Keeping Your Lungs Healthy with Cruciferous Vegetable Recipes

There shouldn’t be any sort of debate when you talk about how important lungs are. Then again, as the lungs are considerably strong organs, people often take its health for granted, and this could lead to various lung damages in the long run. The problem is that inhaling pollutants, smoke, or any other harmful chemicals are almost impossible to avoid. You can cover your nose all day every day, but your lungs would still be compromised.

lung-system

This is why you should start looking into improving the health of your lungs, and the first step is looking into what you eat. While there could be numerous kinds of food that can help the lungs, it is always good to take vegetables – cruciferous vegetables can greatly improve the health of your lungs and the rest of your body.

What are Cruciferous Vegetables

A cruciferous vegetable is any food that is a member of the cabbage family. They are generally packed with antioxidants that naturally help your body clear away toxins.

Scientifically speaking, cruciferous vegetables belong to the Cruciferae family, which mostly contains the Brassica genus, but does include a few other genus. Some of the most common ones are cauliflower, cabbage, garden cress, bok choy, broccoli, brussels sprouts and similar green leafy vegetables. The family takes its alternate name (Cruciferae, New Latin for “cross-bearing”) from the shape of their flowers, whose four petals resemble a cross.

green-veggies

Consumption of cruciferous vegetables might help protect smokers against lung cancer, according to a number of studies. Findings presented at the Seventh Annual American Association for Cancer Research International Conference on Frontiers in Cancer Prevention Research, held in Washington, DC suggest a remarkable effect of these vegetables to one’s lung health. Studies suggest that the risk of developing lung cancer was reduced by 22% to 50% among smokers who consumed at least 4.5 servings of raw cruciferous vegetables a month, compared with those who consumed less than 2.5 servings per month.

It’s true that things like covering your nose and mouth, or installing the best air purifier in your home can contribute to your overall lung health. However, vegetables like these directly aid the fortitude of a human’s lungs from within because of its nutritional value.

Researchers reveal strong linear inverse associations between intake of fruits and vegetables versus the risk of lung cancer (odds ratio range, 0.53 – 0.70; P for trend < .05). An intake of fruits and total vegetables show a relatively stronger association among non-smokers, whereas significant inverse associations with cruciferous vegetable consumption have only been observed among smokers and former smokers.

 

Vegetables like these are pretty easy to play around when it comes to preparing dishes that are delicious and exciting at the same time. If you’re wondering how to prepare the perfect dish, read on and see which ones could tickle your taste buds. Here are some recipes that you can try out:

Braised Broccoli with Orange and Parmesan

braised-broccoli

Ingredients:

  • 1/4 cup / 60 ml freshly squeezed orange juice
  • 1 14-ounce can crushed tomatoes
  • 1 head of broccoli, florets and stalks trimmed and cut into bite-sized pieces
  • 1/4 teaspoon chopped fresh oregano
  • 1/4 teaspoon red pepper flakes
  • 1/4 teaspoon fine grain sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon extra virgin olive oil
  • 1/4 cup Parmesan cheese shavings
  • 2 tablespoons toasted sliced almonds

Preparation:

  1. In a medium saucepan over medium-high heat, combine the orange juice and tomatoes.
  2. Bring this to a boil and stir in the broccoli.
  3. Stir in the oregano and red pepper flakes, and then cook until the broccoli is just tender and bright green. Be mindful of not overcooking the vegetables, especially the broccoli.
  4. Season with salt and pepper, and transfer to a serving dish.
  5. Drizzle with the olive oil, and sprinkle with the cheese and almonds before serving.

