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Gemelli with Zucchini Meatballs and Avocado Chimichurri Recipe

The AHA! Team — Fri, 28 Mar 2025 05:33:41 +0000

Recipe by: Dr. Michael Greger & Robin Robertson via Nutrition Facts – Gemelli with Zucchini Meatballs and Avocado Chimichurri Recipe Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Diet Cookbook Don’t let this recipe’s length intimidate you. It’s as simple to make as it is delicious. I like to make the meatballs and sauce ahead of time, so their flavors develop even more. When I’m not in the mood for chimichurri sauce, I substitute my favorite salt-free marinara. COURSE: Main Course DIFFICULTY: Moderate SERVINGS: 4 Ingredients ZUCCHINI MEATBALLS ▢1 (15-ounce) BPA-free can or Tetra Pak salt-free chickpeas, drained, rinsed, and blotted dry ▢3 garlic cloves, smashed ▢⅓ cup old-fashioned rolled oats ▢3 tablespoons nutritional yeast ▢3 tablespoons ground flaxseeds ▢1 tablespoon ground chia seeds ▢2 teaspoons fresh lemon juice ▢1 teaspoon white miso paste ▢1 ½ teaspoons dried basil ▢1 ½ teaspoons dried oregano ▢1 teaspoon onion powder ▢¼ teaspoon ground black pepper ▢1 cup shredded zucchini, squeezed dry CHIMICHURRI SAUCE ▢2 ripe Hass avocados, peeled and pitted ▢2 tablespoons fresh lemon juice ▢1 tablespoon red wine vinegar ▢2-3 garlic cloves, minced ▢1 teaspoon white miso paste ▢½ teaspoon dried oregano ▢¼ teaspoon red pepper flakes, or to taste ▢¼ teaspoon ground black pepper ▢¼ cup chopped fresh cilantro ▢¼ cup chopped fresh parsley PASTA ▢8 ounces whole-grain or bean-based gemelli or other pasta of choice Instructions FOR THE ZUCCHINI MEATBALLS: Combine the chickpeas, garlic, oats, nutritional yeast, flaxseeds, and chia seeds in a food processor and pulse until finely chopped. Add the lemon juice, miso paste, basil, oregano, onion powder, and black pepper. Pulse until thoroughly mixed. Transfer to a large bowl and add the shredded zucchini. Stir together until well combined. The mixture should hold together when pinched between two fingers. If the mixture is too wet, add a little nutritional yeast or ground flaxseeds to absorb excess moisture. Preheat the oven to 375°F. Line a baking pan with a silicone mat or parchment paper. Scoop about 2 tablespoons of the zucchini mixture at a time and use your hands to roll the mixture into balls. Arrange the zucchini balls on the prepared baking pan and bake for 25 minutes, or until firm and lightly browned. FOR THE CHIMICHURRI SAUCE: In a food processor, combine all the chimichurri sauce ingredients plus ¼ cup of water and pulse to combine. Set aside. FOR THE PASTA: Cook the pasta according to package instructions in a pot of boiling water until al dente. Drain and return to the pot. Add the chimichurri sauce and toss gently to combine. Divide the pasta into shallow serving bowls and top each portion with 2 or 3 zucchini meatballs. To read the original article click here.

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Sweet and Smoky Dressing Recipe

The AHA! Team — Fri, 14 Feb 2025 06:38:29 +0000

Recipe by: Chef AJ via Nutrition Facts – Sweet and Smoky Dressing Recipe Serve this Sweet and Smoky Dressing over salad greens, bean and grain bowls, or roasted sweet potatoes with your favorite fixings. Spicing up your plant-based meals may make them even healthier. When researchers compared the antioxidant content of 3,139 foods, they found that dried herbs and spices, ounce for ounce, average the greatest antioxidant punch of all. COURSE: Condiment, Salad DIFFICULTY: Easy SERVINGS: 4 Ingredients ▢1 cup water ▢½ cup lime juice ▢4 oz pitted dates (about 4 small Deglet Noor or 2 larger Medjool dates) ▢¼ cup salt-free stone-ground mustard ▢1 teaspoon chia seeds ▢2 teaspoons smoked paprika ▢¼ teaspoon chipotle powder Instructions In a high-speed blender, combine all of the ingredients and blend until smooth and creamy. Store the dressing in an air-tight container in the refrigerator. To read the original article click here.

