Ingredient: Zucchini

Simple Squash Saute

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Simple Squash Saute
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Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
Servings
Ingredients
  • 3 medium Zucchini and or summer squash, sliced thinly
  • 8 oz oyster mushrooms sliced, or other
  • 2 tbsp basil fresh. or oregano or other fresh herb
  • 1 tbsp green garlic minced
  • 2 tsp white wine
  • 1/4 tsp Pepper
  • 2 tsp olive oil
  • 1 tsp butter
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Instructions
  1. Melt butter in large skillet with olive oil over medium heat.
  2. Add vegetables with garlic and saute for about 5 minutes until they are beginning to brown. Add wine and pepper and saute another 2 minutes.
  3. Toss in fresh herbs and cook for 1 minute.

Vegetarian Lasagna

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Vegetarian Lasagna
Always an easy meal to prepare ahead and have on hand for the week
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Prep Time 15 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 medium onion chopped
  • 2 medium crookneck squash sliced
  • 1 medium Zucchini sliced
  • 2-3 cloves garlic pressed
  • 1 tablespoon olive oil
  • 1 large container cottage cheese
  • 1 jar tomato basil pasta sauce
  • 16 oz mozzarella cheese part skim milk
  • 2 oz Parmesan cheese grated
  • 1 box lasagna noodles whole wheat
  • Italian seasoning
  • Parsley dried, fresh would be better!
  • Oregano dried
  • Pepper
  • Olive oil spray
Prep Time 15 minutes
Cook Time 1 hours
Servings
Ingredients
  • 1 medium onion chopped
  • 2 medium crookneck squash sliced
  • 1 medium Zucchini sliced
  • 2-3 cloves garlic pressed
  • 1 tablespoon olive oil
  • 1 large container cottage cheese
  • 1 jar tomato basil pasta sauce
  • 16 oz mozzarella cheese part skim milk
  • 2 oz Parmesan cheese grated
  • 1 box lasagna noodles whole wheat
  • Italian seasoning
  • Parsley dried, fresh would be better!
  • Oregano dried
  • Pepper
  • Olive oil spray
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Instructions
  1. Sauté onion, squash, zucchini and garlic in olive oil until soft. Add seasonings to taste.
  2. Spray a large lasagna pan with olive oil spray.
  3. Layer the following twice - 3 uncooked noodles, then a layer of sauce, ½ cottage cheese, ½ veggies, and 1/3 mozzarella cheese.
  4. On the top layer (3rd layer) of noodles add remaining sauce, mozzarella, parmesan cheeses, and parsley.
  5. Cover with aluminum foil and bake at 350 degrees for 45 minutes. Take foil off and bake another 15 minutes.

Breakfast Quiche

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Breakfast Quiche
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Servings
Ingredients
  • 1 tbsp olive oil Extra Virgin
  • 2 cups Yellow squash slices, 1/8-inch-thick
  • 2 cups Zucchini slices, 1/8-inch-thick
  • 1/4 cup shallots chopped
  • 1 tomato sliced
  • 1 tbsp thyme fresh, chopped
  • 1 cup milk 2% reduced-fat
  • 3/4 tsp salt
  • 1/4 tsp black pepper freshly ground
  • 4 slices turkey bacon cooked and crumbled (optional)
  • 3 large egg whites
  • 3 large eggs
  • 3/4 cup mozzarella cheese part skim, 3 ounces shredded
  • 1 pie crust
Servings
Ingredients
  • 1 tbsp olive oil Extra Virgin
  • 2 cups Yellow squash slices, 1/8-inch-thick
  • 2 cups Zucchini slices, 1/8-inch-thick
  • 1/4 cup shallots chopped
  • 1 tomato sliced
  • 1 tbsp thyme fresh, chopped
  • 1 cup milk 2% reduced-fat
  • 3/4 tsp salt
  • 1/4 tsp black pepper freshly ground
  • 4 slices turkey bacon cooked and crumbled (optional)
  • 3 large egg whites
  • 3 large eggs
  • 3/4 cup mozzarella cheese part skim, 3 ounces shredded
  • 1 pie crust
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Instructions
  1. Use a 9″ Pie Plate.
  2. Line with one crust.
  3. Spray pie plate with non-stick spray.
  4. To prepare the filling, heat a large nonstick skillet over medium-high heat.
  5. Add oil to pan; swirl to coat.
  6. Add squash, zucchini, shallots, and thyme; saute for 5 minutes or until squash and zucchini are tender, stirring frequently.
  7. Cool the squash mixture slightly.
  8. Combine 1 cup reduced-fat milk and the next 5 ingredients (through eggs) in a large bowl, stirring with a whisk.
  9. Arrange squash mixture evenly in pan, and sprinkle with 3/4 cup mozzarella cheese.
  10. Pour the egg mixture over cheese. Bake at 350° for 45 minutes or until filling is set.
  11. Cool for 15 minutes on a wire rack.

