Recipe: Baked Zucchini
Special Needs Categories: gluten free, fructose free, vegetarian (vegan variation possible)
Special Needs Translated: no gluten, no onion, no meat (no cheese for vegan)
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| A non-fructose friendly version before the cheese was added. |
- zucchini's (biggish ones, room enough to stuff & be a meal but if too big they don't taste good)
- celery
- corn (take off the cob)
- grated sweet potato
- tomato
- garlic
- herbs of your choice (I think I had basil & oregano)
- salt & pepper
- grated cheese
Split your zucchini's in half, length-ways and scoop out the seeds to create a hollow down the middle. Take some of these insides and fry them off with the chopped celery, corn, sweet potato, tomato, garlic, herbes and salt & pepper. Once the veggies have started to soften place the cut zucchini's onto a baking try and spoon the mixture into hollow. Cover the tray with foil and cook in the oven for ~30 min at 180 deg C.
Once the zucchini's have softened remove the foil, cover with grated cheese (or not for vegan version), place back in the oven and increase the temperature for ~220 deg C for 5 min till the cheese is melted and starting to brown.
Serve on a bed of steamed rice, polenta, potatos (or couscous for non GF version).
Filling variations:
- Onion instead of celery (not fructose free)
- Parmesan cheese stirred through the filling mixture
- Top the zucchini with prosciutto (not vegetarian)
- anything else you want to throw in the filling!
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| The end product, YUM! (Again, this is the non-fructose friendly version) |
I thought tomoato, zucchini and garlic are all high fructose????
ReplyDeleteEach individual with fructose malabsorption will react a bit differently to various foods but in general it's the fructose to glucose ratio in fruit & the presence of fructans in other foods is the critical factor.
ReplyDeleteTomato is listed as a safe fruit on a Sue Shepherd list I have but not on many other sites however the overall quantity of a safe fruit still needs to be limited. From what I can find it looks like they have similar quantities of glucose & fructose. Also I've seen a few comments that suggest that tomato paste is more of an issue than fresh tomatos but this may just be due to the overall quantity.
Zucchini seems to be listed as safe in a number of places.
My understanding is that garlic is ok in small amounts but I believe it contains fructans like onions do. I also know of ppl that have specific garlic allergies.
As always, it's best to check with the individual but going by the guidelines I have, this should be ok.