Spoonful of Sugar Free

Registered Dietitian

Review

Where are the Veggies?

By

I’m back! Whew that was a long trip! While I was out of town and on the road, I missed having my stocked kitchen with fresh produce. All I wanted when I got home was a huge plate of veggies. I craved them. Therefore, I made myself a gigantic salad for dinner when I got home. Thank goodness the vegetables stayed fresh in the fridge while I was gone!

Hard-boiled eggs, purple onions, avocado, apples, celery, tomatoes, artichoke hearts, pickles (yes they are  good on salads), pecans, and spinach. All drizzled with homemade Dijon Mustard Dressing: Dijon mustard, balsamic vinegar, olive oil, salt, pepper, oregano, rosemary.

While on the road, though, I managed to find some healthy eats. Sometimes it is difficult to find healthy food on the road. I try to stick to veggies, fruit, and meat, and then I supplement with the snacks I pack. Here are some of my favorite on-the-road restaurants and what I usually order:

On-the-Road Restaraunts

  • Fast-Mexican: Chipotle, Moe’s, Qdoba, and Panchero’s are my favorite. It is so easy to order a “Burrito Bowl” at any of these places. Rice, beans, meat, veggies, salsa, and guac! I love how Chipotle’s meat is hormone-free, and they try to use as many local ingredients as possible. I also really like Qdoba’s Mexican Gumbo: rice, beans, and veggies all topped with a spicy broth. $4.99-$9 depending on the meat you get and if you add any extras.
  • Subway: It’s hard to find lots of vegetables on the road, and I love how I can load up on bunch of them at Subway. I get their spinach salads with all the veggies (except jalepenos) with oregano and pepper. I suggest using oil and vinegar as the dressing, though, instead of their pre-packaged dressings loaded with high-fructose corn syrup and hydrogenated oils. $5.
  • Wendy’s: Huh? Yep, you heard right! I love getting their small chili with a baked potato. Filling and inexpensive-only $2.49 for both! Their chili is chock-full of beans and tomatoes. I  would stay away from their sour cream and “butter-spread,” though (hydrogenated oil heaven). I am not a big fan of fast food “healthy” salads. The “salad” is basically a few pieces of lettuce wit some industrial chicken, shredded cheese, and a side of bad dressing. I don’t think the lettuce is very fresh, either
  • Local Supermarkets: Almost every town, no matter how small, has a supermarket. You can always go in and buy some fresh produce, nuts, or ingredients to make a pb&j! The supermarkets I visited these past couple weeks even had salad bars in them.
  • Panera: Yes, Panera sells a lot of cookies, bread, and cream-based soups, but they also sell salads and non-creamy soups!  My favorite salad is the Classic Salad, and I love the black bean soup. You can always ask for no cheese on salads that contain cheese, and again, beware of the dressings because they use sugar. Ask for no dressing or dressing on the side. You can always use lemon juice as a salad dressing! Also, skip the side of bread and go for an apple.
  • Cracker Barrel: Cracker Barrel is known for comfort food, but you can also find healthy options on the menu. I love the veggie plate (four sides) with green beans, pinto beans, corn, and boiled cabbage. Just a heads up-the side of carrots are glazed and sugared carrots. Also, the grilled pot roast is magnificent! It is a rather large portion of meat, but it is topped with wonderfully grilled onions and mushrooms.
Also, don’t forget to sign up for the Sugar-Free Challenge before June 1st!

Thought-provoking, mind-prodding question of the day:

Do you miss your veggies while you are on the road? Also, what are your favorite healthy meals at seemingly unhealthy places? I would love to see what other meals or restaurants I might be missing out on!

An Old-New Grain

By

Eden Organic sent me a package of Kamut Flakes to try and review. (I must say that I love receiving packages-especially when they contain food!)

Kamut is an ancient wheat (which means it does have gluten) that has a nutty, earthy flavor. It is a complex carbohydrate with 4 grams of fiber, 8 grams of protein, and 70% daily value of manganese per serving. It can be made into a hot cereal (like oatmeal) by cooking it in water for about three minutes. It can also be used in muesli, granola, energy bars, and baked goods.

Cooking in the pot

I first tried making it into a hot cereal. Review: Different, but good. It isn’t a creamy cereal, but instead a nutty, rich, and earthy grain. In my opinion, kamut is more of a savory grain rather than a sweet grain. I liked it with a dash of olive oil and some salt and pepper.

