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TIP OF THE DAY: Grain Bowls With Roasted Vegetables

Grain Bowl With Squash

Grain Bowl With Squash

Top: Grain bowl with delicata squash.
Bottom: Wild rice bowl with kabocha squash.
Photos courtesy Good Eggs | San Francisco.


Did grain bowls originate in healthy “salad” food chains? All we know is that in the last few years, grain bowls have become a go-to light and nutritious meal, whether you buy yours from a food shop or bring it from home.

Make one of your new year healthy food switches a weekly grain bowl. The options are endless, and you’ll get to try different grains and explore other ingredients, including different varieties of squash. (Squash and grains are a great marriage.)

Grain bowls can be served at lunch or dinner; hot, warm or chilled. They can be:

  • Meatless for meatless Monday
  • Topped with small amounts of meat, poultry, fish or seafood
  • Vegan
    You can top it with your favorite garnishes (olives, please!). You can use up leftovers.

    No time to cook grains? Look at precooked grains; add or substitute canned beans.


    The formula is simple: cooked grain topped with vegetables and proteins, drizzled with dressing, and garnished.

  • Grains: Make them whole grains, and expand your experience. Barley? Couscous? Kamut? Quinoa? Peruse the choices at your regular food store, and seek out natural food stores for even more options.
  • Proteins: beans/other legumes*; crumbled/shaved/shredded cheese; fried, hard cooked or poached eggs; fish/seafood; meat or poultry; tofu.
  • Vegetables: marinated, pickled, raw (avocado, cucumber, radish), roasted, steamed, wilted.
  • Garnishes: baby arugula, capers, cherry/grape tomatoes, dried fruit (apricots, dates, cherries, cranberries, raisins), fresh herbs, green onions, green peas/edamame, hummus, kimchi, nuts/seeds, olives, plain yogurt, sprouts, sundried tomatoes, watercress.
  • Heat: chile flakes, chipotle, hot sauce, minced jalapeño.
  • Dressing: lemon/lime wedges, regular or flavored oil and vinegar, tahini.

    This recipe, from Good Eggs, takes 15 minutes of prep time and 30 minutes of cook time. It specifies kabocha squash; but as mentioned above, you can take the opportunity to try any squash you like.


  • 1 kabocha squash (or substitute)
  • 1 cup wild rice
  • 1/3 cup walnuts, toasted and roughly chopped
  • 1 tablespoon black sesame seeds
  • 3 tablespoons parsley, roughly chopped
  • 1 cup arugula, roughly chopped
  • ½ cup feta cheese
  • 2-3 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • Olive oil
  • Salt and pepper
    *The difference between beans and legumes: All beans are legumes, plants with pod fruits. But the category also includes peas, pulses (like lentils), even pod-based vine nuts like peanuts.

    1. PREHEAT the oven to 400°F. Using a sturdy knife and a steady hand, cut the squash in half and scoop out the seeds. (Save ‘em to roast if you like!) Slice kabocha halves into 1” thick wedges and arrange in one layer on a baking sheet. Toss with a pinch of salt and a bit of olive oil—just enough to coat each piece—and place the sheet in the oven. They should take about 30 minutes to cook.

    2. PUT the rice in a pot with 2 cups of water and bring to a boil. When the water boils, cover the pot and turn down to a simmer until the rice is cooked (about 25-30 minutes). While the rice and the squash cook…

    3. WASH and dry the watercress and arugula. Chop them very roughly and set aside. Toast thewalnuts until they’re golden brown (about 4-5 minutes in the toaster oven or 3 minutes in the oven—they’re deceptively fast toasting nuts). Chop once they’ve cooled.

    4. CHECK the rice. If it’s fully cooked, turn off the flame and let it sit for a few minutes in the covered pot. If all of the water is absorbed but the grains are not yet cooked, add a bit more water and continue to cook it with the cover on for a few more minutes. When it’s done, scoop the rice into a bowl and place in the fridge for a few minutes.
    Step 5

    5. CHECK the squash. When it is fully cooked (golden brown and tender) after about 30 minutes, remove it from the oven. Let it cool slightly if you don’t want to wilt the greens. In a bowl, combine the rice, squash, greens, sesame seeds, parsley, walnuts and feta. Dress with a couple splashes of rice vinegar, a bit of olive oil, and a few drops of sesame oil. Mix gently with a large spoon.

    6. ADJUST seasonings (salt and pepper) to taste and serve.



    What do these have in common: acorn, Australian blue, banana, buttercup, butternut, calabaza, carnival, chayote, delicaza, gold nugget, hubbard, kabocha, orangetti, red kuri, spaghetti, stripetti, sweet dumpling and turban?

    They’re all winter squash—but you probably guessed that from the headline. Do you know how delicious they all are, though? We went on a two week squash odyssey and found a personal favorite (carnival squash, so good we ate the rind; sweet dumpling squash was our runner-up).

    Squash Is A Guilt-Free Food

  • It’s good for you, with tons of vitamin A (one serving has four times the RDA—and 52% of vitamin C) and a good source of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, calcium, magnesium, potassium and manganese.
  • The calories are just 80 to 100 per cup, depending on variety.
  • Read more about these gorgeous vegetables in our Squash Glossary.

