Rainbow Trout & Aquaculture For All The Right Reasons
quaculture or fish farming offers
a number of benefits to the
A consumer.
It provides the answer to
many health and safety concerns
about seafood. Rainbow trout, one
of the most popular cultivated spe­
cies, is raised in pure spring water
and receives a regulated, high-pro­
tein diet. This controlled environ­
ment protects the fish from contam­
ination Management of growth and
spawning cycles insure year-round
supply and low pricing. At Clear
Springs T rou t Com pany, the
world’s largest trout producer, lo­
cated in Buhl, Idaho, all trout are
packed under full-time government
inspection.
Rainbow trout is a smart choice
for health and budget conscious
shoppers. One of the best values in
the seafood case, delicious rainbow
trout is low in calories, cholesterol,
fat and sodium. It is an excellent
source of niacin, potassium, vitam­
ins Be and B12. One 3.5 ounce
serving provides 45% of the U.S.
Recommended Daily Allowance for
protein. Perhaps most important,
rainbow trout has one of the highest
levels of omega-3 fatty acids, the
unsaturated, cholesterol-fighting,
"good" fat.
Since trout takes only 5-10 min­
utes to prepare, it’s perfect for the
busy summer season. Convenient
boned and fillet styles are available,
as well as, the traditional whole
variety, delivered fresh to grocers
and seafood shops nationwide.
Most stores will fillet a whole or
“dressed” trout while the customer
waits.
For all the right reasons, try the
following recipe for Grilled Rain­
bow Trout with Sesame-Soy Butter.
For more rainbow trout recipes and
buying tips, send a self-addressed,
business size, stamped envelope to:
BBQ ’90 Trout Recipes, c/o SY&T,
1000 Sansome Street, Suite 375,
San Francisco, California 94111.
GRILLED TROUT WITH
4
Rainbow Trout fillets
(4 ounces each)
1
s/i teaspoon light soy sauce
Marinate rainbow trout in teriyaki sauce for 15 minutes, refrigerated.
In a bowl, combine butter and remaining 3 ingredients with a fork; set
aside. Over hot coals, place trout fillets flesh-side down on oiled grill and
cook about 2 minutes. Gently turn trout with a spatula, continue to cook 2
minutes longer. Serve immediately with dollop of Sesame-Soy Butter.
Makes 4 servings. Approximately 250 calories per 4 ounce serving, 32 g
protein, 3 g carbohydrate, 13 g fat, 98 mg cholesterol and 650 mg sodium.
*Or use home-made teriyaki sauce for marinade.
I f you have any recipes, household hints, food events, o^ health! nutrition ques­
tions, please send them to: Angelique Sanders, d o The Portland Observer,
4747N.E. Martin LutherKing,Jr. Blvd., 9 7 2 1 1 .I test everything before includ­
ing it, and we reserve the right to edit or otherwise alter contributions before
publication.
Q: What are Saturated Fats?
A:
A : These are fats that usually harden at
room temperature: they are found in
animal products and in some vegetable
products. They tend to raise the level o,
cholesterol in the blood, so they are
limited in this plan
Saturated animal fats are found pri­
marily in beef, veal, lamb, pork and
ham, in butter, cream and whole milk;
and in cheeses made from cream and
whole milk These foods also contain
cholesterol.
Saturated vegetable fats are found in
many solid and "hydrogenated" short­
enings, in coconut oil, cocoa butter,
palm oil and palm kernel oil. They are
sometimes advertised as "cholesterol-
free," which is true: however, they are
very high in saturated fat and should be
avoided. These oils are often used in
store-bought bakery products, candies,
fried foods and also in nondairy milk
and cream substitutes Read labels
carefully to avoid these products.
2 tablespoons butter or
margarine, softened
2 tablespoons sesame seeds,
toasted
Household tip: Put petroleum jelly
on thread before threading a needle,
and it will slide in easily.
Questions & Answers
C: W?iit is Atherosclerosis?
SESAME-SOY BUTTER
3 tablespoons teriyaki sauce*
teaspoons finely chopped
green onion
Health & Nutrition
Atherosclerosis is a slowly developing
process in which the lining of the ar­
teries (blood vessels) becomes coated
with fatty substances (lipid deposits)
such as cholesterol.
These deposits result in narrowing
and scarring of the channels through
which the blood flows. Eventually an
artery may close off completely, either
because the deposits have grown to­
gether, or because a blood clot plugs
up the narrowed passage. Whenever an
artery is blocked, damage occurs in the
part of the body that the blocked artery
supplies. If the blockage occurs in an
artery serving the near: muscle (a coro­
nary artery), a heart attack can result.
If it occurs in an artery supplying the
brain, a stroke results.
Most people have atherosclerosis in a
mild form and live to an old age without
troublesome symptoms. In others the
deposits and narrowing progress rapidly,
setting the stage for heart attacks in the
prime of life.
We have good evidence that most
people, including those who have a
family history of heart disease or high
blood cholesterol levels, can reduce a
major risk of having a heart attack by
following a cholesterol-lowering plan.
You can also cut your heart attack risk
by quitting smoking and getting medi­
cal treatment to control high blood pres­
sure or diabetes.
