Asparagus, Spring Onion, and Mushroom Pasta

Asparagus reduce the risk of heart disease and cancer. Prevent birth defects, keep skin and other tissues healthy, support healthy eyes and a healthy immune system.

Store them away from light, and heat to protect the folate. Cook them gently

Ingredients:
1 pound thin asparagus
3/4 pound mushrooms
2 table spoons extra virgin olive oil
1/4 pound spring onions
1/4 cup dry white wine
1/2 cup vegetable broth
4 tablespoons unsalted butter
8 ounces dry pappardelle or fettuccine
1 tablespoon chopped parsley
Sea salt and freshly ground black pepper

Method:
Cut off the tough ends of the asparagus and slice crosswise into 2-inch peaces.
Trim the tough stems from the mushrooms. If the mushrooms are dirty,
quickly rinse in cold water and pat dry before slicing them into bite-size pieces.

In a large skillet, heat the oil over medium-high heat.
Add the mushrooms and cook, stirring until lightly browned, about 5 minutes.
Add the onions and cook 1 to 2 minutes, until softened.
Add the asparagus and cook, stirring , for 2 minutes.
Add the wine and simmer for 1 to 2 minutes until the liquid has evaporated.
Add the vegetable broth and bring to the boil.
Add the butter and toss until melted into the vegetables,
Season to taste with salt and pepper.

Meanwhile, in a large pot of boiling, salted water, cook the pasta according to
package directions until all dente. Drain and transfer to a large bowl.
Mix in the sauce and the parsley.
Season to taste with additional salt and pepper.

Makes 4 servings

Nutritional Value:
Calories:    436                                        Cholesterol:  30 mg
Total fat:    20 g                                       Sodium         104mg
Saturated fat: 8 g                                  Dietary fiber   4.5 g

SOY FRUIT SMOOTHIE

Ingredients
2 cups vanilla-flavored soy beverage well chilled
1 cup frozen sliced peaches
1 medium banana, cut into chunks
8 medium strawberries
¼ teaspoon ground cinnamon
ice cubes (optional)

Method:
In a blender, combine the soy beverage, peaches
banana, strawberries, and cinnamon.
Blind until smooth and creamy.
Add a few ice cubes, if desired, and blend again.

Makes two servings.

Cook’s notes: If you are concerned about calories,
use a “lite” soy beverage. This recipe can easily
be doubled and prepared in batches for more people.

Per serving;
Calories 248
Total fat 3.3g
Saturated fat 0.6g
Cholesterol 0 mg
Sodium 122mg
Fiber 4.8 g