A Dairy Free Twin Cities

Raw Honey vs. Honey

2011-02-10T15:23:00.003-06:00

Until yesterday, I thought that honey was honey...and then I was faced with the phrase "raw honey". What do you mean raw honey...isn't honey just...honey? I noticed the double in price as I looked from the 5.99 jar of raw honey at Trader Joes to the 2.99 clover honey that was sweetly packaged in a plastic bear jar. Could whatever benefits from raw honey be worth the extra 3 dollars?

1. Taste. Last night as I got a snack craving, I took out some crackers, peanut butter and my new raw honey jar. The difference in taste was immediate. It is hard to put into words, but it taste more PURE. More rich in flavor. Much BETTER than the usual honey I bought before.

2. Health. RAW honey is anti-bacterial, anti-viral and anti-fungal. Research has shown cancer preventing and anti-tumor properties. It has been shown to be an effective alternative treatment for symptomatic relief of nocturnal cough and sleep difficulty. It is a prebiotic - possessing a large amount of friendly bacteria and in addition, it boosts immunity. Honey may promote better blood sugar control.

3. Athletic Performance. In a study, honey helped athletes maintain optimal blood sugar levels throughout two hours following a workout. In addition, muscle recuperation and glycogen restoration (carbohydrates stored in muscle) was favorable in those individuals consuming a honey-protein combination.

4. Protective Antioxidant. Studies have shown that there is a direct link between the subjects' honey consumption and the level of polyphenolic antioxidants in their blood.

5. Helpful with Cholesterol & Type 2 Diabetes. In a series of experiments involving healthy subjects and those with either high cholesterol or type 2 diabetes, honey has proved itself the healthiest sweetener and is a source of vitamin B2, vitamin B6, iron and manganese.

Regular honey (not "raw") IS pasteurized which means that it is heated up and then rapidly cooled so that it looks cleaner, smoother and more delicious on the store shelf. This process of pasteurization kills the yeast and enzymes which are responsible for activating vitamins and minerals in the body system. For these reasons, raw honey is considered more nutritious than honey that has undergone heat treatment.

Strawberry Orange Guava smoothie

2011-02-04T15:22:00.003-06:00

Today's smoothie:

2 guava

5 strawberries

1/2 orange

1/2 banana

1 plain yogurt

1 tsp sunflower seeds + 1 tsp flax seeds blended to a powder

a handful of spinach

Blend until smooth. Filled with loads of vitamins and delicious flavors.

Smoothie of the day: Pear-Walnut

2011-02-03T15:45:00.002-06:00

Smoothie of the day:

a red pear

1/2 banana

1 tsp walnut pieces and 1 tsp of flaxseeds blended into a powder

1/2 cup plain yogurt

a handful of spinach leaves

a dash of soymilk

Sweet, filling and satisfying!

Smoothie Recipes

2011-01-27T14:09:00.004-06:00

Smoothies are one of the easiest ways to incorporate lots of nutrients in one meal. Most everyone has tried a strawberry banana smoothie and I agree, they're tasty, but why not think out of the box? There are so many vitamins out there that you are missing if that is all you try - and we all know we need a multi-vitamin right now during the winter/cold season. Try switching up the fruits you use. Use yogurt or banana as your base and add one or as many fruits as you like, fresh or frozen. For example:

- blueberries (easily thickens your smoothie)

-kiwi

-pineapple (gives a frothy texture)

-oranges ( a juicier smoothie)

-mangoes (make a really smooth, thick consistency like a malt)

OR what about incorporating nuts/seeds? Use your blender/magic bullet to grind your nuts or seeds down to a fine powder and then put it in with your banana, fruits, yogurts, juices and milks. Yesterday I made a banana walnut smoothie. (Banana, walnut powder made from a TBSP of walnut pieces, yogurt and soymilk). Healthy AND delicious!

And if you're daring, add some green leaves into your smoothie. Spinach leaves are tasteless so you'll get the green color and all the nutrients but no change in flavor. I have also added romaine lettuce and kale.

Homemade Bread

2010-11-30T15:32:00.007-06:00

When it turns cold out, I like to use the oven. I tend to make a lot of soups during the winter and nothing accompanies soup better than warm bread. I have never made homemade bread before, but I found this recipe online for a bread that uses rice or soy milk rather than cow's milk, which makes this bread vegan. The reviews for this recipe were good, it seems relatively easy and honestly, there is nothing like bread right out of the oven...

Whole Wheat Bread Recipe (vegan)
The bread comes out crispy on the outside and soft, slightly sweet, and both fluffy & firm on the inside. Yum.

Ingredients (Yields one loaf)2.5 teaspoons yeast1 tsp sugar1.25 tsp salt1 cup warmish water (not burning hot, but warm)1/4 cup honey, molasses, or maple syrup1/4 cup oil (I use olive, but probably other veggie oil will work)1/4 soy or rice milk3.5 cups flour (whole wheat and regular white mixed) --I recommend 2.5 cups whole and 1 cup white

Directions1. Mix first four ingredients in a big bowl. The yeast will start to come alive (bubble and get all excited and stinky).2. Let that sit for a few minutes (or 10).3. Dump the remaining ingredients into the yeast mixture.4. Stir with a wooden spoon until it gets all weird and tacky.5. Then roll up your sleeves and start working it with your hands.6. Time for Bread Knead #1. Dump the dough out on an oiled clean counter. Knead the dough for 7 minutes or until it is smooth and supple like a butt.7. Time for Rising Session #1. Dump the dough into an oiled bowl. Cover with a cloth and put into a "slightly" warmed oven for 1 hour or until dough is fluffed.8. Time for Bread Knead #2. Put the dough back on the counter. Only Knead it once or twice. Then shape the dough into the size of your bread pan. And plop it into the oiled pan.9. Time for Rising Session #2. Put the bread pan (with dough) back into the warmish oven. Let it rise for another 30 mins. to 1 hour (or until it dough rises above the edges of the pan).

