A PEACHY way to reduce sodium and fat

Fresh peaches
Fresh fruits and veggies – great way to cut dietary fat and sodium! (Photo by Ann Maniscalco)

Farmers’ Markets are such a blessing any time of the year, but especially during the summer. My son and I visited a local one near his home, and got some great buys that didn’t have to travel across the continent to be enjoyed!

One of our succulent treats was a basket of peaches grown just a county or two away, and boy, are they good! Since I have to watch my blood pressure, I’m always on the lookout for items with low or no sodium….can’t beat fresh fruits and veggies! Most taste just great in their natural state, so when added in abundance (did I mention they are also fat-free?) to our daily menus, they’re definitely nutritional powerhouses!

Here’s a favorite recipe that’s quite healthy if you go easy on the salt:

 Summer Veggie Casserole

  • 3 medium yellow squash
  • 3 medium zucchini
  • 2 large tomatoes
  • 2 medium onions
  • Parkay 44% vegetable oil spray
  • a few Tbsp. grated parmesan cheese
  • salt and pepper

 Slice vegetables about ¼” thick. Place a layer of onions on bottom of a 9” x 13” glass pan. Add a layer of zucchini. Sprinkle with a little salt and pepper, mist with Parkay spray and cover with about 2 Tablespoons of parmesan cheese. Add a layer of yellow squash and tomatoes. Repeat the toppings. Cover with foil and bake for 45 minutes in 350° oven. Great with grilled chicken! Makes 8 servings.


What are some of your summertime produce faves?

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Filed under calorie reduction, counting calories, food, fruit, healthy eating, healthy weight loss, meal preparation, recipes

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