Monkey Bars: A Recipe of Love and Bananas

Happy Day After the Super Bowl, everyone! Congratulations to the team in yellow pants hailing from that cold, mid-northern U.S. city! You know – the one with no cheerleaders and the beloved player with long hair. Those guys are great.

With football stuff over, we can now concentrate on the important stuff – namely, stuffing our beloveds with rich foodstuffs until they puke affection. (Also: stuff.) Yep, Valentine's Day is once again zeroing in on the fortresses of our fondness, like a pink-tinted love bomb filled with Hallmark cards, Red Envelope lockets, and smooching. Oh, the smooching.

This year, instead of magnums of Veuve Clicquot and coconut-filled truffles with little nibbles in the bottom (otherwise, how do you find out if they're coconut?), I'd like to suggest some Monkey Bars. They don’t sound as romantic, no. But get this: They're 18 cents each and taste like banana bread. Plus, if you cut them in little heart shapes, your ingenuity will totally obscure that you just spent less than a quarter on a Valentine's Day gift.

A hugely popular recipe from Cooking Light, the Monkey Bar's greatest asset is that it can be adapted way easily. I added some cinnamon and nutmeg, substituted pecans for walnuts, swapped out half of the butter for 2% yogurt, and left off the powdered sugar. I still liked it. Following the initial recipe will undoubtedly net you similarly tasty results.

Happy V-Day, my sweets. May your day be filled with happiness, your nights packed with joy, and your desserts … sexy? Yeah. Sexy.

~~~

If this looks rather tasty, you’ll probably enjoy consuming the following:

• Banana Oatmeal Muffins
• Low-Fat Apple Coffee Cake
• Popovers

~~~

Monkey Bars
Serves 16
Adapted from Cooking Light.

1/2 cup raisins
1 1/2 tablespoons bourbon, dark rum, or apple juice
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon cinnamon
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon nutmeg
1/4 teaspoon salt
3/4 cup packed brown sugar
1/4 cup butter, softened (OR 2 tablespoons butter + 2 tablespoons 2% plain Greek Yogurt)
1/2 cup mashed ripe banana
3 tablespoons 1% milk or low-fat buttermilk
1 teaspoon vanilla extract
2 large egg whites
1/3 cup chopped pecans or walnuts
Cooking spray
1 tablespoon powdered sugar (optional)

1. Preheat oven to 350°F degrees. Spray an 8x8 baking pan or 9-inch pie plate with cooking spray.

2. In a small microwaveable bowl, combine raisins and bourbon (or rum or apple juice – whatever you’re using). Stir. Nuke 60 seconds. Set aside.

3. In a mixing bowl, combine flours, cinnamon, baking powder, baking soda, nutmeg, and salt. Stir to combine.

4. To a separate bowl or stand mixer, mix brown sugar and butter on medium speed until well combined. Add banana, milk, vanilla, and eggs. Mix until combined. Slowly add dry ingredients until all are just incorporated into a wet batter. Stir in raisins and nuts. Pour into baking pan.

5. Bake 30 minutes. Remove and cool fully on a wire rack. Dust with powdered sugar, if desired.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
135 calories, 4.7 g fat, 0.9 g fiber, 2 g protein, $0.18

NOTE: All nutritional calculations are from Cooking Light. Price numbers are listed below.

Calculations
1/2 cup raisins: $0.44
1 1/2 tablespoons bourbon, dark rum, or apple juice: $0.24
1/2 cup all-purpose flour: $0.05
1/2 cup whole wheat flour: $0.11
1 teaspoon cinnamon: $0.02
1/2 teaspoon baking powder: $0.01
1/2 teaspoon baking soda: $0.01
1/4 teaspoon nutmeg: $0.01
1/4 teaspoon salt: $0.01
3/4 cup packed brown sugar: $0.45
1/4 cup butter, softened (OR 2 tablespoons butter + 2 tablespoons 2% plain Greek Yogurt): $0.12
1/2 cup mashed ripe banana: $0.33
3 tablespoons 1% milk or low-fat buttermilk: $0.06
1 teaspoon vanilla extract: $0.10
2 large egg whites: $0.25
1/3 cup chopped pecans or walnuts: $0.66
Cooking spray: $0.03
1 tablespoon powdered sugar (optional): $0.03
TOTAL: $2.93
PER SERVING (TOTAL/16): $0.18

Monkey Bars: A Recipe of Love and Bananas

Guest Post: Cranberry Pumpkin Muffins

Today's guest post comes from Ali, who lives in Vancou... you'll see.

Hi everyone.

My name is Ali, and I live in Vancouver, Canada with my boyfriend J. We are both graduate students, so we eat on the cheap, and we're both pretty active - I'm training up for a half marathon - so we're a couple of hungry buggers. The recipe below is a great way to use up pumpkin, if you've got it, and cranberries.

This muffin is one of our faves: It's cheap and healthy and good (what a coincidence!), and also portable, freezable, and toastable. CHGPFT! Also, let's compare this nutritional info with the info for a "Lowfat raspberry muffin" from a large international coffee chain that shall remain nameless. Their muffin (according to their online nutrition info): 340 calories, 6g fat, 2g fibre, 7g protein. This is their healthy muffin, people. And let's not even talk about the price...I'm not sure what they are charging for their muffins, but it sure as heck isn't $0.53. Yikes. So, save your money! Save your calories! Give the muffins below a try....you won't regret it. Promise.

A couple of notes:

1) The inspiration for this recipe comes from a fantastic cook book called Re:Bar, but we've made loads of adaptations to it so I'm not sure you could call it the same recipe. Nevertheless, the idea of putting millet and pumpkin together in muffin form comes from those guys and their yummy restaurant.

2) Did you know that there is as much protein is 1/2 cup millet as there is in 2 eggs (11g)? I didn't. And the millet is a third the price. So there's that.

3) For the pumpkin: we bought a huge (10 pound) pumpkin from a farmers' market, cooked the sucker, mashed up its insides, and froze the resulting mush in 2-cup ziplock bags. I admit I do not remember the exact price of the pumpkin, but it was cheap. So what you have here is my best guess for price. I'm guessing that the pumpkin cost about $10, and we got about 7 frozen cups of mush from it, plus a cup or two of pumpkin seeds.

~~~

If this looks good, you'll surely love:

• Banana Oatmeal Muffins
• Blueberry Muffins
• Egg McMuffins

~~~

Cranberry Pumpkin Muffins

1/2 cup millet (uncooked)
2 eggs
1/2 cup sugar
1 tsp vanilla
1/2 cup plain yogurt
1/8 cup vegetable oil
1.25 cups pumpkin puree (fresh or canned)
1 cup flour (all white, or 1/2 white 1/2 whole wheat)
1 teaspoon baking soda
1 teaspoon cinnamon
2 teaspoon fresh grated ginger
2 cups fresh or frozen cranberries

1) Preheat oven to 375 degress. Grease a muffin tray, or line with muffin papers.

2) Toast millet in a hot dry skillet until it's lightly browned and starts to smell toasty. Set aside.

3) Beat together eggs, sugar, and vanilla until well mixed. Then add in yogurt pumpkin, and vegetable oil. Mix.

4) In a different bowl, combine flour, baking soda, cinnamon, and millet.

5) Combine wet and dry, and stir in cranberries. Don't overmix, or muffins will be tough - use minimal stirrage.

6) Bake at 375 for 20-25 mins or until a knife comes out clean.

Approximate Calories, Fat, Fibre, Protein, and Price Per Serving
155 calories, 3.8g fat, 3.1g fibre, 4g protein, $0.53

NOTE: Calculations are in Canadian dollars. Just add about 10% to convert to USD.

Calculations
1/2 cup millet: 378 calories, 4.2g fat, 8.5 g fibre, 11g protein, $0.50
2 eggs (we used happy-organic-free-range-type, hence the price): 126 calories, 8.7g fat, 0g fibre, 11.1 g protein, $1.75
1/2 cup sugar: 387 calories, 0g fat, 0g fibre, 0g protein, $0.25
1 teaspoon vanilla: 12 calories, 0g fat, 0g fibre, 0g protein, $0.10
1/2 cup plain low-fat yogurt: 77 calories, 1.9g fat, 0g fibre, 6.4 g protein, $0.64
1/8 cup vegetable oil (we used grapeseed): 241 calories, 27 g fat, 0g fibre, 0g, protein, $0.20
1 1/4 cups pumpkin puree: 104 calories, 1g fat, 9g fibre, 3.4g protein, $0.75*
1/2 cup whole wheat flour: 203 calories, 1.1g fat, 7.3g fibre, 8.2g protein, $.0.18
1/2 cup white flour: 228 calories, .5 g fat, 1.7g fibre, 6.5g protein, $0.15
1 teaspoon baking soda: 0g everything, $0.05
1 teaspoon cinnamon: 6 calories, 0g fat, 1.2g fibre, 0g protein, $0.10
2 teaspoons fresh ginger: 12 calories, 0g fat, .5g fibre, .3g protein, $0.35
2 cups cranberries: 87 calories, 0g fat, 8.7g fibre, 0.7g protein, $1.35
TOTALS: 1862 calories, 45.5g fat, 36.6g fibre, 47.5g protein, $6.37
PER SERVING (Totals/12): 155 calories, 3.8g fat, 3.1g fibre, 4g protein, $0.53

Guest Post: Cranberry Pumpkin Muffins

Guest Post: Chocolate Granola

Jerimi Ann Walker a math professor living in the Chicago area and founder of Math Bootcamps. When not doing math, she enjoys trying to put new and hopefully healthier spins on common recipes.