10. Preheat oven to 350 degrees (make sure bread isn't in the oven yet!).11. Bake for 40- to 1 hour (or until bread is lightly browned). "Experts" say if you hit the back of the bread and it sounds hollow, it's ready. BUT THE BREAD IS TOO HOT!! DO NOT ATTEMPT! No way you can test the bread by slapping it on the back. You just have to "know" when it is done.12. Let it cool! I know it smells good and bready...but it'll be weird and crumbly unless you let it cool for about a half hour. To slice: always turn the bread on its side and then go at it with a serrated knife.It may take a time or two until you get the dough just right, i.e., not undercooked. ENJOY!

Vegan Nutella (Not-tella)

2010-11-10T10:33:00.003-06:00

Nutella has dairy in it? Why? Its just a hazelnut spread with chocolate... Sometimes I have a hard time understanding why whey is added to things when it would be perfectly fine without it.

If you are a chocolate peanut butter lover and you don't eat dairy (or want to be healthier) have I got good news for you! I have found a blog which contains a dairy free recipe for Nutella...or as they call it "Not-tella". Sometimes its better to rely on yourself in making goodies - that way you know exactly whats in it! Enjoy!

http://bittersweetblog.wordpress.com/2006/08/20/not-tella/

Ingesting Aloe Vera for Internal Healing

2010-08-16T16:55:00.005-05:00

We've all heard about the healing benefits of aloe vera. We grew up rubbing it on cuts or sun burns, but research these days is showing that it can help with miraculous healing internally as well, if ingested. It is anti-inflammatory, anti-bacterial, anti-viral and helps with digestive ailments and disorders, heartburn, ulcers, acne, asthma, and its a general tonic for the immune system. It also apparently helps you take in more nutrients and minerals from the foods you eat. Why would I NOT want to give this a try???

So, I bought an aloe vera leaf today and had no idea what to do with it. After looking it up online, I learned that you are NOT suppose to eat the actual leaf, just the "gel" that you find inside the leaf after slicing it open from the side. Take a knife or spoon and scrape down the leaf until you get all the gel off. Cut it into squares and put it in a left over container to use as needed.

I used about 1/4 cup of it in my smoothie today. I also read that in other cultures, they often juice it or use small cubes of it in salads. Don't expect any flavor...it tastes like nothing...that is why adding it to a smoothie or juice works well. It just blends into the flavors of the other ingredients.

Recipe: Portobello Burger

2010-08-12T15:45:00.003-05:00

I found this mouth-watering recipe through Vegnews Magazine today. I think vegetarians and meat-lovers alike will enjoy this one. I definitely know what I'll be grilling the next time I'm at a bbq...

What You Need:
4 sun-dried tomatoes
3 tablespoons hot water
2/3 cup freshly chopped basil, divided
2 tablespoons minced garlic, and divided
3/4 cup vegan mayonnaise
3 tablespoons olive oil
2 tablespoons balsamic vinegar
2 tablespoons tamari or soy sauce
6 portobello mushrooms, de-stemmed
6 hamburger buns or rolls
Choice of toppings such as lettuce, tomatoes, onions, avocado, vegan cheese, etc.

What You Do:
1. Preheat the grill. Place the sun-dried tomatoes in a small bowl, pour the hot water over them, and set aside for 15 minutes to rehydrate. In a food processor, place the sun-dried tomato mixture, 1/2 cup chopped basil, 1 tablespoon garlic, and the mayonnaise, and process for 1 minute. Transfer mixture to a small bowl and set aside.

2. In a small bowl, whisk together the remaining chopped basil and garlic, olive oil, vinegar, and tamari, and set aside. Dip each of the mushrooms in the marinade and place on the hot grill, stem-side down. Grill the mushrooms for 5 minutes, carefully flip them over, and grill an additional 4 to 5 minutes or until tender.

3. Slice the buns and lightly toast on the grill. Serve the grilled mushrooms on buns with your choice of toppings and a few spoonfuls of the flavored mayonnaise or other condiments of choice.

Homemade Spring Rolls

2010-08-03T18:01:00.003-05:00

Some days it is just way too hot out to turn on the stove or oven. During those times, a perfect dinner option is homemade spring rolls! Don't feel like asian? That's okay, spring rolls don't HAVE to be like the traditional ones you order at your favorite chinese/thai restaurant. Get creative! Tonight my spring rolls are made with canned salmon, avocado slices, cucumber and roasted red pepper and I'm dipping them in balsamic vinegarette. Last night my spring rolls had turkey strips and romaine lettuce in one and chicken meatballs slathered in bbq sauce in the other. Dip them in anything - salad dressing, marinade, spaghetti sauce, mayo, whatever you like.

Up until now, I hadn't made spring rolls because I was intimidated by using the spring roll wrappers but they couldn't be easier to work with. I found them at a local asian grocery store (in St. Paul I went to Star Dragon Grocery off of Dale). To use spring rolls, you just dip them in warm water for a couple of seconds and then lay them flat on a working surface. Put your fillings in on the lower half of the wrapper as though you were making a burrito and then roll it up, tucking both sides in before you finish the roll. I'd love to hear what sorts of combinations you try!

