Eliminate Sneaky Sugars

Did you ever take a hard look at the ingredients in some of your favorite products?

I did. I took a close look at my go-to salad dressing. The one I drizzle over my special homemade plantwiches. This dressing is commonly known as Good Season’s Italian and it’s pretty popular because it’s fresh and light and…not creamy. In years past I vigorously purchased these little boxes, ripped open the mini packages inside, and mixed up my light and perfectly tangy dressings so that I’d have a continuous supply on hand. Today I mix up my own homemade, and here is why.

The sneaky Ingredient in this box

Sugar, Salt, Sodium Citrate, Garlic (Dried), Onions (Dried), Spice, Red Bell Peppers (Dried), Carrots (Dried), Xanthan Gum, Maltodextrin, Parsley (Dried), Guar Gum, Natural Flavor, Soy Sauce (Dried) (Wheat, Soybeans, Salt), Citric Acid.

There it is. Sugar. We’ve all heard that if the very first, or even second, ingredient on the label is Sugar back away and return it to the shelf. According to Rutger’s Center for Alcohol and Substance Abuse Study, sugar addiction is more dangerous than you think. They report that The World Health Organization (WHO) states that an adult living on a standard 2,000-calorie diet should aim to consume about 25 grams of sugar per day.

Let’s face it, if you’re not intentionally picking up a candy bar you may be eating more sugar than you’d like because sugar is constantly sneaking into food products and beverages where it really doesn’t belong. The same study tells us that “just one cup of Dannon Low-Fat Vanilla Yogurt, for example, contains a soul-crushing 34 grams of sugar. Meanwhile, VitaminWater contains 17 grams.” Vitamin Water! This Rutger’s study and many others suggest that some food companies include little bits of addictive sugar in their recipes, just to keep you coming back, not actually to enhance the taste.

Because this has been on my radar for quite a while, I’ve thought long and hard about why a fresh, herbal, olive oil-based salad dressing would need sugar at all. I can’t come up with a solid reason except for the addiction factor. This is why I first attempted to create this dressing without sugar. I am happy to share how easy it is, so you can quickly make your own.

Gather a few herbs & spices

I grow a lot of organic herbs here at Windy Hill, however, I also buy many of my spices and herbs at the grocery like everyone else. Either way, gather up what you’ve been able to dry or take this list to the store and buy the following bottles.

• Parsley (2TBSP)

• Onion powder (2TBSP)

• Garlic powder (2TBSP)

• Salt (2TBSP)

• Oregano (2TBSP)

• Basil (2 tsp)

• Black pepper (2 tsp)

• Paprika (2 tsp)

• Ped pepper flakes (optional for zesty) (1 tsp)

• Thyme (1/2 tsp)

• Celery seed (1/2 tsp)

Of course feel free to eliminate something you don’t care for, and replace it with something you like as long as it’s not sugar. I usually add a dash of Turmeric and Cayenne pepper for health but if you love onions, add chives and if you like lemon, add dried lemon verbena. Just keep in mind, if you already like the GS Italian mix flavor, this precise list will get you there.

the best Containers

For Liquids: Years ago I purchased the standard cruet that is sold alongside the Good Season packages and I do like it for proper mixing because it has marks telling you how much extra virgin olive oil, water, and vinegar to add. I find this helpful for a consistent taste every time.

For Seasoning Mix: After you’ve combined the measured dry herbs & spices pour them into a medium mason jar. (I like to use the mason jars with glass lids - these come with air-tight seals) Then shake well so the contents are evenly distributed. When mixed scoop out 2 tablespoons and add it to the cruet which should already contain the oil, water & vinegar. Lock the cap and shake vigorously.

The dry seasoning mix will last a pretty long time in your pantry as long as there is no moisture inside the jar. I keep the cruet filled with dressing in my panty because I use it pretty quickly.