Cauliflower Dumplings with Creamy Chicken Soup

cauliflower

Ingredients:

  • 1 head organic cauliflower
  • leftover roasted chicken (approximately half a chicken)
  • 4 cups water
  • 2 cups chicken stock (additional)
  • 1 cup diced carrots
  • 1 cup diced celery
  • 1/4 cup tapioca flour
  • 1/4 cup coconut flour
  • 1 egg
  • 1/2 tsp dried thyme
  • 1/4 tsp coarse sea salt
  • 1/2 tsp kosher salt
  • Freshly ground black pepper and additional salt, to taste
  • Scallions or Italian parsley

Preparation:

  1. Place the leftover roasted chicken into stock pot with 4 cups of water. Bring this to a boil, then cover and reduce temperature. Let this simmer for 30 to 40 minutes.
  2. Remove the chicken from the stock, remove all of the meat (about 2 cups is needed) and set aside.
  3. Bring the stock back to a boil in order to concentrate the flavor. Reduce the stock to approximately two cups.
  4. While the broth reduces, divide the head of cauliflower in half. Chop one half of the cauliflower into florets. When the chicken broth has been reduced to about two cups, add the florets to the pot. Add in ¼ teaspoon of both dried thyme and ¼ tsp coarse sea salt. Cover and simmer the seasoned cauliflower florets until tender.
  5. Break down the second half of cauliflower and load into a food processor. Pulse the cauliflower until a fine rice texture is achieved. Transfer the grain-like bits to a microwave-safe bowl, cover and place in the microwave for 4-6 minutes or until well cooked.
  6. Once the cauliflower florets are cooked, puree them with the chicken stock to create a creamy base.
  7. Add the diced carrots and celery to the puree, additional two cups of chicken stock and salt and black pepper to taste. Allow this to simmer at medium-low temperature, allowing the carrots and celery to soften.
  8. While the vegetables are being processed, the dumplings need to be prepared.
  9. In small batches, spoon portions of the cauliflower into cheesecloth, wrap completely and twist hard to wring out all moisture.
  10. Place the strained, cooled cauliflower to a mixing bowl and add an egg, a quarter cup each of tapioca and coconut flours, plus a quarter teaspoon of kosher salt. Bring together with a spoon first in the bowl, then turn out onto a work surface to knead, shape into a square about a half-inch thick and slice into nine squares. Let rest.
  11. Stir in the shredded reserved chicken, do any final seasoning adjustments with your salt and pepper, then gently top the soup with the cauliflower dumpling squares. Allow them to float on the surface of the soup.
  12. Serve piping hot, topped with sliced scallions or fresh flat-leaf Italian parsley.

Bacon, Onion and Brussel Slaw

slaw

Ingredients:

  • 2 packages shredded brussel sprouts
  • 1 package nitrate-free bacon
  • 1/2 sweet onion
  • salt and pepper
  • balsamic vinegar

Preparation:

  1. Slice bacon and onion, and add to skillet
  2. Cook over medium heat until bacon starts to get crispy, and onions are brown
  3. Add balsamic to deglaze the pan, and scrape the bacon bits off the bottom using a wooden spoon
  4. Dump in the shredded brussel sprouts and mix everything together, adding more balsamic, salt and pepper to taste.
  5. Cover the pan, and let it steam over medium heat for about 2-3 minutes.

Cobb Salad & California Rolls: Recipes and Cultural Relevance

Cobb Salad & California Rolls: Recipes and Cultural Relevance

As the famous Andrew Zimmern once said, “the common food of a country or a town defines a huge part of its overall culture.” This pays homage to how Sicilians highly value artichokes, and how Filipinos prefer to practically pair any food with rice. There’s so much to be said for the amount of diversity in cultural cuisine.

Labeled California avocados.

Meanwhile, California is considered the “salad bowl” of the United States for various reasons. The cuisine of California is characterized by fresh produce and fusions, from the fertile Salinas Valley, to the wine countries across the state, and the vast diversity of urban areas like Los Angeles and the San Francisco Bay Area. The health-conscious culture paired with the abundance of local produce has led the way to some modern and creative kinds of cuisine.

Before it was a concrete jungle, California was initially the health-first town. Modern takes on ethnic foods from countries around the world were modified to fit local tastes, evolving throughout the years, especially after immigrants surged to the state.

So the next time you are on the road bound for California, choose among the most ethnic-centered Vernon hotels, stay in for a while, and treat your taste buds with the classic tangy-taste of the original ranch dressing or some tasty California rolls.

Here are some recipes to make your taste buds dance.

The California Cobb Salad

Invented in Hollywood, California back in the 1930s, Cobb salads are staple food choices by the locals. Cobb salad is a dinner salad made from “as many as you can” – flavorful ingredients.

