Oodles of Zoodles!

Zoodles tossed with chunky tomato sauce

I've been promising to write about zoodles for a while now. So many people have asked me about them, as I've posted photos of my different dinners with zoodles. I love them, because I can have a great big bowl, for few calories, get my meal dose of veggies in, and still taste delicious.

Made from zuchhini, these spiraled, shredded zucchini "noodles" or vegetable spaghetti can be paired with any pasta sauce from scampi, to alfredo, to bolognese. A few things to know about zoodles before trying them:



1. They DO NOT TASTE LIKE PASTA! Re-read the previous sentence.  I don't want to lead anyone astray.  Pasta is chewy, carbohydrate deliciousness! I was born in Italy, so the taste for pasta is in my bones.  The problem is, as I grow older, it's also in my hips, thighs and butt!  While I haven't completely cut it out of my diet, it moved into the "occasional treat" column, and instead I eat zoodles regularly.

Pre-shredded zoodles

2. Zoodles is short for zucchini noodles.  Anyone can make these using a vegetable spiralizer.  Prices for this kitchen contraption start at $20 for the simplest, manual version, and increase from there. Just Google "Vegetable Spiralizer" to review all the different types. If you purchase one of these, it will come with a booklet, showing all the types of vegetables that can be spiralized. I do not own one of these.


3.  I'm lucky enough that my supermarket has them pre-shredded (spiralized).  If you live near a Wegman's, the zoodles reside in the produce department, near the pre-cut vegetables.  I work at a full-time job, am a Beachbody coach, a mom and a wife. One of my shortcuts is to buy pre-shredded zucchini/pre-made zoodles. Yes, they are a bit more expensive than just buying zucchini and spiralizing them myself, but time is money, and I would rather spend that time with my husband and my sons. Also, at Wegmans, the zoodles are also mixed with spiralized onions, red peppers and yellow squash, giving a delicious medley of vegetable flavor to my zoodles.

Zoodles with red onion, red pepper and yellow squash

4. Cooked or raw? Some people eat them raw, and just top with their favorite pasta sauce.  I might try them raw, with tomato sauce in the summer, but I enjoy them cooked.  I place about half the package in a saute pan on high heat with a tablespoon of coconut oil and one minced clove of garlic. The cooking time depends on the eater's texture preferences. The longer the cooking time, the softer the zoodles get. I like them well-cooked, and even crisp them up a bit in the pan.

Zoodles Alfredo

5. Toppings: I've topped zoodles with shrimp scampi, avocado-basil cream sauce, pesto, bolognese made with ground turkey, butter and cheese and any sauce I crave or want to try. What do you put on top of your zoodles? If you try something different and delicious I'd love to know!

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Busy woman's guide to Sunday food prep

It's 5:00 p.m., you're leaving work and haven't thought about what to make for dinner.
Or, you get home from work, open the fridge and wonder what the heck am I going to eat? What am I going to make for my family?
Then you cave and order take-out!

I get it. I've been there.  It negatively affected my waistline, and every night m
y anxiety would increase over what I could prepare quickly for dinner.  This was not how I wanted to live! I needed a change, and discovered with a little bit of planning, I could make my dinners with only slightly more work as ordering delivery pizza, but with less anxiety and healthier ingredients!

Prepping food can set you up for a week of healthy eating. Prep on Sunday in less time that it takes to watch the latest episode of your favorite show and you'll have a week of totally delicious and healthy breakfast, lunch, and dinner options.  This works to keep your health goals on track and keep your sanity with a busy schedule. AND you'll save money and time in the kitchen, and have healthy food on hand to power through your workouts and your work week.

Before you prep, write out a quick meal plan. Start with dinners, then go from there, trying to use dinner components or left-overs for lunch the next day.

Quinoa, Brown Rice, Sweet Potatoes
Choose two of these and make enough for the week.  One cup quinoa or brown rice to two cups water.  If you make quinoa, make sure to rinse it before cooking.
Bake 3 sweet potatoes in the oven, or even quicker, put them in the microwave.

