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Better Taste, Nutrition & Value
Recipes

 

Zucchini-Garlic Pasta

 

Ingredients

 

1 3/4 cup diced tomatoes

 drained 1 cup (6 oz. jar) marinated artichoke hearts

 sliced undrained 1/4 cup sliced ripe olives

 drained 2 tbsp chopped fresh parsley

 2 tbsp chopped fresh basil

1 clove garlic

 minced 1/4 tsp salt

1/8 tsp ground black pepper

 

Preparation:Combine tomatoes, artichoke hearts and juice, olives, parsley, basil, garlic, salt and pepper in large bowl. Cover; chill for several hours to blend flavors. Toss with pasta or serve at room temperature on toasted Italian bread slices or pizza. Makes 4 servings.

 

 

 

Southwestern Pumpkin Burritto's

 

Ingredients

 

6 tsp olive oil, divided 1 medium onion

 chopped ½ cup finely chopped red or green bell pepper

 ½ cup fresh or frozen corn

 2 cloves garlic minced

2 tsp ground chili powder

 1 tsp ground cumin

 1 ½ cups Fresh Tomato Salsa

 ½ cup canned unseasoned pumpkin puree

 ½ cup shredded Monterey Jack or Cheddar cheese

 ½ cup toasted wheat germ

 ½ cup fine dry breadcrumbs

 2 Tblsp chopped fresh parsley

 ½ tsp salt

 Freshly ground pepper to taste

 6 8-inch flour tortillas

 2 cups shredded lettuce

 

Preparation: Heat 2 tsp oil in a large nonstick skillet over medium heat. Add onion and cook, stirring often, until softened, 5 to 7 minutes. Stir in bell pepper, corn, garlic, chili powder and cumin; cook, stirring, until fragrant, about 2 minutes more. Transfer to a large bowl; let cool to room temperature, about 10 minutes.Meanwhile, prepare Fresh Tomato Salsa, if using.Add pumpkin, cheese, wheat germ, breadcrumbs, parsley, salt and pepper to onion mixture; mix well. With dampened hands, form vegetable mixture into six ½ inch thick patties, using about ½ cup for each.Preheat oven to 325 degrees. Stack tortillas and wrap in aluminum foil. Place in the oven for about 15 minutes to heat through. (Alternatively, stack tortillas between two damp paper towels; microwave on high for 30 to 60 seconds, or until heated through.) Using 2 teaspoons oil per batch, cook 2 to 4 patties at a time in a large nonstick skillet over medium heat until browned and heated through, about 4 minutes per side. Adjust heat as necessary for even browning. Wrap patties in tortillas and serve immediately, garnished with lettuce and Fresh Tomato Salsa, if desired. Per Serving: 331 Calories; 13 G Total Fat (3 G Sat, 6 G Mono); 45 G Carbohydrate; 12 G Protein; 4 G Fiber; 587 Mg Sodium. Eating Well, The Magazine of Food & Health, Summer 2002 page 54

 

Wild Rice Waldorf Salad

 

Ingredients

 

2 cups cooked wild rice chilled

2 large red apples unpeeled and diced

1 tbsp lemon juice

2 tbsp packed brown sugar

2 stalks celery 

sliced ½ cup plain nonfat yogurt

¼ cup low-fat mayonnaise

 

Preparation: Toss apples with lemon juice and brown sugar. Stir in celery and wild rice. Blend yogurt and mayonnaise. Toss with salad ingredients. Chill. Makes 6 Servings

Favorite recipe from Minnesota Cultivated Wild Rice Council 

 

 

 

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