Su'sHealthyLiving: Zucchini

Friday, September 2, 2016

Grilled Corn- Zucchini Salsa with Sriracha

It is Labor Day weekend! Most people have barbecues that they are either going to or are hosting. If nothing, you may have guests coming over. Well, if nothing else, being that this is the last long weekend of the summer, you might want to put your feet up and just plain relax!

For all these occasions, I have the perfect dish for you! Something you don't have to sweat in front of the stove for and something you can put together in a jiffy. Yes, my Zucchini- Corn Salsa! Pair it with some tostitos or some healthy quinoa chips and a cold drink and you are all set! You can party alone or with a bunch of people!! This is a semi-homemade dish. You can also make it completely home-made! I was in a rush, therefore used readymade salsa. You can make the salsa from scratch, the recipe for which can be found here. You can also find this tomatillo salsa or salsa verde interesting.

Now let me tell you how to transform a mundane store-bought salsa into something amazingly healthy!

Servings: 8-10

Prep time: 5minsCook time: 10 minsTotal time: 15 mins

Ingredients:

Zucchini: 1, medium-sized, diced small
Onion: 1 small, diced small
Olive oil: 1 tsp
Grilled Corn on the cob: 1, medium, shucked. ( you can also use canned corn kernels. If using the can, use 1 can , rinsed and drained).
Salsa: 1 jar, mild/medium spice level ( you can choose any brand and any spice level that you prefer.
Salt: a pinch
Black pepper: 1/4 tsp
Sriracha: 1 tbsp ( can adjust based on individual spice level)
Cilantro: 1 tbsp, finely chopped

Method:

Heat oil in a skillet on medium flame. Add the chopped onion. Sauté for 2-3 mins until the onion is wilted.

Now add the shucked corn kernels. Cook for a minute.

Add the diced zucchini. Cook for 1-2 mins.

Add the salsa, Sriracha, salt & pepper. Mix and cook for 2 mins.

Garnish with fresh cilantro.

Keep chilled in the refrigerator until ready to use. Lasts for 7-10 days in the refrigerator.

Can be made ahead for a party.

Serve with chips of your choice.

I served with tostitos scoops and gluten free quinoa-black bean chips.

Enjoy!

I am sharing this healthy version of salsa with my friends at Throwback Thursday #53, Fiesta Friday #135 and Saucy Saturday#59! Angie's co-hosts this week are Jhuls @ thenotsocreativecook and Suzanne @ apuginthekitchen.

Cooking made easy:

If you do not have grilled corn, it is absolutely fine! I had some leftover grilled corn that I used. You can make this delicious salsa with canned corn kernels or steamed corn on the cob. You can also use frozen corn kernels.

Other vegetables like peppers can be diced and added.

Tip for healthy living:

Physical activity is recommended for all ages and almost all physical conditions. For adults, 30 mins of moderate exercise daily or 75 mins of strenuous exercise through the week is recommended. For kids 2-16 years of age, 60 mins of moderate exercise daily is recommended .

Food for thought:

Some cause happiness wherever they go; others whenever they go. Oscar Wilde

Please do share your thoughts. Your opinion matters!

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Wednesday, February 10, 2016

Zucchini Boats; Diabetes Friendly Thursday

Food is what keeps us going!! Do I sound crazy?? Think about it, really! If we didn't have hunger, we would not be working. Food is at the center of all celebrations; birthdays, holidays, religious festivities, you name it! For that matter, even on a everyday basis, we think about food. What are we going to have for breakfast, what are we having for lunch, what shall we eat for dinner. If food is such an important part of our lives then it is essential that we enjoy our food. Just because we have some health conditions like diabetes, it doesn't mean that we give up / stop enjoying food. What it means however, is that we make the right choices that suits our body and makes it function maximally. There is plenty of food out there that is healthy and tasty.

This weekend on Valentine's Day, let us make something healthy and delicious for our loves ones. Team DFT has come together to bring you a collection of diabetes friendly appetizers.

