The Health Benefits of Zucchini

The Health Benefits of Zucchini

Zucchini the summer squash contains antioxidants and anti-inflammatory phytonutrients.

1. Improves digestion.  It is high in water.  It also contains significant amounts of fiber, electrolytes.  It prevents IBS and colon cancer.

2. Slows down the aging process – helps body to get rid of free radicals and excess inflammation.

3. Lowers blood sugar levels by including fiber.  Studies show that including at least 30 grams of fiber in your daily diet lowers your risk of getting diabetes.

4. Supports healthy circulation and a healthy heart by maintaining healthy blood circulation.  Low in sodium and high in potassium helps maintain healthy blood pressure while fiber, such as polysaccharide in zucchini, lowers cholesterol levels.

5. Improves eye health as a great source of antioxidants and phytonutrients, including vitamin C, beta-carotene, manganese, zeaxanthin, and lutein.

6. Boosts energy since it is rich in B-vitamins, especially folate, riboflavin, and B6.  It reduces fatigue and improves moods.

7. Weight Loss – it is low in calories and high in water and fiber, it is great food for those wishing to reduce their body weight.

8. Improves thyroid and adrenal functions – contains high amount of vitamin C and polyphenols, especially in the peels.

9. Protects against oxidation and inflammation by containing anti-oxidants and anti-inflammatory compounds, including vitamin A and C, gljutathione peroxidase and superoxide dismutase.

I include zucchini in my vegetable juice along with celery and apple.  I also make noodles out of zucchini with different sauces or pesto.

Macadamia Nut Cheese

Macadamia Nut Cheese

Macadamia nuts health benefits include preventing heart related diseases, lowering cholesterol level, improving brain and nervous system, preventing Alzheimer’s disease, inhibiting inflammation and arthritis, improving vision , strengthening bones, preventing atherosclerosis, support gut health, control kidney disease, prevent  cancers, helps maintain low blood pressure, prevents celiac disease and help prevent diabetes.

INGREDIENTS

• 1 cup raw Macadamia Nuts

• Water (enough to cover the nuts)

• 2 tbsp lemon juice (or more to taste)

• 1/2 tsp Hımılayan salt

• 1/2 cup water (more if you want thinner consistency)

DIRECTIONS

I like to make macadamia cheese:  soak 1 cup of the nuts in filtered water for 4 hours or longer, rinse and put to the blender; add fresh squeezed lemon juice 2 tablespoons or more – adjust after reaching the thick dip consistency – add 1/2 teaspoon Himalayan salt, add water ½ c depending how thick you want it to be, and process until smooth.  Adjust lemon, salt to your taste.  I eat it with crackers or veggies.

I always buy all nuts raw, because the temperature is destroying many valuable nutrients and the macadamia oil which super beneficial will become toxic.

To your vibrant health,

Tola

Raw Sprouted Lentil Spread

Raw Sprouted Lentil Spread

• 1 c sprouted lentils 
• Handful of spinach
• 1 T fresh basil 
• 1 T fresh parsley
• 1 T fresh dill
• 1 t ground cumin
• 1/2 ground coriander
• 1 pressed clove garlic 
• 3 T fresh lemon juice
• 1/2 t Himalayan salt
• 1 T tahini
• Red pepper flakes
• 1/2 avocado

Process in the food processor and serve with crackers or fresh veggies.

Raw Cauliflower Dip

Raw Cauliflower Dip

INGREDIENTS

• 1 medium cauliflower 
• 1 sm avocado 
• 1/4 cup basil chopped
• 1 teaspoon grated ginger
• 2-3 garlic cloves pressed
• 1 lime squeezed juice
• 1/2 teaspoon Himalayan salt, or to taste

DIRECTIONS

Combine all ingredients in food processor until smooth. Serve with crackers or raw vegetables

Raw Jicama Carrot Salad

Raw Jicama Carrot Salad

INGREDIENTS

• 1 sm jicama shredded fine
• 1 med carrot shredded fine
• 1 tsp grated ginger 
• 1 lg lemon fresh juice
• 1 tsp stevia powder or other sweetener of your choice

DIRECTIONS

Mix all ingredients until well combined. Serve and enjoy!

Raw Stock for Soup

Raw Stock for Soups

INGREDIENTS

• 3 cups water 
• 1/4 cup olive oil
• 4 med size lemons
• 1 piece of fresh ginger- abt 2 inches long
• 1 jalapeno 
• 1 tsp salt
• 8 Medjool dates pitted 
• 1/2 med bunch celery
• 1 bunch cilantro

Remaining soup ingredients

• 1 daikon radish shredded 
• 1 carrot shredded 
• 1 sm turnip shredded 
• 1 piece (abt 3 inches) cauliflower 
• 1 bell pepper (red, yellow or orange) sliced
• 1 avocado

INSTRUCTIONS

Pour water and olive oil into the blender, add ginger,  jalapeño, pitted dates, juice of 2 lemons first and process for 20 - 30 seconds. Place cilantro in the blender and process again. Your stock is ready, pour it into the bowl. Add grated carrots, daikon, and turnip. Stir very finely sliced cauliflower,  pepper and chopped avocado.  Stir so all vegetables are covered with the stock,  so they will not get oxidized and brown. Decorate with sprouts, peppers or green onions. Adjust the taste as needed and enjoy.

Raw Nori Rolls

Raw Nori Cauliflower "Rice" Rolls

INGREDIENTS

• Cauliflower "Rice"
• Carrots, cut into strips
• Daikon, cut into strips
• Zucchini, cut into strips
• Tomatoes, cut into strips
• Avocado, cut into strips
• Organic Nori

CONDIMENTS (Optional)

• Nama Shoyu
• Wasabi
• Soy sauce

INSTRUCTIONS

Cut veggies into strips. Add layer of cauliflower to a sheet of nori. Layer in vegetables. Roll the nori with vegetables. Slice and serve. 

Dip in Nama Shoyu with wasabi or soy sauce with wasabi.