Quick & Healthy Recipes: Easy Peezy (Healthy!) Sweet "Cream"

Now that high temperatures are finally back in the Northern hemisphere, the cold breakfasts that seemed so miserable a few months back are suddenly the perfect way to start the day.

I don't know about you, but I LOVE a bowl of fresh fruit and whipped cream. It makes for a great dessert, but it's certainly not the healthiest way to start your day.

Alas, here is my couldn't-be-any-easier recipe for a healthier cream that adds body, creaminess, and flavor to whatever you pair it with!

YIELDS: 1.5 cups

INGREDIENTS:

1 cup raw cashews
1 cup cold water
2 teaspoons vanilla extract
1 teaspoon coconut extract

DIRECTIONS:

Combine all ingredients in food processor and mix until a smooth consistency is reached.

For best flavor and texture, refrigerate for at least 4 hours before consuming.

This tastes absolutely wonderful mixed with a cold bowl of fresh fruit!

NUTRITION INFORMATION (per 1/4 cup serving):

141 calories
6 grams fat
1 gram saturated fat
30 milligrams sodium
1.4 grams sugar (naturally occurring)
4.6 grams protein

Excellent Source of: copper, magnesium, manganese
Good Source of: potassium, zinc

You Ask, I Answer: Gummy Bear Food Label

Here's a mystery for you.

I am looking at a bag of Haribo gummy bears. According to the food label, there are 3 grams of protein per serving.

How can that be? I thought candy was just sugar?

-- Marilyn (last name withheld)
New York, NY

I sought out a bag of these gummy bears and immediately looked at the ingredient list: "corn syrup, sugar, gelatin, dextrose, citric acid, starch, artificial and natural flavors, fractionated coconut oil, carnauba wax, beeswax coating, artificial colors: Yellow 5, Red 10, Blue 1."

The answer to your question comes courtesy of the third ingredient -- gelatin.

Remember, gelatin is made from the jelly-like protein substance that remains after dissolving animal tendons, ligaments, skin, and bones in boiling water. Consequently, gelatin is approximately 85% protein.

All gelatin is animal-derived. "Vegetarian candies", meanwhile, use plant-based thickeners.

You Ask, I Answer: Egg Yolk

I heard somewhere that you should keep the yolk when eating eggs as you don't absorb the protein without it.

I know the yolk has the highest concentration of protein but I always assumed that egg whites are also a source of protein, albeit less than a whole egg.

Can you clarify?

-- Lori (last name withheld)
Ottawa, Ontario

Although egg yolks contain some protein (approximately 42% of an egg's total protein content), egg whites contain more.

Additionally, whereas egg yolks are a mix of protein and fat, egg whites are almost entirely made up of protein.

You do not need to eat egg yolk in order to absorb the protein in egg whites.

That is not to say the egg yolk is useless. It's a wonderful source of folate, vitamin A, choline, and the antioxidants lutein and zeaxanthin.

You Ask, I Answer: Protein On The Go

Got an idea for a source of protein for my daughter that I can take with me out and about during the day that doesn't require refrigeration?

-- "n/a"
Via the blog

Nuts are always great; peanuts, almonds, cashews, walnuts, and pistachios are easily transportable sources of protein.

Although all nuts should be stored in the refrigerator (to slow down rancidity of fats), it is certainly okay to carry some with you throughout the day.

I am not a big fan of protein bars. The vast majority of them are loaded with added sugar and saturated fats.

More of the Same

Join me as I peruse the breakfast food aisle and analayze the newest offerings.

First up -- Kellogg's Raisin Bran Extra (traditional Kellogg's Raisin Bran with yogurt clusters, cranberries, and almonds.)

While points are scored for the exclusive use of whole wheat and presence of seven grams of fiber, not all is peachy.

The ingredient list displays sugar on six separate occasions, and a cup of this cereal contains as much sodium as two 1-ounce bags (think vending machine size) of Doritos!

Hannah Montana's gruesome invasion of pop culture now extends to cereal thanks to Kellogg's Hannah Montana cereal ("multi-grain secret star cereal with strawberry milkshake flavoring.")

The product's nutrition label, much like Miley Cyrus' vocal capability, is absolutely lackluster.

One cup offer a paltry gram of fiber, 2 grams of protein, and five times more sodium than potassium (the marker of a heavily processed food).

