Aug 042013
 
Succulent Zucchini Vegetable Lasagna
Vegetable Lasagna with Zucchini, Spinach and White Beans

Vegetable Lasagna with Zucchini, Spinach and White Beans

Every since the last time I made this Outrageously Cheesy and Creamy Lasagna I’ve been dreaming of lasagna. This time I wanted to make something the whole family could eat.  The last recipe I made contained cashews – so this tomato based version stuffed with delicious veggies is a all-in-one meal.

Vegetable Lasagna with Zucchini, Spinach and White Beans

Vegetable Lasagna with Zucchini, Spinach and White Beans

Even the most die-hard meat lover will enjoy this version! The beans and zucchini provide a hearty texture  and the bit of cheese makes this recipe just rich enough to feel like you’re cheating just a little bit – but at 325 calories per serving – you can enjoy your slice of heaven guilt free!

Vegetable Lasagna with Zucchini, Spinach and White Beans

Vegetable Lasagna with Zucchini, Spinach and White Beans

Vegetable Lasagna with Zucchini, Spinach and White Beans

Serves 9
Vegan, Gluten Free
Printable Recipe

Ingredients

1 10 oz pkg gluten free rice noodles (for non GF use semolina) (Tinkyada)
1 Tbsp vegetable oil
1 onion, chopped
3 cloves garlic, chopped
2 small zucchini, chopped
1 Tbsp Italian seasoning, divided
10 oz pkg frozen spinach (Cascadian Farms)
14.5 oz can fire roasted diced tomatoes with garlic (Muir Glen)
2 cups cannelini or butter beans, or 1 15oz can
36 oz pasta sauce (1 1/2 jars) (I used home-made but you can use any jarred sauce.)
1 pkg non-dairy cheddar cheese (Daiya)

Directions

1. Preheat oven to 400F.

2. Cook rice pasta to package directions; rinse under cold water to stop cooking and gently separate noodles that are sticking. Store in a fresh pot of cold water until ready to use; then remove from water and pat dry.

3. Meanwhile, heat a large skillet over medium high heat, add vegetable oil, cook onion and zucchini 7 minutes; add 1 tsp Italian seasoning, reduce heat; add garlic, cook an additional 3 minutes.

4. Cook spinach to package directions; squeeze water and place in large mixing bowl. Add fire roasted tomatoes (undrained), beans, 2 tsp Italian seasoning and zucchini mixture. Stir to combine.

5. Ladle 1/2 cup pasta sauce into a 13×9 baking dish and spread evenly; layer three lasagna noodles; 1/3 vegetable mixture-spreading evenly, 1 cup sauce, using back of spoon to spread; sprinkle 1/4 of the cheese; repeat twice and end with layer of lasagna noodles; pour the remaining sauce over the top and top with remaining cheese.

6. Tent pan with foil and bake 25 minutes or until hot; remove from oven; cool about 10 minutes before cutting.

Nutrition Facts (will vary with canned beans/sauce)
9 Servings
Amount Per Serving 

Calories 325.5
Total Fat 5.5 g
Saturated Fat 2.3 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 359.2 mg
Potassium 304.0 mg
Total Carbohydrate 59.8 g
Dietary Fiber 5.4 g
Sugars 16.0 g
Protein 11.4 g

Vitamin A 73.9 %
Vitamin B-12 0.0 %
Vitamin B-6 5.4 %
Vitamin C 49.9 %
Vitamin D 0.0 %
Vitamin E 1.5 %
Calcium 9.3 %
Copper 4.8 %
Folate 9.8 %
Iron 18.7 %
Magnesium 7.9 %
Manganese 18.5 %
Niacin 10.3 %
Pantothenic Acid 1.1 %
Phosphorus 4.1 %
Riboflavin 4.1 %
Selenium 1.1 %
Thiamin 11.5 %
Zinc 2.1 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Apr 162013
 

Grilled Adobo Tofu and Veggies
Open your mind……

“Eat food. Not too much. Mostly plants.” ― Michael Pollan, In Defense of Food: An Eater’s Manifesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

“Many people know that animals around the world are treated badly, yet they turn their minds away.” - Ruby Roth, Vegan is Love

So I say…..open your mind to what is going on in factory farms. 

