The Spaghetti Squash Test

Is that spaghetti in my bowl? Well, sort of. I've been on the hunt for something new to try, but still healthy, low fat and full of the vitamins/minerals we need to stay healthy during flu season. I often eye up the spaghetti squash in my supermarket but always end up home with my beloved butternut or buttercup squash. This time though, I took the risk and went to the check out with the yellow melon-shaped squash. I was curious but secretly sure that I was going to be disappointed in it and would just wish that I had real noodles in my bowl.

How wrong I was! Sure, if you literally scoop the spaghetti squash right out of the skin and eat it, you will be disappointed. It is bland...and well, just as you might expect, stringy! BUT if you saute the pulp in oil after baking it in the oven (or microwave if you so choose) and season it with garlic, salt, pepper and italian seasoning and then top it with marinara sauce and vegatables (or meat if you so choose) and a sprinkle of Parmesan cheese (there is vegan Parmesan), you will find that spaghetti squash can not only be tasty, but a nice change to pasta.

The Bad Waitress - A GOOD option!

Sundays. There is no better day to enjoy brunch. My husband and I were up for something new today, so we took a walk to The Bad Waitress located at East 26th Street in Minneapolis. This little diner/coffee shop exceeded expectations and offered an experience unlike most restaurants in the Twin Cities.

The Bad Waitress earned its name because you have to do most of the work. The menu is waiting for you at the table when you arrive along with a pad where you write down your order with specifications and proceed to bring it to the counter, where they will hand the order to the chef. You pay at that time, then return to your table where your food will eventually arrive.

As someone with dietary restrictions, it actually comforted me to be the one informing the chef with my scribbles that dairy should be eliminated from my entire order. My husband and I both thought this way of ordering was also nice because you order when you are ready and there is no need to rush because the waitress is waiting. You also can avoid paying for the extras that you don't want...i.e. you can order one pancake rather than be forced to buy 3 or 4. Or maybe you never eat that mound of hash browns that always accompanies your bacon and eggs. You get the idea.

The menu had wonderful vegetarian options, vegans have choices such as tofu scramblers, vegan sausages and soy milk. Health-conscious eaters could order things like egg-white omelettes and organic granola. I couldn't stop raving about my egg-white omelette that was stuffed with turkey, spinach, roasted red peppers and mushrooms with a side of whole-grain toast. My carnivore husband was deeply satisfied with his chorizo eggs benedict with side of asparagus. He was also quite impressed with his Thai Coffee which included coffee, espresso and sweetened condensed milk. I took note of the soy chai latte for my next visit.

http://www.thebadwaitress.com/

Green Zucchini Soup

Have a bunch of zucchini on hand and not sure what to do with it? Try something new - Green Zucchini Soup. It has great flavor and texture and its good for you!

3 tablespoons extra-virgin olive oil
2 cloves garlic, chopped
2 medium onions, roughly chopped
big pinch of salt
2 1/2 cups potatoes (2 medium) cut into 1/2-inch cubes
2 1/2 cups zucchini (2 medium), loosely chopped
4 cups chicken stock
a few drops of lemon

In a large, thick-bottomed pot over medium-high heat, add the olive oil. When the oil is hot (but not smoking) add the garlic and onions and saute for a few minutes along with pinch of salt - just until they soften up a bit. Stir in the potatoes and zucchini. Add the stock. Bring to a simmer and cook until potatoes are soft throughout, roughly 10-15 minutes.

Puree with a blender until smooth. Whisk in a squeeze of lemon juice. Now taste, and add more salt if needed. Finish with a drizzle of olive oil and serve.

Serves about 6.

Special Request Airplane Meals

I just arrived home from a 2 week trip to Europe - specifically Lisbon, Portugal and Barcelona, Spain. Before I left, I called the airline (Northwest) and requested a lactose free meal. The closest they had was a "strict vegetarian" meal which was suppose to be void of any animal products whatsoever. I am not sure why they didn't just label this meal vegan?! Anyway....that worked for me. I was so relieved that my long flight would be accompanied with food that I can eat!

Being paranoid when it comes to my food, when my special meal was delivered to me, I still checked the ingredients to make sure that they were lactose free. Thank god that I did!! I was shocked to find several things on my plate that DID include lactose. I was given vegetable curry with salad. My salad was accompanied by a packet of dressing that included dry milk and the packaged bun had whey! They also included a packet of butter on my tray?! So much for dairy free! I was, however, pleasantly surprised to find my meal on my flight home to be dairy free (and vegetarian, gluten free and kosher all in one). They gave me a rice pasta dish that had a delicious sauce and was topped with pumpkin seeds. Dessert was fresh fruit.

I had read online that this had happened to several people when they had requested special meals. One man had requested a gluten free meal. He ate his food and began to feel sick. After the fact, he looked at the ingredients on the packaging and found wheat listed. He had such a reaction that he was sick for the entirety of his vacation. The moral of the story? Never trust - always double check.

Thank god I had packed a few food bars in my carry on. I really enjoyed one in particular called Sesame Bar by Oskri. It was the date syrup and fennel variety. The ingredients are simply: sesame, date syrup, rice syrup and fennel, and they are both lactose and gluten free. Both my husband and I thought they taste like peanut brittle. Very tasty - and good for you!

Ecopolitan: An Allergen's Safe Haven

When you have food allergies, it is hard to find a restaurant which will offer you a variety of entrees to choose from. At Ecopolitan, however, that is hardly the case... A vegan or someone with an allergy to dairy, wheat, corn, soy, eggs or peanuts can choose literally anything from the menu and be safe.

According to their website, they offer "healthy and sustainable dining by creating 100% uncooked, plant-based meals with 100% organically-grown ingredients and no additives, GMOs or toxic-processing. Our menu is completely vegan (no animal products), contains no refined sugars or flours, and is free of most allergens (no wheat, corn, soy, dairy, eggs or peanuts)". Pretty impressive and hard to find anywhere, really!

So, my family and I had breakfast there this past weekend. Most of us got smoothies and my dad ordered the Flaxjack "pancakes". Pictured on the right (yes, half eaten...I forgot to snap the picture until half way through breakfast) is my dad's breakfast plate which was to die for, yet extremely healthy for you. Two apple-walnut-flaxseed "pancakes" with sesame tahini, fresh fruit, date syrup and cinnamon.

