Kentucky-Tomato-Soup-2x1-1-2000-c73e88157cb34fe489ed3c45dfcf02cb

Protein-Rich Tomato Soup

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

I took a functional nutrition class last year and learned all about how food functions in the body. For example, food can provide anti-inflammatory properties, help prevent chronic diseases, balance hormones, and so many other functions! It is so interesting to think about using food as medicine. When learning about carotenoidsa phytonutrient that promotes eye health, cellular communication, etc. we made a delicious soup recipe during lab hours that was rich in carotenoids.

Carotenoids are phytonutrients like lycopene, lutein, and beta-carotene, to name a few. These nutrients are found in yellow to red fruits and vegetables and dark leafy greens. Picture fruits like cantaloupe, grapefruit, guava, watermelon; and vegetables like carrots, kale, pumpkin, red pepper, and peas. This carotenoid-rich soup is also packed with protein from beans that make the soup creamier. Blending beans into a soup or sauce is a great tip to add extra protein. Below is the tomato soup recipe adapted from Cookie and Kate!

What You’ll Need: 

  • 3 tablespoons extra-virgin olive oil 
  • 1 medium yellow onion, chopped 
  • 1/2 teaspoon fine sea salt 
  • 2 tablespoons tomato paste 
  • 1 large can (28 ounces) whole tomatoes, with liquid 
  • 2 cups vegetable broth 
  • 1/2 cup Cannellini beans, rinsed and drained 
  • 1 teaspoon coconut sugar or brown sugar, to taste 
  • Freshly ground black pepper, to taste 
  • For the tomato-basil variation (optional): 10 to 15 fresh basil leaves, to taste 

What To Do: 

  1.  In a Dutch oven/soup pot, warm 2 tbsp olive oil over medium heat. Add in the onion
    and salt and cook for 7-10 mins, stir occasionally until onions are translucent.
  2.  Add in the tomato paste, stir constantly, until fragrant (for about 30 seconds).
  3.  Add the tomatoes and vegetable broth and stir to combine. Bring to medium-high, and
    bring the mixture to a simmer. Cook for 30 minutes, reduce the heat as necessary to maintain a
    gentle simmer, stir occasionally. 
  4.  Next, remove the pot from the heat and let it cool for a few minutes. Carefully transfer the soup to a
    blender and add the beans, 1 tbsp olive oil, sugar, and several twists of black pepper. Blend the soup until smooth.  
  5.  Once blended, taste and add a little more sugar, pepper, and salt, as needed. 
  6.  Add in basil and blend into soup. Serve hot and enjoy!

You can keep the soup well for about four days in the fridge. Freeze leftovers for up to 3 months. Share your soup on social media and tag us @casespecificnutrition. If you’d like to speak with a dietitian about more nutritious recipes, email scheduling@casespecificnutrition.com! 

Sweet Potato Veggie Chili (2)

Sweet Potato Veggie Chili

Written by: Ava Elliott, Marketing Intern & Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

October has been beautiful in Pittsburgh so far with all the leaves changing and cool weather. It is a perfect time to make your favorite chili and soup recipes. Personally, I love making vegetable chili with sweet potatoes for me and my boyfriend; it has quickly become our favorite. We add different beans for protein, but you can also add lean ground beef or ground turkey for extra flavor. All the spices remind me of fall/winter and will create a delightful aroma in your kitchen.

 

What You’ll Need:

  • 1 medium onion, diced
  • 1-2 medium sweet potatoes, chopped
  • 1 can diced tomatoes, low sodium, 14 oz
  • 1 can crushed tomatoes, low sodium, 28 oz
  • 1 can black beans, rinsed, 15 oz
  • 1 can kidney beans, rinsed, 15 oz
  • 1 can corn, rinsed, 15 oz
  • 2 tbsp olive oil
  • 2 tbsp chili powder
  • 1 tbsp garlic powder
  • 2 tbsp ground cumin
  • ½ teaspoon cayenne pepper
  • ½ tsp salt
  • ½ tsp black pepper

 

What To Do:

  1. Add olive oil and onion to a large pot and heat for 2-3 minutes on medium-high heat. Cook until onions are translucent, stirring occasionally.
  2. Add the sweet potatoes to the pot and cook for 45 minutes, until softened. (Or microwave sweet potatoes for 15 minutes, then simmer in pot for 10-15 mins)
  3. Add in the spices: chili powder, garlic powder, cumin, cayenne, salt, and pepper. Stir into onion and sweet potatoes.
  4. Add diced and crushed tomatoes, beans, and corn. Stir and add in ½ cup water if mixture is very thick.
  5. Bring chili to a slight boil, then cook on medium-low for 25 minutes, uncovered. Stir occasionally.
  6. Once softened and flavors are combined, remove from heat and cool for about 5 minutes.
  7. Serve with fresh cilantro and sprinkle cheese, or any of your favorite chili toppings. Enjoy!

