New Year! New You!

For many people, the beginning of a New Year typically signifies change and a chance to make a fresh start. That is why some people make resolutions for themselves and figure, “New Year, New You” and new goals. Having goals gives us the opportunity to strive forward and accomplish things we deem important. For many of us, better health and diet often top the list.
goals

The New Year is a great time to take charge of your health and make changes to your diet. It is also a good opportunity to change up your routine and allow yourself the time to exercise more. Many people today are frustrated with their weight or have health problems related to their diets and are looking for help. In my book, Wholey Cow A Simple Guide To Eating And Living,” I talk about how society today consumes more processed food containing artificial ingredients than real, wholesome foods. Many people don’t know the difference and think “food is just food” and that is a big problem. Many of us are eating the wrong foods, which can cause weight gain and make you sick.
weight gain

Why not start out the year with a life-style change incorporating healthy eating habits? Remember—eating healthy is a choice, which requires a commitment. Following are some things you can do daily to commit to your health.

Ways To Commit To Your Health

  1. Eat Breakfast
    According to many nutrition experts, breakfast is the most important meal of the day. Unfortunately, many people, including children and adults, skip breakfast and jump right in to their day, which is not good for you. After a long night’s sleep, your body requires nutrients to get you going. Eating breakfast helps gives you energy for the day ahead and will help you perform and feel better. While you may feel rushed, there are plenty of foods you can grab quickly to take with you out the door, or make in a minimal amount of time. Breakfast doesn’t have to be hard, or complicated. If you are in a hurry, grab a banana or some other piece of fruit. You can also grab a yogurt, nuts or perhaps a protein bar. If you have some time to spare, why not mix some healthful ingredients together to make a smoothie? You can add protein powder, a handful of spinach or kale, fruit, coconut oil and more. You can also make yourself some eggs, a breakfast sandwich or a breakfast burrito. There are many options to make a healthy breakfast.
    Eat Breakfast
  2. Eat More Fruit And Vegetables
    Eating a healthy diet is the best way to give your body the vitamins and minerals it needs to function properly. Some of the best sources of these nutrients come from fruit and vegetables. Unfortunately, many people do not include enough of them in their diet, especially vegetables. Do yourself a favor and try to include them at every meal. Instead of grabbing a bag of chips to go along with your sandwich, why not grab an apple or banana. If you bring your lunch to work, why not include some healthy vegetables such as carrots, peppers or broccoli to go with your meal? You can also choose to have a side of vegetables with your dinner, instead of fries or bread. Try including fruit and vegetables in your morning meals, as well. Oh—and don’t forget to incorporate fruit and vegetables for a morning, afternoon or evening snack. Try having some carrots, cauliflower and celery with hummus or your favorite dip, or snack on them alone. Apricots, raisins, cherries and grapes also make great healthy snacks. Find your favorites and enjoy their sweet flavor.
    fruit and vegetables
  3. Stay Active
    The morning is a great time to exercise. If you have the time, why not go for a walk, get on your treadmill (if you have one), do some stretches or yoga? You can also jump rope for 10 minutes. There are many possibilities. If you don’t have time to exercise in the morning, make sure you schedule some time in your day for it. Your body was meant to move. Make sure you find ways to stay active. You can go to a gym, lift weights or do kick boxing. You can also get on a stationary bike or get outside to run or go a long walk. If those things don’t interest you, find some other activity that does. There are  many options.
    yoga
  4. Plan Meals
    Many people these days opt for processed foods, go out to eat and eat unhealthy foods on the run. To help avoid these tendencies, try and make more home-cooked meals. The best way to do this is to pre-plan your meals. You can start by making a list of several meals you would like to make for the week. You can write down some of your favorites, or look for some new recipes to try. Why not pull out  your favorite cookbook, or search Pinterest or some other food site. Next you can make a grocery list of any ingredients you don’t already have on hand and then plan a trip to the grocery store. Once you have your groceries, you can prepare some items ahead to make things easier. For example, you can chop vegetables in advance for salads, stir-fries, or snacking. If you are making several recipes with chicken, why not cook them together? You can also cook a few extra chicken breasts to have on hand for salads, a quick stir-fry or some other dish. By planning ahead, you can save yourself time, eat healthier and avoid that usual visit to that local restaurant when you don’t necessarily have items on hand.
    cookbook
  5. Add More Good Fats To Your Diet—
    Fat plays a big part in how a food tastes. Unfortunately, many people are still hooked on low-fat foods, which aren’t all that healthy. Low fat foods tend to have added sugar, chemicals and preservative added to them to make them taste better. It is better to choose foods that contain monounsaturated fats (MUFAS), which are good fats. You can find them in a variety of whole foods including: avocados, nuts, seeds, olives, coconut oil, olive oil, dark chocolate and certain varieties of fish. Make sure you start adding more good fats to your diet to reap their health benefits.
    avocados
  6. Take Time For Yourself—
    Make sure you take some time daily to practice a little self care. We all lead busy lives and can get stressed out from work, running our children around or attending meetings all day. It is easy to get caught up in our daily lives and the needs of others. That is why it is important to take a little time out of your day, just for you. There is nothing wrong with tending to some needs of your own. Make sure you allow yourself time to do a little reading, go shopping, work out, have a pedicure or something else you enjoy.

