Pros, cons of food labels studied

 CONSUMERS are exposed to a barrage of food labels, and the results are mixed: While some consumers gain useful information from labels, for others, the label may as well say "certified confusing."

A newly released Council for Agricultural Science & Technology (CAST) issue paper seeks to provide needed clarity for consumers about food labeling.

The paper's authors examined what is known regarding consumer reactions to "process" labels and also identified the legal framework for process labeling. Additionally, they recommended policy that highlights the pros and cons of labels.

"The fact that marketers use process labels as a way of distinguishing and creating a unique brand for their products with the goal of increasing sales and profits should not be surprising," the authors noted. "Consumers now experience an ever-widening array of labels on their food, which raises many related questions."

As such, the distance between the consumer and producer in today's global food system poses obstacles for effective communication and establishment of trust, the CAST authors explained.

Under appropriate third-party or government oversight, the authors noted that process labels can effectively bridge the information gap between producers and consumers, satisfy consumer demand for broader and more stringent quality assurance criteria and, ultimately, create value for both consumers and producers. Labels also increase consumer choices, open new markets and encourage removal of potentially harmful ingredients from food. Consumers then may feel more connected and more able to make informed decisions, the authors suggested.

However, problems arise when process labels are subject to consumer interpretation, prompting questions of whether the products really are "healthier, safer and more environmentally friendly."

For example, the CAST authors explained that labeling the benefits of a process for a new niche product can implicitly cast the conventionally produced product in a negative light.

"This type of stigmatization of the conventional product can be particularly problematic in situations in which no scientific evidence exists that the food produced with the conventional process causes harm or even that it is compositionally any different," they noted.

According to the authors, opinion can override credible science, and the consequences might include increased food prices and stunting technological advances in agriculture.

For farmers, scientists and others in the food industry, an impressive track record of success in applying science and technology to the food system is a proud history, the authors noted. However, some consumers do not share this enthusiasm for the accomplishments, and an increasing number of people express strong concerns about food products associated with agricultural science and technology.

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This can be seen in the fact that sales of organic foods have increased by $17 billion since the late 1990s and that the U.S. organic food market was estimated to be worth $35 billion in 2014.
 Although organic food prices remain high, certified organic products still have experienced double-digit growth over the past decade and can be found in a wide variety of retail settings, according to the authors.

What explains this rise in demand for food with process labels? The CAST authors suggested that food production has seen dramatic changes over the past 50 years, but in most cases, these changes have occurred outside of the direct purview of consumers. During the same time period, a number of new health and environmental concerns arose in the public discourse that may be related to the food system.

"News stories are released on a regular basis about negative health trends and associated claims related to current food consumption and production processes," the authors said.

However, there is no consensus that various health and environmental issues are due to the way food is currently produced, the authors noted. In fact, they suggested that many of the issues may really be the result of more careful diagnosis, improved data collection, changes in people's diet or other changes in the environment.

"These health trends and claims, however, whether accurate or not, can sow seeds of doubt in consumers regarding the food they are eating, especially when they feel like they have lost control over the choices offered by the food system," the authors said.

An increasing number of groups and consumers have called for a ban on process labels, but the authors said this would be a bad idea, explaining that labels can be good for consumers and producers alike. However, the food industry and government officials should keep key points in mind.

From a policy-making standpoint, the principal role of food labels should be to disseminate accurate information at the point of sale, where most food choices are made, thereby informing consumer choice, according to the authors.

They recommended that mandatory labeling occur only in situations in which the product has been scientifically demonstrated to harm human health. Additionally, they suggested that governments should not impose bans on process labels because this approach goes against the general desire of consumers to know about and have control over the foods they eat, and it also can undermine consumer trust of the agriculture sector.

"We believe that a prudent approach is to encourage voluntary process labeling under the conditions that these labels are true and scientifically verifiable and that, when the labels claim a product 'contains' or is 'free of' a certain production-related process, the product should also include a label stating the current scientific consensus regarding the importance of this attribute," the authors said.

Furthermore, they suggested that next-generation process labels should avoid the "all or nothing syndrome" while incorporating new technology and imaginative ways to clearly inform consumers.

As consumers struggle to interpret food labels, the adage "you are what you eat" has become "you are what you think you eat," the authors explained. They recommended that next-generation labels should be clear, science based and consumer friendly to turn the adage into "you are what you know you eat."

Welshans, Krissa

The Kitchen & I An Unlikely Love Story

From lipsticks to ladles- Payal Puri's fascinating culinary journeyFrom lipsticks to ladles-Payal Puri's fascinating culinary journey.When I ran into my least favourite aunt at a family lunch recently, she looked at my slimmer-than-shelast-saw-me form and said, 'I suppose you're eating what you cook'. You see, I don't cook (or, didn't). Never had. I didn't ever get around to learning, mostly lived with parents or - thankfully - had a cook, and when I married a couple of years ago, much after the conventional marriageable age, I was an urban independent gogetter who could get everywhere except the kitchen, of course. Fortunately, living in Gurgaon, where apartments and cooks exist in a mutually satisfactory state of capitalism, cooking continued to be strictly optional. Food, on the other hand, has never been. I live for it. I have always loved to go out, eat in, order takeaway, try new restaurants, watch cookery shows, and generally make mealtimes the highlight of my day, despite the fact that all I could satisfactorily do in my own kitchen, till recently, was make a cup of tea and Maggi. Since my husband's cooking skills have matched mine to the dot, we sheepishly agreed to treat the kitchen as "the room that houses the microwave" and left it to its own devices. Till the day I got into an intense food debate with a friend on the difference between pie and tart crusts, as though civilisation's future depended on it, and decided to google the question - thereby landing on Deb Perelman's blog, Smitten Kitchen. I didn't know it then, but this was the woman who was going to teach me to cook. The blog, written out of Perelman's tiny New York kitchen (that is even smaller than my own), attracts a few million readers a year. It also makes a mockery of anyone's claims that they don't have the time, equipment or ingredients to cook: Deb's specific grouse when she first started cooking was that chefs often worked with unpronounceable ingredients, unreplicable techniques and unaffordable tools, so she set about creating recipes that need none of these. It doesn't hurt that her writing is a joy - witty, self-deprecating conversational - and before long I found myself going to her blog every day, while a cheeky voice at the back of my head reminded me that I was now a food-blog stalker who could possibly burn water! But it wasn't till a recipe for apple cake popped up on one of my surfing sessions that the same little voice took a new track, 'You've got a kilo of apples sitting in the fridge. Why can't you make that? What's she got that you haven't?' Apart from the obvious fact from eight million readers, I couldn't come up with a convincing answer. It helped that I was home alone at the time, with no incredulous husband to dissuade me, and had nothing planned for the rest of the afternoon. I looked at the apples. I looked back at the recipe. I checked the ingredient list and found that barring baking powder, I had everything I needed at hand - and with a grocery store in my apar tment block, the missing ingredient could be on my counter in minutes. I gave the urge a few minutes to pass. It didn't.AN AFFAIR TO REMEMBER

And it began - a year and a half ago, my borderline insane love affair with cooking. I made the apple cake and understood two incredible things that afternoon: the first, that apples improve with baking, and second that Since my husband's cooking skills matched mine to the dot, we sheepishly agreed to treat the kitchen as "the room that houses the microwave" oNE fine DAY... 'You've got a kilo of apples in the fridge. Why can't you make that apple cake?' I made the apple cake and understood two incredible things that afternoon. The first, that apples improve with baking, and second that I could - given the right recipe, an idiot-proof technique, and enough time - cook! Photographs (top): shutterstock/indiapicture I could - given the right recipe, an idiot-proof technique, and enough time - cook! Those who know me best know I have an obsessive streak. By the time my apple cake had been dusted with powdered sugar, and warmed and eaten with vanilla icecream on the side, later that night, I was already plotting my next move: a lemon yogurt cake that had received rave reviews on the site. We ate a lot of cake last summer. It's no coincidence that I've been on a diet for the last three months: the lemon cake (delicious!) was followed by a strawberry summer cake, a red wine velvet cake and banana bread. I started to skip the clothes stores at the mall and instead dashed into food stores, arriving home - with an excitement formerly reserved for shoes - with loaf pans and bundt pans and springform tins and muffin pans. I bought parchment paper and oven gloves; a zester and a hand blender. I made sure we were never out of allpurpose flour and cake flour, as though emergency baking could be called for in the dead of night.

