Tasty Tuesday's Recipes - Zucchini & Yellow Squash Spaghetti

Zucchini & Yellow Squash Spaghetti

 I love experimenting with recipes. Some come out delicious, some I need to work on more to get the taste & textures just right! Being from an Italian famiglia, we ate homemade pastas several times a week. Main dishes, side dishes, lunches ...  Now Pasta in moderation is OK once and a while, but we ate more than our portion sizes and more than once in a while. Truth be told, we " <3 LOVE <3" pasta. From Penne with marinara or vodka sauce, to cavatelli & broccoli to manicotti, stuffed shells and the like. Each of them bring warm memories and love of times gone by, they are a part of us. So many recipes (if Italians actually "do" recipes) (a little of this, a pinch of that) have been passed down through generations from my Italian grandparents ... right off the boat, one Northern Italy, Naples, and the other southern, Calabria.

 When I was young, there was always past's hanging, drying in my Gram's/Noni's pantry, and she always seemed to be making an endless supply. These days we are making healthier choices ... but all those traditions and recipes have such deep rooted meanings to us. So ... in moving forward to healthier choices, instead of tossing aside all the memories and love, we keep them BUT do our best to make them healthier, more beneficial for our physical bodies. Having more knowledge about the foods and which are better for our bodies tissues, organs and mechanisms, it's really a no brainer to make adjustments and changes for a healthier lifestyle.

 The key for us is incorporating all those great tastes and smells that bring all the memories and love rushing forward to each dish prepared in the "new" way. I continue to experiment and try to bring as much flavor possible to enjoy healthier pasta versions. I will share some of changes and recipes along the way. (we stick to natural and organics as much as possible, but changing your eating patterns and lifestyle takes one step at a time, so use what you use)

 Spaghetti Squash Recipe

 Ingredients

1 medium zucchini

1 yellow squash1 tblspn extra virgin olive oil1 tblspn finely minced garlic1/4 yellow onion finely choppedbasil (we use 1 tblspn)1/2 to 1 tblspn oregano (we use 1/2 tblspn)
1 tblspn grated parmesan cheese
1 slice 7 grain light bread toasted and grated to breadcurumbs

sea salt (to taste)ground pepper

Directions

 Spiralize zucchini and yellow squash with spiralizerCut through them into edible spaghetti lengths for easier eating

In sauté pan or cast iron skillet pour olive oil

add onion and garlicusing your wooden spoon or spatula mix around the pan add zucchini & squash, toss lightly into mixture

continue tossing lightly during cooking
Cook approx. 4 to 5 minutes
Plate
sprinkle desired amount of breadcrumbs and grated cheese over top
add sea salt and ground pepper to taste.

I served mine with Sesame Garlic Salmon
It was DELICIOUS!
I hope you enjoy it as much as I did!

Suggestions for Stress Management (De-Stressing)

There are times throughout our day we may become agitated, anxious or stressed, especially if we are in a medium to high pressured job. Keeping our center and not letting circumstances or situations get to us is key to part of our total well-being. Learning to center ourselves and get the job done, but not give in to the pressures or over react.

Since I am at a computer with 2 monitors approximately 7 to 8 hours of my work day, along with the other aspects of my position, I need to make time and take steps to stretch my body out, de-stress and replenish and refuel several times a day. Short bursts of activity, stretching and relaxation techniques that refuel my physical and emotional well-being.

Sitting at desk for 8 to 10 hours a day can put quite bit of strain on the neck and back muscles making them achy and tight. I usually do 3 to 7 minute activity bursts throughout the day. When it's nice enough out to walk without shivering or freezing, (the winter on the east coast has been very, very cold and snow-filled, and spring is taking it's time to get here) I take a walk around the outside of the office building. It usually takes about 3 to 4 minutes, but it helps to clear and re-focus my mind for the work before me. If outdoors isn't an option, I walk around the part of the building our office is located in ... What I have found that works so much better for me is, after searching online for 3 to 5 minute office/desk stretches on you tube and finding several, I choose and do one to 3 of activity bursts each day.