My husband and I love finding ways to satisfy our collective sweet tooth without eating food that's over-the-top sweet or too heavily processed. Last year, this lead us to experiment with recipes for different type of granola. Eventually, we decided that any old granola wouldn’t do. We had to find a recipe for chocolate granola. I mean, think about it - the best of all worlds!

After a couple of duds (okay - way more than a couple of duds), we finally found a recipe that has become a staple of our household. Just a few simple and easy-to-find ingredients makes an amazing sweet and salty mixture that always has our friends asking us when the next batch will be ready. Compared to granola from the store, which is expensive and often comes in small packages, this turns out to be a great deal. When we are being selfish and keeping it for ourselves, it can easily last a week.

Before I present the recipe, I do want to make two comments:

1) You really have to try it with the sea salt. I know it seems strange and even I was skeptical of the thought at first, but now I won't eat this granola without it. It will work with regular table salt as well, but the sea salt is a step up.

2) Don't expect granola bars. This will come out more like the granola in a cereal, with some large and some small pieces.

With that said, here's the recipe!

~~~

If this looks good, you'll love:

• Chocolate Cherry Popsicles
• Chocolate Souffles
• Granola Bars

~~~

Chocolate Granola
Serves 4

2 1/4 cups of oats
3/4 cup sesame seeds
1/4 cup cocoa powder
1 teaspoon sea salt (optional)
5 tablespoons butter
1/2 cup CRUNCHY peanut butter (Note: I do not think natural peanut butter would work here.)
1/2 cup brown sugar
You will also need a 9x9 casserole dish, a large mixing bowl, and a pot for melting the butter.

1) Preheat the oven to 375 degrees and butter the casserole dish.

2) Mix the oats, sesame seeds, cocoa powder, and salt together in large mixing bowl.

3) Place the butter and peanut butter in a medium sized pot on the stove and melt both together over low heat. Once they have melted, remove from heat and mix in the brown sugar.

4) Pour the butter, peanut butter, and brown sugar mixture over the dry ingredients in the mixing bowl and mix thoroughly.

5) Take mixture and put into baking dish pressing it down and flat. Bake for 10-15 minutes or until browned on top. Once you remove it from the oven, allow it to cool COMPLETELY for the best results. In fact, we will often let it cool a bit then put in the freezer for about 15 minutes to really set it.

After it cools, it is ready to go, simply use a spoon to break it into pieces and eat by itself in a bowl, or even with milk or ice cream (I need to try this!). You will find that it is not only really good – but also VERY
filling for a snack!

Guest Post: Chocolate Granola

Veggie Might: Eat Tamari Almonds!

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian.

Almonds are my go-to healthy, everyday snack that picks me up when I’m fading in the afternoon and gives me a boost without filling me up before a workout. Does that sound like copy for an Almond Board ad? Forgive me; I’ve been pulling some crazy hours at an ad agency these past few weeks.

However, it’s true what I said about almonds. I love them and eat them all the time, in teeny little handfuls of 24 almonds because 24 almonds is an ounce, and an ounce is a serving, and a serving is what a Reasonable Person shoves in her mouth when she needs a snack before her blood sugar crashes.

When I’m unreasonable, I eat several servings which equal several ounces which equal at least 96 almonds and sometimes more. But I forgive myself because I could be eating that many potato chips or ginger cookies, which are my true weaknesses.

My recent almond of choice has been the tamari variety, roasted in soy sauce. They are right there in the bulk bin next to the raw almonds that I’ve loved for so long. I was skeptical at first. They must be roasted in oil, I thought, not appropriate for everyday snacking. Not so! Only soy sauce, says the ingredients list on the bin. They’re a skosh cheaper than the organic raw almonds too, at $6.99/lb vs. $7.99/lb.

But when I find giant bags of plain raw almonds for less than $2.50/lb at the Indian market in Queens, that $1 savings doesn’t seem like so much. What better way to feed this new tamari almond addiction?

To the Interweb machine...and in less than 15 seconds I had a recipe from no less than Gourmet via Epicurious.

Insanely easy to make, I whipped up batch of tamari almonds while I watched the first bit of Max and Mary, a darkly funny and poignant animated movie about an Australian girl who becomes the “pen friend” of a 40-something New York City loner. I snorted from laughter and tears. Get thee to Netflix.

Right. Almonds. Tamari almonds. So good. I can’t stop eating them, still by the teeny handfuls, but with greater frequency. I’m trying to save some to go with the other fancy nuts I made for Christmas company. But they are so easy and fast, I will make more if I have to. I will probably have to.

~~~~

If these recipes tickled your fancy, you may also enjoy:

• Granola Bars
• Roasted Chickpeas
• Kale Chips

~~~

Tamari Almonds
16 servings
adapted from Tamari Almonds, Epicurious: Gourmet, December 2006

16 oz raw or dry roasted almonds, with skins (about 3 cups)
1/4 cup tamari (wheat-free soy sauce)
1/4 tsp demerara or turbinado sugar

1) Preheat oven to 300°. On a baking sheet, spread out almonds evenly and bake for 15 minutes.

2) In a large, heat-proof mixing bowl, combine tamari and sugar. When almonds are ready, pour into bowl and stir for five minutes.

3) With a small strainer or slotted spoon, transfer almonds back to baking sheet and toss out the extra liquid. Bake 20–25 minutes, stirring once about halfway through baking time, until almonds are dark red on the outside and light golden on the inside.

4) Cool about 20 minutes before serving to your face.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
164 calories, 14g fat, 3.25g fiber, 6g protein, $.19

Note: Your cost may vary wildly depending on the price of almonds.

Calculations
16 oz raw roasted almonds: 2592 calories, 224g fat, 48g fiber, 96g protein, $2.72
1/4 cup tamari: 32 calories, 0g fat, 0g fiber, 4g protein, $0.24
1/4 tsp demerara sugar: 3.75 calories, 0g fat, 0g fiber, 0g protein, $0.02
TOTALS: 2627.75 calories, 80g fat, 224g fiber, 96g protein, $2.98
PER SERVING (TOTALS/2): 164 calories, 14g fat, 3.25g fiber, 6g protein, $.19

Veggie Might: Eat Tamari Almonds!

Veggie Might: Last-minute Substitution - Oatmeal Apple Cookies

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

This week, I planned to present you with an alternative to the Christmas cookie, as well as one of my favorite sweets: daifuku, Japanese rice balls stuffed with sweet red bean paste. Three tries ended with me covered in sticky, gelatinous goo.

Let’s just say my technique needs work.

Time was ticking when I decided to scrap the daifuku. My baker’s pantry is still pretty well stocked from Thanksgiving, so cookies seemed like the best choice for a quick and dirty replacement. I turned to the dependable and consistently marvelous How to Cook Everything Vegetarian by Mark Bittman.

Bittman’s How to Cook Everything books take the guesswork out of cooking and baking by showing you how to customize recipes for any situation. If you’re a novice or by-the-book cook, you’ll feel at liberty to make substitutions to suit your tastes or pantry, and you’ll eventually gain the confidence to switch things up on your own.

One recipe reminded me of my mom and I just had to try it: Oatmeal Apple Cookies.

My mom was always trying to get me and my siblings to eat healthy snacks when the rest of our friends and classmates were eating ding dongs and zingers. Oatmeal Apple Cookies are just the kind of cookies she would have made to put in my Muppet Movie lunch box next to the carrot sticks and carob-chip trail mix.

So, at least for today, think of me as your wacky, veggie aunt, offering you whole-grain and fruit cookies when everyone else has laid out chocolate-coated, butter-infused treats rolled in nuts and dripping with icing.

I made a ton of changes, based on MB’s variation ideas and some based on my own preferences. He provides a vegan option for most of the recipes in the vegetarian cookbook, and I used his applesauce-for-egg and almond milk for cow’s milk suggestions. I also used nonhydrogenated vegan butter for dairy butter.

Here’s where I ventured out on my own: the original recipe calls for dried apples. I’m not a fan of dried fruit in general and don’t keep it around, so I took a chance and used the real thing. I also swapped granulated sugar for maple syrup. Excellent decisions all around.

The cookies are moist, sweet, and delicious. They may be a little on the soft side —no crispy edges, my favorite part of a cookie—but full of apple flavor and definitely a crowd pleaser; CB, my Roommate, and two of my officemates gave thumbs-up.

The recipe whipped up quickly too, from peeling and grating the apple to pulling the last pan out of the oven, the whole enterprise took less than 90 minutes. Oatmeal Apple Cookies would add a tasty and fast, if not entirely festive, option to the Christmas cookie rotation. And they’re much less sticky than daifuku.

~~~~

If this xx tips your canoe, swim on over to:

• Vegan Ginger Cookies
• Snickerdoodles
• Vegan Bran Muffins

~~~

Oatmeal Apple Cookies
Makes about 4 dozen; 2 cookies per serving

1/2 cup nonhydrogenated vegan butter
1/2 cup maple syrup
3/4 cup brown sugar, packed
1/4 cup apple sauce
1 1/2 cups all-purpose flour
2 cups rolled oats (not quick oats)
1 cup apple, peeled and grated (about 1 medium apple)
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp clove
pinch of salt
2 tsp baking powder
1/4 cup soy, almond, or rice milk
1 tsp vanilla extract

1) Preheat oven to 375. Peel and grate apple and set aside.

