Calcium Rich Recipes


A List of Calcium Rich recipes


For more information read the current guidelines on:




Cheesy Crescent Veggie Dogs
Summer Green Soybean Salad



Fettucine with Mushroom Sauce


  • 1 tbsp (15 mL) olive oil

  • 1/2 lb (250 g ) mushrooms, sliced

  • 1 leek, sliced

  • 1 clove garlic, minced

  • 1 tbsp (15 mL) all-purpose flour

  • 1 can (385 mL) 2% evaporated milk

  • 1/2 tsp (2 mL) dried thyme

  • 1/4 tsp (1 mL) pepper

  • pkg (375 g) fettuccine

  • 1/4 cup (50 mL) chopped fresh parsley


  • In saucepan, heat oil over medium heat. Add mushrooms, leek and garlic; cook for 5 minutes or until mushrooms release liquid.

  • Stir in flour; cook, stirring, for 1 minute.

  • Gradually add milk, whisking constantly. Add thyme and pepper; continue to cook, whisking, for 5 minutes or until thickened.

  • In large pot of boiling salted water, cook pasta for 8 to 10 minutes until al dente. Drain

  • Toss pasta with mushroom sauce. Garnish with parsley.

Makes 4 servings Per serving: Calcium 323 mg

The evaporated milk in this sauce is the secret to the heavenly richness. Evaporated milk gives double the calcium while providing the velvety texture of whipping cream but without the fat. For a real treat, use a mixture of white, cremini and portobello mushrooms for an intense mushroom flavour.

Asparagus Tarragon Soup


  • 3 1/2cups chicken stock or turkey stock (preferably homemade) 875 mL

  • 1 lb trimmed asparagus, cut into 1-inch (2.5 cm) lengths 500 g
    To get 1 lb (500g) trimmed asparagus, you will need to buy 2 lb (1 kg).

  • 1/4 cup white wine 50 mL

  • 1 tbsp chopped fresh tarragon15 mL

  • 2 tbsp butter 25 mL

  • 2 tbspall-purpose flour 25 mL

  • 1 can (385 mL) 2% evaporated milk 1

  • Salt

  • Freshly ground black pepper


  • In a large saucepan, brink stock to boil. Reserving a few tips for garnish, add the asparagus. Reduce heat; simmer, overed, for 15 minutes or until asparagus is very tender.Transfer asparagus and stock to blender.

  • In small saucepan, bring wine to boil. Add tarragon; continue boiling until liquid has been reduced by half.

  • Add wine mixture to asparagus mixture in blender. Pure until smooth.

  • In large saucepan, melt butter over medium heat. Add flour; cook, stirring, for about 8 minutes or until golden brown. Remove from heat.

  • Gradually whisk asparagus pure into flour mixture. Return to heat; cook, stirring, until thickened.

  • Transfer asparagus pure to blender. Add milk; pure until smooth. Season with salt and pepper to taste. Garnish with asparagus tips.

Makes 5 cups (1.25 L), 4 servings

This is springtime heaven in a bowl! Make it at the peak of asparagus season and serve it with a garnish of softly whipped cream, if you dare, and blanched asparagus tips.

Baked Cream Cheese Appetizer


  • 1 (4 ounce) package refrigerated crescent rolls

  • 1 (8 ounce) package cream cheese

  • 1/2 teaspoon dill weed

  • 1 egg yolk, beaten


  • Unroll dough on a lightly floured surface;

  • press together seams to form a 12 x 4 inch rectangle.

  • Sprinkle one side of the cream cheese with half of the dill weed.

  • Place brick of cream cheese dill side down in center of dough.

  • Sprinkle dill on top of cream cheese.

  • Enclose cream cheese by bringing sides of dough together and pressing edges to seal.

  • Place dough on lightly greased cookie sheet.

  • Brush with beaten egg.

  • Bake at 350 degrees F (175°C) for 15 to 18 minutes.

  • Serve warm.

Makes 8 servings

Potato Soup


  • 1 pound thick sliced bacon, cut up

  • 2 stalks celery, sliced

  • 3 cloves garlic, minced

  • 1 large onion, coarsely chopped

  • 8 medium to large potatoes, peeled and cubed

  • chicken stock

  • 1 teaspoon dried tarragon

  • 1 teaspoon dried cilantro

  • salt and pepper to taste

  • 1 cup heavy cream

  • 1/4 cup all-purpose flour

  • 3 tablespoons butter or margarine


  • In a Dutch oven, cook the bacon.

  • Remove bacon from pan and set aside.

  • Drain off all but 1/4 cup of the bacon grease. In the bacon grease saute the celery and onion until onion begins to turn clear.

  • Add the garlic and continue to cook for 1 to 2 minutes.

  • Add the cubed potatoes and toss to coat. Saute for 3 to 4 minutes.

  • Return the bacon to the potatoes.

  • Cover and simmer until potatoes are tender.

  • In a separate pan, melt the butter or margarine and cook the flour for 1 to 2 minutes.

  • Add the heavy cream, tarragon and cilantro.

  • Bring the cream mixture to a boil to thicken, stirring constantly.

  • Add the cream mixture to the potato mixture, heating through.

  • Puree about 1/2 the soup and return to the pan.

  • Season to taste and serve.

Makes 6 to 8 servings


Sloppy Joes


  • 1 cup textured soy protein (TSP, also called TVP)

  • 1 cup boiling water

  • 16-ounce can sloppy joe sauce

  • 4 whole wheat hamburger rolls


  • To rehydrate the TVP, place the TVP in a medium saucepan and pour the boiling water over it.

