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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Dec. 1, 1993)
D ecember 01,1993 • T he P ortland O bserver P age 6 ; F ■ it Z ■ I \ | B M yr. g|> t i M f h ì n / ¿SsSx&x/ ’ J B w M 1 3> he ÿ n r ilanò ©faceriier g / w w F '' COUPON COOKBOOK CORNER Marion Joyce H e a r ty T u rk e y N o o d le S o u p UNDERSTANDING LABELS CAN SAVE YOUR HEALTH HEARTY TURKEY NOODLE SOUP Many of us need to significantly cut down on our intake of fats to lower our cholesterol levels. This can , — require making big changes in our diets. While 80% of Americans think good nutrition is important, less than 10% realize that no more than between 10% to 30% of daily calories should come from fat. Understanding how to calculate your fat intake is critical. You have to understand the fine print on labels on food packaging. One gram of fat equals 9 calories. Estimate how many calories you consume each day. Multiply that number by 30% ( or a lesser number depending upon how much you wish to restrict your fat intake). The resulting number is the maximum number of calories that should come from fat daily. For example, if you weigh 133 pounds, you take in about 2,000 calories each day. That means that no more than 30% of your 2,000 calories, i.e. 600 calories, should come from fat. To figure how many grams of fat that equals, divide 600 calories by 9. You should eat no more than 67 2 Tbsp. soft margarine 1 cup chopped onion 1 cup frozen carrots (sliced or diced) 1/2 cup sliced celery 2 quarts water 3 Tbsp. L.B. Jamison's Chicken Flavored Soup Base 2 cups uncooked medium egg noodles 2 cups diced cooked turkey DIRECTIONS: Saute onion, carrots and celery in soft margarine. Stir in water, L.B. Jamison's Chicken Flavored Soup Base and noodles. Heat to boiling, stirring frequently. Reduce heat and add turkey. Gently boil until noodles are tender and Jlavors are blended, approxi mately 8 to 12 minutes. Makes approximately 4 servings. Recipe curtesy Holsum Foods. grams of fat each day. Don't be fooled by manufacturers labels that could be misleading, such as ’’Low-fat" or "Low cholesterol" claims. For example, "low fat" milk which has 2% fat is only 1 % less fat than regular whole milk which only has 3% fat. It is smarter to use skim milk which has no fat. Make changes in your selections. A lot of the new low-fat and no fat products are great tasting. Non fat yogurts, salad dressings and low fat cheeses are often excellent alterna tives to higher fat products. Use less fat in cooking. There are many ways of making substitutions in recipes that will greatly benefit you and your family without sacrificing taste. Substituting no fat and low fat ingredients is a very Tips For Successful Homemade Soups Made With L.B. Jamison Soup Bases Taste the soup often. No matter how Hearty Turkey Noodle Soup is one of many satisfying homemade dishes you can make with leftover turkey and convenient, consistently good L.B. Jamison chicken flavored soup base. Photo courtesy Holsum Foods Bad’s heating Oil oils Best Cash Prices 104 NE Russell Portland, OR 97212 282-5111 PORTLAND OBSERVER Office: (503) 288-0033 Fax If: (503) 288-0015 Speedy Service Friendly Call for Quote! workers.” Congressman Wyden and Con gresswoman Furse introduced the b ill at the request o f Governor Barbara Tasteful holiday gifts Gift b a s k e ts of food get an especially w arm welcome d u r in g th e h o lid ay s, says K aren W ild e r, r e g is te r e d d i e t i ti a n and s ta ff n u tritio n is t for Total cereal. To create h ea lth fu l holi day g ifts of food, s t a r t w ith n u tritio u s recipes. Select recipes th a t are high in complex carb o h y d rates and low in fat. As you pack your holiday food b ask e t, use the recipe to help create a them e for your gift. W ilder h as these ideas to get you started : •A ssem b le a p asta b ask et th a t in clu d es a j a r of p rep ared p asta sauce, a selection of specialty p a s t a s a n d a p a s ta s e rv in g u ten sil. Tuck all the item s into a larg e pasta-cooking pot. • Collect chopsticks, rice bowls, fresh g in g erro ot, rice vin eg ar and a C hinese cookbook. Pack th em all in to a b a s k e t lined w ith red and gold fabric. •T eam pancake mixes from a sp ecialty shop w ith a selection of fr u it sy ru p s. A rra n g e th e ite m s on a w icker b re a k fa s t tray . •A rra n g e a bag of dry beans, fresh vegetables and your favor ite bean soup recipe in a large bean pot. • P lace a fresh -b ak e d lo af of w hole-grain bread on a bread board and w rap in a colorful ch e ck ered n a p k in w ith little ja r s of asso rted jam s or jellies. • Pack an asso rtm en t of herbal te a s and a tea ball in a brand new teapot. • Give th e tra d itio n a l fru it bas k et a new tw ist by presen tin g an a sso rtm e n t of dried fru its in a d eco rativ e fru it bowl or n u t dish. •L in e a b ask et w ith cloth n a p k in s an d tu ck in fresh-baked m uffins or scones