    reading

Thanks for reading!

Barb

Easy Spinach Parmesan Squash Noodles

In this blog, I wanted to share a recipe for some Easy Spinach Parmesan Squash Noodles I made the other day.

Easy Spinach Parmesan Squash Noodles

They are simple to make and include only 5 ingredients, which is great! I was at Whole Foods the other day and came across some butternut squash spirals that looked good to me, so I decided to give them a try. Although I’ve never used butternut squash noodles before, I knew I could find a good recipe on Pinterest. The one I selected, called for zucchini noodles, but I figured substituting squash noodles would work and I am happy to say, the recipe was delicious!

butternut squash

Butternut squash is good for you and includes some healthful ingredients including vitamin A, potassium, magnesium, vitamin E, iron and more. It is also high in antioxidants and helps boost your immune system, which is important this time of year. Give it a try if you are looking for a quick, easy recipe. It would be a good one to add for your Thanksgiving dinner!

thanksgiving

Easy Spinach Parmesan Squash Noodles

Butternut squash spirals (10.7 oz. package or make your own)
2 tablespoons butter
2 cloves garlic, minced
2 cups packed spinach
1/4 cup freshly grated Parmesan cheese
Salt and black pepper, to taste

Directions:

In a large skillet, melt the butter over medium-high heat. Add the garlic and cook for 1-2 minutes or until slightly brown. Add in the butternut squash noodles and spinach. Gently toss and cook until spinach leaves are wilted, about 2-3 minutes. Stir in 1/4 cup of the Parmesan cheese and toss until butternut squash noodles are coated in the Parmesan cheese. Add salt and the ground black pepper to taste. Remove from heat and serve warm.

Enjoy!

Barb

P.S. If you are looking for other healthy recipes, you can find some in my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon.

 

Warm Quinoa, Spinach, Tomato And Feta Salad…

In this blog, I wanted to share my recipe for some warm quinoa, spinach, tomato and feta salad. It is easy to make and a favorite of mine. This recipe includes some healthy vegetables and spices, which promote vitality and contain some anti-inflammatory properties. It also includes avocados, which have feel good-fats your body needs to move and function properly. In addition, it includes the ancient grain, quinoa, which is considered a super-food. Quinoa not only has a number of healthful vitamins, but includes a healthy dose of fiber and is rich in protein, which helps sustain energy. If you are looking to plan a meal, you might want to give this recipe a try. It is easy to prepare, wholesome and delicious.

