After years of blogging on the topic as a food allergy advocate, Sloane has turned her challenges into a helpful book: Allergic Girl: Adventures in Living Well with Food Allergies.

As an LMSW (Licensed Master Social Worker), Sloane advises others on how to move beyond the fear of food allergies and live a full and enjoyable life while dining out, dating, attending work functions and traveling.

Anyone who has food allergies—or a loved one with food allergies—will find this book very valuable.

Have a gluten allergy? Check out our reviews of delicious gluten-free foods.

Switch a green salad for a bean salad, beet salad or hundreds of other options. (photo © Sarsmis | iStock Photo).

Leafy greens make up only one of seven categories in Chef Joyce Goldstein’s book, Mediterranean Fresh: A Compendium of One-Plate Salad Meals and Mix-and-Match Dressings.

In the Mediterranean, “salad” includes everything from tabbouleh to white beans and prawns in a lemon dressing, to small plates of mezze, antipasti, and tapas.

Other salad categories are based on beans, fruits, grains, and proteins, such as meat, poultry, seafood (and although not part of Mediterranean cuisine or this book, tofu).

Vegetables need not be green: Think of these two recipes in the book:

 
Alternative dressings change the nature of the dish. Substitute walnut vinaigrette with the beet salad and it goes from Greek to French. Substitute tahini dressing and it becomes Middle Eastern.

Here’s Chef Goldstein’s recipe for a mint vinaigrette. Toss it with matchstick-sliced zucchini and carrots; use it with asparagus, bean salad, beet salad, carrot salad, citrus salad, grain salad (bulghur or quinoa, for example), seafood salad, and spinach salad.

Ingredients

 
Preparation

1. COMBINE lemon juice and chopped mint in a small saucepan. Bring up to a boil and remove from heat. Let steep for about 10 minutes. Strain into a mixing bowl. You will have about 1/4 cup.

2. ADD the remaining ingredients and whisk them together. Toss with salad ingredients and serve.

More about Chef Joyce Goldstein.
 
 

There are two types of fat.

 
> Check out the different types of cooking fats.
 
 
UNSATURATED FATS: GOOD

Essential Fat

Essential fats such as Omega 3 are found in nuts and seeds. The body does not produce these fats, but they are essential to health. They can be found in good quantity in dark-fleshed fish, nuts (walnuts have the most alpha-linolenic acid, an important Omega 3) and seeds (in order of most nutrition: pumpkin seeds, hemp seeds, chia seeds, sesame seeds, flaxseeds, sunflower seeds [source]).

Monounsaturated Fat

The healthiest type of fat, monounsaturated fat is actually beneficial fat. It promotes heart health and might help prevent cancer and a slew of other ailments.

It’s best known for lowering “bad” LDL cholesterol levels without negatively affecting the “good,” artery-clearing HDL cholesterol. Avocado oil, canola oil, olive oil and peanut oil are rich in monounsaturated fat.

Whatever fats you’re using now (other oils, butter, lard): switch over as much as you can to monounsaturated fat.

Polyunsaturated Fat

A moderately healthy fat, polyunsaturated fat lowers LDL cholesterol but also reduces levels of HDL cholesterol. Polyunsaturated fat is the predominant type of fat in corn oil, safflower oil and soybean oil, among other vegetable oils. If you use these oils, trade up to a monounsaturated fat.
 
 
SATURATED FATS: BAD

Saturated Fat

Saturated fat is unhealthy fat and should be consumed in moderation. The body converts it into artery-clogging cholesterol, which greases the path to heart disease.

Saturated fat is mostly found in animal products and is solid at room temperature. It is the white fat you see along the edge or marbled throughout a piece of meat and is the fat in the skin of poultry. So when you look at that beautiful marbled steak, recall that beauty is more than just skin deep—in this case, it can go deep enough to kill you.

Saturated fat is also found in “healthy” animal products like milk (except for 0% fat milk) and foods made from milk (cheese, ice cream, yogurt), as well as in tropical oils such as coconut oil.

One should limit one’s intake of saturated fat from animal sources. Unfortunately, the American diet is full of it. The saturated fat from plant sources, such as coconut, are more benign.

Trans Fat

Is there anyone who hasn’t heard that trans fat is the worst type of fat? A problem created by Big Manufacturing (and now being corrected by food manufacturers, in response to consumer demand and local government mandate), most trans fat is produced by forcing hydrogen into liquid polyunsaturated fat (the process is called hydrogenation).