    Kabocha is also called Japanese pumpkin, especially in Australia and New Zealand. It is the variety of squash used in tempura. You may find different varieties in farmers markets. We’ve included photos of three varieties.

    Many of the kabocha in the market are kuri kabocha, a variety bred from seiyo kabocha, buttercup squash. It has a strong yet sweet flavor; its texture and flavor have been described as a combination of pumpkin and sweet potato. The rind of a kabocha is edible.

    Kabocha is available year-round but peaks in the late summer and early fall.

    Squash History

    The ancestors of all squash originated, and were domesticated, in Mesoamerica, some 8000 to 10,000 years ago. That’s 4,000 years earlier than the domestication of maize and beans, other local staples.

    Christopher Columbus brought squash back to Europe, along with tobacco, potatoes and tomatoes. From there, the vegetable was dispersed around the world.


    Gray Kabocha Squash

    Red Kabocha Squash

    Sunshine Kabocha Squash

    Top: gray kabocha squash. Center: red kabocha squash. Bottom: sunshine kabocha squash. Photos courtesy Good Eggs.

    In 1541 squash was brought to Japan from Cambodia on Portuguese ships. The sailors then went to Japan, where they introduced the squash as Cambodia abóbora, (Cambodian pumpkin). The name was shortened by the Japanese to kabocha, and kabocha became the generic term for all squash. [Source]



    TOP PICK OF THE WEEK: Just Mayo, Egg-Free Mayonnaise

    Just Mayo Bottles

    Crab Cakes Just Mayo

    French Fries Sriracha Mayo

    Top photo: the Just Mayo line. Second photo: Crab cake with Chipotle Just Mayo. Third photo: Sriracha Just Mayo with fries. Photos courtesy Just Mayo. Bottom photo: Grilled Mexican corn (elote) with Original Just Mayo. Photos courtesy Hampton Creek.


    The Just Mayo line from Hampton Creek has been getting a lot of attention since its debut in 2013.

    The San Francisco start-up focuses on foods with plant-based egg alternatives. Its first two products are Just Mayo and Just Cookie Dough, with Just Dressing, Just Pancake Mix and an eggless, plant-based scramble on the horizon.

    The full-fat mayonnaise alternative is made from expeller-pressed canola oil so for starters, they’re cholesterol free, allergy friendly and more sustainable (no animals to pollute the environment). The ingredients are non-GMO.

    The line is vegan, but you won’t find that designation promoted on the current product label. Rather, it’s marketed as healthier, better tasting and more sustainable for the planet.

    The brand did such a good job of attracting attention that Unilever, the parent company of mayo megabrand Hellmann’s, filed a lawsuit against Hampton Creek in 2014, since government specifications dictate that mayonnaise is made with eggs. The FDA was tipped off, as well.

    Last month, it was reported that the issues have been resolved, by changing the product label. The new label describes the product as egg-free and non-GMO, and explains that “Just” in the product name means means “guided by reason, justice and fairness.” The brand will not claim to be cholesterol-free or heart-healthy. Here’s a report of the FDA’s decision.

    The new label is not yet out, but we’re guessing the image of a whole egg will be removed, too.

    Just Mayo is made in four flavors: Original, Chipotle, Garlic and Sriracha. The flavored varieties especially add zing.

    So what are the ingredients?

    Canola oil, water, white vinegar and 2% or less of organic sugar, salt, pea protein, spices, modified food starch, lemon juice concentrate, fruit and vegetable juice for color) and calcium disodium EDTA to preserve freshness.

    If you have a sharp eye you’ve noticed the substitution: pea protein, a relatively new ingredient that is used as an alternative to whey protein in cheeses and yogurt. Made from a specific variety of the Canadian yellow pea, it has a neutral taste.

    And speaking of taste: In our blind taste test, about half of the testers preferred Original Just Mayo to Hellmann’s Real Mayonnaise.

    Just Mayo can be used as a substitute for mayonnaise anywhere. For example:

  • Burgers and sandwiches
  • Dips
  • Mayonnaise-bound salads: carrot salad, cole slaw, egg salad, pasta salad, potato salad, tuna and seafood salads, etc.
  • Salad dressing for green salads
  • Sauces and plate garnishes
  • Anywhere you use mayonnaise (check the website for basic recipes: cole slaw, potato salad, salad dressings and other favorites)

    In addition to the environmental benefit (no animal pollution), we feel better about egg-free products. Much as we love eggs, most sold in the U.S. are laid by hens raised in cruel conditions. About 88% are housed in tiny battery cages.

    Just Mayo is available at grocery stores nationwide, including Costco, Safeway, Walmart and Whole Foods Market. You can also use the website store locator. The product is available in 8 ounce (SRP $3.99) and 16 ounce (SRP $4.49) bottles.

    While we enjoyed Just Mayo enough to make it a Top Pick, we’ll stick with our personal favorite (and eggy) mayonnaise, Lemonaise from The Ojai Cook (here’s our review).

    We love the added nuance of a flavored mayonnaise, and Lemonaise is made in Original, Light, Cha Cha Chipotle, Fire And Spice (tomato, cayenne, cumin) Garlic Herb (basil and tarragon), Green Dragon (mustard, cilantro, wasabi) and Latin (chiles, lime, cumin).