A California cobb salad.

The origin of the original ingredients for the Cobb salad is not known for certain, but its name came from Robert H. Cobb, the pioneer of Brown Derby restaurant chains in the USA. This is where the dish was first served.

Cobb salad is composed primary of iceberg lettuce, romaine, tomatoes, bacon, roasted chicken, hard-boiled eggs, avocado, chives, and roquefort cheese. The ingredients are then all chopped and tossed with French dressing, a mixture of red wine vinegar, lemon, mustard, oil, and Worcestershire sauce. The many ingredients of this salad are often formed into ornate displays before serving, showing off the contrasting colors, shapes, and textures to excite palettes.

A woman preparing a cobb salad.

Classic Cobb Salad Recipe

~ Serves 6 ~

INGREDIENTS:

  • 1/2 head of romaine, rinsed, spun dry, and chopped fine (about 4 cups)
  • 1/2 head of Boston lettuce, rinsed, spun dry, and chopped fine (about 4 cups)
  • 1 small bunch of curly endive, rinsed, spun dry, and chopped fine (about 4 cups)
  • 1/2 bunch of watercress, coarse stems discarded and the watercress rinsed, spun dry, and chopped fine (about 2 cups)
  • 6 slices of lean bacon, finely chopped
  • 3 ripe avocados (tip – use an authentic California avocado!) skinned and pit discarded
  • 2 whole skinless boneless chicken breasts (about 1 1/2 pounds total), halved, cooked, and diced
  • 1 tomato, seeded and diced
  • 1/2 hard-boiled large egg, separated, the yolk grated fine and the white grated fine
  • 2 tablespoons chopped fresh chives
  • 1/3 cup red-wine vinegar
  • 1 tablespoon Dijon-style mustard
  • 2/3 cup olive oil
  • 1/2 cup finely grated Roquefort

DIRECTIONS:

  1.   In a large salad bowl, toss together the Romaine, the Boston lettuce, the curly endive, and the watercress.
  2.   Cook the bacon over moderate heat in a skillet until crisp.
  3.   Prepare the avocados by cutting them into halves then slice them into 1/2-inch pieces.
  4.   Arrange the chicken, the bacon, the tomato, and the avocado decoratively over the greens and garnish the salad with the grated egg and the chives.
  5.   In a small bowl whisk together the vinegar, the mustard, and salt and pepper to taste. Then, add the oil in a slow stream, whisking the mixture until the whole dressing is emulsified. Stir in the Roquefort. Continuously whisk the dressing then pour over the salad. Toss well.

California Roll Recipe

The California roll is easily the most famous of California’s cuisine, and it speaks a lot about how the state is open to accepting foreign influence. This dish tells tons of stories about the combination of the Japanese and the Californian culture.

Most importantly, it’s healthy. And delicious.

california roll

A sushi roll consisting of crab meat, cucumber, rice and seaweed, it is fused with the essential taste of California – the avocado. The roll has helped make sushi more appealing and “edible” to Californians (and Americans, in general) who have reservations on trying sushi for the first time. Given this, the roll is made inside-out, that is, the rice is outside the seaweed called nori because the American taste buds were not ready to take that culinary leap at the time.

To experience the1960-born experimental fusion of both traditional Japanese and California ingredients, you can follow this recipe:

hand roll

For the sushi core filling:

  • 1/2 lb crab meat
  • 1 Avocado, ripe but still firm
  • 1/2 medium cucumber, peeled and sliced into long julienne strips
  • Toasted Nori Seaweed
  • Toasted sesame seeds
  • Salt
  • Pepper
  • For the rice:
  • 2 cups Japanese short or medium grain rice
  • 2 1/2 cups cold water
  • 5 Tbsp Sushi Vinegar
  • 4 Tbsp Rice vinegar
  • 2 Tbsp sugar
  • 2 tsp salt

Preparing the rice:

  1. Wash the rice with cold water until the water runs clear. Drain well.

For stove top method:

  1. Put drained rice in a heavy sauce-pan and add 2 cups cold water. Add in sushi vinegar, rice vinegar, sugar and salt into the rice mixture.
  2. Cover tightly, set the pan over high heat and bring to a boil. Once it boils, reduce heat to medium and let the rice cook or until all the water is absorbed (7-8 min).
  3. Do not remove the cover to check. Instead listen for the bubbling to stop.
  4. Once you hear a faint hissing sound, reduce the heat to very low and cook for another 6 min. Remove from the heat, and let it stand for more 15min covered.

