Sausage and Zucchini Breakfast Casserole
This quick and easy Paleo dish takes a classic combination of sausage, mushrooms and thyme and adds eggs and zucchini to make a filling and delicious breakfast casserole. We recommend assembling the casserole the night before, and then baking it in the morning – it will save you a ton of time and you will have a piping hot breakfast to start off your day right!
3 medium zucchini trimmed
4 large mushroom(s), white button or cremini halved
1 large onion(s), yellow peeled and quartered
1 pound(s) sausage, ground breakfast
1/2 tablespoon(s) thyme, fresh (optional)
2 tablespoon(s) almond flour
6 large egg(s)
1/2 teaspoon(s) garlic, granulated
1/2 teaspoon(s) sea salt
1/4 teaspoon(s) cayenne pepper (optional)
Preheat oven to 400 F.
Place a grater blade on a medium or large food processor (or just use a box grater to shred the veggies by hand). Grate the zucchini, mushrooms and onion. With a paper towel, squeeze excess moisture out of the zucchini.
Scrape the veggie mixture into the bottom of a 8×8 or 9×9 baking dish and lightly pat down to form an even surface.
Crumble the raw sausage on top of the veggies. Sprinkle with fresh thyme and almond flour.
In a medium mixing bowl, combine eggs, granulated garlic, sea salt, and cayenne (optional) and whisk until eggs are a pale yellow (about 30 seconds).
Pour egg mixture evenly over sausage and veggies in the baking dish. It should sink to the bottom of the pan.
Place in oven and bake for 45 to 55 minutes, or until browned on top and cooked through. There will be some residual water from the vegetables.
Cool at least 15 minutes. Slice into 4 servings and enjoy warm or cold.
Health and Wellness Associates
Dir. Of Personalize Healthcare and Preventative Medicine
Low Carb Substitutes for Pasta
Watching your calories and carbs doesn’t mean you can’t get a pasta fix. There are plenty of lower carb alternatives to regular noodles.
This one might be a no-brainer, since spaghetti is in the name, but it’s still greatly underappreciated. You can bake it until soft, or even nuke it in the microwave for a fast fix. Then just scrape out the noodle-like strands with a fork. A cup of the cooked strands has only about 40 calories.
Spaghetti squash is full of fiber and other nutrients, and it’s incredibly versatile — fantastic with low-fat marinara, pesto, or cheese sauce. It’s even good simply tossed with a little light butter and topped with grated Parm.
House Foods Tofu Shirataki Noodle Substitute
I’ve been a big fan of this soy-based swap for years. You can eat an entire bag of noodles for just 20 calories. (Yes, you read that right!) Ounce for ounce, regular pasta contains 10 times as many calories. You do need to drain and rinse Tofu Shirataki thoroughly (It comes floating in liquid), but it’s absolutely worth the effort. And these noodles don’t require any cooking; they just need to be heated. You can stir-fry them, or just toss ’em in the microwave (blot excess liquid, if you do). Bonus? They come in a variety of shapes: spaghetti, angel hair, fettuccine… even macaroni. Here’s a tip, though: Don’t confuse Tofu Shirataki with regular shirataki noodles.
The added tofu really improves the texture.
Surprised to see eggplant on this list? Well, when you’re craving lasagna without the starchy carbs, eggplant is your best bet. Cut it lengthwise, soften it up in a skillet, and replace some (or all) of your lasagna noodles with the slices. The result is a towering serving of lasagna with a fraction of the calories.
To keep your lasagna low in fat, use light cheeses and low-fat sauce.
Zucchini ribbons are an amazing fettuccine alternative. Here’s how to make them: Use a vegetable peeler to peel zucchini lengthwise into super-thin strips, rotating zucchini around as you go — and you’ve got noodles! Since zucchini is a summer squash, this swap is perfect in picnic-ready pasta salads.
Broccoli Cole Slaw
Broccoli cole slaw is a blend of shredded broccoli, carrots, and red cabbage. It’s packed with vitamins and high in fiber. And get this: You can eat four cups of it for about 100 calories. Just steam it in the microwave or cook it in a skillet with a little water. I like it with low-fat marinara sauce or seasoned-up canned crushed tomatoes. It’s also great in saucy stir-frys.
