Recipes

Fettuccine with Asparagus in Lemon Cream Sauce
Heart-Healthy Garlic Mashed Potatoes
Mexican Baked Potatoes
Orange-Cranberry Holiday Bread
Cranberry-Orange Relish
Super Nutritious Oatmeal Chocolate-Chip Energy Cookies
Easy Low-Fat Pumpkin Bread
Sweet Potato Corn Bread

 

Fettuccine with Asparagus in Lemon Cream Sauce

This elegant entrée—featuring a cholesterol-free adaptation of what is typically a heavy, high-fat sauce—should please any palate. The lemon is a lovely accent flavor with the asparagus, and offers a chance to use this month's power food as well. Impress your guests with this dish, along with a salad of mixed baby greens, roasted beets and chopped walnuts in a raspberry vinaigrette. Cheers!

Directions

1. Cook the fettuccine al dente in a large pot of boiling water.
2. While the pasta is cooking, heat oil in a large skillet over medium heat and sauté the garlic and asparagus for a few minutes.
3. Add a tablespoon or two of water and cook several minutes until the asparagus is just tender.
4. Combine the soy milk, cornstarch, lemon rind, nutmeg, salt and pepper, pour over the asparagus and bring to a boil, then quickly lower heat and simmer gently.
5. Drain the fettuccine and return to pot. Pour on the asparagus sauce, toss, and stir in the Parmesan cheese.
6. Serve for four and enjoy!

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Heart-Healthy Garlic Mashed Potatoes

For many of us, mashed potatoes are a favorite comfort food. Unlike the traditional preparation that is loaded with saturated fat and cholesterol, this healthy updated version is not only delicious, but heart-healthy as well. Try it, you'll like it!

Ingredients

5 lbs. Red or Yukon Gold potatoes, peeled, and cut in cubes

1 c well-sautéed onions (optional)

8-12 cloves garlic

3 T olive oil

1 10 oz. package silken tofu

¼-½ cup plain soy milk

Salt and pepper to taste

 

 

 

 

Directions

1. Boil potatoes until tender. Drain and transfer to a large bowl
2. While potatoes are cooking, sauté whole cloves of garlic in olive oil until soft
3. Crumble tofu into blender, add soymilk and garlic/oil mixture, then blend until creamy
4. Pour mixture over potatoes and mix with an electric or hand mixer until smooth
5. Add sea salt and freshly ground pepper to taste
6. Sprinkle with fresh chopped parsley if desired, then serve, eat, and enjoy!

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Mexican Baked Potatoes

Rather than a recipe per se, we would like to offer a great meal idea this month: Mexican Baked Potatoes. This fun and festive offering is not only delicious and nutritious, but is a hit with adults and kids alike.

Directions

1. Bake a large russet potato for each family member or guest. Wrap the potato in foil to keep it
   warm while you prepare the other ingredients.
2. Prepare some refried beans-either canned or from your favorite recipe. You can also create
   easy "Drunken Beans" by sautéing a diced onion and a few cloves of garlic in olive oil. Once
   translucent, add one bottle of beer and a can of low-fat refried beans. Blend well and simmer
   until slightly thickened, sprinkle with hot sauce if desired. Very flavorful.
3. Prepare a glass lasagna pan or large square dish with sections of any or all of the following:
   
   
   • Thinly sliced green onions
   • Diced tomatoes
   • Grated soy or dairy cheddar cheese
   • Sliced avocado (or guacamole if desired)
   • Sliced black olives
   • Chopped spinach or romaine lettuce

As optional accoutrements, add small bowls of:

• Salsa
• Low-fat dairy or soy sour cream (or non-fat plain yogurt)
• Canned, diced chili peppers
• Fresh lime wedges

Serve buffet or family style, by having the foil-wrapped, hot baked potatoes in a bowl or basket,
surrounded by the beans and your glass dish and bowls of yummy toppings.

Let people be imaginative and have fun creating their own potato fiesta. Olé!

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Orange-Cranberry Holiday Bread

The following cholesterol-free recipe spotlights the healing cranberry in a delicious and easy quick bread-perfect for holiday brunches or with tea in the afternoon. Wrapped in a festive bow, this also makes a great gift.

