Study after study proves that a morning meal is a body and brain booster. Today, I will offer you three options:
- Good: Simply eating something every morning is important. Skipping breakfasts is linked to weight gain because long stretches without food slow metabolism and trigger late night overeating. Also, it is a missed opportunity to deliver key nutrients.
- Better: lean protein like yogurt, milk, cheese, soy milk, eggs, or beans help you feel alert, and satiated, so it's the best way to feel on top of your game. Avoid sugary breakfasts, which offer a quick rush followed by an energy crash.
- Best: Aim for a balanced combo of fruit, whole grain, lean protein and plant- based fat loaded, with a broad spectrum of vitamins, minerals and antioxidants. Good example: a bowl of berries, toasted oats, nonfat yogurt and sliced almonds.
Meatless Monday Recipe: ( adapted from Plenty by Yotam Ottolenghi )
Pasta and Fried Zucchini Salad
Time: 45 minutes
Salt and black pepper
2/3 cup sunflower oil
3 medium zucchini, cut into 1/4-inch-thick slices
1 1/2 tablespoons red wine vinegar
3/4 cup frozen edamame
2 cups basil leaves, shredded coarsely
1/4 cup parsley leaves
1/3 cup olive oil
9 ounces whole wheat strozzapreti or whole wheat penne pasta
Zest of 1 lemon
1 1/2 tablespoons capers
7 ounces buffalo mozzarella, torn into chunks.
1. Bring a large pot of salted water to a boil. In a medium saucepan, heat sunflower oil over medium-high heat. Fry zucchini slices in batches (do not crowd them) for 3 minutes, or until golden brown on both sides. Transfer to a colander to drain. Tip zucchini slices into a bowl, pour vinegar on top and stir, then set aside.
2. In the hot water, blanch edamame for 3 minutes; drain, refresh under running cold water and set aside to dry. Keep boiling water in pot.
3. In a food processor, combine half the basil, all of the parsley and the olive oil. Season with salt and pepper and process until smooth.
4. In boiling water, cook pasta until al dente; drain and rinse under cold water. Return pasta to pot. Pour zucchini slices and their juices over pasta. Add edamame, basil sauce, lemon zest, capers and mozzarella. Stir together gently, then taste and season with plenty of salt and pepper. Before serving, stir in remaining basil.
Yield: 4 servings. Enjoy!
Monday Motivator : Waiting for Someday
All the joy, passion, and contentment you can envision can be yours right now, rather than in some far-flung point in time. You need only remind yourself that there is nothing standing between you and fulfillment. If you decide that today is the day you will take your destiny into your hands, you will soon discover that you hold the keys of fate.
Have a wonderful week and I hope you had a lovely weekend! What goals will you aim for this week?
Remember to send me your favorite "meatless' recipes. Eat Well, Eat Healthy and always enjoy life!
Wishing you health and wellness from the inside out,
Lisa
Professional Wellness Coach
lisaquinnwc@embarqmail.com
973-383-0955
“How we eat determines, to a considerable extent, how the world is used.” ~ Wendell Berry ~
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