Veggie Might: Chlorophyll and Awesomness Salad (or, Need Salad Now)

Penned by the effervescent Leigh, Veggie Might is a weekly Thursday column about the wide world of Vegetarianism.

There are times when all I want is salad. Often those times follow periods of bad eating, but this most recent salad fixation is inspired by all the garden-related food porn in the blogosphere.

In the past couple of weeks, I’ve been a slave to the glorious photos of asparagus, radishes, green beans, and leafy lettuce.

I mean seriously, check out this radish salad and tell me you don’t want to just stick your face in there? Or this bowlful of chlorophyll and awesomeness? The Kitchn needs to rein it in or I’m going to pack up and move to wherever it is.

These salads inspired me to create something green and gorgeous to shove in my face—STAT. At my local market, I chose a cheapo, yet stunning, bunch of arugula, asparagus, green beans, red onion, and radishes.

Before I got these beauties home, I was plotting my attack. Blanch the asparagus, beans, and radishes; toss with the arugula and onion; and make a vinaigrette dressing to go with it.

Mark Bittman’s Basic Vinaigrette is my go-to dressing. It can be modified to suit your needs (as MB indicates in his post), but is delicious just as it is. Since I learned to make my own, I haven’t bought dressing from a supermarket. It’s so much cheaper, and it keeps a down the fridge clutter when made in small batches.

This salad whips up fast and easy. Blanching is quick and leaves the veggies al dente. You just boil your vegetables for a couple of minutes and then plunge them into an ice bath to stop the cooking. It’s a great technique for salad toppings.

The green beans and asparagus came out perfect. Blanching took the edge off the radishes, but they retained their peppery snap. Tossed with the arugula and onion, the tangy vinaigrette tied it all together.

Now, my photos aren’t as pretty as the pictures I’ve been lusting after, but this salad exceeded my fantasies.

Chlorophyll and Awesomeness Salad
Inspired by Tortellini and Spring Vegetable Salad
Yields 4 servings

1 medium bunch arugula
4 radishes, thinly sliced
1/2 lb asparagus, snapped into 1” pieces
3 oz green beans, snapped into 1” pieces
1/8 red onion, slice into crescents
dress to taste

1) Chop/slice veggies. Remove stems, wash, and drain arugula.

2) Bring 1–1 1/2 cups water to a boil in medium saucepan. Fill a large bowl with water and ice cubes.

3) Add asparagus and green beans to boiling water. Set time for 2–3 minutes.

4) When the timer goes off, add radishes to boiling water and reset for 1 minute.

5) When the timer goes off, drain veggies and plunge them into the ice water.

6) Dry and toss with onion and arugula. Dress with to taste.

7) Bask for a moment in the green glow and dive in.

Approximate Calories, Fat, and Price per Serving
21.75 calories, 1.2g fat, $.54

Calculations
1 medium bunch arugula: 15 calories, .3, $1.00
4 radishes: 4 calories, 0g fat, $.20
6 oz asparagus: 36 calories, .5g fat, $.74
3 oz green beans: 27 calories, .4g fat, $.18
1/8 red onion: 5 calories, 0g fat, $.06
Totals: 87 calories, $2.18
Per Serving: 21.75 calories, 1.2g fat, $.54

26 Common Food Labels, Explained

These days, grocery shopping involves a lot of reading. Food is rarely content to just be, and instead, must include dozens of labels designating it as CAGE-FREE, HIGH IN ANTIOXIDANTS, or the dreaded ORGANIC. And even if you know your PASTURED from your HUMANELY-RAISED chickens, odds are you still need a PhD to decode most of the other language.

So, to make navigating your supermarket a tad easier, here are 26 food labels, defined and explained in terms understandable to humans. I have to be honest - 36 hours ago, I couldn't tell the difference between LOW-FAT, LITE and REDUCED-FAT. Now, I can. And I have this guide to consult when I forget.

Readers, if I made a mistake (or several hundred) lemme know and I will correct it.

ALL-NATURAL / NATURAL / 100% NATURAL
What it means: In regards to beef and poultry, NATURAL means the meat appears relatively close to its natural state, and often won’t have additives or preservatives. (Note: there’s no USDA regulation for this, however.) In regards to other foods, NATURAL and ALL-NATURAL mean nothing. Absolutely nothing.
What it really means: With the exception of meat, slapping NATURAL on a label is a marketing ploy. Everything essentially derives from nature, so there’s a ton of fudging that can be done. Don’t trust it, and read the ingredient breakdown before you buy any product.

