Healthy

Veggie Might: French-Style Lentil Soup with Spinach

<div style="color: #990000;">Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.</div> A common misconception about vegetarians and vegans is that we only eat bland, boring lentil dishes that taste like paste/cardboard. Oh contraire! Lentils are freakin’ awesome, and you need not employ fancy tricks to make them delicious. How apropos that, this week, I turn to Mark Bittman to illustrate this fact. (Mr. B, I’m going to <a href="http://www.nytimes.com/2011/01/26/dining/26mini.html?_r=1" style="color: #990000;">miss The Minimalist</a> ever so.) Generally, my favorite way to eat lentils is all <a href="http://en.wikipedia.org/wiki/Dal" style="color: #990000;">dal</a>-ed up, Indian-style. But I’ll take them any way really: in a loaf, a patty, or in a soup with just a few simple flavors, like onions, salt, and pepper. The thing is, as comfortable as I am around beans and lentils, wildly tossing together legumes with vegetables, grains, and spices, I’m fairly stymied by soup. I just can’t get a handle on the proportions and almost always turn to recipes. Sure enough, darling Mark Bittman and his stalwart <a href="http://www.amazon.com/How-Cook-Everything-Vegetarian-Meatless/dp/0764524836/ref=bxgy_cc_b_img_a" style="color: #990000;">How to Cook Everything Vegetarian</a> saw into my heart and knew what it wanted before I did: the French variation of his Classic Lentil Soup. It provided a use for the deep greenish-grey-colored <a href="http://www.foodsubs.com/Lentils.html#French%20green%20lentils" style="color: #990000;">French lentils</a> (also known as lentils du Puy if they actually come from France) I’ve been hoarding, as well as a template for soup in general. Even with the dicing, during which I relished using my newly sharpened knife, the soup came together in under an hour. Once the carrot and celery are diced, almost everything goes in the pot to start cooking; then the onion and garlic get their turn at the blade—a huge time saver. Plus, if you use frozen spinach, like I did, you save yourself additional washing and washing and chopping steps. Because the recipe uses everyday ingredients—green or brown lentils can be easily subbed for Frenchies—it’s beyond cheap. At less than $3.50 for the whole pot, you get several meals for the cost of a cafe au lait—and it’s just as warm and comforting on a cold winter afternoon. The lentils, carrots, and celery stick to your ribs, while a hint of lemon juice gives a refreshing zing. MB suggests spinach and lemon juice if sorrel is unavailable, which is the case here in the depths of Northeastern winter. Sorrel, if you’ve never tried it, is a delicate leafy green with a pungent, lemony flavor. Come spring, I’ll be giving that version a try for sure. Now, let us lift high our spoons in praise of the lovely lentil and Mark Bittman’s deliciously simple soup. À votre santé! ~~~~ If you dig this recipe, point your [snow] shovel toward: <ul><li><a href="http://cheaphealthygood.blogspot.com/2010/03/veggie-might-dal-recipe-yellow-split.html" style="color: #990000;">Toor Dal with Ginger and Green Chilies</a></li><li><a href="http://cheaphealthygood.blogspot.com/2008/05/veggie-might-lentil-spinach-and-bulgur.html" style="color: #990000;">Lentil, Spinach, and Bulgar Stew</a></li><li><a href="http://cheaphealthygood.blogspot.com/2008/10/veggie-might-low-down-curried-root-soup.html" style="color: #990000;">Low Down Curried Root Soup</a></li></ul>~~~ French-Style Lentil Soup with Spinach Serves 4 to 6 Adapted from <a href="http://www.amazon.com/How-Cook-Everything-Vegetarian-Meatless/dp/0764524836/ref=bxgy_cc_b_img_a" style="color: #990000;">How to Cook Everything Vegetarian</a> by Mark Bittman <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0KrYfQTEDLZKtEW78S__94UoUoc7gSOL73pgGG7TbzyI-KK24L2U72uYS6E9pI7_UQxvagcKELoxrfR6qGe4cik-GDkLoG7Re3YQQFfED6w3lDJDjhq8a-Q7HrLydED4TbfE_OZdVMxY/s1600/French+Lentil+Soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0KrYfQTEDLZKtEW78S__94UoUoc7gSOL73pgGG7TbzyI-KK24L2U72uYS6E9pI7_UQxvagcKELoxrfR6qGe4cik-GDkLoG7Re3YQQFfED6w3lDJDjhq8a-Q7HrLydED4TbfE_OZdVMxY/s320/French+Lentil+Soup.jpg" width="320" /></a></div> 1 cup French lentils 1 medium carrot, 1/2” dice 1 rib celery, 1/2” dice 1 bay leaf 6 cups vegetable stock salt and pepper to taste 2 teaspoons nonhydrogenated vegan butter 1 medium onion, chopped 1 clove garlic , minced 1 1/2 cups spinach, frozen (or 1/4 pound spinach, fresh) 1 lemon, juiced 1) Combine lentils, bay leaf, carrot, celery, stock, and salt and pepper in a large sauce pan or medium stock pot. Bring to a boil, then reduce heat and simmer for 30 minutes or until lentils are tender. 2) Chop onions and garlic. In a medium skillet, cook onions in vegan butter for 5 minutes or until soft. Add garlic and cook 1 minute more. If using fresh spinach, stir into onion and garlic mixture until wilted. Add to soup. If using frozen spinach, skip wilting step and add spinach to soup separately from onion and garlic mixture. 3) Remove soup from heat when lentils are tender and squeeze in lemon juice. 4) Serve with crusty bread and a green salad or a baked sweet potato for a light lunch. So simple, so delicious, so je ne sai pas...perfectly lentil. Approximate Calories, Fat, Fiber, Protein, and Price per Serving Four servings: 249.6 calories, 3g fat, 18.5g fiber, 10g protein, $.86 Six servings: 166.4 calories, 2g fat, 12.3g fiber, 15g protein, $.57 Calculations 1 cup French lentils: 678 calories, 2g fat, 59g fiber, 50g protein, $0.70 1 medium carrot: 25 calories, 0g fat, 2g fiber, 1g protein, $0.16 1 rib celery: 6 calories, 0g fat, 1g fiber, 0g protein, $0.08 1 bay leaf: negligible calories, fat, fiber, protein, $0.02 6 cups vegetable stock: 120 calories, 0.6g fat, 0g fiber, 0g protein, $1.14 salt: negligible calories, fat, fiber, protein, $0.02 pepper: negligible calories, fat, fiber, protein, $0.02 2 teaspoons nonhydrogenated vegan butter: 66 calories, 7.3g fat, 0g fiber, 0g protein, $0.08 1 onion: 20 calories, 0g fat, 0g fiber, 0g protein, $0.25 1 clove garlic: 4 calories, 0g fat, 0g fiber, 0g protein, $0.01 1 1/2 cups spinach, frozen: 67.5 calories, 1.5g fat, 7.5g fiber, 9g protein, $0.75 1 lemon, juiced: 12 calories, 0g fat, 0g fiber, 0g protein, $0.20 TOTALS: 998.5 calories, 11.4g fat, 74g fiber, 60g protein, $3.43 PER SERVING (TOTALS/4): 249.6 calories, 3g fat, 18.5g fiber, 10g protein, $.86 PER SERVING (TOTALS/6): 166.4 calories, 2g fat, 12.3g fiber, 15g protein, $.57

Veggie Might: French-Style Lentil Soup with Spinach

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian. A common misconception about vegetarian...

