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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Jan. 7, 1982)
Page 2 Section II Portland Observer, January 7. 1982 Tax Shatter Program« through Lite Inauranca: IRA Keogh HR10 SEP Penelon/Proflt Sharing Plana Cooking w ith unsalted margarine Dietary restrictions for salt con sumption are more common among Blacks, who are twice as likely to de velop high blood pressure as whites. A watchful eye for unnecessary salt used in snacking is one effective and Everyone who is concerned about salt in their diets should try unsalted margarine. I t ’» a terrific substitute for butter or regular margarine, and is now available in your super market’s dairy case. easy way to reduce the problem. Split Pea Spread and C aponata are two n u tritiou s and delicious spreads for fresh vegetables and pita bread. Use them as appetizers for company. Split Pea Spread is made with protein-rich dried peas. Lemon ju ic e, unsalted m arg arine, garlic and cumin add flavor to this smooth m ixture. C aponata is an eggplant spread w ith an Ita lia n accent. In both recipes, the margarine distrib utes and blends the flavors together, while the spices add the zest. CAPONATA I medium eggplant 6 tablespoons unsalted margarine Vi cup chopped onion I clove garlic, minced Vi cup diced green pepper Vi cup diced fresh tomatoes Vi cup water % cup red wine vinegar 1 teaspoon sugar 1/8 teaspoon pepper Peel eggplant; cut in to Vi-inch cubes. Heat 5 tablespoons unsaltcd margarine in a large skillet over me dium heat. Add eggplant and saute until it turns brown. Remove from skillet and set aside. Add remaining m argarine to s killet; saute onion and garlic until golden. Stir in green pepper, tomatoes and water. Cover Sodium from split pa« spread and Caponata are tw o nourishing, delicious snacks. tables, and vegetables and fru its that can be served with the skins are recommended. W hole grain breads and cereal products are also high in fib e r. Whole grain products can be used as extenders in meatloaf and casserole dishes. Some high fiber snacks are popcorn and raw fru its o r vege tables. •’ Remember that preparing food •from scratch’ gives you more con trol over the amount o f fiber in your diet,” Bakke says. "B u t, if you de cide to use convenience foods, or ‘ fast foods’ from restaurants, sup plement them with fresh fru its and vegetables.” Increasing the fiber content isn’t difficult, but it does take some time to consider your earing habits and plan some changes that w ill work for you, Bakke concludes. Lloyd Bldg., Suite 1033 • 700 N.E. Multnom ah St. Portland, Oregon 97232 • 232-1189 Sodium: 10 mg. per serving. S P L IT PEA S P R E A D ‘T&iys IN P O R T L A N D S IN C E 1 9 0 5 V) cup dried yellow split peas 3 cups water Vi cup sesame seed Vi cup lemon juice I/« cup unsalted margarine, melted I medium clove garlic, crushed 1/8 teaspoon ground cumin 3131 N. Lombard • In a large saucepan combine split peas and water; bring to a boil. Re duce heat to medium low and sim mer, uncovered, about I hour, until liq u id is absorbed by peas. C o ol slightly. In blender container or food pro cessor com bine sesame seed and lemon ju ice; process u n til fa irly smooth, about I minute. Gradually add unsalted margarine, processing un til m ixtu re is sm ooth. Add cooked peas, garlic And cumin; pro cess until smooth. C hill until ready to serve. Makes I ’4 cups Sodium: 5 mg. per tablespoon 2896572 •P o rtla n d POST OFFICE IN OUR STORE Use VISA & MASTER CARD 75th Anniversary Sale — ■■M M M M M M M M aaaM aaaiaBM M aaM aaiM aBM M aaBM M aB V a lu a b le Coupon 501 Shrink to Fit Reg.2100 LE V I-JE A N S 129.9 C oupon Good Til Jan. 16 o GRADE A Manor House. Arkansas Grown Prices Effective W ed . Jan. 6 Thru T u es., Jan. 12 A t S afew ay in the Portland Area. Sales Lim ited To Retail Quantities Beef Arm Roast ( i J S ! ) Safeway Quality Beef ¡L C Hearty Chuck Flavor f iavorful Chuck Roast Ovenjoy -, Bread Lb. 'Wh» j _ Blade Pork Steak Famous Pork Steak Blade Cut Broil. Braise, or Pan Fry 24 oz Scotch Buy Sliced Great On Sandwiches ia ■ > APPLE JUICE 99 12 2-Lb. Pinto Beans I Town Gram Hm 4 - I Seneca Apple Juice Lucerne Yogurt Lucerne Ice Cream K A Dishwasher Compound Mead Filler Paper Pee Chee Portfolios 99' 4. »1 3,0.85' H o u m ; Fancy. Jumbo Size Navels 'The Cream 01 The Crop The Best" »U /P I1 G in n c n tiatr 61 H it/ Plani 'n »• mi .it1 Style Pm Stated im b <>/ Commet Vanilla Per ,ni Divani y .Mined fla v in • , Gal While M.iqu b5 »/ Wide ur College Hiili- J00 ‘»tatet i All S e r fw i P im Polio- fa SHOP ¡ i l ■ENOW'S L w row BRANDS you knew V A R I I T I t S y » « lik e S IZ IS y o u w a n t • »41 ! 1 » MHwaMjk.« • , < h » a • • • • Tomatoes I A (••• IvAinda « j j r^ g M f H. • <wa*b I llnd A M I O t.MR • a f I O « vistan N flyv G o ^ e ia y • A W ae» « U.ntlda A a r « a . M U I« O s - » a •X) A * • • '87*»d •* 5 I • Oak Or«w« « « « • • • a T» t s Lb. raanurna» City F xtia I arge y.nft Ripened For Salad' lb Bell Peppers I arge Green Stuffin' Si/e c Safeway Tasty Nuggesl - in k , Sunkist Navel Oranges FAMILY SOCKS Mens Boys Girls 02 50-Pound Dog Food $ |4 9 »70/ |)4O| 29 99 Town House Hormel cS ^ C o rn e d Beef Soups Vegetable or Vegetarian Vegetable 1075 02 M Cling Peaches Vegetable Oil. 20* Off Label 3 ,51 VWtTAW* * SOUP v V £ Wesson Wheal or White 22 5 IS? Walter F. Amen, Jr. SAFEW AY F ib e r im p o rta n t fo r p ro p e r d ie t More and more people are becom ing concerned about the fiber content in their diets these days, according to Marilyn Lunner, Clackamas County Extension agent. Fortunately, it ’s not d ifficu lt to determine whether your diet is high or low in fiber. Diets that are low in fiber usually include many refined or hightly pro cessed foods that are high in sugar and fat, says Marilyn. Diets that are high in fib er include whole grain breads and cereals and a variety o f fruits and vegetables including some that are raw. I f your diet is low in fiber and you want to increase it, Margaret Bakke, Oregon State University Extension nutrition specialist suggests the fol lowing. Include fruits and vegetables that are high in fiber in the diet. Berries, pineapple, celery, green leafy vege call and simmer u n til green pepper is tender, about 10 minutes. Return eggplant to skillet. M ix in vinegar, sugar, and pepper. C o n tin u e cooking 15 m inutes, s tirrin g fre quently. Chill several hours or over night before serving. Makes 6 servings. 2 5 c OFF $ -,5 9 $ 2 « $-| 67 4 67' PANTY HOSE S alw ay Control Top Heintoicert lo e or Sandle Toe Pan 6 7 $1 SAFEWAY
