Aprii 20.2005_________________________________________^ J o r t l a n h
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(© b s e ru e r
F ood
Shrimp Scores
Big on Nutrition
9B
The hottest diets, from Atkins to South
Beach to Weight W atchers, sing the
praises of shrimp. It’s a great source of
protein and is low in calories. Plus, pre­
mium-quality Wild American shrimp - har­
vested in their own natural environment
from the South Atlantic and Gulf of Mexico
- is perfect for health-conscious consum­
ers who want to know exactly where their
food comes from.
“Wild American shrimp is low in fat and
a source of polyunsaturated fats and heart-
healthy omega-3 fatty acids, which fight
cholesterol and may reduce the risk of
heart disease,” said nutritionist Carol
Bone Up on Calcium and Fiber
Guber, an expert on food, nutrition and
healthy lifestyles.
When buying shrimp, look for shiny
shells and meat that feels firm against the
shell. It should have a fresh, salty scent and
should not smell of ammonia or have a fishy
odor.
For healthful dishes, add little or no
butter, oil or shortening. The following
recipe is perfect for light meals.
Stir 1 l/2cupsfresh limejuiceintoshrimp
and place in refrigerator for 24 to 36 hours
until shrimp is no longer opaque. Drain,
rinse and set aside.
For the pico sauce, combine 2 table­
spoons lime juice, Roma tomatoes, serrano
pepper, red onion, cilantro, kosher salt and
black pepper.
Combine shrimp, watermelon, pico sauce
and 2 tablespoons lime juice. Garnish with
lime wedges and serve with chips.
(Makes 4 to 6 servings)
• 2 cups fresh lime juice
• 1 1/2 cups (16-20 count) shrimp,
cleaned and deveined, sliced into 1/2-
inch-thick pieces
• 1 cup Roma tomatoes, seeded and
diced small
• 1 serrano pepper, minced
• 1/4 cup red onion, diced small
• 1/4 cup cilantro, cleaned, stemmed
and chopped
• Kosher salt, freshly ground black
pepper, to taste
• 11/2 cups watermelon, diced into
1/2-inch pieces
• Baked tortilla chips
• Lime wedges for garnish
Cut o>' ay the
The fat from some fish
in Portland area water­
ways contain harmful
chemical and should be
cut away and discarded
before cooking.
Picking foods
for your health
For many Americans, getting the rec­
ommended daily amount of nutrients can
be challenging - particularly when it comes
to dietary fiber and calcium.
According to the National Institutes of
Health, a large percentage of Americans
fail to meet the recommended guidelines
for optimal calcium intake - putting them at
increased risk for osteoporosis, a signifi­
cant health threat for both women and men
and the major underlying cause of bone
fractures in postmenopausal women and
the elderly.
Americans also face a troubling na­
tional “fiber deficit.”
According toColumbia University, typi­
cal consumption of fiber averages 10 grams
to 15 grams daily - less than half the
recommended allowance.
Fiber keeps the digestive system run­
ning sm oothly and may help prevent
many diseases. In fact, “ soluble” fiber
has been shown to reduce the risk o f
coronary heart disease by low ering ch o ­
lesterol and some research indicates
Shrimp with Watermelon
and Spicy Pico
Healthy Fish Cookbook
Calcium for strong bones comes not ju st from milk products, but also foods
such greens, broccoli, dry roasted almonds and dried figs.
fiber may help prevent Type 2 diabetes
and high blood pressure.
Here are some tips from Pat Baird, mem­
ber of the National Fiber Council and reg­
istered dietitian, on adding fiber and cal­
cium to the diet:
Start off the day by combining fiber and
SAFEWAY
calcium-rich foods, such as a bowl of
whole-grain cereal with milk, yogurt
sprinkled with fresh berries or calcium-
fortified orange juice. Calcium can be
found in many greens, broccoli, dry roasted
almonds and dried figs - all of which also
are sources of dietary fiber.
O
Environmental Services is collect­
ing healthy fish recipes for a multi­
lingual cookbook to educate people
about the health risks of eating fish
caught in Portland area waterways.
Some fish tissue may contain poten­
tially harmful chemicals. Fish prepa­
ration is key to reducing the health
risk of eating fish. Healthy fish reci­
pes include grilling, baking orbroiling
fish on a rack.
Potentially harmful chemicals ac­
cumulate in fish fat, skin and internal
organs. To minimize risk, trim back,
side and belly fat, and discard skin
Ingredients for life.
and internal organs. Grill, bake or
broil fish on a rack so fat drips off.
Frying retains fat.
In Portland area waterways, poly­
chlorinated biphenyl (PCB) levels
are highest in resident fish, such as
carp, bass, andcatfish. Testing shows
very low levels of PCBs in salmon
and steelhead, and they are a healthy
source of protein and other nutrients.
W omen who are pregnant or
breastfeeding, children, and people
with weak immune systems and thy­
roid or liver problems should avoid
eating resident fish.