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Guest Post: Cranberry Pumpkin Muffins

Today's guest post comes from Ali, who lives in Vancou... you'll see. Hi everyone. My name is Ali, and I live in Vancouver, Canada with my boyfriend J. We are both graduate students, so we eat on the cheap, and we're both pretty active - I'm training up for a half marathon - so we're a couple of hungry buggers. The recipe below is a great way to use up pumpkin, if you've got it, and cranberries. This muffin is one of our faves: It's cheap and healthy and good (what a coincidence!), and also portable, freezable, and toastable. CHGPFT! Also, let's compare this nutritional info with the info for a "Lowfat raspberry muffin" from a large international coffee chain that shall remain nameless. Their muffin (according to their online nutrition info): 340 calories, 6g fat, 2g fibre, 7g protein. This is their healthy muffin, people. And let's not even talk about the price...I'm not sure what they are charging for their muffins, but it sure as heck isn't $0.53. Yikes. So, save your money! Save your calories! Give the muffins below a try....you won't regret it. Promise. A couple of notes: 1) The inspiration for this recipe comes from a fantastic cook book called <a href="http://www.rebarmodernfood.com/cookbook.html" style="color: #990000;">Re:Bar</a>, but we've made loads of adaptations to it so I'm not sure you could call it the same recipe. Nevertheless, the idea of putting millet and pumpkin together in muffin form comes from those guys and their yummy restaurant. 2) Did you know that there is as much protein is 1/2 cup millet as there is in 2 eggs (11g)? I didn't. And the millet is a third the price. So there's that. 3) For the pumpkin: we bought a huge (10 pound) pumpkin from a farmers' market, cooked the sucker, mashed up its insides, and froze the resulting mush in 2-cup ziplock bags. I admit I do not remember the exact price of the pumpkin, but it was cheap. So what you have here is my best guess for price. I'm guessing that the pumpkin cost about $10, and we got about 7 frozen cups of mush from it, plus a cup or two of pumpkin seeds. ~~~ If this looks good, you'll surely love: <ul><li><a href="http://cheaphealthygood.blogspot.com/2010/03/banana-oatmeal-muffins-recipe-of-odds.html" style="color: #990000;">Banana Oatmeal Muffins</a></li><li><a href="http://cheaphealthygood.blogspot.com/2008/07/mo-better-blueberry-muffins.html" style="color: #990000;">Blueberry Muffins</a></li><li><a href="http://cheaphealthygood.blogspot.com/2009/02/egg-mcmuffins-for-homeskillets.html" style="color: #990000;">Egg McMuffins</a></li></ul>~~~ Cranberry Pumpkin Muffins <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxO2NCZefPBxH0f1SvCSvMHeMcykUNor_aUTIrY_DJK97qUrThLT1kj_Ikf32l4FmgM4xdUgkph7jG_Y_aCXBue4_G4Cd3bqipnS4E4o5b0GmVc3fCYrp0iGcugfanNu93y4nwLo5-KbA/s1600/Cranberry+Pumpkin+Muffins.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="208" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxO2NCZefPBxH0f1SvCSvMHeMcykUNor_aUTIrY_DJK97qUrThLT1kj_Ikf32l4FmgM4xdUgkph7jG_Y_aCXBue4_G4Cd3bqipnS4E4o5b0GmVc3fCYrp0iGcugfanNu93y4nwLo5-KbA/s320/Cranberry+Pumpkin+Muffins.jpg" width="320" /></a></div> 1/2 cup millet (uncooked) 2 eggs 1/2 cup sugar 1 tsp vanilla 1/2 cup plain yogurt 1/8 cup vegetable oil 1.25 cups pumpkin puree (fresh or canned) 1 cup flour (all white, or 1/2 white 1/2 whole wheat) 1 teaspoon baking soda 1 teaspoon cinnamon 2 teaspoon fresh grated ginger 2 cups fresh or frozen cranberries 1) Preheat oven to 375 degress. Grease a muffin tray, or line with muffin papers. 2) Toast millet in a hot dry skillet until it's lightly browned and starts to smell toasty. Set aside. 3) Beat together eggs, sugar, and vanilla until well mixed. Then add in yogurt pumpkin, and vegetable oil. Mix. 4) In a different bowl, combine flour, baking soda, cinnamon, and millet. 5) Combine wet and dry, and stir in cranberries. Don't overmix, or muffins will be tough - use minimal stirrage. 6) Bake at 375 for 20-25 mins or until a knife comes out clean. Approximate Calories, Fat, Fibre, Protein, and Price Per Serving 155 calories, 3.8g fat, 3.1g fibre, 4g protein, $0.53 NOTE: Calculations are in Canadian dollars. Just add about 10% to convert to USD. Calculations 1/2 cup millet: 378 calories, 4.2g fat, 8.5 g fibre, 11g protein, $0.50 2 eggs (we used happy-organic-free-range-type, hence the price): 126 calories, 8.7g fat, 0g fibre, 11.1 g protein, $1.75 1/2 cup sugar: 387 calories, 0g fat, 0g fibre, 0g protein, $0.25 1 teaspoon vanilla: 12 calories, 0g fat, 0g fibre, 0g protein, $0.10 1/2 cup plain low-fat yogurt: 77 calories, 1.9g fat, 0g fibre, 6.4 g protein, $0.64 1/8 cup vegetable oil (we used grapeseed): 241 calories, 27 g fat, 0g fibre, 0g, protein, $0.20 1 1/4 cups pumpkin puree: 104 calories, 1g fat, 9g fibre, 3.4g protein, $0.75* 1/2 cup whole wheat flour: 203 calories, 1.1g fat, 7.3g fibre, 8.2g protein, $.0.18 1/2 cup white flour: 228 calories, .5 g fat, 1.7g fibre, 6.5g protein, $0.15 1 teaspoon baking soda: 0g everything, $0.05 1 teaspoon cinnamon: 6 calories, 0g fat, 1.2g fibre, 0g protein, $0.10 2 teaspoons fresh ginger: 12 calories, 0g fat, .5g fibre, .3g protein, $0.35 2 cups cranberries: 87 calories, 0g fat, 8.7g fibre, 0.7g protein, $1.35 TOTALS: 1862 calories, 45.5g fat, 36.6g fibre, 47.5g protein, $6.37 PER SERVING (Totals/12): 155 calories, 3.8g fat, 3.1g fibre, 4g protein, $0.53

Guest Post: Cranberry Pumpkin Muffins

Today's guest post comes from Ali, who lives in Vancou... you'll see. Hi everyone. My name is Ali, and I live in Vancouver, Canada w...

