Used to be that low calorie bread was so insubstantial that it barely made a dent in my hunger. I used to joke that it was just to keep the mayo from getting on my fingers. Or you could go with a high fiber whole grain bread… but more calories. There are now several brands making “circle bread” or “thin buns” that are really delicious. Whole grain. About 100 calories per top and bottom.Here’s the nutritional info at their website.

This summer I’ve been really enjoying my tomato cheese sandwiches on these Earth Grains Thin Buns. I’ve not tried the other brands, because I haven’t seen them in the stores I shop. But here is a complete review of several brands by a Registered Dietitian who blogs regularly about food.

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Olive oil can be used for sautéing at moderate temperatures. However, most types of olive oil aren’t suited for cooking at high temperatures, such as stir-frying, because they have a low smoke point. Experts say that Canola oil, peanut oil and safflower oil are better choices for high-heat cooking methods such as stir-frying, grilling and roasting. Besides the smoke point factor, heat destroys the flavor of olive oils and their healthful antioxidants too. (I’m still not convinced it destroys the flavor. I roast vegetables at 450 degrees with olive oil, and I don’t think the flavor can be beat.)

Olive oil should be stored in a closed container, away from heat or light. Correctly stored, good oil has a shelf life of 12 to 18 months. Do not store oil in the refrigerator.

Unlike wine, olive oil does not improve with age. It should be consumed within its first year before it loses all its sensory qualities. To be sure of its freshness, check the harvest year, which may be printed on the label. (This is not required in the U.S.)

The Washington Post did a blind taste test, and most higher quality oils correlated with higher price. However one brand, Goya, was moderately priced and well rated. It is available in many grocery stores.

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Broccoli Stalks — To Eat or To Toss? — That is the Question.

Don’t make the mistake of discarding the broccoli stalk! You can simply peel the outside skin from the stalk and cook as you would the rest of the broccoli. However, mine rarely makes it to the pan as I love munching it raw while I’m preparing my dinner.

Cutting the stalks into thin slices and adding to stir-fry makes a great star-shaped addition to the appearance and texture of your meal

Reasonable Diet blog contributor Lori McKee uses them in a salad. called the 3Ps and 1B salad…. If you don’t have time to cut up broccoli, the recipe actually calls for a precut up bag of broccoli slaw. She gives the recipe 5 stars.

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Ginger 101An easy way to peel fresh ginger. http://www.youtube.com/watch?v=-boCCGtwggk

Ginger in the kitchen:
(Courtesy of “The World’s Healthiest Foods” website at www.whfoods.org)

• Turn up the heat while cooling off by making ginger lemonade. Simply combine freshly grated ginger, lemon juice, cane juice or honey and water.
• Add extra inspiration to your rice side dishes by sprinkling grated ginger, sesame seeds and nori strips on top.
• Combine ginger, tamari, olive oil and garlic to make a wonderful salad dressing.
• Add ginger and orange juice to puréed sweet potatoes.
• Add grated ginger to your favorite stuffing for baked apples.

Spice up your healthy sautéed vegetables by adding freshly minced ginger.

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Newman’s Own Low Fat Sesame Ginger Dressing

This is my favorite bottled salad dressing. I also use it as a “marinade” when I roast vegetables.

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For a recent dinner party I made a delicious borscht (beet soup) … that required a dollop of yogurt or sour cream on top, and since I was entertaining some real connoisseurs, I was shopping for something special at the food co-op. That’s when I discovered Greek strained yogurt. What a great choice. It has the low calorie content of yogurt, but the richness of sour cream.

In general I’m not a big yogurt fan, and I don’t think I’d care for this yogurt solo … but for cooking it is superb. Because it is strained it can withstand high heat without separating.

For my next venture I swirled it in with a fairly plain vegetable soup made with tomato juice as the stock. It transformed the soup into a creamy delight. Using the 2% variety, one cup is only 150 calories, but just 2 tablespoons in a bowl of soup make it fit for a queen.

Here is a recipe from EatingWell magazine for some wildly delicious Blue Cheese Dressing made with the strained yogurt.
Makes 1/2 cup
2 ounces blue cheese
3 tablespoons extra-virgin olive oil
2 tablespoons red-wine vinegar
1 tablespoon finely chopped fresh tarragon or 1 teaspoon dried
1 tablespoon honey
1-2 tablespoons nonfat Greek-style yogurt
1/8 teaspoon salt
Freshly ground pepper to taste
Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.
NUTRITION INFORMATION: Per 2-tablespoon serving: 161 calories; 15 g fat (4 g sat, 9 g mono); 11 mg cholesterol; 5 g carbohydrate; 3 g protein; 0 g fiber; 271 mg sodium; 46 mg potassium.
0 Carbohydrate Servings; Exchanges: 3 fat
P.S. I know that there are those of you who would never spend 161 calories on salad dressing. However there is a time and a place for everything. My salad rule, in order to not become bored with salads, is to allow myself one “treat” on my greens. Examples: Dressing, nuts, cheese, avocado. But one at a time, please.

2 ounces blue cheese
3 tablespoons extra-virgin olive oil
2 tablespoons red-wine vinegar
1 tablespoon finely chopped fresh tarragon or 1 teaspoon dried
1 tablespoon honey
1-2 tablespoons nonfat Greek-style yogurt
1/8 teaspoon salt
Freshly ground pepper to taste

Mash blue cheese, oil, vinegar, tarragon and honey together in a medium bowl with a fork until well combined. For a creamier dressing, add yogurt 1 tablespoon at a time, if desired. Season with salt and pepper.

NUTRITION INFORMATION: Per 2-tablespoon serving: 161 calories; 15 g fat (4 g sat, 9 g mono); 11 mg cholesterol; 5 g carbohydrate; 3 g protein; 0 g fiber; 271 mg sodium; 46 mg potassium.
0 Carbohydrate Servings; Exchanges: 3 fat

know that there are those of you who would never spend 161 calories on salad dressing. However there is a time and a place for everything. My salad rule, in order to not become bored with salads, is to allow myself one “treat” on my greens. Examples: Dressing, nuts, cheese, avocado. But one at a time, please.

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