No two cooks are the same; some only want to use the freshest ingredients, while others want to open a can or defrost a frozen entrée. When you begin to Zone your kitchen, look over the lists of Zone-favorable proteins, carbohydrates, and fats in the breakfast, lunch, and dinner chapters of this book and buy the foods that you and your family really like. Also stock up on the types of foods that fit your cooking style, but only what you’ll use before it spoils. It’s much easier to begin if you have Zone-favorable protein, carbohydrates, and fats at your disposal. Pack away or give away all those tempting foods, such as candy, pasta, potato chips, rice, and the like that are likely to become roadblocks to your quest to enter the Zone. Then you’ll be ready to take the fateful first step that occurred in the Sears household in 1988 as the Zone philosophy emerged.
Remember, the key to every Zone meal is to have adequate levels of low-fat protein, about the size and thickness of the palm of your hand. Next come carbohydrates—primarily vegetables and fruit and a moderate amount of selected grains. The best grains allowed in the Zone dietary program are steel-cut oatmeal and barley. Plan to fill about two-thirds of your plate with Zone-favorable carbohydrates. Then add a dash of heart-healthy monounsaturated fat, such as olive oil, nuts, or avocado.
Shopping Guidelines
One unfortunate shopping practice of which many of us are guilty is buying lots of fresh vegetables and then seeing them spoil before we get around to using them. Here are some shopping, stocking, and storing tips, provided by Rachel Albert-Matesz.
Shopping List
Protein
Eggs
Whole eggs
Liquid egg whites
Powdered egg whites, plain
Egg white protein powder: plain, vanilla, or chocolate
Storage tips: Eggs refrigerated in the carton generally keep better than eggs stored in the egg compartment of the fridge, where they may absorb odors from other foods. Store dried powdered egg whites and egg white protein at room temperature. Store liquid egg products in the refrigerator or freezer.
Dairy products
Whey protein powder, vanilla or chocolate if desired
Parmesan cheese, low-fat
Mozzarella cheese, low-fat or part-skim
Cheddar cheese, low-fat or part-skim
Monterey Jack cheese, low-fat or part-skim
Swiss cheese, low-fat or part-skim
Feta cheese, low-fat or part-skim
Blue cheese, low-fat or part-skim
Roquefort, low-fat or part-skim
Goat cheese, low-fat or part-skim
Yogurt, plain, low-fat (contains equal amounts of protein and carbohydrate)
Cottage cheese, plain, low-fat
Soy milk, plain, low-fat (Edensoy Original Soy Milk has the best macronutrient profile and flavor)
Soy cheese, low-fat
Storage tips: Refrigerate cheese in its original packaging, or cut blocks of cheese into 1-ounce cubes, or grate or crumble, then weigh, for ease of serving. Store whey protein at room temperature.
Fish (fresh, frozen, and canned)
Cod
Clams
Crabmeat
Haddock
Lobster
Tuna steaks
Salmon, center-cut fillets or steaks
Sardines
Sea bass steaks or fillets
Scallops
Snapper
Shrimp, peeled and deveined
Shrimp, peeled and ready to cook
Salmon burgers, frozen
Tuna burgers, frozen
Tuna, water-packed, salt-free
Storage tips: Refrigerate fresh fish and use within three days or freeze. Use smoked fish within three to five days or freeze. Use frozen fish within five months; thaw frozen fish in bowls, loaf pans, or baking dishes with sides. Cook within three days; do not refreeze.
Poultry (fresh or frozen)
Ground chicken and turkey, skinless, preferably breast meat
Ground ostrich
Turkey breast, whole, boneless or bone in
Chicken breast: halves, fillets, and boneless skinless breasts
Chicken thighs, boneless or bone-in
Cornish game hens
Sausage, low-fat links: turkey, chicken
Meat
Ground beef, 7 percent or less fat
Ground bison/buffalo
Beef or buffalo steaks (round or loin cuts)
Stew meat: beef, buffalo, ostrich
Pork loin, roast, steaks, or cutlets
Pork chops, boneless or bone in
Sausage, low-fat links: buffalo
Storage tips: Refrigerate fresh meat and poultry or thaw, if frozen, in bowls, loaf pans, or baking dishes with sides. Cook fresh or thawed meat within three days. Consume cooked meats within four days or freeze. Use frozen meat within six months.
