Zucchini Spaghetti w/ a Quick & Fresh Tomato Sauce

Super easy weeknight dinner that even the kids are going to have fun eating!  And no one will even know its healthy! ::haha:: Serve with my Homemade Sausage.

Cut down on carbs with this dish while getting your dose of veggies.  {I used whole wheat pasta for even bigger protein boost}  If you can find this in your grocery store pick it up! I found this in my pre-packaged produce section.  How cute is this package of zucchini!?

Sauce is super simple and takes minutes to come together- all you're waiting for is the pasta water to boil!

Ingredients

• 1/2 lb of whole wheat spaghetti (yes! only 1/2 the box in necessary!)
• about 1 lb of shredded-into-strings zucchini
• 1 small onion, diced small
• 2-3 cloves of garlic, minced
• 2-3 plum tomatoes, diced
• 1/2 cup of water
• 2 tbsp of olive oil
• 1 tsp of salt (or more to taste)
• 1 tbsp of dried basil
• pinch of red pepper flakes

Directions

1. Get the water on to boil for the pasta.
2. In a large sauce pot or skillet (bc when the pasta is done we will toss in with the sauce- need some room to toss)  over medium heat add the oil.
3. When the oil is hot add the onion and saute until soft (about 5-7 minutes).  Then add the garlic, saute for a minute or so.
4. Then add your tomatoes- cook for a minute or so- I like to squish them a bit in the pan so they release some juices. 
5. Then add your spices.  Cook for a minute.
6. Then add the water.  Bring to a simmer and keep on a low simmer until ready to serve.
7. (In the picture I used a small branch of rosemary too, bc I had rosemary in the sausage- but this is totally optional)
8. When the pasta is al dente add it to the sauce pot along with your zucchini and toss until warmed through and zucchini is soft (zucchini is cut so thin it cooked in a minute or so)
9. Serve topped with some parsley and grated romano!

Food to Boost Energy and Fight Fatigue (Rider Nutrition)

Now I am no nutritionist or expert by any means, so if you do have a serious problem you might want to speak to your doctor, but I have be researching a bit about food that helps boost energy, keeps you going and also fights fatigue.  When we go to the motorcycle track I need to feed Brendan food that will be beneficial to him for his performance and to not make him feel heavy or sluggish when he's out there holding down the throttle.

A phrase I like to keep in mind is the saying "garbage in-garbage out".  Meaning that if you fill yourself with foods that are processed and not nutritionally beneficially you might as well be eating dirt or shortening out of the can.

These are a couple great tips to help you even if you aren't an athlete.  Eating correctly will help you in your everyday life- because who wants to feel sluggish and tired.  That "3pm crash" commericals ::cough:: 5hr energy ::cough:: mention sluggishness can be combated with an overpriced little shot of B vitamins, caffeine and taurine- but instead you should be filling your body with healthy foods that are slow releasing that keep you going- examples being low fat protein or complex carbs.

Fluids

This is a huge factor in health and fitness- you need to keep your body hydrated.  The human body is made up of something like over 80% water- so yea, water is important- and I said WATER- not soda or juice.  We started carrying around the gallon jug of water instead of the little bottles- which definitely gets you to drink more water.  (Ever wonder why those huge guys carry it around at the gym? Yea, that's why)  I'm not a huge fan of sports drinks, but when you are intensely active- like when Brendan is racing his motorcycle (all zipped up in a full leather suit with temps soaring over 100 degrees at times) or you're in a marathon or playing hard at whatever- it is a good idea to have a couple of these drinks on hand- and that brings me to the next point...

Sodium

I know- this one was new to me too.  Which it kind of wasn't because if you think about when someone is in the hospital and they get an IV- it usually is saline solution for dehydratrion- which is essentially sodium.  Sodium helps to prevent cramping and helps you when the weather is extremely hot and/or humid.  This is where the sports drinks come in- they have sodium and also electrolytes which help keep the body going- but don't forget to drink lots of water in between or even mix your drinks half and half.  FYI you are also consuming a lot of sodium in foods you eat- so don't go dousing your food with table salt or anything like that- just be aware of how much you are consuming and when you are consuming it.  Here's an interesting article Water vs Sports Drinks.