  • Add the sloppy joe sauce to the TVP; cook over low heat until heated through. To serve, pour the TVP mixture over the hamburger rolls.

Yield: 4 servings.

Per serving: 196 calories; 15 grams protein; 2 grams fat; 32 grams carbohydrate; 10% fat.

Copyright 1997 Indiana Soybean Board

Cheese Bread
(Bread Machine)


  • 3 3/4 cup bread flour

  • 1/3 cup soy flour

  • 1/3 cup oatmeal

  • 2 Tbs sugar

  • 1 tsp salt

  • 1 tsp dry mustard

  • 2 tsp chili powder

  • 2 Tbs instant minced onion

  • 2 tsp active dry yeast

  • 1 1/2 cup plain soymilk

  • 1 cup (4 ounces) soy jalapeno pepper cheese or soy cheddar cheese, cut into cubes or shredded

Add all ingredients to bread machine according to manufacturer's directions.

Yield: 1 1/2 pound loaf. Serving size: 1 slice (loaf cut into 12 slices). Per serving: 230 calories, 3 g fat, 0 g sat fat, 9 g protein, 39 g carbohydrate, 265 mg sodium, 0 mg cholesterol.

Copyright 1999 Indiana Soybean Board

Mock Egg Salad


  • 8 ounce tofu, crumbled or 1 pkg (12 ounce) silken tofu

  • 1 Tbs prepared mustard

  • 1 Tbs honey

  • 2 tsp vinegar

  • 1/2 tsp turmeric

  • 1/2 tsp onion powder

  • 1/2 tsp celery seed

  • 1/8 tsp pepper

  • 1/4 cup minced celery

  • 1/4 cup minced green pepper

  • 2 Tbs minced pickles (optional)


  • Crumble the tofu into a medium mixing bowl.

  • Combine the mustard, honey, vinegar, turmeric, onion powder, celery seed and pepper in a small dish.

  • Pour over the tofu and mash together well.

  • Add the celery, green pepper and pickles and mix well again.

You may serve it immediately, but letting it chill for a few hours allows the flavors to blend better.

Yield: 4 servings. Serving size: 1/3 cup. Per serving: 84 calories, 4 g total fat, 0.6 g sat fat, 7 g protein, 7 g carbohydrate, 67 mg sodium, 0 mg cholesterol.

Copyright 1999 Indiana Soybean Board

Feta-Herb Spread


  • 2 lb plain nonfat yogurt

  • 1 ea garlic clove

  • 1/2 tsp salt

  • 1/4 tsp freshly ground black pepper

  • 1 cup feta cheese, crumbled

  • 1 tbsp extra-virgin olive oil

  • 2 tsp fresh parsley, chopped

  • 1 tsp dried oregano leaves


Drain yogurt in a cheesecloth-lined sieve in the refrigerator overnight. With the side of a chef’s knife, mash garlic with salt and pepper. In a large bowl, combine yogurt, garlic paste, feta cheese, oil, parsley and oregano.

(The spread will keep, covered, in the refrigerator for up to 4 days.)

Oysters on the Half Shell with Champagne Vinegar


  • 1 ea shallots, minced

  • 1 tbsp chives, chopped

  • 1/4 cup champagne vinegar freshly cracked black pepper, to taste

  • 24 ea oysters

  • 1 oz Osetra caviar, or more


Estimated Time: 30min

  • Combine minced shallots, vinegar and pepper. Refrigerate this mixture.

  • Scrub oyster shells. Shuck oysters, loosen from shell but leave in bottom shell, then re-cover with top shell.

  • Stir vinegar mixture well, then drizzle a little of the mixture over each oyster. Distribute caviar equally over top of each oyster.

  • Sprinkle oysters with chives and serve immediately.

Servings: This recipe serves: 4 Change to servings U.S. Metric

Spring Greens and Cannellini Gratin

Author: The Culinary Institute of America

Publication: From the Recipe Files of the CIA

Cannellini beans are rich in protein, calcium, phosphorus, and iron and are often used in both salads and soups. Their great nutritional value makes them a wonderful alternative to meat dishes.


  • 16 oz beans, cannellini, mature seeds, dried, soaked

  • 1/2 ea onion, small, in one piece

  • 1/2 ea carrots, small, in one piece

  • 1 ea thyme sprig

  • 1 ea bay leaf

  • 1 1/2 tsp salt

  • 1/4 tsp black pepper, to taste

  • 8 oz tomato, concasse

  • 2 lb Swiss chard, rinsed, drained

  • 1 tbsp olive oil

  • 1 tsp red chili pepper flakes

  • 2 ea garlic clove, minced

  • 16 oz fresh white bread crumbs, lightly toasted


Estimated Time: 140 min

  • Combine the beans, onion, carrot, thyme, and bay leaf in a large pot.

  • Add fresh cold water to cover the beans by 2 inches.

  • Bring to a boil, then reduce heat to a simmer and cook for 15 to 20 minutes.

  • Add the 1 1/2 teaspoon salt and cook 20 to 30 minutes longer, or until the beans are completely tender.

  • Drain the beans, reserving the cooking liquid. Remove and discard the onion, carrot, bay leaf, and thyme.

  • Taste and adjust seasoning with salt and pepper.

  • Preheat the oven to 350§F (175°C).

  • Chop the greens into 1/2-inch pieces, keeping the stems and leaves separate.

  • Heat 1 tablespoon of the olive oil in a large saut, pan over medium heat. Add the stems to the pan first and cook until they are wilted. Add the leaves and salt to taste, and continue to saut, until the greens are wilted and tender.

  • Add the pepper flakes and garlic and cook for 1 minute, or until the aroma of the garlic is released.