Meat and poultry (ready to eat)
Storage tips: Refrigerate in closed containers and use within one week or follow package instructions.
Meat alternatives
Vegetarian sausage links
Vegetarian-style “crumbles”
Vegetarian ham, roast beef, or turkey-style slices
Carbohydrates
Vegetables (frozen)
Broccoli
Cauliflower
Broccoli/cauliflower blend
Midwestern blend (broccoli, cauliflower, carrot)
Stir-fry blend
Italian blend
California blend
Brussels sprouts
Spinach, cut leaf
Hardy greens: kale, collards, mustard, turnip greens
Onions, chopped white
Onions, pearl, whole
Carrots, sliced
Bell peppers, sliced
Artichoke hearts
Winter squash puree
Peas*
Corn*
Potatoes*, french fry cut
*Note: These high-glycemic vegetables are used in very small amounts in several recipes, not as the primary vegetable, but as flavoring.
Vegetables (fresh)
Lettuces: romaine heads or hearts, red leaf, green leaf, oak leaf, Bibb, and Boston
Salad greens: radicchio, endive, escarole, arugula
Spinach, baby or flat-leaf
Salad green mixes: Mesclun, spring, baby greens, and Italian
Asparagus
Broccoli, bunches or precut florets
Cauliflower, heads or precut florets
Cabbage, red or green heads, or shredded
Coleslaw mix
Precut stir-fry vegetables
Onions: red, yellow, and white
Shallots
Mushrooms: button, cremini, or shiitake, whole or precut
Celery, bunches, hearts, or precut sticks
Carrots, regular, precut sticks, and shredded*
Baby carrots*
Jicama
Turnips, regular or baby
Cucumbers, regular or English/burpless
Tomatoes, cherry, plum, Roma, beefsteak
Scallions (green onions)
Bell peppers, red, yellow, orange, and green
Zucchini or summer squash
Eggplant
Potatoes*
Corn on the cob*
*Note: These high-glycemic vegetables are used in very small amounts in several recipes, not as the primary vegetable, but as flavoring.
Vegetables (dried)
Sun-dried tomato halves, bottled in olive oil or dry pack
Sun-dried tomato bits, dry pack
Dried onion flakes
Dried celery bits/flakes
Dried bell pepper bits
Dried parsley
Dried chives
Storage tips: Store dried vegetables in jars and use within three years for best results.
Vegetables (canned or bottled, unsweetened, oil-free)
Tomato paste
Tomatoes, whole, peeled, diced, or pureed
Tomato sauce and pasta sauce
Salsa, mild or spicy
Ketchup, fruit-sweetened
Mushrooms, sliced
Artichoke hearts
Roasted bell peppers or hot peppers
Storage tips: Store bottled products at room temperature. Once opened, refrigerate and use within one to two weeks.
Grains
Whole oat groats
Steel-cut oats
Rolled oats, thick or old-fashioned
Pearl barley
Oat flour
Whole wheat pita pockets, regular or mini-size (store in the refrigerator)
French Meadow Bread (store in the refrigerator or freezer)
Storage tips: Store grains in jars at room temperature or in the refrigerator or freezer. Once cooked, refrigerate and use within five days or freeze to prolong shelflife.
Beans (canned, no-salt, unsweetened)
Chickpeas (garbanzo beans)
Black beans
Small red beans or azuki beans
Kidney beans
Pinto beans
Navy beans
Cannellini or white beans
Lentils
Mixed chili beans
Storage tips: Store cans at room temperature. Once opened, drain, refrigerate in a covered container, and use within four days.