 

This meal is great on a cool, fall day. It provides many nutrients from vegetables and beans, and you can alter it with your other favorite chili ingredients, if desired. Sweet potatoes are a great source of fiber, potassium, and vitamin A. Try it out and let us know how it tastes! If you have questions or want to speak with a dietitian about more nutritious recipes, email scheduling@casespecificnutrition.com.

overnight-oats-with-berries-nuts-recipe-0191

Back to School 5-min Breakfasts

Written by: Ava Elliott, Marketing Intern and Future Dietitian

Reviewed by: Devon Kroesche, MS, RDN, LDN

The back-to-school rush is here. Whether you are getting ready for school, work, or getting your kids to school, the morning can be hectic. Often, we hear about meal prepping and meal planning, but what about a quick 5-minute breakfast? Count me in. Below are several options:

  1. Jimmy Dean’s Delights – breakfast sandwich or bowl
  1. Protein shake – enjoy your favorite protein powder in a shake with a banana and milk of your choice
  1. Overnight oats – This recipe is super easy because you combine all the ingredients in a mason jar and leave in the fridge overnight. In the morning, grab and go.

Make it unique! Here is my fav:

    • 1 cup rolled oats
    • ½ cup milk (I use oat milk)
    • ½ cup Greek yogurt
    • 1 banana, mashed
    • 2 tbsp peanut butter
    • ½ tsp cinnamon
    • 2 tbsp chocolate chips

You can also add honey, hemp seeds, chia seeds, or ground flax seeds for extra nutrients.

After discussing these quick recipes, can you think of any others? If you would like to schedule an appointment to speak with one of our dietitians about more quick recipes, email scheduling@casespecificnutrition.com

Food and Wine:40 Recipes From 40 Years: Kimchi Collard Greens Photography: Greg Dupree, Food Styling: Maggie Ruggiero, Prop Styling: Thom Driver

Healthful Crab Cake

By: Ava Elliott, Marketing Intern & Future Dietitian

Reviewed by: Devon Kroesché, MS, RDN, LDN

As we near the beginning of fall, we are making our last-minute favorite summer recipes. This week, I want to highlight a healthful crab cake recipe courtesy of Andrew Wade, CEO of Case Specific Nutrition. Crab cakes remind me of sitting in a restaurant near the ocean with my family, enjoying the summer breeze, and eating fresh fish caught that day.

 

Crab cakes can be a great addition to your plate and a great source of protein: which is great for building and maintaining muscle, curbing your hunger, and is good for your bones, to name a few benefits. Crab cakes can provide high levels of omega-3 fatty acids, selenium, and vitamin B12 and this recipe can help you reach your nutrient needs. These nutrients help keep your heart and brain healthy, while providing energy. Here is what you’ll need and how to make these delicious crab cakes:

 

What You’ll Need:

    • 2 16oz containers lump crab
    • 1 cup egg beaters
    • 2 large whole eggs
    • ½ cup light mayo
    • 12 saltine crackers
    • 1 tbsp old bay

 

What to Do:

    1.   In a small bowl, combine egg beaters, eggs, mayo, and old bay seasoning into a bowl and whisk together.
    2.   In another bowl, stir crab and saltines. Fold mixture from step one into the bowl.
    3.   Roll into 4oz balls (size of applesauce cup).
    4.   Bake at 350 for 20-28 mins (depending on oven) until solidified.
    5.   Turn on broil for 3-5 min.
    6.   Let sit for 5-10 mins to cool.
    7.   Enjoy!

 

For more recipes, check out our blog or schedule an appointment to speak with a dietitian at scheduling@casespecificnutrition.com!

 

 

Upcoming at CSN…

Andrew Wade, MS, RDN, LDN, CSSD is hosting a talk on Thursday, August 25th at 7 pm free on Zoom! He will be discussing how to untrained your brain from the GRRRRR Cycle (Click the link to learn more!)