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Green Kitchen: Roasted Leek and Mushroom Salad

<div style="color: #990000;">Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.</div> In the three-and-a-half months my kitchen has been without gas, I’ve gotten creative. I’ve learned the moods of an electric cooktop. I’ve almost set my toaster oven on fire with parchment paper. I’ve microwaved a lot of tea. It’s been an adventure but I can’t say it’s been good, or easy, or fun. So when my boyfriend, working from home on Friday to let the utility guys into the apartment (and make sure the cat ever came out from under the bed), texted me that we had gas, I was EXCITED! All-caps EXCITED, here. Cookies! Cake! Roasted broccoli! I did not pass many waking hours this weekend without the oven running. (As the temperature’s been hovering around six degrees farenheit today, I don’t feel very bad about that.) I’ve resigned myself to a nonlocal winter, weighing good Whole Foods produce against its price, against the kinda dodgy broccoli I can get from the supermarket near me. (After nearly four months without roasted broccoli, I’m a little obsessed right now.) But even though it’s, did I mention, six degrees farenheit out, my farmers market is year-round, and not entirely produce-free! In a month or two it will really be just jam, bison jerky, and onions, but a last few vegetables are still hanging around. The leeks I brought home were maybe a little soft, but once they’re roasted and carmelized and golden, are you drooling yet? This meal came together by a bit of kismet, and a bit of what-I-had-around. When I was in Whole Foods with my friend J, I think it was as I was bagging these mushrooms that I complained about winter meal planning – in the summer I buy whatever’s cheap and pretty and in-season and build my meals around that. The rest of the year, when seasonal eating shuts down and I hit the supermarket produce aisles, it’s almost like there’s too much choice – everything’s there, everything’s an option. I bought the greenmarket leeks because they’ll probably be gone soon; I bought supermarket mushrooms because, I dunno, because it’s cold? Whatever, it worked out. I decided to roast the leeks and mushrooms together, and the oniony and rich carmelized flavors do go well together, but it was all a bit savory and heavy. I looked around my fridge and kitchen, brightened things up with some tangy goat cheese and a crisp apple, and voila! It all felt fancy and chic, despite the fact that I ate it from a chipped bowl, in pajamas, on the couch, in front of the TV. ~~~ If this looks tasty, you'll love: <ul><li><a href="http://cheaphealthygood.blogspot.com/2008/05/lightened-mashed-potatoes-with-leeks.html" style="color: #990000;">Mashed Potatoes with Leeks and Sour Cream</a></li><li><a href="http://cheaphealthygood.blogspot.com/2008/12/city-kitchen-chronicles-potato-leek.html" style="color: #990000;">Potato Leek Soup with Kale</a></li><li><a href="http://cheaphealthygood.blogspot.com/2008/12/veggie-might-let-go-let-chard.html" style="color: #990000;">Swiss Chard with Mushrooms </a></li></ul>~~~ Roasted Leek and Mushroom Salad Serves 3-4 <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfmqKukLYZ_sBDP9X4ycODZEZcEhyphenhyphenRfSyqF8tXM8yCkUXLP5oSKasSGD9KYDc6zuu3NpYE9Iyha53L6NCN7dHu8TI8trtlFYJB58OAg4IvD1e2fhwFF2b3d0rlDnDE7Mixe5PBFFR-oQU/s1600/leeks+and+mushrooms+022.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfmqKukLYZ_sBDP9X4ycODZEZcEhyphenhyphenRfSyqF8tXM8yCkUXLP5oSKasSGD9KYDc6zuu3NpYE9Iyha53L6NCN7dHu8TI8trtlFYJB58OAg4IvD1e2fhwFF2b3d0rlDnDE7Mixe5PBFFR-oQU/s320/leeks+and+mushrooms+022.JPG" width="320" /></a></div> 1 bunch leeks (5-6 large, 8-10 small) 1 package crimini/baby bella mushrooms 1 Tbs olive oil salt and pepper to taste 2 oz goat cheese (herbed or plain) 1 medium apple (I like Gala or Empire, nothing mushy or too tart) 1) Pre-heat oven to 400 degrees. 2) Trim ends and dark green bits from leeks. Cut into about 6” pieces, and then in half lengthwise. Soak in a bowl of cool water to remove any grit or sand. Pat dry. 3) Rinse mushrooms and trim ends. Cut any big ones in half. 4) Spread leeks and mushrooms on baking sheet (covered with aluminum foil, perhaps) in a single layer. Drizzle with olive oil, sprinkle with salt (about ¼ tsp) and pepper (a few grinds or shakes). Toss to evenly coat, then make sure leeks are all cut side down. 5) Bake leeks and mushrooms for 20-30 minutes, until mushrooms are done and leeks are tender and caramelized. Toss once halfway through. 6) Core and quarter the apple, then cut into very thin slices. Use a mandoline if you like. 7) Plate leeks and mushrooms. Add crumbled goat cheese, then arrange apple slices on top. Pretend this is Iron Chef: Battle Leeks. Approximate Calories, Fat, Fiber, Protein, and Price Per Serving 3 Servings: 278 calories, 11g fat, 5.1g fiber, 10.6g protein, $2.48 4 Servings: 208.3 calories, 8.3g fat, 3.9g fiber, 8g protein, $1.86 Calculations 1 bunch leeks: 271 calories, 1.3g fat, 8g fiber, 6.7g protein, $3.00 1 package crimini mushrooms: 135 calories, 0.5g fat, 3g fiber, 12.5g protein, $2.50 1 Tbs olive oil: 126 calories, 14g fat, 0g fiber, 0g protein, $0.12 ¼ tsp salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01 ¼ tsp pepper: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01 2 oz goat cheese: 206 calories, 16.9g fat, 0g fiber, 12.2g protein, $1.50 1 apple: 95 calories, 0.3g fat, 4.4g fiber, 0.5g protein, $0.30 TOTALS: 833 calories, 33.1g fat, 15.4g fiber, 31.9g protein, $7.44 PER SERVING (TOTALS/3): 278 calories, 11g fat, 5.1g fiber, 10.6g protein, $2.48 PER (smaller) SERVING (TOTALS/4): 208.3 calories, 8.3g fat, 3.9g fiber, 8g protein, $1.86

Green Kitchen: Roasted Leek and Mushroom Salad

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green. ...

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Ask the Internet: Upscale Slow Cooker Recipes?

Today's question comes from reader Marnie: Q: I have sort of the opposite question from the one posted [<a href="http://cheaphealthygood.blogspot.com/2011/01/ask-internet-easy-slow-cooker-recipes.html" style="color: #990000;">last week</a>]. I have several different size slow cookers and a couple of slow cooker recipe books from which I’ve mostly pulled relatively bland recipes. My husband and I are on a tight budget and we like to use fresh whole foods whenever possible. We don’t ever keep canned soups in the house nor jars of salsa or other short cut ingredients that are frequent staples in slow cooker recipes. We love flavor and are happy with meaty or meat free recipes as long as they are not bland and boring. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvRqFCUbmUxrE_8Iy56IZZnA-a4oCkc70XVWvuYuV4KZYxer3v1rV24Kx3rAC73-NA-sAW_HkAu0lH5ZokSkatGzqCLuH9YPU267OnQRIclPSdZZGi9gUFE8h27omf33RviPv4L3683_Q/s1600/nymsc.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvRqFCUbmUxrE_8Iy56IZZnA-a4oCkc70XVWvuYuV4KZYxer3v1rV24Kx3rAC73-NA-sAW_HkAu0lH5ZokSkatGzqCLuH9YPU267OnQRIclPSdZZGi9gUFE8h27omf33RviPv4L3683_Q/s200/nymsc.jpg" width="121" /></a>Any suggestions for great, flavorful and healthy recipes for the slow cooker that don’t use any short cuts? A: Marnie, I've heard nothing but good things about <a href="http://www.amazon.com/Your-Mothers-Slow-Cooker-Cookbook/dp/1558322450/ref=sr_1_1?ie=UTF8&qid=1295971795&sr=8-1">Not Your Mother's Slow Cooker</a>. The recipes are more complex and take a more international approach than your regular crockpot cookbook. Searching <a href="http://www.saveur.com/" style="color: #990000;">Saveur</a> and <a href="http://www.epicurious.com/" style="color: #990000;">Epicurious</a> might also be helpful, since they're a tad more gourmet than say, All Recipe (Which I love! But not for everything.) Readers? Want to ask the interweb a question? Post one in the comment section, or write to <a href="mailto:cheaphealthygood@gmail.com" style="color: #990000;">Cheaphealthygood@gmail.com</a>. Then, tune in next Tuesday for an answer/several answers from the good people of the World Wide Net.