Vegetable Soup

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Vegetable Soup
You can use just about any vegetable in your refrigerator to make this delicious low-calorie soup. I use this a lot in the wintertime for lunch or as a snack to quell hunger pains. Filling and low in calories!
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Prep Time 20 minutes
Cook Time 1 hour
Servings
Ingredients
  • 2-3 cups water
  • 1 can Sliced tomatoes 28oz can w/Italian seasonings
  • 1 15 ounce chicken broth or Vegetable Broth (Low Sodium)
  • 1 small onion chopped
  • 2 teaspoons Roasted bottled garlic
  • 1 Zucchini sliced
  • 1 Yellow crookneck squash sliced
  • 1 cup Sliced cabbage sliced and diced
  • 2 Celery sliced
  • 2 carrots sliced
  • 6 okra sliced
  • 1 cup Mushrooms sliced
Choose 1 of the following starches to add:
  • 6 small red potatoes cut into quarters skin on
  • 1 can Beans (butterbeans, black, navy) drained and rinsed Approx. 15 oz
  • 1 can White corn drained and rinsed Approx. 15 oz
Herbs and Spices
  • salt to taste
  • Pepper to taste
  • 1 tablespoon Italian seasoning
  • 1 Bay leaf discard after cooking
  • 2 teaspoons Oregano dried
  • 1/4 cup Parsley dried or 1 cup of diced fresh parsley
  • 1 can tomato paste *Optional for thicker soup*
Prep Time 20 minutes
Cook Time 1 hour
Servings
Ingredients
  • 2-3 cups water
  • 1 can Sliced tomatoes 28oz can w/Italian seasonings
  • 1 15 ounce chicken broth or Vegetable Broth (Low Sodium)
  • 1 small onion chopped
  • 2 teaspoons Roasted bottled garlic
  • 1 Zucchini sliced
  • 1 Yellow crookneck squash sliced
  • 1 cup Sliced cabbage sliced and diced
  • 2 Celery sliced
  • 2 carrots sliced
  • 6 okra sliced
  • 1 cup Mushrooms sliced
Choose 1 of the following starches to add:
  • 6 small red potatoes cut into quarters skin on
  • 1 can Beans (butterbeans, black, navy) drained and rinsed Approx. 15 oz
  • 1 can White corn drained and rinsed Approx. 15 oz
Herbs and Spices
  • salt to taste
  • Pepper to taste
  • 1 tablespoon Italian seasoning
  • 1 Bay leaf discard after cooking
  • 2 teaspoons Oregano dried
  • 1/4 cup Parsley dried or 1 cup of diced fresh parsley
  • 1 can tomato paste *Optional for thicker soup*
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Instructions
  1. Put all ingredients in a large stockpot. Bring to a boil and then simmer for 45-60 minutes.
  2. Serve plain or with 1 Tablespoon grated cheese.

Veggie Confetti

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Veggie Confetti
This is an all-u-can-eat side dish or snack. When deciding on the veggies you want to use, think about the variety in color and texture that you would most like to experience. Here are 2 examples: cabbage, green onions, carrots and red peppers or tomatoes, mushrooms, green and yellow peppers
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Prep Time 1 Hour
Servings
People
Ingredients
Salad Ingredients (choose 4):
  • tomatoes
  • Cabbage white, purple)
  • Green beans
  • Cauliflower
  • Broccoli
  • Asparagus
  • Onions (green white, purple)
  • Mushrooms
  • Celery
  • Jicama
  • Artichokes
  • carrots
  • Beets
  • Radishes
  • Yellow squash
  • Zucchini
  • cucumbers
  • Green,red, yellow, orange, banana peppers
  • Eggplant
  • Water chestnuts
  • Mung bean sprouts
Marinade recipe:
  • 3/4 cup Balsamic Vinegar
  • 1/4 cup Extra Virgin Olive Oil
  • 1 teaspoon basil or 1 tablespoon fresh
  • 1 teaspoon Oregano or 1 tablespoon fresh
  • 1/2 teaspoon Rosemary or 1/2 tablespoon fresh
  • 1/2 teaspoon thyme or 1/2 tablespoon fresh
  • 1 teaspoon Parsley or 1 tablespoon fresh
  • 1/2 teaspoon garlic powder or 1/2 tablespoon fresh
  • 1 pinch salt to taste
  • 1 pinch black pepper to taste
Prep Time 1 Hour
Servings
People
Ingredients
Salad Ingredients (choose 4):
  • tomatoes
  • Cabbage white, purple)
  • Green beans
  • Cauliflower
  • Broccoli
  • Asparagus
  • Onions (green white, purple)
  • Mushrooms
  • Celery
  • Jicama
  • Artichokes
  • carrots
  • Beets
  • Radishes
  • Yellow squash
  • Zucchini
  • cucumbers
  • Green,red, yellow, orange, banana peppers
  • Eggplant
  • Water chestnuts
  • Mung bean sprouts
Marinade recipe:
  • 3/4 cup Balsamic Vinegar
  • 1/4 cup Extra Virgin Olive Oil
  • 1 teaspoon basil or 1 tablespoon fresh
  • 1 teaspoon Oregano or 1 tablespoon fresh
  • 1/2 teaspoon Rosemary or 1/2 tablespoon fresh
  • 1/2 teaspoon thyme or 1/2 tablespoon fresh
  • 1 teaspoon Parsley or 1 tablespoon fresh
  • 1/2 teaspoon garlic powder or 1/2 tablespoon fresh
  • 1 pinch salt to taste
  • 1 pinch black pepper to taste
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Instructions
  1. For the Salad: Chop veggies into bite size pieces to equal 4 cups and place in large salad bowl. Add ¼ cup marinade and mix well. Refrigerate for at least 1 hour before serving. Enjoy for 3-5 days refrigerated. Leafy greens are also a great salad choice, however, because they easily wilt, greens need to be served soon after washing. Try serving veggie confetti on a luscious bed of greens such as arugula, spinach, or colorful lettuce.
  2. For the Marinade: Combine marinade ingredients in a small food processor or blender. Mix until smooth