Warm Quinoa, Spinach, Tomato & Feta Salad

Warm quinoa spinach tomato and feta salad

  • 1/2 cup cooked quinoa
  • 1 or 2  large handfuls fresh spinach
  • 1 small red onion chopped
  • 6-8 cherry tomatoes halved
  • 1 clove garlic crushed
  • 1 handful feta cheese crumbles (1/8 cup feta cheese, approximately)
  • 1/2 avocado cut in to pieces
  • cajun seasoning
  • tumeric
  • soy sauce or coconut aminos

Coat the bottom of a large frying pan with olive oil.

olive oil

Add the spinach, onion, and garlic. Stir on medium heat, until the onion begins to brown and the spinach is slightly wilted. Sprinkle the top with the turmeric and Cajun seasoning. Stir in the quinoa with the warm with the vegetables. Add the tomatoes and stir, until they are just warm. Spoon the salad on a plate. Add the feta cheese and avocado pieces on the top of the salad. Sprinkle with a little coconut aminos or soy sauce, if desired and serve warm.

Note: You may also add black beans, chick peas, or another vegetable to the mix to make it your own.

Enjoy!

Barb

P.S. You can find this recipe, as well as other healthy recipes in my new book, Wholey Cow A Simple Guide To Eating And Living, which is available on Amazon.

Easy Chocolate Zucchini Bread

In this blog, I wanted to share a recipe for some Easy Chocolate Zucchini Bread that I made over the weekend. I had a few zucchini’s in my refrigerator that a friend gave me from her garden I needed to use. I decided to make a recipe from another friend who made me some Chocolate Zucchini Bread last year for my birthday. I like traditional zucchini bread, but I am a chocolate lover and I have to admit, this chocolate version is delicious. I did substitute honey for some of the sugar the original recipe called for, as well as put in some other substitutions you can use.

This recipe is easy to make and contains some healthful ingredients including fiber, vitamin C and magnesium from the zucchini, plus some good fat from the chocolate, (especially if you use a high cacao version of the chocolate chips). Give it a try if you are craving some chocolate or having a seasonal craving for zucchini.

Chocolate Zucchini Bread

chocolate zucchini bread
chocolate zucchini bread

2-1 oz. squares chocolate
3 eggs
1 cup sugar
(You can also use coconut palm sugar for a lower glycemic load.)
1/2 cup honey
(You can substitute 1 cup of honey and omit the sugar.)
1 cup oil
(I used olive oil)
2 cups grated zucchini
3 cups flour
(You can substitute rice flour, if you are looking for a gluten free option.)
1 tsp. soda
1 tsp. salt
1 tsp. cinnamon
1 bag semi-sweet chocolate chips
(I used one with a higher cacao content)

Preheat oven to 350 degrees. Lightly grease two loaf pans. Using a double-boiler, or similar, melt the chocolate squares. Stir until smooth and set aside. In a large mixing bowl, mix the eggs, sugar, honey, oil, zucchini, vanilla. Add the melted chocolate and mix until smooth. Add the baking soda, salt, and cinnamon. Fold in the flour. Add the chocolate chips. Pour the batter in the two loaf pans. Bake at 350 degrees for approximately 60 minutes, or until a toothpick in center come out clean.

Enjoy!

Barb

P.S. If you are looking for more good recipes to try and ways to live a healthy life-style, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

5 Ways To Boost Your Smoothie!

Smoothies have become a popular choice for breakfast these days and why not?Many people are concerned about their well-being and are looking for ways to eat healthier. Smoothies provide a quick, easy way to include a variety of healthy, whole food ingredients in your diet. They also can be fun to make, as there are many options and combinations you can try. While many people use protein powder and fruit, there other selections you can add to your smoothie mix to add more vitamins and boost your nutrient intake to make it better for you. In this blog, I wanted to share 5 ways to boost your smoothie. Let’s take a look…

Learn 5 Ways To Boost Your Smoothie:

Boost Your Smoothie

  1. Greens—Many people naturally add a banana or another type of fruit to their smoothie, but adding vegetables, especially greens, is a great way to boost your nutrient intake. Try adding a handful of spinach, or kale to your smoothie for some added vitamin C, calcium, magnesium, potassium, vitamin K, vitamin B6, iron and more. When I was dealing with iron deficiency anemia, smoothies became a staple in my diet. Many protein powders contain a healthy dose of iron and when you add greens and other vegetables, it boosts the iron content even more. In my book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about the importance of eating vegetables at every meal and how adding more greens to my breakfast smoothie helped improve my energy level. As an added bonus, I became less prone to getting sick. Make sure you experiment with adding more greens to you diet to experience a boost in your nutrient intake and health too.
    spinach greens
  2. Super Foods—Why not start your day with an added boost of energy? Super foods are foods that are considered nutrient dense and extremely beneficial to the body. Try adding super foods such as coconut oil, maca powder, cacao nibs, or chia seeds to your morning smoothie to help improve your well-being.  Super foods can help make you feel super good and super energized and who doesn’t like an extra kick-start to get the day going? Try adding one or 2 to super foods to your smoothie to see how they make you feel. As you go along, you can try more or mix them up and see how your energy improves.
    coconuts
  3. Protein—Over the last several years protein powders have become extremely popular and many people like to add them to their smoothies. There are many options when it comes to protein powder including, whey, vegan and bone broth varieties.  Make sure you choose one that works best for you and look for a good, quality brand, (one without a lot of additives and sweeteners).  If you are not a protein powder fan, try adding peanut butter, another nut butter, nuts or seeds to your smoothie to get your morning dose of protein. Play around and see what you like best.
    peanut butter
  4. Healthy Fats—Avocados are another nutritious item you can add to your smoothie. Avocados contain healthy fat and fiber your body needs and craves. Try adding a half of avocado to your mix to not only get some good fat, but some extra vitamin C, E, potassium and more. You can also add cashew butter, peanut butter, almonds, macadamia nuts, pumpkin seeds, or sunflower seeds.
    avocados
  5. Spices—You can also add a variety of spices to your smoothie to enhance the nutrient content and flavor. Try adding cinnamon, turmeric, cayenne, nutmeg or ginger to your smoothie. Many spices contain antioxidants, vitamins and minerals that help promote good health. Some of them also contain warming properties, which are especially beneficial during the winter months.Try adding some fresh ginger to help fight a cold, the flu, or aid in digestion.
    ginger

Thanks for reading and happy smoothie making!

Barb

P.S. If you are looking for more ways to improve your health and live a healthy life-style, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Recipe: Easy Sausage Spinach Vegetable Lasagna

In this blog, I wanted to share a recipe for some easy sausage spinach vegetable lasagna that I made over the weekend. This recipe is a favorite of my family and I make it quite a bit, especially in the fall and winter months, when your body craves more comfort foods. It combines a healthy dose of vegetables including spinach, mushrooms, peppers, tomatoes, onions and olives that not only are good for you, but provide a host of vitamins and nutrients your body needs. I also put in some options if you have a gluten sensitivity, or prefer a vegetarian version. Give it a try if you are looking for a new recipe to try for dinner.

Easy Sausage Spinach Vegetable Lasagna

spinach lasagna

  • 1 small box lasagna noodles (1/2 lb or approximately 9 noodles).
    You can use a gluten-free variety if you have issues with gluten.
  • 1 24 oz. jar spaghetti sauce
    I used a local brand called Anna Lisa Spicy Pasta Sauce I got at Whole Foods that had no sugar or preservatives added. I really like this brand, but you can use any variety you like.
  • 1 container cottage cheese
    You can also use ricotta cheese
  • 2-3 cups shredded mozzarella or cheddar cheese
    I usually shred my own to avoid the added cellulose in cheese and other pre-packaged foods used to prevent caking. It is derived from wood pulp. Yes-wood pulp.
  • 1 pound Italian sausage
    You can also leave this out if you prefer to make a meatless version of lasagna
  • 1/2 bag of fresh spinach
    You can also you kale
  • 1 small red onion diced
  • 1 small green pepper chopped
  • 1 small package fresh mushrooms
  • 1 small can black olives
  • 1/2 jar green olives
  • 1-2 cloves garlic minced
  • 2 medium size tomatoes diced
  • Salt and pepper
  • Cajun seasoning