ANTIOXIDANTS
What it means: I’m leaving this one up to Woman’s Day: “For a food to be labeled as containing antioxidants, the FDA requires that the nutrients have an established Recommended Daily Intakes (RDI) as well as scientifically recognized antioxidant activity.” What? I’m not sure. But it doesn’t matter, because …
What it really means: Actually, Woman's Day has this one covered, too: “Most products already contain antioxidants and manufacturers are simply beginning to call it out due to current food and health trends.”

CAGE-FREE
What it means: Egg-laying hens don’t live in cages.
What it really means: Very little. The poultry can walk around, but they can also be fed, raised, and slaughtered like any other chicken. There’s no official regulation for this term, as far as I can tell.

CERTIFIED
What it means: Congratulations! The USDA has acknowledged that your meat is actually meat.
What it really means: The USDA gave your meat a grade and a class, and certified that it hasn’t been replaced with Folger’s crystals.

ENRICHED / FORTIFIED (Added, Extra, Plus)
What it means: A nutrient (niacin, Vitamin C, etc.) has been added to your food. Now, compared to a standard, non-fortified food, it has at least 10% more of the Daily Value of that nutrient.
What it really means: It varies. A manufacturer can add a ton of Vitamin C to orange juice, and set you up for life. Or the same guy can slip a measly 10% thiamin into a piece of bread, and it barely makes a dent. Read the label to see you’re getting the amount you want.

FREE (Without, No, Zero, Skim)
What it means: FREE has hard and fast definitions set forth by the FDA. They are:
Calorie free: Less than 5 calories per serving.
Cholesterol free: Less than 2 mg cholesterol and 2 g or less saturated fat per serving.
Fat free: Less than 0.5 g of fat per serving.
Sodium/salt free: Less than 5 mg per serving.
Sugar free: Less than 0.5 g of sugars per serving. (See SUGAR-FREE entry as well.)
What it really means: You can be pretty confident that FREE foods lack what they say they do. But be careful. Often, fat-free and calorie-free products are some of the most chemical-laden items in the supermarket (not to mention awful for most cooking purposes).

FREE-RANGE
What it means: A term usually applied to chickens, FREE-RANGE means birds have access to an outside area. That’s it.
What it really means: This is a huge part of Omnivore’s Dilemma by Michael Pollan. Essentially, FREE-RANGE often means birds are raised on a massive factory farm, and given a tiny patch of lawn that they rarely, if ever, use. The FREE-RANGE label means virtually nothing, for eggs or roasters. Don’t buy it.

FRESH
What it means: Pretty much, FRESH food is raw food that’s never been frozen or warmed, and doesn’t have any preservatives.
What it really means: Hey! This is an actual thing! Who knew? A food labeled FRESH is regulated by the FDA, so you’re getting what you’re paying for. Nice.

GRAIN FED / GRASS FED
What it means: Grain is the primary diet of most cattle. It’s meant to produce fatter animals who grow and can be slaughtered much faster than nature allows. GRASS FED cows (while I’m not sure there’s an official designation) are generally raised entirely on pasture grass, and can’t be fed grain.
What it really means: While I’m led to believe GRASS FED cows taste better on a bun, I’m actually a little hazy on this one. Can anyone clarify? Is there a federal regulation for this term?

GUILT-FREE (Wholesome, Traditional)
What it means: Absolutely nothing.
What it really means: It’s a made-up word to make you want to buy a product. Ignore it entirely, and don’t forget to read nutrition breakdowns on the packaging. Boo.

HEALTHY
What it means: Simply, “A HEALTHY food must be low in fat and saturated fat and contain limited amounts of cholesterol and sodium. In addition, if it's a single-item food, it must provide at least 10 percent of one or more of vitamins A or C, iron, calcium, protein, or fiber.” Exemptions (and there are many) can be found here.
What it really means: Wow. As in the case with FRESH, I didn’t know this was an actual thing. I assumed it was a spurious claim made by food companies. But it’s actually very real, and leaves little open to interpretation. Nice work, FDA!

HIGH IN / GOOD SOURCE (Excellent for)
What it means: Something labeled GOOD SOURCE “means a single serving contains 10 to 19 percent of the Daily Value for a nutrient.” In regards to fiber, the food must have between 2.5 and 4.9 grams of it in every portion, but also has to be low in fat. A food labeled HIGH IN has at least 20% of the Daily Value of a nutrient.
What it really means: It is what it is. There’s little ambiguity here.

