Foods

Basil, Shrimp, Zucchini Recipe

basilshrimp

Basil, Shrimp & Zucchini Pasta

This quick-cooking, healthy dinner is a simple combination

of zucchini, shrimp and pasta flecked with plenty of fresh basil.

If you have leftover cooked pasta from another meal, use it and skip Step 2.

Since the recipe combines a starch, vegetables and the shrimp,

all you need is a fruit or vegetable salad to round out the menu.
Ingredients
1/2 cup chopped fresh basil leaves, divided
1 8-ounce can tomato sauce
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
2 cloves garlic, minced
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper, or more to taste
Pinch of cayenne pepper, or to taste
1 pound peeled and deveined raw shrimp (31-40 per pound; see Note)
2 cups orecchiette or other small pasta, preferably whole-wheat
2 medium zucchini or summer squash or 1 of each
Preparation
1.Combine 1/4 cup basil, tomato sauce, 2 teaspoons oil, garlic, salt, pepper and cayenne in a medium bowl. Stir in shrimp; let stand for at least 10 minutes and up to 30 minutes.
2.Meanwhile, cook pasta in a large pan of boiling water until just tender, 8 to 11 minutes or according to package directions. Drain.
3.Quarter squash lengthwise and cut into 1/4-inch-thick slices. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat until hot but not smoking. Add the shrimp mixture along with the squash. Cook, stirring, until the shrimp are pink and just barely cooked through, 3 to 4 minutes. Stir in the pasta and heat, stirring, until piping hot, 1 to 2 minutes. Stir in the remaining 1/4 cup basil and season with pepper.

Tips & Notes
Note: Shrimp is usually sold by the number needed to make one pound. For example, “21-25 count” means there will be 21 to 25 shrimp in a pound. Size names, such as “large” or “extra large,” are not standardized, so to get the size you want, order by the count per pound. Both wild-caught and farm-raised shrimp can damage the surrounding ecosystems when not managed properly. Fortunately, it is possible to buy shrimp that have been raised or caught with sound environmental practices. Look for fresh or frozen shrimp certified by an independent agency, such as the Marine Stewardship Council. If you can’t find certified shrimp, choose wild-caught shrimp from North America—it’s more likely to be sustainably caught.
Nutrition

Per serving: 315 calories; 8 g fat ( 1 g sat , 5 g mono ); 143 mg cholesterol; 40 g carbohydrates; 0 g added sugars; 24 g protein; 7 g fiber; 622 mg sodium; 687 mg potassium.

Nutrition Bonus: Vitamin C (38% daily value), Magnesium (30% dv), Folate & Potassium (20% dv), Vitamin A (19% dv), Zinc (18% dv), Iron (17% dv)

Carbohydrate Servings: 2

Exchanges: 2 starch, 1 vegetable, 2 lean meat, 1 fat

Health and Wellness Associates

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Foods

Lower Your BP with Onions

onion flower

Lower your Blood Pressure with a daily dose of onions.

In a Spanish study, eating 1/3 cup of onions daily, any kind of onions,

it cut patients blood pressure by 21% in five weeks. Onions are

rich in quercetin, a natural diuretic that lowers pressure by

flushing our excess fluids and salt. Many people stop eating onions

because of bad breath worries, but please put them back in your

diet and make sure any older people put them back in their diets

also, to avoid  congestive heart problems.

Picture:  Onion Flower

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Foods

BBQ Sauce Skinny Version

BBQsauce

Great Barbeque Sauce Skinny Version

Ingredients
1 tablespoon canola or olive oil
1 sweet onion, finely diced
2 cloves garlic, minced
1 (8 ounce) can tomato sauce
1/4 cup honey
1/4 cup balsamic vinegar (use white balsamic vinegar for gluten free)
2 teaspoons Dijon mustard
1 teaspoon cayenne pepper, more or less to taste
2 teaspoons chili powder
Kosher or sea salt to taste

Directions

In a medium sauce pan add canola oil, turn to medium-low heat and sauté onion until tender, about 5 minutes. Add garlic and sauté 1 additional minute. Add the remaining ingredients, stir and simmer until sauce has thickened, about 30 minutes. Allow to cool to room temperature and store in the refrigerator until ready to use.

Health and WEllness Associates

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