Fruits (frozen, unsweetened)
Berries, blueberries, strawberries, raspberries, or berry blend
Cherries, pitted sweet
Peaches, sliced
Grape, peach, cherry mix
Pineapple cubes
Storage tips: Store in the freezer. Use frozen fruits in smoothies without thawing. To thaw for fruit salad, transfer fruit to a jar or bowl, cover, and refrigerate; it should be soft enough to eat in six to ten hours. If you need them more quickly, microwave them on the defrost setting.
Fruit (fresh)
Apples
Pears
Grapes, seedless red or green
Berries, blueberries, strawberries, raspberries
Cherries
Peaches
Nectarines
Plums
Apricots
Pineapple
Kiwi
Lemons
Limes
Grapefruit
Oranges
Tangerines/Tangelos
Clementines
Storage tips: Refrigerate ripe, fragrant, or soft fruits, and all berries. Store hard and unripe fruits (apples, pears, melons, mangoes, peaches, plums, nectarines, oranges, lemons, and so on), at room temperature. Apples, pears, and citrus fruits may be stored at room temperature for up to a week.
To make hard fruits ripen faster: Store unripe fruit with a ripe apple in a closed paper bag at room temperature. Check daily to avoid mold.
Dried Fruits (sulfite-free, unsweetened)
Raisins*
Dried apricots, whole or halves*
Prunes, pitted*
Dates, pitted*
*Note: These high-glycemic products are to be used sparingly as an ingredient in recipes, not as snacks on their own.
Storage tips: Store in jars at room temperature or in the refrigerator.
Fruit juices and jams (bottled)
Lemon juice, bottled
Lime juice, bottled
Apple juice*
*Note: This food is not generally recommended in the Zone but is used as a minor ingredient in a few recipes.
Storage tips: Refrigerate bottles after opening.
Healthy nuts, seeds, nut butters (raw or dry roasted, unsalted, unsweetened)
Almonds
Almond butter
Walnuts
Macadamia nuts
Pecans
Cashews
Hazelnuts/filberts
Peanuts
Sesame seeds
Sunflower seeds
Pine nuts
Pine nut butter
Peanut butter
Macadamia nut butter
Cashew butter
Storage tips: Store all nuts in the refrigerator or freezer. Refrigerate nut butters after opening.
To emulsify a new jar of nut butter: Do not pour off the oil on the top of the jar. Transfer contents of jar to a food processor or bowl. Process or stir with a large, sturdy spoon until smooth, then transfer back to the original jar, cover, and refrigerate. Use within one year.
To dry-toast raw nuts: Scatter raw nuts on a dry baking sheet. Toast pine nuts in 325°F oven for 5 to 6 minutes and larger nuts for 10 to 15 minutes, stirring frequently, until aromatic and lightly golden. Allow to cool, then cover and refrigerate. Do not over-toast, or nuts will become bitter and hard to digest.
To dry-toast raw seeds: Stir the seeds constantly in a cast-iron skillet over medium heat until lightly golden and fragrant. Reduce the heat if seeds start to pop out of the pan or burn. Transfer the seeds to a bowl to cool. Refrigerate in jars.
Healthful fats and oils
Extra-virgin olive oil
Refined olive oil (good for cooking)
Toasted sesame oil
Unrefined canola oil
Canola mayonnaise, reduced fat
Nayonnaise (soy-based sandwich spread), regular and/or low-fat
Avocados
Storage tips: Store all oils, except olive, in the refrigerator.
Herbs and spices (fresh)
Ginger root
Garlic
Basil
Parsley
Chives
Dill
Cilantro
Storage tips: Refrigerate fresh herbs, wrapped in moistened, unbleached paper towels or upright in a jar of water. Use within one week. To use, rinse leaves well, remove from stems and mince with a sharp knife or kitchen shears. Or you can wash, spin dry, and mince parsley, chives, and cilantro and store in separate jars in the refrigerator.
