Healthy Mediterranean Cooking at Home

Category Archives: zucchini

Coconut Layer Cake

When baking with coconut milk, I use shelf-stable boxed coconut milk.

Layer Cake
1 cup unsalted butter (room temperature-very soft)
1 2/3 cups sugar
9 eggs at room temperature
1/2 teaspoon vanilla extract
2 cups coconut flour, sifted
1 1/2 teaspoons baking soda
1/2 teaspoon baking powder
1 teaspoon of sea salt
1 1/3 cups coconut milk

Directions

Preheat the oven to 350°F. Grease two 9-inch or two 8-inch layer pans. Line the bottom with parchment paper.

Combine the butter and sugar, and beat together for about 2 minutes using an electric mixer.

Add eggs in one at a time and beat at high speed for about 3 minutes. Add in the vanilla while beating the eggs and butter mixture.

Combine the dry ingredients together and add one cup at a time, alternating with the coconut milk. Beat batter for about five minutes on high speed.

Spoon batter into the two prepared cake pans and smooth the tops. Bake for 35 minutes, or until a toothpick inserted into the center of the cake comes out clean.

Place the pans on a wire rack and let cool for 10 minutes before removing the layers from the pans. Cool cakes completely before frosting.

Filling Ingredient
1 cup raspberry or strawberry jam

Frosting Ingredients
1 (8 ounces) package reduced-fat cream cheese, softened
1/2 cup powdered sugar
1 teaspoon vanilla extract
2 cups heavy cream
Toasted or tinted coconut flakes

Prepare the Frosting: Beat cream cheese and powdered sugar with a heavy-duty stand mixer using the whisk attachment on medium speed until creamy. Add vanilla and heavy cream and beat until fluffy.

Assemble the cake: Place 1 layer on a serving platter, and spread jam over the layer, spreading to within 1/2-inch from the edge. Top with the second layer, and spread frosting on the top and sides of the cake. Garnish with toasted coconut.

Zucchini Bread

Ingredients

1 tablespoon olive oil
1 egg at room temperature
2 teaspoon vanilla extract
1/2 cup honey
1/2 cup coconut milk
1 cup shredded zucchini squeezed to remove water (about 1 medium zucchini)
2 cups Oat Flour
1 teaspoon pumpkin pie spice mix or cinnamon
1 1/2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1/2 cup chopped walnuts

Directions

Preheat the oven to 350degrees F. Coat an 8×4-inch loaf pan with cooking spray and line the bottom with parchment paper. Spray the paper.

In a large bowl mix together the olive oil, egg, vanilla extract, honey, milk, and zucchini.

Combine dry ingredients together (oat flour, spices, baking powder/baking soda, salt) and stir dry ingredients into wet ingredients, Fold in walnuts.

Pour batter into the prepared pan and bake for 45 minutes, or until the top of the bread is golden and the cake tester comes out clean.

Allow bread to cool completely for at least 20 minutes, remove from pan and cool completely on a wire rack.

Pumpernickel Bagels

Bagel Dough
1 1/2 cups lukewarm water
3 tablespoons brown sugar
4 teaspoons instant yeast
1 ½ teaspoons molasses
2 cups pumpernickel or dark rye flour
2 tablespoons dehydrated onion
2 tablespoons cornmeal
1 tablespoon caraway seeds
1 tablespoon kosher salt
2-3 cups whole wheat flour

Kettle Water
6 quarts water
2 tablespoons brown sugar
1 teaspoon kosher salt

Directions

To make the bagel dough:
Whisk 1 1/2 cups lukewarm water, 3 tablespoons brown sugar, yeast, and molasses in a large bowl until the yeast dissolves. Stir in pumpernickel flour, onions, cornmeal, caraway seeds, and 1 tablespoon salt. Stir in enough of the wheat flour to make a soft dough, about 2 cups.

Knead, gradually incorporating more wheat flour, until the dough is resilient and quite firm, 10 to 12 minutes (the dough will remain slightly sticky). Cover the dough with a towel and let rest for 10 minutes.

