Garlic Zucchini "HUMMUS" and Cinnamon-Sugar Hummus

Here is a sneak preview of my new Kids Color Cookbook, which is now offered in an electronic version! I also wanted to take the time to thank all of you for your love and support. My husband lost his job over a month ago and we have been trying to make it on one income. All of your help with buying my books and purchasing through my aStore really helps my family. You all are blessings to us! Click HERE to find my books and other healthy products!

Most of you know hummus is traditionally made with chickpeas, which is a legume. My program doesn't allow beans or legumes. Sure, they seem harmless...no corn syrup, no trans-fats, no "plastic package" surrounding this food item...so what's wrong with eating Hummus?

Beans and legumes, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn's, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating. 

This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!

"HEALTHIFIED" GARLIC HUMMUS

1 large zucchini, cut into chunks
1/2 cup tahini

1 clove garlic, peeled
1 TBS macadamia nut or olive oil
2 TBS lemon juice
1 tsp cumin
1 tsp smoked paprika
1 tsp Celtic sea salt

Combine all the ingredients in a high powered blender or food processor and process until smooth. Taste and adjust the seasonings to taste. Makes 4 servings.

CINNAMON-SUGAR "HUMMUS" VARIATION: Omit the garlic, cumin, and paprika. Add 1/4 cup Swerve (or 1 tsp stevia glycerite) and 2 tsp cinnamon. Serve with BAGEL CHIPS (recipe in Kids Cookbook).

NUTRITIONAL COMPARISON (per cup)
Traditional Hummus = 435 calories, 21g fat, 10g protein, 49.9g carbs, 9g fiber (40.9 effective carbs)
"Healthified" Hummus = 228 calories, 19g fat, 6.5g protein, 10.5g carbs, 3.9g fiber (6.6 effective carbs)

Spaghetti Carbonara

Yes, I am strict with clients, BUT it really works when you follow my instructions. Here is a wonderful testimony from a woman who came into my office at the end of April.

"Dear Maria,

I had to write to tell you just how much you have changed my life.  When i came to you for a consultation I was at the heaviest I had ever been in my life.  I was depressed, and scared for my health.  Seeing my Mom go through a stroke at age 57 , I guess you can say "scared me straight."  I had been checking out your blog on and off for quite a while before I finally decided that I HAD to make a change, and I felt compelled to seek out your help.  I was nervous, scared, and excited.  I had tried so many different methods of weight loss over the years that I wasn't sure if this was going to work or not.  Never in my wildest dreams did I think that my life would be transformed the way it has been because of all you have taught me.  When I first met with you, we found numerous health concerns, besides being obese, I also had a high estrogen level, sinus issues, severe eczema, asthma, intense cramps during my period, episodes of severe heartburn, and gas and bloating.  Through all the changes you suggested, and all of your amazing support I am so thrilled to say all of these things have disappeard, and on top of that I have lost 47 pounds, and I am still losing!  I feel incredible, and I couldn't have done it, and keep doing it without you.  Even after our month has been done you have continued to be my number one supporter.  Whenever people ask how I am doing it, I sing your praises.  You not only know what you are doing, you know what people need as far as caring and support.  A million thank yous,

Leah"

"HEALTHIFIED" CARBONARA
4 packages Miracle Noodles (or 2 medium zucchini)
8 slices bacon, chopped
1/2 cup onion, chopped
1 clove garlic, minced
1/4 cup fresh peas (optional...peas are a starch)
4 eggs
1/2 cup grated Parmesan cheese
1 pinch salt and black pepper to taste
2 TBS fresh parsley, chopped
2 TBS grated Parmesan cheese

Open Miracle Noodles, rinse with water (a lot!) and drain. Pat dry and set aside. If you are using zucchini, cut the zucchini into "pasta." If you are using zucchini "pasta" my suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate. To find the awesome noodle maker click HERE.