• Quinoa 
• Make it the base of breakfast and add fruit, nuts, cinnamon, and a splash of almond milk.
• Add a bunch of chopped veggies, some beans or chicken, and serve over fresh greens.
• Chop parsley, cucumber, and tomatoes, add olive oil and lemon juice and serve as a side to grilled chicken, or fish.

•  Brown Rice
• Add half a cup to a lunch salad
• Make it the base for a rice bowl, adding spinach, a scrambled egg, a
•  1/4 cup of avocado, chopped tomatoes, and cooked ground turkey.

• Sweet Potatoes
  
• Chop and add to salads
• Make it a side to any protein and veggie
• Add sauteed spinach and onions, a 1/2 cup of cottage cheese, and a bit of crumbled turkey bacon for a stuffed baked potato
• Chop and add with chopped veggies to a frittata

Cook Spaghetti Squash or Zoodles
Spaghetti squash or zoodles (zucchini noodles) deliver the same noodle like texture and comfort-food fix for almost 100 less calories per cup. It's a great replacement for pasta, and while my family doesn't eat it, I make pasta for them, and zoodles for me, and we eat the same sauce or toppings.
For spaghetti squash, cut it in half, and roast it (425 degrees for about half and hour), then scoop out seeds.  Or even quicker, pierce it wit a fork several times and cook whole in the microwave for 10-12 minutes.
Zoodles: buy them premade or buy a vegetable spiralizer.  I spiralize them, and sautee with a little olive or coconut oil and garlic, and have them for the week.

• Sauces
• Tomato
• Pesto
• Parmesan Cheese

•  Meals
• Make it into Pad Thai
• Mexican style, adding beans, chili powder, cumin, chopped tomatoes, and corn
• Top with any sauce and a protein

Prep Veggies

Chop peppers, celery, cucumbers, onions, carrots (or just get baby carrots), broccoli, de-stem kale (or buy baby kale), snap the ends of green beans, and prep any veggies you like that you and your family will snack on, or you will use for cooking. Have them ready to eat or cook.
Wash salad greens. Store in airtight container with a paper towel.

• Place veggies for snacks in single portion containers or baggies, to make packing lunches a cinch!
• Add chopped veggies to salads, quinoa, brown rice, frittatas, or anything else you can think of!
•  Roast with garlic and olive oil and have it as a quick dinner side any night.

Fruit
If I don't wash and destem the strawberries, they will sit in the refrigerator drawer until they rot, and then I throw them in the garbage.
Wash and destem strawberries, wash any other berries (I wash all produce with a one part vinegar/three parts water solution in a spray bottle to make sure I remove all bacteria and pesticides, even washing organic produce).
Cut up melons or any other fruit to take on the go.
Freeze bananas and grapes for quick healthy desserts.
Place furit in portioned containers. Ready to grab and go, to back for lunches, or when the kids are looking in the fridge for a quick snack.

Protein

• Chicken
  
• Grill, bake, roast, or sautee enough chicken breast for  the week to add to salads,  zoodles or spaghetti squash, shred and use for tacos, chop into stir-fries, or make a no-fry chicken parm.
• Make it the main course for Sunday dinner(like Mediterranean Chicken), but make enough for the week.

• Ground turkey or ground meat
• Make into turkey burgers or turkey muffins, and use them as dinner one night.
• Crumble into salads, pasta sauces, tacos.
• Slice in half and put on paninis with cheese and tomatoes.

•  Beans
• If dried, cook and store in a container in the fridge, ready to add to recipes
• If canned, add them straight from the can to recipes. 

• Meat
• I'm not a big meat eater, but sometimes my husband likes a steak on the grill. On Sunday, I'll place it in a ziplock with marinade ingredients.
• Cook to your liking and chop to add to recipes.