2) In a large mixing bowl, cream together vegan butter, syrup, and sugar with mixer, then stir in applesauce.

3) In a medium bowl, combine flour, oats, apples, cinnamon, nutmeg, clove, baking powder, and salt.

4) Alternately, add milk and dry ingredients to butter and sugar mixture until dough is formed, mixing in a little more milk if dough is too dry.

5) Spoon out tablespoon-sized dollops of dough onto ungreased baking sheet and bake for 12-15 minutes. Allow to cool for a minute or two, remove from baking sheet, and continue on a wire rack.

6) Serve with a glass of almond milk or hot tea.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
137.3 calories, 3.8g fat, .9g fiber, 1.74g protein, $.23

Calculations
1/2 cup nonhydrogenated vegan butter: 800 calories, 88g fat, 0g fiber, 0g protein, $0.96
1/2 cup maple syrup: 420 calories, 0.5g fat, 0g fiber, 0g protein, $2.38
3/4 cup brown sugar: 628 calories, 0g fat, 0g fiber, 0g protein, $0.43
1/4 cup apple sauce: 51.75 calories, 0g fat, 1g fiber, 0g protein, $0.26
1 1/2 cups all-purpose flour: 682.5 calories, 1.5g fat, 4.5g fiber, 19.5g protein, $0.32
2 cups rolled oats: 609 calories, 9g fat, 16g fiber, 22g protein, $0.24
1 cup apple: 77 calories, 0g fat, 2g fiber, 0g protein, $0.50
1/2 tsp cinnamon: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
1/4 tsp nutmeg: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
1/4 tsp clove: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
pinch of salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
2 tsp baking powder: 4 calories, 0g fat, 0g fiber, 0g protein, $0.04
1/4 cup almond milk: 10 calories, 0.75g fat, 0.25g fiber, 0.25g protein, $0.12
1 tsp vanilla extract: 12 calories, 0g fat, 0g fiber, 0g protein, $0.26
TOTALS: 3294.3 calories, 90.75g fat, 21.75g fiber, 41.75g protein, $5.59
PER SERVING (TOTALS/24): 137.3 calories, 3.8g fat, .9g fiber, 1.74g protein, $.23

Veggie Might: Last-minute Substitution - Oatmeal Apple Cookies

Sweet Potato Fritters With Apples: Thanksgiving Begins

For the first time in years, I’m not making Thanksgiving dinner for my family. Instead, we’re heading off to Ohio, the homeland of HOTUS (formerly Husband-Elect), for a holiday with his extended brood. This is simultaneously super exciting and somewhat disorienting.

Here’s why: I’m fairly laid-back in general, but on Turkey Day (and I freely admit this), I’m a Type A, micromanaging battleaxe. There are week-long searches for appropriate recipes. There are minute-by-minute schedules. There are dozens of papers taped to the kitchen cabinets. I barely tolerate myself on Thanksgiving, so I’m not sure how my parents have held up.

And this year, I’ll have no control whatsoever. Ack.

Instead, Imma take it out on CHG. Ha! Prepare yourself, sweet readers, for an onslaught of Thanksgivingy blogginess like you’ve never seen before. There will be appetizers. There will be side dishes. There will be main dishes. There will probably be an unrelated recipe, because not everything works like we plan sometimes. MUAHAHAHAHAHA!

Today’s recipe, Sweet Potato Fritters with Apples, is an inexpensive, fairly nutritional dish suitable for either Thanksgiving breakfast or a dinner side. Crunchy on the outside and softer on the inside, they're sweet without being cloying. HOTUS loved them for dinner last night, which is good, because he’s getting them for lunch again today.

If you should make them yourself, know two things:

1) The calculations in the source material felt a little off, so I did my own numbers using Calorie King. And – yoinks - they were significantly different. Mine are the ones posted, though, because that’s how we roll

2) Any decent cooking apple should work here. I used MacIntosh, because they’re good all-around varieties, but y’know, go crazy.

And so it begins. Readers, do you have a solid Turkey Day recipe for us? Do tell. We’d love to give it a shot.

~~~

If you like the looks of this, later, yer gonna wanna avert your gaze to:

• Popovers
• Sweet Crespelles
• Whole Wheat Buttermilk Pancakes

~~~

Sweet Potato Fritters With Apples
Makes 16 fritters.
Adapted from The Complete Idiot’s Guide to Eating on a Budget.

1 cup cooked sweet potato, mashed
1 apple, peeled, cored, and diced small (I used a MacIntosh - Kris)
1/2 cup low-fat cottage cheese (I used 1% Friendship – Kris)
1/2 cup all-purpose flour
1/4 cup sugar
1 large egg
1 teaspoon cinnamon
1 teaspoon baking powder
1/4 teaspoon salt
2 tablespoons butter
Honey, maple syrup, or powdered sugar for serving

NOTE: If you don’t have any cooked, mashed sweet potato hanging around, buy a large spud, scrub the outside, prick it a few times with a fork, and cook for 50 or 60 minutes at 375°F. Remove from oven, let it cool, peel, scoop, and mash.

1) In a mixing bowl, stir together sweet potato, apple, cottage cheese, flour, sugar, egg, cinnamon, baking powder, and salt. Divide the dough in half.

2) In a large, nonstick skillet over medium-high heat, melt 1 tablespoon butter. Divide half the dough into eight rounded tablespoons. Drop each tablespoon into skillet, taking care not to crowd. Flatten dough balls with spoon, until about 1/2- to 3/4-inch thick. Cook 3 to 5 minutes on each side, until browned. Remove to a paper towel-covered plate.

3) Repeat Step #2 with the remaining half of butter and dough.

4) Serve warm with honey, maple syrup, or powdered sugar.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
67 calories, 1.8 g fat, 0.7 g fiber, 2 g protein, $0.13

Calculations
1 cup cooked sweet potato, mashed: 180 calories, 0.4 g fat, 6.6 g fiber, 4 g protein, $0.43
1 apple, peeled, cored, and diced small: 61 calories, 0.1 g fat, 1.7 g fiber, 0.3 g protein. $0.28
1/2 cup low-fat cottage cheese (1% Friendship): 90 calories, 1 g fat, 0 g fiber, 16 g protein, $0.75
1/2 cup all-purpose flour: 228 calories, 0.6 g fat, 1.7 g fiber, 6.5 g protein, $0.05
1/4 cup sugar: 194 calories, 0 g fat, 0 g fiber, 0 g protein, $0.06
1 large egg: 54 calories, 3.7 g fat, 0 g fiber, 4.7 g protein, $0.33
1 teaspoon cinnamon: 6 calories, 0.1 g fat, 1.2 g fiber, 0.1 g protein, $0.04
1 teaspoon baking powder: 2 calories, 0 g fat, 0 g fiber, 0 g protein, $0.02
1/4 teaspoon salt: negligible calories, fat, fiber, and protein, $0.01
2 tablespoons butter: 204 calories, 23 g fat, 0 g fiber, 0.2 g protein, $0.12
TOTAL: 1019 calories, 28.9 g fat, 11.2 g fiber, 31.8 g protein, $2.09
PER SERVING (TOTAL/16): 67 calories, 1.8 g fat, 0.7 g fiber, 2 g protein, $0.13

Sweet Potato Fritters With Apples: Thanksgiving Begins

Veggie Might: Malt Vinegar Oven Fries—Just Like the Fair

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

Twice in the last two months I've said to someone, "This is just like the fair!"

Sheep shearing, midway rides, and pig races: for a kid in central Ohio, the county fair was the hottest ticket of the fall social calendar; and the Ohio State Fair was the most thrilling event of the year.

Walking through the competition barns, I would beg to join 4-H and have my own sheep. Every year, my father would remind me that we lived within the town limits and our yard was not zoned for farm animals.

I also lived for the midway. My friends and I would gorge ourselves on fried and sweet delicacies and then hit the fastest, whippingest, most vomit-inducing rides.

My favorite fair fare came in a greasy paper cone: salty, skin-on french fries drenched with mouth-puckering malt vinegar. Rarely do I find fries as good as those, but I'm always on the lookout.

In August, I came close when I accompanied my college pal KC and her daughter to Prince Edward Island, which is not only home to Anne of Green Gables, but the best potatoes I've ever eaten. As it turns out, the soil and climate of PEI are perfect spud-growing conditions.

Particularly outstanding were the french fries at a little seaside sandwich shack in the beach town of Victoria. And there, on the ledge next to the ketchup and other condiments, was a bottle of malt vinegar. KC and I smiled. A fellow Buckeye, she eats her fries with malt vinegar too.

We doused our taters and found a picnic table across the lane, just below the signal house overlooking the harbor. It was a postcard-perfect scene. "KC," I said, "this is just like the Ohio State Fair." She laughed, "Only I'm not throwing up from the Scrambler."

Just a couple months later, my friend MS and I attended the New York State Sheep and Wool Festival in Rhinebeck, New York. We wandered the stalls, fondling the softest fibers and cooing over the fuzzy animals. I thought of the 6- through 11-year-old me who wanted a sheep in the city as MS and I discussed smuggling an alpaca back to the Big Apple. We were pretty sure getting the 6.5 foot animal on Metro-North would be the most difficult part of the proposition.

It may be impossible to recreate the spirit of fair and festival and idyllic seasides, but the malt vinegar oven fries I whipped up this week are pretty dang close. Salty and tangy, crispy and chewy, they have less fat and fewer calories than traditional fries but all the flavor. CB, who isn't crazy about fries said, "I would eat these again." High praise.