Q: V/rat sre Hydrogenated Fats?
A:
These are fats and oils changed from
their natural liquid form to become
more solid, such as most margarines
and shortenings. They may be partially
or almost completely hydrogenated.
Avoid completely hydrogenated oils;
they resemble saturated fats. Many
margarines contain partially hydrogen­
ated oils and may be acceptable if they
contain twice as much polyunsaturated
as saturated fat.
Q: What are Polyunsaturated Fats?
A:
These are oils from vegetable products
such as safflower and sunflower seeds,
corn, soybeans and cottonseeds, which
are usually liquid at room temperature.
They help lower the level of blood
cholesterol by helping the body get rid
of excessive. newy formed cholesterol.
Q:
What are M ore unsatu rated Oil »?
A:
These are liquid vegetable oils such as
canola and olive oils. Recent evidence
indicates that they may be as effective
as polyunsaturated oils in decreasing
blood cholesterol levels. Some scien­
tists believe that more evidence is
needed to firmly establish this, however.
R
American Heart Association
Fat and Cholesterol Chart
Total Fat
(«rama)
M eat/Poultry/FIsh
B ed arm roasted
lean only, 3 oz
Ground beef, cooked
lean. 3 oz
Beef liver, fried. 3 oz
Chicken, roasted
without skin, 3 oz.
Halibut fillets, broiled
with margarine. 3 oz.
Eggs
j Egg. , large
1 yolk
1 while
•
3
77
15
a
9
2
80
372
•
2
76
6
1
48
6
2
0
274
0
trace
Dairy Products
Milk, whole. 1 cup
Milk, skim. 1 cup
Cheese, Cheddar, 1 oz.
Cheese, mozzarella.
part skim milk, 1 oz
Butter, t tbsp.
8
1
9
7
15
31
Breads/C ereals/
Grains
Bread 1 slice
Bagel. 1
Doughnut, yeast. 1
Oatmeal. 1/2 cup
Rice, plain, 1/2 cup
Cookie, oatmeal, 1
1
2
13
1
trace
2
trace
trace
5
trace
trace
1
0
0
21
0
0
1
Fruits/Vegetables
Potato, baked. 1 med
Potato, tried. 10 strips
Cabbage. 1/2 cup
Apple, 1 med
Banana. 1 med.
trace
8
trace
trace
1
trace
3
trace
trace
trace
0
0
0
0
0
12.8
114
13.6
5
2
1.7
12
0
0
Fats/Oils
Lard. , tbsp
Margarine. 1 tbsp.
Vegetable oil, 1 tbsp
(excluding palm, palm
kernel & coconut oil)
—
uthie's
b-it BBQ Sauce
Call 2 8 9 -1 4 7 9
R uthie S ays :
"Please Say No to Drugs"
The Allergy Answer Man
Tips To Tame Allergies
Safeway is in your Neighborhood to Stay
and 10 a.m. when pollen levels are
highest.
• Keep windows closed in your
home and when driving your car.
• Keep cool. Ten degrees cooler
than outside is ideal. Be sure to
keep air conditioners and humidifi­
ers clean or you may end up blow­
ing allergens around your home.
• Dry clothing and bedding in­
side, or in a drier, rather than out­
doors where they will collect pol­
len.
• See your doctor before you have
symptoms. New medications, such
as Hismanal* (astemizole), may
give you the symptom relief you
need without the unpleasant side
effects, such as drowsiness, you have
experienced with other medications.
• Avoid alcoholic beverages dur­
ing pollen seasons; they contribute
to swelling of blood vessels in nasal
passages.
• Wear glasses or sunglasses
outdoors to protect your eyes from
pollen.
Tillamook 2-Lb.
Medium Cheddar
Finest Quality
Natural Cheese
for Your
Enjoyment!
Fresh Tender
Sweet Corn
From California’s
Coachella Valley
A summer time
favorite!
Understanding
Your Body_
The Role of the Liver
The liver, one of the most
plex organs you have, serves as the
body's main processing center and
one of its major storehouses of food.
The liver is responsible for the
chemical breakdown of drugs into a
form that the body can use. There
are enzyme systems in the liver
which can perform this function.
These enzymes may be affected by
many drugs. For example, some
drugs used in high blood pressure,
asthma, and ulcer therapy interact
with other drugs. The result is an
alteration of the amount of drug in
the blood, which could produce
adverse reactions.
However, some drugs have a
lower potential for interaction than
others and are equally as effective.
If you are taking several medica­
tions, ask your doctor or pharma­
cist about these alternatives
Lean
Ground Beef
Max. fat 22%
for burgers, meat
sauces, meat loaf.
Approximate
5-Pound Chub.
t.
■
6
33
5
30
3
Ad Effective 6/13 Thru 6/19/90
SAFEWAY
5
trace
5
11
1744 NE Morgan / Portland, Oregon 97211
health hints
Allergies are nothing to sneeze
at. This year, many health experts
are predicting a severe allergy sea­
son. Although it’s not possible to
avoid every potential allergen, with
some planning you can get through
the season with a drier nose. Here
Saturated UrvOiaBiaf —1
or
Fai («rama) (rrwlH9»ami)