Do we need a food based nutrition label?



Since the first release of the Nutrition Facts Label, healthy has been a nutrient based construct. Recently, the FDA agreed to review and revise the regulatory criteria for healthy and the new regulatory requirements could be released as soon as this year.

When I posed a question to a group of dietitians asking them if healthy should be food based or nutrient based, to my surprise, my colleagues all favored food based. When I asked for examples however of a food based scoring system, no one volunteered.

So I decided to investigate and went out looking for scoring options. I found three. Then using one of my favorite recipes, I ran three sets of numbers. Here’s are the results using my home baked pumpkin pie pictured above.


If you’ve ever tried to make sense out of a Nutrition Facts Label, you already know the label is not easy. Deconstruction is based on the belief that the best way to understand something is to break it into parts. This view of healthy assumes individual nutrients are what counts and the parts are more important than the whole. Deconstruction has dominated the healthy labeling conversation for the last 30 years.

Using a simplified format Facts Up Front , here’s what deconstruction looks like:



The “get less” numbers for a modest piece of my pumpkin pie are 3.5 grams saturated fat, 65 milligrams sodium, 22 grams sugars.

What do those numbers and percentages mean? As one astute observer shared with me “I have zero idea what the … label on the boxes means and generally ignore them … “

Making a decision based on a string of unconnected numbers with no context or big picture is hard, even for someone like me who understands nutrition. At best the process is confusing. At worst no one pays attention.


Food groups have been part of the healthy eating conversation since the USDA released farmer’s bulletin No. 149 in 1916. More recently, the USDA developed a scoring system to determine how compliant or non-compliant Americans are when it comes to following government guidelines.

The Healthy Eating Index (HEI) scores sample days, market baskets, or menu offerings at a fast food restaurant and, since it scores both food groups and nutrients, it’s a hybrid system. Unfortunately, the HEI is not helpful for my purposes.

Besides being kludgy and very complex, the system is not intended for scoring a single item like a pumpkin pie. And I’m still left making a decision based on grams of saturated fat and added sugars, along with 1/8 cup pumpkin and 1 ounce-equivalent whole wheat flour. No big picture. No synthesis. Still just a string of unrelated numbers.


I need a algorithm that gives me a single score based on both food groups and nutrients. Wishful thinking perhaps, but consider what just happened in France last year.

In October 2017, the French government officially sanctioned Nutri-Score, a hybrid system for front of package labeling. Originally developed out of the in the UK, Nutri-Score is now been adopted in France on a voluntary basis.

Nutri-Score is different from Facts Up Front and here’s how.

First, Nutri-Score is weight based using 100 grams instead of serving size. Second, food groups are included in the score. Third, positives are balanced against negatives to produce a single color coded grade. Now that’s what I call a simple, straightforward, and very cool scoring system.
76CA7999-F737-4E01-8AAF-7D25AC17882FSo I said to myself, maybe I can make a little algorithm modeled after the Nutri-Score. I gave it my best shot. And I succeeded. My home crafted quite delicious pumpkin pie did okay.

Using this algorithm, my pumpkin pie scored a “C plus” or “B minus” depending on ingredient amounts entered. Translating that grade into a scale of 1 to 10, that’s a food score of 6 or 7.

And I’m thrilled. I’ve put together a scoring system that works on a recipe basis. Here’s how it works. Identify negatives, nutrients like sodium, sugar, and saturated fat. Then identify positives, food groups like vegetables, fruits, legumes, nuts plus nutrients like protein and fiber. Then balance negatives against positives to get a single food score.


My ingredients are always carefully sourced and minimally processed. For the crust, I use whole wheat pastry flour and a grassfed whole milk yogurt / olive oil combination in place of butter. As for the pumpkin purée, I use a canned product with no fillers or flavor enhancers. Food score for my pie was helped by having a healthier fatty acid balance, a moderate amount of added sugars, protein from eggs and milk, and more fiber from the whole grain.

Guaranteed, it tastes just a good as it looks and if you’d like me to send you a copy of my recipe, please message me via LinkedIn or Facebook.

