Minneapolis’ Co-op Creamery Neighborhood Cafe

A recent visit with my son and daughter-in-law in St. Paul, Mn., gave me a chance to try a host of places there that fit into the farm-to-table movement my son has become so passionate about. The movement is all about local food, local production and organic farming methods.

I love the concept, saving on fuel and other transportation costs while putting people back in touch with their food supply. I worry about the cost for the average and below-average income earner, but presumably as more of this happens, costs will come down.

The Co-op Creamery Neighborhood Cafe is owned by the Seward Co-Op, which also runs the supermarket in Minneapolis my son regularly shops at. And while the lunch menu was full of local foods, I remained a bit worried that most dishes might have too much salt for me, so I opted for an omelet, which has become a go-to dish for me when in new restaurants for lunch. Continue reading “Minneapolis’ Co-op Creamery Neighborhood Cafe” →

October 20, 2015 3

A Chinese food recipe that actually works as low-sodium?

Chinese food is a cuisine I love but have given up since my 2012 angioplasty because of the high sodium content of almost anything containing soy sauce or other salt-heavy Chinese sauces. I did binge on Chinese food for a birthday a few years back, but that’s been it.

A low-salt broccoli beef recipe from the American Heart Association.

So I was excited to see this recipe for broccoli beef stir fry from the American Heart Association. It uses only a tiny amount fo low-sodium sauce sauce, one tablespoon, for a pound of beef and two pounds of broccoli. I might add some Mrs. Dash salt-free teriyaki marinade to intensify the Chinese flavors a bit. Continue reading “A Chinese food recipe that actually works as low-sodium?” →

September 28, 2015 2

A great option for eating at a friend’s house — cook your own

Eating at someone else’s home when you’re on a low-fat, low-salt, low-sugar diet can be a bit excruciating. I’ve written about how I went hungry one July 4th at a cookout with traditional holiday fare, all of it high-fat, high-sodium. I actually dread being invited to friends now and prefer having them over to our house where I can control the menu.

Our host allowed me to cook alongside him, so the back tray has salmon marinated with Mrs Dash salt-free marinades, the front with his home-made, high-salt marinade.

But an acquaintance recently gave me a great alternative. After first asking me what I could eat, she invited me to simply cook my own at her house, working in the kitchen alongside her husband who was doing the cooking for everyone else there. Continue reading “A great option for eating at a friend’s house — cook your own” →

September 1, 2015 0

Going off my diet in the foothills of Austin — hello County Line

Austin, Texas, is known for music, the University of Texas, and, of course, Texas barbecue. Ribs, brisket and various sausages all are served as various barbecue spots in this beef-country city. That’s cold comfort for someone like me on a low-fat diet since my 2012 angioplasty.

So rather than torture myself every night I was there, I resolved to go off my diet one night to try some barbecue. My wife, who spends more time in Texas for work these days than at home, recommended a place she’d gone before, County Line. It’s nestled in the foothills on the edge of town and looks exactly like you’d want a roadhouse barbecue place to look. The one we went to apparently is the original location, there are others. Continue reading “Going off my diet in the foothills of Austin — hello County Line” →

August 19, 2015 0

Roaring Fork in Austin, when you want just one great steak

Visiting Austin, Texas recently was tough for me, food-wise, because its the land of beef and I’m limited on how much beef I can eat on my low-salt, low-fat diet. I resolved that I would have a steak only one of my three nights in Austin. In the past, I likely would have had one every day.

A high school friend told me his daughter recommended we try Roaring Fork, so we walked there one night for dinner. It was much more upscale looking than I would expect a Millennial to recommend, but we were up for it and I really wanted a great fillet, the only steak I order these days because it is the leanest beef. Continue reading “Roaring Fork in Austin, when you want just one great steak” →

August 18, 2015 0

Eastside Cafe, a little Austin gem deep in the heart of Texas

Austin, Texas gets a lot of publicity as a great place to live but I had never had the opportunity to check it out until just recently. My first tip to Austin brought me to several food places where I was able to find some relatively low-salt, low-fat treats..and one place where I walked away from my diet for a night to enjoy a classic Texas barbecue. More on that in another post.

In this post, I’ll be talking about Eastside Cafe, a little unassuming place recommended to us by a staffer at the LBJ Library on the University of Texas campus.

