Zesty Zoodles

 

Zoodles are an easy, low-carb,  and nutritious alternative to regular refined pasta  that’s  frequently consumed as part of the Standard American Diet (SAD). When making the transition  to a whole food based diet, pasta is often missed by carb lovers everywhere.  Zoodles however, allow you to still enjoy your favorite pasta based dishes without having to sacrifice taste and ease of cooking! All you need is a Spiralizer and the possibilities are endless!

 

zoodles

Shrimp “Bolonasge” Topped with Almond Cheese

shrimp

Spaghetti with ‘Paleo’ Homemade Turkey Meatballs

turkey-meatballs

zoodles

Advertisements

Baked Spaghetti Squash

image7

Spaghetti squash can be an intimidating vegetable if you have never worked with it before. However, this oblong shaped yellow produce is fairly simple to cook with! Whether you are trying to reduce your intake of refined carbohydrates or simply add more vegetables into your diet, spaghetti squash can make a great addition. This winter squash makes a wonderful pasta substitute in addition to being nutritionally superior. Spaghetti squash is an excellent source of vitamin A and vitamin C among other antioxidants, is rich in B vitamins, and provides essential minerals like potassium, calcium, phosphorous and zinc.

image1

Baked Spaghetti Squash 

Ingredients:

  • 1 small spaghetti squash
  • 2 cups of fresh spinach
  • 2 tomatoes
  • 2 tbsp extra virgin olive oil
  • 1 tbsp grass-fed butter
  • 1 tsp of minced garlic
  • Sea salt/pepper to taste

Directions:

  1. Preheat oven to 375 degrees.
  2.  Cut off both ends of the spaghetti squash then cut whole squash lengthwise in half.
  3. image2Use a spoon to scrape out the seeds. Line a baking sheet or roasting pan  with aluminum foil and season the squash with olive oil, salt, and pepper.
  4. Place flesh side down and bake in oven for 40-50 minutes or until fully cooked. 
  5. While the squash is cooking, cut tomatoes and prepare a saucepan with butter.
  6. On low heat, saute the tomatoes, fresh spinach, and garlic in butter and olive oil.

image47. Remove squash from oven. Scrape out “spaghetti” strands and add to saucepan, combing all ingredients.

image68. Remove from heat and top with freshly grated Parmesan cheese before serving.  Optional: Top with turkey meatballs.

The Farmer’s Market

                                               “Know your farmer, know your food.”

There’s no better place to buy fresh fruits and veggies than a local farmer’s market, especially during the summer. The flavor of locally grown, fresh fruits and vegetables cannot be compared to those found in most supermarkets. In addition to the freshness and quality of the produce, you’re also supporting small farmers who must compete with the industrial scale agricultural. Most farmer’s markets in the northeast run May through October when most produce is in season.  In season produce not only offers the best flavor, but the best value as well!  I’ve listed below some of the most popular seasonal summer fruits and vegetables. Head to your local farmer’s market to enjoy some of the freshest and tastiest produce around!

image4image7Apricots 
Blueberries
Blackberries
Cantaloupe
Cherries
Figs
Nectarines                           
Peaches
Plums
Raspberries
Strawberries  
Watermelon       

image5                   

Asparagus599605855768453983_n    Beets 
Broccoli
Carrots
Cucumbers
Green beans
Kale
Peas
Radishes
Spinach
Tomato
Zucchini                                                                                                                                                                                            


What’s Missing In Your Green Smoothie

green-422995_640  Many people consume green smoothies in an effort to eat healthy, eat clean or “detox”.  I do not particularly like the idea of having smoothies regularly in place of meals. I believe they can however, be enjoyed in moderation as a source of hydration and antioxidants as part of an already nutrient-dense diet. Green smoothies and juices can also provide a powerful antioxidant called Glutathione. Glutathione is most present in raw fruits and vegetables. When preparing a smoothie, I recommended using more vegetables than fruit because vegetables are lower in sugar. Additionally, be sure to switch up the variety of vegetables and fruit. Try buying in season and local produce. And lastly, don’t forget to include one very important ingredient in your smoothie….FAT!

I always tell clients to include a protein and fat in their smoothies to help balance out all of the carbohydrates from the fruit, juices, and vegetables. This is especially important if they are just consuming the smoothie in place of a meal. The combination of fat, protein, and carbs helps maintain stable blood sugar and contributes to satiety. Including a healthy fat source is also an important component of a green smoothie for another reason. Many of the nutrients will not be absorbed readily without fat. Green leafy vegetables are a rich source of fat soluble vitamins like Vitamin A, Vitamin, E, and Vitamin K. Some good dietary fat sources to throw in include coconut milk, coconut oil, avocado, nut butters, flaxseed oil or ground flaxseed.

Oxalate Concern

Lately the oxalates in green smoothies are raising some concern. Not everyone may tolerate the frequent consumption of green smoothies and juices due to their high oxalate content. Oxalates are, for those of you that don’t know, naturally occurring chemicals found in most plants. They basically protect plants from pray (bugs). Oxalates form oxalic acid, which has been linked to kidney stones. Foods highest in oxalates include celery, leafy green vegetables like spinach, kale and Swiss chard. For some people, consuming too many of these raw greens can be problematic, especially if you are already at risk for kidney stones (family history, diabetic, etc). But for most healthy people, green smoothies should’t pose a problem especially if they are not the center of your diet!


RecipeAvocado Sorbet

IMG_0656

Ingredients:

  • 1/2 large avocado
  • 1/2 banana or one small banana
  • 1/4 cup raw spinach
  • Coconut milk or unsweetened almond milk (I used a small amount)
  • 1 tbsp almond butter
  • Crushed ice

Directions:

Blend ingredients in blender and enjoy! Add more liquid to make a smoothie.