Zucchini Pappardelle

If you’re in need of some light, flavorful food that will both fuel your body and warm your soul during the Summer months, look no further than this delicious Zucchini Pappardelle recipe!

I LOVE zucchini squash noodles and this zucchini pappardelle was a fun way to prepare them. The way they soak up the flavors of the lemon, chili and garlic, and the way that they can be twisted with a fork into mouthfuls makes them a great substitute for pasta dishes.

This this is also super easy to make, and pairing it with a side of baked Salmon or chicken makes it a perfect meal!

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Zucchini Pappardelle

Gluten-Free, Keto, Paleo

Serves 4


What You’ll Need

4 Zucchini / Summer Squash (1 per person)

1 garlic clove

1/2 cup fresh Parsley

2 tbsp EVOO

2 tbsp Sunflower oil

Salt, to taste

Pepper, to taste

1/2 teaspoon chili flakes

1/2 lemon

1/2 cup fresh, shaved Parmesan

What You’ll Need To Know

Using a spiralizer, use the blade for wide ribbons and spiralize zucchini.

Heat a medium to large skillet over medium heat, and pour in sunflower oil.

Spear the clove of garlic sideways on the end of a fork. Sprinkle in the chili flakes on top of the oil and wait 30 seconds. Use the garlic clove to spread the chili around.

Add half of the zucchini ribbons and sauté or a about a minute or two. Add in the 2nd half and cook for another minute or two, moving around the zucchini with the fork with the garlic. Add in the fresh parsley, mixing it all together, and let is sit for two minutes.

Add salt, pepper, squeeze half the lemon, and add in the EVOO and mix together.

Plate and serve with shaved Parmesan and enjoy!




Sun-dried Tomato & Prosciutto Savory Oats

 

It’s National Oatmeal Day! And, one of my favorite ways to enjoy oats is by making it them into savory oats.

Have you tried savory oats? They are so good! The combination of bone broth, coconut milk and oats make for one tasty start to the day. The sun-dried tomatoes give this dish an umami taste, that is tied together with the prosciutto. I used Prosciutto di daniele, but it is totally optional. This kind of prosciutto is darker in color and sweeter in flavor than prosciutto di parma and compliments this dish very nicely.

 

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Sun-dried Tomato & Prosciutto Savory Oats

Gluten-Free, Dairy-Free

 

What You’ll Need

Sun-dried Tomato & Prosciutto Savory Oats

1/2 cup unsweetened coconut milk

1/2 cup bone broth (I used this brand)

1/8 tsp ground cumin

1/8 tsp dried oregano

San Francisco Salt Co lemon rosemary sea salt, to taste

1 tbsp sun-dried tomatoes

2 roasted garlic cloves

1/3 cup Oat Bran

1 tbs coconut oil

3 sliced mushrooms

Toppings:

Sun-dried tomatoes

Roasted garlic

Capers

Mushrooms

1/4 slices avocado

Green onion, sliced

Prosciutto di daniele.

What You’ll Need To Know

In a high speed blender add in 1/2 cup unsweetened coconut milk, 1/2 cup bone broth, 1/8 tsp cumin, oregano, lemon rosemary sea salt, 1 tbsp sun-dried tomatoes, 2 roasted garlic cloves and blend for about 30 sec.

Over med heat add savory milk mix to a sauce pan and 1/3 cups oat bran and cook for about 3-4 min, staring occasionally.

While this is cooking, in a skillet heat up 1 tbs coconut oil and sautée 3 sliced mushrooms for abut 2-3 min.

Pour oats in a bowl and garnish with sun-dried tomatoes, roasted garlic, capers, mushrooms, 1/4 slices avocado, green onion, and prosciutto di daniele.

 

Roasted Veggie Salad Bowl

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This is the perfect dish to ease into Summer. It’s fresh and light, and the roasted veggies add a cozier flavor to the mix.

For a touch a protein, you can also easily roast some chicken from scratch too, just drizzle on some olive oil, a good sprinkling of salt and pepper and some fresh herbs and roast at 350F for approx 90 minutes.) The sesame seeds and hemp seeds add a gorgeous texture, as does the creamy avocado, which tastes fabulous with a squeeze of lemon.

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roasted veggie salad bowl

What You'll Need

1 medium zucchini, zoodled
1 butternut squash, cubed
1 purple onion, cut in 4’s
2 cups mushrooms
4 cups spinach
1 red bell pepper, sliced
1 orange bell pepper, sliced
1 tbsp coconut oil
Sea salt, to taste
Pepper, to taste
1 tbsp Hempseeds
1 tbsp Black sesame seeds
1 lemon
1 avocado, cut in 4's and sliced

Optional: Add a serving of roasted or grilled chicken for a protein boost!

