healthy eats. Zucchini Fries

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Who doesn’t love french fries. The warm, crispy, and satisfying taste of this popular side dish has won over the hearts of people all over the world. However, french fries are high in fat, calories, and sodium. Diets high in these three things increase your risk of developing diabetes, cardiovascular disease, and obesity-related problems.

A healthy alternative to this fan favorite are zucchini fries. Zucchini is low in calories and high in vitamins, phytonutrients, and minerals. Zucchini can be eaten both cooked and raw and is a great addition to many meals! Opting for zucchini fries versus the standard potato french fries will give your body the antioxidants it needs to help fight off free radicals, while limiting your fat, sodium, and caloric intake.

Ingredients:

  • 2 zucchinis
  • 2 tablespoons plain greek yogurt
  • 1/3 cup panko breadcrumbs (gluten free breadcrumbs work just as well)
  • salt, to taste
  • pepper, to taste

Directions:

  1. Preheat your oven to 450 degrees
  2. Cut the zucchini into 1/2 – inch sticks [approximately the size of a tube of lipstick]
  3. Place the zucchini sticks into a mixing bowl
  4. Add the greek yogurt and panko crumbs into the bowl
  5. Toss the mixture until the zucchini is coated thoroughly
  6. Season with salt and pepper
  7.  Place the coated zucchini sticks onto a greased baking sheet
  8. Cook in oven for 15-20 minutes, until sticks are nicely browned
  9. enjoy!

healthy eats. Salmon with Pineapple Salsa

8704841865_72327c1366_zThis healthy dinner option combines a mix of flavors into a one-of-a-kind meal for under 400 calories. It is easy to make with limited ingredients, preparation, and dishes to wash!

Salmon, a powerful food known to promote eye and heart health, as well as cognition and memory, is a great source of omega-3 fatty acids, niacin, protein, vitamin b6, vitamin d, and vitamin b12.

Ingredients:

  • 1 pound salmon
  • 3/4 c vegetable broth
  • salt and pepper, to taste
  • 1/4 cup lime juice
  • 1/4 cup extra virgin olive oil
  • 1/4 cup low sodium soy sauce
  • 1 teaspoon granulated sugar
  • 1 pineapple, diced into large squares
  • 4 plum tomatoes, diced
  • 1 tablespoon dried basil

Directions:

  1. Preheat the oven to 400 degrees Farhenheit
  2. Place the salmon into a greased baking dish
  3. Pour the vegetable broth over the salmon and lightly season with salt and pepper
  4. Bake in the oven for 25-30 minutes; the salmon should be a light pink inside and will flake easily with a fork
  5. While salmon is baking, mix together the lime juice, olive oil, soy sauce, sugar, diced pineapple, diced tomatoes, and the basil into a bowl and store in the fridge until time to serve
  6. Once salmon is done baking, take out of the oven and discard the vegetable broth
  7. Place the salmon back into the baking dish to be served
  8. Serving size: 4 ounces of salmon with 1/4 cup of pineapple salsa
  • Optional Sides:  
    • Cook 1  cup of brown rice, made with 1/2 cup vegetable broth and 1/2 cup water until absorbed
    • Steam 1 cup of mini carrots with 1/2 cup water and 1 tablespoon of cinnamon until soft

Prep Time: 15 minutes   Cook Time: 30 minutes  Total Time: 45 minutes

Serves: 4 people              Calories: 350