  • Combine the greens with the beans and tomatoes and mix thoroughly. Put the mixture in a 9-by-13-inch baking dish and top with the bread crumbs. Bake for about 45 minutes, or until the crumbs are golden brown.

  • Serve hot

Servings: 8

Ham and Asparagus Cheese-filled Popovers


  • Popovers: 1 package (6 oz) popover mix

  • 1/3 C butter

  • ¼ C. sliced green onions

  • 1 C. sliced fresh mushrooms

  • 1/3 C. all-purpose flour

  • 2 tsp. grated lemon peel

  • ¼ tsp pepper

  • 1 & ½ C lowfat plain yogurt

  • 1/8 tsp garlic powder

  • ½ C. dry white wine

  • 2 C. diced cooked ham

  • 2 C. cooked 1-inch pieces of asparagus


For popovers, make according to pkg directions, adding cheese to dry mix. Bake in 2 & ¾-inch muffin cups as directed on pkg. Meanwhile, for sauce, melt butter in medium-sized heavy saucepan. Saute mushrooms and green onions until tender, about 5 minutes. Remove from heat and stir in flour, lemon peel, pepper and garlic until smooth. Gradually stir in yogurt and wine. Return to heat and cook, stirring constantly, until thickened. Stir in asparagus and ham. To serve, place 2 popovers on each plate. Carefully break popovers open and spoon on sauce. Serve immediately. Serving size: 1/5 of ham and asparagus mixture plus 2 popovers.

Makes 4-5 servings.

Nutritional Information (per serving): Calories: 474 - Protein: 24 g - Fat: 24 g Carbohydrate: 36 g - Calcium: 203 mg

From Creighton Osteoporosis Research Center

Cream of Tomato Soup

This soup is rich, but light. It is compliments of Midwest Living magazine and uses evaporated skim milk and butter-flavored sprinkles in place of whole milk and butter.


  • ½ cup chopped celery (1stalk)

  • ¼ cup water

  • 1/3 cup chopped onion (1 small)

  • 1/3 cup tomato paste

  • 1 (14 &1/2 oz) can low-sodium tomatoes

  • 1 bay leaf

  • 1 (12 oz) can evaporated skim milk

  • 1 teaspoon salt

  • 1 teaspoon butter-flavored sprinkles

  • A dash pepper


In a medium saucepan, combine the celery, onion, water, bay leaf, sugar, salt & pepper. Bring to boiling: reduce heat. Cover and simmer for 10-15 minutes or till celery and onion are very tender. Discard bay leaf. Add undrained tomatoes and tomato paste. Then, Place the vegetable mixture in a blender container or food processor bow. Cover and blend or process till the mixture is smooth. Strain the mixture through a sieve: set aside. (You should have about 1 ¾ cups). Next, Add the evaporated skim milk to the saucepan. Gradually stir in the blended tomato mixture. Add the butter-flavored sprinkles. Heat through. Ladle into soup bowls.

Makes 4 servings.

Nutrition information (per serving): Calories: 128 - Protein: 9 g. - Fiber: 2 g - Carbohydrates: 23 g - Fat: 1 g (0.5 g sat) - Cholesterol: 4 mg - Sodium: 330 mg

From Creighton Osteoporosis Research Center

Almond Biscotti

(Compliments of Cooking Light, March 1995)


  • 2 cups all-purpose flour

  • 1 cup sugar

  • ¾ teaspoon baking soda

  • ¼ teaspoon salt

  • ½ cup slivered almonds, chopped and toasted

  • ½ teaspoon vanilla extract

  • ¼ teaspoon almond extract

  • 2 eggs

  • 1 egg white

  • vegetable cooking spray


Combine the first 5 ingredients in a large bowl. Combine vanilla and next 3 ingredients: add to flour mixture, stirring until well-blended (dough will be dry)

Turn the dough out onto a lightly floured surface, and knead lightly 7 or 8 times. Shape dough into a 16-inch-long roll. Place roll on a baking sheet coated with cooking spray, and flatten roll to 1-inch thickness.

Bake at 350 degrees for 30 minutes. Remove roll from baking sheet to a wire rack, and let cool 10 minutes. Cut roll diagonally into 30 (1/2-inch slices, and place, cut sides down, on baking sheet. Reduce oven temperature to 325 degrees, and bake 10 minutes. Turn cookies over and bake an additional 10 minutes (cookies will be slightly soft in center but will harden as they cool). Remove from baking sheet: let cool completely on wire rack.

Yield 2 ½ dozen (serving size: 1 cookie).

Nutritional Information (per serving): Calories : 72 (16% from fat) - Protein: 1.7 g - Fat: 1.3 g (sat 0.2 g, mono 0.7 g, poly 0.3 g) - Fiber: 0.4 g - Cholesterol: 15 mg - Iron: 0.5 mg - Sodium: 26 mg - Calcium: 14 mg.

From Creighton Osteoporosis Research Center

Ham and Cheese Brunch Bake

(Serves 10 to 12)


  • 24-oz. package frozen Hash Brown Potatoes

  • 2 cups cooked Ham, cubed

  • 2 cups Cheddar Cheese, shredded and divided

  • 1 small Onion, chopped

  • 16 oz. Low-fat Sour Cream

  • 10-oz. can condensed Cheddar Cheese Soup, undiluted

  • 10-oz. can Cream of Potato Soup, undiluted

  • Freshly ground Black Pepper to taste


Thaw the hash brown potatoes and combine them in a large mixing bowl with the diced ham, a half-cup of the shredded cheddar cheese, and the chopped onion. In a separate mixing bowl, blend together the sour cream, cheddar cheese and potato soups, and black pepper. Add the sour-cream-and-soup mixture to the potatoes and ham, making sure all ingredients are thoroughly combined. Pour the mixture into a lightly greased 3-quart oven-proof baking dish. Top with more cheese, and bake in a pre-heated 350-F degree oven for an hour.