If you’re into Asian-style noodle dishes, bean sprouts are the perfect swap for you. They tend to take on the taste of whatever they’re cooked with — add soy sauce or teriyaki sauce to impart major flavor. Like broccoli slaw, these can be cooked in the microwave or a skillet. Each cup of raw sprouts has about 30 calories. They cook down to about half the volume, so start with a few cups. Make sure to mix it up with Tofu Shirataki, too.
Call us if you need help starting a low carb diet. You cannot go cold turkey with carbs, that can cause more problems for you down the road.
Health and Wellness Associates
Zucchini Taco Roll Up
2 tbsp. extra-virgin olive oil
1 medium yellow onion, chopped
1 jalapeno, minced
1 lb. ground beef
2 tbsp. Taco Seasoning
1 1/2 c. grated Monterey jack, divided
1 1/2 c. grated cheddar, divided
1/4 c. sour cream
1 (15-oz.) can fire-roasted crushed tomatoes
4 medium zucchini, sliced ⅛” thick
Cilantro, chopped, for garnish
Preheat oven to 400 degrees F.
In a large skillet over medium heat, heat olive oil. Add onion and cook until tender, 5 minutes. Add jalapeño and cook 2 minutes more. Add ground beef and cook until no longer pink, 8 minutes, then drain the fat. Season with salt, mix in the taco seasoning, and add ½ cup of both Monterey Jack and cheddar, then set aside.
Spread a thin layer of crushed tomatoes into the bottom of a 9″-x-13” baking dish. On each slice of zucchini, spoon a thin layer of sour cream and crushed tomatoes. Top with a layer of beef mixture, and sprinkle with Monterey Jack and cheddar. Roll up and place seam side down in baking dish. Repeat to fill the dish. Sprinkle top with remaining cheese.
Bake until zucchini is tender and cheese is melted, about 30 minutes. Garnish with cilantro.
Health and Wellness Associates
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.
◾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
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.
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
Please share with family and loved ones, and call us with your healthcare concerns.
Health and Wellness Associates
Zucchini Pasta with Green Goddess Vinaigrette
- 8 zucchini
- 4 avocados
- 1/2 cup coconut oil, warmed to a liquid
- Sea salt
- 2 garlic cloves, smashed and chopped
- 1/2 cup chili vinegar
- 2 tablespoons lime juice
- 3 tablespoons honey
- 3 cups basil
- 2 cups mint
- 4 cups pear tomatoes, sliced
- 1/2 cup pine nuts, chopped
- Parmesan to taste for a garnish
1.Using a spiralizer or mandolin, turn the zucchini into pasta. If you do not have a spiralizer, you can do this with a mandolin. Salt with a little sea salt and let the “pasta” sit, so it softens.
2. Mix the all the ingredients for the Green Goddess vinaigrette — the avocados, coconut oil, chili vinegar, lime juice, and honey — with a hand blender. Season to taste.
3. Now heat the pasta with three tablespoons of the coconut oil on medium high heat. Add the garlic and cook for two minutes.
4. Mix the pasta with the Green Goddess vinaigrette and most of the basil and mint, but set some of these herbs aside. Add the mixture into a serving bowl and garnish with the remaining herbs, the pine nuts, tomatoes, and Parmesan cheese.
Picture shows two types of Zucchini, green and yellow and no tomatoes
Health and Wellness Associates
3 to 4 zucchinis depending on size
1/3 cup nutritional yeast
1 cup bread crumbs (we used Trader Joes Organic Bread Crumbs, but you can sub gluten-free or whatever you prefer)
1 teaspoon smoked paprika
1 teaspoon basil
2 teaspoons dried parsley
1 teaspoon salt
1 ripe avocado
1/2 cup basil leaves
1 clove garlic
1 tablespoon lime juice
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon plain, unsweetened yogurt
Preheat the oven to 420°F. Wash and slice the zucchini into strips about two inches long and 1/4 to 1/2 inch thick. In one bowl, crack and lightly whisk both eggs. In another bowl, pour in the nutritional yeast. In a third bowl, mix together the bread crumbs, salt, paprika, basil, and parsley. Take your zucchini slices and dip them one by one in the nutritional yeast, egg, and then bread crumb mixture, and place them on a parchment paper lined sheet. Once each zucchini fry has been coated and is on the sheet, place in the oven and back for 20 to 25 minutes (no need to flip). Fries are done when the coating is brown and crispy.
