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Paleo Zucchini Brownies with Dark Chocolate Chips

AHA Publisher — Tue, 17 Aug 2021 07:00:59 +0000

Dr. Josh Axe, DC, DNM, CN – Sneaking vegetables into desserts — it’s really not just a good idea for children. Regardless of age, we can all benefit from finding ways to get more health-boosting veggies into our diets on a daily basis. These chocolate zucchini brownies make that wise goal a truly enjoyable experience. You may notice this recipe doesn’t contain any flour. That’s right — these are flourless, low-carb brownies. In addition, this low-carb brownie recipe can also create Paleo brownies as long as you use Paleo-friendly chocolate chips and unprocessed maple syrup. These zucchini brownies are the perfect healthy yet satisfying treat, and if you’re baking for people who aren’t normally vegetable fans, get ready to wow them with how you hide this nutritious squash so well. Key Ingredients This is one of the most delicious zucchini dessert recipes you’ll ever have, and that’s a good thing. Why should you want to get more zucchini in your diet? Well, there are actually a lot of reasons. First off, zucchini nutrition is impressive, especially when it comes to the heart-healthy mineral potassium. One cup of cooked zucchini provides just under 15 percent of most daily potassium needs. In addition to potassium, this squash is also high in vitamin C, vitamin B6, manganese, folate and vitamin K. Thanks to its low score on the glycemic index, zucchini is a very popular vegetable among individuals who are watching their weight or have blood sugar concerns. If you’re looking through Paleo-friendly recipes, don’t be surprised to see zucchini popping up here and there. Followers of the the Paleo diet also love this green squash because its loaded with vitamin B6, which helps the body break down and use dietary protein. In fact, the more protein you consume, the more B6 you should be consuming as well. Zucchini is also very easily digested since it is largely made up of water. Plus, it contains dietary fiber that can help bring natural constipation relief or prevent it in the first place. This low-carb brownie recipe contains a lot of different vital nutrients thanks to whole-food ingredients like zucchini, banana, egg and cacao powder. These brownies may not be zero-carb or no-carb brownies, but they certainly have less carbs and sugar than your typical brownies containing processed flour and sugar. How to Make Zucchini Brownies This Paleo zucchini brownies recipe is so easy to make. Before you get started, just make sure you have your oven preheated to 350 degrees Fahrenheit. You’ll also need to line an 8×8 baking pan with parchment paper. (Look for the unbleached kind so there’s no chlorine.) Shred the whole zucchini into a bowl. Take the shredded zucchini in your hands and squeeze. You’ll likely get a bit of liquid that needs to be drained off before moving on to the next step. Now it’s time to start adding all of the ingredients — minus the zucchini and chocolate chips — to a high-speed blender or food processor. The almond butter and cacao powder can go first. Next, add the maple syrup. Now, the eggs can go in. Last but not least, one ripe banana goes into the blender (or food processor). Mix up everything until well-combined. Transfer the batter to a medium-sized bowl. Stir in the shredded zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes or until a toothpick inserted into the center comes out clean. Allow zucchini brownies to cool for 15 minutes before cutting and serving. This Paleo chocolate zucchini brownies recipe typically makes 12 servings. Enjoy! Paleo Zucchini Brownies With Dark Chocolate Chips DESCRIPTION These zucchini brownies are a healthy, satisfying treat. If you’re baking for people who aren’t normally veggie fans, get ready to wow them. INGREDIENTS ½ cup almond butter 1 ripe banana 2 eggs ¼ cup maple syrup ¼ cup unsweetened cocoa or cacao powder 1 teaspoon vanilla extract ½ teaspoon baking soda 1 medium zucchini, shredded and squeezed of excess liquid** ¼ cup dark chocolate chips INSTRUCTIONS Preheat your oven to 350 F. Line an 8×8 baking pan with parchment paper and set aside. Add all the ingredients except for the zucchini and chocolate chips to a high-speed blender or food processor, mixing until well-combined. Transfer batter to a medium bowl and stir in the zucchini and chocolate chips. Pour the batter into your prepared baking pan. Bake for 35 minutes, until a toothpick inserted into the center comes out clean. Allow to cool for 15 minutes before serving. To read the original article click here.

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Vegan Diet Affects Bone Health, Shows Study

AHA Publisher — Fri, 12 Mar 2021 08:00:52 +0000

BfR Federal Institute for Risk Assessment via News-Medical – The vegan diet is on trend. How this type of diet affects health is the subject of scientific studies. In a new study from the German Federal Institute for Risk Assessment (BfR), the bone health of 36 vegans as well as 36 people following a mixed-food diet was determined with an ultrasound measurement of the heel bone. The result: on average, people following a vegan diet had lower ultrasound values compared to the other group. This indicates poorer bone health. In the study, the scientists also determined biomarkers in blood and urine. This aims to identify nutrients that might be related to diet and bone health. Out of 28 parameters of nutritional status and bone metabolism, it was possible to identify twelve biomarkers most strongly associated with bone health – for example, the amino acid lysine and vitamins A and B6. The results show that in most cases, the combination of these biomarkers was present in lower concentrations in vegans. This could be a possible explanation for the poorer bone health. A vegan diet is often considered health-conscious. However, our scientific findings indicate that a vegan diet does affect bone health.” Professor Dr. Andreas Hensel, BfR President Link to publication: https://www.mdpi.com/2072-6643/13/2/685/htm Nutrition plays an important role in bone health. This was more closely investigated in the BfR’s cross-sectional “Risks and benefits of a vegan diet” study. 72 men and women participated in the study. The bone health of all participants was assessed at the heel bone using ultrasound measurements. Information on age, smoking status, education, body mass index, physical activity and alcohol consumption was also collected. By using a statistical model, the BfR was able to identify a pattern of twelve biomarkers that play an important role in bone health from 28 nutrition- and bone-relevant parameters from blood or urine. It was shown that in combination vitamins A and B6, the amino acids lysine and leucine, omega-3 fatty acids, selenoprotein P, iodine, thyroid-stimulating hormone, calcium, magnesium and α-Klotho protein were positively associated with bone health. Conversely, lower concentrations of the hormone FGF23 were observed at higher ultrasound levels in this pattern. Taking into account other scientific studies, the results indicate that vegans intake fewer nutrients that are relevant for the skeleton and are mainly found in food of animal origin. Further studies are needed for clarification. To read the original article click here.

