Balanced Meal: Bruschetta, Spinach Salad, and Minestrone soup,

To begin. Serve your guests the elegant Bruschetta.
Bruschetta:

Ingredients:

• tomatoes
• garlic cloves
• olive oil
• basil
• lemon juice
• salt & pepper
• french bread

Directions:

1. Deseed the tomatoes and slice into cubes
2. Mince garlic 
3. Cut basil into thin slices
4. Put tomatoes, garlic, olive oil,basil, salt & pepper, and lemon Juice in a bowl and stirr
5. Slice and toast bread
6. Place a spoonful of mixture on each slice
7. Enjoy!!!

Then You Toss the decadent spinach Salad
Spinach Salad:
Ingredients:

• Spinach
• strawberries
• apples
• Pecans

Directions:

1. Wash the spinach, apples and strawberries.
2. then slice the apples and strawberries
3. Chop up the pecans in a food processor
4. Mix ingredients in a bowl

Vinaigrette:
Ingredients:

• 2 Tablespoons finely minced garlic
• 1 Tablespoon Dijon Mustard
• 1/2 cup balsamic vinegar
• 1/4 cup of hot water
• 1 tablespoon sugar
• tablespoon olive oil
• salt and pepper

Directions:

1. In a food processor combine garlic and mustard until well mixed
2. Whisk in balsamic vinegar, hot water and sugar
3. Slowly add in olive oil mixing until emulsified
4. Add salt and pepper to taste. Use immediately or cover and refrigerate

Finally you serve the savory Minestrone soup which is one that your guests are sure to love

Minestrone Soup:

Ingredients:

• 14.5 oz diced tomatoes
• 2 tbsp. tomato paste
• ¼ cup sun dried tomato pesto
• 1 Parmesan rind
• 4 cups vegetable stock
• 2 cups water
• 1 cup carrots, diced
• 1¼ cup celery, diced 
• 1½ cup white onion
• 4 cloves garlic, minced
• 1 tsp. dried oregano
• 1 sprig rosemary
• 2 bay leaves
• salt and pepper
• 1 can red kidney beans, drained and rinsed
• 1 can great north beans, drained and rinsed
• 1½ cups zucchini, diced 
• 1½ cups pasta
• 1 cup green beans
• 2½ cups baby spinach, chopped
• Parmesan
• slow cooker 

Directions:

1. Add the diced tomatoes, tomato paste, tomato pesto, Parmesan rind, vegetable stock, water, carrots, celery, onions, garlic, oregano, rosemary, and bay leaves to a slow cooker.
2.  Season with salt and pepper to taste and cook on low heat 6-8 hours or high 3-4 hours.
3. Add in red kidney beans, great northern beans, zucchini, and pasta and cook on high heat for an additional 20 - 25 minutes until pasta is tender. 
4. Stir in the spinach and green beans and cook for an additional 5 minutes until heated through.
5. Serve warm topped with Parmesan cheese and garlic toasts.

Author: Little Spice Jar
Your guests are sure to love this Healthy balanced meal.

Tofu Parmigiana Benefits

Tofu:

• naturally gluten free 
• low calorie 
• contains no cholesterol 
• good source of protein, iron, and calcium

 Onion 

• High in vitamin C, calcium, and minerals
• Reduces risk of bronchitis, TB (tuberculosis), liver disorders, diabetes, and fevers
• 1 garlic clove= 4 calories

Basil:

• High in vitamin K
• Provides lots of protein and help protect cell structures against radiation and oxygen-based damaged
• 2 tbsp =1 calorie

White Mushrooms

• benefit your bones
• beneficial antioxidants 
• 21 calories per cup 

Day 6: Tofu Parmigiana

Tofu Parmigiana 

Ingredients:

• 1/4 cup plain dry breadcrumbs
• 1 teaspoon Italian seasoning
• 1 14-ounce package firm or extra-firm water-packed tofu, rinsed
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
• 1 small onion, chopped
• 8 ounces white mushrooms, thinly sliced
• 1/4 cup grated Parmesan cheese
• 3/4 cup prepared marinara sauce, preferably low-sodium
• 1/2 cup shredded part-skim mozzarella cheese
• 2 tablespoons chopped fresh basil

Directions:

1. Combine breadcrumbs and Italian seasoning in a shallow dish. Cut tofu lengthwise into 4 steaks and pat dry. Sprinkle both sides of the tofu with garlic powder and salt and then dredge in the breadcrumb mixture.
2. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and cook, stirring, until beginning to brown, about 3 minutes. Add mushrooms and cook until they release their juices and begin to brown, 4 minutes more. Transfer to a bowl.
3. Add the remaining 1 tablespoon oil to the pan. Add the tofu steaks and cook until browned on one side, about 3 minutes. Turn over and sprinkle with Parmesan. Spoon the mushroom mixture over the tofu, pour marinara over the mushrooms and scatter mozzarella on top. Cover and cook until the sauce is hot and the cheese is melted, about 3 minutes. Sprinkle with basil and serve.

