Protein for Vegetarians

One of the most common concerns expressed to me by vegans and vegetarians is not getting enough protein in their daily diets.

First of all, how much does one actually need? Generally, 20 to 25 percent of one's daily caloric intake should come from protein. For example:

2000 calories/day x 20% = 400 calories/day or 100 grams protein/day
1200 calories/day x 20% = 240 calories/day or 60 grams protein/day

2000 calories/day x 25% = 500 calories/day or 125 grams protein/day
1200 calories/day x 25% = 300 calories/day or 75 grams protein/day

Professor in the Department of Nutrition, Food Studies, and Public Health at New York University, Dr. Marion Nestle, says:

All proteins are made up of the same amino acids. ALL. No exceptions. The difference between animal and vegetable proteins is in the content of certain amino acids. If vegetable proteins are mixed, the differences get made up. Even if they aren't mixed, all you need to do to get the right amount of low amino acids is to eat more of that food. There is no 'need' for animal proteins at all.

Vegetable Protein Sources:
Broccoli -- 4 grams in 1 cup
Brown Rice -- 5 grams in 1 cup
Refried beans -- 7 grams in ½ cup
Soymilk -- 7 grams in 1 cup
Peas -- 8 grams in 1 cup
Tofu -- 11 grams in 5 oz
Oat Bran -- 16 grams in 1 cup
Lentils -- 18 grams in 1 cup
Chickpeas -- 18 grams in 1 cup

Low-fat food combos:
• Hummus and pita
• Rice and beans
• Almost any legume-whole grain pair
• Trail mix
• Low-fat yogurt with granola
• Peanut butter on whole wheat bread or rice cakes
• Lentil soup and a roll
• Vegetarian chili with corn bread
• Tofu-vegetable stir fry over rice or pasta
 
For those who aren't vegans, adding eggs and cheese increase protein value and food choices. With those additions, however, come increases in saturated fat and cholesterol. Eaten in moderation and as part of an otherwise low saturated fat/cholesterol meal pattern during the day, these may be reasonably included.

Food sources: Chris Elam, Meatless Monday
Photo: iStock

In the News:
Vegetarians less likely to get cancer

Meatless Monday

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Our goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet.

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

This week's recipe was in my Weeknight Kitchen electronic newsletter from The Splendid Table, Minnesota Public Radio, Lynne Rosetto Stone. I opted not to add the cheese, so this particular recipe is totally vegan. Easy and delicious, I highly recommend it.

Warm Balsamic Bean Salad on Lettuces
Serves 2 to 4 and doubles easily.

Dressing:
1/3 cup good tasting extra-virgin olive oil
1 medium to large onion, thinly sliced
4-inch branch fresh rosemary, or a generous teaspoon dried whole leaf rosemary
Salt and freshly ground black pepper
1/2 cup water
4 large cloves garlic, diced
Pinch hot pepper flakes
1/4 cup wine or cider vinegar
1/4 cup balsamic vinegar
2 14-ounce cans of cannellini or pinto beans, rinsed and drained

Salad:
6 large handfuls of washed and dried mixed salad greens
1 stalk celery with leaves, thinly sliced
4 ounces of Asiago, Fontinella, or Manchego cheese, shredded (optional)

Directions:

1. Heat oil in a 12-inch skillet over medium heat. Stir in the onion, rosemary, salt and a generous amount of pepper. Sauté 2 minutes, or until the onion is soft. Add the water, garlic, and hot pepper. Bring to a very gentle bubble, cover the pan and cook 3 minutes, or until garlic is soft. Don't let it brown and be careful not to get spattered by the water. Stir in the vinegars and the beans, and set aside.

2. When you're ready to eat, spread the salad greens over a large platter. Scatter the celery, and cheese, if using, over them. Sprinkle lightly with salt and pepper. Heat the beans, uncovered, in the skillet just until they are warm. Spoon beans and the dressing over the salad. Serve immediately.

Note: To help support the online services for The Splendid Table, a contribution can be made here.

Happy and Healthy Eating!

I Heart Cooking Clubs: Week Seven

This week is Potluck at I Heart Cooking Clubs featuring the recipes of Mark Bittman.