I ordered the Coconut Supreme smoothie (pictured to the left) made with a young coconut base, pecans, dates, ginger and cinnamon. We all agreed that it taste like an oatmeal cookie. Really delicious and so good for you! Because of the pecans, it was filling and truly a meal in itself.

Everyone enjoyed what they ordered and therefore we recommend the following:

• Pina Colada Smoothie

• Orange Julia Smoothie

• Coconut Supreme Smoothie

• Hazelnut "Fudge" Smoothie

• Fresh Orange/Pineapple Juice

• Flaxjack "Pancakes"

• Hummus & Flax crackers
  

Ecopolitan is located at
2409 Lyndale Ave S # 4
Minneapolis, MN 55405-3375

You can find them online and read up on their menu, natural home & body goods shop, infrared sauna, oxygen bar and eco-art gallery at www.ecopolitan.com

World's First Agave Sweetened Yogurt

Concerned about too much sugar in your yogurt? Me too. And the "Turtle Mountain" company (which specializes in dairy-free products) has been listening. Given a generous amount of feedback about the amount of sugar in yogurts, they have just created the first agave sweetened yogurt in the market! "According to a study in the American Journal of Clinical Nutrition, agave’s Glycemic Index (GI) value is five times lower than table sugar’s, making it an ideal choice for diabetics or anyone seeking to reduce their sugar intake." See the press release pasted below for more details:

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08/11/09 - Enjoy Low-Sugar Lifestyle with Agave Sweetened Yogurt
New Dairy-Free Yogurt a Tasty and Diabetic Friendly Treat

Eugene, OR – Looking for a yogurt made with natural ingredients that do not send your blood sugar sky-rocketing? Then look no further. From America’s most innovative dairy-free foods company comes the world’s first agave sweetened yogurt.

A creamy blend of organic cultured soymilk with organic agave syrup, So Delicious® Agave Sweetened Yogurt is packed with six active live cultures to promote optimal digestion, yet contains zero dairy, gluten or cholesterol. The product is fortified with Calcium, Magnesium and Vitamin B12.

According to a study in the American Journal of Clinical Nutrition, agave’s Glycemic Index (GI) value is five times lower than table sugar’s, making it an ideal choice for diabetics or anyone seeking to reduce their sugar intake. Studies have shown that high GI foods make you hungry again faster because your body burns them rapidly.

One six-ounce cup of So Delicious® Agave Sweetened Vanilla Yogurt weighs in at only 130 calories with 5 grams of fiber. By comparison, Silk® Cultured Soy Vanilla, made with dehydrated cane juice giving it a high glycemic impact, has 150 calories and just 1 gram of fiber.

Turtle Mountain uses agave syrup to sweeten a number of other products, including Purely Decadent® coconut milk ice cream, So Delicious® coconut milk ice cream novelties and So Delicious® Agave Sweetened Mini Fruit Bars.

“We received extensive feedback from consumers asking for portion controlled desserts with low-sugar options,” says John Tucker, Vice President of Technology at Turtle Mountain. “With agave sweetened yogurt you can enjoy something creamy and sweet without sending your blood sugar on a roller coaster ride.”

The product is available in Vanilla, Blueberry and Plain. Suggested retail price is $1.49 per 6 oz. cup and will be available nationally at Whole Foods Markets and other natural food retailers in August 2009.

For additional information on the world’s first agave sweetened yogurt or to learn more about Turtle Mountain’s array of dairy-free products, contact Chris Turek. Photos, product information and samples are available upon request.

About Turtle Mountain, LLC
Based in Eugene, Oregon since 1990, privately held Turtle Mountain provides consumers with healthier alternatives to dairy-based foods. All products are 100% plant based with no artificial sweeteners, trans-fats or hydrogenated oils, and most are made with certified organic ingredients. For full product offerings and complete nutritional information, please visit: www.TurtleMountain.com.

Gluten and dairy-free items at Boston Market

While browsing online today, I came across this information on the blog "Gluten Free Casein Free (GFCF) and Not Starving". The author of the blog did some research to find out which items at the fast food chain, Boston Market, do not contain gluten or casein. I know people with food allergies are always nervous about where and what they can eat so I thought I'd share what I read:

"The items that are both gluten and casein free are: (if you are only gluten free, you have many more choices)
Entrees -
Rotisserie Chicken
USDA Choice Roasted Sirloin
Sides -
Cinnamon Apples
Cranberry Walnut Relish
Fresh Fruit Salad
Fresh Steamed Veggies
Garden Fresh Coleslaw

My guys had the Chicken, coleslaw and apples. They loved it so much, they had the same thing the next night! Andy did not have a reaction at all - we are so pleased."

Sesmark Rice Thins

How many times have I been excited to try a cracker, only to find that it has whey or cheese in the ingredients? And now that I've been limiting my wheat intake, finding a cracker that works for me seems literally impossible! Almost...

"Sesmark" puts out a cracker called Rice Thins that is rice-based and both dairy and wheat-free. They are very tasty (I've tried Teriyaki and Sesame), light on weight, and have a great crunch, much like a chip.

You can eat these rice thins without much guilt. 15 crackers gives you 130 calories, 2.5 grams of fat and 0 sugar. I've seen these EVERYWHERE: Rainbow Foods, Lunds, Whole Foods, Wedge Coop, etc. Now you can relax, knowing your guacamole, hummus or soup will have a friend again :)

Vanilla Coconut Milk Beverage

Sometimes its nice to take a break from soy...so I went out and bought the Vanilla Coconut Milk beverage, the final piece to the dairy milk alternative puzzle. In this case, "save the best for last" really sums up my experience. Without a doubt, this milk alternative is the winner.

Coconut milk is often thought of as a fattening, high in calorie liquid. This milk, however, has only 90 calories for an entire cup of it. And don't get frazzled when you see that there are 5 grams of fat...remember, this fat is a medium-chain fatty acid, which means that it is stored as energy in the body, not as fat. In addition, there are only 7 grams of sugar, whereas my packet of soy milk had 11.

I've tried the coconut milk with cereal as well as in my chai tea. It worked splendidly in both and I will do it again today. The coconut flavor is pretty subtle which makes it a completely viable option for an everyday milk alternative, not just a "once in a while treat" when you want something really sweet.

