zucchini – F.I.G.H.T for your health!

Recipe: Creamy Broccoli-Avocado Soup

Linda — Fri, 01 Apr 2011 15:11:37 +0000

Linda’s comment: This is AWESOME SOUP….I of course use everything organic that I can find. I love Broccoli and Avocado….this is also a healthy soup….

Full Recipe: The Garden of Eating: A Produce-Dominated Diet & Cookbook

Excerpt:

Prep: 30 minutes/ Cooking: 30 minutes/ Yield: 6 servings

Avocado adds a rich taste and creamy texture to green vegetable soups without milk or cream. I got the idea for this from the California Avocado Commission. I replaced zucchini in their recipe with broccoli, increased the volume of vegetables, and changed the seasonings. This soup goes well with fish, poultry, or meat with a bright orange, yellow, or red vegetable or fruit. Baked corn tortilla chips would make a great accompaniment.

RECIPE – Spaghetti Squash Casserole

Linda — Mon, 07 Feb 2011 17:04:49 +0000

Linda’s comments: I made this for the Super Bowl party and it was a hit. I made a few changes from original recipe. Even the men liked this!!

Spaghetti Squash Casserole

1 large organic spaghetti squash (football size) or 2 small

1 organic onion

2 cloves garlic, minced

3 cups organic diced tomatoes (Lucin)

2 tbsp organic grapeseed oil/coconut oil

3/4 cup grated organic zucchini

1/2 cup shredded mozzarella cheese

2 balls fresh mozzarella

1/2 cup shredded fontina

Split the spaghetti squash in half. Scoop out seeds and place cut side down on a sheet pan.

Bake at 425 for 45 minutes or until outside is well browned and inside is tender. Allow squash to cool 30 minutes. Scoop the flesh into a bowl. Saute the onions and garlic in grapeseed oil or organic coconut oil. until fully cooked, about 10 minutes. Add the onion to squash mixture, followed by the tomatoes and zucchini. Mix well and season with salt and pepper to taste. Place the mixture in a large casserole pan, sprinkle with the cheese and bake in 375 oven for 45 minutes or until bubbly and browned. Garnish with fresh chopped herbs. Makes 8 servings.

Recipe from Michael Stebner, Executive Chef, True Foods Kitchen

Zucchini Recipe

Linda — Thu, 06 Jan 2011 17:39:50 +0000

Linda’s comment: Yummy, Yummy recipe…..I can’t remember the name, but when I made it, you almost can’t stop eating it…Very healthy…

Ingredients

1 large organic zucchini, quartered lengthwise (about 8 ounces)
1 organic red bell pepper, cut into 4 wedges
1 organic leek, trimmed and halved
1 (14-ounce) can artichoke hearts, drained
1 head radicchio, quartered
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
2 garlic garlic cloves, minced
Coconut Oil (Put organic oil in glass spray bottle)
4 cups hot cooked gluten free rotini (about 4 cups uncooked corkscrew gluten free pasta)
1 cup organic grape or cherry tomatoes
3/4 cup (3 ounces) crumbled goat cheese
2 tablespoons chopped fresh organic basil

Preparation

Prepare grill.

Arrange zucchini, bell pepper, leek, artichokes, and radicchio in a single layer in a jelly-roll pan; sprinkle evenly with 1/4 teaspoon salt, black pepper, and garlic. Lightly coat vegetables with cooking spray. Place vegetables on grill rack; grill 3 minutes on each side or until browned and tender. Remove vegetables to a cutting board; chop into bite-sized pieces.

Place pasta in a large bowl; sprinkle with remaining 1/4 teaspoon salt, tossing well. Stir in grilled vegetables and the tomatoes, and sprinkle with cheese and basil.

Andrea Chesman, Cooking Light, SEPTEMBER 2005

Raw Wraps

Linda — Sun, 15 Aug 2010 04:59:06 +0000

Linda’s comments: I made these wraps and all I can say is yummmmmy..

Raw Wraps

2 cups flax seeds, ground in a coffee grinder not used for coffee
1 cup almonds, ground finely in a food processor
1 carrot, grated
2 zucchini, grated
1 tsp. garlic powder
Sea salt or Herbamare to taste
1 Tbsp. dried basil
1 green onion, chopped
1 tsp. lemon juice
1/2 cup sundried tomatoes, soaked for 1 hour or so
1/2 cup water

Place all ingredients in a food processor and mix until well combined. Using a spatula or a spoon, spread the mixture onto a Teflex dehydrator sheets, making a 6-7 inch circles, 1/4 inch thick. Dehydrate for 4-6 hours at 100 degrees or until they are able to be turned over. Flip them over onto mesh dehydrator sheets and continue to dry until the are dry but still flexible. Makes 8 wraps.