HORMONE-FREE
What it means: Nothing. The USDA says it can’t be proved.
What it really means: Pigs and chickens aren’t supposed to have hormones anyway, so be on the lookout there. For beef, it’s not possible to show hormones weren’t used, so the designation comes entirely from the manufacturer. You’re taking their word for it.

HUMANELY-RAISED
What it means: In regard to the chicken for which it’s meant, almost nothing. It’s not a federally regulated definition.
What it really means: While there’s some effort by smaller groups to get standards together, it’s not completely there yet. In the meantime, look for the Certified Humane label, which means the birds “were allowed to engage in natural behaviors,” had room to move around, had fresh water and a no-hormone/antibiotic diet, and were handled with care during their lives.

LEAN
What it means: In terms of beef, poultry, and fish, LEAN means the product has less than 10 grams of fat, fewer than 4 grams of saturated fat, and less than 95 milligrams of cholesterol per serving. EXTRA LEAN meats go even further than that.
What it really means: I did a lot of research on this a few months ago, and while serving sizes vary, a LEAN label is good news for dieters. Look for it, but be careful to check the sodium content while you’re at it.

LIGHT / LITE
What it means: There are two definitions: A) the food has 50% less fat than its regular equivalent, or B) the food has 33% less calories than its regular equivalent.
What it really means: The product may be a better choice than its full-fat or full-calorie version, but it’s not necessarily healthy. For example, Hellmann’s Light Mayonnaise has 4.5 grams of fat, which is 5.5 grams less than their plain ol’ mayo. But that’s per tablespoon, which, in the grand scheme of things, is still quite a lot of fat.

LOW (Little, Few, Contains a Small Amount of, Low Source of)
What it means: There are exact specifications for this label put forth by the FDA. The most common are:
Low-calorie: 40 calories or less per serving.
Low-cholesterol: 20 mg or less and 2 g or less of saturated fat per serving
Low-fat: 3 g or less per serving
Low-saturated fat: 1 g or less per serving
Low-sodium: 140 mg or less per serving
What it really means: Thanks to strict standards, the LOW is pretty cut-and-dry. Expect food products to adhere to these guidelines, but don’t expect something that’s LOW in fat to also be LOW in calories.

NO ADDED SUGAR
What it means: Manufacturers haven’t put any additional sugar into their product.
What it really means: There still may be artificial sweeteners or naturally-occurring sugars within the food. Certain fruits and dairy products don’t need extra sweetness because they’re born with it already.

NO ARTIFICIAL COLORS, FLAVORS OR PRESERVATIVES
What it means: Your food is made entirely from natural ingredients
What it really means: Well, it depends on your definition of “natural.” Is high fructose corn syrup natural? What about ammonium sulfate? If a product is enriched with more niacin, does that count? While this label points towards good things, a quick scan of the ingredient list will tell you everything you need to know.

NO TRANS FAT / TRANS FAT FREE
What it means: The food has less than 0.5 grams of trans fat per serving.
What it really means: While this is a relatively new label addition (and a good one since trans fat is very, very, very bad), it’s not quite an indicator of health. A food with NO TRANS FAT may still be high in both saturated and regular fat.

ORGANIC (100% Organic, Made with organic ingredients)
What it means: There are entire books written on the topic, but it boils down to this: 100% ORGANIC products consist entirely of organic ingredients. An item labeled ORGANIC has 95% organic ingredients. Something that’s MADE WITH ORGANIC INGREDIENTS means 70% must come from organic ingredients. Chickens and cows are different and much, much rarer.
What it really means: Hoo boy. Here we go. The word “organic” is thrown around with some regularity, but the USDA’s never certified that it’s any healthier than ol’ supermarket food. (For what it’s worth. The USDA isn’t exactly the Vatican.) The label doesn’t guarantee any humane treatment of animals, and regulation for fruits and vegetables vary. However, it seems like a general consensus that organic food tastes better, and may be better for you. Proceed with caution.

PASTURE-RAISED / PASTURED
What it means: This is a term used to describe chickens. As the USDA puts it, "Birds are raised outdoors using movable enclosures located on grass and fed an organic diet (without hormones or non-organic additives) and/or raised without antibiotics (drugs that are intended to prevent or treat animal illnesses).”
What it really means: Chickens and hens can eat what they’re supposed to naturally (as opposed to feed), and are given lots of space to move around. Their eggs tend to be healthier and more flavorful.

