PageA5
March 14. 2007
F ood
The mission o f the ‘Food Section’ is to provide our readers with great tasting healthy recipes and useful household information. The Portland
O bserver respectfully requests all com m ents and/or fam ily recipes you w ould like to share with us. A ddress em ails to:
w w w .foods@ portlandobserver.com
Quick Tips to Lower Your Cholesterol Levels
by S haron S herry /
T he P ortland O bserveer
Don’t be a walking time bomb!
The cholesterol levels in your blood
have a lot to do with increasing your
chances o f getting heart disease,
diabetes and high blood pressure.
Cholesterol is a fat-like substance
that builds up on the walls o f your
arteries. The human body retains a
naturally produced level o f choles
terol, and as an added bonus, the
general foods we love are loaded
with the bad stuff.
Here are some food tips to help
lower your cholesterol.
W hole-m ilk D airy P roducts:
Choose fat-free (skim) or 1 % fat milk
and dairy products. T hey’re rich in
protein, calcium, and other nutrients
without being high in fat and cho
lesterol.
Butter, Cream and Ice Cream:
Save these dairy products for spe
cial occasions. They have even more
fat and saturated fat than whole
milk. Watch out for butterandcream
hidden in m any casseroles and
other dishes, bakery goods and
d esserts.
C heese: M any cheeses are high
in saturated fat. H ealthy options
are low -fat cottage cheese, part-
skim milk mozzarellaand other low-
fat cheeses. Hard cheeses are gen
erally low er in fat than soft cheeses.
Eggs: Eggs are high in choles
terol. O ne egg yolk contains about
213 milligrams o f cholesterol. Egg
wh i tes don ’ t con tai n cholesterol and
are good protein sources, so they're
fine. In fact, you can substitute two
egg whites for each egg yolk in many
recipes that call for eggs. Be sure to
eat only cooked- not raw- eggs and
egg whites.
Meats: The American Heart A s
sociation recom m ends eating no
more than six ounces o f cooked lean
meat, poultry, fish or seafood a day.
Lean beef cuts include the round,
chuck, sirloin, or loin. (Buy “choice”
or tenderloin or loin chop, while lean
lam bcuts come from the leg, arm and
loin.
Beef, Lamb, Pork and Veal: Look
for lean cuts o f these meats with
minimal visible fat. Trim all outside
fat before cooking. Most meat has
about the same am ount o f choles
terol, roughly 70 milligrams in each
three-ounce cooked serving (about
the size o f a deck o f cards). Eating
lean meat in moderation is OK.
Processed Meats: These include
sausage, bologna, salami and hot
dogs. M any processed meats even
those with “reduced fat” labels, are
high in calories and saturated fat.
Read labels carefully and choose
such meats only now and then. Low-
fat choices are now available at most
grocery stores: choose these more
often.
Organ Meats: these include liver,
sweetbreads, kidney, brain and heart.
All o f these; except the heart, are
very high in cholesterol. If you’re on
acholesterol-low eringdiet, eat them
only occasionally.
Poultry: Eat chicken and turkey
rather than duck and goose, which
are higher in fat. Remove the skin
before cooking poultry. A lot o f the
fat is stored under the skin, so re
moving the skin lets the fat drain off.
W hen roasting a whole bird, leave
the skin on during cooking and re
move it before eating.
Fish: Fish can be fatty or lean, but
In g re d ie n ts f o r life..
it’s still low in saturated fat. The
American Heart Association recom
mends eating fish at least two times
each week. Prepare fish baked,
broiled, grilled or boiled rather than
breaded and fried.
Shellfish: Shrim p and craw fish
have more cholesterol than most
other types o f fish and seafood.
But th ey ’re low er in total fat and
saturated fat than most meats and
poultry.
Bakery Goods: Store-baked goods
are often made with saturated fats.
Best to stick to goods without
monosaturated oils and egg whites.
SAFEWAY 0
All-Star Veggie Burger
*
Why pay fo r those pricey
store bought veggie
burgers? With this delicious
recipe you can make your
own healthy low cholesterol
veggie burgers.
