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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strawberry nut salad

This salad is vegan-friendly.

the goods:

3 to 4 cups organic leafy greens

1 1/2 cups organic fresh strawberries, sliced

1 cup walnuts, no salt added

1 cup sliced almonds, no salt added

1 teaspoon cinnamon

1 teaspoon nutmeg

oil and balsamic vinegar (for dressing)

the process:

1. Wash greens. Set aside

2. Wash strawberries and slice. Leave two whole strawberries for garnish

3. Mix greens, strawberries, cinnamon, nutmeg, walnuts and almonds

4. Top salad with oil and vinegar

5. Garnish with two whole strawberries


the result:

2 to 4 servings


the benefits:
Strawberries are an excellent source of dietary fiber and vitamins C and K. They are a very good source of manganese, pantothenic acid, vitamin B1, and iodine. They are a good source of folic acid, biotin, and vitamin B6. Strawberries contain high levels of antioxidants, which can decrease the risk of chronic disease. Studies have shown that strawberry consumption can increase anti-cancer activity on cancer cells of the breast, oesophagus, skin, colon, prostate and pancreas. Due to their positive effects against anti-neurodegenerative diseases, strawberries are helpful in slowing the onset and reduce the effects of Alzheimer’s disease.


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.


Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.


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.

Cinnamon is a great source of fiber, iron and calcium. When added to food, it helps to naturally preserve the food by inhibiting bacteria growth a food spoilage. It can help to lower LDL cholesterol and can have a regulatory affect of blood sugar levels.


the brands (used in this recipe):
Earthbound Farms Organic Greens 

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spicy gumbo-laya

This meal is gluten-free.

the goods:

2 tablespoons grapeseed oil (olive oil or coconut oil can also be used)

1 large onion, diced

2 cloves garlic, minced (organic preferred)

6 ounces gluten-free Andouille sausage*, sliced

1 cup uncooked long-grain brown rice, rinsed

2 cups gluten-free chicken broth**

1 (14.5 oz) can chopped tomatoes, no salt added

1 small organic tomato, chopped

¼ cup tomato sauce (organic preferred)

1 pound raw shrimp, peeled and de-veined (frozen is a good option, too)

¼ teaspoon cayenne pepper, to taste

½ teaspoon dried oregano

¼ teaspoon fresh ground pepper

½ cup fresh parsley, chopped

1 cup chopped okra (fresh or frozen)

1 lime (to cook with okra)

*this recipe used Applegate Organics sausage, made from pork raised humanely on 

sustainable farms and has no antibiotics, added nitrates or nitrites and no fillers.

**this recipe used Pacific organic free-range chicken gluten-free broth

the process:

1. Heat grapeseed oil in a large saucepan. Add onions, garlic and sausage

and sauté for 5 minutes

2. Add uncooked rice and cook for 2 minutes

3. Add chicken broth, tomatoes (canned and fresh) and tomato sauce and cook over medium heat until mixture begins to boil

4. Reduce to a simmer; cover and cook for 20 to 25 minutes

5. In separate pan, sauté chopped okra with lime, cut in eighths, to prevent okra "slime"

6. Add shrimp, fresh parsley and spices to large pot of ingredients

7. Cook for 5 more minutes. Stir in cooked okra. Taste and adjust seasonings

8. Sprinkle with parsley before serving


the result:
Four to six servings of gumbo-laya!


the benefits:
Okra is low in calories and is a good source of many nutrients including vitamins B6 and C, fiber, calcium and folic acid. Okra also facilitates the propagation of good bacteria (probiotics). 


Parsley is an excellent source of vitamins A and C and folic acid, which can help in preventing both colon and cervical cancers. Parsley also helps with anemia, digesting and hormone balancing.


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. Cooked tomatoes (as used in this recipe) allow even more desirable antioxidants in tomatoes to be made available to the body.


Long-grain brown rice can help reduce the risk of colon cancer and is packed full of fiber. Brown rice also contains manganese, which helps produce energy from proteins and carbohydrates contributing to a healthy nervous system.

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.

Shrimp is a great source of low-calorie, low-fat protein. Shrimp contain nutrients that help prevent heart arrhythmia as well as help prevent and control high blood pressure. They are a good source of omega-3 fatty acids and can help in the prevention of leukemia, multiple myeloma and non-Hodgkin's lymphoma.

the brands (used in this recipe):

Applegate Farms Organics

Lundberg Long Grain Rice

Christopher Ranch Organic Garlic

Pacific Natural Foods Free Range Chicken Broth, Gluten-Free  

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apple walnut salad

This salad, minus the dressing, is vegan-friendly.

the goods:

organic leafy greens

½ cup raisins (organic preferred)

½ cup shelled walnuts

1 apple

optional: 2 tablespoons Marie's yogurt feta dressing (no preservatives or MSG)

the process:

1. Chop or slice one apple. Fuji and red delicious are both good options.
Save a few slices for an edible garnish!

2. Mix salad greens with walnuts, raisins and apples

3. Toss all salad ingredients with 2 tablespoons of yogurt dressing

4. Enjoy!

the result:

One serving of scrumptious salad

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.

Apples have many, many benefits including protection against osteoporosis and Alzheimer's Disease. Apples lower LDL cholesterol and can reduce the risk of breast cancer, colon cancer and liver cancer. The pectin in apples can also help to lower the body's need for insulin for those managing diabetes.

Walnuts have antioxidant and anti-inflammatory benefits that help protect against metabolic syndrome, cardiovascular problems and type 2 diabetes. There are links to walnuts and decreased risk in prostate and breast cancer. Walnuts can also lower serum LDL cholesterol and are high in protein.

Raisins can help in eye care, dental care and bone health. They are rich in iron and rank among the top antioxidant foods and have a key ingredient that helps promote good oral hygiene. Raisins also help to boost sexual libido and protect against the formation of tumor and colon cancer. They can even help fight fevers!

the brands (used in this recipe):

Earthbound Farms Organic Greens 

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