Monthly Recipe: Zucchini Puttanesca

Hello my strong friends!

I’ll bet some of you folks love a classic Caesar dressing but you’d never, ever order anchovies on pizza. I get it. I didn’t love them either until recently!

I decided a few years ago to lean into a plant-based diet. I had been an omnivore until then, enjoying vegetables as side dishes with meat as the main source of protein. This is my small way to take a stand for the environment, and my health, and even my athletic performance, which has improved with a (mostly) meat-free diet. Fish take center stage, particularly anchovies, sardines, and other oily fish rich in omega 3s. If you’re not a fan of these stinky little fish, even in a wonderful salad, this delicious recipe will surprise you!

I hope you’ll give this recipe a try, and let me know what you think.

Note: Try cauliflower or chick pea pasta as a substitute for zucchini.


Find more at The Encyclopedia Of Food – part of the Precision Nutrition Network

Anchovy zucchini puttanesca 1024x683 1

This classic Italian dish gets a twist with vegetables disguised as pasta! Anchovies melt into this chunky sauce and provide a rich, umami flavor that even anchovy naysayers will love.

Anchovy nutrition Info:

Five anchovy fillets (canned in oil and drained; about 20g) has 42 calories, 5.8g protein, 1.9g of fat, and no carbohydratesfiber, or sugar. Anchovies are an excellent source of calciumiron, and zinc.

Note: In their cured form, they are also high in sodium.

Anchovies are a rich source of omega 3 fats.

Omega 3s help to decrease inflammation and maintain the health of all the cells in the body, especially the fatty tissues of the eyes, brain, and nervous system.

Tip: Take a look at Patagonia Provisions as a resource for a great selection of fish, and also jerky, and smoked meats.

Anchovies are also lovely layered on crusty bread with butter, or on a plain cracker, mashed into salad dressings or tomato sauces for added savoriness.

If you have cats, prepare for a stampede when you open your container!

The Recipe:


3 tbsp virgin olive oil
3 cloves garlic, thinly sliced
7 anchovy fillets, canned/jarred
1-28 oz can stewed tomatotes, diced
1/2 tsp red pepper flakes
3 tbsp capers, drained
1/2 cup black olives
1/2 cup parsley, chopped, loosely packed
1 large zucchini, cut into noodles
salt and pepper to taste
parmesan cheese, optional to taste


Prep Time: 25 minutes   Cook Time: 60 minutes   Yield: 2-3 servings

Begin by preparing the zucchini noodles. To turn zucchini into noodles, use a vegetable spiralizer, a mandolin, or a simple vegetable peeler and cut the zucchini into thin ribbons. Set aside.

Add olive oil to a large pan over medium-high heat and bring to a sizzle. Add garlic, and stir until fragrant, about two minutes. Then, add anchovies, stewed tomatoes, red pepper flakes, capers, and olives, and stir. Bring to a light boil, and then reduce heat to a simmer. Simmer for about 30-45 minutes, stirring intermittently, until a lot of the liquid has evaporated and you are left with a thick, chunky sauce.

Add this sauce to your zucchini “noodles” and toss to cover. Season to taste with salt, cracked pepper, and if desired, freshly grated Parmesan cheese.

Serve immediately while hot.

Buon appetito!

Be sure to let me know in the comments if you make this recipe!


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