Pasta with tomato sauce and chicken Italian sausage
8 oz Delallo 100% Organic Whole Wheat Pasta (any type/ any other organic whole wheat pasta brand)
12 oz All Natural/Organic Tomato pasta sauce (my favorites are Prego chunky garden 100% natural Italian sauce or Sprouts Natural Tomato and Basil Italian sauce)
1/2-1 lbs bulk chicken sweet Italian sausage (can be replaced by chicken spicy Italian sausage- Sprouts and Wal-Mart sell these items)
Add pasta to boiling water. Let boil for 7-12 minutes (cooking time varies) or until soft all the way through. While pasta boils, in a frying pan, cook chicken sausage until cooked thoroughly. ** Remember this is chicken and must be cooked through in order to cook out salmonella. After chicken is cooked, add pasta sauce and reduce heat to medium. Let sit and bring to a soft boil. Once it boils and sauce is heated all the way through, reduce heat to warm. Once pasta is cooked until soft, strain water and rinse the pasta. Put pasta back in pan and add the sausage and sauce mixture to the pasta. Stir and serve hot. Enjoy! Feeds 2-3 people.
Chicken/Tofu Skewers (kabobs)
14 oz of extra firm tofu (must be extra firm) or 1/2-1lbs. of boneless, skinless chicken breast
Low sodium Soy sauce
All-natural or organic garlic salt
6-8 metal or wooden skewers
Various Veggies:
-onion
-zucchini
-green, red, or yellow bell peppers
-potatoes
-mushrooms
Cut the tofu or chicken into small cubes. Cut the various veggies into small enough pieces that they can be easily skewered. Next put the food on the skewers by alternating between the tofu/chicken and the veggies. One kabob may look like this: tofu, onion, zucchini, green bell pepper, tofu, onion, zucchini, green bell pepper, etc. You can also switch up the veggies on each individual skewer and give yourself some variety to your meal. Next put the skewers on a large platter or plate and pour a generous amount of soy sauce on them. Turn the skewers and repeat until all of each skewer has been soaked in soy sauce. Finally, sprinkle on garlic salt (do not overdo, because soy sauce is already salty). Do not forget to turn the skewers as you sprinkle to apply the garlic salt all the way around the skewers. Cook skewers on an outdoor grill or the George Foreman round kabob grill. Cook until tofu is brown on the outside and chicken is no longer pink on the inside. Enjoy! Feeds up to 4 people.
Delicious Turkey Burgers
- 1-1.25 lbs. of ground turkey (preferably as lean as you can get)
- Organic garlic salt (or regular salt if you don't have any organic on hand, and goodness don't go out and buy any if you already have some non-organic at hand. That would not be economical.)
- Basil
- Parsley
- White Onion (organic if you can)
- One egg (optional)
- George Foreman grill (if available)
Take the turkey and place it in a large bowl. Dice up a few slices of onion and mix in the turkey (with your hand). Add parsley, basil, and garlic salt and mix the ingredients in (with your hand). If it appears that there is not enough seasoning, repeat adding in the seasonings until it looks and smells amazing. If you want you can add an egg to paste all the turkey together. However, I never find this necessary so I typically don't add the egg. Pull a part a section of the mixture, roll it into a ball, and flatten the ball out to create a hamburger patty. Repeat this until all of the ground turkey is in the form of a patty. Put the patties on the grill and cook until no longer pink all the way through. Note: this is poultry so you do not want pink in the middle like you would beef. Now, ENJOY!
This turkey burger is great without any additional seasonings or even a bun! I eat it plain just the way it comes off the grill. My husband does tend to enjoy eating his turkey burger with ketchup, but we tend to not eat them with buns simply because they are self-sustaining.
To make this a complete healthy meal, cook up some brown rice or a red baked potato, and also include some raw vegetables. Vegetables are better raw, because even when lightly steamed, half of the nutrients are cooked out of them.
Whole Wheat Pancakes (From cooks.com)
- 2 cups whole wheat flour
- 2 teaspoons baking powder
- 1 teaspoon salt
- 2 eggs, well beaten
- 2 cups milk
- 2 tablespoons vegetable oil (or canola oil)
To make a complete meal, serve with egg whites or boiled eggs and remove the yolk, and some turkey bacon/chicken sausage. Drink it with a little milk and you have just about every food group covered.
Tuna Pasta Salad
- 8 oz Delallo 100% organic whole wheat elbow pasta
- 3 large spoon fulls of Mayonnaise (look for canola mayonnaise without processed ingredients)
- 1/2 can of large pitted black olives
- 1 stalk of celery
- raisins (optional)
- walnuts (optional)
- 1/4 c skim milk
Whole Wheat Bread (w/ or w/o ground flax seed)
- 6 c whole wheat flour
- 2 c warm water*
- 2 eggs
- 2 teaspoons salt
- 2 tablespoons oil
- 2 tablespoons dry milk*
- 2 tablespoons yeast
- 1/3 c sugar
- 2 large spoonfuls of ground flax seed (optional)
Combine 2 cups of whole wheat flour, the warm water, eggs, salt oil, dry milk, yeast, and sugar in mixer. Mix on medium for 3 minutes. Put kneading hook on and slowly add the last few cups of flour or until you reach bread consistency while the bread is being kneaded. If you reach desired bread dough consistency, you do not need to add all 4 cups of flour. When bread dough consistency is met, knead the dough for five minutes. Put non-stick spray, butter, or oil in two bread pans, place the dough in the pans and bake on 350 degrees for thirty minutes.
You can add the flax seed into the recipe for another healthy option.
Whole Wheat Blueberry Muffins (from Cooks.com)
- 1 egg
- 1/2 cup milk
- 1/4 cup applesauce
- 1 1/2 cups whole wheat flour
- 1/2 c honey
- 2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 cup of fresh blueberries
- 2 large spoonfuls of ground flax seed (optional)
