Tag Archives: healthy food

Simple Zucchini Noodle Recipes to Try Right Now

Whether you’re a health-conscious fitness junkie, or adhering to a vegan lifestyle, zucchini noodles are a lifesaver. Zoodles (zucchini noodles) effectively cut carbs out of traditional pasta dishes and add a good source of protein instead. Zucchini and squash are excellent sources of Vitamin A, C, and B6, and provide the essential dietary fiber our routines often lack. There are a variety of options for vegetable spiralizers on the market right now that allow you to duplicate these dishes with ease, especially smaller, handheld gadgets that require less commitment in the kitchen. Here are a few recipes to get you started.

 

Greek Zoodle Salad

greek zucchini noodles

Time: 15 minutes

Serves: 2

What you’ll need:

2 large zucchinis

2 tablespoons lemon juice

1 tablespoon balsamic vinegar

1 cup cherry tomatoes, halved

½ cup pitted black or green olives

2 ounces low fat crumbled feta cheese

How it’s done:

Mix lemon juice, vinegar, and olive oil and set aside. Using a vegetable spiralizer, cut the zucchini into noodles. Combine zucchini noodles, tomatoes, olives, feta, and dressing until coated evenly. Serve chilled.

 

Zoodles Pad Thai

thai zucchini noodles

Time: 30 minutes

Serves: 2

What you’ll need:

2 large zucchinis

2 tablespoons fish sauce

2 tablespoons soy sauce

1 lime

1 scrambled egg

1/4 tablespoon cayenne pepper

2 cloves garlic, minced

1 cup chopped mushroom

1 cup extra firm tofu (or chicken if you prefer)

1/2 cup peanuts

How it’s done:

Heat vegetable oil in a skillet over medium heat. Add tofu or chicken and sauté until contents color and are almost completely cooked. Add cooked scrambled egg to mixture. Stir in the garlic. Reduce heat and add zoodles, sauces and peanuts. Combine all until fully cooked. Add a dash of lime juice for taste.

 

Sesame Zoodles

tofu sesame zucchini noodles

Time: 20 minutes

Serves: 3

What you’ll need:

2 cloves minced garlic

2 tablespoons sesame oil

4 medium zucchinis

¼ cup soy sauce

2 tablespoons balsamic vinegar

1 tablespoon creamy peanut butter

2 tablespoons sesame seeds

How it’s done:

Mix sesame oil, garlic, soy sauce, vinegar, and peanut butter in small bowl. Heat olive oil in large skillet over medium heat. Add zoodles and sauté until slightly softened. Drain zoodles and toss in dressing and sesame seeds. Serve lukewarm.

 

Zoodle Marinara

marinara zucchini noodles

Time: 15 minutes

Serves: 2

What you’ll need:

2 medium zucchinis

2 ripe tomatoes, chopped

8 ounces tomato paste

2 tablespoons balsamic vinegar

2 tablespoons parmesan cheese

1 clove diced garlic

How it’s done:

Blend tomatoes, paste, garlic, and vinegar in a blender until smooth. Heat in small pan on low heat and stir in zoodles. Top with parmesan cheese if desired. Serve warm.

 

Peanut Butter Zoodles

peanut zucchini noodles

Time: 30 minutes

Serves: 1-2

What you’ll need:

3 small zucchinis

1/2 bell pepper

1/2 tablespoon soy sauce

1 clove garlic, minced

1 tablespoon creamy peanut butter

1/2 teaspoon fresh ginger, grated

How it’s done:

Toss zoodles and peppers in a small bowl and set aside. In a separate bowl, combine peanut butter, soy sauce, garlic, and ginger with a tablespoon of water. Combine both bowls in medium skillet until fully cooked. Serve warm.

Breakfast Bowls to Shake the Work Week Blues

With springtime at the helm of our fingertips, the vitamin D-deprived troglodytes residing within us all winter begin to get antsy sitting behind a cubicle. To help you kick any mid-week gloom, try these protein-packed, antioxidant-rich breakfast bowls for something to look forward to every morning.

Simply Berry Bowl
Photo: Christina Suttles

Simply Berry Bowl

What you’ll need:

3 to 4 cups fruit of your preference. Best used with strawberries, blueberries, raspberries, blackberries or mango.

