Healthy & Delicious : Roly Zucchini Bites | Cary Downtown Farmers Market

Healthy & Delicious : Roly Zucchini Bites

Healthy & Delicious : Roly Zucchini Bites

Chef’s Corner

Article & Recipe by Mitch Samples


So, I have discovered that writing a short weekly column is actually more difficult than I first thought it might be. Seriously, I need to come up with a new idea, say something meaningful, and convey it in a clear and coherent manner on a weekly basis. It’s almost as difficult as trying to decide what to cook for dinner, which is something that I have spent the better part of my 50 years on earth doing professionally. I have been steeped in the language of cooking dinner; I speak it fluently.  So why is this such a difficult decision? I think the answer comes down to an abundance of choice and a lack of available time.


Maybe it is for these reasons that fewer and fewer people are cooking for themselves these days.  In addition to this shortage of time, I also suspect there is a lack of basic kitchen knowledge.  I can’t help you with your busy schedule, but I can help you with your know-how.  So today we will discuss a couple quick kitchen tips and then provide a couple of simple fresh recipes.


Let’s talk about produce, what to peel and what not to peel.  Starting with onions, everyone knows we peel them, but does everyone know how to dice them?  Here’s how:  Lay an unpeeled onion on a cutting board with the root and shoot ends parallel to the board.  Slice the shoot end off, only about a ¼ to a ½ an inch though.  Rotate the onion and cut a small portion of the root end off.  Next, stand it up on one of the fresh, flat cuts and slice down through it, completely bisecting it.  After you have done this you should have two equal halves with one large flat side void of peel, then another rounded side covered with the papery outer layers of the onion.  Peel the papery layers off, then lay the onion, flat side down, onto the board…  Have I lost you?  Did I lull you to sleep?  It’s hard to follow without a guide.  Fortunately, one of the reasons I love going to the Cary Downtown Farmer’s Market is to talk to beautiful folks like you and help you with any cooking questions you might have.  Meet me there and let’s learn some things together.  I’ll have some onions, please ask me if you want me to show you.   Below are some basic recipes.  Come on down to the market and we can talk all about them.  By the way, virtually all of the produce I use this week will be from the market this Saturday.

Roly Zucchini Bites


  • 2 zucchinis or cucumber Get cukes at Parker Farms this week
  • 4 ounces softened Paradox Farms Cheese Louise Chevre or cream cheese
  • Hot sauce to taste, I like sriracha
  • 1 tsp lime juice
  • 1 carrot cut into match sticks
  • ½ carrot cut into match sticks
  • ½ sliced avocado
  • Dean’s Greens Microgreens of choice
  • Sesame seed to garnish


  • Using a mandolin or vegetable peeler, slice the zucchini into strips about 1/8 inch thick.
  • Mix cheese and hot sauce together in a bowl.
  • Lay the zucchini slices down and lightly spread with a layer of the cheese mixture.
  • Top one half with the zuke strip lightly with microgreens.
  • Lay the carrot, cuke, and avocado perpendicular to the zucchini strip on top of the microgreens.
  • Roll the strip up tightly, starting with the side you placed the vegetable.
  • Voilà — a Roly Zucchini Bite.

If you have any questions concerning these recipes, or any other culinary questions don’t hesitate to ask me at the market or at .  See you Saturday.

Open Saturdays | April-Oct: 9a.m. - Noon | Nov-Mar: 9a.m. - Noon | 135 W. Chatham St., Cary, NC