Eating healthy isn’t just about maintaining a certain weight or looking good; it’s about nourishing your body with the nutrients it needs to function optimally. Consuming a variety of fresh vegetables, such as those featured in our recipes, can reduce the risk of chronic diseases, including heart disease, diabetes, and certain cancers. Moreover, a diet high in fiber from vegetables and fruits aids in digestion, helps control blood sugar levels, and can even improve mental health by reducing the risk of depression and anxiety.
Incorporating fresh, whole foods into your diet is a simple yet powerful way to take charge of your health. At StepOne Health Services, we aim to inspire our clients to make healthier food choices that can lead to long-term benefits. With this in mind, we’re excited to share a recipe that celebrates the best of what summer has to offer: a 3-Cheese Japanese Eggplant Lasagna, a Green and Wax Bean Side Dish, and a Radish Leaf Garden Salad. These dishes are not only delicious and satisfying but also easy to prepare, making them perfect for a wholesome family dinner.
Enjoying meals made from fresh ingredients is one of the most enjoyable and beneficial ways to take care of your health. The vibrant colors, rich flavors, and diverse textures of these dishes reflect the bounty of summer and the joy of eating well. So, let’s dive into these recipes and celebrate the health benefits that come with every bite!
3-Cheese Japanese Eggplant Lasagna
This lasagna is a delightful twist on the classic, using Japanese eggplant instead of noodles, making it a lighter and gluten-free option. Here’s how to make it:
Ingredients:
- 1 quart of marinara sauce (Rao’s Marinara recommended for its homemade taste)
- 6 Japanese eggplants, sliced lengthwise about 1/8” thick
- 3 oz. goat cheese, crumbled (herbed or plain)
- ½ cup grated Parmesan or Fontanella cheese
- 1 cup grated mozzarella cheese
- Sliced mushrooms (optional)
- 1 small to medium onion, thinly sliced (optional)
Instructions:
- Preheat your oven to 350°F (175°C).
- Spread one cup of marinara sauce evenly over the bottom of a 9×13-inch oven-proof dish.
- Arrange a layer of eggplant slices over the sauce, and top with a portion of the cheeses, saving some for the next layers.
- Add sliced mushrooms and onions (if using) over the eggplant, then spoon more marinara sauce over the top.
- Repeat the layering process with the remaining eggplant, cheese, mushrooms, onions, and sauce.
- Finish with a final layer of eggplant, cover with the remaining sauce, and sprinkle extra Parmesan cheese on top.
- Cover the dish tightly with aluminum foil and bake for 45 minutes to an hour, until the eggplant is tender.
- Uncover and bake for an additional 5-10 minutes to allow the top to brown slightly.
Chef’s Tip: This dish can be assembled a day in advance and refrigerated. Just bake it fresh before serving.
Green and Wax Bean Side Dish
A simple yet delicious side dish, these beans are a great way to incorporate more vegetables into your meal.
Ingredients:
- Fresh green and wax beans
- Extra virgin olive oil
- Freshly ground black pepper
Instructions:
- Wash and trim the ends off the beans.
- Boil the beans in water for about 10 minutes until tender-crisp.
- Drain the beans well and place them in a serving bowl.
- Drizzle with extra virgin olive oil and season with freshly ground black pepper.
- Let the beans sit and serve at room temperature.
Nutritional Highlight: Green and wax beans are rich in vitamins A and C, potassium, and dietary fiber.
Radish Leaf Garden Salad
Radish leaves are often overlooked, but they are a nutritious and flavorful addition to salads. They are low in calories and packed with essential nutrients.
Ingredients:
- Radish leaves
- Mixed garden lettuce
- Sliced radishes
- Tomatoes
- Thinly sliced onions
Instructions:
- Wash and chop the radish leaves and mix them with your preferred lettuce varieties.
- Add sliced radishes, tomatoes, and onions.
- Toss the salad with your favorite dressing or use our homemade Italian dressing recipe below.
Homemade Italian Dressing
Ingredients:
- ½ lemon, washed and cut in half
- 1 Tbsp chopped oregano
- 2 Tbsp salt
- 2 Tbsp chopped garlic
- 1 Tbsp chopped parsley
- 1 cup red wine vinegar
- 2 cups olive or vegetable oil
Instructions:
- In a large container, squeeze the lemon and drop it in, skin and all.
- Add oregano, salt, garlic, and parsley.
- Pour in the red wine vinegar and mix well.
- Add the oil and mix again.
Serving Suggestion: This dressing pairs perfectly with the Radish Leaf Garden Salad, enhancing the fresh flavors of the vegetables.
This summer-inspired meal is not only delicious but also promotes healthy eating with its abundance of fresh vegetables and lean ingredients. At StepOne Health Services, we encourage our clients and community to embrace nutritious meals as part of a balanced lifestyle. Whether you are a seasoned home chef or just starting, these recipes are easy to follow and sure to impress your family and friends.
Enjoy this wholesome meal and savor the flavors of the season! For more health tips and delicious recipes, stay tuned to our blog.