Meatless Monday: Cool Cucumbers

One Step At a Time...

You Can Go Meatless

For All Three Meals

The folklore. Of all the garden’s summertime offerings, none is quite so “cool” as a cucumber, a phrase coined in a 1732 English poem. Cultivated around the world for more than 3,000 years, the cucumber has gained a following for its simple, raw and sometimes pickled appeal. It is said that the Romans used artificial methods to grow cucumbers out of season so that Emperor Tiberius could eat them every day of the year. Today, this India native is the basis for favorite recipes, like raita and tzatziki, as well as its many pickled roles in relish and dips.

The facts. Cucumbers (Cucumis sativus) belong to the same family as melons and squash. Though we think of them as vegetables, they are technically fruits, classified either as slicing cucumbers or pickling cucumbers. Slicing “cukes” are thick-skinned and consumed in their fresh form, while the pickling variety are smaller and have thinner skins. The most familiar cucumbers are long, with smooth, dark-green skin, but there are hundreds of varieties that differ in size, shape and even color. With a 95-percent water content, cucumbers are hydrating, and have a very low calorie count. A one-cup serving has only 16 calories, yet packs 22% DV (Daily Value, recommended daily intake based on 2,000 calories per day) of bone-building vitamin K and 4% DV of cell-protecting vitamin C.

The findings. True to its reputation, cucumber juice soothes irritated and swollen skin, and even cools against the pain of sunburn, according to the January 2013 Fitoterapia, the journal from the School of Natural Product Studies in India. Cucumbers have a unique profile of plant compounds with health-promoting properties, including lignans, which have been associated with reduced risk of cardiovascular disease and certain cancers, and flavonoid antioxidants, including quercetin, apigenin, and kaempferol. Animal studies have shown that cucumber can reduce inflammation, a root of chronic disease. While promising, cucumber research is still in the preliminary stages.

The finer points. Generally, cucumbers are available fresh year round. They should be refrigerated both in the market and at home because they are heat-sensitive. Choose those that are firm, evenly colored, and without wrinkles. They will store for several days in the refrigerator, whole and, if cut, in a sealed container. Enjoy cucumbers—which are most nutritious eaten with skin and seeds—sliced in salads or sandwiches, dipped in dressings or hummus, diced into tuna or chicken salad, floating in iced tea, or pureed into a green smoothie or cool gazpacho soup. Remember one cup of raw, peeled cucumber is only 16 calories. What a great snack! They are so versatile; do a search and find many interesting cucumber recipes.

Healthy Meatless Recipe:

Vegetarian Zucchini Lasagna

(Adapted from Meatless Mama)

This vegetarian lasagna uses strips of zucchini instead of noodles. Cut the zucchini into 1/4 " strips the long way, boiled them for about 3 minutes to soften them, and let them drain on paper towel. It is a great way to use up some of that overwhelming zucchini harvest.

Ingredients:

• 2-3 large zucchini, sliced into 1/4" strips, par-boiled for 3 min., let drain on paper towels
• 1 onion, diced
• 1 clove garlic, minced
• 1 T. olive oil
• 8 oz. mini-bella mushrooms, chopped
• 2 c. spaghetti sauce

• 1 6 oz. can tomato paste
• 2 eggs
• 1 1/2 c. cottage cheese

• 1/2 c. shredded mozzarella cheese
• additional 1 c. shredded mozzarella cheese

• 1/4 c. Parmesan cheese
• 1 T. flour
• 2 large handfuls spinach or kale coarsely chopped

Directions:

• Preheat oven to 375.
• In saucepan cook onion and garlic in olive oil about 4 min., add mushrooms and cook additional 4-5 min. till tender.
• Add spaghetti sauce and tomato paste, heat through.
• In small bowl mix eggs, cottage cheese, 1/2 c. mozzarella, Parmesan cheese and flour.
• In lasagna pan place about 1/2 c. sauce on bottom of pan. Next place spinach or kale in pan, then a layer of zucchini strips.
• Spoon cheese mixture over this, spoon about 1/2 c. of sauce, then the remaining zucchini, and the rest of the sauce.
• Bake Uncovered 30-40 min., top with the other 1 c. of shredded mozzarella and bake 10 min. longer.
• Let stand 10-15 min. before serving.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Sweat Away Your Stress

The rush of anxiety and pent-up energy that can result from stress is part of your body’s natural defense mechanisms. While the desire to fight or flee is helpful in emergencies, too much of this tension can negatively impact your health. Instead of bottling it up, get it out with exercise!

Releasing excess energy with physical activity is a healthy way to alleviate built-up muscle tension and other symptoms.

This week, after a tightly scheduled day of meetings, exams, or errands, get active and aim for moderate intensity exercise. It may seem counterintuitive, but moving more will help you relax!

Remember Green Goes With Everything

Check your toothpaste and see what harmful ingredients it may contain.Melaleuca, my other wellness company, makes an exclusive tooth polish blend of natural cleansers which gives you a whiter, healthier, fresher smile that ordinary toothpaste can't match. Melaleuca's dental care products contain no peroxide, no sugar, no harsh ingredients and that's clearly something to smile about. Contact me to learn more about this awesome “green” dental product.

Have a great week 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

lisaquinnwc@embarqmail.com

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“Healing is a matter of time, but it is also a matter of opportunity.”

~ Hippocrates ~