Zucchini Spaghetti

Zucchini, as a part of the summer squash family, offers delightful taste and texture to many dishes and also carries with it many health benefits.

Vitamin A and C, as well as Folate, found in zucchini act as powerful antioxidants that fight oxidative stress that can lead to many different types of cancer. Eating Zucchini will help to fight cholesterol from oxidizing in the body’s blood vessels. These Vitamins not only serve the body as powerful antioxidants, but as effective anti-inflammatory agents as well.

Zucchini also contains magnesium, a mineral proven to reduce the risk of heart attack and stroke. Because it is high in dietary fiber, it aids in digestion, prevents constipation, and maintains low blood sugar. Along with magnesium, the potassium found in zucchini helps lower blood pressure. Both the potassium and magnesium in zucchini can help alleviate the stress on the body’s circulatory system.

Finally, it is rich in manganese, which helps the body metabolize protein and carbohydrates, participates in the production of sex hormones, and catalyzes the synthesis of fatty acids and cholesterol. Manganese is essential for the production of Proline, and amino acid that allows collagen to form, thus allowing for healthy skin and proper wound healing.

With so many health benefits we cannot leave Zucchinis out of the diet. Today, learn how to create a laudable recipe with this delicious Vegan Zucchini Spaghetti by Adriana Gracie.

Ingredients:

2 zucchinis

1/2 onion, finely chopped

3 cloves of chopped garlic

3 tbsp. of dried sweet tomato pesto

3 large fresh sliced mushrooms

1/2 red bell pepper, cut into strips

1/2 yellow bell pepper, cut into strips

Herbs Provence to taste

Black pepper to taste

Olive Oil and Salt to taste

Preparation:

To make the spaghetti I used a machine that cuts vegetables in various formats, including spaghetti, but if you do not have this little machine, you can use a vegetable peeler to make the Zucchini strips. The strips format will come out of your zucchini; however, will be like noodles, not spaghetti. Thus, you can also use a coarse grater to spend the zucchini along its length, it also works out very well.

In a large skillet, heat olive oil and sauté onions along with the garlic. Then add the spaghetti squash and season with a little pepper and salt to taste. When the zucchini starts to fade, add the pesto of dried tomatoes and stir everything, leave for 3 more minutes, but be careful not to let the zucchini long into the fire so it does not get too soft. Remove it from heat and set aside. In another pan heat a wire of olive oil. When the oil is hot, add the mushrooms, red peppers and season it with pepper and salt to taste. This recipe makes 2 portions. Therefore, place half of the spaghetti squash on each plate, and top each serving of spaghetti adding half the mushrooms and peppers mix, if desired sprinkle grated cheese on top.

Enjoy it!

Healthy Veggie Pasta | Recipe by Carol Gracie

Learn how to make a nutritious Quinoa Fusilli Pasta with Mix Veggies and a homemade Sweet Tomato Sauce.

This is a very fulfilling meal, perfect for lunch or dinner. It is still low calorie and low fat in case you are worried about not gaining a few extra pounds and in keeping your heart healthy. It contains all natural ingredients, including the sauce. And because it is homemade does not carry any preservatives. Everything is fresh!

In this recipe, you can still use regular whole grain pasta. However, we made an option for gluten free Quinoa pasta because it is nutrient-rich and is an impressive plant-based source of protein.

Quinoa is packed with many vitamins and minerals including:

• Heart-healthy monounsaturated fat (oleic acid), and omega-3 fatty acid (a-linolenic acid)
• Antioxidant phytonutrients called flavonoids
• Essential minerals including manganese, magnesium, iron, phosphorus, potassium, calcium, zinc, copper, selenium
• Vitamins: B1, B2, B3, B6, B9, E,
• Soluble and insoluble fiber

Ingredients:

1lb Quinoa Gluten Free Fusilli Pasta

1lb Mix Veggies:

Sliced Carrots

Broccolis Florets

Red Peppers Strips

Onions Strips

Sliced Mushrooms

Sugar Snap Peas

Baby Cut Cob Corn

Sliced Water Chestnuts

1tbls. Olive Oil

Sea Salt

Preparation:

In a large pot, bring water to boil, adding olive oil and sea salt, if desired. Add pasta and mixed veggies. Cook uncovered, stirring occasionally, for about 10 minutes or until al dente. Do not overcook. Remove pasta with veggies from heat and drain thoroughly. Then, mix it in the tomato sauce and serve. 4-5 servings.

Sweet Tomato Sauce

Ingredients:

2 (14.5 ounce) sweet petite-diced tomatoes

1 (28 ounce) sweet crushed tomatoes

1 onion, finely diced

3 tablespoons dried basil, or to taste

2 cloves garlic, pressed

Preparation:

Combine diced tomatoes, crushed tomatoes, onion, basil, and garlic in a saucepan; bring to a boil. Reduce heat and simmer until slightly reduced, 30 minutes.

Be healthy and enjoy!

consulting by nutritionist Fernanda Mello