I found it, as well as the coconut milk kefir (also great!), at Whole Foods in St. Paul. For a half gallon, it cost a little over $4.

Coconut Milk Kefir coming!

Coconuts seem to be all the rage these days! First it was the initial talk about coconut oil and all of its healing, energizing, weight-loss promoting properties. I have jumped on this band wagon and can attest to the added energy I have after literally adding only 1/4 teaspoon of coconut oil into my daily smoothie. I have added 2 miles to my running route, increased weight in my lifting and overall feel more energized and awake every day.

Then I spied the coconut milk ice cream in the freezer section at Whole Foods. This is a DELICIOUS alternative to regular ice cream. Coconut milk has now been made into a new dairy milk alternative and surprisingly low in calories (80 calories per cup). That is definitely on my to-do list and will post on it as soon as I've sampled the stuff.

Today, I became aware of yet another new product that is made with coconut milk...and it looks very promising! Posted on the "hungry vegan" blog, they announced that there is now a Coconut Milk Kefir coming to the grocery store! Check out this posting which includes a delicious sounding smoothie recipe: Hungry Vegan

Recipe: Scott's Green Bean Dream

Another delicious side dish brought to the 4th of July party... This time, we've got "Scott's Green Bean Dream". There were two bowls of it at the party - one with the feta and one without. It was a hit with BOTH the cheese eaters and those avoiding dairy. The dressing was TO DIE FOR! Everyone commented on how wonderful of a flavor the mint was in the mix.

To recreate this dream of a dish, see the recipe below...and of course omit the feta if you want to remain lactose-free.

1 ½ pounds steamed green beans

Mix with…

1 cup toasted chopped walnuts

2/3 cup crumbled feta

½ cup finely chopped red onion

and mix with the dressing…

½ cup chopped mint

1/3 cup olive oil

1/3 cup white wine vinegar

2 cloves chopped garlic

salt and pepper to taste

Recipe: Corn, Tomato and Avocado Salad

This year at our 4th of July party, the food that came along with our guests was just to die for! Many of the guests came prepared to make a separate dairy-free version of the dish they brought. I have some very thoughtful friends and family!!!

The following recipe is a salad that my sister brought (found on the food network), which was devoured before the grilled food was even ready! For those of you looking to eat dairy-free, omit the mozzarella. You won't even miss it...

Ingredients

For the dressing:

• 1 1/2 cups packed fresh cilantro
• 1/2 cup good-quality extra-virgin olive oil
• 2 tablespoons fresh lime juice
• 1 teaspoon finely grated lime zest
• Kosher salt and freshly ground pepper

For the salad:

• 4 ears corn, kernels removed (about 3 cups)
• 1 1/2 pounds grape tomatoes, halved (about 3 cups)
• 1 pound fresh mozzarella, diced
• 2 medium avocados, diced

Directions

Combine the dressing ingredients in a blender, using 2 teaspoons salt, and pepper to taste; process until smooth. Combine the salad ingredients in a large bowl and toss with the dressing. Let sit at least 15 minutes before serving, or cover and refrigerate for up to 4 hours.

Nutritional Yeast Adds Flavor and Nutrition But NOT the Fat!

Nutritional Yeast is a secret gem. It is a wonderful ingredient that many vegans have discovered during their pursuit of finding a butter or cheese replacement in their meals. This ingredient can often be found in vegan dishes that are suppose to taste cheesy. I have found it in vegan recipes for Mac and Cheese, Pasta Premavera or as a butter replacement on top of popcorn or corn on the cob.

Now, many people who aren't vegan but are health-conscious are taking advantage of the wonderful flavor and benefits of nutritional yeast and ditching the calories and fat associated with cheese and butter. So what are these benefits I speak of?

1. Nutritional yeast contains 18 amino acids which means it is considered a complete protein and also contains 15 different minerals. For those on a low cholesterol diet, vegetarians or those looking to boost protein levels, nutritional yeast makes a great addition or substitution to meats, dairy and other high fat proteins.

2. This ingredient helps reduce stress and a boost in nutrition. Yeast is rich in B-complex vitamins, the most common vitamin deficiencies, which among other great benefits, help to regulate mood.

3. Do you have diabetes? Nutritional yeast contains chromium, a trace mineral known as the Glucose Tolerance Factor. If you have fluctuating blood sugar levels or a tendency towards low blood pressure, regular intake of nutritional yeast may help.

4. Substituting nutritional yeast in your recipes makes for healthier meals. Sprinkling it in soup creates a creamy consistency without adding milk. You can use it as a topping for popcorn instead of fattening butter or salt. Yeast mixed with vinegar and oil makes a delicious and healthy salad dressing. You can even sprinkle yeast on sandwiches to add a cheesy flavor.

Recipe: Mashed Indian-style Sweet Potatoes

Sweet potatoes are healthier for you than white potatoes so why not use them in your potato salads or mashed potato sides? Here is a recipe you can try to change things up.

You will need:

• 2 medium sized sweet potatoes, chopped into small pieces
  
• 2 TBS fresh orange juice
• ½ tsp garam masala
• 1 TBS extra virgin olive oil
• salt and white pepper to taste

How to prepare:

Bring lightly salted water to a boil in a steamer with a tight fitting lid and steam the diced sweet potato pieces in the steamer for about 10 minutes or until they are tender. When tender, mash the pieces with a potato masher (or fork if you don't have one) and then add the rest of the ingredients and mash together until well mixed.

Its a nice change and healthy one too!

A Comparison Review of Vegan Cheeses in the Market

Cheese. It is the one thing that people say they miss most when they can no longer consume dairy. Thank god there are many scientists out there working hard to make a replacement that is comparable. One thing you will notice if you look closely is that the dairy-free cheese is often much healthier for you in that they do not usually contain the long-chain saturated fats that regular cheese has. Some people are choosing the vegan cheeses for health reasons even when they can digest cheese with no problem!