Picture from https://www.simplyhappyfoodie.com

Summer Protein Pasta Salad

Summer Protein Pasta Salad

Written by: Ava Elliott, Marketing Intern

Reviewed by: Devon Kroesche, MS, RDN, LDN

Picture from https://www.simplyhappyfoodie.com

We must challenge the perception that pasta is unhealthy or heavy. It can be very nutritious and a great option for meal prep or an easy-to-pack lunch. This simple yet nutritious recipe is perfect as a side dish or the star of a meal with family and friends. Using fresh vegetables that are in-season will pack the pasta salad with more flavor and brighter colors. Add more protein by using Banza chickpea pasta or Barilla protein pasta.

Growing up, I always craved pasta salad in the summer. I have a core memory of getting dropped off at a friend’s house in the summer after fourth grade and enjoying her mom’s “famous” pasta salad. Since then, I have asked my mom to create a version of it and now that I am older and cook for myself, I try to perfect the flavors. This recipe is very delicious, and you should add it into your summer rotation like I did.

 

What You’ll Need:

1 lb barilla protein pasta or Banza chickpea

lite or fat free Italian dressing, to taste (~1 cup)

¾ cup turkey pepperoni

1 cup mozzarella balls

1 cup each celery, cucumbers, peppers, onions, chopped

 

What to Do:

  1. Boil a pot of water and cook pasta as instructed from the package. Drain paste and rinse under cold water.
  2. Chop the vegetables and cheese. Also, chop the turkey pepperoni if desired.
  3. Add the dressing and turkey pepperoni, mozzarella, and vegetables to the pasta. Mix and add additional seasoning if necessary.
  4. Refrigerate for at least 30-60 minutes then serve.

 

Adding extra protein to your day can be helpful to meet your daily protein requirements. This recipe is protein-packed and will help you keep your muscles healthy, recover after exercising, and satisfy your hunger.

Please share with us your Summer Protein Pasta Salad on Instagram or Facebook and tag us @casespecificnutrition! As always, if you’d like to schedule an appointment to speak with one of our dietitians, email scheduling@casespecificnutrition.com.

 

Crawfish.jpg

Crawfish Boil

Summer Crawfish Boil

Written by: Ava Elliott, Marketing Intern

Reviewed by: Devon Kroesche, MS, RDN, LDN

As we continue to kick off summer, I decided to share a crawfish boil with you all. This recipe is perfect for a cookout with family and friends or for a grad party. When I think of summer cookouts, I think of eating a big bowl of lobster that my family makes with black beans and rice, after going lobster diving in the Florida Keys; or I picture the burgers and dogs my uncle cooks on his smoker in the backyard. Whatever you picture when you think of a summer cookout, this recipe may be the perfect addition.

Picture from seafoodnutrition.org

First, you’ll need the following ingredients:

  • 1 Tbsp salt
  • 4 Tbsp cayenne pepper
  • 2 Tbsp paprika
  • 1 Tbsp dried thyme
  • 1 Tbsp dried oregano
  • 1 Tbsp dry mustard
  • 1 Tbsp dried dill weed
  • 6 bay leaves, crumbled
  • 5 gallons water
  • 10 lbs live crawfish, rinsed
  • 3 pounds small red potatoes, washed and cut
  • 3 oranges, halved
  • 8 ears corn, halved
  • ½ lb fresh green beans, trimmed
  • 2 heads garlic, unpeeled
  • 2 large onions, sliced
  • 1 pound andouille sausage, cut into 1 inch pieces

 

Next, follow the steps to prepare the dish:

  1. Fill up a large pot (40-qt) with 5 gallons of water and add the salt, cayenne pepper, paprika, thyme, oregano, mustard, dill week, and bay leaves. Cover and boil over high heat for about 40 minutes.
  2. While the water is boiling, rinse the crawfish thoroughly in cool water.
  3. When the water comes to a boil, add the potatoes, oranges, corn, green beans, garlic, onions, and sausage. Cover and cook for 10 minutes.
  4. Next, add the crawfish, cover and cook for 3 minutes. Turn off the heat after the crawfish is cooked and allow the pot to sit for about 10 minutes. Drain the water then serve and enjoy!

 

The crawfish boil can provide a lot of nutrition. For example, crawfish are a great source of lean protein to keep you fueled and sustained throughout the day. Lean protein has less fat, but a high protein content. Crawfish are also a good source of B vitamins, selenium, and iron. These micronutrients are needed by the body. Also, the vegetables added to the boil also provide fiber and key nutrients your body needs throughout the day. Another trick is to use less salt to lower the amount of sodium in the dish. Using other seasonings can provide flavor without having to go overboard on the salt.