Margarine has traditionally been made this way. The process gives the fats a longer shelf life and helps stabilize their flavors.

When hydrogenated, the benign polyunsaturated fat is turned into trans fat, which is recognized by the body as a saturated fat. The body then converts the trans fat to cholesterol, which raises LDL levels and lowers HDL levels.

What’s worse, researchers have discovered that unlike regular saturated fat, trans fat disrupts cell membranes, upsetting the flow of nutrients and waste products into and out of the cell, and may be linked to reduced immune function and possibly cancer.

Trans fats do occur naturally in small amount in meat and dairy, but the primary source to worry about is in highly processed/artificial foods.

 
 
IT’S YOUR CHOICE

Your health goal should be to make dietary fat choices from the monounsaturated fat group (avocado oil, canola oil, olive oil and/or peanut oil).

Just be aware that fat calories add up quicker. Fat is very energy dense when compared to carbohydrate and protein. It contains more than twice the calories per gram (fat has 9 calories/gram, carbs and protein 4 calories/gram). Thus, if you consume the same amount (in weight) of fat as protein or carbs, your calorie intake will be more than doubled.

Here are guidelines from the Harvard School Of Public Health:

[2] Not so good: All milk products—cheese, ice cream, milk, yogurt, etc.—contain not-so-healthful saturated fat, except for those that are labeled 0% fat (photo © FAGE).

[3] Not so good: Ice cream is full of saturated fat, but you can buy lowfat and fat-free versions (photo © Dearborn Market).

[4] Good: Dark-fleshed fish, nuts, and seeds are full of essential fats (photo © Sea Delight).

[5] Good: nuts and seeds. Walnuts are the healthiest nut. Here are the top seven best nuts to eat (photo © Good Eggs).

 
Of the 30% of your daily calories that come from fat, no more than 10% should come from saturated fats. Thus, on the 2,000-calorie diet, consume no more than :

 
It’s pretty easy math; and it puts you on the road to enjoying healthy, good-for-you fats.
 
 

CHECK OUT WHAT’S HAPPENING ON OUR HOME PAGE, THENIBBLE.COM.

Bison is an incredible red meat: sweet, juicy, and very low in fat/cholesterol (lower, in fact, than skinless chicken breast and many fish—see bison nutrition information).

Bison meat is available in just about every cut that beef is. After all, cattle and bison are relatives with similar builds.

But it’s precisely because there’s so little fat that bison needs to be enjoyed medium rare. If cooked further, there’s not enough fat to keep the meat moist.

Whether you’re looking for a bright new taste or want to continue to enjoy red meat without high cholesterol, bison can be your new food buddy.

This video shows how easy it is to cook a bison burger, bison filet mignon (with broiled, balsamic-glazed peaches) and bison strip steak (with caramelized onions).

Let us know how your bison turns out!

FOOD TRIVIA: There is no “American buffalo.” The animal erroneously called buffalo in the U.S.—the one that appears on the nickel—is the bison. Here’s the difference between bison and buffalo.

Season and cook steaks and chops like
the experts. Photo courtesy Allen Brothers.

Most people season their meat prior to cooking, for flavor and to get a surface crust.

Use this technique, from the experts at Allen Brothers, providers of fine meats to Morton’s The Steakhouse, Emeril Lagasse, Art Smith, Charlie Trotter and other chefs of renown:

How To Season Steak Like The Experts: Salt, Pepper & Olive Oil Mix

Steaks and chops can be broiled or grilled:

Sear & Roast
This popular restaurant technique sears the meat on the stove top, then finishes it in the oven:

 
Let the meat rest for 10-15 minutes when it comes off the fire. This allows the natural juices that seep to the center during cooking to redistribute throughout the cut, making the meat moister and juicier.

Use a cooking thermometer*. Since food continues to cook after it is removed from the heat, use the guide below but remove the meat when the thermometer reaches 5° below the desire internal temperature.

*We use this instant-read thermometer. It’s top-of-the-line; you can find a typical instant-read for $10-$20. But we love this one. It’s a great gift for a serious cook.

Cooking Temperatures

 
How To Grill Steaks & Chops

 
How To Broil Steaks & Chops

 
Find more about beef plus recipes in our Gourmet Beef section.