16 plum tomatoes diced and seeded *You can also use 10 plum and a small carton of Grape tomatoes sliced in half. Some provide a sweeter flavor than others and mixing them allows you to create to your preferred taste
6 cloves of garlic, chopped (you can add more according to your taste preference)
1 small sweet onion, diced
Handful of Romano cheese
1 pound of whole wheat pasta (Spaghettini, rotini, and penne are all good choices)
Handful of Kalamata olives
Ribboned basil
Procedure
Put a large pot of water on the stove to boil adding in a palm-full of salt. When the pot is at a full boil add your favorite pasta.
Now to start the sauce, put a large, deep pan on medium heat and add the olive oil and garlic.
Once you smell the garlic, add the onion, then tomatoes, and bring to a simmer.
When the veggies are softening, add the Romano cheese and reduce heat until the pasta is ready.
Strain the pasta and add it to the sauce mixture. Toss all ingredients, adding the sliced Kalamata olives and ribboned basil with another toss of Romano cheese on top for the final presentation.
It’s strawberry season! These potent little packages protect your heart, increase HDL (good) cholesterol, lower your blood pressure, and guard against cancer. Packed with vitamins, fiber, and particularly high levels of antioxidants known as polyphenols, strawberries are a sodium-free, fat-free, cholesterol-free, low calorie food.
Ingredients
Dough
2 cups oats (gluten-free if needed
1 cup almond flour
1 cup oat flour
1 small banana
¼ cup maple syrup or agave syrup
¼ cup coconut milk
2 teaspoons baking powder
Strawberry filling
3 cups diced fresh strawberries
⅓ cup maple syrup
2-3 teaspoons lime or lemon juice
5 teaspoons chia seeds
3 teaspoons cornstarch or potato starch
Procedure
Preheat oven to 350 degrees F.
Put all the ingredients for the strawberry filling into a saucepan, bring to a boil, and let simmer for 5-10 minutes on low heat, stirring occasionally.
Mix all ingredients for the dough in a bowl by hand or using a hand mixer.
Press ⅔ of the dough evenly into an 8×8 pan lined with parchment paper and greased. Pour strawberry mixture over crust.
Crumble the remaining ⅓ of dough on top.
Bake for 20-25 minutes, until top is golden brown.
Time for broccoli! Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. This vegetable can be enjoyed raw or cooked, but recent research shows that gentle steaming provides the most health benefits. Broccoli has a reputation as a superfood, given that it is low in calories but contains a wealth of nutrients and antioxidants – AND is an anti-inflammatory powerhouse!
Add garlic to reduce the risk of high cholesterol, heart disease, high blood pressure, and colds and flu, along with increasing athletic performance, strengthening bones, and improving memory and skin.
Ingredients
4 pounds broccoli
4 garlic cloves (peeled, sliced thin)
Extra virgin olive oil or butter flavor coconut oil for keto
1½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
2 teaspoons grated lemon zest
2 tablespoons freshly squeezed lemon juice
⅓ cup freshly grated Parmesan cheese
Directions
Preheat oven to 425 degrees F.
Cut the broccoli florets from their thick stalks, leaving an inch or two of stalk attached and discarding the rest of the stalks. Cut the larger pieces through the base of the head with a small knife, pulling the florets apart. You should have about 8 cups of florets.
Place the broccoli florets in a large bowl. Add the sliced garlic and drizzle with 5 tablespoons of olive oil. Sprinkle with the salt and pepper.
Roast for 20 to 25 minutes, until crisp-tender and the tips of some of the florets are browned.
Remove the broccoli from the oven and immediately place back into the large bowl. Toss with 1½ tablespoons of olive oil, along with the lemon zest, lemon juice, and Parmesan cheese.
Fresh Take 