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Recipe: Vegan Alfredo Spinach Pasta

June 16, 2011 by Jeff Davidson 1 Comment

Vegan Alfredo Spinach Pasta

Vegan Alfredo Spinach Pasta

Found this recipe trying to find something for dinner last night. I love Alfredo sauce so thought I’d give it a try. I’ll tell you right off the bat, it taste nothing like traditional Alfredo. That being said it was very good! I love pasta and sauces an since I cant do the tomato based (at least not often) this was a nice change and much lower in all the nasty stuff.

1 “large pot of pasta” (I used organic spiral semolina made from brown rice)
1/2 bag frozen spinach (about 3 cups frozen/packed or 5 fresh baby spinach, chopped)

“Vegan Alfredo” Sauce:
1/3 cup reserved pasta water (from drained pasta)
3-4 Tbsp Vegenaise (vegan mayo-like condiment)
3 Tbsp Dijon Mustard
1/3 cup Nutritional Yeast
2 Tbsp garlic powder
1 tsp salt/pepper to taste
1 Can of White Beans

optional:
-red pepper flakes (garnish)
-vegan Parmesan cheese on top
-spritz of fresh lemon juice mixed in – adds a bright zesty accent

Directions:

1. Cook your pasta. Drain. (Reserve 1/3 cup of the starchy hot pasta water).

2. Pour drained pasta back into the warm pot you cooked it in. Fold in all the “Alfredo Sauce” ingredients. Since the pasta is still warm, they should all melt together quite nicely.

3. Next, fold in your spinach. You should thaw frozen spinach slightly before folding in. Fresh baby spinach will wilt nicely into the warm pasta.

4. Serve warm or store in fridge overnight! Garnish with red pepper flakes on top.

Original recipe is from Healthy Happy Life. I removed cumin powder (mainly cause I didn’t have any) and added the can of white beans for some protein. I also only did 1 Tbsp of garlic, 2 just seemed like to much. So good I just had left overs for lunch 🙂

Filed Under: Recipes Tagged With: alfredo, Health, pasta, recipe, spinich, vegan

Rice and beans Recipe

June 14, 2011 by Jeff Davidson Leave a Comment

E2 Beans and Rice

E2 Beans and Rice

Sounds kinda bland but trust me this is delicious. This recipe originally came from the E2 diet (you can get the book over there on the right) and I modified it a little as shown below. Did this mainly because of acid reflux, so removed the tomatoes and salsa but did keep the chili powder. Also added mushrooms to make up for the removal, and I just like mushrooms 🙂

I also removed the Bragg liquid aminos. I figured the recipe puts it in there for added protein as well as taste, but from some of the things I have read about it I’m not sure I want to try it. Besides it still adds a lot of sodium to the mixture.

Brown Rice – 16 ounces
black beans – 16 ounces
vegetable stock – 32 ounces
chili powder (red) – 1 teaspoon
green onions – 2 ounces
corn (fresh, frozen, or canned) – 16 ounces
bell pepper (red, yellow, or green) – 20 ounces
Mushrooms – 1-1/2 cups
avocado – 8 ounces

DIRECTIONS
Sauté rice in large skillet on high heat for 5 minutes, stirring constantly until rice begins to brownand pop. Add vegetable stock. Reduce heat to medium, and cook uncovered for another 25 minutes or until the liquid has been absorbed and only a few bubbles of water show between the grains of rice. Turn off heat, cover, and let rice sit on warm stove for 10 minutes.

Heat the beans with water or stock, and chili powder.

Place the chopped vegetables in individual bowls. You can either mix them in with the rice and simmer for a bit or serve them fresh on top of the rice

Same with beans, either mix in or ladle on top of rice

Add avocado on top of the beans. ( I even added a little Feta Cheese to top as well)

E2 Beans and Rice

E2 Beans and Rice leftovers!

