Sautéed Zucchini, summer squash and tomatoes



As you guys know I hate to give a recipe and not add the cool health benefits. So before I share this most delicious recipe, let me first begin with all the wonderful health benefits of each.



1 whole yellow onion (thinly sliced)

 Some of the benefits of onions include:

  • Cardiovascular (that’s your heart <3)
  • Support for Bone and Connective Tissue
  • Anti-Inflammatory Benefits
  • Cancer Protection-Onion has repeatedly been shown to lower our risk of several cancers, even when we consume it in only moderate amounts. “Moderate” generally means 1-2 times per week, even though in some studies it has been used to mean up to 5-6 times per week.

 2 large Zucchini (The dark green skin of zucchini may also be naturally striped or speckled.) sliced into half-moon’s (sliced the horizontal way, then sliced vertically)

 Here are some benefits as well:

  • Lower Cholesterol
  • Cancer Prevention
  • Prostate Health
  • Anti-Inflammatory 
  • Heart Attack and Stroke Prevention
  • Lower Blood Pressure
  • High in Manganese

2 large summer squashes (Crookneck or straight neck)also sliced the horizontal way, then sliced vertically (yes according to; the plural of squash is squashes…who knew? )

Similar to zucchini; yellow squash shares many of the same health benefits. Those that differ are:

  • Colon Health
  • Prostate Health
  • Eye Health
  • Healthy Bones

A generous handful of mixed tomatoes sliced into halves

  • Kumato
  • Baby Roma
  • Super Sweet
  • Heirloom
  • Campari
  • Tomaccio
  • Yellow Pear

These can generally be purchased at your local grocer or Farmer’s market. They come in a container of mixed tomatoes so no need to go on a hunt for each kind in particular. Hands down…tomatoes are my favorite fruit! I love eating them raw with a dash of salt or in a tossed cucumber salad with balsamic dressing. I also love the acidity. Here are some benefits:

  • Ward off Cancer
  • Prevent DNA Damage
  • Reduce the Risk of Heart Disease
  • Protect Against Thrombosis
  • Ward off Inflammation


  • Sea Salt
  • Cracked Pepper
  • Crushed Red Pepper

 3 tablespoons of canola oil

 Okay now that I’ve given you the ingredients and their health benefits, let’s get down to business


Step 1: Turn your frying pan to medium heat with the canola oil and let oil sit until hot. You can determine how hot your pan is by sprinkling water in it. If your pot crackles you know your heat is ready for the veggies.

Step 2: Add your sliced zucchini, squash and onion, along with a few dashes of salt and pepper and crushed red pepper and allow to sauté, slowly stirring with a slotted or wooden spoon. Allow contents to cook for: 15 minutes until veggies have softened.

Step 3: You’re going to add your tomatoes and last because they don’t take long to cook at all. You also don’t want them soggy. Because they’re a fruit with lots of added water, this will create a little ‘juice’ in your pan. If you’re eating this as a side, this will be fine to eat out of a bowl. If you’re using it as a veggie base to a pasta dish you may want to drain the juices off, by the time all of your veggies have had the opportunity to mix along with the spices, draining the juices off will not make a huge difference b/c they’ll be well seasoned.

 Step 4: Grab a bowl, fork and a smile.

 Hope you’ve enjoyed this quick meal if you wanna go meatless or side dish. Remember to eat healthy !!!

 -Jay the Foodie ❤




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