Fill a large pot with boiling water and add the lasagna noodles. Turn down heat a bit and boil the noodles for 10 minutes and then strain off the water and set aside.

In a large skillet, brown the Italian sausage. Add the garlic, onion, green pepper and mushrooms. Stir the mixture until the vegetables are slightly browned. Add in the olives and the salt, pepper and cajun seasoning to taste and stir. Add the spaghetti sauce to the meat and vegetable mix and stir to combine all of the ingredients. Add the tomatoes to the top and stir, just so they become warn and then remove from the heat.

Grease a 13″ x 9″ cake pan with olive oil. Place 3 noodles on the bottom of the pan. Then spoon about 1/3 of the meat and vegetable sauce over the noodles. Grab a handful or so of the spinach and place it on top of the sauce. Next scoop about 1/3 of the cottage cheese on top of the spinach and then add a layer of the mozzarella or cheddar cheese.

lasagna layers

Repeat these steps 2 more times to create 3 layers total.

Pre-heat oven to 350 degrees. Place the prepared pan of lasagna in the oven and bake for 30-40, or until slightly crisp on the top. Remove from the oven and let set and cool for another 30-45 minutes. Serve warm with a fresh garden salad.

Enjoy!

Barb

P.S. If you are looking for more good recipes to try and ways to live a healthy life-style, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Recipe: Ginger Chicken Broccoli Stir Fry Delight

In this blog, I wanted to share a recipe for some Ginger Chicken Broccoli Stir Fry Delight, I recently made. I had some chicken, broccoli and mushrooms and a few other fresh vegetables on hand and decided to turn them into a delicious, delightful meal. All it takes is a little meal planning, some healthy ingredients and a little time. It is not hard to eat healthy. Cooking can also be fun, if you give it a chance and play around a bit. I found this recipe on Pinterest, but changed it up a bit, by adding some additional vegetables, including some fresh cherry tomatoes and zucchini slices for some added vitamin C, iron and fiber. I also gave some options to if you wanted to make a few of the ingredients a little healthier. Give it a try if you like.

Ginger Chicken Broccoli Stir Fry Delight

ginger chicken broccoli stir fry delight
ginger chicken broccoli stir fry delight
  • 2 chicken breast, cut into pieces
  • 1-1/2 tablespoons olive oil
  • 2-3 cups (12 -14 oz) fresh broccoli, florets
  • 1 small onion, cubed or sliced
  • 8 ounces button mushrooms, sliced
  • handful of cherry tomatoes sliced
  • 1 small zucchini sliced
  • 1/2 cup chicken broth
  • 1/4 cup water
  • 1/4 cup soy sauce or coconut aminos
  • 2 tablespoons brown sugar or coconut palm sugar
  • 1-1/2 tablespoons grated ginger
  • 3 cloves garlic, grated
  • 1/2 teaspoon red pepper flakes
  • 1-1/2 tablespoons cornstarch
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon sesame oil

Combine the chicken broth, water, soy sauce or coconut aminos, sugar, grated ginger, garlic, red pepper flakes, black pepper, sesame oil, and cornstarch in a medium size glass bowl. Mix together until the cornstarch dissolves and then set aside.

Heat 1 tablespoon of the olive oil in a large frying pan over medium high heat. Add the chicken and cook for several minutes, until crisp. When fully browned, remove the chicken from the pan and place on a plate and set aside.

