Recipe: Soy Yogurt Parfaits

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

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

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

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

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

Annie's Homegrown Organic Bunny Fruit Snacks

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

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

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

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

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

Dairy vs. Calcium Supplements for bone health

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

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

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

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

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

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

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

Restaurant Review: Vincent

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

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

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

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

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

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

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

Another "Hooray!" For Trader Joes

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

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

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

My Punch Pizza Experience

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

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

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

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

Wildwood Soyogurts

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

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

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

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

My one word summary: ICK!!!

Cherrybrook Kitchen Sugar Cookie Mix

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

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

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

Allergy-friendly Pizza Joints

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

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

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

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

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

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

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

Marie Callender's Fruit Pies

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

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

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

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