Recipe: Quinoa-stuffed Avocados

2010-06-09T15:18:00.006-05:00

Since I am on my avocado kick, here is another recipe I found from VegNews...Quinoa-stuffed avocados. Not only is this going to be delicious, its going to be very healthy for you too. Remember, avocados may be fatty, but its the GOOD fat!

What You Need:
1-1/2 cups cooked quinoa

1 ripe tomato, chopped

2 scallions, minced

1 tablespoon minced parsley

Salt and black pepper to taste

2 ripe avocados

1 tablespoon fresh lemon juice

1 tablespoon olive oil

4 large butter lettuce leaves

What You Do:
1. In a mixing bowl, combine the quinoa, tomato, scallions, parsley, salt, and pepper. Mix until well combined.2. Carefully halve avocados lengthwise and remove the pit. Running a small knife between the avocado skin and flesh, remove pulp, keeping shells intact. Cut the avocado pulp into 1/2-inch dice and add to quinoa mixture.3. Add the lemon juice and olive oil and toss gently to combine. Taste to adjust seasoning.4. Spoon the mixture into reserved avocado shells and serve immediately on salad plates lined with lettuce leaves.

Recipe: Summer Quesadillas

2010-06-03T17:46:00.006-05:00

When the weather is warm and summery, I crave to eat light and fresh foods that incorporate summery ingredients like mangoes and avocadoes. Here is a recipe I found off of "mambo sprouts" that is sure to satisfy your summer food craving: Avocado & crab quesadillas with mango salsa. You can adjust the recipe to your taste. I personally would leave out the cheese as I can't digest it and don't care for cheese alteratives. You could always substitute with things like hummus...or just extra mashed avocado. Also, you can try including some mango chunks into the quesadilla itself.

Salsa:
1/2 organic mango seeded and diced
1 roma tomato, seeded and diced
Juice of 1 organic lime, freshly squeezed
1/2 Tbsp. mint
3 Tbsp. raspberry vinegar

Quesadilla:
1 cup crab, cooked and shredded
3 oz. monterey jack cheese, shredded or soy cheese alternative
1 organic avocado, diced
1/4 cup scallions, chopped
1/4 cup organic bell pepper, roasted and chopped
3 Tbsp. roasted sweet corn
1 Tbsp. lime juice
6 flour tortillas
Salt and pepper to taste

Directions:
Salsa:
In a bowl, combine all ingredients and toss gently.
Cover and chill at least 1 hour.
Quesadillas:
Preheat oven to 350º F.
Combine all ingredients except tortillas and toss gently. Season.
Place three tortillas on baking sheet and divide mixture over tortillas, spreading evenly.
Top with tortillas and bake until the cheese is just melted.
Cut into triangles and serve with mango salsa.
Servings: 6

Nutritional information per serving: Calories 330, Fat 110 , Total Fat 13g , Saturated Fat 4.5g , Cholesterol 45mg , Sodium 670mg , Total Carbohydrates 37g , Fiber 5 g, Sugars 5g , Protein 18g, Vitamin C 30%, Vitamin A 8%, Calcium 20%, Iron 10%.
Nutritional data in these recipes is approximate. It is provided by manufactures or through analysis with industry software that uses USDA data. Persons on special diets requiring more specific nutrient data should consult a physician or registered dietitian.

Homemade Yogurt

2010-03-18T17:39:00.005-05:00

I have recently been reading about all the benefits an individual with lactose intolerance can reap if they ingest yogurt with live cultures (yes, this even means yogurt made of REAL milk). The way it goes is that the live cultures apparently take care of the digestion of whey which your stomach would normally have to do...therefore, it leaves your digestive system alone and you are free of those horrible symptoms. Of course the more live cultures there, the better you are. Fresher = stronger cultures.

Whenever I visit India, I am always offered yogurt after my meal. This yogurt was usually made the exact same day which means that those cultures are really quite live and active!! Indians very often use this homemade yogurt as a way of helping digestion and I can say personally that my stomach always feel good after ingesting it. So then I asked myself, would I be willing to go through the process of making my own homemade yogurt? I decided that it depended on just how lengthy and fussy it was....so I tried it today for the first time.

Here is what you do for 1 serving:

1. Heat 1 cup of milk on the stove and have a candy thermometer handy. When the milk temp rises to 180 degrees, pull it off the burner and pour it into the container that you would like the yogurt to be stored in.

2. Keep the thermometer in the milk and wait until it cools to 110 degrees. When that temp arrives (but no sooner), stir in just 1 teaspoon of a store bought yogurt that contains live, active cultures. If you put it in before it cools to 110, it will kill the live cultures.

3. Now here is the catch...for between 5 and 8 hours, this mixture of milk and yogurt needs to remain at around 110 degrees and you can do this many ways. I found that the first setting on my heating pad was about 110 degrees, so I put the bowl on top of the heating back and covered it with a lid. You can also get a yogurt maker which automatically knows to keep it at 110 degrees. I've heard other people keep it in their oven at 110 degrees. Some people just put it in a pan that has hot water.

I found the heating pad to be a really simple way to do it. I set this up in just a couple of minutes flat and then left for work. When I arrived home 7 hours later, I did not find a cup of milk but solidified yogurt!! It worked - and it was really not that hard or tedious. All said and done, my work took about 10 minutes with the waiting for specific temps and to me that is worth the benefits of healthy, homemade yogurt.

I like that I am controlling the ingredients and the amount of sugar it contains. I tried a little and it was light, creamy and actually quite tasty for plain yogurt. Tonight when I eat it, I will stir in a little honey or a spoonful of fruit preserves.

