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Healthy Dessert: Carrot Zucchini Bread

FitSugar — Sat, 22 Aug 2009 03:00:00 -0700

Zucchinis are overflowing out of many people's gardens now so you can either find them free from a generous friend, or for a couple bucks at your local farmers market. Once you get your hands on this green summer squash, give this recipe a try.

Carrot Zucchini Bread
Grandma's recipe

Ingredients

1 1/2 cups whole wheat flour
2 tablespoons ground flaxseed (flax meal)
1 1/2 teaspoons cinnamon
1/2 teaspoon nutmeg
1 teaspoon baking soda
1/2 teaspoon salt
1/8 teaspoon baking powder
1 egg
1 cup Sucanat (or sugar)
1/4 cup brown sugar
1/2 cup oil
1 teaspoon vanilla
1 1/2 cups grated zucchini
1/2 cup grated carrots

Directions

Mix dry ingredients in a bowl and set aside.
In a separate bowl, beat egg and add sugars. Then add oil and vanilla and mix until smooth.
Stir in vegetables. Then mix in dry ingredients.
Pour into greased bread pan. Bake 45 to 55 minutes at 350° F until an inserted toothpick comes out clean.

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Learn to Love: Summer Squash

FitSugar — Thu, 18 Jun 2009 06:00:00 -0700

I have always held Winter squash in greater esteem than the Summer variety, since zucchini and crook neck squash seem to pale in comparison nutritionally. But it looks like I was wrong, because Summer squash has a lot to offer.

One cup of zucchini provides about 15 percent of the recommended daily intake for vitamin C and 10 percent of vitamin A. This veggie is high in manganese, a trace mineral that supports an active metabolism as well as brain function and bone health. One cup of Summer squash also provides two and a half grams of fiber, and every little bit of fiber adds up to make a healthy diet. Plus, you get around 10 percent of your daily intake requirements for potassium, folate, and vitamin K with a cup of squash, as well as a bit of omega-3 fatty acids. This variety of squash is also high in phytonutrients, though not quite as high as root vegetables, which have cancer-fighting effects.

Now that I have convinced us both of the nutritional merits this versatile vegetable, I am sure you are going to want to cook some up tonight. You can check out my serving suggestions when you read more.

Here are some of my favorite ways to enjoy green and yellow zucchini, crook neck squash, patty pan, and butter blossom squash:

Chop up a variety of Summer squash and saute in olive oil with garlic and red pepper flakes for an easy side dish.
Slice zucchini lengthwise, dip in olive oil, and grill.
For a veggie entree, cook up some creamy zucchini boats.

Love Summer squash? How do you like to cook you zucchini?

Getty

Healthy Recipe: Creamy Zucchini Boats

FitSugar — Sun, 03 Aug 2008 03:30:00 -0700

Fresh basil is plentiful in the Summer months and pairs so nicely with zucchini, another hot weather crop. I found a tasty recipe that combines the two and these Creamy Zucchini Boats are my new fave. I found the recipe in Cooking Light, but modified it a little, using fat free ricotta and grated carrots. It's savory, warm, soft and delicious. Perfect for an appetizer for your Summer BBQs.

To see the recipe just read more.

Creamy Zucchini Boats
Modified from a Cooking Light recipe

Ingredients

3 zucchinis
1 cup tightly packed basil leaves
1/4 cup loosely packed parsley
1 clove minced garlic
1/4 cup grated carrot
1/2 cup (4 oz.) fat free ricotta cheese
1/8 cup grated Parmesan cheese
1 tbsp hot water
1 tbsp lemon juice
1/4 tsp salt
1/4 tsp black pepper

Directions

Preheat the oven to 450° F.
Wash each zucchini thoroughly. Cut off the ends and then cut each one in half. Then cut each half lengthwise so you have 12 pieces of zucchini total.
With a spoon, scoop out the seeds and compost them, or use them to make soup broth. Place the zucchini boats on a lightly oiled cookie sheet.
Now you're ready to make the filling. Chop the basil and the parsley and place it in a bowl with the garlic, grated carrot, ricotta, Parmesan, water, lemon juice, salt and pepper. Mix it thoroughly.
Now fill each boat with the creamy mixture, pressing it down with the back of a spoon.
Bake for 20 minutes, or until the zucchini is tender.
Serve warm and enjoy.

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Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

Healthy Dose Link Time!!!!!!

FitSugar — Mon, 16 Jul 2007 11:45:00 -0700

HealthBolt says if you want to help the planet go old school and eat PBJ instead of an all-American all-beef patty.

Complete Running Network celebrates the power of Title IX with a great ad by Nike.

About: Yoga continues her love of summer bugs with Locust pose. It is great way to strengthen your back.

Back in Skinny Jeans congratulates Dean Karnazes on his ESPY award. He is that crazy and an inspirational ultra-marathoner.

Suffering from the Monday blues? Yoga Coffee Outlook has a list of 25 things you can do to improve your mood.