    TIP OF THE DAY: White Whole Wheat

    White Whole Wheat Flour

    White Whole Wheat Flour Comparison

    Top photo: White whole wheat flour may
    soon become one of the hot “better for you”
    foods. Bottom photo: white whole wheat
    flour compared to whole wheat flour from red
    wheat. Photos courtesy King Arthur Flour.


    We always start January with better-for-you tips of the day. There are a few weeks between the holidays and Valentine’s Day temptations where we can actually focus on better-for-you foods.

    Americans say that their number one resolution for the new year is to lose weight. “Eat healthier” is in the top five.

    One of the easiest switches Americans can make is to whole wheat flour in daily bread products—bagels, sandwiches, pasta, pizza crusts; baked goods like chocolate chip cookies and brownies; and family favorites like pancakes and waffles. Whole wheat provides lots of nutritional benefits and helps to mitigate the guilt of enjoying carbs.

    But many Americans don’t like the stronger taste of whole wheat.

    Enter white whole wheat flour, also called whole white wheat flour and marketed by some bread manufacturers as whole grain white bread. It’s milder in flavor and whiter in color than conventional whole wheat, and is a terrific option for nutrition-oriented people who aren’t crazy about the flavor of conventional whole wheat.

    Aren’t “white whole wheat” and “whole grain white bread” contradictions in terms?

    Friends, it’s only confusing at first. Just think of white whole wheat as “albino whole wheat.”


    Most of the wheat grown in the U.S. is hard red winter wheat. In Australia, most of the wheat grown is hard white spring wheat. Both genuses of wheat are milled into whole grain flour (containing the bran, endosperm and germ) that is equally nutritious.

    While white wheat has been grown in Australia for decades, different varieties needed to be developed to do well in American soil and climate. It has been slowly creeping into retail America, both in sacks of flour and baked goods. Even Wonder Bread now sells whole grain white bread!

    Why is it whiter?

    Hard white wheat lacks the genes for bran color. Traditional red wheat has one to three bran color genes.

    The bran of white wheat is not only lighter in color but it’s also milder in flavor, because it also lacks the strongly-flavored phenolic compounds in red wheat. The milder flavor also means that products made with white whole wheat require less added sweetener to attain the same level of perceived sweetness.

    The flavor of whole white wheat flour is more appealing to people who prefer refined white flour. If that’s you, you can now have your cake [or bread] and eat it, too.

    In sum:

  • Hard white spring wheat flour yields milder-tasting baked goods than the red winter wheat flour traditionally used in the U.S.
  • Breads and cakes made with whole white wheat flour are lighter in color than those made with whole red winter wheat.
  • White whole wheat provides the same nutrition and fiber as flour made from red winter wheat.
    Here’s more information from The Whole Grains Council.



    Use it as you would regular whole wheat flour. Try these tips from King Arthur Flour, useful for both red and white whole wheat flours:

  • If you substitute whole wheat flour in a yeast bread recipe calling for refined white flour, let the dough rest for 15 minutes before kneading.
  • Substituting orange juice for some of the water in a whole wheat bread recipe tempers any potential strong flavor in the wheat.
  • Whole wheat dough shouldn’t be kneaded as long or as vigorously as dough made with all-purpose flour. That’s because whole wheat bran particles are sharp, and can potentially cut the developing gluten strands if the dough is handled roughly.
  • If the recipe is a bit too sweet (from the naturally sweeter white flour), cut down on the sugar next time.

    Cinnamon Swirl Bread

    Plan ahead for brunch next weekend: Try this cinnamon swirl bread recipe from King Arthur Flour.


    Pick up a sack of white whole wheat flour and try it with some favorite recipes. See if you can tell the difference in flavor.

    If you can’t find it at your supermarket, look at natural food stores.

    Get yours at






    TOP PHOTO: Almonds with a sriracha kick.
    Photo courtesy Blue Diamond. BOTTOM
    PHOTO: Bean & Tortilla Chips from Food
    Should Taste Good.


    Brands we enjoy and have previously reviewed are busy launching new lines. Here’s what we tasted lately.


    Companies that have jumped on the “hot” bandwagon have figured out how to make products hot enough to please hotties, but not so hot that they loses sales from the other segments.

    These “bold” roasted almonds are delightful, and not as intense as the can indicates, or we would not have been able to eat them (medium salsa is the hottest we go).

    Consider them as stocking stuffers. Almonds are a healthful nut, so this is a guilt-free snack. The line is certified kosher by OK. More information.

    Our favorite line of tortilla chips, known for deftly combining other foods with corn-based tortilla chips, is now adding beans to the mix.

    Food Should Taste Good Black Bean Chips and Pinto Bean Chips combine nutritious, fiber-filled beans to deliver real bean flavors.

    Food Should Taste Good Bean Chips are gluten free, have zero grams trans-fat and are certified kosher by OU. More information.

    We must shout out to the line of tortilla chips in flavors galore. Beyond Cantina chips, there are Cheddar, Falafel, Guacamole, Harvest Pumpkin, Jalapeño, Jalapeño With Cheddar, Kettle Corn, Lime, Multigrain, Olive, Sweet Potato, The Works and White Cheddar.

