MEATLESS MONDAY

One Step At a Time....

You Can Go Meatless One Day For All Three Meals

Why Is it Important to Eat Vegetables?

Eating vegetables provides health benefits — people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases. Vegetables provide nutrients vital for health and maintenance of your body.

Health Benefits

• Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
• Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
• Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
• Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
• Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

Nutrients

• Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, or cholesterol.)
• Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
• Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
• Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
• Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
• Vitamin A keeps eyes and skin healthy and helps to protect against infections.
• Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Healthy Meatless Recipe: Baked Penne With Roasted 

Or Grilled Vegetables  ( adapted from Giada De Laurentis )

Ingredients

• 2 red peppers, cored and cut into 1-inch wide strips
• 2 zucchini, quartered lengthwise and cut into 1-inch cubes
• 2 summer squash, quartered lengthwise and cut into 1-inch cubes
• 4 cremini mushrooms, halved
• 1 yellow onion, peeled and sliced into 1-inch strips
• 8 cherry tomatoes, cut in half
• I bunch of asparagus, woody ends discarded, cut remaining stems in thirds
• 1/4 cup extra-virgin olive oil
• 1 teaspoon salt, divided
• 1 teaspoon freshly ground black pepper, divided
• 1 tablespoon dried Italian herb mix or herbs de Provence
• 1 pound whole wheat penne pasta ( or your favorite shape )
• 3 cups marinara sauce (store bought or homemade)
• 1 cup grated fontina cheese
• 1/2 cup grated smoked mozzarella
• 1 1/2 cups frozen peas or corn, thawed
• 1/4 cup grated Parmesan, plus 1/3 cup for topping
• 2 tablespoons butter, cut into small pieces

Directions

Preheat the oven to 450 degrees F.

On a baking sheet, toss the peppers, zucchini, squash, mushrooms, cherry tomatoes, asparagus and onions with olive oil, 1/2 teaspoon salt, 1/2 teaspoon pepper, and dried herbs. Roast until tender, about 15 minutes. You may also toss all vegetables in a ziploc bag toss with olive oil then grill for about 15 minutes.

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the pasta and cook for about 6 minutes. Since you will be cooking the pasta a second time in the oven, you want to make sure the inside is still hard. Drain in a colander.

In a large bowl, toss the drained pasta with the roasted vegetables, marinara sauce, cheeses, peas, 1/2 teaspoon salt, and 1/2 teaspoon pepper. Using a wooden spoon, gently mix, until all the pasta is coated with the sauce and the ingredients are combined.

Pour the pasta into a greased 9 by 13-inch pan. Top with the remaining 1/3 cup Parmesan and butter pieces. Bake until top is golden and cheese melts, about 25 minutes. Serves 6.

Enjoy and Bon Appetit!

Healthy Weekly Motivator :

“Don't dig your grave wit your own knife and fork.” ~ English Proverb ~

Don’t do it!  Put that bacon-double-cheese patty down right now!  High-protein is not the answer.  Studies that look at the health of large groups of people over time show that people who eat the least fruit, vegetables and whole grains (all relatively high-carbohydrate foods) have the highest risk of a variety of deadly diseases including heart diseases and cancer.

Are you struggling with excess weight that won't come off no matter what you try?

Do you wish you could have more energy and less stress in your daily life?

Would you like to take charge of your health so you can feel as good as you did when you were younger?

Do you know what you should be doing to feel and look better but would like someone to support you and hold you accountable for making those changes?

I'm here to help! Working together with you, I will create a personalized program that will help you feel your best and reach your health goals.  I'll support you every step of the way to help you achieve lasting changes that will make you healthier and happier. 

Take the first step and schedule a complimentary ½ hour health breakthrough session to find out how an integrative approach to health can help you.

Have a great week everyone and remember a better tomorrow starts with what you eat today!

Do you have a meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

“Eat food. Not too much. Mostly plants.”   ~ Michael Pollan ~