Fitness Fixation works on breaking the habit of "fat talking." It's a great habit to break.

fitPod wants you to celebrate your sudden moves. This new playlist could be the musical motivation you're looking to accompany your plyometric workout.

That's Fit has the skinny on eating sugar and going blind. Macular degeneration is serious business.

About: Low Fat Cooking teaches you the art of creating simple, low fat desserts. Check out this recipe for broiled nectarines with sour cream.

Leslie at The Weighting Game poses the question Do diets work? Her perspective is truly interesting, check it out.

iFit&Healthy shares details of Hilary Duff's diet.

The Skinny Website shares celeb quotes on body image. Jordin Sparks has a level head on her shoulders and Jessica Alba relies on Spanxs just like the rest of us.

Looking for a new way to incorporate summer veggies into your life? Try YumSugar's inspired side: zucchini and pecorino salad.

It's Summer Squash Time!

FitSugar — Thu, 07 Jun 2007 12:30:00 -0700

Ahh summer. It's almost here and with it comes a whole array of fresh fruits and veggies. Summer squash is one of my favorites because it tastes good raw and cooked. I didn't know this, but it's relatives with the melon, the cucumber, and eggplant. Cucumber makes sense, but melon? Who knew?

You can find summer squash in all kinds of shapes and varieties. Zucchini, yellow squash, pattypan squash, and globe squash are all summer squash. The best part is that you can eat the entire vegetable - the skin, flesh and seeds. Unlike winter squash, summer squash are more fragile and cannot be stored for long periods of time, so make sure to use them soon after you buy them.

Want to know why they're so healthy for you? Then read more

Did you know that summer squash have anti-cancer effects with the ability to prevent cell mutations? They're also an excellent source of magnesium, vitamin A, fiber, potassium, folate , copper, riboflavin (B2), and phosphorous. The magnesium can help reduce the risk of heart attack and stroke. Together with the potassium in summer squash, magnesium is also helpful for reducing high blood pressure. That's not all - summer squash's fiber has been shown to lower high cholesterol levels!

Now that's one vegetable you don't want to forget to grill this summer!

Fit's Tips: Want to try something different? Try cutting up some summer squash and putting it in your salad.

Source

Healthy BBQ - Grilled Veggies

FitSugar — Fri, 18 May 2007 14:30:00 -0700

BBQs aren't just about hot dogs and hamburgers - oh no. When you start grilling veggies, your BBQ options become endless.

Here are some tips for grilling vegetables:

First off you've got to get yourself a Stainless Steel Grill Wok Topper like this one ($24.99). It prevents smaller foods like shrimp and chopped veggies from falling through the grate onto the coals or gas.
Cut up your favorite fresh vegetables. I love red, green, yellow, and orange peppers, carrots, zucchini, summer squash, mushrooms, Vidalia onions, and broccoli. But cut slightly larger pieces than you usually do, because grilling makes them shrink a little.
Brush your veggies with olive oil (for flavor and to prevent them from sticking to the metal) and sprinkle them with rosemary, minced garlic, salt and pepper, then place them on the grill.
Shake or stir them quite often, and watch them closely since they don't take very long to cook.
When they're ready, pour them onto a plate and serve. They're delicious to eat plain with the rest of your BBQ food, or you can top them on your burgers or hot dogs.

Fit's Tips: Vary the flavor of your grilled vegetables and experiment with different sauces, herbs and spices. Sometimes I'm in the mood for adding fresh grated ginger and lemon juice. Other days I'm into adding hot sauce - it's great for clearing the sinuses when my allergies are really bad.

Healthy Dinner Idea: Zucchini Latkes

FitSugar — Fri, 04 Sep 2009 05:50:59 -0700

Is your garden overflowing with zucchini? Have you eaten too many pieces of zucchini bread? Here's a savory zucchini alternative that you can serve with dinner. Although latkes are usually a holiday treat, they're delicious any time of year.

To see my recipe read more.

Recipe for Zucchini Potato Latkes
A variation of my grandmother's

Ingredients

3 russet potatoes, grated
1 zucchini, grated
1/2 medium sweet onion, minced
3 eggs
2/3 cup whole wheat flour
1/2 teaspoon salt
1/2 teaspoon pepper
1/8 cup canola oil

Directions

Place the potatoes and zucchini in a colander to allow the excess moisture to drain out. You can gently press the veggies down to encourage more liquid to drain out.
Move the potato and zucchini mixture into a large bowl and add the onions, eggs, flour, salt, and pepper. Mix well.
Heat the oil in a pan on medium heat. Add large spoonfuls of the batter to the pan and shape them into pancakes that are about 1/4 inch thick. Cook each side until golden brown, about five to eight minutes per side.
Place a paper towel on a plate, and then put the cooked latkes on top so the extra oil can be absorbed.
Serve warm with ketchup or salsa.

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What do you do with your abundant crop of this Summer squash?

