Zucchini Squash Boat Recipe

a perfect evening meal for the family

A healthy, fun, and super-easy dinner for the family

This Zucchini Squash Boat recipe can be a perfect evening meal for the family.  The kids will enjoy eating veggies in a fun way, and we can all appreciate how this meal nourishes and supports our family's health.

Health benefits of this dish

Zucchini is a summer squash in the same family as cucumbers and melons that provides us with many essential nutrients like vitamin C, manganese, folate (B9), potassium, and beta carotene, which can be converted into vitamin A in the body (1).

Zucchini provides soluble and insoluble fiber that feeds our beneficial gut bacteria and helps prevent constipation (2).

 Rich in vitamin C, beta carotene, and antioxidants like lutein and zeaxanthin, zucchini consumption can improve our vision and reduce the risk of age-related eye disease (3).

Pumpkin seeds are an excellent source of essential nutrients like magnesium, zinc, manganese, copper, and phosphorus that support bone health, muscle function, a healthy immune system, skin health, eye health, and proper cell function (4).

Some research suggests that pumpkin seed consumption can reduce the risk of certain cancers, like breast and prostate cancer, and improve prostate and bladder health (5) (6) (7). 

As a good source of fiber, pumpkin seeds can reduce the risk of cardiovascular disease, diabetes, and obesity (8).

Zucchini Squash Boat Recipe:

Ingredients:

2 large zucchinis, cut in half and seeded

½ cup raw pumpkin seeds

2 cups spinach, chopped

20 grape tomatoes, chopped

2 medium scallions (green part), chopped

1 tsp. oregano, dried

1 tsp. parsley, dried

1 tbsp. butter

4 ounces hard cheese (like cheddar, Parmesan, Havarti)

Sea salt, black pepper, and herbs to taste

Instructions:

Preheat the oven to 350 degrees F.

Half the zucchini lengthwise, scoop out the seeds and place onto a parchment-lined baking sheet.

In a small bowl combine the spinach, tomatoes, scallions, and seasonings.  Scoop equal portions into each of the 4 zucchini halves.  Dot each zucchini boat with ¼ tbsp. butter.

Bake for about 20 minutes.

Using a small blender or food processor, process the pumpkin seeds into a powder.

Carefully remove the baking sheet from the oven, and sprinkle equal amounts of the powdered pumpkin seeds onto each zucchini boat.

Shred the hard cheese and sprinkle equally over each filled zucchini half.

Return the baking sheet to the oven and bake for 10 more minutes or until browning.

Enjoy!