This meal is vegetarian-friendly.
the goods:
3/4 extra firm or firm tofu 16 oz. package, cubed
1 summer squash (organic preferred)
2 tomatoes (organic, on the vine preferred)*
1 cup sliced mushrooms (organic preferred)
1 small eggplant (organic preferred)
1 box whole wheat angel hair/thin spaghetti**
fresh or dried basil, to taste
olive oil (or grapeseed oil)
parmesan cheese
1/4 cup natural salsa
**spaghetti squash or gluten-free pasta can be used as alternative to whole wheat pasta
optional to add:
½ of one yellow pepper (organic preferred)
½ of one red pepper (organic preferred)
½ of one green pepper (organic preferred)
the process:
1. Boil whole wheat pasta
2. Add olive oil to cool frying pan, and warm on medium heat
2. Add olive oil to cool frying pan, and warm on medium heat
3. Chop vegetables and cube tofu and set aside
4. Slice tomatoes and set aside
5. Sauté all fresh vegetables except tomatoes and tofu until lightly browned
6. Add tomatoes (or canned Huntz tomatoes), salsa and basil until all ingredients
are cooked to liking
7. Drain pasta and toss with a small amount of olive oil
8. Serve with sautéed vegetables and tofu over pasta
9. Sprinkle parmesan cheese on top and toss all ingredients together
the result:
Four servings. Tastes even better the next day!
the benefits:
Eggplant contains an antioxidant that can help protect cell membranes, including brain cells. It is an excellent source of dietary fiber. It's a very good source of vitamins B1, B6 and potassium as well as copper, magnesium, folic acid and niacin. Eggplant can help reduce glucose absorption and reduce high blood pressure and also can help lower cholesterol. It is also helpful in blocking the creation of free-radicals, which are molecules responsible for aging and tissue damage.
Squash is an excellent source of manganese and Vitamin C as well as a very good source of magnesium, vitamin A, fiber, and potassium. It can help to reduce high blood pressure and lower high cholesterol levels. Many of the nutrients found in squash are anti-inflammatory and help reduce symptoms of asthma and arthritis.
Mushrooms have very low sodium and fat. They are high in fiber, can help lower high blood pressure levels and reduce the risk of stroke. Mushrooms contain cancer-risk-reducing nutrients and immunity boosting goodness.
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.
Peppers are rich in vitamins A, C and K - especially red peppers. 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.
Tofu is a very good source of protein, specifically soy protein, which can help to lower total cholesterol levels by as much as 30%, lower LDL (bad cholesterol) levels by as much as 35-40%, lower triglyceride levels, reduce the tendency of platelets to form blood clots, and possibly even raise levels of HDL (good cholesterol). Soy has also been shown to be helpful in alleviating the symptoms associated with menopause. Tofu is a very good source of iron and omega-3 fatty acids.
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%.
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