Yesterday I biked ALL the way to the grocery store (okay, it was only 15 minutes) to find they didn’t have the large whole wheat pitas I was excited to use as pizza crust. So what’s a health nut to do? Not compromise with white flour pitas, that’s for sure! Nope, they actually got a whole lot healthier and lower calorie (only 100 per piece) with zucchini!
I had remembered seeing a zucchini pizza go by on my pinterest feed, so I figured it was a good time to check it out. The verdict is: total winner!
- 2 medium zucchini
- olive oil spray
- 1/2 cup pizza sauce
- 4 sticks turkey pepperoni (120 g)
- 8 cherry tomatoes
- 1/2 small red onion, thinly sliced
- 120 g light mozzarella, shredded
- red pepper flakes, to taste
- Cut zucchinis lengthwise into four slabs.
- Place on baking sheet covered in parchment paper and spray lightly with olive oil.
- Broil on high until they just start to brown, about 8 minutes.
- Remove from oven and cover with toppings.
- Broil on high until cheese browns.
- Sprinkle on red pepper flakes, serve and enjoy!
Makes 8 “slices”.
Per slice: 100 calories, 8 g carbs, 5 g fat, 8 g protein, 2 g fibre
Gumbo is pretty healthy as it is, with all those onions, tomatos and other stewed veggies, but I figured why not make it even healthier?! So I cut the sausage and substituted it for some lean pork tenderloin! Though one serving is only 337 calories, I couldn’t even finish my plate with all the spice, super filling veggies and lean protein. Super comforting and super healthy – this is my kind of meal.
- 1 tsp olive oil
- 1 lb pork tenderloin, cut into 1″ cubes
- 2 cups sliced white mushrooms
- 1/2 cup chopped sweet onion
- 1 cup chopped celery
- 2 cloves garlic, minced
- 2 tsp minced ginger
- 1 tsp ground cumin
- 3/4 tsp dried oregano
- 1 tsp red chili flakes
- 1/4 tsp salt
- 1/4 tsp fresh ground pepper
- 1 large (28 oz) can diced tomatoes
- 1 can tomato paste
- 2 cups cubed sweet potatoes
- 1 cup chopped zucchini
- 1/4 cup minced cilantro
- Heat olive oil in large pot. Add pork and stir until cooked on all sides, about 8 minutes.
- Add mushrooms, celery, onions and garlic. Stir until veggies soften, about 5 minutes.
- Add tomatoes, tomato paste, ginger, cumin, oregano, chilis, salt and pepper. Bring to a boil then reduce to simmer. Cover and simmer for 45 minutes, stirring occasionally.
- Add sweet potatoes and zucchini and simmer another 30 minutes, stirring occasionally.
- Once sweet potatoes are soft, remove from heat, stir in cilantro and serve hot. Enjoy!
Makes 4 servings.
Per serving: 337 calories, 39 g carbs, 6 g fat, 32 g protein, 8 g fibre
This was my first time pressing tofu, and wow, am I glad I did! It’s a keeper and has a solid place in my repertoire for when vegetarian friends come for dinner. I know some people aren’t a big fan of tofu’s spongy wet texture, so this is a great way to get away from that while still being able to enjoy the benefits of this inexpensive and lean source of protein. I’d almost describe the pressed tofu as having a chicken texture, in fact it quite looks like a thin strip of chicken when you cut into it.
- 1 package firm tofu
- 2 garlic cloves, pressed
- 2 tbsp olive oil
- 1/2 tsp salt
- 1/2 lemon, zested
- 1/2 lemon, juiced
- 1/4 tsp cayenne pepper or 1/2 tsp red pepper flakes
- 1/4 cup packed chopped fresh mint
- Cut tofu crosswise into 4 slabs. Firmly blot each slab between paper towel to remove excess water.
- To make marinade, combine all remaining ingredients and mix well.
- Cover tofu on all sides with marinade and place on a plate. Cover with plastic and let sit for at least 30 minutes at room temperature or overnight in the fridge.
- Heat large frying pan on medium-high heat.
- Remove tofu from marinade and press off excess liquid with paper towels. Reserve marinade.
- Arrange tofu flat in frying pan. Cover tofu with another frying pan, weighing upper pan down with a full kettle or large can of tomato sauce or beans.
- Cook for 5 minutes, reduce heat to medium and cook for another 5 until well browned.
- Flip tofu, press and cook until browned, about 7 minutes.
- Place tofu on serving dish. Pour remaining marinade into pan, heat briefly and use it to garnish tofu.
- Serve over rice, quinoa or another grain and enjoy!
Makes 2 servings.
Per serving: 330 calories, 6 g carbs (1 g sugar), 26 g fat (4 g saturated), 22 g protein, 1 g fibre
Yum yum yum, this dinner was a total winner. I’m not sure it gets much healthier or nutrient-packed than salmon, kale and edamame.
- 1/4 cup frozen orange juice concentrate
- 1/4 hoisin sauce (look for an MSG-free variety)
- 1 tbsp reduced-sodium soy sauce
- 1 tbsp grated ginger
- 1 tsp grated orange zest
- pinch crushed red pepper flakes (optional)
- 4 boneless skinless salmon fillets
- Whisk together orange juice, hoisin sauce, soy sauce, ginger, orange zest and pepper flakes in a small bowl.
- Place salmon and marinade in a large ziplock bag, seal and turn to coat salmon in marinade.
- Refrigerate salmon for at least 30 minutes.
- Prepare salad (below) while fish marinates.
- Remove salmon from refrigerator and arrange on baking sheet sprayed in oil. Broil fish on high for 8 minutes.
- Serve over salad and enjoy!
Makes 4 servings.
Per serving (salmon only): 253 calories, 11 g carbs, 9 g fat, 29 g protein, 1 g fibre
Massaged Kale & Edamame Salad
I won’t post the recipe for this salad on my blog as it is courteous of The Taste Space. Please visit the post here to see this awesome accompaniment to the orange-ginger salmon.
I will add though that I forgot to add the 1 tbsp of sweetener (agave) and found the dressing really didn’t need it, which is perfect in my opinion, as I’m not a fan of agave for health reasons – it being hard on the liver and linked to cardiovascular disease.