I found this article on the "Go Dairy Free" blog which does an analysis of all the substitute cheeses out there in the stores. Makes life a little easier!

http://www.godairyfree.org/Alisa-s-Blog/Alisa-s-Milk-Free-Blog/Vegan-Pizza-Cheese-Face-off-Teese-Sheese-Follow-Your-Heart-and-Cheezly.html

Organic Food Bar

When I'm afraid I'm going to be stuck without food to eat, whether that means at an event without food my stomach can handle or a day away from my house, I usually carry around something that will help me get by JUST in case. A few months ago, I came across this organic food bar at Whole Foods that is both lactose-free and gluten-free and full of ingredients that are extremely good for you. It is also cold-processed which I'm reading is very important in maintaining the product's nutrients and avoiding oil rancidity (which leads to free radicals in the body, therefore, an aging body).

My immediate reaction to the nutrition info was "Whoa, that's a lot of fat!" 12 grams....but after closer inspection, I saw that only 2 of those grams were saturated. The fat is coming from almond butter...which has a lot of good things to offer as far as nutrition goes.

So I was at the Saints baseball game last week and I was in one of those situations where I couldn't find something to eat, so I took this food bar out of my purse and had it for dinner. Hey, there may be 12 grams of fat, but I was FULL afterward...so full I didn't have dessert that night! (and I never skip dessert...) so in the end, I probably ended up eating less calories than normal.

For a food bar, this wasn't bad. It was sweet and having something for dinner that was sweet wasn't exactly ideal, but it was tasty enough with the strongest flavors being almond butter and raisins. There are several other flavors: original, vegan, chocolate chip, omega-3 flax, active greens, wild blueberry, cranberry, protein and several "raw vegan" versions. I've seen these at Whole Foods, most co-ops and Trader Joes. I have pasted the ingredients and nutritional information below. If you would like to visit the website, click here.

Ingredients: Organic Almond Butter, organic date paste, organic agave nectar, organic brown rice protein, organic bio sprouts - flax, organic raisins, organic bio sprouts - quinoa, organic sesame seeds

Nutritional Information:
Calories - 300
Total Fat - 12g (2g saturated)
Total Carbohydrates - 34g (20g sugars, 6g dietary fiber)
Protein - 14g
Sodium - 25mg (1% daily value)
Cholesterol - 0mg

Lactose in Medications and Supplements?!

A few weeks back, I was having some severe allergy symptoms after the cottonwood tree let go of all the cotton here in Minneapolis. I went and bought a box of Claritin since that is the allergy medication that everyone seems to use. I took a pill and waited. I was relieved to see my allergy symptoms go away, but horrified to see my lactose intolerance symptoms appear. How could this be? I hadn't ingested any dairy whatsoever....so I thought!

On the back of the box in the ingredient section, the FIRST ingredient in my generic Claritin pills from Target was LACTOSE!!! I was completely shocked! WHY would they decide to add lactose to a pill? So I made my way back to Target in search of an allergy pill that did not include lactose. You would not believe how hard it was to find one that was free of this "poison"! The only adult dosage with non-drowsy listed on the box was Alavert. I am happy I can now say I have a pill that not only works and leaves my digestive tract alone, but one that dissolves in your mouth as a mint!

If you are avoiding dairy, be sure to check the ingredients of all supplements and medications you take. It is in a lot of them! To date, I've seen it in probiotics, antacids, dietary supplements, etc.

Winner of best milk alternative IS....

Shove that soymilk aside...I've got a milk alternative that I think you're going to just LOVE! Hazelnut milk! Hazelnut, you ask? Yes...you heard me right. I forgot about hazelnuts in general. I don't remember the last time I tried it in nut form and until a week ago, I didn't know a milk form existed! This is hands down the best milk I've ever tried.... I've never drank a milk alternative that is as smooth and tasty as hazelnut milk! What also impressed me was that this is the first milk alternative that I've liked that has not been masked with the flavor of vanilla.

According to health24.com, " Hazelnuts are rich in vitamin E (helps form red blood cells, muscles and other tissues) and are a useful source of thiamine (enhances energy and promotes normal appetite) and vitamin B6 (aids protein metabolism and absorption).

These nuts are also relatively good sources of protein (essential for growth and repair of the body's cells), dietary fiber (helps the movement of the digestive tract), iron (essential for red blood cell function and enzyme activity), calcium (helps build bones and teeth) and potassium (helps regulate the body's fluid balance)."

Each cup has 110 calories and 3.5 grams of fat....very comparable to all the milk alternatives on the market. I found my carton of Hazelnut milk at The Wedge Co-op but I've also seen it at various other co-ops, as well as Whole Foods.

Have you tried oat milk?

Ever since I read that consuming too much soy is unhealthy, I've been trying to alternate the kinds of dairy-alternative milks to use when eating my daily cereal. Up to this point, I had tried rice, almond, hemp and even black sesame milk! That last one was a mistake while honeymooning in Thailand. The only english on the package was "lactose-free" so I figured I was safe... I may have been safe from lactose but not from a considerable gag!

Then last week I came across "Organic Oat Milk" at Whole Foods. I like oatmeal, so I figured I'd give it a shot and bought the low fat vanilla option. I am happy to report that oat milk is pretty darn good and honestly, I think I like it better than my usual soy! Its sweeter, creamier and lacks that weird after taste you sometimes get from a swig of soy milk. It also has the same amount of calcium, vitamin A and D as soy milk with an addition of more iron and riboflavin. This particular brand (Pacific) has 130 calories per cup and 2.5 grams of fat.

So which milk is my current winner? Hmmm...at this time there is a tie between oat milk and hemp milk (both vanilla flavored). I like the creaminess of oat milk and the nutty flavor of hemp. One detail to note - both hemp and oat milks are considerably more expensive than soy milk...about double the price.

I spied a package of hazelnut milk at The Wedge the other day... A review to come shortly!

Recipe: Orange Julia Smoothie

Today I had the pleasure of meeting a co-worker/friend for lunch at The Ecopolitan, a raw vegan restaurant located in uptown Minneapolis. After a 5 mile run this morning, nothing looked better than a tall, filling smoothie to quench my thirst and feed my muscles.

