The most noteworthy omissions from my daily diet are far from the most beloved. Through January and February, I had no SlimFast bars, frozen dinners, canned soups, store-bought bread, diet soda (except for one instance where no other low-cal beverage was available), 100-cal packs of anything, reconstituted hot chocolate, or fat-free half-and-half.

With these and other omissions came substitutions, trade-offs, and new habits. For example:

• Breakfast. With SlimFast and Kashi Crunch out of the picture, weekday breakfasts, which I eat at work, have been challenging. Mostly, I’ve been eating steel-cut oatmeal or 10-grain hot cereal prepared at home, scooped by the cupful into Rubbermaid containers, and nuked for about 2 minutes in the work microwave. Sugar, fresh or dried fruit, and maybe some chopped nuts are added at various points in this operation. Outside of hot oatmeal, there’s homemade muffins and breads, and the occasional bakery scone. If I were able to prepare and eat breakfasts at home, smoothies and omelets would rule the morning.
• Bread. Oh, how I miss the convenience of commercially manufactured bread and breadstuffs. My Pepperidge Farm Whole Wheat Swirl Bread! Kasanoff’s Marble Rye! Sahara Whole Wheat Pitas! Actually, I only miss the prepared pita, since a hummus lunch (yes, comercially processed hummus — more on that later) isn’t the same without it. This weekend will be my first try at making my own pita, but I’ve already had success with baking my own breads, muffins, and rolls.
• Beverages. Fat-free half-and-half out of my coffee; whole milk or low-fat milk in. Diet soda has been replaced with either water—tap where available and potable, else bottled—or hot or iced tea.

Anyway, throughout my two-month acclimation towards a non-crap diet, I found myself grouping potential edibles into five categories—five new food groups, if you will:

The five new food groups (according to No-Whining Dining)

Let me say from the get-go that many of these categories will overlap, as you will soon see . . .

• 1. Fresh or minimally processed. These foods may have seen the inside of a fridge, freezer, or oven, or the top of a counter or stove. They might have been whirred in a blender or rolled by a sushi chef. But they’ve never seen the inside of a food factory or industrialized kitchen. Most of what I eat these days is from this category. Examples of fresh or minimally processed foods: fresh fruit, roasted chicken, homebaked goodies, oatmeal, fish chowder.
• 2. Processed. Processed generally means manufactured by unknown people in unknown places by unknown means with unknown or suspect ingredients. But there are those foods that are prepared commercially but are still relatively wholesome or don’t contain strange ingredients or chemicals. Hummus is one of those foods. If I can get straightforward hummus (Cedar’s, Joseph’s, etc.) at the supermarket, why bother making my own, especially if I’ve already revved up my in-kitchen food-prep time? Other examples of processed foods that I will eat: dried fruit, certain yogurts, certain cheeses, some shredded wheat cereals.
• 3. Packaged. Just because it’s in a package doesn’t mean it’s totally evil. Sometimes you’ve just gotta meander into the center of that super. Examples of packaged foods that I will buy: canned tuna or salmon, canned tomatoes, rice, frozen vegetables, some ice creams.
• 4. Total crap. Self-explanatory, but I’ll list some examples anyway: most breakfast cereals, junk food, frozen dinners, Cool Whip, diet soda, snack bars.
• 5. I don’t care, I’m eating it anyway. I am not giving up frosted cake or chocolate truffles, be they from the supermarket, bakery, candy shop, or home kitchen. Just ain’t happenin’.

There are many qualities and characteristics to consider in a recipe, such as ease of preparation, length of ingredient list, healthfulness, availability of ingredients, taste, texture, expense (in money, time, and energy), and plated appearance. I don’t have an official list of grading criteria yet, but I will use a rough preliminary grading technique on the recipe for Sautéed Grated Zucchini with Marjoram from The Art of Simple Food by Alice Waters.

The ingredients and technique are straightforward and simple: Coarsely grate a pound of zucchini, draw out excess water by way of salting and squeezing in a sieve, then sauté the drained zucchini in two tablespoons of olive oil or butter until lightly browned. Remove from heat, add chopped marjoram and pulverized garlic.

