Four Reasons I’m Zealous about Zucchini!

Standard
Gorgeous, grilled zucchini!

Gorgeous, grilled zucchini!

My new love these days is zucchini. It’s a vegetable I haven’t been all that excited about in the past, but lately it’s been calling my name! I’ve been cooking with it and trying new recipes for my family. Now we are all loving zucchini. My favorite new zucchini dish that I’m sharing with you today is a recipe for lasagna made with zucchini instead of pasta noodles. The advantage is that with the zucchini replacing pasta, there are much fewer carbs in this dish. Remember that carbs turn into sugar in your body and cause weight gain and other illnesses like cancer, heart disease and a whole host of other awful things. Also, replacing the super carby pasta with a cool vegetable like zucchini means gaining lots of nutritional advantages which I will highlight for you next. Last, I will share my zucchini lasagna recipe with you.

1. Nutrition– Zucchini and all summer squash is 95% water, which is naturally low in calories (33 for a medium zucchini), a gram of protein and less than a gram of fat. It has 6 grams of carbohydrates but two of them are fiber, this makes it a low glycemic food which will not spike blood sugar, but will instead provide a steady source of glucose to your system.

2. Vitamins– Zucchini is a great source of two antioxidant vitamins which help boost immunity and supports healthy aging, 35 milligrams of vitamin C (between 39-46% RDA for adults) and 392 IU of vitamin A (13-27%).

3. Potassium– One of the main electrolytes in your body needed in proper balance (2 to 1) with sodium . The typical American diet tends to be very high in sodium which throws the balance off and leads to high blood pressure. A medium zucchini has 512 mg of potassium, or 11% of your daily needs.

4. Very versatile vegetable– Raw zucchini gives an extra crunch to salads, It can be cut into strips or rounds for dipping in hummus. It’s great in stir fries and soups. Also, who doesn’t love zucchini bread or muffins? I definitely do! In about a month, they will be abundant in backyard gardens, so you’ll have plenty of this veggie to work with soon.

Delicious, nutritious zucchini lasagna!

Delicious, nutritious zucchini lasagna!

Zucchini Lasagna

  • 1 LB ground beef
  • 1 1/4 teaspoons salt
  • 1 teaspoon olive oil
  • 1/2 large onion, chopped
  • 3 tsp minced garlic
  • 1 28 oz can crushed tomatoes
  • 2 tbs chopped fresh basil
  • Freshly ground black pepper
  • 3 medium zucchini
  • Cooking spray
  • 1 1/2 cups ricotta cheese
  • 1/4 cup grated parmesan cheese
  • 1 large egg
  • 4 cups shredded mozzarella cheese
Slice and salt your zucchini first!

Slice and salt your zucchini first!

The first thing you want to do is thinly slice your zucchini lengthwise with a mandolin. If you don’t have a mandolin (I don’t) slice it as best as you can. Lightly salt the zucchini and set aside for 15 minutes to get as much of the water out of it as you can. Then blot with paper towels.

Brown your ground beef!

Brown your ground beef!

In a large pot, sauté the onions and garlic in the olive oil, and then add the ground beef and brown. Add the tomatoes, basil, 1/4 teaspoon of salt, and pepper to taste. Reduce heat to low, cover and simmer, stirring occasionally for 25 minutes.

Gotta grate the cheese, please!

Gotta grate the cheese, please!

In a medium bowl, combine the ricotta, Parmesan, mozzarella and egg.

Grill the zucchini and start the layering of the lasagna!

Grill the zucchini and start the layering of the lasagna!

Now, preheat the oven to 375 degrees, spray your baking dish with nonstick cooking spray, grill the zucchini for 2 minutes each side to make it less soft, and start layering the lasagna. Spread 1/3 of the meat sauce, 1/3 of the zucchini, and 1/3 of the cheese mixture. Then, 1/3 zucchini, 1/3 cheese, 1/3 meat sauce and repeat one more time until the pan is full. Cover with foil.