PERCENT FREE (ex: 97% Fat-Free)
What it means: Let’s let the FDA take this one, since they have the simplest explanation: “A product bearing this claim must be a low-fat or a fat-free product. In addition, the claim must accurately reflect the amount of fat present in 100 g of the food. Thus, if a food contains 2.5 g fat per 50 g, the claim must be ‘95 percent fat free.’”
What it really means: In general, this is a good thing, since the percentage label can only be placed on leaner foods.

REDUCED (Fewer, Less)
What it means: A food item has at least 25% less calories, fat, or a nutrient as compared to the reference food. For instance, if regular potato chips have 12 grams of fat per serving, reduced-fat potato chips can’t have more than 9 grams for the same size portion.
What it really means: This is a pretty cut-and-dry definition, but can be easily confused with the LIGHT/LITE label. Reduced foods are generally healthier than their unreduced counterparts, but are not necessarily LOW in fat, calories, or anything else. Read the nutrition facts to make sure you want what you’re buying.

SUGAR-FREE (also: Without Sugar, Zero Sugar, No Sugar, etc.)
What it means: There is no, or an immeasurably small, amount of sugar in the food (less than 0.5 g per serving).
What it really means: There is no, or an immeasurably small, amount of sugar in the food. However, there could be a sugar alcohol like sorbitol, and sugar-free doesn’t necessarily mean carbohydrate-free. Diabetics, take note.

WHOLE WHEAT
What it means: There is some amount of whole wheat in the food you are buying.
What it really means: A range of things, many of which can’t be derived from reading the words WHOLE WHEAT splashed across a logo. To ensure you’re buying a healthy product, look for something with 100% Whole Wheat, and make sure whole wheat flour is the first ingredient, and no other flours are present.

And that’s a wrap. Readers, there is a distinct possibility I’m off my rocker with some of these. Please discuss/point out errors in the comment section.

P.S. Here are my sources.

“‘All natural’ claim on food labels is often deceptive; foods harbor hidden MSG and other unnatural ingredients,” Natural News, 3/21/05
“Breaking news: USDA limits “grass fed” label to meat that actually is,” Ethicurean, 10/16/07
“Coping with Diabetes,” FDA, 9/95
“Deciphering Food Labels,” Kids’ Health
“Egg Labels: Reading Between the Lines,” Egg Industry
“FDA: Scale Back 'Whole Grain' Labels,” Web MD, 2/15/06
“Food Additives,” Healthy Eating Advisor
“The Food Label,” FDA, 7/03
Food Label News
“Food Label Terms Defined,” How Stuff Works
“Food Labeling; Nutrient Content Claims; Definition for ‘High Potency’ and Definition for ‘Antioxidant’ for Use in Nutrient Content Claims for Dietary Supplements and Conventional Foods,” FDA, 7/18/08
“Free-Range and Organic Meat, Eggs, and Dairy Products: Conning Consumers?” Peta Media Center
“Hormone-Free,” Consumer Reports Greener Choices
“Label Able: Certified Humane,” YumSugar, 4/3/07
“A Little 'Lite' Reading,” FDA
“Organic and Free Range Chicken – Better For My Health?” Healthcastle
“Reading Between the Food Label Lines,” Womans Day, 5/12/09
“Reading Food Labels,” Diabetes Files
“Reading food labels: Tips if you have diabetes,” Mayo Clinic, 5/18/07
“Some 'light' reading on food labels,” LA Times, 10/2/07
“Trans fats now listed on food labels,” American Heart Organization,
“The Truth about Food Labels,” Quality Health
“Understanding the Food Label,” Colorado State University
“What is a Cage-Free Egg?” About.com, 3/27/09
“What Is ‘Natural’ Food?” Slashfood, 2/23/09

(Photos courtesy of Scientific Psychic, Eurogrocer, Flickr member I Love Butter, and Raley's.)

Tuesday Megalinks

This week, it’s cookbooks, registry tips, and more chickens than you can shake a drumstick at. Plus, I didn't add a link (because Eater's got it covered), but New York Times restaurant critic Frank Bruni is giving up his seat come August. So, if you’re looking for a great job…

Casual Kitchen: Brand Disloyalty
Forgoing your favorite brands for equally effective, less expensive versions of the same product will save you MAD CASH over time. Possibly in the millions, if your favorite brand is Aston Martin.

