zucchini Archives - Amazing Health Advances

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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Zucchini Lasagna Recipe

AHA Publisher — Thu, 22 Oct 2020 07:00:45 +0000

Dr. Josh Axe, DC, DMN, CNS – I can’t be the only one who gets frustrated with lasagna. It’s a Sunday family favorite that tastes delicious, but between the time it takes to prepare and how unhealthy it can be, it’s often not worth the effort! Thankfully, compared to traditional lasagna, this zucchini lasagna recipe cuts down on time … and carbs. First, going back to the classic recipe, there’s the boiling of pasta noodles to just the right doneness so they don’t overcook in the oven. Meanwhile, you’re preparing the filling, layering the pasta sheets and meat sauce just so, and then baking. And even though it’s delicious (meat and cheese is always a winning combination), with all of the heavy carbs, plain old beef and copious amounts of cheese, you’re probably not feeling too great afterward. Is it any wonder that lasagna is a love-to-hate meal? That’s why it’s time to replace your normal lasagna recipe with this healthy, low-carb zucchini lasagna. It has all the flavors you love in a guilt-free dish, and it’s sure to become a new family favorite. Zucchini: A Versatile Wheat Replacement You’ve likely heard of zucchini as a low-carb replacement. Zoodles, or zucchini noodles, have been all the rage recently, and there’s good reason for that. Zucchini is one of the most versatile veggies to use in lieu of heavy carbohydrates. It’s delicious grilled or sliced, baked or fried. The green veggie has a really mild taste that’s excellent for taking a backseat in dishes with flavorful sauces — like this low-carb lasagna. Because it’s easy to work with, zucchini is also an excellent alternative for replacing wheat in your favorite dishes. These zucchini tortillas make a Tex-Mex feast nice and light instead of giving you burrito belly, and you won’t even miss pizza crust when you load up all the toppings into this zucchini pizza boat. This can be extremely helpful if you’re eating low-carb or are gluten-free. You can enjoy all of your favorite recipes without sacrificing flavor. Best of all, unlike pricey specialty flours or obscure vegetables, zucchini is readily available throughout the country. In fact, you might even have some growing in your backyard right now! Nutrition Facts One of the major reasons people avoid lasagna or don’t enjoy it as much as they’d like is that it can really increase your calorie intake without adding much nutritional value. Luckily, this zucchini lasagna recipe tastes as good as it is for you! 715 calories 10 grams carbohydrates 47 grams protein 55 grams fat 3.2 grams fiber 1,989 international units vitamin A (85 percent DV) 325 milligrams phosphorus (46 percent DV) 0.5 milligrams riboflavin (45 percent DV) 0.4 milligrams copper (44 percent DV) 419 milligrams calcium (42 percent DV) 6 milligrams iron (34 percent DV) 21 milligrams vitamin C (28 percent DV) 25 micrograms vitamin K (28 percent DV) 0.4 milligrams manganese (22 percent DV) 0.2 milligrams vitamin B6 (15 percent DV) 43 milligrams magnesium (14 percent DV) 1.9 milligrams vitamin E (13 percent DV) 1 milligram zinc (13 percent DV) 1.7 milligrams niacin (12 percent DV) 0.12 milligrams thiamine (10 percent DV) 370 milligrams potassium (8 percent DV) 32 micrograms folate (8 percent DV) 0.4 milligrams pantothenic acid (7 percent DV) This zucchini recipe really packs a punch! As you can see, zucchini is rich in B vitamins, which you’ll reap the benefits of with this healthy lasagna. B vitamins keep your metabolism running smoothly and are important for maintaining a positive mood and keeping your brain in tip-top shape. Zucchini is also an anti-inflammatory food and is good for your heart thanks to its ability to lower cholesterol naturally. This is one seriously good-for-you vegetable. The other ingredients in this gluten-free lasagna are an upgrade from your usual recipe, too. We use grass-fed beef, which has been proven to have more nutrients, like vitamins, antioxidants and omega-3 fatty acids, than the factory-farmed stuff. It’s also more likely to be free from hormones and antibiotics — bonus points if you can get grass-fed organic beef! Instead of using jarred tomato sauce, which often has a lot of added sugar, we make an easy tomato sauce using pantry ingredients. And because cheese is one of the best parts of lasagna, we haven’t skipped it! We opt for your favorite raw cheese here. It’s high in protein and, because it’s raw, is often tolerated by people with dairy sensitivities. Yum! How to Make Zucchini Lasagna But enough about how good this healthy lasagna is for you. Let’s get cooking! Start by preheating the oven to 350 F. While that warms up, add the olive oil to a large pot and sauté the onions and garlic for 3 minutes. Then, add the ground beef to the pot and cook until it’s browned, then add in all the dry ingredients. When those are well combined, add in the tomato paste and the diced tomatoes and stir. Of course, if you are a vegetarian, you can skip the beef to make this a zucchini lasagna no meat recipe. Now it’s time to layer up! Grease a 9-by-13-inch baking dish, then place a layer of sliced zucchini down. What do you use to cut zucchini for lasagna? A sharp chopping knife works perfectly. How do you keep zucchini lasagna from being watery? Make sure the zucchini slices are on the thinner side. Ladle on a thick layer of the meat mixture, then top with the sliced olives. Top the meat and olive layer with another layer of sliced zucchini, and then top with a final layer of the meat mix and sliced olives. It’s cheese time! Finish off the zucchini lasagna with the raw cheese. Bake this gluten-free lasagna for 30 minutes, ensuring the cheese is browned and bubbly. You are going to love this zucchini lasagna! To read the original article click here. For more articles from Dr. Axe click here.

