Patriot Zucchini

Patriot Zucchini

FACT: A fruit but we list as a vegetable.

These colouful zucchini were grown in our Sydney Food Bowl. To store wrap in a paper towel and pop in the crisper or in a container with one corner of the lid open.


Zucchini and homocysteine levels?  They help lower these amino acids in your blood stream. It’s a good thing.

How to roast Zucchini (courgettes)

A good way to use up courgettes is to roast them in slices.

Preheat oven 200°C

Top and tail the courgettes and slice them lengthways into slices 5 mm thick. Brush the strips on both sides with oil and season with freshly milled black pepper.

Then put them on a heavy-based roasting tray and bake on the top shelf of the oven for about 15 minutes, turning them halfway through cooking.

Now for recipes ….

Caramelized onion and zucchini

Spicy Zucchini salad with carrot and chilli peppers

Caramelized onion and zucchini
Recipe Type: Stir Fry
Author: Harvest Hub
  • 1 tsp Lemony pepper
  • 1 tsp onion
  • 1 tsp garlic
  • 1/2 cup butter
  • 2 zucchini sliced
  • [b]Onion sauce[/b]
  • ½ tbs unsalted butter
  • ½ tbs vegetable oil
  • 2 onions halved and sliced thin
  • ½ tsp brown sugar
  • ¼ tsp salt
  • ½ to 1 tbsp water
  • Black pepper to taste
  1. [b]Fry Zucchini[/b]
  2. Saute first 5 ingredients in a fry pan until zucchini is tender.
  3. spoon Caramelized Onion Sauce over top: serve hot.
  4. [b]Onion Sauce[/b]
  5. Add butter and oil to a cold frypan then melt the butter over high heat. Once the butter melts stir in the onions, brown sugar, and salt. Stir 5-10 mins until the onion softens.
  6. Reduce the heat and stir often until the onions turn deep brown – at least 20 mins. Another 10 mins to caramelize the onion but be patient. When caramelized take off the heat and a dash of water. Season with salt and pepper.

Spicy Zucchini salad with carrot and chilli peppers

Spicy Zucchini salad with carrot and chilli peppers
Cuisine: Salad
Author: Harvest Hub
A Mexican Dish
  • ¼ cup olive oil
  • 2-3 zucchini, sliced ½ cm thick
  • 1 carrot, sliced ½ cm thick
  • ½ red onion, thinly sliced
  • ½ tsp ground cumin
  • ¼ tsp paprika
  • ½ tsp salt
  • 1 tsp sugar
  • 3 tbs rice vinegar
  • 3 tbs fresh chilli peppers, chopped (optional) substitute with favourite pickled vegetable
  • 1 tbs pickled peppers, chopped (optional)
  • 1 tsp pickle juice from jar
  • Fresh ground pepper
  • ¼ cup feta cheese, crumbled
  • [b]Mexican Rice[/b]
  • 1 cup of long grain white rice
  • 2 cups chicken broth
  • 1 tbs olive oil
  • 1 onion, diced
  • 4 cloves of garlic, finely minced
  • 1/4 cup of tomato paste
  • 1 lime, juice
  • 1/2 cup cilantro (basil), chopped
  • 2 tsp cumin
  • Salt to taste
  1. Mexican rice to serve
  2. In a frypan heat 2 tablespoons of oil over medium heat. Add zucchini and gook by tossing for 3 minutes. Remove and transfer to a bowl. Then add carrot to frypan and repeat.
  3. Put onion in pan and cook 1 minute then add cumin, paprika, salt, sugar, vinegar, peppers and juice. Cook until sugar dissolved. Pour over zucchini and carrots. Add olive oil and pepper to taste. Toss. Cover with a lid or plastic, put in refrigerator and marinate for 6 hours.
  4. Serve on Mexican rice with feta sprinkled on top.
  5. [b]MEXICAN RICE[/b]
  6. In a saucepan add rice and chicken broth and bring a boil over high heat. Stir. Cover the pot, lower heat and simmer for 17-20 minutes. Remove from heat and keep the pot covered for 5 more minutes. Keep base of rice stirred so it does not burn as the chicken broth tends to coagulate.
  7. While the rice is cooking, heat the olive oil in a frypan over medium heat and add onions cooking until starting to brown. Stir in the garlic, then followed by tomato paste and cumin. Cook two minutes. Finally, mix in cooked rice, lime juice and cilantro. Season to taste with salt. Serve immediately.