Angel Hair Pasta with Spinach Pesto

Angel Hair Pasta with Pesto

This easy-to-prepare meal is sure to become a favorite! A mix of spinach and basil, along with other ingredients, for the pesto results in a tasty combination. Add the pesto to Angel Hair or your favorite pasta and enjoy the deliciousness!

Serves: 4, Prep Time: 20 min, Cook Time: 15 min
1 (13-ounce) package whole wheat pasta angel hair or your favorite whole grain pasta
1 cup fresh spinach
1/2 teaspoon salt
For Pesto:
1/2 cup cashew nuts, soaked
1/2 – 1 cup water (depending on consistency desired) 1/2 medium onion or 1 shallot, quartered
1 clove garlic, sliced
2 cups fresh Spinach
1/2 cup fresh basil
1 tablespoon nutritional yeast
1/2 lemon (juice)
1/8 teaspoon salt
Optional: red pepper flakes and Parm-Like Cheeze


Spinach Pesto
Spinach Pesto

To Make Pesto:  In a small bowl, microwave cashews in about ½ cup water or enough water to cover cashews for about 1 or 2 minutes. Place softened cashews and remaining ingredients in a blender. Blend, adding tablespoons of water until desired consistency is reached.

To Cook Pasta: Cook pasta according to package directions. To the boiling pot, add fresh spinach during the last 2 minutes. Drain and add salt and Spinach/Basil Pesto to the pasta, gently toss. After plating, add ParmLike Cheeze and red pepper flakes.

Nutritional Facts:  Amount per Serving, Calories 446, Calories From Fat 84, Total Fat 8g, Saturated Fat 3g, Sodium 328mg, Total Carbs 76g, Dietary Fiber 11g, Sugars 4g, Protein 18g


Irish Stew

Irish Stew

IRISH STEW:  This dish is simple yet hearty. It requires the sacrifice of a good stout such as Guinness but it is well worth it in the end. We serve with Irish soda bread and homemade apple butter. Turn on some Irish tunes and you’d think you’re in Dublin.

Serves: 4 || Prep Time: 30 minutes || Cook Time: 60-90 minutes (stove top) or 5 minutes medium pressure (pressure cooker)

1 bottle 11.2 fl oz Guinness Stout
1 cup water
1 cup vegetable stock
2 onions or leeks, coarsely chopped
4 stalks celery, sliced
6 carrots cut into 1″ chunks
6 yellow potatoes, do not peel, cut into large chunks
4 cloves garlic, sliced thin
2 (14 1/2-ounce) cans black beans, low sodium, include brine
1 tablespoon parsley flakes or fresh
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
Optional:  If needed, use flour to thicken (make a roux by mixing a bit of the stew broth and a few tablespoons of flour – add the roux to the pot of stew and wait about 10 minutes to thicken).

Stove Top:  Prepare all vegetables. Place all ingredients into a soup pot, stir and cover. Simmer on medium heat for 60-90 minutes until vegetables have softened.  If the stew needs to be thickened, for desired consistency, add flour  by the tablespoon to a small about of stew broth, stir, add roux to the pot.

Pressure Cooker:  Prepare all vegetables. Place all ingredients into a 5 quart pressure cooker. Cook on medium pressure for 5 minutes, take cooker off the hot burner and let rest until pressure is released. The stew will likely need to be thickened. Make a roux  by adding a few tablespoons of flour to a small amount of stew broth, stir, add this roux to the pressure cooker and wait about 10 minutes for stew thicken.
Whole wheat soda bread is a nice companion.

Irish Stew with Soda Bread
Irish Stew with Soda Bread

Nutrition Facts
Calories 480  Calories from Fat 1, Total Fat 0g, Saturated Fat 0g, Cholesterol 0mg, Sodium 446mg, Total Carbohydrate 90g, Fiber 22g, Sugars 4g, Protein 22g

This is one of Tom’s favorites and we love the leftovers even better than the first plating.



Black Bean and Mushroom Loaf

CoachBJ's Black Bean and Mushroom Loaf

This “hearty” loaf will become a favorite!  Here’s a fun loaf for a main entree or to use in sandwiches.

CoachBJ's Black Bean and Mushroom Loaf
CoachBJ’s Black Bean and Mushroom Loaf
Serves: 8
1 large onion
2 cloves garlic
4 ounces (1 cup) Portabella Mushrooms
1 tablespoon fresh parsley
1 stalk celery
1 (15 1/2-ounce) can black beans, lo sodium (drain, reserve broth)
1 cup oat bran
2/3 cup farina (quick cooking cream of wheat or use cream of rice for gluten-free), uncooked
2 tablespoons nutritional yeast
1 1/2 teaspoons Worcestershire sauce, lo sodium
1/2 teaspoon hickory liquid smoke
1 teaspoon black pepper
2 1/2 teaspoons salt substitute
2 teaspoons basil
1/2 teaspoon oregano
1 (8-ounce) can tomato sauce, lo sodium
For Hot Tomato Glaze:
1 (15 1/2-ounce) can stewed tomatoes
1 clove garlic
2 teaspoons hot pepper sauce
Note: If you don’t like it spicy, just substitute with your favorite topping (ketchup, barbecue sauce, etc.).

Preheat over to 350° F. In a food processor, dice onion, garlic, mushrooms, celery and parsley. In large bowl, mash beans then add oat bran, farina, yeast, spices and herbs. Add diced vegetables, mix well. Add reserved bean broth and tomato sauce, as needed, until the mixture can be formed into a nice moist loaf. In a non-stick loaf pan, form the mixture into a loaf. Top the loaf with the hot tomato glaze. Cook for about 40 minutes. Serve hot or cold.

To Make Hot Tomato Glaze:  Drain tomatoes. In food processor, puree tomatoes along with garlic clove and hot sauce.


Calories 171 Calories from Fat 9, Total Fat 1g, Saturated Fat 0g, Cholesterol 0mg, Sodium131mg, Total Carbohydrate 35g, Fiber 8g, Sugars 4g, Protein 9