Zucchini Marinara

Zucchini Marinara is the perfect comfort food to throw in the oven at the end of a long day. Prep is minimal and it's nearly impossible to screw up. And because all you have to do is wrap the zucchini in tin foil and throw it in the oven for 20 minutes, you can save on time by taking a quick shower, checking email, etc while it cooks.

Zucchini: I was surprised when I saw how much of a nutritional powerhouse Zucchini is- It's a great source of Manganese, Vitamin C, Magnesium, Vitamin A, Fiber, Potassium, Copper, Folate, Phosphorus, Omega-3 Fatty Acids, a number of B Vitamins, Calcium, Zinc, Iron, Protein, Vitamin K... seriously the list goes on!


So, zucchini is a great source of a number of B Vitamins including Folate, B6, B1, B3 & B2. Question I'm sure you're asking- why are B Vitamins important? Quick break down: Folate (B9 aka Folic Acid) lowers your risk of heart disease, stroke & birth defects. It's also needed to make red blood cells and prevent anemia. B6 is necessary for proper function of neurotransmitters and, ladies, may reduce PMS. B3 can help increase energy and is necessary for DNA repair- that seems like a pretty important job.

So there you have it this recipe is easy to make, hard to mess up and super satisfying- I mean really, it sells itself :)

Zucchini Marinara:

1 Medium Zucchini (thinly sliced)
1-2 tbsp EVOO
1/4 c. Marinara Sauce
1 tbsp Crumbled Feta

Preheat the oven on bake to 400 F.

Place sliced zucchini on tin foil (enough to wrap). This does not need to be spaced out. Drizzle w/ EVOO and toss to coat. Season with Salt & Pepper if desired. Wrap tin foil so that it creates a pouch for the zucchini. Place in oven and let cook for 20-25 minutes. You can use your nose with this one, once you start to smell the zucchini that's when you know it's cooked!

Take out of oven and spread marinara sauce over the zucchini, sprinkle crumbled feta over top and place (don't need to re-wrap) back in the oven. Cook for another 5 minutes. Take out of the oven, throw on a plate and enjoy. Pair it with a glass of red wine for the ultimate end of day wind down.




http://www.fitsugar.com/10-Sources-Folate-2944377
http://www.wholeliving.com/article/the-benefits-of-b-vitamins

Chipotle Shrimp Tacos with Avocado

It's Cinco de Mayo this week and that means margs & Mexican food! The only problem is so many of the Mexican dishes we cook are loaded with ingredients that are calorie dense and low in nutrients- gross.

To avoid these unhealthy traps, try inviting friends over for drinks and dinner. Make skinny margaritas and pair it with the below amazing Chipotle Shrimp Tacos with Avocado. The flavor is killer and because it's a lighter option you won't have any regrets the next day!

Avocado: Some people avoid avocados because they're high in calories but that's absurd given that they are nutritional powerhouses! Avocados are a great source of Vitamin K, Fiber, Potassium, Folate, Vitamin C, & Vitamin B6 (to name a few).

Avocados also contain oleic acid, a monosaturated fat (You know, the good kind that every body needs in moderation). Monosaturated fats help lower your LDL (bad cholesterol) and raise your HDL (good cholesterol). Monosaturated fats also lower the level of triglycerides, which is the amount of fat circulating in your blood. Another awesome benefit of oleic acid is that it aids in the absorption of fat soluble vitamins such as A, E, D, & K! All these awesome benefits, how could you not want to incorporate avocado into your diet through the below recipes :)

Enjoy!

Chipotle Shrimp Tacos

(Courtesy of Cooking Light)

2 teaspoons chili powder
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground chipotle chile powder
32 peeled and deveined large shrimp (about 1 1/2 pounds)
1 teaspoon olive oil
8 (6-inch) white corn tortillas
2 cups shredded iceberg lettuce
1 ripe avocado, peeled and cut into 16 slices
3/4 cup salsa verde
Preparation
1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.

3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.




http://www.healthdiaries.com/eatthis/10-health-benefits-of-avocados.html
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5#healthbenefits

Marissa's Awesome Lentils

I'm lucky to have a sister who loves cooking even more than I do. She's currently attending the French Culinary Institute and has sent over some seriously inspired, health-conscious recipes. I just got the below lentil recipe from her and cannot wait to try it out! While lentils are higher on the caloric scale if you eat a lot of them, 1/2 a cup is only about 115 calories- a great side to a simple chicken dish or the perfect pairing with some broccoli. Try the below and I promise you'll be left feeling super satisfied!

Lentils: Lentils are a powerhouse when it comes to nutrients & vitamins. First off they're an excellent source of fiber which, as I mentioned in my Cherry Chocolate Chip Cookies recipe, is great for lowering overall cholesterol & also in aiding in the process of elimination.

Lentils also offer almost 90% of your RDA of folate. Why is folate important? Folate is a B Vitamin and is necessary for the formation of red blood cells as well as for the metabolism of proteins. It is especially important for pregnant women because of it's role in the formulation of genetic material in every cell in the body and it's role in the prevention of neural tube defects.

Because folate is a water soluble vitamin (Meaning it is not stored in your body it is used as needed then eliminated), it is important to make sure you continually incorporate it into your diet.

Marissa's Awesome Lentil's

1) cook and drain lentils (enough to serve 2 people)
2) put lentils back in pan and add about 1/4-1/3 cup chicken stock and 1 tbs Olive Oil
3) reduce till almost no liquid left
4) once chicken stock is reduced add 1/2 cup red wine and reduce that until no liquid is left
5) add 1 tbs plain yogurt and chopped fresh mint leaves

Season to taste with Salt & Pepper and enjoy a super satisfying side dish!

