Zucchini Spagetti witt Tomato




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Ingredients:

Serving for 4
4 Zucchini
2 table spoon of olive oil
1 Onion
6 gloves of garlic
400 Gr. tomato
1 table spoon tomato paste
1 tea spoon pepper paste
1/2 bunch of chopped basil
Salt, Red Pepper, Black Pepper

Recipe:


Pour olive oil into a pan, and fry finely–chopped onions until they turn brown. Then, add garlic, diced tomatoes, tomato paste, basil, and other spices. Cook until the sauce releases its essence and then lower the heat. After 15 minutes, leave the sauce to come its proper consistency and thicken. Cut the zucchinis into spirals and place them into the pan. Wait for them to absorb the sauce completely in 2–3 minutes. You may want to grate kashar cheese over it before serving. Bon appetit.

Energy and Nutrition Facts:

Nutrition Facts 1 serving (%) Daily Value
Women (age 19 and over)Men (age 19 and over)
Energy 183,9 kcal 10 10
Protein 7,9 g 14 14
Fat 10,2 g 16 16
Carbohyrate 14,1 g 5 5
Fiber 5,0 g 17 17
Total Folic Acid. 159,3 µg 40 40
Sodium 153,7 mg 8 8
Calcium 167,2 mg 17 17
Potassium 954,5 mg 27 27
Vit. C 68,8 mg 69 69
Zinc 1,2 mg 17 17
Vit. A 338,8 µg 42 42
Magnesium 79,0 mg 25-26 26
Water 354,1 g - -


About Zucchini:



Contains folic acid, which is a vital vitamin for pregnant women.
100 g of zucchini consists of 94 g of water and has just 19 calories. Essential part of weight-loss diets.
Contains fibre, which plays a role in the functioning of the digestive system and intestines.

100 g Zucchini contains;

Energy 19,1 kcal
Protein 1,6 g
Fat 0,4 g
Carbonhydrate 2,0 g
Fiber 1,1 g
Total folic acid 48,0 µg
Sodium 1,0 mg
Calcium 30,0 mg
Potassium 200,0 mg
Vit. C 16,0 mg
Vit. A 58,0 µg
Water 93,9 g



References:

Ministry of Food, Agriculture and Livestock, TURKISH FOOD CODEX LABELLING REGULATION, December 29, 2011. http://www.resmigazete.gov.tr/eskiler/2011/12/20111229M3-7.htm
Nutrition Information Systems (BEBIS 7.2)
EFSA Scientific Opinion. 2009; 7(9):1213. European Commission Regulation (EU) No: 432/2012 of 16/05/2012






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- Contains Vitamin K, which has a vital role in blood coagulation.
- You can eat mulberries as a snack alternative or make it part of your oatmeal and milk breakfasts.
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Cherry: - Contains Vitamin C, which helps boost the immune system and increases iron absorption.
- Contains Vitamin K, which plays a crucial role in the blood coagulation system.
- 100 g of cherries consists of 83 g of water. May be used to increase water intake and for weight management diets.
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Okra: - Contains Vitamin C, which protects the immune system and helps iron absorption.
- Contains fibre, which plays a role in the functioning of the digestive system and intestines.
- 100 g okra contains only 20 calories, which makes it ideal for weight-loss diets.
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Corn: - Contains fibre, which is essential for a healthy digestive system and plays a role in the functioning of the intestines.
- 100 g of corn contains the same amount of energy as a slice of bread (40 g).
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Peach: - Can be eaten as a snack or as alternatives to light fruit desserts on hot days.
- Contains folic acid, which is important for pregnant women.
- The fuzz on its skin may cause slight allergies for some.
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Apricot: - Rich in Vitamin A, which has a vital role for healthy eyes and skin.
- Make sure to consume fresh apricots on hot days instead of the dry ones, which are ideal for weight-loss diets.
- Very low in calorie. Ripe apricots can be used for fruit desserts and smoothies.
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Green Bean: - High in fibre with helps with motility.
- Contains Vitamin C, which protects the immune system and helps iron absorption.
- The amount of protein in 100 g is higher than the same amount of aubergine or zucchini.
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Melon: - Contains potassium, which helps to balance blood pressure.
- Contains Vitamin C, which protects the immune system and helps iron absorption.
- Contains Vitamin A, which has a vital role for healthy eyes and skin.
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Bell Peppers: - Contains fibre, which regulates intestines.
- Rich in Vitamin C, which helps boost the immune system.
- Contains Vitamin K, which has a vital role in blood coagulation.
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Watermelon: - 100 g of watermelon consists of 90 g of water. Can help replenish water loss on hot days.
- Not high in calorie content. It can be consumed as a dessert for weight management diets.
- Can help to increase the level of arginine amino acid, which prevents cardiovascular diseases.
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Zucchini: - Contains folic acid, which is a vital vitamin for pregnant women.
- 100 g of zucchini consists of 94 g of water and has just 19 calories. Essential part of weight-loss diets.
- Contains fibre, which plays a role in the functioning of the digestive system and intestines.
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