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Stuffed Peppers with Rice Recipe

AHA Publisher — Tue, 03 Nov 2020 08:00:46 +0000

Dr. Josh Axe, DC, DMN, CNS – Rice gets a bad rap but, if you choose the right type, it can be a healthy, filling carbohydrate to occasionally include in meals. That’s why I use brown rice in this stuffed peppers recipe. This easy stuffed peppers recipe combines it with meat (use ground bison or grass-fed beef) and seasonings for a perfectly portioned meal that tastes great. There’s no need for a side dish, since vegetables make up the base of the meal, plus hands-on cooking time is minimal. I know you’ll love these stuffed peppers with rice! The Keys to Successful Stuffed Peppers What can I put in stuffed peppers? It’s a common question, and truthfully, there are myriad options. For this healthy stuffed peppers recipe with rice, we make it pretty simple, using just: bison or beef brown rice bell peppers onion scallions basil Italian seasoning salt tomato Because brown rice keeps almost all of its layers during refinement, it’s packed with vitamins and minerals that are stripped from white rice, making it the perfect choice for stuffed bell peppers. Brown rice nutrition is good for the heart and, since it’s a gluten-free carb, it can even pass for keto stuffed peppers if you go a little lighter on the amount. Of course, bell peppers are the star attraction to this dish. Whether you choose to make stuffed green peppers, red peppers or yellow peppers, bell pepper nutrition is on full display with this recipe. High in vitamins C, A and B6, peppers support immune, eye, skin and brain health. Combine that with either the bison meat or ground beef, and you have lean, healthy protein that complement this veggie-rich recipe perfectly. Of course, the onion, tomato and seasonings only add to both the flavor and the health benefits. How to Make Stuffed Peppers With Rice Wondering how to make stuffed bell peppers, how long to cook stuffed peppers and how do you keep stuffed peppers from getting soggy? Follow these directions. We’ll kick things off by turning on the oven to preheat. While that happens, sauté your meat in a pan along with some chopped onions for extra flavor. By the time the meat loses its pink color, the oven should be almost ready. Time to switch gears! Get your peppers in the pan, face-side down. This ensures they achieve those great charred marks from the oven while they cook. Looking good, peppers. You may be asking: Should I boil peppers before stuffing them? Personally, I prefer to roast them as I prep the filling. While the peppers are roasting for the next half hour or so, prepare the brown rice according to the instructions on the package. Speed things up or get help from little ones by using a microwaveable variety. When the rice is fully cooked — just say no to crunch — mix it up with the meat, seasonings and veggies. Resist sneaking bites. Now comes the fun part. Stuff those beautiful peppers with your rice and meat mixture. If you’re feeling extra adventurous, sprinkle a little cheese on top before returning the peppers to the oven. Fresh cheddar would be excellent, as would mozzarella or feta … or any cheese, really. Sky’s the limit here, folks. How do you make stuffed peppers stand up? Ensure the bottoms are cut to lay evenly, or wrap some foil around the base to keep them upright. Wondering how long to bake stuffed peppers? Cook the stuffed peppers with rice in the oven for about five minutes or until all the ingredients are warmed through. Then serve and enjoy! What to Serve With Stuffed Peppers Here are some great accompaniments to this recipe: Acorn Squash Soup Recipe Hearty Arugula Salad with Pecorino Recipe Grecian Spinach Recipe Sautéed Kale Recipe DESCRIPTION This easy stuffed peppers with rice recipe combines rice with meat and seasonings for a perfectly portioned meal. INGREDIENTS ¼ pound of ground bison or grass-fed beef ½ cup brown rice 2 bell peppers, halved and seeded ½ onion, chopped 2 scallions, sliced 1 tablespoon chopped fresh basil leaves 1 teaspoon dried Italian seasoning 1 teaspoon salt 1 tomato, diced INSTRUCTIONS Preheat oven to 400 degrees F. While oven preheats, sauté meat and onions over medium heat in pan until meat is no longer pink. Remove from heat. Meanwhile, place peppers cut side down on baking sheet and roast until tender, 25–30 minutes. Prepare rice per package directions. Stir meat and onion mixture, scallions, basil, Italian seasoning and salt into cooked rice. Add tomato and stir to combine. Fill pepper halves with rice and meat mixture. Return to oven for 5 minutes or until heated through. NOTES You can use bison meat in place of beef (or really any healthy meat of your choosing). Add a cheese of your choosing as a topper if you want a little extra flavor. Hot sauce is alway a nice touch to spice up the finished product. To read the original article click here. For more articles from Dr. Axe click here.

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