The ingredient list doesn't fare out much better. First up on the list? Corn meal.

Since the cereal is made from corn and oat, it is obnoxiously advertised as "multi grain" (literally meaning "more than one grain" and further proof that "multi grain" has nothing to do with fiber content!)

Let's move on to Pop Tarts' newest flavor, chocolate banana split ("white dough, banana/chocolate striped filling, white base frosting, and crunchlettes").

Just one of these toaster pastries (not exactly the most accurate serving size, especially since you get two per individual pack) clocks in at 200 calories, 200 milligrams of sodium, and 4 teaspoons of added sugar.

Despite the illustration of fresh banana slices on the packaging, bananas are missing from the ingredient list.

Underwhelming, yet not at all surprising.

You Ask, I Answer: Quorn

I've seen Quorn products in supermarkets for a while in the same section as frozen veggie and soy burgers.

Do you know anything about them?

-- Doris Kinley
(city withheld), ME

Quorn is a highly popular meat-free alternative in Great Britain that appears to finally be catching on with consumers on this side of the Atlantic.

The main ingredient is a fermented mycroprotein (that means it's fungus/mushroom-related) that provide tastes and textures similar to those of poultry.

Quorn products are not a vegan alternative, though, as they are also concocted with egg protein.

Like soy, this particular mycoprotein is a complete protein and a good source of polyunsaturated fat.

Quorn also happens to be a decent source of fiber, and has been shown to help lower LDL cholesterol levels in some studies.

Keep in mind, though, that your average quorn "chicken breast" contains roughly a quarter of a day's worth of sodium.

You Ask, I Answer: Muscle Milk

There is a supplement drink called Muscle Milk that everybody at my gym (including trainers) seem to be raving about.

It contains protein of course, but focuses more on it's revolutionary fat content (which they coin as Lean Lipids).

[They claim] they help burn fats more efficiently. Being an avid reader of your site, I'm sure this is just another gimmick but is there any truth to the types of fats ingested and improving fat burning?

-- Bexx
Via the blog

Muscle Milk has been the darling of protein supplements for many years.

Can't say I'm surprised, given the aggressive marketing, the taste that closely mimics a milkshake, and the scientific-sounding hype about "fat burning", "lean muscle-promoting" properties.

Before I address my issues with the product, let me say a word about personal trainers.

I have met many personal trainers who are knowledgeable about nutrition and have studied the science appropriately, but also met a fair share who consider themselves experts simply because they subscribe to muscle magazines (most of which, by the way, take generous amounts of advertising dollars from protein-supplement manufacturers).

Before you take nutrition advice from a personal trainer, find out what their credentials are.

Onto Muscle Milk.

The claim that Muscle Milk "burns" fat rather than store it is inaccurate.

Downing three Muscle Milk shakes a day (as the company recommends) in conjunction with a sedentary lifestyle will undoubtedly result in weight gain and stored fat.

Remember: excess calories that are not burned off are stored as fat no matter what their source is.

I do not deny that liquid calories can be helpful for building mass in conjunction with weight lifting, since it is easy to add hundreds to your day with just a few gulps.

However, rather than spending money on powders filled with artificial sweeteners and various chemicals, opt for real food. Blending skim milk, peanut butter, a banana, and some ice cubes provides an appropriate balance of nutrients for a post-workout snack.

I am even more baffled by Muscle Milk's boast that it is a "low-carb" formula. If recovering from a workout is the goal, you need equal amounts of protein and carbohydrate, which is why you are better off having a glass of skim milk and a slice of whole wheat toast or fresh fruit with some cottage cheese.

Restricting carbohydrates after a workout makes no sense.

Remember, too, that muscle growth is ONLY achieved by stressing a muscle. People would benefit more from learning proper weight-lifting techniques and movements than chugging down hundreds of grams a protein per day which simply get excreted in urine.

It is products like this that inspired my recent "Enough is Enough!" posting.

People who claim to see "results" from Muscle Milk don't realize that the credit should simply be given to efficient workouts and excess calories, not "magic ingredients" in a supplement.

You Ask, I Answer: Calorie Discrepancies on Food Labels

Why does the nutritional information on labels of the (seemingly) same product, but from different companies, have different data?

