Wednesday, April 14, 2021
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The health-food junkie’s grocery list

Eating healthy is a lifestyle choice—especially because most recipes are more demanding than a traditional pot of mac-and-cheese. The main task for a healthy eater to turn into a habit is keeping all the essential ingredients stocked at all times.

Grains, legumes, starches

  • Fiber-rich cereals
  • Oats
  • Whole-wheat bread and pasta
  • Brown rice and or quinoa

Meats and proteins

  • Boneless, skinless chicken breast
  • Salmon
  • Turkey bacon

Vegetarian specific

  • Tempeh
  • Firm Tofu
  • Frozen edamame

Produce

  • Onions
  • At least three in-season fruits, including one type of berry
  • At least five in-season veggies, including one leafy green

Dairy

  • Non-fat or non-dairy milk—i.e. almond, coconut or rice milk
  • Low-fat or non-fat plain Greek or preferred yogurt
  • Eggs
  • Parmesan or other low-fat cheese

Canned goods

  • Tomato sauce
  • Low-sodium vegetable broth
  • At least two cans of beans or lentils, preferred
  • At least two cans of low-sodium soup, preferred
  • Tuna

Frozen foods

  • Vegetables
  • Berries and or other fruits
  • Fish
  • Veggie burgers

Condiments

  • Extra-virgin olive oil
  • White wine vinegar
  • Mustard, preferred
  • Low-sodium soy sauce

Optional

  • Peanut oil
  • Other vinegars—i.e. balsamic, rice, red wine
  • Ketchup

Herbs and spices

  • Cinnamon
  • Cumin
  • Crushed red pepper
  • Rosemary
  • Thyme
  • Tumeric

Other seasonings

  • Kosher salt
  • Black pepper
  • Lemons and or limes
  • Minced garlic
  • Agave

Optional

  • Sea salt
  • Capers

More tips available on shape.com

 

Zucchini-crust Veggie Margherita Pizza

Crust Ingredients:

  • 4 cups fresh zucchini, grated then chopped (one large zucchini about a foot long, or several smaller ones)
  • 1/2 cup finely grated low-fat Mozzarella blend
  • 1 egg, beaten
  • 5 tbsp. almond meal
  • 3 tbsp. finely grated Parmesan
  • 1 tsp. dried Greek or Turkish oregano
  • 1/2 tsp. garlic powder
  • pinch of salt

Sauce Ingredients

  • 1 can (14.5 oz.) petite diced tomatoes, drained
  • 1 tbsp. olive oil
  • 2 large garlic cloves, minced
  • 1/2 tsp. Italian seasoning
  • salt and pepper to taste

Pizza Toppings:

  • 3 oz. (approx. 1/2 cup) mozzarella
  • 10-15 large fresh basil leaves

Directions:

  1. Preheat the grill or oven to 450F/230C.
  2. Grate zucchini, using a food processor or the large side of a hand grater, then chop the grated zucchini.
  3. Place the chopped zucchini in a microwave-safe bowl and microwave on high for approx. 5 minutes. Then drain the zucchini into a colander that’s lined with cheesecloth or a kitchen towel. Let zucchini drain until cool enough to handle.
  4. While the zucchini cools, make the tomato sauce. First, drain the tomatoes into a colander placed in the sink. While the tomatoes drain, chop the garlic, heat half the olive oil in a very small frying pan, and saute garlic just until it’s fragrant. Add the drained tomatoes and Italian seasoning and let the sauce simmer on very low heat until the crust is done. (Just before using the sauce, stir in the rest of the olive oil and season to taste with salt and pepper.)
  5. When zucchini is cool, squeeze out as much water as you can and place the zucchini in a bowl. Add the finely grated Mozzarella, almond meal, Parmesan, dried oregano, garlic powder, salt, and beaten egg and stir until the ingredients are combined.
  6. Spray a baking sheet with olive oil or nonstick spray and divide the crust mixture into two balls. Use your fingers to press out the crust mixture into two circles, being careful not to make the edges too thin (or they will burn).
  7. Bake crust on a pizza stone (on a covered grill or in the oven) just until the crust is firm and starting to brown (approx. 12-15 minutes.)
  8. Spread each small pizza with half the sauce, then top with half the basil leaves and remaining mozzarella. Put pizzas back into the oven or on the grill and cook just until the cheese is nicely melted, approx. 3-5 minutes more. Serve hot.

Recipe from kalynskitchen.com

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