 Oatmeal
Cook steel cut oats in water: one cup oats to two cups water.

• Use in oatmeal bowls for the week, adding prepped fruit, cinnamon and protein powder.
• Don't cook, and portion in individual containers with almond milk and favorite fruit, nut butter, cinnamon, nutmeg or other faves to make no-cook refrigerator oatmeal. Grab and go in the morning.
• Make baked oatmeal muffin cups, and have one per day per family member.

Eggs

• Hard boil a dozen eggs, and peel them for quick protein.
• Make baked egg cups.

I hope this helps make your week run more smoothly.  Would love to hear if any of these tips helped you and please post if you have any additional tips!

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Chicken Cashew Stir Fry

We don't eat a ton of Asian food in our house. I could eat rice and noodles EVERY day and never get sick of it, but my husband and kids generally don't eat food that touches!!

But, when I find a healthy Asian dishes that packs flavor and spice, I like to try it. I hate feeling gross after eating a meal and that usually happens to me when I eat MSG-laden take-out! Plus, most Chinese sauces are filled with sugar as well, so eating Asian food can definitely derail your fitness goals!  AND, bonus, hubby and one son loved this dish!

I found the inspiration for this recipe on Buzzed, but altered a few of the ingredients, omitting honey, and soy sauce, substituting Braggs acids for the soy sauce.

This Chicken Cashew recipe was perfect served over zucchini noodles! You could also serve it over cauliflower rice. It fills your mouth with an explosion of flavor, but doesn't leave you feeling greasy and icky afterwards!

It will now go into our monthly recipe rotation, and I hope you'll like it too! It's a definite take-out take DOWN!

Serves 4

INGREDIENTS

6 Braggs amino acids or coconut aminos

1 tablespoon hoisin sauce

1 tablespoon rice vinegar

1 teaspoon sesame oil

½ tablespoon ginger, minced

2 cloves garlic, minced

¾ pounds chicken breasts, cut into 1-inch pieces

Salt, to taste

Pepper, to taste

1 tablespoon cornstarch

1 tablespoon sesame oil

4 cups broccoli florets

1 red bell pepper, cut into 1-inch pieces

¾ cup raw cashews

½ cup water

zucchini noodles or cauliflower rice


PREPARATION

1. In a medium bowl, combine the amino acids, hoisin sauce, rice vinegar, sesame oil, ginger, and garlic. Set aside.

2. In a medium bowl, season the chicken with salt, pepper, and cornstarch.

3. Heat a large skillet over medium-high heat and add sesame oil.

4. Add the chicken and cook for 5-6 minutes, or until the chicken begins to brown.

5. Remove chicken and set aside in a separate bowl.

6. Add the broccoli and bell peppers and cook for 2-3 minutes.

7. Pour in the sauce and add the cashews. Stir together and allow sauce to thicken.

8. Remove from heat and serve over zoodles or cauliflower rice.

9. Enjoy!

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Shrimp Scampi

My son loves shrimp. We eat it almost once a week. His favorite is this scampi recipe or just topped with pesto. Sometimes it's expensive at the grocery store, but I've found it frozen at Trader Joe's and it's affordable. 

I serve it over brown rice, quinoa, or if I've had my carbs (Fixers: yellow containers for the day), I serve it over zoodles or roasted spaghetti squash.

21 Day Fix Container Equivalents:

1 RED

1 TSP

INGREDIENTS

• 1 pound shrimp, tails-on, uncooked
• 1 Tbsp. extra-virgin coconut oil
• 6 cloves garlic, finely minced
• 1/2 C. fresh parsley, minced
• zest of one lemon (about 1 Tbsp.)
• juice of one lemon (about 2 Tbsp.)
• 1/2 tsp. crushed red pepper flakes (I omit this when I make it for my family, and just use it on my husband's and my plates.
• salt and pepper to taste