 

 

What You'll Need To Know

Preheat oven to 350F.

Melt coconut oil and coat squash, onion, butternut squash, peppers, and mushrooms. Season with sea salt and pepper and roast for 25-30 minutes.

While veggies are roasting, zoodle one zucchini and toss with lemon juice, hemp seeds, black sesame seeds, sea salt and pepper.

Add one cup spinach to each plate and top with 1/4 cup zoodle mix and 1 cup roasted veggies.

Add 1/4 avocado, to each one plate and sprinkle with hemp seeds and black sesame seeds.

Recipe makes 4 servings.  

Follow @ValerieFidan on Instagram for the latest bits + bites!.

Almond-Coconut Chia Pudding with Collagen Peptides

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Living deliciously in...

[Cue in Coldplay song 'Paradise'] 

...Para... Para... Paradise. La-la-la-la-la-la-la

This morning breakfast chia bowl was amazing! This amazing combination of almond milk and coconut water mixed with chia seeds and hemp seeds to create a chia pudding with frozen berries and a side of turquoise water was absolutely delicious. It will hit the spot and transport you to a blissful paradise.

Almond-Coconut Chia Pudding with Collagen Peptides

What You’ll Need

Chia Pudding:
3/4 cup unsweetened almond milk
1/4 cup coconut water
1/4 cup chia seeds
1 scoop Vital Proteins collagen peptides
2 drops Sweet Leaf stevia
1/8 tsp ground cinnamon
1 tsp hemp seeds

Toppings:
1/4 cup frozen berries
1/2 tsp hemp seeds
1/2 tbsp almond butter

What You’ll Need To Know

1.  In a bowl add 3/4 cup unsweetened almond milk, 1/4 cup coconut water, 1/4 cup chia seeds, collagen peptides, 2 drops stevia, 1/8 tsp ground cinnamon, 1 tsp hemp seeds and mix vigorously. Let chia mix it in the refrigerator for at least an hour.

2. Top with 1/4 cup frozen berries, hemp seeds and 1/2 tbsp almond butter and enjoy!

Recipe makes 1 serving.

 

Tuna Zoodle Salad with Avocado

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Is it sad that tuna salad is one of my favorite meals? It’s no secret how much I love tuna. It’s the best ever! Especially paired with zoodles. I always keep cans of tuna in the pantry to add to salads or use in wraps. Tuna is an awesome source of protein but I know how bland it can be just eating it out of the can. This Tuna Zoodle Salad with a side of avocado is pretty darn delicious and pretty simple to make.

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What You'll Need

1 zucchini
1 can tuna fish (I used Safe Catch Foods brand)
2 tsp coconut aminos
1/2 tbsp Bulletproof XCT oil
2 tbsp shredded carrots
1 green onion, chopped
1 tbsp Skout Backcountry jalapeño pumpkin seeds
1 tbsp purple cabbage, chopped
1/2 cup baby spinach
San Francisco Salt Co chili lime sea salt, to taste
1 tsp black sesame seeds
half a sliced avocado


What You'll Need To Know

zoodle 1 zucchini and toss with 1 can tuna fish, coconut aminos, 1/2 tbsp Bullet Proof XCT oil, 2 tbsp shredded carrots, 1 green onion, 1 tbsp Skout Backcountry jalapeño pumpkin seeds, 1 tbsp purple cabbage, 1/2 cup baby spinach, San Francisco Salt Co chili lime sea salt, and black sesame seeds sprinkled on half a sliced avocado.

Recipe makes 1-2 servings.

Wanna try Skout Backcountry Jalapeño Pumpkin Seeds? Use promo code 'valerie17' for 15% at check out!!

Oven-Baked Chicken Breast with Shiitake Mushrooms

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Oven baked chicken breast with its tasty dinner squad. This recipe is easy to make and requires hardly any effort, and kitchen equipment. You'll need foil, your oven, and your ingredients. That's it! It makes for a quick and easy weeknight dinner that is packed with flavor and good for your ingredients.

What You'll Need

2 3-4oz chicken breast
8 shiitake mushrooms
8 broccoli, thinly sliced
1/4 cup kalamata olives
1 lime, thinly sliced
1 lemon, thinly sliced
1tablespoon grated ginger
2 sheets of foil
1 garlic clove, chopped
1 teaspoon crushed red pepper
1 orange
1 tablespoon olive oil
sea salt, to taste
 

What You'll Need To Know

Preheat the oven to 450°F

Put each chicken breast on a piece of individual foil (about a 14"square), and brush with olive oil.

