This meal is vegetarian-friendly.
the goods:
1 orange bell pepper
1 small yellow summer squash
1 small green summer squash
1 cup tofu, cubed
2 tablespoons mild salsa
1 teaspoon dried basil
1 tablespoon olive oil (or grapeseed oil)
whole wheat thin spaghetti
parmesan cheese
the process:
1. Boil pasta, drain and set aside
2. Sauté squash and peppers until they are tender together with tofu, until it is lightly browned, in olive oil
3. Add canned tomatoes, basil and salsa
4. Sauté together for 2-3 minutes
5. Top pasta with sautéed vegetables and sprinkle with parmesan cheese if desired
the result:
2-4 servings
the benefits:
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.
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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