Mexi dip

(Serves 10)


  • 2 cans prepared Chili (with or without beans)

  • 1 large jar Salsa (hot or mild, to taste)

  • 2 8-oz. packages of softened Cream Cheese,

  • 2 8-oz. packages of shredded Monterey Jack Cheese


Spread the cream cheese over the bottom of a 9-inch by 13-inch baking pan. Pour chili over the top and spread evenly. Add the salsa and spread evenly again. Sprinkle shredded cheese on top, and bake in a pre-heated 350-F degree oven for about 20 to 30 minutes, until cheese is bubbing. The recipe can also be microwaved for about 15 minutes in a microwave-safe pan. Serve the dip warm with tortilla chips.

Raspberry Trifle

(Serves 4)


  • 4 oz. Non-fat Cream Cheese

  • 4 oz. Non-fat Ricotta Cheese

  • 1 Tbs. Fresh Lemon Juice

  • 1 Tbs. Granulated Sugar (optional)

  • 1 cup fresh Raspberries

  • 1/4 cup Raspberry Jam or Puree

  • About 16 Vanilla Wafer Cookies, crumbled

  • 6 oz. Nonfat Plain, Vanilla, or Raspberry Yogurt

  • 4 fresh Mint Sprigs for Garnish


In a small mixing bowl, whip the cream cheese with the ricotta cheese. Add the lemon juice and (if desired) sugar to taste, as you blend with an electric mixer until a rich and creamy texture has been attained. Minimum blending time is about 8 minutes. The more blending time, the creamier the mixture, and the easier it is to spread in layers, later. In a separate mixing bowl, combine the raspberries with the raspberry jam or puree, keeping out about 12 or 16 perfect, whole berries for garnish. Either in four parfait glasses or one parfait-style glass bowl, layer the ingredients in the following order, starting from the bottom (of course): cream cheese and ricotta cheese mixture, raspberries mixed with jam or puree, crumbled vanilla wafers, cream and ricotta cheese mixture again, and a sprinkling of beautiful, whole raspberries on the top. Refrigerate your trifle for at least 2 hours prior to serving. Just before dessert, add a small dollop of non-fat yogurt and a mint leaf in the center of each serving or serving bowl. 

Soynut Butter Sauce


  • 1/2 cup water

  • 1/3 cup soynut butter

  • 1 small garlic clove, minced

  • 1 Tbs brown sugar

  • 1/8 tsp crushed red pepper

  • 1 1/2 tsp soy sauce

  • 3/4 cup lemon juice


In medium saucepan over medium heat, combine water, garlic and soynut butter and cook until mixture comes to a boil and thickens. Remove from heat and stir in remaining ingredients. Cool and serve with baked chicken, beef or pork.

Yield: 1 1/2 cup. Serving size: 1 Tbs. Per serving: 28 calories, 0 g fat, 1 g protein, 2.5 g carbohydrate, 46 mg sodium, 0 mg cholesterol, fiber 0.03 g

Soynut Cilantro Rice Pilaf


  • 2 1/4 cups water

  • 1 cup long-grain rice

  • 1 1/2 cups carrots, thinly sliced

  • 1 cup chopped frozen broccoli, thawed

  • 1 cup sweet red pepper, diced

  • 1/2 cup onion, diced

  • 2 tsp minced fresh ginger

  • 2 tsp minced garlic

  • 1/3 cup vegetable or chicken broth

  • 1/3 cup soynut butter

  • 2 Tbs fresh cilantro, chopped


Bring water to a boil in a large saucepan. Stir in rice, carrots, broccoli, red pepper, onion, ginger, and garlic. Reduce heat to low. Cover and simmer for 20 minutes or until rice is tender and all water is absorbed. In smaller saucepan, combine the broth, soynut butter and cilantro. Stir constantly over medium heat for 1-2 minutes, or until the soynut butter is smooth. Set aside. When rice is done, stir in the soynut butter mixture. Serve immediately.

Yield: 5 cups. Serving size: 1 1/4 cup. Per serving: 380 calories, 9 g fat, 1 g sat fat, 12 g protein, 62 g carbohydrate, 275 mg sodium, 0 mg cholesterol, fiber 6.5 g

Soynut Butter Cookie Bars

(Caution! Higher fat Treat Food!)


  • 2 packages (18 ounces each) refrigerated slice and bake sugar cookie

  • dough

  • 2 eggs

  • 1 cup sugar

  • 1 tsp vanilla

  • 1 package (12 ounces) extra firm silken tofu

  • 1/2 cup soynut butter

  • 2/3 cup roasted, salted soynuts


Preheat oven to 350 degrees F. Soften one roll of sugar cookie dough. Coat the bottom and sides of a 9 x 13 inch baking pan with vegetable cooking spray. Line the bottom of the pan with the roll of softened cookie dough, spreading to all sides. In food processor bowl, combine eggs, sugar, vanilla, tofu and soynut butter. Blend until smooth and creamy. Pour over cookie dough in pan. Crumble second roll of cookie dough on top of filling in teaspoonful chunks. Bake 40 to 50 minutes, until cookie dough is browned and filling set in center.

Yield: 36 bars. Serving size: 1 bar. Per serving: 162 calories, 7 g fat, 1.5 g sat fat, 3 g protein, 21.5 g carbohydrate, 138 mg sodium, 19 mg cholesterol, 0.5 g fiber.