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Marinated Tempeh and Vegetables Recipe

The AHA! Team — Mon, 28 Oct 2024 05:52:12 +0000

Recipe by: Dan the web developer via Nutrition Facts – Marinated Tempeh and Vegetables Recipe Here’s a delicious, customizable recipe that includes several Daily Dozen items. Pick your favorite whole grains, beans, and vegetables and start cooking! This recipe is from Dan, our Web Developer. COURSE: Main Course DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS Tempeh-Marinade ▢1½ cups Light Vegetable Broth ▢2½ tablespoons red wine vinegar ▢2-3 tablespoons Umami Sauce ▢½ tablespoons Italian seasoning ▢1 teaspoon garlic powder ▢8 ounces tempeh, cut into cubes Template ▢¼ cup water or Light Vegetable Broth ▢Additional spices, to taste (e.g., red pepper flakes, black pepper, curry powder) ▢1-2 cups cubed starchy vegetables (e.g., sweet potatoes, potatoes, squash) ▢1 bunch greens, chopped (e.g., kale, spinach, collards, cilantro) ▢1½ cups cooked beans or 1 (15-ounce) BPA-free can or Tetra Pak salt-free beans of choice, drained and rinsed ▢3 cups cooked whole grains (e.g., quinoa, BROL, hulled barley, oat groats) INSTRUCTIONS In a bowl or a reusable silicon bag, combine the marinade ingredients. Stir together or shake until well combined. Add the cubed tempeh and cover completely with the marinade. Allow to marinate for 30 minutes or longer. Pour the tempeh and marinade into a large pot with a lid. Add an additional ¼ cup of water or Light Vegetable Broth. Optional to add any additional spices to taste. Bring to a boil on high heat. Layer the cubed starchy vegetables on top of the tempeh. Cover and reduce the heat to simmer. After about 10 minutes, add the chopped greens to the pot. Cover and continue cooking for 5 minutes. Add the beans. Cover and cook for 5 minutes. Uncover the pot and cook to reduce the remaining marinade by about half. Adjust the heat, as needed. Stir in the whole grains. Cook until the remaining marinade is absorbed, and the vegetables reach desired texture. Serve warm. Notes Marinade recipe inspired by Sweet Simple Vegan. To read the original article click here.

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Black Bean Burgers Recipe

The AHA! Team — Wed, 02 Oct 2024 08:35:58 +0000

Recipe by: Dr. Michael Greger & Robin Robertson from The How Not to Die Cookbook – Black Bean Burgers Recipe There can never be enough ways to get beans into your daily meals. This is one of the best. Serve on toasted 100% whole-grain bread with all the fixings. These burgers freeze well, so consider doubling the recipe so you’ll have them ready for just-thaw-and-indulge moments. COURSE: Main Course DIFFICULTY: Easy SERVINGS: 4 INGREDIENTS ▢1 cup old-fashioned rolled oats ▢½ cup walnut pieces ▢1 ¼ inch piece fresh turmeric (or ¼ teaspoon ground) grated ▢½ cup red onion chopped ▢⅓ cup mushrooms chopped ▢1 ½ cup cooked or 1 15-ounce BPA-free can or Tetra Pak salt-free black beans rinsed and drained ▢2 tablespoons tahini or almond butter ▢1 tablespoon ground flaxseeds ▢1 tablespoon nutritional yeast ▢1 tablespoon fresh parsley chopped ▢2 teaspoons white miso paste ▢1 teaspoon onion powder ▢½ teaspoon garlic powder ▢½ teaspoon smoked paprika ▢1 teaspoon Savory Spice Blend INSTRUCTIONS Preheat the oven to 375ºF (190°C). Pulse the oats, walnuts, and turmeric in a food processor until they are finely ground. Add the onion, mushrooms, beans, tahini, and flaxseeds and pulse until well combined. Add the remaining ingredients and pulse to mix well. Pinch some of the mixture between your thumb and index finger to test whether it holds together. If the mixture is too wet, add more oats. If the mixture is too dry, add a little water, 1 tablespoon at a time. Transfer the mixture to a work surface and divide into four equal portions. Shape each into a patty about ½-inch thick and transfer to a plate. Refrigerate for 30 minutes. Line a baking sheet with a silicone mat or parchment paper and arrange the burgers on it. Bake until hot and lightly browned, turning once, about 25 minutes. Serve hot, as desired. To read the original article click here.

