My dairy-free friend Valerie made a recommendation for an alfredo sauce recipe from Silk’s website. She came over today and we made it!

Did you know Silk® has a ton of tasty recipes, like this one for Fast & Easy Fettuccine Alfredo? https://silk.com/recipes/fast-easy-fettuccine-alfredo

Photo courtesy of www.silk.com/recipes

It came out deliciously – almost better than my normal dairy-inclusive version! It smelled and tasted just like regular alfredo. We made the pasta with cashew milk and took the liberty of a couple of adjustments. Here’s the modified recipe I made (you can add any kind of meat or fish for protein as well!):

Ingredients

  • 16 oz fettuccine
  • 3 Tbsp canola oil, divided
  • 1/2 sweet onion, chopped
  • 2 cloves garlic, minced
  • 3 Tbsp flour
  • 4 Tbsp chicken or vegetable stock
  • 2 cups Silk Unsweetened Cashew Milk (or soy milk)
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1 tsp white pepper
  • 1/4 tsp nutmeg
  • 2 Tbsp cornstarch
  • 1/4 cup Trader Joe’s vegan mozzarella-style shreds
  • Fresh chopped parsley for garnish

Instructions

  1. Prepare fettuccine according to package directions.
  2. While fettuccine is cooking, saute chopped onion and garlic over medium heat in 1 Tbsp oil until fragrant and translucent.
  3. Remove onion and garlic to separate dish and reserve.
  4. Add remaining oil to pan and stir in flour and stock. Simmer for 2 minutes.
  5. Stir in cashew milk, onion powder, garlic powder, salt, white pepper, and nutmeg.
  6. Whisk cornstarch into 1/4 c. cold water and stir into sauce.
  7. Add vegan cheese and return to simmer. Allow to thicken, stirring constantly.
  8. Stir in onion and garlic and pour over prepared fettuccine and stir well. Top with chopped parsley for garnish.

Recipe modified from https://silk.com/recipes/fast-easy-fettuccine-alfredo.


img_0781I love pumpkin in the fall. Love it. Stereotypes be darned, I do not care. This scrumptious squash finds its way into curries, soups, muffins, cookies, pancakes, and steamers around my house as soon as the leaves start to turn.

Pumpkin takes a front seat in this seasonal smoothie that is filling, nutritious, and delectable. I started with the Pumpkin Pie Smoothie recipe here and modified it to boost the protein, control the carbs, and add some greens, because if you’re making a shake, why not add greens? You can’t taste them and it’s an easy-as-pie (…see what I did there?) way to get an extra serving of veggies.

Try it for a tasty breakfast that is (bonus!) carb-controlled, heart healthy, and contains servings from 4 different food groups.

Ingredients:

1 cup unsweetened vanilla almond milk (you can definitely use dairy milk but carb-counters be aware it will add about 12 grams of carbohydrate)

1 handful spinach or kale

½ cup pureed pumpkin

¼ cup light vanilla Greek yogurt

1/8 cup plain whey protein (I love the bulk whey protein from Winco!)

½ medium banana

½ tsp pumpkin pie spice

1 tsp honey (or your sweetener of choice)

Instructions:

  1. Add almond milk and greens to blender. Blend for 30-60 seconds or until leaves have been completely blended and the mixture looks like green, frothy milk.img_0780
  2. Add remaining ingredients. Blend until smooth. Enjoy!

Makes 1 16-oz serving. Contains 303 calories, 35.1  g carbohydrate, 14.6 g protein, 2.9  g fat, 0.1 g saturated fat, and 251 mg sodium. Includes 1 serving dairy, 1 serving fruit, 1 serving vegetables, and 1.5 oz protein.


Photo from www.eatingwell.com

                      Photo and recipe from www.eatingwell.com

 

Recipe feature time! My awesome husband made these amazing pork chops and they were probably the most delicious pork chops I have ever had. Smothered in mushrooms and surprisingly flavorful sauce (I had to ask him three times if he added extra salt to the sauce), these pork chops leftovers barely lasted 2 days. I would eat these almost every week if I could!