I've never eaten rhubarb. So, when I saw this Rhubarb Crisp in Bittman's column, The Minimalist (recipe and video) in the New York Times, I decided to give it a try. I decided if I didn't like the rhubarb I could at least eat the topping which, let's face it, is crazy good.

The fresh rhubarb at my local supermarket was anything but fresh - dry, dirty, shriveled. Imagine my surprise when I found it in the frozen foods section. My purchase actually started a group conversation at the check-out counter.

I only thought it was just okay at first. As it cooled more and more, I went back for another taste and then another. By the fourth taste test I decided it was pretty good. Another first for a crisp was adding nuts (I used walnuts). Great idea for the topping. (My substitutions/adaptions: Frozen rhubarb; lemon juice/zest; walnuts.)

Rhubarb Crisp

Yield: 6 to 8 servings

Ingredients:
6 tablespoons cold butter, cut into small pieces, plus more for greasing pan
2 1/2 to 3 pounds rhubarb, trimmed, tough strings removed, and cut into 1 1/2-inch pieces (about 5 to 6 cups)
1/4 cup white sugar
1 tablespoon orange or lemon juice
1 teaspoon orange or lemon zest
3/4 cup brown sugar
1/2 cup all-purpose flour
1/2 teaspoon cinnamon, or to taste
Pinch salt
1/2 cup rolled oats
1/2 cup pecans

Directions:

1. Heat oven to 375 degrees. Grease an 8- or 9-inch square baking or gratin dish with a little butter. Toss rhubarb with white sugar, orange or lemon juice and zest, and spread in baking dish.

2. Put the 6 tablespoons butter in a food processor along with brown sugar, flour, cinnamon and salt, and pulse for about 20 or 30 seconds, until it looks like small peas and just begins to clump together. Add oats and pecans and pulse just a few times to combine.

3. Crumble the topping over rhubarb and bake until golden and beginning to brown, 45 to 50 minutes.

Rhubarb Crisp is my entry for this week's I Heart Cooking Clubs.

Rhubarb:
This food is low in Saturated Fat and Sodium, and very low in Cholesterol. It is also a good source of Magnesium, and a very good source of Dietary Fiber, Vitamin C, Vitamin K, Calcium, Potassium and Manganese.

Saturdays with Rachael Ray: Tuna Pan Bagnat

This is not your mother's tuna salad. There is no mayonnaise or sweet pickles. No boiled eggs or canned tuna. This is tuna one could be proud of serving to guests, as a sandwich or as a salad.

I wasn't expecting my local grocery store to have fresh tuna, especially on a Saturday afternoon when most everything is gone, but they did. It was red, fresh, and expensive! But, I'm worth it, right? I know this recipe is worth it!

Tuna Pan Bagnat

Rachael Ray / 30  Minute Meals
Yield: 4 servings

Ingredients:
1 French baguette
1 six to eight-ounce tuna steak
1 bay leaf
5 whole peppercorns
Juice of 1 lemon
3 tablespoons capers, drained
1/4 red onion, chopped
1 can artichoke hearts in water, 15 ounces, drained, coarsely chopped
1/2 cup good quality black olives, pitted and chopped
1/4 cup chopped flat leaf parsley
Coarse black pepper, to your taste
2 to 3 tablespoons extra-virgin olive oil, to your taste

Directions:
Crisp baguette in hot oven, then cool to handle. Cut baguette in half lengthwise, on an angle, then split each half lengthwise. (Note: I pull some of the bread from the center of each slice to make a little well. The tuna mixture stays in the sandwich better.)

Put about 1 inch of water, the bay leaf, peppercorns, and juice of 1/2 the lemon into a small skillet and bring to a simmer over medium heat. Add the tuna steak, cover, and simmer until cooked through, about 4 minutes. Remove tuna from the water and allow to cool.

Place tuna in a bowl and separate with a fork. Add capers, red onion, artichokes, olives, and parsley, Squeeze juice of one-half lemon into bowl. Add black pepper and drizzle liberally with EVOO. Toss and adjust pepper and EVOO to your taste.

Pack the tuna salad on to baguette halves and set tops in place. Press down to set the bread and salad together. Note: I open the sandwich and eat one half at a time.