Arrange evenly shiitake mushrooms, broccoli, kalamata olives, lime and lemon slices, ginger, garlic, crushed red pepper to each chicken breast. Squeeze half and orange over each and season with salt.

Gather together the edges of the foil, seal tightly and shake!

Bake the parcels on a baking tray in the oven for 25-30 minutes.

Plate each parcel individually and allow your guests to open their own parcel.

If you're making more making more than 2 servings double up on your ingredients.

Makes 2 servings.

Garden Fresh Salad with Seared Tuna

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Garden Fresh Salad with Seared Tuna letsregale.com
Garden Fresh Salad with Seared Tuna letsregale.com

Searing tuna to perfection skills so on point that I'm considering adding it to my resume. I made this last week and it was absolutely delicious and so simple to make. This Garden Fresh Salad with Seared Tuna is a very healthy choice dinner or lunch and is easy and fast to make.

This salad is amazing! The tuna adds a healthy kick of protein and freshness to the salad. With its distinct flavor and its high nutrient content, tuna is one of the healthiest and most delicious types of seafood available. But, since it's low-fat content, it tends to get dry and flaky if it's cooked all the way through. (Think canned tuna.) Searing tuna is a great way to keep it moist and flavorful.

Searing tuna to perfection you have to remove excess water from the surface of the tuna. Cut the tuna into even-sized steaks if it isn't already divided this way, and pat each steak gently with a paper towel on both sides. The steaks don't need to be bone-dry, but you don't want any excess water beyond the natural moistness of the meat since tuna steams when it cooks.

Another important step is making sure to heat the oil in a pan on the stove using a medium-high or high heat for about five minutes or until pan starts smoking. The key to getting a good sear is cooking at high heat for a short length of time. Cooking tuna at too low of temperature won't give you the crispy texture you want and cooking for too long will risk drying out the inside of the meat.

What You'll Need

1lb sushi grade fresh Tuna Steaks
2 tablesoons canola oil*
1 red bell pepper, washed and chopped fine
1 red onion, sliced thin
2 stalks of celery, sliced thin on diagonal
1/2 cup washed and chopped dill
1 ripe avocado, sliced
2 small cucumbers, washed and sliced thin on diagonal
12 grape or cherry tomatoes
1 cup cooked garbanzo, or 1 can, drained and rinsed
4 cups baby arugula, washed
2 cups baby spinach
sea salt to taste
fresh ground black pepper to taste
Lemon vinaigrette
Aged balsamic (18 years or older)

What You'll Need To Know

Heat a non-stick skillet on med/high heat.

Brush the tuna steaks with a bit of olive oil and drop in pan.

Cook each side for 2-4 minutes depending on how you like your tuna steaks cooked, season with salt and pepper and set aside to rest.

Place the tomatoes, sliced onion, sliced celery, chopped dill, sliced avocado, sliced cucumber, diced red pepper, garbanzo beans, spinach and arugula in a bowl. Toss to combine it Lemon vinaigrette and set aside.

Slice your tuna steaks into stip-bite size pieces, arrange on salad, and drizzle with your aged balsamic.

Season to taste with salt and pepper.

* Use canola oil or another oil with a high smoke point, never olive oil.

Greek Yogurt Vanilla Chia Seed Pudding

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Dessert for breakfast! Yesss! O.K., well kinda, sorta. This Greek Yogurt Vanilla Chia Seed Pudding has all the right things for a delicious, at healthy breakfast with a sweet twist. I was excited about this breakfast this morning, after I rolled out of bed, made coffee and realized I had prepared this last night. Talk about winning at the whole breakfast game. Right?

Since my last trip to Greece in September, I've been obsessing over Greek yogurt. I mean, I'm talking about the real thing here! For some reason, it just tastes better. It’s creamier and has the perfect balance of tang and natural sweetness to it. It's a texture that Greek yogurt here in the U.S. are lacking.

A few months ago I discovered and have been obsessed with Elleno’s Greek Yogurt. This Seattle-based family-run company has been making Greek Yogurt, using a family recipe, which has been passed down from generations. Apparently, it's the cultures in the yogurt that make the difference. I thought I'd use this yogurt as my base for this bowl of chia seed pudding. It turned out pretty amazing. If you're making this recipe, I'd recommend using a creamy yogurt-like Siggi's or Noosa; but, really, any plain Greek Yogurt will do.

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What You'll Need

1/4 cup chia seeds
1 1/2 cups almond milk
1/2 cup plain greek yogurt
1 tablespoon hemp seeds
1/4 teaspoon ground vanilla
pink Himalayan salt, to taste
2 dates, pitted or 1 tablespoon honey
1/2 kiwi, 6 raw cashews for garnish

What You'll Need To Know

Blend the almond milk, greek yogurt, dates, ground vanilla in a high-speed blender.