Divide the dough into 12 pieces; roll each piece into a 10-inch-long rope. Wet the ends lightly with water. Form into bagels by overlapping the ends up 1 inch. Pinch ends together firmly. Set bagels aside, uncovered, to rise until slightly puffy, about 20 minutes.

Preheat the oven to 450°F.
Line 2 baking sheets with parchment paper.

Bring water, 2 tablespoons brown sugar, and 1 teaspoon salt to a boil in a large pot.

Slip several risen bagels at a time into the pot of boiling water. Cook for 45 seconds, turn them over with a slotted spoon or tongs and cook for 45 seconds longer. Drain the bagels on a clean dish towel and place them on the prepared baking sheets.

Place in the oven, reduce heat to 425°F and bake for 12 minutes. Turn the bagels over and bake 5 more minutes. Cool on wire racks. Bagels freeze very well.


The Mediterranean diet is a way of eating based on the habits of those who live in countries bordering the Mediterranean sea, like, Spain, France, Greece, and Italy. Here is a good example of a dinner based on this type of diet. It is a very healthy way of eating.

Parmesan-Crusted Flounder

4 servings

Ingredients

3/4 cup freshly grated Parmesan cheese
2 teaspoons paprika
1 tablespoon chopped flat-leaf parsley
Olive oil mayonnaise
4 flounder fillets (about 1 pound total)
1 lemon, cut into wedges
Extra-virgin olive oil, for drizzling
Salt and freshly ground pepper

Directions

Preheat the oven to 400ºF. In a shallow dish, combine the Parmesan cheese with the paprika and parsley.  Season the fish with salt and pepper. Brush the fish lightly with mayonnaise and dredge in the cheese mixture. Place on an oiled baking sheet or dish, drizzle with a little olive oil and bake until the fish is cooked through and beginning to brown along the edges 10 to 12 minutes. Serve the fish with the lemon wedges.

Whole Grain Pasta With Zucchini And Tomatoes

4 servings

Ingredients

2 tablespoons plus 1 tablespoon extra-virgin olive oil
1 large garlic clove, minced
1/4 teaspoon red pepper flakes
Salt
1 medium zucchini (about 8 oz) quartered lengthwise and cut into 1/2-inch cubes
1/4 cup pine nuts, toasted
1 tablespoon of prepared basil pesto
1 cup fresh mini San Marzano or grape tomatoes, halved
8 oz whole-grain linguine pasta
Pasta water

Directions

Combine 2 tablespoons oil, garlic, pepper flakes, and 1/4 teaspoon salt in small bowl; set aside.

Heat the 1 tablespoon oil in a skillet over medium-high heat, add zucchini and ¼ teaspoon salt, and cook, stirring frequently, until zucchini is tender, about 5 minutes.

Push zucchini to the sides of the skillet to create a clearing; add the oil-garlic mixture and cook, stirring constantly, until fragrant, about 1 minute. Add the tomatoes and stir to combine the garlic tomato mixture with the zucchini and cook for 1 minute longer. Remove skillet from the heat and stir in pine nuts and pesto.

Bring 4 quarts of water to boil in a large Dutch oven. Add pasta and 1 tablespoon salt to the boiling water; cook until al dente. Reserve 1/2 cup pasta cooking water, drain pasta and return pasta to the Dutch oven. Turn the heat on to low.

Add sauce and reserved cooking water to the pasta and toss to coat. Season with salt to taste. Transfer to a serving bowl.


All three dishes can be baked in the oven together, staggering the cooking time needed by each dish.

Stuffed Sole Fillets

Stuffing Ingredients
4 large shrimp, peeled, deveined, tails removed, finely chopped
1 tablespoon olive oil
1 scallion, minced
1 medium garlic clove, minced
½ celery stalk, finely chopped
1 mini bell pepper, finely chopped
1 tablespoon fresh parsley, minced
1 tablespoon chopped chives
Salt and pepper
½ oz oyster crackers crushed

Fish
12 oz sole fillets
Lemon juice
Butter

Directions

Preheat oven to 400°F. Coat a baking dish just large enough to hold the fish with olive oil cooking spray.


