The Perfect Light Summer Dish with Zucchini & Tomatoes

In today's recipe, zucchini takes center stage, paired with sun-ripened tomatoes. This combination not only delights the taste buds but also offers significant health benefits, making it a perfect dish for your summer wellness.

Zucchini: A Nutrient-Packed Summer Star

Zucchini isn’t just a highlight in summer cuisine; it’s also a true superfood for your health. With its high water content, zucchini is exceptionally low in calories and helps keep your body hydrated on hot days. It’s also rich in essential nutrients like Vitamin C, which strengthens the immune system, and potassium, which supports heart health by helping to regulate blood pressure.

In addition, zucchini provides valuable dietary fiber, aiding digestion and ensuring a lasting feeling of fullness—ideal for a light and satisfying summer meal. The antioxidants found in zucchini, such as carotenoids, protect cells from oxidative stress and contribute to skin health, a crucial benefit during summer when your skin is more frequently exposed to the sun.

Tomatoes: Natural Protection from the Sun

Tomatoes are rich in lycopene, a powerful antioxidant known for its ability to protect the skin from harmful UV rays. This makes tomatoes an excellent ingredient in a summer dish that not only refreshes but also shields your skin from within. Especially during the sunny months, a diet rich in lycopene-containing foods like tomatoes can help keep your skin healthy and radiant.

Cashew and Spinach Pesto: For Hormonal Balance and a Good Mood

The pesto in this recipe is not only incredibly delicious but also a real boon for your well-being. Cashews are rich in magnesium, which has a calming effect on the nervous system and can help stabilize mood swings—a key factor for women experiencing hormonal changes.

Spinach, also used in the pesto, is an excellent source of iron, which is particularly important for women to offset the natural iron loss during menstruation. Iron also boosts energy levels and combats fatigue, helping you feel vital and balanced throughout the day.

Recipe: Baked Zucchini with Cashew-Spinach Pesto

Ingredients:

• 5 slices of a large zucchini, each about 2 cm thick

• Salt and pepper

• 5 thick slices of a tomato

• Italian herbs (e.g., oregano, basil)

• 1 small bowl of water

For the Pesto:

• 60g cashews

• 50ml hot water

• 15g tree spinach (or regular spinach or any other greens)

• 5g basil

• 1 tbsp olive oil

• 1/2 red onion

• 3 sprigs of chives

• 1/2 date

• 1/2 tsp salt

Instructions:

1. Slice the zucchini into 2 cm thick rounds. Season with salt and pepper.

2. Slice the tomato into 5 thick rounds and sprinkle with Italian herbs.

3. Place the zucchini and tomato slices together in a baking dish. Add a small bowl of water to keep the vegetables moist while baking.

4. Bake everything at 180°C (350°F) for about 20 minutes.

For the Pesto:

1. Blend all the ingredients except for the spinach and basil in a blender until smooth.

2. Add the spinach and basil and blend briefly to avoid over-pureeing the fresh herbs.

Finishing Touches:

1. Top the baked zucchini slices with the pesto and place a tomato slice on top of each.

2. Spread a bit of tahini on top and sprinkle with nutritional yeast.

3. Place everything back in the oven for a few minutes until the dish is lightly "gratinated."

This summery zucchini dish is not only a delicious way to enjoy your garden harvest but also a nutrient-rich meal that nourishes the body with essential vitamins and minerals while being light and easy to digest. The combination of zucchini, tomatoes, and nutrient-packed pesto makes it a perfect summer meal that’s good for both body and soul.

Take advantage of zucchini season this summer to treat your body to this nutritious delight—and enjoy the many health benefits this dish has to offer!