It's been an excellent fall for making new fair memories. A sheep even licked my hand.

~~~

If this post tipped your canoe, swim over to:

• People Need Potato Salad
• Roasted Asparagus and Chick Peas
• Dijon Roasted Potatoes

~~~

Malt Vinegar Oven Fries
Serves 2

2 medium russet potatoes (about 7 ounces each)
2 tbsp malt vinegar
1/2 tbsp olive oil
3 generous pinches sea salt

1) Scrub and dry potatoes. Slice widthwise into 1/2" disks, then slice disks into 1/2" strips. Place cut potatoes into bowl or zipper-seal bag.

2) Pour malt vinegar in a small bowl. Drizzling in olive oil, emulsify oil and vinegar with a whisk or immersion blender.

3) Pour oil and vinegar over cut potatoes, sprinkle with salt, and toss well. Allow to marinate for at least 30 minutes.

4) Preheat oven to 350°. Arrange marinated potatoes on a baking sheet, evenly spaced without much, if any overlap. Bake for 30 to 40 minutes, stirring after 15 minutes, until crispy.

5) Sprinkle with more vinegar and salt, if desired. Serve with your favorite sandwich or in a paper cone for true state fair authenticity. Pucker up…a kiss is in your future.

Approximate Calories, Fat, Fiber, and Protein per Serving
201 calories, 3.5g fat, 3g fiber, 5g protein, $0.47

Calculations
2 medium russet potatoes: 336 calories, 0g fat, 6g fiber, 10g protein, $0.86
2 tbsp malt vinegar: 6 calories, 0g fat, 0g fiber, 0g protein, $0.02
1/2 tbsp olive oil: 60 calories, 7g fat, 0g fiber, 0g protein, $0.04
3 generous pinches sea salt: negligible calories, fat, fiber, protein, $.02
TOTALS: 402 calories, 7g fat, 6g fiber, 10g protein, $.94
PER SERVING (totals/2): 201calories, 3.5g fat, 3g fiber, 5g protein, $.47

Veggie Might: Malt Vinegar Oven Fries—Just Like the Fair

Pumpkin Butter: The Revenge

The following tale is a harrowing, totally true account of how I finally hacked a sugar pumpkin in two. Read on … if you dare.

When: A brisk October night, 2010

Where: A vaguely haunted Brooklyn kitchen

Who:

• Kris, a pale, tall, somewhat uncoordinated 32-year-old writer/cook, whose only goal for the evening is harvesting the sweet flesh of autumn gourds.
• The Sugar Pumpkin, a three-pound, iron-hided, carrot-hued possible herald of Satan.

Kris creeps warily into the kitchen, clutching a large chef’s knife. There is a single fluorescent light overhead, casting shadows long and stark across the linoleum.

KRIS: Hello? Is there anyone there? Anyone? Hellooooo?

There is only silence.

KRIS: Marco?

THE SUGAR PUMPKIN: Polo.

KRIS: AUGH!

The Sugar Pumpkin leaps from the refrigerator to Kris’ shoulder, but promptly plummets to the ground, as it has no limbs with which to choke her.

TSP: Dang. That never works.

KRIS: Sugar Pumpkin! I knew you were hiding here somewhere. How did you get on top of the fridge? With your evil, Lucifer-given powers, I bet.

TSP: You left me there when you were unloading the groceries.

KRIS: Nice try, demon! But it’s all too obvious; denizens of the netherworld bestowed the gift of flight upon you.

TSP: No, look, the bananas are up there, too.

KRIS: Not the bananas! Mephistopheles got to them, as well?

TSP: Seriously, you just forgot.

KRIS: Never thee mind, fiend! Because now … it is time for you to die.

Kris lunges at The Sugar Pumpkin with her blade.

KRIS: Die! DIE!

Kris fails.

KRIS: Crap.

TSP: Ha! Nice try, kid. But I’m invincible, and it wasn’t the devil that did it. Your supermarket blasted me with gamma rays, to ensure that hapless home cooks like yourself never have access to my sweet, low-calorie flesh.

KRIS: But how will I create pumpkin butter, with which to spread on quickbreads and dollop on top of oatmeal and make into pancakes?

TSP: You got me.

KRIS: Also, gamma rays? Isn’t that a Hulk thing? Shouldn’t you be green?

TSP: You’d think so, wouldn’t you? Anyhoo, I’ll be on my way.

KRIS: NEVER!

Kris finds an axe behind the fridge.

KRIS: Die! Die! For real this time!

Kris buries the axe in her own foot.

KRIS: Ow.

TSP: Hm. Unexpected.

KRIS: Okay. I’m going to need a band-aid here.

TSP: Wow! Check out the patterns your blood spatter is making! (motions to wall) That one looks like a ducky.

KRIS (pointing at ceiling): Oo! And there's Carl Yastrzemski!

TSP: I would have said Elliott Gould, but I can see what you’re going for.

They laugh for a good five minutes.

KRIS: You know, this is fun and all, but I’m starting to lose consciousness.

TSP: Here. Let me get you a towel.

KRIS: That’s very sweet of you, Sugar Pumpkin. I appreciate that.

TSP: Really, it’s no problem.

The Sugar Pumpkin turns his back for the towel. Kris, despite being attached via axe to the kitchen floor, gathers her remaining strength and clobbers TSP with a kitchen chair. It splits in half.

TSP: NOOOOO! But … but … I … I was … Lowenstein …

KRIS: Sorry, gourd. Halloween recipes take no prisoners.

TSP: Blerg.

The Sugar Pumpkin dies.

KRIS: Hm. Still bleeding. (begins to yell) Is anyone else home? Hellooooo? HELLOOOOOO? I’m starting to feel FAIIIIIINT!

Kris blacks out, but raises her head one final time to impart hard earned words of wisdom for the ages.

KRIS: In retrospect, this was not well planned.

~fini~

~~~

If this tickles your orange fancy, you might also enjoy:

• All Night Apple Butter
• Pumpkin Bread
• Pumpkin Orzo with Sage (Vegan / non-vegan)

~~~

Pumpkin Butter
Makes about 3 cups, or 32 servings of 1-1/2 tablespoons each.
Adapted from All Recipes.

1 3-lb. sugar pumpkin (Yields about 22 ounces of flesh)
1 cup apple cider
1 cup light brown sugar, loosely packed (plus more if needed)
2 teaspoons ground cinnamon
2 teaspoons ground ginger
1 teaspoon nutmeg
1/4 to 1/2 teaspoon ground cloves
Pinch of salt

1) Preheat oven to 375°F

2) Hack pumpkin in half, however you can. (Just do it very, very carefully.) (Alternately, use a can of pumpkin puree and skip this step entirely.) Seed it and cut out the stem. Place cut-side-down in a 9x13 glass baking dish and tent loosely with tin foil. Roast about 90 minutes, or until pumpkin is easily removed from skin.

3) In a medium pot, whisk pumpkin together with apple cider. Add sugar, cinnamon, ginger, nutmeg, cloves, and salt and stir to combine. Bring to a simmer, then cook over medium heat for about 30 minutes, stirring frequently. (Do not abandon. This stuff steams.) For extra-silky butter, use a stick blender to smooth it out when finished. Let cool a little bit and store in fridge.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
30 calories, 0.05 g fat, 0.3 g fiber, 0.16 g protein, $0.12

Calculations
1 3-lb. sugar pumpkin (yields about 22 ounces of flesh): 125 calories, 0.6 g fat, 6.9 g fiber, 4.5 g protein, $2.46
1 cup apple cider: 120 calories, 0 g fat, 0 g fiber, 0 g protein, $0.31
1 cup light brown sugar, loosely packed: 688 calories, 0 g fat, 0 g fiber, 0 g protein, $0.60
2 teaspoons ground cinnamon: 12 calories, 0.1 g fat, 2.5 g fiber, 0.2 g protein, $0.15
2 teaspoons ground ginger: 12 calories, 0.2 g fat, 0.5 g fiber, 0.3 g protein, $0.15
1 teaspoon nutmeg: 12 calories, 0.8 g fat, 0.5 g fiber, 0.1 g protein, $0.10
1/4 to 1/2 teaspoon ground cloves: 2 calories, 0.1 g fat, 0.2 g fiber. 0 g protein, $0.02
Pinch of salt: negligible calories, fat, fiber, and protein, $0.01
TOTAL: 971 calories, 1.6 g fat, 10.6 g fiber, 5.1 g protein, $3.80
PER SERVING (TOTAL/32): 30 calories, 0.05 g fat, 0.3 g fiber, 0.16 g protein, $0.12

Pumpkin Butter: The Revenge

Veggie Might: Savory Squash Pie - Road Trip Inspirado

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism. Also, a quick reminder: All entries for the Re-Name the Husband-Elect Contest are due by 6pm today. You could win a cookbook!

This time last year, I took an unexpected swim in Lake George and hung out with some Vermont syrup tappers made of pantyhose. As one who will stop for anything that catches my eye along the roadside, weird and kitschy New England-in-the-fall excursions seem to becoming a tradition and rife with inspirado.

A couple of weekends ago CB and I visited his parents in the great state of New Hampshire, where we lived free and ate garden-fresh vegetables (rather than the alternative). On the way back through Massachusetts, we strolled through a pumpkin spice-hyacinth-clean laundry-mountain spruce-cookie-scented, fake-snowy Bavarian Christmas village with a country crafts food court and animatronic bluegrass band.

We also bought enough squash for me to start my own roadside stand.