1/2 cup chia seeds

1 pint plain or vanilla Greek yogurt

1 tablespoon fresh coconut flakes

Fresh granola for topping

How it’s done:

  • Wash and dry berries; cut strawberries into pieces.
  • Mix berries in a separate bowl.
  • Crack coconut and spoon out a tablespoon of fresh coconut flakes.
  • Spoon pint of Greek yogurt into bowl.
  • Add mixed berries on top of yogurt.
  • Sprinkle with a layer of granola and coconut flakes.
Banana Apple Oatmeal
Photo: Christina Suttles

Banana Apple Cinnamon Oatmeal

What you’ll need:

1 teaspoon cinnamon

1 cup oats

1 cup skim milk

1 cup water

1 teaspoon vanilla

1 banana – sliced

1 apple – sliced

1 teaspoon chia seeds

2 tablespoons granola

How it’s done:

  • In a medium pot over medium heat, stir together milk, water, vanilla and cinnamon.
  • Once boiling, add in oats, banana and apple.
  • Reduce heat to low and let simmer for 5 minutes.
  • Top with chia seeds and granola once oatmeal is ready.
Waffle Bowl
Photo: Christina Suttles

Strawberry Belgian Waffle Bowl

What you’ll need:

1 cup sliced strawberry

2 cups Breyers Real Fruit Strawberry Topping

1 cup whole wheat flour

2 teaspoons sugar substitute

1 teaspoon baking powder

1⁄4 cup skim milk

1⁄2 teaspoon vanilla extract

2 large eggs

1/2 cup whipped topping

How it’s done:

  • In a bowl, combine flour, sugar substitute and baking powder.
  • In another bowl, lightly beat egg yolks and add milk, butter and vanilla; mix. Stir into dry mix. Fold into batter.
  • Bake in a preheated waffle iron until golden brown.
  • In a separate bowl, mix sliced strawberries with strawberry topping until perfectly blended.
  • Dice waffle into four sections, place in bowl.
  • Top with mixed strawberry topping. Add whipped topping and other fruit of your choice.
Acai Smoothie Bowl
Photo: Christina Suttles

Acai Power Smoothie Bowl

What you’ll need:

4 ounces frozen unsweetened açai puree

1/2 cup plain Greek yogurt

1/2 ripe banana

1/2 cup blueberries, strawberries and blackberries

1 tablespoon chia seeds

1/2 cup granola

1/4 cup unsweetened coconut milk

Squeeze of lime juice

How it’s done:

  • Dice banana and strawberries.
  • Place all ingredients into a blender and blend until smooth.
  • Spoon smoothie into a medium-sized bowl.
  • Top with remaining fruit and granola. Serve immediately.
Egg White Delight
Photo: Christina Suttles

Egg White Delight

What you’ll need:

2 cups liquid egg whites

1 cup fresh baby spinach

1 cup white mushroom

pinch of salt and pepper

1/2 cup Parmesan cheese

1 tablespoon coconut oil

How it’s done:

  • Spray small skillet with coconut oil. Add medium heat.
  • In a bowl, mix liquid egg whites with spinach and mushroom.
  • Pour mix into skillet.
  • Cook until whites are fluffy and firm.

Top with salt, pepper and Parmesan for flavor.

What’s So Great About a Mediterranean Diet?

By now, everyone has heard of the heart-healthy and cancer-fighting benefits of antioxidant-rich EVOO (extra-virgin olive oil). Diets rich in fruits, vegetables, legumes, and nuts have been shown to reduce mood disorders like depression and anxiety. We accept that leafy greens are super foods and that white bread is the enemy. Buzz of the “Mediterranean diet” may have even hovered around our heads at one time or two (or twenty). We have heard the hype, but have we absorbed the message?

greece santorini

It is no secret that the Mediterranean countries have cultivated one of the healthiest diets in the world. In 2015, six of these nations were listed among the 20 healthiest in the world, with Italy, Spain, France and Greece dominating most lists from year to year. Lower rates of cardiovascular diseases, type-2 diabetes, obesity, and stroke have been observed in the communities that stick to this regimen on a daily basis.

The food is also among the most delectable on our palates. Dining out tops our lists of “things to do” while traveling to this region and we tackle the task with ardor. Pizza and pasta in Italy? Absolutely. Paella in Spain? Bring it on!

Adopting this lifestyle can be one of the healthiest changes to our routine. These tips will jump start your way to enjoying clean, Mediterranean cuisine, daily.

Design your meals around the Mediterranean Diet Food Pyramid

mediterannean diet

A food pyramid is a helpful device used to break down daily, weekly and monthly dietary requirements. The best part about the Mediterranean Food Pyramid is that nothing is left behind.

Fruits, vegetables, legumes and a choice of complex carbohydrates comprise the spine that holds the rest of the diet together. Each of these food groups should be consumed with every meal.

Fish, poultry, and eggs are viewed as supplementary choices, enjoyed 2-3 times per week. Baked sweets can be relished a few times per week as well.

Red meats are treated as special treats, to be saved for special occasions, including holidays.