A higher sodium intake yields a greater overall blood volume and blood flow to the working muscles. With increased blood flow, the amount of oxygen and nutrients delivered to the working muscles is maximized...It is the responsibility of sodium to deliver potassium into the cell membrane of muscle tissue {racerxvt.com}

Complex Carbs
If you have read anything about carbs lately these are the recommended ones.  Complex carbs are just what they sound like- carbs that are complex- they are made up of chains of three or more single sugar molecules linked together.  These usually contain fiber which helps slows down the absorption of the carbohydrates so you feel full longer and be less likely to over-eat throughout the day.  (Non complex carbs are made up of more refined sugars that spike blood sugar levels that give us that boost, but make us feel hungry and sluggish again later).  Now, if anyone that knows more about nutrition is reading this, I know there is WAY more that goes into explaining carbs (on the molecular level) but for us regular people- just eat high fiber, whole grain carbs.  Most importantly- look at the ingredient list of foods you buy- what are the top three ingredients- are they natural? healthy? pronounceable?  Brendan has also told me most riders carb load the night before and that it helps the next day- I have also read this in other areas, but that is usually for people that will be doing some sort of intense activity the next day.

Protein

Protein can be absorbed from meats and dairy for the most part.  Examples: Boneless skinless chicken breasts, fish, eggs, low fat yogurt, tofu, quinoa, almonds, other nuts, beans, even lean beef.  Protein helps muscle and helps keep you feeling fuller longer- just like your complex carbs.  Also provides certain vitamins and minerals, like iron, vitamin D etc.

So besides all the nutritional facts- a couple other tips caught my eye:

1. Stretch. Some people forget how important this is.  For anyone- even in the morning when you wake up.  It helps blood flow, flexibility and helps us avoid injuries.  For any riders reading this- stretch your arms and forearms before to help combat the arm pump.
2. Sleep. Easy one but it helps recharge and rebuild your body in every aspect.
3. Booze. Yea- don't drink it.  Or just really try and not drink yourself into an oblivion.  We like to enjoy some beers and hang out after a long day on vacation- so we drink a bit earlier- try and get a couple glasses of water in between beers and before bed try and consume water.  Then we wind up going to bed earlier so the next day isn't that bad.  (By the way, drunk sleeping is not good for cell regeneration or rebuilding your body because the body is just trying to mainly push out all the toxins and not focusing as much on the other things- that's putting it very very simply)  Also if you are going to drink after doing something intense (running, riding, gym- sounds odd but)- make sure your first drink is a real recovery drink or water before putting back a couple beers to help your body recover properly. If you really want a boost to not drink- read this
4. Hydration. Yes I'm bringing it up again.  It is important for well being, but also for people needing to loose weight- drink some water before you eat- your body might just be thirsty- not hungry.  Also how do you know if you are hydrated? Check your pee- if it is clear- you're good (unless you are taking some vitamin or supplements that would counter act this effect).  You also want to drink before you are actually thirsty- because if you're thirsty you are already dehydrated.  If you are active- Drink cold water because is absorbed more rapidly and will aid in decreasing body temperature.
5. Fatigue. How do you know your even fatigued? Headaches, dizziness, nausea and cramping can all be first signs of (heat) exhaustion. 
6. Fats. Seems like I left this one out- nope- it's there but just not directly mentioned- healthy fats you will be consuming mainly through the proteins- lean meats, nuts and dairy.  Other healthy fats can come from avocados, olives, and peanut butter.  They are important for your body- but just in moderation.
7. Exercise. All articles I read mentioned exercising and conditioning your body for the "main event".  Example being- most moto guys will mountain bike, run, swim etc to prep their bodies for the intense rides (esp motocross).  Just like marathon runners don't wake up one day and decide to run the marathon that night.  Starting small is ok- even just for better over health- at lunch time, take a ten min walk to refresh your mind and legs.  Take the stairs, stretch, get to the gym, walk your dog a bit longer than usual, clean your house vigorously etc. 
8. Eating at the correct times. Like right after a work out for example- eating the right food helps regenerate your muscle and refuel your body.  This is a great easy read article from Spark People

Random thought: I heard something so awesome- "If it has a food label on it- it's not food"  I just love that quote because you never wonder the nutritional facts on corn or a bag of dried lentils.  Because these foods are natural and good for you.  (Obviously this is not 100% true, but still it is a good guideline to think about) When you are in a supermarket -try and walk the perimeter- and venture into the aisles for only natural whole foods- like grains/pastas or canned veggies.  I'm sure you've all heard it before that the supermarkets set their stores up like this on purpose- you need to walk through the aisles to get to the real food- so you are more likely to see unhealthier foods and make an impulse buy.  Why do you think they put all those little candy bars up by the register?

