Simmer & Serve Greek Lasagna
💥Plus a packed guide to Science-backed Fitness and the January Produce PDF
Happy New Year! This article is another packed one with a delicious recipe for Greek Lasagna (Pastitsio), the seasonal produce PDF for January, and a full article all about science-based exercise and fitness for anyone who wants to hit their health and fitness goals with the least amount of effort in the shortest time possible. Let’s get into it!
📰 In This Issue
🌱 The Recipe - Simmer & Serve Pastitsio Greek Style Lasagna
This simple 25-minute, one-pot wonder, is the perfect lazy and tasty, but still healthy, convenience meal for cold winter nights.
Skip all the mess, dishes, effort, and even the baking involved with lasagna but still get all the same goodness you expect (including the chewy edge bits!) with this Greek version that uses a Mornay sauce (a cheesy béchamel) and uses hollow-tube noodles instead of sheets of pasta.
Find the recipe video and links below…
🌱 Seasonal Produce - January
Here is the Seasonal Produce PDF for January:
January to March produce is very limited, especially in the fruit department, but there are some great additions that should be taken advantage of when they are freshest and cheapest.
Why shop seasonally? Of course, you save money and get fresher produce, but you also are also probably getting more nutritional food because the “longer the time between harvest and consumption, the greater the potential loss of vitamins and antioxidants,” according to an article by the Heart & Stroke Foundation.
🌱 New Year New You: Science-backed Fitness
I know it’s all about resolutions and getting in shape right now, and since last week I shared how I fixed my back and neck pain with science-backed research, and since you’re all feeling limber now, I thought I’d share the science-backed research I’ve found on getting the most out of exercising and fitness, while not wasting time doing more or less than is needed to see real progress. Ever wondered how many sessions, sets, reps, or rest times to see progress? Is 30 minutes enough? Should you wait an hour after eating before exercising for weight loss?
I’ve even included a calculator, that I programmed myself, to help get you started!
This stand-alone article is packed with fitness info on everything from losing weight, building strength, gaining muscle (hypertrophy), improving bone density, and lots more!
Find the links below…
🍲 The Recipe: Simmer & Serve Pastitsio Lasagna
Lasagna on the stovetop in a single pot? Yup! While it might not be the traditional Italian style lasagna you’re used to: I just know you’ll love how amazingly quick and tasty this dish can be!
Science-Backed Ingredients
The ingredients in this dish “reduce cardiovascular disease risk factors” even in “diabetic patients.” Also show protection against cancers like “breast cancer, pancreatic cancer, and esophageal cancers.” Might even “[combat] neurodegenerative disease[s]” like dementia and alzheimer’s, as well as possibly fight “chronic kidney disease,” “treat chronic liver disease,” and even directly “battle against weight gain and obesity,” and more!
(Let me know if you want summaries like this for each new recipe.)
This recipe was originally posted on PlantBasedProof.com and you can find the full recipe and tips there.
no dairy, no eggs, no wheat, no nuts, no tree nuts, no shellfish, no seafood, no soy, no coconut, no salt added, no oil added, and no sugar added. Sesame free.
Pastitsio: Simmer & Serve Greek Style Lasagna
🔪 The Recipe: Pastitsio Greek Lasagna
⏲️ Estimated Time: About 25 minutes
🍽️ Servings: Around 3-4 servings (~$0.99 USD ea.)
💵 Cost to make: Around $2.98 USD / $4.30 CAD / €2.89
🕹️ Difficulty: Easy - Simmer & Serve
Nutrition Facts
Serving size:
1/3rd of the recipe
Nutrition Facts:
🔥 451.0 Calories (22.6% DV, based on 2,000 calories)
🧈 6.4g Fat (9.8% DV of 65g)
- 🥓 Saturated Fat: 0.9g
- 🚫 Trans Fat: 0.0g
- 🌰 Polyunsaturated Fat: 2.3g
- 🥑 Monounsaturated Fat: 2.1g
🥚 Cholesterol: 0.0mg (0.0% DV of 200mg)
🧂 114.6mg Sodium (5.0% DV of 2,300mg)
🌾 88.2g Carbs (5.2% DV of 400g)
🥬 13.0g Fiber (46.5% DV of 28g)
- 🍬 Sugars: 13.7g (27.4% DV of 50g)
💪 20.9g Protein (41.9% DV of 50g)
🍌 1415.8mg Potassium (30.1% DV of 4,700mg)
🦴 100.0mg Calcium (7.7% DV of 1,300mg)
🔩 6.9mg Iron (38.3% DV of 18mg)
🌤️ 0.0mcg Vitamin D (0.0% DV of 50mcg/2000IU)
add cheap button mushrooms and maximize mushrooms to make your daily vitamin D 100%!💪Science-backed Exercise
Firstly, I want to say I am not a fitness expert and this is just based off research I’ve done on clinical and science-backed studies. This is the information I use to stay in shape.
You can find the full article on PlantBasedProof.com
Quick Links
🏃♀️Weight Loss
🏋️♀️Strength Training
🔜 Coming Soon
Many soups still coming soon, but also more Simmer & Serve pastas (like the spaghetti and not-meatballs below), stovetop casseroles, desserts, and more!
I’m still working on some brand-new recipes that will blow your WFPB SOS-Free mind! And more free resources and guides, stay tuned and subscribe!
🔗 PbP Resources
The 5-question reader survey is still open and I’d love to know what you want more of out of this newsletter.
The Science-Backed Research Links
Ingredients that Fight Disease - latest additions: Pumpkin Seeds, Sunflower Seeds, Raisins.
The Research on Diet and Disease- latest update: Genetics / Epigenetics
Cooking Articles, Guides & PDFs
If you think others might find this newsletter useful then please share!
If you have any questions, concerns, complaints, or just want to chat then please feel free to contact me by hitting reply to this email, tapping the button below, or let’s connect on Instagram—I also just joined BlueSky!
That’s all for today. Stay healthy and nourished!
Happy cooking!
-Chef Robert Leigh
plantbasedproof.com
contact@plantbasedproof.com
That pastitsio sounds amazing! Love the combo of recipes and fitness tips . . . such a great balance for January. The produce PDF is a genius idea - what’s your top seasonal pick this month?