Guacamole sandwiches!

2010-03-08T16:57:00.005-06:00

Do you like guacamole? Most people I know LOVE it. Its healthy for you (if you don't overdo it, that is!), its filling and its soooooo tasty! So, why not venture out of the chips and dip world and try it between two slices of bread? That's right, a guacamole sandwich!

My sandwich tonight will include avocado, slices of tomato, slices of cucumber, some lettuce, a tiny bit of mayo and two pieces of toasted sunflower bread (with a side of potato soup). Before I add the avocado, I plan to mash it up with some lemon juice and salt and pepper.

Everyone has their favorite ways of enjoying "guac"...so make the sandwich to your taste. Add garlic, onion, what about italian dressing?? Mayonnaise? If you're a vegetarian and want it more filling, add beans or mock meat or a fried egg. If you're a carnivore, add turkey breast or crab meat... The options are endless!

GoodGuide | Slideshow | Common Foods with Hidden Environmental Impacts

2010-01-29T13:08:00.001-06:00

GoodGuide | Slideshow | Common Foods with Hidden Environmental Impacts

Posted using ShareThis

The Top 10 Most Healthful Foods That You AREN'T Eating

2010-01-27T16:28:00.004-06:00

Recently, Men's Health magazine put out an article that featured the top 10 foods available at our markets that you probably haven't incorporated in your diet. I think it is always good to be reminded what foods are the most healthful and why. I thought I would share the link to this article. Here are the first 5 items. The last 5 items to come later...

http://simplegoodandtasty.com/2010/01/14/the-10-best-foods-you-arent-eating-but-should-1-5?utm_source=SGT+Newsletter&utm_campaign=724138e6cf-What_s_Simple_Good_and_Tasty_This_Week_11_10_2009&utm_medium=email

Why do they put sulphur dioxide in dried fruits?

2010-01-24T16:53:00.004-06:00

We're getting ready to go on a trip...and whenever I travel abroad, I always make sure that I have plenty of dairy-free snacks in my carry on to get me through the trip. One staple I usually take is a trail mix that includes nuts and dried fruits. Today as I was grocery shopping for my trail mix, I noticed on the shelves that there was the option to get dried fruits that contained sulphur or not. I have always noticed that sulphur was added to dried fruits but was never really sure why.

When I got home, I did my research and I'm glad I did! I will not be buying sulphured dried fruits ever again. According to several sources online, including Organic Guide, sulphur is added to dried fruits to preserve the bright colors. Many sources mentioned that when dried fruit is kept sulphur-free, it often becomes dull in color, though it often retains the flavor of the fruit BETTER than the fruit that has been sulphured... Now why on earth would I choose to injest a preservative just so that my dried fruit can maintain its bright red or orange color?? And if the unsulphured fruit has a better flavor, I think the answer is a no brainer.

Also an important thing to note - sulphur dioxide can be very harmful to individuals (especially children) who have asthma and food sensitivities in general. The organic, natural way of eating is the way to go once again...and that means avoiding foods that have been sulphurized.

To read more on this, check out the Organic Guide at: http://74.125.95.132/search?q=cache:WDHqZnJc1CEJ:www.organicguide.com/blog/just-food/organic-dried-fruit/+why+sulphur+fruits&cd=4&hl=en&ct=clnk&gl=us

Turkey sausage and mixed greens soup

2010-01-20T16:08:00.007-06:00

After I started my research on adding calcium to my diet, I made a trip to Trader Joes where I bought a bag of Southern Greens Blend. It has a mixture of collard, turnip and mustard greens, along with spinach. With 1.5 cups of this stuff, you get 8% of your calcium daily needs. Tonight for dinner, I am making a very healthy, yet deliciously satisfying soup.

Turkey Sausage and Mixed Greens Soup

1 serving

1 Turkey sausage cut up into chunks

1/2 cup diced potato

1/4 cup frozen corn

1.5 cups of Southern Greens Blend

1 cup chicken broth

1/4 cup already baked butternut squash

dash paprika

dash balsamic vinegar

dash cinnamon

pinch of brown sugar

* Mix all of the ingredients together and slow cook for an hour.

January: National Oatmeal Month!

2010-01-15T11:14:00.003-06:00

Did you know that January is National Oatmeal Month?!

Hahaha...well apparently its true... Since oatmeal is apparently in the spotlight, I thought that I would post a link to this blog that I came across. It outlines the nutritional differences between steel-cut oats, stone ground oats and rolled oats. I mean, if you're already going to oatmeal for its nutrition, you may as well know which is the best route to take, right?

Also, we all know that oatmeal has a great amount of fiber and truly helps people lower their cholesterol. Add a few raisins or slices of banana, sprinkle some sunflower seeds or walnuts, pour some vanilla soymilk and you've got a meal that is not only extremely nutritious, but will stave off hunger for hours.

Happy reading!

http://blog.nutritiondata.com/ndblog/2010/01/more-on-oats-rolled-vs-steel-cut-vs-stone-ground.html

Are you getting your 1000 mg??

2010-01-14T16:21:00.011-06:00

So apparently as a 30 year old woman, I am suppose to be getting 1000 mg of calcium every day. As you may know, I am a pretty healthy eater. I definitely get my 5-9 fruits/vegetebles per day but I most definitely do NOT get 1000 mg of calcium. So you think, okay then, just drink a glass of soy milk. Unfortunately I do and it doesn't do it alone. One cup only gives you 30% of your daily needs...and 3+ cups per day does not sound that appetizing. Unlike regular ice cream which provides 10% in a 1/2 cup, soy ice cream (at least the Soy Creamy I get from Trader Joes) has no calcium added. Oops...I guess not all soy products are fortified! I even make sure to add a cup of spinach to my daily vegetable soup, but you need 3 cups of it to get to 8% of your daily needs.