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Beyond Keto Jambalaya

AHA Publisher — Wed, 13 Apr 2022 07:00:32 +0000

Dr. Don Colbert – Spring is a great time to celebrate with new recipes and flavors! It’s time to shake off the Winter, and look forward to sunny beautiful days with fresh foods. If you’re ready to enjoy delicious meals with friends or family, why not try our Beyond Keto Jambalaya? It’s great for feeding a crowd and features deliciously flavorful and nourishing ingredients. Despite the long ingredient list, this recipe is easy to make especially if you can do some vegetable prep ahead of time. And, it’s absolutely worth the effort! Beyond Keto Jambalaya is destined to become a family favorite! Beyond Keto Jambalaya Ingredients 4 tablespoons Extra-Virgin Olive Oil, divided 1/2 cup onion, chopped 1/2 cup red bell pepper, seeded and chopped 1/2 cup green bell pepper, seeded and chopped 1-2 jalapeno pepper, seeded and finely chopped 2 stalks celery, diced – about 1 cup 6-8 garlic cloves, chopped 1 pound organic chicken breast or thighs (skinless/boneless), chopped 1 pound all-natural chicken sausage 1 can organic diced tomatoes (14.5 ounce) 1 teaspoon salt 1 teaspoon dried basil 1 teaspoon dried oregano 3/4 cup organic chicken broth 2 scoops Keto Zone™ Collagen Powder (Unflavored) 1 1/2 cup cauliflower rice (store-bought or from this recipe) 1 pound shrimp, peeled and deveined 3 teaspoons cajun seasoning 1 tablespoon fresh parsley, chopped Instructions Heat 2 tablespoons of olive over medium heat in a large pan. Add onions, peppers, and celery. Cook and stir until softened and fragrant, about 4-5 minutes. Add in diced chicken and sausage. Stirring constantly, cook until chicken is cooked through and no longer pink. Add canned diced tomatoes, basil, oregano, Cajun seasoning and optional hot sauce (use hot sauce if you prefer spicy foods). Cover and continue to simmer for ~3 minutes. Meanwhile, mix chicken stock and collagen powder. Once mixed, stir in cauliflower rice and chicken stock mix. Bring to a light boil then reduce to low heat. Simmer for 15-20 minutes, continuing to stir often. In a second non-stick pan, warm 2 tablespoons of olive oil over medium heat, add shrimp and sauté on each side until cooked. Season with salt, pepper, and Cajun seasoning. Lastly, combine the cooked shrimps into the Jambalaya pan. Serve hot with chopped parsley. Add hot sauce if you want more spice. Serves 8. Nutrition info (per 1 cup serving): 254 calories, 13.8 grams fat, 5 grams net carbs (7.3 grams total carbs, 2.3 grams fiber), 25 grams protein Why Beyond Keto? Are you familiar with Dr. Colbert’s Beyond Keto? It’s a revolutionary new approach to the healthiest Keto Zone™ lifestyle possible! Beyond Keto is a book and lifestyle that will help you move further in your health journey. Specifically, it combines the best of the Keto Zone™ Diet with the Mediterranean Diet to support gut health, brain health, reduced inflammation, healthy aging, and more (1). To learn more about Dr. Colbert’s Beyond Keto, click here. Healthy Attributes of Beyond Keto Jambalaya Beyond Keto Jambalaya embodies both healthy Keto Zone™ and Mediterranean eating. It’s: Low-Carbohydrate: At only 5 grams net carbs per serving, Beyond Keto Jambalaya is a great meal that is satisfying, nourishing, and keto! Maintaining a low-carbohydrate keto lifestyle encourages healthy weights and full-body health (2, 3). Anti-inflammatory: Beyond Keto Jambalaya combines many healthy fats including omega-9 monounsaturated fats from olive oil, and omega-6 fats from shrimp. Both fats encourage reduced inflammation and great health (4)! Full of Vegetables: Onions, peppers, tomatoes, celery garlic, cauliflower and more! The more vegetables you can pack in, the more you flood your body with antioxidants, anti-inflammatory nutrients, and detoxifying compounds! Unprocessed and Real: Make meals at home, and leave out the processed chemical ingredients! There’s no soybean oil, hydrogenated oils, or fake flavorings. Processed foods are at the heart of unhealthy eating, and contribute to most all modern chronic health issues (5). Eating Beyond Keto does not have to be difficult or bland. In fact, it should be the opposite. Nourishing, flavorful, and easy. Keep your foods simple and whole with Beyond Keto eating! Bottom Line Don’t let another day pass with boring unhealthy foods. Kick it up a notch with Beyond Keto Jambalaya. Then, learn to live a healthy lifestyle that promotes healthy weight, energy, mental focus, reduced inflammation, and vitality with Dr. Colbert’s Beyond Keto! To read the original article click here.