I also tried adding kamut to some nuts, and toasting them to make a yummy salad topping (or granola). Eden sent a recipe booklet with a nice recipe called Curry in a Hurry. I will definitely be trying this soon!

Eden Organics started out as a Co-op in Ann Arbor, but they slowly began to grow into an world-wide business. They pride themselves on being a truly natural company. While browing through their catalog, I saw that they carried a lot of authentic Japanese products like brown rice mochi, macha tea, and wasabi.

Thanks so much, Eden Organics, for the Kamut Flakes!

Thought-provoking, mind-prodding question of the day:

Have you ever tried Kamut Flakes? Or any other exotic grain? I swear that each time I go to the grocery store, a new “ancient, superfood” grain is being sold!

McDonald’s “Real” Fruit Smoothies

By

Are McDonald’s Real Fruit Smoothies really made out of real fruit?

The Short answer: Yes

The Long and more complicated answer:

Even though fruit is in the ingredient list-sugar is, too. The smoothies are made by adding ice and low fat yogurt to a fruit blend. McDonald’s sells two different kinds of smoothies: Wild Berry and Strawberry Banana. Here’s the ingredient list for each fruit blend:

Strawberry Banana Fruit Blend
Strawberry puree, banana puree, water, sugar, concentrated apple juice, contains less than 1% of the following: Cellulose powder, natural (botanical source) and artificial flavors, xanthan gum, citric acid, colored with fruit and vegetable juice, pectin.

–

Wild Berry Fruit Blend
Strawberry puree, water, sugar, blackberry puree, blueberry puree, concentrated pineapple juice, concentrated apple juice, contains less than 1% of the following: Cellulose powder, xanthan gum, colored with fruit and vegetable juice, natural (botanical source) and artificial flavors, pectin, citric acid.

Low Fat Yogurt (Added to both smoothies)
Cultured Grade A reduced fat milk, sugar, whey protein concentrate, fructose, corn starch, kosher gelatin. Contains active yogurt cultures.

The FDA requires the ingredient list to be written from greatest to least. This means that Strawberry Puree is the most added of the ingredients, and citric acid is the least (for the wild berry smoothie). With this rule in mind, Sugar is the 3rd ingredient on the Wild Berry Smoothie’s list. That means that a large portion of the smoothie is made of plain ol’ sugar.

Also, McDonald’s adds concentrated apple and pineapple juice to the smoothies. Juice concentrate is made by taking away the water from the juice, leaving the flavor and a lot of sugar left. On top of this, the low fat yogurt uses 2 more sugar ingredients: sugar and fructose. The sugar, concentrated juice, and fructose makes the smoothie one sugar-high drink. Look at the stats for proof:

Strawberry Banana-Small (12 oz.)

Calories: 210, Fat: .5 g, Sodium: 35 mg, Carbohydrates: 49 g, Sugar: 44 g, Fiber: 2 g, Protein: 2 g

Wild Berry-Small (12 0z.)

Calories: 210, Fat: .5 g, Sodium: 30 mg, Carbohydrates: 48 g, Sugar: 44 g, Fiber: 3 g, Protein: 2 g

But, if you should choose to order the large smoothie, the sugar content jumps up to 70 grams!

These smoothies contain a lot of sugar in them! If you were to drink one of these, expect your blood sugar levels to spike! Compare this 12 oz. smoothie to 12 oz. of mountain dew: mountain dew tops the smoothies’ sugar levels by a mere 2 grams! (46g grams in 12 oz. mountain dew)

In conclusion, why buy a small smoothie at McDonald’s for $2.29 when you can just as easily make one at home for cheaper? At home, you can also control what you put into the smoothie, making it healthier and yummier!

Smoothie Ideas:

~I love making smoothies all the time! They are quick and easy to bring. Just throw the ingredients in a blender, and take it to go in a cup! I make mine by putting frozen fruit (or fresh) in the blender, fill it with juice, water, milk substitute, and add other miscellaneous items like spices, extracts, or protein powder

  • PiNa Colada: coconut milk, pineapple, banana
  • Chocolate-Dipped Strawberry
  • Strawberry Mango
  • Chocolate Peanut Butter: cocoa powder (or chocolate protein powder), milk, peanut butter, banana
  • All the fruit in your pantry smoothie: and add milk and juice!
  • Peachy: peaches, papaya, mango, orange juice
  • Orange julius: orange juice, ice, milk
  • Chai smoothie: banana, milk, cinnamon, chilled chai tea

The possibilities are endless!

Thought-provoking, mind-prodding question of the day:

What is your favorite Smoothie? Do you make them at home, or but them somewhere? Do you drink them almost everyday (like me in the summer)?

