Evolving Wellness^TM

 TYPE: Lunch, Dinner            PREP TIME: < 30 mins

Goodies Needed

• Olivieri Fresh Whole Wheat Broccoli & Cheese Ravioli
• Fresh Corn on the Cob (preferably organic)
• Tomatoes (organic)
• Eggplant (organic)
• Broccoli (organic)
• Green Bell Pepper (organic)
• Garlic
• Olive Oil
• Fresh Basil Leaves
• Spices such as McCormick No Salt Garlic & Herb Seasoning

* Quantities depend on number of people you are serving and portion sizes

McCormick Garlic & Herb Seasoning, Salt Free, 2.75-Ounce Unit (Pack of 12)
Price: —

Preparation Steps

• Wash the vegetables
• In a large pan heat up a little bit of olive oil (2-3 tablespoons)
• Mince some cloves of garlic
• Cut up the broccoli into small pieces
• Peel the eggplant and dice it
• Dice the green bell peppers
• Add the garlic, broccoli, eggplant and peppers into the warm olive oil pan
• Chop up some basil leaves finely and add into the vegetable pan with some of your favorite spice(s)
• Stir everything thoroughly and sauté on medium heat for about 10  minutes (or until desired texture of the vegetables has been reached), stirring from time to time
• Cook the pasta as per package instructions (usually takes about 3 minutes in boiling water)
• Once the pasta is cooked, drain it
• You may want to stir in a little bit of olive oil to the pasta to prevent it from sticking
• Steam the corn on the cob over or in a little bit of boiling water for a few minutes (or leave raw if preferred)
• Cut up the tomatoes into quarters and arrange on plate
• Once the vegetables, pasta and corn are ready arrange on plate as seen in photograph
• Come back and let me know how you liked it!

Meal Nutritional Benefits

Whole Wheat Pasta

• offers healthy source of complex carbohydrates, which help to regulate healthy blood-sugar levels
• good source of (in descending order): manganese, fiber, tryptophan and magnesium
• helps to maintain a healthy weight, reduces risk of metabolic syndrome, lowers risk of diabetes type 2, helps prevent gallstones
• enhances intestinal health by keeping you regular, protects against breast cancer, helps prevent childhood asthma, enhances cardiovascular health and contains an excellent dose of phytochemicals to promote overall health
• for more information, visit the whole wheat detailed overview from World’s Healthiest Foods

Broccoli:

• good source of (in descending order): vitamin C, vitamin K, vitamin A, folate, fiber, manganese, tryptophan, potassium, vitamin B6, vitamin B2, phosphorus, magnesium, protein, omega 3 fatty acids, vitamin B5, iron, calcium, vitamin B1, vitamin B3, zinc and vitamin E
• contains phytonutrients and antioxidants to help protect against cancers especially (bladder, ovarian and prostate), increases cell’s detoxification ability and supports stomach health
• helps fix sun damaged skin, prevents cataracts, boosts the immune system, helps build stronger bones and helps prevent birth defects while pregnant
• for more information, visit the broccoli detailed overview from World’s Healthiest Foods

Corn:

• good source of (in descending order): vitamin B1, folate, vitamin C, fiber, magnesium,  phosphorus, vitamin B3, vitamin B5, manganese, potassium, protein, vitamin B2, zinc and iron
• excellent source of folate, reduces the risk of heart attacks, enhances healthy brain function, promotes lung health and promotes overall health
• for more information, visit the corn detailed overview from Nutrition Data or the corn overview from World’s Healthiest Foods

Tomatoes:

• Excellent source of lycopene - an antioxidant found to decrease many cancers as well as heart disease

• good source of (in descending order): vitamin C, vitamin A, vitamin K, molybdenum, potassium, manganese, fiber, chromium, vitamin B1, vitamin B6 and folate

• aside from preventing a list of cancers, especially of the prostate, they also enhance prostate health, colon health and pancreatic health
• for more information, visit the tomatoes detailed overview from World’s Healthiest Foods

Eggplant:

• good source of (in descending order): fiber, potassium, manganese, copper, vitamin B1, vitamin B6, folate, magnesium, tryptophan and vitamin B3
• source of highly beneficial phytonutrients, including flavonoids and antioxidants
• protects against free radical damage, promotes cholesterol reduction and promotes cardiovascular health
• for more information, visit the eggplant detailed overview from World’s Healthiest Foods

Bell Peppers:

• good source of (in descending order): vitamin C, vitamin A, vitamin B6, fiber, molybdenum, vitamin K, manganese, folate, potassium, vitamin B1, vitamin E, tryptophan and copper

• helps reduce risk of cancer and cardiovascular disease, protects against rheumatoid arthritis, promotes healthy eyesight and lungs, and enhances overall good health 
• for more information, visit the bell peppers detailed overview from World’s Healthiest Foods

Olive Oil:

• Rich in monounsaturated fat and polyphenols
• Protects against chronic degenerative diseases, increases life span, protects against heart disease, enhances healthy blood pressure, enhances proper gastrointestinal health and reduces breast cancer risk
• helps control proper blood sugar, helps prevent belly fat and insulin sensitivity, helps prevent bone loss, has anti-inflammatory benefits, helps protect from free radical damage, helps maintain healthy weight and protects against H. pylori
• for more information, visit the olive oil detailed overview from World’s Healthiest Foods

Garlic:

• Adds a rich aroma to any meal
• good source of (in descending order): manganese, vitamin B6, vitamin C, tryptophan, selenium, calcium, phosphorus, vitamin B1, copper and protein
• has numerous cardiovascular benefits including: helping prevent atherosclerosis and diabetic heart disease, reducing risk of heart attack or stroke, inhibits coronary artery calcification plus many more
• protects against many cancers, protects against asbestos and promotes healthy weight control
• has anti-inflammatory, antibacterial and antiviral activity
• promotes optimal health
• for more information, visit the garlic detailed overview from World’s Healthiest Foods

Basil:

• good source of (in descending order): vitamin K, iron, calcium, vitamin A, fiber, manganese, magnesium, vitamin C and potassium
• contains excellent mix of flavonoids that offer protection at the cellular level
• anti-bacterial, anti-inflammatory, and enhance cardiovascular health
• for more information, visit the basil detailed overview from World’s Healthiest Foods