Recipe 18: Chicken sausage, veggie, and pesto pasta

Recipe 18: Chicken sausage, veggie, and pesto pasta
2 generous servings with some left over
Ingredients:

(for pesto)
Basil 2cups
Parmesan cheese ¼ cup
Walnuts ¼ cup (or any nut. I use sunflower seeds, pecans, almonds…)
Garlic 2 table spoons
Salt and Pepper 1/2tsp each
Olive Oil (about ¼ cup)

(pasta)
Chicken sausage 4 links
Mushrooms 1 cup (I use baby portabellas)
Red bell pepper 1
Zucchini 1 large, or two small
Salt & Pepper
Olive Oil

2 servings of your favorite pasta. I use Radiatora because it has a lot of ridges to hold the pesto, but anything works.

Directions:
For Pesto, literally throw everything in the food processor/blender BUT the olive oil. Pulse until chopped. Then very slowly add your olive oil. The pesto will become smooth and slightly runny. You may not need the full ¼ cup.

For pasta, start boiling pasta water. In a skillet heat a couple table spoons of olive oil over medium high heat. Next, throw (chopped) chicken sausage, (chopped) bell pepper, and (chopped) Zucchini into skillet and lightly salt. Sautee until pasta is about ready, then add mushrooms at the very end. Mushrooms cook really fast, and I like mine only lightly softened. This pasta can be made with any combination of veggies. My husband loves combinations of any color bell pepper, squash, beans, tomatoes and peas. If you substitute, make sure you are mindful of each individual veggies cook time.

To serve pile everything on top of the pasta and enjoy!

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Basil: Basil is high in antioxidants, Vitamins A and C, iron, beta carotene, iron, calcium, and potassium. Vitamin C deficient people are at a greater risk of lung cancer, stroke and heart disease. Vitamin C is being studied for its ability to help prevent breast cancer. High intake of Vitamin C also helps prevent the wrinkling of the skin with age. Beta carotene and Vitamin A help to maintain a healthy immune system along with healthy vision.  Potassium is the vitamin that helps keep your heart pumping properly. When people are deficient they can experience drops in blood pressure.

Walnuts: walnuts are a great source of Omega fatty acids, vitamin E, and antioxidants. Vitamin E can boost your immune system and is also being studied for its fertility benefits. Fatty acids can help reduce risks associated with heart disease.

Garlic: Garlic is high in Vitamin C, selenium, B6, and antioxidants. Selenium contains properties similar to antioxidants that link it to fighting cancers. It can slow the growth of cancerous tumors and grow immune cell activity.

Olive Oil: Olive oil contains Omega fatty acids which help to decrease the risk of heart attack and stroke while providing healthy and improved brain function.

Chicken: Chicken is a lowfat protein option. Because it is lower calorie and low fat (similar to turkey) many sausages and bacons are being made from it. Protein is essential for healthy muscles.

Zucchini: Zucchini contains vitamins A, B, C, manganese, potassium, calcium and magnesium. B vitamins help develop the metabolism and can fight nerve problems. Zucchini also contains vitamin K that helps your blood to properly clot. Manganese is being used to treat diabetes and arthritis. It also boosts the bodies immune system by aiding in the production of white blood cells.

Mushrooms: Shiitake mushrooms are the most nutritious mushroom containing B vitamins, iron, calcium, magnesium and potassium. Mushrooms contain fiber and can help lower blood pressure.

Bell Pepper: Bell Peppers contain lycopene (like tomatoes), Vitamins A&C, and fiber. Lycopene actually fights free radicals in the body. Free radicals attack your healthy cells and destroy them. This can cause disease, accelerate aging and damage your overall health. Consuming large quantities of lycopene is being associated with a reduce cancer risk.

Recipe 17: Bell Pepper and Broccoli Quiche

Recipe 17: Broccoli and Bell Pepper Quiche

Ingredients:
1 store bought pie crust
1 large Red Bell Pepper
2 cups frozen Broccoli
1 tablespoon butter
¼ cup grated parmesan cheese
4 eggs
½ cup 2% milk
Salt and Pepper

Directions:
Preheat oven to 350

Boil Broccoli until fork tender, drain and set aside

Slice up Bell Pepper into bit size pieces. Place butter in small skillet, add bell pepper, saute 3-5 minutes until desired tenderness

Place pie crust in pie pan. Add cooked broccoli and bell pepper to pie crust and spread vegetables evenly.

Beat together cheese, eggs, milk and a sprinkle of salt and pepper. Add over top vegetables and bake for 35 minutes.

What will you gain by eating this meal? (sources http://www.webmd.com   and    www.livestrong.com) and “99  Superfoods” by Carrie May

Red bell pepper:  contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. You can spot veggies and fruits that contain lycopene by their red skin. Lycopene (according to Medical news today and other sources) can help prevent prostate cancer. Lycopene has also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com
http://www.livestrong.com/article/118360-phytosterols-cholesterol-lowering/ Bell peppers are also full of vitamins A and C.

Eggs: are a high protein start to the morning, which is essential for maintaining muscle strength.

Broccoli: contains vitamin C, fiber, and antioxidants that help to maintain eye health and a healthy immune system according to “99superfoods” by Carrie May. Fiber not only keeps your digestive system regular, but it also helps your body to remove cholesterol which will lead to a healthy heart. Vitamin C is an amazing vitamin that is becoming well known for its ability to fight and prevent cancer, cataracts, and poor immune systems. http://health.howstuffworks.com/wellness/food-nutrition/vitamin-supplements/vitamin-c-benefits.htm


Cheese/Milk: provide calcium, protein and phosphorus. Calcium is vital for strong bones and teeth. Calcium also helps regulate your heartbeat. Phosphorus us important for cell production. Always look for cheese and milk that advertises “No Growth Hormones.” http://www.preventcancer.com/consumers/general/milk.htm