How to get good fats and vitamins into a simple, complete family meal
Here’s a simple meal that will get healthy fats and nourishing vitamins onto your family’s dinner plate. Good tomato sauces for pasta begin in the sauté pan with quality healthy cooking oil and lots of garlic. Combined with a dark leafy-green garden salad with a variety of vegetables and you’ve got a vitamin pill on a plate.
Jarred pasta sauces are convenient but can be hiding sugar or HFCS. Scratch is so much better.
Tomatoes: A study published in the journa...
How to get good fats and vitamins into a simple, complete family meal
Here’s a simple meal that will get healthy fats and nourishing vitamins onto your family’s dinner plate. Good tomato sauces for pasta begin in the sauté pan with quality healthy cooking oil and lots of garlic. Combined with a dark leafy-green garden salad with a variety of vegetables and you’ve got a vitamin pill on a plate.
- Jarred pasta sauces are convenient but can be hiding sugar or HFCS. Scratch is so much better.
- Tomatoes: A study published in the journal “Neurology” reported that men who ate more lycopene had a lower risk of strokes.
- Potential to prevent prostate cancer,
- Tomato sauce contains vitamin C, iron and fiber
- For sautéing and salad dressings, many switched to avocado oil after learning the extra virgin on the grocer’s shelves, isn’t so extra virgin according to some reports. (60 Minutes “Olive Oil” report)
Avocado oil:
- Shown to help decrease triglyceride levels and lower blood pressure. reduces risk of cardiovascular disease.
- Anti-inflammatory reduces arthritis pain.
- A good source of vitamin E
Note: Omega-6.
- Practice moderation with grapeseed and other nut and seed oils which are high Omega-6. Eat an equal balance of omega-6 to omega-3.
- Increases inflammation.
Pasta with garlic, tomato sauce, fresh basil and parmesan
1-pound pasta, cooked to package instructions-(I prefer Barilla Plus)
4 tbsps. EVOO or avocado oil
8 cloves of garlic, minced-anti-cancer
½ tsp. ea. Himalayan salt and black pepper
½ tsp. hot pepper flakes
1 small can tomato concentrate-lycopene
1 cup water
1 package of fresh basil, julienned
Parmesan
In a large sauté pan, add oil, garlic, pepper flakes and black pepper and gently simmer over medium heat for several minutes. Don’t walk away.
Add tomato concentrate and water then mix / whisk thoroughly.
Reduce to low heat and simmer for 1 minute. Adjust salt and pepper.
Add pasta, gently toss to coat.
Served topped with fresh basil leaves, ground fax or chia seed, and parmesan cheese or nutritional yeast flakes.
(Bonus Recipes!)
Garden “Vitamin” Salad
Dark leafy greens (Baby kale, spring greens, spinach)
Zucchini, cherry tomatoes, cauliflower and broccoli florets, diced raw beets, and red onion
Sliced avocado-good fat
Walnuts-Omega-3
Chia or ground flax seed-Omega 3, fiber and plus protein
Basic salad dressing (ball jar)
½ cup extra virgin olive oil or avocado oil-vitamin E and antioxidant
3-4 tbsp. apple cider vinegar, lemon juice or red wine vinegar-alkaline
1 tsp. Dijon
¼ tsp. ear Himalayan salt and black pepper
1 tbsp. sweet onion
Live Right Now theme music is “future soundtrack II” by Adam Henry Garcia found on the Free Music Archive licensed under CC BY-NC-SA 4.0