While the fries are baking, make the avocado aioli in a food processor or blender by adding all ingredients and then blending
5-Ingredient Zucchini Fritters
Yield: About 14 fritters
Prep Time: 20 min
Cook Time: 5 min
4 cups shredded zucchini, vegie pasta maker
2/3 cup all-purpose flour
2 large eggs, lightly beaten
1/3 cup sliced scallions (green and white parts)
Sour cream, for serving (optional)
Place the shredded zucchini, or your zucchini pasta, in a colander set over a bowl and sprinkle the zucchini lightly with salt. Allow the zucchini to stand for 10 minutes. Using your hands, squeeze out as much liquid from the zucchini as possible, if your zucchini looks like it is too water, many are not. Transfer the zucchini to a large bowl.
Add the flour, eggs, sliced scallions, 1/4 teaspoon salt and 1/8 teaspoon pepper to the bowl, stirring until the mixture is combined. Line a plate with paper towels.
Liberally coat the bottom of a large sauté pan with vegetable oil and place it over medium-high heat. Once the oil is hot, scoop 3-tablespoon mounds of the zucchini mixture into the pan, pressing them lightly into rounds and spacing them at least 2 inches apart. Cook the zucchini fritters for 2 to 3 minutes, then flip them once and cook an additional 2 minutes until golden brown and cooked throughout. Transfer the zucchini fritters to the paper towel-lined plate and immediately sprinkle them with salt. Repeat the scooping and cooking process with the remaining zucchini mixture.
Serve the zucchini fritters topped with sour cream (optional) and sliced scallions.
Health and Wellness Associates
Who needs a pizza crust when you’ve got zucchini? These mini pizzas are a perfect bit-size mini-meal, and that’s why they make my list of healthy snack ideas. I love how you get the bubbly cheese and sauce with an extra dose of veggies! Skip the optional pepperoni or use beef pepperoni with no nitrates and sprinkle some fresh basil on these instead.
“Fried” Zucchini Skicks with Marinara Sauce
Prep time: 15 minutes, Cook time: 45 minutes
- 1/4 olive oil, divided
- 2 large egg whites
- 3/4 cup plain trans-free panko Japanese bread crumbs
- 3 Tbsp grated parmesan cheese
- 3/4 teaspoon salt-free Italian herb seasoning
- 1/4 teaspoon salt
- 1/2 cup marinara sauce, warmed
- 2 medium zucchini (about 12 oz total) halve crosswise and then cut lengthwise into 1 inch wedges (16 total)
1. Preheat oven to 425 degrees F. Brush 17″ x 14″ jelly roll pan with 1 tablespoon of the oil (or use 2 smaller rimmed baking sheets, brushing each with 1/2 tablespoon of the oil, and switch positions of pans halfway through baking).
2. Put egg whites in shallow dish and beat lightly. In another shallow dish, mix panko, cheese, Italian seasoning, and salt.
3. Dip zucchini in egg whites, one at a time, letting excess drip off. Roll in crumbs, pressing them so they adhere. Arrange close together but not touching on prepared pan. Drizzle with remaining 3 tablespoons oil.
4. Bake without turning, 25 to 30 minutes, until zucchini is crisp and golden. Serve with marinara sauce for dipping.
Nutrition facts for “Fried” Zucchini Skicks with Marinara Sauce:
CALORIES – 218.2,FAT – 15.8 G,SATURATED FAT – 2.6 G,CHOLESTEROL – 3.3 MG,SODIUM – 400.8 MG,CARBOHYDRATES – 13.6 G,TOTAL SUGARS – 2.2 G,DIETARY FIBER – 2 G,PROTEIN – 6.4 G
• 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