INSTRUCTIONS

1. Melt coconut oil in a skillet on medium heat.

2. Add garlic and sauté for about 1-2 minutes.

3. Add shrimp and cook until pinkish/red and a little translucent (I like them cooked more, so cook to your preference).

4. Take off burner and add lemon zest, juice, and let sit for about 3 minutes.

5. Top with salt, pepper, and parsley.

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

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Creamy Butternut Squash Noodles with Bacon and Spinach

I had found this recipe online where Butternut squash is spiralized into “noodles” and tossed with creamy mascarpone cheese, bacon, and fresh spinach. However, I made quite a few modifications, because I didn't have marscapone cheese, and I added a few other ingredients. It was a fantastic way to eat my veggies!

I LOVE my spiralizer. Now, you can find many veggies in supermarkets which are spiralized, but sometimes, you can't and so it's good to know I can spirals any vegetable at any time!  I think everyone needs one of these handy little gadgets – it will completely change the way you eat your veggies!

The most popular vegetable to spiralize is zucchini (to make zoodles) – it’s mild in flavor and looks very much like traditional spaghetti once it’s cut. However, I wanted to try to spirals other vegetables. After seeing butternut squash spriralized at my local grocery store, I decided to try it for myself.

To spiralize the butternut squash, you’ll only need the top part (not the round bottom where the seeds are). The leftover butternut squash I just cubed and roasted.

Once the squash is in noodle form, I like to separate them a bit and cut them down in size as they tend to be really long! Then, toss them with some olive oil and season them up and you’re ready to roast. I like to roast the noodles to really give them lots of flavor and the texture comes out perfect this way.

If you love butternut squash, and even if you don't (I don't), you’re going to love this (I did)!

INGREDIENTS:

Butternut Squash, top half only*

Coconut Oil Pan Spray (I use Trader Joe's brand)

Kosher Salt and Freshly Ground Black Pepper

4 Slices precooked Turkey Bacon, sliced crosswise into small strips

1 Onion, thinly sliced

3 Cloves Garlic, finely minced

¼ Cup Chicken Broth

2 Cups Fresh Spinach, roughly chopped

¼ Cup (2 oz.) Ricotta Cheese

2 wedges Laughing Cow Light

2 TBSP Plain, full fat or 2% fat, Greek yogurt

Freshly Grated Pecorino Romano Cheese, for serving


INSTRUCTIONS

Preheat the oven to 400º.

1. Using a spiralizer shred the butternut squash into spaghetti noodles. 

2. Spray baking sheet with coconut baking spray. 

3. Evenly spread the noodles on the baking sheet and spray the noodles. Season with salt and pepper. 

4. Roast the butternut squash for 10-15 minutes, or until “al dente”.

5. Meanwhile, heat the bacon in a large skillet over medium high heat, about 1-2 minutes. Transfer to a plate and set aside.

6. Return the pan back to medium heat and add in the onion. Sauté the onion until lightly brown, about 2 minutes, then add in the garlic. Toss in the roasted butternut squash noodles.

7. Turn the heat down to low and add in the chicken broth, cheese wedges, Greek yogurt, and ricotta cheese. Stir well to melt the cheese and combine everything.

8. Add the spinach to the skillet until it wilts, and then remove from heat.

9. Add the chopped bacon and the “pasta” to skillet and toss with sauce. 

10. Place one fourth of the recipe on a plate (for a side serving) or half the recipe (for a main course), and top with a sprinkle of Romano cheese.

This recipe will serve 2 as a main course, or 4 as a side dish. You can toss some chicken into the dish, if you want to make a little more substantial. I found it very filling on it's own!

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Coconut Curry Chicken

Once in a while I crave chicken curry. My mother would make it for me when I was growing up, and it was one of my comfort foods. However, I often find curry recipes to be complicated and/or time consuming. I have been experimenting and looking for an easy curry recipe for a while. A few months ago, I stumbled on one that I was able to modify into an easy, clean curry. It’s become a favorite at my house. Its so delicious. It proves that curry doesn’t have to be difficult. Pair it with brown basamati rice, and my roasted vegetables recipe, and you have a clean and easy, homemade meal.
.

