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    raw blueberry pie with microwaveable filling and graham cracker crust

    This mostly-raw blueberry pie is a snap to make and very versatile--the filling microwaves in a few minutes, and you don't even have to bake the zippy gingered graham cracker crust--perfect for a hot Fourth of July and all summer long.

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  • SlowFoodFast sometimes addresses general public health topics related to nutrition, heart disease, blood pressure, and diabetes. Because this is a blog with a personal point of view, my health and food politics entries often include my opinions on the trends I see, and I try to be as blatant as possible about that. None of these articles should be construed as specific medical advice for an individual case. I do try to keep to findings from well-vetted research sources and large, well-controlled studies, and I try not to sensationalize the science (though if they actually come up with a real cure for Type I diabetes in the next couple of years, I'm gonna be dancing in the streets with a hat that would put Carmen Miranda to shame. Consider yourself warned).

How to Eat Vegetables and Lose Weight and Save the Planet (Without Really Trying)

One of my favorite stops at the New York Times online is Mark Bittman’s “The Minimalist” column, a series of 5-minute videos in which he demonstrates simple but pretty good cooking with clear and manageable directions and an easy close-up view of the pots and pans in action.

I’d say he takes a no-nonsense approach to cooking, but that would be misleading. He takes a full-nonsense, marble rye approach to the patter while doing some very basic common sense things like cutting up, mixing, and sauteing. And he features vegetables prominently.

Bittman,  recently seen schmoozing around Spain in a top-down convertible,on PBS yet, with Gwyneth Paltrow and Michael Stipe and occasionally Mario Batali and trying to look interested in the food (which somehow got upstaged, can’t imagine how), is the author of several big yellow cookbooks, notably How to Cook Everything in both meat-eater and vegetarian editions.

This year he’s come out with a new, slimmer volume called Food Matters: A Guide to Conscious Eating* (and the asterisk leads to: *With More than 75 Recipes).

Unfortunately, we have to disregard the fact that Bittman’s title manages to evoke both Phil McGraw’s Self Matters and David Reuben, M.D.’s 1970s classic romp, Everything You Always Wanted to Know About Sex* … *But Were Afraid to Ask (or, more happily, Woody Allen’s movie send-up of same). This is a Serious Book. And like many Serious Books today (and anything at all with a “go green” theme), it’s a hybrid vehicle.

Between the asterisks on the cover sits a Granny Smith apple photoshopped with a map of the world and a red label, “Lose Weight, Heal the Planet.” The back blurb reads, “…the same lifestyle choice could help you lose weight, reduce your risk of many long-term or chronic diseases, save you real money, and help stop global warming…”

Food Matters is Bittman’s argument for getting the lard out and the greens in, for the sake of health, looks, and planet (quick, look holistic and place your hands reverently over your heart, if you can find it). The first half of the book is a set of essays reporting on the state of Big Food in the U.S., the state of obesity, the state of greenhouse gases and the global cost of raising a serving of beef as opposed to a serving of broccoli or tomatoes or whole grains.

Following Michael Pollan’s now-famous dictum “Eat food. Not too much. Mostly plants,” and citing him heavily, Bittman sets out to encourage readers to replace at least some of the earth-taxing meat and dairy in their daily eating with…plants. Which makes sense, of course.

The second half is a primer, with recipes, on how to eat more vegetation. Given that his pitch is geared at least partly to a male audience (he also writes a food column for Men’s Health, and the tone here is similar), you’d think his advice on the quickest route to getting vegetables into one’s diet would involve the least fuss: just wash and nosh. But no.

Bittman used to edit Cook’s magazine and the cookbooks he writes today do tend to feature recipes. It’s a common downfall, but what can you do? Continue reading

Rethinking the experience of ruin

Julia Child, who belonged to my grandparents’ generation, describes day-to-day life in Paris right after World War II in a way American generations since have not  experienced.

Actually, that’s not so true anymore–the 9/11 attacks and the prolonged political squabbling over a memorial, which Julie Powell describes tangentially in Julie & Julia, kept the rubble exposed to Manhattan’s downtown for years. Worse, if possible, the botched Bush Administration response to Hurricane Katrina devastated New Orleans and the surrounding counties even more permanently than the storms did.