    Love those chips!




    Who says tofu isn’t flavorful? Nasoya, the country’s largest producer of tofu, has added a new flavor to its line of TofuBaked.

    Chipotle TofuBaked is ready to eat, sliced cold into salads or sandwiches, or heated for scrambles, omelets and Tex-Mex favorites (burritos, fajitas, tacos). Recipes on the website include Seven Layer Chipotle Dip, Southwest Breakfast Bake and Chipotle Tortilla Soup.

    We’re also fans of Ginger TofuBaked.

    The product is USDA certified organic and certified kosher by Star K.

    More information.

    Quite hot, if not crazy hot, these chips are also quite tart, with as much vinegar as heat.

    In addition to red chili pepper flavor, there are hints of Cheddar cheese. We think it’s a winner for hot stuff lovers.

    The line is certified kosher by KOF-K and certified gluten free. More information.

    Runa Clean Energy has no sugar added iced teas, which, thanks to the guayusa from which the tea is brewed, has a natural sweetness as well.

    The line is certified kosher by OU, Fair Trade Certified and a Certified B Corporation.

    In 8.4-ounce/250 ml cans, flavors include Berry, Orange Passion and Original. More information.



    popchips-crazy-hot copy-230

    TOP PHOTO: Spicy tofu, ready to eat from Nasoya. BOTTOM PHOTO: More hot stuff, this time in crunchy potato chips from Popchips .




    TIP OF THE DAY: A Pre-Holiday Diet Of Low-Calorie Comfort Food

    Why do we only get pitches for slimmer versions of food in spring, before “bathing suit weather?”

    After an especially tasty month visiting restaurants, for everything from fried skate sandwiches to duck confit mac and cheese, we noticed that clothes were getting snug.

    As if on cue, we got this list of tips from Warren Honeycutt’s new book, Comfort Food without the Calories: Seven Delicious, Healthy Substitutes for Cold-Weather Favorites. The author of Get Lean for Life: 7 Keys to Lasting Weight Loss shared these tips with us.

    Given the upcoming calorie fests of Halloween, Thanksgiving and Christmas, we can’t think of bathing suit weather, but we can think of fitting into something for New Year’s Eve.

    Our tip today is: Plan ahead for all the great holiday fare ahead. Here’s advice from Honeycutt, who starts off by reminding us that “flavorful” and “nutritious” aren’t always mutually exclusive. Here are seven guilt-free substitutes for some classic comfort foods:



    To save calories, make your own hot chocolate recipe instead of a mix. Photo courtesy


    Cauliflower instead of mashed potatoes. Substituting cauliflower for potatoes is a healthy alternative that’s gaining more and more popularity—and for good reason. When prepared correctly, cauliflower mimics the texture and taste of mashed ‘taters, with fewer calories and carbs. Boil or steam the cauliflower until tender, pour off the water and beat the cauliflower with a mixer to the consistency you like. Top it with fat-free sour cream or plain Greek yogurt, fat-free cheese, Butter Buds, and/or Molly McButter. Reheat each serving in the microwave for two minutes until piping hot. Add chives, bacon bits, salt, and pepper as desired.

    Spaghetti squash instead of spaghetti noodles. Spaghetti squash isn’t nearly as carb-heavy as noodles, and it contains nutrients like vitamins A, B-6, and C, as well as omega-3 essential fatty acids. When baked or microwaved, this veggie can be shredded into spaghetti-like strands with a fork and enjoyed with any tasty sauce of your choosing. Top with lean chicken breast or seafood for a healthy and delicious boost. Alternative #2: zucchini noodles. Alternative #3: a half-and-half mix of spaghetti and zucchini noodles.

    Sweet potatoes instead of white potatoes. Sweet potatoes are filling and delicious, rich in vitamin A, and contain more vitamin C and fiber than white potatoes—with fewer carbs and calories. But that’s not a license to eat sweet potato fries. Enjoy them baked.



    Here’s our recipe for cauliflower mashed potatoes. Also look at our cauliflower mac & cheese. Photo courtesy FAGE Greek yogurt.


    Tea instead of hot chocolate. Tea is full of antioxidants and may, according to several studies, help lower the risk of diseases ranging from Parkinson’s to many different kinds of cancer. It’s also great for weight loss, especially when sweetened naturally with stevia or xylitol (we admit to using Splenda). What, you say: How is tea a substitute for hot chocolate? We agree with you, not with Mr. Honeycutt. If you just have to have a cup of hot chocolate, make your own a healthy recipe (unsweetened cocoa powder, nonfat milk, noncaloric sweetener, peppermint extract) without the sugar and corn syrup of commercial hot chocolate mixes.

    Thinly sliced zucchini or eggplant for pasta-free lasagna. Layer all that delicious low-fat ricotta cheese and tomato sauce between zucchini or eggplant slices to cut down on the carbs in this classic comfort food. Both zucchini and eggplant are low in calories and full of nutrients and antioxidants, making them healthy replacements for pasta.