Ask the Internet: Upscale Slow Cooker Recipes?

Today's question comes from reader Marnie: Q: I have sort of the opposite question from the one posted [ last week ]. I have several dif...

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Saturday Throwback: Cheap Healthy Salad Dressings - 102 Recipes

<div style="color: #990000;">Every Saturday, we post a piece from the CHG archives. This one came from April 2008. (See: The immediate Spring reference.) </div> Ah, Spring - the birds are singing, the trees are budding, the construction next door has resumed, the writers’ strike is over, and last but not least, salad season is finally upon us. So gather ‘round, my leafy green-lovin’ compatriots, and let’s talk dressing. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZaNZhBbOrCSJwQuyedNu1bR8uBYObCj82TxR7YuoIrdsZQ7rdKf1VdpKsjN0GYeib82QycQA4K3neLLyLTOFSo-OzwjCcIDFmitZ9e-M2aoWkMAu7bkFRQTa658zQ-4DCU5tud71rBzA/s1600-h/Dressing.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img alt="" border="0" id="BLOGGER_PHOTO_ID_5189693699097703234" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgZaNZhBbOrCSJwQuyedNu1bR8uBYObCj82TxR7YuoIrdsZQ7rdKf1VdpKsjN0GYeib82QycQA4K3neLLyLTOFSo-OzwjCcIDFmitZ9e-M2aoWkMAu7bkFRQTa658zQ-4DCU5tud71rBzA/s200/Dressing.jpg" style="cursor: pointer; float: right; height: 225px; margin: 0pt 0pt 10px 10px; width: 132px;" /></a>Much like marinades and <a href="http://cheaphealthygood.blogspot.com/2008/02/save-money-on-seasonings-myom-make-your.html" style="color: #990000;">mixes</a>, making your own salad dressing is a frugal, delicious, and preservative-free exercise. The problem, alas, is the fat content, as homemade toppings generally contain a small tureen of olive oil. While the heart-healthy liquid can have enormous health benefits in moderation, let’s face it – sometimes you just want (need?) to pile the stuff on. Subsequently, as a naked salad is a dinnertime tragedy, listed below are 102 recipes for lightened dressings of all colors, shapes, consistencies, and flavors. They come from a variety of sources, including Eating Well and Cooking Light, both of which have dozens more deep within their recipe pages. And for those of you wishing to branch out? <a href="http://www.fatfree.com/recipes/dressings/" style="color: #990000;">Fatfree.com</a> is another excellent resource, and includes a long inventory of options that haven't been added here. If anyone out there knows of other neato sites, please share! (The comment section is waiting for your call.) Oh yeah - one more thing: many of the dressings have good-to-excellent ratings on their home sites, but I haven’t tried a single one myself. Thus, this a strictly try-at-your-own-risk adventure. (A saladventure?) Like an Indiana Jones movie, only with lettuce. Now, go forth and eat salad! Asian-inspired Dressings <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1087017">Cooking Light: Ginger-Sesame Vinaigrette</a> <a href="http://www.epicurious.com/recipes/food/views/232459">Epicurious: Spicy Vietnamese Dressing</a> <a href="http://www.mayoclinic.com/health/healthy-recipes/RE00019">Mayo Clinic: Ginger-Miso Dressing</a> <a href="http://www.recipezaar.com/190933">Recipe Zaar: Asian Ginger Dressing</a> Balsamic Vinaigrette Dressings <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=445724">Cooking Light: Balsamic Vinaigrette</a> <a href="http://dwlz.com/Recipes/maplebalsamicvinaigrette.html">Maple Balsamic Vinaigrette</a> <a href="http://www.seriouseats.com/recipes/2008/04/dinner-tonight-steamed-artichokes-with-light-balsamic-vinaigrette-recipe.html">Serious Eats: Light Balsamic Vinaigrette</a> Blue Cheese Dressings <a href="http://allrecipes.com/Recipe/Low-Fat-Blue-Cheese-Dressing/Detail.aspx">All Recipes/Taste of Home: Low-Fat Blue Cheese Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=577231">Cooking Light: Blue Cheese Salad Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=224975">Cooking Light: Blue Cheese-Buttermilk Dressing</a> <a href="http://eatingwell.com/recipes/blue_cheese_dressing1.html">Eating Well: Creamy Blue Cheese Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/107179">Epicurious: Blue Cheese Dressing</a> Buttermilk Dressings <a href="http://www.epicurious.com/recipes/food/views/107606">Epicurious: Buttermilk Dressing</a> <a href="http://www.mayoclinic.com/health/healthy-recipes/NU00394">Mayo Clinic: Buttermilk Dressing</a> <a href="http://www.recipezaar.com/38704">Recipe Zaar: Cayenne Buttermilk Dressing</a> Caesar Dressings <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_14311,00.html">Alton Brown: No Guilt Caesar Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=446777">Cooking Light: Caesar Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=446780">Cooking Light: Creamy Caesar Dressing</a> <a href="http://eatingwell.com/recipes/caesar_dressing.html">Eating Well: Caesar Salad Dressing</a> Curry Dressings <a href="http://allrecipes.com/Recipe/Spinach-And-Berries-Salad-With-Non-Fat-Curry-Dressing/Detail.aspx">All Recipes/USA Weekend: Non-Fat Curry Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/109573">Epicurious: Curry Dressing</a> <a href="http://www.metrokc.gov/health/nutrition/recipes/currydressing.htm">King County: Curry Dressing</a> French Dressings <a href="http://www.cdkitchen.com/recipes/recs/10/LowCalorie_French_Dressing50717.shtml">CD Kitchen: Low-Calorie French Dressing</a> <a href="http://eatingwell.com/recipes/french_dressing.html">Eating Well: French Dressing</a> <a href="http://www.recipezaar.com/168953">Recipe Zaar: Makeover Creamy French Dressing</a> Fruit-based Dressings <a href="http://allrecipes.com/Recipe/Orange-Vinaigrette/Detail.aspx">All Recipes: Orange Vinaigrette</a> <a href="http://allrecipes.com/Recipe/Raspberry-Vinaigrette-II/Detail.aspx">All Recipes: Raspberry Vinaigrette</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=221970">Cooking Light: Citrus Vinaigrette</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1545787">Cooking Light: Cranberry Vinaigrette</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1134031">Cooking Light: Vanilla-Pear Vinaigrette</a> <a href="http://dwlz.com/Recipes/gingerorangedressing.html">Dottie’s Weight Loss Zone: Ginger Orange Dressing</a> <a href="http://dwlz.com/Recipes/raspvinegardressing.html">Dottie’s Weight Loss Zone: Raspberry Vinegar Dressing</a> <a href="http://dwlz.com/Recipes/garliclemondressing.html">Dottie’s Weight Loss Zone: Garlic-Lemon Dressing</a> <a href="http://eatingwell.com/recipes/moroccan_lemon_dress.html">Eating Well: Moroccan-Spiced Lemon Dressing</a> <a href="http://eatingwell.com/recipes/orange_oregano_dressing.html">Eating Well: Orange-Oregano Dressing</a> <a href="http://eatingwell.com/recipes/orange_sesame_dressing.html">Eating Well: Orange-Sesame