But the U.S. is huge and even these events seem isolated from most Americans’ day-to-day reality.

Uneasy fusion: cooking, then and now

I don’t know if I’m looking forward to this Friday’s release of the movie Julie & Julia or not. I’ve read both of the books it’s based on and liked them both, and I’ve been an avid fan of Julia Child as a person if not as a chef since I was four years old (this was 1968 or so) and the only one in my family to watch her show to see her cook rather than to laugh at her voice. Even then I recognized how sure-handed and direct she was. When she cooked, cooking was a skill, an honorable and challenging form of work. There was nothing domestic or dopey about it.

Julie Powell, in her recent blog-based book on taking Mastering the Art of French Cooking as a personal mission, rediscovered how serious Child was. As she found out the hard way, learning to cook as thoroughly as Child did is like learning to be a Zen master or a swordsmith. And yet it’s not beyond you to do, as long as you’re willing to do the hard work.

I also, oddly enough, read one of Nora Ephron’s early books, Crazy Salad–-this was back in the early 1970s, the days of the ERA and Billie Jean King–-from the far corner of my parents’ bookshelves, and unbeknownst to them. The essays in it, which skewered everything misogynistic in society from porn to politics (and memorably specified the difference between liberal and libertine) were particularly inspiring to a word-hungry 10-year-old looking toward feminism from the sidelines of childhood. The attitude, if not the material, seems to fit both of Ephron’s ambitious subjects in Julie & Julia, the movie.

I’m just not sure it all belongs in a movie, particularly not one that boils two gritty memoirs down into something of a chick flick, as this is being advertised. Or one with a movie star like Meryl Streep, whose undoubted talent is, as with most female movie stars, still forced to subordinate to her looks. Wig or no wig, when it’s her on the screen, you never completely forget you’re watching Meryl Streep. It’s not her fault, but I don’t know if I want to see her standing in for someone as vivid as the real Julia Child.

Amy Adams is almost certainly going to be cuter, younger and a lot simpler than the real Powell, who is currently working on a book about a 6-month stint she did learning the butcher’s trade in the wake of her first book’s success. Julie Powell is young but older-–we hope also somewhat wiser–-than when she started her blog. She can represent herself–-very interestingly, in a longish interview on Borders Media and elsewhere–-in contrast to the movie adaptation of her, which she seems not to mind.

Both Child’s book and Powell’s are now being reissued with covers showing scenes from the movie with pictures of Streep and Amy Adams as Child and Powell, rather than Child and Powell themselves. It’s what all the major publishers do when they ink a movie deal. I don’t know why it bothers me so much, but it seems fundamentally creepy for autobiographical works to supplant the author–the actual author–with an actor.

Beyond the chick-flick reservations, I wonder how the two memoirs are likely to mesh onscreen. My Life in France is ultimately a more important book than Julie & Julia. It’s centered less on food–-and “food porn”–-than on history, and less centered on self than on the outside world. And Child was eminent even before her cooking career in ways that Powell probably won’t get to be, if she’s lucky.

Julia Child, who belonged to my grandparents’ generation, describes day-to-day life in Paris right after World War II in a way American generations since have not  experienced. It’s an unsentimental and un-chickish view of how things really were on the ground before Europe had a chance to rebuild. Child calls up a memory of ordinary people–not fashionable, not attractive, just neighborhood people–who simply got used to passing piles of rubble that only a year or so before had been familiar buildings, and she observes the grinding postwar poverty in the city that she, like us, probably grew up romanticizing in her mind. It’s a fascinating context in which to discover a love of good food and the tenacity to learn everything about it.

Child’s sometimes raw sense of humor and her frankness about the conditions of postwar Europe are backed by years of experience working in the intelligence service during the war. It’s something she doesn’t really discuss in the book, but which was detailed at some length in an earlier authorized biography, Appetite for Life, by Noel Riley Fitch. She and Paul met while working for the OSS in Ceylon, where she developed a complex, database-like filing system for cross-referencing intelligence reports. The couple were transferred, flown over the hump (the Himalayas), to Kunming, China, where they became part of a field intelligence team that advised against the U.S. hastening to take sides between Mao Tse Tung and Chiang Kai Shek, both of whom were essentially regional warlords. That advice was disregarded by the hawks advising Truman, and many OSS members, Paul among them, were later persecuted and blacklisted under McCarthyism as the new rival CIA sought to supplant and discredit them.