Using a rice cooker:

  1. Follow the suggested cooking instructions of the rice
  2. Include the sushi vinegar, rice vinegar, sugar and salt when adding the water to the raw rice.
  1. Once the rice is cooked, transfer the hot rice to a large bowl.
  2. Let the rice cool down just a little. tt should still be warm when made into a roll.

Now, to make the rolls:

  1. Fold the nori sheets in half and cut them into two equal parts.
  2. Toast your sesame seeds over medium heat, stirring constantly until golden.
  3. Dice up the avocados, cucumber and crab meat. Add salt and pepper to taste.
  4. With damp fingers, spread a generous handful of sushi rice onto the 1/2 sheet of nori.
  5. Flip the rice covered piece of nori over so that the rice side is facing down the sushi rolling mat. Place your filling along the length of your nori.
  6. Start rolling the spread, applying pressure as you go along to make a tight roll. Rolling it tighter makes the sushi easier to slice.
  7. Once the roll is complete, sprinkle the roll with toasted sesame seeds while it is still on the mat so you can turn it easily.
  8. Run your sharp knife through a damp paper towel before slicing so the rice would not stick as much. Cut the roll in half, then line the two halves up and slice into even 1-inch rings.
  9. Serve with soy sauce with wasabi paste or powder.

Skillet Veggie and Cheese Stuffed Shells

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

I honestly can’t begin to tell you how delicious these skillet veggie and cheese stuffed shells are!  They are easy to make, easy to clean up and even easier to eat if you ask me.  Pasta is definitely one of my favorite guilty pleasures, but throwing in an assortment of fresh veggies somehow doesn’t make me feel as bad at the end of the day!  C’mon I know you agree with me.

This past weekend was my birthday and I actually ended up making these stuffed shells for my whole family while we were all together since I love getting their approval on new dishes that I come up with.  Well I’m happy to report that they all gave me two BIG thumbs up and even my picky little brother who hates vegetables said this was a winner!  Oh and if you’re wondering why I cooked for everyone on my own birthday, well it’s what I genuinely love to do and it isn’t often my entire family gets together for dinner so this was really fun.  Followed by Game of Thrones of course, but don’t even get me started on how obsessed I am with that show.  ALL the heart eyes on that one!

Oh and don’t worry I definitely did celebrate my birthday though and apologize in advance to those who saw my excessive wine-induced snap chats last Sunday.

#Oops.

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

To be honest when I was turning 30 I absolutely HATED it.  The whole idea of it literally depressed me.  I considered myself officially “old” and thought all of my exciting care-free years were behind me and it was time to become a full-fledged adult, but I honestly couldn’t have been more wrong.  I absolutely LOVE my thirties and so far they have marked some of my greatest life achievements and memorable moments.  And hey adulting hasn’t been so bad either – I am more financially stable than I ever was in my twenties, I have stronger (more lasting) relationships, I have tons more confidence and overall I am a much healthier person.  Most of the time.  Best part is, there is sooo much more to come and I am just getting started!  How’s that for a glass half full kind of mindset?

Ok so back to the carbs.

You guys this recipe literally couldn’t be any easier to make.  If you can boil water and shred up some veggies then you’re already one step ahead of the game.  For the filling I used shredded zucchini, carrots, spinach and onion all mixed together with a little garlic, ricotta cheese, mozzarella and Parmesan and, um, lemme just tell you that this sure makes one delicious combo!  Pretty sure I could just eat this filling by the spoonful if no one was watching.

I also sauteed everything in the same skillet that I cooked the shells in which makes for super easy clean-up and less dishes to have to worry about.  Your dishwasher (er husband) will thank you!

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

Okay let’s talk about sauce!