Dressing</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_36398,00.html">Ellie Krieger: Apple Cider Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/101961">Epicurious: Creamy Lemon Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/238302">Epicurious: Creamy Mango Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/230156">Epicurious: Grapefruit-Ginger Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/101393">Epicurious: Tangerine Dressing</a> <a href="http://www.recipezaar.com/65294">Recipe Zaar: Honey Lime Dressing</a> <a href="http://www.recipezaar.com/161119">Recipe Zaar: Lemon, Orange, and Dill Salad Dressing</a> <a href="http://www.recipezaar.com/16611">Recipe Zaar: Lemon Yogurt Vinaigrette</a> <a href="http://www.recipezaar.com/149774">Recipe Zaar: Orange Honey Vinaigrette</a> <a href="http://www.recipezaar.com/169651">Recipe Zaar: Strawberry Vinaigrette</a> Green Goddess Dressings <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1185411">Cooking Light: Green Goddess Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/106301">Epicurious: Green Goddess Dressing</a> <a href="http://www.recipezaar.com/16173">Recipe Zaar: Green Goddess Salad Dressing</a> Herb-based Dressings <a href="http://dwlz.com/Recipes/basilvinaigrette.html">Dottie’s Weight Loss Zone: Basil Vinaigrette</a> <a href="http://dwlz.com/Recipes/creamyherbdressing.html">Dottie’s Weight Loss Zone: Creamy Herb Dressing</a> <a href="http://eatingwell.com/recipes/tarragon_snap_pea.html">Eating Well: Creamy Tarragon Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/236645">Epicurious: Creamy Basil Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/107788">Epicurious: Mint Dressing</a> <a href="http://www.recipezaar.com/114805">Recipe Zaar: Dijon Herb Dressing</a> Honey Mustard & Mustard Dressings <a href="http://allrecipes.com/Recipe/Homemade-Mustard-Salad-Dressing/Detail.aspx">All Recipes: Mustard Salad Dressing</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_15977,00.html">Alton Brown: Honey Mustard Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1185411">Cooking Light: Creole Honey Mustard Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=249803">Cooking Light: Dijon Vinaigrette</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1087115">Cooking Light: Honeyed Lemon-Dijon Vinaigrette</a> <a href="http://dwlz.com/Recipes/honeymustarddressing.html">Dottie’s Weight Loss Zone: Honey-Mustard Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/11398">Epicurious: Honey-Mustard Dressing</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_20076,00.html">Kathleen Daeleman: Mustard Vinaigrette</a> <a href="http://www.recipezaar.com/178211">Recipe Zaar: Creamy Mustard Dressing</a> Italian Dressings <a href="http://allrecipes.com/Recipe/Italian-Dressing-Mix/Detail.aspx">All Recipes: Italian Dressing Mix</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_29505,00.html">Juan Carlos Cruz: Creamy Italian Dressing</a> <a href="http://www.recipezaar.com/290818">Recipe Zaar: Creamy Italian Dressing</a> <a href="http://www.recipezaar.com/178206">Recipe Zaar: Italian Dressing</a> Poppy Seed Dressings <a href="http://www.cooksrecipes.com/salad/honey-poppy-seed-dressing-recipe.html">Cooks Recipes: Honey Poppy Seed Dressing</a> <a href="http://dwlz.com/Recipes/poppyseeddressing.html">Dottie’s Weight Loss Zone: Poppy Seed Dressing</a> <a href="http://www.recipezaar.com/131353">Recipe Zaar: Lowfat Poppyseed Dressing </a> Russian Dressings <a href="http://eatingwell.com/recipes/vegetarian_reuben.html">Eating Well: Russian Dressing</a> <a href="http://www.geocities.com/webcipes/dress/d50.html">Geocities: Russian Dressing – Low-Fat</a> <a href="http://www.geocities.com/webcipes/dress/d35.html">Geocities: Russian Dressing Lo-Cal</a> Ranch Dressings <a href="http://allrecipes.com/Recipe/Low-Fat-Ranch-Dressing/Detail.aspx">All Recipe/Taste of Home: Low-Fat Ranch Dressing</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=222083">Cooking Light: Ranch Dressing</a> <a href="http://eatingwell.com/recipes/buttermilk_ranch.html">Eating Well: Buttermilk Ranch Dressing</a> <a href="http://eatingwell.com/recipes/creamy_dill_dressing.html">Eating Well: Creamy Dill Ranch Dressing</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_50911,00.html">Ellie Krieger: Ranch Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/12215">Epicurious: Low-Fat Herbed Ranch Dressing</a> <a href="http://www.recipezaar.com/37939">Recipe Zaar: Creamy Ranch Dressing</a> <a href="http://www.recipezaar.com/251351">Recipe Zaar: Healthy Homemade Ranch Dressing</a> <a href="http://www.recipezaar.com/21129">Recipe Zaar: Ranch Dressing</a> Thousand Island Dressings <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=226232">Cooking Light: Thousand Island Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/12216">Epicurious: Low-Fat Thousand Island Dressing</a> <a href="http://www.recipezaar.com/164110">Recipe Zaar: Extreme Low-Fat Thousand Island Dressing</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_21945,00.html">Sara Moulton: Low Fat Thousand Island Dressing</a> Vegetable-based Dressings <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1197173">Cooking Light: Roasted Shallot Vinaigrette</a> <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=237117">Cooking Light: Sun-Dried Tomato Vinaigrette</a> <a href="http://dwlz.com/Recipes/garlicchivedressing.html">Dottie’s Weight Loss Zone: Creamy Garlic and Chive Dressing</a> <a href="http://dwlz.com/Recipes/tomatovinaigrette.html">Dottie’s Weight Loss Zone: Fresh Tomato Vinaigrette</a> <a href="http://www.epicurious.com/recipes/food/views/108089">Epicurious: Creamy Chive Dressing</a> <a href="http://www.recipezaar.com/35419">Recipe Zaar: Creamy Cucumber Dressing</a> <a href="http://www.recipezaar.com/23493">Recipe Zaar: Onion Garlic Low Cal Salad Dressing</a> Other Dressings <a href="http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=549838">Cooking Light: Honey Vinaigrette</a> <a href="http://dwlz.com/Recipes/basicvinaigrette.html">Dottie’s Weight Loss Zone: Basic Vinaigrette</a> <a href="http://eatingwell.com/recipes/creamy_broccoli_feta_salad.html">Eating Well: Creamy Feta Dressing</a> <a href="http://eatingwell.com/recipes/maple_spinach_salad.html">Eating Well: Warm Maple Dressing</a> <a href="http://www.foodnetwork.com/food/recipes/recipe/0,,FOOD_9936_102267,00.html">Ellie Krieger: Greek Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/105419">Epicurious: Tamarind Dressing</a> <a href="http://www.epicurious.com/recipes/food/views/242048">Epicurious: Tasty Diet Dressing</a> <a href="http://www.recipezaar.com/191758">Recipe Zaar: Golden Middle-East Dressing</a> (Photos courtesy of <a href="http://www.dnronline.com/search_details.php?AID=4416&CHID=40&author=&channelid=40&key=&title=" style="color: #990000;">DNROnline</a>.)