In a large skillet, cook chopped bacon until slightly crisp; remove and drain onto paper towels. Reserve 2 tablespoons of bacon fat and heat in reused large skillet. Add chopped onion, and cook over medium heat until onion is translucent. Add minced garlic and peas (if using), and cook for an additional 1 minute. Return cooked bacon to skillet; add cooked and drained spaghetti. Toss to coat and heat through. Add beaten eggs and cook, tossing constantly with tongs or large fork until eggs are barely set. Quickly add 1/2 cup Parmesan cheese, and toss again. Add salt and pepper to taste (remember that bacon and Parmesan are very salty). Serve immediately with chopped parsley sprinkled on top, and extra Parmesan cheese at table. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Carbonara = 523 calories, 15.5g fat, 28g protein, 66.2g carbs, 0.8g fiber (65.8 effective carbs)
"Healthified" Miracle Noodle Carbonara = 197 calories, 12.9g fat, 15.8g protein, 4g carbs, 0.8g fiber (3.2g fiber
"Healthified" Zuuchini Noodle Carbonara = 212 calories, 13g fat, 17g protein, 7.4g carbs, 1.9g fiber (5.5 effective carbs)

Simple "PASTA" and EASE ANXIETY

GABA is the primary neurotransmitter in the temporal lobe, the area of the brain that governs perception, attention, speech and motions. Low levels of this chemical have been linked to psychological symptoms such as insecurity, excessive worrying, fear of new experiences, poor concentration and lack of impulse control. But as GABA shortfalls are corrected, we can regain calmness, dependability and objectivity. GABA deficiency displays as anxiousness, nervousness, irritability, restlessness, allergies, blurred vision, clammy hands, butterflies in the stomach, dizziness, IBS, constipation, neuropathy, fibromyalgia, headache, insomnia, trembling or shaking, tinnitus, manic depression, and mood disorders. You don’t need all of these issues to be deficient in GABA. To read more on how to increase GABA through foods and supplements, check out my book: Secrets to Controlling Your Weight Cravings and Mood.

Eating foods high in fiber increases glutamic acid/glutamate which forms glutamine, an amino involved in the production of GABA. Cooking destroys amino acids so eat as many raw foods as possible, such as the zucchini in this recipe.

4 TBS macadamia nut oil, divided
5 garlic cloves, coarsely chopped
3 oz thinly sliced prosciutto or ham
8 large eggs
1 large zucchini, into "noodles"
1 lb asparagus, cleaned and trimmed
1 cup freshly grated Parmesan cheese

Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. Set aside. Heat 2 TBS oil in large skillet over medium-high heat. Add garlic; stir 30 seconds. Add prosciutto strips; cook until slightly crisp. Remove from heat and set aside.

Heat 1 tsp oil in each of 2 skillets over medium heat. Crack 4 eggs into each skillet. Cook on 1 side until eggs begin to set, about 2 minutes. Remove from heat. Cover; set aside.

Add sliced asparagus to a pot of boiling water; cook until noodles are cooked through and asparagus is just tender, 2 to 3 minutes. Drain asparagus, reserving 1 cup cooking liquid.

Add zucchini noodles and asparagus to prosciutto mixture in skillet. Cook over medium heat until heated through, tossing and adding reserved cooking liquid by 1/4 cupfuls to moisten.

Remove skillet from heat. Add grated Parmesan cheese and remaining 1 TBS plus 1 tsp macadamia nut oil and toss to coat. Divide among 8 plates. Top each serving with 1 egg and cheese shavings. Serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Noodle Dish = 261 calories, 12.3 carbs, 1.6 g fiber, 16.2 g protein
"Healthified" Noodle Dish = 215 calories, 3.9 carbs, 1.2 g fiber, 15 g protein

Fried "Apples"

This tastes great by itself, on top of a "healthified" ice cream or on top of a pork loin!

1 zucchini or jicama
2 TBS coconut oil OR butter
3 TBS Just Like Brown Sugar
1 TBS lemon juice
2 tsp vanilla
1 tsp cinnamon

Peel the jicama or zucchini, cut lengthwise into quarters (if using zucchini remove the seeds). Slice into "apple" slices or cubes.

Heat the butter over high heat in a medium skillet. When the butter has melted and has turned brown (not black). Stir in all the ingredients and cook on medium heat until the veggie is to desired consistency (the longer you cook it the softer it will be). Adjust the sweetener and cinnamon, if needed. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fried Apples = 111 calories, 5.9g fat, 0.2g protein, 14 carbs, 1 fiber
"Healthified" Fried Zucchini = 67 calories, 5.9g fat, 0.7g protein, 2.7 carbs, 1 fiber
"Healthified" Fried Jicama = 71 calories, 5.9g fat, 0.3g protein, 3.7g carbs, 1.8g fiber

(adapted from Linda's Low Carb Genaw.com)

Hamburger Helper

Here is another staple to toss from your pantry!