“Were the walls of our meat industry to become transparent, literally or even figuratively, we would not long continue to raise, kill, and eat animals the way we do.”
Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals
 

“I would NEVER.”  Some people say.
Never give up meat. Give up dairy. Eat tofu.

I do believe I heard that out of my husband’s mouth.

(But curiosity got the best of him.)

It looks like chicken.

“Hey! It’s pretty good!”

Score.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

How did I manage to do this and WHY?

Let’s start with the why.

For the same reason I would pre-prep and pre-make dishes for my CSA….so folks would at least try it.  Even ONE meat and dairy free meal helps your body, the environment and, of course, the animals that were not eaten.

“But that’s the challenge — to change the system more than it changes you.”
Michael Pollan, The Omnivore’s Dilemma: A Natural History of Four Meals
Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

The HOW.

Tips on how to make tofu look like chicken.

Step 1: Press well.  Do this the day before you are going to eat it or at least a few hours in advance.  I LOVE my tofu xpress, or you can simply wrap the tofu in thick paper towels and a kitchen towel, place it between two plates and weight down the top plate with a very heavy book and/or soup cans.  If you are pressing it overnight, place in the fridge; if not, it is fine to leave on the counter.

Step 2: Cut around the entire tofu to remove any flat planes and edges – think chicken breast. Save all the little shreds to season and throw on a salad.

Step 3: Now cut the tofu into similarly sized but asymmetrical pieces.

Step 4: Run your knife along the flat planes making small downward cuts to shred the edges a bit and then throw the tofu in the marinade.  See the below video and I promise to get a better one soon! Stay tuned…..

(All these steps will also help the marinade seep in a bit better.)

Ever wondered how to disguise tofu? This very humorous, last minute (and shaky) video shows you how. 
Warning: The videographer was my 4 year old.

 Now that all the nuts and bolts are out of the way, let’s get down to the food.

The weather is getting warmer and people are ready to start grilling!  There is nothing like a nice crisp char on some veggies and a mouth-watering, marinated protein-of-choice (tempeh would be great too) - perfect with cool salsa and creamy avocado.  This whole concoction, nestled in a bed of aromatic-nutty cilantro and sunflower seed pesto, is a perfect medley of flavor, texture and temperature.

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sunflower Seed Pesto 

Grilled Adobo Tofu and Veggies over Fresh Citrus Salsa and Cilantro Sun Flower Seed Pesto  

 ___________________________________

Grilled Adobo Tofu and Veggies

Grilled Adobo Tofu and Veggies

 Grilled Adobo Tofu and Veggies

Serves 6
Vegan, Gluten Free
Printable Recipe
Tip: Press the tofu overnight and then marinate during the day.

Ingredients

1 block organic, extra firm tofu, pressed 1 hour to overnight
2 Tbsp + 2 tsp adobo seasoning
1 Tbsp + 2 tsp olive oil
2 fresh zucchini, sliced
1 onion, quartered and cut into chunks
5oz button mushrooms

Adobo Seasoning Recipe
Notes: You will definitely have left over.
This step can be skipped by purchasing pre-mixed adobo seasoning.
2 tsp each; garlic powder, black pepper, onion powder, cumin, dried oregano
1 tsp chili powder
1 Tbsp paprika
2 Tbsp salt

Directions

1. Mix 2 Tbsp adobo seasoning and 1 Tbsp olive oil in a large bowl; cut tofu into chunks (see tip on how to make tofu look like chicken) and add to bowl; toss to coat and set aside for at least an hour or the day.

2. Preheat grill to medium high; season the vegetables with remaining 2 tsp adobo seasoning and 2 tsp olive oil; toss to coat.

3. Thread veggies and tofu onto skewers in an alternating pattern; spray with organic, non-stick spray.

4. Grill until nice char marks appear and vegetables are soft but not mushy; 5-10 minutes on one side and 5 or so minutes on the next.