I chose the "Orange Julia" smoothie and loved it so much I looked it up online when I got home. I must not be the only one in love with this smoothie as the Ecopolitan restaurant has posted the recipe online! The special ingredient in this recipe is Virgin Coconut Oil which offers an abundance of health benefits beyond it's vitamins and nutrience such as:

* Weight loss
* Healing properties
* Improves digestion and bowel function
* Reduces inflammation
* Aids immune system

To read more about coconut oil and its health benefits, visit: www.coconutresearchcenter.org

Here is the recipe for Orange Julia smoothie, compliments of The Ecopolitan (http://www.ecopolitan.com/)

1 Large, Frozen, Organic Banana
1 Cup of Fresh-Squeezed Organic Orange Juice
1 TBSP Virgin Organic Coconut Oil
1 Tsp Vanilla extract

Combine all of the ingredients in a blender and enjoy for breakfast or a snack.

Trader Joe's Sticky Rice Snacks

I had been noticing these Japanese Sticky Rice Snacks at Trader Joe's for a while....not necessarily because they looked delicious but because they were so different and looked quite odd, to be frank. My husband and I were both so curious about them that I bought a bag to bring home.

My review is that they're a nice little snack. They're nothing to go CRAZY about but they hit the spot when you're looking for something very low calorie (110 calories for 10 large puffs), fat free and surprisingly kind of filling for their crisp bodies and light weight. If you like rice cakes, soy sauce and brown sugar, you should try these out.

Recipe: Soy Yogurt Parfaits

Just an idea for a healthy breakfast, snack or dessert!

* Choose a flavored soy yogurt (I used a 6 oz. container of Silk strawberry banana)

* Buy your granola of choice (I used Cascade Farms Oats & Honey Granola) and measure out a half cup

* Cut up your favorite fruit (Mine is strawberries- I made a half cup)

Get a small glass and start layering the ingredients. Take half of the yogurt and put it in the glass, toss in half of the cut up fruit and then sprinkle half of your of granola on top. Do this sequence one more time and you're done! Delicious, healthy and filling.

Annie's Homegrown Organic Bunny Fruit Snacks

Fruit snacks aren't just for kids!! (Even if they're shaped like little bunnies...) And for those of us interested in staying healthy but wanting a snack with a burst of flavor, this is the perfect thing!

These fruit snacks are sweetened with white grape juice and it really does taste that way - no artificial ingredients and no therefore no artificial flavor! Also, the consistency of these bunnies is different than other fruit snacks. Instead of being incredibly chewy and sticking to your teeth, it is softer and juicier. There are two kinds to choose from: Berry Patch and Tropical Treat. One pouch is only 70 calories.

I keep a pouch in my purse when I need a tiny pick me up in the afternoon with no guilt!

How do products fortified with calcium compare to calcium from dairy?

Do you ever wonder how the calcium intake from dairy alternatives compare to that of natural dairy? I found this article from a blog that I follow (The Nutrition Data Blog) and thought that I would share. The overall moral of the story: Studies in general suggest that the body is more likely to intake nutrients from whole, natural foods rather than supplements or fortified products. If you don't eat or drink dairy, focus on vegetables and nuts which naturally contain calcium.

Dairy vs. Calcium Supplements for bone health

POSTED BY: Monica Reinagel, M.S., LD/N | May 06, 2009 | 12:37 PM

You've heard plenty about this already: Most Americans don't get anywhere close the recommended amount of calcium, especially after early childhood. And as sweetened beverages like sodas, bottled tea, juice and sports drinks edge out milk as our beverages of choice, the gap widens.

For parents, middle-aged women, and others with "calcium guilt," there are a host of calcium-fortified products that seem as if they might be part of the solution. You can get a dose of added calcium with your orange juice, another by choosing one of the new calcium-fortified cereals, breads, or pastas. Or, pop a couple of pills and you're good to go.

Not so fast, say researchers from Purdue University. They fed two groups of rats diets containing the same amount of calcium. But one group got their calcium from dairy products and the other in the form of calcium carbonate supplements. The study was funded (but not conducted by) the National Dairy Council, who must have been thrilled to learn that the milk-fed rats ended up with stronger bones than the rats who took calcium supplements.

An aside on industry-funded research: Just because the results are agreeable to the funding agency doesn't necessarily mean that the study was flawed. Although its not a perfect system, there are independent review boards that approve study designs for objectivity. And, to be fair, industry spends lots of money on studies that DON'T deliver the results they hoped for. Nonetheless, it's important know who funds research, which is why I note it here.

In any case, this study seems to reinforce something that we've talked about many times in the past: nutrients seem to be safer and more beneficial when they are consumed as they naturally occur--in foods rather than as supplements. And this is not the first study to note that the calcium in dairy products is quite well-absorbed.

For my vegan friends and others who eschew dairy products: This does not mean that those who don't consume dairy products are doomed to diseases of calcium deficiency. Vegetables can provide plenty of calcium, although it is not as well-absorbed as the sources in dairy. However, those who do not eat meat may also NEED less calcium to maintain healthy bones because they tend to consume less protein. (Higher protein diets increase calcium needs.)

Restaurant Review: Vincent

Eating at a french restaurant can be daunting to someone who cannot consume dairy. Could there possibly be anything on the menu for someone with lactose-intolerance? I cannot speak for every restaurant, but I will strongly confirm that Vincent of downtown Minneapolis is a winner in my book. The chef last night said that he could accommodate my diet with ANYTHING I chose from the menu.

Monday-Thursday from 5-9 p.m. they offer a 3 Course Prix Fixe Dinner Menu for $30 in addition to their usual menu of delicious entrees. When they confirmed that they could accommodate my diet with this prix fixe dinner, I was sold. As we waited for our meals to arrive, they served us a bread basket with bread that I could eat and even brought me some olive oil to dip it in since I could not partake in the butter!

The fancy salad and soup option that was listed for course #1 had dairy, so they allowed me to choose a different salad from the regular menu. Pictured is the salad I chose which was very delicious! This was called Baby Romaine Salad, Poached Quince, Pickled Ramps and Hazelnuts.

Of the two listed entrees, I chose Pan Seared Atlantic Cod, Confit of Mediterranean Vegetables, Bell Pepper Oil. I was informed that the cod was usually fried in butter, but for me they would use Olive Oil. This entree was to die for!!! The cod was lightly crusted and the vegetables had the most wonderful flavor. I've never had Bell Pepper Oil before and I'm sure that was what made this side dish so delicious! I ate every speck of food on my plate.