Ingredients = Enriched Pasta (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Corn Starch, Salt, Enriched Flour (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Onion*, Partially Hydrogenated Soybean Oil, Ricotta Cheese (Whey, Milkfat, Lactic Acid, Salt)*, Sugar, Monosodium Glutamate, Monoglycerides, Natural and Artificial Flavor, Corn Syrup*, Maltodextrin, Citric Acid, Yeast Extract, Modified Corn Starch, Colored With (Yellows 5 & 6 Lake, Yellows 5 & 6, and Red 4O Lake), Barley Flour, Soy Sauce (Water, Soybeans, Wheat, Salt), Dextrin, Vinegar*, Yeast, Spices, Cheddar Cheese (Milk, Cheese Cultures, Salt, Enzymes)*, Garlic*, Egg, Soy Flour. * Dried Contains Wheat, Milk, Egg and Soy Ingredients.

This way tastes SOOOO much better anyway!

Here is a healthier version of a classic...

2 medium zucchini OR eggplant (peeled and cut into 'cubes')
1 TBS butter or coconut oil
1 lb. ground beef (grass-fed)
2 cups tomato sauce
1 cup water
1/2 cup onion, diced
1 clove garlic, chopped
4 oz. sharp cheddar cheese, cut into small squares (goat cheese if dairy sensitive)
1 tsp oregano
1 tsp Basil
1/2 tsp parsley
1/2 tsp chili powder
1/4 tsp clove
1/4 tsp ginger

Prepare "Noodles": With potato peeler, peal off skin. Cut the vegetable into cubes. Place the cubed veggie in pan with butter. Saute over medium-high, stirring to prevent burning. Cook until edges are translucent, for about 3-5 minutes. Set aside.

In a large saute pan, brown ground beef and drain fat. Add onion, garlic, and spices. Stir in the tomato sauce and water and stir. Add cheese. Stir to melt cheese. When cheese is completely melted add "noodles." Stir well and serve. Serves 4.

NUTRITIONAL COMPARISON (per serving):
Traditional Hamburger Helper = 656 calories, 22g fat, 48g protein, 53 carbs, 2.4 fiber
"Healthified" Hamburger Helper = 404 calories, 19g fat, 44.7g protein, 10 carbs, 3.5 fiber

Thai Peanut "Noodles"

I love peanut butter! I ate this for a 3PM snack when I got home. I am usually very hungry and this totally satisfied me and I loved that the peanut butter gave me a little love to my sweet tooth!

I always have a batch of zucchini shredded into noodles in the fridge and I had the peanut sauce ready to go. All I had to do when I got home was put the two together! I enjoyed it cold, but you could warm it first if desired.

Noodles:
4 cups zucchini, cut into noodle-like strips
*I used my handy-dandy tool: The Spiral Slicer

Peanut Sauce:
4 TBS natural peanut butter
4 TBS hot water
2 TBS aged wheat free tamari sauce (fermented soy sauce)
1 1/2 TBS Swerve
1/4 teaspoon cayenne pepper
1 1/2 teaspoons lemon juice
Peanuts for garnish: I made chili lime peanuts...recipe to come:)

In a small bowl combine peanut butter and water; mix until a smooth paste forms. Stir in soy sauce, then Swerve, cayenne and lemon juice. Mix by hand until well combined and smooth. Mix with the zucchini and enjoy! Makes 4 servings.

Option: add chicken or shrimp to make this one hardy meal!

NUTRITIONAL COMPARISON (per serving)
Using White Pasta = 322 calories, 44 carbs, 3g fiber, 12g protein, 11g fat
Using Zucchini Pasta = 119 calories, 7 carbs, 3g fiber, 7g protein, 8g fat

Zucchini Crisp and Fructose Facts

This recipe reminds us of an apple crisp, with less fructose. The only organ in your body that can take up fructose is your liver. The first thing that eating fructose does is causing an increase in uric acid. Fructose inhibits nitric oxide, which would otherwise reduce our blood pressure. This is why fructose is famous for causing hypertension (high blood pressure).

Fructose also initiates what’s known as lipogenesis, excess fat production. And the third thing that fructose does in the liver is it initiates an enzyme that inhibits our insulin receptors. That means your insulin levels all over your body have to rise...causing a whole slew of problems, including weight gain.

