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

Awesome Chocolate-Cherry "Heart Smart" Cookies

It's been a while since I've posted a healthy (healthier) dessert, and trust me these cookies are outstanding. The ingredients are simple, and somehow sweets always taste so much better when you know exactly what's in them. So bake up a batch of these and bring them into the office to brighten up everyone's day, and let them know what health benefits they're getting!

Dried Cherries: First and foremost, like other fruits and veggies that are rich in color, Cherries are chock-full of antioxidants. The antioxidant that gives Cherries their deep red color is a phytonutrient called anthocyanins. These guys not only protect our cells against free radical damage, but also contribute to Cherries's awesome anti-inflammatory properties. A recent University of Michigan study revealed a cherry-enriched diet reduced inflammation markers in animals by up to 50 percent. Also, recent research links anthocyanins with reduced muscle soreness in active adults. Hi, awesome reason to incorporate cherries into your diet (Especially if you're training for any sort of race)!


Oats: We also can't talk about this recipe without mentioning the heart-healthy benefits of oats. Why are oats so great for maintaining heart health and keeping bad cholesterol (LDL) down? It's in the fiber content! Oats contain both insoluble & soluble fiber. The insoluble fiber is the kind that helps keep your digestive system regular, where as the soluble fiber plays a direct roll in maintaining cholesterol levels. Soluble fiber turns into a gel-like substance when consumed. It then traps cholestorol-laden substances (i.e. bile acids, etc) and carries them out of your system. Thus, reducing the overall absorption of cholesterol into the blood stream.

So do your heart a favor and try out these cookies! At 94 calories per cookie it's virtually guilt-free!


Chocolate-Cherry "Heart Smart" Cookies

Ingredients
1.5 ounces all-purpose flour (about 1/3 cup)
1.5 ounces whole-wheat flour (about 1/3 cup)
1 1/2 cups old-fashioned rolled oats
1 teaspoon baking soda
1/2 teaspoon salt
6 tablespoons unsalted butter
3/4 cup packed light brown sugar
1 cup dried cherries
1 teaspoon vanilla extract
1 large egg, lightly beaten
3 ounces bittersweet chocolate, coarsely chopped
Cooking spray

1. Preheat oven to 350°.

2. Weigh or lightly spoon flours into dry measuring cups; level with a knife. Combine flours and next 3 ingredients (through salt) in a large bowl; stir with a whisk.

3. Melt butter in a small saucepan over low heat. Remove from heat; add brown sugar, stirring until smooth. Add sugar mixture to flour mixture; beat with a mixer at medium speed until well blended. Add cherries, vanilla, and egg; beat until combined. Fold in chocolate. Drop dough by tablespoonfuls 2 inches apart onto baking sheets coated with cooking spray. Bake at 350° for 12 minutes. Cool on pans 3 minutes or until almost firm. Remove cookies from pans; cool on wire racks.

Warm Up With Eggplant Lasagna!

It is freezing in NY this winter. The below eggplant lasagna is the perfect food to warm up with! My favorite thing about this recipe is it's cheap to make and it makes tons of food so you can invite a bunch of friends over, break out the red wine and have a great night in!

Eggplant is a heart healthy, nutrient rich veggie and of course it's got plenty of phytonutrients! The phytonutrient in eggplant we benefit the most from is Nasunin. This acts as an antioxidant in the body and protects cell membranes, particularly those in the brain (I know right, talk about "brain food"!). Nasunin has been shown to protect the fats (lipids) in the brain cell membranes. This is important because these lipids let nutrients in and wastes out of these cells. Help protect these from free-radical damage to keep those brain-cells at peak performance :)
Eating eggplant not only helps protect those brain cells, but also keeps your heart healthy too! Phytonutrients help lower cholesterol and they help relax blood vessels which improves blood flow I think that is soo cool! The dietary fiber in eggplant also lowers cholesterol as well.

So there you have it, 1 food that keeps both your heart and brain- two of the hardest working organs in the body- healthy!

