Zucchini & Vegetable Slice

Zucchini & Vegetable Slice is easy to make, tastes fantastic & healthy for you. Below are some of the nutrient benefits. https://www.nutritionalhealthenterprises.com/healthy-eating-guide-vegetables/

Healthy benefits:

Zucchini – vitamin C, potassium, magnesium, vitamin K, folate, copper, phosphorus, B6 & thiamine. Zucchini is incredibly versatile & can be eaten raw or cooked. Here are some ways to incorporate it into your meals:

• Add it raw to salads
• Stew it with other summer fruits & vegetables to make ratatouille https://www.nutritionalhealthenterprises.com/ratatouille-is-tasty-healthy/
• Stuff with rice, lentils, or other vegetables, then bake it
• For a mild stir-fry, add olive oil & sauté it
• Boil it, then blend it into soups
• Serve it as a side, grilled or sautéed with a little garlic & oil
• Spiralize it into spaghetti- or linguine-like noodles, or slice it to replace lasagna sheets
• Bake it into breads, pancakes, muffins, or cakes

Carrot – Carrots are an excellent source of vitamin A, Vitamin C, Calcium, Iron, Biotin, Vitamin K1, Potassium, Vitamin B6 & Lutein. Carrots are a root vegetable full of fiber, vitamins and antioxidants. They’re not just orange, either—they come in a variety of colors like yellow, white, orange, red, purple and more

Red Capsicum – Vitamin C, B6, Ki, E, A, K1 & potassium. Bell peppers are rich in various antioxidants — especially carotenoids, which are much more abundant in ripe specimens.

• Capsanthin. Especially high in red peppers, capsanthin is a powerful antioxidant responsible for their brilliant red colour
• Violaxanthin. This compound is the most common carotenoid antioxidant in yellow bell pepper
• Lutein. While abundant in green (unripe) bell peppers and black paprika, lutein is absent from ripe bell peppers. Adequate intake of lutein
• Quercetin. Studies indicate that this polyphenol antioxidant may be beneficial for preventing certain chronic conditions, such as heart disease and cancer.
• Luteolin. Similarly to quercetin, luteolin is an polyphenol antioxidant that may have a variety of health effects https://calories-info.com/pepper-vs-zucchini/

Ingredients:

• 500g zucchini (2-3 zucchini) grated
• 300g carrot (1-2 carrot) grated
• 1 bunch of spring onions finely chopped
• 1 red capsicum finely diced
• 1 cup (90g) grated reduced fat tasty cheese or (vegan cheese or bio cheese) grated
• 1 cup (150g) wholemeal self-raising flour
• 5 eggs
• ¼ cup (60mL) reduced fat milk or (oat milk)
• 1 Tbsp Extra Virgin Olive Oil
• Pepper
• 1 bunch chopped fresh herbs (parsley/thyme/rosemary) or (1 tsp dried herbs thyme, rosemary, parsley)

Instructions:

• Pre-heat oven to 180°C/160°C fan-forced
• Spray a 25cm square baking tray with olive oil
• Grate zucchini into a large bowl. Scrunch the grated zucchini to remove some of the water.
• Add  to the bowl with the grated zucchini the carrot, cheese & slice spring onions, (including both white & green portions), dice capsicum, along with fresh or dried herbs
• Use a spoon to mix the vegetables and cheese together.
• In a separate, large mixing bowl, add wholemeal self-raising flour, eggs, milk, olive oil & pepper  mix until well combined, to form a batter
• Add the vegetable and cheese mixture to the batter & mix until well combined
• Pour mixture into greased baking tray & smooth the top
• Place the tray in the preheated oven & bake for approximately 1 hour or until lightly golden and the egg mixture is cooked through. Remove from the oven & allow the slice to cool completely in the pan
• Using a knife, run it around the edges of the baking tray, place a chopping board or large plate (big enough to cover the top of the tray) & carefully turn the slice over to remove it from the tray
• Slice into 6 wedge

Notes for zucchini & vegetable slice:

Summary:

Zucchini & vegetable slice is not only nutritious & tasty but also versatile, you can have it as a slice, muffin or patties. excellent with salad or baked vegetables. Also great with Brown rice & radicchio salad. https://www.nutritionalhealthenterprises.com/radicchio-rocket-salad/   It also makes an ideal freezer food for snacks and lunches. It’s versatile enough to be packed in lunchboxes for work or school, served as a hassle-free dinner.