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Looks like the French are up to mischief again …


Something happened in France at the end of last year.

The French government officially endorsed Nutri-Score on October 31, 2017 and that beautifully designed 5 color graphic pictured above because the official voluntary front of the package scoring system in France.

Why voluntary? Because France as a member of the European common market is not allowed to mandate a food label. However, several large French food manufacturers have already agreed to start using Nutri Score and a couple of enterprising young French entrepreneurs have already launched an app that reads barcodes and scores products.

Americans are used to French influence. Think French restaurants. Or Bordeaux wine and Brie cheese. Or Jacques Pépin. And most Americans are familiar with French food. We suspect the French eat perhaps a little more butter and cheese than most of us think is healthy. And we may also suspect the French have a more casual approach to food that allows for enjoyment without guilt. But I’m sure you’ll agree with me when I say that consumer package labeling is not the usual place one looks to for French inspiration.

Besides, why look to France when we have our own version of a front of the package label.  Ever notice those little boxes with numbers and percentages on the front of packaged foods as you’re walking down a supermarket aisle? Sometimes there is just one box. Usually there are four boxes. Sometimes up to six boxes. Here’s what our Facts Up Front label looks like


The first box always lists calories per serving. The next three boxes provide information on nutrients to limit in the diet: saturated fat, sodium, and sugars. Subsequent boxes if they appear are used for nutrients to encourage.

The two systems reflect two very different approaches to the same problem. One isn’t necessarily easier or better than the other. A shopper who wants to choose healthier packaged items can succeed with either system. But because the approaches are so different, I decided to compare the two, detail those differences, and share my discoveries with you.

  1. The French system is color coded. Facts Up Front is not. So let’s say right up front that the color range makes the label more intuitive. Dark green indicates a healthier choice. A lighter shade of green and oranges in the middle. At the end, a deep reddish orange to indicate not so healthy choices.
  2. The French system is weight based. Facts Up Front is portion sized based. Our American system works well for comparing two brand of potato chips or whether or a portion of potato chips with a portion of an energy bar. The French system is based on a consistent weight and helps consumers compare calorie density and percentage weight. For example potato chips usually are 500 or more calories per 100 grams whereas most granola bars are closer to 400 calories per 100 grams.
  3. The French system sums up multiple nutrient numbers and presents the consumer with a single color coded score. Our American system puts 4 or more discrete values on the front of the package and it’s up to us put a picture together.
  4. The French system scores food groups. Our American system scores only nutrients. The combined weight of fruits, vegetables, legumes, or nuts is summed as a percentage of the total weight. The higher the percentage, the more points a product earns. Our American system focuses exclusively on nutrients, more specifically the nutrients to limit or avoid. There is a place for nutrients to encourage like fiber or protein or potassium, no mechanism for scoring a food group.

So there you have my run down of the differences. The best labeling strategy of course is that strategy that works for you and most folks tend to like the strategy they are used to. So most Americans will feel more comfortable with out American portion sized system and most French people will feel more comfortable with the French weight based system.

As for me I’m intrigued with the concept of including food groups in the scoring algorithm. Especially if those foods are intact whole foods. Fascinating idea and one worthy of more thought …

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Christmas Dinner 2017


Pictured above is the center piece of my Christmas meal this year – a roasted rack of pork. You can see from the rib bones that the butcher has employed a presentation technique referred to as “Frenched” and the rack was roasted with the skin on. Those crusty squares you can see on the top are cracklings. They’re delicious. Almost as good as the tender juicy roasted pork.

A center piece needs to be carefully positioned with surroundings to be fully appreciated. Properly selected, the appetizer announces there’s more to come without being too filling or overwhelming. This year, I made an escarole salad with Forelle pear, walnuts, and Parmiggiano dressed with an apple-cider honey vinaigrette dressing. Cooling, refreshing, lightly salted and slightly sweet. A well positioned beginning for what is to come.

