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Portland Observer December 6. 1979 Page 7
Holiday foods can be nutritious
Old Fashioned Burgoo
Souper Suppers
When that bone-chilling late win
ter wind is w histling outside and
frost is in the air, few dinner meals
give as much sustenance to the body
and spirit as a large, steaming bowl
of good soup. Essence food editor,
Venezuela Newborn, suggests using
leftovers (vegetables and meat) to
prepare one o f her own m ou th
watering soup dishes your family will
long remember:
rabbit are tender enough to remove
meat from bone. When chicken and
rabbit are cool enough to handle
w ith fingers, remove meat from
bones and return meat to pot. Bring
to boil again. Add tomatoes, corn,
carrots, onions and cabbage. Simmer
fo r 2 hours. Add rem aining
vegetables and seasoning. Cook for
another hour until all vegetables are
done. Add brandy. Burgoo is self
thickening. Serve with onion spoon
bread. Serves 12.
OLD FASHIONED BURGOO
(Pictured)
21 lbs. chuck (cut in 1-inch cubes)
1 stew ing chicken, quartered
1 rabbit (skinned and quartered)
% lb. salt p ort (diced)
3 large cans beef bouillon
1 large can w h o le to m a to e s (2
lbs. 3 oz.)
4 cups w hole kernel corn (canned
or frozen)
2 cups sliced carrots
2 cups onion, coarsely chopped
4 cups sliced cabbage
4 cups diced w h ite potatoes
3 cups green lim a beans (fresh or
frozen)
2 cu p s o k ra , s lic e d (fre s h or
frozen)
2 tablespoons salt
1 tablespoon black pepper
2 tablespoons chopped parsley
1 teaspoon ground sage
1 pod red or green h o t pepper
(chopped)
3 ta b le s p o o n s W o rc e s te rs h ire
sauce
% cup brandy
Place chuck, chicken, rabbit and
salt pork in 8-10 quart pot. Add
bouillon and 3 cans o f water. Sim
mer about I hour until chicken and
"B e
s ile n t
a lw a y s
ONION SPOON BREAD
2 cups ye llo w cornm eal
2 cups boiling w ater
2 cups m ilk
2 teaspoons salt
3 teaspoons baking pow der
4 teaspoons butter
1 cup chopped onions
4 egg yolks, w ell beaten
4 egg w hites, s tiffly beaten
In large saucepot, combine boiling
water and I cup o f milk; gradually
stir in cornmeal, making sure the
m ixture does not become lumpy.
Cook 10 minutes (mixture will look
like mush). Remove from heat, add
salt, baking powder and remaining
m ilk. Melt butter in skillet, saute
onions in butter for 5 minutes until
transparent but not brown Remove
onions from heat and add to cor
nmeal. M ix in beaten yolks, stir
vigorously, fold in s till egg whites.
Grease a 9” X 13” X 2” baking pan
or I'/i-q u a rt souffle dish well with
shortening or lard; pour mixture into
pan or so uffle dish. Bake in
preheated 350 degree oven fo r I
hour. Spoon into soup bowl and add
Burgoo. Serves 12.
w hen
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Filling:
2 eggs, separated
’A cup honey
1 tablespoon lem on juice
1 teaspoon grated lem on rind
'A teaspoon vanilla
2 blocks to fu
Topping:
2 tablespoons cornstarch
3 cups chopped straw berries
1'A cups juice of straw berries
w ith w ater
'/» cup honey
'/« teaspoon salt
M ix crust ingredients. Press into
bottom o f 9-inch Springform pan.
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G R EA TES T RISKS
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C liffo rd J. Campbell, Jr
AGENCY
MANAGER
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Savo 26' oa 2
I IM ir tM n o
Crust:
1'A cup honey graham cracker
crum bs
3
ta b le s p o o n s
m e lte d
m argarine
1 tablespoon honey
In a small bow l, combine the
falafel mix and water; let stand 10
minutes. Mix in beef or turkey and
onion. Shape mixture into 36 meat
balls, each 1 inch in diameter. Place
meatballs on a 10X15 shallow rim
med baking pan and bake in a 450
degree oven for 10 to 15 minutes or
until browned. Remove from oven;
set aside. In a 10-inch frying pan
over medium heat, melt the
margarine. Add the mushrooms and
saute until golden brown, about 8
minutes. Assemble each appetizer by
S h o u ld ers
Save 79'
© iC iarof Final Me»
STRAWBERRY TOFU
CHEESECAKE
FALAFEL M EATBALLS AND
MUSHROOMS
'A cup dry falafel mix
'/« cup w ater
1 pound ground beef or turkey
'A cup fin e ly c h o p p e d g re en
onion, tops included
2 tablespoons margarine
3 dozen (1 '/« pounds) small w hole
m ushroom s
S afeway ] Big
Bake in a 300 degree oven for 5
minutes; cool.
