Healthy Baja Mediterranean Fusion Mexican Cuisine

Tag: low carb

Vegan Bolognese and Zoodles, Low Carb and Low Fat Mediterranean Meal

Vegan Bolognese and Zoodles

This is a delicious whole food, vegan, low carbohydrate bolognese over zucchini noodles. A definite addition to a Mediterranean style diet and is perfect for #MeatlessMonday.

The mushrooms give a nice meaty texture and the nutritional yeast lends a cheesy flavor so you won’t miss the parmesan cheese. The sauce is loaded with flavorful vegetables and herbs. For more protein add legumes or nuts to your sauce.

I was traipsing around my old food blog, Whatsfordinnerdoc and found my version of vegetarian bolognese and decided to make it vegan. The original recipe had marscapone cheese but I wanted to see if nutritional yeast would give this vegan version a cheesy boost of flavor. I was pleasantly surprised that it tasted as if I’d added parmesan cheese.

 

Vegan Bolognese and Zoodles

The zoodles are low in calories and carbohydrates with a pasta mouth feel but you can eat this over any wheat, brown rice or quinoa pasta. I bring a spirilized with me to Baja because I haven’t seen one to purchase. I love Trader Joe’s quinoa spaghetti when I want pasta and it has 5 grams of protein per serving if you aren’t watching your carbohydrates. I have used this spirilizer for 4 years and it still works great and is easy to clean.


Vegan Bolognese and Zoodles

July 31, 2017
: 6
: 20 min
: 1 hr
: 1 hr 20 min
: Easy

Vegan bolognese is low calories and loaded with nutritious vegetables for an easy Mediterranean meal. Make it low carb over zoodles or serve it with pasta.

By:

Ingredients
  • 2 medium zucchini, spirilized
  • 2 medium carrots, coarsely chopped
  • 1 medium onion, coarsely chopped
  • 1 fennel bulb, coarsely chopped
  • 1 stalk celery
  • 2 cloves garlic, minced
  • 1/4 cup extra-virgin olive oil
  • 1 tablespoon chopped fresh oregano
  • 1 tablespoon chopped fresh basil
  • 1 tablespoon fennel seeds
  • 1 teaspoon Kosher salt
  • 1/2 teaspoon ground black pepper
  • 2 cups any combination of mushrooms, coarsely chopped
  • 1/2 cup dry red wine, may substitute vegetable broth
  • 14 oz can diced, no salt tomatoes
  • 2 tablespoons nutritional yeast
Directions
  • Step 1 Wash and chop all vegetables except the zucchini. Spirilize the zucchini. Sauté onion and garlic in olive oil for 2 minutes. Add carrots, fennel, celery and continue to cook for 5 minutes. Add herbs, mushrooms, tomato, salt and pepper. Simmer 45 minutes. Add zoodles and stir gently for 5 minutes. You want the zucchini to be warm but maintain its texture. Stir in yeast just before serving.

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Vegan Bolognese over Zoodles, low carb, lowfat, Mediterranean diet



Grilled Healthy Turkey Taco Zucchini Boats, Baked in Your Outdoor Grill

Grilled Healthy Turkey Taco Zucchini Boats, Baked in Your Outdoor Grill

Bake these healthy Mexican turkey taco boats in your outdoor BBQ grill. A delicious whole food, low carb alternative to traditional tacos,Bake these healthy Mexican turkey taco boats in your outdoor BBQ grill. A delicious whole food, low carb alternative to traditional tacos, packed with extra vegetables and healthy fat from avocado and olives. They are gluten free and you can make them even lower in fat by skipping the cheese.

I’m cohosting Fiesta Friday this week with Jhuls at The Not So Creative Cook. Please stop by Angie’s Fiesta Friday, where you will find more delicious recipes to try. Add your recipe link with the blue link button @ FiestaFriday.net Let’s party likes it’s Friday.

 

I included affiliate links to Amazon products in this post that I actually use as a reference but if you buy one then I get a few cents.

Healthy Baja Kitchen Tips:
Ground turkey may not be available in Baja so I have used home ground chicken. When you can’t buy what you want in Mexico, then make your own. A food processor can mince chicken or you can grind the meat with a special electric meat grinder. I’ve seen hand cranked meat grinders at the Sunday Market in Loreto but a grinder should be on your list of kitchen gadgets to bring from home.  Seriously, I want to know what’s in my ground meat. Chicken beaks and feet? No thanks. I plan to grind my own pork for home made chorizo too.

How to bake zucchini boats or enchiladas in your outdoor BBQ grill: 

Line a grilling basket with overlapping crossed heavy foil. If you are limiting your exposure to aluminum then try these in a cast iron skillet and let me know how you adjusted the baking time and etc.  Assemble your zucchini boats and/or enchiladas in the foil lined basket. Fold bottom flaps over the food and crimp the flap together, tenting it over the food. This is especially important if you are topping your dish with cheese. Otherwise you will have cheese on the foil wrap but not on your dish. Fold the remaining  flaps over that and seal with a crimp. Bake with indirect moderate heat, 350-400 degrees.

If you use a baked recipe then check for doneness after 3/4 of the suggested time.  The outdoor grill will cook faster and burn more easily but it’s worth the effort to get an interesting smokey flavor and to keep the summer heat out of the kitchen.

Grilled Healthy Turkey Zucchini Taco Boats

July 10, 2017
: 2
: Easy

Healthy Mexican inspired spicy ground turkey zucchini boats, loaded with vegetables and baked in the outdoor grill.

By:

Ingredients
  • Zucchini, 4
  • Ground turkey, 8 oz
  • 1 tablespoon olive oil
  • Onion, 1/2 large
  • Garlic, 2 cloves
  • Carrot, 1 large
  • Celery, 1 stalk
  • Bell pepper, 1/2
  • Cilantro, fresh chopped 1/2 cup
  • Jalapeño, 1 seeded
  • Tomato, 1
  • Ancho chili powder, 1 tablespoon
  • Oregano dried, 1 teaspoon crushed
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • Black olives sliced, 1/4 cup
  • Cheddar cheese, shredded 1/2 cup
  • To serve: Avocado sliced, prepared salsa or pico de gallo, and additional chopped cilantro.
Directions
  • Step 1 Prepare grilling pan by covering pan with overlapping flaps of aluminum foil leaving tails long enough to fold over the dish with excess to seal.
  • Step 2 Slice zucchini in half lengthwise. Scoop out the center of each zucchini with a spoon leaving a 1/4 inch shell. Save all zucchini.
  • Step 3 Brown turkey in olive oil until no longer pink over medium heat in a large skillet. Add chopped onion and minced garlic. Sauté until translucent. Add finely chopped carrot, celery, peppers, remaining zucchini pulp, tomatoes, spices and 1/4 cup of water. Let simmer until vegetables are semi-soft about 10 minutes.
  • Step 4 Assemble stuffed zucchini in the prepared grill pan. Overfill zucchini boats with meat mixture, you may have leftovers. Sprinkle with cheese and olives. Tent the foil flaps over the meal and seal with crimps.
  • Step 5 Heat grill to 350-400 degrees or moderate heat. Place grill basket over indirect heat and bake for 35 minutes. Open packet very carefully with grilling gloves or oven mitts to avoid steam burns. The zucchini should be soft and the cheese melted. Slice avocado and place over boats just before serving. Serve with salsa and cilantro garnish.

What kitchen gadgets can you not live without? I have a list of things to bring back to Baja, which I will share, because I couldn’t find them in rural Mexico. Stay tuned.

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Healthy Mexican turkey zucchini taco boats

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