Need ideas!?! Asking yourself what to do with all the squash out of the garden? Try Summer Vegetable Tian... This is a delicious family hit!!!!! My family never used to like this type of stuff because they thought this type of healthy equals NASTY... not the case. There is so much flavor in this dish and it's packed with vitamins, how could you go wrong!?! Add in your protein of choice and you have a complete healthy meal. We used farm fresh veggies and layers of summer squash, zucchini, eggplant, and heirloom tomatoes. But I've skipped the eggplant and tomatoes before and used sweet red and orange peppers and cauliflower, so feel free to mix it up. This is a healthy, delicious side dish that is sure to win over the crowd.
Summer Vegetable Tian: Serves 4
2 teaspoons olive oil
1 cup sliced green onion
1 tsp minced garlic
1 medium zucchini – total weight 7 ounces
1 medium yellow squash – total weight 7 ounces
2 cups sliced cauliflower
1 medium tomato – total weight 7 ounces (I often use peppers instead)
1 tsp dried thyme
¼ teaspoon salt (optional)
½ teaspoon pepper
1 cup shredded low fat Italian cheese
Preheat the oven to 400 degrees. Finely dice the onion and mince the garlic. Sauté both in a skillet with olive oil until softened (about five minutes).
While the onion and garlic are sautéing, thinly slice the rest of the vegetables.
Spray the inside of an 8×8 square or round baking dish with non-stick spray. Spread the softened onion and garlic in the bottom of the dish. Place the thinly sliced vegetables in the baking dish vertically, in an alternating pattern. Sprinkle generously with salt, pepper, and thyme. (Mrs. Dash Italian Blend is also a nice salt free substitute)
Cover the dish with foil and bake for 30 minutes. Remove the foil, top with cheese and bake for another 15-20 minutes or until the cheese is golden brown.
Ok, now it’s your turn! Make your own healthy Veggie dish with this recipe and take a photo and tag us so we can check it out!
Did you know studies show: Vegetables are an important part of a healthy diet, but VARIETY is as important as quantity. Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C. So it's not just able making sure you get vegetables in each day, it's also super important to make sure you mix up what veggies you are eating they call it trying to eat from the rainbow. A diet rich in vegetables can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.
Did you know studies show: Eating non-starchy vegetables can actually promote weight loss and decrease your HUNGER. It's simple, their low glycemic loads prevent blood sugar spikes that can increase hunger. So the Take A Way is: Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.
However, keep in mind that adding more produce into the diet won’t necessarily help with weight loss or other health benefits, unless it replaces another food, such as refined carbohydrates of white bread and crackers. Remember it's not about depriving yourself of delicious food, it's about being mindful of your choices, portion sizes, and coming up with healthier alternatives that are just as good if not better. Thus, our mission is to not only guide you to improving your physical health but also create a healthy mindset.
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