Category Archives: snacks

Book reviews: 3 health-smart and delicious cookbooks

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I love to cook. I love to eat good food. As age has begun creeping up, my granddaughter’s growing older, and I keep learning more, I find myself thinking more and more about the nutrition in the things we eat. I happen to be lucky enough to love vegetables, which many people don’t – including most kids – so it’s not hard for me to get my big doses of vitamins with pure vegetables like tomatoes (according to my Fitbit food tracker, they are the #1 food I consume across all meals every day of the week), orange squashes, romaine, kale and spinach, to name a few. But that just doesn’t work for a lot of folks – some of whom may also have physical conditions that require special consideration in their meal planning.
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Below are three books I’ve recently been asked to review, and I gotta tell you, these are all three excellent books for eating delicious and nutritious foods every day of your life – one addresses stomach issues, another diabetes, and the third is about just plain wonderful recipes that also give you tons of extra nutrients. Five stars for all three.
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    1. pH Balance for GI difficulties
      pH Balance for GI difficulties

      The pH Balance Health & Diet Guide for GERD, IBS & IBD: Practical Solutions, Diet Management and 175 Recipes, by Dr. Fraser Smith BA, ND, Susan Hannah BA, BScH, and Dr. Daniel Richardson BS, MSc, PhD, DAANC, CNC. This is a carefully researched guide to helping people with certain disruptive gastrointestinal (GI) disorders. It gives the science behind the digestive system and detailed explanations about how highly processed foods acidify your system, as does a diet high in meat, dairy and sugar. Here are a few of the questions the book answers: Why acidity can contribute to illness in most body systems; why the Western diet is so poorly balanced for pH; and what you can do about it.

      For some people, the initial explanatory section and the many boxes giving more science may be too much information. But if you are suffering from a GI disorder, you want relief. And the suggestions for balancing your system make sense; the recipes are clear and uncomplicated. Plus, we think you’re going to just plain like the food. Check out the recipe for Crispy Coated Veggie Snacks (p. 195) that has you dip zucchini, sweet potatoes, etc. in yogurt, then breadcrumbs and bake. You can make your own Multi-Seed Energy Bars (p 194) with quinoa, sunflower and sesame seeds and puffed rice or millet with sweeteners like natural cane sugar or brown sugar and pure maple syrup or brown rice syrup. Orange French Toast (p. 179) uses orange juice and optional orange liqueur in the soak mix plus an Orange Marmalade Sauce with honey and orange liqueur (or not). Mmm. Don’t you want a piece right now?  Paperback on Amazon ~$21.
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    2. Whole Cooking for diabetics and other food lovers
      Whole Cooking for diabetics and other food lovers

      Whole Cooking and Nutrition: An Everyday Superfoods Approach to Planning, Cooking and Eating with Diabetes by Katie Cavuto. Thorough, user-friendly science and recipes for diabetics and anybody else who appreciates delicious foods that happen to be healthy, too. The author’s Italian, so there are some wonderful recipes that feature those full-flavor ethnic secrets. She offers a whole section on how to make your own way-healthier versions of pantry staples like tomato sauces, applesauce, nut milks, spice blends and other special dressings and spice-up-your-dishes condiments. Think: Everyday Roasted Garlic (p. 64) which she says you can spread on crackers, whisk into dressings, sauces and dips and swap out for fresh garlic in soups and baked dishes. You simply bake it with olive oil, squeeze out the cooked cloves, cover with a bit of oil and keep in the fridge for two weeks. You’ll feel virtuous for the nutrition and happy with the taste. Plus she gives a great recipe for using it: Garlicky Grilled Pork Chops with Navy Beans (p. 214) that also includes fresh lemon juice, lemon and orange zest, her Herb Oil (p. 60), parsley, canned navy beans and her Olive Tapenade (p. 113).

      The Sweet Potato Oats (p. 96) breakfast dish amps up the nutrition of a bowl of oatmeal with the addition of almond milk and sweet potato puree (you can use canned) and is seasoned with vanilla, cinnamon and maple syrup. The Chicken Sausage and Lentil Soup (p. 184) with Swiss chard, seasoned with thyme and fennel seeds, is her Italian family’s lower-fat version of a classic.