Between 1970 and 2003 our average consumption of fructose increased from less than half a pound per year to 56 pounds per year. We were never designed to take in so much fructose. Even some natural sweeteners have lots of fructose. From 90 to 97 percent of the sugar in agave nectar is fructose. Up to half of the sugar in some varieties of honey is fructose. To read more, check out the book: GOOD CALORIES, BAD CALORIES.

So is an "apple" the devil...no, but here is a way to lower the fructose overall.

Nutritional Comparison per cup:
Apple = 95 calories, 21 carbs, 4 fiber
Zucchini = 20 calories, 4 carbs, 1 fiber

8 cups cubed peeled zucchini
1/4 cup lemon juice
1/4 cup Truvia (or 1/4 cup erythritol and 1 tsp stevia glycerite)
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg

TOPPING:
1 cup Truvia (or 3/4 cup erythritol and 1 tsp stevia glycerite)
1 cup chopped pecans
1 cup almond flour
2/3 cup cold butter

In a bowl, combine the zucchini, lemon juice, sweetener, cinnamon and nutmeg; mix well. Pour into a greased 13-in. x 9-in. x 2-in. baking dish.

For topping, combine sweetener, pecans and almond flour in a bowl; cut in butter until crumbly. Sprinkle over the zucchini mixture. Bake at 375 degrees F for 45-50 minutes or until bubbly and the zucchini is tender. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Apple Crisp = 525 calories, 67 carbs, 2.3 fiber
"Healthified" Crisp = 363 calories, 15 carbs, 7.2 fiber!

Seafood Alfredo and zinc information

Are you suffering from intense cravings? It could be a zinc deficiency. Zinc is essential to blood sugar regulation by influencing carbohydrate metabolism, increasing insulin response, and improving glucose tolerance. Zinc influences basal metabolic rate, thyroid hormone activity, and improves taste sensitivity.

The average American diet is already deficient in many mineral but in someone who frequently diets...even more so! The best sources of zinc include oysters and red meat, neither of which is eaten frequently by many people. The average American consumes less than 10 mg of zinc per day, far less than what is required for normal sugar metabolism or the other functions of zinc in the body.

Correcting a zinc deficiencies (along with other minerals) can go a long way toward helping the frustrated dieter control impulses to eat something sweet, something fatty, or something devoid of nutrition in an attempt to satisfy an inner compulsion.

Zinc is also essential for keeping a healthy immune system, building proteins, triggering enzymes, and creating DNA. Zinc also helps the cells in your body communicate by functioning as a neurotransmitter. A deficiency in zinc can lead to stunted growth, diarrhea, impotence, hair loss, eye and skin lesions, impaired appetite, and depressed immunity.

Certain prescriptions, including birth control, deplete zinc in our body. A zinc deficiency could cause birth defects. So if you are planning on getting pregnant, a good rule of thumb is to discontinue birth control for 6 months before getting pregnant. Increasing your zinc through food is always the best choice, so we can maintain a proper copper-zinc balance. Grass-fed red meat, and seafood are awesome sources. Oysters are FILLED with zinc, but I like crab better, which also has loads of zinc.

I know my recipe sounds a little crazy, but it tastes awesome. The cream cheese makes it so thick. This added an amazing flavor without extra calories, 1 TBS of heavy cream is 100 calories, 1 TBS of cream cheese is 50 calories. Since cream cheese is so much thicker, you can add a flavorful broth to thin the alfredo and you save a lot of calories.

"HEALTHIFIED" ALFREDO

1 large zucchini (made into 6 cups of "pasta")
Shrimp, crab, scallops...whatever protein you enjoy
Fresh tomatoes, cut into slices

Sauce:
1 stick butter
2 cloves garlic
4 TBS cream cheese
1/3 cup beef broth
1/2 cup Parmesan cheese

Place butter in a sauce pan with garlic and cook until light golden brown, stir constantly, or the butter will burn. Turn to a low heat. Smash up garlic cloves in the butter. Stir in cream cheese, broth and Parmesan. Simmer for at least 15 minutes...the flavors open up if you simmer longer:) Serve over zucchini noodles and your choice of seafood. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Alfredo Pasta = 665 calories, 33g fat, 17g protein, 71 carbs, trace fiber
"Healthified" Alfredo = 315 calories, 31g fat, 7.7g protein, 5.2 carbs, 1.3g fiber

NUTRITIONAL COMPARISON:
White Pasta 43 carbs, 0 fiber, 246 calories
Zucchini "noodles" 4 carbs, 2 fiber, 20 calories

My suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate. To find the awesome noodle maker click HERE.