Moving on to the main course, let’s consider side dishes. This year, I selected winter greens and baked sweet potatoes. Rapini braised in olive oil and garlic is my dish of choice but not everyone has developed my taste for bitter greens so I always serve steamed green beans along side. I sliced the rack of pork between each rib bone, arranged the pieces on a serving plate with the sweet potato along side accompanied by the two bowls of greens. There was a moment of silent appreciation and then we dug in and I have to admit we did eat well.

To accompany the meal, we offered beer, apple cider, or a red Bordeaux.

The ending of a meal should never in my culinary opinion at least outshine the centerpiece. So I prepared an apple pudding, derived from one of my favorite French desserts – clafouti. And of course a dish of mandarin oranges from my beautiful California. No meal, even a celebration meal like Christmas, is complete for me without some seasonal fresh fruit at the end.


The holliday season is a time for celebrations and my Christmas meal is my celebration of the season. From the beginning salad appetizer to ending piece of fruit, the meal clocks in just a little over 1400 calories.

Like all combination plates, a meal is a mixture of different foods some clearly more healthy than others.

The health promoting aspects of my meal are the abundance of vegetables and fruits (59% plant based by weight), good protein (74 grams), and beneficial fiber (71% Daily Value) from intact sources. On the not so healthy side, we note 21 grams saturated fats, 970 mg sodium, and 18 grams sugar.

Now what I would like to have is an algorithm that would balance the value of the healthy foods against the risks from the not so healthy components and seasonings. My thesis that is in the final analysis, the benefits outweigh the risks. Now I need to find my self algorithm that will do that kind of computation.

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I’m a realist when it comes to brocolli. Here’s why.


That’s a good looking broccoli isn’t it? Actually I bought one of those beauties last week. I really like broccoli braised with garlic, a good California olive oil, and a couple of pinches of salt. I just cut off the flowerlets, peeled and sliced that thick stem, pulled out my sauté pan and voilá that’s how to turn good looking broccoli into delicious broccoli.

Being that it’s October, I would have picked up a local broccoli at my Wednesday farmers market. But this is a busy week for me, so I settled for conventional product. Pristine and lovely, not a worm or an aberrant insect to be seen.

Now the reason I know worms love broccoli just as much as I do is I have done battle.  You might say we’re in competition for the same delicious stuff. Us humans and the worms I mean.

Anyone who has grown broccoli knows worms can be a problem. And everyone agrees the no one wants to deal with a broccoli crawling with worms. Home gardeners face the same wormy issues as commercial growers. Whether you’re a home gardener committed to pesticide free or a commercial grower committed to efficiency and year round production, you got to do something. A home gardener might choose to check plants for infestation on a regular basis, pluck off any worms, and toss each one in a salt solution. A commercial grower has different options. Conventional growers use pesticides and organic growers use USDA approved non-synthetic pesticides.

With worms being a formidable enemy, however, somebody has to do something. Otherwise the worms would eat all the broccoli before we humans even have a chance.

I used to get romantic about broccoli. But I learned a harsh lesson during that first year I cooked in Garches, a lovely little suburban village on the western side of Paris. And I have looked at broccoli with a realistic eye ever since.

My friend Isabelle has a beautiful house and property in Garches and the first year I cooked there, she had an arrangement with a local gardener. He could grow whatever vegetables he wanted to and sell in return for making the garden available to us. And we ate marvelously well from that garden! Everything except brocolli.

Each day I would just go out and pick whatever I wanted. Broccoli came in that fall and I was there to pick some for supper. But I just picked broccoli once.

Being young and romantic I believed all that was natural was good. Now farmers know that when you grow broccoli, you have to deal with worms. But I grew up in the suburbs so how was I supposed to know?

The broccoli in Isabelle’s vegetable plot was completely natural and completely full of worms. So when I went out that October to get me some, I had my first encounter with what brocolli really looks like in it’s true natural state.

I want you to know I put up a valiant battle. I soaked the broccoli spears in salt and vinegar and the worms starting floating to the surface. But there were just too many. Those worms outnumbered and out gunned me. There were so many I gave up trying. The remains of that broccoli worms and all got dumped out back somewhere behind a bush.  I could not look at broccoli again for a long time.