    Baked vegetables instead of potato chips or French fries. Delicious, nutritious chips and fries can be made by slicing squash, radishes, beets, sweet potatoes, zucchini, apples, or any other fruit or vegetable, then seasoning the slices and baking them in the oven for a delicious, crispy treat. If you’re craving fries, cut carrots, zucchini, asparagus and/or eggplant into sticks. Brush them with olive oil if you like, then season them with Parmesan cheese, flaxseed, ground nuts, oats, or sea salt before baking.

    A NIBBLE favorite is a microwave chip maker. These chips go fast, so buy several (they stack in the microwave).

    Health-conscious homemade soups instead of salty store-bought brands. There’s nothing that says comfort like a warm bowl of soup, but the condensed canned soups you buy at the supermarket are often loaded with cream and sodium. When making soup at home, use low-sodium stock, plenty of herbs and spices for flavor, and cauliflower puréee in place of cream. Add nutritious, low-calorie veggies like spinach, kale and carrots, as well as beans and chunks of lean meat for protein. You may never buy a can of soup again!



    RECIPE: Moroccan Quinoa & Roasted Carrots

    October 1st is World Vegetarian Day, the annual kickoff to Vegetarian Awareness Month.

    Vegetarian diets have proven health benefits, are kind to animals and help to preserve the Earth (meat production is a major source of greenhouse gas and deforestation).

    According to, some prominent vegetarians include/have included: Lord Byron, Bill Clinton, Leonardo da Vinci, Ellen DeGeneres, Thomas Edison, Albert Einstein, Benjamin Franklin, Dick Gregory, Steve Jobs, Carl Lewis, Franz Kafka, Paul McCartney, Martina Navratilova, Pythagoras, Voltaire and Leo Tolstoy.

    But you don’t need to have particular beliefs to enjoy this delicious vegetarian (actually vegan) side or main course. The quinoa supplies excellent nutrition, and the Moroccan spices are irresistible.

    The recipe is from Good Eggs, a San Francisco purveyor of artisan foods.


    The addition of allspice, cinnamon and raisins impart a wonderful North African flavor profile and fragrance to this simple dish.
    Ingredients For 2-3 Servings

  • 2 bunches carrots, tops cut off, halved lengthwise
  • Olive oil
  • 1 cup white quinoa
  • 1-1/4 cups water
  • 1 handful* parsley, coarsely chopped
  • 1 teaspoon ground allspice, divided
  • 1 teaspoon ground cinnamon, divided
  • 1/4 cup of raisins
  • Squeeze of lemon†
  • Salt and pepper
  • Optional: plain or seasoned yogurt‡

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/roasted carrots quinoa goodeggs 230

    Delicious, nutritious and good-looking: quinoa and carrot salad with Moroccan seasonings. Photo courtesy Good Eggs.


    *What is a “handful” of parsley? It’s an indefinite amount; please don’t write recipes like this! The size of “a bunch” varies widely by retailer. Try this: For “a bunch,” use one cup loosely packed herbs and 1/2 cup for “a handful.”

    †What’s a “squeeze” of lemon? Is it a squeezed half lemon or a wedge of lemon? A medium lemon has 2-3 tablespoons of juice, a large lemon can have 4 tablespoons (1/4 cup). For a “squeeze,” try 1-2 teaspoons. Take notes and adjust both parsley and lemon measurements next time, as needed.

    ‡Give plain yogurt some savory flavor by stirring in one or more of the following: roasted garlic, chopped fresh parsley, minced chives or thin-sliced green onions (scallions). You can also use the zest from the lemon.


    Raw White Quinoa

    Uncooked white quinoa. Photo | Wikimedia.



    1. PREHEAT the oven to 425°F. Soak the quinoa in water for 15 minutes.

    2. PLACE the carrots on a baking sheet and toss with some olive oil. Roast for 20-30 minutes.

    3. STRAIN the quinoa and add it to a pot with the water. Turn the flame to high and bring to a boil, uncovered. As soon as it boils, reduce the flame to a simmer and cover the pot.

    4. CHECK after 15-20 minutes. When all of the water has been absorbed and the grains are still slightly opaque in the center, turn off the heat and let the quinoa steam with the cover on for 5 minutes.

    5. PLACE the quinoa in a bowl with the parsley, 1/2 teaspoon each of allspice and cinnamon, the raisins and lemon juice. Add a drizzle of olive oil and salt. Adjust the salt and spices to taste and add pepper to taste.

    6. REMOVE the carrots when they begin to caramelize and crisp up. Toss them gently with a pinch of salt, 1/2 teaspoon of allspice and 1/2 teaspoon of cinnamon. To serve, spoon the quinoa onto a serving plate or individual plates and top with the carrots. Pass the optional yogurt as a condiment.



    RECIPE: Carrot Pasta

    While we’re enjoying the warmth of Indian Summer, Hannah Kaminsky of Bittersweet Blog suggests these raw, vegetable-based noodles made from carrots.

    Inspired by classic cold sesame noodles, delicate strands of carrots and cucumbers mingle together in crisp tangles of “pasta,” as vibrant as they are flavorful.

    Instead of peanut sauce based on peanut butter, Hannah substitutes cashew butter for a different take on the nutty, lightly spiced sauce.