Super Strawberry Breakfast Smoothie

(Great for a fast breakfast on the run. Just one glass of this is packed with energizing protein and carbohydrates.)


  • 1 carton (6 oz) strawberry soy yogurt

  • 1 cup frozen, whole strawberries

  • 1 cup vanilla soy milk

  • 2 scoops (about 1/4 to 1/3 cup) soy protein powder


Mix all in blender until thoroughly combined and smooth. Serve immediately.

Makes 2 servings Serving size: about 1 1/2 cups each. Per serving: 330 calories, 5 g fat, 0 g saturated fat, 0 mg cholesterol, 19 g protein (19 g soy protein), 52 g carbohydrate, 235 mg sodium, 5 g dietary fiber.

Refreshing Raspberry Drink


  • 1 carton (6 oz) raspberry soy yogurt

  • 1 cup frozen or fresh raspberries

  • 3/4 cup vanilla soymilk


Mix all in blender until smooth. Serve immediately.

Makes 1 serving. Serving size: About 2 cups Per serving: 308 calories, 4 g fat, 0 g saturated fat, 0 mg cholesterol, 9 g protein (9 g soy protein), 59 g carbohydrate, 135 mg sodium, 292 mg calcium, 7 g dietary fiber.

Peach Parfait


  • 1 carton (6 ounces) peach soy yogurt

  • 2/3 cup frozen, canned or fresh sliced peaches

  • 2 Tbs light whipped topping

  • 1 Tbs crushed soynuts


Spoon one-half of the soy yogurt into the bottom of any clear parfait or tall glass. Top with half the peaches. Spoon in remaining half of soy yogurt and peaches. Top with whipped topping and sprinkle with crushed soynuts.

Makes 1 serving. Serving size: about 1 2/3 cups. Per serving: 270 calories, 5 g fat, 0 g saturated fat, 10 g protein (9 g soy protein), 46 mg carbohydrate, 0 mg cholesterol, 132 mg sodium, 270 mg calcium, 5 g dietary fiber.

Jimmy Carter Peanut Butter Pie

Makes one 9-inch Pie, to serve 6 to 8


  • 2 (3-oz.) packages Cream Cheese

  • 3/4 cups Confectioner's Sugar

  • 1/2 cup Peanut Butter

  • 2 Tbs. Milk

  • 1 cup Whipped Cream

  • 1 9-inch Graham Cracker Crust


In a mixing bowl, blend together the cream cheese and confectioner's sugar for about 5 minutes. The longer you blend, the creamier the pie.

Add the peanut butter and milk to the mixture, and blend again. Fold in the whipped cream and pour the pie filling into the graham cracker crust.

Refrigerate the pie to chill for several hours before serving. Serve with additional whipped cream, if desired.

Herb Gnocchi

Serves 4


  • 6 cloves Garlic, unpeeled

  • 1 oz. Fresh Herb Mix, finely chopped

  • (Flat-leaf Parsley, Basil, Thyme, Coriander, and Chives)

  • 8 oz. fresh Spinach

  • 1 cup Ricotta Cheese

  • 1 Egg Yolk

  • 2/3 cup fresh Parmesan Cheese, grated

  • 2/3 cup All-purpose Flour

  • 1/4 cup Butter

  • 2 Tbs. fresh Sage, chopped

  • Salt and freshly ground Black Pepper to taste


Cook the unpeeled cloves of garlic in boiling water for about 4 minutes to soften. Drain the garlic and remove the skins. Place in a food processor or blender with the chopped herb mixture, and puree to a mash.

Place the fresh spinach in a large pot of lightly salted water that just barely covers the leafy greens, and cook until wilted. Let cool, drain, and then squeeze as much water out of the spinach as humanly possible. Finely chop the cooled spinach leaves and set aside.

In a large mixing bowl, beat together the ricotta cheese and the egg yolk. Add the spinach and herb-and-garlic mash, and blend again. Stir in about half of the Parmesan cheese and finally sift in the flour, blending well.

Flour your hands for easy rolling and begin breaking off bits of the spinach mixture, forming dumplings about the size of walnuts. Roll the dumplings, placing them on waxed paper as you work.

Bring a large pot of lightly salted water to the boil, and carefully slip the dumplings into the water. The gnocchi will rise to the top of the water when cooked through, usually in about 3 minutes. Drain the boiled gnocchi as you cook the remaining mix.

Meanwhile, melt the butter in a large skillet over medium heat. Simmer the boiled dumplings in the butter for about a minute, then toss with the sage and simmer for a minute more.

Serve the sauted gnocchi with a sprinkling of the remaining Parmesan cheese, providing salt and freshly ground black pepper for additional seasoning.

Three-Cheese Risotto

Serves 6







  • 3 Tbs. Butter






Melt the butter in a large saucepan over medium heat. Add the onion and saut for about 3 minutes until softened, stirring frequently.

Meanwhile, bring the chicken stock to a boil, either in a separate saucepan or in the microwave.

Add the risotto rice to the saucepan with the butter and onion and stir gently until the grains start to sizzle. Add the sparkling wine and stir, continuing to cook until most of the wine is absorbed.

Pour in a small portion of the hot chicken stock. Add a bit of salt and pepper to season. Reduce the heat to low, and continue to cook until the stock has been absorbed.

Add more of the chicken stock, a little at a time, always allowing the rice to absorb the liquid before continuing. Make sure to stir almost constantly, repeating the process of adding a bit more chicken stock to the risotto until 20 to 25 minutes have passed and the rice is cooked and creamy.

Turn off the heat and add the Fontina and Gorgonzola cheeses to the rice mixture along with about two tablespoons of the Parmesan. Stir gently as all the cheese melts, then check the seasoning and add more salt and pepper if desired.