(Psst! This Post is featured on WordPress Freshly Pressed-One of the best posts of the day! Yipee!)



 

Edward’s and Sons Co.

By

Yay! The super nice Joanna sent me samples to review from Edward’s and Sons Co:

Organic Croutons, Miso soup, coconut water, brown rice snaps, canned peaches, and a whole bunch of flyers and recipes!

In 1978, Edward’s and Sons started with the Miso Cup. From there, they have grown into quite a large company that tries to accommodate many different special diets like gluten-free, dairy-free, vegan, and kosher. However, the company is foremost a vegetarian company that does not include any meat or fish in their products. Edwards ad Sons includes the following brands: Edward & Sons™, Native Forest®, Let’s Do…Organic®, The Wizard’s®, Premier Japan®, Let’s Do…®, and Road’s End Organics®.

Reviews:

  • Brown Rice Snaps: They sent the vegetable flavored, but the company makes many other flavors, too. Ingredients: Organic Brown Rice Flour, Organic White Rice Flour, Organic Expeller-Pressed Safflower Oil, Carrots, Garlic, Onions, Red Bell Peppers, Tomatoes, Salt, Citric Acid, Green Bell Peppers.

Wow! No sugar, whole grain, and real vegetables in it! It tastes crunchy, and the flavor of garlic is nice and light. My whole family enjoyed these.

  • Miso Cup: This soup was very easy to make. It is like the healthy version of Ramen Noodles-just add hot water and enjoy! The soup is just a miso base with freeze dried tofu, seaweed, and green onions. I liked it because I am a miso soup-lover, and because it tasted just like my miso soup. So if you like miso soup, you will like this portable packet. I took it on the road with me, and enjoyed it at my destination.
  • Organic Croutons: Ingredients: Organic Wheat Flour, Yeast, Salt, Organic Onion Powder, Organic Garlic Powder,Organic Parsley, Organic Oregano, Organic Basil.

Simple, organic, and made with wheat flour! I like how they were nice and bite-sized. They were a good addition to my salad (shown at right).

  • Sliced Peaches: It is very hard to find canned fruit that isn’t soaked in syrup, but this one is. Plus, it has the added bonus of being organic! It is soaked in fruit juice and water instead of syrup. Yay! I used to love canned peaches during my elementary school lunches. These tasted exactly the same: soft, plump, sweet, and juicy!
  • Coconut Water: I actually have been drinking coconut water for the past year now. During and after my tennis matches, I hydrate with it because it is high in electrolytes and potassium. I  like the delicate, smooth taste of the young coconut. It is best when the juice is chilled.

Edward’s and Sons Co. is really a great company that sells a variety of different items. I really love how they like to keep everything simple and organic-what a relief from the many other main-stream companies out there!

Thanks again, Edward’s and Sons, for this fantastic opportunity to review your products!

On another note, Happy Birthday Katie! I hope you have a chocolaty-filled, special day! Also, I hope you are all having a nice and relaxing Labor Day!

Thought-provoking, mind-prodding question of the day:

Have you ever seen or tried Edward’s and Sons products? What was it?

Also, what did you do for labor day? Or what are you planning on doing?

Why I Love Muffins

By

First off, I know that I have left you in suspense for the winner of my Namaste giveaway…But now that I have finally settled down I can announce who it is! Using random.org, I RANDOMLY selected the winner…..#42! Congratulations Erin! I hope you enjoy your gluten-free goodies 🙂
Now, onto what’s important, Muffins! Lately, I have been experimenting with different recipes, and also enjoying many of the results. I have a few of these sugar free recipes coming (like apple-carrot bran!).
Why I Love Muffins
  • They are super versatile
  • They can be made extremely healthy
  • Easy to bring on picnics, to lunch, during work or school, when you’re in a hurry, while you’re hiking…
  • They taste like dessert!
Whole Wheat Banana Muffins
  • I can smear some coconut butter “frosting” on a carrot cake muffin and eat it like dessert!
  • I can bring them on the plane for an easy breakfast
  • I can eat them for lunch with a smoothie
  • I can eat them before I work out for some energy
  • Adding protein powder is easy, and tastes good

  • Whole wheat, bran, chia, flax, are all high fiber add-ins that make them powerful muffins!
  • I can eat them for any taste I’m looking for (blueberry, carrot cake, nutty, poppyseed, chocolate…)
  • They are fun to make with family
  • They make great gifts! Just put them in a cute basket and tie them with a bow 🙂
  • They can provide servings of veggies and fruit!
  • They smell good in the oven
  • I like to share them with friends
  • They taste good!

