This gentle flow is accessible to all skill levels. If you have any questions, don’t hesitate to reach out!

THE RECIPE

Ingredients

Remember, these ingredients are totally customizable! I was hesitant to put exact amounts of each vegetable and ingredient because you can absolutely make it yours. I had one honker of a zucchini that I was a bit late on harvesting, so I used that versus multiple.

• 2 large zucchinis (cut lengthwise, seeded to form “boats”)

• 1 lb ground beef (or other protein)

• 1 onion, diced

• 1 stalk celery, finely diced

• 1 small eggplant, peeled + chopped into small cubes

• 2 tomatoes, chopped

• 2–3 cloves garlic, minced

• 1 bunch of kale, finely chopped

• 1 tbsp tomato paste

• 1/4 tsp crushed red pepper flakes or paprika

• 1 tbsp olive oil

• Fresh or dried herbs: chopped parsley, thyme, and oregano

• Salt and pepper to taste

• 1/4 cup pine nuts, lightly toasted in the oven beforehand

• Optional: shredded cheese to top, sour cream or cottage cheese

Instructions

1. Prep zucchini: Preheat oven to 375°F. Scoop out the center of each zucchini half with a spoon and place boats on a baking dish. Lightly drizzle with olive oil and sprinkle with salt. Pre-bake for 10 minutes to begin softening.

2. Cook filling:

3. • Heat olive oil in a large skillet over medium heat.

   • Add ground beef or other protein and cook until browned, breaking it up with a spoon. Spice to your liking. Remove once browned.

   • Add onions and celery to same pan. Sauté until softened. Add garlic for last 1-2 minutes.

   • Stir in eggplant, tomatoes, tomato paste and herbs. Cook until the mixture is saucy but not watery (about 8–10 minutes).

   • Stir in pine nuts and season with salt, pepper, and red pepper flakes and/or paprika. Add kale until just wilted as the last step for filling.

4. Assemble: Spoon filling into pre-baked zucchini boats. Top with cheese if using.

5. Bake: Return to oven and bake for 15–20 minutes until zucchini is tender and top is golden.

Curiosity Corner | Why Protein Matters for Every Body

What’s the Big Deal with Needing Protein?

“Getting enough protein” is often associated with athletes or gym-goers, but it’s essential for everyone- at every age, and in every season of life.

Whether you’re growing, healing, aging, pregnant, active, or simply seeking to feel your best, protein provides the building blocks your body needs to:

• Repair and maintain muscles

• Regulate hormones

• Support immune health and cellular function

• Promote satiety and stabilize blood sugar

• Preserve lean body mass as we age

• and more!

So, where is a good place to start? How do we action on consistently getting more protein in? My recommendation is to start simple by focusing on one habit first…

Start Strong: Prioritize protein with your first meal of the day!

Your first meal of the day sets the tone for your metabolism, energy levels, and hunger signals. It can feel overwhelming to try to plan out a whole day of eating, so if you are new to getting in more protein- simply begin with focusing on your first meal. Common breakfasts, or first meals of the day, can consist of carbohydrate-heavy options like toast, muffins, cereals, etc. Aim to balance this first meal with a source of protein! Now you may be thinking, well- what exactly do I eat to add protein?

Protein from Whole Foods > Supplements

Don’t get me wrong! Supplements and powdered options for protein can be helpful- but here’s this word again; Balance. Aim to balance your protein intake across diversified sources with a majority coming from whole food sources. Prioritizing whole food sources of protein offers greater nutrient density, fiber, and satiety. There tend to be multiple beneficial compounds and/or nutrients found in whole-food sources which operate within nature’s synergy; intentionally packaged to help your body digest, absorb and function.

• Animal-Based Sources: Eggs, poultry, grass-fed beef, bison or venison, fish, seafood, Greek yogurt, cottage cheese and others!

• Plant-Based Sources: Beans, lentils, chickpeas, tempeh, quinoa, edamame, nuts, seeds, nut butters and others!

Our recipe for this month showcases a way to prioritize protein and balance it with carbohydrates coming from vegetables.

An idea to stitch this all together could be to heat up leftovers for your first meal of the day and add an egg on top for a breakfast-feel and added protein!

Something in Bloom | Zinnias

There are many varieties of Zinnias you may find blooming throughout the late summer and early fall. September has been a lovely month to observe the joyful explosion of these vibrant beauties!

Why Zinnias are such powerful pals in the garden:

• Biodiversity boosters! They attracts pollinators, like bees and butterflies. Hummingbirds too!

• Easy to grow and save seeds for future years

• Tend to be resilient and tolerant of late summer and early fall weather patterns

• Can serve as a natural pest deterrent when planted near vegetables

• Simply bring joy and the invitation to slow down to peep at their prettiness

I find Zinnias offer a bit of encouragement as we step into this next season; cheering us forward with their vibrant presence and purposeful companionship within the ecosystem.

My husband captured this sweet shot of a Hummingbird visiting the Zinnias a few weeks ago. Thank you, love!

Ponder Prompt | Reflection for September

“What’s a small ritual that helps me feel my best each day?”

Thank you for hoppin’ all the way through!

My ears and heart are always open to your feedback and curiosities. It’s all love!