Florida Coastal Cooking

Think eating healthy is too time consuming? Try my Zucchini and Squash Soup for Lunch!

2012-06-03T06:57:00.003-07:00

Happy Sunday Quick Post.

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Think that eating healthy takes too much time? This recipe is perfect for anyone in a rush AND anyone that wants a really light meal. In fact, I took this photo on my phone at work since I hadn't planned on blogging this. After the previous day of big meals at both lunch and dinner I wanted something super light.

Adding broth and added veggies adds lots of volume for minimal calories, helping to both fill you up and loose weight.

Try this if you have frozen zucchini, squash and beans, a can of soup and some broth.

Super Fast Zucchini and Squash Soup

Zucchini and Squash Soup

Serves 2

Vegan

Ingredients

1 can vegetable barley soup, such as Amy's

1 cup veggie broth

1 cup frozen zucchini and squash

Directions

1. Divide the soup between two bowls; add 1/2 cup broth and 1/2 cup frozen zucchini and squash to each bowl. Heat to desired temp.

Full Nutrition Info to Follow

Per Serving

79 calories

1 g fat

3.6 g fiber

2.7 g protein

What is Inflammation, How Omega 3s Can Help, and Some All Natural Zucchini Muffins Remade with Mila

2012-05-31T04:32:00.002-07:00

"I hurt all over but nothing is broken", a good friend recently said to me.

What is all this talk about inflammation?
Inflammation is your body's attempt to defend itself against bacteria and viruses and to heal damaged tissue, however; chronic inflammation is not a good thing-it is what is involved in atherosclerosis which is what can lead to clogged arteries. This can cause everything from memory loss to strokes. Info source, Harvard Medical
The food that you eat can exacerbate inflammation or calm it. Unfortunately the SAD diet, or standard American diet and lifestyle, is one that exacerbates inflammation.

Refined oils
Fried foods
Processed foods
Alcoholic beverages
Lack of exercise
Cigarette smoking

What are some foods that counteract the SAD diet? Foods that contain omega3s

How can Omega 3s help?
I'm going to be speaking a lot about Omega 3s in the upcoming months as I learn more and more about the importance.

Omega 3s are essential fatty acids that our bodies can not produce-we need to get them from food.

According to Harvard Medical, "Omega-3 fats help protect the heart from lapsing into potentially deadly erratic rhythms, ease inflammation, inhibit the formation of dangerous clots in the bloodstream, and lower levels of triglycerides, the most common type of fat-carrying particle in the blood. An excellent way to get omega-3 fats is by eating fish two or three times a week. Good plant sources of omega-3 fats include chia seeds (sold as Salvia), flaxseeds, walnuts, and oils such as flaxseed, canola, and soybean."

Notice the FIRST plant based source of Omega 3s. Chia. Chia is the one ingredient in Mila. Notice the non plant-based suggestion is to eat fish. Mila has eight times more Omega 3s than wild farmed salmon. The reason Mila is better than standard chia is because it's grown in specific climate conditions in super nutrient dense soil. Here is a study done on Mila vs standard Chia. In the area of Omega3s it scored MUCH higher in a study done by the Dole Institute, which is why I'm now recommending it.
Web MD states "When possible, try to get omega-3 fatty acids from foods rather than supplements."

If you decide you must take a supplement - "The most common side effect from fish oil is indigestion and gas."
How can you incorporate more of this anti-inflammatory? Bake them into wholesome goodies for your family. Mila paired with the super fresh zucchini from KYV farm pack a nutrient punch that can't be beat. I guarantee that if you join a CSA/farm share, incorporating more fresh veggies, and then add the anti-inflammatory properties of Omega3s on top, you will feel better than ever.

To order Mila you can click here.
Remember those zucchini muffins I made? The all natural ones -vegan, gluten free, sugar free and 100% delicious? Well I re-made them with Mila and they came out even better, which I didn't think was possible. These are soft, moist, sweet and HEALTHY!
p.s. Stay tuned for the next post - What is Oxidative Stress?

All Natural Zucchini Muffins with Mila
Serves 12
Vegan, Gluten Free
Printable Recipe

Ingredients

2 tbsp Mila + 6 tbsp water (vegan "eggs")
1/2 cup olive oil
1/3 c agave (or honey for non-vegan)
1 1/4 cup shredded zucchini from KYV Farm1 tsp vanilla
1 tsp cinnamon and/or pumpkin pie spice
1 1/2 cups gluten free all purpose flour (or whole wheat or brown rice flour would also work)
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup loosely packed raisins
Rounded 1/2 tsp sea salt
Optional
Turbindo sugar to sprinkle on top (but if you do this you can't call them "sugar free".