So, what I have learned is that I must look beyond my cereal bowl and my spinach soup to get the 1000 mg that I am suppose to get on a daily basis. What other products are high in calcium? Here is a brainstorming list for you with the % it meets for your daily needs.

1 cup of Broccoli = 3%

3 oz Mori-Nu Silken Tofu = 3%

1 cup Kidney Beans = 6%

1 oz Almonds = 6%

1 cup of an Orange = 7%

1 cup cabbage = 8%

1 packet instant fortified oatmeal = 10%

Chocolate ZenSoy Pudding =15%

Trader Joes Soy Yogurt = 30%

1 cup Vanilla Soy milk = 30%

Don't forget, spices can include calcium as well!

1 Tbsp Cumin = 6%

1 Tbsp Cloves = 4%

1 Tbsp Oregano = 9%

The Spaghetti Squash Test

2009-11-20T15:19:00.004-06:00

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!

2009-10-04T17:09:00.004-05:00

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

2009-09-18T15:57:00.006-05:00

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

2009-09-14T17:53:00.007-05:00

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

2009-08-17T13:36:00.010-05:00

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

2009-08-11T12:47:00.005-05:00

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

2009-08-09T17:06:00.006-05:00

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

2009-08-04T10:15:00.008-05:00

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

2009-07-21T10:44:00.003-05:00

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!

2009-07-14T16:45:00.004-05:00

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

2009-07-08T17:01:00.002-05:00

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

2009-07-06T12:10:00.002-05:00

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!

2009-06-29T15:53:00.004-05:00

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

2009-06-29T15:35:00.003-05:00

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

2009-06-27T18:41:00.003-05:00

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

2009-06-26T11:09:00.004-05:00

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?!

2009-06-22T09:39:00.005-05:00

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....

2009-06-10T11:39:00.006-05:00

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?

2009-06-07T17:29:00.004-05:00

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

2009-06-02T15:37:00.006-05:00

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

2009-05-30T16:48:00.004-05:00

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

2009-05-30T16:38:00.003-05:00

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

2009-05-18T13:01:00.006-05:00

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?

2009-05-18T12:36:00.006-05:00

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

2009-05-13T13:17:00.008-05:00

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

2009-05-10T16:09:00.005-05:00

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

2009-05-04T18:14:00.001-05:00

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

2009-04-22T14:57:00.005-05:00

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

2009-04-19T09:26:00.006-05:00

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

2009-04-10T14:40:00.004-05:00

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

2009-04-05T10:53:00.004-05:00

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

2009-04-01T17:20:00.006-05:00

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?

2009-03-29T11:49:00.005-05:00

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

2009-03-27T14:45:00.010-05:00

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

2009-03-25T16:58:00.009-05:00

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

2009-03-24T23:28:00.005-05:00

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

2009-03-22T09:22:00.007-05:00

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

2009-03-19T16:46:00.007-05:00

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.

Learn to Bake Dairy/Gluten Free at Whole Foods

2009-03-18T08:45:00.003-05:00

Delicious Gluten and Casein Free Desserts

Saturday, March 21st
10:00 a.m. - 12:00 Noon $30
With Robin Asbell, local chef and author

"Join local chef and author Robin Asbell for her amazing gluten and casein free recipes! Chef Robin is an experienced and knowledgeable culinary expert with a repertoire of heavenly dishes. She will demonstrate her recipes for apple crisp, chocolate walnut cookies, quick peanut butter cookies, and a white cake with easy frosting, perfect for that birthday party cake!

Pre-registration for classes and select events required. Call or visit our customer service desk to pre-register (612-927-8141.) Classes and events are subject to change or cancellation."

Recipe: Angel hair pasta with roasted vegetable sauce

2009-03-17T08:35:00.000-05:00

Once you start looking at product labels, you begin to realize just how often dairy is a surprise ingredient. I have been frustrated to find cheese, often Parmesan cheese, added to sauces and I am left with only a few choices. So, instead of griping about the lack of options, I decided to try making a sauce of my own...and boy did I come up with a winner!

Roasting brings out delicious flavors in many vegetables and mixing them with pasta makes for a wonderful, filling meal. For a delicious, healthy alternative to cheesy pastas, try this recipe!

Ingredients:
- 2 cups of vegetables of your choice (eggplant, red peppers, zucchini, mushrooms, tomatoes)
- Angel hair pasta
- 1/2 tsp olive oil
- garlic salt
- fat free olive oil spray

Cut the vegetables up into 1/2 inch chunks and toss them into a oven-safe dish. Spray the vegetables with olive oil until well coated. Sprinkle the vegetables with the garlic salt and stir. Pre-heat the oven to 425 (on the roasting setting if you have it). Roast the vegetables for 25 minutes, stirring and respraying the vegetables every 10 minutes.

Meanwhile, boil the pasta for 4 minutes. After you've drained the pasta and the vegetables are done roasting, toss the pasta and the roasted vegetables together in a pan, adding the 1/2 tsp of olive oil to the mixture. Heat just a little until everything is warm and serve immediately. You'll be amazing how flavorful this dish is without a thick tomato sauce. If you have some soy Parmesan cheese, you may choose to sprinkle a little at the top.

Enjoy!

Dairy Free Chocolate: My Search Continues...