Before or after eating my lunch, (depending on the type of day) I do my best to work in a 3 to 5 minute relaxation/meditation exercise. I love the ocean. From before I was one to my 30's, we spent from Memorial day, or the day after school got out, till the day before school sessions once again began in September "Down the shore". Our family owned a motel and bungalows down the shore, and the ocean and shore has always felt like coming home to me. The sounds of the surf and the seagulls, the smell of the salt air, the warmth of the sun ... it has always filled me and calmed me, so I have several you tubes and CD's of the sounds of the surf, some with seagulls in the background, some with music to the sound of the surf, and some with just the sound of the ocean waves crashing gently upon the shore. I choose one and I push the chair away from the desk, place my hands on my knees and begin deep breathing inhaling and exhaling along with sounds, and gently relax each part of my body, beginning at the top of my head and ending at the tips of my toes. Inhaling and exhaling relaxing more and more with each breath.

This is the you tube I used earlier today ... try it, sit back in your chair, place your hands on your knees and begin Inhaling and exhaling gently, relaxing each part of your muscles and body with each breath while listening to the sounds of the surf ...

https://www.youtube.com/watch?v=WAGLE1X_drc

Enjoy your journey ...

What are some other ways you de-stress. re-focus and refuel throughout your day?

Exercise and Food Intake

Exercise and Food Intake

Information on exercise verses/including food intake

https://www.youtube.com/watch?v=1Rwg18t68cg&list=PL4jbv2F229E4TkhX1xeZElRPo2db0UA5D

Cauliflower Crust Veggie Pizza

One of my waves of change involves healthier, tastier food choices. Coming from an Italian Christian Famiglia, the recipes are steeped in traditions and must be packed with flavor. Thankfully, part of that heritage has given us a real appreciation for foods grown in the ground, off trees and on vines, making the transition a little easier. I spend as much time as I am able cooking, baking and experimenting with recipes to get the most flavor in the healthier ways.

When I come across a recipe that looks good, I use that as my starting point and add to it and change it to get the most benefits and the most taste. Changing and tweaking till the tasteare just right for us.?
Since our traditions and roots are deeply ingrained in us and have been passed down from generation to generation they are an extension of us, so we tweak and enhance each recipe to make them more natural and healthier.

My grandparents came over from Italy, almost everything homemade ... and I mean almost everything. They had their vegetable gardens, fruit trees, grapevines ... they raised their own chickens, rabbits, pigeons, goats etc. "all free range" before it was a "thing" (no other way). It was common place to walk in the yard with the animals. Oh they had their houses, they needed protection and warmth from the elements of winters, snow and rain. Canning and mason jars were a way of life and there weren't artificial colors or preservatives.

My grandmother made pasta's, cheeses: (everything from Ricotta Cheese to wheels of provolone, and cheeses from grating), homemade prosciutto, olives, breads, biscotti, and more, and yes ... even wine. My grandfather made that deep burgundy "bite you back" wine, 150 to 200 gallons a year for the whole famiglia and friends that were famiglia. Red wine can have so many nutrients! (in moderation of course). It's about the memories,the love shared and the time spent doing doing it all together.So, yes we will keep many of the cooking traditions, but are changing them to be better versions for us and future generations.

Here is one of our new and improved versions ...

Cauliflower Crust Veggie Pizza

Cauliflower Crust
Ingredients
½ to 1 head cauliflower (or 2+ cups shredded cauliflower) (1 head usually makes 2 crusts)
1 large egg or 3 egg whites
1/4 cup shredded mozzarella cheese (or another kind!) (I go towards the conservative end with cheeses to keep calories and points down)
1 tspn oregano (any type, dried, flaked, fresh)
1 tspn basil (any type, dried, flaked, fresh)
1 teaspoon minced garlic (or dried or fresh garlic)
1 teaspoon onion (fresh, powder, minced or flakes)
Sea Salt to taste

Directions
Shred the cauliflower into small crumbles.
You can do by hand or food processor, but you want crumbles, not puree.
Place the cauliflower crumbles in a large bowl and put them in the over @ 350 fr about 15/20 minutes or microwave them for 8 minutes

Let cool

Preheat the oven to 450 degrees
Line Baking sheet with parchment paper
Brush parchment or pizza pan with extra virgin olive oil

In a medium bowl, mix the cauliflower crumbles with the remaining crust ingredients.
Press the crust into a 10 to 12-inch round baking sheet.
Brush the crust lightly with extra virgin olive oil
Bake for 10 to 20 minutes (golden brown)
Remove crust from oven and prepare pizza