I can get squash in New York. But there they were, all orange and green and yellow, beckoning me from the side of the road. Since we had a car, for once I was able to buy more than I could carry. So I scooped up two sugar pumpkins for pie, two butternut squashes for soup, a Long Island cheese squash, and a buttercup squash—the latter two because they were new to me and pretty.

And they were cheeeeeap. For six squashes, I spent a grand total of $7. The farmer at my local market has reasonable prices compared to most in the area, but yay!

It took me a whole day to bake, puree, and freeze my bounty, and now I’m ready for whatever new-and-exciting squash recipes come my way. And snacking on roasted squash seeds. Scanning the InterWebs for inspirado, only a few clicks through the blog reader unearthed the perfect recipe to kick off Squash Season: Savory Kabocha Pie from The Kitchn.

Practice my pie crust technique on a savory squash and tofu pie that would be amazing for brunch or a light lunch? Okay, whoever is reading my thoughts: Swiss bank account, cottage on the Isle of Skye, lifetime supply of handspun alpaca.

From my roadside bounty, I chose the buttercup squash. It was recommended as a substitute for kabocha; weighing in at just over 2 lbs, it was the right size, and I couldn’t wait to try it.

Buttercup squash is a small, squat, dark green squash looks very similar to a kabocha. The sweet flesh is ideal for a variety of recipes and is interchangeable with its butternut and kabocha cousins.

In the pie at hand, the buttercup squash combines flawlessly with the tofu to make a rich and creamy filling without being heavy; and the sweetness is nicely balanced with the savory garlic and onions. Rosemary has an almost woodsy scent, and makes a lovely addition, though take care not to overdo it. Too much makes the filling bitter. Sage or thyme would be equally delicious.

You can use any crust you like, but I branched out and made the whole-wheat crust recommended in the recipe. It was hearty and dense but tender and flaky, standing up to the earthy flavors of the filling more than would a simple white flour crust. Give it a try; it’s worth the effort.

If you’re feeling ambitious, you might make two crusts at once and freeze one for later. A frozen pie crust will keep for several months, and give you a head start on your holiday baking—or make this dish that much easier when you want to make another immediately, which I assure you, you will. I did (with a butternut: equally amazing).

Next time I hit the road (soon), I’ll be looking for more food I’ve never tried and flannel-wearing robots that sing and play the banjo. Let me know if you have a line on any.

~~~

If this article tickled your fancy, sidle on over to:

• Pumpkin Orzo with Sage
• Vegan Pumpkin Pie
• Butternut Squash Gnocchi

~~~

Savory Buttercup Squash Pie
Serves 8.
Adapted from Savory Kabocha Pie from The Kitchn (crust adapted from Brother Ron Pickarski's Friendly Foods).

Crust
1 cup whole-wheat pastry flour
1/2 cup unbleached, all-purpose flour
2 tbsp olive oil
1/4 tsp salt
1/4-1/3 cup ice water

Filling
2 lb buttercup squash, seeded, baked, and mashed
1/2 tbsp olive oil
1 small onion, diced (about 1 cup)
3 cloves garlic, minced
14 oz silken tofu, mashed
1 tbsp fresh rosemary leaves, finely chopped
1 1/2 tsp salt
Freshly ground pepper, to taste
2 tbsp arrowroot powder dissolved in 1 tbsp water

For the Crust
1) Mix whole-wheat pastry flour, all-purpose flour, and salt in a small bowl. Pour olive oil in a separate bowl. Place both bowls in freezer for at least 1 hour.

2) In a food processor or with a pastry cutter, combine flour and hardened oil until it forms a coarse meal. Leave a few pea-sized pieces of hardened oil for a flakier crust. Drizzle the water to the flour mixture, using only enough to form a dough. Take care not to overwork the dough, or it will become tough.

3) Turn out the dough onto a lightly floured surface and roll into 1/16"-thick circle. Carefully place dough in a 9" pie pan. Trim and crimp edges as desired. Place crust in refrigerator until you are ready to fill.

For the Filling
1) Preheat oven to 350º F.

2) Slice squash in half and scoop out seeds. Place sliced side down on greased baking sheet and roast in oven for 15-25 minutes until a fork easily pierces the skin. Allow to cool, then scoop out flesh, mash, and set aside. Leave oven on at 350º F.

3) In a large saucepan, heat olive oil and sauté onions and garlic about 7 minutes, until the onion is translucent. Stir in squash, tofu, rosemary, salt, and pepper. Cook until warm. Dissolve arrowroot in water and stir into mixture to thicken filling.

4) Pour the filling into pie crust and bake for 30 minutes.

5) Serve warm with salad or soup for brunch or lunch. Keep a back up for yourself.

Approximate Calories, Fat, Fiber, and Protein per Serving
222.5 calories, 9.3g fat, 9.2g fiber, 14.3g protein, $.43

Calculations
1 cup whole wheat pastry flour: 440 calories, 20g fat, 16g fiber, 12g protein, $0.64
1/2 cup unbleached, all-purpose flour: 227.5 calories, 0.5g fat, 1.5g fiber, 6.5g protein, $0.10
2 tbsp olive oil: 240 calories, 28g fat, 0g fiber, 0g protein, $0.16
1/4 tsp: negligible calories, fat, fiber, protein, $.02
2 lb buttercup squash: 416 calories, 0g fat, 32g fiber, 0g protein, $1.00
1/2 tbsp olive oil: 60 calories, 7g fat, 0g fiber, 0g protein, $0.04
1 small onion: 10 calories, 0.05g fat, 0g fiber, 0g protein, $0.12
3 cloves garlic: 12 calories, 0g fat, 0g fiber, 0g protein, $0.04
12 ounces firm tofu: 375 calories, 19g fat, 24g fiber, 96g protein, $1.20
1 tbsp fresh rosemary leaves: negligible calories, fat, fiber, protein, $.04
1 1/2 tsp salt: negligible calories, fat, fiber, protein, $.02
Freshly ground pepper: negligible calories, fat, fiber, protein, $.02
2 tbsp arrowroot powder: negligible calories, fat, fiber, protein, $.02
TOTALS: 1780.5 calories, 74.5g fat, 73.5g fiber, 114.5g protein $3.40
PER SERVING (TOTALS/8): 222.5 calories, 9.3g fat, 9.2g fiber, 14.3g protein, $.43

Veggie Might: Savory Squash Pie - Road Trip Inspirado

Low-Fat Apple Coffee Cake: Get in My Mouth, Right Now

Today on Serious Eats: All-American Chili. Wonderfully autumn-y, and even better the next day.

As a New Yorker, I like to think that October is our reward for making it through August.

If you’ve ever been here in late summer, you know that the humidity, stench, and collective bad mood make our eighth month a special kind of hell. Yet, less than 31 days after it’s over, we’re compensated with weather straight out of a John Irving novel.

In October, the atmospheric moisture all but disappears. The temperatures drop from the high 400s into the über-pleasant upper 60s. The persistent aromas of bus fuel and body odor are replaced by … well, nothing. And let me tell you, Eau de Nothing in New York is about as good as you’re gonna get, except for that time the Jersey chemical factory leaked and the city reeked of maple syrup for two days.

Yeah, that was cool.

Anyway, October also means an entirely new season and style of cooking. Out are raw salads and grilled meats. In come long-simmering stews and cinnamon-spiked quick breads. Zucchini and tomatoes are making way for butternut squash and heavenly-when-cooked-correctly Brussels sprouts. And let’s not forget fall’s finest bounty: bag after bag of regional apples, purchased for a pittance. A pittance! Forsooth, I say!

I recently procured just such a sack of the medium-sized MacIntosh variety, which I find fairly solid for eating, saucing, and all-purpose baking. One by one, I turned them into snacks, applesauce, and Low-Fat Apple Coffee Cake from the Better Homes and Gardens Cookbook. Which? Will make you drool on your culottes. It’s that good.

Words that describe this cake: warm, moist, sweet, light, fairly low-fat, apple-packed, crunch-esquey, cinnamonilicity, scrumptulescent.

Words that do not describe this cake: gross, stapler, Michael Vick.

Of course, if you should embark on this journey of delectable…ness, there are a few things to know:

1) You’re supposed to coat the baking pan with cooking spray. I ran out, but a thin swipe of Butter-flavored Crisco stood in nicely.

2) I substituted a real egg for egg substitute. Whoa. Meta.

3) As noted, I used MacIntoshes, but other baking apples may elicit even better results. So, experiment! (Except with Red Delicious. They’re pretty useless in cakes like this.)

Welcome, autumn. I could not be happier to eat, er, see you.

~~~

If you think this looks good, you’ll really like:

• Autumn Apple Salad
• Baked Apples
• Maple Walnut Apple Crisp

~~~

Low-Fat Apple Coffee Cake
Makes 10 servings.
Adapted from Better Homes and Gardens Cookbook.
NOTE: This looks like a lot of ingredients, but it’s not, I promise. A bunch are repeats. No fear!

2/3 cup all-purpose flour
1/2 cup whole wheat flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon salt
A few dashes nutmeg
1-1/2 cups small-diced, peeled, cored apples (2 small) (I used MacIntosh)
1/4 cup egg (about 1 large egg)
3/4 cup granulated sugar
1/4 cup chopped walnuts and/or pecans
1/4 cup applesauce (I used homemade)
1/4 cup packed light brown sugar
1 tablespoon all-purpose flour
1 tablespoon whole wheat flour
1/2 teaspoon ground cinnamon
1 tablespoon coldish butter, cut up into small cubes
1/4 cup chopped walnuts and/or pecans

1) Preheat oven to 350°F. Coat a 9-inch round baking pan with either cooking spray or Crisco. Set aside.