    “Deceptively simple in composition,” says Hannah, “it doesn’t sound like anything particularly special on paper, but one taste and you’ll be hooked on the creamy cashew elixir. Lavish it over everything from salads to grilled tofu and beyond. Although you may end up with more than you need for this particular dish, trust me: It won’t be a struggle to polish off the excess in short order.”

    Note that this recipe comes together very quickly but needs to be eaten as soon as it’s made. The recipe makes 2-3 main dish servings or 4-5 side servings.


    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/carrot pasta kaminsky 230

    Cut the carbs and add the protein: carrot “pasta” in cashew sauce. Photo courtesy Hannah Kaminsky.



    Ingredients For The Cashew Sauce

  • 6 tablespoons smooth cashew butter
  • 1/3 cup vegetable broth
  • 2 tablespoons low-sodium soy sauce
  • 2 tablespoons rice vinegar
  • 2 teaspoons light agave nectar
  • 1 teaspoon toasted sesame oil
  • 1 clove fresh garlic, finely minced
  • 1 inch fresh ginger, peeled and grated
  • 1/2-1 teaspoon sriracha (or other hot sauce)
    For The Carrot Pasta

  • 5 Large carrots, peeled and shredded with a julienne peeler or spiral grater
  • 1 English cucumber, peeled and shredded with a julienne peeler or spiral grater
  • 2 scallions, thinly sliced
  • 1/3 cup toasted cashews, roughly chopped

    spiral grater

    A spiral grater, also called a spiralizer. Photo
    courtesy Microplane.



    1. PREPARE the sauce. This can be done up to 2 weeks in advance and refrigerated in an airtight container. Place the cashew butter in a medium bowl and slowly add the vegetable broth, stirring constantly to loosen and smooth out the thick paste. Add the remaining ingredients, whisk thoroughly until homogeneous and set aside.

    2. MAKE the carrot and cucumber “noodles.” Toss them together with half of the sauce; for easier mixing, use your hands. Add more sauce as needed, toss in the scallions and move to a serving plate.

    3. TOP with chopped cashews and serve.




    TIP OF THE DAY: The Easiest Way To Eat Whole Grains

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/guac sandwich yvonne triedandtasty 230

    /home/content/p3pnexwpnas01_data02/07/2891007/html/wp content/uploads/powerseed 230

    Top: Doesn’t this look so much better
    than white bread? Photo courtesy
    Tried And Tasty via Dave’s Killer Bread.
    Bottom: Photo courtesy Dave’s Killer Bread.


    September is Whole Grains Month. Why whole grains? You need the fiber no matter your age, what shape you’re in (here’s why you need whole grains).

    When you tell people they need to add more fiber to their diet via whole grains, you get push back. We understand: We, too prefer the taste of white-flour pancakes, pasta and pizza crust to whole grain versions.

    But bread? Did you ever meet a piece of bread you didn’t like? That’s why you should make a small switch to whole grain bread.

    Sandwiches and toast are just as delicious with whole wheat bread. And if you use Dave’s Killer Bread, they are resplendent!

    So today’s tip is: Stop buying white bread for sandwiches and toast, and try all the whole grain versions available to you.

    Our favorite is Dave’s Killer Bread, available in 14 different loaf varieties plus hamburger and hot dog buns. There’s also a better-for-you cinnamon roll. It’s one of our favorite Top Picks Of The Week.


    It is, indeed, killer. In addition to marvelous flavor and texture, the breads are organic, all natural, whole grain and packed with protein, fiber, omega 3 fatty acids. Whole grain bread has never tasted better. We’ll support Dave’s claim that this is “the best bread in the universe.”

    In addition, the breads are vegan, Non-GMO Project Verified and certified kosher (parve) by Oregon Kosher.

    Our only lament is that our local store carries only one variety.

    Once only available in greater Portland, Oregon, Dave’s Killer Bread has quietly become the country’s largest baker of organic bread—the #1 organic bread brand!

    The first four Dave’s Killer Bread varieties (Blues, Good Seed, Nuts & Grains and Rockin’ Rye) launching at the Portland Farmers Market in 2005. Ten years later, it’s traversed the U.S. Waste no time in finding it, even if your local store has only one of the 14 loaves.

    Here’s a store locator. Discover more at

    We had Dave’s Killer Bread for breakfast this morning, toasted. It’s so flavorful that it needs no spread. And since, as far as bread is concerned, Dave’s is as guilt-free as it gets, we’re deciding on what to put on our DKB sandwich for lunch:

  • BLT?
  • Chicken salad?
  • Egg?
  • Grilled cheese?
  • Grilled vegetables?
  • Ham and Emmental (the real Swiss cheese) or pimento cheese?
  • Peanut butter and jelly
  • Turkey and guacamole?
    All are in THE NIBBLE coffers; we just can’t decide. But we hope we’ve sold you.



    While you can rest assured that Dave’s Killer Bread is whole grain, there’s a lot on the store shelves that appear to be—but aren’t. Package labels are deceptive.

  • Multigrain is not whole grain.
  • Cracked grain and rye breads are not whole grain.
  • Pumpernickel, other dark breads are not whole grain.
  • Only “whole wheat” and “whole grain” are whole grain.
  • Corn bread can be whole grain if it’s made with whole-grain cornmeal and, if there’s wheat flour in the recipe, whole-wheat flour.
  • Here’s more on what is and isn’t whole grain bread.

