Saturday, 17 January 2015

Zucchini for the rescue

Rule 70


Talking about nature at its best!
You can eat it raw, you can cook it, make soups, quiches and dessert! It’s filling and low in calories! Even more than you think….
It comes in light green, dark green, yellow, straight shapes or round shapes.
Now I’m going to tell you something about myself…for a long time I didn’t have any zucchinis because I thought it was super high in carbs because it’s a squash… well guess what? I was wrong and now I’m enjoying it almost daily J
And another story about zucchini…you buy it and it seems pretty small, but in school me and my friend managed to get it to grow to the size of 3 months old baby!!!

Benefits: Lowers cholesterol, helps to manage your weight, reduces risk of heart attack, helps to regulate blood sugar, reduces blood presser, protects the eyes, reduces inflammations in the joints, helps against acne, reduces puffy eyes, anti-ageing, promotes hair growth, and more.

Nutritional value (per 100 grams/ ¾ cup): only 17 calories, 3 grams carbs,1.5 grams protein, .5 gram fat, 1 grams fiber, high in vitamin b’s complex, high in vitamins A,C,E and the snaky K! Good amount of electrolytes, high in minerals like: calcium, phosphors and magnesium.
Oh and before I forget, you can also eat the blossom of it! Pretty!

And of course….recipes!

·         1 round zucchini
·         2 tbsp Low fat shredded cheese
·         Your choice of topping
1.       Cut the zucchini to half and empty his “meat”
2.       Fill it with your favourite topping
3.       Add the cheese on top
4.       Bake for 20 minutes on 375f/180C

Dana’s Mexican boat:
·         5 long zucchini
·         Dana’s salsa (recipe here)
·         Low fat cream cheese
1.       Cut the zucchini in half and empty the “meat”
2.       Bake it for 30 min on 375F/180c
3.       Take out on put salsa inside the zucchini
4.       Bake for 7 min.
5.       Take out on put ½ tbsp. cream cheese on each zucchini
6.       Bake for another 7 min.

Zucchini veggies burgers:
·         1 19 oz can black beans, drained and rinsed
·         1 cup grated zucchini (about 1 large zucchini), squeezed of excess liquid
·         2 tbsp ground flax
·         1 garlic clove, minced
·         1 tbsp chilli powder
·         1/2 tsp cayenne pepper
·         1/4 tsp cumin
1.       Preheat oven to 400 degrees F.
2.       Take 3/4 of black beans (about 1 1/2 cups) and add to a large bowl. Mash with a potato masher or back of a fork until it has formed a sticky paste.
3.       Add in remainder of black beans, grated zucchini, flax, garlic and spices and use hands to mix together.
4.       Form into 4 patties. Do not flatten too much. Should be thick.
5.       Place patties on a parchment or silicone lined baking sheet and bake for 10 mins.
6.       Remove and flip. If patty breaks slightly, push back together using hands.
7.       Bake for another 10 minutes

Zucchini Raw pasta:
·         3 zucchini
·         Your choice of topping/sauce
1.       Cut the zucchini small as possible
2.       Make sauce like you usually do for pasta
3.       Eat

Dana’s zucchini quiche:
·         4 zucchini shredded
·         1 cottage cheese
·         1 onion cut small
1.       Add everything in a bowl and mix
2.       Put an oiled pan and bake for 40 min on 180C/375F

Zucchini chocolate balls:
·         2-3 zucchini shredded
·         ¼ cup cacao powder
·         ¼ cup stevia/ 6 dates pitted
·         ¼ cup nuts – optional
·         ¼ cup water
·         Sprinkles
1.       Put everything in food processors
2.       Make small balls and cover in sprinkles
3.       Put in a fridge for 2 hours.