The one that I noticed today was when I bought Hodgson Mill's oatbran. It says 40 grams has 120 calories, but Mother's oat bran says 40g is 150 calories. Shouldn't these be the same?

They both state that the only ingredient in the box is oat bran.

Another example (that got me started on this) was canned black beans.

Again, the serving side listed on the can is always approximately the same (I've even checked the weight, not just the half cup measurement) and the calories listed can range from 90 to 130, depending on the brand.

Do you know why this is?

I understand that companies have some fudge-room for their nutritionals, but these examples seem like there shouldn't be that much of a difference.

-- Michelle Pope
(location withheld)

Ah, welcome to the twisted maze that is calorie labeling!

This is an excellent question, as it gives significant insight into labeling laws and regulations.

Come on in and sit a spell, though, because this can be initially confusing to the untrained eye.

First of all, remember that calorie figures higher than 50 can be rounded off to the nearest 10-calorie increment.

In other words, if a serving of cereal adds up to 134 calories, it can legally be displayed on the label as 130.

Similarly, a serving containing 156 calories is often shown as 160 calories for simplicity's sake.

Now we get to the more complicated issues.

Although you often see references to carbohydrates containing 4 calories per gram, they technically contain 3.6 calories per gram.

The "4 calories per gram" figure is commonly used -- and referred to everywhere, including this blog -- in order to facilitate in-your-head multiplication and estimation.

Additionally, since protein technically provides 4.2 calories per gram, the logic is that by portraying both those nutrients as containing 4 calories per gram, final estimates are very close to actual totals.

That said, some companies arrive at their calorie totals by allocating 4 calories to each gram of carbohydrate in their food, while others -- and this is completely legal, by the way -- allocate 3.6 calories per gram.

On top of that, all macronutrient figures are rounded off. In other words, a serving of food containing 29.5 grams of carbohydrates shows up as containing 30.

So, company #1 may choose to keep it simple and multiply that rounded figure (30 grams) by the rounded-up "calories per gram" figure (4 calories per gram) and come up with 120 calories.

Meanwhile, company #2 can instead opt to multiply the technical figures (29.5 grams of carbohydrate x 3.6 calories per gram) for a grand total of 106 calories!

Then we have the issue of fiber, which comes into play with both of your food examples.

If food companies choose to, they may leave out grams of carbohydrates from insoluble fibers in their final calculations.

Taking all that into consideration, you can see why the same amount of the same food does not always yield the same food label.

Quick & Healthy Recipe: No-Bake Brownie Truffle Bites

I can't think of an easier, quicker recipe.

My favorite part of serving these is telling people the rich dessert they are enjoying takes no more than five minutes to prepare!

Added bonus: each bite is a good source of vitamins, minerals, and phytonutrients!

YIELDS: 12 bites/balls

INGREDIENTS:

1/2 cup walnuts
1/2 cup raisins
5 tablespoons cacao powder or unsweetened cocoa powder (pictured at left)
2 tablespoons unsweetened shredded coconut
1 1/2 teaspoons vanilla extract
1/8 teaspoon salt

OPTIONAL ADD-ONS:

1 1/2 tablespoons ground flaxseed/oat bran/wheat germ
1 1/2 teaspoons coconut extract
1 teaspoon cinnamon

INSTRUCTIONS:

Grind walnuts in food processor.

Add raisins and blend.

Add remaining ingredients and process again.

Scoop out mixture, in the shape of small truffle-like balls, onto baking sheet.

Refrigerate for at least 2 hours.

Enjoy!

NUTRITION INFORMATION (for 3 "bites" without add-ons):

205 calories
3 grams saturated fat
5 grams fiber
5 grams protein

Excellent source of: copper, iron, magnesium, manganese, phosphorus, potassium

Good source of: fiber, folate, monounsaturated fat, thiamin, vitamin B6, vitamin C

You Ask, I Answer: Velveeta

What in the world IS Velveeta exactly? Cheese?

If so, why is it less expensive and "more melty" than cheddar, like all their commercials say?

-- Corey Clark
(location withheld)

Velveeta, which has been "pleasing families since 1928" (at least that's what Kraft says), is processed cheese.

This is different than pure cheese, as it contains added milkfat, water, and some emulsifying agent (in order to mix the fat and water evenly.)