Combine the filling ingredients in a medium mixing bowl. Spread the filling evenly over each fillet and add a few drops of lemon juice over the stuffing.

Roll each fillet, jelly-roll fashion, and skewer it with toothpicks and place in the prepared baking dish.

Dot each roll-up with butter and cover the baking pan loosely with foil and bake for 10 minutes. Remove the foil and cook for another 10-15 minutes, or until the fish flakes easily when touched with a fork.

Easy Mac & Cheese

No need to make a white sauce to get creamy mac & cheese.

Ingredients

12 oz whole wheat elbow macaroni
2 tablespoons Dijon mustard
1 cup sour cream
Kosher salt and pepper
1 small onion, finely chopped
1 cup Velveeta cheese cut into small cubes
1 cup shredded Cheddar cheese

Directions

Heat the oven to 400°F. Cook the pasta for half the time recommended on package directions; drain.
In a large bowl, whisk together the mustard, sour cream, and 1⁄2 teaspoon each salt and pepper. Fold in the onion and the Velveeta.


Add the cooked pasta to the bowl and toss to coat.

Transfer the pasta mixture to a greased 12×8-inch baking dish and bake until beginning to brown, 20 minutes.
Remove the baking dish from the oven and sprinkle the shredded cheddar cheese over the top of the casserole. Return the baking dish to the oven and bake until golden brown, 10 minutes more or until the cheese is melted. Let rest for 5 minutes before serving.

Nut-Crusted Zucchini Sticks

Ingredients

1 medium-large zucchini, trimmed and cut into thin wedges
2 tablespoon olive oil
Pinch each of salt and pepper
1/2 cup finely ground nuts (any kind)
1 tablespoon dried Italian seasoning

Directions

Preheat the oven to 400°F. Line a baking sheet with foil and coat with cooking spray.


Place the zucchini wedges in a ziplock bag with the oil, salt, and pepper. Shake. Add the Italian seasoning and nuts. Shake until well coated. Place the zucchini on the prepared baking sheet and place in the oven. Roast the zucchini for 25-30 minutes until crispy and tender.


Crispy Baby Kale Chips

The kale chips were tasty but small and fragile after baking. I think the next time I make this recipe, I will use regular-sized kale for a hearty chip.

Ingredients

1- 5-ounce package organic prewashed baby kale
1 tablespoon olive oil
Pinch sea salt
Pinch freshly ground black pepper
1/4 teaspoon garlic powder

Directions

Preheat the oven to 300 degrees F. Line two cookie sheets or rimmed baking pans with parchment and set aside.

Toss all ingredients together in a large bowl until the kale leaves are evenly coated.

Lay the leaves in a single layer on the pans and put them into the oven. Switch and rotate the pans halfway through baking to ensure even cooking. Bake for 30 minutes, until crisp.

Remove the pans from the oven and allow to cool before eating. Leftover chips can be stored in an air-tight container or ziplock bag for 4 days.

Southern Style Air Fryer Chicken

The chicken turned out delicious and crispy. The best thing about making fried chicken in the air fryer is that there is no messy/greasy clean up after cooking.

Ingredients

Chicken

4 skinless bone-in thighs, about 1 ¼ lb
1 tablespoon olive oil
1 teaspoon salt
½ teaspoon black pepper
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon Italian seasoning
½ teaspoon paprika

Dry Coating
1 teaspoon salt
1/2 teaspoon black pepper
1/2 teaspoon garlic powder
1 1/2 teaspoons paprika
1/2 teaspoon onion powder
1/2 teaspoon Italian Seasoning
1 cup self-rising flour
1/4 cup cornstarch

Wet Coating
1 egg room temperature
1/2 tablespoon hot sauce
1 tablespoon milk
2 tablespoons water
Butter flavored or olive oil cooking spray

Directions

In a bowl combine chicken with olive oil and then add the spices. Rub it in and set aside. In a large shallow dish, mix together flour, cornstarch, and spices. In a medium dish, mix together eggs, hot sauce, milk, and water.
Coat chicken very lightly in the flour mixture, shaking off the excess.
Place on a plate to allow time for some of the flour to be absorbed; set aside for about 10 minutes
Coat the chicken in the egg mixture; shaking off excess.


