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

Roasted Acorn Squash

Recipe 16: Oven Roasted Acorn Squash

2 servings 

Ingredients:

1 acorn squash

1 tablespoon cinnamon

2 tablespoons butter

2 tablespoons brown sugar

Dash of salt

Directions:

Preheat oven to 400. Cut Acorn squash in half. The easiest way l have found to do this is by standing the squash on its stem for balance. Remove seeds. Lightly salt both halves and add a dusting of cinnamon. In a small bowl, melt butter and add brown sugar. Brush the mixture over the squash. Bake for 1 hour.

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

Acorn Squash: one serving of acorn squash contains 145% vitamin A. It is rich in Vitamin C, Folate, Potassium, manganese, and beta carotene. Deficiency in Potassium can result in low blood sugar, poor brain function, anxiety, stress, muscle weakness, and stroke. Vitamin A helps maintain mucus membranes, bones, and has the ability to fight cancer.  Vitamin A deficiency can lower your ability to fight infections.

Cinnamon: contains Vitamin C, Vitamin K, Calcium, Manganese, and Iron. Vitamin C boosts the immune system and helps improve skin elasticity. Vitamin K supports proper brain function, bone health and also has anti inflammatory properties.  Manganese is being researched for its ability to help with conditions such as osteoporosis, arthritis and diabetes. 

Recipe 15: Beef and Bean Soup

Recipe 15: beef and bean soup

Serves 4 generously   prep time 15min  cook time 1-3hours

Ingredients

1lb lean ground beef

1 tablespoon garlic

2tbl spoons olive oil

1 can diced tomatoes (or two diced tomatoes)

1 can butterbeans or cannaleni beans (drain and rinse)

1 can chili beans

1 can red beans or kidney beans (drain and rinse)

2 cans of water

3 bullion cubes

2 green peppers (cut into bite size pieces)

1 tablespoon pepper

1 tablespoon dried oregano

1 tablespoon basil

Directions:

In large pot add olive oil and minced garlic. Add beef and brown over medium heat. When beef is cooked add all other ingredients. Bring to boil and reduce to simmer. Simmer at least 1 hour (but can simmer for as long as 3) 

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

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Lean beef: 6oz of lean beef supplies 100% of an adults protein for the day. And as long as the beef is LEAN it is low in cholesterol and provides iron that your body needs to form red blood cells, which prevents anemia. Lean red meat also has a good amount of zinc which supports a healthy brain and immune system.

Beans: beans are high in fiber, iron, calcium, magnesium, potassium, and protein. Iron and protein are vital for blood health. Soluble fiber helps to control cholesterol. It acts as a sponge and pulls bad cholesterol from your blood. If a food has fiber it is going to have magnesium. Magnesium helps relieve constipation and may assist with indigestion. Potassium is an electrolyte. Electrolytes are key factors in regulating blood pressure

 Bell Peppers: contain carotenoids. Red peppers contain more antioxidants than any other color, such as lycopene. Bell peppers contain Vitamin A, Vitamin C, and fiber. Vitamin A benefits eye health. Vitamin C boosts the immune system and also wards off cardiovascular disease. A diet high in Vitamin C also reduces wrinkles in skin by promoting elasticity.

Recipe 14: Fried Egg and Quinoa Salad

Recipe 14: Fried Egg and Quinoa Salad

Serves 1

Ingredients:

¼ cup quinoa

½ cup water

1 egg

1 red bell pepper

Handful shelled sunflower seeds

1 oz Feta Cheese

1 tablespoon butter

1 tsp salt

1 tsp dried basil

Directions:

(quinoa)

Add water, salt, basil and quinoa to saucepan. Heat to a boil then simmer for 10-15 min covered. When water has been fully absorbed add sliced bell pepper, crumbled feta cheese, and sunflower seeds

(egg)

Add butter to a skillet. Over medium heat, after butter is melted, add egg. When the whites are no longer translucent, use a spatula to gently turn the egg without breaking the yolk. Then add egg over quinoa salad and serve.

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

Quinoa: The way I would describe the flavor and texture of quinoa would be if rice and pasta fell in love and had a super baby. It compares so greatly to a small pasta but contains an amazing amount of insoluble fiber (the fiber that helps you have regular bowel movements), iron, protein, and folate. It is often recommend to vegans and vegetarians. It is also gluten free. I cook it in low sodium chicken stock to add flavor but it is also very good when cooked in water. Folate adds in the formation of red blood cells, as does iron.

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Vitamin C boosts the body’s immune system and wards off cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. Beta carotene converts to vitamin A in the body. It improves eye health. Deficiency in Vitamin A can cause reproductive problems.  Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function. Basil is a fairly mild herb and easy to add to any recipe.

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 as also been associated with decreased risk of cardiovascular disease and macular degeneration (eye) according to Mayoclinic.com

Egg: Because eggs contain cholesterol they have gotten a negative reputation. This website outlines several of the benefits to eating eggs. They are one of the few foods that contain vitamin D. Woman who eat 6+ eggs a week are said to be at a lower risk of breast cancer. Eggs are a wonderful, low calore source for protein. They strengthen eye health and are full of antioxidants.http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Sunflower Seeds: source of heart healthy fats that can help fight high blood pressure. Contain B vitamins and vitamin E. B vitamins help your body turn food into energy. Vitamin E is a strong antioxidant that reduces damage caused by oxygen on cells and organs. If you do not like (or have) sunflower seeds you can substitute any other nut.

Cheese: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.