After driving by it a few times, we found the place and were glad we did. I ordered a tuna steak sandwich for lunch, asking the mayo be served on the side and opting for whole wheat bread instead of white, although I only had a small taste of the bread. Continue reading “Eastside Cafe, a little Austin gem deep in the heart of Texas” →

August 17, 2015 0

St. Paul’s Fish Co., in Milwaukee, a great seafood choice

Mllwaukee’s Public Market is a smaller version of Seattle’s famous Pike’s Market, offering a variety of local food vendors with a lovely upstairs seating area. It’s in the Third Ward, the former Italian section of Milwakee which has become a go-to place for restaurants these days.

St. Paul Fish's giant crab watches over you as you eat. — St. Paul Fish’s giant crab watches over you as you eat.

We stopped for lunch at the St. Paul Fish Company which is in one corner of the market right inside the door. Even at lunchtime on a Sunday it was packed. We had a short wait for a table, but the food was worth the wait.

The place looks like it would be right at home in Pike’s Market too with its large selection of fresh ocean fish, crabs and lobsters. If I still lived in Milwaukee this would likely be a regular stop for me. Continue reading “St. Paul’s Fish Co., in Milwaukee, a great seafood choice” →

August 12, 2015 0

McDonald’s healthy eating? Here’s what nutrition pros buy there

McDonald’s menu, changing as it may be, is not exactly friendly to my post-angioplasty low-salt, low-fat, low-sugar diet. I’ve written about how I will order a salad there but bring my own oil and vinegar in packets I purchase via Amazon to avoid the high-salt Newman’s Own dressings.

McDonald's planned artisan chicken sandwich, with fewer harmful ingredients. — Want a chicken sandwich at McDonald’s? Hold the mayo and don’t eat the bun, one healthy eating expert recommends.

So I was interested in reading a recent article I saw headlined “What Diet Experts Eat at McDonald’s.” The piece speaks with nine people who call themselves nutrition and health eating experts to see what they buy at McDonald’s.

I was amused by one who gets a kid’s meal to get a taste of a hamburger in that tiny serving. I had been buying a double McDonald’s burger once a week to do the same thing before my 2012 surgery but have dropped that since. Now I buy 96% lean ground beef at a local supermarket and make my burgers at home.

Another gets a salad and leaves off the cheese and tortilla strips and uses less of the high-salt dressing to cut sodium. I too take off the tortilla strips but leave the little bit of cheese, opting to cut salt by using oil and vinegar instead of the prepared dressings. Continue reading “McDonald’s healthy eating? Here’s what nutrition pros buy there” →

August 3, 2015 2

Swordfish and zucchini on the grill, a great summer cookout option

Grilled fish are a great summer alternative to over-eating fatty beef. I often grill salmon, but last night decided to try grilling some swordfish we just bought instead.

I marinated one piece in Mrs. Dash’s salt-free teriyaki sauce while the other got a dry spice rub (my wife’s choice). I did the fish on a charcoal grill to impart the smokey flavor of the coals.

Zucchini on the gas grill, basted with olive oil and Italian spices.

Grilled zucchini was the side dish for our meal. I cut the zucchini into small circles and covered them with olive oil and Italian spices. I sprayed the grilling pans with olive oil as well to prevent sticking. Those went on my gas grill where I find it easier to regulate the heat levels to get a nice even cook. Continue reading “Swordfish and zucchini on the grill, a great summer cookout option” →

July 24, 2015 2

Yogurt toast? Give it a try

Yogurt on toast would have never been something I thought of trying, but this recent piece about it in Bon Appetit got my attention, especially this picture of toast with yogurt and sliced figs on it.

Toast, yogurt and figs? With figs, how could it be bad?

The author uses full-fat yogurt, I would recommend no fat. It may not fill you up as she said her version does, but you don’t need the added fat. I also always use a low-sugar, fat-free yogurt to cut sugar intake as well. And I would only use whole wheat bread, preferably low- or no-salt whole wheat bread. I’ve found a no-salt variety at Trader Joe’s, although I’m worried because last time I stopped by a TJ’s it wasn’t in the bread section. I’m hoping that was a one-time out-of-stock and not the end of that store brand product. Continue reading “Yogurt toast? Give it a try” →

July 7, 2015 2

Category: protein