OF SCONES AND BEYOND

And it got crazier. The husband, reading a PG Wodehouse late one Friday night, read out a passage that paid homage t o high tea and mentioned how much he loved scones. I beamed at him as you do at a favourite student. I love scones too, I told him. I should make some. ' Maybe not', he laughed. 'Surely that's best left to professionals,' he said. I gave him a look that could melt glaciers - though he, by now immersed in his book once more, missed it entirely. I then picked up my iPad, fired up Smitten Kitchen, and did a search for scones, fully intending to buy the ingredients the next morning. And discovered I already had what the recipe called for in my kitchen. 'But it 's past midnight,' my rational mind tried to point out. 'What does that have to do with anything,' my hurt ego threw back. 'Is cooking at midnight illegal?' My first-ever scones came out of the oven at 2am and the husband - looking at once hunted and reluctantly impressed - warily picked up one, slathered it with butter and blueberry jam, and took a bite. The hunted look faded. The impressed look stayed. 'My God, these are really good,' he gasped. 'It's no big deal,' I shrugged, as though I had spent the last 30-something years cooking up midnight feasts. Suddenly, I couldn't understand why I hadn't. I was blindsided by the realisation that I loved it. Sure, I had no imagination with recipes, and worried maniacally if I failed to follow an instruction precisely, but I simply couldn't get enough. And then one evening the husband mildly pointed out that while life was wonderful with dessert, a main course or two might not go amiss if I had, in fact, decided to cook. He had a point, I reluctantly admitted to myself. If I were capable of this, what else might be possible?

I trusted no one but Perelman, though; I still wasn't sure I could cook, I was merely convinced she could! And that was when fate intervened for the second time - my mother sent across a stack of books that I hadn't brought over when I married and among them was a cookbook I had received as a gift a few years ago but never opened. It was an unassuminglooking book. But it was Indian cooking, and my hero Perelman didn't do any of that, so I sat down with a cup of tea and Hajra Mohammed's Recipes of Life, For Life and decided to read. An hour later I had the same eureka moment I'd had when Deb's apple cake had called out to me - this was homestyle cooking by a matriarch who knew everything there was to know on the subject. I could tell the food would be superb, if only one followed her instructions - I've found that while the knack for cooking had been absent my whole life, my ability to tell a good recipe from average was well-honed. So I flipped through the slim volume looking for something that I felt like cooking. I found it right away: Mutton Biryani made the Cutchi Memon way. Not quite the ideal dish for the novice cook, but by now Hajra herself couldn't have stopped me. It took me five delightful hours. If she suggested slow-sauteing the onions for 30 minutes, I did it for 40. I was going to be the over-achiever of biryanis. I was making up for my lack of experience with an excess of enthusiasm - and I was rewarded as only first-timers can be. I chopped and sauteed and slow-cooked. I slit chillies and infused milk with saffron. I watched over the cooker like a hawk. I finished the biryani on dum as she suggested, following her instructions to the letter. When I finally opened the pan, I was assailed by possibly the most incredible scent I have ever smelt to this day: the scent of something delicious that had been cooked by me. RECIPE FOR SUCCESS From there to now - it's been a journey I wouldn't trade for any other. I've had disasters in the kitchen and learned to laugh over them rather than collapse in tears - though that has happened too. In the past year, I've made more scones and more cake but also dosa and pasta and sandwiches. I've made pizza dough from scratch and homemade tomato sauce. I've made a forgettable cauliflower soup and an unforgettable French onion one. I've roasted vegetables, fried fish and burnt chicken. In the last month alone, I've made white batter bread ( disaster), beer batter fish and onion rings ( yummy), peanut butter cookies ( delicious), homemade granola bars (superb), and more 1am biryani (though not as good as my first attempt, I admit). Each attempt produces not just food but incredible memories: two days ago, Rajat (my husband) and I spent three hours in the kitchen, he frantically using a "chip-cutter" to chop "fries" out of root vegetables while I tossed them with oil and herbs and flung them in to bake. We ate them hot out of the oven, giggling like teenagers as we plotted a baked-fries business - then moaned and groaned that night as too many potatoes took their toll on the digestion. Just today, I've hunted down a cast-iron skillet so I can make my next food obsession, fritattas: I'm tracking the courier package with the determination of a stalker. I have enough recipes bookmarked to not need a new one for the rest of my life. After years of trawling the aisles of fancy food stores, my first question now on spotting something I like is 'can I make that?' The answer, I'm astounded to find, is often 'yes'.

My Top RecipesThis cherished delicacy might not be every amatuer cooks cup of tea but it's worth when your appetite is big and you?fre patient enough to spend the day in your kitchen . lovingly tending to the mutton. Ingredients: 1 kilo mutton shoulder, cut into pieces; 1.2-3.4 cup cooking oil; 5 cloves, 5 cardamoms, 4 one-inch pieces of cinnamon stick; 3 large onions finely chopped or minced; 1 cup chopped dhania (coriander leaves); 1.2 cup chopped pudina (mint leaves); 2tbsp ginger paste; 2tbsp garlic paste; 3tsp red chilli powder; 1.2 tsp turmeric powder; salt to taste; 4 large potatoes, washed and cut into half; 11.2 cups yogurt; 6 slit green chillies Method: Heat oil in a cooker on medium heat and add the cloves, cardamom and cinnamon. When they stop spluttering (after a minute or so), add the onions. Cook on lowmedium heat slowly till the onions turn golden brown. When the onions are caramelised, add the coriander and mint leaves and slow cook them again for five minutes, stirring frequently. Add the ginger and garlic paste and salt to taste, and saute them, sprinkling a little water if needed. Add the turmeric and red chilli powder and cook another five minutes before adding the washed mutton pieces into the cooker. Dry cook the mutton for 10 minutes till all the pieces are wellcoated with the masala. Add 1.4-1.2 cup water (more will be released in the cooking process) and pressure cook for 10 minutes after it reaches gas, open the cooker when the steam has released and add the potatoes. Pressure cook for another 5 minutes after reaching full steam, then turn off and let the steam release. Open the pressure cooker, light the gas again, and add the yogurt. Cook till the oil separates and the water evaporates, leaving thick gravy behind. Drop in the slit green chillies and fold into the mutton. Then turn off the gas and let rest awhile. This tastes fantastic with flaky paranthas or over rice. Note: This recipe also works with chicken, cooking times adjusted. It's also not too spicy so don't worry about the generous amount of chillies; these are tempered by the yogurt and coriander gravy.Crackers are hard to hate. They are perfect finger foods for parties or as snacks for bored evenings and taste delightful with a curd dip or spicy salsa. Ingredients: 13.4 cups maida; 1tbsp chopped rosemary plus extra for sprinkling; 1tsp baking powder; 3.4 tsp salt; 1.2 cup water; 1.3 cup olive oil plus more for brushing; sea salt Method: Preheat oven to 200oC with a heavy baking sheet on the middle rack (you want to get the baking sheet very hot so the base of the cracker comes out crisp). Mix flour, chopped rosemary, baking powder and salt in a bowl. Make a well in the centre, add water and oil and bring together with a wooden spoon, then knead dough for a couple of minutes. Divide into three equal pieces, cover two with a damp tea towel, and work with the third. Cut a rectangle of parchment paper roughly the size of your baking sheet and roll out one piece of dough in a rustic rectangle shape as thin as you can. Lightly brush the top with olive oil, sprinkle a few flakes of sea salt and additional rosemary and press lightly so they embed into the dough. I use a pizza cutter at this stage to cut into ?gcrackers?h . these could be long and thin like breadsticks, or squares, or any shape you like. Move parchment with rolled out dough to the preheated baking sheet and bake for 8 to 9 minutes until brown at the edges; while they?fre baking, roll out the next on a new parchment sheet. Transfer to an airtight jar when cool. Note: You can also sprinkle thyme, dill or cracked pepper before baking.Make your own health bars as opposed to buying them off the store. Crumble them over a bowl of yoghurt or have them with your morning cereal. They also double up as a health snack . so versatile! Ingredients: 1 2 .3 cups quick rolled oats; 1.2 cup sugar; 1.3 cup oat flour (or 1.3 cup oats, processed till finely ground in a food processor); 1.2 tsp salt; 1.4 tsp cinnamon powder; 2-3 cups dried fruit, nuts and seeds of your choice; 1tsp vanilla extract; 6tbsp melted butter; 1.4 cup; 2tbsp honey; 1tbsp water Method: Preheat oven to 180oC. Line a medium rectangle cake pan with parchment paper or foil, then grease it with cooking spray or butter, coating any un-lined bits of the pan as well. Mix all the dry ingredients (nuts, dry fruit, seeds, salt, sugar, oats, oat flour and cinnamon) in one bowl. In another, whisk together the wet ingredients (both quantities of honey, vanilla, melted butter and water). Add the wet ingredients into the dry ones and toss with a wooden spoon till the mixture is evenly crumbly. Spread mixture into the prepared pan and press down hard to make it stick together (a good trick is to cut a rectangle of cling film and cover the pan and then press with something heavy). Remove the cling film and bake the bars for 30-40 minutes until the edges and tops are a little brown. They?fll still feel soft but will become firm once cooled. Pull out and allow to cool in the pan or remove using the parchment and cool on a cooling rack. When cool, cut with a serrated knife. If bars seem crumbly, chill the pan in the fridge for 30 minutes, then cut. Since they can get soggy in humid conditions, store in an air-tight jar in the fridge.

