Recipe: Lemon Asparagus Pasta

This recipe is something that I make when I'm craving comfort foods but don't want anything too heavy, too unhealthy or tomato-based.

Recipe: Lemon Asparagus Pasta

Makes 4 servings

1 lb. fresh asparagus, ends trimmed

zest of 1 fresh lemon (or lemon pepper seasoning)

1/4 tsp garlic

a dash of cinnamon (optional)

2 tablespoons extra-virgin olive oil

1 lb. pasta of choice (I use angel hair pasta)

1/4 cup soy Parmesan cheese (optional)

Cut asparagus into 1 inch pieces, setting aside tips. In a large stockpot cook asparagus stems in 5-6 quarts boiling water with 1 tablespoon salt until tender. Transfer asparagus with a slotted spoon to a blender (do not drain pot). Cook asparagus tips in same boiling water until just tender. Transfer tips with slotted spoon to colander (do not drain pot). Puree asparagus stems (not the tips) with lemon zest, olive oil, and 3/4 cup asparagus cooking water until smooth.

Cook pasta in boiling asparagus cooking water until it's still very al dente (firm to the tooth). Reserve 2 cups cooking water and drain pasta. In drained stockpot, add pasta, asparagus tips, asparagus sauce, and 1/2 cup reserved water. Cook over high heat, stirring, about 4-5 minutes until pasta is done to taste and coated with sauce, adding a little more cooking water (1/4 cup at a time) if necessary. Stir in soy Parmesan and salt and pepper to taste. Serve immediately.

Is an Excess of Soy Linked to Cancer?

This morning, I received an email warning me about the negative effects too much soy can have on one's body. The message mentioned that there is a large amount of literature on soy boasting its wonderful health benefits (i.e. protection against heart disease and breast cancer, cholesterol lowering properties, etc). "It is the magical isoflavones, the estrogen-like hormones that work to help you stay young and healthy". Anyone reading this that is health-conscious would definitely consider adding soy to their diet, but what isn't mentioned is that soy's estrogen-like qualities are exactly why too much MAY be bad.

One woman tells her story of how she wanted to be healthier so she began fortifying her body with the foods she had read would make her healthy and strong. Tofu was her main protein in every meal, she drank ample amounts of soy milk and snacked on soy muffins, miso soup with tofu, soybeans, soybean sprouts, etc.

Seven years after these "healthy" changes, this woman was told that she had two tennis ball sized cysts in her uterus. A couple of years later, they discovered a lump in her breast. Two years after that, her glands swelled and her gums became inflamed. She was eventually diagnosed with Papillary Thyroid Carcinoma. What was going on with this woman?? After extensive research, this is what she found: Breast cancer is linked to estrogen. What mimics estrogen in the female body? SOY!

Immediately after reading this email, I visited the snopes website and apparently there is some truth to this story. According to snopes, research is still in the beginning stages of fully understanding if soy is something that people, especially women, should be avoiding. Is an excess of soy linked to cancer? At this time, it is inconclusive. Some initial studies have shown that soy could stimulate estrogen-dependent tumors yet others have shown that soy may help PREVENT breast cancer.

So, what do we do with this information? Personally, I will not be cutting soy from my diet COMPLETELY, but will instead begin alternating my milk choices between soy, rice, almond and hemp. It seems to me that moderation is key no matter WHAT you are eating.

Would you like to view the snopes article yourself? Click here.

Dr. Praeger's Spinach Pancakes

Spinach pancakes sound so healthy... Too healthy to taste good? That was the question. I bought the box of pancakes a couple weeks back and they've been sitting in my freezer since then, waiting for a day I felt like eating "healthy". Today when I got home for lunch I was STARVING and I needed something fast, and what was quicker than throwing one of these pancakes in the microwave for 30 seconds?

I ended up making a toasted sandwich out of it, thinking that if it wasn't that tasty, at least the bread would cover up much of the flavor. Well, this box may have sat there for weeks, but it won't be there much longer. OH MY THEY WERE GOOD!!! Its not that I don't like the flavor of spinach per se but the seasonings in this pancake were great! I could distinctly taste garlic, onion, potato and just a hint of spinach.

One thing that I should warn about these pancakes is that they are pretty mushy which may be a turn off for some people. The pancake oozed out a little of the side after being toasted. I personally like that sort of consistency as it avoids the need for fatty spreads like butter. I did add a tiny bit of my soy mayonnaise for the flavor of it and a leaf of lettuce for the crunch.