Welcome to Pure Health & Wellness

ORGANIC SUMMER CREPES Recipe

Linda — Sun, 20 Jun 2010 05:02:43 +0000

Linda’s comment: I made this recipe and it is DELICIOUS….I made my own crepes or you can buy packaged crepes in the daily case or refrigerated tortillas. Use as much organic ingredients as you can. enjoy

ORGANIC SUMMER CREPES

INGREDIENTS
- 1/3 cup organic reduced-fat sour cream
- 1/2 cup chopped fresh chives, divided, plus more for garnish
- 3 tablespoons organic rice milk
- 2 teaspoons organic lemon juice
- 3/4 teaspoon salt, divided (sea-salt or bio-salt)
- 1 tablespoon organic extra-virgin olive oil
- 2 cups chopped organic zucchini
- 1 1/4 cups organic chopped green beans
- 1 cup fresh organic corn kernels
- 1 cup part-skim ricotta cheese
- 1/2 cup shredded organic Monterey Jack cheese
- 1/4 teaspoon freshly ground pepper
- 4 9-inch “ready-to-use” (making your own crêpes is recommended)

Directions

1. Stir sour cream, 1/4 cup chives, milk, lemon juice and 1/4 teaspoon salt in a small bowl until combined. Set aside.

2. Heat oil in a large nonstick skillet over medium-high heat. Add zucchini, green beans and corn and cook, stirring, until beginning to brown, 6 to 8 minutes. Reduce heat to low; stir in ricotta, Monterey Jack, the remaining 1/4 cup chives, the remaining 1/2 teaspoon salt and pepper. Cook, stirring gently, until the cheese is melted, 1 to 2 minutes. Remove from the heat.

3. To roll crêpes, place one on a piece of parchment or wax paper (or leave it on the piece of plastic separating the crêpes in the package). Spoon one-fourth of the vegetable-cheese mixture (about 3/4 cup) down the center of the crêpe. Use the paper (or plastic) to help you gently roll the crêpe around the filling. Place the crêpe seam-side down on a dinner plate. Repeat with the remaining crêpes and filling. Serve each crêpe topped with 2 tablespoons of the reserved sauce and more chives, if desired.

Zucchini Flat Omelet Recipe

Linda — Sun, 20 Jun 2010 05:01:25 +0000

Linda’s comment: I love Omelets but this one is so yummy you will want to eat the whole thing at one setting.

Zucchini Flat Omelet

- 4 teaspoons organic extra-virgin olive oil, divided
- 1 cup diced organic zucchini (1 small)
- 1/2 cup organic chopped onion
- 1/2 cup organic grape tomatoes or organic cherry tomatoes, halved
- 1/4 cup slivered fresh mint
- 1/4 cup slivered fresh basil
- 1/4 teaspoon salt, divided (sea or bio-salt)
- Freshly ground pepper to taste
- 5 large organic eggs
- 1/3 cup crumbled goat cheese (2 ounces) (other cheese to use is feta or ricotta salata)

Directions

1. Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.

2. Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.

3. Preheat the broiler.

4. Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.

5. Place the pan under the broiler and broil until the omelet is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.

****Can find the Bio-Salt I use at http://biosaltusa.com/biosaltusa/ Tell Mildred that Linda sent you…I love this salt better than sea salt….

PLU Codes Do Not Indicate Genetically Modified Produce

Linda — Sat, 13 Mar 2010 19:21:32 +0000

Linda’s comment: Please pay attention to PLU Codes Do Not Indicate Genetically Modified Produce. GMO foods have become a serious health hazard and we must protect our children. If you as an adult want to ignore the warnings, please do not place our children in jeporady. Make sure you join the Institute for Responsible Technology and help us spread the word.

Full article: http://www.huffingtonpost.com/jeffrey-smith/plu-codes-do-not-indicate_b_473088.html

Excerpt:

Let’s put a rumor to rest. No, the 5-digit PLU codes on produce do not tell you what is genetically modified or natural. This urban legend has circulated long enough, even on the best of websites. It’s time to take it down.

The 4-digit PLU codes on the sometimes-pain-in-the-neck labels glued to apples, for example, tell the checkout lady which is a small Fuji (4129) and which is a Honeycrisp (3283). She’ll know what to charge you and the inventory elves will know what’s what. If there’s a 5-digit code starting with 9, then it’s organic.

These numbers, organized by the Produce Marketing Association, have nothing to do with you. According to Kathy Means, Association Vice President of Public Relations and Government Affairs, this is an optional convention for retailers and their supplier and is not designed as a communication tool for customers. If you want to know which items are organic, look for the word Organic; and stop squinting at tiny codes.

