F ebruary 16, 1 9 9 4 • T he P ortland O bserver
P age A6
FOOD & NUTRITION
COUPON COOKBOOK CORNER
Marlon Joyce - The Frugal Shopper
Recipe Of The Month
ZESTY GET-UP-AND-GO SNACK
• 3 cups Cheerios cereal
• 3 cups Crisp Baled Bugles original-flavor com snacks
• 3 plain rice cakes, broken into bite-size pieces (About 3 cups)
• 2 cups fat-free pretzel sticks
• 2 tablespoons margarine, melted
• 1 tablespoon unsweetened apple juice
• 1 teaspoon Italian seasoning
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion flakes
Heat oven to 300. Mix cereal, com snacks, rice cake pieces and pretzels
in jelly roll pan, 15 l/2.x 101/2x 1 inch. Mix remaining ingredients. Drizzle
over cereal mixture; toss until evenly coated. Bake 10 minutes, stirring
once. Store in tightly covered container.
18 servings (1/2 cup each)
NUTRITION INFORMATION PER SERVING
Percent O f U.S.
1 Serving
Percent O f U.S.
1 Serving
RDA
RDA
Cholesterol ,m
0
65
Calories
4%
Riboflavin
2%
Protein
Sodium, mg
220
1
Protein,g
6%
Niacin
4%
Vitamin A
Potassium, mg 35
Carbohydrate, 11
*
Calcium
2%
Vitamin C
4%
Iron
2
Fat, g
* less than 1% ofU.S. RDA
4%
Thiamin
This recipe is from the Betty Crocker Supermarket Magazine, Low Fat,
Low Cholesterol.
(Dear ‘B etty Crociar
Q . What is pancetta and where
might I find it? E.P., San Bernadino,
CA
A. Pancetta (pronounced pan-
CHET-ah) is an unsmoked, cured
Italian bacon. Its salty flavor lends
itself to all kinds of Italian dishes.
Look for it in an Italian deli and keep
it no longer than three weeks in the
refrigerator and up to six months in
the freezer,
Q . I love angel food cake. Do
you have any suggestions to jazz it
up to serve to guests? L.R., Milwau­
kee, WI.
A. You can easily make a beau­
tiful dessert that is low in fat and only
appears indulgent.
Prepare angel food cake mix
and split into two or three layers with
a long knife. Spread a mixture of
frosting and fruit flavored yogurts,
or fruit-flavored jams between lay­
ers. Frost sides and top with whipped
cream and garnish with fresh fruit
slices.
Q. How can I keep a 2-pound
brick of cheese from molding after
it’s been opened? I’ve been keeping
it in an air-tight container, but still
find mold spots after a few days.
V.E.S>, John Day OR
A. You may get better results if
you wrap cheese tightly in plastic
wrap to minimize its exposure to air.
Belter yet, tightly wrap a small part
of the block that you’ll use in a day
or two and freeze the remaining
cheese in small sections. Tightly
wrap, seal in moisture-vapor-proof
wrap and freeze for three to four
months. Thaw in refrigerator so
cheese doesn’t crumble.
Tip Of The Week: Try substi­
tuting juice for some of the oil in
salad dressings. You’ll add extra
vitamins and flavor and cut the fat in
recipes.
Do you have a cooling ques­
tion? Write Dear Betty crocker,
Box 1113, Dept. Betty, Minneapo­
lis, MN 55440.
SAVE AT THE SUPERMARKET
WITH HEALTHIER MEALS
Most Americans think of meat protein as the main
part of a balanced meal, and eat much more animal
protein than they should. Recent scientific data indicate that extra protein
may create health problems. Meat protein from beef, pork, veal, fish and
poultry is the most expensive part of your food bill, so that if you buy less
meats, you will cut your food bills while improving your diet. 70% of
Americans' protein intake is derived from animal sources. Diets high in
animal fat have been strongly linked to many health problems including
coronary heart disease and certain cancers, such as colon, rectal, prostate
cancer, and high cholesterol levels. Too much protein may also contribute to
osteoporosis, the brittle bone disease. Studies have shown that feeding
animals a diet that is at least moderately high in animal protein makes
cancerous tumors grow more rapidly. Limiting their intake of animal protein
suppresses tumor growth. The National Cancer Institute studied the diets
of 6,500 people in 65 different counties in China, where eating habits and
disease rates vary tremendously among different regions. As the amount of
animal protein in the diet increased in the regions, so did the risk of coronary
disease and cancer. Most Americans eat at least one-third more protein than
in China. 70 percent of that protein from animal sources, compared with 11
percent in China. China also has a tower rate of osteoporosis.
The best diet contains 50 grams of meat, five to nine servings of fruits and
vegetables a day, and six to eleven servings of grain per day. It is recom­
mended that you eat meat or fish in three-ounce servings. This is a very small
portion, roughly the size of the palm of your hand. One of those servings will
provide about 50 percent of the recommended daily intake. Additional
protein easily comes from other foods in the diet. Most nutritionists
recommend eating no more than 20 to 25% of total calories from fat. Most
meats get more than 40% of calories from fat, so it is hard for big meat eaters
to limit their total fat to recommended levels.