Making the Pizza
Cut up the vegetables and set them aside
1 Garlic clove finely chopped
1/2 cup mini sweet peppers
1/4 cup Red onion for flavor
1/2 cup Zucchini cut into rounds then halved
1/2 Cup Yellow Squash cut into rounds then halved
1 cup Broccoli
lightly brush the crust again with EV Olive Oil

1/2 to 3/4 ladle of unsweetened tomato based sauce (I use homemade or all natural canned in a pinch) Spread it around coating cauliflower crust lightly
Add vegetables spreading around pie
Add sea salt to taste
Add ground pepper to taste
A little basil and oregano to the crust after sauce
about 1 oz Mozzerella finely shredded cheese distributed evenly over top of veggies

Bake in 400 degree oven for about 15 to 30 minutes. (Depends on how loaded the veggies are and how the crust is baking.

Serves 4

Enjoy!

Recommended Reading: Nourishment for our Mind, Body and Soul

Recommended Readings:
Nourishment for our Mind, Body and Soul

Nourishment of our minds can extend itself into other areas of our lives. I enjoy books. I love reading. I don't always have the time but somehow with the help through the Kindle my famiglia gave me, I am able to fit a bit of reading in most days. There is so much information in books, so many ideas that come to light from reading them ... things I can apply to my needs and wants that work for me.

Below are a few of the books I enjoy, so I am sharing them with you. I can always get some new concept or creative idea from them and use that idea as a springboard to what will be beneficial and work for me. Some resonate deeply within me, and others I turn the page on, ...

These are recommended to give you insight and ideas into what might be right or work for you ... Maybe they will be useful to you as a springboard in your journey of a healthier, more balanced lifestyle.

The Prayer Matrix by David Jeremiah
Jesus Calling by Sarah Young
Well Being: The Five Essential Elements by Tom Rath, Jim Harter
Indoor Gardening by Gloria Fields
Indoor Kitchen Gardening by Elizabeth Millard

Changing Patterns:Breaking Cycles

Changing patterns and breaking cycles isn’t always easy. We tend to fall back on what we know … what is comfortable, even if it isn’t really working for us. But change is necessary to live a fuller, healthier, more fulfilled lifestyle. It can be daunting at times, yet the good news is, not everything needs to be changed at once! It’s actually better to make small changes one or two at a time. Living healthier; spiritually, physically, emotionally and relationally is a lifestyle change, it takes time. Although a quick fix or a band aid might seem like a good thing, it rarely is … quick fixes don’t stick. It takes time to make permanent changes and we’re in this for the long haul … right?


I started my “new” journey in January along with the New Year. Over a decade ago, after a long debilitating journey with Lyme disease, affecting so many areas of my physical body, (along with the other areas also): pain, inflammation, anxiety attacks and weight gain due to issues from the disease affecting my metabolism, I was determined to get healthier during and after treatment. It took a long time, there were no quick fixes. I was on treatment for 3 ½ years after over 10 years of trying to figure out what was wrong. I began making very small changes. It started with prescribed physical therapy and very slowly over the next 2 years added changes until I was healthier. I lost 67 lbs., was very active, cardio 6 x a week, 90 minutes a shot, light weight training 2 and 3 x a week, eating healthier, drinking more water, and was at a very good relationship in my Christian roots.


About 5 years ago things began to change, I’ll brief you on the changes so you can see I did begin once again from a place many of you are at now … although my spiritual journey was intact, starting a ministry for those who are hurting and looking for hope and healing, other areas were not where they needed to be …


It began with ongoing on again off again relational issues with significant other, loss of job from newer management change, parent becoming ill and coming to live with me for four months & getting them healthy, chronic Lyme becoming more active and painful (inflammation) again, starting a new job, being on the road for that position 3 to 5 hours a day travel time, another new job better suited and much mess travel time, our home damaged by the flood of Irene, living out of the home 7 months until it was restored, renewed and rebuilt, finally able to move back to the home, daughter and husband coming to live with me for a while, first grandson born, minor health issues with younger daughter, continued on again off again relational issues, very close friend dying unexpectedly, several close friends in crisis of their own, Mom being diagnosed with pancreatic cancer and walking with her through her journey these past 2 years. There was no time for me. I was always on the run and taking care of me seemed to be very last on the list, as it usually goes. No time to exercise, eat right … although my spiritual journey was my rock, the other areas of my life weren’t anywhere near where they should be … or needed to be … With the New year approaching I knew I needed to make changes and begin to Change the patterns, Break the cycle to a healthier, fuller, more enjoyable lifestyle. And I began once again to make small changes each week, and continue to do so. I learned that for true health and wellness it is necessary for ALL areas of our lives to be in balance, not just one or two.


