Easy Summer Zucchini Pasta with Oregano

In season, locally grown, and organic fruits and vegetables are no match to the supermarket varieties. Summer is here and it is time to thrive off of the bounty of goods it brings. Visiting the local farmer’s market is a great way to get the biggest bang for your buck. Not only are you supporting the local economy and reducing environmental impact, but you are also getting the most vibrant, nutrient rich foods possible. Purchasing freshly harvested produce will ensure the highest quality. Not only can you see the difference but you can smell and taste the difference as well.

Did you know that the COLOR and SMELL of fruits and vegetables is due to their phytonutrient content??

The more vivid in color and the more aromatic a fruit or vegetable, the more concentrated the phytonutrients in the product. Phytonutrients are important compounds that have been found to have a wide variety of positive effects on the human body, including reducing inflammation, acting as powerful antioxidants, aiding in hormone regulation, and even playing a powerful role in preventing cancer. So lets get to know some of summer’s earliest rock stars!

TOMATOES

Although thought of as a vegetable, tomatoes are actually fruits that are rich in the phytonutrient lycopene. Most abundantly found in tomatoes, watermelons, pink grapefruits, and apricots, lycopene has been found to be inversely related to developing cancer found in the prostate gland, lung, and stomach and may also be able to inhibit tumor growth (1).  Furthermore, lycopene has been found to be a potent antioxidant, which may also help reduce the risk of developing cardiovascular disease by reducing inflammation (2).

TIP: Make sure to eat tomatoes with a high quality oil, like extra virgin olive to aid in the absorption of the fat soluble phytonutrients.

CHERRIES

Rich in powerful anti-inflammatory compounds, anthocyanins found in cherries have shown to act similar to NSAID drugs, dampening the inflammatory response within muscle tissue. Furthermore, reductions in serum inflammatory marker CRP were noted after 2 servings of Bing cherries (3). This is an indication that cherry consumption may help reduce systemic inflammation within the body.

TIP: Anthocyanins are more concentrated in dark and tart cherries.

SUMMER SQUASH

This abundant garden vegetable is not only rich in fiber but also rich phytonutrients that have shown to have many positive effects including reducing the risk of ulcers, promoting the growth of friendly bacteria, and supporting overall health via anti-inflammatory and antioxidant capabilities (4, 5). Plus due to its rich fiber content it can help balance blood sugar levels and fuel friendly bacteria in the colon. It's a win-win situation.

Tip: Turn zucchini into a delicate pasta by using a julienne or spiralizer. Then toss with your favorite pesto or sauté with garlic and extra virgin olive oil.

So I hope you skip the grocery store and head to your local farmer’s market to load up on these delicious goods! Every color and every smell offers something special. May the natural beauty of your exciting market finds transform into a delightful dish to share with friends and family.

Summer Zucchini Pasta

Serves two as a side (or 1 as an entree)

INGREDIENTS

1 large zucchini (green or yellow)

1 ½ tsp ghee or extra virgin olive oil 

2 cloves garlic, finely minced

½ tsp fennel seeds

¼ tsp chili flakes

1 ½ tsp packed fresh oregano, finely minced

Sea salt and ground pepper

Handful fresh feta

Handful finely grated parmesan (I used a microplaner)

Garnish: freshly minced thyme and/or rosemary

DIRECTIONS

Using a julienne peeler peel the zucchini into thin ribbons. Stop peeling once you get to the seeds. Set the peeled zucchini strands aside.

In a medium sauté pan, heat the ghee over medium low heat and add the finely minced garlic, fennel seeds, and chili flakes. Sauté until fragrant. 

Add the zucchini ribbons and the freshly minced oregano...it should sizzle in the pan...if not then increase heat to medium. Stir to combine and season with a generous pinch sea salt and fresh ground pepper. Cover and allow to cook another 2-3 minutes until the zucchini is tender. Once the zucchini is tender reduce heat to low and toss in a handful of feta and grated parmesan. Stir to combine and cover once again. Allow noodles to rest 2-3 minutes until a nice cheesy zucchini broth is formed. 

To serve, use a large fork to twirl the pasta onto a large spoon and serve in little pasta mounds preferably in a deep pasta dish or bowl. Evenly distribute the cheesy zucchini sauce over each mound. Garnish with finely minced herbs. This dish tastes great along side a salad and grilled meats or seafood (especially shrimp), topped with a Bolognese sauce made with freshly picked tomatoes, or simply just eat the pasta on its own…its that delicious!!

Note: You can easily double, triple, quadruple this recipe---you get even more delicious sauce that way!

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References:

1. Gajowik A, Dobrzynska M. Lycopene – Antioxidant with Radioprotective and anticancer properties-A Review. National Institute of Public Health. 2014;65(4):263-271.

2. Burton-Freeman BM, Sesso HD. Whole Food versus Supplement: Comparing the Clinical Evidence of Tomato Intake and Lycopene Supplementation on Cardiovascular Risk Factors. Adv Mitr. 2014;5:457-485.

3. Bell PG, McHugh MP, Stevenson E, Howatson G. The role of cherries in exercise and health.  Scand J Med Sci Sports. 2014;24(3):477-90.

4. Sharma D, Rawat I, Goel HC. Anticancer and anti-inflammatory activities of some dietary cucurbits. Indian Journal of Experimental Biology. 2015;53:216-221.

5. Sharma D, Rawat I, Goel HC. Antioxidant and Prebiotic Potential of Some Cucurbits. Res J Med Plant. 2012;6(7):500-510.