This delicious and healthy recipe is easy to prepare. The original recipe is available in Dr. Neal Barnard’s NutritionMD web site, www.nutritionMD.com. It is a recipe submitted by the Millennium Restaurant in San Francisco, which is recognized as one of the finest gourmet vegetarian restaurants in the world.
This creamy and spicy pasta recipe is low in calories and total fat content, high in fiber, and high in vitamins and minerals.
Total calories = 250; Fat calories = 34; Fiber = 7.2 grams
Fat = 12% (3.8 g), Protein = 18% (13 g); Carbohydrates = 70% (50 g)
With more than 20% of the RDA, it is an excellent source of Vitamin A, Thiamin, Riboflavin, Vitamin B12, Vitamin D, Iron, Magnesium, and Niacin; and with between 10% and 20% of the RDA, it is a good source of Calcium, Folic Acid, Pantothenic Acid, and Selenium.
It fits the nutrition guidelines recommended for a low fat, whole foods, mostly plant based diet strategy. These nutrition guidelines are included in the “Nutrition Analysis - by the numbers ... ” post on the Foodie and Friends blog (www.FoodieandFriends.com). Its ingredients are high in nutrient density and fiber and are in Dr. Dean Ornish’s classification of healthiest ingredients, which can be found in his books, including “The Spectrum”.
The goal of a low fat diet is to keep fat content below 20% and preferably closer to 10% of total daily calories. For a 2000 calorie diet, a Fat content of 33 grams to 44 grams, represents 15% to 20% of total calories. With 3.8 grams of total fat, this is a suitable recipe to be included in a daily low fat menu.
Preparation demonstration and nutrition analysis after the jump:
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4 cloves - Raw Garlic
1 cup – Vegetable Broth (low sodium, organic) Pacific Natural Foods
0.5 tsp - leaves Dried Thyme
1 tsp - Fresh Rosemary
Cut the top off Each head of garlic, about ½ inch from the top.
Place the garlic heads in a small baking dish, and add the vegetable broth and spices.
Dry white wine or non- alcoholic wine could be used in pace of the vegetable broth.
I really like buying spices in small quantities from markets that sell them in bulk.
Preheat the oven to 350 degrees.
Cover tightly with aluminum foil.
I cut the top off a sweet yellow onion and paced it in the baking dish to braise at the same time. I’ll use it in another recipe.
Bake them for 1 ½ hours – until the heads are soft and slightly browned.
Set them aside to cool. Then squeeze the soft garlic cloves out of open tops.
3 cups - soy milk - plain Silk
2 tbsps - Nutritional Yeast Flakes Red Star
2 tbsps – Miso (white)
1 tsp - leaves Dried Oregano
0.5 tsp - Black Pepper
0.5 tsp - Ground Nutmeg
1 tsp - Fennel Seed
2 tsps – Paprika (Spanish)
0.33 tsp - Cayenne Pepper
1 recipe - Millennium Braised Garlic 
Blend all these ingredients together.
Be careful with how much Paprika and Cayenne Pepper you use. With too much, the recipe could become too “spicy”.
12 oz - Penne (Whole Wheat) Davinci
While cooking the Whole Wheat Penne Pasta, keep the sauce warm in a 150 degree oven.
Spoon the sauce over the pasta.
The original recipe does not call for adding any cheese topping. I chose to add hard parmesan cheese.
If 1 oz of hard parmesan cheese is added to the entire recipe, it adds 19 calories to the total, increasing it to 268 calories, with an additional 11 Fat calories, increasing it to 46 Fat calories, raising the Fat content by 1.2 grams to a total 5.1 grams.
If a low fat Parmesan cheese is used, it increases the fat content by 0.24 grams to a total of 4.1 grams.
This delicious recipe could be served alone, or with a salad, or topped with grilled shrimp or salmon, or with a side of vegetables, or topped with a skewer of grilled vegetables – or any of these kinds of variations.
How would you serve it?
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There are small variations in fat content caused by changing ingredients. The original recipe specifies light soy milk. But, it also could be made with whole soy milk or skim milk. And, different toppings could be added.