This will be my entry for Saturdays with Rachael Ray hosted by Deborah at Taste and Tell.

After Hours: Margarita on the Rocks

A co-worker asked me if I always had a drink at the end of a work day after I had physically been at our office. Well... yeah. Since I only go to the office two days a week, I thought I had some time to make up so I decided I'd add a third 'hump day' after hours cocktail.

Barefoot Contessa's Real Margarita

Servings: 6

1 lime, halved (for garnish)

Kosher salt (for garnish)
1/2 cup freshly squeezed lime juice (5 limes)
2 tablespoons freshly squeezed lemon juice (1 lemon)
1 cup Triple Sec
3 cups ice
1 cup white tequila

My way: Strain limes and lemon; stir; add ice. Dip rim into mixture then into kosher salt. Pour over ice and enjoy.
Barefoot Contessa's way here.

For those who have tried Ina Garten's alcoholic beverages in the past, you have learned she doesn't joke around with alcohol. Sip cautiously. I almost put someone in the hospital with one of Ina's lemon drop cocktails!

In The News: Nuts

A study released on May 10th in the Archives of Internal Medicine reports that eating about 2.4 ounces (two and a half airplane snacks’ worth) of any kind of nuts every day helps lower total cholesterol and “bad” LDL cholesterol, and improves the ratio of total cholesterol to “good” HDL cholesterol.  Nuts are high in unsaturated fats, protein, fiber, and phytosterols, all which compete with cholesterol to be absorbed.

The most profound effect was found on people who already had higher levels of LDL cholesterol and who were not obese. Thus, it was reported, the more nuts eaten, the better the effect.

Note: There were only 583 participants from 24 clinical trials. The study was financed in part by the nuts-industry foundation and/or the nuts/peanuts industries.  However, this is not to say nuts do not play a significant role in heart health, as stated above.

Sandwiches: The Next Day

Notes on sandwiches, as previously posted:
Spinach, Roasted Red Pepper, and Goat Cheese Bun
Sardine and Coleslaw Po'Boy
Recipes by Martha Rose Shulman, Recipes for Health, The New York Times

Follow Shulman's instructions - a concept many people do not have grasping, although I do. Wrap the sandwiches and let sit 10-15 minutes or wrap then refrigerate for the next day. I did find that the spinach was slightly soggier than I would have liked, but was still quite good after being refrigerated overnight.

These sandwiches are certainly more interesting and healthier than one's average sandwich, but they also require more dishes than just a knife to spread the mustard (in case you don't have a dishwasher).

Sandwich Night: Part 2

One good sandwich has led to another: the Sardine and Coleslaw Po'Boy. Sardines, you ask? Yes! I have finally found a way to eat these with something other than Saltine crackers which, I must admit, is still pretty good.

This is another recipe from Martha Rose Shulman, who writes Recipes for Health for The New York Times. I made only three minor changes to the recipe: 1) I used a red bell pepper,  2) I minced the garlic clove then added salt to make the paste, as I don't have a mortar and pestle, and 3) I didn't wrap and wait 10-15 minutes before taking photo and eating. Otherwise, the recipe (and a more appetizing photo) may be seen here. Note:. This coleslaw would make a good side dish when a meal needs a little color and crunch.

Nutritional information per sandwich: 478 calories; 23 grams fat; 4 grams saturated fat; 9 milligrams cholesterol; 43 grams carbohydrates; 6 grams dietary fiber; 635 milligrams sodium (does not include salt added during cooking); 25 grams protein PLUS omega-3 fatty acids!

Sandwich Night

I may have redeemed myself tonight after such sad entries for I Heart Cooking Clubs (IHCC) and Meatless Monday this week with the Spinach Salad, Roasted Red Pepper, Goat Cheese Bun.  Martha Rose Shulman who writes Recipes for Health in The New York Times shared this recipe recently. I won't post the recipe here, as I didn't make any changes, and you may view it using the link above.

And, I roasted my first whole red bell pepper! I followed the directions from here. The sandwich was great and I have one left over for tomorrow's lunch.  Truly delicious!