Herbs and spices (dried)
Allspice, ground
Nutmeg, ground
Cinnamon, ground
Apple pie spice
Pumpkin pie spice
Bay leaves
Black pepper, ground
Lemon pepper
White pepper, ground
Cayenne, ground
Chipotle, ground (smoked dried jalapeño pepper)
Curry powder
Dry mustard
Coriander, ground
Garlic powder
Dried basil
Dried oregano
Thyme
Tarragon
Marjoram
Sage, rubbed
Rosemary, ground
Chili powder (salt-free)
Ground cumin
Paprika (mild)
Caraway seed
Fennel seeds
Italian herb blend
Herbes de Provence
Poultry seasoning
Onion powder
Pure vanilla extract
Pure maple extract
Poppy seeds
Storage tips: Store dried herbs and spices in jars at room temperature. In order to preserve flavor and freshness, do not store near or on top of a stove, microwave oven, or sunny window.
Sweeteners
Stevia extract powder
Stevia extract liquid
Fructose powder
Storage tips: Store at room temperature.
Condiments and seasonings (bottled)
Capers
Prepared mustards, unsweetened, preservative-free: Dijon, stone-ground, and white (Eden, Westbrae, or Co-op brand preferred)
Spicy mustards: Red Chile-Garlic and Smoked Green Chili White
Mustard (True Natural Taste)
Vinegars: red wine, apple cider, balsamic, and brown rice
Umeboshi plum vinegar
Sauerkraut, natural, unsweetened (Eden or Westbrae)
Kosher dill pickles and dill pickle relish, unsweetened, preservative-free (Cascadian Farms)
Ginger juice or grated ginger root, bottled
Hot sauce, mild or spicy
Worcestershire sauce
Horseradish, grated, bottled
Canned or bottled chipotle peppers
Storage tips: Refrigerate after opening.
Miscellaneous staples
Arrowroot starch (a thickener)
Unflavored gelatin
Unsweetened cocoa powder
Liquid hickory smoke seasoning (such as Wright’s brand)
Sea salt
Tamari soy sauce
Fantastic Foods Onion Soup & Dip Mix
Fantastic Foods Garlic-Herb Soup & Dip Mix
Annie’s Naturals Low-Fat Raspberry Vinaigrette
Annie’s Naturals No-Fat Yogurt Dressing
Guar gum or xanthan gum (thickeners)
Baking powder*
*Note: Use fresh baking powder. If your baking powder is more than one year old, toss it and buy a new can. When it’s old, it won’t give a good rise.
Storage tips: Store the products listed above at room temperature.
You may also check out chapter 8, for various frozen and canned ingredients you can store in your pantry or freezer to fix a quick meal when time is tight.
All of the following products are widely available in natural foods stores and online. Some, such as protein powders, dried and liquid egg white products, and fructose powder and liquid are sold in the health food section of supermarkets or in the baking or dietetic aisle.
Stevia extract powder and liquid
This natural, noncaloric herbal product is extracted from the leaf of a South American plant, Stevia rebaudiana, a shrub with incredibly small, sweet leaves that are fifty times sweeter than table sugar. Because the green leaves are slightly bitter, most consumers prefer to use extracts of the stevia leaf, sold as a white powder or clear liquid. These extracts are even more concentrated and one hundred to three hundred times sweeter than sugar.
Because stevia is so concentrated, only minuscule amounts are needed to produce a sweet taste. More is not better. Too much stevia added to a recipe will produce a bitter aftertaste, so it is important to measure meticulously. Although 1/16 teaspoon might not sound like much (that’s half of a 1/8 teaspoon measure), it’s often adequate to sweeten a 12- to 16-ounce fruit smoothie or mug of tea. Similarly, you may only need 1/8 to ¼ teaspoon of stevia extract to sweeten a bowl of oatmeal, and less if you are using a protein powder that is already sweetened. If a range is given in a recipe, always start with the smaller volume, taste, and work your way up if you desire a sweeter taste.
Stevia extract liquids are sold in an alcohol base or a nonalcoholic glycerine base. They may be used interchangeably. Stevia extract powders are sold as pure extracts and in diluted versions, cut with maltodextrin or vegetable or fruit starches, to make them less concentrated and more pourable, for example in individual packets resembling sugar. Different brands may vary in concentration and flavor, depending on how the products were extracted. For this reason, you may need to experiment to find your favorite brand and dosage. If you buy “single serving” packets, don’t assume you will need to use the entire packet in a drink or recipe; even these should be added in tiny increments to avoid oversweetening.