The final course was dessert. The choices were a cheese plate or strawberry cake. They told me that they would be happy to substitute a selection of homemade sorbets for me. They came out with three scoops - mango, strawberry and lemon, with a side of blueberry coulis. These were all very good, strawberry being my favorite by far. There were actual chunks of strawberry in the sorbet!

My husband enjoyed his dairy, eating from the regular menu. He ordered an appetizer of Escargots in Garlic Butter which he thoroughly enjoyed and for an entree Black Peppercorn Crusted Strip Sirloin, Steak Frites, Haricots Verts and a Green Peppercorn Sauce. His review was that the sirloin was amazing and the steak frites were a little dry. For dessert, he chose Three Creams: Crème Caramel, Crème Brûlée & Pot de Crème. He reported that the Creme Brulee was the best of the lot and that the Pot de Creme could have been a little better - maybe more of a chocolatey flavor.

Overall, a great experience from the bread basket all the way to dessert! Dairy-lovers and dairy-free eaters alike can enjoy a wonderful dining experience at Vincent.

Another "Hooray!" For Trader Joes

Mother's Day brunch at home was a complete success today and this has a lot to do with the mix pictured at the left...Trader Joe's Pancake & Waffle Mix. Practically everyone can eat from this mix whether you have a sensitivity to dairy/lactose, wheat, peanuts, tree nuts, soy or corn...and it sure doesn't TASTE like you're skimping on the good stuff!

Make the mix as directed, add a little cinnamon and or/nutmeg, and pour the batter into a waffle maker. The results were just delicious....crispy yet chewy and a wonderful flavor that everyone enjoyed, not just the allergy/special diet crowd. Each waffle was very light, yet filling. Highly, highly recommended! The batter bowl was empty and everyone was asking for more.

The mix is made with sweet brown rice flour, tapioca flour, arrowroot flour, rice milk powder, cream of tartar, xantham gum, baking soda, sea salt and ground vanilla bean...nothing you can't pronounce and all natural! Also, for one serving it was .5 grams of fat and less than 1 gram of sugar. If you watch the toppings you add, you really don't have to feel any guilt.

My Punch Pizza Experience

I hadn't been out for pizza since my lactose intolerance diagnosis last November '08 so as you can imagine, I was really excited to give Punch Pizza a try! I had already confirmed with their online customer service that a cheeseless pizza was doable and that their dough contained no dairy whatsoever.

Last night, my husband and I visited the location on Hennepin in NE Minneapolis. I ordered a bambini (kid sized pizza), told them to exclude the mozzarrella and add crushed tomatoes, mushrooms, roasted eggplant and oregano. After 90 seconds in their wood-burning oven, my pizza was ready.

Well, the dough was amazing - soft yet crispy. The San Marzano tomatoes were juicy. My only complaint was that the eggplant was overly salty. The pizza slices I ate with lots of eggplant were so salty, I called it a "salt pizza". Once I picked the eggplant off of the pizza, my dinner was lovely. For me, the bambini size was just perfect. I felt full yet not stuffed.

I would definitely do Punch Pizza again, but next time I will opt for the Margarita Pizza option!

Wildwood Soyogurts

I am a big smoothie lover and in all of my smoothies there MUST be 2 specific ingredients: a banana and some plain yogurt. I then add my fruit of choice for the day...sometimes two. I usually use the Silk brand's plain yogurt to blend in my smoothies and I truly recommend it because of its healthy nutrition fats and smooth consistency.

Today I ran out of my Silk yogurt and only had time to run down the street to the Coop off of Central Avenue. I was disappointed to find out that they did not carry the plain Silk yogurt that I always use. The only soy yogurt they had in a large container was WildWood. I had tried WildWood yogurt once - a small container of vanilla. To sum it up bluntly, I hated it. It was really really sweet and the consistency was grainy. I never bought it again. I was sort of desperate as I needed my daily smoothie so I bought it, thinking "Plain yogurt is plain yogurt, right? How can you screw that one up?" There really wasn't anything added to the yogurt as well - it is actually the only soyogurt that has no added sweetener.

Well, let me tell you - that sweetener is there for a reason! I used my spoon to pour the desired amount of yogurt into the blender and I always lick the spoon afterward. The horrifying taste that followed stopped me in my tracks. Oh my...they weren't kidding when they said it wasn't sweetened. It tastes like...well, what I would expect playdough to taste like and yes, that same grainy texture was there. And the icing on the cake - the yogurt had a light tan hue. Now I'm all about being natural and healthy, but I also have to be able to swallow the stuff!

I decided to just LOAD the smoothie with very sweet fruits (pineapple, mango and dark, sweet cherries) in hopes that it would cover that god-awful flavor. In the end, I was able to SWALLOW the smoothie, but nothing will mask that grainy texture or the play-dough flavor entirely.

My one word summary: ICK!!!

Cherrybrook Kitchen Sugar Cookie Mix

Cherrybrook Kitchen touts itself as a "sweet solution for food allergies". Their baking mixes are dairy free, nut free, egg free and peanut free and they do have a line of products that are wheat free/gluten free as well. I figured I may as well give one of these baking mixes a shot. Cherrybrook Kitchen has baking mixes for cakes, cookies and brownies.

This easter, my sister decided to endulge those from my family who cannot handle dairy and made a batch of Cherrybrook Kitchen's sugar cookie mix. What a disappointment!! The cookie's consistency and texture was like cardboard and there was really no flavor whatsoever. I had two little bites and decided that the calories were not worth it - even for a measly little sugar cookie. My mom commented on how I could probably add a little soy cream to the cookie to make it taste better, but my response was, "Why should I have to do that? I may as well just have a bowl of soy cream then."

For those who tried the sugar cookies at Easter, we all agreed...not a good mix. Tasteless and dry. Do not waste your money.

Allergy-friendly Pizza Joints

It's the weekend and your friends or family are craving nothing but pizza. You know you could stay at home and savor the delicious cheese-less pizza by Amy's I wrote about in an earlier post, but they're dying to get out of the house.