Thankfully my taste for broccoli did return eventually but I lost my romanticism. The best broccoli won’t have a food label because it is sold fresh. And I’m more particular about locally grown than I am about organic versus conventional.

And I say God Bless whatever my farmer needs to so I don’t have to deal with any more worms!

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Ratatouille, Julia Child, and Eating Healthy.


Julia Child was born August 15, 1912 and would be turning 105 years old if she were alive today. She brought French cooking into the homes of millions, changed the way Americans think about food, encouraged us to enjoy our meals, and inspired us to cook more often.

During the1990s fat hysteria, she was reputed to have used unpleasant words like “nutrition terrorist” or “food nazi” when referring my fellow dieticians.  I love her attitude. I love her spunk. And I totally agree with her description of my more zealous colleagues.

I made my first ratatouille following each of her meticulously laid out steps. Julia warned that a really good ratatouille is not one of the quicker dishes to make because each vegetable was to be cooked separately.

Every August I make a couple of ratatouille and I say thank Julia. Not for the recipe. I just don’t have the patience to follow her meticulously written recipe so I’ve developed my own sloppy method.

I says thanks Julia for celebrating fat and supporting my belief that fats are part of healthy eating despite those dark restrictive years back in the 1990s when for the best of intentions even a ratatouille was labeled unhealthy for having too much fat.

You need vegetables – zucchini, eggplant, tomatoes, and peppers combined to make about a kilo (2 pounds). And you need good olive oil – about 60 grams (4 tablespoons) and some garlic, parsley, basil, or any other fresh herbs you have on hand. Cook it all up, salt to taste, you’re good to go.  At my table we get about 3 – 4 servings per batch.

Use fresh, local, just harvested vegetables for the best taste and flavor. Most of the calories do come from fat, somewhere in the vicinity of 68%. Excellent fiber, not much complex carbohydrate because vegetables are mostly water, and some simple natural sugars from those vine ripened tomatoes. And don’t worry about too much fat.

First olive oil is mostly healthy unsaturated fatty acids. And second because Julia says so. It’s the best way to honor the memory of Julia Child on her birthday. Just enjoy your ratatouille.



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Eating more fish is healthy. Finding good fish is hard work.


That’s what I call a beautiful piece of fresh tuna. Good fat marbling for flavor and nutrition. Drills down to fatty acids including omega-3 fatty acids. Beautiful color. Pan fried with just a little salt and pepper and we’ll be good to go.

My fishmonger assured me it was caught off Montauk point Long Island. And I have no reason to doubt him.  There’s good reason to find folks you trust and buy from them. Yes I know it’s a gut response but I believe it’s the best way to source.

My first experience shopping for fresh fish was the local farmer’s market was in Garches, a suburb outside of Paris. The men did the fishing, wives and daughters did the selling, and my French was good enough to establish myself as a serious customer. I learned how fresh fish smells and tastes. And what it looks like. And I experienced firsthand the value of relationship building.

It’s been a couple of years now that I have been cultivating my relationship with the fishmonger at the farmers market. At one market I buy from the fisherman himself. At the other I buy from the fisherman’s wife. Sometimes they make fun of my curiosity but most of the time I seem to be able to get answers my questions. More important, over the last couple of years that I have been cultivating relationships.

Trust is not something you can build with just any old person or any old supplier. Building a good relationship happens on a personal level. Building trust is important with any person you buy from, but to my way of looking at the world it is especially important to establish trust with the person who sells you fish because there are so many issues out there. Mislabeling. Adulteration. Sustainability. Toxicity. And exactly how long ago was that fish was caught and exactly how has it been handled. I can count on one hand the places I have enough faith in to feel comfortable buying or eating fish.

So during the summer farmer’s market season, Wednesday is fish day and we are eating very well.

Are we just a nation of disabled eaters?


I sure would like to think we’re not. But I listen to my colleagues talk about their own food fears and those their clients struggles with. Good foods. Bad foods. Cheat days. Calorie paranoia. And I’m very grateful that I already knew how to eat, and how to cook, before I studied nutrition.