Add the remaining 1/2 tablespoon of olive oil to the frying pan and add the broccoli, mushrooms, onions and zucchini. Saute the vegetable mix until the broccoli turns bright green and the mushrooms are tender. This will take several minutes. Add the prepared sauce to the vegetables. Top with sliced tomatoes. Stir to coat the vegetables and warm tomatoes. Add the chicken back into the frying pan and stir to coat everything. Serve warm alone or with rice, or use quinoa.

Enjoy!

Barb

P.S. If you are looking for ways to live a healthy life-style and also want to find more good recipes, you might want to check out my new book, Wholey Cow A Simple Guide To Eating And Living. You can grab a FREE chapter here to preview.

Tomato Avocado And Cucumber Salad

In this blog, I wanted to share a recipe for some summertime Tomato Avocado And Cucumber Salad I made over the weekend.

tomato-avocado-cucmber-salad
tomato-avocado-cucumber-salad

I had some garden fresh vegetables on hand including tomatoes, onions and cucumbers, so I thought I would add an avocado to the mix and make a healthy summertime salad. The mix proved not only be tasty, but included some healthful vitamins, including vitamin C and K, as well as some other healthful nutrients. It also included some good fat from the avocados, which our body needs.

garden fresh vegetables
garden fresh vegetables

If you have some vegetables available from your garden, or have some on hand from your local farmers market, you might want to give this recipe a try.

Tomato Avocado And Cucumber Salad

1-2 medium avocados, diced
3 medium tomatoes, diced
2 medium cucumbers, peeled and diced
1 small red onion, diced
2 tablespoons fresh cilantro, chopped
2 teaspoons fresh garlic, minced
2 tablespoons lime juice
1/4 cup sunflower seed oil
salt to taste
fresh black pepper to taste

In a large bowl, combine the chopped vegetables.

tomato-avocado-cucumber-chopped vegetables
tomato-avocado-cucumber-chopped vegetables

Add the sunflower oil and salt & pepper to taste. Serve alone, or as a side salad with other items.

Enjoy!

P.S. You can find other healthy recipes in my new book, Wholey Cow A Simple Guide To Eating And Living. Grab a FREE chapter here.

Recipe: Chocolate Zucchini Cake

In this post, I wanted to share a recipe for some Chocolate Zucchini Cake I made over the weekend.

Chocolate Zucchini Cake
Chocolate Zucchini Cake

I had some home grown, garden fresh zucchini from a neighbor and another one from my daughter’s garden, so I figured I needed to do a little cooking and baking to enjoy their goodness. If you caught my last post, you may remember I spotlighted the health benefits of the zucchini. Zucchini’s are rich in vitamin C, vitamin A, potassium, calcium, fiber and more. They also contain other vital nutrients your body needs and craves, which help prevent disease and boost your immune system. I always look forward to the zucchini season, as they not only are good for you, they are great for grilling, frying and baking.

garden fresh zucchini
garden fresh zucchini

Last week, I enjoyed some sauteed zucchini, as well as made some zucchini bread. Over the weekend, I remembered I had a good recipe for chocolate zucchini cake, so I decided to get a little more baking on. I don’t bake as much as I used to, but I do like sweets from time to time. Remember—there is nothing wrong with eating sweets now and then. Michael Pollan, in his book Food Rules an Eater’s Manual, tells us “Eat all of the junk food you want, as long as you cook it yourself.”¹ Chances are you won’t eat it every day then. Anyway—his recipe is easy to make, contains some healthful ingredients and gets an “A” for satisfying those chocolate cravings. Give it a try if you like.