Full Nutrition Info

Fresh Citrus Salsa

Fresh Citrus Salsa

Fresh Citrus Salsa

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tomatoes, chopped
1 navel orange, peeled and chopped
1/4 red onion, chopped
Juice 1 lime
1 avocado, seeded and chopped
1/4 cup cilantro, chopped
Dash coarse sea salt

Directions

1. Mix all ingredients in a medium bowl.

Full Nutrition Info

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Cilantro Sunflower Seed Pesto

Serves 6
Vegan, Gluten Free
Printable Recipe

Ingredients

1 cup fresh cilantro
1 Tbsp chopped onion
2 Tbsp olive oil
1/2 cup roasted sunflower seeds
1/8 – 1/4 tsp coarse sea salt (depending on taste)
1/4 cup water

Directions

1. Mix all ingredients in Magic Bullet or blender.

!Full Nutrition Info

Enjoy this grilled Adobo Tofu and Veggies

Jun 032012
 
Happy Sunday Quick Post.
_____________________________
Think that eating healthy takes too much time?  This recipe is perfect for anyone in a rush AND anyone that wants a really light meal.  In fact, I took this photo on my phone at work since I hadn’t planned on blogging this.  After the previous day of big meals at both lunch and dinner I wanted something super light. 
 Adding broth and added veggies adds lots of volume for minimal calories, helping to both fill you up and loose weight.
Try this if you have frozen zucchini, squash and beans, a can of soup and some broth.
Super Fast Zucchini and Squash Soup

Zucchini and Squash Soup

Serves 2
Vegan
Ingredients
1 can vegetable barley soup, such as Amy’s
Directions
1. Divide the soup between two bowls; add 1/2 cup broth and 1/2 cup frozen zucchini and squash to each bowl.  Heat to desired temp.
Nutrition Facts

2 Servings
Amount Per Serving

Calories 79.0
Total Fat 1.1 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.1 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 581.1 mg
Potassium 148.0 mg
Total Carbohydrate 14.9 g
Dietary Fiber 3.6 g
Sugars 6.2 g
Protein 2.7 g

Vitamin A 52.3 %
Vitamin B-12 0.0 %
Vitamin B-6 6.2 %
Vitamin C 36.0 %
Vitamin D 0.0 %
Vitamin E 0.3 %
Calcium 4.8 %
Copper 1.4 %
Folate 4.1 %
Iron 7.1 %
Magnesium 2.4 %
Manganese 4.9 %
Niacin 1.4 %
Pantothenic Acid 0.9 %
Phosphorus 2.1 %
Riboflavin 4.7 %
Selenium 0.2 %
Thiamin 1.8 %
Zinc 1.1 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 312012
 

Wondering what is inflammation? Omega 3s can help!
(Plus a bonus recipe: All Natural Zucchini Muffins with Mila Chia)

“I hurt all over but nothing is broken”, a good friend recently said to me.

What is all this talk about inflammation?

Inflammation is your body’s attempt to defend itself against bacteria and viruses and to heal damaged tissue, however; chronic inflammation is not a good thing-it is what is involved in atherosclerosis which is what can lead to clogged arteries.  This can cause everything from memory loss to strokes. Info source, Harvard Medical
The food that you eat can exacerbate inflammation or calm it.  Unfortunately the SAD diet, or standard American diet and lifestyle, is one that exacerbates inflammation.

Refined oils
Fried foods
Processed foods
Alcoholic beverages
Lack of exercise
Cigarette smoking

What are some foods that counteract the SAD diet?  Foods that contain omega3s

What is Inflammation and How Omega 3s Can Help

How can Omega 3s help?
I’m going to be speaking a lot about Omega 3s in the upcoming months as I learn more and more about the importance.

Omega 3s are essential fatty acids that our bodies can not produce-we need to get them from food.

According to Harvard Medical, “Omega-3 fats help protect the heart from lapsing into potentially deadly erratic rhythms, ease inflammation, inhibit the formation of dangerous clots in the bloodstream, and lower levels of triglycerides, the most common type of fat-carrying particle in the blood. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flaxseeds, walnuts, and oils such as flaxseed, canola, and soybean.