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Pesto Zucchini Noodle Dinner & How to Eat Plant-Based Keto Zone

AHA Publisher — Sun, 28 Jun 2020 07:00:15 +0000

Dr. Don Colbert – Keto Zone is a high fat, low-carbohydrate diet and lifestyle that uses ketones in the body instead of glucose for fuel and energy. There are many health, focus, and energy benefits to this. However, did you know that Keto Zone can be plant-based? If you’d like, you can make it 100% vegan, a looser vegetarian, or mostly plant-based with select animal products. Here’s how to eat plant-based Keto Zone, and one of our favorite recipes to get you started. Plant-Powered Keto Zone Pesto Zucchini Noodle Dinner Ingredients 4 medium zucchinis 1 tablespoon extra-virgin olive oil 1 cup thinly sliced red bell peppers (optional) 1 clove garlic, minced 1 tablespoon fresh thyme, chopped (or 1 tsp dry) 1/4 teaspoon sea salt 1/4 teaspoon fresh black pepper ground PESTO: Keto Zone Pesto (see recipe) Optional: fresh basil leaves Instructions Prepare zucchini noodles: Slice off the ends of the zucchini. Using a food spiralizer to make the ‘noodles’ by twisting the entire zucchini through the device. If you don’t have a spiralizer, slice zucchini strips as thinly as possible. Then, cut down zucchini for shorter noodles. Prepare Keto Zone pesto (omit cheese). Next, heat oil in a frying pan over medium heat until warm. Add tomatoes, garlic, thyme, salt, and pepper. Cook and stir until softened, about 3-5 minutes. Add the zucchini noodles and pesto and mix gently. Stir and heat until noodles and pesto are warmed through, just 1-2 minutes. Serve either warm or cold. Why Choose Plant-Based Keto Zone? While not everyone wants to follow a plant-based plan, many people do for cost savings, environmental reasons, to make a strong push against high cholesterol, and more. And what’s more, many non-vegan meat-eating Keto Zone eaters still eat many, many plant foods. Either way, it’s worthwhile to find out which foods make great plant-based keto options, and how to get the protein and healthy fats you need from plans if you forego the animal products. How to Eat Plant-Based Keto Zone There’s great news. You can get into the Keto Zone with a healthy plant-based Keto Zone plan. And, you can do so while getting all the healthy fat and protein nutrients you need for overall health. Here’s what to eat. Start With Fats: Plant-Based Keto Zone Fats Keto Zone starts with fats. Here are great healthy fat options: Extra-virgin olive oil and olives MCT oil or MCT oil powder Coconut meat and coconut oil Avocado and avocado oil Nuts and seeds (see list below) Plant-Based Keto Zone Proteins While proteins make up only a small percentage of Keto Zone calories (just 15-20%), they are still imporant. Proteins provide nutrients that support cell health and repair, metabolism, hormones, and more. Some great plant-based Keto Zone proteins include: Nuts and Seeds Pecans Brazil nuts Macadamia nuts Walnuts Chia seeds Flax seeds (make sure they’re ground) Hemp seeds Sunflower seeds Pumpkin seeds Each 1/4 cup