INGREDIENTS

1 lb chicken tenders
2 tbsp coconut oil
½ onion, sliced
3 cloves garlic, minced
½ tsp curry powder
½ tsp turmeric
2 TBSP red curry paste

¾ cup chicken broth
¼ cup coconut milk (in a can)

INSTRUCTIONS

1. Season the chicken tenders with salt and pepper. 
2. Sauté the chicken in one TBSP of the coconut oil. Then, remove it and set aside
3. In the same pan, sauté the onions and garlic in the other TBSP of coconut oil. 
4. Add the curry powder, turmeric, and curry paste. Sauté for 1-2 minutes. 
5. Deglaze the pan with the chicken broth. 
6. Simmer for 3-5 minutes.
7. Remove from the heat.
8. Add coconut cream and chicken.
9. Let stand for 5 minutes.
10. Serve over one of the following: brown rice, quinoa, zoodles, or spaghetti squash.

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Avocado Basil Cream Sauce - no oil

When I eat pasta or spaghetti, I LOVE creamy, cheesy sauce, clinging to each noodle and tasting the velvety, cheesy, salty flavor with each bite. Loads of cheese and cream can raise cholesterol levels, comprise more that the daily recommended amounts of fat (and not even healthy fats), and derail healthy eating.

While browsing Pinterest one day, I saw a recipe for avocado cream sauce, to pour over pasta and noodles. This is a brilliant idea!  Avocados are full of healthy, heart loving fat, can lower cholesterol levels and are delicious!  However, when I clicked on the recipe, the three main ingredients were avocados, olive oil and cheese.  The first two fall into the category of healthy fats, but together in one sauce, also increased calorie levels.  If my goal is to lose weight, then this is still too much healthy fat for one meal.

So, I experimented to remake this sauce where it still contained the healthy omegas in avocados, and maintained the calorie count at a level to allow me to lose weight.  Of course, it had to taste delicious on pasta, as well!

On my second try, it resulted in a smooth, creamy, velvety sauce, full of flavor!  Even my 11-year old and my husband loved it. Give it a try, and toss it with multi-grain or brown rice pasta, or even toss with zoodles!

INGREDIENTS:

2 ripe avocados
1/2 lemon - squeeze for juice
1 clove of garlic (or more if you like it garlicky)
2 large handfuls of spinach
8 fresh basil leaves
3 TBSP grated parmesan cheese (I use pecorino romano, still flavorful, but less expensive)
1/2 cup of unsweetened almond milk
Salt and Pepper to taste




DIRECTIONS:
1. Place all ingredients in blender or food processor.
2. Blend until smooth and creamy.
3. Pour over your choice of pasta, zoodles or spaghetti squash.

Makes 4 servings.  Add chunks of grilled chicken or grilled tofu if desired for protein, or serve alongside favorite protein.

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Chicken Pesto Stuffed Spaghetti Squash

PASTA IS LIFE!!! Yep, I said it.

I follow a meal plan where I can't eat most grains (to lower inflammation in my body), but I can't live without pasta! I was born in Italy, grew up there for a few years, and still have family there. Pasta is like water to me, it is in my genetic make up! It's a matter of survival.

So, I got creative. I already eat lots of zucchini noodles (zoodles), but sometimes I need a change. So, this time, I satisfied my cravings with this delicious, cheesy dish. It tasted like comfort food, but with fewer calories, using spaghetti squash as a pasta substitute. This recipe says it yields 4 servings, but you know what? I ate TWO!! No shame, here. It's packed with lean protein and veggies. I doubled the recipe and had it the next day for lunch, and it was just as delicious. This one's a winner!

