Veggie-Packed Zucchini Slice (DF) (GF)

At its core, naturopathy is all about supporting your body's natural healing abilities through whole foods and healthy living. And this zucchini slice ticks all the boxes. It's a hearty, wholesome, and surprisingly versatile meal or snack that's absolutely bursting with nourishment. And the best part? It's naturally dairy-free AND gluten-free, making it a fantastic option for those with sensitivities.

In our society, we are living in essentially a fibre deficiency epidemic, which contributes to our increasing rates of colon cancer, type 2 diabetes and unregulated cholesterol levels. Fibre is JUST as important as protein, and yet our culture only emphasises the importance of counting protein macro’s - not fibre. Zucchini, carrots, peas, corn and capsicum are all fibre superstars! Fibre is crucial for a happy gut. It helps keep things moving, feeds your beneficial gut bacteria, and can even help balance blood sugar. A healthy gut is the foundation of overall health, impacting everything from your mood to your immunity. This healthy zucchini slice is formulated using whole-food ingredients that provide targeted support for digestion, energy, and inflammation. It's a prime example of food as medicine.

Ingredients:

• 1 medium zucchini (about 200g), coarsely grated

• 1 small carrot, coarsely grated

• 1/4 red capsicum (bell pepper), finely diced (I used green beans instead)

• 1/4 cup frozen peas and corn

• 1/4 large brown onion, finely diced

• 2 tbsp chopped fresh parsley

• 1/3 cup chickpea flour

• 1 tsp baking powder

• 3 tbsp nutritional yeast flakes

• 2 large free-range eggs

• 2 tbsp olive oil

• Salt and black pepper to taste

• 1 tbsp dairy-free milk

• Dairy-free cheddar or mozzarella to top with (optional)

Instructions:

1. Squeeze out as much moisture as you can from the grated zucchini. This prevents a soggy result.

2. Preheat your oven to 180°C (350°F) and grease and line a small loaf pan (approx. 10cm x 20cm or 4-inch x 8-inch) or a small square baking dish.

3. In a medium-sized bowl, mix the squeezed zucchini, grated carrot, diced capsicum, onion, peas, corn, and parsley.

4. In a separate bowl, whisk the eggs, olive oil, and dairy-free milk. Season with salt and pepper.

5. Gently whisk in the flour and nutritional yeast to the wet mixture until just combined.

6. Pour the batter over the vegetables and fold everything together until well combined.

7. Pour the mixture into your prepared baking dish. If you are using dairy-free cheese, garnish the mixture in the dish.

8. Bake for 25-30 minutes, or until golden brown and a skewer inserted into the center comes out clean.

9. Let it cool in the pan for 10 minutes before slicing.

Quick Tips for Success:

• Squeeze that Zucchini! Don't skip this step. It's the secret to a perfect, non-soggy slice.

• Get Creative: Add other veggies you love! Spinach, mushrooms, or sweet potato would be great additions.

• Meal Prep: Easily double or triple the ingredients for a standard 8x12 inch slice tray to make a batch for the whole family or for meal prep. Bake a batch on Sunday, and you've got healthy breakfasts, lunches, or snacks ready for the week!

Naturopathic Health Benefits:

• Digestive Support - The copious amount of fibre from the zucchini, carrot, peas, and corn is vital for gut health. Fibre acts as a prebiotic, feeding beneficial bacteria in the colon, which supports a balanced microbiome and helps regulate transit time. A healthy gut is foundational to a strong immune system.

• B Vitamin Boost - Using nutritional yeast in place of cheese not only delivers a delicious savory flavour but also provides essential B vitamins. These nutrients are critical cofactors in the Krebs cycle, supporting energy production (ATP) and aiding in methylation pathways. When fortified, it’s a source of Vitamin B12, essential for nerve function.

• Protein and Choline for Brain Function - Eggs are a complete protein source, offering all essential amino acids required for tissue repair and neurotransmitter production. They are also rich in Choline, a key nutrient necessary for healthy cellular membranes and the synthesis of the memory-associated neurotransmitter, acetylcholine.

• Immune & Cellular Protection - These vibrant vegetables are excellent sources of beta-carotene (Vitamin A precursor) and Vitamin C. These potent antioxidants actively scavenge free radicals, helping to reduce oxidative stress and protect cells from damage. This nutrient combination is essential for robust immune function.

• Anti-Inflammatory Fats - The use of olive oil incorporates monounsaturated fatty acids into the slice. These healthy fats are a core part of an anti-inflammatory diet and are crucial for hormone health and proper absorption of fat-soluble vitamins (A, D, E, K) found in the vegetables.

This recipe is perfect for those who struggle with:

• not getting enough fibre

• constipation

• insulin resistance

• type 2 diabetes

• weight management

• diarrhoea

• inflammatory conditions

• autoimmune conditions

• recovering after one or multiple courses of antibiotics

• intestinal dysbiosis

• leaky gut

• high cholesterol

• IBS

• SIBO

• fatigue or low energy

• gluten-free breakfasts

• coeliac disease or gluten sensitivity

  Or those just looking to boost their nutrient intake and diversify their diet! This recipe is a supportive dietary addition and not a cure for any specific condition. It should be part of a holistic approach that may include other dietary changes, lifestyle modifications and/or medical treatment as recommended by a qualified healthcare professional.