Now you could either make your own (which don’t get me wrong – I LOVE to do) or just use your favorite store-bought jar from your local grocer to save a little time.  No ladies this does not mean you’re lazy!  During the week sometimes it’s so nice to come home and whip up a quick, easy meal with just a few simple ingredients for your family and the great thing is this whole entire dish only takes about 30 minutes from start to finish.  But for those of you who love making your own homemade sauce, try this recipe for my favorite tomato sauce OR this simple bolognese sauce (just omit the meat).  Either way I think you’ll agree these stuffed pasta shells are a win-win!

I mean not only will your kitchen smell incredible, but your kids (and hubbies) won’t even realize they’re eating veggies!  Hey it’s okay to be sneaky from time to time.

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

I also love this dish because it freezes really well too which is perfect for those busy weeknights.  I can’t begin to tell you how stuffed our freezer is with pre-made meals ready to go, but they really are just so convenient!  Simply stuff the pasta shells, cover tightly with plastic wrap and they will freeze nicely for up to three months!  When you’re ready to make them, just de-thaw them in the fridge for a few hours, add your pasta sauce to the skillet and continue with the recipe as instructed.  Super easy!!

And before you dive into this delicious cheesy dish, allow me to impart some important words of wisdom to you – life is all about a healthy (yet realistic) balance and sometimes you just need to stuff your face with a big bowl of pasta!

One Pan Veggie Stuffed Shells

  • 27 (9 oz) jumbo pasta shells
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 3 large carrots, shredded
  • 1 medium zucchini, shredded
  • 1 (10 oz) package frozen chopped spinach, thawed and well-drained
  • 1 cup part skim ricotta cheese
  • 1 cup shredded mozzarella cheese
  • ½ cup shredded Parmesan cheese
  • Salt and pepper, to taste
  • 3 cups pasta sauce (24 oz)
  1. Cook pasta shells according to the package instructions, drain and rinse well with cold water. Set aside.
  2. While pasta is boiling, drizzle olive oil in a large skillet over medium-high heat and saute onion, garlic, carrots and zucchini until tender, about 5 minutes. Stir in spinach and saute an additional minute until all combined and transfer spinach mixture into a large bowl.
  3. Stir in ricotta cheese, about ¾ cup of mozzarella cheese and ¼ cup of Parmesan (the remaining cheese will be used at the end) then add salt and mix until completely combined.
  4. Pour pasta sauce into the skillet then fill each shell with 2 heaping tablespoons of veggie mixture.
  5. Arrange stuffed shells in the skillet, cover and cook on medium heat for 10 to 15 minutes until heated through. Top with remaining cheese, serve and enjoy!

Serving Size: 3 stuffed shells • Calories: 273 • Fat: 9.9 g • Saturated Fat: 3.9 g • Carbs: 34.1 g • Fiber: 5 g • Protein: 13.8 g • Sugars: 7.8 g • WW Points+: 7 • Smart Points: 9

3.5.3208

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

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Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

I honestly can’t begin to tell you how delicious these skillet veggie and cheese stuffed shells are!  They are easy to make, easy to clean up and even easier to eat if you ask me.  Pasta is definitely one of my favorite guilty pleasures, but throwing in an assortment of fresh veggies somehow doesn’t make me feel as bad at the end of the day!  C’mon I know you agree with me.

This past weekend was my birthday and I actually ended up making these stuffed shells for my whole family while we were all together since I love getting their approval on new dishes that I come up with.  Well I’m happy to report that they all gave me two BIG thumbs up and even my picky little brother who hates vegetables said this was a winner!  Oh and if you’re wondering why I cooked for everyone on my own birthday, well it’s what I genuinely love to do and it isn’t often my entire family gets together for dinner so this was really fun.  Followed by Game of Thrones of course, but don’t even get me started on how obsessed I am with that show.  ALL the heart eyes on that one!

Oh and don’t worry I definitely did celebrate my birthday though and apologize in advance to those who saw my excessive wine-induced snap chats last Sunday.

#Oops.

