Tag: RECIPES

Posted in FEATURED, NEW, RECIPES

Zucchini with Cheese Stuffing

Posted on by Mary Ann Lesh

Healthy and delicious, stuffed zucchini can be an entree or a side dish. Substitute non-dairy cheese for a vegan alternative.

PREP 30 min / BAKE 15 min / TEMP 410° F / SERVES 4

  • INGREDIENTS
    • 2 zucchini
    • 2 tbsp extra virgin olive oil 30 ml
    • 1/2 onion
    • 3 cloves garlic
    • 5 oz fresh goat cheese 150 grams
    • 2 cups finely grated Manchego cheese 220 grams
    • 1/2 tsp dried thyme .45 grams
    • 2 tbsp freshly chopped parsley 8 grams
    • sea salt & black pepper
  • INSTRUCTIONS
    1. Wash and pat dry 2 zucchinis. Cut the ends off and halve them lengthwise.
    2. Using a spoon remove the pulp from the zucchini, leaving a border at each end of about 1/2 inch (1.25 cm), season the insides of the zucchini with sea salt and place face down on a wire rack with paper towels underneath, reserve the pulp of zucchini
    3. Heat a fry pan with a medium heat and add 2 tbsp (30 ml) extra virgin olive oil, after 2 minutes add in 1/2 onion finely diced and 3 cloves garlic roughly minced, mix with the olive oil, after 3 minutes and the onion is translucent, add in the pulp of zucchini (add to a sieve first and using a spoon push down on it to remove any excess water), cook for another 5 to 6 minutes or until the zucchini pulp is translucent and lightly sauteed, then add in 1/2 tsp (.45 grams) dried thyme and season with sea salt & black pepper, mix together and turn off the heat
    4. Crumble in 5 ounces (150 grams) fresh goat cheese into the vegetables, 2 cups (220 grams) finely grated Manchego cheese and 2 tbsp (8 grams) freshly chopped parsley, mix everything together until well mixed and you end up with a paste like texture, set aside
    5. After leaving the zucchinis to rest for 30 minutes, remove from the wire rack, using paper towels pat dry the insides of the zucchini to remove any excess water and salt
    6. Start adding the cheese mixture into the zucchinis, making sure to push down on the mixture as you add it so it´s well compacted
    7. Transfer the stuffed zucchinis into a baking tray lined with parchment paper, sprinkle the tops of each one with some finely grated Manchego cheese
    8. Add into a preheated oven, bake + broil option 210 C – 410 F
    9. After 15 minutes remove from the oven and let the stuffed zucchinis rest at room temperature for 2 to 3 minutes so the stuffing can settle, then add into a serving dish and sprinkle with freshly chopped parsley
Posted in MICRO HABITS, RECIPES, RESOURCES

Start the day with a smoothie

Posted on by Mary Ann Lesh

No time for breakfast? Start your day with a delicious nutrient-loaded smoothie. If your mornings are rushed, make it the night before. You’re off to a good start, no matter what happens during the rest of the day. No recipe needed. You can throw in what you like, what you need, what you want, what you have on hand. Here are a few ideas to start you thinking.

  • Suggested Ingredients
    • Leafy Greens: Spinach and kale are common, providing vitamins with a mild taste that is easy to hide.
    • Berries & Fruits: Blueberries (high in antioxidants), acai, mango, banana (for creaminess), and lemon (for cleansing).
    • Seeds & Nuts: Chia seeds, flaxseeds, and hemp seeds add Omega-3 fatty acids and fiber.
    • Healthy Fats & Boosters: Avocado (creamy texture), turmeric (anti-inflammatory), ginger (digestion), cacao, and spirulina.
    • Protein: Greek yogurt, protein powder, or silken tofu. 
  • A Few Superfood Smoothie Recipes
    • Green Detox Smoothie: Blend 1 cup spinach/kale, 1/2 cup coconut water, 1/4 avocado, 1 tbsp chia seeds, 1/2 cucumber, and ginger.
    • Antioxidant Mixed Berry & Cocoa: Blend 1 cup mixed berries, 1/2 cup almond milk, 2 tbsp hemp hearts, 1 tbsp flax seeds, and 1 tbsp raw cocoa powder.
    • Tropical Turmeric Mango: Blend 1 cup frozen pineapple, 1/2 cup mango, 1/2 cup coconut water, 1 tsp turmeric, and 2 tbsp hemp hearts.
    • Blueberry Avocado Powerhouse: Combine 1 cup frozen blueberries, 1/2 cup Greek yogurt, 1/2 cup avocado, and 1 tbsp chia seeds.
    • Chocolate Peanut Butter Powerhouse: Mix 1 cup coconut milk, 1 scoop chocolate protein, 1/2 cup blueberries, 1 cup spinach, 1 banana, and 1 tbsp almond butter. 
  • Some Tips for Superfood Smoothies
    • Use Frozen Fruit: Using frozen berries or bananas creates a thicker, creamier texture without needing extra ice.
    • Balance the Nutrients: Follow a 50/50 rule, aiming for 50% vegetables (like spinach) and 50% fruit to lower sugar content.
    • Boost Fiber and Protein: Add 1 tablespoon of chia or flax seeds to boost satiety (fullness) and fiber intake.
    • Avoid Added Sugars: Rely on the natural sweetness of fruit rather than honey or syrup, and use unsweetened milk alternatives.
    • Make it a Bowl: Increase the thickness and top with nuts, seeds, or berries for a smoothie bowl.