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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.