Reproduced From Good Housekeeping. 2014. LMIL. All rights reserved.

Payal Puri

Fresh Food: Plotting the Future

 Branded items, breakfast offerings are poised to play bigger roles among fresh prepared foods

Staten Island, N.Y.-based Key Food banner Olive Tree Marketplace, Progressive Grocer's March 2015 Store of the Month, prides itself on being a real destination for prepared foods, with a broad array of offerings ranging from fistsized meatballs to red quinoa salad, and including many gluten-free, low-sodium and low-sugar options. According to co-owner Dave Shehadeh, the store's prepared foods are a big hit with area residents, particularly among students at two nearby colleges and a high school, who often drop by to pick up lunch.

Do prepared food-intensive store formats like Olive Tree Marketplace's and the much-publicized "grocerant" concept herald a long-term trend? Certainly, prepared foods have never been more popular, particularly among a certain demographic. According to Acosta Sales & Marketing's July 2014 The Why? Behind The Dine Shopper Survey, conducted in collaboration with Chicago-based market researcher Technomic, 16 percent of total U.S. diners reported eating grocery prepared foods at home more often, compared with a whopping 27 percent of Millennials (eating such items in a grocery store's dining area was also up, by 10 percent for total diners and by 19 percent for Millennials).

Hotter than ever

"Fresh meal solutions continue to be hot," affirms John Dunne, EVP of fresh foods at Jacksonville, Fla.-based Acosta. "Quality daypart meal solutions are offering busy shoppers restaurant-quality food at modest prices, and their variety is only expanding. We are seeing more better-for-you options - think whole grains and organic salads - that appeal to younger and more healthconscious consumers, new flavor profiles for adventurous eaters seeking diverse global tastes, and more personalised options for individual diners and families alike. Consumers can create new experiential opportunities by purchasing a variety of items to share in a community-dining setting. These types of meal solutions are a real win-win as both consumers and retailers capitalise on quality and convenience."

"Prepared food departments are becoming more and more important to consumers, especially as they are evolving into an alternative to eating out at restaurants," says John Becker, director of marketing at Sandridge Food Corp., a Medina, Ohio-based manufacturer of fresh refrigerated prepared foods. "Consumers are looking for high-quality products and recipes that require little to no preparation time. The prepared food department is the perfect solution for those consumers looking for great-tasting food on the run.

"Some of the trends we're seeing in the foodservice grocery channel revolve around creating an experience for the end consumers," Becker continues, pointing out that Sandridge works closely with retail customers on developing innovative ideas. "By offering craft beers or a restaurant-style eating area in the store, retailers are allowing customers to enjoy their experience shopping at their store."

When asked about current sales of prepared foods, Dunne characterises them in general as "very healthy, outpacing all other segments of the store perimeter, as shoppers recognise relevant value in convenience, food quality and increased options." Th is powerful combination adds to the "excitement and experience of the 'thrill of the hunt' for shoppers," he goes on to explain. "Retailers that have invested in labor, service and signage are developing loyal and frequent shoppers. Some retailers have identified daily specials to market appetisers, entrees, sides and desserts; gain trial; and showcase their menu of offerings."

"Prepared food sales are very strong," agrees Jeff Skipper, VP, marketing at Montgomery, Ala.- based Wynn's Grain & Spice, which specialises in breaded items at foodservice. Besides daily specials, Skipper notes, "Other retailers report sales increases by offering an in-stock guarantee during peak hours."

The undisputed star of the prepared food section is chicken, "with an increase of 9.4 percent in rotisserie sales and 8.9 percent in fried chicken sales over the previous year," Skipper observes. "Repeat customers often turn to chicken as a tried-and-true favorite."

Compliments to the chef

Contributing in a major way to a prepared food programme's success is the chef in charge of it all. At Olive Tree Marketplace, that would be coowner Hani Qassis, whose experience spans such prestigious posts as the White House and Yankee Stadium, and whose hands-on perfectionism ensures that every item prepared at the store is up to his exacting standards.

"Corporate chefs are huge assets to the prepared foods department," elaborates Dunne. "They lend credibility and authenticity that make fresh prepared foods even more compelling for consumers. By understanding food trends and flavors and innovating in the kitchen, they're able to create exclusive recipes, limited-time offers and daily specials unique to specific stores that ultimately drive traffic and loyalty. Retailers can also leverage their expertise in the kitchen as a means to reduce shrink by repurposing foods, for example using unsold rotisserie chickens to make chicken pot pie, chicken noodle soup, chicken salad, etc."

Brand boosting

Almost as important as the care taken to produce a wide range of items daily in a small but efficient onsite kitchen is the fact that everything made at Olive Tree Marketplace - gourmet meals to go, soups, sauces, savory stuffed breads, and more - carries the banner's brand, including a distinctive logo.

A strong brand, whether a store's own or that of a well-known company, can provide a clear advantage. "Branded prepared food products leverage the benefit of brand essence; consumers know what they like and what to expect," explains Dunne.

"Th is strategy works best for products like soups, salad dressings, condiments, chicken, macaroni and cheese, and mashed potatoes."

"There are several benefits to retailers [of] providing branded food in their prepared foods department," says Sandridge's Becker. "One of the most important benefits is giving their customers the peace of mind that what they are buying in their store is familiar and trusted. Brand awareness is powerful in the mind of consumers, and it is helpful to have a familiar name available in their prepared foods department."

Branding works particularly well for "unique, not easily duplicated products, such as potato salads or fresh grain salads, [which] are great products to offer with a trusted brand," he adds. "By providing these branded options to customers, it allows retailers to have a more diversified product offering."