Garden Spaghetti

My friend, Amy, told me about this awesome product to make veggie pasta. It is so great! Now that zucchinis are taking over gardens, what a perfect way to lighten up your pasta dish. I found it on www.amazon.com
Click here: MIU France 90003 Vegetable Julienne Slicer


Nutritional Comparison: Per CUP
White Pasta = 246 calories, 43 carbs, 5 fiber
Zucchini = 20 calories, 3 carbs, 1 fiber

Here is a recipe that you can create using things from your garden or local farmer's market. Tomatoes are coming in, basil, zucchini...YUM!



4 cups zucchini pasta
2 pounds tomatoes
4 cloves crushed garlic
1 tablespoon olive oil
1 tablespoon chopped fresh basil
1 tablespoon tomato paste
Iodized sea salt to taste
ground black pepper to taste
1/4 cup freshly grated Parmesan cheese

Place tomatoes in a kettle, and cover with cold water. Bring just to the boil. Pour off water, and cover again with cold water. Peel. Cut into small pieces.

Cut zucchini into noodles and set aside. (I shaved the peel off first, so it would really look like noodles.)

In a large skillet or saute pan, saute the garlic in enough olive oil to cover the bottom of the pan. The garlic should just become opaque, not brown. Stir in the tomato paste. Immediately stir in the tomatoes, and salt and pepper. Reduce heat, and simmer until the pasta is ready; add the basil.

Toss zucchini noodles with a couple of tablespoons of olive oil, and then mix into the sauce. Reduce the heat as low as possible. Keep warm, uncovered, for about 10 minutes when it is ready to serve. Garnish generously with fresh Parmesan cheese.

VARIATIONS: Saute fresh quartered mushrooms with the garlic, or add shrimp, chicken...you name it:)

Chocolate Zucchini Brownies

NO one wishes harm on their children, but if you feed them trans-fats, you are unknowingly setting them up for severe health issues. This is because trans-fats in foods are like BIG SUV's trying to park into a "compact" parking spaces of our cells that are reserved for healthy Omega 3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of trans fats.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest trans fats. BUT what is even more disturbing, is that when you switch to eating 100% trans-fat free our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood.
Children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to have a harder time focusing, an increase risk of depression, have heart disease and strokes at earlier ages. BUT even if you avoid typical "junk food," you must remain a detective! I have seen trans-fats in refrigerated SALSA!

Hostess Brownie Bites Ingredients: Sugar, Partially Hydrogenated Soybean Oil, Whole Eggs, Corn Syrup, Semi-Sweet Chocolate Chips (Sugar, Chocolate Liquor, Dextrose, Cocoa Butter, Soy Lecithin, Vanillin), Enriched Bleached Wheat Flour (Flour, Barley Malt, Ferrous Sulfate (Iron), "B" Vitamins [Niacin, Thiamine Mononitrate (B1), Riboflavin (B2), Folic Acid)], Cocoa Processed With Alkali, Cocoa, Contains 2% Or Less Of: Water, Salt, Milk Protein Concentrate, Nonfat Milk, Sweet Dairy Whey, Mono And Diglycerides, Soy Lecithin, Xanthan Gum, Polysorbate 60, Sodium Stearoyl Lactylate, Natural And Artificial Flavor. Contains Egg, Wheat, Milk And Soybeans

These were a very tasty, fudgy brownie. The batter will be crumbly, some of you might be tempted to add an egg, but don't. If you do, you will end up with a cake rather than a "fudgy" brownie.



BROWNIE:
1/2 cup coconut oil or butter, softened
3/4 cups Swerve (or Erythritol and 1 tsp stevia glycerite)
1/4 cup unsweetened almond milk
2 tsp vanilla extract
2 cups peanut flour
1/2 cup unsweetened cocoa powder
1 1/2 tsp baking soda
1 tsp Celtic sea salt
2 cups shredded zucchini
1/2 cup chopped walnuts (optional)
FROSTING:
6 TBS unsweetened cocoa powder
1/4 cup butter
1/4 cup Confectioner Swerve (or erythritol and 1 tsp stevia glycerite)
1/4 cup unsweetened almond milk
1/2 tsp vanilla extract


Preheat oven to 350 degrees F (175 degrees C). Grease a 9x13 inch baking pan. In a large bowl, mix together the oil, sweetener, almond milk and 2 teaspoons vanilla until well blended. Combine the peanut flour, 1/2 cup cocoa, baking soda and salt; stir into the sugar mixture. Fold in the zucchini and walnuts. Spread evenly into the prepared pan.

