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Show The Beaver Press - Sept© mber 17, 2009 - Page 4 Making the Most of Yaurv,^; our bodies, cannot fully nourish Any Reason, , Jrj.our. bodies and-dieL In-addl- •W*$KDL ; tlpn, we need a certain amount • of body fat to cushion and proCNAPJS)—Fo' r.iihe sweli-prepar6d tect vital body organs, protect 1 Although the days are hot, :;,, cook, having a few:'staple ingredipur bones from injury and to v the nights are cooling off. Soon ents on hand makes it possible to provide a layer under our skin to create something special anytime, o ' l h e first frost of the year will 4 insulate us from the cold. with little effort. One example is o come and the produce In the • Our bodies make some fat; ConiBtock* or Wilderness* Pie i-gardens will be hit. Often there Fillings and Toppings, which can be however, fats such as Omega 3 % are fruits and vegetables left to and Omega 6 fatty acids, essen; \ rot because everything "came tial in our diet, aren't produced ;;• on" all at once and you couldn't by our bodies naturally and eat it all. This year home canmust be obtained from food ,' nlng is on the rise as more peosources. These are types of ; pie have planted gardens unsaturated fat and can be because of the economy. Home found in vegetable oils, nuts, -canning is a great way to preseeds and fish. Eating fish twice v serve food from your gardens. a week and using vegetable oil If you are bottling produce, Cherry Chocolate Pie instead of butter or margarine alt vegetables need to be when baking and cooking are used to create a variety of dishes, from 'sumptuous breakfasts arid processed in a pressure canner good ways to incorporate more luscious lunches to savory snacks at 13 pounds pressure for the unsaturated fat in the diet. and decadent desserts. Here is a recommended time. Fruits and Omega 3 and Omega 6 fatty pair of exquisite examples: fruit products can be bottled acids provide great health beneusing a hot water bath. Cherry Chocolate Pie fits. For example, Omega 6 fats Remember to add 10 additional are needed for children to grow 1 Single crust for 9" pie minutes to the processing time normally and for adults and chil(homemade or purchased) to adjust for our altitude. Be dren to maintian healthy skin. 2 21-oz. cans Comstock* or aware that processing times for They also may help reduce the Wilderness* More Fruit tomatoes have increased in the risk of cardiovascular disease Cherry Fruit Filling or past few years because of the Topping by helping lower total blood cho% cup sliced almonds hybrid varieties and lack of acidlesterol levels. Omega 3 fats 1% oz. seraisweet chocolate ity. Add 1 tablespoon of lemon keep the brain and nervous sys1 tablespoon butter ' Juice per pint of tomatoes and tem functioning normally. They Whipped topping two tablespoons per quart to also may help prevent arteries ensure proper acidity. from hardening, lower blood Some people may be triglyceride levels, and reduce unsure or scared to pressure blood pressure. To get these can their produce, but that doesheart- healthy benefits from n't mean they should let it go to Ornega 3 fats, an overall healthy waste. Canning is just one diet with less saturated fat must method of food preservation. be achieved. Practically ail vegetables can be frozen. Blanching for 3-5 min- • Although. fat in the diet is utes in most cases will help essential, certain types of fat French Apple and Cheese Panini can cause negative health ensure quality of product upon Ease crust into pan; trim freezing. Blanching is simply effects when, consumed in and flute. Bake at 425" F until putting the produce in boiling excess. Omega 3 and Omega 6 pastry begins to brown, about water for the recommended are considered polyunsaturated 10-15 minutes. Cool on rack. Unsaturated fats are time and then cooling quickly. fats. Spoon cherry filling into pasCorn, green beans and peas are healthier than saturated fats, so try; bake at 350° F until bubbly, about 35 niinutes. Cool. great frozen. Remember freez- most of our.fat calories Should Sprinkle cooled pie with come from unsaturated fats. ing-doesn't kill bacteria, it just almonds. Heat chocolate and Unsaturated fats are usually liqstops its growth, so proper food butter in small saucepan over handling and thawing is neces- uid at room temperature wherevery low heat until melted, s t i r r i n g constantly. Stir in sary to have a safe quality prod- as saturated fats are. usually solid at room temperature. additional butter, if necessary, uct. to achieve drizzle consistency. Trans fats are formed through a Garnish pie with, whipped topDrying is another way to process called partial hydroping. Drizzle or pipe chocolate preserve garden produce. Just genation and are found in shortsyrup over entire pie. as in freezing, most everything ening, margarine, baked goods can be dried aiso. Dried vegand processed foods. Trans French Apple and Cheese Panini etables and fruits make great fats, like saturated fats, can snacks. With so.many.apples cause negative health effects. 