Child, whose more public masterwork remains on a lot of kitchen shelves but largely untested because it does call for actual work, was not a glamorous person like Streep has to be. She was a roll-up-your-sleeves-and-speak-your-mind kind of person, and looks were not the point. Read My Life in France and you’ll find a sharp and demanding intelligence, curiosity about everyone around her, frustration at ineptitude–her own or others’–a lively sense of humor, a bone-deep but realistic regard for her husband, and something else that just transcends the physical impression she made on television audiences in America.

I hope Streep can do it–has done it. I really hope I forget it’s her when I see the movie. I really hope Ephron has done it as well, and that the movie trailers that smell of chick flick cha-ching aren’t the best scenes. I want the movie to live up to both of the books, and I’m afraid of seeing too little of either.

Best new (fantasy) fresh produce ad

A few posts back I was daydreaming of a new campaign by the Ad Council promoting fresh produce. I’d thought the “Got Milk?” campaign would be something to model it on.

Washington Post columnist Paul Farhi, who was doing live chat with readers this week about why, when, and how fast food ads on tv started turning so skanky, has a more inspired take. After a fair number of comments on the increase in raunchiness of burger ads targeting 15-35 year old men, we get this exchange:

Okay, all this talk about burgers : is about to ruin my diet. I’m leaving the chat to go find some healthy fruit to snack on.

Paul Farhi: Opening scene: Long shot of Scarlett Johanssen strolling a city street. She stops at a corner grocer.

Close up: Apples, bananas, pears, etc.

Scarlett fondles the fruit seductively as wah-wah music rises up in background.

Close up: Scarlett enjoys eating fruit, in a kind of lascivious way.

Voiceover (Scarlett): “Fruit. It’s so sexy.”

End of ad.

So there you go. I wonder if Colin Firth is available for something involving asparagus?

“High Protein Bran Muffin”–A good idea gone bad?

This is what’s wrong with American thinking today:

  1. That muffins are healthy, or as in the example below, “healthful”
  2. That bran muffins are really healthy and therefore can be eaten big
  3. That such healthy muffins should be eaten as a source of protein.
  4. That muffins this perfect can and perhaps even should be eaten as a substitute for meals.

Exhibit A, from a recent “Culinary SOS” recipe request column of the LA Times Food Section.

Dear SOS: Have you ever tasted the muffins at —–‘s Bakery? They are huge, delicious, healthful and so satisfying. There is a particular favorite of mine, a high protein muffin that, when eaten, makes one glow inside and feel healthy all day…
–Shirley

Dear Shirley: These generously sized muffins pack a medley of flavors and textures in every bite. A batch’ll go quickly — they make for a fun, quick breakfast or perfect snack.

Well. Can’t wait. Let’s take a look at the ingredients list as given in SOS.

High protein muffin
Total time: 45 minutes plus cooling time  Makes 14 muffins

1 (12-ounce) can frozen apple or white grape fruit juice concentrate
2 1/4 cups wheat bran
1 cup (4 1/4 ounces) flour
3 1/4 teaspoons baking soda
3 1/2 teaspoons baking powder
1 1/2 teaspoons salt
2 1/4 cups buttermilk
1 cup plus 2 tablespoons canola oil
4 eggs, lightly beaten
1/2 cup sesame seeds
1/2 cup shelled pumpkin seeds
1/2 cup flaxseeds
1/2 cup coconut
1 1/2 cups granola
2 cups raisins

I’ll skip the instructions–they’re involved and painful. All I’ll say is, the  recipe involves boiling down Ingredient #1 (and wasn’t that a shock in a health muffin recipe) and still throwing some of it out.

Now the nutrition. I have to say I’m tempted to use the ingredient list as a small practical quiz to see if anyone can ballpark the calories, fat, carbs and sodium per serving from it. Anyone? Anyone? No? OK, then. Fasten your seatbelt. Or perhaps just your belt.