If not, I too might be struggling, terrified of eating the wrong food, and burdened with food fears. I loved food before I became dietitian and I love food today. The difference is that today I know enough to break the rules and have confidence in my decisions. Let me share how I make a salad and how I adjust the rules to fit how I eat.

Salads are for summer. So I start with lots of healthy greens, vegetables, and legumes. Then I add a protein. And I finish with enough delicious vinaigrette dressing to make my zealous colleagues cringe and keep the folks at my table coming back for more. Fat. Salt. Acid. Works every time.


GOOD EXTRA VIRGIN COLD PRESSED OLIVE OIL – 60 grams or 4 1/2 tablespoons

SHERRY VINEGAR – 20 grams or 4 teaspoons

DIJON MUSTARD – to taste up to 1 teaspoon

SALT – 1.2 grams flake salt or 1/2 teaspoon (1/4 teaspoon table or most sea salt)

CANNELLONI CANNED OR HOME COOKED BEANS – 100 grams cannelloni beans or 2/3 cup

TOMATOES –  100 grams cherry tomatoes or a handful

CUCUMBER – 80 grams or 1 small

MIXED GREENS – 200 grams greens or 4 cups chopped – mesclun, endive, radicchio, red leaf, green leaf, romaine

HAAS AVOCADO – 100 grams or 1/2 whole

GRILLED CHICKEN BREAST – 170 grams or 6 ounces – other protein options are tonino, hard cooked eggs, feta cheese, salmon.


Make dressing first by mixing olive oil, vinegar, mustard, salt together in the bottom of a 2 liter salad bowl. Wash and dry greens. Wash and prep other vegetables. Cut up and add chicken pieces. Add legumes, tomatoes, greens, chicken, and avocado.  Mix just before serving.

Proportions are important. My ratio of dressing to everything else is about 9 to 1. In other words, 1 ounce dressing (2 tablespoons) to 9 ounces everything else that goes into the salad. These are weight based measures. Please don’t be concerned if you’ve never used a scale. Here’s your chance to develop your eye and manage your own taste preferences. You might find you like more dressing or less dressing than I do. Practice makes perfect and the more salads you make the better you’ll get at using your eye and tasting as you go.


Nutrition Facts per serving: 560 calories, 41g fat, 19g carbohydrate, 32g protein, 470mg sodium.

And yes 41 grams of fat per serving is lots of fat and, trust me, some of my zealous colleagues are not happy because well over 50% calories in the salad come from fat. But here’s how I look at that percentages. What matters is best measured over the course of a day or even better over the course of a week. Olive oil and avocado are calorie dense; greens and vegetables are calorie un-dense. So of course most of the calories are going to come from fat.

Now let’s dig down a level and check out the ratio of unsaturated to saturated fatty acids. Most fatty acids are unsaturated from the olive oil and avocado. Those unsaturated fatty acids are what my more flexible colleagues refer to as “healthy” fats.

As for protein, my tule of thumb is about 25 grams per meal. So a serving of salad is a bit over. Note too that protein comes from mixed sources – chicken and plant.

Notice too, there’s not a lot of carbs and no refined carbohydrate. Just intact carbohydrates from the vegetables, some sugars from tomatoes, and 7 grams dietary fiber per serving. Now 7 grams may not sound like a lot, but think about that fiber like this. One serving puts 25% of the Daily Value on the plate.

Last word goes to potassium. The new label format will mandate potassium be listed as a line item. Note the sodium is 470mg per serving. Now compare that number with 1200mg potassium per serving. In other words, more than twice as much potassium as sodium. That’s a really good ratio.

Food Composition per 100 grams is only for NERDS like me: 10g fat, 4g carbohydrate, 9g protein, 77g water.

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Almond Meal Chocolate Chip Cookies



Guaranteed these little beauties are easy to make and delicious to munch on. My version is adapted from Cuisinicity, a recipe website developed by Catherine Katz. Definitely worth the time to check out especially if you are looking for vegan / vegetarian options. Catherine is a lovely, creative, energetic cook who write recipes that work.