Anyway- I know this was a bunch of reading, but every ounce of knowledge gained leads to every ounce of your waist lost :)

Main sources:
livestrong.com
racerxvt.com
mayoclinic.com
sparkpeople.com

Some on-the-road recipes to keep you eating like a (healthy) king:

Smashed Avocado and Chick Peas Sandwiches

• These are so good.  I added a bit of garlic and topped with bacon on whole wheat bread.  Good fats from the avocado, complex carbs from the bread and protein from the chick peas all make this sandwich a great lunch filled with fuel to keep you going without weighing you down.  Top with cucumber slices or baby spinach to bump up the nutrition.

Fruit & Nut Breakfast Muffins

• Start your day with this awesome portable breakfast that will fuel your morning.

Grilled Pizza

• Because who doesn't love pizza!  And when you do this on the grill people do a double take- because they are like- Where did you get that pizza?!

Turkey Burgers

• In a food processor (or by hand)- chop 1/2 red onion, a small pepper, and 2 garlic cloves.  Take a package of ground turkey (it's like 1.3 lbs) and mix that with the chopped veggies.  Crumble some feta cheese into that, some breadcrumbs and a palmful of McCormick's Montreal Steak Seasoning until the meat is firm enough to form a patties.  Form 4 large patties and grill until cooked all the way through since they are raw poultry.  Serve on buns.

Italian Chicken Foil Packets

• These were one of the best meals I've ever had on the grill. The meat fell apart and was still super juicy and flavorful.  Something that is hard to achieve in boneless skinless chicken breasts.

Grilled Veggies

• You can also throw some pre cut veggies into a ziplock with oil salt and pepper and then just put on the grill when ready- our favs are asparagus and zucchini.

Stuffed Mini Meatloafs w/ Veggies and Goat Cheese

These were so good and perfect little portion size.  Serve it up with this easy brown rice because they basically cook for the same amount of time.

Ingredients

• 1 1/2 pounds of lean ground turkey
• 2 tbs of balsamic vinegar
• 1 tbs of Worcestershire sauce
• 2 tsp of salt
• 1 tsp of red pepper flakes
• 2 small grated carrots
• 1/2 onion, 1/4 grated and 1/4 sliced or chopped
• 2 garlic cloves, minced
• 2 handfuls of parsley, one for the meat, one for the rice
• 1 small zucchini, cut into bite sized pieces
• 1 roasted red pepper
• 4 handfuls of arugula
• about 2 oz of goat cheese

Directions

1. Preheat the oven to 400 degrees F
2. In a bowl combine the first 9 ingredients (use the grated 1/4 of the onion).   
3. In a small skillet cook the zucchini and sliced 1/4 onion until soft. Set aside and let cool.
4. Roast your own red pepper on the stove top or used jarred. Slice into thin strips. 



From start to beginning

5. The meat should make about 4 baseball sized portions.  On a cutting board shape the meat flat and top with the cheese (reserving about a tab or small spoonful if making the rice as well), arugula, zucchini, onions and roasted red pepper.
6. Roll up the meat and then seal the edges.  Don't be afraid to get a handle on it and smoosh it around, just reshape into a small oval.
7. Place on a baking sheet coated with non stick spray and then spray the meat loaves as well.  
8. Cook for 45 mins to an hour or until cooked through and browned.

Brown Rice

Cook off the brown rice as directed, when done add the other handful of parsley and last tab of goat cheese. Stir until combined.

Asian Chicken Burgers

Who doesn't love a delicious stir fry and who doesn't love burgers?! Why not put them together?! This burger was surprisingly really good and really good for you too.  When I tasted it I said "Wow, this tastes like a stir fry on a bun!"  I like to grind my own boneless skinless chicken breasts but you can always just pick up some ground chicken.  You can swap the meat for whatever you like but chicken made it light enough and let the other flavors really shine through as well.