 

You can also swap out or add any additional vegetables to your liking. Have fun with the cooking process and let it nourish your body!

Cuban Black Beans and Rice

Cuban Black Beans & Rice

By: Ava Elliott, Marketing Intern

Hi, folks! My name is Ava and I am a graduate student at the University of Pittsburgh. I am a Registered Dietitian to-be and I am excited to share some recipes with you all. A little bit about me: I am passionate about nutrition and dietetics, especially when it comes to working with food allergies and disordered eating. In my free time, I like to run, go on long walks with friends, and explore the food scene here in Pittsburgh. I am one quarter Cuban and I thought one of my favorite dishes, Cuban black beans and rice, would be a good first recipe to share. 

 

Cuban Black Beans and Rice can be served as a side dish to another protein or as the star of the plate. Growing up, my mom would also make black beans and rice with a fried egg and a salad on the side. Sometimes, she adds Cuban-style chicken for more protein and nutrients. I included a picture of the beans I made in my college apartment paired with a colorful salad, for reference.

Black beans are a great source of protein, fiber and are rich in antioxidants. Beans are a great plant-based source of protein that will fuel your body with energy and promote healthfulness. The fiber in the beans helps to keep you fuller for longer, and the benefits of antioxidant properties include protecting cells in the body from damage and reducing the risk of certain cancers.

What You’ll Need:

  • 3 cans of black beans (15.5 oz each), low sodium, rinsed
  • ¼ cup water
  • 1 green bell pepper, chopped
  • 1 medium yellow onion, finely chopped
  • 4 cloves of garlic, minced
  • ½ tsp salt
  • ½ tsp oregano
  • ½ tsp cumin
  • 1 bay leaf, whole
  • 3 Tbsp extra virgin olive oil
  • 1 Tbsp vinegar

What To Do:

  • In a large pot, add black beans, water, chopped green pepper, finely chopped onion, and minced garlic together on high heat.
  • Season with ½ tsp of salt, ½ tsp oregano, and ½ teaspoon of cumin and stir into beans.
  • Add 1 bay leaf and 3 Tbsp of olive oil and 1 Tbsp of vinegar to the pot and stir.
  • Bring to a boil then simmer on medium-low heat for about 1.5 hours, stirring occasionally.
  • Serve with rice, salad, and/or a fried egg.
  •  

If you like to meal prep, you can double the recipe or freeze the leftovers in your fridge for a few weeks. Hopefully you will enjoy this authentic dish, and feel free to make the recipe and post it on your social media! Tag us @casespecificnutrition on Instagram and Facebook.

The Athlete Mindset

Think you're not an athlete? Think again.

By: Jeremiah Rowe, CSCS, CPPS

The fitness industry is inundated with poor advice for lifters of all demographics. You see it when you go to your big box gym; that guy with 5 plates on each side of the bar, quarter-squatting his way to imminent lumbar disk herniations. You see it with the Instagram “influencers” spouting off their supplement recommendations and their promotion for fit teas and Botox. You see it in high school (and COLLEGE) athletics programs where the football coach hands his entire team the same workout plan to be followed, with next to zero oversight, for the next 3 months. The workout will have 12 exercises, each for 3 sets of 8-10 reps, except for bench press, of course. They’ll be maxing out on that every Monday. Perfect.

To paraphrase the great Michael Jordan, “”I take that personally.” That is why, when I was offered the position as head strength coach of Case Specific Wellness Center, I started visualizing what my future days would look like at this dream facility. I could hear the metal weights on the bench press clanging like church bells, calling everyone in earshot to give their attention to this sacred altar. 

I saw the hard-nosed, blue collar, western Pennsylvania football stars pushing a few hundred pounds of steel across the turf, their legs feeling like they’re disintegrating from their bodies, but still somehow finding that inner drive to push their knee to their chest and take another step, one after another. Over here an unassuming freshman girls’ soccer player is about to hit 135 lbs on her trap bar deadlift for the first time, and the rag-tag group of kids from various other teams and sports are encircling her, yelling and clapping as she grinds through her set and lifts two 45lb plates off the floor for the first time.

Yes. These athletes are working hard, but they’re working SMART, too. This idea is what turned my vision from Case Specific Wellness into Case Specific Athletics. I want to provide intelligent strength and conditioning coaching to athletes and general populations who want to work hard, but in a way that is going to train them for performance in life as well as on the field/court/rink/track, you name it. 