      Cavuto’s vegetable sides and mains offer some unique ways to put life into potatoes, red pappers, spaghetti squash (with walnut arugula pesto!) and more. Think about Roasted Cabbage “Steaks” with Vinaigrette (p. 150) – thick center cuts basted with vinaigrette and baked. The recipe for Roasted Green Beans with Smoked Paprika (p. 137) introduces a brilliantly easy way of seasoning and then cooking them in a very hot oven and dressing with a bit of fresh orange juice. All simple and delicious. Each recipe also gives full nutrition info plus the diabetic exchanges. Kindle $8, paperback $13 on Amazon.

    3. Get more nutrition and flavor in your food
      Get more nutrition and flavor in your food

      Sneaky Blends: Supercharge Your Health with more than 100 Recipes Using the Power of Purees, by Missy Chase Lapine, The New York Times Bestselling Author of The Sneaky Chef: Simple Strategies for Hiding Healthy Foods in Kids’ Favorite Meals. This and her other books are based on a brilliant idea: that you can add bales of nutrition – and serious extra flavor – to almost any recipe by using a super-nutritious puree of vegetables and/or fruits as one of the ingredients in a recipe. And she proves it with recipes for everything from appetizers, dips, salads and soups to entrees and desserts.

      I gave up eating pancakes a couple of decades ago when I discovered they left me starving an hour after I’d eat them. But my 9-year-old granddaughter loves pancakes – and generally eats the usual ones that are nothing but a load of empty calories and carbs. Lapine puts her Cinnamon Oat Protein Pancakes recipe (p. 123) on nutritional steroids by including 1/4 cup of Carrot-Sweet Potato “Base Blend,” (p. 86) some oatmeal and a couple of scoops of vanilla protein powder into the batter that’s also made with ricotta cheese, cinnamon, vanilla, and a tablespoon of maple syrup (yes, in the batter). I’m telling you, I can’t wait to make these even for myself.

      Lest you freak out about the whole “base blend” concept – which seems to imply a bunch of extra work – Lapine gives ideas to substitute in a pinch (for example, baby food), though she points out that the original purees (most of which sound fairly simple to make like spinach-blueberry) are superior in nutrition and flavor. The idea is to combine a vegetable and fruit (2 veggies in the case of sweet-potato/carrot) and puree them together. She recommends using time-saving frozen versions of many veggies like sweet potatoes, carrots and butternut squash (for this last, she also gives a smart and easy new way to prepare). Adding purees to original salad dressing recipes, she says, ups the nutrition sufficiently that you “don’t have to eat your weight in greens to get your daily allowance.” {smile!} Check out her All Hail Eggless Caesar Dressing (p. 182, uses her Cauliflower Base Blend) on raw kale with grated hard-boiled eggs. Or her Raspberry-Beet Vinaigrette (p. 187) on arugula with goat cheese. Kindle $15, paperback $13 on Amazon.

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Chicago Loop welcomes The Kimpton Gray Hotel

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Cool seat in the Kimpton Gray Hotel lobby
Cool seat in the Kimpton Gray Hotel lobby

The Kimpton Gray Hotel, 122 W. Monroe St. at LaSalle, is the newest upscale lodging option in the heart of the Chicago Loop’s legal and financial district. Located on the second floor, the lobby – known as “The Living Room” – welcomes guests with coffee, tea and muffins in the morning and wine and cheese receptions each evening. Naturally, the Wi-Fi is free. The huge arched windows, framed with floor-to-ceiling black velvet draperies with gold headers, let in natural light and spotlight views of bustling Monroe and LaSalle Streets.

