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 

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

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

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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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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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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