Welcome to Heart Healthy Recipes' Newsletter

In-season zucchini is the featured food in this month’s Heart Healthy Recipes’ newsletter. Included are the heart health benefits of this summer squash, along with a variety of zucchini recipes. Recipes include an air fryer and summer grilling fare, along with a Mediterranean dish of spiralized zucchini noodles topped with an avocado pesto.

The zucchini season is usually from June through September, with the peak season being July and August.

Health Benefits of Zucchinis

The dietary soluble fiber, in the form of pectin, found in the zucchini may help regulate excessive cholesterol and may help maintain healthy (HDL) cholesterol levels. The fiber may also help manage blood pressure and one's weight. The zucchini helps weight-management by being low in calories and carbohydrates, though high in water and fiber, making it excellent for low-carb diets.

The high content of magnesium and potassium help support a healthy heart rhythm. The potassium-rich zucchini helps lower blood pressure, balance sodium levels, and maintain a healthy, steady heart rhythm. The magnesium in zucchini is also important for maintaining a normal, healthy heart rhythm and managing blood pressure.

Air Fryer Zucchini

Recipe Ingredients:

1 tablespoon extra-virgin olive oil (EVOO)

½ teaspoon garlic powder

¼ teaspoon oregano

sea salt, to taste (optional)

¼ teaspoon black pepper

½ cup parmesan cheese, grated

Recipe Instructions:

Slice each zucchini to ½-inch thick slices and place in a large bowl. Drizzle zucchini with olive oil and toss lightly. Season with garlic, oregano, sea salt, and black pepper. Sprinkle the Parmesan over the zucchini and toss lightly again to coat.

Arrange the zucchini slices in the air fryer basket in a single layer. Air fry zucchini for 7-10 minutes, until tender and golden brown.

Makes 2 servings.

Grilled Zucchini

Recipe Ingredients:

2 tablespoons extra virgin olive oil (EVOO)

Zest from ½ medium lemon

1 tablespoon lemon juice

1 teaspoon garlic powder

1 teaspoon sea salt (optional)

½ teaspoon black pepper

Recipe Instructions:

In a bowl, toss the zucchini with olive oil, lemon zest and juice, garlic powder, sea salt, and black pepper. Place the zucchini slices on the grill in a single layer.

Cook for a few minutes on each side until tender and lightly charred.

Remove from the grill and drizzle with balsamic vinegar, if desired. Best if served warm.

Makes 2 servings.

Medium-Sized Cast Iron Skillet:

Cast Iron Skillet ~ Made in the USA ~ Click Here for Details

Spiralized Zucchini Noodles

Recipe Ingredients:

2 avocados

2 cups basil, fresh

4 garlic cloves

juice of 1 lemon

¼ cup pine nuts

sea salt, to taste (optional)

red pepper, to taste

Recipe Instructions:

Garnish with basil, if desired.

Makes 4 servings.

Storage: Store in an airtight container in the refrigerator for up to one day.

For More Recipes with Zucchini:

Zucchini Bread

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