Each muffin: 515 calories; 11 grams protein; 54 grams carbohydrates; 9 grams fiber; 32 grams fat; 5 grams saturated fat; 62 mg. cholesterol; 742 mg. sodium.

Now wait a minute. 500+ calories? for a muffin? 700+ mg sodium? 32 g fat? For that much fat and salt you could eat a chunk of cheddar almost the size of a deck of cards. Straight.

Anyway, this is clearly one overloaded muffin, with tons of expensive extras. Heavy too–or why the 7 teaspoons of leavening for a single batch? And the irony is, after all that stuff, it still only delivers 11 g protein per muffin. You could get that with a large glass of skim milk.

But you know what’s really sad about this muffin recipe? It’s not alone. Even the classic Weight Watchers Cookbook recipe for bran muffins still weighs in at 300-plus calories per and 500-plus mg. sodium.

What gives? Should we simply not eat muffins? Can a bran muffin recipe ever be actually delicious AND low-fat, low-salt, moderate-carb, and perhaps, dare we dream it, less than 200 calories per, so you don’t feel stupid not having asked for something a little more actively delicious for the same calories–maybe a croissant or a slice of flourless chocolate cake instead? With, obviously, raspberry coulis?

How would you go about it? Maybe it would be better to go with something like the cake-style gingerbread recipe in the Silver Palate Cookbook–makes 12 servings with a lot less starch (1 2/3 c. flour), no nuts and seeds and extras, only one egg, only 1 1/4 t. baking soda, a bunch of gingerbread spices, 1/2 c. oil you can skip in favor of applesauce with no problems at all and a huge cut in calories, half a cup each of sugar and molasses or honey, some boiling water right before baking, and that’s pretty much it. You can even microwave it for about 5-7 minutes at half power instead of baking it conventionally.

Now granted, it’s not bran–but it could be at least whole wheat without ruining the aesthetic. It’s not 500 calories a square either–by my reckoning more like 120 in the applesauce version, and something like 150-200 mg sodium. And no one expects it to substitute in for a meal’s worth of fiber and protein, but with raisins and whole wheat flour, it would probably have 4-5 g fiber and you could always serve it with skim milk.

If you’ve convinced yourself that nothing but a “high-protein” muffin will do, and simply drinking some milk with it isn’t glamorous enough, throw in a packet of nonfat powdered dry milk. But really, unless it’s your only meal of the day, you don’t actually need the added protein. Muffins weren’t made to be steak.

Finally, why make huge muffins? Unless you want to end up looking like a Mack Truck, make decent medium-sized or cupcake-sized muffins, and if you’re still hungry afterward, eat an apple. And drink a glass of milk.

Suing for Salt

The Center for Science in the Public Interest is supporting a New Jersey man’s class action lawsuit against Denny’s Restaurants after private talks apparently failed to convince the chain to lower the exaggeratedly high sodium content in its meals. Apparently CSPI combed through the nutrition data on the Denny’s web site. A couple of sample readings:

Denny’s double cheeseburger–3880 mg
Denny’s Meat Lover’s Scramble–5,690 mg
Denny’s “senior” menu scrambled eggs and cheddar cheese meal–2,060 mg
Spicy Buffalo Chicken Melt, and a side of seasoned fries–6700 mg sodium, 1700 calories

The lawsuit was filed in Superior Court of New Jersey in Middlesex County, and seeks to compel Denny’s to disclose on menus the amount of sodium in each of its meals and to place a notice on its menus warning about high sodium levels.

Corn Season: I’m not supposed to laugh, am I?

I picked up my daughter yesterday afternoon and took her to the supermarket to pick up some fish for dinner. My daughter had bright–really bright, excessively bright– green hands, knees, and socks from a last-day-of-camp blowout involving something called “Ooblech!” (stretchy slime made of cornstarch, water, and way too much food coloring). It was so bright even the security guard at the entrance gave her a huge grin. It might have been because he was thinking how much washing I was going to be stuck with, or what the inside of my car must look like, but the fact remains. He grinned.

Although I generally don’t buy my vegetables at the supermarket due to (ahem!) food price allergies, they had very decent nectarines for 49 cents/lb., a genuinely good deal,  and ears of corn at 2/$1, which isn’t the best price ever but also not bad. And my daughter’s a known and dangerous corn freak.