Casual Kitchen: What's Your Take on Going Vegetarian? A Poll of Meat-Eating Bloggers
Dan asked five food bloggers (including yours truly) if they’d ever consider going full veggie. There’s a range of answers, but the biggest hang up (including for yours truly) seems to be that we simply like the taste of meat. What about you guys?

Culinate: Going Nuts – They’re crunchy, tasty, and good for you
I tend to eschew most nuts at CHG because they’re an easy way to drive up calorie and fat contents. But … bad me! Nuts are actually very good for you, and this post teaches you how to seek out the best ones.

Dana McCauley’s Food Blog: Food poisoning fears and the truth about mayonnaise
See? SEE? Mayonnaise is the worst thing in the world. In summer salads, it doesn’t necessarily create bacteria, but it allows for easy transportation of the germs. BOO. (Thanks to Casual Kitchen for the link.)

Eat Me Daily: Anthony Bourdain, Alice Waters, and Duff Goldman at the "Food For Thought" Forum
Leonardo DiCaprio and Duff Goldman enter a restaurant. (Not together. I wish. They’d be my all-time favorite man couple.) Who do you think gets mobbed? This tidbit and many more can be found within.

The Epi-Log: Getting Married? Here's How To Register for What You Really Need
This fantastic resource for brides-and-grooms-to-be includes a practical, step-by-step guide to determining your permanent needs versus your fleeting wants.

Get Rich Slowly: How to Save Money on Food - Great Tips from Three Years of Get Rich Slowly
JD comps his best food posts, and it’s a tremendous showing of culinary/economic advisory power. MUAHAHAHAHAHAHAHA!

Huffington Post: Organic Vs. Conventional - Have You Been Robbed?
Makenna Goodman raises her chickens free-range, practically to the point they're free to move out and get their own apartments. Still, because she uses a tiny percentage of non-organic grain to supplement their diets, they’re not considered organic poultry. On the flip side, Corporation X raises their chickens in a factory, feeds them only organic grains, and merits a much higher price from buyers. Crazy stuff, here.

The Kitchn: Meal Planning 101 - What Are Your Building Blocks?
In which The Kitchn breaks their weekly menu into basic units, which makes shopping, prep, and storage much easier. Solid idea.

The Kitchn: What is Your Most Dreaded Cooking Task?
Here it is: I am the world’s worst julienne-er. Straight up, I can not make vegetables into matchstick-sized pieces for the LIFE of me. Inevitably, there’s bleeding and cursing, and my zucchini ends up looking like misshapen fingers. (Or, maybe those are my fingers?) Readers, what about you?

Los Angeles Times: Selecting the Best Chicken
The Times tested 14 chickens, ranging from hippie-type free-range birds to mass-produced pale facsimiles thereof. Among the winners were three free-rangers (naturally), PLUS a Trader Joe’s dark horse. (Dark chicken?) That place is magic, I swear.

Mercury News: Dining for Women is changing the world one dinner at a time
Oh, I like this very much: “Once a month, women get together for a potluck dinner. They take the money they would have spent at a restaurant and donate it to a grassroots organization that works to empower women in developing countries through health, education or vocational programs.” Turn your Pad Thai into program funds, ladies! (Thanks to Serious Eats for the link.)

New York Times: In New York, the Taste of Victory
From guacamole to bacon to tofu, cook-offs are taking hold of the five boroughs. Hundreds line up outside each chowder, cassoulet, or ramen competition to eat, evaluate, and reward. Like Ed Koch said, I love New York!

New York Times: When “Local” Makes it Big
Large corporations like Frito-Lay and Hunts are attempting to reposition their products as part of the local movement, ostensibly to sell more. Technically, they might have a point, but this just doesn’t sit right for so many reasons. Great read.

Salon: It's cheap -- but can you swallow it?
Sarah Hepola cruises her favorite Dollar Menus to find somewhat palatable offerings. The results are pretty dang funny, and full of McDonald’s Apple Pies, which, god help me, are as delicious now as they were when I was seven. (Thanks to Consumerist for the link.)

The Simple Dollar: Some Thoughts on the Tightwad Gazette’s “Flexible Casserole Recipe”
One of Amy Dacyczyn’s greatest frugal creations was her fill-in-the-blank casserole recipe. Here, Trent explores the possibilities and comes up with a few suggestions of his own.