Some of the most popular and widely available brands of stevia extract powder and liquid include Wisdom of the Ancients, Kal, Now Foods, Nu Naturals, and Body Ecology. Stevia extract may be stored at room temperature indefinitely, so don’t toss it out after a year or two; it keeps well. Single-serving paper packets may clump unless they are sealed in heavy-duty packaging.
Although this sweet herb, native to Paraguay, has a history of safe use since the sixteenth century, it is relatively new to the Western market, where its widespread use would threaten sales of patented artificial sweeteners. For this reason, the FDA has limited labeling and sales of stevia to the “dietary supplement” category and does not currently allow stevia to be added to commercial products other than protein powders (also sold under the supplement category).
Granulated fructose and syrup
This highly refined sweetener is extracted from high fructose corn syrup. It has the lowest glycemic index of all caloric, carbohydrate-containing sweeteners. However, like white sugar it has no other nutrients. Thus, it is best used in very small amounts.
Granulated fructose and liquid are fairly interchangeable. In general, you’ll want to replace liquid sweeteners with fructose syrup and granulated sweeteners with granulated fructose. However, when making salad dressings or smoothies, sweetening hot cereal, or making sauces, you can use either liquid or granulated fructose as the sweetener (substituting one for one for sugar or other sweeteners). In the case of Zone muffins, which call for only a small amount of sweetener, you can safely use either the liquid or the dry version, although the liquid one will add more moisture.
Agavé nectar or syrup
A natural liquid sweetener derived from the agavé plant, agavé nectar or syrup contains the same calorie value of sucrose, but because it’s 50 percent sweeter, you can get the same sweetness for fewer calories. Its high fructose (90 percent) and low glucose (10 percent) content gives it a low glycemic rating, which means it’s absorbed into the bloodstream more slowly than other sweeteners.
Some glycemic index (GI) tables use white bread as the standard; others use pure glucose. Using white bread as the standard (GI = 100), agavé nectar has a GI of 46. For comparison, honey has a GI of 104, sucrose (white sugar) comes in at 92, and fructose (fruit sugar) at 32. This makes agavé nectar Zone-friendly.
Agavé nectar has a long shelflife stored at room temperature and unlike honey it won’t crystallize over time, so it is always easy to pour and measure. Light-colored agavé syrup has a flavor far more mild than honey; the dark amber variety is vaguely reminiscent of maple syrup.
This syrup may be used one for one to replace honey or other liquid sweeteners (¾ of a cup of agavé nectar can replace 1 cup of granulated sugar, provided you reduce the liquids in the recipe by 1/3 to ½ cup, although you won’t be using sweeteners in that amount on a Zone diet). In salad dressings, yogurt and fruit sauces, smoothies, or freezer pops, where only a small amount of sweetener is called for, agavé may be used interchangeably with granulated fructose or table sugar.
Whey protein
Both human mother’s milk and cow’s milk contain two kinds of protein—casein and whey—in addition to lactose (milk sugar). Whereas whey protein is the predominant protein in human mother’s milk, in cow’s milk the ratios are reversed. Whey protein is also the least allergenic portion of cow’s milk. Because of its similarity to human milk protein, whey protein has the highest biological value of all proteins, meaning it’s the most easily digested and absorbed. Whey protein has the most pleasant flavor and texture of all protein powders on the market. For these and other reasons it has become popular as a dietary supplement, particularly for meal replacement drinks and bars. Individuals who are intolerant of milk (unable to digest lactose or casein) can usually consume whey protein without problems, provided they choose a brand that is 99 percent lactose-free (free of milk sugar).
A 1-ounce portion of whey protein typically contains 21 to 25 grams of protein (the amount found in 3 ounces of lean white meat fish, poultry, or 6 egg whites), 0 to 1 gram of fat, and 0 to 5 grams of carbohydrate, depending upon whether it contains lactose (milk sugar), and how it is sweetened. Stevia is ideal (see page 39), because it is free of calories and carbohydrates, but it’s not an artificial sweetener. Products sweetened with fructose (see page 40) typically contain between 3 and 5 grams of carbohydrate per 1-ounce portion.