Millennium Pasta Carbonara
With Light Soy Milk
Total calories = 235; Fat calories = 27; Fiber = 7.2 grams
Fat = 10% (3 g), Protein = 17% (12 g); Carbohydrates = 73% (50 g)
Millennium Pasta Carbonara
With Soy Milk
Total calories = 250; Fat calories = 34; Fiber = 7.2 grams
Fat = 12% (3.8 g), Protein = 18% (13 g); Carbohydrates = 70% (50 g)
Some people might prefer to use skim milk. This would reduce the fat content, but introduce animal protein, casein, into the recipe.
Millennium Pasta Carbonara
With Skim Milk
Total calories = 243; Fat calories = 19; Fiber = 6.7 grams
Fat = 7% (2.1 g), Protein = 19% (13 g); Carbohydrates = 75% (52 g)
The original recipe does not specify any toppings. If 1 oz of hard parmesan cheese is added to the entire recipe, it adds 19 calories to the total, increasing it to 268 calories, with an additional 11 Fat calories, increasing it to 46 Fat calories, raising the Fat content by 1.2 grams to a total 5.1 grams.
Millennium Pasta Carbonara
With Whole Soy Milk and Hard Parmesan Cheese Topping
Total calories = 268; Fat calories = 46; Fiber = 7.2 grams
Fat = 15% (5.1 g), Protein = 19% (14 g); Carbohydrates = 66% (50 g)
If a low fat Parmesan cheese is used, it increases the fat content by 0.24 grams to a total of 4.1 grams.
Millennium Pasta Carbonara
With Whole Soy Milk and Fat Free Parmesan Cheese Topping
Total calories = 267; Fat calories = 37; Fiber = 7.2 grams
Fat = 12% (4.1 g), Protein = 20% (15 g); Carbohydrates = 68% (52 g)
If 3 medium shrimp per serving are added to the basic whole soy milk recipe, it adds 0.26 grams fat per serving and raises the cholesterol from 5 mg to 25 mg.
Millennium Pasta Carbonara
With Whole Soy Milk and 3 Medium Shrimp per Serving
Total calories = 264; Fat calories = 37; Fiber = 7.2 grams
Fat = 12% (4.1 g), Protein = 20% (15 g); Carbohydrates = 67% (50 g)
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Monday, October 20, 2008
Millennium Pasta Carbonara
Thursday, October 16, 2008
Carrot Cream Soup with Basil Mint Swirl
This easy to prepare, very delicious and healthy recipe is available in Dr. John McDougall’s February 2008 newsletter (www.drmcdougall.com).
Carrot Cream with Basil-Mint Swirl with Carrot Cream with Basil-Mint Swirl Carrot Cream with Basil-Mint Swirl Basil Mint Swirl
This recipe is low in calories and total fat content, high in fiber, and high in vitamins and minerals.
Total calories = 202; Fat calories = 44; Fiber = 12 grams
Fat = 19% (4.9 g), Protein = 13% (7.5 g); Carbohydrates = 68% (39 g)
With more than 20% of the RDA, it is an excellent source of Vitamin A, Vitamin B6, Vitamin C, Vitamin E, Vitamin K, Calcium, Iron, Magnesium, and Niacin; and with between 10% and 20% of the RDA, it is a good source of Riboflavin, Vitamin B12, Panthothenic Acid, and Phosporous.
There is an additional 5 grams of fat added when a tofu sour cream topping is included.
It fits the nutrition guidelines recommended for a low fat, whole foods, mostly plant based diet strategy, which are included in the “Nutrition Analysis - by the numbers ... ” post on the Foodie and Friends blog (www.FoodieandFriends.com).
The goal of a low fat diet is to keep fat content below 20% and preferably closer to 10% of total daily calories. For a 2000 calorie diet, a Fat content of 33 grams to 44 grams, represents 15% to 20% of total calories. With 4.9 grams of total fat, this is a suitable recipe to be included in a daily low fat menu.
