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Roasted Red Pepper Alfredo Sauce
| Yield: 4 1/2 cups (1.1 l) |
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Speed: Variable to High
Time: 3-4 minutes
| 3/4 cup (160 g) soft tofu |
| 3/4 cup (60 g) fat-free cottage cheese |
| 2 tablespoons (30 g) fat-free cream cheese |
| 1/4 teaspoon garlic powder or one small clove garlic, peeled |
| 3 tablespoons (15 g) grated Parmesan cheese |
| 2 tablespoons (10 g) grated Romano cheese |
| 2 tablespoons (30 g) light butter spread |
| 1/4 teaspoon white pepper |
| 2 large roasted red peppers, canned or fresh |
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1. Place all ingredients into the Vitamix container in the order listed and secure lid.
2. Select Variable 1.
3. Turn machine on and quickly increase speed to Variable 10, then to High.
4. Blend for 3-4 minutes or until heavy steam escapes from the vented lid.
5. Serve over hot, cooked fettuccine. |
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| What Makes Soy So Good For Me? |
Did you know that soy is a natural hormone balancer? Soy acts like a kinder and gentler natural source of estrogen in women and increases a person’s HDL cholesterol ( the so-called “good cholesterol”). The higher the HDL cholesterol the lower the risk of heart attacks.
A growing body of evidence shows that the humble legume’s beneficial component is the isoflavones. Experts say 30 to 50 milligrams of isoflavones a day is a sensible goal, so make sure the form of soy you are eating contains isoflavones. The alcohol extraction of soy protein concentrates and isolates used in some products can remove as much as 90% of the isoflavones.
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| How Can I Begin to Incorporate Soy in My Diet? |
Start by shopping around for a soy food or beverage you like, then pick it up every time you buy groceries and make it a part of your weekly routine.
Try filling your flour jar with soy. You can substitute soy flour for one-third of wheat flour in recipes. (See Soyberry Muffins recipe.)
Try snacking on dry-roasted soy nuts. They make a wonderful snack and save you 23 calories and 3 grams of fat compared to potato chips.
Doctors recommend eating one serving of soy a day. One serving equals ˝ cup of tempeh, 1 cup of soymilk, 3 tablespoons of roasted soybeans, or a soy protein bar. It only takes one serving a day to make a difference! |
| Health Classification: Low Fat, Low Sodium, Low Cholesterol, Heart Healthy, Gluten-Free, Vegetarian | | |
Nutrition Facts
Serving Size 1/4 cup (60 ml) |
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| Amount Per Serving |
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| Calories 32 |
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| % Daily Value* |
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| Total Fat 1g |
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| Saturated Fat 1g |
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| Cholesterol 3mg |
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| Sodium 130mg |
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| Total Carbohydrate 2g |
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| Dietary Fiber 0g |
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| Sugars 1g |
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| Protein 3g |
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| Vitamin A 14% |
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Vitamin C 26% |
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| Calcium 5% |
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Iron 2% |
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*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on you calorie needs:
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Calories: |
2000 |
2500 |
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| Total Fat |
Less than |
65g |
80g |
| Sat Fat |
Less than |
20g |
25g |
| Cholesterol |
Less than |
300mg |
300mg |
| Sodium |
Less than |
2,400mg |
2,400mg |
| Total Carbohydrate |
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300g |
375g |
| Dietary Fiber |
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25g |
30g |
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| Calories per gram: |
| Fat 9 |
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Carbohydrate 4 |
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Protein 4 |
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