Why do you love muffins? Or do you love muffins?

Also, check out this giveaway for Artisana butters at Gluten Free Muse!

Namaste Review and Giveaway!

By

Yay! The lovely Sally from Namaste Foods (Cool name, huh?) was so kind and sent me some baking mixes to try and review!

Sugar free Waffle and Pancake Mix, Sugar free Muffin Mix, and some fantastic recipe cards!

Sally was so generous and helpful! She sent me a hand-written note and various papers with sticknotes that shared her thoughts about the company which specializes in Gluten-free baking. Sally (and I) encourage you to visit the FAQ section of their website to learn more about how the company is trying to make gluten-free foods more accessible to those with Celiacs Disease.

Namaste is a small company based out of Coeur d’Alene, Idaho. Is it a coincidence that my little cousin who has Celiacs lives very close by? Anyway, according to the company, The word “Namaste” (pronounced “Naa-Maa-Stay”) is an ancient Sanskrit word with no literal translation. They say it means, “The Spirit within me honors and respects the Spirit within you.” The word “Spirit” in this context has no particular religious connotation. You could substitute the word “Heart” or “Soul” if you like. The essence of the phrase is simply that the best part of me wishes you well. And we do wish you well. In seeking to offer you delicious allergen-free foods, we nourish the body. In nourishing the body, we hope to help nourish the mind and the spirit so you can enjoy optimum health.

First, I decided to try the waffle and pancake mix because I had been craving pancakes the last couple weeks.

Sizzling on my cast-iron skillet

What can be better than a big stack of piping hot, fresh pancakes?
My pretty plate with cherries
Ha! Forget the Pretty! I'm smothering mine in homemade applesauce!

The pancakes were super easy to make. Just add some water, a tad bit of oil, and an egg (or egg substitute). Stir and Voila! I made some plain (for my picky little brother), some blueberry, and some cinnamon blueberry. The package makes two batches, and the picture shown above is just one batch (That is a whole lotta pancakes!)

But how did they taste? When my dad, the harsh food critic, says the pancakes are really good; then the pancakes must be good! And in my opinion, they definitely are! I couldn’t even tell that they were gluten-free! Great Job, Namaste!

Next up, the muffins.

Close up and smeared with butter

I had been craving poppyseed muffins lately, so I decided to go with my craving and stir some poppyseed to the mix. The mix was once again easy to make with the same oil, water, egg requirements. They add fresh vanilla bean to the mix, so I can see little black specks of the vanilla, how sweet is that? It made 12 muffins (six of which I made lemon poppyseed, and the other six almond poppyseed. This was so by adding orange juice and lemon peel to one batch, and almond extract to another).

How did they taste? My mom and I both liked them. It was a denser muffin and reminded me a lot of brown rice mochi because it had a kind of sticky inside. I loved it smeared with almond butter, and it was perfect to pack for breakfast the next day (which I spent on the airplane). They did not crumble in the little plastic bag I brought them in, nor did they crumble while I sat on the plane.

Verdict: Namaste is such a great company! It is perfect for those with celiacs disease, but still incredulously yummy for those who do not have gluten allergies. My dad couldn’t even tell that they were gluten free!

And to show how they can be even more kind and generous, they offered to give away a Namaste package to one lucky reader! (Within the United States, please, due to shipping costs. Sorry!) The giveaway would contain a Namaste Tote with perhaps a pasta mix and a baking mix, coupons, literature and assorted goodies.

To win this wonderful assortment, there are multiple ways to win:

  1. Blog about this giveaway, and link back here to tell me you did so.
  2. Follow me on Google Reader, and comment here to tell me you did so. (If you already follow me, then comment as well, and you will get an entry!)
  3. Tweet, facebook, or do whatever else (sorry I’m don’t know all of the social networkings out there!) about this giveaway, and comment back here to tell me you did so.
  4. Lastly, leave a comment here telling me about your favorite pancake, waffle, or muffin add-in. (Mine has to be blueberries right now!)

Each of the above will give you one entry into the contest. So, if you do all four bullet points, you will be entered four times! The giveaway will end one week from now, and I will post the winner’s name (and email him/her), so that they can receive their reward! Good Luck!

Once again, thanks so much, Namaste, for allowing me to do this!

P.S. Don’t forget to send in a Picture or blog about your favorite food for the Food Lovin‘ Post! August is almost up!