Saturday Throwback: Cheap Healthy Salad Dressings - 102 Recipes

Every Saturday, we post a piece from the CHG archives. This one came from April 2008. (See: The immediate Spring reference.) Ah, Spring - th...

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Guest Post: Chocolate Granola

<div style="color: #990000;">Jerimi Ann Walker a math professor living in the Chicago area and founder of <a href="http://www.mathbootcamps.com/" style="color: #990000;">Math Bootcamps</a>. When not doing math, she enjoys trying to put new and hopefully healthier spins on common recipes.</div> My husband and I love finding ways to satisfy our collective sweet tooth without eating food that's over-the-top sweet or too heavily processed. Last year, this lead us to experiment with recipes for different type of granola. Eventually, we decided that any old granola wouldn’t do. We had to find a recipe for chocolate granola. I mean, think about it - the best of all worlds! After a couple of duds (okay - way more than a couple of duds), we finally found a recipe that has become a staple of our household. Just a few simple and easy-to-find ingredients makes an amazing sweet and salty mixture that always has our friends asking us when the next batch will be ready. Compared to granola from the store, which is expensive and often comes in small packages, this turns out to be a great deal. When we are being selfish and keeping it for ourselves, it can easily last a week. Before I present the recipe, I do want to make two comments: 1) You really have to try it with the sea salt. I know it seems strange and even I was skeptical of the thought at first, but now I won't eat this granola without it. It will work with regular table salt as well, but the sea salt is a step up. 2) Don't expect granola bars. This will come out more like the granola in a cereal, with some large and some small pieces. With that said, here's the recipe! ~~~ If this looks good, you'll love: <ul><li><a href="http://cheaphealthygood.blogspot.com/2010/07/green-kitchen-chocolate-cherry-ice.html" style="color: #990000;">Chocolate Cherry Popsicles</a></li><li><a href="http://cheaphealthygood.blogspot.com/2009/04/chocolate-souffles-website-and-e-mail.html" style="color: #990000;">Chocolate Souffles </a></li><li><a href="http://cheaphealthygood.blogspot.com/2009/05/veggie-might-birdseed-bars-from.html" style="color: #990000;">Granola Bars</a></li></ul>~~~ Chocolate Granola Serves 4 <div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigHKY1kANoRalhHHlKqTunPRcOVeyJwR5ZzV4uxzIodmE7JlP34CZ2TTYp7Jg2gUntmuzu_Q5XJHuCIJQ1Ic2TAjYxtJseeV0An6mTgiLbkCZkx92GfzAgg26YxRcojl1ZtVfovKUgCdg/s1600/melting+PB+and+butter.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigHKY1kANoRalhHHlKqTunPRcOVeyJwR5ZzV4uxzIodmE7JlP34CZ2TTYp7Jg2gUntmuzu_Q5XJHuCIJQ1Ic2TAjYxtJseeV0An6mTgiLbkCZkx92GfzAgg26YxRcojl1ZtVfovKUgCdg/s400/melting+PB+and+butter.JPG" width="400" /></a></div> 2 1/4 cups of oats 3/4 cup sesame seeds 1/4 cup cocoa powder 1 teaspoon sea salt (optional) 5 tablespoons butter 1/2 cup CRUNCHY peanut butter (Note: I do not think natural peanut butter would work here.) 1/2 cup brown sugar You will also need a 9x9 casserole dish, a large mixing bowl, and a pot for melting the butter. 1) Preheat the oven to 375 degrees and butter the casserole dish. 2) Mix the oats, sesame seeds, cocoa powder, and salt together in large mixing bowl. 3) Place the butter and peanut butter in a medium sized pot on the stove and melt both together over low heat. Once they have melted, remove from heat and mix in the brown sugar. 4) Pour the butter, peanut butter, and brown sugar mixture over the dry ingredients in the mixing bowl and mix thoroughly. 5) Take mixture and put into baking dish pressing it down and flat. Bake for 10-15 minutes or until browned on top. Once you remove it from the oven, allow it to cool COMPLETELY for the best results. In fact, we will often let it cool a bit then put in the freezer for about 15 minutes to really set it. After it cools, it is ready to go, simply use a spoon to break it into pieces and eat by itself in a bowl, or even with milk or ice cream (I need to try this!). You will find that it is not only really good – but also VERY filling for a snack!

Guest Post: Chocolate Granola

Jerimi Ann Walker a math professor living in the Chicago area and founder of Math Bootcamps . When not doing math, she enjoys trying to put ...

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Veggie Might: Baking and Cooking for the Sensitive and Cleansing

