UFW Recipe of the Month

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Subject: UFW Recipe of the Month

Hi Friend,

You are receiving this email because you completed a survey for Ultimate Family Wellness (or you personally told me) and expressed interest in receiving recipes. Before now, you have only seen them posted in the office; now you will get them via email. You may also receive emails with nutrition information or pertaining to Ultimate Family Wellness and deals that I offer, but no more than two additional emails a month. I do not want to inundate anyone. Please mark this email address as safe so you don't miss any future emails.

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Who doesn't love vegetables straight from the garden and added together to make an AMAZING dish? Well, I know I do! I decided to take some of my zucchini, squash, onions, tomatoes and basil, freshly plucked from the garden I might add, and throw them together to make a super tasty meal! It turned out way better than I thought!

Read below for the recipe details and modifications :)

Baked Squash, Zucchini and Tomatoes

INGREDIENTS

2 medium or one large zucchini (courgette), sliced
2 medium or one large yellow squash, sliced
2 cups red and yellow cherry tomatoes, halved, divided
1 small onion, diced, divided
3 cloves garlic, minced, divided

3 T Extra Virgin Olive Oil, divided in 3 parts
1 1/2 - 2 cups tomato sauce, divided
1 - 2 tsp oregano, dried, divided
1/2 cup basil, fresh, divided
Himalayan salt and pepper as desired

DIRECTIONS

Preheat oven to 350 F (180 C). Chop all vegetables as indicated. In a lasagna pan, drizzle olive oil on the bottom. Then layer the ingredients as follows:

Squash, half of the following - tomatoes (I put the yellow tomatoes here), onion, garlic, olive oil, tomato sauce, dried oregano, and basil; salt and pepper
Follow that with zucchini and the other half of the ingredients EXCEPT the basil. Bake in the oven for 30 minutes or until zucchini is tender.

Remove from oven and add the remaining basil to the top. Bake for an additional 10 minutes.

Remove from oven and serve immediately.

MODIFICATIONS

Do you want to "beef" up this dish? There are three ways you can do this.

If you are able to eat dairy and are not sensitive to it, you can add a bit of cheese that melts (link fontina or mozzarella) and grated parmesan sprinkled between each layer. ***
If you love to have meat with your meals, you can take a pound of your choice of ground meat and sauté it in a pan over medium heat. I would recommend adding your seasonings to the beef while you cook it and if you want, you can even add in the tomato sauce. Layer this where you would like before putting it in the oven.
Add both the cheeses and meat.
If you are vegan, you can use the vegan alternatives but make sure they are not soy based or the "meat" made in a lab that is supposed to taste like meat. Anything made in a lab is made with chemicals and not something we want in our bodies. Sautéed mushrooms are a great addition to this dish and can give that extra texture you might be looking for.

***If you have an inflammatory condition, respiratory illness, or suffer from constipation (less than 2 bowel movements daily), I do not advise adding the dairy, no matter how tasty it may seem.

HEALTH BENEFITS

🍅 Tomatoes (depending on preparation) are the number one dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of both heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.

🍅 Zucchini is PACKED with loads of nutrients, is high in antioxidants, contains soluble and insoluble fiber, and is a fairly high content vitamin A food. Just one cup cooked provides 40% of the RDI and as we know vitamin A supports our vision and immune system. And one of the best things about zucchini - you can eat it raw or cooked!

🍅 Squash, particularly the yellow varieties, provide numerous health benefits. They are high in vitamins A, B6, and C, folate, magnesium, fiber, riboflavin, phosphorus, and potassium. Squash are also rich in manganese and this mineral helps to boost bone strength as well as supports the body’s ability to process fats and carbohydrates.

WHAT'S NEXT?

Details on wellness event being hosted by my friend Fay in Old Towne Alexandria 15-17 August. Be on the lookout next week for the email!

If you are interested in information about how to improve respiratory health for you or someone you love, please join my Facebook group by clicking here - Breathe Easy, Breathe Well. Eventually, I will also create a Telegram group, so if you are not on there, hop on! It is the non-censored place to be!

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Subject: UFW Recipe of the Month