The common cold has fogged my brain (or sapped my motivation) enough that I haven’t done much research in the last few days. I have a couple of MyPlate recipes stocked up that I had not yet posted, so I thought I’d grace you with one today. I present to you a fiance favorite: The Spinach Lasagna Roll-Up.

done

Ingredients:

10-12 lasagna noodles (you’ll only use 8 but you want to have extra in case some tear)

1/2 pound lean ground beef

1 tablespoon olive oil

1/2 medium onion, chopped

8-10 mushrooms, sliced

1 cup spinach

3/4 cup fat free sour cream

1 cup shredded part-skim mozzarella

1 (15-oz) can no salt added tomato sauce

1/2 teaspoon dried or 1 teaspoon minced fresh basil

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

  1. Cook and drain the lasagna noodles according to the package directions, minus about 2 minutes (you want the noodles to hang together well for the roll-ups).cooked noodles
  2. While the noodles are cooking, brown the ground beef over medium heat and drain the fat (if you prefer a vegetarian option, these are deliciously mushroom-y without the beef too). Add in the olive oil, onions, and mushrooms and saute until soft.mushrooms and meat
  3. Reduce heat to medium-low. Add in spinach, fat free sour cream, and 1/2 cup of the shredded mozzarella. Cook until cheese is melted and spinach is slightly wilted.spinach and meat and sauce
  4. Lay the lasagna noodles out on a plate. Spread a thin layer of the beef and mushroom mixture on each noodle. Roll the noodles up and place in a 9×13 baking dish.rolling
  5. In a bowl, stir together tomato sauce, basil, oregano, and garlic powder. Pour on top of lasagna roll-ups. Top with remaining mozzarella cheese.sauce and cheese
  6. Bake at 350 degrees for 30 minutes. Serve two roll-ups with a side of veggies and some fruit for a complete MyPlate meal. Oh, and try not to splash sauce all over the edge of the plate like I did. =)plate

Two roll-ups count for 1/2 cup vegetables, 2 ounces grains, 2 ounces meat, and 1/2 cup dairy. They contain 457 calories, 58 g carbohydrates, 31 g protein, 13 g fat, and 280 g sodium.


After dinner at my parents’ house I had about 200 calories and one serving of dairy left to go for the day so, logically, we started pursuing dreams of frozen dairy delights. I love ice cream. Love it. My sweet tooth really only has eyes for this cold creamy goodness. Since MyPlate tells me to avoid solid fats (such as the saturated fats in cream…sigh…) I began perusing Pinterest for healthier options. And I found…this stuff from Meghan on JaMonkey.

raspberry frozen yogurtThree easy ingredients + twenty minutes = sweet, refreshing yummy-ness.

If made with fat-free Greek yogurt, unsweetened raspberries, and stevia, this dessert contains 18 g each of protein and carbs, 1 g of fat, and 150 totally-worth-it calories per 1 cup (yes, one WHOLE cup!) serving. You can easily switch it up with nearly any fruit or real sugar if you prefer.

raspberry frozen yum! Any way you shake it, this stuff is GOOD. And easy. And will definitely be re-visited in my diet future.

 


Creamy chicken tortilla bake in an example of a MyPlate dinner with 1 cup mixed salad greens, a whole-wheat roll, and a cup of red grapes. I promise to work on improving my food photography skills in the future to better portray how delicious this really looked.

Creamy chicken tortilla bake in an example of a MyPlate dinner with 1 cup mixed salad greens, a whole-wheat roll, and a cup of red grapes. I promise to work on improving my food photography skills in the future to better portray how delicious this really looked.

Alright folks, here it is. Late in the day but as promised, a delicious new protein-packed entree. I’ve seen several like this on the interwebs, but this is my own personal design. One serving of this recipe will count for 3 ounces of protein, a half a cup of vegetables, and a half-serving of dairy on the MyPlate meal plan. For this recipe you will require:

2 large boneless skinless chicken breasts

1 tablespoon olive oil

1/2 large sweet onion

1 large green bell pepper

1 medium jalapeno pepper

1 can (15 oz) low-sodium black beans (drained and rinsed)

1 medium tomato (chopped)

1 can heart-healthy cream of mushroom soup

Ground red pepper or cayenne pepper to taste

2 ounces whole corn tortilla chips

1 cup shredded low-fat cheese (Mexican blends work well here)

1/2 tablespoon dried or 1 tablespoon fresh chopped cilantro

Prep time: 20 minutes

Cook time: 50 minutes

  1. Bake chicken breasts at 400 degrees for 10 minutes on each side, or until cooked through. Remove from oven and allow to cool.
  2. While chicken is cooling, chop onion and peppers. Saute in olive oil over medium heat until soft.
  3. Shred cooked chicken with a fork and place in a large bowl. Add sauteed vegetables, black beans, tomato, soup, and spices (some like it hot!). Stir well.
  4. Crush the tortilla chips with your hands and spread half on the bottom of a 9″x13″ pan. Spread half of the chicken mixture on top of that, followed by half of the cheese.
  5. Repeat layers one more time: chips, chicken mixture, cheese.
  6. Bake at 350 degrees for 30 minutes. Remove from oven and top with cilantro. Delicioso!

Recipe makes about 12 servings. Each serving contains 229 calories, 14 g carbohydrate, 5 g fat, 31 g protein, and 301 mg sodium. Nutrition info calculated using www.myfitnesspal.com.