Roasted Zucchini and Fennel with Nooch (80 Cal, Low Oxalate)

Zucchini and fennel are both very low oxalate, which means the minerals listed above — calcium, iron, magnesium — are absorbed rather than bound up and excreted. Fennel brings anethole, a compound with documented anti-inflammatory and anti-spasmodic properties, plus more potassium per calorie than most people expect from a vegetable that looks like it should be decorative. The nooch-and-parmesan dust after roasting gives these a savory crust that makes 80-calorie vegetables taste like something you would choose to eat.

Ingredients

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• 4 medium zucchini, cut into thick rounds (3/4-inch)
• 2 fennel bulbs, cut into wedges (trim fronds, quarter, then halve each quarter)
• Coconut oil spray
• 1/2 tsp dulse flakes
• 1 tsp garlic powder
• 1 tsp smoked paprika
• 2 tbsp nutritional yeast
• 1 tbsp Parmigiano-Reggiano, finely grated

4 medium zucchini, cut into thick rounds
2 fennel bulbs, cut into wedges
coconut oil spray
1/2 tsp dulse flakes
1 tsp garlic powder
1 tsp smoked paprika
2 tbsp nutritional yeast
1 tbsp Parmigiano-Reggiano, finely grated

Instructions

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1. Preheat oven to 425°F. Line a sheet pan with parchment.
2. Cut zucchini into 3/4-inch rounds. Trim fennel fronds and the root end, quarter each bulb, then halve each quarter into wedges. Keep the core attached so the wedges hold together.
3. Spread zucchini and fennel on the pan. Hit with coconut oil spray. Season with dulse, garlic powder, and smoked paprika. Toss to distribute.
4. Roast for 22 minutes. The zucchini should be golden on the cut surfaces and the fennel edges should be caramelized and slightly translucent.
5. Remove and immediately dust with nutritional yeast and Parmigiano-Reggiano while hot.
6. Divide into four portions for storage.

Walford Notes

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Fennel’s anethole is a phenylpropanoid that acts as an anti-inflammatory through TNF-alpha suppression. It also has mild carminative effects — it reduces gas, which is relevant when you are eating this volume of vegetables daily.

Low oxalate matters at scale. On a CRON plan where vegetables make up 40-50% of your plate by volume, cumulative oxalate load can become a real issue for kidney stone risk and mineral absorption. Choosing low-oxalate vegetables for batch preps is not optional — it is structural.

Dulse instead of salt — iodine, potassium, and iron in a sprinkle. The flavor is subtle enough that it disappears into the smoked paprika.