So I was opening the ears of corn for her inspection. Surprisingly enough, she was the one who recommended that she not actually touch the corn this time. Very dignified, considering. But it didn’t last.

As we were sorting through the bin, a lady standing next to us turned to me and asked, puzzled, “Is it corn season?”

I gawked, I’m sorry to say. I tried not to. I know it’s not Oklahoma! here or anything, but really. It’s mid-July in Pasadena, hotter than Hades (finally, after a cool and cloudy couple of weeks known in LA as “June Gloom”). The corn is as high as an elephant’s eye, right? The supermarket’s dropped its normally inexcusable dollar-an-ear price to something approaching reasonable. All the signs are there. If not now, when?

And then I got real and remembered that for most Angelenos, there really is only one season: air-conditioning. So I took pity and a deep breath and said “Yes” as gently as possible.

My husband doesn’t see what’s so funny. When I tell him, the only thing he says is “August.” He ought to know, I suppose, since he grew up in southern Illinois, where they actually grow corn. But he eats the non-green corn without complaining.

Unbranded Cabbage Salads

OK. Put my money where my mouth is–right. Red cabbage is a favorite vegetable for me because it’s cheap, substantial, cruciferous and crunchy, and it tastes good raw. Also, and this is key, you can do neat kitchen chemistry tricks with it, like use it for a pH indicator or to reveal secret invisible ink messages written in baking soda slurry. Amaze your friends! Baffle your enemies!

I like red cabbage as a salad vegetable–it’s bracingly radishy when mixed with sweeter lettuces, but sweet and crisp against romaine or arugula. I don’t shred it for a chopped salad–decent bite-sized pieces are more satisfying, crunch better, and stand up to all kinds of salad dressings. You can make it with the more usual tomatoes, but I like oranges because if there are leftovers, the next day, the juice from the red cabbage will have combined with the acidity from the oranges and turned them both a range of brilliant magentas–very cool.

Tie-Dyed Salad

Mix about equal quantities of:

  • Arugula or romaine
  • red cabbage, chopped in bite-sized pieces, ~1″ across
  • red or yellow (or green, your choice) bell pepper, in bite-sized pieces
  • orange (s), blood oranges or tangerines or etc. peeled, sliced crosswise, any seeds removed

Nice additions: Shred a few leaves of basil if you have it, chop or sliver a few Greek olives, toast some walnut pieces, crumble feta or goat cheese. Or gorgonzola.

Dress with any of these:

  • olive oil and red wine vinegar (few spoonfuls each), cracked black pepper–my usual weeknight preference
  • ordinary spicy brown mustard mixed half-and-half with plain yogurt
  • tehina (sesame) paste mixed 1:3 with plain yogurt
  • yogurt and/or buttermilk with minced garlic, chopped basil and dill, and a squeeze of lemon juice
  • yogurt and/or buttermilk with lemon juice and gorgonzola or bleu cheese crumbled in

Variation: In fall or winter, thin-sliced crisp pear or apple instead of oranges is very good, especially with goat cheese and the toasted walnuts, and with the mustard/yogurt dressing.

Slightly more dignified salad

Reasonably balanced mixture of:

  • red cabbage, chopped bite-sized
  • red or green leaf lettuce, washed and torn
  • good tomatoes sliced in wedges or chopped bite-sized
  • bell peppers chopped

Additions:

  • cucumber slices
  • chickpeas or kidney beans, or raw or lightly cooked green beans
  • scallion or a bit of diced or sliced red onion
  • any or all of: anchovies, optional, or capers, or olives, or marinated artichoke hearts, or flaked tuna, or hard boiled eggs cut in half

Brand Me! Or, How to Commercialize Cabbage

Earlier this year I made a joke about the marketing campaign for fresh bulk vegetables, along the lines of “Red Cabbage. It’s What’s For Salad.” I was thinking how nice it would be if people could be motivated to buy ordinary fresh bulk vegetables–no brand names, no packages–every week as a matter of habit the way they did 30 years ago, instead of the way they now fill their carts with brightly colored boxes of processed stuff. I thought it would probably take a satirical approach like the Ad Council’s Got Milk? public service ad campaign.

