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.