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Easy Autumn Low Carb Pan Sheet Meal: Sausage, Apples & Onions

AHA Publisher — Thu, 29 Oct 2020 07:00:44 +0000

Dr. Don Colbert – If there are any foods that scream Autumn, they are sausage and apples. And if there’s a dinner that screams easy, quick, and healthy, it’s a pan sheet meal. Pan sheet meals are great because you can prep them in about 5-8 minutes, and then leave them alone for 40 minute. Use this 40 minutes to relax, read, tidy the kitchen so you don’t have to later, or whatever you’d like. What’s more, this specifically keto pan sheet meal combines delicious Autumn flavors and extra-nutritious whole foods. Sausage. Apples. Onions. Perfect for a brisk autumn evening! AUTUMN KETO PAN SHEET MEAL: SAUSAGE, APPLES & ONIONS Ingredients 4 all-natural nitrate-free sausage links, sliced into 1/2 inch pieces 1 apple, cored and sliced thin 1 onion, cut into 1-inch pieces 6 garlic cloves, peeled and cut in half Extra-virgin olive oil Sea salt Fresh ground pepper Instructions Preheat oven to 400 deg F. Line a pan sheet (or cookie sheet) with parchment paper or a silicone liner. Slice sausage, apple onion and garlic. Place sliced sausage, apple, onion, and garlic together on lined pan. Drizzle with olive oil, and sprinkle to taste with salt and pepper. Bake 20 minutes. Check on dish, and turn sausage. Bake another 15-20 minutes until sausage is cooked through. Serve with mustard and enjoy! Serves 4. Nutrition info (per serving): 254 calories, 17 grams fat, 9 grams net carbs (12 grams carbs, 3 grams fiber), 15 grams protein AUTUMN KETO PAN SHEET HEALTH BENEFITS Of course, it’s wonderful when a dinner is this easy. But, when it’s this easy *and* nutritious, it’s a real winner. So, what’s in it for you, nutritionally? APPLES Apples are an extremely healthful food. However, the portion must be controlled to stay in the Keto Zone, so take care with your amount, and the amount of carbohydrates you consume in other foods. Apples contain phytochemicals and antioxidants that can fight damage to cells and promote health. They support healthy blood sugars, heart health, and digestive health. In fact, apple fiber, called pectin, has been found to improve gut bacteria, inflammation, metabolism, weight gain, and fat accumulation in studies (1). ONIONS Onions pack in a lot of nutrition for very little carbs and calories. In fact, they are loaded with antioxidants, and red ones contain high amounts of potent anthocyanins. They support heart health, bone health (2), healthy blood sugars, and healthy digestion. GARLIC Is there a more healthy food than garlic? It’s tough to beat! Garlic boosts antibacterial and antiviral benefits, supports heart health, cellular detox, immune health (3), and more. While you’ll get the most benefits from raw or low-temperature cooked garlic, you’ll still get plenty when it’s baked. So, add whole garlic cloves when you make dinner, and enjoy many health benefits! WHAT ABOUT SAUSAGE? Okay, sausage doesn’t win the health-food contest. But, it can still be a good food. After all, if minimally processed, it’s simply meat and spices. Yum. Tips to find healthy sausage are: Buy local and organic if possible Make sure it’s all-natural and uncooked Choose a high-percentage meat sausage. Look for a minimum of 85% meat, with over 90% being ideal. Beware of the sodium source. Look for real salt, celery salt, etc. Avoid monosodium glutanate (MSG) or other processed salts Avoid sausages which contain any additives or preservatives used to prevent bacteria growth and enhance flavor and color. These are typically cheap and unhealthy. Additives include sugar, yeast extract, natural roast beef flavor and smoke flavor. Common preservatives include sulphur dioxide, sodium and potassium sulphites. Sulphites have been linked to some negative effects in children. Avoid empty fillers such as soy, maize, maltodextrin (sugar), hydrolyzed vegetable protein, potato and tapioca starch. These fillers can increase carbs and are used as bulk in place of meat. Overall, the less ingredients the better, as long as you know each and are comfortable with them all. Sausage can be a healthy keto food, just be choosey! BOTTOM LINE Delicious, nutritious, and easy. What more could you want? Try our Autumn Keto Pan Sheet Dinner tonight and enjoy some downtime with this quick recipe! To read the original article click here. For more articles from Dr. Colbert click here.

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