This meal can be as simple or creative as you choose to make it, depending on whether you wish to make your own ravioli. Store bought, prepared ravioli has lots of undesirable ingredients, so if one is not opting to make their own ravioli, it is best to just use brown rice pasta with this meal. It is a unique meal that blends various flavors, while bringing together a good variety of vegetables. It provides complex carbohydrates, proteins and fiber, while being naturally low in fat. It is high in fiber and composed of nutrient-dense calories.
TYPE: Lunch, Dinner
PREP TIME: < 30 mins
SERVINGS: not set, quantities depend on personal needs
- Can be wheat/gluten free depending on pasta choice
- Refined sugar-free
- Homemade ravioli or Brown Rice Pasta (organic, whole grain)
- Garlic (organic)
- Onion (organic)
- Tomatoes (organic)
- Eggplant (organic)
- Broccoli (organic)
- Green Bell Pepper (organic)
- Balsamic Vinegar (organic)
- Dried Basil (organic)
- Dried Oregano (organic)
- Black Pepper (organic)
- Sea Salt or Himalayan Salt (unrefined)
- Corn (organic, preferably local; if not available, skip to avoid GMOs)
- Pot, large, 5 quart
- Ravioli maker (optional)
- In a large pot, begin to cook the pasta as per package or recipe directions.
- In a large pan, begin to heat a thin layer of water on low-medium heat.
- Cut a desired amount of the onion, peel and dice. Place into the pan. Make a note of your time, so that in total everything on the pan cooks for 10 to 15 minutes only.
- Peel and mince some cloves of garlic. Add to the pan. Cover with a lid and continue cooking (sautéing).
- Wash the eggplant, cut a desired amount, and peel the skin off. Cut the eggplant into slices and then dice into cubes. Add to the pan, cover back and continue cooking.
- Wash, core and dice a desired amount of green bell peppers. Add to the pan, cover, and continue to cooking.
- Sprinkle in some dried basil and oregano, as well as salt and pepper. Stir everything together and continue cooking.
- Wash a desired amount of broccoli, and chop into smaller floret pieces. Add to the pan, along with a few tablespoons of balsamic vinegar. Stir everything together and allow to cook just until the broccoli is dark green and softened, about 2 to 4 minutes in covered pan.
- If using corn, remove leaves and strings, and steam to your liking in a pot/pan using a small amount of water.
- Once the pasta is cooked, drain the water and rinse well. Place some of the pasta onto your meal plate(s).
- Once the pan veggie mixture is done, remove from heat, and place on top of the pasta or ravioli.
- Garnish with fresh tomatoes or olives, along with the optional corn. Enjoy.
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
- 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
- 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
- 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
- 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
- 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
- Contains antioxidants, as well as antibacterial and antiviral properties
- Enhances healthy digestion and weight maintenance as it can suppress appetite and increase the amount of time it takes for the stomach to empty
- Can help regulate blood sugar, cholesterol and blood pressure, and is linked to positive effects on the cardiovascular system
- For more information, read about the health benefits of balsamic vinegar
- 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
- contain numerous flavonoids
- good source of (in descending order): chromium, vitamin C, fiber, manganese, molybdenum, vitamin B6, tryptophan, folate, potassium, phosphorus and copper
- helps lower blood sugar, enhances cardiovascular health, lowers high cholesterol, reduces risk of colon cancer when regularly consumed and protects against many other cancers like ovarian cancer
- boosts bone health, has anti-bacterial and anti-inflammatory properties
- for more information, visit the onion detailed overview from World’s Healthiest Foods
- Good source of (in descending order): vitamin K, manganese, iron, fiber, omega-3, calcium, vitamin A and vitamin C
- Acts as an effective antibacterial, acts as a potent antioxidant and promotes overall good health
- For more information, visit the oregano detailed overview from the World’s Healthiest Foods
- 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
- Good source of: manganese, vitamin K, iron and fiber
- Helps prevent the formation of intestinal gas, increases the absorption of nutrients from foods, and enhances overall good digestive health
- Also contains antibacterial and antioxidant properties
- For more information, visit the black pepper detailed overview from World’s Healthiest Foods
Unrefined Sea Salt:
- Naturally occurring complex of sodium chloride, which includes major minerals such as calcium and magnesium and a complete complement of essential trace minerals
- Alkalizing to maintain proper acid/alkaline body balance
- Has helped to promote optimal health in civilizations for centuries