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Zucchini Pancakes

Ingredients:

• 2 medium zucchini, grated
• 1 egg
• 1 garlic clove, minced
• 1/4 c. basil, chopped
• 1 t. dried thyme grated zest of a small lemon
• 1/2 c breadcrumbs
• salt and pepper
• olive oil for the pan (less than 2 T.)

Toppings

• 1 c. (8oz) fat-free Greek yogurt
• 2 T. capers (optional)
• 2 T. sun-dried tomatoes-Not packed in oil (optional)

Directions:

1. Sprinkle the grated zucchini with salt and set in a colander to drain for 15 minutes. Squeeze out as much liquid as you can using your hands or the back of a spoon. The drier the zucchini, the better the cakes will stay together.
2. In a large bowl, mix together the beaten egg, garlic, basil, thyme, and lemon zest. Add the zucchini, breadcrumbs, and capers and sun dried tomatoes if using. Add salt and pepper to taste.
3. In a large non-stick skillet, heat some olive oil over medium heat. Scoop out about a half-cup of batter into the pan, spreading it out slightly.
4. Cook until the bottom is firm enough to flip. Cook on the other side until firm. Keep warm on a plate in the oven until all the cakes are cooked.
5. To serve, top with a dollop of Greek yogurt or your favorite pasta sauce.

These freeze well, too!

Servings: 2

Nutritional Information:

• Fat: 4.2g
• Carbohydrates: 32.5g
• Calories: 243.8
• Protein: 19.3g

Source: Sparkpeople

How to Eat a Healthy Diet

In order to keep yourself in the best shape possible, it's essential to eat a healthy diet. Find out exactly what you should be eating on a regular basis.

Healthy Diet: The Building Blocks
The U.S. Department of Agriculture (USDA) and U.S. Department of Health and Human Services Food Pyramid. The pyramid updated in 2005, suggests that for a healthy diet each day you should eat:

• 6 to 8 servings of grains: These include bread, cereal, rice, and pasta and at least 3 servings should be from whole grains.
• 2 to 4 servings of Fruits and 4 to 6 servings of Vegetables. Most fruits and vegetables are naturally low in fat, making them a great addition to your healthy diet. A serving of raw or cooked vegetables is equal to 1/2 cup, a serving of fruit is 1/2 cup or a fresh fruit the size of a tennis ball.
• 2 to 3 servings of meat, poultry, fish, dry beans, eggs and nuts. For a healthy diet, the best ways to prepare beef, pork, veal, lamp, poultry and fish is to bake or boil them.
• Use fats, oils and sweets sparingly. No diet should totally eliminate any one food group, even fats, oils and sweets.

Healthy Diet: Eat Right and the Right Amount!

For more information you can go to www.myfoodpyramid.org

The Magical Cooking Technique That Will Get You to Eat Your Veggies

You think you hate vegetables? This foolproof and rather quick cooking technique will have you gobbling up those loather vegetables and begging for seconds.
So what's the secret?
Roasting!
Roasting concentrates the natural sugars in vegetables and caramelizes the outside, giving those humble vegetables a sweet, rich flavor, a crispy coating and a soft interior.

The technique is simple:

1. Empty out your crisper. Example: radishes, carrots, turnips, potato, zucchini, and onion.
2. Chop all the vegetables into small pieces (make them bite size is nice, but you can leave them larger.)
3. Spread them in a single layer on a baking sheet (Cover the pan with foil for easy clean up)
4. Sprinkle some salt, pepper and dried herbs then drizzle on some olive oil (about 2 tablespoons)
5. Put them in a 425 degree oven for about 20 minutes, then place them under the broiler for another 5 minutes or so (keep a close eye on the broiler so your vegetables don't burn)

More tips:

• Coat vegetables in your favorite vinaigrette or sprinkle on a flavored vinegar before baking.
• To more evenly coat your vegetables, place vegetables in a bowl and then drizzle on dressing, or herbs and oil. Mix well with your hands.
• Almost any vegetable works: onions, peppers, garlic, squash, zucchini, turnips, parsnips, carrots, celery, asparagus, broccoli, cauliflower, eggplant, green beans, mushrooms...you're only limited to your imagination.
• Make sure vegetables are roughly the same size to help them cook at the same time.
• Leave peels on vegetables for added nutrition.