Once summer hits in British Columbia, farmers’ markets are in full swing. There is bountiful produce to enjoy, especially if you grow your own veggies or herbs. This recipe makes use of several market goodies: zucchini, tomatoes, mint, basil and garlic. Zucchini noodles are a low glycemic alternative to pasta and, for pesto-lovers, I have created a vegan, mint version high in flavour and healthy fats. Mint can help aid digestion and may even lower cholesterol. Let me know your thoughts by leaving a comment or sharing your versions with me @dr.dylancutler.
Ingredients:
- 1 zucchini
- 1 cup fresh basil
- 1 cup fresh mint
- 1/2 cup raw walnuts
- 1/4 cup extra virgin olive oil
- 4 cloves garlic, chopped
- 1 tbsp lemon juice
- cherry tomatoes
- spiralizer (or sharp knife)
How to:
- If using a spiralizer, cut both ends of zucchini off and get to work! Otherwise, cut zucchini into thin slices.
- Wrap zucchini in paper towel to absorb excess liquid.
- Use a food processor to combine basil, mint, walnuts, olive oil, garlic and lemon juice until a smooth paste is formed.
- Combine zucchini with pesto and mix well. I added spoonfuls of pesto slowly until I reached the ratio I wanted, which resulted in half the pesto leftover.
- Add veggies, like tomatoes, or a high-protein source, such as beans or legumes, if you’d like to make this a meal. Enjoy your minty zoodles!
PCOS Powers:
- zucchini = anti-inflammatory, high in potassium (can help reduce blood pressure), high in fiber (can help lower cholesterol), low glycemic, and a source of polyphenols (may beneficially affect thyroid, adrenal, and insulin regulation)
- walnuts = no cholesterol, high in unsaturated fats which help reduce both LDL cholesterol and triglyceride levels, may help prevent cardiovascular disease
- mint = can aid indigestion, may help manage cholesterol
- garlic = can help lower cholesterol, an antibiotic, & blood cleanser which relaxes blood vessels for easier blood flow
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