I hope this quick and easy recipe helps you eliminate those sneaky sugars that top your salads or plantwiches. There are many other processed items out there with sugar hiding somewhere. Seek, and you shall find them. If you see unwanted sugars in some of your favorite foods, google a sugar-free alternative recipe to find healthier options, or just try creating it yourself. Be sure to check out the Garden Gift Idea below in the inspire section of this blog. And I’d love to hear your comments and places you’ve found unwanted sugars lurking. Thank you for reading, Kim

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Learn: NY Times: “How to stop eating sugar”
Create: Double your batch of freshly made salad dressing mix, and place about 4 tablespoons into tiny jars with little corks. Give as gifts.
Inspire: Garden Gift Idea / Place some preserved moss inside a galvanized bucket. Fill with 1 cruet, a tiny jar with your homemade seasoning mix. Be sure to label the seasoning mix with these stylish labels and also include 1 small bottle of extra virgin olive oil, and 1 small bottle of specialty vinegar.

I’m always here to help you with your creative journey. Please sign up to receive blog post notifications and follow Studio Sprig on Instagram, Facebook, and Pinterest. I look forward to connecting. If you’re a blogger, what’s your favorite SEO Tool? I’ve had much keyword success with RankIQ. Learn more here.

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Lunch and Dinner -Studio Sprig Style Micro Blog

Lunch: My Very Simple Open-faced Plantwich

This is what I eat almost every day for lunch. I think it’s absolutely delicious. If you love veggies like me and you’d like to make one for yourself, here’s how I do it.

First, I toast a broccoli or cauliflower Outer Aisle Sandwich Thin to use as my base. This step is why this meal feels so much more substantial than a salad, and why I don’t get hungry after eating it. So if you haven’t tried broccoli & cauliflower thins yet, I suggest you get on it right away. A friend shared Outer Aisle with me and I am so glad she did. I love these things. Sandwich thins and pizza crusts- all made with plants. I order mine off their website and they arrive frozen which is perfect for me. You’ll love their variety packs. I am not sponsored by this company, I just want everyone to know about them.

After the “Thin” is toasted I place it on the plate as my base. Then, I just go about piling on the “planty” goodness. I start with thinly sliced cucumbers, a handful of fresh spinach or watercress, broccoli slaw, shredded carrots, avocado (if I have one), alfalfa or broccoli sprouts & my homemade pickled onions. And to top it all off I sprinkle on a little Zen Basil ( for better gut health ) and sunflower seeds, oregano ( an antioxidant ), cayenne pepper ( boosts metabolism ), garlic powder ( lowers cholesterol ), and turmeric ( a powerful anti-inflammatory ). I use Good Seasons Zesty Italian as my dressing, but you can use plain olive oil and vinegar too.

Here is a list of the ingredients I use:

Outer Aisle Sandwich Thin
Cucumber
Spinach or Watercress
Broccoli slaw
Shredded carrots
Avocado
Alfalfa or broccoli sprouts
Pickled onions (I make my own)
Zen Basil
Sunflower seeds
Oregano
Cayenne pepper
Garlic powder
Turmeric
Dressing

Dinner: My Very Simple Bean & Rice Bowl

This bowl is the simplest dinner to make if you’re in a rush. And the great thing is that you can just make little bowls all week because you have all the ingredients pre-prepared and close at hand.

I start by steaming some rice (be sure to make extra for later in the week). I then quickly warm the beans and place them on top. I add a few pickled onions, homemade fresh salsa, a dollop of yogurt, and a few tortilla chips. That’s it. This mighty little bowl is packed with nutrition and tastes great.

I hope you enjoyed this Studio Sprig Micro Blog. Please comment below. Thank you.

Here is a list of the ingredients I use:

Rice (made in my Rice Cooker below)
Black-Eye Peas (or bean of choice)
Fresh tomato or mango salsa (store-bought is okay but make sure it’s FRESH, not in a jar)
Pickled Onions (I make my own)
Plain Yogurt (I prefer Fage)
Blue Corn Tortilla Chips (Trader Joe's)
Thanks for reading, I’d love to hear from you in the comments below. -Kim

I’m always here to help you with your creative journey. Please sign up to receive blog post notifications and follow Studio Sprig on Instagram, Facebook, and Pinterest. I look forward to connecting. - Kim - If you’re a blogger, what’s your favorite SEO Tool? I’ve had much keyword success with RankIQ. Learn more here.

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