Clearly I wasn’t thinking hard enough about the real issue driving the relentless replacement of food with boxes. As with the Internet, it’s branding. And not surprisingly, there’s an awful lot of spam out there (hints of The Viking Song in the background…and a word of caution: as with many Monty Python sketches, this one contains more than a few off-color lines and screeching in addition to the main ingredient.)

The packaged food industry is way ahead of me and has been for years. They’ve figured out how to put brand names on cabbage or broccoli or carrots so they can charge more for it–several times more per pound. And they’re doing enormously well with this ploy.

Ordinary shoppers — your neighbors, your co-workers, your mom, and you too, I bet— have in the past week or so bought a little packaged bag of pre-washed spinach, Euro Salad Mix, baby-cut carrots, or broccoli and cauliflower florets. To save time, you tell yourself. Because it’s more gourmet, perhaps. And you’re getting your vegetables in, you think. But it becomes a habit, and a needlessly expensive one.

This kind of thinking about vegetables is becoming dangerously ingrained among American shoppers. People think they’re eating healthy without the fuss, but then they complain how expensive vegetables are. And no wonder, if they shop like this.

Because the few vegetables you get in the precut packs in pristine plastic bags are less than a pound. 12 oz. is typical for broccoli and cauliflower florets, 5-6 oz. for pre-washed mixed lettuces. Prices are at least $2.00 per bag, and often on up to $3.50 or more. Yes, Virginia, that’s anything between $3 and $9/lb for the “convenience” of just opening a bag.

I bring this up here because packaged, pre-shredded cabbage, an 8-oz. bag no less, was listed, actually listed, as a key ingredient in a recent (and no I didn’t really mean to be picking on them again so soon) Bon Appetit feature recipe online. One for “Fishcakes and Coleslaw”. It was part of a slideshow series illustrating “gourmet cooking on a budget”, glossy photos with convincing price tags included–but this one recipe cost $14 for four servings!

Continue reading

“But it’s organic! But it’s vegetarian!”

Vegetarian and organic foods are gaining popularity in supermarkets around the country–it’s been happening for at least a decade. Vegetarian- and organic-seeking customers assume they’re getting something closer to fresh if it’s labeled vegetarian or organic, and most of them also assume that vegetarian automatically means healthy. So, apparently, do nutrition researchers when they’re not really thinking hard enough.

The American Dietetic Association recently announced–again, updating from 1997–that vegetarian and vegan diets can be healthful at all stages of life from infancy onward and posted suggestions for getting started. Keyword here is “can”.

The idea of easing into a less-meat diet in stages by cooking familiar foods and familiar ingredients as far as possible is understandable. The Vegetarian Nutrition practice group of the ADA is trying to reach people they think are likely to panic at the suggestion of not eating meat. Unfortunately, the suggestions that top the list are mostly for processed meat substitutes, jarred pasta sauces, canned beans, boxed rice mixes and the like, rather than a dietary framework for eating fresh whole-ingredient vegetarian foods.

In the health section of the LA Times online, where I first read about the ADA’s statement last week,  many reader comments objected to this approach primarily because the major brands of veggie hot dogs and hamburgers tend to have long, improbable ingredient lists and very high salt. After a casual tour of the sauces-soups-and-rice-mixes section at my local Whole Foods, it’s an objection I second even more strongly.

For several years now I’ve had reservations about the processed food industry’s tendency to throw salt at anything and everything. Vegetarian and organic food is supposed to be better. Fresher, better-tasting, realer, more nutritious, healthier, more responsible for the planet, the animal world, and the customer. In a word, BETTER.

Nice intentions aside, most of the vegetarian and organic products companies these days seem to be trying as hard as they can to keep up with or even surpass the meat-eating Joneses–the big-brand pantry staples from Stouffer’s, Swanson’s, Kraft Foods, Campbell’s, and so on.  They’re still claiming the health and planet virtues of vegetarian and organic, but they’re actually processing the hell out of their foods, adding all kinds of laundry-list mystery ingredients, and salting them out of all reason. And health-and-planet-conscious consumers are flocking to them without bothering to look hard at the nutrition labels. How have we come to such a pass? Continue reading