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

To be honest when I was turning 30 I absolutely HATED it.  The whole idea of it literally depressed me.  I considered myself officially “old” and thought all of my exciting care-free years were behind me and it was time to become a full-fledged adult, but I honestly couldn’t have been more wrong.  I absolutely LOVE my thirties and so far they have marked some of my greatest life achievements and memorable moments.  And hey adulting hasn’t been so bad either – I am more financially stable than I ever was in my twenties, I have stronger (more lasting) relationships, I have tons more confidence and overall I am a much healthier person.  Most of the time.  Best part is, there is sooo much more to come and I am just getting started!  How’s that for a glass half full kind of mindset?

Ok so back to the carbs.

You guys this recipe literally couldn’t be any easier to make.  If you can boil water and shred up some veggies then you’re already one step ahead of the game.  For the filling I used shredded zucchini, carrots, spinach and onion all mixed together with a little garlic, ricotta cheese, mozzarella and Parmesan and, um, lemme just tell you that this sure makes one delicious combo!  Pretty sure I could just eat this filling by the spoonful if no one was watching.

I also sauteed everything in the same skillet that I cooked the shells in which makes for super easy clean-up and less dishes to have to worry about.  Your dishwasher (er husband) will thank you!

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

Okay let’s talk about sauce!

Now you could either make your own (which don’t get me wrong – I LOVE to do) or just use your favorite store-bought jar from your local grocer to save a little time.  No ladies this does not mean you’re lazy!  During the week sometimes it’s so nice to come home and whip up a quick, easy meal with just a few simple ingredients for your family and the great thing is this whole entire dish only takes about 30 minutes from start to finish.  But for those of you who love making your own homemade sauce, try this recipe for my favorite tomato sauce OR this simple bolognese sauce (just omit the meat).  Either way I think you’ll agree these stuffed pasta shells are a win-win!

I mean not only will your kitchen smell incredible, but your kids (and hubbies) won’t even realize they’re eating veggies!  Hey it’s okay to be sneaky from time to time.

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

I also love this dish because it freezes really well too which is perfect for those busy weeknights.  I can’t begin to tell you how stuffed our freezer is with pre-made meals ready to go, but they really are just so convenient!  Simply stuff the pasta shells, cover tightly with plastic wrap and they will freeze nicely for up to three months!  When you’re ready to make them, just de-thaw them in the fridge for a few hours, add your pasta sauce to the skillet and continue with the recipe as instructed.  Super easy!!

And before you dive into this delicious cheesy dish, allow me to impart some important words of wisdom to you – life is all about a healthy (yet realistic) balance and sometimes you just need to stuff your face with a big bowl of pasta!

One Pan Veggie Stuffed Shells

  • 27 (9 oz) jumbo pasta shells
  • 1 Tbsp olive oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 3 large carrots, shredded
  • 1 medium zucchini, shredded
  • 1 (10 oz) package frozen chopped spinach, thawed and well-drained
  • 1 cup part skim ricotta cheese
  • 1 cup shredded mozzarella cheese
  • ½ cup shredded Parmesan cheese
  • Salt and pepper, to taste
  • 3 cups pasta sauce (24 oz)
  1. Cook pasta shells according to the package instructions, drain and rinse well with cold water. Set aside.
  2. While pasta is boiling, drizzle olive oil in a large skillet over medium-high heat and saute onion, garlic, carrots and zucchini until tender, about 5 minutes. Stir in spinach and saute an additional minute until all combined and transfer spinach mixture into a large bowl.
  3. Stir in ricotta cheese, about ¾ cup of mozzarella cheese and ¼ cup of Parmesan (the remaining cheese will be used at the end) then add salt and mix until completely combined.
  4. Pour pasta sauce into the skillet then fill each shell with 2 heaping tablespoons of veggie mixture.
  5. Arrange stuffed shells in the skillet, cover and cook on medium heat for 10 to 15 minutes until heated through. Top with remaining cheese, serve and enjoy!