A look at the ingredient list reveals:

Milk, water, milkfat, whey, whey protein concentrate, sodium phosphate, milk protein concentrate, alginate, sodium citrate, apocarotenal (color), enzymes, cheese culture.

In case you're wondering, alginate is a thickener and emulsifier derived from a brown algae (similar to carrageenan.)

Velveeta is very far from achieving "100% cheese" status. It's not even 51% cheese (if that were the case, it could be sold as a "pasteurized prepared cheese food").

Since it is approximately 40% cheese, though, it has to be legally advertised as a "pasteurized prepared cheese product."

Its low cost comes down to the fact that Velveeta is, in essence, "washed down" cheese.

This is also the reason for its unique melting properties. Its chemical makeup is different from traditional cheese, which is why it does not react to heat in quite the same way as, say, a slice of Swiss cheese.

While we're comparing the two, let's take a look at their respective nutrition facts.

One ounce of Swiss cheese contains:

106 calories
8 grams of fat
5 grams of saturated fat (25% of a day's worth)
54 milligrams of sodium (a mere 2% of a day's worth)
8 grams protein
22% of the Daily Value of calcium

One ounce of original Velveeta, meanwhile, adds up to:

80 calories
6 grams of fat
4 grams of saturated fat (20% of a day's worth)
410 milligrams of sodium (17% of a day's worth)
5 grams of protein
15% of the Daily Value of calcium

Velveeta's sodium value is even higher than that of higher-in-sodium cheeses like cheddar (174 mg per ounce) and provolone (245 mg per ounce.)

For what it's worth, Velveeta sales experienced quite a spike in 2008.

Kraft executives also explain that Velveeta sales increase approximately 50 percent on Super Bowl Sunday!

Quick & Healthy Recipes: Sweet Quinoa Breakfast

Here's a delicious -- and healthy! -- alternative to oatmeal for these wintry days.

YIELDS: 1 cup (2 servings)

INGREDIENTS:

1 cup prepared quinoa (follow instructions on box; as with rice, you can make one large batch and keep it in the fridge for later use)
1/2 cup milk of choice (dairy, soy, almond, rice, etc.)
2 teaspoons vanilla extract (if using unflavored milk)
2 teaspoons honey or agave nectar
1 tablespoon raisins
1 tablespoon raw walnuts or pecans
2 tablespoons oat bran

INSTRUCTIONS:

Place all ingredients in saucepan.

Turn stovetop burner to high and place uncovered saucepan on top. Bring mixture to a boil.

Once boiling is reached, lower heat to simmer and cover saucepan.

Turn heat off after 5 minutes. Let saucepan sit on stove for a minute.

Uncover saucepan, stir, and transfer contents to bowl.

Top with 2 tablespoons oat bran.

NUTRITION INFORMATION (per serving; assuming recipe is made with unsweetened soymilk):

330 calories
1.2 grams saturated fat
100 milligrams sodium
6.5 grams fiber (2.5 grams soluble)
11.5 grams protein

Excellent Source of: fiber, manganese, monounsaturated fat, phosphorus, potassium, selenium, thiamin

Good Source of: iron, niacin, riboflavin, protein

You Ask, I Answer: Protein Bars

I eat Zone Perfect Dark Chocolate nutrition bars, mainly for the protein intake but also because compared to most other Zone bars, they seemed to be less plentiful in sugar content and higher in protein.

However, I am now wondering if these are not the best option for me? I eat one about an hour prior to walking/running.

Sometimes I follow up my walks/runs with some light weights, so I feel like I need the protein more on those days.

Are there other nutrition bars that I should be eating for protein instead?

-- Annemarie F.
(location withheld)

I would much rather you choose a different pre-workout snack, for a variety of reasons.

A Zone bar is basically a candy bar with a little extra protein as well and a variety of vitamins and minerals tacked on so it can be advertised as containing "19 vitamins and minerals."

In theory, the same could be said for Doritos if Frito Lay decided to fortify their nacho cheese flavored chips.

I much prefer you get nutrients from foods that naturally contain them.

Keep in mind, too, that a single dark chocolate Zone bar has as much sugar as three Oreo cookies.

As far as pre-workout foods go, they should be high in carbohydrates and low in protein and fat. Hence, a Zone protein bar isn't the best choice.