Bake for 25 to 30 minutes in the preheated oven, until brownies spring back when gently touched. To make the frosting, melt together the 6 tablespoons of cocoa and butter; set aside to cool. In a medium bowl, blend together the sweetener, almond milk and 1/2 teaspoon vanilla. Stir in the cocoa mixture. Spread over cooled brownies before cutting into squares. Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Brownie = 199 calories, 10g fat, 2.8g protein, 28 carbs, 2g fiber
Per Brownie = 116 calories, 10g fat, 5.2g protein, 5.7 carbs, 2.9g fiber

Low fat Vegetable Latkes With Cinnamon Apple Sauce

I love variety in breakfast,with time to spare and recipes in hand,why not make every breakfast an extraordinary one.On breakfast menu today are Latkes, traditionally prepared on Hanukkah,these are the crisp deep fried potato pancakes.I give them a low calorie make over without using eggs,frying in least amount of oil on stove-top or even better baking and casting the white potatoes with some vibrant vegetables to enhance the flavor and nutrition.

Recipe Low fat Eggless Vegetable Latkes
makes 18-20 small latkes
Ingredients
1 medium Sweet potato,peeled and grated
1 big carrot,peeled and grated
1 medium russet potato,peeled and grated
1 large zucchini,grated
1 tablespoon Onions,finely chopped or minced
2 tablespoon wheat flour
1/2 teaspoon freshly ground black pepper
3/4 teaspoon salt
1 tablespoon(about 4 teaspoons) canola oil or cooking spray if baking

Method
Combine all the grated vegetable in a large mixing bowl.Add flour,season with salt and pepper and stir to distribute evenly.
Heat about about 2 teaspoon of oil in a large non-stick pan or cast iron pan over medium heat.Carefully place about a tablespoon of the vegetable mixture on the hot oil and flatten a little using a spatula.I fried 6-7 at a time in the large pan.Flip after 4-5 minutes until golden brown and repeat on other side.Strain any excess oil on a paper towel.Add about a teaspoon of oil for each batch of latkes.Finish making the latkes with rest of the mixture.Keep warm in oven.Serve with Fat-free sour cream and Cinnamon apple sauce on side.

Baked Latkes
Spoon the vegetable mixture on a lightly greased baking sheet and flatten them a little.Spray a little cooking spray over each of them and bake at 375 oven for 15-20 minutes until the top is crisp and golden brown on top.


To make Cinnamon Apple Sauce for 3-4 servings.
Peel, core and chop 4 Macintosh or Granny smith apples.Cook them with a cup of apple cider,1/2 teaspoon cinnamon and 1/4 teaspoon lemon zest until soft and mushy about 30 minutes.Puree for smoother sauce.

Immune boosting Foods.Vegetarian Lasagna (with Kale,Zucchini and Broccoli).

The Flu scare sure has spooked us all more than ever this season.Besides the preventive measures such as getting the flu shot, washing hands often ,disinfecting and avoiding contact with sick people be sure to consume nutrient rich foods to build a good defense against infections.

Eating from variety of fresh fruits and vegetables builds strong immune system.With flu season in full swing,it becomes all the more essential to make that right choice.Here are the important nutrients and good foods proven to build a strong defense against the infections and diseases.

*Beside the juicy oranges ,vegetables like broccoli, kale,peppers,tomatoes, berries,peaches and apples are good sources of Vitamin C .

*Vitamin E and Omega-3 fatty acids together are also essential for boosting the immunity.Almonds,dark leafy greens,broccoli and tomatoes are common foods rich in vitamin E.Flax oil,Extra virgin olive oil and fish like salmon are rich in omega-3.

*Minerals Zinc and Selenium are need in just the right quantities to build immunity.Wheat germ,wheat bran ,nuts like cashews,pine nuts and pecans are rich in zinc.Mushrooms,chicken and seafood like shrimp ,salmon and tuna is rich in selenium.

*Spices like fresh garlic and ginger ,dry spices like turmeric ,cumin ,coriander and cinnamon are wonderful immune enhancers.

*Flavonoids and probiotics are becoming ever so popular for building strong body defense.Yogurts with live cultures are best source of probiotics.Flavonoids are present in foods like Cocoa,Dark leafy greens, beans and fresh cranberries.