Serving Size: 3 stuffed shells • Calories: 273 • Fat: 9.9 g • Saturated Fat: 3.9 g • Carbs: 34.1 g • Fiber: 5 g • Protein: 13.8 g • Sugars: 7.8 g • WW Points+: 7 • Smart Points: 9

3.5.3208

Our family's FAVORITE Skillet Veggie and Cheese Stuffed Shells - the perfect weeknight meal that is delicious and easy to freeze! eat-yourself-skinny.com

 

Savoury Buckwheat Granola

Say hello to your salad’s new best friend. This jar of mustardy granola has become a total game-changer in our kitchen. And if you are like us and often mix leftovers into quick salad bowls, you are soon going to realize its potential. The granola has the most delicious flavour and adds a superb crunch to all types of salads. We don’t see this as a salad topping but instead a filler that you can use instead of cooking a batch of rice, quinoa or millet or whatever you normally use to make something simple and green into a more substantial meal. The granola is also great with soups (perfect for gazpacho!) and on top of grilled feta cheese or on a savory yogurt bowl. There are doubtless lots of other uses that we haven’t tried yet, but we surely will during the summer.

gks_savoury_granola_2

Savory granola might not be an entirely new concept, but it is a great one. And this recipe is a real winner with tones of mustard, orange zest, thyme and rosemary. It also has an incredible crunch from buckwheat groats, nuts, seeds, rolled rye and oats. So give yourself 10 minutes to mix the ingredients together, shove it in the oven and then use it on almost anything. You can thank us later

gks_savoury_granola_3

To help you get started, we are also sharing a quick little baked feta cheese recipe and a crunchy green salad which both are optimal paired with the granola. The feta cheese is almost too simple. Bake a block of feta cheese for 10 minutes on 200°C / 400°F, then switch up the temperature to max and turn on the broiler for just a few minutes. Drizzle with olive oil, fresh herbs and a generous sprinkle of savoury granola. We usually serve the cheese as a side dish to share on the table. An extra drizzle of honey will make it even more special.

The salad is a bit of a mash-up between a salad and a slaw. Thinly sliced vegetables and pears are mixed with lettuce, drizzled with a yogurt dressing and then covered in granola. Win!

gks_savoury_granola_4

Savoury Granola – Salad’s Best Friend
Makes 4 cups / 1 litre
You can of course add or replace any of the seeds, nuts or flakes with what you have in your pantry. If you are looking for a slightly lighter granola you can replace some of the oil with water. Dry spices could also be added instead of the fresh herbs.
Dressing: 
1/2 cup / 125 ml olive oil
2 tbsp grainy mustard
1 tbsp honey (or maple syrup)
zest from 1 orange 
1-2 tbsp finely chopped fresh thyme (leaves only)
1-2 tbsp finely chopped fresh rosemary (leaves only) 
salt and pepper 
Dry ingredients: 
1 cup / 100 g rolled rye flakes (or just oats, if you are sensitive to gluten)
1 cup / 100 g rolled oats
1/2 cup buckwheat groats 
1/2 cup pumpkin seeds 
1/2 cup sunflower seeds 
1/2 cup hazelnuts
Preheat the oven to 180°C / 360°F. Combine all of the dressing ingredients in a large bowl and whisk until smooth. Add all of the dry ingredients to the bowl. Use you hands or a spatula to toss the dry ingredients in the dressing until all is coated. Bake for about 20 minutes or until crunchy and golden, stirring the granola halfway through to prevent it from burning. We usually add some extra herbs after it is baked but this is of course optional. Store in an air-tight jar in room temperature for up to 4 weeks.
Fennel and Pear Salad with yogurt dressing
Serves 4
1 butter lettuce, leaves gently torn
1 cucumber, sliced into rounds
1 fennel bulb, halved and thinly sliced 
1 bunch radishes, thinly sliced
1/2 romanesco or 
broccoli, thinly sliced
2 pears, thinly sliced 
2 tbsp olive oil 
Yogurt dressing
3/4 cup / 20o ml yogurt
10 basil leaves, finely chopped
1/2 lemon, juice
a pinch of salt and a generous grind of black pepper
Prepare all the salad ingredients and place them in a large salad bowl. It’s easiest to use a mandolin to get thin slices. Drizzle with olive oil and toss to combine. Stir together the yogurt dressing in a small bowl. Serve the salad on 4 plates, drizzle with yogurt and top with a generous scoop of granola.

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PS. In case anyone is wondering, the salad plate was a real bargain from a local ceramicist. Apparently it’s a bit uneven so we almost got it for free. A tip is to always ask for their “damaged goods” if you want unique pieces and are on a budget. The apron is from Stone Cold Fox. 