Author: EatingWell 

Spinach and Ricotta Pizza Benefits

Basil:

• High in vitamin K
• Provides lots of protein and help protect cell structures against radiation and oxygen-based damaged
• 2 tbsp =1 calorie

Tomato:

• High in vitamin A and C, and folic acid
• Reduces risk of cancer, diabetes, heart disease, depression,
• 1 tomato= 22 calories

Garlic:

• High in vitamin C, calcium, and minerals
• Reduces risk of bronchitis, TB (tuberculosis), liver disorders, diabetes, and fevers
• 1 garlic clove= 4 calories

Day 5: Spinach and Ricotta Pizza

Spinach and Ricotta Pizza

Ingredients:

Dough: 

• 2 cups bread flour, plus more for dusting
• 1 cup whole-wheat pastry flour, such as Bob's Red Mill    
• Kosher salt
• 1 teaspoon olive oil
• 1 envelope active dry yeast
• Nonstick cooking spray 

Sauce: 

• 1/2 teaspoon dried oregano
• 4 plum tomatoes, cored and roughly chopped
• 2 cloves garlic, thinly sliced
• Kosher salt and freshly ground black pepper
• 1/2 cup fresh chopped basil leaves 

 Toppings: 

• 2 teaspoons olive oil
• Kosher salt and freshly ground black pepper
• 1 1/2 cups grated part-skim mozzarella cheese
• 2 tablespoons grated Parmesan
• One 6-ounce bag baby spinach, steamed, squeezed dry and coarsely chopped
• 1/2 cup part-skim ricotta cheese
• Torn fresh basil, for garnish
• Crushed red pepper flakes, for sprinkling, optional

Directions:

For the dough: Combine both kinds of flour and 1/4 teaspoon salt in a large bowl and make a well in the center. Stir 1 1/4 cups warm water with the olive oil and yeast and pour into the well in the flour bowl. Stir until a soft and shaggy dough forms and then turn out onto a lightly-floured board and knead until smooth and the dough springs back when pressed with your thumb. Transfer to a bowl coated with nonstick cooking spray, mist the dough ball, cover and let stand until doubled in size, about 1 hour. Divide the dough into 2 pieces and roll each into a ball. Cover loosely and let rest an additional 30 minutes.

For the sauce: Combine the oregano, tomatoes and garlic in a small skillet and bring to a simmer over medium heat. Continue to cook, stirring and lightly mashing the tomatoes with a spatula, until the tomatoes have released their liquid and the sauce has become thick and jammy, about 15 minutes. Remove from the heat, season with salt and pepper and stir in the basil.

For assembling the pizza: Place 2 baking sheets in the oven and turn the oven to 500 degrees F. Stretch and/or roll each piece of dough until very thin and place each on a piece of lightly floured parchment paper that is the same size as the baking sheets heating in the oven (the dough will be a rustic oval shape).

Rub each piece of dough with 1 teaspoon of the oil, sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper and carefully transfer to the hot baking sheets. Bake until lightly browned, 8 to 10 minutes. Remove from the oven and evenly spread each pizza crust with the sauce, spreading about 1/2 inch from the edge, and then top with the mozzarella, Parmesan and spinach. Return to the oven and continue to bake until the crust is crisp and the cheese has melted and is browned in spots, 6 to 8 minutes, rotating the pans if necessary.

Remove from the oven and place small spoonfuls of the ricotta on the pizzas and sprinkle with fresh basil. Sprinkle the pizzas with salt and crushed red pepper flakes, if using.

Author: Foodnetwork 

Minestrone Soup Benefits

Tomatoes:

• High in vitamin A and C, and folic acid
• Reduces risk of cancer, diabetes, heart disease, depression,
• 1 tomato= 22 calories

Carrots:

• They improve vision
• help prevent cancer, slows aging, prevents heart disease
• High in Vitamin A
• 1 Carrot=25 calories

Celery:

• High in Vitamin C
• can calm nerves, reduce inflammation, reduce cholesterol,
• 1 stalk=10 calories

White Onion:   

• High in Vitamin C, B6, B1, and K
• good for your liver,lowers cholesterol, good antibiotic
• 100 grams= 44 calories

Oregano:

• good for your heart, many antioxidants, anti-inflammatory, protects cancer
• High in Vitamin K
• 1 tsp= 5 calories

Rosemary:

• good source of vitamin b6, iron, and calcium,
• many antioxidants, anti-inflammatory, improve digestion, enhance memory
• 1 tbsp=2 calories

Beans:

• can prevent heart disease, lots of protein,
• High in vitamin B, iron and potassium
• 1 tbsp=41 calories

Zucchini:

• high in vitamin C, carbohydrates,fiber, and protien
• great for your skin
• 1 Zucchini = 33 calories

Green Beans:

• high in Vitamin K, C,and fiber
• great source of folitates, prevent infection, help lower blood pressure
• 1 and a half Cup= 31 calories

Spinach:

• High in protein
• Iron
• Lowers risk of cancer
• Improves bone health and blood glucose
• 1 cup= 27 calories

Day 4: Minestrone Soup

Minestrone Soup:

Ingredients:

• 14.5 oz diced tomatoes
• 2 tbsp. tomato paste
• ¼ cup sun dried tomato pesto
• 1 Parmesan rind
• 4 cups vegetable stock
• 2 cups water
• 1 cup carrots, diced
• 1¼ cup celery, diced 
• 1½ cup white onion
• 4 cloves garlic, minced
• 1 tsp. dried oregano
• 1 sprig rosemary
• 2 bay leaves
• salt and pepper
• 1 can red kidney beans, drained and rinsed
• 1 can great north beans, drained and rinsed
• 1½ cups zucchini, diced 
• 1½ cups pasta
• 1 cup green beans
• 2½ cups baby spinach, chopped
• Parmesan
• slow cooker 

Directions:

1. Add the diced tomatoes, tomato paste, tomato pesto, Parmesan rind, vegetable stock, water, carrots, celery, onions, garlic, oregano, rosemary, and bay leaves to a slow cooker.
2.  Season with salt and pepper to taste and cook on low heat 6-8 hours or high 3-4 hours.
3. Add in red kidney beans, great northern beans, zucchini, and pasta and cook on high heat for an additional 20 - 25 minutes until pasta is tender. 
4. Stir in the spinach and green beans and cook for an additional 5 minutes until heated through.
5. Serve warm topped with Parmesan cheese and garlic toasts.

Author: Little Spice Jar