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Show ( REFLEX JOURNAL BULLETIN LEADER, OCTOBER H. 1982 What You Need To Know About Nutrition For your healths sake, do you know all you need to know about your nutritional lifestyle? Sure, there is an clement of truth in the fact that if it tastes good you ought to spit it out. Mainly because fat and sugar both enhance the palata-bilit- y of food and most of us eat far tin much of both. So what else is new?" WELL, THE most definite predictors of heart disease are high blood pressure, high blood cholesterol level, and cigarette smoking. So?" Your cholesterol level is strongly influenced by your cholesterol and fat intake, particularly and animal products saturated fats-m- eat (eggs, milk, and milk products). Tomatoes: The Spice And Color Of Salads By DON ETA GATHERUM long. thickened. Stir frequently to prevent sticking. Pour into hot, sterile jars (about 14 pints), fill jars to top and seal. Store in a cool, dry, dark place to keep the color good. If desired, increase the brown sugar to 5 cups and omit the granulated sugar. The vinegar may be increased to I cup, omitting the lemon juice. a light frost can be brought indoors. "Mature GREEN TOMATOES caught by year round, tomatoes add their special note of color, flavor and vitamin value to many meals. greens (those about to turn color) usually have a white spot around the blossom end. They will ripen at cool room temperatures (55 to 70) in sunlight or shade. Spread them out in a cool room or a porch or line them up along a window sill. Immature green tomatoes wont ripen. Its best to pickle them or use them for relish or sandwich spread. A good spread recipe was published in the paper two weeks ago. The same article contained a recipe for Hot Salsa Sauce that tomato lovers will want to try. Ol'R ENGLISH word, tomato, comes tomate" from the Spanish or Portuguese and the Mexican "Tomatl. Tomatoes are natives to Central America but cultivation of the plant has spread to both North and South America long before Columbus arrived. Europeans first grew tomatoes for decoration. A superstition said the tomato stimulated lust and therefore the tomato was called the love apple. THOMAS JEFFERSON was one of the first Americans to eat tomatoes. It took awhile for people to acquire a taste for tomatoes. They didnt become popular as a food until after the Civil War. Plant breeders have done much to improve the tomato and to add to its usefulness. Better methods of handling the crop and canning have preserved the vitamin values found in the fresh fruit and have improved the flavors of soup and juice. ONE OF the most popular uses for green is in mincemeat. Many claim mincemeat is better than the tomato green conventional kind. This mincemeat can be used in pies, cakes and cookies, just follow tomatoes INSTEAD of bottling plain tomato juice, try making your own sauce for spaghetti, souffle, pizza or omelet. Home canned mixed vegetable juices are delicious and very inexpensive. Remember to pressure cook any mixed vegetable juice. An article containing an excellent mixed vegetable juice recipe was published in the paper on Aug. 12. It was submitted by Mrs. Etholene Cornaby of Layton. Mrs. Cornaby also shared a barbecue sauce recipe with the readers. TOMATO SAUCE v GREEN TOMATO MINCEMEAT TODAY THE tomato is the leading crop canned in the United States. Any family interested in home gardening and home canning is certain to have tomatoes, either whole or juiced, stored on their food shelves. As a vitamin C rich food, tomatoes are among the best. all-spi- TOMATOES ARE good eaten fresh. Green tomatoes are used in pies, pickles and relishes. Juice, catsup, chili sauce, pizza sauce, relishes and marmalades all can be made from ripe tomatoes. Ripe tomatoes must be stored in a cool place or a refrigerator. They do not keep COMBINE ALL ingredients and .cook mixture slowly until tender and slightly STUFFED TOMATO SALAD cup chopped celery cup chopped cucumber 1 Tablespoon minced onion 1 Tablespoon chopped green pepper 2 eggs, chopped 2 Tablespoons mayonnaise or cooked salad dressing ' 1 teaspoon salt pepper Vi ' Vh cups fresh or canned (no. 2 can) toma- finely chopped green tomatoes 2 quarts (about 8 to 10 medium-sized- ) pared, finely chopped tart apples 1 pound raisins 4 Tablespoons minced citron, lemon or orange peel 1 Tablespoon ground cinnamon 2 teaspoons salt !U teaspoon ground Va teaspoon ground cloves m cups firmly packed brown sugar 2'A cups granulated sugar Va cup vinegar Va to Vi cup lemon juice 2 cups water STUFFED tomato salad is popular as an appetizer or for a light luncheon serve stuffed tomatoes with hot rolls. Instead of using regular-size- d tomatoes, try stuffing cherry tomatoes. Its not hard or time consuming. Vi a regular mincemeat recipe. 4 quarts (about 24 to 27 medium sized) frozen or cold packed. Add mushrooms, Italian seasons, pizza seasoning, etc. to the sauce before using. Tomatoes enhance the appearance and taste of many salads. Some favorite salad combinations are sliced tomatoes and cucumber with cottage cheese, diced tomato, celery, radishes, cucumber, scallions or green onions and lettuce, chopped tomato and shredded cabbage, diced tomato, raw spinach, onion and grated carrots. All can be served with your favorite dressing. toes or tomato juice Va cup chopped onion Va taspoon sugar, if desired Vz ,, bay leaf 2 cloves j flour ( fat V2 teaspoon salt pepper hard-cook- COOK TOGETHER the tomatoes, onion, sugar (if used), bay leaf and cloves for about 20 minutes for fresh tomatoes, 10 for canned. Press through a sieve and measure. For each cup of sieved tomatoes, blend 1 Tablespoon flour and 1 tablespoon melted