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Say hello to your salad’s new best friend. This jar of mustardy granola has become a total game-changer in our kitchen. And if you are like us and often mix leftovers into quick salad bowls, you are soon going to realize its potential. The granola has the most delicious flavour and adds a superb crunch to all types of salads. We don’t see this as a salad topping but instead a filler that you can use instead of cooking a batch of rice, quinoa or millet or whatever you normally use to make something simple and green into a more substantial meal. The granola is also great with soups (perfect for gazpacho!) and on top of grilled feta cheese or on a savory yogurt bowl. There are doubtless lots of other uses that we haven’t tried yet, but we surely will during the summer.

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Savory granola might not be an entirely new concept, but it is a great one. And this recipe is a real winner with tones of mustard, orange zest, thyme and rosemary. It also has an incredible crunch from buckwheat groats, nuts, seeds, rolled rye and oats. So give yourself 10 minutes to mix the ingredients together, shove it in the oven and then use it on almost anything. You can thank us later

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To help you get started, we are also sharing a quick little baked feta cheese recipe and a crunchy green salad which both are optimal paired with the granola. The feta cheese is almost too simple. Bake a block of feta cheese for 10 minutes on 200°C / 400°F, then switch up the temperature to max and turn on the broiler for just a few minutes. Drizzle with olive oil, fresh herbs and a generous sprinkle of savoury granola. We usually serve the cheese as a side dish to share on the table. An extra drizzle of honey will make it even more special.

The salad is a bit of a mash-up between a salad and a slaw. Thinly sliced vegetables and pears are mixed with lettuce, drizzled with a yogurt dressing and then covered in granola. Win!

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Savoury Granola – Salad’s Best Friend
Makes 4 cups / 1 litre
You can of course add or replace any of the seeds, nuts or flakes with what you have in your pantry. If you are looking for a slightly lighter granola you can replace some of the oil with water. Dry spices could also be added instead of the fresh herbs.
Dressing: 
1/2 cup / 125 ml olive oil
2 tbsp grainy mustard
1 tbsp honey (or maple syrup)
zest from 1 orange 
1-2 tbsp finely chopped fresh thyme (leaves only)
1-2 tbsp finely chopped fresh rosemary (leaves only) 
salt and pepper 
Dry ingredients: 
1 cup / 100 g rolled rye flakes (or just oats, if you are sensitive to gluten)
1 cup / 100 g rolled oats
1/2 cup buckwheat groats 
1/2 cup pumpkin seeds 
1/2 cup sunflower seeds 
1/2 cup hazelnuts
Preheat the oven to 180°C / 360°F. Combine all of the dressing ingredients in a large bowl and whisk until smooth. Add all of the dry ingredients to the bowl. Use you hands or a spatula to toss the dry ingredients in the dressing until all is coated. Bake for about 20 minutes or until crunchy and golden, stirring the granola halfway through to prevent it from burning. We usually add some extra herbs after it is baked but this is of course optional. Store in an air-tight jar in room temperature for up to 4 weeks.
Fennel and Pear Salad with yogurt dressing
Serves 4
1 butter lettuce, leaves gently torn
1 cucumber, sliced into rounds
1 fennel bulb, halved and thinly sliced 
1 bunch radishes, thinly sliced
1/2 romanesco or 
broccoli, thinly sliced
2 pears, thinly sliced 
2 tbsp olive oil 
Yogurt dressing
3/4 cup / 20o ml yogurt
10 basil leaves, finely chopped
1/2 lemon, juice
a pinch of salt and a generous grind of black pepper
Prepare all the salad ingredients and place them in a large salad bowl. It’s easiest to use a mandolin to get thin slices. Drizzle with olive oil and toss to combine. Stir together the yogurt dressing in a small bowl. Serve the salad on 4 plates, drizzle with yogurt and top with a generous scoop of granola.

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PS. In case anyone is wondering, the salad plate was a real bargain from a local ceramicist. Apparently it’s a bit uneven so we almost got it for free. A tip is to always ask for their “damaged goods” if you want unique pieces and are on a budget. The apron is from Stone Cold Fox.