1 21-oz. can Comstock* or thiS^ar, one* might try drying a Wilderness* Apple Pie • The dietary guidelines recomfew batches. Drying can be Filling or Topping 1 mend keeping total fat intake to V* cup crystallized ginger, done with a dehydrator or even less than 30 percent of total finely chopped with your own oven. To ensure .% cup pecans, finely chopped calories per day. In addition, food safety, fruits should be 2 teaspoons ground less than 10 percent of calories dried to 20% of their original pumpkin pie spice should come from saturated fat. weight, while vegetables should 8 large and thick slices When you consider that 1 tablesourdough bread be dried to 10% of their original spoon of butter or margarine 8 slices cheddar cheese weight. 1 Brie (8 oz.), cut into about contains about 100 calories, it is Lastiy, U3e the research 10 thin slices easy see how so many people basod resources that are at your Butter over-consume saturated fats. disposal. Two websites that are Saturated fats are found in aniPreheat large skillet, grill very helpful are the Utah State mal foods such as meat and or panini press to medium University Extension Service at dairy products and some oils. heat. In small mixing bowl, www.extension.usu.edu/beaver combine Apple Pie Filling, ginSaturated fat can trigger your and the National Center for ger, pecans and spice. Spread body to make more cholesterol, apple mixture equally onto 4 Home Food Preservation at which is bad for your heart. www.uga.edu/nchtp. From our Since cholesterol is made in the slices of bread. Top each equally with both cheeses. extension website you can body, additional cholesterol is Cover each with remaining access the USDA canning guide not needed in the diet. Current slices of bread. Butter both sides of bread on each sandby clicking on family and con- dietary recommendations indiwich. Place sandwich on skilsumer science. We have severcate that adults should consume let, grill or panini press for al other food preservation publiless than 200 mg a day of cho- about 3-4 minutes on each cations as we!!. The other web lesterol, which can be found in side/or until bread is toasted. site has short video ciips anci animal products. tons of recipes. Your local Fat plays a critical role in extension office also has great our bodies. While recognizing resources and books including All the news there are health benefits, we the Bail Blue Book preserving also need to be cautious about guide. If you have any questhat fits, tions, call Clint Aibrecht at 438- over consuming dietary fats. WE PRINT Understanding the different 6450 before you start to make sure you have a great safe types can help us make healthier food choices. product for your family. So even though the days are growing shorter, you can make your gar. dens go longer by preserving it properly. '-% ' j Ask A Specialist: What can you tell me about dietary fats? Answer by: Katie Klrkpatrick, Utah State University Extension dietetic intern * and Jana Darrlngton, Utah State University Extension family and consumer sciences agent, Utah County The term "fat" is usually viewed as a negative term, in • reality, however, we couldn't survive without it. Fat is a necessary nutrient our bodies need in order to function normally. Consider this information. • Fat soluble vitamins such as Vitamins A, D, E and K cannot b e ' absorbed' Into the blood. stream without fat. These vitamins,* which play a vital rote in J I The first Ice cream parlor in this country opened in New York City )n 1776. In 1845, the hand-cranked freezer was invented. This allowed/ Americans to make Ice cream more easily at home. . is Boston cream pie. The Sandwich Swap 'n1 Share Program Brings The Tradition Of Sandwich Swapping Online To Benefit Feeding America* ' (NAPS)—The best sandwiches of your childhood were often Ihe ones you scored through a swap with a classmate. Now, enjoying— and 'sharing—a delicious sandwich can help give food to others. Hellm'ann's* and Best Foods7' Mayonnaise have teamed up with musician and actor Billy Ray Cyrus to encourage people of all ages to celebrate this childhood tradition by joining the Kellmann's* virtual Sandwich Swap 'ri' Share program to support Feeding America*, the nation's leading domestic hunger relief charity. Feeding America" For every sandwich created at Facebook.com/heUmanns, Hell• mannV and Best 1Foods* will donate seven lunches to Feeding America®. Creating a sandwich automatically