Recipe 13: Sweet Potato and Carrot side dish

Recipe 13: Roasted Sweet Potatoes and Carrots side dish

Serves 4

Ingredients:

2 sweet potatoes

2 large carrots

1 tablespoon minced garlic

2 tablespoons olive oil

1 tablespoon Italian seasoning (basil, parsley, oregano)

1 tsp salt

1 tsp pepper

Directions: Preheat oven to 400. Peel carrots and slice into ¼ inch pieces. Slice sweet potatoes into ¼ inch slices. Place on cookie sheet. Add all other ingredients and use hands to toss. This will ensure every vegetable slice is coated in seasoning and olive oil. Bake for 30 minutes, use spatula to turn veggies, then back an additional 15-20 minutes.

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

Sweet Potatoes: sweet potatoes, pound for pound, are one of the most nutritional foods. They are full of beta carotene. They help to regulate blood sugar, and are full of fiber, vitamin C, vitamin D, magnesium, Iron and B6. Vitamin C helps skin to retain elasticity (reducing wrinkles). It aids in the formation of bones and prevents cold and flu related illness. Magnesium maintains healthy heart, muscle and nerve function. Magnesium also helps the body to absorb calcium which is essential for bone strength.

Carrots: Because of its bright orange color, you can tell carrots are loaded with beta carotene which maintains vision and eye health. Carotenoids are being looked at for their ability to prevent certain cancers.

Garlic: contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Olive Oil: Omega-9 fatty acid which helps reduce the risk of heart disease. Monounsaturated fats in olive oil can lower blood pressure. It also has anti-inflammatory agents.

Basil: Contains antioxidants, beta carotene, vitamin c, iron, calcium, and potassium. Beta carotene works with vitamin A to improve eye health. Iron is necessary to produce new red blood cells, and calcium helps to build strong bones. Potassium moderates your metabolism and aids in healthy kidney function.

Parsley: Parsley is a very mild herb, which makes it an easy addition to any meal. It is full of antioxidants, vitamin A, vitamin C, vitamin K, and Zea-xanthin. Zea-xanthin is a carotenoid  that can help prevent macular degeneration. Vitamin K is essential for bone health.

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Recipe 12: Lean beef meatballs and portabella mushrooms

Recipe 12: Lean beef meatballs and portabella mushrooms

serves 2-3

Ingredients

1lb lean ground beef

1 egg

15-20 basil leaves

1 tablespoon garlic

1/3 cup breadcrumbs

1 tablespoon oregano

½ cup grated parmesan (the real stuff, not the unrefrigerated Kraft stuff)

1 tablespoon Olive oil

1 Jar tomato sauce (use your preferred)

1 cup water

3 portabella mushroom caps

Directions

To make meatballs, add beef, egg, chopped basil leaves, garlic, breadcrumbs, oregano, parmesan, and olive oil to a mixing bowl. Use your hands to mix all ingredients together. Do not over mix or meat will be tough. Form balls slightly larger than a golf ball and add to a preheated pan (on medium). When all meatballs are in the pan, reduce heat to simmer and add tomato sauce and water. The water is needed to keep the sauce from burning. Allow to simmer for 2-3 hours gently stirring one time per hour. During the last 15-20 minutes of cook time add sliced mushroom caps and gently stir. If desired, serve over pasta.

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

Lean beef: 6oz of lean beef supplies 100% of an adults protein for the day. And as long as the beef is LEAN it is low in cholesterol and provides iron that your body needs to form red blood cells, which prevents anemia. Lean red meat also has a good amount of zinc which supports a healthy brain and immune system.

Egg:  Because eggs contain cholesterol they have gotten a negative reputation. This website outlines several of the benefits to eating eggs. They are one of the few foods that contain vitamin D. Woman who eat 6+ eggs a week are said to be at a lower risk of breast cancer. Eggs are a wonderful, low calore source for protein. They strengthen eye health and are full of antioxidants. http://www.healthdiaries.com/eatthis/10-health-benefits-of-eggs.html

Basil: 2 tsp of basil contain 60% of your Vitamin K for the day. Vitamin k is important for normal blood clotting and cell growth (according to WebMD) If you have a shortage you may bruise easy, have nosebleeds or weak bones.

Garlic: garlic contains sulphur (which is responsible for its strong smell and flavor). The sulfide allicin helps regulate blood cholesterol. It is high in selenium, which strengthens the immune system and will help you fight off colds, other viral diseases, and protect you from cancer. (the National Institutes of Health claim that higher selenium intake reduces the risk of death from lung cancer)

Oregano: Oregano is high in antioxidants. Antioxidants are what fights and prevents the development of diseases such as cancer and arthritis. Similar to basil, It also has antibacterial and antifungal quantities.

Cheese: Source of calcium which is necessary for strong bones and teeth. Low calorie cheese contains less lactose than full fat cheeses so if you have an allergy, low fat cheese may not upset your stomach.

Olive oil: Omega-9 fatty acid which helps reduce the risk of heart disease

Tomato: are rich in lycopene, which is a carotenoid. Fruits and vegetables rich in carotenoids are bright red. Lycopene will reduce your risk of developing osteoporosis and help prevent macular degeneration. Eating high levels of lycopene have proven to ward off many cancers. There is no other food as rich in the antioxidant as the tomato. http://healthfood-guide.com/tomatohealthbenefits.aspx

Mushrooms: portabello mushrooms provide selenium, copper, phosphorus and potassium. According to whfoods.org, copper helps your body utilize iron (which prevents anemia), reduce tissue damage, maintain healthy bones and tissue, produce melanin (which gives your skin color), maintains normal thyroid function, and protects your nerves.