Chicken Stuffed Spaghetti Squash

Ingredients:
2 small spaghetti squash
1 lb chopped chicken (can also use ground chicken or turkey)
1 onion, chopped
2 large handfuls of spinach
6 TB basil pesto
1/4 cup grated parmesan cheese
2 TB whole milk ricotta cheese
1 cup low moisture part skim mozzarella
2 TB chopped fresh basil
2 tsp olive oil
salt and pepper

Directions:
1.Preheat the oven to 425 degrees F.
2. Split the squash in half (lengthwise) with a sharp knife and scrape out the seeds.
3. Line a tray with aluminum foil and season the inside of the spaghetti squash with a light drizzle of olive oil, salt, and pepper. Place squash flesh side down and roast for 25 minutes.
4. Remove tray from oven and use a fork to scrape out the squash into long threads.
5. While the squash is baking, heat 1 TB olive oil in a large nonstick skillet over medium-high heat. Add the chicken. Season with salt and pepper to taste and cook until chicken is no longer pink.
6. Transfer to a bowl.
7. Turn the heat down to medium and add the remaining TB of olive oil to the skillet. Add the onion and cook until tender, stirring frequently, about 5 minutes. Add the spinach and wilt, about 2 minutes.
8. Add the chicken and spaghetti squash strands to the pan. Sir in the pesto and ricotta, cook until heated through, about 1 minute.
9. Scoop the spaghetti squash mixture into the squash shells and top with evenly divided parmesan cheese, fresh basil, and mozzarella cheese.
10. Return to oven and heat until cheese is melted and bubbly.
Enjoy!

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability challenge! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

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Cheesy, delicious, comforting and HEALTHY lasagna!

To my fellow cheese lovers, this recipe maintains it's cheesy, comfort food goodness, yet also maintains a whole ingredient, healthy composition! YEAH! That's a win-win!
AND, it got my kids to eat spinach! Yipee!

I created this recipe to go along with the 21 Day Fix, but you can eat it just as a healthy, clean eating dish. If following the 21 Day Fix eating plan, one serving of this uses one yellow container (one serving of grains).
However, if you want to by pass the grains, you can substitute the pasta for spaghetti squash.  I have not tried this recipe with zoodles, because I think they would make it too watery.
If you also want to keep this recipe at 1 green container per serving, but still use the spaghetti squash just remove the spinach.

(Makes 2 Servings)
Per serving:
1 yellow
1.25 red
1 green
1 blue

INGREDIENTS

1 cup (2 yellow containers) of whole wheat, brown rice, or high protein lasagna noodles (or any whole grain noodles you desire)
2/3 cup (1 red container) of cooked lean ground beef, ground chicken, or ground turkey
1 red container of cottage cheese (or you can use ricotta)
1 egg (if you use ricotta, just use 2 egg whites)
2 cups loosely packed (2 green containers) of spinach, chopped
fresh chopped parsley 1/2 cup (2 blue containers) of mozzarella
2 cups (2 purple containers) of organic marinara sauce

DIRECTIONS

1. Preheat oven to 375 degrees.
2. Boil your noodles according to package directions.
3. In a bowl mix cottage/ricotta cheese and egg.
4. Add spinach and parsley.
5. In a separate bowl, mix all but a 2 1/2 cups of the marinara sauce and cooked ground beef/chicken/turkey. Set aside remaining 1/2 cup of sauce
6. In a shallow baking pan (I used a 7.5" x  9.5" pyrex dish) put few spoonfuls of set aside sauce on the bottom.
7. Add half of your noodles to the pan.
8. Layer half the cottage cheese mixture and half the mozzarella.
9. Layer again, topping with the left over sauce.
10.Bake for approximately 25 - 35 minutes until browned on top.

If you’re looking for some new recipe ideas, or meal planning tips or maybe just some accountability to stay ON TRACK especially when times get tough – then join my next online Health & Fitness accountability group! My next group is now forming and I am looking for more women who would benefit from the support network and accountability of achieving their goals TOGETHER! Fill out the form below to reserve your spot.

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