Stephanie Larmour Sanders MSRD, CDE, FNLP
Anti-inflammatory Dietitian and Nutritionist
Fresh Uses
Zucchini Noodles (“Zoodles”)
- Replace part or all of your pasta
- Top with olive oil, garlic, herbs, and vegetables
- Great for blood sugar balance
Add to Salads
- Shred raw zucchini into salads
- Combine with lemon, olive oil, pumpkin seeds, and herbs
Grill It
- Slice lengthwise
- Brush with olive oil
- Add garlic, rosemary, oregano, or basil
Freeze for Later
Shredded Zucchini
- Shred and squeeze out excess moisture
- Freeze in 1- or 2-cup portions
- Use later in soups, muffins, chili, meatloaf, or casseroles
Zucchini Chunks
- Dice and freeze for:
- Soups
- Stews
- Smoothies
Anti-Inflammatory Recipes
Zucchini Soup
Blend:
- Zucchini
- Onion
- Garlic
- Vegetable broth
- Fresh basil
Add:
- White beans for protein
- Olive oil for healthy fats
Zucchini Boats
- Cut in half
- Scoop center
- Fill with:
- Ground turkey
- Lentils
- Vegetables
- Herbs
Bake until tender.
Anti-Inflammatory Zucchini Muffins
Add:
- Almond flour
- Oat flour
- Cinnamon
- Walnuts
- Ground flaxseed
A great way to increase fiber.
Sneak It Into Other Foods
You can add grated zucchini to:
- Scrambled eggs
- Turkey burgers
- Meatballs
- Soups
- Chili
- Oatmeal
- Smoothies
Most people never notice it.
Make a Garden Gift Basket
If you have more than you can eat:
- Give some to neighbors
- Bring some to church
- Share with friends
- Include a simple recipe card
- message that healthy living starts with simple daily choices.
“Sometimes health isn’t found in a supplement bottle. Sometimes it starts with what is growing right outside your back door.” 🌱🥒