<div style="color: #990000;">Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.</div> Cooking is an act of giving as much as survival. We eat to live, and those of us who love to cook, cook to love. Many people in my life have so-called restrictive diets—I say “so-called” because once you get used to a change in your eating habits, it doesn’t feel challenging anymore. As a 20-year vegetarian (in a few short months!), my diet is varied and imaginative. I ate a mostly meat and potatoes diet in my youth, and I’m a much more adventurous eater now. But I digress... <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo8Syo_bufvGDjC1tkE8PKF0c2mRCVdJ0VhA2lU6ALNJpSJ8nt8yTkAB_Eewjfk-chxOukGxhFTss6gh3YP22GJWkZa479CuYX8tpN28248vMVX7iXfCO_imFrXz4L8-oqR_hs9kYvLoc/s1600/NOM.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="140" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjo8Syo_bufvGDjC1tkE8PKF0c2mRCVdJ0VhA2lU6ALNJpSJ8nt8yTkAB_Eewjfk-chxOukGxhFTss6gh3YP22GJWkZa479CuYX8tpN28248vMVX7iXfCO_imFrXz4L8-oqR_hs9kYvLoc/s200/NOM.JPG" width="200" /></a>Factoring in other food-related disorders, sensitivities, intolerances, and allergies, life can look pretty bleak at first glance. Change is scary, and adjusting to life with a new diet is challenging. Among my loved ones I count many vegetarians and vegans, a mother with sugar and gluten sensitivities, friends with Celiac disease, severe lactose intolerance, hypoglycemia, and people in my circle are forever doing cleanses. Whether the restrictions are born of preference or necessity, I try be understanding and creative. Try, Helen Reddy, I love it. Getting creative in the kitchen it is what I live for. It’s way more fun, and often way more delicious, than making the same old boring recipes all the time. And usually healthier too. Let’s take a general look at food sensitivities to begin. According to <a href="http://www.webmd.com/allergies/foods-allergy-intolerance" style="color: #990000;">WebMD</a>, a food allergy is a response of the immune system and a food intolerance is a response of the digestive system. For example, <a href="http://www.celiac.org/index.php?option=com_content&view=article&id=4&Itemid=10" style="color: #990000;">Celiac disease</a> is an autoimmune reaction to the proteins in wheat gluten. The small intestine refuses to absorb nutrients from food, causing intestinal discomfort, malnutrition, and all manner of bad stuff. <a href="http://digestive.niddk.nih.gov/ddiseases/pubs/lactoseintolerance/" style="color: #990000;">Lactose intolerance</a> is a digestive rejection to lactose, milk sugar, and casein, the protein in dairy products, causing nausea, gas, and diarrhea. Symptoms of food allergies and intolerances can both trigger nausea, gas, bloating, and diarrhea; but allergic responses can also evoke respiratory distress, such as shortness of breath and anaphylaxis. Food-related disorders, like <a href="http://www.diabetes.org/" style="color: #990000;">diabetes</a> and <a href="http://www.hypoglycemia.org/" style="color: #990000;">hypoglycemia</a>, are linked to sugar, and more specifically carbohydrates. In Type 1 diabetes, formerly known as Juvenile diabetes, the body does not produce insulin, a hormone that converts sugar to energy. In Type 2 diabetes, also known as Adult-onset diabetes, the body doesn’t produce enough insulin to convert the sugar to energy. Too much sugar can enter the blood stream and havoc ensues: frequent urination, thirst, hunger, weight loss, blurred vision, fatigue, and irritability. Hypoglycemia works in the opposite way. The pancreas releases to much insulin in reaction to the presence of sugar (glucose) in the blood, sending the blood sugar level down too far. Equal and opposite havoc: fatigue, insomnia, headaches, blurred vision, and heart palpitation. But cutting back on added sugar and simple carbs, like white potatoes and white rice, help keep people with diabetes and hypoglycemia out of the fog. A common misconception about both sugar-related disorders is that sufferers can never have sugar. They can, in moderation, as part of a well regimented, low-carb, high-protein diet. It’s all about making choices that work for the person and his or her body. Suggested Diets/Food Lists Here are links to the “official” food recommendations for people with specific allergies, intolerances, or disorders, or folks who just want to take a break from the ordinary. When in doubt, speak to a health professional. <a href="http://www.celiac.org/index.php?option=com_content&view=article&id=11&Itemid=16" style="color: #990000;">Celiac Disease Quick Start Guide</a> from Celiac Foundation *If you think you have, but not been diagnosed with, Celiac disease, consult a physician before going on a gluten-free diet. Gluten must be present in your system to test properly for Celiac. <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/?utm_source=WWW&utm_medium=DropDownFF&utm_content=WhatCanIEat&utm_campaign=CON" style="color: #990000;">What Can I Eat?</a> from American Diabetes Association <a href="http://www.hypoglycemia.org/diet.asp" style="color: #990000;">The Hypo Diet</a> from the Hypoglycemia Support Foundation <a href="http://www.foodallergy.org/page/milk-allergy" style="color: #990000;">Milk Allergy Facts</a> from Food Allergy and Anaphylaxis Network <a href="http://www.foodallergy.org/page/egg-allergy" style="color: #990000;">Egg Allergy Facts</a> from Food Allergy and Anaphylaxis Network Cooking and Baking for the Sensitive and Cleansing So now that you know what your friends can and can’t eat, you’re dying to get down to recipe renovation, right? But where to start? The web is crawling with amazing food blogs, recipes, and tips for modifying and creating amazing meals and desserts. For all your vegan, dairy-free, and egg-free baking needs, I can’t recommend enough the <a href="http://www.theppk.com/vegan-baking-the-post-punk-kitchen-shows-you-how/" style="color: #990000;">Post Punk Kitchen’s Guide to Vegan Baking</a>. It’s my go-to every time I need to remember how much tofu equals an egg or if flax seeds are a good idea in a particular recipe. Nondairy plant milk, like soy, almond, and rice, can be substituted 1:1 for cow’s milk in any recipe. If your recipe calls for buttermilk, add 1/4 tsp of vinegar for every 1/2 cup of nondairy milk and you’re good to go. For yogurt, sour cream, and cream cheese, you can find all manner of nondairy substitutes in the refrigerated section of your local natural foods market. Vegan cheese is still something I personally avoid, but apparently the folks at <a href="http://www.daiyafoods.com/" style="color: #990000;">Daiya</a> are doing weird and wonderful things with soy cheese these days. Butter is easily replaced with nonhydrogenated margarines, like <a href="http://www.earthbalancenatural.com/#/products/vegan-sticks/" style="color: #990000;">Earth Balance</a>, or coconut oil in <a href="http://www.drweil.com/drw/u/QAA400611/Confused-About-Coconut-Oil.html" style="color: #990000;">moderation</a>. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX3E5XiwLPgHH1LHbBGc9nk2KxfGqS_ggfbjTlnedRv-7YX1iFwoDAK1fFKNcSiP2gKXqUz-UJoba6-wZ_u0NRbmZryWtfyIHQxOveMdctlMDVY5xEX7ycwwUTG1et-ZgNCz6ky-y6hyphenhyphenI/s1600/Puddin%2527.