fat; gradually add the cooled, sieved tomatoes. Cook over low heat, stirring constantly about 5 minutes or until thickened. Season with salt and pepper. The sauce can be WASH TOMATOES and remove stem ends. Scoop out center, leaving a shell about Va inch thick. Turn upside down on a plate to drain (use the juice in soups or sauces). Dice the tomato pulp and combine with other ingredients. Stuff tomatoes and serve on lettuce or other salad greens. For a meat stuffing, combine 1 cup diced, cooked meat, poultry or fish; 1 cup diced cooked potatoes; 1 tablespoon chopped parsley, 1 tablespoon minced onion, 2 tablespoons mayonnaise, 2 tablespoons chopped green pepper, 1 teaspoon salt, pepper. Combine with tomato pulp and stuff. YES, I know that, and I'm going to try to cut down. But, did you know that cakes and candy, for example, range between 30 and 50 percent fat calories, with the average being nearer the upper figure? And fresh fruits, vegetables and whole grains arc practically all under 20 percent fat calories? This is correct. That is why you should be predominantly a vegetarian. NOT ALL food additives are dangerous, but many of them worry me. Additives intentionally put into foods have many different functions: 1. some maintain and improve nutritional function (vitamins and minerals). 2. others maintain freshness (preservatives and antioxidants), 3. thickeners, stabilizers, texturizers, and so on aid in processing and preparing foods, and 4. others make food more appealing (sweeteners, flavor enhancers, natural and artificial colors and flavors). Then there are chemicals (additives) that get into food by accident. They include hormones aand antibiotics fed to animals, pesticides used on plants, residues from substances used to clean processing equipment, among other harmful things. THE BEST way to avoid additives is to buy fresh, whole foods. Frozen foods are preferable to canned, packaged or powdered items. Avoid soft drinks, sweets, junk foods, highly processed convenience foods, diet foods and beverages. Eat a varied diet. Repetitiously eating a fast food burger and a soft drink for lunch every day can lead to higher levels of certain additives and increased risk. DONT BUY food labeled as natural to avoid additives, because many additives substances. Some are safe, some dangerous. On the other hand, synthetic additives are not all unsafe. Many are idenical copies of safe, natural substances. Now, you should see another reason for fresh fruits, vegetables, and whole grains all added to a physically active lifestyle for your health and fitness. Chocolate Chip Oatmeal Cookies Favorites OfThe Children By KATHRYN JENNINGS Debra Stevenson and Katie Anne have prepared the chicken and broccoli casserole and she has a sweet and sour chicken sauce for chicken wings. There is a plate of chewy chocolate chip oatmeal cookies, favorties of all the hungry chil- dren. THE CHICKEN and broccoli casserole is seasoned with curry powder, a seasoning not often used but which has a tan-g- y flavor, the casserole is topped with croutons and grated cheese. For the sweet and sour chicken, Debra likes to use chicken wings with a spicy sauce for a nice change in the menu. Then the cookies are always a favorite for family and Debra often uses the carob chips instead of chocolate chips for these. CHICKEN AND BROCCOLI CASSEROLE 1 chicken, boiled until tender 1 pkg. 10 oz. frozen chopped broccoli 1 can 10 oz. 3 eggs, cream of chick- Va en soup cup mayonnaise 1 tsp. lemon juice Va tsp. curry powder croutons grated cheese for another casserole or a salad. Boil broccoli unil tender and place the broccoli in casserole. Mix soup, mayonnaise, lemon juice and curry. Place half of soup mixture over broccoli in casserole, cover with the chicken and top with remaining soup. Cover and bake at 350 degrees for 45 minutes. AT SERVING time sprinkle the croutons, as many as desired, over the casserole and top with as much grated cheese as desired. AND CHICKEN 3 lb. chicken wings garlic salt accent or MSG cornstarch 1 cup vinegar 1 tsp. MSG or accent Va cup chicken stock Va cup catsup 1 Tbsp. soy sauce salt ' TO SERVE 4, use just half the chicken, cut into cubes. SWEET 2 eggs Vi Vi Freeze remainder beaten cup sugar SOUR DISJOINT the chicken wings, sprinkle with garlic salt and accent or MSG. Dip each section of wing in cornstarch and then in the egg and pan fry until brown. PLACE browned wings in a large flat pan in one layer. Meantime make a sauce of sugar, vinegar, MSG, chicken stock, catsup and soy sauce, bring to a boil and pour over chicken wings. Bake at 350 degrees for 1 hour, turning once during baking. You might like to use chicken legs or other parts. The sauce is also good with beef, using beef bouillon. CHOCOLATE CHIP MEAL COOKIES cup shortening cup brown sugar Va cup white sugar 1 Va OAT- 1 tsp. vanilla xh cups flour tsp. soda Va tsp. salt 1 tsp. cinnamon 1 tsp. hot water 3 cups oatmeal Va to 1 cup chocolate chips or carob chips. 1 CREAM shortening and sugars until fluffy. Add beaten eggs, vanilla, cinnamon. Mix flour with soda and salt and stir into batter until smooth. Add hot water, oatmeal and chips. Bake at 375 degrees for 8 to 10 minutes, do not overbake. Nuts or coconut may be added. DEBRA Stevenson and husband Todd have Katie Anne and plan an addition to the family in a few weeks. They have their first home in Bountiful. Debra likes to paint with 011 and does tole painting. She also plays the piano and does other types of hand crafts. She said, These recipes are really good for those who are on a tight budget and have to watch their pennies. Debra Stevenson takes a chocolate chip oatmeal cookie that is a favorite with the children. |