A simple plant-based kidney-friendly entree to make a new
Summertime in New England is an absolute delight! After a long winter and a rainy spring, we are so grateful for the long, sunny days and warm weather.
One of the best things about this time of year is that we are finally able to grow fruits and vegetables. Here in this neck of the woods, our growing season is short, so we relish in our gardens from late May to September and savor all the wonderful crops that grow readily during this time.
One of the easiest vegetables to grow is zucchini, which is also known as summer squash. It grows so well that most gardeners must give some away. If you live in an area with lots of gardening you know what I mean! Fortunately, it is one of the most versatile vegetables around and can be incorporated into so many types of dishes because of its neutral texture and taste.
Nutritional power of zucchini
Zucchini is technically a fruit but is more often used as a vegetable and is a great source of vitamins- especially (Vitamin A, Vitamin B6, and Vitamin C), minerals, fiber, and antioxidants. It is considered a moderately high potassium vegetable, providing about 190 mg potassium per ½ cup when raw, and much less when cooked. If you have a potassium restriction this ends up being a fantastic vegetable to include in your regular routine.
Zucchini in different dishes
For some, zucchini may hold bad memories associated with being a limp, mushy, and lifeless resident on their dinner plate. If this is you, then I highly recommend you give this incredible vegetable a second chance. Here are several other ways to re-friend zucchini in your life:
- Desserts: by shredding into baked goods like muffins and quick breads.
- Pasta: Being spiralized and used to replace or add to pasta dishes
- Grilled or sautéed for a delicious side dish especially when paired with sweet onion and fresh herbs
- Baked and stuffed zucchini for a healthy kidney friendly recipe option
My favorite way to use zucchini
One of my favorite ways to use zucchini is in Mexican dishes. We love pairing it with black beans and corn for a great fiber filled, plant-based meal.
These enchiladas are one of my family’s favorite meals, especially during the summer when we have fresh zucchini and corn. We like to pair this meal with a simple cabbage and carrot slaw and one of the best things about this recipe is that leftovers freeze very well and can be saved for another meal.
I hope you enjoy this recipe as much as we do!
Need help planning meals or figuring out how to best preserve function?
The team at the KidneyRD are experts at helping people with kidney disease make nutrition plans that work to preserve kidney function. You can schedule a time to talk with us here.Print
Black Bean, Corn, and Zucchini Enchilada – Easy Zucchini Recipe
A wonderful way to include zucchini into your a renal diet menu. Easy zucchini recipes are a wonderful way to spice up any summer.
1 teaspoon canola oil
2 cups diced zucchini
1 (10-ounce) package frozen whole-kernel corn
1 (15-ounce) can black beans, rinsed and drained
8 (8-inch) whole-wheat tortillas
2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided
Step 1 Preheat oven to 350°.
Step 2 Heat oil in a large nonstick skillet over medium-high heat. Add 2 cups zucchini and corn; sauté for 5 minutes or until vegetables are tender. Remove from heat, and stir in beans.
Step 3 Spread 1 cup Enchilada Sauce in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Spoon about 1/2 cup zucchini mixture down center of 1 tortilla; sprinkle with 2 tablespoons cheese, and roll-up. Place seam-side down in baking dish. Repeat procedure with remaining tortillas, zucchini mixture, and 14 tablespoons cheese. Spread the remaining 2 cups sauce evenly over enchiladas.
Keywords: zucchini recipe renal diet friendly, food for kidney health