Recipe Highlights: Zucchini, Yellow Squash and Almonds
Almonds
Almonds, like many nuts, are almost a perfect food. Almonds contain all of the things we constantly promote, such as antioxidants, protein, fiber, unsaturated fats, minerals and vitamins.
They also have been associated with lower appetite, weight loss, improved sugar levels, lower cholesterol, and lower blood pressure. And all these benefits have been found with just 1-2 servings per day.
In just 1 ounce of almonds you will increase your:
- Manganese by ~30%
- Magnesium by ~20%
- Vitamin E by ~30%
- Copper by ~30%
- Riboflavin by ~20%
- Phosphorus by ~11%
- Calcium by ~8%
- Potassium by ~6%
Things to consider when consuming almonds is it’s interaction with other vitamins and minerals. It contains an antioxidant that may reduce the amount of iron, zinc and calcium ever so slightly. Therefore, consider taking your vitamins 2 hours prior to eating almonds.
Zucchini & Yellow Squash
Zucchini and squash are different but come from the same family. They have been touted with much of the same benefits almonds have been associated with. Some of these benefits include improved digestion, weight loss, lower appetite, lower cholesterol, lower blood pressure and improved sugar levels. So combining almonds with these wonderful fruits will only compound these affects!
The antioxidants in zucchini are being studied for other benefits, such as:
- Bone health
- Anticancer
- Prostate health
- Thyroid function
Animal studies have shown that zucchini has been effective in all of the above; the benefit is found with the peel. Although there are no human studies, remember studies always start in animals and seem to translate well to humans. (Remember to check out our sources at the end of every page)
As you will see our ingredients make this meal amazing for your general health. Matching zucchini, squash, and almonds with tomatoes, avocado oil, garlic, basil, mushrooms, and onions makes this one of our most antioxidant and nutrient rich meals! We hope you enjoy!
Zucchini & Yellow Squash Spaghetti
Equipment
- pan
- Stove
- Toaster/Toaster Oven
- Vegetable Spiralizer
Ingredients
- 2 small zucchini
- 2 medium yellow squash
- 1 cup canned diced tomatoes
- 2 cup sliced mushrooms
- 1 tbsp avocado oil
- 2 cloves garlic
- 1 tbsp diced fresh basil (or 1/2 tbsp dried)
- 1/2 cup diced onions
- 1 whole wheat english muffin with 1 tbsp butter
- 4 ounces mixed nuts (I used a homemade trail mix blend with pepitas, flower seeds, and almonds)
- 1/2 tsp sea salt to taste
- 1/4 tsp black pepper to taste
- 1/4 cup sunflower seeds/Pumpkin Seeds (OPTIONAL – Add 30 calories per serving)
Instructions
- Use vegetable spiralizer to make zucchini and squash noodles. Set aside.
- Add avocado oil to pan. Saute mushrooms in pan with onions and garlic. Saute until mushrooms are slightly soft.
- Add diced tomatoes and stir.
- Add "noodles", place on medium heat and stir until noodles soften about 5 mins. Reduce heat to low.
- Add English muffin to the toaster (adjust heat to your preference.)
- Add basil and mixed nuts to your noodles. Reduce to low heat. Stir on and off for 5 minutes.
- Remove muffin from toaster. Add 1/2 tbsp of vegan butter to each slice of the English muffin and spread.
- Add pepper and sea salt to your noodles. Enjoy!
Notes
*All of the information here is from the author’s ongoing nutrition education, and continued education via nutrition textbooks, eatright.org, and pubmed research articles that are not biased and have good accuracy. This information is not meant to diagnose or treat any condition. This information is to be read and utilized at your own will, and the author is not responsible for any outcomes that come from utilizing this information. This information may be discussed with and adjusted by your dietitian, nutritionist, or medical provider for a more personalized plan. If you have any questions feel free to contact us via the Contact Page. For sources Click Here.