Just off the lobby guests can join locals for lunch, dinner, drinks and more in the bar and restaurant Vol. 39, so named because it refers to the legal volumes that fill the bookcases surrounding the eating area. Handsome lighting and luxurious seating arrangements are perfect for intimate meetings, whether business or pleasure.
The new hotel is the dramatic result of a complete rehabilitation of the former New York Life Insurance building, originally built in 1894. A sweeping marble staircase leads from the entrance to the second floor lobby – graced with the sound of a jazz quartet at the grand opening. Many of the hallways in the 15 floors are still lined with the original marble. At the grand opening designers made dramatic use of lighting – electric, multi-colored, candles, spots and more – to showcase decorations and finishes. A large section of the meeting room space was strikingly decorated with candles and complementary yet completely different items to hold candles and flowers.
The elegant modern bar at Steadfast
The elegant modern bar at Steadfast

Besides Volume 39, guests and locals can select breakfast, lunch or dinner available at Steadfast, the restaurant and bar located at 120 W. Monroe and situated within the main floor of The Kimpton Gray. Its menus offer unique items like duck liver mousse crostini and a laminated brioche sandwich with Serano ham, Manchego, quail egg and caviar.

Check out unique menu items at Steadfast
Check out unique menu items at Steadfast

The presidential suite was beautifully appointed with sleek modern fixtures in a gray/white/black theme and was, well, presidential in its grandeur – easy to picture a president relaxing there. Other size rooms and suites were equally handsome though somewhat smaller, of course. On the 15th floor the rooftop restaurant/bar BOLEO offers a menu with a South American flair and a comfortable place to take in some unique views of downtown. The grand opening featured a hot-tempo video/DJ combo and soulful trumpet by Kafele playing along.

Kafele playing hot licks in the cleared-out dining space of Boleo
Kafele playing hot licks in the cleared-out dining space of Boleo
Elegant. Understated. Service-oriented. Kimpton always does a great job. And now The Gray is a new top pick among the Chicago Loop’s eat-drink-and-stay choices.
Even the powder rooms are cool at The Kimpton Gray Hotel
Even the powder rooms are cool at The Kimpton Gray Hotel
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Fogo de Chao – meat-and-more-lovers paradise downtown Chicago

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New for fall butternut squash and sweet potato soup
New for fall butternut squash and sweet potato soup

The front corner window of Fogo de Chao Brazilian steakhouse, at 661 N. LaSalle and Erie Street, contains a large open fire pit. And when the attendant inserts giant skewers of meat into several evenly spaced holding slots, it means – as it does in Brazil – that this restaurant is now open for business. And that’s one way you know that Fogo de Chao is serious about meat. Went in to try several new menu items for fall with a view to telling you about them.

Yes, as the menu indicates, this place is all about the meat. But the warm mini popovers they serve as soon as you sit down are murderously good – and the little floury gems are even more irresistible with bits of cold butter (you have to ask for that). Had to restrain myself – knew there was a barrage of meat coming soon. But first, the beautiful Market Table and Feijoda Bar.

Vegetables, legumes and grains galore – gorgeous with color, shine, freshness, contrast. Just beautiful, and tastes as good as it looks. And here they sneak meat into even the new-for-fall endive pear salad – peppery bacon complements the lightly dressed fruit-greens-onion combo. For the kale salad, raw leaves are massaged with a dressing just puckery enough to offset the slightly bitter green. A colorful tabbouleh salad is chock-full with fresh herbs and onion and just touched with oil. The carrot and green bean medley – deliciously fresh, lightly dressed, studded with sesame seeds and cooked a pointe – tastes of the garden.

The special new-for-fall blackberry cocktail, Blackberry Azedo, is made with fresh blackberries muddled with mint and shaken with Hendrick’s Gin, Crème de Cassis (black currant liqueur), and a house-made lime sour. A drink with delicate blackberry flavor minus the harassment of the seeds – pinkish purply color, lightly sweetened, topped with a fresh mint leaf. The server couldn’t quite get why I was asking to have the cocktail as dessert. Would’ve been a nice finish to the meal. But it didn’t go amiss, either, as an accompaniment to the food.

When you’re seated for the full meat-lover’s dining experience ($52.95 any night of the week), you’re given a little cardboard coaster that acts as your signal to the waitstaff that you’re ready to quit eating salad and start eating meat. When you turn it from red (salad) to green, they start bringing huge skewers of many different meats and combinations of meats that they slice off for you. And it’s nice that you can call upon any server – everyone in the dining room works as a team so you always have someone nearby who can assist you with questions or requests.