GMO codes are hypothetical

Those that run PLU-universe figured that someday some retailer might want to distinguish between a GMO and a non-GMO for price or inventory purposes. So they created a convention of 5 digits starting with an 8, just in case it catches on. But it hasn’t. No one uses that number 8 as far as we can tell. And why would they? Most Americans say they would avoid GMOs if they were labeled.

Some seed companies don’t even want gardeners to know which seed is genetically modified. One company that sells zucchini seeds outfitted with virus genes announced that they would refuse to sell seed packets in Vermont, since the state legislature requires GM seeds to be labeled.

Spinach Fettuccine With Yogurt-Cream Sauce

Linda — Thu, 11 Feb 2010 06:30:55 +0000

Linda’s comment: I tried this recipe over the week-end and trust me it is AWESOME. Very nutritious, tasty and healthy. You won’t regret the effort of making this dish and your family will want it often.

Spinach Fettuccine With Yogurt-Cream Sauce

From SELF Dishes, summer 2007

Serves 4

INGREDIENTS

8 oz spinach fettuccine (gluten free)
Organic Coconut Oil
1 teaspoon organic coconut oil
1 organic medium zucchini, thinly sliced
1 organic medium yellow or 4 to 5 pattypan squash, thinly sliced
1 small organic red bell pepper, cored, seeded and sliced
2 cloves organic garlic, thinly sliced
1/4 cup nonfat, low-sodium organic chicken broth
1/2 cup nonfat Greek yogurt
1/4 cup organic fresh basil, chopped
2 tablespoons reduced-fat Parmesan
1 tablespoon organic light cream
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper

PREPARATION

Cook gluten free pasta as directed on package; drain. Set aside. Coat a large skillet with cooking spray. Heat over medium-high heat; add oil. Add zucchini, squash, bell pepper and garlic. Reduce heat to low; cook until pepper begins to soften, 2 to 3 minutes. Add broth; cook until all vegetables are tender, 3 to 4 minutes. Remove from heat; add pasta, yogurt, basil, cheese, cream, salt and pepper. Toss and serve immediately.

Genetically Modified Ingredients Overview

Linda — Sat, 19 Dec 2009 08:15:32 +0000

Here is a summary of what crops, foods and food ingredients have been genetically modified as of July, 2007:

Currently Commercialized GM Crops in the U.S.:
(Number in parentheses represents the estimated percent that is genetically modified.)

Soy (91%)
Cotton (88%)
Canola (80-85%)
Corn (85%)
Hawaiian papaya (more than 50%)
Alfalfa, zucchini and yellow squash (small amount)
Tobacco (Quest® brand)

Other Sources of GMOs:

Dairy products from cows injected with rbGH.
Food additives, enzymes, flavorings, and processing agents, including the sweetener aspartame (NutraSweet®) and rennet used to make hard cheeses
Meat, eggs, and dairy products from animals that have eaten GM feed
Honey and bee pollen that may have GM sources of pollen
Contamination or pollination caused by GM seeds or pollen

Some of the Ingredients That May Be Genetically Modified:

Vegetable oil, vegetable fat and margarines (made with soy, corn, cottonseed, and/or canola)

Ingredients derived from soybeans: Soy flour, soy protein, soy isolates, soy isoflavones, soy lecithin, vegetable proteins, textured vegetable protein (TVP), tofu, tamari, tempeh, and soy protein supplements.

Ingredients derived from corn: Corn flour, corn gluten, corn masa, corn starch, corn syrup, cornmeal, and High-Fructose Corn Syrup (HFCS).

Some Food Additives May Also Be Derived From GM Sources:

The list may change as we encounter new information: ascorbic acid/ascorbate (Vitamin C), cellulose, citric acid, cobalamin (vitamin B12), cyclodextrin, cystein, dextrin, dextrose, diacetyl, fructose (especially crystalline fructose), glucose, glutamate, glutamic acid, gluten, glycerides (mono- and diglycerides), glycerol, glycerol, glycerine, glycine, hemicellulose, , hydrogenated starch hydrolates, hydrolyzed vegetable protein or starch, inositol, invert sugar or inverse syrup, (also may be listed as inversol or colorose), lactic acid, lactoflavin, lecithin, leucine, lysine, maltose, maltitol, maltodextrin, mannitol, methylcellulose, milo starch, modified food starch, monooleate, mono- and diglycerides, monosodium glutamate (MSG), oleic acid, phenylalanine, phytic acid, riboflavin (Vitamin B2) sorbitol, stearic acid, threonine, tocopherol (Vitamin E), trehalose, xanthan gum, and zein.