Chocolate Zucchini Cake

1/2 cup butter
1/2 cup oil
1-3/4 cup sugar
1 tsp. Vanilla
2 eggs
1/2 cup sour cream
1/2 cup high quality cocoa
1/2 tsp. Baking powder
1 tsp. Baking soda
1 tsp. Salt
2-1/2 cups flour (You can use rice flour if you want it gluten free)
2 cups grated zucchini
3/4 cup chopped walnuts (You can also use pecans or almonds)
12 oz. bag good quality chocolate chips (I used one with one with a high cacao content for its good fat content)

In a mixer, mix the first 6 ingredients together. Add the dry ingredients, then add the zucchini. Mix well. Spread the mixture in a greased & floured, 13” x 9”. Top with nuts and chocolate chips. Bake at 325 degrees for 50 minutes. Cool and frost with chocolate frosting if desired. Serve warm, or cold.

Optional Frosting Glaze

1 cup semi-sweet or dark chocolate chips
2 tbsp coconut oil

Melt the chocolate chips and coconut oil in double boiler or similar, stirring until the chips are melted and a smooth texture. Remove from heat and allow to cool a bit.

Pour and spread over the cake. Allow to set for at a bit and serve.

Enjoy!

Barb

P.S. You can find other healthy recipes in my new book, Wholey Cow A Simple Guide To Eating And Living, available on Amazon.

Source:

¹Pollan, Michael. Food Rules and Eaters Manual.

Vegetables For Vitality—Spotlight On Zucchini

In this blog, I wanted to spotlight the zucchini.

spotlight on zucchini
zucchini

Zucchini’s are quite popular, especially this time of year when they are in season, as many people grow them in their garden, buy them at their local farmers market, or neighborhood grocery store. In the culinary world, the zucchini is considered a vegetable for cooking, as it is often served alone or with an entree, but technically they are a fruit because they come from a flower.¹ It doesn’t really matter, how they are classified. The bottom line is they are good for you and contain vital nutrients your body needs. In my new book, Wholey Cow A Simple Guide To Eating And Living, I talk a little about how vegetables contain vital nutrients you can’t get from other sources, or just vitamins. That is why it is important to add more bright colored foods to your diet and chose to spotlight the zucchini. Make sure you eat your vegetables for vitality and sustained energy.

vital nutrients
vital nutrients

Zucchini’s are part of the squash family and are rich in vitamin C, which helps boost your immune system. The vitamin C also helps reduce colds, helps you maintain healthy skin, and helps prevent disease.

Vitamin C
Vitamin C

Like kale, zucchini’s are also rich in vitamin A, which helps with eye health.  In addition, they contain protein, potassium, calcium, and a number of B vitamins.

healthy eyes
healthy eyes

Zucchini’s have numerous other health benefits too. One benefit of eating zucchini you may not be aware of is that it can aid in weight loss. That’s right! Like the banana, zucchini’s are loaded with fiber, so they make you feel full even though they are low in calories. They also have a high water content, so they also help you stay hydrated. They also help prevent cancer and have been proven beneficial to those who suffer from rheumatoid arthritis and various other diseases.

weight loss
weight loss

Zucchini’s can be prepared in a number of ways. You can slice them up and saute them in olive oil with a little garlic, salt, pepper and lemon. You can also add them to salads, or entrees, including spaghetti, stir fries and more.

sliced zucchini
sliced zucchini

Zucchini’s can be  sliced in half and put on the grill with a little seasoning or pizza sauce and cheese.

zucchini halves
zucchini halves

They can be shredded for zucchini bread, or one of my favorites, chocolate zucchini cake (look for that recipe blog soon), there are many possibilities.

shredded zucchini
shredded zucchini

Make sure you enjoy this summertime vegetable/fruit this season and reap it’s many healthful benefits.

Thanks for reading!

Barb

Source:

¹“Zucchini.” Wikipedia, Wikimedia Foundation, 10 Aug. 2017, en.wikipedia.org/wiki/Zucchini.

²“5 Amazing Zucchini Benefits.” Organic Facts, 12 June 2017, www.organicfacts.net/health-benefits/vegetable/health-benefits-of-zucchini.html.