Hoping to capitalise on brand recognition among grocery store shoppers, Chester's International, a provider of fried chicken and sides like gravy, green beans, cole slaw and baked beans, in April introduced a programme tailored specifically to supermarket delis. The programme "delivers the product quality and consistency [consumers] are looking for," notes Laura C. West, emerging projects manager, marketing at Birmingham, Ala.-based Chester's, a sister company of Wynn's Grain & Spice. "Our independent supermarkets leverage the Chester's in-store digital promotions board, local store marketing programs and circular artwork."

According to Chester's materials, supermarket operators participating in the programme "receive high-quality products, best-in-class training, ongoing operations support and a comprehensive marketing toolkit." The materials promise "6 Simple Steps to Opening in 60 Days or Less," with only minimal equipment - the aforementioned digital promo board and a Giles breading and batter table - required. Chester's program also offers the optional features of in-store branding elements, additional products and a cold chicken sales program.

When it comes to promotion and placement of branded prepared foods, grocers "must offer simple solutions that answer the age-old question of what's for dinner," asserts Dunne. "They're essentially selling convenience and quality, and the benefits of being a one-stop shop need to be communicated in marketing and merchandising. In-store signage should be clean and clever to entice consumers who are shopping for other items to pick up prepared foods.

"Clear communication is key when marketing branded products," recommends Becker. "An easily recognizable brand, logo and nutritional claims are helpful when marketing products."

"Bundling programs that pair entrees, side dishes and drinks are also great ways to drive incremental purchases while offering complete meal solutions," suggests Dunne. As prime examples of such product pairings, West suggests handbreaded or rotisserie chicken with home-style sides, adding, "Chester's Combo meals resonate with consumers, as they are easy and delicious home meal replacements."

"Additionally, brand loyalty rewards programs and digital marketing solutions, especially online ordering for in-store pickup, can make a measurable impact on purchasing decisions," notes Dunne.

The breakfast club

The next big prepared food daypart looks set to be the first meal of the day. As Schaumburg, Ill.- based Nielsen found last year, the $104.7 million deli breakfast category, "driven by the strength and popularity of the breakfast sandwich," had experienced a combined annual growth rate of 7.9 percent over the previous five years. The company also noted lesser but still significant growth for breakfast-oriented frozen foods, packaged breakfast meals, breakfast sausage and in-store bakery goods. Greater convenience for time-starved consumers is a key reason for these gains.

While some prescient grocers like Bellingham, Wash.-based Haggen already provide a daily store-made array of "breakfast burritos, egg muffins or cinnamon bread pudding sure to wake up your inner morning person," the majority of supermarket operators haven't yet grasped breakfast's potential.

"Breakfast is a huge opportunity for retailers to offer quick, easy, and nutritious products to their customers," notes Becker. "Retailers should consider offering ready-to-eat options such as egg bakes, health-packed oatmeal and nutritious ancient grains in grab-and-go packaging. The hot bar is another area that retailers should consider for these types of breakfast items. Retailers like Whole Foods and Bristol Farms have very appetizing hot bars that serve lunch and dinner dayparts effectively - breakfast is a great opportunity that can be easily realized."

"It's essential that retailers offer a healthy variety of breakfast options available through a quick in-and-out experience," advises Dunne. "Grab-and-go sandwiches, either hot for immediate consumption or refrigerated for taking home, are a winning example of this. Personalisation is also key, for example, offering consumers their choice of carrier, such as a biscuit, bagel, roll, flatbread or wrap. Providing a good, quality coffee program establishes the retailer as a destination and drives traffic to create a successful morning program."

More to come

Whatever form it will ultimately take, the supermarket prepared food section is on course to expand. "The future of prepared foods is untapped," notes Dunne. "In today's fast-paced, healthconscious world, shoppers demand convenience and quality that fresh prepared foods are uniquely able to offer. As this department and its role in the store grow, retailers must strike a careful balance between consistency and innovation to offer diverse, high-quality foods and flavors, and exceptional service."

To that end, according to Skipper, "Wynn's has recently developed a comprehensive library of online training resources that are available [to retail customers] on demand. These resources have proven invaluable not only for training new employees, but also for retraining current team members."

"Prepared food products need to have better for- you ingredients, ethnic flavors [and] uphold ultimate freshness to be successful in the evolution of this category," stresses Becker. "The POS, social media, digital coupons, mailers, merchandising, etc., need to focus the communication around these three elements."

The ultimate aim of all of this prepared food innovation, of course, is to keep customers coming back for more. As Becker puts it, "It's all about creating a stress-free, enjoyable experience for the customers," a sentiment echoed by Dunne: "It's not just about the products - the future of fresh is all about the experience."

Copyright 2015 Images Multimedia Pvt. Ltd., distributed by Contify.com

Bridget Goldschmidt

Food Safety: Do it yourself checks for Adulteration

 Caution should be exercised while buying, eating and distributing food items during the coming days, as instances of adulteration increase manifold during the festive times

The festive season is here again! Diwali, undoubtedly the festival of all festivals, lifts the curtain on the season of indulgence. Diwali and the days going into New Year is a time for offering prayers, rejoicing, merriment, and sharing one's happiness with friends and family.

The season is synonymous with fire crackers and delicacies like sweets, savoury snacks as well as other delicious food preparations. These bring with them a wealth of happiness, both to children and adults. Some favourite festive sweet preparations like gulab jamun, various types of ladoos, pedhas, kesar barfi, etc., bring delight and joy. Likewise, there are many mouth-watering snacks like namak paare, mathri, paneer tikka, aloo chaat and other gastronomic delights. Besides these, there are many sumptuous vegetarian preparations for the main course also, including Hyderabadi biryani, kadai paneer, paneer tikka masala, amongst many others.

However, while this time of the year is a time for merriment, some precautions need to be observed too. Caution should be exercised while buying, eating and distributing food items during the coming days, as the issue of adulteration increases manifold during this festive time.

Issue of adulteration

Incidents of adulterated food rise sharply during this period due to the activities of some unscrupulous businessmen. In fact, the problem of food adulteration is so acute that one in five food items fail quality checks (Herald, Panjim, 28.07.2015). Adulteration can be intentional, where substandard substances are added to the food or valuable substances are removed "intentionally" for economic gains. It can also be unintentional, due to carelessness or negligence. In either case, it can cause serious health hazards to consumers. In spite of the provision of severe punishment for the culprits, it has been reported from states like Tamil Nadu that only about 16% of adulterers actually get convicted (Times of India, Chennai, 07.09.2015). Even home-made food must be made from raw materials purchased from reliable retailers, in order to avoid adulteration. Ready-made food items should ideally be branded, which will guarantee the best quality and standards for the food items being bought. We should also check for the best-to-use before/expiry date, the batch/lot number, as well as the FSSAI logo and license number on the packs.

Simple tests to check adulteration

Food items and their raw materials can be adulterated by various substances that are cheaper and lower in the nutrient content of the concerned food. There are many examples, some of which are briefly discussed below.

Milk: This is an essential component of various sweet dish preparations. Milk can easily be adulterated by simply adding water to it. While this is not harmful to the consumer, it definitely lowers the nutrient content of the milk, and is likely to alter the quality of the sweets that are prepared with it. This type of adulterated milk can easily be tested by placing a drop of milk on a polished slanting surface; the diluted milk glides down quickly, while the pure milk glides down slowly, leaving a white trail behind.

Khoya & Chhena: These are commonly used for the preparation of traditional festival sweets, and are often adulterated with starch. All you need to do is boil a small sample in water, cool it then add a few drops of iodine solution. A blue colour indicates the presence of starch.

Paneer: This is often used in popular preparations like paneer butter masala, shahi paneer, kadai paneer, paneer tikka masala etc. The abovementioned iodine test is valid for paneer too.

Adulteration of ingredients

Besides common food items, as discussed above, some common ingredients can also be adulterated.