plus all-fru it sp read or honey and hot cocoa mix. •A ssem b le a selection of spe c ia l t y coffees an d h o lid ay g in g e rb re a d on a d e c o ra tiv e serving plate. Or, su g g ests W ilder, p resen t frie n d s or fam ily w ith an in v ita tio n to y o u r hom e for a h ea lth fu l holiday meal. Continued from Metro Life U jim a plans to house four to eight women in a transitional unit at any one time for up to one year. These women w ill need “ support fam ilies” that live in the Sabin neighborhood to embrace them. Plans are being devel oped fo r mentoring guidelines and project protocols so that the support families w ill be mosteffective in their relationships with the Ujima women. Several social service providers have agreed to act as resource persons and trainers to the support families. Re cruitment for support families is cur rently in process. For more informa tion contact ShaRee Rhone, Ujim a Project Developer at SCDC, 1461 NE Prescott or call 503-287-3496. ™ « I I I I I Heat oven to 350°F. In microwave or over very low heat, melt ___ _ slightly. In food processor, puree all Ingredients, I ■ chocolate; cool * except chocolate and powdered sugar, until smooth. Add melted I I chocolate. Blend well. Pour into lightly buttered, 8-lnch square pan. I | Bake 20 minutes Sprinkle with powdered sugar. Cut Into squares. I |JPer serving: 107 cal., 3g fat, 1mg chol. J ■ a to a n d ru Oregon Fair Share & Oregon H ealth fiction Campaign p re s e n t a Community Forum Roberts. Specific provisions o f the legis lation w ould: • Exempt the State laws estab lishing the Oregon Health Plan from Federal preemption under ERISA; • Ensure that any State taxation o f employer-based or group health plans must be equitable to qualify for exemption from ERISA (a protection o f employers from discriminatory risk pool financing practices that have drawn legal challenges in other States); • Ensure that the Oregon Health Plan w ill not be supplanted by na tional health reforms u ntil a year after all other States have achieved com prehensive health coverage under Fed eral law. Clinton Health Plan .... — ------ — — Z.UUU.OUU llniericans each month lose their health insurance. Can you really haue peace uf m in i! about your family's health care? Saturday, December 11 Musician s Union Hall 325 NE 20th, Portland 10:00 a.m. - 12:00 p.m. Analysis of the effects of Clinton's Health Plan on our community Questions and llnsuicrs on Important aspects of the plan Opportunity for you to help shape health reform efforts For m ore I nform ation call: OFS 239-761 1 or OHflC 1-581-6830 The Season’s Best At Savings! SAFEWAY Prices effective December 1 through December 7,1993 at Safeway. SimKist® Seedless Oranges • arm; Size navel JL lb. Fryer Thighs or D rum sticks Country Pride Valu Pack SAVE UP TO 3 9 t lb. ■ a «; - A . 69 <• lb. E n joy E xtra S a v in g s W ith T h e N e w 'In-Store' S a fe w a y S h o p p in g G u id e Look In The This Week Magazine for your Safeway Shopping Guide for a complete list of specials on sale this week at Safeway! * >»• Available at your Safeway store. ■ ■ - J L — h „ 3/4 cup lowfat cottage cheese 3 egg whites 1 teaspoon vanilla extract 1/4 teaspoon salt Powdered sugar 3 ounces unsweetened * chocolate, chopped | 1 cup granulated sugar | 3/4 cup flour Continued from front egon is powerless to extend coverage to hundreds for thousands o f Oregon ’ s — J " d ELICIOUS LOWER CHOLESTEROL BROWNIES Wyden, Furse Transitional Housing Needs Support Families \ s./S R \ >*, i ? many times you’ve made the same recipe, or how detailed the recipe, the results w ill be slightly different each time. Car rots vary from bunch to bunch; one chicken is tender and tasty while another is tough and bland. Let soup cool slightly before tast ing. Y o u ’ ll be better able to distin guish each and every flavor if you remove a sample and cool it o ff briefly. I f your broth is bland, spice it up w ith additional soup base, salt, pep p er, m u s ta rd , sugar, g a rlic , Worcestershire or soy sauce, wine or any number o f herbs such as ground cloves, rosemary, thy me or bay leaves. Save leftovers for soup. Making soupputsalmostany leftovers to good use. A few common leftovers you can important way of cooking. use for soup are cooked vegetables, a variety o f meats, noodles and rice. Dress up soups w ith garnishes. To impress your guests, or just to suit yourself, top o ff your soup with a dollop o f sour cream, a sprinkling o f in ¡need parsley or other herbs, or an array o f croutons. Use soup bases to achieve “ from scratch” flavor in a fraction o f the time. A soup base is a dry, concen trated essence o f soup stock. When water is added, it immediately yields a delicious slock. W ith soup bases, soup preparation time is reduced from up to 10 hours to less than one hour. Soup bases also offer consistency; when prepared according io direc tions, soup bases yield the same re sults every time. - - ■ .... - -■ - ■■