*Cartenoids like beta-carotene found in Sweet potatoes,carrots and dark leafy greens are also counted as immune boosters.

[Book referred for immunity foods Super Immunity foods and WHFoods ]

Find this veggie rich recipe of Vegetarian Lasagna (with Kale,Zucchini and Broccoli) at Wandering Chopsticks,the featured blog of month for Tried and Tasted Event.The Host of the month is Trupti of Trupti´s Food Corner .I used low fat ricotta instead of mozzarella,although one can used both kind of cheeses.The juicy vegetables fill in perfectly,truly a wholesome alternative to those on no meat diet.

Classic Ratatouille

Ratatouille(pronounced RAT-EH-TOO-EY and literally meaning "Chunky stew to stir") is a Classic French-Provençal dish with earthy flavors of abundantly fresh veggies.Dated back to 18th century France,the dish was poor farmer's nutrient rich meal.

I was introduced to this vintage recipe from the Disney-Pixar's Comedy "Ratatouille".The vibrant recipe at smitten kitchen inspired by the Movie itself was very impressive ,then I was thinking an easier method like the chop and toss method used in the Ratatouille pasta.

A really good ratatouille is not one of the quicker dishes to make,as each element is cooked separately before it is arranged in the casserole to partake of a brief communal simmer.This recipe is the only one we know of which produces a ratatouille in which each vegetable retains its own shape and character.~ Julia Child
More recently while browsing through Master Chef Julia Child's Classics found really good ratatouille recipe that undoubtedly seemed the best to bring out the flavors for an ultimate,delicate and crisp ratatouille.

The recipe here is adapted from both the tried and tasted recipes.One can layer vegetables,alternating or just top one layer of vegetable over the other.More importantly use fresh ingredients and avoid any canned vegetables for a flavorsome ratatouille.


Serves 3-4
Ingredients
2 medium Italian or Japanese eggplants or 4 medium Indian eggplants,thinly sliced(with Skin on))
2 yellow squash,thinly sliced
2 Zucchini,thinly sliced
1 small red ,green or yellow Bell pepper,seeded and sliced
2 cloves Garlic,chopped
2 medium Vine Ripe tomatoes,sliced
4 medium ripe red tomatoes,steamed,peeled,seeded and juiced
Few springs fresh herbs,basil or flat leaf parsley,chopped
1 teaspoon black pepper,freshly ground
2 tablespoon Extra Virgin Olive oil
1 1/2 teaspoon salt

Method
In large mixing bowl,toss all the sliced vegetables(eggplant,zucchini and squash) with a teaspoon of salt ,let sit for 15-20 minutes.
In a large pan heat the oil on medium-high heat.Saute the salted vegetables in a single layer ,about a minute on each side until slightly brown.Keep aside.
In the same pan,add the onions and saute onions about 3-4 minutes ,add the garlic and saute another minute before adding the peppers.Cook another 3-4 minutes on medium heat.
Add the tomato pulp ,cover and cook until juice has mostly evaporated.Season with salt and pepper.

In a baking dish or casserole spread 1/3th of the prepared tomato sauce,arrange the sliced of sauteed vegetable and the extra tomato slices in a single or double layer with sauce in between.Sprinkle the herbs and top any remaining tomato sauce.
Cover and simmer on stove top on medium-low heat for 20-25 minutes or bake at 375F for 15-20 minutes until cooked through.Slightly cool.To serve,spread a little sauce leftover in the dish on to the serving plate,place the cooked vegetables and garnish with fresh herbs ,enjoy along side a crusty bread or a bowl of brown rice.Tastes better the next day,gently reheat before serving.

Shot in the setting sun,the click was a pleasant surprise for me.Nabeel was particularly amused by its name for it reminded him of the amuses of the Rat Chef Remy. Mr.HealthNut on the other hand was delighted over the simplicity and flavors in the dish using the plain old baigan and tamatar.

This is now off to two wonderful events paired together - Click and Meeta's Monthly mingle : Heirloom.

bon appétit!

Roasted-Vegetable Filled Crepes with Green Pepper Coulis

Crepes loaded with Vegetables is just the way i like to eat my breakfast or brunch on weekends. A good serving of vegetables surely promise a healthy start of the lazy weekend.