Some of the Foods That May Contain GM Ingredients:

Infant formula
Salad dressing
Bread
Cereal
Hamburgers and hotdogs
Margarine
Mayonnaise
Crackers
Cookies
Chocolate
Candy
Fried food
Chips
Veggie burgers
Meat substitutes
Ice cream
Frozen yogurt
Tofu
Tamari
Soy sauce
Soy cheese
Tomato sauce
Protein powder
Baking powder (sometimes contains corn starch)
Powdered/Confectioner’s sugar (often contains corn starch)
Confectioner’s glaze
Alcohol
Vanilla
Powdered sugar
Peanut butter
Enriched flour
Vanilla extract (sometimes contains corn syrup)
Pasta
Malt
White vinegar

Non-Food Items That May Contain GM Ingredients:

Cosmetics
Soaps
Detergents
Shampoo
Bubble bath

INVISIBLE GM INGREDIENTS

Processed foods often have hidden GM sources (unless they are organic or declared non-GMO).
The following are ingredients that may be made from GM soy, corn, cotton, or canola.

aspartame	gluten	modified starch
baking powder	glycerides	monosodium glutamate
bee pollen	glycerin	oleic acid
caramel color	glycerol	Phenylalanine
cellulose	glycerol monooleate	phytic acid
citric acid	glycine	sorbitol
cobalamin (Vitamin B12)	hemicellulose	soy flour
corn gluten	high fructose corn syrup (HFCS)	soy isolates
corn masa	hydrogenated starch	soy lecithin
corn oil	hydrolyzed vegetable protein	soy protein
corn syrup	inositol	starch
cornmeal	invert sugar (colorose or inversol)	stearic acid
cornstarch	tamari	inverse syrup
cyclodextrin	isoflavones	tempeh
cystein	lactic acid	threonine
dextrin	lecithin	tocopherols (Vitamin E)
dextrose	leucine	tofu
diacetyl	lysine	trehalose
diglyceride	malitol	triglyceride
fructose	maltodextrin	vegetable fat
fructose (crystalline)	maltose	vegetable oil
glucose	mannitol	Vitamin B12
glutamate	methylcellulose	Vitamin E
glutamic acid	milo starch	xanthan gum

Our understanding is that ascorbic acid (Vitamin C), although usually derived from corn, is probably
not GM because it is not made in North America. Honey and bee pollen may contain GMOs if the
beehives are near GM crops.

This list is continually being updated and refined. For the most recent version, see www.nongmoshoppingguide.com.

Sources for “Genetically Modified Ingredients Overview:

Natural Agricultural Statistics Service (NASS), Agricultural Statistics Board, US Department of Agriculture: Acreage. Available at: http://www.thecampaign.org/Acre-06-30-2006.pdf (2006)

Cornell Cooperative Extension, GEO-PIE (Genetically Engineered Organisms Public Issues Education) Project. http://www.geo-pie.cornell.edu/crops/ingredients.html

Ruth Winter , A Consumer’s Dictionary of Food Additives: Descriptions in plain English of more than 12,000 ingredients both harmful and desirable found in foods, 6^th ed. (New York: Three Rivers Press, 2004).

Robert S. Igoe , The Dictionary of Food Ingredients, 2^nd ed. (New York: Van Nostrand Reinhold, 1989).

Research Triangle Institute, “Economic Characterization of the Dietary Supplement Industry” March 1999. Available at: http://www.cfsan.fda.gov/~acrobat/ds-econ.pdf

Codex General Standard for Food Additives (GSFA) Online Database of the World Health Organization(WHO) Food and Agriculture Organization(FAO) of the United Nations and the reports of the Joint FAO/WHO Expert Committee on Food Additives (JECFA). Available at: http://www.codexalimentarius.net/gsfaonline/additives/index.html

The University of Maryland Medical Center database of supplements by name: http://www.umm.edu/altmed/ConsLookups/Supplements.html

Archives of the Agricultural Research Service of the USDA: http://www.ars.usda.gov/is/AR/archive/

Reports of the European Commission Scientific Committee for Food: http://ec.europa.eu/food/fs/sc/scf/reports_en.html

U.S. National Institute of Health (NIH) PubMed Central (PMC): http://www.pubmedcentral.nih.gov/

Also consulted the following industry sites:

http://www.corn.org/web/bioprod.htm
http://www.confectionerynews.com/news/ng.asp?n=70687-danisco-xylitol-sugar
http://www.grainprocessing.com/food/malinfo.html
http://www.cargillfoods.com/pdfs/sweeteners.pdf/ca198.pdf