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Zucchini Muffins

Did you know that Zucchini can help defend your cells from the damaging effects of free radicals, and protect the eyes from developing age-related macular degeneration and cataracts?

According to the The World’s Healthiest Foods (http://www.whfoods.com) Zucchini, one of the summer squash, is listed among the best sources for lutein and zeaxanthin rich foods. Green vegetables like zucchini, such as kale, spinach, turnip greens, collard greens, romaine lettuce, broccoli, garden peas and Brussel sprouts, are leading in rich abundance of carotenoids.  Cartenoids are powerful antioxidents, fat-soluble substances, and are believed to have potential for anti-cancer and anti-aging properties.

“Below is one of my favorite recipes for Zucchini Muffins. I hope you enjoy them as much as I do!” ~ Dee Weder

Zucchini Muffins

  • 1 cup all-purpose flour
  • 1 cup whole wheat flour
  • 1 tbsp baking powder
  • 1/4 tsp salt
  • 1/4 tsp nutmeg
  • 1/2 cup sugar
  • 1 cup shredded zucchini, packed
  • 1 tbsp lemon zest
  • 2 tbsp canola oil
  • 1 egg, lightly beaten
  • 3/4 cup fat-free milk
  • 1/3 cup raisins
  • 1/4 cup chopped walnuts

Preparation:

Preheat oven to 400 degrees. Line a 12-cup muffin pan with paper cases or spray pan with nonstick cooking spray.

In a large bowl, stir together flour, baking powder, salt, nutmeg and sugar. In a medium bowl, combine zucchini, lemon zest, canola oil, egg and milk, stirring well.

Make a well in the dry ingredients; add zucchini mixture, raisins and walnuts. Stir until just moist. Do not over mix. Spoon batter into muffin cups. Bake for 20 minutes or until a toothpick inserted in the center comes out clean.

Per muffin: Calories 172, Calories from Fat 40, Total Fat 4.5g (sat 0.4g), Cholesterol 18mg, Sodium 185mg, Carbohydrate 29g, Fiber 2g, Protein 4g

 

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Strawberry, Melon,and Avocado Salad

A fresh and healthy recipe…

Ingredients        

  • 1/4 cup honey
  • 2 tablespoons sherry vinegar, or red-wine vinegar
  • 2 tablespoons finely chopped fresh mint
  • 1/4 teaspoon freshly ground pepper
  • Pinch of salt
  • 4 cups baby spinach
  • 1 small avocado, (4-5 ounces), peeled, pitted and cut into 16 slices
  • 16 thin slices cantaloupe, (about 1/2 small cantaloupe), rind removed
  • 1 1/2 cups hulled strawberries, sliced
  • 2 teaspoons sesame seeds, toasted

Preparation

  1. Whisk honey, vinegar, mint, pepper and salt in a small bowl.
  2. Divide spinach among 4 salad plates. Arrange alternating slices of avocado and cantaloupe in a fan on top of the spinach. Top each salad with strawberries, drizzle with dressing and sprinkle with sesame seeds.

Hope you enjoy this easy, fresh and healthy recipe! Have a great day! ~ Dee Weder

 

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