colorful quinoa and veggies

This recipe is vegetarian and dairy-free.

the goods:

2 cups quinoa (rinsed and drained) (we used Nature's Earthly Choice Organic)
3.5 cups vegetable broth (or water)
2-3 cups frozen mixed vegetables (we used Cascadian Farms Gardner's Blend Organic)
1 (15 oz.) can black beans, rinsed and drained (we used Goya)
1 (12 oz.) package frozen shelled edamame (we used Seapoint Farms Organic)
2 tablespoons oil
2 tablespoons minced garlic
1 tablespoon cumin
1 tablespoon oregano
salt and pepper (to taste)

the process:

1. Rinse and drain quinoa.

2. Add quinoa and vegetable broth to a 3 quart sauce pan.

3. Bring to boil, then cover and simmer for 20 minutes.

4. Meanwhile, add oil and garlic to another pan at medium-high heat.

5. Add vegetables, cumin, oregano and beans. Cook for 7-10 minutes.

6. At same time, bring 5 cups water to boil in another sauce pan.

7. Add frozen edamame. Boil for 4-5 minutes. Rinse with cold water and drain.

8. Once quinoa is cooked, drain any excess broth (using lid) and fluff with fork.

9. Add edamame to vegetables and beans.

10. Serve vegetables and beans over quinoa.

11. Add salt and pepper to taste.

the result:

6-8 servings

soba noodle & raw veggie salad with vietnamese fresh veggie spring rolls

This recipe is vegetarian-friendly.

 soba noodle & raw veggie salad

the goods:

8 oz. buckwheat soba noodles (we used Far East Organic Buckwheat Soba Noodles)

1/2 cup reduced sodium soy sauce

1 teaspoon sesame oil

2 tablespoons grapeseed oil (or canola oil)

2 tablespoons rice wine vinegar

1 1/2 teaspoons red pepper flakes

3/4 cup chopped cilantro

1 red bell pepper, sliced thin

1 yellow bell pepper, sliced thin

1 1/2 cups shredded carrots

2 cups shelled edamame, steamed

1/2 cup Japanese black sesame seeds

the process:

1. Cook soba noodles per directions on package. Rinse with cool water, drain.

2. Add chopped vegetables and edamame to a large bowl.

3. In a small bowl, whisk together soy sauce, sesame oil, grapeseed oil and red pepper flakes.

4. Combine the soba noodles with vegetables, in large bowl.

5. Add contents from small bowl as well as sesame seeds, and toss all ingredients together.

Thank you to cookieandkate.com for the inspiration for this dish.

the result:

6-8 servings

vietnamese fresh veggie spring rolls

the goods:

6 rice paper wrappers

1 cup cilantro

1 cup shredded carrots

1/2 cucumber, julienned

1 cup fresh bean sprouts

1 cup baby spinach, chopped

1/4 to 1/2 of 8 oz. package brown rice angel hair pasta or thin rice noodles (we used Hodgson Mill Gluten-Free Brown Rice Angel Hair With Golden Milled Flaxseed)

thai-style peanut sauce

the process:

1. Cook pasta/noodles per directions on package. Rinse with cool water, drain and set aside.

2. Prepare all other ingredients and have ready.

3. Soak rice paper wrappers in warm water per directions on package (each wrapper soaks in a shallow dish for approximately 10-20 seconds).

4. Add noodles, vegetables, sprouts and cilantro to the middle of each rice paper wrapper (you will be making them one at a time). Wrap them up per directions on rice paper wrapper package.

5. Serve with peanut sauce.

the result:

6 spring rolls

creamy pesto veggie casserole

the goods:

3/4 bag egg noodles (we used No Yolks Egg Noodles) 

1 16oz. bag of California Blend frozen vegetables

1 Philadelphia Creamy Pesto Cooking Creme 

1 1/2 cans (10.75 oz) cream of mushroom soup (we used Campbell's 98% Fat Free)

1 6oz. package of Kraft Fresh Take Cheese Breadcrumb Mix - Italian Parmesean 

the process:

1. Preheat oven to 375 degrees and spray a 2.5 quart casserole dish with non-stick spray.

2. Cook pasta, drain and set aside.

3. At the same time, cook vegetables according to package, drain and combine with egg noodles.

4. Add noodle/veggie mix to casserole dish. Add soup and cooking creme.

5. Combine all ingredients well.

6. Top mixture evenly with Kraft Breadcrumb mix.

7. Cook for 25 minutes at 375.

the result:

6-8 servings

the benefits:

Carrots have many health benefits including reduced cholesterol, prevention from heart attacks, warding off certain cancers (including lung and breast cancer) and many others. They are a good source of antioxidants, are rich in vitamins A, C and K, and potassium. The vitamin A in carrots can help improve eyesight. Carrots can help prevent stroke, lower blood sugar levels and protect against macular degeneration.

Broccoli has a long list of nutritional benefits, starting with its help in preventing cancer, especially breast and uterus cancer, since it flushes excess estrogen from the body. The presence of vitamin C, sulphur and amino acids makes broccoli a wonderful detoxifier. Because of this, it can prevent itches, rashes, arthritis, skin disease and more. Broccoli helps to prevent heart disease, eye problems, high blood pressure and anemia just to name a few.