Immediately, coat the chicken in the flour mixture making sure all areas are coated, shaking off excess.
Let chicken rest for 15 minutes.


Coat the chicken all over with cooking spray.
Place chicken in greased Air Fryer basket, allowing room for the air to flow all around the chicken.
Cook on 350 F. for about 16 minutes, turning the chicken over halfway through the cooking time.


Remove and serve immediately.

Zucchini Crust Pizza

This recipe is amazing. It tasted like real pizza and you can actually hold the slice of pizza in your hand. Great for a low carb option.

Ingredients

2 medium zucchini about 1 1/2 cups shredded
1/3 cup almond or cassava flour
1/2 cup shredded mozzarella cheese
1/4 cup shredded Parmesan cheese
1 large egg
1 teaspoon garlic powder
1 tablespoon Italian seasoning
¾ cup pizza sauce
¾ cup mozzarella cheese, cut into small cubes
¾ cup optional Toppings: olives, mushrooms, peppers, pepperoni, cooked sausage, or whatever you prefer on pizza
Olive oil cooking spray.

Directions

Preheat the oven to 500 degrees F.

Line a pizza pan (14-inch) with parchment paper and spray the paper with cooking spray, set aside. I use a cast iron pizza pan.
Place shredded zucchini on a kitchen towel.


Sprinkle with one teaspoon of salt.
Set aside for 10 minutes.
Squeeze the excess moisture out of the zucchini in the towel. Place the squeezed zucchini on a paper towel until ready to make the dough.

In a medium bowl, mix the shredded zucchini, flour, egg, cheese, Italian spices, and garlic powder with a spoon until combined; then by hand form the dough into a ball.

Transfer the mixture on to the greased parchment paper on the pizza pan.
Press the dough into a 12-inch round on the greased parchment paper.


Bake for about 10 minutes until the crust looks set and is starting to brown.


Remove the pizza crust from the oven.
Add the sauce, followed by the toppings and scatter the cheese on top.
Return the pan to oven and bake for another 8 minutes or until the cheese is completely melted. Let rest a few minutes and then cut into serving pieces.


Crispy Oven Baked Shrimp

Servings: 2. Double for 4 servings.

Ingredients

2 tablespoons olive oil, divided
1/2 lb large peeled (about 12), deveined raw shrimp (16-20 count), tail-on
1/4 teaspoon ground pepper
1/4 teaspoon salt
1 tablespoon unsalted butter, melted
1 tablespoon fresh-squeezed lemon juice
1 medium finely chopped garlic clove
2 tablespoons Italian flavored panko breadcrumbs
2 tablespoons shredded Parmesan cheese
1 teaspoon chopped fresh chives

Directions

Preheat oven to 425 degrees F.
Coat the bottom of a glass or ceramic baking dish with 1 tablespoon oil.

Pat shrimp dry and place them in a single layer in the prepared baking dish. Sprinkle the shrimp evenly with pepper and salt.

Whisk butter, lemon juice and garlic in a small bowl; pour the mixture evenly over the shrimp.

In a mixing bowl combine the Panko, Parmesan cheese, chives, and the remaining oil; stir to combine.

Sprinkle the mixture evenly over the shrimp. Bake until the shrimp are pink and cooked through, 8 to 10 minutes.

Roasted Zucchini

2 servings. Double for 4 servings.

Ingredients

Olive oil cooking spray
1 medium zucchini, halved lengthwise
6 grape tomatoes, halved
1 tablespoon garlic-flavored olive oil
Salt and ground black pepper
1/2 teaspoon garlic powder
1/4 teaspoon Herbes de Provence
1 teaspoon chopped fresh thyme leaves

Directions

Preheat oven to 425 degrees F.
Coat a baking dish with the cooking spray.
Arrange zucchini halves, flesh side up, in the prepared baking dish. Arrange the grape tomatoes on the sides of the squash.

Drizzle olive oil over zucchini. Season the flesh with salt and black pepper. Sprinkle thyme, Herbes de Provence and garlic powder over the top. Roast 8 to 10 minutes, until tender and golden brown.