Have no fear - I have been hearing about a few pizza joints around the Twin Cities that are very flexible when it comes to making their pizzas. Here are a few places you can suggest that will offer things on the menu that your stomach may be able to tolerate:

1. Pizza Luce
Pizza Luce not only offers cheese-less pizzas, but they also have 2 kinds of soy cheese they keep on hand that melts to the consistency we all love. They also offer several vegan hoagie options, salads, desserts and even brunch items. Pizza Luce has locations in Downtown Minneapolis, Uptown Minneapolis, Seward/University, St. Paul and Duluth. They also deliver until 3 a.m.

2. Galactic Pizza
This place offers a vegan and vegetarian option for at least half of the specialty pizzas on their menu. What makes this place even MORE cool is that they deliver in 100% electric cars!

3. Punch Pizza
You order this pizza almost the same way you order a sub sandwich at Subway...tell them which fixings you want on top, including whether or not you want any fresh mozzarella and then they throw it in the wood-burning oven. I have emailed the business to ask if there is any dairy in the dough and they wrote back, confirming that without cheese, the pizzas are dairy-free. Punch Pizza has 6 locations around the twin cities area.

4. Black Sheep Coal Fired Pizza
On this menu, you will find "Tomato & Oregano [without cheese]" as one of their signature pizzas. They also have a variety of salads and appetizers you could fork into as well. They are located in the warehouse district in Downtown Minneapolis.

Have you been to other pizza places where they were flexible with your dietary needs? If so, let me know!

Marie Callender's Fruit Pies

When you think of a great tasting pie, you probably assume that the crust is going to have to contain some butter in order to get that crispy, flaky consistency that makes it so irresistible. Last night, I found out that this assumption is incorrect! Marie Callender offers a variety of fruit pies that contain no dairy whatsoever but yet still have the same delicious flavor and desired texture.

Dairy-free flavors include:
Apple, Dutch Apple, Cherry, Cherry Crunch, Peach, Raspberry, Razzleberry, Very Berry Blackberry and Wild Blueberry.

Beware, not ALL of her pies are dairy-free so do watch the ingredients to make sure you're not choosing one that includes "Whey". As a side note, some of these pies do contain partially hydrogenated soybean oil and high fructose corn syrup. I try to avoid these things as much as possible. Of course, its give and take though!

I tried the razzleberry flavor with my family and every one of us thought it was great. The only recommendation we have is to let the pie sit for a little time after coming out of the oven otherwise the fruit juices run like liquid. After cooling, the liquids will turn into a gooey consistency and the crust will crisp up. I recommend serving with a little dollop of vanilla soy cream!

Recipe: Lemon Asparagus Pasta

This recipe is something that I make when I'm craving comfort foods but don't want anything too heavy, too unhealthy or tomato-based.

Recipe: Lemon Asparagus Pasta

Makes 4 servings

1 lb. fresh asparagus, ends trimmed

zest of 1 fresh lemon (or lemon pepper seasoning)

1/4 tsp garlic

a dash of cinnamon (optional)

2 tablespoons extra-virgin olive oil

1 lb. pasta of choice (I use angel hair pasta)

1/4 cup soy Parmesan cheese (optional)

Cut asparagus into 1 inch pieces, setting aside tips. In a large stockpot cook asparagus stems in 5-6 quarts boiling water with 1 tablespoon salt until tender. Transfer asparagus with a slotted spoon to a blender (do not drain pot). Cook asparagus tips in same boiling water until just tender. Transfer tips with slotted spoon to colander (do not drain pot). Puree asparagus stems (not the tips) with lemon zest, olive oil, and 3/4 cup asparagus cooking water until smooth.

Cook pasta in boiling asparagus cooking water until it's still very al dente (firm to the tooth). Reserve 2 cups cooking water and drain pasta. In drained stockpot, add pasta, asparagus tips, asparagus sauce, and 1/2 cup reserved water. Cook over high heat, stirring, about 4-5 minutes until pasta is done to taste and coated with sauce, adding a little more cooking water (1/4 cup at a time) if necessary. Stir in soy Parmesan and salt and pepper to taste. Serve immediately.

Is an Excess of Soy Linked to Cancer?

This morning, I received an email warning me about the negative effects too much soy can have on one's body. The message mentioned that there is a large amount of literature on soy boasting its wonderful health benefits (i.e. protection against heart disease and breast cancer, cholesterol lowering properties, etc). "It is the magical isoflavones, the estrogen-like hormones that work to help you stay young and healthy". Anyone reading this that is health-conscious would definitely consider adding soy to their diet, but what isn't mentioned is that soy's estrogen-like qualities are exactly why too much MAY be bad.

One woman tells her story of how she wanted to be healthier so she began fortifying her body with the foods she had read would make her healthy and strong. Tofu was her main protein in every meal, she drank ample amounts of soy milk and snacked on soy muffins, miso soup with tofu, soybeans, soybean sprouts, etc.

Seven years after these "healthy" changes, this woman was told that she had two tennis ball sized cysts in her uterus. A couple of years later, they discovered a lump in her breast. Two years after that, her glands swelled and her gums became inflamed. She was eventually diagnosed with Papillary Thyroid Carcinoma. What was going on with this woman?? After extensive research, this is what she found: Breast cancer is linked to estrogen. What mimics estrogen in the female body? SOY!

Immediately after reading this email, I visited the snopes website and apparently there is some truth to this story. According to snopes, research is still in the beginning stages of fully understanding if soy is something that people, especially women, should be avoiding. Is an excess of soy linked to cancer? At this time, it is inconclusive. Some initial studies have shown that soy could stimulate estrogen-dependent tumors yet others have shown that soy may help PREVENT breast cancer.

So, what do we do with this information? Personally, I will not be cutting soy from my diet COMPLETELY, but will instead begin alternating my milk choices between soy, rice, almond and hemp. It seems to me that moderation is key no matter WHAT you are eating.

Would you like to view the snopes article yourself? Click here.

Dr. Praeger's Spinach Pancakes

Spinach pancakes sound so healthy... Too healthy to taste good? That was the question. I bought the box of pancakes a couple weeks back and they've been sitting in my freezer since then, waiting for a day I felt like eating "healthy". Today when I got home for lunch I was STARVING and I needed something fast, and what was quicker than throwing one of these pancakes in the microwave for 30 seconds?

