You know mid-summer has arrived when the first thing you do after a warm weather run is pop a handful of local blueberries in your mouth. Oodles of zucchini on road side stands or in your garden is another sure sign we are half way through the summer months. The following recipes include both blueberries and zucchini, two super healthy ingredients I love to have fun with in the kitchen during the month of August. From my Happy Healthy (and Hot) Kitchen to Yours, Enjoy!
Blueberry Zucchini and Lemon Bundt Cake
Take advantage of a cool summer evening to whip up this tasty Bundt cake. It makes a delicious mid afternoon sweet treat or as a grab and go breakfast after an early morning run.
½ cup (125 mL) brown sugar
½ cup (125 mL) vegetable oil
2 eggs
1 tsp (2 mL) pure vanilla extract
2 cups (500 mL) brown rice flour OR 1 ¾ cup (425 mL) all purpose flour
1 cup (250 mL) rolled oats
¼ cup (60 mL) chia seeds
2 tsp (10 mL) baking powder
1 ½ tsp (7 mL) ground ginger
½ tsp (2 mL) baking soda
Pinch of salt
3 cups (750 mL) grated zucchini – skin on *about 2 medium zucchini, green and/or yellow
2 cups (500 mL) fresh blueberries
2 tsp (10 mL) finely grated lemon zest
¼ cup (60 mL) lemon juice
1 oz (30 g) melted white chocolate
2 tbsp (30 mL) finely sliced crystallized ginger
Pre-heat oven to 350 F (180 C). Grease a 10 inch (3 L) Bundt pan and set aside. In a large bowl beat together brown sugar, oil, eggs and vanilla. Add dry ingredients and beat until just combined (*batter might look a bit dry). Beat in zucchini, blueberries, lemon zest and juice until very well incorporated. Pour batter into prepared pan and bake in center of pre-heated oven for 60 to 70 minutes or until cake tester inserted comes out with little crumb. Remove from oven and cool in pan for about 30 minutes. Turn cake out onto plate or cake stand and drizzle evenly with chocolate and ginger slices. Makes 12 servings.
Zucchini and White Bean Vegan Soup
This tasty soup can be served warm or chilled. It is loaded with fiber is a great excuse to use up all those zucchini taking over your backyard vegetable plot.
1 tbsp (15 mL) coconut oil or vegetable oil
1 small cooking onion, chopped
4 cups (1 L) chopped zucchini, about 3 medium zucchini *well washed, skin left on
1 tbsp (15 mL) each; cider vinegar and grainy Dijon mustard
2 cloves minced garlic *or to taste
1 tsp (5 mL) each; salt and fresh ground pepper
4 cups (1 L) vegetable stock or water
2 cups (500 mL) white kidney beans, drained and rinsed
2 tbsp (30 mL) each; chopped fresh mint and chopped fresh dill
Finely diced fresh tomato *optional
Heat oil in a large pot or Dutch oven over medium high heat. Cook onion and zucchini while stirring for 5 to 7 minutes or until lightly brown. Add vinegar, mustard, garlic, salt and pepper and cook stirring for an additional 30 seconds until garlic is fragrant. Pour in stock while scraping bottom of pan (*to “deglaze”), and bring to a boil. Reduce heat to a simmer and cook for 5 minutes. Add beans and simmer for an additional 5 minutes. Remove from heat and cool slightly. Puree soup in batches. Return to pot and reheat. Before serving, stir in fresh herbs. Garnish each bowl with diced tomatoes if using. Makes 6 cups (1.5 L).
Blueberry & Rosemary “Jam”
Nothing screams summer like a batch of homemade jam. This jam takes about 15 minutes to prepare and the addition of fresh rosemary brings a classic condiment to new heights. Use as a traditional “jam” on your pre-run morning bagel; or my favourite, as a vanilla frozen yogurt topper; or, stir even amounts of jam with barbeque sauce for a sweet and savoury grilling sauce for salmon, steak, chicken or pork.
2 cups (500 mL) fresh organic blueberries
2 tsp (10 mL) brown sugar
2 tsp (10 mL) lemon juice
½ tsp (2 mL) corn starch
Pinch salt
½ tsp finely chopped fresh rosemary
Place all ingredients in a medium sauce pot over medium heat. Using the back of a wooden spoon, crush blueberries against the bottom of pot while stirring for about 6 to 8 minutes until mixture comes to a gentle boil. Once mixture boils, turn heat down to medium low, and simmer “jam” for an additional 5 to 7 minutes stirring occasionally. Remove from heat and cool. Stir in chopped fresh rosemary. Store in an air tight container in refrigerator for up to 1 week.
*yields about 1 cup (250 mL)
Charmaine Broughton-Dunn is a trained chef, cooking instructor, and food writer for a number of national publications. She is an avid runner (completing dozens of marathons and triathlons) and is a very proud ambassador of Mizuno Running. Charmaine has appeared on City Line, Toronto’s Breakfast Television and is a regular guest on Rogers Daytime sharing her love of food and cooking.
Most importantly; Charmaine is the mother of two active boys, Tyler & Colgan. Charmaine understands the importance of preparing healthy wholesome dishes all while keeping budget and time in mind. Follow Charmaine on twitter @runnercharb