According to Dr. Praeger's website, they also offer broccoli, sweet potato and plain potato pancakes. I am definitely planning to try them all! I found my box at Whole Foods but I've seen Dr. Praeger products at other stores as well, including Trader Joes.

Thai Kitchen Offers Healthy Fast Food

Ever had one of those days where you need something warm and comforting but you don't have the time or energy to cook it? Have I got a recommendation for you! Thai Kitchen sells little packages of instant rice noodle soup with all sorts of different flavors. Pictured here is the "Garlic and Vegetable" which is incredibly flavorful. Thai Kitchen offers: Garlic & Vegetables, Spring Onion, Lemongrass & Chili all which are dairy-free. If you can handle dairy, there is also Bangkok Curry and Thai Ginger.

To make these instant soups more healthful and filling, I usually add my own vegetables and protein. In this picture, I added shrimp along with broccoli, corn, bok choy and mushrooms. If you want to make it REALLY easy, just use all frozen vegetables! These meals really aren't that bad for you except for being a bit high in sodium. They are low in fat and if you add vegetables the way I do, really quite healthy!

Restaurant Review: Pracna on Main

Pracna on Main, apparently the oldest restaurant in Minneapolis, is where I enjoyed dinner tonight. I have frequented this place during the summer months when the outdoor patio is open. Its a great place to order a drink and stare out at the river or people watch. Tonight is the first time I visited Pracna for dinner.

They had several things listed on their menu that caught my interest: Teriyaki Salmon, Strawberry Chicken Salad with Poppyseed dressing and the Grilled Chicken Breast Sandwich with Caper Mayo. When I pulled the waitress to the side to tell her about my intolerance for dairy, I asked if any of these dishes would pose a problem. She was very friendly and told me she'd check with the cook. She came back and told me that everything I had mentioned was dairy free, and the sides that came with the entrees also had dairy-free options.

I ended up ordering the teriyaki salmon with a side of baked potato and green beans in an asian marinade with sesame seeds sprinkled on top. Everything was delicious and I did not get any grief from the server about my requests. For the cheese-eating guests that may accompany you to such a restaurant, they've got fun sandwich options like "The 1890" which features turkey on rye with a cranberry cream cheese spread and swiss cheese.

Check out Pracna.

Trader Joe's Garlic Naan Bread

Homemade naan at a dining table in Mumbai is hard to top. Being married to an Indian man whose parents live there has given me the chance to experience such a meal. Whenever I come home after visiting, I have a hard time adjusting back to what America offers as far as Indian cuisine. There are several Indian restaurants in the Twin Cities area that offer vegan/vegetarian options but what if you want to eat Indian in the comforts of your own home? Look no further than Trader Joes!

Up until a few weeks ago, Trader Joes only offered the frozen naan option, which does have milk in it. Last week I found a new package of fresh naan in the bread section of the store and I was ecstatic to find the product free of dairy. There were a variety to choose from: plain, whole wheat, garlic and Tandoori Masala - I chose to go with garlic. As I was checking out, the cashier told me she was from the east coast and swore that this was the first naan she'd had in MN which came closest to "the real thing". My hopes were high!!!

I warmed my naan in the oven for a few minutes before trying it out with a bowl of Carrot Ginger soup (also from Trader Joes) and I've gotta tell you - I was satisfied!! There was JUST enough of a garlic flavor that I didn't have to add any butter (soy butter, of course) but mild enough that the scent didn't stay with me. The bread was so fresh and so soft! My only criticism is that the bread is a little thick for my liking, but that is personal taste. I often like bread a little crispy and maybe that would only take leaving it in the oven a bit longer... I definitely believe this naan is better than the frozen product.

My husband, the true tester of this product, was deeply satisfied. Since this meal, he has used the garlic naan as a pizza crust, just piling sauce and chicken strips and cheese on top of the bread and throwing it under the broiler for a few minutes. From the "Mmmm!" that followed his first bite, I assume it was as tasty as it smelled.

Recipe: CHEESELESS Cheesy Potato Balls

I found this recipe online listed as a side dish that could be made for St. Patrick's Day. I am 50% Irish and therefore had to consume SOMETHING that day that would make my ancestor's proud! I have seen these little numbers called "Colcannon Puffs" on Fat Free Vegan. After trying out the recipe myself, I was brought back to the days I used to eat Twice Baked Potatoes...the flavor of cheese! So, I have renamed them Cheeseless Cheesy Potato Balls and edited the recipe slightly to my personal liking.