2009-03-15T18:10:00.013-05:00

Have you seen these bite-sized chocolates by the cash register at your local grocery? I came across this product at The Wedge in uptown and I was curious to try it since it claims itself to be "vegan" and therefore, dairy-free. That day, I bought the dark chocolate mint flavor.

I am sorry to report that to this day, I am still missing my chocolate. It wasn't HORRIBLE... It wasn't even BAD, but it wasn't satisfying the way milk chocolate is when it melts into a creamy liquid in your mouth. This product stayed very hard and crunchy. Without the creamy melt that I'm used to, it was hard to actually taste anything. By the time I was done crunching the whole thing, I had a SLIGHT taste of chocolate in my mouth but I had to really focus.

To me, the amount of satisfaction that I got was not worth the fat and sugar I had ingested. I have read in online reviews that the Endangered Species brand does have a few different dairy-free options and that many people seemed to enjoy the chocolate bar that pictures a monkey on the front. They don't sell that particular one at The Wedge or Whole Foods (that I have seen!) but I've been told that it has been spotted at Cub. Have you tried this one? If so, please share your review and where you bought it!

For more information about Endangered Species products, visit: Endangered Species Chocolate

There's Something For Everyone at The Wedge Coop Bakery

2009-03-14T22:01:00.001-05:00

When I was younger, my Dad used to treat our family to a box of pastries on Sunday mornings. I usually chose the croissant filled with strawberry jelly and cream cheese. Of course those days are over, unless I want an upset stomach for the next few days...

Unfortunately, most bakeries around the Twin Cities are not allergy-friendly, but have no fear - The Wedge Coop's bakery has us covered! It doesn't matter if you're lactose intolerant, gluten-sensitive, vegan, etc. They have something for just about everyone!

My favorite indulgences include the vegan chocolate cupcake and the vegan pumpkin muffin. My dad (a vegan) also endorses the vegan tollhouse chocolate chip cookie, the vegan macaroons and the vegan thumbprints.

Read up on The Wedge and their location at: The Wedge Coop

Girl Scout Cookies - Are there Dairy Free Options?

2009-03-09T18:06:00.017-05:00

It's Girl Scout cookie season again! Now don't get down thinking that you are going to be salivating as you watch your friends devour these delicious wafers - I have some good news! After a bit of internet research, I am happy to report that I've discovered something wonderful. The girl scouts have created a few cookie options for us dairy-free eaters!

Cookies in the safe-zone (made without milk OR egg ingredients, for you vegan eaters) are as follows:

1. Peanut Butter Patties - “Crispy vanilla cookies layered with real peanut butter and blanketed with a chocolaty coating” (contain wheat, soy, and peanuts)

2. Thanks-a-Lot™ - “Heart-warming shortbread cookies dipped in rich fudge” (contain wheat and soy)

3. Lemonades™ - “Savory slices of shortbread with a refreshingly tangy lemon icing” (contain wheat and soy)

4. Reduced Fat Daisy Go Rounds™ (New!) - “Crispy cinnamon flowers” (contain wheat and soy)

A few of these are newer cookies, so if you try them out, let us know how they are! For nutritional information about these cookies, visit the following website: Girl Scout Cookies

The Yogurt with the Misleading Name

2009-03-08T10:24:00.000-05:00

So delicious? Rich and Creamy? I beg to differ. I was excited when I came across this newer line of yogurts at Whole Foods a couple of months back, mostly because they had an interesting new flavor to try - Cinnamon Bun. It sounded like a great new breakfast option along side a banana, but when I took in my first spoonful, I actually thought that my yogurt had gone bad. As I tried to stir it up, it was hard to make smooth. It was like a thick gel that I could never get to a creamy consistency. Finally after giving up on smoothing the curds in the container, I took a bite. Hmmmm....it just didn't taste quite right...a little too sour, but not enough to be sure it had gone bad. I decided to assume it was expired and threw it in the trash.

The following week, I picked up another container of the cinnamon bun, along with the lemon flavor as well. At dessert that night, I was disappointed to find the same thick gel consistency that couldn't be smoothed out and the flavor was the same - sort of a cinnamon with a sour after taste. Ick! I immediately went back to the fridge to try the lemon flavor. Maybe the cinnamon bun was just a flavor gone wrong? Sadly, this was not the case. The lemon's consistency was the same and the flavor was extremely tart with a bitter after taste. I didn't even give it three spoonfuls....two was enough and I was done.

Did you have a different experience? If so, share your thoughts!

To see information about the new line of yogurts as well as nutritional information, visit:
So Delicious Yogurts

Can a Cheeseless Pizza Be a Viable Substitute?

2009-03-07T16:17:00.007-06:00

I bet you think cheese is necessary on a pizza.Thats what I thought until I was introduced to Amy's Roasted Vegetable pizza...and you guessed it, there is no cheese.

Believe me, I was hesitant too... I believe my exact words were "Pizza isn't pizza without cheese...", but this doubt had already begun to wane before the pizza was even taken from the oven. The scent of roasting mushrooms, red peppers, sweet onions and artichokes filled the room and after a minute or two of letting it cool, I couldn't believe what hit my taste buds.

To me, the crust is one of the most, if not THE most important aspect of a pizza. This particular crust has a thin, crispy perfection and the burst of flavor from the vegetable toppings kept me from thinking about that missing ingredient that I thought was so pertinent. I do have to admit that most times I eat this pizza, I add ingredients of my own. This pizza is sort of like focaccia and because I love toppings so much and a lot of sauce, I usually add some "roasted vegetable" sauce and sliced, fresh mushrooms.