This recipe can be made with no animal protein. Its ingredients are high in nutrient density and fiber and are in Dr. Dean Ornish’s Group 1 classification of healthiest ingredients, which can be found in his books, including ‘The Spectrum”.
A preparation demonstration and additional nutrition data are included after the jump.
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Carrot Cream Soup
Assemble the ingredients:
2 large cloves garlic, sliced
2 ribs celery, sliced
4 or 5 carrots
1 sweet potato (1/2 pound)
1 red bell pepper
2 cups water
¾ tsp sea salt
¼ tsp white pepper
1 cup soymilk
Slice and chop the
sweet potato,
carrots,
red bell pepper, and
garlic.
These very colorful ingredients are high in nutrient density with lots of vitamins, minerals, and anti-oxidants.
Add the vegetables with water, salt and pepper to a pot. Bring to boil and cook for about 15 minutes in the pot.
Puree the ingredients with an immersion or regular blender until they are smooth.
Add the soymilk.
And heat through.
Basil Mint Swirl
Assemble the ingredients for the basil mint swirl:
4 oz basil leaves
2 oz mint leaves
2 cloves garlic
2 tbsp lemon juice
½ tsp sea salt
½ tsp soy sauce
1 tbsp water
mint sprigs for garnish
and tofu sour cream for a topping
Puree the ingredients
and prepare for plating.
Plating Options
The basic soup without any toppings is a delicious and healthy recipe.
The basic sweet and creamy soup is made from very colorful vegetables which are nutrient dense and provide lots of vitamins, minerals, beta-carotene and anti-oxidants.
The recipe calls for swirling the basil mint puree in the center of the carrot soup.
My attempts at swirling did not produce an attractive plate. So, I just placed a dollop of the Basil-Mint puree in the center of the bowl, and added sprigs of mint.
When adding a sour cream topping, I simply placed a dollop of sour cream next to a dollop of the basil mint puree, and placed a mint sprig on top.
This combination produces a very interesting mix of tastes and textures with the sweetness of the soup, the tangy basil mint swirl and the creamy sour cream.
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Nutrition Analysis
By keeping the ingredients completely vegan, the fat content is slightly higher than if dairy products are used, particularly when the optional sour cream topping is included.
There is only a 0.9 gram (8 calories) difference in Fat content in the basic soup recipe between including soy milk or skim milk. However, there is a larger difference of 5 grams of Fat when 2 tablespoons per serving (my estimate for a dollop) of tofu sour cream is used instead of non-fat dairy sour cream.
Would you prefer a lower fat content or a non-dairy recipe?
You can see the complete nutrition analyses on www.FoodieandFriends.com.
Here are the summaries for each alternative:
Carrot Cream Soup with Basil Mint Swirl
With Soy Milk
Total calories = 202; Fat calories = 44; Fiber = 12 grams
Fat = 19% (4.9 g), Protein = 13% (7.5 g); Carbohydrates = 68% (39 g)
Carrot Cream Soup with Basil Mint Swirl
With Soy Milk and a Tofu Sour Cream Topping
Total calories = 287; Fat calories = 89; Fiber = 12 grams
Fat = 28% (9.9 g), Protein = 11% (8.5 g); Carbohydrates = 61% (48 g)
Carrot Cream Soup with Basil Mint Swirl
With Skim Milk
Total calories = 198; Fat calories = 36; Fiber = 12 grams
Fat = 16% (4 g), Protein = 13% (7.6 g); Carbohydrates = 71% (40 g)
Carrot Cream Soup with Basil Mint Swirl
With Skim Milk and a Non Fat Dairy Sour Cream Topping
Total calories = 223; Fat calories = 36; Fiber = 12 grams
Fat = 15% (4 g), Protein = 16% (9.6 g); Carbohydrates = 70% (43 g)
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This recipe produces 4 cups of soup. If you would like 4 bowls of soup, you’ll have to increase the recipe.
This is very healthy and delicious recipe that can easily be part of an elegant dinner.
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Carrot Cream with Basil-Mint Swirl
with Soy Milk
Soy Milk and Tofu Sour Cream
with Skim Milk
with Skim Milk and Non-Fat Sour Cream
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