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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Jessica

    Baked Zucchini Chips

    by 1 Comment

    The ever-so versatile zucchini.  Our Baked Zucchini Chips are just one delicious way to enjoy zucchini.  There are a million different ways to whip up some zucchini (like our Zucchini Pad Thai or our Raw Zucchini Pesto Pasta) and this is just another one to add to your arsenal.  Grab them while they are still hot, considering zucchini are in peak summer squash season right now.

    How to make zucchini chipsAs I said before, zucchini is a great vegetable that you can whip up in so many different ways. Zucchini is also a healthy dose of magnesium, potassium, vitamin A, vitamin C, and calcium.  You can eat it as a raw pasta, bake it like chips as we have here, or even whip it into some muffins or zucchini bread.  We want to use as much zucchini as we can especially in these summer months when zucchini is growing into monstrous sizes.

    The ingredient list for these zucchini chips is as simple as they are to make.  All you are going to need is one large zucchini, olive oil, cayenne pepper, and some salt and pepper to taste.  Start this one off by preheating your oven to 375F.  Slice the zucchini into thin and even slices.  Make sure they are not too thin though, otherwise they will just bake to your baking sheet.  If they are thick enough, they should slide off easily with a spatula.  Brush each of the “chips” with olive oil and then place on a baking sheet. Sprinkle them with some cayenne pepper, salt, and black pepper.  Bake your chips for about 30-45 minutes or until they are at the desired crispness.

    I like to eat zucchini chips fresh out of the oven, but you can always make ahead of time and store in the refrigerator to enjoy later.  Have some fun with these guys! Try spicing them up with other herbs and spices to see what you like.  Throw on some parm or toss in some sriracha.  That’s what makes cooking so much fun! You can specialize them however you would like.  What are your favorite toppings for zucchini chips? Let us know what you think in the comments below!

    This is a quick and easy recipe for anyone that want’s to make delicious baked zucchini chips.

    Print
    Baked Zucchini Chips
    Total Time
    45 mins
     
    Servings: 2
    Ingredients
    • 1 large zucchini
    • 1 tablespoon olive oil
    • 1/2 teaspoon of cayenne pepper
    • Salt and pepper to taste
    Instructions
    1. Preheat oven to 375F
    2. Slice zucchini into thin and even slices
    3. Brush each “chip” with olive oil and then place on a baking sheet
    4. Add cayenne pepper, salt and pepper
    5. Bake for 30-45 minutes or until crisp

    Nutrition Talks: Iron

    by 2 Comments

    Why is it important for the body: It carries oxygen to the tissues from the lungs in the form of hemoglobin.

    Daily recommended intake: 10mg Men / 18mg women

    Food Sources:

    • Beef/turkey/lamb (3oz provides 2mg)
    • Lima beans/kidney/lentils/soybeans (1/2 cup provides 2-4.5mg)
    • Pumpkin/spinach (1/2 cup provides 2-3mg)
    • Tomatoes/cherries (1/2 cup provides 2mg)
    • Breakfast cereals (1cup provides 4-18mg)
    • Semi-sweet chocolate (3oz provides 2.6mg)

    Foods that HELP Absorption: Vitamin C (Citrus Juices), Lactic Acid (Yogurt, Kefir, Cottage Cheese), Tartaric Acid (Grapes, Bananas, Tamarind).

    Foods PREVENT Absorption: Whole grains (including beans, brown rice, oatmeal, whole wheat pasta) because the phytates in these foods inhibit the absorption of certain minerals, including iron. Absorption is also inhibited by polyphenols, found coffee and red wine

    Interesting facts: Heme iron, which comes from animal sources, is more easily absorbed than non-heme iron, which comes from plant sources.

    Symptoms of deficiency: Fatigue, dizziness, hair loss, irritability, weakness, pica (desire to eat non-foods such as clay or dirt), pallor (pale color in skin), brittle or grooved nails

    Causes of deficiency: Excessive menstrual bleeding, ulcers, hemorrhoids, malabsorption  syndromes, inadequate intake, blood donation. Note that If you are being treated for iron deficiency anemia it will take 6 weeks for you to see any improvement in your iron levels, since it takes that long for iron to be incorporated into new red blood cells.

    Keep in mind: While iron is needed to transport oxygen to cells, please know that it is a pro-oxidant, which is a chemical that can induce oxidative stress on the body and damage cells (the opposite of an antioxidant). Please don’t take an iron pill unless your doctor confirms that you are deficient.

    Spicy Szechuan Broccoli + Tofu

    by 4 Comments

    We love our broccoli in a million different ways, but this Spicy Szechuan Broccoli Recipe might just be one of our favorites.  

    Broccoli might be one of the most underrated veggies.  It is completely delicious and it is loaded with nutrients. It is super tasty on its own with a little salt and pepper, raw, roasted, grilled, boiled, and the list goes on.  How do you enjoy it most? 

    Szechuan broccoli

    To make this recipe, begin by sautéing your onion over medium heat.  Drain your tofu well and chop into one inch cubes. Once you can really smell that sweet onion aroma, stir in your broccoli and tofu.  Cook this up until the broccoli turns bright green and the tofu browns slightly.  If you would rather, you can cook the broccoli and tofu separately.  Add your garlic and reduce the heat and stir for another four minutes.  Add sesame oil and soy sauce.  Then toss in your salt, pepper, and red pepper flakes to taste.  

    This dish goes perfectly with a side of brown rice or quinoa.  Adding a whole grain to the mix helps to create a balanced plate.  What do you think about the broccoli/tofu combo? Let us know what you think in the comments below!