And that’s it! 6 recipes is good enough J


Research and writing by Dana Gat ©2014

Wednesday, 31 December 2014

Digestive system

Rule 69

Be easy on your digestive system…

Yes it’s a rule!
So many of us suffer from problems of digestion (some more often then other), so I’ve decided to give you a few tips.
  • 1.       Make sure you exercise or do some kind of activity to get you your blood flowing
  • 2.       Make sure you eat a variety of veggies (check previous post and you’ll see how many veggies have the power to help you)
  • 3.       Cut on sugar and flour
  • 4.       Drinks lots of water (I’m talking about 4 liters)
  • 5.       Drink less caffeinated drinks (soda and hot chocolate count as caffeinated)
  • 6.       Drink tea with mint, honey and ginger

And if that still didn’t help you need to switch gear and for a few days eat cooked veggies and not raw ones!

Sounds bizarre because we got used to thinking raw veggies are the cure for everything, but just as I like to remind my clients: out body is really screwed already from things like: pollution, sitting too much, sugar, alcohol, weed, legal and illegal drugs, birth control, sodium and more.

It’s been like that for over 200 years so we won’t be able to fix it all now, nor do we want to! I mean I like sitting, coffee and ice cream; and birth control can take its toll on my health but I’m still going to use it… I might be a hippie but I’m a smart hippie ;)

Anyway where were we? Yes cooked veggies and their benefits:
1.       Easier to digest (something easy is good)
           According to research done at Cornell University some veggies are better cooked especially to prevent cancer. They found that nutrients in carrots, spinach, mushrooms, asparagus, cabbage, tomatoes, dark green leafy veggies and peppers are only released through cooking, which breaks down the cell walls of the plant.
            In winter time, you’re going to eat something warm and comfy – cooked veggies are healthier than mac and cheese.
Now let’s get something right: I don’t say “don’t eat raw veggies” I say you need to eat both! Eating raw in lunch time is great and you make sure you get a variety of nutrients, and eating cooked veggies in dinner time makes sure you get a bigger variety of nutrients.

Never stick to something and never label your diet. Your diet should fit you and only you!
There are no magic pills! You need to eat healthy and you need to move.
Being fit and healthy is not hard but you need to work at it.

And now recipes:

Buddha bowl:
Cut your favourite veggies, cook them in a sauce pan, add your favourite sauce (soy, Frank’s hot sauce, tahini) and 1 -2 tbsp of your favourite seeds (like sesame) and enjoy!

After workout bowl:
Now that’s a great way to get to most for your backs…raw and cooked veggies, protein, carbs and fat!
1 cup cooked yams, 2 cucumbers, ½ onion, 4 oz lean beef and 1 tbsp tahini. Mix it in a bowl and enjoy!
Calories: 486 Protein: 38 grams Fat: 12 grams Carbs: 51 grams

Asian tuna bowl:
In a sauce pan cook 1 bell pepper, 2 cups green and purple cabbage, 1 onion, ginger and 1 tbsp. soy sauce. Add 1 can tuna and cooked for 2 more minutes. Enjoy!
Calories:251 Protein: 28 grams Fat: 0 grams Carbs: 22 grams

Yellow chicken bowl:
In a sauce pan add: 1 cup eggplant, ½ onion, 1.25 cup cauliflower, 3 tbsp turmeric. Cook about 5 minutes. Add 4 oz chicken breast cut to strips. Cook until chicken is no longer pink.
Calories:295 Protein: 38 grams Fat: 5 grams Carbs: 18 grams

Curry chicken bowl:
in a sauce pan cooked 1 big carrot (cut to small cubes) for about 5 minutes. Add ½ an onion and cook for 2 minutes. Add ½ cup peas and 4.5 oz chicken breast (cut to small strips) and 3 tbsp curry powder. Cook until chicken no longer pink.
Calories:337 Protein: 46 grams Fat: 4 grams Carbs: 26 grams

Dessert bowl:
1 Greek yogurt, ¼ cup semi-sweet chocolate chips and 1 tsp sprinkles.
Calories:130 Protein: 7 grams Fat: 8 grams Carbs: 17 grams
And that’s it for now.
I hope you’ll feel good and you’ll have a good night sleep after eating those bowls J
It’s super easy to make it so no excuse! It healthy, tasty and fun so go ahead and be good to your body!

 Research and writing by Dana Gat ©2014