The Worst Sulfite Offenders

For those people that think they have some kind of a sulfite problem, but are in no way severely allergic, this list of the worst offending foods might be a good place to start. This list was adapted from a list in "Sulfites and Chronic Disease" by Rick Williams. For a deeper look into the science of sulfites and their role in asthma, allergies, migraines and chronic fatigue, go to Rick's site: http://www.learningtarget.com/nosulfites/ . I would highly recommend his book. It was (and still is) an invaluable resource as I learn to live with my sulfite allergy.

The Worst Offending Sulfite Foods:

Processed corn products: including corn starches, corn syrups, glucose, maltodextrin, polydextrose and dextrose.
Grapes: including fresh grapes, dried grapes (raisins), grape juices (purple, red and white), grape juice concentrates, wine (red and white), wine vinegar and balsamic vinegar.
Processed potato products: including dehydrated (instant) potatoes, frozen potatoes, potato flour, potato starch and tapioca starch.
Gelatin
Sulfited shrimp and crab
Cheese
Dried sulfited fruits
Dried or shredded coconut
Lemon Juice Concentrate
Apple cider vinegar
Sulfured molasses
European beet sugar
Worcestershire sauce

The Safe Foods List

If you have a serious problem with sulfites, you already know that the foods to avoid are numerous and infiltrate practically every facet of cooking and eating. I've found it most helpful to focus on the foods I CAN have. It's much easier to cook and be inspired with a list of possible ingredients staring you in the face, so I would recommend printing this out and posting it somewhere in your kitchen. This is a list that will require some explanation, so I will expound on each section of the list in future posts.

The Safe List:

Fruits:

Apples

Apricots

Avocados

Bananas

Berries

Citrus (limit, contain low sulfites)

Cherries

Mangoes

Melons

Nectarines

Papaya

Passionfruit

Peaches

Pears

Pineapple

Plums

Pomegranates

Tomatoes

Starfruit

Veggies:

Artichokes

Asparagus (limit, contains low sulfites)

Beats

Bell peppers (limit, contain low sulfites, red has least)

Carrots

Celery

Cruciferous veggies (limit, contain low sulfites) 

Cucumber

Eggplant

Endives

Ginger

Herbs

Lettuces

Legumes (limit, contain low sulfites, green beans lowest)

Mushrooms (limit, contain low sulfites)

Parsnips

Potatoes

Squash

Grains: (all have some sulfites, use sparingly)

Amaranth

Barley

Corn (except starch and syrup)

Millet

Oats (most sulfites)

Quinoa

Rice (least sulfites)

Spelt

Wheat

Proteins: (Dairy is the only sulfite free protein)

Dairy (butter, cream, milk, yogurt are okay)

Fish (contains low sulfites, watch for hidden added sulfites)

Red Meat (high sulfites)

Nuts and Seeds (contain low sulfites, avoid peanuts and sunflower seeds)

Poultry (contains low sulfites, chicken is lowest)

Pork (highest sulfites)

Sweeteners:

Agave nectar/syrup

Brown rice syrup

Carob syrup

Fruit juice

Honey

Stevia (fresh leaves only)

Kitchen staples:

Arrow root powder

Flax meal

Mustard

Oil (olive, sesame, sunflower)

Salt

Vinegars (only unseasoned rice and white)

Alcohol:

Brandy

Gin

Rum

Sake

Scotch

Tequila

Vodka

Whisky (without caramel color)

Grilled Portobello Sandwich

Yum. That's the only comment I have.

Grilled Portobello Sandwich

Ingredients:

2 large portobello caps
1 T. mirin (Chinese sweetened cooking sake)
1/4 C. rice vinegar
1/2 t. salt
1/4 C. mix of fresh chopped basil, thyme, rosemary, oregano
1 avocado sliced
1 tomato sliced
butter
2 homemade italian herb rolls (see Italian herb bread recipe)

Directions:

Place mushroom caps in a gallon plastic bag. pour mirin, vinegar over the caps and add salt and fresh herbs. Gently work ingredients to coat the mushroom caps. refrigerate 30 min. Place the caps on a hot grill and cook until soft and slightly blackened on both sides. cut the rolls in half and butter the insides. Place briefly on the grill to toast. Layer mushroom, avocado and tomato on the rolls and enjoy!