So, lets celebrate Valentine's Day with Team DFTs weight watchers and Diabetes Friendly appetizers.

Creating Recipes with a Cause! I am a proud DFT blogger.

To learn about DFT, Read this Link!

To view more DFT recipes, Click here!

My contribution to this is the very easy, very healthy, very delicious and almost calorie-free zucchini boats. You have to try it to believe me!!

This is one of those recipes that I fell in love with instantly. I have been making this for a couple of years now and every time I made it, it has been a huge hit. I have been meaning to blog about it for a long time now, but it didn't happen until now. You can find the original recipe here.

I am bringing these healthy treats to my friends at Throwback Thursday #25, Fiesta Friday #106 and Saucy Saturdays.Angie's Fiesta Friday co-hosts this week are Steffi @ Ginger & Bread and Andrea @ Cooking With a Wallflower.

Servings: 4 ( 2 pieces/ half a zucchini per person)

Ingredients:

Zucchini : 2 medium-sized ones
Grape/cherry tomatoes: around 16-20.
Bread crumbs: 2 tbsp
Olive oil: 1-2 tsp ( for brushing the zucchini slices, may not need all)
Salt: to taste
Freshly ground black pepper powder: 1/2 tsp
Shredded cheese: 2 tbsp ( Any cheese will do; mozzarella preferred; can be adjusted as per individual preference).

Method:

Clean the zucchini and tomatoes.

Preheat the oven to 350 degree F.

Prepare a baking sheet by lining with foil or parchment paper and keep ready.

Slice the zucchini lengthwise into two slices.

Scoop out the seeds in the center using a teaspoon to create a groove running the length of the zucchini slice, thereby making a "boat".

Brush the zucchini slices with olive oil.

Slice the grape tomatoes into two.

Arrange the grape tomatoes in the groove of the sliced zucchini. You might need around 8-9 tomato halves.

Sprinkle salt and pepper on the zucchini and tomato. You can do this before or after placing the tomatoes.

Now sprinkle bread crumbs along the length of the boat.

Arrange the prepared zucchini boats on the baking tray.

Place the tray on the center rack of the oven and bake at 350 degree F for 20-25 minutes.

Take it out. Sprinkle some shredded cheese on each boats and put it back in the oven.

Bake for another 6-8 minutes or until the cheese has melted. Ensure that you don't burn the cheese.

Slice each boat into two pieces if the boat was too long. You can keep "as is " if you wish.

Serve hot.

Best when served immediately.

Cooking made easy:

If you don't have cherry or grape tomatoes, you could use slices of regular tomatoes.

You can be adventurous and stuff the boat with anything else that you feel like!

This could be also made using the broiler or the grill. It is much faster and can be ready in just 10 minutes!

Footnotes (Tip for healthy living):

Apart from being the very low calorie vegetable ( 17 calories per 100 grams, Zucchini is one of the best sources of dietary fiber. It is a great source of manganese and vitamin C. It is also a good source of vitamin A, magnesium, folate, potassium, copper and phosphorous.

Tomatoes too are low-calorie food with much needed dietary fiber. It is a great source of vitamin C and lycopene, a powerful phytochemical with anti-oxidant properties.

Mozzarella cheese is a good source of protein and calcium. It should however be eaten in very small amounts.

References:

http://www.livestrong.com/article/334127-the-health-benefits-of-zucchini/
http://healthyeating.sfgate.com/benefits-raw-grilled-zucchini-2771.html
https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-zucchini.html

http://www.webmd.com/food-recipes/health-properties-tomatoes
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=44
http://www.medicalnewstoday.com/articles/273031.php

http://www.livestrong.com/article/268074-nutrition-facts-on-mozzarella-cheese/
http://www.joybauer.com/food-articles/cheese.aspx

Disclaimer

I am not a nutritionist or dietician. My knowledge and information is based on my research and reading from different resources. Please consult your doctor or dietician before making any changes to your diet.