Whats great is that it makes quite a bit so the next day I had left overs for lunch, with out the avocado though. For lunch I took a piece of whole wheat tortilla, warmed up, and spread Roasted Red Pepper Hummus on it then scooped a generous amount of the beans and rice for a nice burrito

Filed Under: Recipes Tagged With: Acid Reflux, beans, black beans, Cholesterol, corn, Diet, grains, Health, low cholesterol, low fat, red peppers, rice

Recipe: Lemon-Feta Chicken Pasta

June 11, 2011 by Jeff Davidson Leave a Comment

Lemon-Feta Chicken PastaFound a great recipe today that sounded so good I had to try it! It called for crab meat and a couple things I didnt really want so of course made some modifications. Crab meat is very high in cholesterol and sodium (and cost alot)

8 ounces spaghetti or other pasta ( I used a rice based spaghetti for the gluten free peeps)
1/4 cup olive oil
2 cloves of garlic, thinly sliced
1/2 teaspoon Greek seasoning or dried oregano
4 strips of chicken chopped and diced
1 1/2 cups roughly chopped spinach leaves
1 cup grape tomatoes, halved
1 green pepper diced
2 cups sliced mushrooms
Juice of one lemon
Zest of one lemon
3 ounces feta cheese, crumbled

Cook the pasta according to the package directions so that it is al dente. Keep warm.

Meanwhile, heat the olive oil in a large skillet over medium heat. Add the shallot and the garlic and cook for about 2 minutes. Add the Greek seasoning.

Stir in the chicken meat and veggies. Cook for another 2-3 minutes or until chicken is heated through and spinach begins to wilt. Add the lemon juice and zest and toss to combine.

Add the chicken mixture to the warm pasta and toss. Season with salt and pepper to taste, and sprinkle with feta. Yield ~ 4 servings.  According to my calorie tracker this is about 610 calories, 23g fat, 81 carbohydrates, 19g protein per serving.

The original recipe can be found at Vintage Victuals

 

Filed Under: Recipes Tagged With: chicken, Cholesterol, Diet, high cholesterol, low fat, pasta, recipe

Changing Diet and Recipe

June 7, 2011 by Jeff Davidson Leave a Comment

Creamy FettuccineWhen of the big things in controlling acid reflux, cholesterol, and even anxiety is to change your diet. All the processed foods and especially fast food have so much stuff in it that is not good for any of these or just general health. You look at the ingredients of your processed foods you will see many names of things you cant pronounce and definitely not food. If you are trying for a low acid diet look again most have acids added for preservation.

So in a bid to remove these things from my diet Im slowly moving to a whole foods diet as much as I can. Now with work (and just being lazy at times) Im still eating some processed foods, but I am looking at labels a lot more and going for low fat, low cholesterol ones. Even the frozen vegtables I’m looking for organic and no preserevative styles. Increasing more fresh vegetables and fruits to the diet as well.

So in my quest for a healthier diet I actually cooked my first whole food meal from scratch last night. With one minor problem it was actually pretty good. Wife and daughter enjoyed it as well. The minor item was didnt read right and used the quantity for dry sherry (1/2 cup) instead of for the sherry vinegar, so it was slightly tangy tasting (but still good).

INGREDIENTS

  • 12 ounces whole-wheat fettuccine (I used spinach fettuccine)
  • 1 tablespoon extra-virgin olive oil
  • 4 cups sliced mixed mushrooms, such as cremini, oyster and/or shiitake
  • 4 cups thinly sliced Broccoli
  • 1 tablespoon minced garlic
  • 1/2 cup dry sherry, or 2 tablespoons sherry vinegar
  • 2 cups low-fat milk (used rice milk)
  • 2 tablespoons all-purpose flour (I used a gluten free flour)
  • 1/2 teaspoon salt
  • 1/2 teaspoon freshly ground pepper
  • 1 cup finely shredded Asiago cheese, plus more for garnish (store was out so used parmesan)

PREPARATION

  1. Cook pasta in a large pot of boiling water until tender, 8 to 10 minutes. Drain, return to the pot and set aside.
  2. Meanwhile, heat oil in a large skillet over medium heat. Add mushrooms and Brussels sprouts and cook, stirring often, until the mushrooms release their liquid, 8 to 10 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute. Add sherry (or vinegar), scraping up any brown bits; bring to a boil and cook, stirring, until almost evaporated, 10 seconds (if using vinegar) or about 1 minute (if using sherry).
  3. Whisk milk and flour in a bowl; add to the skillet with salt and pepper. Cook, stirring, until the sauce bubbles and thickens, about 2 minutes. Stir in Asiago until melted. Add the sauce to the pasta; gently toss. Serve with more cheese, if desired.

Original recipe had the following nutritional info Per serving: 385 calories; 10 g fat ( 4 g sat , 2 g mono ); 22 mg cholesterol; 56 g carbohydrates; 19 gprotein; 10 g fiber; 438 mg sodium; 467 mg potassium.

With my substitutions hopefully decreased the fat and cholesterol even more

Original Recipe came from www.eatingwell.com

Filed Under: Diet, Health, Recipes Tagged With: Diet

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