Enjoy the Kitchen mindfully and with compassion

September 19, 2018

Vegetable Noodles with Tomato and Basil

Filed under: enjoy the kitchen — Vincent Alvarez @ 8:32 pm

This low calorie dish is heart healthy, anti-inflammatory and insulin regulating providing a good source of antioxidants, lycopene, phytonutrients, fiber, vitamin K, B vitamins, copper, manganese, and healthy fats.

Ingredients
3 cups halved grape tomatoes
3 cups spiraled zucchini
3 cups spiraled yellow squash
5 cloves minced garlic
1 teaspoon dried oregano
4 tablespoons chopped fresh basil
1 tablespoon avocado oil
Fresh lemon, olive oil, salt and pepper to taste

Directions
In a heated sauté pan over medium heat, add avocado oil, tomatoes and a dash of salt and pepper. Cook over low to medium heat for 10-12 minutes mixing frequently. Add oregano and garlic and cook an additional 10-12 minutes while continuing to mix. Now add the zucchini and yellow squash and cook for another 5 minutes mixing and folding together. Add a bit more salt and pepper to taste. Turn off heat and add basil, lemon juice from one wedge and a drizzle of olive oil. Mix together and serve. Enjoy.

November 27, 2016

Planting a Firm Foundation for Healthy Holidays

Filed under: enjoy the kitchen — Vincent Alvarez @ 6:39 pm

August 14, 2016

Eat Plants, Feel Full

Filed under: enjoy the kitchen — Vincent Alvarez @ 4:17 pm

Using Plant-Based Eating to
Curb Appetite and Maximize Metabolism

June 18, 2016

Plant-Based Eating

Filed under: enjoy the kitchen — Vincent Alvarez @ 1:37 pm


Plant-Based Eating! The Power of Anti-Inflammatory Foods

April 19, 2016

Enjoy Tomatoes

Filed under: enjoy the kitchen — Vincent Alvarez @ 3:28 pm

Tomatoes are a good source of Lycopene, a powerful antioxidant that protects your cells from damage. Lycopene is what gives the red color in fruits and vegetables. By choosing the darkest red colored tomatoes you’ll ensure that you’re getting the highest amounts of lycopene.

Shopping by size is just as important as color. Choose the smaller dark red varieties of tomatoes like Cherry, Currant, or Grape. They pack more lycopene per ounce, and are also sweeter.

Pick When Ripe
When tomatoes are picked when ripe they have the highest nutritional content. You can either grow your own or go to your local farmer’s market to get tomatoes that are picked ripe right off the vine.

Keep Out of the Refrigerator
Tomatoes shouldn’t be stored in the refrigerator since they lose flavor, aroma and nutrients pretty quickly.  Store tomatoes at room temperature.

Cooking tomatoes increases the amount of lycopene in tomatoes and in just 30 minutes the amount can more than double.

Making a Homemade Tomato Sauce (Watch Video Above)

  • Start with 8 vine ripe red tomatoes. Quarter them and seed them.
  • Chop them keeping the skin intact.
  • Use lots of chopped fresh basil to increase the amount of flavor and antioxidants.
  • Combine the tomato and basil in a large saucepan and set aside.
  • Dice up about 4-5 cloves of garlic, chop some onion and saute for 2-3 min.
  • Combine the sauted onions and garlic to the tomato and basil, add some spices like oregano and marjorum, mix, cover and cook over low heat for 1 -2 hours.
  • Enjoy over your favorite pasta or vegetables.

Tomatoes are a good choice to include in your meal plan: Choose the small dark red ones and for added nutritional benefit, cook them up.

Until next time, stay well.

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