Rice Pilaf

4 servings

Ingredients

Rice

1 tablespoon olive oil
2 cups chicken broth
1 cup Lundberg wild rice blend
Salt to taste

Pilaf

1 tablespoon extra virgin olive oil
Half a red onion, chopped
2 garlic cloves, minced
6 oz mushrooms, trimmed and chopped
1 chopped celery stalk
2 tablespoons toasted almonds, coarsely chopped
2 tablespoon dry sherry
1 teaspoon fresh thyme leaves or 1/2 teaspoon dried thyme
1/4 cup chopped flat-leaf parsley
1 tablespoon chopped fresh sage
Freshly ground pepper to taste

Directions

Bring the broth, rice, oil, and salt to a boil in a large saucepan. When the liquid returns to the boil, lower the heat, cover and simmer 40 -50 minutes until the rice is tender and the liquid has evaporated. Set aside.

Heat the oil over medium heat in a large nonstick skillet, and add the onion, garlic, celery, and mushrooms. Cook, stirring often, until tender, and the mushrooms have softened about 10 minutes. Stir in the cooked rice and the remaining ingredients. Cook, stirring until the sherry has evaporated. Taste and adjust seasonings.


Prosciutto-Wrapped Baked Zucchini

Ingredients

2 small zucchini, halved lengthwise
1/2 of a small shallot, finely minced
2 tablespoon olive oil
1 tablespoon finely chopped seeded chili
1 garlic clove, grated
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 slices thinly sliced prosciutto, halved lengthwise
1/4 cup finely chopped fresh flat-leaf parsley leaves

Directions

Preheat oven to 400°F. Score the cut side of the zucchini halves 1/8 inch deep in a diamond pattern. Toss shallot, olive oil, chili, garlic, 1 salt, and pepper in a mixing bowl. Rub the mixture on the cut sides of the zucchini halves. Wrap each zucchini piece with 2 prosciutto pieces, and arrange, cut side up, on a foil-lined baking sheet. Bake in the preheated oven until zucchini is crisp-tender, 20 minutes.
Transfer zucchini to a serving plate. Sprinkle with parsley.

Turkey Piccata

Ingredients

4 boneless, skinless turkey cutlets
1/2 cup flour
Salt & Pepper to taste
2 tablespoons olive oil
2 tablespoons butter
1/2 cup white wine
1/4 cup lemon juice
1/4 cup chicken broth
2 tablespoons capers
1/4 cup chopped fresh parsley

Directions

Season the flour with salt and pepper, and lightly pound the turkey breast into thin cutlets. Dredge the cutlets in the seasoned flour. Heat the oil and butter in a heavy frying pan, and add the cutlets to the pan. Cook for 2 to 3 minutes on each side over medium heat, until lightly browned and cooked through. Remove the cutlets to a plate and keep warm while you prepare the sauce.

Add the wine to the pan and cook over high heat until reduced by half. Add the lemon juice and chicken broth to the pan and bring to a boil. Stir in the capers and parsley and season with salt and pepper. Return all of the cooked cutlets to the frying pan, and heat in the sauce. Serve hot.

Creamy Mashed Potatoes

ingredients

1 pound Yukon Gold or russet potatoes
Coldwater, for cooking, enough to cover by 1-inch
1 teaspoon salt
6 tablespoons heavy cream
3 tablespoons butter
Salt to taste

Directions

Scrub potatoes well and peel them. Cut potatoes into 1-inch pieces and place the potatoes in a large pot. Cover with cold water, then stir in the 1 teaspoon salt. Cover and bring to a boil on high, then reduce the heat to maintain a low boil until potatoes are tender and a knife moves easily through the center, about 20 minutes. Drain the potatoes.

In a small pan, gently melt the butter and cream and mix together, keep warm.

Return the drained potatoes to the cooking pot, turn the heat to medium and let the excess water cook off for a minute or two, shaking the pan occasionally. Mash the potatoes until smooth. With a spatula, slowly turn the cream-butter mixture into the potatoes. Taste and adjust the seasonings. Serve immediately.