I got to know Catherine when I did some metric re-engineering on some of her recipes. She’s French and has many followers from Europe who appreciate metric measures. Catherine’s original version is made with agave syrup instead of maple syrup. I used maple syrup because that’s what I had on hand and the recipe worked just fine. Reading through the comments I can see other adapters used honey. So it’s really up to you.

When I bake, my preference is to use my digital scale because to my way of thinking it’s easier. Before I start, the oven gets set at 350 F. Next I put a medium sized mixing bowl on the scale and zero out. Now comes the fun. Weight out each of the 4 ingredients directly into the bowl zeroing out after each addition. No mess. No extra spoons or cups to wash. No waste.

  • 100 grams almond meal  | 2 2/3  cups
  • 80 grams canola oil | 6  tablespoons
  • 120 grams maple syrup |  6  tablespoons
  • 100 grams chocolate chips | 3/4  cup

Remove bowl to counter and mix thoroughly.  Line a baking sheet with parchment paper, form dough into 24 little balls, and press each one down to flatten out into a fat pancake. Mine bake them for about 17 minutes, longer than Catherine recommends, or until lightly browned. Then cool on a wire rack and store in an air tight container or freeze.

INGREDIENTS – I’m particular about ingredients and am willing to pay a higher price for more specific and detailed ingredient credentials. But that’s me and I’ll okay with other folks choosing other options because just making your own cookies is such a big step towards eating healthier.  One caveat. Almonds and real maple syrup are not inexpensive and these cookies will cost $11 to $12 dollars per pound.

• Ground almonds come in two forms. Actually it’s three forms if you count grinding them yourself. The major provider of ground almonds is Bob’s Red Mill and he makes two versions: almond meal and almond flour. The meal is made from almonds with the skins on whereas the flour is made with balanced skinless almonds. I prefer the whole meal but either type will work.

• Canola oil comes in two forms too. Conventional or nonGMO. I use the nonGMO version. Not because I have concerns about genetically engineered ingredients – I remain neutral in that volatile issue – but because the oil is expellor pressed. Conventional canola oil is heat processed and expellor processing is a gentler way to get the oil out of the rape seed. Consider price and choose the one that works best for you.

• Maple syrup comes from the north east mainly Québec, New York, and Vermont. I use New York State dark syrup because I live in New York and buy local when I have the choice.

• Chocolate chips are the easiest to source. My preference is bittersweet or the darkest chip I can find. The ones I use for these cookies are the 67% cocoa Whole Foods house brand.

NUTRITION – Healthy has a very specific meaning as per FDA regulations and up until recently there’s no way I could label them healthy. Things are beginning to change which is, in my opinion, a positive and long overdue move.

The nutrition tag reads as follows: 140 calories per cookie, 11 grams fat (1.2g saturated), 9g carbohydrate (2g dietary fiber, 6g added sugar), 3g protein. Recipe analyzed using Bob’s Red Mill almond meal.

• Fat Profile. Don’t be concerned when I share with you that 72% calories come from fat. That fat comes from almonds, canola oil, and chocolate chips. I still can’t label these cookies healthy but one of the changes recently introduced by the FDA allows me to talk about the ratio of saturated to unsaturated fats. I won’t be able to calculate that ratio until Bob revises the nutrition facts label and lists mono-unsaturated and poly-unsaturated fats, but I can tell looking at the total fat and the saturated fat that the ratio will be very favorable. In other words, most of those 11 grams fat will be coming from “healthy” unsaturated fats.

• Carbohydrate. Both added sugars and dietary fibers get counted as carbohydrates. Each cookie has 6 grams added sugars about half from maple syrup and the other half from chocolate chips. I used USDA bittersweet chocolate chip for my calculation which breaks out the added sugars. Each cookie also has 2g dietary fiber from the almonds because I used almond meal which includes skins.

• Protein. Well we all know we don’t eat cookies because we want protein. However nuts are a source of protein and these cookies are almost 50% almonds, so it’s not surprising that one cookie delivers 3 grams.


