Zucchini Carrot Hash | Gluten-Free, Dairy-Free | BoneCoach™ Recipes

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Bone Coach Recipes | Zucchini Carrot Hash | Bone Loss Bone Healthy Food Nutrients Osteoporosis

This tasty Zucchini Carrot Hash recipe offers a twist on a classic dish.

Loaded with colorful vegetables, this hash is ideal for brunch or a quick dinner.

Zucchini is nutrient-rich, packed with antioxidants, and supports healthy digestion, while carrots promote vision health and boost immunity.

Simply add your preferred protein, and you’ll have a well-balanced and nutritious meal.

Give this Zucchini Carrot Hash recipe a try today!

Bone Coach Recipes | Zucchini Carrot Hash | Bone Loss Bone Healthy Food Nutrients Osteoporosis

Zucchini Carrot Hash | Gluten-Free, Dairy-Free | BoneCoach™ Recipes


COOKING TIME: 20 minutes


1 tbsp (15ml) extra virgin olive oil

2 shallots, small diced

1/2 tsp (2ml) sea salt

1 1/2 cups (350ml) diced zucchini

1 1/2 cup (350ml) grated carrots

1 lb (454g) ground turkey or chicken or lean pork or lean beef (organic, pastured-raised, when possible)

2 tbsp (30ml) tomato paste (omit for AIP)

1 tbsp (15ml) fresh thyme (or 1 tsp dried thyme)


1) Heat a skillet over medium heat. Once hot, add oil and shallots. Cook for 2 minutes, stirring occasionally.

2) Add in the carrots, zucchini, and half the salt. Cook for 5 minutes, stirring often.

3) Transfer the vegetable mixture into a dish and return the skillet back to the stove-top. Add in the ground meat and remaining salt. Using the back of the spatula, break apart the meat and cook for 5-6 minutes, until the meat is no longer pink.

4) Add in the tomato paste and cook for another minute, before returning the vegetable mixture into the skillet.

5) Stir in the thyme and adjust the seasoning with more salt, pepper or thyme, as desired. For extra protein, this hash can be served with a fried egg.

Recipe created by BoneCoach™ Team Dietitian Amanda Natividad-Li, RD & Chef.

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The information shared above is for informational purposes only and is not intended to provide medical or nutrition therapy advice; it does not diagnose, treat or cure any disease, condition; it is not to be used as a replacement or substitute for medical advice provided by physicians and trained medical professionals. If you are under the care of a healthcare professional or are currently using prescription medications, you should discuss any dietary and lifestyle changes or potential dietary supplements use with your doctor. You should not discontinue any prescription medications without first consulting your doctor.