The key is to choose high-quality carbohydrates. Refined varieties that offer little nutrition (pretzels, Skittles, animal crackers, etc.) are not the best options.

However, something like an apple, a tangerine, a handful of baby carrots, some plain oatmeal prepared with water, or a toasted slice of 100% whole grain bread are good snacks to eat 45 - 60 minutes before exercising.

Even if you do some weight training, protein is a nutrient that better suited after exercise, not directly before.

Ideally, a post-exercise food should contain a combination of protein, carbohydrates, and fats.

Some examples here would be two or three celery stalks with a tablespoon of your favorite nut butter or one low-fat mozarella string cheese accompanied by a handful of grapes.

The important thing is to always keep caloric intake in mind.

Too many times I see people doing light exercise (i.e: walking at a fast pace on a treadmill for twenty minutes) and erroneously thinking that has to be followed up by a high-calorie protein shake that doesn't accomplish much (other than tack on a few hundred calories).

When it comes to optimal nutrition, think "real food" first.

As far as I'm concerned, Zone bars belong in the "sweet treat" category.

New Year, Tastier You!

Last February, a Canadian reader alerted me to YouBar, a small California-based company created by a mother-son duo that allows customers to create their own nutrition bars from a variety of healthy and organic ingredients ranging from almond butter to dates to ginger, cacao nibs, and oat bran.

I liked the idea enough to blog about it, but never tasted a creation. Until now.

Wow!

One suggested bar (these are mainly offered for first-time customers who may not be fully ready to experiment) named "Great Date With Chocolate" beautifully blends four simple ingredients -- dates, whey protein, honey, and cocoa -- in a 1.8 ounce bar that delivers:

140 calories
1.5 grams of fat
15 milligrams of sodium (that's 0.6 percent of the recommended daily limit)
4 grams of fiber
8 grams of protein

The Breakfast Bar, meanwhile, arrives at an almost identical nutritional profile by mixing dates, egg white protein, honey, coca, coffee crystals, and cinnamon. Deliciously decadent!

If you are feeling creative, head on over to YouBar's website and begin crafting your own delicacy (which you even get to name!).

Give yourself plenty of time, though, as the options are endless. Before you even think about choosing ingredients, decide just how big of a bar you want (the small weighs 1.25 ounces, while a large delivers almost two ounces.)

My favorite part of the process? Once you start mixing and matching ingredients, a nutrition facts label appears on the screen, reflecting your personal bar's nutrition information. No surprises here!

Even the pickiest of creators should be satisfied thanks to the "special requests" option, which enables you to specify preferences like "I want ginger and cinnamon, but could you make it mostly ginger and just a pinch of cinnamon?"

If bars aren't your thing, YouBar also now offers customized protein shakes.

I am not at all surprised at their success and wish them the absolute best as they continue to provide healthy snacking -- and the freedom to choose!

Ready, Set, Scramble!

Scrambled tofu is a highly polarizing brunch entrée.

Many people -- including myself -- love the fluffy texture and savory tones, while others gag just reading those two words on a menu.

In my experience, though, most carnivores who think tofu is the creation of demonic forces with bland palates end up changing their perception of the soy-based food after a few bites of a well-made tofu scramble.

The one kink is that, as delicious as it is, its preparation involves the chopping and dicing of many vegetables.

As wonderful a brunch dish it is, I often find it hard to motivate myself to prepare it on a lazy Sunday morning.

Imagine, then, how pleased I was to stumble upon Fantastic World Foods' tofu scrambler seasoning.

All you need to do is buy a package of extra firm tofu (found at most supermarkets' produce section), crumble it in a bowl, add the seasoning, mix it all up, and then heat everything in a slightly oiled pan.

Best part of all? Each seasoning packet clocks in at 800 milligrams of sodium, meaning that even if shared by just two people (that's quite a bit of scramble!), you are only getting 400 milligrams a piece.

The ingredient list is also a pleasure to read. Barley flakes, dried vegetables, and a variety of spices are the main ingredients.

There is no "onion flavoring" or "celery flavoring," but actual onions and celery. Imagine that!