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Fat, Salt, and Split Pea Soup


Thank goodness fats are no longer considered a toxic substance. I did my nutrition studies during the height of the low fat is healthy years. Just imagine how confused I felt when I ran my own numbers and discovered my daily pattern was based on an unhealthy amount of fat.  That was just 20 years ago and as you know things have changed.

My split pea soup depends on fat to bring out the flavor of aromatic vegetables – onion, carrot, and celery. Finely chopped and sweated in lots of olive oil, this mirepoix adds color, hearty flavor, and sweetness to the soup. Without that generous dose of olive oil, the recipe wouldn’t be as delicious.

Salt of course is the other critical component. I learned I use too much fat but I also learned I under salt.  Salt is critical to good cooking but if you know your way around the kitchen you know how to squeeze flavor out of all the ingredients so there’s no need to use so much salt.

Recipe writing is not my strength. I do provide proportion but in both metric and common measure and some instruction. But if you’re a beginning cook and need basic instruction or technique, I suggest you check out a website like Simple Recipes or New York Times Recipe Box or one of the reputable collections available via the internet.

Rest assured that messing up a split pea soup is really hard. Burnt onions. Rancid olive oil. Confusing table salt with kosher flake salt. These are mess ups. But proportions of split peas to onion, carrots, celery can be highly variable as can the amount of liquid. So making this soup is good practice for trying your hand at no recipe cooking.

RECIPE for 3 liters (12 cups)

• 500 grams split peas (2 1/2 cups – generous pound)

• 400 grams mirepoix (1 1/4 cup chopped onion; generous 3/4 cup chopped carrot; generous 2/3 cup diced celery)

• 100 grams olive oil (7 1/2 tablespoons)

• 2 to 3 liters water or stock (8 to 12 cups)

• 12 grams salt (4 teaspoons Diamond Crystal® Kosher Salt or 2 teaspoons table/coarse sea salt)

Start by rinsing the split peas. Then gently sweat chopped onions in olive oil until golden browned and aromatic at least 30 minutes. The longer the onions sizzle softly in the oil the more aromatic they get. Add carrots and celery and sauté another 30 minutes. Now add liquid, split peas, herbs of choice, salt, and gently simmer partially covered until split peas are fully softened and starting to fall apart. Pass the soup through a food mill for an even textured consistency.

INGREDIENTS – Good flavor starts with sourcing the best ingredients. Look for split peas from the most current harvest. Sometimes these dates are hard to find. Store managers often really don’t know and in all due respect many could care less. Best to buy from a trusted supplier. As for the olive oil, no reason to use your best. High heat destroys some of the healthful properties and delicate taste aromatics. I use an everyday extra virgin olive oil from California. As for the liquid use water or vegetable stock or chicken stock in any combination. What’s important is the final volume, about 3 liters or 12 cups.

NUTRITION – I run numbers on all my recipes but I don’t post label results, however I’m happy to send you those numbers if you want them so just let me know.

I prefer using common measure. Most folks can visualize a cup of soup and once you know a cup of soup puts about 230 calories in the bowl, you can do the math yourself. Serving sizes always vary depending on how the soup gets served.  Appetizers are usually less than a cup. Main course soup for supper is usually more than a cup. Snackers I’m sure have their own favorite amounts.

Here’re a breakdown for the nutrients per cup that I check for:

• Protein. This soup qualifies as vegan so all 10 grams per cup are plant protein. Ham hocks or bacon or cheese are common additions to split pea soup. They add more protein and you’ll end up with an animal plant protein mix.

• Fiber. Both soluble and insoluble dietary fibers are beneficial from a health perspective. All legumes are fiber rich and split pea soup has lots of fiber, about 11 grams per cup.

• Fat. Olive oil is the source of fat and contribute 35% of the calories as per proportions used above. Using olive oil ensures that the fat profile will be predominantly unsaturated fatty acids. Adding ham hocks or bacon or cheese adds saturated fatty acids and changes the fat profile.