Chilli Powder: It might be surprising, but chilli powder can be mixed with powdered brick! You can test for this type of adulteration by taking a teaspoon of chilli powder and mixing in a glass of water. If it leaches colour into the water, it is adulterated with powdered brick.

Coriander Powder: This is sometimes mixed with powdered bran and sawdust. This can be tested by just sprinkling some of it on water; the adulterants will float on the water.

Cumin Seeds: Sometimes grass seeds coloured with charcoal dust are made to pass as cumin seeds! Simply rub them in your palm. If it turns black, it indicates adulteration.

Pepper: This spice can also be adulterated by grinding it with papaya seeds. Whole pepper is mixed with papaya seeds, which are very similar in size and colour but are relatively tasteless once dried. This can be tested by taking a small sample of peppercorns and dropping them into a glass of water. The peppercorns will drop to the bottom and the papaya seeds will float. For ground pepper, the test is similar.

Issue of food safety & hygiene

Observing proper food safety & hygiene this festive season is of the utmost importance. This is especially true for confectioners who prepare traditional sweets and namkeen snack items. These food business operators (FBOs) must ensure that the food being prepared and distributed from their outlets are being prepared and stored in a clean and hygienic environment. They should ensure that sweet and savoury dishes are prepared separately in order to prevent any unwanted mix-up.

Since most of our festivals are religious occasions, personal hygiene will need to be given added priority in order to maintain food safety. Confectioners should preferably wear an apron at all times, when in the food preparation area. The personnel who serve should wear clean clothes and plastic disposable gloves. The cooks should have their hair properly trimmed and nails clipped short and clean. They should wash their hands before food preparation. Importantly, food preparation should be avoided in case of fever, runny nose, coughs and colds, etc. or any other type of infectious disease.

Conclusion

The festive season is a time to be happy and joyful. It's not a time that you'd want to fall ill, particularly from avoidable causes such as food poisoning. Therefore, "be careful this festive season" and follow these simple tips to consume food that is hygienic, nutritious, as well as tasty. This will ensure that you, your family and guests have a wonderful time in the days ahead!

Copyright 2015 Images Multimedia Pvt. Ltd., distributed by Contify.com

By Dr Saurabh Arora

Home cooking without the hassle

What's for dinner tonight? The choice should be simple.

We know that eating refined foods--sugar-laden snacks, bleached-flour breads, and preservative-filled TV dinners--has been linked to cancer, high blood pressure, obesity, and chronic fatigue. And that eating whole foods supplies our bodies with the carbohydrates, fats, protein, fiber, and micronutrients we need.

So the choice is clear, right?

The problem, Of course, is that our lifestyles are often better suited to a diet of quick bites on the run rather than to home-cooked meals based on vegetables, beans, and whole grains. We work long hours, frequently commute long distances, and have children to care for. We have other things to do besides coming home and heading for the kitchen. How on earth can we cook time-consuming meals, every day of the week?

The good news is that with a little planning and a few minutes of preparation time you can have healthy, whole-foods meals even on the busiest days of the week. Today's natural foods stores are stocked with packaged and quick-cooking foods that can deliver the nutritional power of whole foods--in short order

After twenty years of teaching cooking classes geared to time-pressed New Yorkers, I have developed a list of recipes that will allow you to combine packaged and fresh whole foods to create delicious, satisfying meals in under thirty minutes (many of the recipes listed here are ready in about half that time). In fact, a course that I've named "Ouick Meals for Fast Times" has become one of the most popular classes I teach. As you'll see in the following recipes, judiciously combining packaged and natural foods makes for great-tasting dishes --and it cuts down considerably on the time it takes to prepare a meal that uses only whole foods.

Each of the recipes listed here will help you make the most of what your natural foods store has to offer For help in stocking your kitchen, see "Think Fast" on page 94 (for a list of the fastest-cookinggrains you can buy), "Speedy Staples" on page 104 (for some quick shopping tips), and "4 Time-saving Gadgets" on page 107 (for kitchen appliances designed to keep your time in the kitchen short). And for the chronically time-strapped, see "Instant Gratification" on page 92. Each "pick" is a delicious meal in a single package--perfect for those days when your appetite won't wait (or for bringing along as a lunch).

CHANA MASALA OVER BASMATI RICE

15 MINUTES

Serves 6

This savory stew combines hearty flavors and textures reminiscent of the best Indian curries. If you've got them handy, vegetables such as boiled potatoes, carrots, cauliflower, or peas taste great and can also be added to the stew. Thanks to quick-cooking basmati rice--and the fact that theds minimal chopping--this dinner can be ready in about fifteen minutes.

2-3 cups basmati rice

1 small onion, chopped coarse

1 tablespoon canola oil

2 15-ounce cans chickpeas

1 15-ounce can tomato sauce

1 teaspoon dehydrated cane juice

1 tablespoon plus 2 teaspoons

curry powder 2 1/2 teaspoons garam masala

2 teaspoons garlic powder 1 teaspoon dried parsley

1/4 teaspoon ground black pepper

Sea salt to taste 1 1/2 cups soy yogurt

1. Prepare rice according to package directions.

2. Meanwhile, saute onion in oil over medium heat until transparent. Add chickpeas, tomato sauce, cane juice, and all seasonings md stir until blended. Blend in yogurt and reduce heat.

3. Simmer 5 to 10 minutes and serve over rice.

TOFU WITH CURRY COCONUT MILK OVER QUICK BROWN RICE

15 MINUTES

Serves 4

This easy Asian dish also cooks up in about fifteen minutes, thanks to quick-cooking brown rice and an incredibly easy sauce. Feel free to toss in any other vegetables you may have on hand, such as potatoes (cut into cubes and boiled), broccoli, or snow peas.

1 cup quick-cooking brown rice 1 tablespoon sesame oil 1 onion, cut into small dice 1 carrot, peeled and sliced thin 1 8-ounce can coconut milk 1 pound firm tofu, cut into

1/2-inch cubes 1 teaspoon curry powder 1 cup frozen peas

Sea salt 1 tablespoon arrowroot or

kudzu

1. Prepare rice according to package directions.

2. Meanwhile, in saute pan, heat oil over medium heat. Add onion and carrot and saute 3 minutes. Add coconut milk, tofu, and curry, and reduce heat to simmer for 5 tO 6 minutes, until slightly thickened. Add peas and season mixture with salt to taste. Thicken with arrowroot or kudzu. Serve over rice.

PAN-SEARED SEITAN WITH MASHED POTATOES

15 MINUTES

Serves 4

Seitan is a delicious and speedy substitute for roasted meat. Made from the gluten in wheat flour, seitan is available in packaged, read-to-use chunks in jars or in tubs in the refrigerated section. Instant mashed potatoes are another great time-saver (look for Barbara's Organic Instant Potatoes), but if you're not quite so pressed, pop a few Idaho russets or sweet potatoes into the microwave for four minutes per potato, then mash them, skins on, with a dab of soy margarine and a few tablespoons of soymilk and sea salt, to taste.

1 package instant mashed

potatoes (or enough for four

servings) 1/2 cup fresh shiitake mushrooms,

sliced 1-2 tablespoons extra-virgin olive

oil 1/4 cup unbleached flour 6 ounces seitan, sliced into 1/4-inch-thick

slices, plus 1/2 cup

seitan liquid or water 1/4 cup red wine 1 tablespoon fresh or 1 teaspoon dried thyme leaves

1. Prepare potatoes according to package directions.

2.Meanwhile, in small pan, saute mushrooms with i tablespoon of the oil until soft; set aside. Lightly flour seitan slices. In sautf pan, heat remaining off, add seitan, and cook until both sides are crisp md brown. Stir in wine, seitan liquid, and thyme, and simmer 4 to 5 minutes, until liquids thicken into gravy. Add mushrooms, warm through, and serve over potatoes.