2) In a small mixing bowl, combine 2/3 cup all-purpose flour, 1/2 cup whole wheat flour, baking soda, 1 teaspoon ground cinnamon, salt, and nutmeg with a whisk. Set aside.

3) In a medium mixing bowl, combine apples and egg. Add sugar, 1/4 cup chopped nuts, and applesauce. Pour in flour mixture. Stir to combine. Pour batter into your pan. It will be thick, but don’t worry. Flatten it out evenly with a spatula.

4) In a separate small bowl, combine brown sugar with remaining all-purpose flour, whole wheat flour, and cinnamon. Cut in butter, either with a fork or a pastry blender. It should look like crumbs when you’re done. Stir in remaining nuts. Sprinkle it over your batter.

5) Bake 30 or 35 minutes, or until the cake passes the toothpick test. Remove, let sit in the pan for 10 minutes, and serve to rousing applause. It’s seriously, really good.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
205 calories, 5.8 g fat, 1.4 g fiber, 3.1 g protein, $0.23

Calculations
2/3 cup all-purpose flour: 303 calories, 0.8 g fat, 2.2 g fiber, 8.6 g protein, $0.07
1/2 cup whole wheat flour: 228 calories, 0.6 g fat, 1.7 g fiber, 6.5 g protein, $0.11
1 teaspoon baking soda: negligible calories, fat, fiber, and protein, $0.01
1 teaspoon ground cinnamon: 6 calories, 0.1 g fat, 1.2 g fiber, 0.1 g protein, $0.03
1/4 teaspoon salt: negligible calories, fat, fiber, and protein, $0.01
A few dashes nutmeg: negligible calories, fat, fiber, and protein, $0.01
1-1/2 cups small-diced, peeled, cored apples: 79 calories, 0.2 g fat, 2.1 g fiber, 0.4 g protein, $0.25
1/4 cup egg: 74 calories, 5 g fat, 0 g fiber, 6.3 g protein, $0.21
3/4 cup granulated sugar: 581 calories, 0 g fat, 0 g fiber, 0 g protein, $0.16
1/4 cup chopped walnuts and/or pecans: 190 calories, 19.4 g fat, 2.3 g fiber, 3.5 g protein: $0.50
1/4 cup applesauce: 26 calories, 0.1 g fat, 0.7 g fiber, 0.1 g protein, $0.13
1/4 cup packed light brown sugar: 207 calories, 0 g fat, 0 g fiber, 0 g protein, $0.15
1 tablespoon all-purpose flour: 29 calories, 0.1 g fat, 0.2 g fiber, 0.8 g protein, $0.01
1 tablespoon whole wheat flour: 29 calories, 0.1 g fat, 0.2 g fiber, 0.8 g protein, $0.02
1/2 teaspoon ground cinnamon: 3 calories, 0 g fat, 0.6 g fiber, 0 g protein, $0.02
1 tablespoon coldish butter: 102 calories, 11.5 g fat, 0 g fiber, 0.1 g protein, $0.06
1/4 cup chopped walnuts and/or pecans: 190 calories, 19.4 g fat, 2.3 g fiber, 3.5 g protein: $0.50
TOTAL: 2047 calories, 57.3 g fat, 13.5 g fiber, 30.7 g protein, $2.25
PER SERVING (TOTAL/10): 205 calories, 5.8 g fat, 1.4 g fiber, 3.1 g protein, $0.23

Low-Fat Apple Coffee Cake: Get in My Mouth, Right Now

Green Kitchen: Fresh Garbanzo Beans and the Excitement of New Vegetables

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green.

Don't get me wrong – a good chunk of my love for the greenmarket is love of, and belief in the goodness of, local eating. I like meeting my farmers, I like minimizing my food's road trips, I like the dirt on my kale that comes from nearby. (Okay, I did not love the cocooned caterpillar that came along with that local kale and its local dirt this weekend, but that's my own problems with squeamishness. In theory, I loved that caterpillar.)

But I also fell in love with the farmers market because, during our early courtship, everything was so new. Kale, collard greens, kohlrabi, lambsquarter, Brussels sprouts still on the stalk – my first couple of greenmarket years, I took home something new and strange almost every weekend. I hit the internet and hit the books, and almost every time I added a new and delicious veggie to my repertoire.

I still love the greenmarket, lo these many years later, but things have become a little... predictable. A few extra bucks in my wallet this summer are opening a few new doors – berries, grapes (that actually taste like something!), and endless varieties of stone fruits – but the veggies are all familiar territory. As each veggie comes back into season, sure, there's a weekend or two of excitement, but true vegetal strangers are few and far between.

So I hope you'll allow me a digression from the agricultural bounty of the greater New York area (love you, Pennsylvania peppers!), as I allowed myself when I met an international temptation too strange and exciting to ignore.

Fresh garbanzo beans.

The bin of fuzzy green pods was nestled between portabellos and quail eggs in the Whole Foods produce aisle, and I could not resist. At $4/lb I thought my few experimental handfuls would cost me a buck or so. These beans are so light, though, that my bag rang up at a mere twenty-nine cents. Score one for the beans.

I hit the internet, and hit the kitchen, and here is what I learned:

1. Fresh garbanzo beans can be eaten raw. Popped out of the pods they look just like their canned and dried cousins, just green. They have a fresh, not particularly strong taste, like starchier edamame.
2. The internet will tell you that they should be steamed in salt water in their pods. This works, but the pods are so roomy that they become little saline capsules, which then burst in your mouth or in your hands. The beans are still tasty, but they get lost in the saltwater, and it doesn't really work. So, fresh garbanzos edamame-style: technically works, but not so awesome.
3. If you use the same method, though, but shell the beans first, well bingo, there you go. A quick boil in salted water gives you bright, salty, tasty little beans.

The internet is full of more elaborate preparations, but I like to get to know a new veggie simply, at first. (Okay, I often end up sticking with those most basic preparations – salt, and sometimes oil, usually make veggies taste like their best versions of themselves.)

Next time – if I even see them again, because their appearance was sudden and they may vanish as quickly and with as little fanfare - I may try some sort of pan-frying, with cumin and other chickpea-friendly spices. I bet the green flavors of the fresh beans would play nicely with that. But for now, for my new friend the fresh garbanzo, simple and quick is the way to go.

~~~

If you enjoy this, you might also enjoy:

• Pasta with Zucchini and Chickpeas
• Steamed Asparagus
• Sweet Potato and Chickpea Puree

~~~

Fresh Garbanzo Beans
Serves 2

1/2 lb fresh garbanzo beans (about 1 cup shelled)
1 T (or so) salt

1) Shell the garbanzo beans. They usually pop out easily, but scissors can be helpful.

2) In a sauce pan or small soup pan, bring a couple of inches of salted water to a boil.

3) Add the garbanzos. Boil, covered, for about a minute.

4) Drain, and eat warm or cooled.

Approximate Calories, Fat, Fiber, Protein, and Cost Per Serving
134.5 calories, 2.1g fat, 6.3g fiber, 7.3g protein, $0.26

Calculations
1 cup fresh garbanzo beans: 269 calories, 4.2g fat, 12.5g fiber, 14.5g protein, $0.50
1 T salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
TOTAL: 269 calories, 4.2g fat, 12.5g fiber, 14.5g protein, $0.52
PER SERVING (TOTAL/4): 134.5 calories, 2.1g fat, 6.3g fiber, 7.3g protein, $0.26

Green Kitchen: Fresh Garbanzo Beans and the Excitement of New Vegetables

Try This: Salted Watermelon

For their wedding favors, my friends H and I gave each one of their guests a small jar of pink, white, or black high-end salt. Husband-Elect chose the latter, which we weren’t exactly sure how to use at first.

Then, a few weeks ago, I bought a 13-pound watermelon. I gutted it, cubed the whole thing, and on a whim, sprinkled a cup with a little bit of the salt.

And? It is CRACK. Juicy, salty, sweet, powerful, cheap, healthy crack. Here’s a picture:

See? Crack. Go try!

Try This: Salted Watermelon

Mango, Blueberry, and Raspberry Cobbler: An August Miracle

Today on Serious Eats: Jicama and Watermelon Salad. So refreshing, you may never drink ice water again.

I want to hate August. I really do.

The mosquitoes. The sunburns. The blistering heat. The choking humidity, like you’re constantly walking in a wet sponge. The distinct summertime odor of Brooklyn, which can best be described somewhere between Underarm Sweat and Putrefied Corpse. The pervasive bad moods of citizens, confined to their steamy, claustrophobic apartments, where ancient window fans provide the only respite from triple-digit temperatures.

Blarf.

But then. Then there’s the produce. And August is forgiven.

Even in New York City, vegetables are wildly inexpensive and fruit is gobsmackingly plentiful. You can survive on nothing but zucchini and berries for weeks, and still be upset when it’s over.