In total, a tofu scramble prepared this way and shared by two adds up to:

262 calories
1.3 grams saturated fat
400 milligrams sodium
4 grams fiber
21 grams protein

Accompany it with a slice of whole grain toast topped with a tablespoon of your nut butter of choice and you have a nutritious breakfast that is ready to be served before the coffee is done brewing.

You Ask, I Answer: Hummus

Like a lot of other vegetarians, I love hummus, and always thought it was a really good source of protein since it is made from chickpeas.

[However,] I just looked at the nutrition facts for a container of hummus I bought and see that each serving only has one gram of protein.

That doesn't seem right to me. Aren't chickpeas pretty high in protein?

-- Marcus (last name withheld)
Baltimore, MD

I often hear people erroneously refer to hummus as a "protein-packed" spread.

Although it is a decent -- and delicious -- source of heart-healthy fats, it is no protein powerhouse.

You are right -- chickpeas deliver quite a bit of protein. A mere half cup of them adds six grams of protein to your meal.

How, then, do two tablespoons of hummus only add up to one gram?

Simple -- hummus is more than just mashed chickpeas. Garlic, lemon juice, tahini (sesame seed paste), salt, and olive oil round out traditional recipes.

Thus, two tablespoons of hummus contain approximately one tenth of a cup of actual chickpeas!

To get the six grams of protein in a half cup of chickpeas, you would need to eat approximately one cup of hummus.

If adding some protein to your day is a priority, you are better off adding half a cup of chickpeas to your salad (6 grams of protein, 143 calories) than using a cup of hummus as a dip (6 grams of protein, 410 calories).

You Ask, I Answer: Liquid Calories

I've read that we don't really seem to feel full after drinking caloric drinks like soda, [which is why] we can easily guzzle down 600 calories of Pepsi and still feel hungry.

My question is, does this apply just as much to milk, or soymilk?

It seems like while I could guzzle down a full glass of soymilk and not feel that much more satiated, it definitely fills me up more than drinking a glass of Diet Coke.

-- Christine (Last name unknown)
Via the blog

Those studies are absolutely legitimate, but they mainly apply to empty calories like the ones found in soda and fruit drinks (in my mind, KoolAid and its imitations are basically flat soda).

Since these beverages contain nothing but sweeteners, they don't do much in the way of providing satiety. Correction -- they do absolutely NOTHING.

Keep in mind, too, that in your particular case, you are talking about diet soda, which provides zero calories.

Milk and soy milk are more nutritious beverages. They contain protein and some fat (unless you are drinking skim milk), two nutrients that play a significant role in helping us feel full.

This same concept can be applied to food. Take almonds and pretzels.

Pretzels are basically nothing but refined flour -- practically 100 percent fiberless carbohydrate.

Nuts, meanwhile, contains protein, fat, and fiber.

That is why 150 calories of almonds leave you feeling fuller than that same amount of pretzels.

Although liquid calories promote less fullness than solid food, milk and soy milk are certainly more filling than sugar water.

Red, White, and Blue -- And Good For You

With patriotic spirits soaring over the past few days, I thought it would be perfect timing to discuss U.S. Mills' cereal and instant oatmeal products -- easy and very tasty ways to increase your whole grain and fiber intake.

Three quarters of a cup of Uncle Sam's original cereal offers 10 grams of fiber (all derived from the ingredients, not added on for fortification), 7 grams of protein, and 0.5 grams of sugar in a 190 calorie package.

I do wish, however, that this cereal included ground flaxseed (as opposed to whole) for even more of a nutrition boost.

In any case, throw in some sliced bananas, add your milk of choice (dairy, soy, rice, etc.) and you have a filling, wholesome breakfast.

Their instant oatmeal with non-genetically modified soymilk, meanwhile, makes for a wonderfully convenient vegan breakfast.

Simply add water and enjoy...

160 calories
50 milligrams of sodium (that's 220 fewer milligrams than the same amount of Quaker instant flavored oatmeal)
5 grams of fiber
6 grams -- a mere teaspoon and a half -- of added sugar (50% less than Quaker flavored oatmeals)
7 grams of protein

... per packet.

You Ask, I Answer: Mushrooms

From a nutrition standpoint, are all varieties of mushrooms pretty much the same?

Sometimes I see portobello mushroom steak as a vegetarian option at restaurants.

Is it higher in protein than other types?

