The Sweet Life Cooking Demo Series October 2018 1 Vampire-Proof: Cooking with Garlic
2 Split Pea & Butternut Squash Soup Serving size: 8 oz. Total time: 1 hour 20 minutes 3 quarts Vegetable stock 1 1/8 tsp. Canola oil 4 ½ oz. Yellow onion (fresh) diced 4 ½ oz. Celery (fresh) diced 4 ½ oz. Carrots (fresh) diced 4 ½ oz. Leeks (fresh) sliced 1 7/8 lb. Butternut squash peeled, seeded and cubed 9 oz. Split peas, dried, green (Drained) 2 ½ oz. Garlic (minced) 3/8 tsp. Thyme, leaf, dried 1/8 tsp. Bay leaves, ground or whole 1/8 tsp. Coriander, ground 1/8 tsp. Allspice, ground 1/8 tsp. Cayenne pepper 1. Sauté onion, garlic, celery, carrot and leeks in oil until onion is translucent. Do not brown. 2. Prepare low sodium vegetable broth according to recipe. 3. Add squash, peas, thyme, bay leaves, coriander, allspice and cayenne pepper to broth. Bring to a boil. Reduce heat and simmer for 45 minutes or until squash and peas are completely tender. Transfer half the mixture to a food processor or blender. Process until pureed. Stir back into soup. Bring to a boil. 4. Remove all whole bay leaves if used. 5. Garnish with chopped toasted pecans (optional) Calories: 130 Total Fat: 1g Saturated Fat: 0g Cholesterol: 0mg Total Carbohydrate: 25g Dietary Fiber: 8g Sugar: 5g Protein: 6g Sodium: 130mg
3 Low Sodium Vegetable Broth Serving size: 3 Quarts Total time: 20 minutes 3 quarts water 3 oz. vegetable base, low sodium, no MSG 1. Heat water to a simmer. 2. Whisk in base until fully combined. 3. Simmer for 20 minutes.
4 Spaghetti Squash Primavera Serving size: 4 oz. Total time: 25 minutes 6 lbs. Spaghetti squash (fresh) 2 ½ Tbsp. Olive oil 2 ½ oz. Garlic (minced) 1 ½ oz. Red pepper (fresh) diced 1 ½ oz. Green pepper (fresh) diced 1 ½ oz. Carrots (fresh) diced 3 tsp. parsley (fresh) chopped 1 ½ tsp. salt 1 tsp. Ground Black pepper 1. Cut squash in half lengthwise and deseed. Place flesh side down on a treated sheet pan. Place squash in oven. Pour enough water to fill the bottom of the sheet pan. Roast in oven at 325 F until fork tender, approximately 30-35 minutes. Turn squash upright to cool. 2. Scoop out flesh, using fork to separate it into strands. 3. Heat olive oil in sauté pan. Add peppers and carrots and sauté until softened, approximately 5 minutes. 4. Add squash and toss. Season with parsley, salt and pepper. Calories: 50 Total Fat: 2.5g Saturated Fat: 0g Cholesterol: 0g Total Carbohydrate: 7g Dietary Fiber: 2g Protein: Less than 1g Sodium: 260mg
5 Pumpkin- Vanilla Pudding Serving Size: ½ Cup Prep time: 10 minutes Cook time: 7 minutes Chill time: 1 hour ¼ cup Splenda - Granulated 2 Tbsp. cornstarch 1 ¾ cup 1% milk or unsweetened vanilla almond milk 2 Egg yolks 1 cup canned pumpkin puree (not pumpkin pie filling) 1 tsp. ground cinnamon, and more for dusting ¼ tsp. ground cloves ¼ tsp. ground ginger 1/8 tsp. ground nutmeg 1 Vanilla bean, split, seeds scraped out, pod discarded or 1 tsp. vanilla extract ¼ cup toasted chopped pecans Whipped topping (optional) 1. In a 3-quart saucepan, whisk together the sweetener and the cornstarch. 2. In a small bowl, whisk together the milk and egg yolks. Over medium heat, slowly whisk the egg mixture into the sweetener mixture. Bring to a boil, continuing to whisk the mixture until it thickens, about 3 to 5 minutes. 3. Add the pumpkin, cinnamon, cloves, ginger, and nutmeg. Mix well and cook on low heat for 3 minutes. Add the vanilla bean seeds or extract and cook 1 minute more. 4. Remove the saucepan from the stove. Place the pudding in a bowl and cover with plastic wrap. Refrigerate for 1 hour before serving. To serve, spoon the pudding into individual dishes, top each dish with 1/2 Tbsp. pecans, and dust with cinnamon. If desired, dollop with whipped topping. Calories: 85 Total Fat: 4g Saturated Fat: 1g Cholesterol: 50mg Total Carbohydrate: 9g Dietary Fiber: 1g Sugar: 5g Protein: 3 g Sodium: 30mg
6 The Green Goblin Smoothie Serving size: 7 oz. Total time: 5 minutes 2 cups fresh baby spinach 1 cup coconut water 2 cup frozen green grapes 2 peaches, sliced 1. Puree all the ingredients in a blender until the mixture is gorgeously smooth. If you find that it s a bit too thick, add a bit more coconut water, tap water, or even a splash of non-dairy milk. Calories: 103 Total Fat: 0g Saturated Fat: 0g Cholesterol: 0g Total Carbohydrate: 26g Dietary Fiber: 2g Protein: 2g Sodium: 32g
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