Yummy Zoodles With Indian Style Pesto

Yummy Zoodles With Indian Style Pesto

Zucchini noodles, lovingly known as Zoodles, are one of the best ways to use all your summer zucchini. Zoodles has exploded onto the culinary scene as a gluten-free pasta alternative-plus, they add color, fiber, vitamins, minerals, and antioxidants to meals. If you’re looking for a low-carb, low-cal, weight-loss-friendly, healthy alternative to pasta or fun way to sneak in these yummy servings, look no further than the fabulous zucchini noodle.  You can easily spiralize vegetables such as zucchini, yellow squash, butternut squash or beets at home, or buy them ready to eat, and conveniently whip up healthy meals in minutes. Top zoodles with pesto, marinara sauce, or a simple drizzle of olive oil with parmesan cheese, or toss into salads and soups. 

Ingredients:

• 2 cups zucchini (fresh or frozen)spirals 

• 1 cups fresh coriander leaves, loosely packed

• 1/2 cups fresh mint leaves, loosely packed

• 1/4 cup cashew nuts

•  2 small garlic cloves

• 1/2 cup Parmesan cheese, grated

• 1/4 cup extra-virgin olive oil

• 1 or 2 green chilies 

• 1 Fresh lime

• Pinch of salt 

Directions:

Soak cashew nuts in water or milk for few hours.

Pulse the coriander leaves,  mint leaves, soaked cashew, garlic, cheese, oil, salt, and green chilies a food processor until thoroughly blended. Scrape down the sides and pulse a few more times to mix well.

Place the zucchini spirals in a medium saucepan with olive oil. Sauté the zucchini noodles in the pan over medium heat for 2 to 3 minutes. Drain excess liquid and portion the noodles into bowls.

Top each with a generous tablespoon of pesto Gently toss and squeeze little lime on top.

Add 2 tsp of  Parmesan cheese and decorate fresh mint leaves and enjoy. Makes 4 (2-cup) servings.

 

 Nutritional Facts and Benefits:

According to the USDA nutrient database, one cup of sliced zucchini contains 19 calories, 1.5 grams of protein, 0 grams of fat, 3.5 grams of carbs, 1 gram of fiber, and 3 grams of sugar. It also provides calcium, iron, magnesium, potassium, and a host of other vitamins and minerals your body needs to maintain optimum function. Zucchini is one of the lowest-calorie vegetables when compared to the same serving size as other nutritious vegetables like broccoli or Brussels sprouts. Coming in at only 19 calories per cup, zucchini also packs a nutritious punch. The bright green summer squash contains potassium, vitamin C, folate, vitamin A, and iron, no cholesterol, and almost zero fat. Zucchini is also a super low-carb fruit, containing only 4 grams of carbs per cup when eaten raw. Plus, its high water content means it’ll keep you feeling fuller, longer with every bite. 

Tips:

Enjoy this recipe with any spiralized vegetables. such as yellow squash, butternut squash or beets. To make zucchini spirals from scratch, use a handy kitchen gadget called a spiralizer or a small knife, peeler or grater. Use washed, unpeeled zucchini to create long, thin veggie noodles. Also, jarred pesto can be used instead.

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Asparagus Torta "The Super-Food"

Asparagus Torta

This dish is full of nutrients and super tasty. It is easy to make too! Asparagus is famously known as "The Superfood" of the vegetarian diet. It is low-calorie and full of nutrients along with egg protein, which makes it the best one-dish meal. If you are one who thinks it's hard to have kids like this nutritious veggie then try this. I am sure everyone will lick their fingers. In this recipe, I used asparagus but you can replace it with any other veggie of your choice. If you want to avoid breadcrumbs, you can add almond powder instead. So make it and enjoy a super healthy and yummy dish with your loved ones.

Ingredients:

1/2 bunch of fresh asparagus

1/2 onion, chopped

1 garlic clove

4 eggs

1/4 cup gluten-free panko breadcrumbs

1/4 cup grated Parmesan cheese

1/8th tsp salt

Pepper, to taste

Butter greasing

the pie dish 

2 tbsp olive oil sautéing

Directions:

1. Preheat oven to 325-350°F.

2. Sautee chopped onions and garlic in olive oil over medium heat until glassy.

3. Add chopped asparagus and sauté until tender, remove from heat.

4. Whisk eggs together while asparagus is cooling.

5. Add sautéed vegetables, panko crumbs, grated parmesan, salt, and pepper to egg mixture and combine with a whisk.

6. Generously grease a glass or ceramic pie dish with butter and pour the mixture into the dish.

7. Bake for about 20 minutes or until firm and beginning to turn golden brown.

8. Cool and serve.

Asparagus Nutritional Facts and Benefits 

Asparagus is high in antioxidants and packs a powerful punch of healthy vitamins and minerals: fiber, vitamins A, C, E, and K and folate. It’s also a great source of copper, an essential trace mineral that aids in collagen formation, energy production, and iron absorption. This nutrient-dense vegetable is one of the best sources of natural inulin, a type of fiber that is not digested in the digestive tract. Instead, it acts as a probiotic which helps support healthy gut flora.

