How to get good fats and vitamins into a simple, complete family meal

Here’s a simple meal that will get healthy fats and nourishing vitamins onto your family’s dinner plate. Good tomato sauces for pasta begin in the sauté pan with quality healthy cooking oil and lots of garlic. Combined with a dark leafy-green garden salad with a variety of vegetables and you’ve got a vitamin pill on a plate.

• Jarred pasta sauces are convenient but can be hiding sugar or HFCS. Scratch is so much better.

Avocado oil:

• Shown to help decrease triglyceride levels and lower blood pressure. reduces risk of cardiovascular disease.

• Anti-inflammatory reduces arthritis pain.

Note: Omega-6.

• Practice moderation with grapeseed and other nut and seed oils which are high Omega-6. Eat an equal balance of omega-6 to omega-3.

Pasta with garlic, tomato sauce, fresh basil and parmesan

1-pound pasta, cooked to package instructions-(I prefer Barilla Plus)

In a large sauté pan, add oil, garlic, pepper flakes and black pepper and gently simmer over medium heat for several minutes. Don’t walk away.

Add tomato concentrate and water then mix / whisk thoroughly.

Reduce to low heat and simmer for 1 minute. Adjust salt and pepper.

Add pasta, gently toss to coat.

Served topped with fresh basil leaves, ground fax or chia seed, and parmesan cheese or nutritional yeast flakes.

(Bonus Recipes!)

Garden “Vitamin” Salad

Dark leafy greens (Baby kale, spring greens, spinach)

Basic salad dressing (ball jar)

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