-- Linda Ahern
Santa Ana, CA

All mushrooms are good low-calorie sources of potassium, phosphorus, and two B vitamins (riboflavin and niacin.)

A cup of chopped mushrooms also offers approximately ten percent of the selenium daily value (although oyster mushrooms come up short in this mineral.)

Portobello mushrooms are not higher in protein than other varieties.

A five-ounce serving only delivers 5 grams of protein (that same amount of tofu offers 15 grams; five ounces of seitan contribute 30 grams; half a cup of black beans adds up to 10 grams.)

Portobello mushroom "steak" as a vegetarian option on a restaurant menu strikes me as rather uninspired, particularly when it is the only meat-free choice.

I can't tell you how many times I have been at events where that is the sole vegetarian dish, and it is literally nothing but a huge, grilled portobello mushroom inside a hamburger bun. Snore!

Many chefs love it, though, because it's very easy to prepare.

You Ask, I Answer/Quick & Easy Recipes: Vegan Alfredo Sauce

I became vegan about two months ago.

I don't really miss many things since I find perfectly tasty substitutes, but yesterday night I found myself craving alfredo sauce (maybe it's the cold weather).

Since I have seen some vegan recipes on the blog, I wondered if you had any ideas as to how I can have alfredo sauce without dairy?

-- Shannon Gibson
St. Paul, MN

You've come to the right place, Shannon!

Although I am not vegan, I enjoy vegan cooking -- it is creative, healthy, and always offers a new experience for the tastebuds.

After several experiments, I crafted a vegan alfredo sauce I have been enjoying for approximately two years.

YIELDS: 6 servings (1 serving: 1/2 cup)

INGREDIENTS

3/4 cup raw cashews
1 cup water
4 garlic cloves
2 Tablespoons lemon juice (freshly squeezed preferred)
1 Tablespoon extra virgin olive oil
1/4 cup nutritional yeast
1 teaspoon salt
1/4 teaspoon pepper (optional)

INSTRUCTIONS

Place cashews in food processor. Pulse for 20 - 30 seconds.

Add water and pulse until cashews and water are evenly mixed.

Combine rest of ingredients in food processor until blended.

NUTRITION INFORMATION (per serving)

150 calories
1.5 grams saturated fat
380 milligrams sodium
4 grams fiber
8.5 grams protein

Good source of: B vitamins (including B12!), magnesium, copper, phosphorus, manganese, potassium, iron

Twisted Logic

For many people, "yogurt" equals "health food."

Although there are cases where this is far from true (i.e.: flavored yogurts that, despite already being sweetened with two tablespoons of added sugar, provide crushed Oreos or tiny M&M's to be added as toppings), plain yogurt is a wonderful source of calcium, protein, and -- in most cases -- probiotic bacteria.

It is no surprise that food companies are always eager to add a pinch of a healthy (or at least healthy sounding) ingredient to their own proucts in hopes of attracting the eyes -- and wallets -- of health-conscious consumers.

Case in point: yogurt pretzels.

Let's begin by keeping in mind that an ounce of regular pretzels adds up to:

110 calories
0 grams of saturated fat
0.5 grams of sugar

Now, consider the nutrition values -- and ingredients -- offered by the yogurt-covered variety.

A 1-ounce serving of Flipz (a prototypical brand of yogurt pretzels) contains:

130 calories
4.5 grams of saturated fat
13 grams of sugar

Although the caloric difference is minimal, we are talking about 20% of a day's worth of saturated fat and a tablespoon of added sugar.

And if you think the yogurt provides calcium, think again.

A serving of Flipz only offers two percent of the calcium daily value -- only as much as one and a half tablespoons of actual yogurt.

It all makes sense when you look at the ingredient list and see that the first ingredient in these pretzels is "yogurt coating," which is mainly made up of sugar and palm kernel oil -- a saturated fat.

Alas, yogurt pretzels undoubtedly fall into the "sweet treat" category.

Consider this: eight Nabisco Nilla Wafers (that's considered one serving) contain only 10 more calories than a serving of yogurt pretzels, as well as a third of the saturated fat and a few less grams of sugar.

Some more food for thought?

Four Nilla Wafers accompanied by a cup of skim milk provide just 40 more calories than a serving of yogurt pretzels, but also half the added sugar, one tenth of the saturated fat, and a third of the calcium daily value.