Eggplant Lasagna

2 Large Eggplants, ends trimmed, thinly sliced lengthwise
3 Links lean Turkey Italian Sausage
1 Red Bell Pepper
1 c. diced Yellow Onion
1 tsp Minced Garlic
1 c Marinara Sauce
2 Egg Whites
15 oz. Fat-Free Ricotta Cheese (Approx 1 container)
2 tsp Italian Herb Seasoning
1/2 tsp Ground Black Pepper
2/3 c Shredded Low-Fat Mozzarella Cheese
1/4 Grated Parmesan Cheese

Preheat oven to 325 F. Lightly coat an 8''x8'' baking pan with cooking spray. Set aside
Lightly spray a baking sheet with cooking spray. Arrange the eggplant slices in a single layer on the baking sheet. Spray them lightly on top w/ cooking spray. Broil the eggplant (You can also grill) for approx 8 mins (Until tender and lightly browned. Set aside to cool
To prepare the meat sauce, cook the sausage in a nonstick skillet over med-high heat for about 3 min, stirring occasionally to break up clumps. Add the bell pepper, onion, and garlic and cook for about 4 mins longer, until the meat is no longer pink. The juices should be cooked dry. Stir in the marinara sauce and bring to a boil. Reduce the heat and simmer for about 5 mins, stirring frequently. The sauce will be very thick.
Meanwhile, in a mixing bowl, combine egg whites, ricotta, italian seasoning, and black pepper until well combined.
To assemble the lasagna, spread half of the meat sauce in the bottom of the prepared baking pan. Layer on half of the eggplant slices, followed by half of the ricotta mixture and half of the mozzarella cheese. Repeat with the remaining meat sauce, eggplant slices, ricotta mixture, and mozzarella. Sprinkle with parmesan cheese. Bake for about 40 mins, or until bubbly and lightly browned. Let stand 5 mins before serving.

Per Serving (Serves 8) 210 cals, 18 g protein, 17 g carbohydrates, 7 g fat (2 g saturated), 45 mg cholesterol, 3 g fiber, 340 mg sodium


http://www.whfoods.com/genpage.php?tname=foodspice&dbid=22
http://www.associatedcontent.com/article/301005/health_benefits_of_eating_eggplant.html?cat=5

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

Butternut Squash Soup With A Kick

There's nothing I love more than a hot bowl of soup for dinner on a cold fall or winter night- the below Butternut Squash Soup is super satisfying, low in calories, and has an awesome kick that will warm you up from the inside out!

Butternut Squash is very high in Vitamin A which helps keep your eyes healthy and has antioxidant properties that help neutralize free-radicals in the body that can cause tissue & cellular damage. Butternut squash is also a good source of potassium (for healthy bones) and dietary fiber (supports a healthy heart).
Butternut squash is also a great source of beta-carotene, a nutrient that promotes heart health. This is actually pretty cool- Beta-carotene helps prevent the oxidation of cholesterol in the body. Since oxidized cholesterol is the type that builds up in blood vessel walls and contributes to the risk of heart attack and stroke, getting enough of this nutrient can help with prevention of heart disease and stroke. (http://www.whfoods.com/genpage.php?tname=foodspice&dbid=63) Kind of awesome right? So this soup is both delicious AND healthy


Butternut Squash Soup w/ a Kick

1 bag frozen butternut squash
2 cups chix broth (veggie broth to make this vegan)
2-3 tbsp grated ginger (or more for even more heat)
1 clove minced garlic
2 tbsp brown sugar
2 tsp cinnamon
2 tsp curry powder
1/4 cup lite coconut milk
Salt & Pepper to taste

Bring 2 cups chicken broth to a boil, add in frozen butternut squash, ginger, garlic, brown sugar, cinnamon, curry, & cocnut milk and reduce heat to low salt & pepper to taste. Let simmer for 25 mins. Puree either in a blender or using an immersion blender in the pot. Serve in bowls & sprinkle with a dash of cinnamon for garnish & enjoy!!

(This recipe is super fun to play around with. I personally LOVE ginger-no surprise there- so i add 1 or 2 more tbsp of ginger for more spice. Play around with whatever spices you have in your kitchen at that time- cloves, red pepper, nutmeg all could work. If you like a thick soup, add more squash & less broth... This soup is completely adaptable to anyone's individual tastes- get a friend or two together and have some fun cooking it!)