Ready for the oven!

Ready for the oven!

Bake for 30 minutes, then remove the foil, and bake 20 more minutes uncovered. Add some more grated parmesan to the top and bake for 10 more minutes. Let stand 5-10 minutes and serve.

Beautiful piece of lasagna!

Beautiful piece of lasagna!

Ladies and gentlemen, let me tell you that it was DELICIOUS! in fact, my family ate it in 1 sitting! They kept going back at it like savages until it was gone. According to my calculations one slice is 300 calories, compared to 400 calories for a slice of regular lasagna. And the health benefits are by far greater than the caloric savings as I mentioned above. It’s a win-win, my friends! Try it and let me know how you like it! Eating foods like this will help you live a life of vitality- with Valerie!

Italian Chili? You Betcha!

Standard
Can you make an Italian chili? I think you can!

Can you make an Italian chili? I think you can!

Hi Friends! Well, it’s still officially cold outside. I was hoping it would go away after a few days (every year I think this even though I’ve lived here all my life!), but it’s still hanging around. When it’s cold like it is here in the Midwest, I mainly want to eat warm, comforting food. I served this dish to my family the other night and my Honey asked me where I got the recipe. I told him that I sort of combined a couple of recipes and used what I had available to make up something new. He was amazed, pleasantly of course, so I’m really glad it was a successful experiment. It was easy too so I’m excited to share it with you today. I call it Italian chili because it has the beans, ground beef, and vegetables like a chili, but the taste is more like a thick minestrone. It’s flavorful and healthy too!

Here are your ingredients!

Here are your ingredients!

Italian “Chili”

1. Ingredients, 1 chopped onion, 1 tablespoon minced garlic, 1 tablespoon extra virgin olive oil (EVOO), 2 lbs grass fed ground beef, 1 28 oz can crushed tomatoes, 1/4 cup red wine, 1 can white or red kidney beans, 1/2 package organic mixed vegetables, 1/2 cup gluten free elbow noodles, 1 cup water, 1 teaspoon each dried oregano, basil, red pepper flakes, salt and pepper.

Garlic and onions in olive oil smells soooo good!

Garlic and onions in olive oil smells soooo good!

2. Sweat the onions- First add your EVOO and warm it up a little, then add the onions and garlic and cook them over medium heat until the onions are soft- about 5 minutes.

Where's the beef? In the pan of course! :)

Where’s the beef? In the pan of course! 🙂

3. Brown the beef- Add the beef into the pan and sauté until browned. This should take about 10 minutes.

Throw the rest of the ingredients into the pot and that's it!

Throw the rest of the ingredients into the pot and that’s it!

4. Now here’s the fun part- This is the best step in the process, you just put all the rest of the ingredients into the pot, the frozen veggies, wine, crushed tomatoes, beans, water, pasta, and spices, clap the lid onto it, reduce the heat to simmer, and let it go! Just stir once every 10 minutes so the ingredients don’t stick to the bottom. After 20 minutes the pasta should be soft enough that you can serve it, but if you’re not going to eat until later you can leave it on simmer and it could sit on the stove for an hour or so. Just remember to stir every 10 minutes or most of your ingredients will be stuck to the bottom of the pot.

Voila! The finished product!

Voila! The finished product!

And that’s it! It’s a super easy recipe and it’s delicious too! With the beans, tomatoes and all the veggies it’s really healthy so you can feel good about what you’re eating. As always, buy organic ingredients whenever you can so that you can ensure you’re putting the best food possible on the table for you and your crew. This recipe makes plenty for a family of four with enough leftover for a lunch or two- yay! When you reheat the “chili” you may have to add a cup of water because it thickens upon standing. You can also add tomato juice or tomato sauce instead of water for a more tomato-y flavor. Make this recipe because I promise you’ll enjoy it! Eating these kinds of meals will help you live a life of vitality- with Valerie!