Cauliflower is a great source of Vitamin C and maganese, which are both powerful antioxidants. Because of this, it can help reduce the risk of cancer and cardiovascular diseases. Cauliflower also contains high amounts of omega-3 fatty acids and vitamin K, which help decrease inflammation. It is a good source of fiber, B vitamins and proteins.

Egg Noodles are high in carbohydrates which provide energy for the brain and body's cells. They provide proteins help build a healthy immune system.

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basil tomato, penne & bean bake

the goods:

1 box Whole-Grain Penne Pasta (we used Barilla Whole Grain Penne)

1 24oz. or 26oz. jar of spaghetti sauce (we used Tuttorosso Tomato & Basil Sauce)

1 16oz. can of dark kidney beans, drained and rinsed

1 16oz. can of light kidney beans, drained and rinsed

1 14.5oz. can Hunt's Natural Diced Tomatoes No Salt Added, drained

2 cups shredded mozzarella cheese

 1 tablespoon garlic powder

1 tablespoon dried basil

1 tablespoon olive oil

the process:

1. Preheat oven to 375 degrees and spray a 2.5 quart casserole dish with non-stick spray.

2. Cook pasta according to directions on box. Drain and add to casserole dish.

3. Add beans, spaghetti sauce, diced tomatoes, basil and garlic power.

4. Toss mixture together until pasta is well coated and ingredients are mixed well.

5. Top mixture with mozzarella cheese.

6. Drizzle olive oil over top of cheese and sprinkle basil over cheese.

7. Bake at 375 for 30-35 minutes or until cheese is golden brown.

8. Enjoy!

the result:

8-10 servings

the benefits:

Whole Grain Pasta is a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. Whole grains can also can help women avoid gallstones and can help to protect against breast cancer. Studies show that Increasing consumption of whole grains could reduce the risk of childhood asthma by about 50%.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K.

Kidney Beans are a very good source of cholesterol-lowering fiber, as are most beans. In addition to lowering cholesterol, kidney beans' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains, as in this recipe, kidney beans provide virtually fat-free high quality protein. Kidney beans are an excellent source of iron and magnesium. Because of their wonderful source of protein, they are an ideal bean to include in your meals if you are not eating meat.

Garlic powder has all the benefits of whole garlic because it is a powdered version of whole garlic, according to the Mayo Clinic. Garlic powder and whole garlic have been shown to strengthen the immune system and help fight cancer. Also, garlic powder and raw garlic have a blood-thinning benefit -- which can help people who suffer from high blood pressure and heart disease.

Basil is a great source of vitamin A (and beta carotene), which can help to lessen the progression of asthma, osteoarthritis and rheumatoid arthritis. The magnesium in basil helps to promote cardiovascular health by promoting healthy blood flow through blood vessels. Basil is also a great source of iron, calcium, potassium and vitamin C.

the brands (used in this recipe):

Barilla Whole Grain Penne)

Tuttorosso

Hunt's Natural Diced Tomatoes No Salt Added

Pompeian Organic Olive Oil 

easy & delicious black bean tacos

Without the cheese (which is an optional ingredient), this meal is vegan.

the goods:

2 10 oz cans Red Gold Diced Tomatoes with Green Chilies 

2 cans (15 oz) Goya Reduced Sodium Black Beans, rinsed and drained

1 tablespoon olive oil

1/2 tablespoon minced garlic

1 tablespoon chili powder

1 teaspoon ground cumin

1 teaspoon dried oregano

1/4 teaspoon garlic powder

1/4 teaspoon black pepper

taco shells

shredded cheese (optional)

baby spinach

1 fresh tomato

taco sauce (optional)

the process:

1. In a non-stick large skillet, sauté garlic in olive oil.

2. Stir in beans (drained), canned tomatoes (1 1/2 cans, drained) and seasonings. Bring to a boil.

3. Reduce heat, simmer for about 3-5 minutes.

4. Spoon into taco shells.

5. Top with shredded cheese, baby spinach, fresh tomatoes and taco sauce if desired.

the result:

8-10 tacos

the benefits:

Black Beans are one of the healthiest foods to include in your diet. They are highly rich in vitamins, minerals and are known for their antioxidant properties. In addition, they are high in protein, magnesium, phosphorus and iron. Black beans are very good for the heart. Their health benefits can help reduce the risk of stroke, heart attacks, maintain blood pressure and stabilize blood sugar levels. The iron in black beans can also help boost energy levels. Black beans are very low in calories and virtually fat-free.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Organic Leafy Greens are a good source of nutrients that may help reduce damage to the heart and are full of antioxidants. Dark leafy greens are rich in vitamins C, E, K, folate, iron and calcium. They are also a good source of fiber and omega-3 fatty acids. These benefits help to slow the aging process, aid in cancer prevention and reduce the risk of coronary disease. Another benefit to eating leafy greens is the vitamin A which boosts skin health and minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins.

the brands (used in this recipe):

