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Low Fat Digest Issue 41 - Low Fat Pasta with Blue Cheese
February 10, 2009

Low Fat Digest Issue 41

The Low Fat Digest Friendly Healthy Eating Information

10th of February 2009

Issue #41

Table of Contents

1. Ramblings
2. Low Fat Pasta with Blue Cheese Sauce
3. Increase Fiber to Improve Health


1. Ramblings

You probably know that I'm a big pasta fan. They're easy and fast to prepare, taste delicious, are very filling and with the right sauce, they're low fat too.

I could eat pasta each and every day! So here's a new recipe for you.


2. Low Fat Pasta with Blue Cheese


  • 1 tablespoon blue cheese
  • 2 tablespoons light cream cheese
  • 1 tablespoon sherry
  • 1 large onion
  • 1 cup tomato, chopped
  • 2 cups (500g) pasta (I prefer penne, but you can also use macaroni or rotini)
  • 2 teaspoon parsley (fresh, if possible)
  • 2 teaspoons basil (fresh, if possible)
  • 2 teaspoon oregano (fresh, if possible)
  • salt
  • black pepper


Preheat oven to 350°F (175°C). Roast onion in oven for half an hour or until tender. Allow to cool. Peel and cut into quarters.

In blender, blend onion, blue cheese, cream cheese and sherry until smooth. Meanwhile cook pasta in salted boiling water until done.

Drain and add tomatoes, herbs, salt and pepper. Toss slightly.

Stir in blue cheese sauce and serve.


Makes 4 servings

Nutritional Information
per serving

  • Calories: 197
  • Fat: 2g
  • Protein: 16g
  • Carbs: 31g
  • Cholesterol: 13mg
  • Sodium: 599mg

3. Increase fiber for improved health

Fiber is one of the easiest nutrients to incorporate into your diet, and one of the most important. However, many Americans don't reach their much-needed daily requirements for a healthy diet. Adults need 25 to 30 grams daily.

Generally, children under 18 years require less. Using the "age plus five" rule will help you determine your child's needs. For example, a 5-year-old would need 10 grams daily (5 + 5 = 10), and a 10-year-old would need 15 grams (10 + 5 = 15).

Insufficient fiber intake can increase your risk for many health problems, including constipation, high cholesterol, weight gain, irritable bowel syndrome, and even cancer of the colon.

Switching from sugary cereals to those high in fiber is a great way to get more fiber in your diet. Whole grain cereals and bran flakes are usually jam-packed with fiber - anywhere from 5 to 15 grams in one 3/4-cup serving! Fiber One cereal by General Mills is a great choice, packing 14 grams of fiber in each serving! If your family has a hard time swallowing these healthier varieties, try adding a little sweetness with fresh fruit, vanilla soy milk, or a sugar-free sweetener, such as Splenda.

  • Whole grain oatmeals are also great sources of fiber and complex carbohydrates.
  • Try mixing fruits with your favorite foods. For example, add a banana or chopped dates to yogurt or cereal.
  • Chili (vegetarian or turkey), baked beans, and lentil soup are excellent sources of fiber.
  • Incorporate dried beans, such as kidney beans, into main dishes...or the kind of beans you've discovered from Bush. They are great in soups and casseroles as well.
  • Use brown rice, millet, or kashi instead of white rice.
  • Add vegetables to burgers, meatloaf, etc.

Comments? Ideas? Feedback? Articles you have written and want to be published? Recipes you're interested in?
Please tell us. We'd love to hear from you. Just reply to this e-zine and tell us what you think!

Marion + Tobi

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