Pour the risotto into a serving bowl and sprinkle the remaining Parmesan cheese over the top, or serve with the freshly grated Parmesan cheese on the side.

  • 1 small Onion, finely chopped

  • 4 cups Chicken Stock, boiling

  • 1 3/4 cups Risotto Rice

  • 1 cup Sparkling White Wine (Champagne or Asti Spumanti)

  • Salt and freshly ground Black Pepper to taste

  • 2/3 cup Fontina Cheese, diced

  • 2/3 cup Gorgonzola Cheese, crumbled

  • 2/3 cup Parmesan Cheese, freshly grated



Chocolate Cheese Pie

Serves: 8


  • 1 pkg. (14 oz.) fat free marble loaf cake

  • 1 cup Low fat Cottage Cheese

  • 1 cup cold skim milk

  • 1 square Semi-Sweet Baking Chocolate, chopped

  • 1 pkg. (4-serving size) Chocolate Flavor Pie Filling

  • 1/2 cup Whipped Topping


CUT loaf cake in half; reserve one half for another use. Cut remaining cake half into 8 slices; cut each cake slice in half. Line bottom and sides of 9-inch pie plate with cake slices; set aside. PLACE cottage cheese, milk and chocolate in blender container; cover. Blend on high speed until smooth. Add pudding mix and whipped topping; cover. Blend on low speed 1 minute, stirring once. Pour into prepared pie plate. REFRIGERATE 3 hours or until set. Store leftover pie in refrigerator.

Low-Fat Ambrosia Fruit Dip

Makes 2 cups, to serve 8


  • 8 oz. Low-fat Cream Cheese, softened

  • 1 cup Low-fat Vanilla Yogurt

  • 3 Tbs. Maraschino Cherry Juice

  • 1 tsp. Lemon Zest (grated yellow rind of lemon)

  • 14 Packets Non-Sugar Sweetener


Simply blend together the cream cheese and yogurt with a whisk or handheld mixer until smooth. Stir in cherry juice, lemon zest, and sugar substitute. Chill at least 2 hours prior to serving. Serve with a variety of fresh fruits. Return any leftover dip to fridge.

Low-Fat Honey-Orange Cheesecake

Serves 12



  • 1 cup Grape-Nuts Cereal

  • 2 Tbs. Honey

  • 1 Tbs. Canola Oil

Filling Ingredients

  • 4 oz. Nonfat Cream Cheese, softened

  • 2 cups Ricotta Cheese

  • 1 Tbs. Orange Juice Concentrate, thawed 2 tsp. Orange Zest, grated (pithless rind of an orange)

  • 1/4 tsp. Salt Topping Ingredients:

  • 2 seedless Oranges

  • 2 Tbs. Honey

  • Fresh Mint Springs, optional garnish

  • 1/2 cup Honey

  • 1/2 cup Nonfat Plain Yogurt

  • 1/3 cup Cornstarch

  • 1 large Egg

  • 3 Egg Whites


Pre-heat the oven to 300-F degrees and lightly oil a 9-inch spring form pan. Crush the Grape Nuts to fine crumbs in a food processor or blender. Add the honey and oil, and pulse until thoroughly mixed. Press the crumbs evenly into the bottom of the prepared spring form pan; set aside. Prepare the filling by beating the soft cream cheese in a large bowl with an electric mixer. Spend about 3 minutes, making sure the cream cheese is smooth and lump-free. Add the ricotta cheese, half cup of honey, yogurt, cornstarch, egg and egg whites, orange juice concentrate, orange zest, and salt. Beat the mixture until it's smooth and creamy. Pour the batter into the crumb-lined pan and smooth the top level. Bake the cheesecake for 50 to 60 minutes, or until the edges are puffed but it still jiggles a bit at the center.

Turn off the heat and keep the oven door closed. Let the cheesecake cool in the oven for about 30 minutes, then remove to a wire rack to completely cool the cheesecake. About an hour before serving, finish the cheesecake: Remove the pan sides and place the cheesecake on a serving plate. Peel the oranges, making sure all the white pith is removed, then cut the fruit into very thin slices. As you cut the fruit, place the slices on paper towels to remove the excess juice, then place them in a circular, layered arrangement on top of the cheesecake. In a small saucepan, warm the remaining two tablespoons of honey. Brush the honey over the top of the orange slices. Garnish the cheesecake with a few mint sprigs, if desired. Serve at room temperature. Refrigerate any leftovers for up to two days.



Serves 6


  • 1 6-oz. Pound Cake, cut into 1/2-inch cubes

  • 8-oz. Mascarpone Cheese

  • 1 1/4 cup Heavy Cream

  • 2 large Eggs

  • 2/3 cup Granulated Sugar

  • Water (amounts follow)

  • 1 packet Unflavored Gelatin

  • 1/4 cup Granulated Sugar

  • 6 Tbs. Amaretto or Coffee-Flavored Liqueur (or same amount strong coffee)

  • 1/4 tsp. Vanilla Extract

Optional Garnish:

  • Unsweetened Cocoa Powder

  • Whipped Cream

  • Shaved Semi-Sweet Chocolate


Spread cake pieces evenly over the bottom of a 9-inch by 9-inch glass baking dish; set aside. In a mixing bowl, beat cheese and heavy cream at high speed with a mixer until the ingredients are thoroughly combined (at least 5 minutes), then set aside.

In a separate mixing bowl, beat eggs until fluffy, approximately 6 to 8 minutes. Meanwhile, in a saucepan set over high heat, combine 2/3 cup sugar with 1/4 cup water and bring to a boil, stirring frequently. Cook until the sugar dissolves entirely. (Better yet, simply cook the simple syrup until it reaches 250-F degrees on a candy thermometer.)