Healthy Recipe: Pumpkin Zucchini Muffins

FitSugar — Sun, 19 Oct 2008 03:30:00 -0700

It's harvest time and amazing produce is plentiful, especially zucchinis and pumpkins. Why not take advantage of these veggies with a little Autumn baking? Here's my recipe for Pumpkin Zucchini Muffins. They're a cinch to whip up and take half as long to bake as regular loaves. Plus the smaller portion size allows you to enjoy them without inhaling half a loaf in one sitting, which is always a plus in my book.

To see how I make these savory muffins read more.

Pumpkin Zucchini Muffins
Adapted from allrecipes.com

Ingredients

3 eggs, lightly beaten
2 cups Sucanat
1 cup cooked pumpkin (you can also use canned pumpkin)
1 cup butter or margarine, melted (I used Earth Balance sticks)
1 tablespoon vanilla extract
1 1/2 cups whole wheat flour
1 1/2 cups unbleached all-purpose flour
1 teaspoon baking soda
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon ground cloves
1 cup shredded zucchini
1 cup chopped walnuts

Directions

Preheat the oven to 350° F.
In a mixing bowl, combine eggs and sugar. Add pumpkin, melted margarine, and vanilla.
In a separate bowl, combine dry ingredients.
Gradually add dry ingredients to pumpkin mixture and mix well. Then stir in the zucchini and nuts.
Pour into muffin tins. You'll have enough batter for about 30 muffins. Bake for 20 to 30 minutes or until you can poke a toothpick in a muffin and it comes out clean. Cool in pans for 10 minutes. Then enjoy!

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Do you have a healthy snack or recipe to share? Then share it in the Lite'n it Up - Healthy Recipe Group and I might just post it on FitSugar.

Healthy Dinner Idea: Tomato, Black Bean, and Tofu Quesadillas

FitSugar — Sat, 19 Sep 2009 03:30:09 -0700

Right about now, gardens across the country are overflowing with tomatoes, so here's a quick recipe you can whip up before they go bad.

To see the easy recipe read more.

Recipe: Tomato, Black Bean, and Tofu Quesadilla
from my kitchen

Ingredients

1/2 sweet onion, diced
1 block of firm tofu, cubed
1 red pepper, diced
1 yellow pepper, diced
3 cups diced tomatoes
1 teaspoon cayenne pepper
1 can black beans, rinsed
Salt and pepper to taste
Olive oil
4 whole wheat tortillas
Shredded cheese

Directions

In a pan, sauté the onions in one teaspoon of olive oil on medium heat.
In a separate pan, sauté tofu in one teaspoon oil. Season with some salt and pepper, stirring every so often until lightly browned.
Add the peppers to the pan with the onions, and sauté for five minutes.
Add the tomatoes, the cayenne pepper, salt, and pepper, and cook on low for 10 minutes, or until it's thickened up. Mix in the black beans and cook for another few minutes.
Stir in the tofu and remove from heat. Place in a storage container for now.
Wash the pan and place it back on the stove on medium heat with one teaspoon olive oil. Place a tortilla in the pan and spin it around to distribute the oil.
On one half, sprinkle a little shredded cheese. Add half a cup or so of the tomato and bean mixture, spreading it evenly. Sprinkle on a little more cheese and fold the tortilla in half. Cook on both sides for a couple minutes, then serve.
Cook up the rest of the quesadillas or place the tomato mixture in the fridge for later.

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Want more healthy meal ideas or have a recipe of your own to share? Then check out Fit's Health Recipe Group.

Healthy Eating Tip: Join a CSA

FitSugar — Thu, 01 Oct 2009 09:00:10 -0700

With local and organic food having such a high price tag, it can be hard to eat in a sustainable way. One way I've gotten around the high costs is by joining a CSA (Community Supported Agriculture). The idea of a CSA is pretty simple - consumers pay farmers directly for a portion of their crop. It's a huge benefit to my health, and my money goes directly to a small, family-owned farm.

To give you an idea of how a CSA works, I'll use mine as an example. I pay $23 each week for enough produce to feed two people. My last box contained four Braeburn apples, four oranges, two pounds of heirloom tomatoes, one bunch of broccoli, two pounds of red potatoes, one pound of zucchini, one pound of green beans, one bunch of basil, and one head of red lettuce. All of the produce was grown on an organic farm located 90 miles from my home in San Francisco. For an additional fee I can also request organic dairy products, grass-fed meat, and Fair Trade coffee.

For tips on choosing a CSA, read more.

Although the basic idea of a CSA is the same no matter which you choose, details vary among farms. Here are some things to keep in mind when shopping for a CSA.

Decide how you want your produce box delivered. Many CSAs offer home delivery, while other CSAs leave boxes at convenient pick-up points in your town or city.
Membership is either calculated by the season or on a month-to-month basis. You'll save even more money if you can pay for the entire season at once.
Most CSAs choose what produce they deliver each week. Don't be alarmed -recipes are usually included and you can expect the best the season has to offer, as well as staple items. There are some CSAs that will let you pick and choose specifically what you'd like in your box that week based on their crop.
CSAs are beginning to offer much more than produce. If you are interested in meat, dairy, baked goods, and other eatables, shop around.

Visit the Local Harvest website to find a CSA near you.

Source: Flickr User 427