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About Portland observer. (Portland, Or.) 1970-current | View Entire Issue (Dec. 27, 1995)
9 .1 >*;-**• <»>* — . f ./■ • •' ■ ■ ■• u - - •. ' i-ï. - • J WjMia P age B4 D ecember 27, 1995 « T he P ortland O bserver Non-Alcoholic Beverage Contest Set For March Designated Drinks, a non alcoholic beverage contest sponsored by The Arc o f M ult nomah, is intended to raise awareness o f the dangers o f d rin k in g w h ile p re g n a n t, which include fatal alcohol syndrome. The Arc challenges res ta u ra n t p ro fe s s io n a ls and members o f the public to de velop a festive and tasty drink which does not include any alcohol. To participate in the con test, submit a recipe by Feb ruary I, 1996 to: Designated Drinks, c/o HMH, 2020 SW Fourth Ave., Suite 900, Port land, OR 97201. Recipes will be judged on taste, ap pearan ce, ease o f p re p a ra tio n , and a catchy name for the drink. No alco hol may be used. W in n ers w ill be a n nounced at the Benson Hotel during March, which is Fetal Alcohol Awareness Month. The Arc o f Multnomah is a nonprofit advocacy organi zation which offers services for individuals with develop mental disabilities and their families. Low-Fat Version Of Grandma’s “Soul Food” Ifyou’re thinking about chang I ing Grandma’s ‘soul food” recipes into a low-fat version this holiday season, don’t skimp on flavor, say nutritionists at Baylor College of I Medicine in Houston. “The family holiday dinner I doesn’t have to taste bland to be good for you The key is using less fat and more spice,” said Dr. Rebec ca Reeves, and assistant professor of medicine at The DeBakey Heart Center’s Nutrition Research Clinic at Baylor "Opt for crushed black pepper. Tabasco, garlic, and onion when seasoning vegetables and I meats.” Many African-Americans cel ebrate the holiday Kwanzaa by eat- | ing leafy vegetables and whole grain foods derived from African culture. Kwanzaa is a seven-day ritual em phasizing family unity. Other tradition dishes like col lard greens, black-eyed peas, cornbread and sweet potato pie pre pared the high-fat way are risk fac tors for heart disease, high blood | pressure, and stroke. According to the National Can- I cer Institute, a high-fat, low-fiber diet may be linked to cancers of the colon, breast, and prostate - the leading causes of cancer deaths | among African-Americans. To reduce the risk, Reeves sug- I gests preparing holiday foods with little or no fat. Traditional holiday | foods can be adapted to low-fat. I low-calorie and low-cholesterol. "In many African-American households, salt pork is a common staple used to season greens, black- • 5 medium sweet potatoes eyed peas and other vegetables,” she • non-stick cooking spray said. "Ifyou want the pork taste, use • 3/4 cup orange juice lean ham, and save the de-fatted stock • 1/2 teaspoon cinnamon to cook your vegetables in. The fla- • 1/4 teaspoon nutmeg vorful broth will give you tasty, low- • 3 tablespoons brown sugar, firmly fat vegetables without the salt.” If packed dessert is on the menu, Reeves says • 3/4 teaspoon grated orange rind try making it more nutritious by us 1. Peel potatoes, cut into thick ing low-fat ingredients available in slices, and boil until tender. grocery stores, such as fat-free cream 2. Preheat oven to 350 F. Spray cheese, sour cream and egg substi I-quart casserole (with lid) with non tutes. A graham cracker pie crust is a stick spray and set aside. good substitute for a high-fat pastry 3. Mash potatoes and add re crust. maining ingredients. Holiday food preparation can 4. Place potatoes in casserole be fun with a little planning, says dish. Cover and bake about 30 min Reeves. utes, or until heated through. Serve "By making healthier food hot. choices, you’ll begivingyour family Yield: Enough for 8 servings the best Gift this holiday season — One serving contains: 1 04 cal good nutrition,” Reeves said. ories, 25 g. carbohydrate, 0 g. fat, 