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
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APPLE JUICE
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$ |4 9
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Town House
Hormel
cS ^ C o rn e d Beef
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Vegetable or Vegetarian Vegetable
1075 02
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Vegetable Oil. 20* Off Label
3 ,51
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Wheal or White 22 5
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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 «
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4 67'
PANTY HOSE
S alw ay Control Top
Heintoicert lo e or
Sandle Toe Pan
6
7
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SAFEWAY