Note: the potatoes can be prepared earlier and reheated in a casserole dish in the oven with the roasting zucchini.


Potato Salad

Ingredients

2 lbs whole small unpeeled red skinned potatoes
1 teaspoon salt
2 tablespoons pickle juice
1/4 cup minced bread and butter pickles
1/2 a large sweet onion finely chopped
3 celery stalks, finely chopped
1 cup olive oil mayonnaise
2 tablespoons chopped fresh dill
2 tablespoons chopped fresh parsley
Salt and black pepper to taste

Directions

Place the potatoes in a large pot with a lid. Cover the potatoes with cold water and add 1 teaspoon salt.
Bring to a boil, lower the heat and cook the potatoes with the lid ajar until tender, about 15-20 minutes.

Drain the potatoes and cool. When cool enough to handle, slice the potatoes into a storage bowl. Add the pickle juice and let sit at room temperature for an hour or so.

Add the remaining ingredients, mix well and taste to see if the salad needs salt. Add black pepper to taste. Cover the bowl and chill in the refrigerator until serving time.

Basic Barbecue Sauce

This is a delicious sauce to have on hand during the summer grilling season. Use it to baste chicken or to top hamburgers and hotdogs right off the grill.

Yield: about 1-1/3 cups.

Ingredients

1 small onion, chopped
1 tablespoon butter
3/4 cup water
1/2 cup ketchup
1/4 cup vinegar
4 teaspoons Worcestershire sauce
Few drops hot pepper sauce
4 teaspoons sugar
1 teaspoon paprika
1/4 teaspoon pepper

Directions:

In a saucepan, cook onion in butter until tender. Add remaining ingredients. Simmer, uncovered, for 20-30 minutes or until sauce reaches desired consistency, stirring occasionally.

Store in the refrigerator or freezer.

 

BBQ Ribs

Prepare the rub and marinate the ribs one day ahead.

Rub Mixture

1/4 cup sweet paprika
1/2 cup brown sugar
1 tablespoon black pepper
1 tablespoon garlic powder
2 teaspoons ground cumin
2 teaspoons dried onion
2 teaspoons salt
1 teaspoon cayenne pepper
1 teaspoon dry mustard
1/2 teaspoon celery seed
1/2 teaspoon dried oregano

Ribs

1-2 St. Louis-cut spare rib racks
BBQ Sauce, recipe above or your favorite sauce

Directions

Combine the rub ingredients in a small dish.
Prepare the ribs by removing the silver skin or scoring it between the bones on the underside of the ribs.
Place the ribs in a baking dish and coat the sides of the ribs with the rub.
Allow the ribs to sit for at least 30 minutes or cover and refrigerate overnight.

Preheat the oven to 275 degrees F.
Roast the ribs, meat side up, covered with foil, in the oven for 3 hours.

To finish on an outdoor grill
When the ribs are done baking, heat the grill to medium-high. Oil the grill rack.

Brush the ribs with BBQ sauce and place them on the grill. Grill the ribs, basting with more BBQ sauce and turning occasionally until they begin to char about 5 to 6 minutes.

Cut into serving pieces and serve with additional BBQ sauce for dipping.

To finish indoors
Remove the ribs from the oven and increase the oven temperature to 350 degrees. Slather the tops of the ribs with the BBQ sauce.
Return the ribs, uncovered, to the oven and roast for an additional 30 minutes.

Vegetable Kabobs

For every 2 servings

1 small zucchini
1 small green bell pepper
8 cherry tomatoes
2 tablespoons Italian salad vinaigrette
1/2 teaspoon dried Italian seasoning
Salt and black pepper to taste

Directions

Cut the zucchini into 6 diagonal slices
Cut the bell pepper into 8 pieces
Place the cut vegetables and cherry tomatoes in a mixing bowl, Add the remaining ingredients and let marinate at room temperature for several hours.

Thread the vegetables on one skewer and the tomatoes on another, Place the skewers on the grill and cook about 5 minutes on each side. Remove to a serving plate.
The kabobs can also be grilled on a stovetop grill pan.



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