0 To substitute the fat with g. saturated fat, 0 mg. cholesterol, 9 healthier options. Reeves recom mg. sodium, 2 g. mends you use: C o rn b re a d * • poultry without the skin and extra lean ground beef instead of high- fat meat, • turkey thighs instead o f ham hocks, • vegetable oil or low-fat margarine instead of butter, • low-sodium bouillon and broths instead of salty ones, and • low-fat or skim milk instead of whole milk. Nutritionists in The DeBakey Heart Center’s Diet Modification Clinic at Baylor recommend the follow ing heart-healthy recipes to help you prepare your Christmas- Kwanzaa meal: • Spicy Sweet Potatoes* Portland Public Schools Menu For January 1996 » Corping Soon . Special Events {With Our New Breakfast Promotion j Including Tray Stickers, New Post e r s In The Cafeteria, An</"Grab & Go” Breakfast Bags! This month your school will be offering some of your favorite lunches without the meat. Give them a try, you probably won’t not ice that there isn’t any meat. What Does “Vegetarian” Mean? Vegetarian is a word to describe someone who doesn’t eat meat, fish, •and poultry. Vegans are vegetarians who do not eat anything that comes from an animal. This means that they don’t eat meat, dairy products or eggs. The term Vegetarian is also to describe food that doesn’t contain meat. Some of the meals in your school lunches this month are vege tarian. Try the Tortellini with Cheese Sauce, and the Cheese Pizza. There’s also Layered Vegetarian Lasagna and Spaghetti with Meatless Sauce. These are tasty choices and you’ll never miss the meat! Why Do People Become Veg etarians? • Some people don’t like the taste of meat. • Some people are try ing to cut dow n the amount o f fat they eat. • Meat is more expensive than beans and grains. • Sometimes social, cultural, or reli gious beliefs do not allow them to • • • • • • • • 2 tablespoons tub margarine 3/4 cup cornmeal 1 cup all-purpose flour I tablespoon sugar I tablespoon baking powder 3/4 teaspoon salt 1/4 cup egg substitute I cup skim milk 1. preheat oven to 425 F. Melt margarine in skillet; remove from heat. 2. In medium bowl, mix togeth er dry ingredients. 3. In small bowl, whisk egg sub stitute and milk together. Add to dry ingredients. Mixjust until combined. 4. Pour batter into skillet with melted margarine. 5. Bake for 20-25 minutes or until golden brown. Yield: Enough for 8 servings One serving contains: 151 cal ories, 26 g. carbohydrate, 3 g. fat, 1 g. saturated fat, I mg. cholesterol, 407 mg sodium, 1 g. C o r n b r e a d D r e s s in g * 6. Tear cornbread into small pieces and put into large mixing bowl. 7. Add turkey meat with broth, egg substitute, salt, and pepper. Mix thoroughly. (For more moist dress ing, add more broth.) 8. Pour into baking dish; bake | 25-30 minutes or until golden brown. Yield: Enough for 24 servings One serving without pecans: 123 calories, 18 g. carbohydrate; 3 g. fat, I g. saturated fat, 7 mg. cho lesterol, 329 mg. sodium, I g. fiber • Non-stick cooking spray • Cornbread recipe (see previous rec ipe) • 1/4 teaspoon ground sage • I medium onion, chopped • 3-4 celery stalks and leaves, chopped M ix e d G r e e n s • 1/4 cup chopped fresh parsley • 2 bunches mustard greens or kale • 2/3 cup pecans, chopped (option • 2 bunches turnip greens pepper to al) taste (optional) • Cooked meat from I turkey neck • I teaspoon salt, or to taste (op or cooked turkey or chicken, torn tional) into small pieces 1. Rinse greens well, removing • 2-3 cans (14-1/2 ounces each) re stems. duced-sodium chicken broth or 2. In a large pot o f boiling | fresh turkey broth, with fat removed water, cook greens rapidly, cov (use enough to make the dressing ered, over medium heat for about 25 moist) minutes or until t&nder. • 1/2 cup egg substitute 3. Serve with some o f the pot • 1/4 teaspoon salt, pepper to taste liquor. 