To get an idea, here are the results of last week’s supermarket trip. This just doesn’t happen in November:

 2 pints blueberries
1 lb strawberries
6 ounces raspberries
1 clamshell organic baby greens
3 red peppers
1 cucumber
2 yellow squash
3 zucchini
3 mangoes
1 green pepper
1 avocado
10 ounces cremini mushrooms
1 lb mozzarella
5 vine tomatoes
1 lb carrots
2 pluots
6 nectarines
8 plums
1 onion
1 dozen humanely-raised eggs
1 box Kraft mac and cheese
1 box Domino dark brown sugar
1 jar Ragu Garden Style tomato sauce
1 liquid Coffeemate
1 bag Stacy’s pita chips
1 14.5-ounce can chickpeas
1 14.5-ounce can black beans
1 tub Friendship cottage cheese w/pineapple
3 chicken thighs
6 slices prosciutto
2 artisanal baguettes
KEY FOOD: $33.78
ASSOCIATED SUPERMARKET: $25.16

Okay, the Coffeemate and mac-n-cheese might happen in November. But you gotta forgive a girl her indulgences, right?

As there was so much fantastic produce available, I overbought. It left little space in the fridge, and some doubts as to whether or not we could finish everything before it went bad. Consequently, we needed a dish that would A) use up mad fruits, yo, and B) y’know … taste good.

Enter Smitten Kitchen’s cobbler recipe.

Though the original instructions call for peach and blueberries, a commenter mentioned mangoes and blueberries would work just as well. I was worried the abundance of brown sugar and very-sweet fruits would make it a little cloying, so a cup of raspberries was added for tartness and balance.

And oh, man. IT WAS SO GOOD. It was all the wonderful things about summer, topped by awesome cornmeal biscuits. If you should make it yourself, know the following:

1) Choose ripe mangoes that give slightly to the touch. You don’t want under- or overripe fruit, or everything will be a mess to slice.

2) SK calls for buttermilk in the original recipe. I didn’t have it, and used a skim milk/lemon juice substitution I found online. It worked beautifully, and is included below.

3) The dish is a little liquidy. Go with it anyway.

So, August. We still have three more weeks of each other. Keep giving me food like this, though, and we just might make it to September.

~~~

If you enjoy this, you’ll surely flip your lid for:

• Grilled Peaches
• Peach-Blueberry Cobbler
• Wild Berry Betty

~~~

Mango, Blueberry, and Raspberry Cobbler
Serves 8.
Adapted from Smitten Kitchen.

For fruit
3 cups mango, cut into 1-inch slices
2 cups blueberries
1 cup raspberries
2/3 cup dark brown sugar
2 tablespoons flour
2 tablespoons fresh lemon juice
1/4 teaspoon ground cinnamon
1/2 teaspoon salt

For topping
3/4 cup all-purpose flour
1/4 cup fine stone-ground cornmeal (yellow or white)
3 tablespoons dark brown sugar
1 1/2 teaspoons baking powder
3 tablespoons cold unsalted butter, cut into pieces
1/2 tablespoon lemon juice
7-1/2 tablespoons skim milk

1) Preheat oven to 425°F. Get out an 8x8 (2-quart) baking dish.

2) In a medium bowl, gently mix the ingredients for the fruit mixture: mango, blueberries, raspberries, dark brown sugar, flour, lemon juice, cinnamon, and salt. Pour into 8x8 dish.

3) In a separate bowl, combine flour, cornmeal, dark brown sugar, and baking powder. Add butter. With a fork or pastry blender, smush butter into flour mixture until it looks like small crumbs.

4) Pour 1/2 tablespoon lemon juice in a measuring cup. Add milk until you get to the 1/2 cup line. Stir. Add to flour mixture and combine until everything is just wet.

5) Using a teaspoon, drop glops of flour mixture on top of fruit. (You should get ten or eleven glops.)

6) Bake 20-25 minutes, or until cobbler part is baked and fruit is all bubbly.

7) Remove from oven and let it cool a few minutes, lest you cauterize your taste buds.

8) Enjoy!

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
256 calories, 4.8 g fat, 3.8 g fiber, 3.1 g protein, $0.98

Calculations
3 cups mango, sliced: 322 calories, 1.5 g fat, 8.9 g fiber, 2.5 g protein, $3.00
2 cups blueberries: 165 calories, 0.9 g fat, 7 g fiber, 2.1 g protein, $1.67
1 cup raspberries: 64 calories, 0.9 g fat, 8 g fiber, 1.5 g protein, $1.67
41 teaspoons dark brown sugar: 615 calories, 0 g fat, 0 g fiber, 0 g protein, $0.50
14 tablespoons flour: 398 calories, 1.1 g fat, 3 g fiber, 11.3 g protein, $0.09
2-1/2 tablespoons fresh lemon juice: 10 calories, 0 g fat, 0.2 g fiber, 0.1 g protein, $0.40
1/4 teaspoon ground cinnamon: 2 calories, 0 g fat, 0.3 g fiber, 0 g protein, $0.01
1/2 teaspoon salt: negligible calories, fat, fiber, and protein, $0.01
1/4 cup fine stone-ground cornmeal (yellow or white): 126 calories, 0.6 g fat, 2.6 g fiber, 2.9 g protein, $0.11
1 1/2 teaspoons baking powder: 4 calories, 0 g fat, 0 g fiber, 0 g protein, $0.06
3 tablespoons cold unsalted butter, cut into pieces: 305 calories, 34.5 g fat, 0 g fiber, 0.4 g protein, $0.17
7-1/2 T skim milk: 42 calories, 0.3 g fat, 0 g fiber, 4.1 g protein, $0.12
TOTALS: 2053 calories, 38.6 g fat, 30 g fiber, 24.9 g protein, $7.81
PER SERVING (TOTALS/8): 256 calories, 4.8 g fat, 3.8 g fiber, 3.1 g protein, $0.98

Mango, Blueberry, and Raspberry Cobbler: An August Miracle

No-Cook Month: Watermelon and Feta Salad with Mint

NOTE #1: Hello, readers from Get Rich Slowly! Welcome to Cheap Healthy Good. It's nice to have you here. If you're looking for a good place to get to know us, this post is a good start. Thanks for visiting and enjoy!

NOTE #2: Today on Serious Eats: Zucchini Carpaccio with Feta and Pine Nuts, an excellent alternative to a green salad.

Dude. It’s watermelon season.

Last week, it went on sale for $0.39/pound, so I dragged a 13-pounder home from a supermarket half a mile away. It's been parked on my kitchen table ever since, like some giant, edible bowling ball.

Yesterday, I finally cowboyed up and gutted the thing. And now, as you can see from this picture, we have enough watermelon to fill two man-sized storage containers.

The problem is, Husband-Elect and I are but two people. True, we’re two people who really like watermelon, but we’re two people nonetheless.

Consequently, over the next week, we’re gonna have to get creative with this thing. I’m thinking Watermelon Margaritas, Watermelon Salsa, and of course, more Watermelon and Feta Salad with Mint.

I have to admit: I didn’t think dropping feta into a bowl of fruit would do much. But it adds two things: salt and creaminess, which are both unexpected and very welcome. The mint and lime provide additional freshness and lightness, which keep the dish from being murky.

Beyond that, the dish boasts three huge pluses:

1. It takes less than 10 minutes to make.
2. There are no mandatory ratios. You can tailor the amount of feta, melon, mint, and lime to your liking.
3. If you’re feeling adventurous, the recipe can be expanded to include olives, red onions, olive oil, balsamic vinegar, basil, cilantro, cotija cheese, jicama, and many, many more exciting ingredients. Guidelines abound online.

Alas, there is a minus, as well. In my experience, the salad doesn’t store particularly well. The fruit juice eventually breaks down the cheese, and you’re left with a thick, fruity mess. So you gotta eat this fresh, or within a day of making it. Otherwise … to the trash, Robin. Still, it's good. And I will be eating again. Probably several times tomorrow.

And with that, readers, any suggestions for watermelon recipes? We, uh, could use ‘em right now.

P.S. All-watermelon barbecue at my house tomorrow!

~~~

If you’re thinking about making this, you might also whip up some:

• Plums with Orange and Mint
• Strawberry and Avocado Salad
• Sublime Fruit Salad and Mint

~~~

Watermelon Feta Salad with Mint
Serves 1 or more.
Adapted from many, many sources, but especially Whipped.

A few cups watermelon, balled or cut into 2-inch chunks and chilled
A small block of feta cheese
A small handful mint leaves, chopped
Fresh lime juice

1) Place desired amount of watermelon in a bowl or on a plate.

2) Crumble desired amount of feta over watermelon. (The more, the better.)

3) Sprinkle mint over watermelon-feta mixture.

4) Squeeze lime over it all.

5) No. Seriously. That’s it.

Approximate Calories, Fat, Fiber, Protein, and Price Per Serving
147 calories, 6.5 g fat, 1 g fiber, 5.5 g protein, $0.79

NOTE: As this recipe is totally/completely adaptable to your tastes and preferences, I’m making up some arbitrary numbers for calculations, just to give y’all an idea of the nutrition/price breakdown. Your numbers will undoubtedly be different, so please take this as a rough guide, only.

Calculations
1-1/2 cups watermelon: 69 calories, 0.5 g fat, 0.9 g fiber, 1.4 g protein, $0.26
1 ounce feta cheese: 75 calories, 6 g fat, 0 g fiber, 4 g protein, $0.37
1 tablespoon mint leaves, chopped: 1 calorie, 0 g fat, 0.1 g fiber, 0.1 g protein, $0.10
1 teaspoon lime juice: 2 calories, 0 g fat, 0 g fiber, 0 g protein, $0.06
TOTAL: 147 calories, 6.5 g fat, 1 g fiber, 5.5 g protein, $0.79

No-Cook Month: Watermelon and Feta Salad with Mint

Green Kitchen: Refrigerator-Pickled String Beans

Green Kitchen is a bi-weekly column about nutritious, inexpensive, and ethical food and cooking. It's penned by the lovely Jaime Green. She continues CHG's No-Cook month.

