Page K 1 he Portland Observer June 20, 1990
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Fruits and Vegetables Make Great
Desserts and Entrees
Meat doesn’t always have to be the
main attraction of a meal; nor does
dessert always have to be the traditional
cake, pie, or cookies.
How about featuring vegetables in their
creative forms instead of meat?
Use your imagination or creative recipes
and give fruit a chance to be the * ‘apple”
of your meal.
‘‘Although fruits and vegetables are
packed with taste and nutrition, they are
often overlooked as entree and dessert
options. You’re missing a lot if you
ignore them,” said Victor Menashe,
M.D., President of the Oregon Affiliate
of the American Heart Association.
‘‘Vegetables are sensible, healthful in­
gredients that can complement a meal or
easily stand alone as the main dish. Plus
they can give your diet a cholesterol and
fat break,” Menashe said.
Household tip: When painting doors
or near windows, put a layer of pe­
troleum jelly on the doorknob or
window edges to keep paint from
sticking. When finished painting,
simply clean of petroleum jelly.
In fact, the AHA recommends that you
eat meatless or low-meat dishes several
times a week. But a meadess meal
doesn’t have to be tasteless.
Remember, vegetables provide a vari­
ety of main entree choices. All you have
to do is use your imagination.
Don’t desert ripe, sweet, plump, juicy,
nutritious fruits as dessert options.
Not only are they great sources to satisfy
an after-meal sweet tooth, but they are
also cholesterol-free, low in fats and
high in vitamins and minerals.
The American Heart Association die­
tary guidelines for healthy American
adults recommend two to three servings
of fruit or real fruit juice a day. One
serving is equal to a medium-sized piece
of fruit or a half cup of fruit juice or
canned fruit
Household tip: If your sink is clogged
(and plunging won’t work), if you
don’t have a sink unclogger prod­
uct put a few tablespoonfuls of baking
soda down the drain and pour about
one-fourth cup of vinegar in. It
should do the trick!
COOL SUMMER CUCUMBER SALAD
1 can 10 3/4 oz cream of celery soup 1/4 cup chopped peppers
1/2 cup sour cream
2 tblsp. finely chopped onion
Pepper to taste
4 med. cucumbers, sliced thin
Combine all ingredients, adding cucumbers last. Chill. Serve on salad
greens. Garnish with tomato and parsley. Makes 4 cups.
I f you have any recipes, household hints, food events, or health/nutrition
questions, please send them to: Angelique Sanders, c/o the Portland Observer,
4747 N.E. Martin Luther King, Jr. Blvd., 97211. I test everything before
including it, and reserve the right to edit or otherwise alter contributions before
publication
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Produce Tips
Spicier, m ore flavorful veggies: You can “ jazz up” vegetables with this easy
lemon-butter sauce: melt 1/4 cup butter or margarine in a saucepan (or microwave
in a small dish). Add one teaspoon oregano or any other Italian spice. Sprinkle with
pepper and stir, turnoffheat. Add 1/8 cup lemon or limejuice and stir immediately
before pouring over green beans, peas, corn-on-the-cob, artichokes, or any other
vegetable.
Shopping hint: If your family goes through produce rapidly, you might consider
going to a produce-specialty market (such as Com o’s on Martin Luther King, Jr.
Blvd.), or even to a U-pick farm and getting the family involved. Children gener­
ally don’t mind--and indeed, even enjoy-picking fruits and vegetables; also, if they
see where the food came from and had something to do with the selection process,
they should be less reluctant to eat it. Additionally, the pcr-pound price is much less
this way!
Health hint: Keep a watchful eye on the nutrition information on canned fruits and
vegetables: often, many vitamins are removed from produce during processing.
Also, avoid fruits packed in heavy syrup: the first or second ingredient should not
be sugar or com syrup. Additionally, try to buy generics or store-brands when pos­
sible: the government regulates the nutritional standards, and they are generally
comparable in quality to name-brands.