Chicken w/ Balsamic Peppers

Cooking Light comes through again with this absolutely stellar Chicken & Balsamic Peppers recipe!



The key players here are Chicken, Bell Peppers, Shallots, Balsamic, & Chicken Broth. They come together so nicely so the flavor is awesome and the calorie count is low!

Bell Peppers: I think it's starting to become clear that this ingrediant is a favorite of mine and something that I consume a lot of. Well, there's a reason for that! Bell Peppers (grab any color you want) are loaded with well over 100% of your RDA for Vitamins A & C. Vitamin A is essential for keeping your eyes, skin, & mucous membranes moist (Fight that winter dehydration!). Vitamin C not only acts an anti-oxidant in the body, protecting your cells from free-radical damage, but also assists in the production of collagen which is needed to help recover after injuries and surgery.
On top of all this Vitamin C also aids in iron absorption. If you're someone who bruises like a peach you might want to check that iron level!

Bell peppers are also a great source of Folate, Vitamin E, Potassium, & B Vitamins! Really this veggie is PACKED with nutrients :)



Chicken & Balsamic Peppers

4 Chicken Breasts
Garlic Powder (Really any chicken rub you have lying around will do to season this!)
Salt & Pepper to taste
Cooking Spray
2 cups Red Bell Pepper Julianned
2 cups Yellow Bell Pepper Julianned
1/2 cup Thinly sliced Shallots
1 1/2 tsp chopped fresh Rosemary
1 cup low sodium Chicken Broth
1-2 Tbsp Balsamic Vinegar

Season chicken w garlic power/rub/salt & pepper. Saute up in your favorite saute pan to desired degree of doneness (When I made this, we cut the chicken into thin strips so it cooked faster!). When done place on a plate and put to the side while the Pepper mixture finishes cooking.

In a separate skillet pour 1-2 tbsp into the pan and add Peppers, Shallots, & Rosemary. Saute for 4-5 mins. Stir in broth, scraping pan to release any browned bits. Reduce heat and simmer for 5 mins. Then increase heat back up to med-high and add in balsamic, salt & pepper to taste, and stir freqently for 3 mins. Top chicken with Pepper Mixture and Enjoy!! We paired this with Quinoa because that's what was available but it would go well with rice or even some aspargus on the side!



http://www.whfoods.com/

Fennel & White Bean Soup

People tend to have a love/hate relationship with fennel: they either love it or they hate it. I personally LOVE fennel bulb. I love the below soup recipe & knowing the health benefits you'll get from the fennel makes it even more satisfying to eat!

Fennel Bulb: This veggie is packed with some great nutrients and vitamins: Vitamin C for boosting the immune system and Potassium to help keep brain, kidney, and muscle tissues healthy. Deficiency in Potassium can cause fatigue and weakness in muscles- imagine trying to get through a workout feeling tired and weak..no good!
The entire fennel plant also contains the unique phytonutrient anethole- this is what causes the anise taste. In various animal studies anethole has been shown to reduce inflammation and to protect the liver from free radical damage.
Lastly, Fennel is a good source of fiber & folate to promote cardiovascular and colon health.

Try the below recipe after a long run or gym session and you'll feel totally revived :)

Caramelized Fennel & White Bean Soup

• 2 tablespoons extra-virgin olive oil, plus more for garnish
• 1 fennel bulb, julienne
• 1 sprigs fresh thyme, plus more for garnish
• 1/2 tablespoon unsalted butter
• 1/2 cup dry white wine
• 1 garlic clove, minced
• 4 cups chicken stock
• 2 cups cooked white beans
• Sea Salt
• Pepper

Heat a large sauce pot over medium high heat. Add olive oil. Once oil is hot, add fennel bulb, fresh thyme, and butter. Allow to cook until the fennel begins to turn light brown, about 15 to 20 minutes. Add white wine and garlic, chix stock and white beans.

Reduce heat and allow soup to come to a gentle simmer. Simmer for 30 minutes. Season, to taste, with salt and pepper. And enjoy!

Healthy Holiday Side Dish: Asparagus

I just came across this link and can't wait to try out the below asparagus recipe! Holiday parties are always filled with heavy, calorie-laden foods: Delicious, yes, but figure-friendly? No. sometimes it's nice to have a lighter alternative to offer guests. Whip up the below recipe for your next holiday dinner party and you won't be sorry!

Asparagus is low in calories, high in fiber, and full of nutrients! The high fiber content means it will keep you regular and the high content of soluble fiber means asparagus can help lower blood cholesterol levels. The potassium in asparagus helps to lower blood pressure & the folate in asparagus is heart healthy and an essential nutrient for pregnant women. Asparagus also contains Vitamins A & C which help prevent free radical damage to your skin.
Low cal, heart healthy, nutrient rich, & skin healthy! How could you not want to make this dish :)

Lemon Asparagus
1 1/4 lbs thin asparagus, trimmed
2 tsp extra-virgin olive oil
1 Tbsp bread crumbs
6 lemon wedges

1 Preheat oven to 425°F. On baking sheet (with sides), combine asparagus and olive oil, then roll in bread crumbs and salt to taste. Place asparagus in single layer on baking sheet. Squeeze lemon on top.

2 Bake asparagus for 8 to 10 minutes, or until tender (time will vary depending on the thickness of the spears). Season with pepper to taste.

Makes 8 servings. Per serving: 30 cal, 1.5 g fat (0 g sat), 3 g carbs, 10 mg sodium, 2 g fiber, 2 g protein