This recipe is a creamy, delicious, and nutritious hummus substitute for avocado-based guacamole. You may have already heard the news – chefs around the world are ditching this unsustainable fruit! But why? For starters, avocados have a large carbon footprint compared to other produce and can require up to 320 liters of water to grow (versus just 5 liters per tomato!), making them unaffordable for the local communities where they are grown. In fact, they have become a global commodity, with rising demand resulting in deforestation, loss of biodiversity, and water shortages affecting several indigenous populations around the world.
Zucchinis, on the other hand, have a lower carbon footprint producing less CO2 emissions compared to other fruits and vegetables, including avocados. This makes their production, which includes not only farming but also packaging, transportation, and storage, relatively sustainable without significant damage to the environment (air, water, land, soil, and so on). Couple them with some fresh cilantro or parsley and you have a vibrant green dip, similar to guacamole but with a smaller environmental impact.
Other than being more environmentally friendly than the good ol’ avo, zucchini (or courgettes as they are sometimes called) are an excellent source of the antioxidant carotenoids lutein, β-carotene, zeaxanthin. They also contain quercetin which is a powerful epinutrient and together with the rest of the ingredients (which are also DNA methylation adaptogens) helps to gently massage gene expression so that the right genes are turned on or off.
And in case you were looking for other “greener than green” avocado-free dips, here are some of our favorite Younger You approved, epinutrient-packed recipes:
By Neda Mowzoun, MS Certified Integrative Health Coach
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- 2 large zucchini chopped (about 3-4 cups)
- 1-2 cloves garlic chopped
- ¼ cup Cilantro leaves or fresh parsley leaves, coarsely chopped
- ¼ cup Tahini
- ¼ cup Extra virgin olive oil
- 1 tsp. Ground turmeric
- ¼ cup fresh lemon juice
- 1 tsp. fine sea salt
- dash black pepper to taste
- Add all the ingredients to a high-speed blender or food processor. Blend until smooth.
- Enjoy as a dip or spread, with vegetables, or your favorite crackers.
- Store in an airtight container and refrigerate for up to 1 week.
- Can use a combination of zucchini and summer squash.
What is a LARGE zucchini in weight? Also, are you including the seeds and ll the juice or do you remove the seeds and squeeze out most of the water?
I don’t use oil at all (it’s a processed food) so what do you suggest as a good substitute?
Hi there. You can use the entire zucchini with the seeds. We don’t recommend squeezing out the water since it helps the blend the dip and also helps with the consistency. Regarding substituting the oil, perhaps you could use olives, nuts or seeds? A large zucchini is about 11oz or 320g.