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Nutritional Values and Health Benefits of Papaya

Papaya is truly one of the healthiest fruit in the world. It is an excellent source of vitamins C&A, protein, antioxidants, enzymes, fibers, and more. This delicious tropical fruit has a sweet taste, vibrant color, and loads of Nutrients. It originated in Central America and Southern Mexico but is now grown in many other parts of the world. We heard so many preconceptions about papaya. Like it makes you look beautiful, it helps to become slim, it causes tummy upsets, pregnant women should not take it, and many like this. Today lets do some fact checks and find out what's true. But before that, let's have a look at its nutritional values:

 Nutritional Values:

One small papaya (152 grams) contains:

• Calories: 59
• Carbohydrates: 15 grams
• Fiber: 3 grams
• Protein: 1 gram
• Vitamin C: 157% of the RDI
• Vitamin A: 33% of the RDI
• Folate (vitamin B9): 14% of the RDI
• Potassium: 11% of the RDI
• Trace amounts of calcium, magnesium, vitamins B1, B3, B5, E, and K
• Antioxidants and enzymes. 
  

Health Benefits: 

Skin And Hair Health

In addition to keeping your body healthy, papaya can also help your skin look toned and youthful. The powerful antioxidants in papaya can help your skin recover from sun damage and may defend against wrinkling. Researchers believe that the proteolytic enzymes, chymopapain, and papain in papaya are responsible for their beneficial effects. Ointments containing the papain enzyme have also been used to treat decubitus ulcers (bedsores). The Vitamin A & C with collagen keeps your hair and skin healthy glowing.

Heart Health 

Papaya's high vitamin C and lycopene content can improve heart health and may reduce your risk of heart disease. Chronic inflammation is at the root of many diseases. Papayas are very high in carotenoids, which can reduce inflammation. Unhealthy foods and lifestyle choices can drive the inflammatory process. The fiber, potassium, and vitamin content in papaya all help to ward off heart disease

Digestion

Papaya contains an enzyme called papain, that aids digestion. Papaya is also high in fiber and water content, both of which help to prevent constipation and promote regularity and a healthy digestive tract. It improves constipation and other symptoms of IBS. The seeds and other parts of the plant have also been used to treat ulcers. The papain enzyme in papaya can make protein easier to digest.

Anticancer

Early research suggests that the antioxidants beta- carotene, found in papaya may reduce cancer risk and perhaps even slow cancer progression. However, more research is needed before recommendations can be made consuming. Among younger men, diets rich in beta-carotene may play a protective role against prostate cancer, according to a study published in the journal Cancer Epidemiology and Prevention Biomarkers. 

Diabetes

Studies have shown that people with type 1 diabetes, who consume high-fiber diets have lower blood glucose levels. People with type 2 diabetes may have improved blood sugar, lipid, and insulin levels with fibers consumption. One small papaya provides about 3 grams of fiber, which is equivalent to just 17 grams of carbohydrates. 

Antioxidant

Studies note that fermented papaya can reduce oxidative stress in older adults and people with prediabetes, mild hypothyroidism, and liver disease. Zeaxanthin, an antioxidant found in papaya, filters out harmful blue light rays. It is thought to play a protective role in eye health, and it may ward off macular degeneration. However, a higher intake of all fruits has been shown to decrease the risk of progression of age-related macular degeneration. Papayas also contain healthy antioxidants known as carotenoids — particularly one type called lycopene. What's more, your body absorbs these beneficial antioxidants better from papayas than other fruits and vegetables. Papaya has powerful antioxidant effects, which may reduce oxidative stress and lower your risk of several diseases.

Inflammation

Choline is a very important and versatile nutrient found in papayas that aids our bodies in sleep, muscle movement, learning, and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses assists in the absorption of fat and reduces chronic inflammation.

Scientific facts:

• Papaya contains an enzyme called papain, which can break down the tough protein chains found in muscle meat. Because of this, people have used papaya to tenderize meat for thousands of years.

• If the papaya is ripe, it can be eaten raw. However, unripe papaya should always be cooked before eating — especially during pregnancy, as the unripe fruit is high in latex, which can stimulate contractions.

• The fruit also has many black seeds, which are edible but bitter.

• Many antioxidants and enzymes in papaya help to improve skin and health.

• Papaya tree's fruits, seeds, and leaves show medicinal values and hence used in many ways to improve health.

• Nutritional contents in papaya improve digestion, digesting fats and protein, fibers, and low calorie all together makes it weight-loss food. And hence quite popular among people trying to lose weight.   

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Strawberry Banana Smoothie

             

Strawberry Banana Smoothie 

This is a quick and easy fix for busy schedules. You don't need to spend hours to have something healthy. Many of us put some unhealthy snacks in our mouth, just because we are in a rush and we don't have time to make something healthy. Here is a tasty solution that you can make in less than 2 minutes and enjoy the full satisfaction of yummy drinks with the goodness of nutrients.

Ingredients

• 1 cup of fresh/ frozen strawberries
• 1 Banana 
• 10-12 Almonds  
• 2 tsp of Honey 
• 4-5 ice cubes or 1 cup of cold water( if don't want ice )

Procedure

• Wash and cut strawberry and bananas.
• Put fresh fruit in the blender, add almonds and Dates. 
• Pour 1 teaspoon of honey on it. 
• Add ice cubes or water as per your preference.
• Blend on high for 1 minute.

                      Pour in a glass and enjoy yummily 
                          "Strawberry banana smoothie"!

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