Garlic Lemon Zoodle Pasta

A spiralizer is my new favorite kitchen tool that transforms vegetables, like zucchini, into noodles. This is a fun easy way to increase vegetable consumption and decrease carbohydrate intake from traditional pasta dishes. Whether you are working on weight loss, going gluten free, or just appreciate clean healthy meals this rather inexpensive tool would be a great addition to your kitchen.

Ingredients:
1 tbs olive oil
1 garlic clove, minced
2 zucchinis
1/2 lemon, juiced
1/2 cup cherry tomatoes, cut into quarters
4 basil leaves, torn into small pieces
salt and pepper to taste

Directions:
Use a spiralizer to form noodles out of the zucchini.
Heat olive oil in a pan over medium heat. Add garlic and sauté until fragrant, about 30 seconds.
Add zucchini noodles to the pan and stir until tender, about 3-4 minutes. Add tomatoes, basil, lemon juice, salt, and pepper. Cook about 30 seconds longer and serve hot.

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Tomato Beet Salad

Ingredients:
1 lb small beets
2 lbs heirloom tomatoes
1 pint cherry tomatoes
1/4 cup crumbled feta cheese
1/4 cup cilantro
salt and pepper to taste

Directions:
Preheat oven to 400 degrees F. Wrap beets in tin foil and roast until tender, about 75 minutes.

Remove from oven and allow to cool. Remove beets from the foil and the skin to remove completely. It is best to wear gloves when doing this to prevent staining your hands.

Slice beets into thin rounds. Arrange in a bowl with cherry tomatoes sliced in half and heirloom tomatoes cut into wedges. Top with feta and cilantro. Season with salt and pepper to taste. Enjoy!

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Benefits of Beets

Acquiring a taste for beets demands a love of strong flavor and dense texture. Red, yellow, or white varieties might appear at your local farmers market or grocery store  pro­viding a variety of nutrients and health benefits.

 

This super food has been the focus of recent studies claim­ing increased blood flow, lower blood pressure, and in­creased athletic performance. Low in fat and less than 40 calories per 1/2 cup, beets are an excellent addition to your diet.

 

The root contains a good source of folate, vitamin C, vita­min A, thiamin, riboflavin, niacin, B6, pantothenic acid, iron, manganese, copper, potassium, and magnesium.

 

The root also contains a unique phytonutrient called beta­lains which provides the deep red color. This pigment is different from those found in other red foods such as red wine or tomatoes, offering different health benefits to the body. Betalains has been shown to provide detoxifying, anti inflammatory, and antioxidant effects on the body.

 

The green leafy top portion is also edible supplying a great source of vitamin C, carotenoids, flavonoids, anti­oxidants, and vitamin A.  Consuming foods high in fla­vonoids and antioxidants can help protect against cancer and may also help prevent heart disease. The greens are usually served boiled or steamed providing a taste and tex­ture similar to spinach.

 

The heart healthy benefits and lower blood pressure claims are possibly linked to beets being high in nitrates. The body converts nitrates into nitric oxide which helps dilate blood vessels and improve blood flow. One study showed people who drank 1 glass of beet juice lowered their systolic blood pressure by 4-5 points within 6 hours. The results of 1 study is certainly not enough evidence to use beets as a treatment for high blood pressure, however it does reinforce the healthy impact beets can have on a balanced diet rich in fruit, vegetables, whole grains, and lean protein.  

 

 

Roasted Beet Wedges Recipe

 

Ingredients:

6 Large beets

1 Tbs olive oil

Salt and pepper

Fresh minced dill

 

Directions:

Preheat oven to 400 degrees F. Wash beets and trim off green stems.

 

Place whole beets in a roasting pan and drizzle with olive oil. Roast 50 minutes or until fork tender. Allow to cool slightly.

 

While wearing plastic gloves to avoid staining hands gently rub the skin off each beet. Slice into thin wedges and place into a medium bowl. Toss with olive oil and dill. Serve warm or chilled. Enjoy!