Very gradually beat the boiling sugar syrup into the beaten eggs. Continue beating until slightly cooled, at least 3 minutes; set aside. In a small bowl, combine 3 tablespoons of water with gelatin and let stand for about 5 minutes.

In a small saucepan over high heat, combine 1/2 cup water with remaining 1/4 cup sugar and bring to a boil. Cook until sugar dissolves, approximately 3 or 4 minutes. Remove from heat and stir in liqueur, vanilla, and gelatin until dissolved.

Fold 3/4 cup of the liqueur mixture into the egg mixture, then gently fold into the cheese mixture.

Drizzle the remaining liqueur mixture over the cake cubes. With a spatula, smooth the cheese mixture evenly over the top of the cake cubes. Refrigerate until firm, at least 1 hour.

Garnish with a sprinkling of cocoa, whipped cream, and chocolate shavings, if desired.

Cheesy Herbed Omelets

Serves 4


  • 12 whole Eggs

  • 3 Tbs. Heavy Cream

  • 1 tsp. Onion Powder

  • 1 tsp. dried Basil

  • 1 tsp. dried Parsley Flakes

  • 1/2 tsp. Celery Seeds

  • 2 Tbs. Butter or Margarine

  • 4 slices processed American Cheese


In a large mixing bowl, beat together the eggs, heavy cream, onion powder, basil, parsley flakes, and celery seeds until well-blended and frothy.

This recipe provides three eggs for each of four persons; so you'll need to either divide your cooking efforts in half and do it twice, or get two skillets ready for cooking the eggs simultaneously.

Either way, melt one tablespoon of butter in a non-stick skillet over medium heat.

Add half the egg mixture, and let the eggs cook until they are just set at the edges; then lift the edges a bit and swirl the skillet so the uncooked eggs are evenly distributed over the pan surface.

When the eggs are completely set, remove the skillet from the heat and place 2 slices of cheese on half the cooked eggs in each skillet. Fold the omelet in half over the cheese, and serve half of it to each of two people.

If you're using a single skillet, repeat the process with the remaining ingredients.

Crabmeat Remick

Makes 12 Appetizers or Entree for 6


  • 1 1/2 cups Mayonnaise

  • 1 tsp. Tarragon Vinegar

  • 1/2 cup Chili Sauce

  • 1 tsp. dry Mustard

  • 2 Tbs. fresh Lemon Juice

  • 1 tsp. Paprika

  • 1 tsp. Tabasco

  • Dash Celery Salt

  • 1 lb. Crabmeat

  • 6 strips Bacon, fried crisp and crumbled


Pre-heat oven to 400-F degrees.

In a small mixing bowl, combine mayonnaise, vinegar, chili sauce, dry mustard, lemon juice, paprika, Tabasco, and celery salt. Blend well.

Divide crabmeat evenly into six large ramekins (or, for appetizer servings, 12 small ones). Spoon the sauce generously over the crabmeat, and top with the crumbled crisp bacon.

Bake for 15 minutes, or until sauce bubbles. If you want the tops to brown, place them under a broiler for 1-2 minutes.


Fresh Strawberries with California Cream


  • Beautiful, ripe, fresh Strawberries

  • Yolk of one Egg

  • 4 oz. Cream Cheese (at room temperature)

  • 1 cup Sour Cream (can substitute Yogurt)

  • 1 cup Heavy (Whipping Cream)

  • 1 tsp. Honey or Brown Sugar (optional)


California Cream

Whirl the egg yolk, cream cheese, sour cream, heavy cream, and honey.


Decide whether you wish to present the berries with or without stems and leaves. If with, submerge them in clear water and gently - gently! - agitate them to loosen any dirt or foreign matter. Lift out and allow to dry in a colander lined with paper towels. If without, wash as above; then we recommend using a huller that looks like a melon baller, but with serrated edges, to remove only the green parts and leave the delectable deep pink of the berry disturbed as little as possible. Refrigerate until an hour or so before serving, so they will stay fresh but also have time to come back to room temperature, the better for their natural bouquet to return. Mound in an attractive bowl, and alongside, offer a small bowl filled with California Cream.

Blue Cheese Dressing


  • 1 oz. Blue Cheese

  • 8 oz. No-Fat (or Low-Fat) Cottage Cheese


Mix together in the blender until creamy smooth. You can thin it with skim milk, but you lose some of the flavor.

Shrimp for the Buffet


  • 2-3 pounds raw Shrimp

  • 2-3 quarts Water

  • 3 Tbs. Salt

  • 6 buds Garlic

  • 3 small Onions

  • 2 large stalks Celery

  • juice and zest (colored part of rind) from half a Lemon

  • 20 whole Allspice

  • 2 large Bay Leaves

  • 15 Cloves

  • Parsley (several sprigs of fresh, if possible)

  • dash Black Pepper

  • 8 Peppercorns

  • 1/8 tsp. dried Red Pepper Flakes

  • Thyme sprig (fresh, if possible; or 1/8 tsp. dried)

  • 5 Tbs. Worcestershire Sauce (divided)

  • 4 medium Onions

  • Box of Bay Leaves

  • 3/4 cup white Vinegar

  • 1 1/4 c. Salad Oil

  • 1 Tbs. Yellow Mustard

  • 2 1/2 Tbs. Capers (with juice)

  • 2 1/2 tsp. Celery Seed

  • Hot Sauce


Place the water over medium-high heat in a very large pot; add salt and stir to dissolve as the water heats. Slice the garlic and onions and crush or break the celery; add the vegetables to the pot. Add the lemon juice and rind, as well, and also the allspice, 2 bay leaves, cloves, parsley, peppers, thyme, and 1 Tbs. of the Worcestershire sauce. Allow this fragrant mixture to come to a boil; continue simmering 20 minutes, to allow the flavors to "marry." Add shrimp; bring back to boil, then simmer for another 12-15 minutes (depending on size of shrimp). Remove from heat, allow shrimp to cool, then shell and remove the veins. Thinly slice the 4 medium onions. In a large container that will fit in your refrigerator, layer the shrimp with the sliced onions and the bay leaves.

