Zucchini Lasagna


Zucchini Lasagna
• 5 medium zucchini (2 lb.)
• Olive oil cooking spray
• 1½ teaspoons kosher salt, divided
• ½ teaspoon black pepper, divided
• ½ teaspoon garlic powder
• 1 tablespoon olive oil
• 1 lb. 85% lean ground beef
• 1 tablespoon minced garlic
• 1 (15oz) container whole milk ricotta cheese, room temperature
• 2 large eggs
• ½ cup (packed, 1oz) chopped fresh basil
• 1⅓ cup no sugar added marinara sauce
• 8oz part skim mozzarella cheese, shredded
1. Preheat oven to 350 degrees F. Slice the zucchini lengthwise, into ¼-inch-thick strips, getting 6 slices out of each zucchini. Spray the zucchini slices with olive oil coking spray and sprinkle with ½ teaspoon salt, ⅛ teaspoon black pepper and ½ teaspoon garlic powder. Grill the slices, in batches, 2-3 minutes on each side, or until golden and firm – not browned and crisp. Spread on clean kitchen towels to soak up more moisture.
2. In a large skillet, heat the olive oil over medium-high heat, about 3 minutes. Add the meat, the minced garlic, ½ teaspoon kosher salt and ¼ teaspoon black pepper. Cook, stirring with a wooden spoon to break up the meat, until meat is browned, 5-7 minutes. Drain into a colander, then mix in a bowl with 1 cup marinara sauce.
3. In another bowl, with a fork, mix together the ricotta, eggs, basil, and the remaining salt and pepper.
4. Assemble the lasagna: Spread ⅓ cup of the marinara sauce on the bottom of a 9 X 13 baking dish; Top the marinara sauce with a layer of zucchini, then a third of the ricotta mixture, a third of the meat mixture, and a third of the mozzarella cheese; Repeat, arranging the zucchini slices in the opposite direction: zucchini, ⅓ ricotta, ⅓ meat mixture, ⅓ mozzarella; Repeat one last time, adding one extra layer of zucchini: zucchini, ricotta, meat mixture, more zucchini, and mozzarella.
5. Bake, uncovered, until the cheese is golden, about 30 minutes. You can finish by broiling for 2 minutes on high to brown the cheese, if you wish.
Nutrition Per Serving
Serving size: ⅛ recipe Calories: 368.4 Total Fat: 25.7g Saturated fat: 11.8g Carbohydrates: 8.7g Sugars: 3.1g Sodium: 558.2g Fiber: 2.1g Protein: 26.1g
Thank you Cathy Johnson for sending us this recipe


Tomato Basil Soup


Tomato Basil Soup

Great for the Winter Months!


  • 4 cups ripe tomatoes, diced
  • 4 cups tomato juice
  • 16 fresh basil leaves
  • 1 cup heavy cream
  • 1 stick unsalted butter

Combine diced tomatoes and juice in saucepan and simmer on medium heat for 30 minutes, stirring occasionally. If rings form on the side the of pan, scrape it down and mix them back into the soup.

Tip: Many recipes might advise peeling the tomatoes, but I see no good reason to discard the fruits’ best nutrients. Lycopene–the antioxidant tomatoes are famous for–is concentrated in the skin, and that’s just the beginning.

Place soup in a food processor or blender (in batches if yours isn’t large enough), add basil leaves, and puree. Return to pan, add cream and butter while stirring, then let simmer 10 more minutes. Garnish with basil leaves and serve.

Makes 8 servings. 241 calories and 8 net carbs per serving.


Benefits of Sweet Potatoes with Sweet Potato Chips Recipe


Not only do sweet potatoes taste like a scrumptious dessert, they provide the body with some awesome health benefits. Cutting-edge research on sweet potatoes indicates they have many unique nutritional benefits that help with good health and well-being.  Among these benefits are antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients.

For instance, in several studies from Africa, sweet potatoes were found to contain between 100-1,600 micrograms (RAE) of vitamin A in every 3.5 ounces—enough, on average, to meet 35% of all vitamin A needs, and in many cases enough to meet over 90% of vitamin A needs (from this single food alone).