In a bowl, add chia seeds, and whisk vigorously for a minute. Leave it in the fridge for 20 minutes or so and take out and give it another vigorous whisk.

Put it back to the fridge for 2 hours or longer. The whisking is to prevent the chia seeds from clumping. If you don’t have time, you don’t have to whisk it a second time. If you prefer your pudding less solid, add a little more almond milk or water.

Top it off with kiwi and cashew nuts before serving.

Everything You Need to Know About Smart Pre-Workout Meals

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Have you ever wondered what you should eat before a hard workout or training session? I know I have, and sometimes have been stumped on what to eat, when, and why. pre workout meals letregale.com

How you eat all the time is the most important way you can prepare your body nutritionally to perform at its peak. It is impossible to make up for skimping on meals and snacks during the week by eating one super large carb loaded meal on your grueling workout day. You see, your muscles and endurance levels can't be tricked that easily. And, without the adequate nutrients, you'll be "hitting the wall" considerably faster than if you had been powering all along.

Your ongoing eating patterns should be high in good quality complex, slow digesting carbohydrates (think oat bran, quinoa, and amaranth.) It should also be moderate in both protein and fat because these take a bit longer to digest.

You'll usually find that your energy will remain highest during a competition or exercise routine if you have eaten a light meal about 2 or 3 hours before exercising, and a snack 30 minutes before exercising. This allows your body to have some available energy in the form of circulating glucose, without having too much food in the stomach to slow you down or feel uncomfortable. (And, you definitely don't want to get sick!)

This small meal or snack should be comprised of mostly carbs, it could have some protein to let it stay with you a little longer, and should be very low in fat, to allow your stomach to digest this food quickly.

Some examples of solid pre-exercise snacks:

A banana with 1/2 cup of Greek yogurt Greek Yogurt with a slice of wholegrain toast (Ezekiel bread is an excellent option) Fruit and Greek Yogurt A banana and 1 tablespoon of peanut butter Fruit smoothie made with almond milk Oat Bran bowl made with raisins and hemp milk A bowl of quinoa with a banana or fruit of sorts and unsweetened milk Chia Seeds Pudding made with Greek yogurt and fruit Two Brown rice cakes with a side of fruit

Got the idea? Fruit is always a good idea for carb loading.

Timing meals is important

Timing your meals is important! If you eat too much before your workout—or too soon before it, you won't have digested your snack by the time you start moving. And unfortunately, since both your digestive system and your muscles need blood to function properly, they'll end up competing for it. As you get into your workout, your muscles will win out and require more blood, pulling it away from your digestive tract. This in return will have you feeling pain in your gut when you get on the treadmill or elliptical too close to breakfast or snack time.

On the other hand, if you don't eat enough before your workout, or it's been too long since your last meal, you can expect an energy crash. Blood-sugar levels drop during the first 15 or 20 minutes of a workout, which can lead to tiredness, dizziness, or even fainting. To avoid all of this, eat half an hour before your workout. This snack should be an easy-to-digest and composed of 60% carbs like fruit, a bagel, or a banana with peanut butter. Since your body and muscles can't be fooled, eating a nutritionally balanced diet will make a world of a difference.  And, definitely, avoid eating high fats. Fats take a bit longer to digest and will have you feeling a bit sluggish. (You don't want that!)

Feeling nervous/anxious/overwhelmed?

I tend to get more nervous before grueling workouts like boot camp or kickboxing, even if I've done them a million times. This anxiety will usually slow the digestive process. Allowing more time before exercising, eating a lower fat meal, doing relaxation breathing techniques, or even trying a liquid meal like a fruit smoothie blended with simply Greek yogurt and fruit should help.

Whatever you do, don't experiment day-of

If you are trying something new with your eating routine, it's not a good idea to wait until the day-of to experiment, especially if you've got a tournament or some sort of competition. You could upset your digestive system,  an even bigger problem than too much food in your stomach!

Early morning workouts cramping your eating schedule?

If you are exercising first thing in the morning or have a race, then the last meal and snacks you have the evening before are crucial. You'll want to make sure that you eat foods that are high in carbs, moderate in protein and fat. You should also aim to have a light high carbohydrate snack as soon as you can after you get up on the morning of. A bowl of Oat Bran or a banana smoothie might just enough to get you through an early morning event. You can always add more calories later in the morning.

Check out Pre-Game Meals: What To Eat Before Your Grueling Workout

by valerie fidan at Mode

How do you fuel up before a grueling workout?