Directions

1. Preheat oven to 350F. Mix the flax egg and set aside for about 5 minutes. Mix the olive oil, agave, zucchini and vanilla in a medium bowl. Stir in flour, baking powder, baking soda and sea salt; mix until just wet and ingredients are combined; fold in raisins.

2. Pour patter into 12 muffin tins, sprayed with cooking spray (I used organic coconut oil spray). Bake about 18 to 20 minutes or until browned and a knife comes out clean.

Nutrition Facts
12 Servings
Amount Per Serving

Calories 133.4
Total Fat 9.4 g
Saturated Fat 1.2 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 6.6 g
Cholesterol 0.0 mg
Sodium 98.7 mg
Potassium 115.2 mg
Total Carbohydrate 13.2 g
Dietary Fiber 1.1 g
Sugars 10.9 g
Protein 0.6 g

Vitamin A 5.0 %
Vitamin B-12 0.0 %
Vitamin B-6 1.8 %
Vitamin C 2.2 %
Vitamin D 0.0 %
Vitamin E 5.9 %
Calcium 1.5 %
Copper 2.1 %
Folate 1.1 %
Iron 2.4 %
Magnesium 1.8 %
Manganese 5.8 %
Niacin 0.8 %
Pantothenic Acid 0.3 %
Phosphorus 2.5 %
Riboflavin 1.1 %
Selenium 0.2 %
Thiamin 1.3 %
Zinc 0.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Back from Islamorada and a Slow Food Restaurant Find in Key West

2012-05-29T14:34:00.000-07:00

I just returned from a relaxing Keys vacation and came back with a Slow Food Restaurant find in Key West!

We stayed at the Islander Resort in Islamorada....our favorite place to stay as the grounds are beautiful and they have kitchenettes which is great for people with families or anyone who would like to save a little money on eating out every meal.

Hotel View in Islamorada

The first night we watched the sunset and ate at Lorelei-a great restaurant right across the street...we rode our bikes everywhere!

Anthony and Courtney

View at Lorelei

At Lorelei, Islamorada

Double Rainbow Viewed from Lorelei, Islamorada

Theater of the Sea

Dolphin Show at Theater of the Sea

Heading into Butterfly Conservatory, Key West

My was practicing her photography skills.

Courtney caught a butterfly!

help yourself cafe

I. Love. This. Concept.

An old gas station - turned natural foods market and cafe with a raised garden outdoor seating area.

I do think we need one of these in Jacksonville.

I found help yourself by googling "Slow Food Key West".

Charlie Wilson at Help Yourself, an organic food stop and restaurant on Fleming Street, supports the Slow Food philosophy that our children should grow up enjoying food that is both delicious and good for them, learning healthy habits that last throughout their life, and that getting nutritious food into schools is important.

Slow Food Key West - Help Yourself

help yourself cafe

Indian Summer Salad - Creamy Mix of Chickpeas, Quinoa, Carrots, Raisins, Onion with Indian Spices Over Mixed Greens with House Vinaigrette

This salad.....oh my gosh. Protein rich with chickpeas, quinoa and nuts, lots of fresh veggies and Indian spices-I loved the weight and mix of flavors.

help yourself cafe -almost everything can be made gluten free
They made my daughter a GF chicken wrap with lettuce and apples.

help yourself cafe has a vegan lasagna with layers of zucchini. Next time I'll be trying that!

Some of the info that really resonated with me is that they use all whole grains, no GMO, no dairy (coconut is the alternative), fresh juices and everything is prepared from scratch. Can you see why this was my kind of place?

That night we ate at Morada Bay - my favorite in Islamorada!

Morada Bay in Islamorada

Monday, while everyone else was driving back up in traffic I could beat on a bike, we hit the pool and did some shopping.

There is an outdoor world there wish a really cool fish tank.

The last night there we ate at Islamorada Fish Company. Our waiter was very nice and the view was gorgeous but the food was ok. I asked if they make their on dressing and they said no. That is my telltale way to tell the freshness and quality of the food.

Islamorada Fish Company

View from Islamorada Fish Company