And now . . . the impromptu rating system makes its debut:

Sautéed Grated Zucchini with Marjoram

Source: The Art of Simple Food by Alice Waters
Ingredients: Easy
Overall time estimate (with all ingredients at the ready): 35 minutes
Taste: Good. Well-seasoned with a mellow butter flavor
Presentation: Good. Pretty green vegetables and herbs with a nice golden overtone (I used herb butter in this trial.)
Healthfulness:Jury’s still out. If made with butter, not sure how this will fare. I will run this through NutritionData.com’s analysis tool later this week. In the meantime, see “practicality.”
Practicality (via No-whining Dining’s current food and cooking philosophies): Poor. One and a half pounds of zucchini were used for this trial, yielding maybe a cup or a cup and a half of shredded zucchini sauté. To accommodate the published serving yield (4 servings per pound of zucchini), each serving would get only about one-fourth of a cup. So much for filling half your plate up with veggies. Also, in a world where high-calorie, high-fat, low-nutrition foods are abundant and available around every corner, vegetables such as beautiful, sweet, fresh zucchinis are a welcome, safe, go-to tasty, healthful, low-cal oasis. WHY ON EARTH WOULD YOU WANT TO SPOIL THAT WITH TWO FREAKIN’ TABLESPOONS OF FAT?????? But that’s another blog entry.
Overall grade: C-

I’m not sure if the permanent rating system will have grades or scores. Since this system will be largely subjective, I might as well go with grades, or even just key words. Or something. I’ll figure something out. I’m open to suggestions.

Spicy Crispy Kale Chips from nutritiontokitchen.com

I ate a lot of kale this week, having purchased one bunch too many of the vivacious veggie at Whole Foods. What a spunky, curly green leaf bursting with personality! The leaves come across as bitter at first, but they can mellow with cooking, and shrink when prepared in liquid, without losing their characteristic curliness in the process.

Curly kale is just one variety of kale, of course. And kale is just one of many winter greens I desire to explore, in part inspired by the Eating Well article that included the recipe for Monday night’s meal of Kale, Sausage, & Lentil Skillet Supper. The Supper was wholesome, earthy, and satisfying, though I think a wee more spice or spark would have made it more interesting. And I added all the French lentils I had — about one and a quarter cup — which yielded an overwhelming amount of lentils. The recipe made more than four servings for sure.

OK, back to that leftover bale of kale (a baby bale?). A google search led me to Nutrition to Kitchen’s intriguing Spicy Crispy Kale recipe. Though I had decided to make this irresistible recipe on Superbowl Sunday so I can munch on something healthy while watching the Colts trample the Saints, I had nothing on tonight’s agenda so I figured I’d give it a go along with another skillet supper — this time with chicken sausage, Yukon gold potatoes, and frozen mixed vegetables.

The chips were fabulous. It’s amazing how they can enter the oven confident, firm, and flexible but emerge vulnerable, brittle, and crispy. Great crunch, great taste. Gary thought it would make a great garnish for a soup or casserole. I agreed. I will definitely be making these again.

My minestrone soup of yore

Several weeks ago my cabbagephobic husband broke his cabbage taboo and fixed a vegetable and sausage soup. The deliciousness of the sausage would outweigh any ick or stink of the cabbage, so his reasoning went. Another unusual (for us) addition to this concoction: tomato juice. The combination of tomato-based broth and mildly crunchy cabbage reminded me of a minestrone soup I used to enjoy many years ago.

This minestrone, as I remember it, had tender red kidney beans and soft but assertive elbow macaronis. The recipe, which I just dug up, called for frozen mixed vegetables, beef bouillon cubes, and a lot of celery as well; but the memorable aspects were the cabbage, tomato, and macaroni. I had made a mental note to fix this memorable minestrone sometime soon. Then I forgot about it again . . .

. . . until I started looking for a suitable use for a large amount of curly endive leftover from an overzealous greens purchase I made in pursuit of my first salad ala Alice Waters. The salad consisted only of red leaf lettuce and curly endive, the endive being totally edible and nicely bitter, but a little tough. “I feel like a ruminant,” declared my husband between chews. I conceded that this hearty green might be more easily eaten cooked, so I searched the Web for ideas and found a minestrone soup recipe on the Eating Well site. Aha! I can dig up my old minestrone soup recipe and add the endive to that!

But wait! There’s more! Let me see if The Art of Simple Food has a minestrone recipe. If it does, I’ll make that instead!