Preparation

1. Preheat oven to 350 degrees.
2. Lightly oil an 8" square cake or brownie pan (or use non-stick cooking spray).
3. Place all dry ingredients in a large bowl and mix well.
4. Combine all wet ingredients in a blender or food processor and blend thoroughly.
5. Add blender mixture to dry ingredients in bowl, blend well (but don't over-mix).
6. Place batter in prepared pan.
7. Bake for 30 minutes or until a knife inserted in the center comes out clean.
8. Serve, eat and enjoy!

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Cranberry-Orange Relish

This festive flavor-treat can be used as you would otherwise use cranberry sauce. Or toss a few
tablespoons into a holiday salad of mixed baby greens, toasted pecans, and raspberry vinaigrette
for a piquant spark. This may just become an annual favorite!

1. Put cranberries and orange segments in a food processor and chop finely.
2. Place in bowl, adding chopped pecans and sugar to taste.
3. Using a light hand with the sweetener will yield you a vibrantly flavored and refreshingly
   tart condiment.
4. Enjoy!

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Super Nutritious Oatmeal Chocolate-Chip Energy Cookies

Dry ingredients	Wet ingredients
3 c whole-wheat pastry flour or unbleached white	1/2 c melted margarine or butter
3 c whole rolled oats	1 1/2 c packed light brown sugar
1 t salt	1 1/2-2 c pureed fresh banana
3 t baking soda	3 t vanilla extract
1 c chocolate chips	½ c peanut butter
1 c roughly chopped walnuts, pecans, other nuts, or flax seeds

Preparation

1. Preheat oven to 375 degrees.
2. Spray cookie sheet with cooking spray.
3. Place the flour, oats, salt, baking soda, nuts and chocolate chips in a large bowl and
   mix well.
4. Put melted butter, vanilla, peanut butter, banana and sugar in a blender, blend until
   creamy, and add to dry ingredients.
5. Chill dough for at least a half-hour so oats can soak up moisture (you will end up with
   a lighter, fluffier cookie). 
6. Spoon the dough in tablespoonfuls onto prepared baking sheet. 
7. Bake on middle rack of preheated oven about 10-13 minutes per batch, until puffed
   and golden. 

Variation: Oatmeal Raisin or Oatmeal Cranberry Breakfast Cookies

Follow the above instructions, but replace chocolate chips with 1 cup raisins, chopped 
dates, dried cranberries, or a combination.

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Easy Low-Fat Pumpkin Bread

In honor of Halloween, October's featured recipe is a delicious alternative to the traditional high-fat,
high-cholesterol pumpkin bread featured in many cookbooks. You'll also be treating yourself and
others to a nutrient boost, since pumpkin is a powerhouse of vitamin A and beta-carotene.

Preparation

1. Preheat oven to 375 degrees.
2. Lightly oil an 8" square cake or brownie pan (or use non-stick cooking spray).
3. Place all dry ingredients in a large bowl and mix well.
4. Combine all wet ingredients in a blender or food processor and blend thoroughly.
5. Add blender mixture to dry ingredients in bowl, blend well (but don't over-mix).
6. Place batter in prepared pan, sprinkle top with oats (if desired).
7. Bake for 30 minutes, or until a knife inserted in the center comes out clean.
8. Serve, eat, and enjoy!

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Sweet Potato Corn Bread

The following cholesterol-free recipe celebrates corn—one of the original Thanksgiving foods—in this unique and delicious quick bread. Bake and serve along with your holiday feast, or use to make a delectable version of traditional stuffing.

Dry ingredients	Wet ingredients
1 c flour	1 c cooked, mashed sweet potato, yam or pumpkin
½ c cornmeal	4 T melted margarine (trans-fat free) or canola oil
1 t baking powder	¼ c honey or maple syrup
½ t baking soda	Egg-replacer for two eggs or ½ c soft tofu
½ t sea salt	½ c plain soy, oat or rice milk
½ t nutmeg
A handful of oats (optional)

Preparation

1. Preheat oven to 375 degrees.
2. Lightly oil an 8" square cake or brownie pan (or use non-stick cooking spray).
3. Place all dry ingredients in a large bowl and mix well.
4. Combine all wet ingredients in a blender or food processor, blend thoroughly.
5. Add blender mixture to dry ingredients in bowl, blend well (but don't over-mix).
6. Place batter in prepared pan, sprinkle top with oats (if desired).
7. Bake for 30 minutes or until a knife inserted in the center comes out clean.
8. Serve, eat and enjoy!