of hemp seeds gives you healthy fats and a protein boost! Edamame and Tempeh Natural edamame is a great source of protein (although it’s best to avoid an overload of processed soy-fortified foods). Choose edamame, organic tofu, and tempeh. You can eat them roasted, dry roasted, and in salads. Each 1/2 cup of edamame can give you an 8.5-gram boost! When choosing edamame and tempeh, make sure they contain no added flavors, seasoning, or grains that increase the carbs. Also, choose non-GMO and organic. Avoid soybean-based processed foods as these often have sugars, carbs, MSG, and other ingredients added. Vegan Protein Powders It can be difficult to find a high-protein low-carb powder with good, wholesome ingredients. But look no further, as Dr. Colbert’s Protein Supremefood delivers all of this. It is an organic-based, non-GMO, brown rice- and pea-based protein powder. It only has 1 gram of net carbs per serving and is fortified with health-promoting ginger and turmeric. What’s more, it delivers a whopping 15 grams of protein per serving! Non-Vegan Options Even while eating plant-based, many vegetarians will still include eggs, dairy, or other proteins as desired. If this is the case, local free-range eggs, plain Greek yogurt and cream, and hydrolyzed collagen powder are great protein sources. Plant-Based Keto Dairy Next, if you’re looking for plant-based keto-friendly milk and/or dairy substitute, there are now many to choose from. Try: Coconut milk or cream, cashew milk, or almond milk (with little or no preservatives and no sugars) Vegan butter with healthy oils like olive oil Cashew cream or low-carb vegan cheeses made with healthy oils Coconut or cashew yogurt (unsweetened) Vegan Keto Carbs: Tons of Low-Carb Veggies Lastly, try to overflow your diet with healthful leafy greens and low-carb vegetables when you’re in the Keto Zone, whether plant-based or not. You can include: Artichokes Asparagus Avocados Artichokes Baby bok choy Bell peppers Broccoli and cauliflower Brussels sprouts Cabbage Celery Collard Greens Cucumbers Edamame Eggplant Fennel Garlic and onions Herbs like basil, mint, oregano, parsley and more Leafy greens, spinach, and kale Mushrooms Okra Onions Radishes Swiss Chard Turnips Zucchini You can also add a small number of fruits like berries (~1/4 cup per day), and/or use Red and Green Supremefood for a Keto Zone fruit and vegetable boost! Healthy Plant-Based Keto Drinks And of course, there are many plant-based Keto Zone drinks that nourish your body. In addition to water throughout the day, add black tea, green tea, and coffee for great brain-health, metabolism, and whole-body health benefits. Bottom Line If you want to eat a plant-based Keto Zone diet, you can certainly do it! You can get in the Keto Zone, without any animal products or only a select few you want to include. The Keto Zone is a wonderful and highly effective healthy eating plan that works well either way! To read the original article click here. For more articles by Dr. Colbert click here.

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