I’ve spent years working closely with general populations and their healthcare professionals trying to coach them intelligently in a way that allows them to feel better as much as look better. I love having people come to me with knee pain, unsure that they will even be able to train at all, only to realize 4 months later that they’ve got 100lbs on their back and they are squatting with no pain at all!

Now, the injury and movement impairment rehabilitative side of what I do is one thing, and I feel I’ve proven myself to (most of) my clients to be more than just a meathead gym bro. The issue, though, became this: Would the name Case Specific ATHLETICS turn away those populations who I am able to help move and feel better than ever?

I had one client who, when we were ordering new Case Specific Athletics hoodies with the new logo (see below), was hesitant to buy one because “There’s a weightlifter on it and I’d be embarrassed to wear it because I’m not fit.” This was the same client who, when she first came to our facility, was unsure if she should even bother with a nutrition appointment because “This is a place for elite athletes.” The same client who, a year later, is one of our hardest workers. She is in our gym 2-3 times per week in our B.A.S.I.C. (Building A System of Integral Components) Training classes, kicking the crap out of herself to get into the best shape she can, and pushing the pace of the whole class as she does it.

As adults, many of us lose touch with that youthful athletic drive that we possess through high school and maybe college. Our bodies age, we gain a bit of weight, we start to feel a bit more sluggish in our day-to-day grind. Sure, these are factors of life that everyone has to deal with at some point. I would argue, however, against the easily adopted mindset of “I’m not an athlete.” Do you think a non-athlete could go out and ride a bike through the whole neighborhood with his eight year old after a 10 hour workday? Do you think a non-athlete could be 70 years (young!) and accidentally trip over a crack in the sidewalk and manage to bring a foot through to catch his or herself before hitting the ground and possibly risking serious injury? Do you think a non-athlete could chase a wild toddler around the house all day, making sure the kid doesn’t jump off the couch or try to eat the Yankee Candle off the dining room table. I have a 19 month-old niece and, let me tell you, that girl needs a whole freaking team of people watching her to keep her from mischief.

What else I saw in those visions from earlier were the adults who have found their place among the young warriors. They’ve been intoxicated by this environment of sweat, loud music, and hard work, and they are out there on the floor, working just as hard as the kids. They’re grinding; not for sport, though. They’re fighting and battling this iron enemy for something greater; for life. It’s a life in which they feel comfortable that they can go out and play baseball with the neighborhood kids, keeping up and even “showing them how it’s done.” It’s a life that a dad working at the office isn’t coming home crippled up and sore from a long day of sitting. This is a life where a mom who hasn’t played a sport since high school is able to keep up and not become overwhelmed with the hustle-and-bustle of her three kids playing three different sports that she has to drive them to in between PTA meetings and making dinner. It’s a life where a husband can look at his wife of 15 years and two kids as she gets ready to shower and say “DAMN. I get to spend the rest of my life with THAT?!”

So maybe you don’t play a sport. Maybe you used to in high school and then college and life came at you quick and you lost touch of that athleticism that you used to have. Maybe you never played a sport because you didn’t have the confidence or just plain weren’t interested. That’s fine, but DON’T tell me you aren’t an athlete. You are as much an athlete as any one of those people you watch throw a ball around on TV. That vision that I had for Case Specific Athletics did include YOU. And if you are ready to find your inner athletic potential, reach out to us today and find out how you can get started with a FREE physical assessment or athlete movement screen! I hope that you’ll let me help you change your life forever.

Call 412-593-2048 (option 5)

or email info@casespecificathletics.com

oats

Pumpkin Pie Overnight Oats

By: Devon Kroesche, intern & future dietitian

Pumpkin spice season is upon us, folks. Buckle up and get ready for pumpkin EVERYTHING. Are we mad about it? Not. One. Bit.

Health Benefits of Pumpkin

  • Pumpkin is a great source of beta-carotene, which the body converts to vitamin A. Vitamin A is involved with immune function, vision, reproduction, and cellular communication.
  • Pumpkin is a great source of fiber, which improves digestion and keeps you feeling satisfied for hours.
  • Pumpkin, like most other fruits and vegetables, is high in water. This provides you with extra fluid that is aborbed more slowly, keeping you hydrated throughout the day.

As if you needed another excuse to eat pumpkin everything, what better way to start your morning than with a taste of fall that is healthy and satisfying? Whip this up the night before and it will be ready to eat in the morning. Whether you need something quick to grab before you run out the door, or just want to make mornings at home a little more relaxed, you will be so glad you made this.

