Ingredients
4 cups shredded unpeeled zucchini
1/2 teaspoon salt
2 large eggs
1/2 cup grated Parmesan cheese
2 cups shredded part-skim mozzarella cheese, divided
1 cup shredded cheddar cheese, divided
1 pound ground beef
1/2 cup chopped onion
1 can (15 ounces) Italian tomato sauce
1 medium green or sweet red pepper, chopped
Directions
Preheat oven to 400°. Place zucchini in colander; sprinkle with salt. Let stand 10 minutes, then squeeze out moisture.
Combine zucchini with eggs, Parmesan and half of mozzarella and cheddar cheeses. Press into a greased 13×9-in. or 3-qt. baking dish. Bake 20 minutes.
Meanwhile, in a large saucepan, cook beef and onion over medium heat, crumbling beef, until meat is no longer pink; drain. Add tomato sauce; spoon over zucchini mixture. Sprinkle with remaining cheeses; add red pepper. Bake until heated through, about 20 minutes longer.
Freeze option: Cool baked casserole; cover and freeze. To use, partially thaw in refrigerator overnight. Remove from refrigerator 30 minutes before baking. Preheat oven to 350°. Unwrap casserole; reheat on a lower oven rack until heated through and a thermometer inserted in center reads 165°.
Test Kitchen Tips
Italian sausage or ground turkey sub well in this casserole.
Make it vegetarian by skipping the meat and increasing the veggies. Mushrooms or finely chopped cauliflower (or a combination of the two) taste great.
This packs up nicely for weekday lunches.
Nutrition Facts
1 cup: 315 calories, 20g fat (10g saturated fat), 119mg cholesterol, 855mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 25g protein.
Originally published as Zucchini Pizza Casserole in Country Woman March/April 1990
Time to nominate more to participate, should they choose to, in my award for Random Acts of Kindness, RAKA.
I have tried to do this as a weekly thing, sometimes I may have forgotten. I like to share love, friendship, and kindness so I created this award . This award is simple and easy to participate in.
We all have had some random act of kindness touch our life or someone we know in one way, shape, or form. Let’s share that with others, let’s make this world a better and more thankful world.
Cholesterol is a waxy substance produced by your liver and obtained by eating animal products such as meat, dairy and eggs.
Eating large amounts of saturated fat, trans fat and sugars can raise cholesterol levels.
While “good” HDL cholesterol may be beneficial for your health, high levels of “bad” LDL cholesterol, particularly when oxidized, have been linked to an increased risk of heart disease, heart attack and stroke.
That’s because oxidized LDL cholesterol is more likely to stick to the walls of your arteries and form plaques, which clog these blood vessels.
Here are 4 tips to lower cholesterol with your diet and help reduce your risk of heart disease.
1. Eat Foods Rich in Soluble Fiber
Soluble fiber lowers cholesterol by preventing reabsorption of bile in your gut, which leads to the excretion of bile in the feces. Your body pulls cholesterol from the bloodstream to make more bile, therefore reducing levels.
2. Enjoy Lots of Fruits and Vegetables
Eating at least four servings of fruits and vegetables daily can lower LDL cholesterol levels and reduce LDL oxidation, which may reduce your risk of heart disease.
3. Cook with Herbs and Spices
Both fresh and dried herbs and spices can help lower cholesterol levels. They contain antioxidants that prevent LDL cholesterol from oxidation.
4. Avoid Artificial Trans Fats
Artificial trans fats are linked to higher LDL cholesterol levels and an increased risk of heart disease. Recently, the US banned their use in restaurants and processed foods, making them easier to avoid.
Avoid ingredients that increase LDL cholesterol, like trans fats and added sugars, to keep cholesterol in healthy ranges.
All evidence & citations are from US National Library of Medicine National Institutes of Health
This is actually a lot easier than you may think it is.
What you will need to make this.
Roasted Hazelnuts Skinned–1 Cup
Canola Oil–1 Teaspoon
Your choice of Sugar Alternative -1 Tablespoon equivalent to sugar Sugar Free Chocolate Chips–1/2 Cup
or
No sugar added Cocoa Powder 1/4 cup
Greek Yogurt–1 Tablespoon
How to make this recipe.