1. Preheat oven to 400 F. 4. If desired, cut greens in pan 2. Prepare cornbread recipe with a sharp knife and kitchen fork (doubled) according to recipe direc before serving. tions, adding sage, onion, celery, 5. Ifdesired, add 2 tablespoons parsley, and pecans if desired. of lean cooked ham, Canadian ba 3. Divide margarine between two con, or split turkey thighs to greens 8-inch iron skillets and melt. before serving. (This will increase 4. Pour batter into skillets. calorie, sodium, and fat content.) 5. Bake 20-25 minutes or until Yield: Enough for 8 servings golden brown. Remove from oven One serving contains: 18 cal and cool slightly. Reduce oven heat ories, 3 g. carbohydrate, 0 .1 g. fat, 0 to 350 F. spray 9 X 13-inch baking g. saturated fat, 0 mg. cholesterol, dish with non-stick spray. 153 mg. sodium, 2 g. fiber Proper Disposal Of Fallen Elm Trees eat certain animal products. A person can be a vegetarian and still eat meat. Sometimes vege tarians don’t eat beef. But do eat poultry and fish. You can still get all o f your nutrients if you don’t eat meat, as long as you eat a variety from the other food groups and focus on high iron foods. You don’t have to be a vegetar ian to eat vegetarian foods. Animal products contain neces sary protein and iron, so vegetarians must be sure to eat foods like peanut butter, nuts, beans, whole grain bread and spinach to make sure they get enough protein and iron to stay healthy. A quick look at storm damage throughout the city indicates that a number of elm trees on public and private property have blown over or lost limbs. It is important that the wood from these elms be disposed of properly to prevent the spread of Dutch elm disease to healthy elm trees. Dutch elm disease has wiped out large plantings of elm trees in citiesacrossthe United States. Port land Parks and Recreation has in place a program to contain the spread of Dutch elm disease to protect the City’s 2071 street elms, 625 park elms and over 800 elms on private property. The program includes pest management and management of waste elm wood. The street elms are distributed throughout the city. Ma jor street plantings are located in the Ladd’s Addition, Eastmoreland, and Northeast Portland neighborhoods. Major park elm plantings include those on the North and South Park Blacks. An insect called the Elm bark beetle makes its home beneath the bark of elm trees and especially fa vors the habitat provided by dead elm wood. The bark beetle is the carrier of the fungus that results in the death of elm trees from Dutch elm disease. A major control strategy is to eliminate the habitat of the bark bee tle by chipping the dead elm limbs and taking the larger wood to a waste recycler to be ground or to a landfill to be buried. Elm wood is not used for firewood. Firewood is also often transported away from where it was originally generated, aiding physi cal spread of the disease to new locations. The Department o f Agri culture regulates the movement of elm wood by quarantine. Portland Parks & Recreation would like to remind everyone who lost an elm tree in the storm that they should mail copies of landfill or recycling receipts to the Urban Forestry Department. Mailing in these receipts aids the Dutch elm disease protection program track which elms were damaged in the storm and should be removed from the master elm list. The receipts also guarantee that the elm tree has been properly disposed. Please mail to: Portland Parks, Urban Forestry Division, 10910 N. Denver, Portland, OR 97217. HAPPY NEW YEAR! Prices Effective December 27 through January 2,1996 at your nearby Safeway store. Lean Ground Beef Maximum Fat 22% Smaller Packages 1.09-lb SAVE UP TO 700 LB Doritos Tortilla Chips • 14.5-0unce • Assorted Flavors •SAVE OP TO 1.11 EACH R ipe Avocados • Great for Guacamole Dip • Bacon or Zutano Varieties Look For Your Safeway Weekly Shopping Guide in Your Oregonian FOODday in the Portland Metro Area ...And Save More Shopping At Safeway! each Enjoy Extra Savings With The SAFEWAY EXTRA In-Store Savings Guide Available at your Safeway store.