Farmhouse Dijon Salad Dressing

Creamy, but by no means thick. This tangy salad dressing pours and covers beautifully. It has a mild flavor and hints of an almost blue cheesy taste. Here's the recipe:

Farmhouse Dijon Salad Dressing

Ingredients:

1 C. plain yogurt
1/3 C. dijon mustard*
2 T. honey
2 T. olive oil
1 T. dried dill weed
1/2 t. salt

Directions:

Combine all ingredients and mix well. I like to use an emersion blender. Keep refrigerated.

*Make sure the dijon doesn't contain white wine.

Ground Turkey and Seasonal Veggies Over Pasta

There are two beautiful things about this recipe... well maybe three. One, ground turkey is one of the cheapest meats available. Two, the recipe is flexible. I have suggested veggies in the recipe below, but really any veggies you have on hand will do. Ive used just tomato and cauliflower with great success. Three, it tastes Great and it is SO healthy! The trick with this recipe is to really brown the ground turkey. I mean really brown it well! Here's the recipe:

Ground Turkey and Seasonal Veggies Over Pasta

Ingredients:

1/2 lb. pasta (whatever kind you fancy)
2 T. olive oil
1 lb. ground turkey meat
3 T. dijon style mustard (make sure it doesn't include wine)
2 T. Italian seasoning blend* (I like Penzey's)
1 orange bell pepper, coarsely chopped
1 medium tomato, coarsely chopped
1 small - medium zucchini, cut in 1/2 in. slices
1 small head of broccoli, broken into florets 
2 t. sea salt

Directions:

Cook pasta according to package directions. While pasta water is heating, heat oil in large non-stick skillet (one that has a lid) and thoroughly cook the ground turkey until it is well browned. Add dijon mustard and Italian seasoning blend and mix through (*to make your own Italian seasoning blend, see note after the recipe). Then add cut veggies on top.  Sprinkle with salt and cover with lid. Steam until veggies are soft, but still bright. Remove lid and mix veggies into the meat. Serve hot over cooked pasta. 

For those not avoiding sulfites: Add some minced garlic when you add the veggies. Garnish with a sprinkle of parmesan cheese.

Yield: 4 servings

*Italian seasoning blend: oregano, basil, marjoram, thyme and rosemary.

Avocado Dill Potato Salad

This salad has a fresh mild flavor and will be a hit at your summer picnic!

Ingredients:

3 lbs. red potatoes (or potato of your choice)

1 ripe avocado, peeled and chopped

1/3 C. plain yogurt

1/3 C. yellow mustard

1 T. fresh lemon or lime juice

1 T. olive oil

1 T. honey

2 t. dried dill

1 t. paprika

2 t. sea salt

1 C. celery, minced

fresh dill sprigs

Directions:

Cut potatoes into 3/4 inch cubes and place in a 4 qt. pot. Cover with water and cook on med-hi until the cubes are semi-soft. (Too soft and they will fall apart. Too firm and you will have a crunchy salad.) Remove from burner and drain. While the potatoes are cooking, combine avocado, yogurt, mustard, lemon juice, oil, honey, dried dill, paprika and sea salt in food processor and blend until creamy smooth. Add celery and dressing to cooled potatoes and mix until coated. Chill at least 1 hour, but overnight is better to allow the flavors to mingle. remove leaves from fresh dill sprigs and mix into salad just before serving.

For a stronger tasting salad, increase the mustard and decrease the yogurt.

Yield: 8-10 servings

White Bread

I'd usually be the first to advocate whole grain breads, but for perfect grilled cheese every time... I'm 'jus' sayin'.

White Bread

Ingredients:

1 1/4 C. water
4 1/4 C. bread flour
2 t. salt
4 T. Honey
2 1/2 T. olive oil
2 1/2 t. active dry yeast

Directions:

Follow your bread machine's instructions for adding ingredients. My machine is a Zojirushi model  BB-PAC20 and the instructions below have been adapted for my machine.

Remove the baking pan from the bread machine and attach the kneading blades. Precisely measure all ingredients and add them to the baking pan in the following order:
1. Water
2. Flour (make a mound)
3. Salt
4.  Oil and Honey
5. make a depression in the middle of the mound and place the yeast in the depression
*Make sure the yeast does not touch any liquid or the dough may not rise sufficiently.

Insert the baking pan into the bread machine and close the lid. Select the regular basic course (white bread), press Start and let your machine do all the hard work!

Yield: 2lb. loaf