enters participajits for a chance to win 3a $250 grocery store gift certificate. For each virtual sandwich 3shared with a friend on Facebook® , Hellmann's* will donate an additional seven lunches to the charity. "You can't find a big• ger sandwich fan ^than me—I'm a real food, real sandwich man," said Cyrus. "I am honored to be a part of this program, and the best part is that we'll hopefully inspire folks to join the effort to end Hunger by supporting Feeding America'*." Build the Perfect Sandwich Hellmann's® Sandwich Swap 'n' Share program is part of the "Build the Perfect Sandwich" campaign, featuring critically acclaimed chef, restaurateur, author and TV personality Bobby Flay. The'campaign site, 2 tablespoons Hellmann's*.-* • Dijonnaise ' • v 1 tablespoon white wine, . •. j ; vinegar ":•_ 1\.. 1 heaping tablespoon x! smoked Spanish paprika Salt and freshly ground f'.'.black pepper \ 2 green onions (pale green part), thinly sliced '*:• ';'1 cup diced celery • * '; 3 tablespoons finely , * chopped flat leaf parsley 8 hard-cooked eggs, peeled and chopped 3 tablespoons olive oil 8 slices whole grain or . * whole wheat bread VJ. small onion, thinly sliced ', Parsley leaves, for garnish (optional) Til Brown-bag lunches and sandwich-swapping are a longtime school ritual. Swap them on Facebook* and you could help feed a hungry child. www.BuildThePerfeetSandwich. com, asks visitors six question:that measure your current mood and circumstances and uses them to recommend the perfect sandwich recipe. The site also includes tips and "twists" to everyday favorites such as the cheddar-apple ham and cheese sandwich and the avocado tuna melt. Visitors can enjoy howto videos and tutorials featuring Flay. This delicious recipe is found on the site: Keep You Running Sandwich Smoked Paprika Egg Salad Sandwich on Whole Grain (Serves: 4) % cup HellmannV or Best Foods* Light Mayonnaise 1. Whisk together the may-. oit.rt.aise, Dijonnaise, white Lvinc* vinegar and paprika in u large bowl. Add the green oiiu>n, parsley, celery and eg^f; to the mayonnaise mixture wud gently fold to combine; season with salt and pepper to taste. 2. Brush t h e ' b r e a d on both sides with some of the oil and grill on a grill or grill , pan until lightly golden brown or place on a baking sheet and place under the broiler for 45 seconds per side. 3. Divide the egg salad among the 8 slices of bread, top with slices of onion and a few parsley leaves. Lightening Up Your Favorite Recipes (NAPS)—Most people love the rich and creamy taste of macaroni and cheese, fettuccine Alfredo and 1 creamy tomato soup. Fortunately, popular creamy recipes can be mode into something even better and healthier with recipe secrets from awardwinning cookbook author Pam Anderson for losing weight arid eating great. The following are a few tips for creating healthy meals at home: 1 • Shop smart: Always keep a well-stocked pantry of flavorful but healthy items. Having several types of vinegar on hand helps to serve up a flavorful punch without . adding fat or calories. Store lovverfat, high-flavor cheeses such as goat, blue, Parmesan and feta in the fridge to add flavor to an.y dish. A well1 stocked'pantfy \vil1 help you to easily make the perfect recipe at home. • Eat smarter: Eating frequently and in small amounts throughout the day may prevent . you from overeating; you should never go more than three hours without eating. Before making dinner, have? a predinner nibble to stop you from grazing while cooking. • Make every cup count; You1 typically use your drinking milk for cooking, but why not try using evaporated milk for richer and creamier meals with more nutrition? Low-fat evaporated milk has twice the calcium and protein of low-fat drinking milk, plus it's much lower in calories than the half-and-half or cream 2 cups (8 oz.) shredded mild or sharp cheddar cheese 2 cups chopped, frozen broccoli, thawed and drained % cup chopped red bell pepper Directions: PREHEAT oven to 350° F, Grease and lightly flour You can create great, creamy twelve 2^-inch muffin cups. WHISK evaporated milk, quiches with healthful evapoeggs, flour, salt and black peprated milk. per in medium bowl until typically added to Alfredo recipes. blended. Stir in cheese, brocHenvy cream has 50 calories per colil and bell pepper. Spoon V* tablespoon, while evaporated milk to A cup of mixture into each has 20 calories per tablespoon and prepared muffin cup, filling low-fat 2 percent evaporated milk almost to rini*. Stir mixture has 12.5 calories per tablespoon. frequently to evenly distribute Simply use onr cup4 of evaporated ingredients. milk to Yeplficii one cup of milk or BAKE for 23 to 28 minutes or cream. Try a delicious CARNATION^' until knife inserted near cenr Evaporated