Alice Waters describes minestrone as “a big soup of many vegetables” that is “a deeply satisfying meal in itself.” I was a little concerned that her base recipe included no liquid other than olive oil or water or bean-cooking water (no tomato sauce? no chicken broth? no other canned offering?). Would the vegetables and a sane amount of salt be enough to create a satisfying supper? I set out to find out.

Waters’s base recipe calls for dried cannellini or borlotti beans to be cooked separately, then chopped onion and carrots to be cooked in hot olive oil. After these base vegetables are cooked, chopped garlic cloves, sprigs of thyme, bay leaf, and salt are added. After that cooks for five minutes, add water to boiling, then add diced leek and cut green beans. Cook that for five minutes, then add zucchini and tomatoes. Cook that for 15 minutes, add bean cooking liquid (and the drained beans, I assume) and chopped spinach. Cook five minutes, adjusting seasoning and thickness (add more bean cooking liquid if necessary). Once in serving bowls, garnish with olive oil and grated Parmesan cheese.

As usual, I didn’t read the recipe too closely before committing myself to this for a weeknight meal. Luckily I started chopping veggies the (weekend) day before, but there was a lot of chopping left to do two hours before dinnertime. After making substitutions and misreading what ideally replaces what when applying seasonal variations, here’s what finally went into my version:

1 cup dried red kidney beans
1/4 cup olive oil
1 large onion, finely chopped
2 carrots, finely chopped
2 stalks celery, finely chopped
4 garlic cloves, minced
5 thyme sprigs
2 bay leaves
4-6 teaspoons salt
3 cups water
1 small leek, diced
1 medium zucchini, diced
1/2 pound Yukon gold potatoes, cut into bite-sized pieces
4 Roma tomatoes, skinned, seeded, and chopped
1 head curly endive, chopped
1/2 small head cabbage, chopped
2 pounds spinach, chopped
4-5 cups bean cooking liquid
Parmesan cheese, as garnish

I chose red kidney beans not because they were the beans in my memorable minestrone, but because I could not find dried cannellini or borlotti at my local Shaw’s. (I did buy backup canned beans just in case; historically I don’t have the best of luck with soaking and cooking legumes other than lentils.) The extra tomatoes (Waters called for two) do stem from my old recipe — minestrone soup must be red, right? I already explained the endive. Zucchini was going to be replaced by turnips, but I decided I drew the line at trying to cut up turnips as the umpteenth vegetable. I left out the originally required green beans because all they had at the super were two-pound packages; I needed just a half pound and generally don’t like buying prepackaged green beans anyway.

Let the insanity begin! After two hours of chopping (one hour with husband’s help), I think I was ready to begin. Here’s the pre-soup tableau; you can click on the image to see an enlargement.

Longer story short, the cooking, from heating olive oil to scooping into soup bowls, took a little over an hour. Apparently my vegetable-to-liquid ratio was too high–by the time I added the spinach, that “soup” was hard to stir! I had to all all the bean cooking liquid, about 5 or 6 cups total. If I had used canned beans, I’m not sure what I would have added.

The result: absolute perfection! Fresh. Mellow. Melded. LOADED with fabulous vegetables. I ate a huge bowlful and loved every minute of it. Spinach was the most assertive flavor, which was fine by me. Caught without a crunchy accompaniment, I had sliced a whole-wheat kaiser roll into slices lengthwise, toasted them to a crisp, and served them with rosemary butter (adaptation of Waters’s herb butter).

Minestrone. It's day two, so the spinach is darker (still tastes fab, though!)

I had leftovers for lunch and supper the next day. Here’s a second-day photo. Unfortunately, the attractive spring green of the freshly cooked spinach had given way to a less tantalizing darker, blacker tone, but I wanted to show you the texture of the soup. (Again, you can click on the photo to see an enlargement.) I was tickled to discover that the soup I once believed only existed in a red broth was a melody of beautiful greens; it sort of reminded me of pesto. I look forward to making this again in all of its variations. Including the elbow macaroni.

A simple fix: Wine vinegar, olive oil, garlic, salt, pepper

For the actual recipe, scroll down to the bottom of the post.