St. Petersburg Times: Bestselling cookbooks and award-winning cookbooks aren't the same
Last year’s big James Beard Award-winning cookbook was a gorgeous volume called Fat: An Appreciation of a Misunderstood Ingredient, and it sold 25,000 copies. Ina Garten’s 2008 cookbook, Back to Basics, won bupkis, but it sold 650,000 copies. Now, this could be because Ina is fundamentally the best. Or, maybe it’s something else, which this article explores…

(Photos courtesy of Naturez.org.)

Carrots and Zucchini with Garlic and Ginger: Back in Orange/Green

Okay! It’s a new week! No more ants! No more fun life announcements! No more stomach bug! (Thank the heavens. I lost 164 pounds last week. And I only weigh 148.)

Henceforth, it’ll be calmer than the entire cast of Ace of Cakes around here. I’ll post articles on time. (Before 11:56pm, even!) Everything will be spelled correctly. (I won’t accidentally use the word “ravished” to describe hungry little leaguers!) Recipes will include pictures that don’t look like they were taken in Transylvania in December. (Mmm … chicken in focus!)

Kicking off our entirely new stretch of timely deliciousness is Carrots and Zucchini with Garlic and Ginger, a simple sautéed side from Alton Brown. I procured the vegetables for a stunningly low price at a place called Giunta’s Meat Farms on Long Island. My family’s been frequenting Giunta’s since … 1979, I think. Back then it was a smaller grocery store in Holbrook, where locals picked up their cold cuts, cheeses, and Italian anything. Now, it’s a small chain for Suffolk County-ites who like their produce fresh, cheap, and plentiful. If you’re ever in the area, I can’t recommend it highly enough.

Anyway, back to the dish. It’s an Asian-flavored side I picture pairing very well with rice and simply-prepared chicken. Carrots provide a pleasant crunch and sweetness, while zucchini makes it a little out-of-the-ordinary. Plus, once you get past the chopping part, it comes together in five minutes. Aces.

If need be, you can leave the sesame seeds out. I forgot to buy them, and though they would have added a nice texture and completed the dish more fully, they weren’t absolutely essential. The carrots and zucchini on the other hand … yeah, don’t drop them.

It’s nice to be back, folks. And not in a bathroom. (Yum!)

Carrots and Zucchini with Garlic and Ginger
4 side servings
From Alton Brown's I'm Just Here for the Food.

1 tablespoon peanut oil
2 cloves garlic, minced
2 teaspoons ginger, minced
2 large carrots, cut into 2-inch sticks (julienned)
1 large unpeeled zucchini, cut into 2-inch sticks (julienned)
1 tablespoon mint, chiffonaded
1 tablespoon rice wine vinegar
Kosher salt and ground black pepper
2 teaspoons sesame seeds, toasted

NOTE: Try to chop everything beforehand; this moves too fast to do it while you're cooking.

Heat a large skillet or wok over medium-high or high heat. Once it's really hot, add oil. Quickly add garlic and ginger. Cook 30 to 60 seconds, until fragrant. Add carrots. Cook 2 minutes, stirring occasionally. Add zucchini. Cook 30 to 60 seconds, stirring occasionally. Add mint and vinegar. Stir. According to Alton, "if carrots are still too firm, cover and steam briefly." Salt and pepper to taste. Serve. Sprinkle with the toasted sesame seeds. 

Approximate Calories, Fat, and Price Per Serving
74 calories, 4.7 g fat, $0.44

Calculations
1 tablespoon peanut oil: 119 calories, 13.5 g fat, $0.11
2 cloves garlic, minced: 9 calories, 0 g fat, $0.10
2 teaspoons ginger, minced: 3 calories, 0 g fat, $0.02
2 large carrots, cut into 2-inch sticks: 59 calories, 0.3 g fat, $0.22
1 large unpeeled zucchini, cut into 2-inch sticks: 52 calories, 0.6 g fat, $0.71
1 tablespoon mint, chiffonaded: 1 calories, 0 g fat, FREE (from backyard)
1 tablespoon rice wine vinegar: negligible calories and fat, $0.24
Kosher salt and ground black pepper: negligible calories and fat, $0.02
2 teaspoons sesame seeds, toasted: 53 calories, 4.5 g fat, $0.33
TOTAL: 296 calories, 18.9 g fat, $1.75
PER SERVING (TOTAL/4): 74 calories, 4.7 g fat, $0.44