You can find this pizza all over the Twin Cities. I've seen it everywhere from Cub to Whole Foods to The Wedge to North Country Co-op. They have just recently come out with a personal sized pizza option if you're not planning to share. :) I am also happy to report that Trader Joes has come out with their own version of this pizza. I've tried it out and I honestly can't tell the difference, besides the fact that it'll save you about $2 per box.

Next time you come across this product, I dare you to give it a try. I bet you don't miss the cheese... For nutritional/ingredient information, visit: Amy's Pizza

Muddy Paws: A Little Slice of Heaven

2009-03-01T16:38:00.017-06:00

Have you died and gone to heaven? Nope, you're in Saint Louis Park at Muddy Paws Cheesecake. This business claims to have 222 flavors to choose from and you guessed it - they make special request lactose-free and vegan cheesecakes.

My Dad (a hardcore vegan) fell in love with this new vegan dessert option and was generous enough to bring a few cheesecakes to a family picnic last summer, both vegan and real cheese. I sampled the mango, blueberry and vanilla/chocolate swirl and was amazed that this was, in fact, made with tofutti. At the time, I was still eating dairy and I actually chose to finish the mango vegan cheesecake over the real stuff!

Smooth, rich and creamy...its hard not to confuse the vegan cheesecakes with the original cream cheese option! Check out Muddy Paws for a dessert that won't disappoint!
Their website: Muddy Paws

A Successful Dairy-Free Recipe Search

2009-02-27T09:16:00.017-06:00

Looking for a dairy-free recipe for tonight's dinner?
There seems to be quite a selection of gluten-free resources out there, but what about us dairy-free eaters? I recently came across the Epicurious website which allows you to browse through recipes and EXCLUDE dairy from the food search!

When I did a search with only "exclude dairy" selected, 5000 recipes appeared before me with interesting options like Potato-Wrapped Halibut with Sautéed Spinach and Thai-Style Chicken Soup with Basil! Definitely a website to bookmark as a favorite...

Check it out yourself - and if you happen to try out a recipe from the site, please do share! Epicurious website

Recipe: Homemade Almond Milk

2009-02-25T17:40:00.025-06:00

Most people are aware that having a handful of almonds every day will help you lower your cholesterol and lose weight, but did you know that just 1/4 cup of these nutritionally dense nuggets offers you nearly 10% of your daily calcium needs? This is great news for those of us who can't/choose not to consume dairy and are looking for other calcium-rich foods to to eat.

So you like munching these tear-shaped nuts...but have you tried DRINKING them? Most of us have not experienced the refreshing, smooth experience of quenching our thirst with almonds. Just last week, for the first time I made a quart of homemade almond milk - and not only was it the freshest tasting milk I've had since I can remember, but it was also extremely easy!

To make homemade almond milk, start out by soaking a 1/2 cup of almonds in water. Make sure the almonds are fully submerged in the water and cover the bowl with a paper towel. I soaked the almonds overnight (though I've head that you don't have to wait that long). While the almonds soak, you will begin to see them plump.

When the soaking is over, place the almonds into a blender along with 4 cups of water. Blend it on high until you feel that the almonds won't grind any further. At this time, pour the liquid through a sieve into a container and throw away (or store) the almond meal. Take the container of liquid and pour it back into the blender. (During this time, you may want to taste the liquid to see if you like the consistency. Some people will like it thicker, others will prefer a lighter milk. I chose to add one more cup of water.) At this time, you can add any preferred flavors such as vanilla, cocoa powder or a sweetener like honey. My preference is to add 1 tsp of vanilla to the blender as well as 1/2 tbsp of honey for each cup of milk. Blend until the flavors have been mixed well.

That's it - you're done! Before you drink it, I would recommend refrigerating the almond milk until it is cold. Room temperature milk is never very pleasant, no matter what kind of milk you are drinking! Enjoy this new alternative to other dairy-free milks, knowing that what you are ingesting is raw, fresh and free of added, unnecessary ingredients.

A Love Affair with Restaurant Max

2009-02-24T16:08:00.033-06:00

It was our first valentines day as a married couple, so of course my husband and I had to go out for an evening of fine dining despite the cold Minnesota weather, the possibility of crowds and a long wait. We decided on Restaurant Max, a newer restaurant located adjacent to The Hotel Minneapolis in downtown.

We hadn't heard a thing about the restaurant but had walked past it several times and were impressed with what we saw (modern decor yet the old framework of the bank which used to reside there). We made reservations and I crossed my fingers that they'd be able to work with my dairy-free dietary restrictions.

Despite being valentines day, we were seated within minutes of arriving in a cozy booth where our server was quick to say hello. We mentioned to him immediately that I was severely lactose intolerant and asked if this would be a problem. He smiled reassuringly and said they can work with me and that if I wanted suggestions from the chef, he'd be happy to go back and talk with him. I immediately felt at ease and began to look at both their regular menu along with the special aphrodisiac menu they had put together for the holiday.

I'm huge on ordering fish when dining out and was excited to find many different options such as Sesame Scallops, Roasted Black Cod, Shrimp Angel Hair and Broiled Arctic Char (which I was told is the cousin of Salmon). I was especially interested in trying something new, so I told the server that if the Arctic Char could be prepared without dairy, that would be my choice. Despite the full dining room, he went back immediately to confirm with the chef that this was possible. According to the chef, this dish is usually prepared with butter, but that they would be happy to leave it off given my condition. My husband was happy to see that the menu included many red meat selections and decided on the pomegranate marinated rack of lamb.

