Tuesday, November 30, 2010

Three Squash Soup

3 squashes (butternut, buttercup, acorn squash, etc.)

1 cup plain soy milk or vegetable stock

½ cup cinnamon applesauce

2 Tbs. apple cider vinegar

2 Tbs. extra virgin olive oil

½ tsp. cayenne (optional)

1-2 Tbs. maple syrup (optional, for added sweetness)

salt & pepper (to taste)


Wash each squash and slice in half; remove most seeds. Note: a few seeds are okay - they will actually add some toasted nutty flavor when blended into the soup.

Turn oven to 375 degrees; fill large glass casserole dish 1 inch high with water and place each squash face down in water; roast for 45 minutes or until tender.

Pull squash from the oven and drain hot water; rinse squash in cold water and scoop flesh into a large bowl; when scooped you should have around 4 cups. Note: a few soft skins are okay if they are scooped as well.

Place squash and remaining ingredients in a food processor and blend until smooth.

Serve immediately so soup is warm but not hot. Garnish with a few leftover squash slices and cayenne if desired. You can also store in the fridge and reheat as necessary or heat to boiling on the stove for a hot squash soup. Makes about 5-6 cups

Broccoli Cheese Soup

Broccoli Cheese Soup

Recipe: Start with about ½ C of water and Washington’s Golden Seasoning & Broth in medium pot. Have fresh broccoli steaming in meantime. Add Rich’s Non-Dairy Creamer as main liquid to pot. I add about 2 TB of heavy whipping cream. About 3 TB of Butter. On high and add cornstarch and Cambrooke’s ShakenCheese – stir frequently and fast with a whisk until blended (cheese never completely blends, don’t worry about it). Once broccoli is almost steamed, removed from heat while it is still al dente. Put a minced slice of onion into a pan to sauté, chop up broccoli and add to onion and slightly sauté together – add to pot with creamer. Mix. I also add Butter Buds Sprinkles for more flavoring. This recipe is to taste – add more creamer, butter, etc depending on taste and needed calories for the day.

Taste Connections Pumpkin Bread

Try this delicious and comforting recipe from Malathy Ramanujam from Taste Connections (TC) – a perfect treat to warm you up over the holiday season!


3/4 cup (150 gm) Brown sugar

150 gm (5 oz) canned pumpkin

1/2 cup (200 gm) applesauce

75 gm Canola oil

1/2 cup water or more to make batter

10 gm Egg-replacer equivalent to 2 eggs (2 teaspoons egg-replacer + 2 tablespoons water)

1 packet Jell-O® instant pie and pudding mix

3 cups (330 gm) TC – Multibaking mix

1 teaspoon cinnamon

15 gm (2 teaspoons) baking powder

1/4 teaspoon baking soda

1/2 teaspoon nutmeg

1/4 teaspoon cloves (scant)

30 gm Craisins®


Combine the first four ingredients (brown sugar, canned pumpkin, applesauce, canola oil) and ½ cup water in a small bowl and beat well. In a separate bowl, combine the remaining ingredients and mix well. Gradually add to the pumpkin mixture and beat well. (You may add more water after mixing if the mixture is dry).

Use a non-stick 9" x 5" loaf pan (or a non-stick Teflon® pan very lightly sprayed with Canola Oil cooking spray). Pour batter into loaf pan (or baking sheet to make pumpkin bars) and bake at 350º F for 45 to 60 minutes, checking around 30 minutes for doneness or until a toothpick can be inserted in the middle of the bread and come out clean. Let cool for 10 minutes in the pan before moving to wire rack.

Pumpkin Bars You could also choose to pour the mixture into a greased 9" x 13" pan (brownie pan) and bake for 20 to 25 minutes or until when a toothpick inserted in the middle comes out clean. Let cool for 10 minutes in the pan before moving to wire rack. Adding Craisins® will add even more flavor to the pumpkin bread! You could frost it with store bought vanilla frosting (add nutrition info for it) to make it a tasty cake-like bar. You can also add sugar sprinkles in the holiday colors if you wish - the choices are endless!

Nutrient information for the crepes only:

Kcal Pro(g) PHE(mg) MET(mg) LEU(mg)

Per recipe 316 3.5 112 36 177

Corn Muffins

1-1/2 cups cook for love baking mix

1/2 c. (64g) corn meal

1/2 tsp xanthan gum

2 tsp egg replacer

2 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

1/2 c. sugar

1/2 c. oil

3/4 c. rice milk

2 tbsp applesauce (can omit)

1 tbsp. orange juice (can omit)

Mix dry and wet ingredients separately, then together. Bake in 12 c. muffin tin at 375 for 15 minutes.

I used to make a much higher-phe version using baking mix and cake flour, but Brenda's baking mix recipe works just as well and is much lower. They are about 38 phes per muffin.

Pudding Recipe

1 small box instant pudding
1 cup cool whip
1 cup water

Low Protein Versions of Hot Chocolate!

Version 1
2 tsp sugar
1 tsp Hershey's baking cocoa
1/2 C non dairy creamer (I use rich's, can also use plain coffeemate)
1/2 C water
20 g mini marshmallows

Heat in a saucepan until marshmallows are melted. After it's heated add 1/4 tsp vanilla. Stir and serve.
28 phe per 1/2 cup.

Version 2
2 tablespoons Enjoy Life Chocolate Chips* or chocolate chips of choice
1/2 or 1 Tablespoon sugar or agave
pinch of salt
1 cup of So Delicious Coconut Milk* or "milk" of choice (Rice Dream, etc)

Melt chocolate in microwave for 10 seconds at a time until melted in mug. Stir in sugar or agave. Heat milk until steaming. Add to melted chocolate for a super creamy chocolaty treat. Add a marshmallow for extra credit.

Version 32 teaspoons cocoa
1 Tablespoon sugar or agave
tiny pinch of salt
few drops of vanilla
1 cup So Delicious Coconut Milk* or "milk" of choice (Rice Dream, etc)

Make paste from cocoa, agave or sugar, pinch of salt and vanilla. Heat milk until steaming. Add slowly to paste. Serve with a marshmallow for extra fun.
*So Delicious® Coconut Milk Beverage
20 ± 5 mg PHE per 240 gm (8 oz)
Galactose content not available
*Enjoy Life Chocolate Chips
190 mg PHE per 100 gm
<100 mg Gal per 100 gm

Version 4
We do vance's chocolate flavored milk substitute. We buy it at a local health food store. My daughter adds a few marshmallows and we still count it as free.

Version 5
I sometimes make low pro chocolate milk using Dairy Free-not sure of the spelling. It is on the Pku Perspectives site but I bought it at clinic. I believe it can be used to make hot chocolate. The Pku Perspectives site gives the phe content.