    NOTE: If you eat gluten-free, millet is a GF whole grain bread.



    Put your burgers and hot dogs on whole grain buns, too. Photo courtesy The Bojon Gourmet via Dave’s Killer Bread.




    TIP OF THE DAY: Rich, Creamy Almond Milk

    Some people never touch a glass of milk, but we love it. We can drink two eight-ounce glasses a day. That’s in addition to cereal milk, yogurt and other milk-based products.

    Our brother is the same. So we were surprised recently when he asked if we’d like a few quarts of almond milk; he had purchased too much.

    Why? A physician had suggested that he cut back on cholesterol. He found that he preferred the rich, creamy taste of almond milk to fat-free cow’s milk (plant-based foods are cholesterol free). He also likened the flavored varieties—Chocolate, Coconut, Vanilla—to milkshakes without the calories.

    Almond milk can be used in just about any recipe calling for cow’s milk: in baking, hot and cold beverages, sauces and soups. The only significant limitation is in recipes that require cow’s milk starches to thicken, such as custard, pudding and yogurt. You need to add other thickening agents.

    Another benefit: You need never run out of milk. Brands like Almond Breeze have shelf stable versions. Just store extra cartons in the pantry. Like Parmalat brand cow’s milk, no refrigeration is required until the container is opened.



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    Almond milk is our favorite of the nondairy milk alternatives. Photo courtesy Juice Queen.

    For decades, cow’s milk consumption per capita has been on the decline, as newer generations—even pre-teens—drink coffee and soft drinks instead of a glass of milk. According to the U.S. Department of Agriculture, consumption across all age groups dropped 25% in the 37 years between 1975 and 2012.

    Since 1999, according to market research firm Euromonitor, plant-based alternatives, called non-dairy milks, have grown in annual sales by an average of 10.9%. They are now a $1 billion-plus category in domestic retail sales.

    The trend is based on personal factors, largely allergies, kosher and vegan diets, lactose intolerance and sustainable lifestyles*.
    *Cow manure and flatulence produces huge amounts of methane, a major greenhouse gas. Here’s more information.

    Twenty years ago, the option for non-dairy milk at supermarkets was soy milk. Then rice milk arrived. Today, the list is threefold larger:

  • Almond milk
  • Cashew milk
  • Coconut milk
  • Hemp milk
  • Oat milk
  • Rice milk
  • Soy milk
    Which one you choose should depend on two factors: taste preference and nutritional components. For example, if you want the milk to supplement your protein intake, look at the nutrition label. Some have more protein and other nutrients, some add nutrients equal to fortified cow’s milk (cow’s milk usually has added vitamin D; reduced fat varieties have added vitamin A). Some may contain additives you don’t want, from lecithin to sugar.

    As the disclaimer goes, speak with your healthcare professional before making any changes.


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    The problem with flavored almond milk: It tastes so much like a shake, you can drink buckets of it. The good news: These 10.5- ounce portions have only 30 calories and 6 grams of protein. Photo courtesy Califia Farms.


    Almond milk doesn’t have the protein of cow’s milk, but it is lower in calories and some brands add calcium and vitamins during processing. The key benefit for us is the mild taste. You probably wouldn’t even notice if someone replaced almond milk for cow’s milk in your coffee. A close second to soy in terms of sales, almond milk is the non-dairy milk with the largest annual sales increases.

    Coconut milk (the drinkable milk in a carton, not to be confused with the canned coconut milk for cooking and cocktails) has a noticeable amount of coconut flavor. If coconut is one of your favorite flavors and you want to taste it every time you use milk, then this is your milk alternative. While coconut milk is low in calcium and protein, on the good side it is also low in calories.

    Hemp milk is a product that people either love or hate. Personally, we don’t like the earthy flavor in a milk product. Like rice milk, it is an option for people who have nut and soy allergies.

    Rice milk can be gritty and watery. It is also higher in calories, carbs and sugar, lower in calcium and a poor source of protein. It is best for people who have nut and soy allergies.

    Soy milk is tasty when flavored, but in its plain form, we don’t like the beany aftertaste. Perhaps that’s why Starbucks eschews plain soy milk in flavor of sweetened vanilla soy milk as its only non-dairy alternative. Soy milk has the most protein of the non-dairy milks; but on the down side, processed soy isoflavones can affect hormones, raising the risk for breast cancer; they can also depress thyroid function. Unless it’s organic, soy milk is likely made with GMO soybeans. Soy is the highest milk alternative in sales, but that’s because it’s been around for so long and anyone who has drunk it for years has no incentive to change. But almond milk is closing in!

    Other non-dairy milks are on the shelves, and no doubt more will follow.

    Cashew milk is beloved by our vegan expert Hannah Kaminsky, who drinks and cooks only with non-dairy milks. We should have tried it by now, but are too enthralled by almond milk.

    We tried oat milk once, and didn’t care for it. Ditto with flax milk. Be your own judge.