While we waited for the food to arrive, we ordered from their menu of specialty drinks and yes, they had some fun ones!! My drink, which ended up being one of the best cocktails I've ever sipped, was named Gatsby's Daisy. This included green tea vodka, lavender simple syrup, tarragon and both red and white cranberry juices. I was tickled to find real cranberries floating in my glass! My husband ordered a straight up martini which he says they got "just right".

I was flabbergasted when the food arrived not 10 minutes later....on valentines day?! I can recollect in years past waiting for close to an hour, even with a reservation. The food was simply to die for and the portions were just right. If the server hadn't informed me of the relation between Arctic Char and Salmon, I would have thought that the fillet on my plate was Salmon without a doubt. The fish was accompanied by roasted white asparagus and artichokes covered in sauce that was so good I had to double check that they hadn't snuck in a little dairy. The server explained that this special sauce was made by pureeing lobster, egg and chives together. It was one of the most delicious sauces I've ever eaten...to me, it almost resembled caramel. No butter, you say?!?! I couldn't believe it, and I secretly wondered if I would be sick later. I am happy to report that I remained free of any stomach upset for the rest of the weekend. According to my husband, the lamb was also incredible and he wished I could share in it's delight if only there wasn't the butter...
What valentines day doesn't include a little indulgence in dessert?? I had to hold back the tears as I read over the desserts I would have jumped on in the past...butterscotch oatmeal cookie or the chocolate peanut butter whopper cake?! According to the menu, these options are presented in a shot glass - so fun! My husband was quick to choose the creme brulee and I was pleased to find a nice selection of sorbets - watermelon being my flavor of choice.

The only glitch of the night was when my sorbet came out dressed with white clouds of whipping cream and placed upon a suspicious looking ice cream cone. The server apologized and mentioned that the cream was there before he could stop it. I was a little disappointed that he hadn't requested another bowl to be made of uncreamed sorbet, but it was okay...I shrugged it off and ate around it.

Overall, a nice restaurant with a chef that is willing to be flexible and work with food intolerances and allergies. Note: They advertise that during the week of your birthday, you can get a bottle of wine at the price of your age. To check out the menu at Restaurant Max, go to: Restaurant Max and if you do happen to try the place, let me know how it goes!

A "Purely Decadent" Frozen Dessert - The Name Says it All

2009-02-23T12:18:00.029-06:00

Just a few weeks ago, I was roaming through the aisles at Whole Foods, looking for an exciting new dairy-free dessert. As I peered through the frozen food section, I came to the various pints of ice creams, sorbets and...to my surprise, coconut milk frozen desserts. Turtle Mountain's Purely Decadent was displaying a new line of products made with coconut milk! Coconut, Chocolate, Cookie Dough, Mint Chip, Chocolate Peanut Butter Swirl, Mocha Almond Fudge, Passionate Mango and Vanilla Bean were the flavors I found at this particular store.

"These coconut milk frozen desserts are to die for," a woman exclaimed standing next to me. "I just can't get over how much they taste and feel like real ice cream." She grabbed a container of Passionate Mango and Mocha Almond Fudge, whispering "My favorites!" with a smile and left me standing there convinced. I was sure I wasn't leaving without a pint of my own. I grabbed a container of the coconut flavor and left.

My first spoonful was the sort of experience where you have no choice but to say "Mmmmmmm!" outloud, even if you're alone... The woman from the grocery store was right - the texture and flavor of this product was so much like full fat, real ice cream that I had to check the ingredients twice. Would you believe that my husband (who consumes dairy) chose to eat his brownie with MY new dessert rather than his real vanilla ice cream?! This is incredibly smooth and creamy with tiny coconut flakes and sweetened only by the coconut itself and agave syrup, all organic. My decision to taste just a spoonful straight from the container turned into a couple of scoops in a bowl. These purely decadent folks don't mess around!

I've seen these new pints of pure delight located at Whole Foods, of course, in addition to most of the co-ops in the Twin Cities metro area. For nutrition/ingredient information, check out: Purely Decadent.

Have you tried this product? Let me know about your experience, what flavor(s) you've tried and where you bought it.

Eating Can be Pleasureable - Even Without Dairy

2009-02-22T18:13:00.026-06:00

For five long years, I worried about every morsel of food that I ingested. I couldn't understand why I constantly suffered gastrointestinal distress. The doctors seemed to be just as confused as I was and misdiagnosed me with Irritable Bowel Syndrome one year and Gastroesophageal Reflux Disease (GERD) another. I even went through a colonoscopy only to be given two prescriptions that left me broke and never offered me the relief I needed to enjoy food again.

And then it happened...a friend suggested I try avoiding dairy for two weeks. I was blown away when my symptoms left almost immediately. It has been four months since I went dairy-free and I feel and look better than I have in years.

Creating a new dairy-free diet for myself has been challenging, to say the least, since lactose seems to be in practically everything! I've had to say goodbye to some of my favorite foods like coffee ice cream, cheese pizza and milk chocolate. I am happy to report, however, that through my researching I have been pleasantly surprised with the amount of dairy alternatives and dairy-free products out there.

I am hoping that this blog will be of some help to others who have recently found out they cannot or choose not to consume dairy for one reason or another. I have been busy trying out many of the dairy-free products at our grocery stores. I have also been eating out quite a bit and have many restaurant reviews for lactose-free dining in the Minneapolis/St. Paul area. I encourage you to let me know about any products you've come across or restaurant reviews you would like to share - both the good and bad. Together, as a dairy-free community in the Twin Cities, we will find that eating can be pleasurable again. :)