For me it began with bringing things I love and need back into focus in my life … (my first small, yet huge step) making myself part of my priority list. I have always had a penchant for helping others, and I am finally adding myself to that list, I also enjoy healthy eating and cooking, experimenting with recipes making them healthier and tastier, being more active, so I finally took the leap I have wanted to take for years, enrolling in school for Health Coaching, and also in a school for Christian Life Coaching, applying all I am learning to my own life and paying it forward to help others who are walking through their struggles, encouraging them to make the changes for their lives also, for a healthier, fuller, more enjoyable life! One step at a time …


Well the good news is it doesn’t have to happen all at once. We can make a few small changes each week.


For me this week, I want to start and end my day with prayer and devotions. Since we are still walking through Mom’s journey with her, time isn’t always available, so I aim for 15 minute segments, anything more is a bonus!
 I am also working on better time management. Working 50 hours a week, taking two course loads and all the other added things, I want to get a better handle on managing my time, still having time to spend with famiglia and friends.
 I’m incorporating more healthier food choices into the mix, experimenting with recipes, making them tastier and more filling.
And I am adding 15 minutes of activity to this week’s change list.


What are one or two things you want to do, or can do to begin to bring about the changes you want?
It may be something simple as adding one or two vegetables or fruits to your daily list, and/or adding drinking more water daily. Water has many benefits, it aides in keeping our body temperature normal, It helps with our joints, contributes to protecting our spinal cord and other more sensitive body tissues, and keeps us hydrated and helps eliminate wastes.

Feel free to share some of the changes you want to incorporate this week …

Waves of Change

What wave of change would you like to make today?

I've begun incorporating each of these waves of change in my daily life for the past 10 weeks, and continue to incorporate waves of change ...

True Health/Wellness

True Wellness is a balance of our Physical, Spiritual, Emotional, Relational and Career Path well-being.

Making necessary changes to bring each area of our lives into balance aides us in living our lives more healthily and fully (as God intended - "For I know the plans I have for you" declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future)

Eagles Wings from Ocean Breeze was a ministry originally created for those walking through the deepest of valleys of this life, in the hopes of finding once again, hope and healing. Although It’s been several years since the site was created and began as a ministry to those who were deeply hurting, looking for healing and/or answers, what I have come to understand is that complete "Health and Wellness" must encompass "ALL" areas of our lives.

We need to change those things that keep us from living a healthier fuller life. From what we place inside our physical bodies, the foods we eat etc., to what we bring in and how we nourish our souls, emotions and relations with others.

Throughout this life there will be highs and lows. During those low & high points, we look for comfort ... a kindred spirit, an understanding heart and we long for and look to those things that bring us a tranquility, a familiarity, and the love we need back into focus.

What we put into our bodies has a major effect on our health and well-being. Eating healthier and bringing more activity and exercise into our daily lives contributes to healthier physical bodies. But it doesn’t stop there. Our spiritual, emotional and relational well-being all have contributing factors (along with career choices) towards a more balanced, more fulfilled, healthier lifestyle.

True Health and Wellness encompasses all areas of our lives. The balance of all these areas resonates deeply within me as I truly believe true health and wellness must encompass all these areas, not just one or a quick fix band aid. These changes we make are a lifelong walk. “Change the Patterns, Break the Cycle” of those things not beneficial for ourselves, and fill ourselves with body, heart and soul nutrients that are healthier and more fulfilling for our total well-being.

It's time to make those changes necessary for our health and well-being, applying everything I’ve learned and am currently learning to my own life and paying it forward to help those of you who are walking through your struggles, encouraging and supporting to make the changes in each of our lives for a healthier, fuller more enjoyable life!

One step at a time, one life at a time!

Join me in this journey and together we can begin to take our "New Flight" on Eagles Wings From Ocean Breeze and find our pathway for balance to the life we were meant to live ... from deepening our spiritual walk, to the foods we eat, adding activity into our daily lives, enlightening and strengthening our emotional and relational ties and bringing more of the people and things into our lives that are fulfilling and give us purpose.

A fuller, more rounded life, based in faith and nutrition and things that bring those "moments" into our life that make up our lives.

Life is not measured by the number of breaths we take,
But by the moments that take our breath away ~~~