    TIP OF THE DAY: Burger Salad & Salad Burger

    For years we have been enjoying the Burger Salad at Five Napkin Burger in New York City. It’s evolved over time, but initially consisted of a big bowl of beautifully arranged baby greens and colorful veggie complements, in a perfect vinaigrette. Atop was a plump burger: beef, salmon, turkey, veggie or a solid piece of grilled tuna.

    We love good bread and can [alas] eat loaves of it. But burger buns—even when heavily seeded or made of brioche—rarely fall into that group. And they get soggy.

    So when Five Napkin Burger presented a menu of burger salads in addition to conventional burgers, we tried a salad and were hooked. We were never a neat burger eater, so enjoyed the bonuses: no meat juices or ketchup dripping onto us when we raised the burger to our mouth.

    While it could be a calorie- and carb-cutting alternative for some, let us hasten to say that we enjoy our burger salad along with the establishment’s excellent onion rings, sweet potato fries, and a beer.

    Today’s tip is not just a burger salad, but for those who still want their bun, a salad burger (below).


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    Our favorite way to enjoy a burger this burger salad from Five Napkin Burger. Photo courtesy Five Napkin Burger | NYC.


    To start, think of your favorite salad and assemble the ingredients. Is it spinach salad? Cobb salad? Chopped salad? Salade Niçoise? Spicy greens (arugula, radish, watercress)? Tortilla salad?

    Create your burger salad from those ingredients; and if the original salad contained chicken, turkey or other meat, consider adding small amounts of them—a mixed grill burger salad, as it were.

    You can make a bacon cheeseburger salad or a diet burger burger salad. You can add seeds for more nutrition. And there are ways to cut calories. But here’s a list of options for starters:


  • Lettuce: mixed greens (we love to add arugula and cress, but have peaked on kale)
  • Salad veggies: bell pepper, carrots, celery, cucumbers, fresh herbs (basil, cilantro, dill, mint, parsley), radishes
  • Tomatoes: cherry, grape, sliced, sundried—or substitute pimento (roasted red pepper)
  • Onions: green (scallions), red, sweet

  • Cheese: crumbled, cubed, julienned, shaved ribbons or shredded
  • Extra veggies: broccoli florets, cauliflower, chiles, fennel, green beans, mushrooms—raw, pickled, roasted or steamed
  • Fruits: berries, dried fruit, mandarin or orange segments, sliced stone fruit, apples or pears
  • Luxury veggies: artichoke hearts, avocado, endive, hearts of palm, radicchio, water chestnuts
  • Seasonal veggies: for example, asparagus and green peas in spring; corn, yellow squash and zucchini in summer
  • Proteins: bacon, beans or legumes (chickpeas, lentils), ham, hard-boiled eggs, tofu/seitan, seafood (we recently created a modern surf and turf burger salad with grilled shrimp), slices or cubes of poultry, salami, sausage, etc.
  • Starch: boiled potatoes, cooked grains, small pasta shapes
  • Garnishes: anchovies, croutons, nuts, olives, peppadews, pepperoncini, pickles, seeds (chia, flax, pepita/pumpkin, sunflower, toasted sesame), sprouts

    A burger salad begs for a delicious vinaigrette. Here’s our template for making a vinaigrette recipe you’ll love.

  • Some people are calorie and fat counters. If that’s you, go for a dressing of plain balsamic vinegar (conventional or white balsamic). It makes a delicious dressing with just 14 calories per tablespoon.
  • Another direction is to use lemon, lime or yuzu juice. Yuzu is imported from Japan and pricey, but worth it.
  • Low-calorie salsa also works, plain or mixed with a bit of salad oil. For a creamy dressing, mix salsa with plain Greek yogurt.
    However, before you avoid salad oil, ask any nutritionist, the FDA or the American Heart Association: Two tablespoons daily of a heart-healthy oil are important for general health and specific conditions*. The recommended oils are monounsaturated, and include avocado oil, canola oil, olive oil and peanut oil.

    It’s time to stop looking old-school at “calories” and “fat”—an old school way of looking at diet—and focus your choices on health and nutrition.


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    Plan B: Top your burger with a salad.
    Photo courtesy Umami Burger | Hudson



    Instead of topping salad with a burger, you can top a burger with salad.

    Far more than a bunless burger or “diet burger”—the type served by our local diner and others, which plates a burger patty with lettuce, tomato, onion and a scoop of cottage cheese—a salad burger tops your burger with a flavorful salad.

    As you can see in the photo, it can be simple mixed greens, very lightly dressed. Since the burger is America’s favorite food, if you’ve been meaning to add more salad to your diet, here’s your chance.

    Monounsaturated fats deliver many health benefits, including:

  • Decreased risk for breast cancer.
  • Reduced cholesterol levels. The American Heart Association recommends the consumption of monounsaturated fats to improve one’s blood lipid profile.
  • Lower risk for heart disease and stroke. The FDA recommends that .8 ounce daily—about 2 tablespoons—may “possibly prevent coronary disease.”
  • Weight loss, when switching to monounsaturated fat from polyunsaturated fats (corn oil, safflower oil and soybean oil, among others) and saturated fats (largely from animal products: meat, dairy, eggs).
  • Less severe pain and less stiffness for sufferers of rheumatoid arthritis. Diet plays a role in reducing the pain and stiffness of those who already have rheumatoid arthritis.


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