The new-for-fall butternut squash and sweet potato soup was creamy and satisfying – perfect for when fall finally arrives in Chicago. And since in Brazil butternut squash is a winter staple, they’ve created a unique salad of it roasted with cinnamon and honey and then tossed with cranberries and feta.

Okay, first slice of meat, recommended by the server, is the super juicy bottom sirloin off one of the giant skewers. Good flavor – fire-roasted with only salt for seasoning, you really get the flavor of the meat. Which may be all you need. Or maybe you’ll like it dipped in the horseradish sauce or one of the other half dozen choices (BBQ, steak sauce, chimichurri, hot sauce, mint jelly for lamb). Sides that come with both meat and fish options include garlic mashed potatoes (super light and airy if a bit salty), fried bananas, and polenta cut in French-fry-style prisms, deep-fried and dusted generously with Parmesan. Wanting to see what the chef would do with fish, we also requested the baked sea bass option ($34.95 a la carte at dinner, $42.95 as full dining experience – or you can order just the Market Table and Feijoda Bar for $28.95).

Back to the main show. Next tried a slice of top sirloin rare. Then a slice of prime sirloin (juicy, good, rare and salty). Both very nice. They are able to slice it off the skewer – you prevent the meat from falling by grasping each cut in a small pair of tongs provided to you for that purpose – in precisely the doneness you want. Impressive. Did not partake of the bacon-wrapped chicken, the pork chop, the chicken and sausage, pork ribs or lamb skewers, but they all looked good. Easy to see why a lot of hungry guys like this place!

The grilled chicken breast was somewhat dry inside but with a tasty char on the outside. It was the perfect chance to use one of the sauces to enhance the taste experience.

While waiting for the sea bass (it takes about 20 minutes to prepare), notice that Fogo has a separate good-sized bar area in addition to the giant dining room. On this early Thursday evening a crowd has already gathered. As the minutes go by, the dining room gets even fuller. The meat-bearers wander freely among the diners with skewers of juicy animal flesh. This grilling technique is the Brazilian steakhouse way, and it’s known there as churrasco. 

The sea bass arrives – cooked perfectly. Lightly crisp on the outside, exuding lovely juices with every tender cut of the fork, and sitting on a bed of large spears of asparagus cooked al dente. The server even brings on a new set of warm sides as the others have grown cold waiting. This Fogo de Chao chef certainly has skills in all areas, and the team is on top of service.

Just after 7 pm, and the place is getting really crowded. What a draw – unlimited amounts of meat, almost-cooked-to-order for one price. For serious meat lovers this beats all to hell the price of a traditional a la carte steakhouse experience. Fogo de Chao is open for lunch (except Saturdays), closed for a bit, then open for dinner each day. And check out the Fogo sampler bites at happy hour (4:30 to 6:30) in the bar only.

Visit the the very bottom of this web page for pricing on all lunch/brunch/dining options

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Gluten-free veggie-rich muffins now at Costco

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Garden Lites choclate veggie gluten-free muffin
Garden Lites choclate veggie gluten-free muffin

While we know how important they are to celiac disease and other sufferers, gluten-free baked goods have in the past mainly made us look elsewhere for treats. But we agreed to try a few samples from Garden Lites because they were also said to be rich in vegetables.

So glad we did. The chocolate zucchini edition tastes pretty rich as well as feeling almost as good in the mouth as a flour-based muffin might. A little less so for the Blueberry Oat version, but still very enjoyable. We ate

Nutrition in Blueberry Oat version
Nutrition in Blueberry Oat version

them straight out of the freezer – heating is recommended to bring out the best flavor – as mid-morning stave-off-starvation snacks. Both were definitely satisfying as regards both taste and to feeling virtuous about the nutrition. Vegetables are the first ingredients listed on all their versions (e.g., zucchini and carrots are first in the list for the chocolate one).

Garden Lites has just introduced these to Costco in the Midwest in boxes of 20. Keep them in the freezer. They’re individually wrapped so no worries about re-sealing the package after opening. Happy to recommend them as healthier satisfying snack alternatives.

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