Then warm the vinegar and mix it with the salad oil, salt, yellow mustard, capers and juice, celery seed, dash of hot sauce, and 1/4 cup (the other 4 tablespoons) of the Worcestershire sauce. Pour this concoction over the layered shrimp, onions, and bay leaves. Cover their container and slip into your refrigerator, where it can happily stay until just before the party. To serve, arrange the shrimp on a large platter - perhaps on a bed of bay leaves - and have cocktail picks and perhaps a good selection of crackers handy, too.


Devonshire Toast


Serves 4

  • 4 Eggs

  • 3/4 cup Milk

  • 1/2 cup Cream Liqueur

  • 8 (inch-thick) slices day-old Bread

  • 1 Tbsp. Butter or Margarine

  • 1 Tbsp. Powdered Sugar

  • Fresh Apples (or Pears, or both)


In a shallow bowl, beat eggs, milk, and liqueur to blend thoroughly. Soak bread slices with the egg mixture.Melt butter in a large skillet, and fry saturated bread slices, a few at a time, until well-browned on both sides(turn once). As they are ready, remove from pan, dust with powdered sugar, and keep warm. Slice fruit and serve alongside.

Potato and Egg Casserole


Serves 6

  • 3 medium Potatoes, cooked and sliced

  • 3 or 4 hard-cooked Eggs, sliced, then diced

  • Cooked Sausage (Bratwurst, Turkey, or whatever),

  • sliced (optional)

  • 4 Green Onions (or use white or yellow, and

  • increase amount of parsley for color)

  • 4 Tbsp. (1/4 cup) Butter

  • 1/4 cup Flour

  • 1/2 cup Sour Cream

  • 1/2 cup Milk

  • 3/4 cup Sharp Cheddar Cheese (shredded)

  • Salt and Freshly Ground Black Pepper (to taste)

  • 1 tsp. chopped Parsley


Preheat oven to 350-F degrees.

Chop or slice onions. Heat butter in a heavy saucepan or frying pan; saut onions, then add flour.

Stir over medium heat until the flour is cooked but not browned; then stir in sour cream, milk, cheese, salt, pepper, and parsley (reserving a little of the parsley to go on top of the finished dish). Place a layer of about half the sliced potatoes on the bottom of a buttered casserole dish or in individual ramekins. Top potato layer with the eggs and sausage, then with half of the cream sauce. Finish up with the rest of the potatoes and sauce. Slide into the oven and bake for about 20 minutes, or until heated through and invitingly fragrant.

Cold Milk Punch


To serve 2 or 3


  • 1 pint Milk

  • Ice cubes

  • 1 Tbsp. Powdered Sugar

  • 1 tsp. Vanilla

  • Alternate: 1/4 cup Bourbon

  • Nutmeg


Pour milk into a quart measuring pitcher, and add ice cubes until the level rises to the 3-cup mark.

Transfer to the blender, and add the powdered sugar and either vanilla or bourbon to taste.

Whirl until smooth and slushy; pour into glasses, dust with nutmeg, and serve immediately.


Cheesy Crescent Veggie Dogs


Yield: 8 cheesy crescent dogs. Serving size: 1 veggie dog

  • 1 package (8 count) veggie hot dogs

  • 1 package (8 rolls) reduced fat crescent roll dough

  • 8 slices soy cheddar or American cheese (each slice

  • approximately 3/4 - 1 ounce)


Slit each veggie dog lengthwise to within 1/2 inch of ends. Be careful not to cut through entire veggie dog. Insert one slice of cheese (cut into pieces if necessary) into each slit. Place veggie dog on a crescent roll triangle. Roll dough over veggie dog. Place on ungreased cookie sheet with cheese side up.

Bake at 375 degrees F for 12 to 15 minutes or until golden brown.

Summer Green Soybean Salad


Yield: 9 cups. Serving size: 1 cup.

  • 1/2 cup red onion, chopped

  • 1/2 cup yellow bell pepper, chopped

  • 3/4 cup green onion, chopped

  • 1 bag (16 oz.) frozen Freshlike Baby Broccoli Blend with Green Soybeans

  • 2 cups frozen podded green soybeans

  • 3 small tomatoes, chopped

  • 2 cups fat free Italian salad dressing


Combine red and green onion, yellow pepper, Freshlike Blend and extra green soybeans in a large bowl. Add chopped tomatoes and stir lightly. Pour dressing over all vegetables and place in refrigerator for 4 hours, or until frozen vegetables are thawed. Stir before serving.

Stir Fried Sweet Soybeans


Yield: approximately 4 cups. Serving size: 2/3 cup

  • 1 bag (16 ounces) frozen sweet green soybeans, podded

  • 1 red bell pepper, chopped

  • 1 tablespoon margarine

  • 1/4 cup pineapple juice

  • 1/4 teaspoon salt

  • 3 tablespoons slivered almonds


Melt margarine in a skillet or wok. Add sweet soybeans and other ingredients. Stir fry until hot. Serve immediately.

This months recipes are from SOYFOODS USA

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