This is not a post about canning.

No recipe described herein will keep for months in the recesses of your pantry. You will not satisfyingly pop the vacuum-sealed lid to retrieve the summer's bounty in the dead of the coming winter. I'm sorry. Or maybe you're welcome.

Think of this recipe, instead, as training wheels. You don't sterilize your jar – just wash it. And rather than lasting through winter, this recipe will keep for, like, a month, max, in your fridge. But good luck not devouring it before then.

Also you don't need to boil anything. Which is good, because apparently this heat wave is never. Going. To end.

Sorry. I don't like complaining about the weather. But COME ON.

Well, at least No-Cook Month was well timed.

Most of us know pickles as those spears of former cucumbers that come next to a deli sandwich, along with a tiny plastic cup of insanely mayonnaisey coleslaw. Or maybe we know pickles as sweet rounds of former cucumbers on top of our burgers. Or, if we're fancy, as cornichons.

But it turns out that pickle is not only a noun but a verb, and you can do it to just about anything! Cucumbers, carrots, asparagus, radishes, string beans. Even if you're not ready to face your (irrational, I promise) fear of exploding glass jars and spend some quality time with a giant vat of boiling water, pickles and their alchemical magic are within your reach.

When you make your own pickles, you choose the veggies and you design the brine. Sour or sweet, hot or mild, with whatever spices and flavorings you like. Rice wine vinegar and ginger brine for kohlrabi? Sure! Piles of garlic and chiles around your asparagus ? Do it!

I chose string beans for my first pickling endeavor because, well, I had them at home. I read a bunch of recipes, thought about what I liked in basic pickle flavor – a good kick and not too much sugar – and these beauties were born.

I found myself turning the filled jar over and over again like a snow globe, watching the mustard seeds float gently down among the fronds of the dill sprigs. It was all pretty romantic. Oh, also they tasted pretty awesome. I had to occupy myself during those painful days before they were ready to be eaten. But they were totally worth the wait.

*A note on nutritional calculations: it's hard to say how much, if any, of the nutritional components – fat, calories, etc – of the brine spices end up in your mouth when you eat the pickled beans. Fiber's not transferable that way, but to err on the safe side we've included fat and calorie content as if it is.

Refrigerator-Pickled String Beans
Yields 5 servings
Adapted from all around the internet.

½ lb string beans, trimmed (or as much will fit in a medium-sized jar)
1 c white vinegar
1 c water
2 garlic cloves, smashed
1 t yellow mustard seeds
½ t whole peppercorns
2 t sugar
½ t salt
1 bay leaf
dash red pepper flakes
3 sprigs fresh dill

NOTE: We should mention that this works for about a 26-32 ounce jar. For the larger end of that range, add some water and vinegar to the brine before microwaving to add volume.

1) Place string beans upright in a 32-ounce glass jar. Trim any ends that reach the top of the jar. Add in dill sprigs.

2) Combine all other ingredients in a microwave-safe bowl (or large measuring cup). Microwave for 90 seconds. Stir. Microwave for another 90 seconds.

3) Pour mixture into jar, leaving ½ inch of space at the top. After you pour in the brine, if the jar's not full, add water and vinegar until it is. Screw on the lid.

4) Let cool to room temperature. Shake to distribute seeds and spices. Refrigerate.

5) Pickles are ready after four days, and will last a month in the fridge.

Approximate Calories, Fat, Fiber, Protein, and Price Per serving:
32 calories, .3g fat, 3g fiber, 1.8g protein, $0.38

Calculations
½ lb string beans: 136 calories, .5g fat, 15g fiber, 8g protein, $1.50
1 c white vinegar: 0 calories, 0g fat, 0g fiber, 0g protein, $0.10
1 c water: 0 calories, 0g fat, 0g fiber, 0g protein, free
2 garlic cloves: 9 calories, 0g fat, 0g fiber, .5g protein, $0.10
1 t yellow mustard seeds: 15 calories, .9g fat, .5g fiber, .8g protein, $0.05
½ t whole peppercorns: 0 calories, 0g fat, 0g fiber, 0g protein, $0.04
2 t sugar: 33 calories, 0g fat, 0g fiber, 0g protein, $0.02
½ t salt: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
1 bay leaf: 0 calories, 0g fat, 0g fiber, 0g protein, $0.02
dash red pepper flakes: 0 calories, 0g fat, 0g fiber, 0g protein, $0.01
3 sprigs fresh dill: 0 calories, 0g fat, 0g fiber, 0g protein, $0.05
TOTAL: 160 calories, 1.4g fat, 15g fiber, 9g protein, $1.91
PER SERVING (TOTAL/5): 32 calories, .3g fat, 3g fiber, 1.8g protein, $0.38

Green Kitchen: Refrigerator-Pickled String Beans

Veggie Might: Tamarind-Blueberry Granita

Written by the fabulous Leigh, Veggie Might is a weekly Thursday column about all things Vegetarian. She continues CHG's No-Cook Month.

Well, my dear sweaty readers, as Kris and Jaime have discussed, it’s still really, really hot. The Northeast is melting into the ocean, raising sea levels, and threatening Arctic critters that melt our hearts, starting the cycle all over again.

But fear not, puffin, your habitats will be safe again, once everyone on the Eastern seaboard whips up a freezer full of the classic Italian ice dessert, granita.

I became aware of granita when I started reading food blogs, but I never quite understood the appeal. Granita is essentially a grown-up snow-cone: fruit juice, frozen and then scraped over several hours to make a slush.

Snow cones and slushies were always disappointing to me as a kid. The flavored juice either seeped to the bottom, leaving bland, tasteless ice at the top, or never quite covered it’s territory to begin with. If I want frozen fruit, I’ll take sorbet, thank you.

Turns out SmittenKitchen and I share a brain on this matter. When I read her post, Lemon-Mint Granita, it was like having a good friend finish my thought. But then, she continued to sell me on the whole granita concept. Because starts as juice, the flavor is spread throughout, not drizzled over or concentrated in one area.

But there was the matter of my freezer. My freezer is about the size of a bread box, does not have it’s own separate door but sits inside the refrigerator, and has to be defrosted once a month by either filling it with pots of boiling water or chipping away at the ice.

Filled to capacity, my freezer holds two ice cube trays (no bucket), one quart of vegetable stock, one pint of ice cream, and maybe three or so packages of frozen veggies. The whole unit is like a 6-cu. ft. version of a dorm fridge.

Luckily, CB has a normal, adult-sized, mid-to-late-20th century fridge with a regular-sized freezer—it even has a rack on the door, perfect for an ice bucket—imagine! And his freezer is empty but for said ice bucket, two ice trays, and two half-gallons of ice cream. Plenty of room to make granita.

The core recipe for granita has two flavors: sour and sweet. Combine those in liquid form, freeze, and you have the perfect summer cooler.

I wanted to recreate the flavor of agua de tamarindo, a beverage I get at my favorite local Mexican takeout place. Agua de tamarindo is a tart fruit drink sweetened with sugar, like lemonade or limeade, and very popular in Mexcio. Tamarind tastes a bit like a date, but it’s tart like a lemon. (Since I haven’t been able to find tamarind pods, I used tamarind concentrate I purchased at the Indian market.)

I used fresh, local blueberries to act as the sweet counterpoint to the sour tamarind, and then topped it off with a little bit of honey. (If you don’t have access to tamarind, substitute 2 tbsp of lemon juice or lime juice.)

The combination was delightful and refreshing, perfect for a 98° afternoon without air conditioning. It was so good that I quickly made a second batch. The polar ice caps began refreezing with each tart/sweet bite.

Hang on baby seal, I’m eating as fast as I can.

~~~

If this recipe flies your kite, let the wind blow you over to

• Mint Limeade
• Cranberry and Blackberry Champagne Punch
• Fruit Gazpacho

~~~

Tamarind Blueberry Granita
Yields about 4 cups/servings.

2 cups water
1 cup blueberries
1 tbsp tamarind concentrate
1 1/2 tbsp honey or agave nectar

1) In a blender or food processor, puree water, blueberries, tamarind, and honey for 2–3 minutes.

2) Strain to remove blueberry seeds, and pour into a baking dish or other freezer-friendly container. You only want your juice to be about an inch deep for faster freezing, so make sure your container is big enough.

3) Stick the container in freezer for 1 hour.

4) After 1 hour, scrape the partially frozen blend with a fork, creating ice crystals.

5) Continue to freeze, scraping every half to 1 hour, until a slushy consistency is achieved, about 2 hours, depending on your freezer.

6) Serve with fresh blueberries and relief. The Arctic critters will thank you.

Approximate Calories, Fat, Fiber, Protein, and Price per Serving
47 calories, 0g fat, .25g fiber, 1g protein, $0.34

Calculations
2 cups water: negligible calories, fat, fiber, protein, $0.00
1 cup blueberries: 84 calories, 0g fat, 1g fiber, 4g protein, $1.00
1 tbsp tamarind concentrate: 8 calories, 0g fat, 0g fiber, 0g protein, $0.13
1 1/2 tbsp honey: 96 calories, 0g fat, 0g fiber, 0g protein, $0.24
Totals: 188 calories, 0g fat, 1g fiber, 4g protein, $1.37
Per Serving (Totals/4): 47 calories, 0g fat, .25g fiber, 1g protein, $0.34

Veggie Might: Tamarind-Blueberry Granita