Seasons for Fruits and Veggies
Try and buy produce in-season. While you can get most produce year-round, i f it
is out-of-season, it is either from a greenhouse or imported from another stale, and
is more costly.
W inter: apples, artichokes, cabbage, cauliflower, celery, onions, oranges, pears,
potatoes, squash
Spring: apricots, artichokes, asparagus, carrots, cherries, lettuce, new potatoes,
onions, oranges, peas, radishes, strwberries, spinach
Sum m er: apples, cucumbers, grapes, green beans, lettuce, melons, nectarines,
peaches, peas, radishes, tomatoes
Fall: apples, chestnuts, cucumbers, figs, grapes, lettuce, pears, spinach, sweet po­
tatoes. zucchini
uthie's
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Call 289-1479
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R uthie S ays :
"Please Say No to Drugs"
W
t E
h ? S E
TO limit
quautities
Meatless Recipes
Some tips on this recipe: it doesn't
specify how to cut the zucchini, but I
recommend either slicing it very thinly
or shredding. Shredding it makes the
dish easier to eat, but quite juicy. Also,
one should up the spices and onions to
enhance the fla vo r-it's otherwise a bit
weak. It seves six, is
.
rich in vitamins, and • • •
has 130 calories per
serving.
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THE FRIENDLIEST STORES IN TOWN SINCE 1908
SPECIALS EFFECTIVE JUNE 19th thru 24th, 1990
MEMBER OF UNITED GROCERS
Ad Prices Effective 6/20 Thru 6/26/90
Safeway is in your Neighborhood to Stay
Zucchini Cheese Casserole
This meatless recipe is rich in vitamins,
big on taste, and has only 130 calories
per serving. It serves six.
3 medium zucchini squash
1/2 cup chopped onion
2 fresh tomatoes, sliced
2 tablespoons oil
1 pound low-fat cottage cheese
1 teaspoon basil
1/2 teaspoon oregano
1/3 cup Parmesan cheese
Saute zucchini and chopped onion in oil.
Whip cottage cheese with basil and oreg­
ano in blender. Place alternating layers
of zucchini, cottage cheese and tomato
in a 1 1/2 quart casserole dish. Top with
Parmesan cheese.
Bake at 350 F, uncovered, for 25-30
minutes.
SAFEWAY
Juicy, Plump
Fryer
Hindquarters
Approximately 5-Pound packages. Plump,
juicy and tender hindquarters. Great
summer treat for outdoor barbecue, or
broil, bake or pan fry. You’ll enjoy this
delicious poultry any day, anyway!
Blackberry Muffins
1 cup blackberries
1 4 cup flour
1/2 cup sugar
1 cup flour
1/2 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1/8 tsp nutmeg
1-1/2 cup oatmeal (quick cooking)
1-1/2 cup buttermilk (low fat)
1 lemon: juice and grated rind
Dredge blackberries with the 1/4 cup flour,
discarding excess flour Sift the 1 cup flour with
baking soda, baking powder, cinnamon, and
nutmeg Mix buttermilk with the lemon rind and
juice and blend with oatmeal, sugar and the
remaining drv ingredients. Fold in the bemes Fill
muffin tins 3/4" full and bake muffins at 375°
for 30 minutes Makes 12 muffins
Per muffin: 109 calories, trace fat,
1 1 mg cholesterol,
50 mg sodium
try Berry Sorbet
is is a good-for-you dessert, with low
and only 67 calories per 1/2 cup
ving.
i l cups frozen no-sugar-added black-
•ries, slightly defrosted
easpoon frozen orange juice concen-
te
easpoons water
easpoon brandy, or cognac (optional)
a blender or food processor, process
¡redients until smooth, scraping sides
needed. Serve immediately.
S m aller Packs......... Lb. 5 9 e
Flav-R-Pac
O range Ju ice
Florida
frozen
concentrate,
12-Ounce can.
For a refresh­
ing juice,
just add
water & mix.
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