Moderate red wine consumption also makes up part of this lifestyle and Mediterranean folks can be true connoisseurs. The MVP here is resveratrol, an antioxidant linked to lowering bad cholesterol, raising good cholesterol and preventing blood clots. A maximum of one to two glasses per day is recommended for the average person, and people with certain health concerns are cautioned against alcohol consumption in general.

mediterranean platter

Must-Try Recipe: The Mediterranean Platter

Cherry tomatoes

Cucumbers

Carrots (and other vegetables you prefer)

Olives

Whole wheat bread

Cheese (cubed)

Hummus

Tzatziki dip

How: Variety surely is the spice of life. It is also the keystone to Mediterranean cuisine. For lunch, group a variety of vegetables (cherry tomatoes, chopped cucumbers, and carrots, for example), olives, small slices of whole wheat bread and cubes of your favorite cheese in individual piles around a dish. In the middle, add heaping spoonfuls of hummus, tzatziki (greek yogurt-based dip) and couscous. Not only is this meal easy and delicious, but it covers many major food groups and will introduce the best flavors from around the Mediterranean Sea into one dish.

 

Think of the Mediterranean Diet as less of a diet and more of a lifestyle

The word diet is plagued with negative undertones. It represents the types of food that we routinely eat, but also signifies curbing oneself to small amounts or special kinds of food. But take a look at the Mediterranean Diet Food Pyramid (above); nothing is off limits and everything is recognizable (and enjoyable).

The Mediterranean cultures love their food so much that meals are savored. Work-time lunch breaks last between 1-2 hours and social gatherings nearly always include a meal.

baklava
Image via Pixabay under license CC0

They are culinary masterminds behind delectables like gelato, croissants, flan, and baklava. The trick is to eat healthful, smaller portions often and reserve special treats for 2-3 times per week. By no means do you have to cut out your favorite snacks; just space them out!

Carbohydrates and fats are staples, and choosing the healthiest options is key. Olive oil is a chart topper, followed by cheese and yogurt. Shavings of Feta, Ricotta, Parmesan and Provolone will add protein, calcium and a dash of flavor to your meals. Bread and pasta can be enjoyed regularly, especially the whole grain options, and carbohydrates pair well with fiber to slow sugar absorption, preventing spikes in our bloodstream and energy levels.

olive oil
Image via Pixabay under license CC0

The Mediterranean diet is also environmentally friendly. Take a second glance at your trusty food pyramid. This cuisine is heavy in plant-based ingredients. Not only is it life sustaining, but it is environmentally sustaining as well!

Must-Try Recipe: Paella

This isn’t the easiest recipe to master, but one that is well-worth the effort. This Spanish dish has everything that makes the Mediterranean diet unique, from an aromatic blend of herbs and spices to a rich marriage of surf and turf, cooked vegetables, and choice of grain. One of my favorite substitutions is couscous in place of rice, for a North African/Spanish hybrid. I recommend looking up different versions and choosing the one that sings to your soul.

 

Recipes can be simple yet effective

grilled salmon and vegetables

Eating healthy has never looked so good or been this easy. The high quantities of fresh fruits and vegetables keep the daily routines simple, and clean cooking methods can reduce your time slaving over a hot stove. Grocery store runs will also decrease when you base the majority of your shopping list to the perimeter of the store (typical areas for produce, legumes, fresh fish, meat, and dairy).

 

Must-Try Recipe: Grilled Salmon with a side salad

Chopped basil

Chopped parsley

Minced garlic

Lemon juice

Salmon fillets

Side salad:

Tomatoes

Cucumbers

Crumbled cheese

Sunflower seeds

Balsamic Vinegar and EVOO

How: For a quick fix, mix 3 parts of chopped basil with 1 part of chopped parsley. Add a fraction of minced garlic (1-2 cloves will suffice for two salmon fillets) and enough lemon juice to soak the spices. Rub this mixture over your salmon and grill to perfection.

A simple side salad of finely chopped tomatoes and cucumbers, basil, crumbled cheese of your choice, toasted sunflower seeds and a balsamic vinegar/EVOO dressing are the perfect accompaniment.

 

Herbs and spices emphasize flavor, not salt

Turkish breakfast of the beach of MarmarisDid you know that cinnamon, parsley, chile pepper and sage are among the healthiest spices in the world? They are also prominent in the Mediterranean Diet. These herbs and spices have been reported to improve brain activity, act as antioxidants and boost metabolism.

Must-Try Recipe: Mediterranean Spice Mix

*The quantities will vary depending on your personal preference. I add a higher proportion of oregano since it’s one of my favorite dried herbs.

How: Simply combine equal parts of dried parsley, basil, rosemary and garlic powder with double the amount of dried oregano. Some recipes also call for half a part of cinnamon in the mix (cinnamon is a staple in Greek cuisine). That’s all that there is to it! Store this mixture in an airtight container. A Mediterranean Spice Mix can be sprinkled over chicken, turkey and fish, acting as a seasoning and reducing the need for salt from many of your meals.