One Step At a Time...
You Can Go Meatless
One Day For All Three Meals
Whether you're in top physical shape or struggling with a health concern, anyone can reap the benefits of fresh produce. Vegetables and fruits are rich in flavonoids and carotenoids with both antioxidant and anti-inflammatory activity; and both promote healthy digestion, can fill you up with few calories and little to no fat, and are among the healthiest snack options when on the go. Dark leafy greens and cruciferous vegetables are especially good choices, as are berries and other low-glycemic fruits. Aim for four to five servings of vegetables and three to four servings of fruit per day - go for a wide range of colors, choose fruit and vegetables that are fresh and in season, and buy organic whenever possible. Consider adding them to your healthy lifestyle.
Healthy Meatless Recipe:
Portobello and Zucchini Tacos
(Adapted from Martha Stewart)
Roasted vegetables make fine fillings for meat-free tacos; besides the ones used here, try corn, bell peppers, other types of mushrooms, and any type of squash or potato. Substitute hearty roasted portobello mushrooms and zucchini for the ground beef. Then top with shredded cheese and chopped vegetables.
Ingredients:
- 5 portobello mushrooms, stemmed and sliced 1/2 inch thick
- 2 teaspoons dried oregano
- 2 tablespoons olive oil
- 1/4 cup water
- Coarse salt and freshly ground pepper
- 4 zucchini, cut into 2-by-1/2-inch sticks
- 1 red onion, halved and sliced 1/4 inch thick
- 8 corn tortillas (4 1/2-inch size)
- 6 ounces Monterey Jack, shredded (1 1/2 cups)
- 1 cup cherry or grape tomatoes, halved or quartered
Directions:
- Preheat oven to 425 degrees. On a rimmed baking sheet, toss mushrooms with 1 teaspoon oregano, 1 tablespoon olive oil, and the water; season with salt and pepper. On another baking sheet, toss zucchini and onion with remaining oregano and olive oil; season with salt and pepper.
- Roast, tossing occasionally, until vegetables are browned and fork-tender, 25 to 30 minutes (zucchini may cook faster than mushrooms).
- Using tongs, hold each tortilla directly over a gas flame, turning, until heated through, about 5 seconds. (Alternatively, wrap tortillas in parchment, then foil, and warm in a 350 degrees oven.)
- To serve, fill each tortilla with mushrooms, vegetable mixture, shredded cheese, and tomatoes.
Enjoy and Bon Appetit!
Healthy Weekly Motivator:
Start Slow, Go Steady
Physical activity isn’t just a way to lose weight; it’s an essential step towards a long, vibrant life! If you haven’t been active in a while, now’s the time to revamp your routine. Start out with smaller amounts of exercise at lower intensities and gradually progress to moderate-intensity activity to reduce your risk of injury.
This week, work on your fitness routine and don’t worry about how fast or hard others are exercising around you. Remember that you’re never too out-of-shape to get active!
Have a great week everyone and remember a better tomorrow starts with what you eat today!
Do you have a favorite 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
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"Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
~Liane Cardes~
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