I ended up making a toasted sandwich out of it, thinking that if it wasn't that tasty, at least the bread would cover up much of the flavor. Well, this box may have sat there for weeks, but it won't be there much longer. OH MY THEY WERE GOOD!!! Its not that I don't like the flavor of spinach per se but the seasonings in this pancake were great! I could distinctly taste garlic, onion, potato and just a hint of spinach.

One thing that I should warn about these pancakes is that they are pretty mushy which may be a turn off for some people. The pancake oozed out a little of the side after being toasted. I personally like that sort of consistency as it avoids the need for fatty spreads like butter. I did add a tiny bit of my soy mayonnaise for the flavor of it and a leaf of lettuce for the crunch.

According to Dr. Praeger's website, they also offer broccoli, sweet potato and plain potato pancakes. I am definitely planning to try them all! I found my box at Whole Foods but I've seen Dr. Praeger products at other stores as well, including Trader Joes.

Thai Kitchen Offers Healthy Fast Food

Ever had one of those days where you need something warm and comforting but you don't have the time or energy to cook it? Have I got a recommendation for you! Thai Kitchen sells little packages of instant rice noodle soup with all sorts of different flavors. Pictured here is the "Garlic and Vegetable" which is incredibly flavorful. Thai Kitchen offers: Garlic & Vegetables, Spring Onion, Lemongrass & Chili all which are dairy-free. If you can handle dairy, there is also Bangkok Curry and Thai Ginger.

To make these instant soups more healthful and filling, I usually add my own vegetables and protein. In this picture, I added shrimp along with broccoli, corn, bok choy and mushrooms. If you want to make it REALLY easy, just use all frozen vegetables! These meals really aren't that bad for you except for being a bit high in sodium. They are low in fat and if you add vegetables the way I do, really quite healthy!

Restaurant Review: Pracna on Main

Pracna on Main, apparently the oldest restaurant in Minneapolis, is where I enjoyed dinner tonight. I have frequented this place during the summer months when the outdoor patio is open. Its a great place to order a drink and stare out at the river or people watch. Tonight is the first time I visited Pracna for dinner.

They had several things listed on their menu that caught my interest: Teriyaki Salmon, Strawberry Chicken Salad with Poppyseed dressing and the Grilled Chicken Breast Sandwich with Caper Mayo. When I pulled the waitress to the side to tell her about my intolerance for dairy, I asked if any of these dishes would pose a problem. She was very friendly and told me she'd check with the cook. She came back and told me that everything I had mentioned was dairy free, and the sides that came with the entrees also had dairy-free options.

I ended up ordering the teriyaki salmon with a side of baked potato and green beans in an asian marinade with sesame seeds sprinkled on top. Everything was delicious and I did not get any grief from the server about my requests. For the cheese-eating guests that may accompany you to such a restaurant, they've got fun sandwich options like "The 1890" which features turkey on rye with a cranberry cream cheese spread and swiss cheese.

Check out Pracna.

Trader Joe's Garlic Naan Bread

Homemade naan at a dining table in Mumbai is hard to top. Being married to an Indian man whose parents live there has given me the chance to experience such a meal. Whenever I come home after visiting, I have a hard time adjusting back to what America offers as far as Indian cuisine. There are several Indian restaurants in the Twin Cities area that offer vegan/vegetarian options but what if you want to eat Indian in the comforts of your own home? Look no further than Trader Joes!

Up until a few weeks ago, Trader Joes only offered the frozen naan option, which does have milk in it. Last week I found a new package of fresh naan in the bread section of the store and I was ecstatic to find the product free of dairy. There were a variety to choose from: plain, whole wheat, garlic and Tandoori Masala - I chose to go with garlic. As I was checking out, the cashier told me she was from the east coast and swore that this was the first naan she'd had in MN which came closest to "the real thing". My hopes were high!!!

I warmed my naan in the oven for a few minutes before trying it out with a bowl of Carrot Ginger soup (also from Trader Joes) and I've gotta tell you - I was satisfied!! There was JUST enough of a garlic flavor that I didn't have to add any butter (soy butter, of course) but mild enough that the scent didn't stay with me. The bread was so fresh and so soft! My only criticism is that the bread is a little thick for my liking, but that is personal taste. I often like bread a little crispy and maybe that would only take leaving it in the oven a bit longer... I definitely believe this naan is better than the frozen product.

My husband, the true tester of this product, was deeply satisfied. Since this meal, he has used the garlic naan as a pizza crust, just piling sauce and chicken strips and cheese on top of the bread and throwing it under the broiler for a few minutes. From the "Mmmm!" that followed his first bite, I assume it was as tasty as it smelled.

Recipe: CHEESELESS Cheesy Potato Balls

I found this recipe online listed as a side dish that could be made for St. Patrick's Day. I am 50% Irish and therefore had to consume SOMETHING that day that would make my ancestor's proud! I have seen these little numbers called "Colcannon Puffs" on Fat Free Vegan. After trying out the recipe myself, I was brought back to the days I used to eat Twice Baked Potatoes...the flavor of cheese! So, I have renamed them Cheeseless Cheesy Potato Balls and edited the recipe slightly to my personal liking.

The secret ingredient in making these potatoes so cheesy delicious is Nutritional Yeast, flakes that you can buy in the bulk section of your local co-op. Kale is added as well, which helps us get our daily calcium needs and the little bit of green that you are looking for on such a holiday. Of course, this side dish can be made any day of the year and I plan to make it again in the near future. My husband, who consumes real cheese daily, said that he thoroughly enjoyed these potatoes and would eat them again in a heart beat.

Ingredients:
1 1/2 pounds potatoes (peel them if you desire...I didn't)
6 ounces kale leaves
2 tablespoons nutritional yeast
2 teaspoons salt
1 teaspoon onion powder
1/2 teaspoon garlic powder
2 tablespoons soymilk
2 tablespoons corn starch

Pre-heat the oven to 425. Start by cutting the potatoes into little chunks and boil them until soft. Remove the potatoes from the boiling water and replace them with the kale. Boil the kale for 6 minutes. Put the potato and kale into a large mixing bowl and mash it together until smooth. Add the rest of the ingredients and stir until it is well mixed.

Take out a baking sheet and spray with nonstick cooking spray. Shape the potato mixture into 1 inch balls and put onto the baking sheet. Place in the oven for 20 minutes. Take the sheet out and turn the balls over. Place into the oven for 20 minutes more.