Interesting Facts about Sweet Potatoes

  • Did you know that some sweet potatoes can also be gorgeous purple color? Often it’s difficult to tell from the skin of sweet potato just how rich in purple tones its inside will be. That’s because scientists have now identified the exact genes in sweet potatoes (IbMYB1 and IbMYB2) that get activated to produce the purple anthocyanin pigments responsible for the rich purple tones of the flesh. The purple-fleshed sweet potato anthocyanins—primarily peonidins and cyanidins—have important antioxidant properties and anti-inflammatory properties. Particularly when passing through our digestive tract, they may be able to lower the potential health risk posed by heavy metals and oxygen radicals.
  • Including some fat when consuming sweet potatoes can be helpful if you want to enjoy the full beta-carotene benefits. Recent research has shown that a minimum of 3-5 grams of fat per meal significantly increases our uptake of beta-carotene from sweet potatoes. Of course, this minimal amount of fat can be very easy to include. For instance including extra virgin olive oil, organic grass-fed butter or coconut oil are great choices.
  • Steaming or boiling sweet potatoes may allow your body to get greater nutritional benefits from sweet potatoes. Recent studies show excellent preservation of sweet potato anthocyanins with steaming, and several studies comparing boiling to roasting have shown better blood sugar effects (including the achievement of a lower glycemic index, or GI value) with boiling. Only two minutes of steaming sweet potatoes have been show to deactivate peroxidase enzymes that might otherwise be able to break down anthocyanins found in the sweet potato. In fact, with these peroxidase enzymes deactivated, natural anthocyanin extracts from sweet potato used for food coloring may be even more stable than synthetic food colorings. This benefit isn’t limited to the food’s appearance since the anthocyanins have great health benefits as antioxidants and anti-inflammatory nutrients.
  • Researchers have long been aware of sporamins—storage proteins in sweet potato—but only recently has research shown some of their special antioxidant properties. The potential health benefits of the sweet potato sporamins in helping prevent oxidative damage to our cells should not be surprising since sweet potatoes produce sporamins whenever subjected to physical damage to help promote healing.

Health Benefits of Sweet Potatoes

  • 7 grams fiber per serving
  • contain large amounts of Vitamin B6
  • contain large amounts of potassium
  • rich in beta-carotene
  • good source of manganese
  • anti-oxidant rich
  • anti-inflammatory properties
  • improves blood sugar regulation
  • antibacterial properties
  • antifungal properties
  • supports clear skin
  • helps maintain collagen
  • soothing for the stomach
  • helps prevent constipation
  • helps with emphysema
  • promotes healthy digestive tract
  • may decrease the dangers presented by heavy metals & oxygen radicals
  • best to choose organic sweet potatoes

Difference Between Sweet Potatoes and Yams

It is very easy, especially in the United States to confuse sweet potatoes and yams. However, they are completely different foods that belong to different plant families. The main difference to note is that sweet potatoes are much more available in the United States than are yams.

There are a couple of reasons for this confusion. 1) It is probable for shoppers to find sweet potatoes and yams that look much alike in terms of size, skin color, and flesh color. 2) Our government agencies have allowed the terms “sweet potato” and “yams” to be used somewhat interchangeably on labeling. In many stores you may find bins that are labeled “Red Garnet Yams” and “Jewel Yams” however, the potatoes these bins are actually sweet potatoes. Below are some general rules to follow.

  • In most U.S. groceries, you should assume that you are always purchasing a sweet potato, even if the sign says “yams”.  More than one million sweet potatoes are commercially grown in the United States every year, while commercial production of yams in the United States is rare.
  • Don’t allow the flesh color to make the determination as to whether you are getting a sweet potato or a yam. Both root vegetables come in a variety of colors. You should always assume that you are getting a sweet potato, regardless of flesh color.
  • If you are wanting to purchase a true yam (from the plant genus Dioscorea), visiting a more internationally focused store may be your best bet.

The name “yam” was adopted from “nyami“—the Fulani (West African) word that means “to eat” and that has traditionally been used to refer to yams. Yams are native to Africa and Asia, and unlike potatoes, they have the potential to grow to a much larger size.

From a science perspective, true yam is a root vegetable belonging to the Dioscoreaceae family, which are monocotyledons (or “monocots” for short, with the prefix “mono” referring to the fact that they have only one embryonic seed leaf). Sweet potatoes belong to the Convolvulaceae or morning glory plant family, are dicotyledons (or “dicots” for short, with the prefix “di” referring to the fact that they have two embryonic seed leaves), and are known by the scientific name of Ipomoea batatas. These two root vegetables come from very different parts of the plant world, even though their names are used interchangeably in the United States marketplace.

Spicy Baked Sweet Potato Chips Recipe

Serves 1

Ingredient List

2 small or 1 large sweet potato 1 1/2 tablespoons olive oil 1/4 teaspoon cayenne pepper Himalayan Salt


Preheat oven to 425 degrees. Peel sweet potatoes &thinly slice crosswise into 3/8 inch thick slices.  If you have a mandoline, use it. Place the sweet potato slices in a bowl. Add olive oil, cayenne pepper & salt to taste & mix well. Spread the slices out on a baking pan in a single layer. Bake about 12 minutes on each side. Carefully checking to make sure the smaller or thinner pieces don’t burn.

Recipe from:


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  • The World’s Healthiest Foods.