Nutritional information per sandwich: 430 calories; 22 grams fat; 6 grams saturated fat; 13 milligrams cholesterol; 45 grams carbohydrates; 6 grams dietary fiber; 635 milligrams sodium (does not include salt added during cooking); 15 grams protein  Before you freak about the nutrition information numbers, don't forget you are also getting Vitamins C, E, D, B;  calcium; and, non-heme iron.

Meatless Monday

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Our goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet.

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

Balsamic Vinaigrette

3 Tbsp good balsamic vinegar
1 garlic clove, minced
1/4 tsp Dijon mustard
1/2 cup good extra-virgin olive oil
1/2 tsp kosher salt, or to taste
1/4 tsp ground black pepper, or to taste

Combine ingredients minus the oil. Whisk ingredients while slowly pouring in olive oil.  (source: I'm fairly certain I was taught this by Ina Garten)

Happy and Healthy Eating!

I Heart Cooking Clubs: Week Six

I had to laugh to myself when I saw this week's theme - Movie Night!

I laughed because: 1) I am such a movie snob that I probably wouldn't invite anybody over to view a film, and 2) I don't know anyone who would actually come over to view a film with me....because I am such a film snob. I'm not proud of this.

So, I am having to ssttrreettcchhh my imagination and ask myself: what would I do for a movie night? The answer is fairly simple:  1) take-out Chinese and a very, very light chick flick so I won't freak out if I  miss a line.That said, I stretched my imagination more and came up with this.

1) Chick flick (That's final.)

2) Tall glasses of gin and tonic and/or beer

3) Finger snacks

Here's where Mark Bittman comes in: I would choose to serve plain and flavored popcorn in Chinese take-out boxes.

Popcorn
About 10 minutes

Oil, to film the bottom of your pot
Popping corn, to cover the bottom of same pot, usually around 1/2 cup
1 to 4 tablespoons butter, optional
Salt to taste

Directions:
1. Put the oil in the bottom of your pot – a 12-inch, heavy-duty pot four or five inches deep is good – and turn the heat to medium-high. Add 3 kernels of corn and cover.

2. When the 3 kernels pop, remove the cover and add corn to just about cover the bottom. Cover and shake the pot, holding the lid on as you do so. Cook, shaking the pot occasionally, until the popping sound stops, about 5 minutes. Meanwhile, melt the butter if you choose to use it. (Here’s something the microwave is good for!)

3. Turn the popcorn into a large bowl, drizzle with the butter, and sprinkle with salt. Serve immediately.

Yield: 4 to 6 servings

Why is there no picture? I couldn't do it! I went from Jiffy Pop to microwave popcorn, so I need more practice preparing real popcorn.

Sadly.... this is my non-entry for this week's,  I Heart Cooking Clubs.

Not-So-Happy Meal

My first science experiment in elementary school was placing a slice of white bread in a dark, damp place to observe and document how mold spores sprouted and grew those hair-like substances. Conclusion: gross.

Nonna Joann at Baby Bites took this a step further. She purchased a Happy Meal, placed it on a shelf, and blogged about it. Her Happy Meal turned one year old in March.

Has anyone else tried this? I would be interested in observing what would happen in different environments, such as a moister environment; enclosed in a resealable bag; and, enclosed in a plastic container.

Happy Meal when purchased

 

Happy Meal on 1st Birthday

I'm reaching the same conclusion about this experiment that I reached in elementary school: gross.

Any thoughts?

Cartoon: Dieting Dilemma

© Cathy Thorne

Recipe: Individual No Bake Strawberry Cheesecake

The key words here? No. Bake. Would I serve this to guests? No. Would I take it to the office for Snacks Day? Yes. It is better than a box mix but not as good as real cheesecake. It takes about 10 minutes.

Individual No Bake Strawberry Cheesecake

Rachael Ray 30 Minute Meals

6 servings

Ingredients

12 strawberries

12 ounces softened cream cheese, 1 1/2 (8-ounce) bricks
2/3 cup sour cream
1 cup confectioners' sugar
1 teaspoon vanilla extract
6 individual graham cracker crusts, available on baking aisle

Directions:
Coarsely chop 6 berries and place in food processor. Add cream cheese, sour cream, confectioners' sugar, vanilla extract and process until smooth. Using a rubber spatula, fill pie tins. Garnish cheesecakes with slices of remaining berries.