POLENTA "LASAGNE"

25 MINUTES

Serves 4

This variation on the Italian classic uses quick polenta, a cornmeal cousin of American grits, which is available ready-made and packaged in tubes (book for Elite Food's Polenta in the refrigerated section) or as a dry, instant mix.

In addition to the vegetables listed here, you can add cooked zucchini, eggplant, spinach, or fresh tomatoes.

1 pound ready-to-use polenta, plain or seasoned, or 1 cup instant polenta 1 cup broccoli 1 tablespoon extra-virgin olive oil 1/2 pound button mushrooms, sliced 4 tablespoons grated soy Parmesan 2 cups jarred or canned marinara

1.If using tube polenta, slice polenta from tube into large bowl, add 1/4 cup water, and knead with your hands into a mush. If using instant polenta, prepare according to package directions.

2. Blanch broccoli and set aside. Heat oil in heavy skillet over medium heat, add mushrooms, and saute until just soft, 3 to 4 minutes.

3. To assemble lasagne, press half of the polenta into 9-inch-by-9-inch baking dish, and layer half the broccoli, mushrooms, Parmesan, and sauce. Repeat another layer of all ingredients, and top with hearty sprinkling of Parmesan. Bake in 375-degree oven 10 to 15 minutes.

SEITAN BURGERS WITH FRENCH FRIES

20 MINUTES

Serves 4

This all-American dish has become healthy (thanks to vegan seitan) and fast (thanks to frozen french fries-I recommend Cascadian Farms fries). If you're really in a hurry, you can go with premade veggie burgers. Try the burgers from Fantastic Foods, Wholesome & Hearty, Imagine Foods (Ken & Robert's), or Green Giant.

Packaged frozen french fries 2 pounds seitan 1 small onion, sliced into rings 1/4 cup sunflower seeds, ground 2 teaspoons dried oregano 2 teaspoons dried basil

Sea salt

Unbleached flour, as needed 2 tablespoons extra-virgin olive oil 4 whole wheat hamburger buns

1. Prepare fries according to package directions.

2. Meanwhile, squeeze excess moisture from seitan and put into food processor. Process until mixture has same texture as ground beef. Add onion, sunflower seeds, and seasonings, including salt to taste, and blend. Transfer mixture to bowl and form into four, patties (Add a few tablespoons of flour if the burgers won't hold together.)

3. Heat a large saute pan and add oil. Cook burgers until golden brown. Serve on buns or rolls with french pings of your choice.

TEMPEH SCALLOPINI OVER RICE PILAF.

30 MINUTES

Serves 4.

This vegetarian alternative to the classic veal dish is both quicker and healthier than the original. Tempeh, a high-protein food made from fermented soybeans, is sold in the refrigerated section. (Tempeh is also available made from soy/rice and quinoa.)

1 Package rice pilaf (enough for four

servings) 1/4 cup shoyu (natural soy sauce) 4 thin slices fresh gingerroot or 1 teaspoon ground ginger 1 strip dried kombu seaweed

(2 or 3 inches long)

Pinch sea salt 1 8-ounce package tempeh 1 cup unbleached flour 3 tablespoons extra-virgin olive oil 1/2 cup canned vegetable stock 1 tablespoon fresh thyme leaves or

1 1/2 teaspoons dried thyme 2 tablespoons lemon juice

1. Prepare rice pilaf according to package directions.

2. Meanwhile, in medium saucepan, combine 4 cups water, shoyu, ginger, kombu, and salt. Add tempeh, cover, and simmer over medium heat 10 to 15 minutes (place small, ovenproof bowl on top of tempeh to keep it under liquid during cooking). When tempeh is golden brown, transfer mixture to plate and let cool, reserving one cup of cooking liquid.

3. When tempeh is cool enough to touch, cut in half and then slice into bitesize medallions. Dredge pieces in flour and place on clean plate.

4. Heat oil in large skillet and panfry tempeh 2 to 3 minutes on each side. Add reserved cookingliquid and stock; bring to boil. Add thyme, reduce heat, and simmer

5 minutes. Add lemon juice and serve immediately over rice.

BLACK BEAN TORTILLAS

15 MINUTES

Serves 4

These simple burritos make use of pantry staples--canned beans, canned or frozen corn, and jarred salsa--and require only minimal cooking. Soy yogurt makes a great nondairy stand-in for sour cream.

1 can black beans 1 can corn or 1 cup frozen corn

kernels, thawed 1 teaspoon ground cumin 1 small, mild red onion, diced, or 5

or 6 scallions, coarsely chopped

(white parts only) 2 tomatoes, cut into small pieces 1/3 cup chopped fresh cilantro leaves

Sea salt

Chili powder 4 corn or wheat tortillas 1 cup grated soycheese 4 tablespoons soy yogurt

Empty beans and corn into bowl; stir in cumin, onion, tomatoes, and cilantro. Season with salt and chili powder to taste. Pile onto tortillas, sprinkle with soycheese, and heat in oven until cheese is melted. Top with salsa and soy yogurt.

QUINOA TABBOULEH WITH HUMMUS AND PITA BREAD

25 MINUTES

Serves 4

This Middle Eastem dish cooks up extra quick when you replace traditional bulgur wheat with quinoa, a fast-cooking grain that is a good source of complete protein, vitamins, and minerals. You'll get the best results if you chop the vegetables and herbs by hand, but to really save time, you can use a food processor for the parsley and mint--just be careful not to process them into a mush.

1/4 cup quinoa, washed 1 bunch scallions, sliced thin (white

parts only) 2 cups finely chopped fresh parsley 1 cup finely chopped fresh mint 3 tomatoes, chopped 1/4 cup extra-virgin olive oil 1/8 cup lemon juice

Sea salt and ground black pepper 4 pieces pita bread 1 cup packaged hummus

1. In medium saucepan, bring 1/3 cup plus 2 tablespoons water to boil. Add quinoa, reduce heat, cover, and simmer until all water is absorbed (about 15 minutes). Transfer to plate and put into refrigerator to cool.

2. When quinoa has cooled, mix in scallions, parsley, mint, tomatoes, oil, and lemon juice, and season to taste with salt and pepper. Serve in bread with hummus.

SEA VEGETABLE SALAD

10 MINUTES

Serves 4

This salad tastes especially good with an Asian-inspirid dressing (One made with ginger, plum, or sesame oil, for example). The seaweed creates an interesting mix of textures and delivers a nutritious dose of vitamins A and C, potassium, and fiber. Look for dried wakame, alaria, or dulse, sold in packets, or kombu, sold in jars.

1/2 cup dried wakame or alaria 2 ounces dried dulse or pickled

kombu 3 small carrots, peeled and sliced thin 1/2 cup broccoli flowerets, blanched 1/2 cup cauliflowerets, blanched 1 bag mesclun or mixed salad greens 4 tablespoons bottled salad dressing

Soak seaweed in water 5 minutes, then remove and blot on paper towel (or follow package directions for rehydrating). Toss ingredients together and top with dressing.

SOBA NOODLES WITH QUICK PEANUT SAUCE

20 MINUTES

Serves 4

This Asian staple is deceptively easy to prepare. A simple way to keep the soba from getting sticky is to add a half cup of cold water to the pot every time the water begins to boil. Eden Foods makes excellent soba noodies; for a different flavor, try whole wheat or semolina spaghetti.

1 package soba noodles or spaghetti

(enough for four servings) 4 tablespoons natural peanut butter

(creamy style) 2 tablespoons soy sauce 4 tablespoons rice syrup 2 tablespoons soymilk 2 garlic cloves, minced 3 tablespoons toasted sesame oil

Red pepper flakes or hot sauce 1 tablespoon chopped scallions

(white parts only) 1 tablespoon chopped peanuts

1. Boil noodles in large pot according to package directions.

2. Meanwhile, along with 1 1/2 tablespoons water, put peanut butter, soy sauce, syrup, soymilk, garlic, and oil, as well as pepper flakes or hot sauce to taste, into blender (or into bowl for blending with hand mixer). Blend until smooth.