• Salt. Essential for a good tasting soup. Keep in mind however it’s important to salt to your own taste. So the most important step is learning to salt is to know your own salt tolerance. Always keep in mind that under salting is safer. You can use a sprinkling of finishing salt just before serving. Desalting an over salted soup is hard.

Using 4 teaspoons Diamond Crystal® Kosher Salt Diamond for 3 liters soup, one cup of soup has about 410 mg sodium. Sometimes I use only 3 teaspoons of salt which works out to 320 mg per cup. I don’t seem to need as much salt as many other cooks and eaters like to use. For me, a little bit of salt goes a long way. Salting to your own taste is really important because we don’t all taste salt the same way.

Why you may be asking do I specify salt by brand name? The answer is because brand and grind make a difference. So I’m not writing a sponsored post. There are two brands of kosher salt and one brand sits much lighter in the spoon than the other brand so it makes a difference which one you use.

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Roasted Chickpeas


Aren’t they beautiful? My first attempt at roasted chickpeas turned out extraordinarily well. I don’t use the term food addiction lightly, but these little beauties are about as close as I get to addictive eating.  I had to stop myself from demolishing the whole bowl in a single sitting one handful at a time.

The chickpeas need to be really dry before you start. I learned how important the drying step is the hard way through trial and error. This step is crucial to the success of the finished dish.

The first time I roasted chickpeas, they were thoroughly dried and tasted especially crunchy. Used my own home cooked chickpeas, drained them, and left them uncovered on a plate for 24 hours in the frig.  The second time I made it, didn’t have time for a thorough drying and the result was tasty but just nearly as crispy. The third time I made it, I used canned chickpeas and no amount of drying seemed to counter the slightly sodden soaked texture of the canned product. My take away is cook up your own chickpeas from dry and be super attentive to drying them out prior to roasting.

Here’s what you’ll need to make up your first bowl about 6 handfuls.

350 grams (2 generous cups) chickpeas, cooked and drained

15 grams (1 tablespoon) olive oil

2 tablespoons Za’atar

700 mg (1/4 teaspoon) salt or to taste

Spread chickpeas out on a flat surface and pat dry with paper towels. Let them air dry for at least an hour. Based on the three batches I made, the longer the drying process the better and overnight in the frig is best.

When you’re ready to roast, heat oven to 400 degrees Fahrenheit. Line a pan with parchment paper and spread the chickpeas out evenly on a pan. Bake until crunchy, about 30 minutes, stirring or rotating every 10 minutes during the roasting process. While the chickpeas are roasting, add olive oil, spice/herb mixture, and salt to a bowl.  When chickpeas are completely roasted, pour them into the bowl and stir to distribute the oil, spices, herbs, and salt evenly.

My roasted chickpeas was inspired by a recipe from The New York Times Recipe Box, Melissa Clark’s Crunchy Roasted Az’atar Chickpeas which in turn was featured in Maureen Abood’s Rose Water & Orange Blossoms, published in 2015.


• Home cooked chickpeas roast crunchier than canned. So I’m always throwing dry chickpeas in my bag

• My salt of choice is Diamond Chrystal Kosher Salt. Because it’s flaked, the salt sits light in the spoon. If you’re using either table salt of a coarse sea salt, reduce volume to 1/8th teaspoon.

• Sumac is a reddish purple powder ground the berries of the sumac plant and is used extensively in middle eastern cooking to add a tart acidic taste. It was a new discovery for me but I know we’re going to be friends for life. I love bitter. I love acid. And now I love sumac.

• Za’atar can be purchased from stores that specialize in Middle Eastern products. I just made my own using the following proportions: 4 teaspoons dry thyme, 1 1/2 teaspoons whole sesame seeds, 1/2 teaspoon sumac.

Now for my Nerdy Nutrition Note. The recipe serves 6 and each one of those servings fits nicely in my hand. I’m not sure about you, but I tend to eat roasted chickpeas by the handful. Now that handful is about 120 calories. Along with those calories, I put 5 grams of predominantly unsaturated fatty acids from olive oil and chickpeas, about 16 grams carbohydrate 20% of which is fiber, and 5 grams of excellent plant based protein in my hand.

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