Notice the FIRST plant based source of Omega 3s.  Chia.  Chia is the one ingredient in Mila.  Notice the non plant-based suggestion is to eat fish. Mila has eight times more Omega 3s than wild farmed salmon.  The reason Mila is better than standard chia is because it’s grown in specific climate conditions in super nutrient dense soil.  Here is a study done on Mila vs standard Chia.  In the area of Omega3s it scored MUCH higher in a study done by the Dole Institute, which is why I’m now recommending it.
Web MD states “When possible, try to get omega-3 fatty acids from foods rather than supplements.”

If you decide you must take a supplement – “The most common side effect from fish oil is indigestion and gas.” 
How can you incorporate more of this anti-inflammatory?  Bake them into wholesome goodies for your family.   Mila paired with the super fresh zucchini from KYV farm pack a nutrient punch that can’t be beat.  I guarantee that if you join a CSA/farm share, incorporating more fresh veggies, and then add the anti-inflammatory properties of Omega3s on top, you will feel better than ever. 

To order Mila you can click here. Click “shop” and enter US11065661
Remember those zucchini muffins I made?  The all natural ones -vegan, gluten free, sugar free and 100% delicious? Well I re-made them with Mila and they came out even better, which I didn’t think was possible.  These are soft, moist, sweet and HEALTHY!
p.s. Stay tuned for the next post – What is Oxidative Stress?

All Natural Zucchini Muffins with Mila Chia

Serves 12
Vegan, Gluten Free
Printable Recipe



Ingredients

2 tbsp Mila + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave (or honey for non-vegan)

1 1/4 cup shredded zucchini from KYV Farm
1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice

1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work)
1/2 tsp baking powder
1/2 tsp baking soda

1/2 cup loosely packed raisins
Rounded 1/2 tsp sea salt

Optional
Turbinado sugar to sprinkle on top (but if you do this you can’t call them “sugar free”.

Directions

1. Preheat oven to 350F. Mix the chia egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins. 

2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Sprinkle with Turbinado sugar, if using.  Bake about 18 to 20 minutes or until browned and a knife comes out clean.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 133.4
Total Fat 9.4 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.6 g
Cholesterol 0.0 mg
Sodium 98.7 mg
Potassium 115.2 mg
Total Carbohydrate 13.2 g
Dietary Fiber 1.1 g
Sugars 10.9 g
Protein 0.6 g

Vitamin A 5.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 2.2 %
Vitamin D 0.0 %
Vitamin E 5.9 %
Calcium 1.5 %
Copper 2.1 %
Folate 1.1 %
Iron 2.4 %
Magnesium 1.8 %
Manganese 5.8 %
Niacin 0.8 %
Pantothenic Acid 0.3 %
Phosphorus 2.5 %
Riboflavin 1.1 %
Selenium 0.2 %
Thiamin 1.3 %
Zinc 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 242012
 

Got tons of veggies from your garden or the farm?  Freeze them for soups, baking and stews later!

**Freezing will change the texture so it’s best to eat them fresh if you want a firm veggie.

Step 1
Preheat a big pot with a steamer basket.

Step 2
Wash and dry your produce well.

Step 3
Chop it into bite size pieces.

Step 4
Steam the produce for three minutes and then pour it into an ice water bath to stop the cooking then DRY well.

Step 5
Freeze the produce on trays lined with parchment paper.  This will make it so they don’t freeze into a giant block if you only need to cook with a small amount.

Step 6
Remove veggie from freezer and place into FREEZER SAFE zip top bags labeled with the date and what type of veggie it is.

Try to use your veggies within a month so they don’t get freezer burn.  A little extra time won’t kill them though so don’t stress.

May 132012
 
Happy Mother’s Day to all those Moms out there.
All Natural Zucchini Muffins – Vegan, Gluten Free, Sugar Free
With the recent abundance of zucchini from the farm I had one thing in mind-zucchini bread.
And then I started searching recipes and everything had about TWO CUPS of sugar.  What?  Is that really necessary?
After one taste of these – absolutely not! 
These are super moist and light like they are made with tons of butter.  They are about as sweet as a cornbread, so they would be perfect to set at the table for dinner, eat as breakfast, enjoy as dessert or thrown in a lunch bag for a healthy snack.  Nuts would be delicious in this, but since my daughter is allergic we left those out and added the raisins. 
I’m embarrassed to admit we polished them off in about two days.  Between desserts and breakfast we were fighting over these.  I think next time I’ll be making a double batch – one with walnuts or pecans for me.
Hands off my muffins!