Ok some of these ingredients might be hard to find, but if you have a local Asian mart- they will definitely be there.  Even your larger supermarkets have an ethnic aisle- go explore it.  If you can't find them, don't worry, we can substitute.

Ginger: I'm pretty sure everyone knows what this is.  It is cheap and easy to find.  Buy a big piece, peel it with either a peeler or a spoon and then use what you need and pop the rest in the freezer in a ziplock bag- it will last forever in there and is actually easier to grate the next time.

Hoisin Sauce: (pronounced hoy-zun) It is a Chinese BBQ sauce really.  It is made with soybean paste, spices and garlic so the flavor profile is sweet, salty and tangy so if you really can't find it use 1 tablespoon of vinegar, 1 tablespoon of honey (or sugar) and 1 tablespoon of soy sauce.  This should be similar enough.

Sriracha: (pronounced see-rah-cha) One of my favorite hot sauces of all time.  It is SPICY! but delicious.  We use it on everything from eggs to burgers- I put a little extra on the plate for dipping too. If you can't find this then just use any hot sauce.

Sesame Oil: this stuff is like liquid awesomeness.  You only need a small amount but the flavor and smell is wonderful.  It smells like sesame seeds! Surprise! Remember to only use a little for dressing salads or stir frys- this is not an oil to cook with.  Keep in your fridge to give it a longer shelf life. If you can't find this you can just omit it or sprinkle the whole thing with toasted sesame seeds.

Ingredients

• 2-3 boneless skinless chicken breasts ground- I would say this would be about 1-2 lbs of meat.  I came out with 6 burgers.
• 1 carrot, grated
• 2-3 scallions, chopped
• 1-2 cloves of garlic, grated
• 2 tablespoons of grated fresh ginger
• 2 tablespoons of hoisin sauce
• 1 tablespoon of sriracha
• 1 tablespoon of soy sauce (I like the low sodium one)
• 1 big handful of bread crumbs (Panko would be great here.  If the meat still feels too moist just add more bread crumbs)
• 1 egg
• salt and fresh cracked pepper

Directions:

1. Preheat your oven to 400 degrees F.
2. Put everything in a bowl and combine.  Form into patties and put on a baking sheet. Push an indent in the middle so the burgers don't puff up in the middle- so you will have nice flat burgers.
   
3. Bake for about 15-20 minutes until done.  Since these are chicken they need to be cooked completely through to 160-165 degrees F.  I used my trusty digital thermometer of course!
4. Then I just topped with some simple Asian slaw and served alongside my Faux Fried Zucchini Sticks
5. A sesame bun or whole grain bun would be great (I had no choice but to use Italian bread, but it was still good)

Oh and here's the slaw on top (cabbage would be great in this too):

• 1 green pepper, sliced thin
• 1 small package of alfalfa sprouts
• 1 carrot grated
• toss with 1 tsp of sesame oil, 2 tablespoons of soy sauce and 1 tablespoon of hoisin sauce

Israeli Spiced Chicken & Pearl Barley with Roasted Vegetables

This is actually one of my first recipes that I created completely by myself. I was inspired by a dish I ordered at a wonderful local restaurant named Veranda Cafe (If you live in Queens, NY I would highly recommend checking it out).  Anyway, the original dish was herb crusted salmon on a bed of Israeli couscous with grilled vegetables.  This is the first time I have ever used mint in a dish, and my boyfriend doesn't care for it, but I thought it was good. So you can have the option of omitting it if you like.  I will also be letting you in on the secret of homemade roasted red peppers.

Homemade Roasted Red Peppers

Gas stove: Take the peppers and put directly onto the flame.  I know if sounds scary but they won't go on fire I promise.  They will sizzle and pop a little, but don't worry.  Check them periodically and when they are all crusty and black flip them to the other side- the blacker the better!

Electric stove: Take the peppers and put them on a baking sheet under the broiler, and follow the same idea- once one side gets crusty and black, flip it. 

When all sides are charred.  Put the peppers into a bowl and cover with saran wrap tightly.  We are trying to trap all the steam so the flesh will soften and pull away from the skins.  I would say let sit for at least 10 mins.

Then carefully (they can still be really hot) cut them open and scrape out seeds and ribs, also the charred skin should rub right off too- if you don't get all the black and skin off it's not a big deal. If you really are bothered by the black stuff you can always give them a quick rinse. Then I just diced them into small pieces to add to the barely later.