For economy and health, stretch a small serving of meat or fish; mix it
with rice or pasta or add it to soups or stews. Mix meat in hamburger or
meatloaf with grated vegetables, grains, bread crumbs, rice, and soy
products such as tofu. Choose the types of meat and fish that are lowest in
fat. These are usually the least expensive cuts of meat.
Get used to serving large portions o, vegetables and fruits and keep the
meat down to 3 ounces of cooked meat. Your food bills will be greatly
reduced and you will be eating the healthy way. Here is an easy, inexpensive,
but delicious recipe for family meals or company feasts.
DAY 1 4 KATHLEEN SULUVAN HAS LOST
MORE THAN 8 LBS
DAY 1 KATHLEEN SULUVAN JOINS
WEIGHT WATCHERS
That's all it takes TM to
get a Superstart
It's wonderful news for peo­
ple in a huny to start losing
weight. It's the remarkable^
new Superstart program ,
and you’ll find it only a t z v
Weight Watchers
za V m
chor Kathleen Sullivan
had this to say after just
one week on Superstart
“For me getting started has
always been the hardest part
o f losing weight. But with Su­
perstart, Weight Watchers has
created an incredibly simple
and easy to follow weight loss
program that lets you see dra­
matic results quickly.
"After just a week I’ve lost
more than five pounds But
what’s really remarkable is
that I did it eating terrific
food, and plenty of it.
“And I’m not alone. People
who follow the program have
lost an average of more than
5 lbs. in just tw o weeks.
EASY CARROT SALAD
5 cups grated carrots
1/3 cup honey
3/4 cup raisins
1/3 cup non-fat yogurt
1/4 cup vinegar
Mix together thoroughly all Ingredients In bowl. Refrigerate.
NORTHEAST PORTLAND
M aran ath a C hurch
4222 N £ . 12th
(Enter on Skidmore)
Sat. 9; 30am
OPEN DAILY AT 6:00 AM
CATERING FOR ALL OCCASIONS!
S.W. 14TH AND YAM H ILL
PORTLAND, OREGON
(503) 241-5466
10% STUDENT AND SENIOR CITIZEN DISCOUNT
MISS BLACK OREGON USA PAGEANT SPONSOR
,
“I can’t wait to see how
much I've lost in my second
L Q \w e e k And there’s no ques-
^ ^ t i o n for me that I’ll stick
r , with Weight Watchers
k / X after I’ve completed
Superstart. I intend
to reach my goal."
.<$7 The two-week Super-
_
' start program works If you
want to see results quickly,
'
then you'll love Superstart.
As Kathleen says, “What are
you waiting for? Come and
do Superstart with me. And if
vou join now you pay only
$14 for your first week. That’s
what I call a Superstart."
SlRerstartT
297-1021
Call Weekdays 8:30am to 5pm
Tillam ook P ark Bldg.
2108 N.E. 41st Ave.
Mon. 7:00pm; Tues. 7:00pm;
Wed. 9:30 am & 5:00pm;
Thurs. 7:00pm; Fri. 9:30am
Temple B aptist C hurch
1319 N.E. 7th
Fireside Room
Tuesday 12:00pm
Nationwide Insurance
919 N.E. 19lh Ave.
Wed. 11:30am
NORTH PORTLAND
N orthm m ister Presbyterian
2823 N. Portland Blvd.
Fellowship Hall
Tues. 7:00pm
University of Portland
5000 N. Willamette Blvd.
Columbia Hall, (Enter From
Portsmouth); Wed. 5:00pm
This Is Kathleen Sullivan s experience. As p e o p le varY, sodoes Individual w eight loss, malntalnance
and results. Fee fo r subsequent w eeks $ 1 0 .0 0 O ffer g o o d from 2 -7 -9 4 • 2 -1 9 -9 4 See receptionist
fo r details. O ffer available In participating areas onlY- Cannot b e com bined w ith any other offer.
© 1 9 9 3 W eight Watchers International, Inc. o w n e r of the Weight Watchers trademark
Enjoy Safeway Low Prices!
Prices effective February 16 through February 22,1994 at Safeway.
Happy
Birthday
Quayuana
&
Mark Jr.
Fresh
Ovenioy Bread
• White or
Wheat
22.5-0unce
Washington
•F IR S T 3
• SAVE UP TO
1.78 on 3
:î9»
for
Lucerne
Quayuana Washington
A sso rte d Y o g u rt
• Assorted varieties
• 6 to 8-0z.
•S A V E U P TO
33 1 on 4
• NO LIMIT!
Look In The This Week
Magazine for your Safeway
Shopping Guide for a complete
list of specials on sale this
week at Safeway!
> »
$
E n jo y E x tr a S a v i n g s W it h T h e
N e w ’I n -S to r e '
S a fe w a y S h o p p in g G u id e
M
A
G
A
Z
I N
Available at your Safeway «tore.