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About Oregon daily emerald. (Eugene, Or.) 1920-2012 | View Entire Issue (Nov. 22, 1978)
Enjoy a different banquet By JULIE KENNEDY For the Emerald As Thanksgiving approaches, shoppers fill their market baskets with favorite holiday foods. The holiday menu is easy to plan fol lowing the guidelines of family tradition, but most vegetarians don't have such guidelines when planning a Thanksgiving menu, or any menu. Vegetarians may not know the combinations of foods they should eat to provide proper nutri tion. The familiar guidelines of the basic four food groups don’t "pro ' vide vegetarians with a sensible way to make meal choices,” says dietitian Loretta Plaa, a nutrition instructor at Lane Community College. Plaa recommends that veg etarians follow the guidelines of the “Four Food Groups for a Meatless Diet,” as described in “Laurel’s Kitchen” (1976), a u L? guide to vegetarian cooking and nutrition. Anyone following these daily guidelines can be assured of getting all the vitamins, miner als, and proteins needed each day. The guidelines are as fol lows: Group One: Grains, Leg umes (beans), Nuts, Seeds — Six servings daily from this group are suggested, including 2 to 3 slices of yeast-raised whole-grain bread, a serving of beans, Vi to 1 cup grain, and V* cup of nuts or seeds. —— Group Two: Vegetables — At least three servings daily, includ ing at least one dark, leafy green vegetable. Plaa advises that at least one serving of vegetables be cooked. Group Three: Fruit — One to four pieces, including a raw fruit that provides vitamin C, such as a citrus fruit, strawberries, or can taloupe. Group Four: Milk, Dairy Pro ducts, and Eggs — Two to three glasses of milk daily, or yogurt, o cheese. Eggs are optional. Nc more than four eggs per week. Plaa emphasizes some other concepts as well. Vegetarians should choose foods that are high in nutrients, she says, and avoid foods that have high sugar or fat content. It is also important that the vegetarian get enough calories, Plaa stresses. Plaa suggests that the veg etarian eat five to six small meals daily, because the high fiber of most vegetarian diets fills the stomach faster than traditional diets. “A variety of foods," Plaa adds, provides a greater chance for meeting nutrient needs.” Variety is essential in planning a festive and memorable holiday dinner. If a meatless Thanksgiv ing Day dinner is in order, con sider the nutritious holiday menu that follows. It combines a pleas ant variety of flavors in a colorful and savory alternative to the tra ditional Thanksgiving meal. Graphic by Jan Brown Thanksgiving Lentil Nut Ring 2 cups looked, drained lentils V2 cup milk, or tomato puree 11/2 cups dry whole wheat bread crumbs 2 tablespoons soya flour 1 1 cup chopped walnuts 1 medium onion, finely chopped 1 cup finely chopped celery 1 cup grated carrots 1 teaspoon salt 1 teaspoon each of sage and thyme 1 teaspoon rosemary or mar joram 1/4 cup sunflower seed meal Combine all ingredients and mix thoroughly. Use a greased ring mold or loaf pan, sprinkling the bottom and sides with fine bread crumbs. Bake in a 350 de gree oven for 60 to 75 minutes. Let stand 5-10 minutes before unmolding. Unmoid onto a plat ter. The center can be filled with green peas, or another vegeta ble. garnish with carrot curls and fresh parsley. Serve in slices with baked yams, squash or sweet potatoes. The lentil nut ring may be served with a simple brown gravy. Workers left in the dark r\ power laiiure on cam pus slowed activity in Johnson Hall and other buildings Tuesday, closing the library and leaving many electricity-dependent office workers stranded. A transformer in the Computer Center malfunc tioned at 3:30 p.m., and caused the outrage. Reason for the malfunction is unclear, but the power was returned to the build ings (except the Computing Center) by 9 p.m. worKers originally thought the source of the problem was the corpse of a cat that had crawled into a circuit box. The failure affected about 20 buildings between Franklin Boulevard and 18th Avenue, and between University Street and Kin caid Street. Power in the Computing Center should be restored sometime today, according to Univer sity workers. i Big Mouth Is Here IN OREGON Big Mouth from Mickey's Molt Liquor The 41/2% brew is now available at your local supermarket or tavern. Patrick Distributing Co. 915 Shelley Spfd. 726-1461 197S G HEILEMAN BREWING CO . INC LA CROSSE. WISCONSIN AND OTHER CITIES Menus for a vegetarian Thanksgiving Brown Gravy Brown 2 tablespoons of whole wheat flour over medium heat in a dry, heavy-bottomed skillet. Add 2 tablespoons margarine. Stir flour and margarine together as margarine melts, for 3 to 4 mi nutes. Add 1 cup milk slowly, stir ring constantly, and bring to a boil to thicken. Add salt and herbs and spices to taste. Makes 1 cup. Pear and Grape Salad Arlene AnibaJ of Eugene re commends this colorful fruit salad: Prepare a dressing of yogurt, cottage cheese, and a small amount of frozen concen trated apple juice (to sweeten). Pour over fresh pear halves, on a bed of lettuce. Cover with halved red grapes. Top with alfalfa sprouts. Vegan Pumpkin Pie Anibal’s pie contains no sugar, eggs, or milk. Canned skim milk can be substituted for the cashew milk and cashew cream. Makes ene 9-inch pie. 11/2 cups canned pumpkin (or fresh cooked pumpkin) IV2 cups cashew milk (see below) 12-16 pitted dates 4 tablespoons thick cashew cream (see below) 'A teaspoon ground cardamom 2 tablespoons cornstarch or arrow root starch Vz teaspoon salt 1 teaspoon vanilla or maple iavoring Mix cashew milk, and dates in alender until smooth. Combine all ngredients in a bowl, folding cashew cream in last. Bake in jnbaked pie shell at 400 degrees or 10 minutes. Reduce heat to 525 degrees, and bake until filling s set, about 40 minutes. Cashew Milk: Blend (in blen ier) Vs cup raw, washed cashews n 3 cups water until creamy imooth. Cashew Cream: Blend V2 cup aw, washed cashews in 1 cup vater until smooth. WE ARE BACK at the "Old Stand” Donna Stewart & Sue Paris Now at Hair Pen (Formerly Hair Faire) 1410 Orchard 343-5970