Barley: Some people are weirded out by other grains.  So many people are used to just rice- so boring! I used pearl barley because I didn't have Israeli couscous- which is the super sized small ball shaped couscous.  Barley is chewy, almost like pasta, and can be creamy too (think risotto).  It is also high in fiber and selenium.  It can be eaten as a side dish (like what I made in this recipe) or added to soups or stews.  One more awesome thing: its super cheap to buy.

Ingredients

• 3 boneless skinless chicken breasts, covered in spice rub (see below)
• 1 cup of barely
• 2 medium sized zucchini, diced
• 1 large red pepper (or two small)
• 2 tablespoons of Extra Virgin Olive Oil
• 2 tablespoons of lemon juice (I was lazy and used the stuff in a bottle)
• 1 tablespoon of fresh mint, chopped

Spice rub:

• 1 tablespoon each of: smoked paprika, cumin, oregano, coriander, salt, & parsley.
• 1 tsp red pepper flakes, fresh black pepper, rosemary, garlic powder, thyme
• 3-4 tablespoons of panko bread crumbs

Directions

1. Preheat oven to 450 degrees
2. First get the barley going (takes at least 30 mins). Read directions on the package. Just really bringing water to a boil and simmering til done.
3. Put diced zucchini on a baking sheet in a single layer- toss with oil, salt, pepper and just a pinch of red pepper flakes.  Put in the oven until crispy. Probably for about as long as the barley will cook.
4. Prepare the roasted red peppers (see technique above). Or you can just used jarred peppers too. Either way is fine- just dice up into small pieces.
5. Mix the spices for the rub in a small bowl.  Coat the chicken in a little oil so the rub sticks and cover the chicken completely with the rub (I went heavy with the rub on one side, and lightly on the other).
6. In a skillet (that will fit all the chicken) heat some oil on high heat.  Add the chicken with the side you coated heavily down into the oil so it gets time to get crusty. Now you will be tempted to move and fuss and check with the chicken- don't do this or you will never get a crispy crust.  Let it go for like 8 mins at least on one side (Now I was also working with thick chicken breasts, so if yours are skinny or thin sliced, you can flip them over sooner)  Then flip the chicken to the other side and finish cooking over a lower heat (med-med high).
7. When the zucchini and barley are done, add them both, along with the diced roasted red pepper, and combine in a bowl with salt, pepper, the oil, lemon juice and mint. Taste it because you might have to or want to add more of one of these ingredients. 
8. Spoon barley onto a plate and slice up the chicken.  I served along side a quick salad.

Faux Fried Zucchini Sticks

I have tried multiple different oven frying techniques and this I have to say was the best one yet.  I tweaked the recipe from the original I had first read.  I always joke with my boyfriend that most things I make are "figure friendly" but this one actually is.  So indulge!





http://www.klesickfamilyfarm.com/



Some facts on zucchini (from foodchannel.com):

1. A zucchini has (about depending on size of course) only 25 calories!
2. You can also eat the flowers of the zucchini plant (stuffed with cheese and fried are yummy!)
3.  Zucchini has more potassium than a banana.
4. The word zucchini comes from ‘zucca’ the Italian word for squash.

Ingredients

• Cooking spray of your choice
• 2 eggs beaten with a splash of water (can use only egg whites to be even healthier!)
• 1 cup of flour
• 1 cup of cornmeal (if you dont have cornmeal you can use just regular flour- cornmeal gives it a different texture and slight taste difference)
• about 3 medium zucchinis cut into sticks about the size of your index finger (cut zucchini in half lengthwise into about 6-8 pieces then just cut in half the other way)
• salt and pepper (about 2 teaspoons each)

Directions

1. Preheat oven to 475°F
2. Put the beaten eggs in one container
3. Put the flour, cornmeal, salt and pepper in another
4. Put the zucchini in the egg first then dredge in the flour mixture
5. Line a baking sheet with aluminum foil (for easy clean up!) sprayed with the cooking spray and then line up the sticks in one layer, try not to let them touch.
6. Spray the cooking spray all over the zucchini so it doesn't look like there are any "dry" flour spots.
7. Pop in the oven for 10-20 mins. Or cook until crispy and golden brown.