A ragout is either a main-dish stew or a sauce. This one can be served as either.

Ingredients (serves 6):

5 ounces fresh spinach

3 zucchini, diced

½ cup diced red onion

2 stalks celery, diced

2 carrots, diced

1 parsnip, diced

3 tablespoons tomato paste

¼ cup water

1 teaspoon freshly ground black pepper

¼ teaspoon kosher salt

1 tablespoon minced basil

1 tablespoon minced Italian parsley

1 tablespoon minced oregano

Place all ingredients into a 4-quart slow cooker. Stir. Cook on low for 4 hours. Stir before serving.

Per serving: calories: 70, fat: 0g, sodium: 220mg, carbohydrates: 15g, fiber: 4g, Protein: 3g

Ingredients

1 lb of zucchini (about 2 medium sized), coarsely grated
Kosher salt
Ground black pepper
1 large egg
2 scallions, finely chopped
1/2 cup all-purpose flour
1/2 cup grape seed oil or olive oil
Sour cream or plain yoghurt

Method

1 Salt the zucchini with about 1 teaspoon of salt. Try to remove the excess moisture from the zucchini by either squeezing the liquid out with a potato ricer, or by squeezing with paper towels. (The original recipe calls for putting the zucchini in a colander set in the sink to let it drain for 10 minutes after salting it. I think it works much better to use a potato ricer.)

2 Whisk egg in a large bowl; add the zucchini, flour, scallions, and 1/4 teaspoon of pepper. Mix to combine well.

3 Heat oil in a large skillet over medium heat. Cook fritters in two batches. Drop six mounds of batter (2 Tbsp each) into the skillet. Flatten slightly. Cook, turning once, until browned, 4-6 minutes on each side. Transfer to a paper towel-lined plate. Sprinkle with salt. Repeat with remaining batter.

Serve immediately, with sour cream or plain yoghurt on the side.

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If you are using extra large zucchini, scoop out and discard the seeds first. And if the skin is thick or tough, peel it and discard the peels.

Ingredients

4 tablespoons olive oil
1 onion, finely chopped
1/2 jalapeno chile (or more to taste, depending on how spicy you would like the soup to be), seeds, stems and ribs removed and discarded, chopped
3 chopped garlic cloves
2 pounds chopped zucchini (skin on), about 5-6 cups
1 1/2 cups chopped day-old bread
3 cups chicken broth (use vegetable broth for vegetarian option)
1 cup water
1/2 cup fresh mint leaves, loosely packed, chopped
1/2 cup fresh cilantro, loosely packed, chopped (optional)
2 teaspoons lemon juice
Salt
Pepper

Method

1 Heat the olive oil in a large pot over medium-high heat. Add the onion and jalapeno chile and sauté for 4-5 minutes until the onions are translucent, but not browned. Add the garlic and zucchini and sauté for another 3-4 minutes, stirring often. Sprinkle with salt.

2 Add the bread, broth, and water, and bring to a simmer. Reduce heat and simmer gently for 20 minutes.

3 Remove from heat. Add the mint and cilantro (if using). Purée in a blender or food processor until smooth, working in batches if necessary. Or use an immersion blender.

4 Return the soup to the pot. Add the lemon juice, and salt, and pepper to taste.

Garnish with lemon wedges and sprigs of mint or cilantro.

Serve hot or chilled. Keeps for a week in the fridge.

Serves 4

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Ingredients

1 lb zucchini, each cut lengthwise twice, and then cut in half across the middle
1 Tbsp fresh minced garlic clove
1/4 cup olive oil
Salt and freshly ground black pepper
1 teaspoon Herbes de Provence

Method

Preheat oven to 450°F. Make sure there is a rack on the top rack spot in the oven. Align the zucchini pieces on a cookie sheet, skin down. Mix the garlic in with the oil in a small bowl. Spoon or brush garlic oil over all of the zucchini pieces. Place in heated oven on the top rack. Set the timer for 5 minutes and check to see if the zucchini is beginning to brown at the end of 5 minutes. If not, continue to add 2 or 3 minutes at a time until the zucchini begins to brown. Once it begins to brown, remove from oven and place in a bowl. Mix in Herbes de Provence. Add salt and pepper to taste.

Serves 4-6.

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Ingredients for creamy herb dip

• 1/4 C reduced-fat cream cheese (Neufchatel), softened (2 ounces)
• 2 tablespoons buttermilk, or low-fat milk
• 2 tablespoons chopped fresh chives, or scallions
• 1 tablespoon chopped fresh dill, or parsley
• 1 teaspoon prepared horseradish, or more to taste
• pinch of sugar
• 1/8 teaspoon salt
• freshly ground pepper, to taste

Preparation

1. Place cream cheese in a small bowl and stir in buttermilk (or milk) until smooth. Mix in chives (or scallions), dill (or parsley), horseradish, sugar, salt and pepper.

Nutrition

per tablespoon: 20 calories; 2 g fat; 1g carbohydrate; 1 g protein; 0 g fiber; 72 mg sodium; 18 mg potassium

Ingredients for Pita Chips

• 4 sandwich sized flax, oat bran, and whole wheat pita bread

Preparation

1. Place 2 pitas in the toaster or toaster oven and toast until lightly browned
2. Cut the pita into 4 chips using a pizza cutter.

Nutrition

1 Pita or 4 chips: 60 Calories; 2 g Fat; 300 mg sodium; 8 g carbohydrate; 4 g fiber; 6 g protein