3. Mix well with noodles, garnish with scallions and peanuts, and serve.

QUICK PUMPKIN SOUP

10 MINUTES

Serves 4

This soup can be served plain or fancy, depending on the vegetables you have on hand, and can be made with canned squash instead of pumpkin. You can add onion, chopped carrots, cilantro, or chives to the saute and substitute a cup of soymilk for the water for a creamier soup.

2 teaspoons olive oil 1 red pepper, cut into strips 1 vegetarian bouillon cube 1 15-ounce can pumpkin or squash

(no seasonings added) 1/2 teaspoon cumin powder 1/8 teaspoon ginger powder

Sea salt and ground black pepper

1. Over medium heat, heat off in large skillet md saute red pepper until soft. Add 1 cup water and bouillon cube; simmer until cube dissolves.

2. Add pumpkin or squash, one-quarter of the can at a time, stirring with whisk. Simmer 5 minutes, then season with cumin, ginger, and salt and pepper to taste.

WARM TEMPEH SPINACH SALAD

15 MINUTES

Serves 4

This recipe is another great way to use packaged greens--in this case, spinach, which is rich in vitamins A and C--as well as quick-cooking tempeh. Using already chopped garlic (sold in jars) or garlic from a tube saves even more time.

1 8-ounce package tempeh 3 tablespoons extra-virgin olive oil 3-4 garlic cloves, minced, or 1-2 tablespoons prepared garlic 1/2 cup bottled balsamic dressing 1/2 bag washed spinach, stems removed 1 bunch arugula, washed and tom into bite-size pieces

1. Cut tempeh into 1-inch squares.

2.Heat oil in heavy skillet over medium heat. Add tempeh and cook until golden brown on all sides. Add garlic and saute minute. Add dressing, mix well, and 2 minutes More.

3.Pour mixture over greens and serve immediately.

QUICK PIZZA

20 MINUTES

Serves 2

With a little imagination, you can create a delicious vegetarian pizza in just a few minutes (and clean out the refrigerator at the same time). In addition to those listed here, terrific toppings include cooked eggplant, asparagus, or zucchini; canned olives, artichoke hearts, white beans, or mushrooms; dried herbs like oregano or red pepper flakes; dried mushrooms or sun-dried tomatoes (rehydrated for a few minutes in boiling water); and freezer staples such as meatless sausage or frozen broccoli (thaw and cook first).

1 flatbread or focaccia or 2 pitas 1 tablespoon olive oil 4 ounces meatless spaghetti sauce

pound seitan, cut into slices 4 ounces soy mozzarella grated 1 tablespoon fresh basil leaves or 1 teaspoon dried basil

qround black pepper 2 tablespoons grated soy Pannesan cheese

Brush bread method, then spread sauce, seitan, and mozzarella over top. Bake at 400 degrees 10 to 15 minutes. Season with basil and pepper, sprinkle with Parmesan, and serve.

GRILLED SEITAN OVER COUSCOUS

25 MINUTES

Serves 4

You can grill or broil this savory meat substitute in a matter of minutes; frozen peas add vegetable nutrition and crunch in no time. The quickest of all the quick grains and pastas, couscous is ready in about the time it takes to boil water.

1 Package couscous (enough for four

servings) 1 cup olive oil 3 garlic doves, minced 1 teaspoon dried thyme 1/4-1/2 cup chopped fresh cilantro leaves 1/2 cup brown rice syrup 1/4 cup shoyu or tamari 3 tablespoons lemon juice 1 pound fresh seitan, cut into bite-size

pieces 1 large onion, cut into chunks 1 pound mushrooms, each cut in

half 1 pound cherry tomatoes 1 cup peeled baby carrots 1 cup frozen peas

1. In large bowl, mix together first seven ingredients to create marinade. Place seitan, onion, mushrooms, and tomatoes into large roasting pan and over with marinade. Let sit 10 minutes.

2. Boil or steam carrots and peas. Prepare couscous according to package directions.

3. Broiil or grill seitan pieces 3 to 5 minutes on each side. Serve over carrots, peas, and couscous.

The Breakfast Scramble

Chronically rushed in the morning? Even though it's hard to get by without packaged cereal, there are alternatives that can have you fed and out die door in minutes. Here are three:

AMASAKE "FRENCH TOAST"

20 MINUTES

Serves 6

Keep a loaf of hearty whole-grain bread in your freezer, and you'll always be ready to prepare this vegan breakfast (it makes a great supper too.) The toast is slightly sweet, thanks to the amasake, a liquid made from fermented glutimous rice and available in the refrigerated section of your health foods store.

1 cup amasake, plain or flavored 2 ounces soft tofu, drained 2-4 tablespoons canola oil 1 teaspoon vanilla extract 1/2 teaspoon cinnamon

Pinch sea salt 6 slices whole-grain bread, hard crusts removed

Jarred jam or preserves

1. In blender, combine amasake, tofu, 1 teaspoon of the oil, vanilla, cinnamon, and salt and pour mixture into shallow baking dish or pie plate.

2. Heat a heavy skillet or griddle over medium heat, brush lightly with more oil.

3. Meanwhile, one piece at a time, add bread to dish with amasake mixture and turn over once to let liquid absorb, then shake off any excess liquid and quickly transfer bread to pan. Cook each side until lightly browned (press down lighly with spatula to ensure even cooking). Serve with dab of jam or preserves.

SCRAMBLED TOFU AND VEGETARIAN SAUSAGE

15 MINUTES

Serves 4

For a fast vegan interpretation of the breakfast classic, substitute tofu for the eggs and fry up some vegetarian "sausages" as a side dish. Lightlife Gimme Lean! sausage tastes terrific. Depending on how loose you like your "eggs," you can use soft, medium, or firm tofu. If you have some fresh red or green peppers, chop them up and toss them in for a Western-style dish (canned or frozen corn also makes a nice addition). For a slightly different flavor, add a dash each of chili powder, cumin, and oregano.

1 tablespoon canola or sesame oil 1 medium onion, minced 1 pound tofu, lightly pressed Sea salt and ground black pepper 1/2 teaspoon turmeric

Small bunch fresh parsley leaves or

chives, chopped

1. Heat oil in saucepan over medium heat. Add onion and saute 3 minutes or until onion becomes translucent.

2. Crumble tofu into pan, add dash of salt, and turmeric. Cover and cook 5 minutes, then remove cover and cook for an additional 2 to 3 minutes. Salt and pepper to taste and garnish with parsley or chives.

BREAKFAST PORRIDGE

10 MINUTES

Serves 4

For a fast and hearty breakfast, add some leftover rice and dried fruits (try cranberries, blueberries, papaya, or pineapple) to quickcooking whole-grain cereal. Some other additions: sunflower seeds, peanuts, raisins, or fresh fruit. Top with sweet amasake or organic maple syrup and some soymilk. To really save time, make up a double batch and serve it cold or hot whenever hunger strikes. If you keep it refrigerated, the cereal will last for several days.

1 cup soymilk 1/2 cup quick-cooking cereal 1 cup cooked brown rice

cup dried fruit

Sea salt

1. In saucepan, heat soymilk and 1 cup water until just below boiling. Add cereal, stirring constantly, and cook 4 to 5 minutes. 2. Stir in rice and cook another 2 to 3 minutes. Stir in chopped fruit and salt to taste, and serve.

RELATED ARTICLE: Instant Gratification

JUST GOT HOME FROM WORK and can't muster the energy to boil pasta or cut up a tomato? Here are out fifteen picks for the easiest and tastiest meals-in-minutes.