Ingredients
For Stuffing
1/2 zucchini, finely diced
1/2 yellow squash, finely diced
1/2 cup Sliced Carrots
1/2 cup green bell peppers, finely diced
4 Asparagus cut in 3 inches length
1 small jalapeno sliced(optional if you like keep the crepes mild)
1/4 teaspoon chilly powder
2 tablespoon olive oil
Salt
1 clove garlic, chopped
2 teaspoons chopped parsley\Cilantro leaves
For Crepes
1 cup Whole Wheat Flour
1 organic egg.
Pinch baking powder
Salt and white pepper
1 cup low fat milk

For Green Pepper Coulis(Sauce)
1 tablespoon Olive oil
1 tablespoons all-purpose flour
1 cup vegetable broth or plain water
1 roasted green or red bell pepper, seeded and peeled(See this recipe for how to roast a pepper)
1 clove garlic

To make the Vegetable Stuffing
Preheat oven to 350 degrees F.

In a mixing bowl, coat vegetables with olive oil. Add salt ,chilly powder and chopped garlic. Toss and place on baking sheet. Roast until very golden brown, about 20 to 30 minutes. Cool. Add chopped parsley or cilantro.
To make Crepes
In a small bowl crack an egg and lightly whisk it . In another bigger bowl sift flour, baking powder and salt and pepper together and slowly whisk in milk and eggs. If batter is still a little thick, dilute with a bit more milk.
Heat a small saute pan and lightly oil it (or use spray). Place a small amount of batter (about 1/4 cup) and swirl it around in pan to cover bottom. When bottom is cooked, the edges will be a little brown. Remove and flip, then let cool on tray. Make 6-8 crepes.

To make the Coulis(Sauce)
Heat Oil in a saucepan and add flour roast for a minute, then broth or water. Add green or red roasted pepper and garlic. Simmer 10 minutes.
Pour hot mixture into blender and blend until smooth to make green or red pepper sauce.

Put together
Spoon filling mixture into center of each crepe; fold . Place crepes on a plate, ladle sauce on top and serve.
This recipe is my entry for latha's WBB-Combi Breakfast

Zucchini Garlic Curry :Completely Nourishing for Nursing Moms

Zucchini Garlic Curry
This is my second recipe in my series of "Nursing Moms" recipes. Prepared with either zucchini or Indian bottle gourd along with garlic and milk, this curry has unique food value which helps in enhancing milk supply.

Ingredients needed for the Curry
2 Zucchini or Indian Bottle gourd ,Peeled and chopped
1 small onion chopped
1 big clove garlic ,chopped
1/2 cup low fat organic milk
1/4 teaspoon turmeric
1/4 teaspoon chili powder
1/4 teaspoon each of mustard seeds and cumin seeds
Sea salt as per taste
1 tablespoon Olive Oil

To Make the Curry
Heat Olive oil in a saucepan ,add the seeds and onion,saute until onions are translucent. Then added chopped garlic saute until get the roasted garlic aroma. Add the spice and the chopped zucchini.Add milk after a minute and cover and cook for about 15-20 minutes. Serve with Flat Breads or Rice.

Zucchini Banana Bread

Light flavor of zucchini along with sweet grated apple and ripe banana give a lovely moist texture to this lightly sweet bread.



Dry Ingredients needed are
2 cups all-purpose flour
1 cup Whole wheat flour
1 teaspoon ground cinnamon
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/4 cup dried cranberries or cherries,chopped
1/4 cup toasted chopped almonds or cashews or walnuts or pecans
Wet Ingredients list
3 large Organic eggs
1/2 cup Extra Virgin Olive oil or vegetable oil
1/2 cup firm packed brown sugar
1 1/2 cup grated zucchini
1 medium Apple Grated with peel on.
2 medium very ripe banana, mashed

To make the bread
Preheat oven to 350 degrees F and place rack in center of oven. Grease a 9 x 5 x 3 inch loaf pan. Set aside.

In a large bowl whisk together the dry ingredients and set aside.

In another bowl ,beat eggs ,oil and Sugar. Fold in the grated zucchini ,apple and mashed banana.
Mix the wet mixture in to the dry mixture and transfer in the greased loaf pan.

Bake in the middle rack until the crush is lightly brown about 45-55 minutes.

Cool for atleast 30 minutes and to get the bread out,loosen the sides using a table knife and flip the pan in to the serving plate or cutting board. Slice and serve with drizzle of pure honey. Stays good in fridge for a week.I enjoy this bread in my breakfast with a glass of milk.



I love to spread some home made blueberry preserves



This bread recipe has been sent for the WBB Summer feast Event