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 

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

pasta primavera

This meal is vegetarian-friendly.

the goods:

1 can Hunt's Natural Diced Tomatoes with Basil, Garlic and Oregano No Salt Added 

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%.

the brands (used in this recipe):

Wholly Salsa: All Natural

Hunt's Natural Diced Tomatoes

Ronzoni Healthy Harvest Pasta

House Foods Tofu

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chipotle turkey & tomato mini sliders

This meal is gluten-free.

the goods:

1 cup Hellman's Light mayonnaise

3/4 teaspoon dried chipotle powder

1 teaspoon garlic powder

2 teaspoons lemon juice

1/4 teaspoon ground black pepper

sliced oven roasted turkey

1 tomato, sliced (organic preferred)

pesto spinach bread (click link for recipe) 

optional: 1 avocado, sliced (organic preferred)

the process:

1. Combine mayonnaise, chipotle powder, garlic powder, lemon juice and black pepper in a small bowl.

2. Refrigerate mayo for several hours so that the flavors develop

3. Once mayo is ready, slice tomatoes and avocados

4. Stack tomato and turkey (and avocado if you choose) on pesto spinach bread, cut in squares

5. Add desired amount of chipotle mayo

6. Secure with toothpick if needed

the result:

6-10 sliders

the benefits:

Tomatoes contain lycopene, which helps prevent cancer and heart disease. 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. 

Chipotle Peppers contain a key ingredient called capsaicin, which can help arthritis, headaches, allergies, poor digestion and more. They can help fight inflammation and also lower blood cholesterol. Consuming peppers will give your overall immune system a boost.

Turkey is a low card food, and naturally scores low on the glycemic index scale, so it may help in regulating blood sugar levels. It's relatively high protein concentration also helps maintain healthy digestion. It's important to choose turkey that has no artificial fillers, flavors or colors as well.

the brands (used in this recipe): 

Healthy Ones Oven Roasted Turkey Breast 

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pesto spinach bread

This bread is gluten-free and paleo-friendly.

the goods:

5 large eggs

15 oz (1.5 small packages) frozen chopped spinach, thawed and drained

3 tablespoons unsalted butter

basil (about 15 leaves), chopped

3 cloves garlic, minced finely

1/2 cup raw pine nuts

the process:

1. Preheat oven to 400°

2. Grease baking dish with butter (we used an 8" glass pie dish)

3. Toast pine nuts in sauté pan/skillet, using 1 tablespoon of butter, paying close attention and stirring constantly to prevent burning. Once pine nuts are lightly brown, remove from heat.

4. Crush pine nuts in a food processor, blender or using mortar and pestle

5. Combine eggs, nuts, garlic, basil and spinach in large bowl

6. Pour mixture into baking dish (optional: blend for a few second in blender before pouring in baking dish)

7. Bake for 20-25 minutes, until set

the result:

One 8" bread "pie"

the benefits:

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.

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.

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. 

Pine nuts are high in protein and are filled with amino acids, which make them a great source of nutrition. They are an excellent source of vitamins B1 and B3, manganese, copper, magnesium, molybdenum and zinc. 

the brands (used in this recipe): 

4 Grain Cage-Free Eggs 

Christopher Ranch Organic Garlic 

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sesame-ginger beef stir fry

This meal is gluten-free and paleo-friendly.

the goods:

1/2 to 3/4 pound boneless beef sirloin strips (grass-fed preferred)

1 carrot, peeled and julienned (organic preferred)

1 cup mushrooms (organic preferred)

1/4 soy sauce (organic, gluten-free used in this recipe)

2 garlic cloves, minced (organic preferred)

2 tablespoons sesame oil

1 tablespoon black sesame seeds

1/2 tablespoon ginger root, grated

1/2 teaspoon dried red pepper flakes

1/2 teaspoon ground black pepper

1/3 cup cold water

1 tablespoon arrowroot powder (or gluten-free cornstarch)

2 tablespoons grapeseed oil (or olive oil)

1 bag frozen organic stir fry vegetables

the process:

1. Combine soy sauce, garlic, ginger, dried red pepper, black pepper, sesame oil, sesame seeds

2. Add beef and marinade for 30 minutes, at room temperature

3. Drain meat, and reserve remaining marinade

4. Dissolve arrowroot powder in water, then stir in remaining marinade

5. Preheat skillet (or wok) over high heat and add 1 tablespoon grapeseed oil

6. Cook frozen veggies for 1 minute uncovered, then for 3 minutes covered

7. Add fresh carrot and mushrooms, cook for additional 2 minutes

8. Remove vegetables from skillet and keep warm in dish or pan

9. Add half of the beef to the hot stir fry pan and cook for 2-3 minutes, until browned

10. Remove beef and set aside. Add remaining beef and cook for 2-3 minutes

11. Return all of the meat to stir fry pan

12. Stir marinade and add to skillet. Cook with beef until sauce is thickened and bubbly

13. Stir in vegetables. Cover and cook for 1 minute

14. Toss stir fry in pan before serving

the result:

Four servings

the benefits:

Grass-fed beef is a wonderful source of protein, but more specifically, holds many more nutritional benefits than grain-fed beef. Because grass-fed meat is so lean, it is also lower in calories yet it is a major source of omega-3 fatty acids. These omega-3 fats have many benefits, including a broad array of beneficial cardiovascular effects and help in reducing the risk of cancer, arthritis, hypertension and other autoimmune disorders. Grass-fed beef has two to four times more omega-3 fatty acids than feedlot/grain-fed beef. In addition, grass-fed beef also has a significantly lower risk of E. coli contamination.

Ginger has a number of benefits including antioxidant effects, an ability to inhibit the formation of inflammatory compounds and anti-inflammatory effects.

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.

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.

Water Chestnuts are a great source of potassium and fiber. They are low in sodium, and virtually fat-free.

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.

the brands (used in this recipe):

American Grass-Fed Beef (Purchased at Whole Foods)

San-J Organic, Gluten-Free Soy Sauce

Christopher Ranch Organic Garlic 

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