like potatoes. Mix with a flavorful cheese like sharp cheddar or aged swiss. Lacto-vegetarian, gluten-free.

Grilled Zucchini: Sprinkle with your favorite salt-free herb or spice blend and grill over coals or on a countertop grill. Vegan, gluten-free, casein-free.

Oven-Fried Zucchini: Cut zucchini into rounds or sticks, dredge in egg white and seasoned breadcrumbs and bake until tender. Ovo-vegetarian.

Zucchini Parmesan: Slice zucchini, top with your favorite tomato sauce and parmesan cheese, and bake until tender. Lacto-vegetarian, gluten-free.

Vegetable “Lasagna”: Alternate layers of long, thin strips of zucchini with tomatoes and cheese in a 13×9 glass pan. Bake until veggies are tender and cheese is melted. Lacto-vegetarian, gluten-free.

Zucchini Fajitas: Saute sweet pepper strips, zucchini strips, thin-sliced onion and sliced mushrooms. Season with garlic and chili powder, and serve with tortillas, pico de gallo, shredded cheese and sour cream (or nonfat yogurt). Lacto-vegetarian.

Zucchini Enchiladas: Fill enchiladas with a mixture of diced zucchini, corn and black beans. Lacto-vegetarian.

Zucchini-Yogurt Pasta: Cook whole wheat pasta according to package directions, and add shredded zucchini in the last minute of cooking time. Drain and toss with greek yogurt. Lacto-vegetarian.

Zucchini Stir Fry: Slice zucchini and onions into thin strips. Stir fry and season with soy sauce, garlic and ginger. Vegan. Omit soy sauce for a gluten-free recipe.

Vegan Pesto Zucchini: Slice zucchini lengthwise into thin strips with a vegetable peeler, steam lightly and toss the cooked ribbons with pesto. Lacto-vegetarian, gluten-free.

Stuffed Zucchini: Great for the larger squash you come home to after a weekend! Slice in half lengthwise and scoop out the softer seed core with a spoon (compost or use for stock). Fill the cavity with filling for stuffed peppers or cheese-filled pasta shells and bake until heated through. Lacto-ovo-vegetarian (depending on filling), gluten-free.

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Posted under Food, Nutrition & Recipes, Healthy Recipes.