Zesty Zucchini Pancakes

Happy Sunday my healthy and wealthy friends.  I hope wherever you are you are feeling good,

looking good and enjoying the day, no matter what!  I wanted to do something a little different today for breakfast/brunch.  Instead of the usual smoothie, protein shake or veggie omelet, I decided to see what had been sitting in the vegetable bin and put it to use.  I found a very large green zucchini squash begging to be eaten.  I didn't want to grill, saute' or stir-fry as usual.  My taste buds wanted pancakes, but not traditional ones.  So I whipped together a batch of zucchini pancakes, which were simple and oh, so good!  Zucchini is also very good for you too.  Check out the nutrition content and health benefits:  

Nutritional Value in Zucchini

Given below is the amount of nutrients present in 135 gm, raw zucchini:

 

• Calories: 17
• Protein: 1.4 gm
• Carbohydrate: 3.6 gm
• Total Fat: 0.17 gm
• Fiber: 1.5 gm
• Vitamin C: 11 mg

Health Benefits of Zucchini

• Zucchini helps cure asthma, as it contains Vitamin C, which is a powerful antioxidant and has anti-inflammatory properties.
• The vegetable is known to help prevent diseases like scurvy and bruising, caused by the deficiency of vitamin C.
• Regular intake of zucchini effectively lowers high homocysteine levels in the human body.
• The vegetable can help prevents risk of having multiple sclerosis (MS).
• Zucchinis have high water content (over 95%), high nutritious value and contain a very low amount of calories, so they make the perfect snack item for people on diet.
• The vegetable contains useful amounts of folate, potassium, and vitamin A, necessary for proper functioning of the human body.
• Zucchini contains Vitamin C and lutein, both of which are known to be good for the eyes.
• The vegetable is a good source of vitamin B6, riboflavin, manganese and a lot of other nutrients.
• Eating zucchini is known to help the body in supporting the arrangement of capillaries.
• Regular consumption of the vegetable can help protect the body against colon cancer.
• Zucchini is believed to be beneficial in preventing heart disease and related symptoms, such as high cholesterol.
• The rind of zucchini contains the nutrient beta-carotene, which is known to be full of antioxidant properties and thus, helps protect cells against oxidation damage.
• The vegetable proves to be a good source of magnesium and phosphorus, the nutrients essential for building and maintaining healthy bones.
• Zucchini is rich in vitamin C, another powerful antioxidant that can provide protection against cardiovascular disease

Now for the simple and easy to follow recipe:

2 medium zucchini
2 tablespoons grated red onion
2 extra-large eggs, lightly beaten (I only had medium eggs, so I used 4)
6 to 8 tablespoons all-purpose flour
1 teaspoon baking power
1 teaspoon kosher salt (I used Himalayan salt - it's unprocessed and good for you too)
1/2 teaspoon ground black pepper
unsalted butter and vegetable oil (I have switched up and only use coconut for cooking)

Preheat oven to 300 degrees

Grate zucchini into a small bowl using the large grating side of a box grater.
Stir in the onion and egg.  Then stir in 6 tablespoons of flour, the baking powder and salt and pepper.  If your batter is too thin, add the remaining 2 tablespoons of flour.

Heat a large saute' pan over medium heat and melt 1/2 tablespoon butter and 1/2 tablespoon of oil.
When the butter and oil are hot, but not smoking, lower the heat to medium-low.  Drop heaping soup spoons of batter into the pan.  Cook the pancakes about 2 minutes on each side until browned.  Place the pancakes on a sheet pan and keep warm in oven.  Use more butter and oil in the saute' pan between batches if necessary to keep pancakes from sticking.

Serve warm and top it with just about anything you want!

I tried them drizzled with a tablespoon of raw, organic honey.  I also tried them with a few shakes of my favorite Mexican hot sauce.  You could dollop some sour cream or Greek yogurt on them too.  Sky is the limit when it comes to your taste buds and creativity.

Bon Appetit!

Friends Forever

Friends are hard to find. So when you are blessed with one do everything you can to preserve the relationship.

 You know the old saying ... keep your friends close, but your enemies closer?  Well, that was one of those sayings I used to think was true.  And maybe it still is to an extent.  But a conversation I had today with a dear friend of more than 20 years got me to thinking:  You need people in your life who have your back.  Don't let the haters or the false "friends" disrupt your spirit.  Who needs them "closer?"  You already know their M.O.  So align and surround yourself with people who are going to support you, tell you where you may be going wrong and help set you straight.  You need people who appreciate your  transparency and honesty.  While I understand the "fake it til you make it mentality," there's nothing like being REAL.  You'll feel a lot better about yourself and situation and who knows, your story can teach and inspire others.  You never know who you'll be a blessing to nor who could come as your blessing. 

Here's my living healthy and wealthy assignment for you this week.  Reach out and connect or reconnect with people you believe are special parts of your life.  Tell them you love them.  Tell them you've got their back.  Share a laugh or a cry.  "Friends" come and go.  But the "true-blue" ones last a lifetime.  As I pointed out to my friend Keisha Corban, we may not have talked for at least 15 years, but it's not like we've lost a beat.  We are kindred spirits.  I love her and appreciate her more today than I could have ever done when we back in high school.  The "Red Bone" and "Caramel Cone" are back together and we're about to show the world the true meaning of friendship.  Thank you Keisha for being my friend.  Smooches!!!

 

Let's Get To The Root of What You're Craving!

Hello my healthy and wealthy friends.  The weather is rapidly changing that means your diet should be changing too.  If you're like me, it's getting colder where you live.  Chances are you are looking to enjoy more comforting, warming foods to help you survive the fall chill that's in the air in many states.  One way to fill up without filling out (if you know what I mean), is to add root vegetable to your diet.    Root veggies make us feel physically and mentally grounded and for lack of a better word, ROOTED!.  They are a rich source of nutritious complex carb that provide a steady source of necessary sugars to the body without upsetting blood sugar levels.  Roots also increase absorption and assimilation in our digestive tracts.

Long roots, like burdock, carrots, parsnips and daikon radish, are excellent blood purifiers and can help improve circulation in the body and increase mental clarity. Round roots, like turnips, radishes, beets and rutabagas, are nourishing to the stomach, spleen, pancreas and reproductive organs and can help regulate blood sugar and moods, and alleviate cravings.

So let's get rooted folks.  Try out this simple, delicious recipe and tell me what you think.  See if it can curb your cravings for the usual sweets.


Recipe of the Month: Roasted Root Vegetables Prep time: 10 minutes

Cooking time: 25-35 minutes

Yield: 4-6 servings


Ingredients 
1 sweet potato

2 parsnips

2 carrots

2 turnips or 1 large rutabaga

1 daikon radish (or substitute/add in your favorites, like squash)

olive oil

salt and pepper

herbs: rosemary, thyme or sage (fresh if possible)


Directions
1. Preheat oven to 375 degrees.

2. Wash and chop all vegetables into large bite-sized pieces.

3. Place in a large baking dish with sides.

4. Drizzle with olive oil; mix well to coat each vegetable lightly with oil.

5. Sprinkle with salt, pepper and herbs.

6. Bake uncovered for 25-35 minutes until vegetables are tender and golden brown, checking every 10 minutes to stir and make sure veggies are not sticking.


Note: Any combination of vegetables will work. Roasting only one kind of vegetable also makes a nice side dish.