Substitutes for strawberries:  Cherries, raspberries, blueberries, Oreo cookies

Meatless Monday is Back!

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. Our goal is to help reduce meat consumption 15% in order to improve personal health and the health of our planet.

Going meatless once a week may reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help reduce your carbon footprint and save precious resources like fresh water and fossil fuel.

After a brief hiatus, I am returning to my weekly Meatless Monday post, but on this blog instead of Judi's Mind Over Matter.  It didn't take me long to decide on the following recipe:  Zucchini Garbanzo Tacos With Caramelized Onions at VegWeb.com, submitted by Amber411. Thanks Amber!

I'll be the first to admit that unless I get out a measuring tape that nothing chopped, diced, or sliced will be of equal size even though I try very hard.  I added the spices here so you wouldn't see the varying slices and dices.

I didn't actually try this as a 'taco' but it could have been done easily, just maybe a little messier to eat. (Geez, I obviously had an onion slice trying to escape in this photo.)

A balanced meal of protein, vegetables, a good Vitamin C source (red bell pepper), carbohydrates, and a smidgen of dairy from the sour cream.  I must admit it tasted much, much better than I thought it would.  Here's the recipe:

Zucchini Garbanzo Tacos With Caramelized Onions
Ingredients:
6-8 corn or flour tortillas
3-4 medium zucchini
4 Tbsp olive or canola oil
1 Tbsp Cumin
2 tsp Chili Powder
Salt
Pepper
1 red onion
3 cloves of garlic
1 green or red bell pepper
1 bunch of cilantro
1 Tbsp Lemon Juice
3 green onions
1 can Garbanzo beans

Directions:

1. Slice red onion and heat 2 Tbsp of the oil in a sauté or sauce pan. When hot, add onions. Stir until translucent season with salt and pepper. Turn down heat and cover, stir occasionally. (You can tell when they are done if they are soft and sweet. )

2. Quarter the zucchini, dice the bell pepper and mince the garlic. Place in a bowl and add 1Tbsp of oil, cumin, chili powder, and salt to taste. Stir coating all of the vegetables. Let sit for about 10 minutes.

3. In the meantime, drain garbanzo beans and place in separate bowl. Chop cilantro, slice green onions and add to garbanzo beans along with the lemon juice. (You may season with a little salt and pepper depending on your preference or if the beans were stored in a can with added salt.) Toss well.

4. Heat remaining 1 Tbsp of oil in a pan and sauté zucchini and bell pepper until tender.

To serve: Warm tortillas over stove then add zucchini mixture and garbanzo bean mixture. Top with caramelized onions.  May also top with guacamole, salsa, vegan sour cream, soy cheese.

Happy and Healthy Eating!

Saturdays with Rachael Ray: Asparagus Pasta Salad

This Asparagus Pasta Salad recipe was one I saved in my recipe folder from several years ago that I never got around to preparing; it was part of Ray's 30 Minute Meals show titled Catch in a Bun.

Obviously, you can add just about anything to pasta and make a meal out of it. However, I'm not a big fan of green peas and I doubt I would have ever tried those in pasta. Locating endive would have required a two-hour road trip so I chose to leave that out this time and use a very, very small can of green peas.

Asparagus Pasta Salad
Servings 4
Ingredients:
1 small shallot or 1/2 large shallot, finely chopped
1/3 cup extra-virgin olive oil, eyeball it
1 pound asparagus, thin spears
2 endive, cored and thinly sliced
1/2 small red bell pepper, chopped
1/2 pound bow tie pasta, farfalle, cooked to al dente and cooled
1/2 cup frozen green peas
1/4 cup chopped flat leaf parsley, a couple of handfuls
3 tablespoons white wine vinegar
Salt and freshly ground black pepper

Directions:
1. Heat shallot and oil in microwave safe covered dish for 30 seconds or in a small pan on the stovetop over medium low heat for 5 minutes. Allow oil to cool back to room temperature.

2. Hold a spear of asparagus at each end and snap it. The spear breaks where the tender tops meet the tough bottoms. Line the broken spear up with the bundle of cleaned asparagus. Cut the spears using the guideline of the snapped spear. Par boil the asparagus tops in 1 inch simmering water covered for 3 to 5 minutes. Cool under cold running water and drain. Cut asparagus into 1-inch pieces on an angle and add to a bowl.