Superhero Muffins

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Superhero Muffins
This recipe was adapted from the cookbook, Run Fast Eat Slow. The butter is reduced and unsweetened applesauce is used for most of the maple syrup. These muffins freeze well and make an easy breakfast or snack between meals.
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Servings
Ingredients
  • 2 cups almond flour
  • 1 cup old-fashioned rolled oats use gluten free if sensitive
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins (optional)
  • 2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1 tsp baking soda
  • 1/2 tsp fine sea salt
  • 3 eggs beaten
  • 1 cup Zucchini grated (about one)
  • 1 cup carrot grated (about two)
  • 2 tbsp unsalted butter melted
  • 4 oz unsweetened applesauce
  • 1 tbsp maple syrup
  • 1 tsp vanilla
Servings
Ingredients
  • 2 cups almond flour
  • 1 cup old-fashioned rolled oats use gluten free if sensitive
  • 1/2 cup chopped walnuts
  • 1/2 cup currants or raisins (optional)
  • 2 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • 1 tsp baking soda
  • 1/2 tsp fine sea salt
  • 3 eggs beaten
  • 1 cup Zucchini grated (about one)
  • 1 cup carrot grated (about two)
  • 2 tbsp unsalted butter melted
  • 4 oz unsweetened applesauce
  • 1 tbsp maple syrup
  • 1 tsp vanilla
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Instructions
  1. Arrange a rack in the center of the oven and preheat the oven to 350°F.
  2. Line a 12-cup standard muffin tin with paper muffin cups. (Or spray tin with olive oil)
  3. In a large bowl, combine the almond flour, oats, walnuts, currants or raisins, if using, cinnamon, nutmeg, baking soda, and salt.  
  4. In a separate bowl, mix together the eggs, zucchini, carrot, butter, maple syrup, and vanilla.
  5. Add the wet ingredients to the dry ingredients, mixing until just combined. 
  6. Spoon the batter into the muffin cups filling each to the brim.
  7. Bake until the muffins are nicely browned on top and a toothpick inserted in the center of a muffin comes out clean, about 25 to 35 minutes.

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Copyright 2020 On Track Lifestyles. All Rights Reserved.

On Track Lifestyles
PO Box 13641
Florence, SC 29505

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(843) 580-4335 – Phone
(888) 803-4919 – Fax

info@ontracklifestyles.com

For Educational and Informational Purposes Only

The information contained on this blog, website, and related content (such as Instagram or Facebook posts) are of a general nature and intended as a self-help tool, for your own use. While all content is written by a registered dietitian and strives to provide only accurate, scientific-based information, your specific health needs may or may not apply to the content contained on this website and related content. It is not intended to diagnose or treat any specific medical condition.  All content is copyrighted, and must be used only with permission and citation to ontracklifestyles.com.  Neither Kitty Finklea, RDN, LD, Anita Longan, RDN, LD or On Track Lifestyles, LLC shall be liable for any direct, indirect, incidental, consequential, or other damages which may result from the information and content. Furthermore, you are advised to consult a licensed health care professional before starting any supplement, dietary, or exercise program. These statements have not been evaluated by the Food and Drug Administration. Products on this website or linked to this website are not intended to diagnose, treat, cure, or prevent any diseases.

By viewing this website or anything made available on or through this website, you are agreeing to accept all parts of this Disclaimer.

 

Copyright 2020 On Track Lifestyles. All Rights Reserved.