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="159" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjX3E5XiwLPgHH1LHbBGc9nk2KxfGqS_ggfbjTlnedRv-7YX1iFwoDAK1fFKNcSiP2gKXqUz-UJoba6-wZ_u0NRbmZryWtfyIHQxOveMdctlMDVY5xEX7ycwwUTG1et-ZgNCz6ky-y6hyphenhyphenI/s200/Puddin%2527.JPG" width="200" /></a>Dairy- and Egg-free Resources from Around the Web <a href="http://blog.fatfreevegan.com/" style="color: #990000;">Fat-free Vegan</a> <a href="http://veganyumyum.com/" style="color: #990000;">Vegan Yum Yum</a> <a href="http://www.messyvegetariancook.com/" style="color: #990000;">The Messy Cook</a> <a href="http://www.theppk.com/" style="color: #990000;">Post Punk Kitchen</a> Dairy- and Egg-free Recipes <a href="http://cheaphealthygood.blogspot.com/2010/03/veggie-might-vegan-rice-pudding-or-what.html" style="color: #990000;">Rice Pudding</a> <a href="http://cheaphealthygood.blogspot.com/2009/02/veggie-might-rip-betty-beloved-hand.html" style="color: #990000;">Ginger Cookies</a> <a href="http://cheaphealthygood.blogspot.com/2008/11/veggie-might-of-pumpkins-and-baked.html" style="color: #990000;">Pumpkin Pie</a> <a href="http://cheaphealthygood.blogspot.com/2009/04/veggie-might-heaven-can-waitbut.html" style="color: #990000;">Tofu Scramble</a> My friend and former co-worker Erin was diagnosed with Celiac disease as a child, and has been a lifelong advocate for Celiac awareness and a shining example of how the right attitude (and fun sunglasses) can make up for a life without <a href="http://www.zabars.com/elis-bread-health-loaf-16oz-kosher/92C7002,default,pd.html?cgid=Gourmet_Bread" style="color: #990000;">Eli’s Health Bread</a>. Before her, I’d never heard of Celiac; but her stories started filling in some gaps for me. I thought of my mom, who stopped eating wheat several years before I met Erin. Mom has a severe sensitivity to wheat, which exacerbates her rheumatoid arthritis, increasing the inflammation and discomfort. Whenever she has even a little bit of wheat, her arthritis flares up and she feels fatigued and achy for days. She has never been diagnosed with Celiac, though I suspect its because the tests are unreliable when you are on a low-gluten or gluten-free diet at the time of the test. Diagnosis or no, she feels much better when she avoids gluten. So she eats other whole grains, like quinoa, millet, and lots and lots of rice. Just last week she called to tell me how much she loved the Mushroom Quinotto recipe I posted back in the summer. Even indirectly, I can feed my loved ones! Gluten-free Resources Around the Web <a href="http://glutenfreefun.blogspot.com/" style="color: #990000;">Erin’s Gluten-Free Fun</a> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUgNQWlSR2XvvMrkVOQvL_gAYgV9KL99noDk02oEWiznem8RKOEiuf-D27u1LDCd6P0a4n1XcCyzfaR1qgd_gmPBp0kJYQgyaMQT7W183aJ-_Z058KjbPKMeWMHGRGZrD9B4bmhdJS4yY/s1600/Spaghetti+Squash.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUgNQWlSR2XvvMrkVOQvL_gAYgV9KL99noDk02oEWiznem8RKOEiuf-D27u1LDCd6P0a4n1XcCyzfaR1qgd_gmPBp0kJYQgyaMQT7W183aJ-_Z058KjbPKMeWMHGRGZrD9B4bmhdJS4yY/s200/Spaghetti+Squash.JPG" width="200" /></a><a href="http://glutenfreegirl.com/" style="color: #990000;">Gluten-Free Girl and the Chef</a> <a href="http://delectablyfree.com/" style="color: #990000;">Delectably Free</a> <a href="http://www.juliaandjulieta.com/" style="color: #990000;">Julia and Julieta</a> <a href="http://glutenfreegoddess.blogspot.com/" style="color: #990000;">Gluten-Free Goddess</a> Gluten-freen Recipes (also dairy- and egg-free) <a href="http://cheaphealthygood.blogspot.com/2008/10/veggie-might-best-little-sauce-in.html" style="color: #990000;">Spaghetti Squash Puttanesca</a> <a href="http://cheaphealthygood.blogspot.com/2010/09/veggie-might-top-5-reasons-i-love-new.html" style="color: #990000;">Mushroom Quinotto</a> <a href="http://cheaphealthygood.blogspot.com/2010/05/veggie-might-neglected-cookbook.html" style="color: #990000;">Carrot Cake</a> <a href="http://cheaphealthygood.blogspot.com/2008/08/veggie-might-rx-snickerdoodles.html" style="color: #990000;">Snickerdoodles</a> Here’s where I have the least personal experience, at least as far as baking goes. You know I love to whip up a whole grain dish, heavy on the veg. But sweets without sugar... I don’t know where to begin. Here’s what the <a href="http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/sweeteners-and-desserts.html" style="color: #990000;">American Diabetes Association</a> has to say about the matter: “For many people, having about 45 to 60 grams [of carbohydrates] at meals is about right. Serving sizes make a difference. To include sweets in your meal, you can cut back on the other carb-containing foods at the same meal.” CB’s mom has hypoglycemia, and she can have about 100 grams of carbs per day, when the average woman takes in over 300. Otherwise, she gets terrible headaches and fatigue. So even though people with diabetes and hypoglycemia can have sugar on occasion, they have to be selective about it. Eating a diet that’s high in protein, vegetables, and complex carbohydrates keeps folks with sugar issues on track. One obstacle to sugar-free baking is texture and bulk replacement. I tried to make a batch of stevia cookies for CB’s mom when we visited last weekend. While they tasted good, the texture was more like a biscuit than a cookie. Granulated sugar is what gives cookies their chewy texture, and it didn’t help that I replaced the bulk (1 1/2 tsp of stevia = 1 cup of sugar) with tofu. I’ll be going back to Angel Food Laboratories for more sugar-free baking experiments, and when I’ve perfected the stevia cookie, you’ll be the first to hear about it. <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQs8B0xbtzWfWP_WUFl-6YaBoL-6bxySAzRvXTv9njTxtp5VNhofnk247K1t8r9wvIRLKXuOyaI9Bsep9OjqWi5LYzUEbP8Y-uxV5eDE9MJSHitrU622TEkeczYlbkE-KWsrG5qlmlJM/s1600/stevia.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkQs8B0xbtzWfWP_WUFl-6YaBoL-6bxySAzRvXTv9njTxtp5VNhofnk247K1t8r9wvIRLKXuOyaI9Bsep9OjqWi5LYzUEbP8Y-uxV5eDE9MJSHitrU622TEkeczYlbkE-KWsrG5qlmlJM/s200/stevia.JPG" width="135" /></a>Sugar-free Resources <a href="http://cheaphealthygood.blogspot.com/2010/09/sweet-stuff-new-color-in-packet-rainbow.html" style="color: #990000;">The Sweet Stuff: A New Color in the Packet Rainbow</a> <a href="http://www.diabetes.org/food-and-fitness/food/recipes/" style="color: #990000;">Diabetes.org Recipes</a> <a href="http://gitaskitchen.blogspot.com/2010/01/fat-free-and-sugar-free-chocolate.html" style="color: #990000;">Gita’s Kitchen</a> <a href="http://www.savvyvegetarian.com/blog/health/sugar-free-desserts-natural-sweetener-stevia" style="color: #990000;">Savvy Vegetarian: Sugar Free Desserts with Stevia</a> Sugar-free/Low-carb Recipes <a href="http://cheaphealthygood.blogspot.com/2010/09/veggie-might-baking-with-stevia-vegan.html" style="color: #990000;">Oatmeal Apple Muffins</a>(also dairy- and egg-free) <a href="http://cheaphealthygood.blogspot.com/2010/04/crustless-spinach-mushroom-quiche-une.html" style="color: #990000;">Crustless Spinach Quiche</a> <a href="http://cheaphealthygood.blogspot.com/2008/05/veggie-might-lentil-spinach-and-bulgur.html" style="color: #990000;">Lentil, Spinach, and Bulgur Stew</a> Gentle Readers, what are your favorite food-issue resources? Got any great tips for specialty cooking or baking? I’d love to hear from you in the comments. You are so wise and I have much to learn. ~~~~ If you dig this article, you may also dig: <a href="http://cheaphealthygood.blogspot.com/2010/04/veggie-might-vegetarian-meal-planning.html" style="color: #990000;">Vegetarian Meal Planning for Meat Eaters</a> <a href="http://cheaphealthygood.blogspot.com/2010/10/serving-sizes-and-portion-control.html" style="color: #990000;">Serving Sizes and Portion Control: A Primer</a> <a href="http://cheaphealthygood.blogspot.com/2008/06/veggie-might-ewwthats-not-vegetarian.html" style="color: #990000;">Ewww...That’s Not Vegetarian 101</a>

Veggie Might: Baking and Cooking for the Sensitive and Cleansing

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism. Cooking is an act of givin...

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