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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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

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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black bean, avocado and tomato salad

This meal is vegan-friendly, gluten-free and dairy-free.

the goods:

organic leafy greens

1 can (organic) black beans, rinsed and drained

1 tomato, chopped (organic preferred)

1 avocado, diced (organic preferred)

1/2 cup fresh cilantro, chopped (organic preferred)

1 lime, cut (to squeeze over salad)

Optional: Oil and vinegar or balsamic vinaigrette dressing

the process:

1. Combine all ingredients and toss

2. Squeeze lime over salad

3. Serve as is, or with oil and vinegar for dressing

the result:

4-6 servings

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.

Black Beans are a very good source of cholesterol-lowering fiber. This 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. Black beans are also loaded with protein and anti-oxidants, that may help protect against cancer. They help to provide energy while stabilizing blood sugar levels - a winning combination!

Avocados are packed full of goodness! They can inhibit the growth of different cancers, including oral cancer. Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cells and destroy them without harming healthy cells. Avocados may help to prevent breast cancer, as well as aging-related eye disease. They can help lower cholesterol, prevent strokes, and lower the risk of heart disease.

 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.

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. Tomatoes are a wonderful source of antioxidants, which help boost immune function. 


the brands (used in this recipe):

Earthbound Farms Organic Greens 

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chipotle-lime salmon

This meal is paleo-friendly, gluten-free and dairy-free.

the goods:

1 lb salmon, cut into 4 filets

1 to 2 tablespoons of grapeseed oil (or olive oil)

2 limes, sliced in half (organic preferred)

1 teaspoon dry chipotle powder

the process:

1. Preheat oven to 500°

2. Rinse salmon, pat dry and set on lightly oiled shallow baking pan

3. Rub each filet with grapeseed oil

4. Squeeze the juice from one-half of a lime onto each filet

5. Sprinkle chipotle powder and place lime half on top of each filet

6. Turn down the oven to 275°

7. Bake filets for 8-12 minutes, depending on preference

Optional: Serve with Black Bean, Avocado and Tomato Salad 

(image below, click here for the recipe )

the result:

4 delicious filets of salmon!


the benefits:
Salmon is low in calories and saturated fat, but high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. These omega-3 fats have many benefits, including a broad array of beneficial cardiovascular effects. Salmon helps with heart-health also by providing important B vitamins. Salmon also can help to prevent and control high blood pressure, prevent stroke, prevent heart attacks and prevent many types of cancer, including skin cancer!

Limes have many health benefits, including weight loss, skin care, good digestion and eye care. In addition, they contain unique flavonoid compounds that have antioxidant and anti-cancer properties. They are also an excellent source of vitamin C.


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.

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