Happy Nutrition Month! If you’re just joining us, we’ve asked Alisha Miller, Central Indiana Orthopedics Physical Therapist, to share a few of her favorite healthy recipes this month. In addition to practicing as a Physical Therapist at CIO, Alisha owns a nutrition coaching company and will be explaining the nutritional benefits of each recipe she shares.
The past few weeks, Alisha shared protein-packed Chicken Orange Stir Fry, Antioxidant Blueberry Protein Smoothie and Salmon & Couscous Salad recipes. Next up, a low-carb recipe: Pesto Zoodles with Prosciutto
Pesto zoodles with prosciutto is a gut-healthy and nutrient-rich recipe. Zucchini is the main ingredient of this meal and is high in water and fiber, contains zero fat and has antioxidant and anti-inflammatory phytonutrients. Zucchini is packed with significant amounts of vitamins including B6, riboflavin, folate, C and K and minerals such as potassium and manganese. When using the zucchini to make noodles (zoodles), leave on the zucchini’s skin as it contains vitamins A and C, glutathione peroxidase and superoxide dismutase.
Eating zucchini regularly reduces oxidation and inflammation within the body which boosts your immunity and protects against diseases associated with inflammation. Zucchini also helps lower blood sugar, supports heart and eye health, boosts energy and improves digestion.
Prosciutto is a great source of protein and contains high concentrations of B vitamins and minerals like iron, zinc and selenium. Traditionally made prosciutto doesn’t contain any added preservatives, and the only ingredients are pork and salt. Prosciutto is high in good-for-you fats and contains heart-healthy oleic acid. While prosciutto is a nutrient-dense meat, it should be enjoyed in small quantities.
Olives are rich in vitamin E and other antioxidants that may help reduce the risk of health conditions like cancer, diabetes, stroke and heart disease. Sun-dried tomatoes are low in saturated fat and very low in cholesterol. They are also a good source of dietary fiber, thiamin, riboflavin, niacin, iron, magnesium phosphorus, vitamin C, vitamin K, potassium, copper and manganese. Although sun-dried tomatoes are nutrient-rich, they are high in sodium and sugar and should be consumed in small quantities.
Visit our blog next week to wrap up Nutrition Month – we’ll be sharing a superfood breakfast recipe!
Serves: 2
Prep: 10 mins
Cook: 5 mins
Ingredients
- 2 medium zucchinis, spiralized
- juice from 1/2 lemon
- 2 tbsp. pesto
- 10 olives, sliced
- 1/4 cup sun-dried tomatoes, chopped
- 1/4 cup walnuts, chopped
- 4 slices prosciutto
- basil leaves, to serve
Instructions
- spiralize the zucchini and toss it with the lemon juice. Add in the pesto and mix until well coated.
- Mix in the olives, sun-dried tomatoes and walnuts
- Heat in a dry non-stick pan over medium heat and fry the prosciutto until crispy. Chop it up and mix in with the noodles.
- Divide the zoodles between two bowls and garnish with fresh basil.