BLOG 1 SEPT 19th

Greetings Ladies! Today we’re doing a vegetarian theme. Now before you all exit this browser at the thought of eating mushrooms and brussel sprouts, hold on a sec! You’ll be amazed once you discover the difference incorporating more vegetables into your diet can make.

I wanted to do something delicious and creative for the initial recipe and BOY it was! A lot of people find it difficult to find a flavorful vegetarian meal but combining the right veggies, flavors, and spices can make one incredible dish. Trust me, your guests won’t be complaining about this recipe! Another common concern is that vegetarians themselves may find it challenging to find delicious meals that don’t require them to compromise their standards which is why I used a recipe that combines pasta and veggies in fabulous veggie pesto lasagna.

<<<Take a look at that! This particular meal layers zucchini, yellow summer squash, onion, tomato, and spinach stuffed in between the lasagna noodles to provide a healthy rich flavor that will allow you to feel satisfied-not stuffed. Not only is it nutritious, it’s also a great alternative to the typical meat lasagna. I know what you’re thinking, “it’s not going to taste as good.” STOP RIGHT THERE SILLY! You will NOT be deprived of flavor with this dish. There may be a difference, but not because of diminished flavor. The difference is that this lasagna contains less fat and more fiber, plus vitamins and minerals that meat versions just don't offer.  Eating a diet rich in vegetables can lower the risk of and prevent a number of serious illnesses and health problems, such as certain types of cancer, high blood pressure and cardiovascular disease (2). And we can’t forget that the majority of vegetables are high in fiber, cholesterol free, and are very low in calories, all of which will help us to maintain a great figure (2)! How can we afford not to partake with all those benefits? Not to say that meat isn’t healthy for us, it is. Americans are the most enthusiastic meat eaters in the world which means that each time we consume meat, we may be using meat to replace the vegetables we need. To put this over indulgence into perspective, the daily protein requirement is 5-6 ounces per day with no more than 2.5 ounces being from meat (3 ounces is about the size of a palm of a woman's hand) (3). The typical American consumes about 8 ounces of meat a day (3)! This means that the about 2 of your meals a day include a large portion of meat. All I can do is :o which is why I want to suggest a challenge…

CHALLENGE:  Eat one less "meat-meal" per day than you usually do for three days this week. Instead of eating meat for 2 or 3 meals a day, how about replacing some of your meat with vegetables. If you eat meat with every meal, try reducing your meat consumption to meat with 2 meals. If you eat meat for 2 meals a day, try consuming meat for only 1.

RECIPE: Although this recipe has quite a bit of ingredients, I promise, the results will be AMAZING! It’s simple, flavorful, healthy, and will leave you feeling great about yourself and your body image.

Veggie Pesto Lasagna (1:50 hours)

  

Ingredients:

• 2 tablespoons olive oil
• 1/2 yellow onion, finely chopped
• 2 cloves garlic, minced (add another clove if you are a garlic enthusiast)
• 1 yellow squash, diced
• 1 zucchini, diced
• Salt and Pepper
• Pinch of red pepper flakes
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can tomato sauce
• 1 (15-ounce) container part-skim ricotta cheese
• 1 (16-ounce) bag frozen chopped spinach, thawed and squeezed dry
• 7 ounces store-bought pesto
• 1 box no-boil lasagna noodles
• 2 cups shredded part-skim mozzarella cheese
• 1/4 cup grated Parmesan

1.      Preheat the oven to 350 degrees F.

Heat the olive oil in a large saucepan over medium heat. Add the onion and garlic and cook, stirring, until softened, about 4 minutes. Add the yellow squash and zucchini and cook, stirring, for 4 to 5 minutes more. Season with salt, pepper and red pepper flakes. Stir in the crushed tomatoes and tomato sauce; bring to a simmer. Cook, stirring occasionally, about 20 minutes. Add salt, pepper to taste.

In a large bowl, mix together the ricotta cheese, spinach, pesto and season with pepper.

Grease the bottom and sides of your 9x13 baking pan. Spread a little of the tomato sauce on the bottom of the pan. Lay 4 noodles across the bottom of the baking dish, overlapping by 1/2-inch. Spread 1/3 of the ricotta and pesto mixture evenly on top. Sprinkle with about a 1/2 cup mozzarella cheese. Ladle about 1 cup of sauce on top. Repeat layering in the same order. Layer the top layer of noodles and drizzle with the remaining sauce, then sprinkle with the Parmesan and remaining mozzarella. Cover with foil and bake in the center of the oven until the sauce is bubbling around the edges, about 40 minutes. Uncover and bake 5 minutes more. Let stand 10 minutes before slicing (1). 

…Finished yet? 

Thanks for checking out the blog! Check-in again next Wednesday when I reveal the next theme!

In the meantime, stay healthy!

The Food Enthusiast,

Aly

Sources Cited:

1. http://www.foodnetwork.com/recipes/patrick-and-gina-neely/veggie-pesto-lasagna-recipe/index.html

2. http://www.helpwithcooking.com/healthy-eating/fruit-vegetables.html

3. http://onemorebrown.wordpress.com/2007/11/25/what-is-wrong-with-eating-meat/

***Sorry there are no preparation pictures this week! Camera problems. There will be for next Wednesday's delicious meal!