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 

baked spinach herb chips & hummus

This recipe is vegan and dairy-free.

the goods:

5-6 Spinach Tortillas or Wraps (We used Mission Garden Spinach Herb Wraps)

olive oil (enough to coat chips)

chili powder (enough to sprinkle over chips)

garlic powder  (enough to sprinkle over chips)

salt & black pepper to taste (optional)

1 8-oz. container of Hummus (We used Tribe Classic Hummus)

the process:

1. Preheat oven to 400 degrees.

2. Coat two large baking sheets with non-stick cooking spray. 

3. Cut tortillas into triangles, using a pizza cutter or sharp knife.

4. Lay tortilla triangles on baking sheets in a way where they do not overlap.

5. Either brush or coat lightly (using paper towel, for example) olive oil over chips.

6. Season with chili powder, garlic powder and salt & pepper.

7. Bake for 6-7 minutes or until corners curl up and they appear crisp. 

Be careful to watch after 5 minutes so they do not burn.

8. Let cool for 2-3 minutes, then serve with hummus!

Chips will continue to crisp while cooling.

the result:

40-50 tortilla chips

the benefits:

Hummus is a wonderful source of fiber, iron and protein made from chickpeas (also known as garbanzo beans), tahini (sesame paste) and various other ingredients. Chickpeas are very healthy because they do not contain any cholesterol or saturated fats. They are also rich in protein. Chickpeas are also known to be effective in preventing build up of cholesterol in the blood vessels. Apart from that, it can maintain correct blood sugar levels. Hummus as a whole contains plenty of Omega 3 fatty acids, which are great for improving intelligence and maintaining a healthy heart. On top of it all, this dish also has iron, vitamin B6, manganese, copper, folic acid, and amino acids. Tryptophan, phenylalanine, and tyrosine are the amino acids found in hummus that can promote good quality sleep and uplift one’s mood. Hummus is loaded with nutrients that can contribute to a healthy lifestyle. 

Spinach Wraps offer a source of protein, and contain no sugar. They are also a source of iron and calcium, and when baked, offer a healthy alternative to fried, greasy chips.

Chili Powder can help to relieve achy joints. Research shows that capsaicin, found in chili peppers, has an anti-inflammatory effect, which may help ease arthritic swelling and pain.

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.

the brands (used in this recipe):

Mission Garden Spinach Herb (Wraps) 

Tribe Hummus

Pompeian Organic Olive Oil

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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asian cold noodle salad

This meal is vegetarian-friendly and dairy-free.

the goods:

1/2 cup rice vinegar

2 tablespoons grapeseed oil (or olive oil)

2 teaspoons sesame oil

3 cloves of garlic, minced (organic preferred)

2 teaspoons hoison sauce

2 teaspoons low sodium soy sauce

1 tablespoon black sesame seeds

1/4 cup sliced, unsalted, dry toasted almonds

3/4 cup chopped fresh cilantro leaves

3/4 cup chopped fresh basil leaves

2 green onions, finely diced

1/2 red bell pepper, julienned

1/2 yellow bell pepper, julienned

1 cup shredded carrot

1/2 pound whole wheat thin spaghetti noodles

the process:

1. Cook spaghetti and set aside

2. Prepare vegetables and add to large bowl

3. Add pasta and all other ingredients to bowl

4. Toss together multiple times to coat pasta well

5. Leave in fridge for 1-2 hours (overnight is best)

6. Serve cold

the result:

4 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.

Green Onion are a great source of vitamins A and C and contain no fat. They can help with heart health, lower cholesterol levels and lower the risk of some cancers.

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%.

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.

Cilantro is a powerful natural cleansing agent and can help remove heavy metals from the body. It is also an anti-inflammatory, which can help symptoms of arthritis. Cilantro helps to ward of urinary tract infections and feelings of nausea. It aids in insulin secretion and lowers blood sugar levels, contains immune-boosting properties, acts an an expectorant, help ease eye-aging, promotes healthy liver function and is a great source of iron and magnesium.

Almonds are Rich in Vitamin E and high in protein. They are also claimed to help improve complexion, aid in the prevention of cancer and when eaten daily, help to reduce the number of risk factors in heart disease.

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. 

the brands (used in this recipe):

Ronzoni Healthy Harvest Pasta

San-J Organic, Gluten-Free Soy Sauce

Christopher Ranch Organic Garlic 

Grimmway Farms Bunny-Luv Organic Carrots

Trader Joe's Almonds 

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baked lemon-garlic chicken & asparagus bundles

This meal is gluten-free and paleo-friendly.

the goods:

1 bunch fresh asparagus spears (organic preferred), trimmed

3 or 4 boneless, skinless chicken breasts (organic preferred)

4 1/2 teaspoons of olive oil

2 teaspoons of lemon juice

1/2 teaspoon dried basil

1/4 teaspoon dried thyme

1/4 teaspoon pepper

1 garlic clove

1/4 cup chopped green onions/scallions

2 teaspoons arrowroot (or cornstarch)

1 cup chicken broth (organic preferred)

toothpicks

tin foil

Optional: Serve with Trader Joe's Organic Blend Vegetables (pictured above)

the process:

1. Preheat oven to 350°. Grease 13x9x2 baking pan with cooking spray or olive oil

2. Wash chicken breasts and slice in half to make two thinner pieces out of each chicken breast

3. Wrap one chicken piece around 6-7 asparagus spears. Secure with toothpick

4. Continue wrapping "bundles" and place them in greased pan

5. Combine oil, lemon juice and spices in bowl. Pour over bundles

6. Cover asparagus tips with tin foil. Cover entire pan with foil

7. Bake for 15 minutes

8. Remove all foil and sprinkle with green onions and garlic

9. Bake 12-15 minutes or until chicken juices are clear and asparagus is crisp tender

10. Remove bundles and place on serving tray to keep warm

11. In saucepan, combine arrowroot and chicken broth until smooth. Stir in pan juices. Bring to boil

12. Cook and stir until thickened (about 2 minutes)

13. Pour over bundles

the result:

Four to six servings

the benefits:

Chicken is a great source of protein, which can help prevent bone loss, since animal protein helps to preserve bone. The leanest part of a chicken is the chicken breast. Chicken is also a great source of the cancer-protective B vitamin, niacin, and the trace mineral selenium. Selenium is of fundamental importance to human health and it is an essential component of several metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems and immune function.

Asparagus is rich in protein but low in calories and carbohydrates. It is an excellent source of potassium, folic acid, vitamins A, C, and K. Asparagus helps to cleanse the body of waste is anti-inflammatory and can prevent cataracts and other eye problems.

Green Onion are a great source of vitamins A and C and contain no fat. They can help with heart health, lower cholesterol levels and lower the risk of some cancers.

 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.

 Green Peas are loaded with antioxidant and anti-inflammatory nutrients. Studies show that intake of green peas is associated with a lower risk of developing type-2 diabetes. Peas provide a substantial amount of protein and fiber, which can help to regulate blood sugar levels and aid in the prevention of stomach cancer.

 Corn is a good source of many nutrients, including vitamins B1, B5, folate, dietary fiber, vitamin C and more. It can contribute to cardiovascular health, help to lower the risk of developing lung cancer and also help with 

the brands (used in this recipe):

Trader Joe's Organic Blend Vegetables (Frozen)

Pacific Natural Foods Free Range Chicken Broth, Gluten-Free

Christopher Ranch Organic Garlic 

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basil-garlic sautéed vegetables over whole wheat angel hair pasta

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)* 

*or 2 cans Hunt's Natural Diced Tomatoes with Basil, Garlic and Oregano No Salt Added 

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

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%.

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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