Look for a brand of whey protein with the simplest and fewest ingredients. The best brands are sweetened with the herbal supplement stevia or fructose. If you have trouble digesting lactose (if it causes you gas, bloating, diarrhea, and other unpleasant effects), look for a brand advertised as 99 percent lactose free. Flavored whey protein is generally more readily accepted and more pleasant tasting than unflavored. Choices typically include vanilla, chocolate, and strawberry.
Some of the best-tasting brands sweetened with stevia include Jay Robb Enterprises’ hormone-free whey protein and the Wild Oats brand. Other stevia-sweetened brands include Fat Flush Whey Protein and Body Wise. These products cost more than fructose-sweetened products but have a smoother flavor with no aftertaste. A widely available whey protein sweetened with fructose is Optimum Nutrition Natural Whey Protein.
Avoid cheap, off-brand whey protein sold in bulk in markets and natural foods stores; it usually has an awful metallic or chalky taste. Also note that whey powder is not the same as whey protein powder. Although whey powder comes from milk, it is not high in protein (it’s rich in milk sugar, a carbohydrate); it has a very strong flavor, and contains carbohydrates that cause gas and bloating for many individuals, particularly when used in large amounts or by those who are lactose intolerant.
Store whey protein at room temperature, in a cool place, away from the stove, radiators, and other appliances, and use by the expiration date. Serving sizes for protein powders are customarily listed as 1-ounce scoops, rather than as a volume measurement, because different brands vary in weight. You don’t need a scale to follow the recipes, since all protein powder canisters come with a 1-ounce scoop. Just remember that 7 grams of protein equal 1 block.
Egg white protein powder
This is the protein powder of choice for those who choose to avoid all dairy products. Because it is made from dried powdered egg whites, it has a high biological value and is easier to digest than protein powders made from soy or other legumes. Egg white protein is fat free. Its relatively high sodium content comes from the naturally occurring sodium found in egg whites.
Egg white protein is sold unflavored and in vanilla and chocolate. Although many brands are sweetened, some companies, such as Jay Robb Enterprises, sell both an unsweetened variety (which you’d want to sweeten with stevia, agavé, or granulated fructose, as suggested in the recipes in this book), as well as stevia-sweetened chocolate and vanilla egg white protein powders. As with whey protein, brands with the simplest and fewest ingredients are best. Some companies add bromelain (enzymes from pineapple, papaya, and other fruits) to their protein powders to aid digestion; this is harmless and may in fact be helpful.
A 1-ounce portion of egg white protein typically contains 24 to 25 grams of protein (the amount found in 3 ounces of lean white meat fish, poultry, or 6 egg whites), 0 grams of fat, and 0 to 5 grams of carbohydrate, depending upon whether and how it is sweetened. Stevia is ideal (see page 39) because it is free of calories and carbohydrates, but it’s not an artificial sweetener. Products sweetened with fructose (see page 40) typically contain between 3 and 5 grams of carbohydrate per 1-ounce portion.
Store this product in a cool place at room temperature and use by the expiration date. Note that all protein powder canisters come with a 1-ounce scoop, so you don’t need a scale to follow the recipes. Serving sizes for protein powders are customarily listed as 1-ounce scoops, rather than as a volume measurement, because different brands vary in weight and volume.
Dried powdered egg whites
This is a fat-free, cholesterol-free protein source you can reconstitute with water and stock or broth and use anywhere you’d normally use fresh eggs: in scrambles, omelets, quiches, casseroles, to bind meatloaf or meatballs, and so on.
Commercial dried powdered egg whites are pasteurized (no longer raw) so you needn’t worry about salmonella. Look for a brand that contains no added ingredients, such as Now Foods, Just Whites, or Hickman’s, sold in natural foods markets and the health food section of some supermarkets in the baking aisle. Also look for Optimum Nutrition’s Egg D’Lite, which is instantized and contains lecithin, so it dissolves more readily in cool or cold liquids.