Click here to order Daily Whey vanilla protein: https://www.amazon.com/Vanilla-Daily-Whey-lbs-909/dp/B00G7HABUY

Whay You’ll Need

  • 1/2 cup old fashioned oats
  • 1/2 scoop Daily Whey vanilla protein
  • 1 cup almond milk
  • 1/4 cup canned pumpkin
  • sprinkle pumpkin pie spice
  • 1 Tbsp dried cranberries (optional)

What to Do

  • Combine oats, protein, almond milk, pumpkin, and pumpkin pie spice in a bowl or jar. Let sit overnight, or at least a few hours.
  • Sprinkle cranberries or other desired toppings and enjoy!

That’s it! Super easy, minimal clean up, and you get a few minutes back in your morning. Use them wisely (read: hit that snooze alarm).

Meet our Blogger-in-Chief

Devon is a 2nd year graduate student at the University of Pittsburgh, studying to be a registered dietitian. She enjoys surfing, farmer’s markets, and will definitely ask if she can pet your dog. She runs Case Specific’s social media, blog, newsletter, and marketing.

Be sure to follow @casespecificnutrition on Instagram and Facebook for more fun nutrition & wellness content!

sheet pan pizza

Sheet Pan Pizza

By: Devon Kroesche, Media Intern and Future Dietitian

A pizza recipe? On a dietitian’s blog? You heard that right. How can pizza possibly be considered healthy? Let’s break this down.

Let’s start by establishing the idea that there are no good foods or bad foods. Pizza is a food commonly considered in the dieting world as a “bad or unhealthy food”, which is simply a misunderstanding about food and how it functions in our bodies.

All foods contain a certain ratio of carbohydrates, protein and fats. Food contains calories, and calories are no more than a unit of measurement that describes the amount of energy contained in a certain food. Simply put, food is our source of energy. Pizza is a source of energy.

So why has pizza been so vilified by our health conscious friends? It is a food that is considered to be energy dense – meaning that it contains a large number of calories when compared to other foods of similar size and weight. That makes it an easy food to overeat when consumed by itself, rather than as part of a balanced meal.

So how do we make pizza part of a balanced meal? That is exactly what we did with this recipe. We added veggies as a topping, topped our slice with a handful of leafy greens, and ate it alongside some salmon (a lean source of protein, rich in nutrients). We also made some minor swaps to pack in more nutrients – we used whole wheat dough to provide more fiber, used a homemade sauce to limit added sugar and excess sodium, and used low-fat mozzarella cheese to cut down on saturated fat. The results were delicious and satisfying. We hope you think so, too.

sheet pan pizza
Face eats first with pizza this good 🙂

What You’ll Need:

  • 1/2 lb pizza dough (whole wheat if possible, homemade or store bought), chilled for at least 30 minutes
  • 3 cups cherry tomatoes halved, plus more for topping
  • 8oz can whole peeled tomatoes
  • 4oz tomato paste
  • 1 Tablespoon honey
  • 4 garlic cloves
  • 1/4 cup extra virgin olive oil, plus extra for drizzling
  • 2 teaspoons dried thyme
  • 1 teaspoon red pepper flakes
  • 1/3 cup fresh basil, chopped
  • Tablespoon oregano
  • pinch salt and pepper
  • 1 cup part skim lowfat mozzarella shredded cheese
  • 1/2 cup shredded or grated Parmesan cheese
  • 1 zucchini, sliced thinly into coins
  • 2 cups arugula or spinach for topping

What to Do:

  • Preheat oven to 500 degrees Fahrenheit.
  • In a sauce pan, combine cherry tomatoes, olive oil, salt & pepper, 1 tsp thyme and garlic cloves on high heat. Stir for 3 minutes, then add honey, peeled tomatoes and tomato paste. Stir until combined. Use a fork to smash tomatoes if necessary.
  • In a small bowl, mix together red pepper flakes, oregano, salt and pepper and the last 1 tsp thyme.
  • Cover sheet pan with generous amount of olive oil. Spread chilled dough across sheet pan. Drizzle olive oil on dough.
  • Spread sauce on dough. Add zucchini coins. Spread cheese evenly and add herb mixture.
  • Bake in oven on top rack for 15 minutes, rotating halfway through.
  • Top with basil leaves, arugula, and halved cherry tomatoes. Drizzle with olive oil with desired. Enjoy!
Dessert was two Lily’s dark chocolate peanut butter cups