FAMILY FAVORITE, EASY VEGGIE BAKE

This is an easy, satisfying, healthy meal. A favorite among many types of eaters!
I have adapted this over time using many different combinations of veggies. All are good!
For my recipe I use a 10 cup Corning Ware baking dish with cover.

Ingredients:
 Fill your baking dish a little more than half way full with a variety of veggies.
 I include, 1 finely chopped onion

3 garlic cloves
1 small eggplant, I leave skin on and dice small
1 cup mushrooms chopped (your favorite variety)
 small zucchini chopped
1/2 cup frozen peas
1/2 cup frozen or fresh green beans
Any other veggies that sound good to you or you have in your refrigerator!
1 tablespoon each of basil and oregano.
* crushed red pepper if you like a little heat!
Then add:
1 cup of cooked OR uncooked small whole wheat pasta (like elbows)
I have great luck with uncooked pasta, just make sure they are well covered with veggies and sauce.
1 jar 25.5 oz of your favorite pasta sauce. I use Muir Glen.
Stir sauce into veggies and pasta until well coated.
Optional sprinkle shredded Parmesan or mozzerella cheese on top.
Cover and bake for 1 hour at 350
About 4 servings
* Double and freeze some for another night, or share with a friend or neighbor.

For more health tips check out my web site heidi-colella.com

RECIPE: QUINOA SALAD WITH SWEET POTATOES, BEETS AND POMEGRANATE

       

Sweet potatoes are on everyone’s mind this season. They seem to go hand in hand with the holidays, and fortunately, eating these and other sweet vegetables needn’t be limited to this time of year. Cravings for sweets can be greatly reduced by adding sweet vegetables, such as sweet potatoes, yams, parsnips, beets, squash, turnips and rutabagas to your daily diet. Sweet potatoes elevate blood sugar gently rather than with the jolt delivered by simple refined carbohydrates, so there’s no energy crash after you eat them.

Much higher in nutrients than white potatoes and especially rich in vitamin A, sweet potatoes offer a creamy consistency that is satisfying and soothing. They are healing to the stomach, spleen, pancreas and reproductive organs and help to remove toxins from the body. They can increase the quantity of milk in lactating women and can lessen cramps and premenstrual symptoms. If you don’t have any sweet potatoes in your kitchen, go out and buy some (organic and local if possible) and make the recipe below.

PUTTING A HEALTHY BALANCE BACK INTO THE HOLIDAYS

      The holidays mean many things to many people, gratitude, family traditions, and celebration.  It is so easy to get caught up in the festivities of the season. Parties, over consumption, extra   demands and financial stretching, cause us to sleep less, drink more and slack off our normally           
healthy routines and self-care. This adds up to increased stress, depression and exhaustion.

Lets set some goals this holiday season to help embrace the true spirit of the holidays with grace. Plan ahead to keep it simple. Infuse thoughtfulness into your gifts and food. Allow yourself to say no to anything that does not add to the joy of the season for you. It will be the best gift you can give yourself and others.
Find ways to celebrate what really matters. There is no need to rely on overspending and over consumption. Be creative. Make the time to spend with those you care about and are important to you. Give yourself some kindness and self-care. Take time to pause, appreciate stillness, and breathe. What is it that renews you? Makes your day run smoother? Take a walk outdoors. Have an afternoon cup of tea. Take a yoga class. Make time for that soothing bath. Give kindness to others. Offering a smile and assistance to a harried stranger can make all the difference. Volunteering when possible provides a richness and fulfillment to you as well as others. Spend time instead of money to make memories. Let go, celebrate gratitude. Forgive people, release negative feelings and self-talk. Focus on what brings joy to you and those around you, embrace the true spirit of the holidays. Like what you are reading, check out my web site heidi-colella.com and like my face book page for more healthy information http://www.facebook.com/HeidiColellaHealthCoach