    Print
    Spicy Szechuan Broccoli
    Total Time
    10 mins
     
    Servings: 2
    Ingredients
    • 1 head broccoli, chopped
    • 1/3 red onion, sliced
    • 1/2 block of extra firm tofu, drained and chopped
    • 4 cloves of garlic, minced
    • 1 teaspoon olive oil
    • 2 tablespoons of low-sodium soy sauce
    • 1-2 tablespoons sesame oil
    • ½ teaspoon of red pepper flakes
    • Salt and pepper to taste
    Instructions
    1. Sauté onion on medium heat
    2. Stir in Broccoli and tofu and cook until broccoli turns bright green and tofu slightly browned (you can also cook the broccoli and tofu separately and then combine)
    3. Add garlic; reduce heat and stir for 4 minutes
    4. Add sesame oil and soy sauce
    5. Add salt, pepper and red pepper flakes to taste
    Recipe Notes

    Enjoy with brown rice!

    Avocado and Berry Breakfast Smoothie

    by 7 Comments

    One of the many complaints we receive is that people do not have enough time to eat breakfast in the mornings.  This Avocado and Berry Breakfast Smoothie is the exact solution for those extra busy mornings.  

    I am sure that many of you have heard the saying that breakfast is the most important meal of the day.  While every meal that we eat is important, consuming breakfast helps to get our day off to the right start.  When we go all night without eating, we need something to energize our bodies to begin our day.  

    Avocados have tons of healthy fats and potassium.  They bring so much flavor to anything you add them to. The berries in the smoothie have a ton of fiber that also help to keep us full and keep our digestive tracts running smoothly.  

    The best part about this recipe is that it only takes about five minutes to make! All you need is a cup of almond milk, some plain greek yogurt, ½ of an avocado, ½ of a banana, ¼ cup of blueberries and strawberries, nutmeg, and some ice.  Toss all of the ingredients into a blender and blend up until it is a nice, smooth consistency.  

    You can put all of the ingredients except for the almond milk and yogurt in a small baggie and keep in the freezer so it is all ready to go when you wake up in the morning.  Then all you need to do is to throw the fruit, yogurt, and almond milk in the blender and you can even drink it on the way out the door.  What do you like to put in your smoothies? Let us know what you think in the comments below!

    Print
    Avocado and Berry Breakfast Smoothie
    Total Time
    5 mins
     
    Servings: 1
    Ingredients
    • 1 cup of almond milk
    • 4 ounces of plain Greek yogurt
    • 1/2 avocado
    • 1/2 banana
    • 1/4 cup of blueberries and strawberries
    • Pinch of Nutmeg
    • Ice
    Instructions
    1. Blend all the ingredients together and enjoy!

    Healthy Soul Food Recipes

    by 11 Comments

    In honor of Black History Month, Wendy and Jess remake some of our favorite soul food dishes into mouthwatering healthier options. Watch as they put their spin on Jerk Chicken (Jerk Tofu), Mashed Potatoes (Cilantro and Lime Sweet Potato Mash), Mac and Cheese (Butternut Squash Mac) and Collards (sans the Ham hocks).

    Cilantro and Sweet Potato Salad

    by 5 Comments

    Now here’s a flavor pair I bet you have never thought of.  This Cilantro and Sweet Potato Salad is a unique combination to switch it up from your typical seasoning methods. Using herbs like cilantro adds a huge amount of natural flavor.

    Photo by Louis Hansel @shotsoflouis

    Photo by Louis Hansel @shotsoflouis

    Herbs, like cilantro, are often known for adding a huge kick of flavor and also having some medicinal properties.  They are also known for their antioxidant properties, which can help fight off chronic diseases by fighting free radicals

    Did you know that the color of the veggies indicate the types of vitamins and minerals they typically contain? The red color of sweet potatoes and tomatoes illustrate that they are a part of the carotenoid family.  Carotenoids are loaded with vitamins A and C.  These vitamins play many functions in our body, including supporting eye health and strong immune systems, but they also act as antioxidants.  

    Throwing this salad together will help your body fight off major disease and really strengthen that immune system. Toss this together by cutting up sweet potatoes into small cubes and cooking in pan with 1 cup of water until water has disappeared and sweet potatoes are tender.  Check the tenderness by poking with a fork.  If the fork goes through the potato with ease, then  they are all ready! In a small saucepan, heat 1 tbsp of olive oil and saute your garlic and onion. Add in your cilantro and garlic/onion combo to potatoes.  Season with a bit salt and pepper to taste once you are all finished.

     

    I am constantly looking for recipes to use up all of my herbs before they go bad.  This is a perfect one to add to your book of recipes for unique ways to incorporate all of your herbs.  What do you think about this cilantro and sweet potato union? Let us know what you think in the comments below!

    Print
    Cilantro and Sweet Potato Salad
    10 mins
    Total Time
    10 mins
     
    Servings: 2
    Ingredients
    • 2 sweet potatoes
    • 1/2 bunch of cilantro
    • 4-5 cloves of garlic
    • 1 /2 onion
    • 1 tablespoon olive oil
    • Salt and pepper to taste
    Instructions
    1. Cut up sweet potatoes into small cubes
    2. Cook in pan with 1 cup of water until water has disappeared and sweet potatoes are tender
    3. In a small saucepan, heat 1 tbsp of olive oil. Saute garlic and onion
    4. Add cilantro and garlic/onion to potatoes
    5. Season with salt and pepper to taste
    Recipe Notes

    **The nutrition label is automatically generated through a plugin. As a result, there may be some inaccuracies in label values. Please use this label as a guide to give you a general idea of the nutrition content of this recipe.

    © Food Heaven Made Easy