Just days after denouncing all dietary crap, I found myself in a little late-night quandary. While hastily preparing a portable lunch for the next day, I realized I had no crapless salad dressing on tap. In the home fridge we had Kraft Lite Ranch and Newman’s Own Light Lime Vinaigrette, the latter of which would have been good enough by my new standards but I really wanted to try to throw a dressing together before my quickly approaching bedtime. I’d just need a little guidance. Let me check a few cookbooks . . .

Hm. Fresh Tomato Vinaigrette or Blue Cheese Dressing from Healthy in a Hurry? Nope. No tomatoes on hand; no blue cheese to speak of. Okay, how about Apple Basil Dressing or maybe Orange Tarragon from Moosewood Restaurant Low-Fat Favorites? Intriguing, but no basil and no tarragon. And I had no creamy cucumbers, no minted dill, no lemon tahini, no fresh buttermilk, nor any ingredient these seemingly basic dressings required. I was too stubborn to Google “viniagrette” — why did none of my cookbooks have a simple vinaigrette recipe?

Finally — on page 649 of The New Doubleday Cookbook — a recipe for French Dressing (Vinaigrette). After the confusing mental image of bright-orange bottled dressing passed, I was part relieved, part shocked, to see the headnote and ingredients:

Called vinaigrette in France, French dressing is simply three to four parts olive oil to one part vinegar, seasoned with salt and pepper. . . ¼ cup red or white wine vinegar, ¼ teaspoon salt, ⅛ teaspoon white pepper, ¾ cup olive oil

That’s a lot of oil. I know “real-world” salad dressing can have a lot of oil but this proportion of oil to vinegar seemed too extreme for my taste. I don’t want my greens swimming in oil any more than I want them coated with corn syrup.

But I never ended up testing this ratio; turns out I had a salad dressing bottle that had ingredients and amounts of various “healthy” dressings listed on its side: after all my searching for recipes, I followed their French Vinaigrette instructions:

2 oz. Olive Oil, 4 oz. Rice Wine Vinegar, 2 Tbsp. Mixed Parsley [??], 2 tsp. Dijon Mustard, 1 tsp. Minced Garlic, 1 tsp. Sugar, Pinch of Salt & Pepper

This concoction didn’t taste grand straight from the bottle, but it tasted good enough on the salad.

What I didn’t know at the time was the first recipe offered up in The Art of Simple Food was indeed Vinaigrette. (This book was sitting on the coffee table, not the cookbook shelf, when I consulted the shelf for recipes. This weekend, however, I was poised, primed, and ready to prepare vinaigrette to Ms. Waters’s ingredients, which were more or less in the same proportions as those in The New Doubleday Cookbook, except that her instructions went beyond measuring and mixing ingredients, explaining how to taste the salt’s influence on the vinegar, then at the end ending more oil or vinegar until everything seems balanced. Right at the end, she instructs, “Taste as you go and stop when it tastes right.”

I might have taken this taste-as-you-go directive too literally; after tasting salt and wine vinegar together, I added just one part oil, not three or four. I tasted. Already the mixture seemed too oily for me. So I added another part vinegar; resulting in a ratio of 2 vinegar to 1 oil. I tasted again. I really liked it. Smooth with a nice acidic kick and peppery bite. I tried this version on my greens (the first time I ever used endive!) and it added zestiness without overpowering the airy freshness of the leaves. Even with a store-brand wine vinegar and a moderately priced olive oil, it tasted right.

A Quick, Light Vinaigrette

I like using red wine vinegar, but white wine or rice wine vinegar may be used. This basic recipe can spawn dozens if not hundreds of variations. Makes about 6 tablespoons.

2 cloves garlic
4 tablespoons red wine vinegar
Salt
Fresh-ground black pepper
2 tablespoons extra-virgin olive oil

Press the garlic clove into a small bowl or liquid measuring cup. Add vinegar and salt; whisk to blend. Taste; adjust. Whisk in pepper, then oil. Taste; adjust.

Per tablespoon: About 43 calories (40 from fat), 5 grams fat (1g saturated*, 0g trans), 0 mg cholesterol, 195 mg sodium, 0g carbohydrates.
* Analysis was done using a generic vegetable oil category.

Oatmeal Corn Meal Bread, from The Book of Bread by Judith and Evan Jones

While composing the opening paragraph for a post about my favorite cookbooks I realized I had only two cookbooks that I really really loved, at least in my current collection, plus a handful of hardy go-to books, the recipes and advice of which result in many a speedy or satisfying meal, but don’t possess the material or artistry or style to bring them from 4-star (like it a lot) to 5-star (love it!) status.