If hazelnuts are not roasted and skinned, do so by roasting them in a 350 oven for 15-18 minutes.
Allow them to cool and then remove the skins
Place your chocolate chips in a microwave safe cup and melt them in the microwave.
I set my microwave on medium high and melt in 20 second increments stirring between increments.
You can melt them over a double boiler if preferred. Don’t forget to stir. In a food processor, process your hazelnuts and oil together for about a minute or until they become somewhat pasty.
Add your yogurt, sugar alternative and the cocoa (if using cocoa) to the food processor and continue to blend.
You will need to stop the processor a few times to scrape the sides to ensure that everything is blending together.
If using chocolate chips, add your melted chocolate chips (if using chocolate chips) and pulse your food processor a few times until blended.
However, if you are using the cocoa method you can skip this step.
Your flu shot fear
Each time you encounter the intense inflammation that can accompany the flu, you release chemicals that damage blood vessels and may raise the risk of inflammatory-rooted diseases like heart disease later in life.
Your unpredictable schedule
One of our biggest stressors is not finances or marriage but the lack of a regular routine. Even simply eating lunch an hour later than usual can spike levels of the stress hormone cortisol and disrupt your body’s ideal state. Try to eat, sleep, and exercise at the same time every day, 365 days a year.
Your fruit and veggie selections
By the time produce travels from its source to store shelves, it has lost many of its disease-fighting compounds. Buy fresh veggies locally or when in season. If not, stick to frozen, which is prepared at peak ripeness to lock in nutrients.
Your gym workout
Even if you exercise vigorously, spending the rest of your day sitting could affect cholesterol, blood sugar, and blood pressure.
Your heels
You know that stilettos aren’t comfy, but the pain they cause is also a sign of inflammation linked to chronic disease. While Dr. Agus doesn’t say that heels trigger heart attacks, he does believe that sticking to comfortable shoes can protect your body from inflammation’s long-term damage.
Your nail biting
Nail biting is more than just a bad tendency; it can also wreak havoc on your health. In a small Turkish study, 76 percent of nail-biters tested positive for diarrhea- and vomit-causing bacteria like Escherichia coli, compared to just 26.5 percent of non-biters.
Your ‘sad desk lunch’
Your office is a breeding ground for bacteria—and unfortunately, your keyboard is one of the germiest spots. In fact, a 2013 study discovered that in just one day, more than 50 percent of surfaces and employees can become infected with a virus. Eating lunch outside (or at least away from your desk!) can reduce how much bacteria you are exposed to on a daily basis.
Your smoking habit
If the cancer risk alone wasn’t a good enough reason to quit this vice, here’s one more: Smoking can decrease your immune function, making you more likely to catch the flu, cold, or pneumonia.
Your unwashed bed sheets
Bad news: Dust mites love your warm, dark bed as much as you do. While they are relatively harmless by themselves, their droppings and discarded body fragments can trigger asthma and allergic reactions, according to the Daily Mail.
Your lack of sleep
While we should be sleeping for seven to nine hours every night, only half of Americans reach that goal. But skimping on your shut-eye can do more than just decrease your energy levels. Not sleeping enough can also leave you vulnerable to illnesses, because your cells can’t fully recharge while you snooze.
Ingredients
½ cup extra-virgin olive oil (120 ml)
¼ cup lemon juice (80 ml)
½ teaspoon salt
2 bunches of fresh parsley, chopped
1⅓ cup Hemp seeds (215 g)
3 medium tomatoes, diced
8 green onions, finely diced
¼ cup chopped fresh mint (24g)
1 small garlic clove, minced
Instructions
Place the olive oil, lemon juice and salt in a large bowl. Whisk to combine.
Add remaining ingredients and serve.
6 servings
Nutrition Facts
Servings: 6
Amount per serving
Calories
226
% Daily Value*
Total Fat 20.6g
26%
Saturated Fat 2.8g
14%
Cholesterol 0mg
0%
Sodium 209mg
9%
Total Carbohydrate 7.6g
3%
Dietary Fiber 2.1g
7%
Total Sugars 2.7g
Protein 5.3g
Vitamin D 0mcg
0%
Calcium 36mg
3%
Iron 2mg
14%
Potassium 255mg
5%
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