Zucchini Muffins

Inspired by Iowa Farmers Wife
Serves 12
Vegan, Gluten Free, Sugar Free

Ingredients

2 tbsp ground flax seed + 6 tbsp water (vegan “eggs”)
1/2 cup olive oil
1/3 c agave

1 cup shredded zucchini
1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice

1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work)
1/2 tsp baking powder
1/2 tsp baking soda

1/2 cup loosely packed raisins
1/2 tsp sea salt

Directions

1. Preheat oven to 350F.  Mix the flax egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl, stir in the flax egg.  Stir in flour, cinnamon, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins.

2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray).  Bake about 18 minutes or until browned and a knife comes out clean.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 182.5
Total Fat 9.9 g
Saturated Fat 1.3 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 6.7 g
Cholesterol 0.0 mg
Sodium 98.6 mg
Potassium 102.5 mg
Total Carbohydrate 23.9 g
Dietary Fiber 2.3 g
Sugars 11.4 g
Protein 2.1 g

Vitamin A 4.2 %
Vitamin B-12 0.0 %
Vitamin B-6 1.6 %
Vitamin C 1.8 %
Vitamin D 0.0 %
Vitamin E 5.9 %
Calcium 1.8 %
Copper 1.9 %
Folate 0.9 %
Iron 4.8 %
Magnesium 1.6 %
Manganese 3.0 %
Niacin 0.7 %
Pantothenic Acid 0.3 %
Phosphorus 1.4 %
Riboflavin 1.0 %
Selenium 0.2 %
Thiamin 1.1 %
Zinc 0.5 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 022011
 



Day one of my Detox is down, no sweat!  I started out the day with baked oats and a steamy cup of teeccino with 1 tsp of blackstrap molasses mixed in.  Afterwards my daughter and I and tried our hand at making buckwheat gnocchi.  They tasted great but I couldn’t get all the potato lumps out.  I got a dang good workout in trying to though!




 For lunch I had a to-die-for red lentil cake from Native Sun with a kale salad.  I’m going to try my hand at recreating those cakes soon.  In the afternoon we hit the boat and I enjoyed refreshing coconut water and lime seltzer.  I didn’t even miss my crisp white wine.  Ok maybe a teensy bit.

The day was rounded out with Cajun spiced grilled fish tacos and Caribbean black bean-mango salsa on a brown rice wrap for dinner.  


Going forward my game plan for the detox is to make one big recipe I can eat for some dinners and or lunches and then cook as I regularly would for the family.  I had gotten a HUGE zucchini from the farm and wanted to incorporate it into burgers.  Michelle, who is leading my detox, said she has trouble keeping the burgers together so she does more of a sloppy joe mixture. I built on this idea and went with a loaf, hoping it wouldn’t fall apart. 

I was so happy with how this turned out.  The walnuts gave it that warm, nutty flavor.  The texture was so moist and the soft sweetness from the raisins and apples were a great balance for the savory thyme and vegetables.  For reheating, the toaster oven worked perfectly, giving the slice that bit of crunch on the outside.  I got eight very filling servings when paired with some massaged kale salad with apples and walnuts to bring out those flavors in the loaf.  I hope you enjoy!

