Stuffed Morels

Stuffed Morels The Saturday Evening Post

Joy Bauer, nutrition and diet expert for the TODAY show on NBC, says the food industry is “really starting to feel the pressure to make changes.” In Bauer’s opinion, the biggest menu myth is that it’s impossible to make healthy choices when eating out. “It’s not where you eat, it’s what you eat,” says the nutritionist. The challenge is overcoming the temptation to order high-fat fare. And expanded menu options are there to help, with color-coded dietary selections or a key bank of symbols used to indicate if an item is gluten-free (GF), vegetarian, heart-healthy, low-fat, or low-carb. Many even include a specific section for special diets, such as the Applebee’s “under 550 calories” choices, or Bob Evans’ “Fit from the Farm” menus. Don’t be shy when it comes to customizing your order in the name of health, either. Restaurants such as Cracker Barrel, for example, offer a “Tasty Alternatives” menu, including Egg Beaters, turkey sausage, sugar-free syrup, Promise Spread, and low-sugar fruit spread.

Seniors can also take advantage of the expanded menus at most casual dining restaurants. Denny’s, for instance, has a special 55-plus menu for breakfast, lunch, and dinner—offering modified portions and special discounts. These conveniences are especially important for diners who may eat out once or twice daily.

While most nutrition experts agree the best way to control your diet is to prepare your own meals, it’s not always a practical option, especially as the summer travel season approaches. If you find yourself feeding your family via drive-thru, take note of Bauer’s healthier suggestions on the menu boards this year:

“Taco Bell started heavily marketing its Fresco line, which features lower-calorie, lower-fat options. Burger King revamped their children’s menu, and KFC launched its grilled chicken line,” says Bauer. But beware: Many chain restaurants still compete for the biggest, most over-the-top burger, warns Bauer. “They’re part of the problem, but by offering healthy, convenient meal options, they can be part of the solution.”

• Order a salad with grilled chicken and low-fat dressing or a basic grilled chicken sandwich (hold the mayo; add mustard, salsa, ketchup, or BBQ sauce instead) with a fruit cup or low-fat yogurt.

• Stick with calorie-free drinks such as water, diet soda, or unsweetened ice tea.

• If you’re bent on ordering a burger or fries, order the smallest size available. (A plain hamburger at Burger King has a modest 260 calories—compared to a BK Steakhouse XT burger, which averages 1,000 calories and more than 60 grams of fat.)

• For pizza, opt for thin crust; veggie toppings are a bonus. (One slice of a large cheese pan-crust pizza from Pizza Hut contains 360 calories; the same slice on thin crust, 260 calories.)

• For subs, order a small turkey sandwich piled high with lettuce, tomatoes, onions, hot peppers, and pickles. (Skipping the cheese at Subway can save 60 calories; hold the mayo to save 110 calories; or choose light mayo, which has 50 calories per tablespoon.)

• And don’t fall for the better “value” items—you may get more food for the money, but you pay the price with your waistline and health.
More healthy selections from some of your favorite restaurants can be found at healthydiningfinder.com.

Joy Bauer is author of the No. 1 New York Times bestseller Joy Bauer’s Food Cures (2007) and
 Slim & Scrumptious, released in April 2010. 
For recipes from her new book, visit 
saturdayeveningpost.com/joybauer.

May I Take Your Order? The Saturday Evening Post

Congratulations Elana Amsterdam of Boulder, Colorado for passing our editors’ picky-palate test.

If you have a yummy recipe you’d like to share with our readers, send it to us at letters@saturdayeveningpost.com.

Gluten-Free Brownies

Gluten-Free Brownie

(Makes about 24 brownies)

Recipe Ingredients:

• 1 (16) ounce jar salted almond butter, smooth roasted
• 2 eggs
• 1 1/4 cups agave nectar
• 1 tablespoon vanilla extract
• 1/2 cup cocoa powder
• 1/2 teaspoon celtic sea salt
• 1 teaspoon baking soda
• 1 cup dark chocolate 73%

Recipe Preparation:
1. In a large bowl, blend almond butter until smooth with a hand blender
2. Blend in eggs, then blend in agave and vanilla
3. Blend in cocoa, salt and baking soda, then fold in chocolate chips
4. Grease a 9 x 13 pyrex baking dish
5. Pour batter into dish
6. Bake at 325° for 35-40 minutes

Per brownie:

Nutrition Facts

203 calories
17 g fat
4 g saturated
10 g monounsaturated
3 g polyunsaturated
5 g protein
10 g carbs
2 g fiber
18 mg cholesterol
186 mg sodium

For more about Elana Amsterdam, visit her blog at elanaspantry.com.

And the Winner Is… The Saturday Evening Post

• Gluten Intolerance Group (GIG): gluten.net
• Celiac Disease Foundation: celiac.org
• Celiac Sprue Association: csaceliacs.org
• Gluten-Free Girl: glutenfreegirl.blogspot.com
• Gluten-Free Restaurant Awareness Program (GIG): glutenfreerestaurants.org
• Gluten-free Living online community: gling.com

Banana Nut Bread

Gluten-free Banana Nut Bread

• 1 cup rice flour
• ½ cup soy flour
• 1 cup potato starch
• 3 teaspoons baking powder
• 3 eggs
• ½ cup sugar
• ½ teaspoon salt
• ½ cup corn oil
• 2 tablespoons water
• 3 large or 4 small ripe bananas (mashed)
• ½ cup chopped nuts

Preheat oven to 350 F. Mix flours, starch, and baking powder. In medium bowl, blend together eggs, sugar, salt, oil, and water. Blend in mashed bananas. Stir in dry ingredients. Add nuts. Pour into an 8 ½ x 4-inch loaf pan. Bake for 1 hour.

Going Gluten Free The Saturday Evening Post

Suggested Recipes

Recipes from Glutenfreeda Online Magazine and Recipe Book.

For more great recipes and gluten-free cooking tips, check out a new online community, gling.com, designed specifically for gluten-free living.

Also be sure to check out The Saturday Evening Post Investigates Digestive Diseases, featuring recipes, menu ideas, and in-depth profiles with celebrities who struggle with various digestive problems.

A Gluten-Free Thanksgiving? The Saturday Evening Post