Meatless Monday: What A Little Lemon Can Do For You

One Step At a Time...

You Can Go Meatless

For All Three Meals

A Little Lemon Can Help You Trim The Salt

Most good cooks understand the secret of lemons. These citrus fruits are indispensable ingredients in your kitchen, offering a bold array of aromas and flavors: sour, fresh, and zesty. With every squeeze of juice and pinch of zest, lemons can brighten savory dishes, soups, pastas, salads, baked goods, and desserts—all with zero fat and sodium. And the trademark flavor of lemons may have an added nutritional bonus; recent research found that using lemon juice and lemon zest can help decrease the amount of sodium you add to recipes, without sacrificing flavor.

Lemon juice + lemon zest = less salt.

Using lemons instead of salt to flavor dishes can cut sodium as much as 75 percent without compromising taste, according to research by chefs at Johnson & Wales University, which was commissioned by Sunkist. This is good news, since the Dietary Guidelines recommends adults keep sodium levels to less than 2,300 milligrams (mg) per day to reduce the risk of high blood pressure, heart attacks, and strokes. Unfortunately, most Americans consume too much sodium—about 3,400 mg per day. While most of the sodium (about 75 percent) in our diets comes from processed and restaurant foods, it’s still a good idea to cut back on salt during cooking.

Squeezing in flavor.

It’s easy to use lemon to flavor your favorite dishes; just try these tips:

• Don’t automatically add salt to your favorite recipes; instead, season with spices, herbs, and lemon juice and/or zest. Taste the finished product; if it really needs salt, then add a pinch or two.
• Lemon juice and/or zest can brighten salads, dressings, marinades, pasta dishes, casseroles, soups, stews, baked potatoes, baked goods, and fruit desserts.
• To make lemon juice, roll a lemon on a flat surface, slice in half, and squeeze juice (a handheld lemon juicer makes this job easier) into a container or directly over foods. One lemon yields about 2-3 tablespoons of juice.
• To make lemon zest, wash the outer surface of a lemon and use a small grater or zester on the outer, colored surface. One lemon yields about 1 tablespoon of zest.

I can smell the wonderful aroma of lemons already! Just think of all the health benefits of a fresh lemon!

Healthy Meatless Recipe:

Pasta with Zucchini, Tomatoes and Creamy Lemon-Yogurt Sauce

( Courtesy of Rebecca Crump )

Ingredients:

• 8 OUNCES WHOLE WHEAT LINGUINE (OR YOUR PASTA OF CHOICE)

• 1/2 CUP NONFAT PLAIN GREEK YOGURT
• 1/4 CUP GRATED PARMESAN CHEESE
• 1 TEASPOON GRATED LEMON ZEST
• 1/4 TEASPOON SALT
• 1/4 TEASPOON GROUND BLACK PEPPER
• 1 TABLESPOON OLIVE OIL
• 3 MEDIUM (8-OUNCE) ZUCCHINI, CUT INTO THIN STRIPS (3 INCHES LONG AND 3/4 INCH WIDE, LIKE A BIG STICK OF GUM)
• 2 GARLIC CLOVES, THINLY SLICED
• 1/2 PINT GRAPE OR CHERRY TOMATOES, HALVED LENGTHWISE

Directions:

1. Bring a large pot of water to a boil. Add the pasta, and cook about 9 minutes, or according to the package directions. Remove 1/4 cup of the cooking water, and set it aside. Drain the pasta. Set aside.
2. Meanwhile, in a large bowl, stir together the yogurt, Parmesan, lemon zest, and salt and pepper. Set aside.
3. In a large skillet, heat the olive oil over medium-high heat. Add the zucchini, and cook just until wilted, flipping them over occasionally with a spatula. (The zucchini will be soft and somewhat see-through.)
4. Use a spoon or spatula to push the zucchini aside so a space on the bottom of the pan is clear. Add the garlic, and cook for 15 to 30 seconds, until golden but not really brown.
5. Use a spoon or spatula to push the zucchini aside so a space on the bottom of the pan is clear. Add the garlic, and cook for 15 to 30 seconds, until golden but not really brown.
6. Stir in the tomatoes and cook until softened, about 2 minutes.
7. Transfer the zucchini mixture to the yogurt mixture, and stir to combine. Add the drained linguine, and toss gently to combine. Add the reserved pasta cooking water a tablespoon at a time, if necessary, to thin it. Divide among four bowls and serve.

Enjoy and Bon Appetit!

Healthy Weekly Motivator

Simple Ways to De-Stress You

Remember Green Goes with Everything

Dangers of Household Cleaners

What are you accomplishing when you clean your home, your laundry, etc.? What are you doing to the quality of the air you breathe in your home, your sanctuary from the outside world? What is left behind on your floors, your laundry, etc. after they have been “cleaned”. Are there safe, non-toxic alternatives that can do the job? Yes, there are; please watch the following video where Oprah discussed the dangers and see for your self. Then ask yourself – how many loaded guns are in your home?

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

Interested in Optimal Wellness? Take a look at products available here!

Make sure to follow me on Twitter @lq_wellness

Like me on Facebook

Follow me on Pinterest

“Treat yourself and others with kindness when you eat, exercise, play, work, love, and everything else.

~ Dr. Wayne Dyer ~