Got Milked?

Author:Alissa Hamilton
Language: eng
Format: epub
Publisher: HarperCollins
Published: 2015-03-20T16:00:00+00:00

A SAVORY IDEA

Although still treated as handicapped by the USDA and traditionally trained dietitians and physicians, the lactase impersistent and milk allergic are situated to be tomorrow’s role models. They more than anyone have an incentive to look outside the dairy section for total nutrition. They don’t have to search in the dark either. The supermarkets are well lit and full of choice. The members of the calcium-rich class of plants are as high in nutrients as they are low in calories. At lunch ramp up the flavor and nutrition of your salad or soup bowl by mixing in a quarter cup of dried savory and you will be adding more calcium to your dish than if you were to pour a glass of milk on top. At midday add a quarter cup of the dried ground leaves to boiling water for some savory tea. Just be sure to have a spoon on hand for the leaves that line the bottom of the cup. Every one counts. For dinner add a quarter cup of them to sautéed vegetables, or mix them into mustard and slather onto tofu or chicken. Do this, a quarter cup of savory three times a day, and you will exceed the 1,000-milligram DV for calcium by about 125 milligrams. At the end of the day, savory, which costs just under $19 per kilogram at my store and has twelve calories per tablespoon, rings in at ninety-four cents and 144 calories for 1,125 milligrams of calcium. The savings are huge. Consider that skim milk contains about 300 milligrams of calcium per eight-ounce glass. You would therefore have to drink almost four glasses of milk to reach the calcium equivalent of three-quarters of a cup of dried savory. Even at the deal price of $4 per gallon of milk and 80 calories per 8-ounce glass of skim milk, the cost of obtaining the same amount of calcium from milk works out to about $1 dollar and 332 calories. In short, skim milk costs six cents and 188 calories more than dried savory for 1,125 milligrams of calcium.

If you’re trying to bulk up, dried savory, which has less than half the calories per milligram of calcium as skim milk, may not be the ideal source of calcium for you. If, however, you are among the majority who are trying to cut corners, paying six cents less for half the calories is a good deal. There’s a bonus. Three-quarters of a cup of dried savory not only exceeds the DV for calcium but also packs in a little more than 100 percent of the DV for iron, in which milk is deficient; 50 percent of the DV for vitamin A; 90 percent of the DV for dietary fiber, which is missing from the typical North American diet that counts ketchup as a vegetable and white bread as a staple; and 3.5 grams of protein, about the same amount of protein as in half a glass of milk.

Savory does fall short in some critical areas.

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