Food-label buzz words

The following definitions from the FDA can help you become a smarter shopper:

Calorie Free – fewer than 5 calories per serving.
Fat Free – less than half a gram of fat per serving.
Light – must contain one-third fewer calories than the regular version of the same product.
Low Fat– no more than 3 grams of fat per serving.
Low in Sodium – no more than 140 milligrams of salt per serving.
Low in Cholesterol – no more than 20 milligrams of cholesterol or 2 grams of saturated fat per serving.

Remember: Just because foods claim to be low in fat, sodium, or cholesterol doesn’t mean they’re low in calories. You have to look at the food label to get that information.

When looking at the food label, remember to look at “Serving Size” and “Servings Per Container.” The figures listed for calories, fat, and other ingredients are only for a single serving. Because there may be more than one serving in the package, you may need to multiply calories, fat, and other ingredients by the number of servings listed on the label to discover the nutritional contents of the entire package.

A lighter crab gratin

Crab -- sweet, fresh crab -- pairs so nicely with a bubbly, creamy sauce, replete with vegetables and topped with a grating of cheese. But the traditional gratin, full of butter, cream and topped with a thick layer of cheddar, flies in the face of healthy eating. If you're trying to watch your fat intake, take heart. Here's a flavorful crab gratin that doesn't depend on cream for its creaminess.

Lori's lighter crab gratin

Serves 2

1         tablespoon olive oil
¼       cup small-diced onion
2         stalks celery, minced
½       tablespoon butter
2         tablespoons flour
1         cup milk
½       asparagus, blanched and sliced
8         ounces fresh lump crab
2         ounces grated fresh Parmesan

Instructions
Heat oven to 425 degrees. Heat oil over medium heat in a saucepan. Add onion and celery and sautée until translucent. Add butter and when it melts, add flour. Cook 3 minutes, stirring constantly. Add milk slowly, using a whisk to get out the lumps. When thick and smooth, add asparagus and crab. Turn out into two gratin dishes and top with Parmesan. Put in center of the oven and cook about 10 minutes until bubbly. Serve with crusty bread and a simple salad.

Let the baking season begin!

Kathy Morrison of The Sacramento Bee has a nice review of the Cook's Illustrated family baking book, complete with a very yummy-sounding recipe that's low-fat as well, along with these oatmeal fudge bars photographed by The Bee's Anne Chadwick Williams. Find the review here; the recipe for the fudge bars is on the second page of the review. 

Elsewhere in the Food & Wine section -- DING-DONG! -- Gina Kim notes several Sacramento restaurants that have adult versions of my favorite Hostess snack. Gina recently started doing food-related video for Sacbee and she's very good on camera as well.