3. Combine chopped, cooked asparagus with shredded endive, red bell pepper, cooked pasta, green peas and chopped parsley. The peas will defrost as you toss salad.

4. Pour vinegar into a small bowl and whisk in cooled shallot oil. Pour dressing over salad and toss. Season salad with salt and pepper, to your taste and toss again.

Note: I did cut just over a minute off the recommended cooking time on the box of pasta. It was perfectly al dente; cooked any longer and I wouldn't have had any shape to the pasta.

Colorful, tasty, easy - all in all, a good Saturday evening meal (although I did leave a lot of green peas uneaten). Now, if someone would just clean up the kitchen!

Saturdays with Rachael Ray is hosted by Deborah at Taste and Tell.

Eating While Traveling

We are at the beginning of summer traveling season and many of us, myself included, may be planning summer vacations. Our plans rarely include food. But, when you are stuck on the tarmac or in a car or with young children (or grouchy adults), food can become the difference between fun and disaster.

Here are a few suggestions for snacks that won't completely ruin that great meal you are planning to consume once you arrive:

▪ Individual boxes of unsweetened cereal

▪ Fresh or dried fruit

▪ Baby carrots

▪ Rice cakes

▪ Graham crackers

▪ Low-fat granola bars

▪ Protein bars

▪ Juice boxes

▪ Pretzels

▪ Baked potato chips

▪ Small cans of water-packed tuna

▪ Individual applesauce or mixed fruit containers

▪ Fat-free pudding cups

▪ Nuts and/or seeds

▪ Fig bars

▪ Animal crackers

Happy and safe travels!

Perfect Pan = Perfect Brownies

Welcome to Geekdom! As advertised in ThinkGeek, you can order this all edges brownie pan for $29.99 PLUS earn 300 geek points.  Sold.

Why I want this? No more dry edges, uncooked centers, or fighting over pieces with edges! 

•Two delicious, chewy edges on every individual serving

•Patented sidewalls circulate heat evenly throughout the pan

•Better performance (fewer undercooked middles and burned edges)

•Sized to fit box mixes and recipes for 9”x9” or 9”x13” pans

•Premium nonstick coating and round, easy-to-clean corners

•Durable heavy-gauge cast aluminum construction

•Recessed handles allow pan to be gripped when turned upside-down

•Custom spatula and recipes/instructions insert included

•Oven safe to 500 degrees

•Love this pan, hand wash only

If anyone has used this, let us know what you think. Otherwise, I'll give it a trial run and let you know what I think.

I Heart Cooking Clubs: Week Five

I Heart Cooking Clubs (IHCC) celebrates the recipes of various chefs.  IHCC is now preparing the many recipes of Mark Bittman - chef, author, and blogger. This week, in honor of Mother's Day or any other event that requires the ultimate in pampering, we're preparing recipes for a Breakfast in Bed.

I chose Bittman's More-Vegetable-Than-Egg Frittata, as seen in the October 2009 issue of  Runner's World.  Now, a frittata doesn't sound like a big deal to most people; however, if you've never prepared a frittata, which I haven't, it is a very big deal!

Ingredients

1 tablespoon olive oil

1/2 onion, peeled and sliced
Salt and freshly ground black pepper
6 cups washed, trimmed and chopped spinach, sliced mushrooms, or asparagus, cut into 2-inch pieces
1/4 cup fresh basil leaves, or 1 teaspoon chopped fresh tarragon or mint leaves
3 eggs
1/2 cup freshly grated Parmesan cheese (optional)

Directions

1) Put the olive oil in a skillet and turn the heat to medium. When the oil is hot, add the onion and cook, sprinkling with salt and pepper, until it's soft, about three minutes.
2) Add the vegetables, raise the heat, and cook, stirring occasionally, until they soften, about 10 minutes. Adjust the heat so the vegetables brown a little without scorching. When the vegetables are nearly done, turn the heat to low and add the basil. Cook, stirring occasionally, until the pan is almost dry.
3) Meanwhile, beat the eggs with some salt and pepper, along with the cheese. Pour over the vegetables, using a spoon if necessary to distribute them evenly. Cook, undisturbed, until the eggs are barely set, 10 minutes or so. (You can set them further by putting the pan in a 350?F oven for a few minutes, or running it under the broiler for a minute or two.)
4) Cut into wedges and serve hot, warm, or at room temperature. Serves four.

