My favorite zucchini casserole and other things to do with all this squash

My mouth starts to water for my mom’s zucchini casserole as soon as we put the first zucchini seeds in the ground. She makes it with loads of cheese and sour cream, then covers it with crunchy seasoned bread crumbs. I had to figure out how to veganize it and I was happily surprised at how well it turned out. My Dad even ate it—twice (he doesn’t know it is vegan).  He just told me it was as good as he has ever eaten! Grandma also enjoyed it, but Grandma tells me everything I bring her is the best thing ever.

Mom’s Squash Casserole

Serves 6

6 cups sliced squash (summer and/or zuchinni)

1 cup shredded carrots

¼ cup chopped onion

2 cups melted cashew cheese (recipe http://goodcleanfood.wordpress.com/2012/06/01/ode-to-cheese/ I measured 2 cups before it solidified. Make sure if you use solid cheese it measures 2 cups melted)

10 oz bread crumbs (if you are counting calories or carbs, reduce to 5 oz) I like to use Arrowhead mills organic savory stuffing, but you can use just plain breadcrumbs, if you do up the vegi bullion

1 tsp vegi bullion

½ cup earth balance (reduce to ¼ cup if you are only using 5 oz of bread crumbs)

Method: Boil squash, onion and carrots for 5 mins, drain, mix with melted cashew cheese, set aside.  Mix melted earth balance, bread crumbs and vegi bullion. Place ½ bread crumb mixture in 9×13 pan, pour squash mixture over the top, spread remaining bread crumbs across top.  Note: if you are only using 5 oz of bread crumbs, don’t put any on the bottom, place the squash mix directly in the pan and then spread bread crumbs over the top.

Bake uncovered, 350 for 30 minutes.

Updated Nutritional info Per serving, (5 oz bread crumbs) Makes 6 large servings (I had the calories for the cheese too high)

Calories Protein Fat Carbs Sugar Fiber
253 10 20 37 7 6

Even with the casserole I still have squash coming out my ears, so I have been trying to incorporate it into some of my “staple” meals. Mountain West Burrito gave me the idea to put it in my burritos (never would have thought of it).

Low Carb Burrito

½ cup black beans

1 onion

1 cup summer or zuchinni squash diced

¼ cup tomatillo salsa optional (costco carries it now)

Costco low Carb Tortillia

4 T Guacamole

¼ cup Salsa (drain the extra juice)

Water sauté onions and squash, add black beans. Warm tortilla in pan, spread guac and salsa, put ½ squash mixture in the middle.

Nutritional Info:

Calories Protein Fat Carbs Sugar Fiber
334 18 12 52 7 19

I LOVE squash breaded and fried, but that doesn’t go well with my calorie budgeting. I found this alternative online. http://www.thenakedkitchen.com/zucchini-chips/ I like it better! I love how the breading stays on. My version:

Zucchini Chips

Ingredients:

1/4 cup Homemade Breadcrumbs (I used arrowhead stuffing crumbs)

1/4 cup nutritional yeast

1/8 tsp black pepper

heaping 1/2 cup white flour

1 cup cold milk (I used soy milk)

1 tsp apple cider vinegar

2 1/2 cups sliced zucchini (about 2 small zucchinis)

2 tsp Herbamere (salt seasoning of your choice)

Preparation:

Preheat oven to 425 degrees.

In a medium bowl combine breadcrumbs, cheese (if using) and black pepper.

In separate bowl add flour, milk and vinegar.  Gently stir until combined but do not over stir.

Dip zucchini slices in flour mixture and then dredge in breadcrumb mixture.

Place coated zucchini slices on a baking sheet (I line mine with non stick foil for easy clean up!) and bake for 30 minutes, flipping (tongs work best) the slices over once halfway through cooking, or until browned and crisp.

Nutritional Info:

Makes 2 servings.

Notes:

These chips are best eaten right out of the oven.  They don’t save well.

Calories Protein Fat Carbs Sugar Fiber

224

10

5

41

4

6.5

Progress Report (if you want the full story of why  you are getting my weight http://goodcleanfood.wordpress.com/2012/07/25/gah-i-cant-breathe-in-my-fat-clothes/

Nutrition: Stayed within 1400 calorie budget 4 out of 7 days—not stellar, but going to do better this week!

Weight: I weigh in with my trainer every Monday night. I weighed in this Monday at 156, so I am .6 lbs down, which is about right considering I only stayed within my calorie budget 4 days of the seven last week.

Exercise : Running 3 times (about 3 miles each), strength training twice (hour each), and taught one power yoga class

I have been drinking lemon water like there is no tomorrow, cut down on sugar and fat and trying to keep carbs under 100/day—that is kind of hard. But overall I feel good about what I am doing. I am wearing one of my favorite pair of shorts and I can breath!

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19 thoughts on “My favorite zucchini casserole and other things to do with all this squash

  1. YUM! Now if only I could get my zucchini to grow! I only have summer squash which is hidden between other things so I keep forgetting to harvest it. When i do it’s huge. I can’t wait to try these if I can get my zukes growing!

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