Although the instructions on packages and canisters may say you can reconstitute this products in cold water, dried powdered whites dissolve more readily in warm liquids, and in a blender or food processor, or a bowl with an immersion blender, unless the product is “instantized.”
Because dried powdered egg whites are fat free and dehydrated, they are stable at room temperature, where they may be kept for several years without risk of spoilage.
2 teaspoons powdered whites contain 3.2 g protein, 14 calories, 51 mg sodium = 1 egg white
1 tablespoon (3 teaspoons) powdered whites contains 6 g protein, 21 calories, 75 mg sodium = 1 medium egg or 2 egg whites
4 teaspoons powdered whites contain 6.4 g protein, 28 calories, 102 mg sodium = 1 egg or 2 egg whites
To replace whole eggs or fresh whites, follow the proportions below
| Dried whites | plus water | replaces this amount of eggs |
| 2 teaspoons | 2 tablespoons | 1 white |
| 4 teaspoons | ¼ cup | 2 whites or 1 whole egg |
| 2 tablespoons | ¼ cup + 2 tablespoons | 3 whites |
| 8 teaspoons | ½ cup | 4 whites or 2 whole eggs |
| ¼ cup | ¾ cup | 6 whites or 3 whole eggs |
| 1/3 cup | 1 cup | 8 whites or 4 whole eggs |
| ½ cup | 1½ cups | 12 whites or 6 whole eggs |
Note: Use warm water or juice if whisking dried, powdered egg whites in a bowl. Use cold, cool, or warm liquid if mixing in a blender or food processor. The latter produces the best results.
Liquid egg whites
Like dried powdered egg whites and egg white protein, liquid egg whites are pasteurized, so you don’t have to worry about salmonella poisoning. These products are similar to Egg Beaters but contain no added flavorings, colorings, or other additives. Although liquid egg whites are not dairy products, they are sold near the eggs in the dairy cooler and must be refrigerated.
Use these the way you’d use whole eggs or fresh egg whites. Two tablespoons of liquid egg white will replace one egg white. One-quarter cup of liquid egg white can stand in for one whole egg or two egg whites in a recipe.
Some of the most widely available brands include Hickman’s, Eggology, and Egg Whites International.
Dried beans
Dried beans are incredibly economical, but they do require advance prep, as shown in the instructions below. It’s not as complicated as it sounds, once you cultivate the habit, but it does require planning ahead.
Canned beans are infinitely more convenient than dried. There’s no sorting, rinsing, draining, soaking, or cooking required. You just open the can, drain off the liquid, and the beans are good to go. The down side is the cost. It’s a tradeoff. Pay less and put more time into the prep, or pay more and skip the prep. Consider the cost/time ratio and decide which one suits your cooking style, schedule, and budget. Even if you do opt for the do-it-yourself approach, you can still benefit from stashing several cans of your favorite beans in the pantry for those days and weeks when you are busy or forget to soak.
When shopping for canned beans, look for products with simple and few ingredients. The ideal: beans and water (kelp or kombu and sea salt are optional). Avoid canned bean products that contain sugar, honey, molasses, and other sweeteners, starches, maltodextrin, and oils, many of which only add excess carbohydrate and/or fat and calories.
Beans are good keepers. Store both canned beans and dried beans at room temperature. Use within several years of purchase. Check canned products for an expiration date.
Although you can cook beans in quantity and freeze them in small containers for use in soups, stews, casseroles, meat loaves, chili, or bean dip, if you plan to use the beans in a salad, you won’t want to use frozen beans. The reason? Freezing causes the cell wall to burst, making the beans less attractive, more mushy, watery, and less flavorful. So for salads, you really need to use freshly cooked or canned beans.
Preparing Dried Beans
| Prep: | 10 minutes |
| Soaking: | 6 to 8 hours or overnight |
| Cooking: | ½ to 1 hour in a pressure cooker; 1 to 3 hours on top of the range |
| Yield: | 2 cups dried beans makes approximately 4 cups cooked |