The secret ingredient in making these potatoes so cheesy delicious is Nutritional Yeast, flakes that you can buy in the bulk section of your local co-op. Kale is added as well, which helps us get our daily calcium needs and the little bit of green that you are looking for on such a holiday. Of course, this side dish can be made any day of the year and I plan to make it again in the near future. My husband, who consumes real cheese daily, said that he thoroughly enjoyed these potatoes and would eat them again in a heart beat.

Ingredients:
1 1/2 pounds potatoes (peel them if you desire...I didn't)
6 ounces kale leaves
2 tablespoons nutritional yeast
2 teaspoons salt
1 teaspoon onion powder
1/2 teaspoon garlic powder
2 tablespoons soymilk
2 tablespoons corn starch

Pre-heat the oven to 425. Start by cutting the potatoes into little chunks and boil them until soft. Remove the potatoes from the boiling water and replace them with the kale. Boil the kale for 6 minutes. Put the potato and kale into a large mixing bowl and mash it together until smooth. Add the rest of the ingredients and stir until it is well mixed.

Take out a baking sheet and spray with nonstick cooking spray. Shape the potato mixture into 1 inch balls and put onto the baking sheet. Place in the oven for 20 minutes. Take the sheet out and turn the balls over. Place into the oven for 20 minutes more.

Learn to Bake Dairy/Gluten Free at Whole Foods

Delicious Gluten and Casein Free Desserts

Saturday, March 21st
10:00 a.m. - 12:00 Noon $30
With Robin Asbell, local chef and author

"Join local chef and author Robin Asbell for her amazing gluten and casein free recipes! Chef Robin is an experienced and knowledgeable culinary expert with a repertoire of heavenly dishes. She will demonstrate her recipes for apple crisp, chocolate walnut cookies, quick peanut butter cookies, and a white cake with easy frosting, perfect for that birthday party cake!

Pre-registration for classes and select events required. Call or visit our customer service desk to pre-register (612-927-8141.) Classes and events are subject to change or cancellation."

Recipe: Angel hair pasta with roasted vegetable sauce

Once you start looking at product labels, you begin to realize just how often dairy is a surprise ingredient. I have been frustrated to find cheese, often Parmesan cheese, added to sauces and I am left with only a few choices. So, instead of griping about the lack of options, I decided to try making a sauce of my own...and boy did I come up with a winner!

Roasting brings out delicious flavors in many vegetables and mixing them with pasta makes for a wonderful, filling meal. For a delicious, healthy alternative to cheesy pastas, try this recipe!

Ingredients:
- 2 cups of vegetables of your choice (eggplant, red peppers, zucchini, mushrooms, tomatoes)
- Angel hair pasta
- 1/2 tsp olive oil
- garlic salt
- fat free olive oil spray

Cut the vegetables up into 1/2 inch chunks and toss them into a oven-safe dish. Spray the vegetables with olive oil until well coated. Sprinkle the vegetables with the garlic salt and stir. Pre-heat the oven to 425 (on the roasting setting if you have it). Roast the vegetables for 25 minutes, stirring and respraying the vegetables every 10 minutes.

Meanwhile, boil the pasta for 4 minutes. After you've drained the pasta and the vegetables are done roasting, toss the pasta and the roasted vegetables together in a pan, adding the 1/2 tsp of olive oil to the mixture. Heat just a little until everything is warm and serve immediately. You'll be amazing how flavorful this dish is without a thick tomato sauce. If you have some soy Parmesan cheese, you may choose to sprinkle a little at the top.

Enjoy!

Dairy Free Chocolate: My Search Continues...

Have you seen these bite-sized chocolates by the cash register at your local grocery? I came across this product at The Wedge in uptown and I was curious to try it since it claims itself to be "vegan" and therefore, dairy-free. That day, I bought the dark chocolate mint flavor.

I am sorry to report that to this day, I am still missing my chocolate. It wasn't HORRIBLE... It wasn't even BAD, but it wasn't satisfying the way milk chocolate is when it melts into a creamy liquid in your mouth. This product stayed very hard and crunchy. Without the creamy melt that I'm used to, it was hard to actually taste anything. By the time I was done crunching the whole thing, I had a SLIGHT taste of chocolate in my mouth but I had to really focus.

To me, the amount of satisfaction that I got was not worth the fat and sugar I had ingested. I have read in online reviews that the Endangered Species brand does have a few different dairy-free options and that many people seemed to enjoy the chocolate bar that pictures a monkey on the front. They don't sell that particular one at The Wedge or Whole Foods (that I have seen!) but I've been told that it has been spotted at Cub. Have you tried this one? If so, please share your review and where you bought it!

For more information about Endangered Species products, visit: Endangered Species Chocolate