Milk recipe such as ters comes out clean and tops CrusLless Broccoli & Cheddar ere lightly browned. Cool in Mini Quiches, which arc great as pans for 15 minutes. Run knife an uppctizer or with a salad for a or small, flat spatula around light meal. inside edges of muffin cups. Carefully remove quiches. Crustless Broccoli & Cheddar *NOTE: Number of quiches that you get will depend on Mini Quiches the size of your muffin cups. (Makes 12-16 quiches) Bake time may need some adjusting. Ingredients: 1 can (12 fl. oz.) NESTLE* Nutrition facts per serving: 120 CARNATION'- Evaporated cal, 7 g total fat (5 g sai fat), 80 Lowfat 2% Milk ing chol, 220 mg sodium, 6 g carbo, .5 g fiber, 8 g pro, 15% Daily 3 large eggs, beaten Valiw vitamin A, 35% Daily Value 2 tablespoons all-purpose vitamin C, 2% Daily Value iron, flour 25% Daily Value calcium V* teaspoon salt % teaspoon ground black For more recipe ideas, visit pepper TheCookingMilk.com. Celebrate Savings And A Healthier Diet With A Pantry Staple (NAPS)—A growing number of consumers are celebrating the fact that cooking and baking from scratch—instead of from a mix— can be just the recipe for saving money and adding important nutrients to their diets. Cooking and baking from scratch can be very convenient if you stock your pantry with a few affordable staples. Whole wheat flour is one such staple that is drawing interest from consumers who are looking to boost the nutritional value of their favorite homemade foods, but they don't enjoy its taste, texture and appearance. According to Phil Lempert, food trends expert and Supermarket Guru, "Today's consumers are looking for whole grain products that offer a balance of health benefits and taste. Ultragrain White Whole Wheat Flour from Eagle Mills is an example of a product that gives consumers the nutrition they need with the taste and texture they want." Eagle Mills Ultragrain White Whole Wheat Flour is made from specially selected white wheat that is milled to the. consistency of refined white flour so products are lighter in color with the taste, appearance and texture consumers know and love, but with Higher levels of fiber, vitamins, minerals arid antioxidants— including 30 grams of whole grains and 4 grams of dietary fiber per serving. ' It can also be purchased as a blended flour under the Eagle Mills label. Made with a blend of 70 percent premium white flour and 30 percent Ultragrain flour, Eagle Mills Ail-Purpose Flour made with Ultragrain is intended to give consumers a.middle ground as they move from refined white flour to 100 percent whole wheat Flour made with Ultragrain* Vz cup milk % clip butter, softened Vi cup granulated sugar 1 teaspoon vanilla extract 1. Preheat oven to 375° F. Line twenty 2'/a-inch muffin cups with paper bake cups. Set aside. 2. For cupcakes: Combine 2 cups flour, baking powder and salt in medium bowl. These better-for-you cupcakes Place V% cup butter in large celebrate the fact that making mixing bowl. Beat with an nutritious substitutions can also electric mixer 30 seconds. Add XV* cups sugar and 1.teamean enjoying tasty treats. spoon vanilla; beat until well combined. Add eggs, one at a flour. The blendedflourworks as a time, beating 1 minute after cup-f i^-eup replacement for other ali purpose flours, and provides 9 each. Gradually add flour grams of whole grains per serving mixture alternately with the and two times the fiber. Look for milk, beating on low speed the flours at mainstream grocery after each addition just until blended. stores nationwide. 3. Fill each cup half full. The recipe below is a great example of how a well-stocked Bake 18 minutes, or u n t i l pantry can make affordable and toothpick inserted in center of tasty treats with the added bene- cupcake comes out clean. Cool on wire rack. fit of whole grain nutrition: 4. For frosting: Place 2 tablespoons flour in small Celebration Cupcakes saucepan; whisk in % cup milk Prep Time: 45 minutes Total Time: 1 hour, 30 minutes until blended. Heat over-low heat until thickened. Remove Makes: 20 servings from heat. Cover and cool* 5. Beat % c u p b u t t e r in Cupcakes: large mixing bowl with elec2 cups Eagle Mills* AllPurpose Unbleached Flour tric mixer until fluffy. Add % cup s u g a r ; b e a t on high made with Ultragrain* speed 4 minutes. Gradually - 2 teaspoons baking powder add milk mixture and 1 tea% teaspoon salt spoon vanilla; beat on low % cup butter, softened • speed until combined. Beat 1 %. cups granulated sugar on high speed 7 minutes, or 1 teaspoon vanilla extract until light and fluffy. 2 eggs 1 cup milk 6. Frost cupcakes with frosting. Decorate as desired. Frosting: ' .. 2 tablespoons Eagle Mills^ . All-Purpose Unbleached - •."= To learn more or for recipes, visit www.Ultragrain.com. |