Calories/serving = 120
Carbs = 6 grams
Protein = 8 grams
Fat = 8 grams

This will be my entry for this week's I Heart Cooking Clubs (early, I might add).

Snack or Dessert: Real Italian Ice

When I find a product I enjoy, I want to share it with you. I discovered Luigi's Lemon Real Italian Ice when I needed something specific for a less than pleasant medical procedure prep.

Since then, this product has become a regular in my freezer. Recently, I discovered Luigi's Mango Real Italian Ice and this is my first choice of flavors. I highly recommend it for those who don't prepare their own.

Certainly, there are better snack choices. But, on the plus side for nutritional value, it is a relatively low calorie snack and it contains no fat.
Serving size = 1 cup or 6 fl. oz
Calories = 100
Total carbs = 26 gms/sugars 20 gms (sugar and corn syrup)

The sugar-free product:
Serving size = 1 cup or 6 fl. oz
Calories = 60
Total carbs = 20 gms/sugar 1 gm (sorbitol, maltodextrin, sucralose)

Restaurant Review: DoDiYos

Say what you will about Birmingham, but one can not find finer restaurants in the Southeast than are located in Birmingham.

DoDiYos is in the SoHo Square of Homewood and is attached to familiar and successful names in the restaurant business around Birmingham: Connie Kanakis, George Sarris, Dean Robb. In fact, Mr. Kanakis was greeting guests when we were there.

My brother, visiting from Santa Fe, and good friends from Birmingham began the evening at the very cool curved 45-seat tapas bar with drinks - a delicious Cosmo for me and a Black and Blue Martini for my brother.  The bartender was both personable and attentive. The decor was both welcoming and interesting with authentic artifacts from the Mediterranean and fabrics in deep oranges, reds, and golds.

After a brief wait (they do not take reservations), we began our search of the menu. Our friends highly recommended the spanikopita; the serving size could easily be shared by two. The menu offered authentic Greek, Spanish, Italian, Moroccan, Turkish and Egyptian dishes. On the table, we were served bread with what appeared to be a spiced feta cheese spread, which was very good. Unique to the table was a miniature butter dish that contained salt and pepper so that you could pinch and sprinkle.

My brother, a vegetarian, ordered the spanikopita and a greek salad, which had large pieces of cucumber and tomato, onion slices, olives and dressing then topped with a large solid piece of feta sprinkled with spices. I ordered the Spaghetti a la Barcelona, an odd choice for me historically. This was angel hair pasta with shrimp, mussels, and scallops mixed with the most flavorful sauce I've ever tasted. I had one of those "mmmm" moments with every bite.

Dessert included baklava for my brother and a shared tiramisu for my friends and me. My friend is somewhat of a tiramisu connoisseur. She did not rate this as the best she had ever had, but my bite was still pretty darn tasty. The baklava was easily a two-servings portion.

The prices were reasonable, the food and atmosphere were delightful, and the company - well, let's just say that was the most fun I've had in a long, long time.

Of interest, the name DoDiYos honors the family of investor, George Sarris, all who come from Greece. "Do" is for his mother, Theodoroula (English translation - Dorothy); "Di" is a tribute to his father Konstadinos, whose friends called him Dinos; and, "Yos" is in memory of his late grandfather. Sarris also has children named Dorothy, Dinos, and Yorgos.

DoDiYos is at 1831 28th Ave. South in Homewood. The phone is 453-9300 and the Web site is http://www.dodiyos.com/. Hours are 10:30 a.m. to 9 p.m. Mondays through Thursdays and 10:30 a.m. to 10 p.m. Fridays and Saturdays. A separate menu is available at the tapas bar.  Valet parking available. Attire is business casual, but one can easily feel welcome in jeans or a tuxedo.

Attached to the restaurant is an authentic Mediterranean market with fresh-cut meats, dairy, produce, and spices. We did not browse the market while waiting but it is said to be like strolling through Florence or Istanbul.