Zucchini Bread Loaf

Altered from Clean Food, Lentil Apple Walnut Loaf pp 232
Serves 6-8

Ingredients


3 Tbsp ground flax
1/2 cup water
3 Tbsp extra virgin olive oil
1 large sweet onion
1 carrot
1 apple, cored
1 med zucchini about 1.5 lb
1 can white beans, drained, rinsed and mashed with a fork, I use Eden Organic
1/4 cup raisins
3/4 cup toasted walnuts, chopped
1 tsp dried thyme
Fresh ground pepper, coarse sea salt, to taste
1 cup cooked quinoa
7 dashes ume plum vinegar


Glaze
1/4 cup course ground mustard
2 Tbsp honey


Directions


1. Preheat oven to 350F.  Mix flax seed and water in a small bowl and set aside.


2. Chop onion, zucchini, apple and carrot into big chunks and throw into a food processor with the shred attachment on. 


3. Heat 3 Tbsp oil in a large skillet, add shredded veggies and saute until softened, about 7 minutes; drain liquid produced by veggies as needed until they appear somewhat dry.  Season with salt and pepper, to taste.  Mix in beans, raisins, walnuts, thyme, quinoa and flax mixture.  Cook 2 minutes.  Stir in vinegar.  Add to a meatloaf pan sprayed with cooking spray.


4. Mix mustard and honey for glaze in the bowl the flax seed mixture was in.  Top loaf with glaze and bake, uncovered for 40 minutes.  Remove from oven and serve.


Nutrition Information
6 Servings
Amount Per Serving


Calories 394.9
Total Fat 18.6 g
Saturated Fat 1.9 g
Polyunsaturated Fat 7.5 g
Monounsaturated Fat 6.4 g
Cholesterol 0.0 mg
Sodium 433.6 mg
Potassium 768.6 mg
Total Carbohydrate 50.5 g
Dietary Fiber 9.8 g
Sugars 13.4 g
Protein 11.6 g


Vitamin A 46.1 %
Vitamin B-6 13.2 %
Vitamin C 14.0 %
Vitamin E 7.5 %
Calcium 11.1 %
Copper 24.5 %
Folate 20.3 %
Iron 28.4 %
Magnesium 20.8 %
Manganese 52.5 %
Niacin 4.8 %
Pantothenic Acid 3.8 %
Phosphorus 29.4 %
Riboflavin 34.6 %
Selenium 3.1 %
Thiamin 11.9 %
Zinc 9.7 %




Nutrition Information
8 Servings
Amount Per Serving


Calories 296.2
Total Fat 13.9 g
Saturated Fat 1.4 g
Polyunsaturated Fat 5.6 g
Monounsaturated Fat 4.8 g
Cholesterol 0.0 mg
Sodium 325.2 mg
Potassium 576.5 mg
Total Carbohydrate 37.8 g
Dietary Fiber 7.3 g
Sugars 10.0 g
Protein 8.7 g

Vitamin A 34.6 %
Vitamin B-6 9.9 %
Vitamin C 10.5 %
Vitamin E 5.6 %
Calcium 8.3 %
Copper 18.4 %
Folate 15.2 %
Iron 21.3 %
Magnesium 15.6 %
Manganese 39.4 %
Niacin 3.6 %
Pantothenic Acid 2.9 %
Phosphorus 22.0 %
Riboflavin 25.9 %
Selenium 2.4 %
Thiamin 8.9 %
Zinc 7.3 %


*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jul 152010
 

Here is the grilled veggie recipe I mentioned in my earlier post, 5 Answers for 5 Questions. Lately when I have had left over veggies and a bit of pasta sauce left in a jar I simply grill the veggies up, place them on a pan and pour the pasta sauce over.  I sprinkle a little goat cheese and back on the grill the pan goes to make for a perfect light dinner.

That way I can have some ice cream for dessert.

Simple Grilled Veggie Dinner

Ingredients

1 eggplant, sliced
1 zucchini, sliced lengthwise
1 yellow squash, sliced lengthwise
1 green pepper, seeded and cut in half
4 Campari tomatoes
Cooking spray
Coarse ground salt and fresh ground pepper, to taste
Garlic powder
1/3 jar pasta sauce (or however much you like)
4 ounces goat cheese

Directions

1. Preheat grill to medium high. 

2. Spray vegetables with cooking spray and season with salt and pepper.

3.  Place vegetables on grill and cook for about 5 minutes per side.  Put grilled veggies on a baking pan and top with pasta sauce and goat cheese.  Return to grill for an additional 5 minutes.

Enjoy!