Organic TV Dinners

Amy's Veggie Loaf with mashed potatoes and mixed vegetables is reminiscent of the old TV dinners--without the aluminum tray. But this filling comfort food is made with organic ingredients and has only 5 grams of fat.

Nondairy Meals That Take You Back to Italy

These hearty Italian entrees are made with marinara sauce, silky tofu "ricotta," and oregano and basil. Our picks are Celentano Eggplant Rollettes, Legune Stuffed Shells, and D'Alterio Radiatori Cassino (made with Muir Glen organic tomatoes).

Asian Egg(less) Rolls

Health is Wealth Veggie Munchees are whole wheat eggrolls stuffed with Asian vegetables and spices (and don't leave your fingers greasy).

Thick and Hearty chili

Health Valley Mild Vegetarian Chili with Lentils contains chewy bit of soy granules and tender organic lentils. Toss in a few crackers for added crunch.

Oodles of Noodles with Miso Broth

Westbrae Mushroom Ramen is made with whole wheat flour in a dark mushroom miso broth. They cook in boiling water in two or three minutes.

Curry in a Hurry

Try Tamarind Tree Saag Chole (mixed with spiced spinach) and Taj Gourmet Channa Bhaji (in a ginger/tomato sauce). Both come with precooked brown rice.

Pocket Picks

Veggie pocket lunches (or dinners) microwave in about two minutes. We like Farm Food's Veggie Chicken BBQ Pizsoy Pocket, Woodstock's Indian Curry Pocket, Ken and Robert's Pot Pie Pocket.

Instant Soups in a Cup

Soups come in infinite varieties, cost around a dollar a cup, and can be transported anywhere. Nile Spice Lentil Couscous and Fantastic Foods Miso Ramen Noodles are our picks.

Aztec Meal in Minutes

Cascadian Farm's Aztec Vegetarian Meal is a hearty organic mix of black beans and brown rice with corn, red peppers, and wheat berries -- low in fat and full of protein.

--Tina Spangler

RELATED ARTICLE: Think Fast

SIMPLE TO COOK, nutritious and fast, grains are some of the best convenience foods around. There are dozens of packages pilafs and other dishes in boxes, but you will also find natural whole grains that you can dress up any way you like, in next to no time. Most are prepared like rice--just boil, cover, and simmer until the water disappears. While the grain is cooking, you can chop tomatoes, blanch broccoli, open a can of corn, or search for that jar of marinated mushrooms in the back of the cupboard. Toss them together with the cooked grain, add seasonings, and you've got a simple but creative meal. Or make your own pilaf: "toast" the uncooked grain with some onion and a little oil (which makes the cooking time even faster), then add the usual amount of vegetable stock or water and seasonings and let it simmer until done.

A good rule of thumb when selecting and cooking grains is this: The smaller, lighter, and thinner they are, the quicker they will be n your plate. Here are some of the best quick-cookers;

Couscous: this is actually a pasta made from semolina flour, just boil water, throw in the couscous, and let it sit for five minutes. It absorbs the liquid you cook it in--no colander needed.

Pasta: Look for angel hair (cappeli d'angelo or cappellitti) semolina noodles or Asian rice noodles (vermicelli) when you're really in a hurry. Both cook in less than ten minutes. Other quick cookers are spaghettini, soba noodles, buckwheat, thin spelt noodles, and Italian vermicelli, which are ready in about half the time of heavier noodles like ziti.

Bulgur wheat: This is cracked wheat that's been steamed in dried. The quick-cooking kind takes about fifteen minutes to cook. Just simmer for five minutes, fluff with a fork, and let it sit, covered, for another ten minutes, and you have a wonderful addition to any kind of soup or stew as well as traditional tabbouleh.

Quinoa: This high-protein grain cooks in twenty minutes on the stovetop (rinse it before cooking). Try mixing with quinoa corn, basil, chopped tomatoes, and a light vinaigrette for a nutritious salad.

Kasha: Also known as buckwheat groats, kasha cooks up in twenty minutes. Buy fine- or medium-ground and make it into a pilaf.

Millet: This grain is sold prehulled, so it cooks in twenty minutes. It tastes best if you toast it in a pan first and serve with sauteed vegetables.

Barley: Look for the quick-cooking kind, which will be ready in about twenty minutes (longer-cookingpearl barley takes forty-five). This is a great addition to soup.

Amarath: a nutritious South American grain that cooks in about twenty-five minutes, amarath can also be "popped" by tossing it into a very hot frying pan for fifteen or twenty seconds, and then added to soups, stews, or baked goods before cooking.

Hominy: Dried corn in a can. Cook it in vegetable broth for twenty-five minutes, then add some canned beans, chopped scallions, and jarred salsa.

--Thalassa Skinner

RELATED ARTICLE: Speedy Staples

SOME NIGHTS, deciding what's for dinner depends entirely on what's in the cupboard. Here's what no pantry should be without:

Herbs and spices: In addition to the basics (sea salt, black peppercorns, chili flakes, thyme, basil, oregano, rosemary, and so forth), stock cumin, ginger, cinnamon, nut-meg, and cardamon, plus spliced blend like herbes de Provence, garam masal, curry powder,and Chinese five-spice powder. all add an international flavor.

Pastes: Look for garlic paste and tomato paste (sun-dried and regular style), packaged in tubes that let you use just a little at a time. They'll give your dishes extra flavor and keep for months in the refrigerator. Asian and Indian curry pastes, packaged in a small jars, are another alternative to bland dishes (they'll keep a long time in the refrigerator as well).

Toppings: To dress up salads and soups, keep on hand and chopped or silvered nuts (almonds, walnuts, peanuts), shredded coconut, dried fruits (currants, raisins, apricots, and berries), and seeds (pumpkin, sesame, and sunflower).

Condiments: Beyond topping burgers, use condiments such as salsa, ketchup, mustard, chutney, horseadish, tahini, bottled Asian sauces (soy and peanut), and peanut butter to complement soups, sandwiches, even plain grains.

Staples: Rice and other quick grains, a variety of canned beans, and several kinds of dried pasta mean dinner's always just a few minutes away.

Fancy stuff: Impress impromptu guests. Look for marinated mushrooms or artichoke hearts, sun-dried tomatoes, and capers.

--Thalasa Skinner

RELATED ARTICLE: 4 Time-Saving Gadgets

THE RIGHT PAIRING of healthy convenience foods with effort-saving devices can make a partner, not a adversary, of the clock.

Making ice is no-brainer with an electric rice cooker. Just add the correct measure of rice and water, flip the switch, and walk away. All rice cookers stop cooking automatically when the rice is done; good ones will switch to a "keep warm" setting that keeps the rice hot for up to two hours. Rival has a top-rated model for about $60 (available in stores, or call 800-557-4825).

Salads, as healthy as they are, can be time-consuming to prepare--but not if you wash a week's worth of greens at once. The trick to keeping greens fresh, however, is thoroughly drying them after washing. That's where the salad spinner comes in. Just rinse your greens and put them into the slotted bowl, fit the top and crank the handle. After a couple of rounds, the leaves are dry and ready to store (loosely wrapped in paper toweling in an open plastic bag) in the refrigerator. A good spinner is available in A Cook's wares catalog for about $18 (call 412-846-9490).

You'll be surprised at how fast you can fly through cucumbers, tomatoes, carrots, beets, potatoes, and the like using an inexpensive mandolin dicer. Once particularly good model, the V-Slicer, is available for about $30 from the Williams-Sonoma catalog: call 800-541-2233.

An immersion blender can also be invaluable when time is scarce. Essentially a handheld wand with a rotating blade at one end, the blender can be submerged in a simmering pot of soup to make a smooth puree. It's also great for blending fruit, juice, and crushed ice into smoothies, or oil, vinegar, and seasonings into a dressing for salad, pasta, or grains. Best for all, it's easy to clean. Try the Braun MR 330, which cost about $22 and is available in stores or by calling 800-272-8611.