Blend egg yolks, honey, lemon
juice, rind, vanilla and half o f tofu
u n til sm ooth. Add g ra d u a lly,
remainder o f tofu (chopped), con
tin u in g to blend u n til m ixtu re is
smooth. Beat egg white u ntil s tiff
and fold blended m ixture into egg
whites.
Pour over graham cracker crust
and bake at 300 degrees fo r 60
minutes, or until a toothpick inserted
in center comes out clean. Turn o ff
oven; open door to cool, leaving
cake in oven to prevent center o f
cake fro m d ropping. When fu lly
cooled, remove from oven and
remove side o f pan.
Dissolve cornstarch in liquid and
add honey. Cook over medium heat
u n til b o ilin g , s tirrin g constantly.
Add strawberries and salt; stir until
m ixture boils again and thickens.
Remove from heat, cool. Spoon
cooled topping over cake, letting it
drip down sides. Cool thoroughly
before serving.
This recipe is from the Oregonian
and credited to the National College
o f Naturopathic Medicine.
spearing a mushroom and a meatball
with a sturdy wooden pick. O ffer a
bowl o f tomato-based chili sauce for
dipping the appetizers. Makes 36.
and a typing teacher at Portland
Community College.
"People have to be very confused
about nutrition these days with all
the conflicting inform ation coming
out in the papers," she said. " I f I am
confused then I am sure other people
must be. 1 hope the workshop can
clear up some o f the inform ation."
M rs. Bales said she "c o o k s
healthier, but not health foods."
I've always cooked from scratch
and never used mixes so these
holiday foods are really nothing very
different for us,” she said.
During the holidays she entertains
fa m ily and friends w ith b uffets,
cocktails parties and a number o f
dinner parties at the Bate’ s Hillsboro
farm which includes an apple o r
chard, berry garden and vegetable
garden.
Here are some o f Mrs. Bates
recipes which she w ill share in her
holiday entertaining workshop:
H olida y foods can be low in
calories, high in nurtrition and high
in elegant taste in the opinion ot
Susan Bates, a Portland Community
College workshop teacher.
Some o f Mrs. Bates suggestions
include:
-Substitute neufchatel cheese for
cream cheese for lower fat and lower
calorie cooking.
-Substitute yogurt for recipes which
call for sour cream.
-Use tofu-a custard-like soy bean
product-instead o f either cream or
sour cream fo r a lo w -fa t, high
protein dish.
-Try falafel, a middle eastern flour
made o f dried garbanzo beans, in
stead o f meat for a crunchy low-fat
meatball dish.
“ The typical holiday foods have
lots o f butter and cream and calories,
but I think my recipes are every bit as
flavorful,” Mrs. Bates said. “ They
are not part o f the skim milk syn
drome, but very full and tasty so you
aren't aware o f the low calories at
the time.”
Mrs. Bates tries out recipes on her
15-year old son. He is a tan ot her
falafel meatballs. “ Anything my 15-
year old loves I just know others
would like,” Mrs. Bates said.
Her recipes fo r holiday enter
taining, which she w ill distribute
during the workshop, include the
falafel meatballs, strawberry tofu
cheesecake, curry-tuna-tofu dip, ap
ple fruitcake, Chicken Italian and
peanut sticks,
Mrs. Bates said she has collected
recipes for years which she believes
will help her family eat better.
“ None of us is overweight and we
least out very well on low
cholesterol," Mrs. Bates said.
She is a home economist and sub
stitute teacher in Beaverton School
District. Mrs. Bates is also a master’ s
degree candiate in business education
I
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Prices effective Wed.,
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D e v e lo p in g O f f e r
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