The two books I own that I will happily curl up with to read and eagerly anticipate what recipe I shall try next are The Book of Bread by Judith and Evan Jones and White Chocolate by Janice Wald Henderson. It’s not just that I love kneading and shaping and baking and eating bread, or am delighted by the ivoryness, creaminess, and subtlety of white chocolate, but that these are the only two cookbooks I own about foods that I adore and through which I allow myself an occasional flight of fancy.

The Book of Bread, by Judith and Evan Jones

My current cookbook detachment probably stems from most of my choices having been heavily screened by my brain, not my gut or my tastebuds. As a lifelong waist watcher having subscribed to various trendy or tried-and-true truisms about health and weight control, I’ve stocked my shelves with titles such as Secrets of Fat-Free Cooking, High-Flavor, Low-Fat Vegetarian Cooking, The Tofu Cookbook, and Everyday Cooking with Dr. Dean Ornish. Of these four examples, I’ve kept only the Ornish book, thanks to the recipes for Jean-Marc’s oven “fries”, and pumpkin bread, which I liked and made constantly.

As a kid, I went from Betty Crocker’s New Boys and Girls Cook Book straight to Betty Crocker’s Low-Calorie Cookbook. As an adult, I’ve rejected dozens of fine cookbooks and hundreds of potentially worthwhile recipes simply because they did not offer nutritional information — the calorie, fat, or fiber counts that have until recentely deemed a book “respectable” or a recipe “doable” in my eyes.

White Chocolate by Janice Wald Henderson

That ends now.

I want cookbook freedom — to read cookbooks and test recipes regardless of the absence or presence of a handful of dietary statistics. Can I do this and still count Weight Watchers points? Of course — the vital statistics (cals, fat, fiber) can be found using NutritionData.com or the points calculated directly through Weight Watchers’s online tools, and serving sizes can always be adjusted to be sensible, if not always satisfying. Opening up the vast world of cookbook cuisine need not mean expanding the waistline . . . at least I hope not. I want to seek out a few new cookbooks based on my favorite foods—be they cookies, cod, or Camembert—and simply appreciate them for what they will be — indulgences, perhaps, but also the honest acceptance of the fact that though I joyfully embrace fresh leafy salads, simply roasted chicken, and refreshing glasses of clear, cold water with lemon, there’s more out there to experience and enjoy and life’s to short to feel guilty about it all.

The weeklong "no-chicken-breast" challenge will soon begin!

A recent run-in with a pile of sawdust-dry chicken breast (thank you, Blue Shirt Café) has seriously maddened my chixbreastphiliac taste buds and they are rebelling — as are my teeth that had to chew, and my throat muscles that labored to swallow the tasteless mass — leaving me no choice but to ban the substance, at least for a week, so . . .

Chicken breast is dead to me (!) at least through Saturday, January 16. Most other parts of the chicken are welcome. Gary’s on board with this, too, and looks forward to a dinner of fine chicken thighs. And I’m planning meals around eggs and pork tenderloin.

It’s probably a very good thing, since chicken breast has dominated my diet for decades. It’s time to break loose and enjoy other meats and proteins for a little while. Wheeeee! I’m such a daredevil !!!!!!!!!

Here’s a running list of what I’ve sipped and what I thought about it. If I learn anything more about the stuff I’ll add some flowery descriptive prose to the entries.

Wines NWD would buy again

• 2008 Yellow Tail Shiraz (South Eastern Australia) ($7.99, Berman’s Wine & Spirits, Lexington, MA)
• 2008 La Vieille Ferme Côtes du Ventoux Rouge (Rhône Valley, France) ($7.99, Berman’s Wine & Spirits, Lexington, MA)
• 2007 Red Diamond Merlot (Washington State) ($10.99, Downtown Wine & Spirits, Somerville MA)
• …

Wines we’d drink but not necessarily buy again (except maybe for cooking)

• 2006 Ravens Wood Vintners Blend Merlot (California) ($10.99, Downtown Wine & Spirits, Somerville MA)
• 2003 Glen Ellen Reserve Cabernet Sauvignon (California) ($5.99, Berman’s Wine & Spirits, Lexington, MA)
• …

Never again . . .

• …
• …