Red Gold Tomatoes  

Goya Reduced Sodium Black Beans 

Olivia's Organics Baby Spinach 

Pompeian Organic Olive Oil 

zucchini, black bean and rice skillet

Without the cheese (which is an optional ingredient), this recipe is vegan.

the goods:

1 bag Sucess Boil-In-A-Bag Whole Grain Brown Rice

1 fresh green pepper, chopped

2 fresh zucchinis, sliced then quartered (approx. 2 cups)

1 14.5oz. can Hunt's Natural Diced Tomatoes No Salt Added, partially drained

1 10oz. can black beans (we used Goya Low Sodium Black Beans), drained and rinsed

 1 tablespoon minced garlic

1 tablespoon olive oil

1-2 cups shredded cheese (cheddar blend is probably best) this is optional

the process:

1. Cook rice according to box, but only boil for 5-6 minutes. Then, cut open and pour into bowl or pot. Set aside.

2. Heat olive oil and garlic on medium high.

3. Add zucchini and peppers. Cook for 5 minutes, stirring occasionally.

4. Add black beans and tomatoes (with only about half of the liquid from the can of tomatoes).

5. Bring to a boil, then remove from heat.

6. Stir in rice.

7. Cover and let sit for 7-8 minutes, or until liquid is absorbed.

8. Top with shredded cheese (optional).

the result:

4-5 servings

the benefits:

Black Beans are one of the healthiest foods to include in your diet. They are highly rich in vitamins, minerals and are known for their antioxidant properties. In addition, they are high in protein, magnesium, phosphorus and iron. Black beans are very good for the heart. Their health benefits can help reduce the risk of stroke, heart attacks, maintain blood pressure and stabilize blood sugar levels. The iron in black beans can also help boost energy levels. Black beans are very low in calories and virtually fat-free.

Garlic has a wonderful ingredient called allicin, which is known to have wonderful anti-bacterial, anti-viral, anti-fungal and antioxidant properties. It can also help regulate blood sugar levels and can help in many types of cancer.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K.

Green Peppers are rich in vitamins A, C and K. These vitamins help to prevent cell damage, cancer, diseases related to aging and they help support immune function. They contain anti-inflammatory nutrients and red peppers are a good source of lycopene.

the brands (used in this recipe):

Hunt's Natural Diced Tomatoes No Salt Added

Pompeian Organic Olive Oil

Goya Reduced Sodium Black Beans 

Sucess Boil-In-A-Bag Whole Grain Brown Rice

chilled italian pasta salad with a twist

This recipe is vegetarian-friendly.

the goods:

1 box Tri-Colored Rotini

1 fresh green pepper, chopped

1/4 cup black olives, sliced

1 can Hunt's Natural Diced Tomatoes No Salt Added 

1 cup Italian Dressing (we used Naturally Delicious)

1/2 cup parmesan cheese* 

 1 tablespoon garlic powder

1/2 tablespoon black pepper

1/2 tablespoon dried oregano

1/2 tablespoon dried basil

*Horizon Parmesan Cheese is vegetarian

the process:

1. Cook pasta, drain and pour into large mixing bowl.

2. Add all remaining ingredients, adjusting to taste.

3. Toss ingredients together, coating pasta and vegetables well.

4. Chill in refrigerator for at least 2 hours.
The longer it chills, the flavor will set in even more.

5. Enjoy!

the result:

5-6 servings

the benefits:

Black Olives contain antioxidant nutrients that can help prevent heart disease. Olives do contain fat, but it's the healthy monounsaturated kind, which has been found to shrink the risk of atherosclerosis and increase good cholesterol. Black olives are a great source of vitamin E, which can help fight premature aging in the skin and prevent skin cancer. They also have anti-inflammatory benefits and can help lower the risk of colon cancer. Finally, black olives are a great source of iron and vitamin A.

Tomatoes contain lycopene, which helps prevent cancer and heart disease. Lycopene, when served with olive oil (as in this recipe), has been shown to fight breast, pancreatic and intestinal cancers. Tomatoes have been shown to help reduce the risk of prostate cancer. They are also an excellent source of vitamins A and C, can help to reduce LDL cholesterol levels and contain bone-strengthening vitamin K.

Green Peppers are rich in vitamins A, C and K. These vitamins help to prevent cell damage, cancer, diseases related to aging and they help support immune function. They contain anti-inflammatory nutrients and red peppers are a good source of lycopene.

Garlic powder has all the benefits of whole garlic because it is a powdered version of whole garlic, according to the Mayo Clinic. Garlic powder and whole garlic have been shown to strengthen the immune system and help fight cancer. Also, garlic powder and raw garlic have a blood-thinning benefit -- which can help people who suffer from high blood pressure and heart disease.

Basil is a great source of vitamin A (and beta carotene), which can help to lessen the progression of asthma, osteoarthritis and rheumatoid arthritis. The magnesium in basil helps to promote cardiovascular health by promoting healthy blood flow through blood vessels. Basil is also a great source of iron, calcium, potassium and vitamin C.

the brands (used in this recipe):

Naturally Delicious

Hunt's Natural Diced Tomatoes No Salt Added