Ingredients
• 1 - (15.5 o u n c e ) can garbanzo
beans, drained and m ashed
• 8 - fresh basil leaves, chopped
• 1 /4 - cup oat bran
• 1 /4 - cup quick cooking oats
• I cup cooked brown rice
• 1(14 ounce) package firm tofu
5 - Tbs. Korean barbeque sauce
I /2 - tsp. salt or salt-substitute
I /2 - tsp. ground black pepper
3 /4 - tsp. garlic pow der
3 /4 - tsp. dried sage
2 -Tbs. olive oil
I - Tbs. W orcestershire sauce
• Stir the tofu into the garbanzo
beans and oats. Season with salt,
pepper, garlic pow der, sage and
W orcestershire sauce; mix until well
blended.
• H ea tth e o ilin a larg esk ille to v er
m edium-high heat. Form patties out
o f the bean mixture and fry them in
hot oil for 5- 8 m inutes per side.
Serve as you w ould burgers.
Nutritional lnfo:Total Fat 4.7g,
Cholesterol 0-mg., Sodium
340mg. Total Carbs 23,8g.
Dietary Fiber 3.9g, Protein 8.4g
This deli favorite is
delicious as a casserole.
These recommended
substitutes will help in
the fight to lower your
cholesterol.
Ingredients
•
•
•
•
•
•
•
•
•
U rr
Z-IB BAG
CLUB PRICE
Fresh. Grade A.
SAVE up to 2 1 ( lb.
31 to40-ct.Tail-on
Frozen
Net Priu: $12 9« per 2-lb. bag
FREE
Fresh Strawberries
tQ U l OK UWK W ill FM2
16-oz. container.
SAVE up to $ 3 .9 9 on 2
CLUB PRICE
mvnw.cn owe Sateway SELECT
FREE
KAA.uitaa«ituNa
CLUB PRICE
Red R om a
Tom atoes
Medleys
Club Pnce
SAVE
i9t
4 9 to 5 9-02 package
Selected varieties.
SAVE up to S2 99 on 2
G et ho oked on Health at Safeway.
Reuben on Rye-Baked in a Pie
•
CLUB PRICE
Extra Large
Cooked Shrim p
BUY ONE, GET ONE
•
•
•
•
•
•
•
Directions
• In a large bow l, stir together the
m a sh e d g a r b a n z o b e a n s and
chopped basil. Mix in the oat bran,
quick oats, and rice: the mixture
should seem a little dry.
• In a separate bowl, mash the
tofu with your hands, trying to
squeeze out as m uch o f the w ater as
possible. Drain o f the water, and
repeat the process until there is
hardly any w ater worth pouri ng off.
It is not necessary to rem ove all o f
the water. Pour the barbeque sauce
o ver the tofu, and stir to coat.
88!.
00
nCr
Safew ay
Chicken Thighs
or Drum sticks
2-cans (10.75 ounces) condensed low -sodium
cream o f m ushroom soup
1 ‘/ j-c u p s I % o r skim milk
I /4-cup finely chopped onion
12 ounces lean deli sliced corned beef, chopped
3-Tbs. prepared mustard
2-cans (16 ounces) low -sodium sauerkraut, drained and rinsed
I-package (8 ounces) uncooked w hole-w heat noodles
2-cups shredded low -fat Sw iss cheese
2- Tbs. low -sodium light butter, melted
3 /4-cup cubed rye bread
Directions
1. Preheat oven to 25OE. A rrange bread cubes in a single layer on a
baking sheet. Toast until dry. Crush and reserve. Increase oven tem pera
ture to 35OF.
2. Ina m edium bowl, mix together the soup, milk, onion, corned beef and
m ustard: set aside.
3. Spread sauerkraut evenly in the bottom o f a lightly greased (use olive
oil) 9” X 13” baking dish. Spread uncooked noodles over sauerkraut.
Spoon soup mixture over nixxlles. and sprinkle with cheese. In a small
bowl, mix m elted butter with rye bread crum bs and sprinkle m ixture over
cheese.
4. C over and bake in preheated oven for 50 m inutes. Rem ove cover and
bake an additional 10 minutes.
E njoy S e a fo o d
tw ic e a w e e k .
Stock Up,
. On Save
Wines
For Easter
Kellogg's
Cereals
Get the finest deals on
our wide selection o f reds,
whites and sparkling wines.
|
/Il
/|l
8.56 to 20.4-02.
Selected varieties.
SAVE up to $2 20
Stouffer's M e als
8 37 to 20-oz.
Selected varieties
Club Price $? 00 ea
SAVE up to $13 90 on 10
Kendall Jackson, Edna
Valley or Sterling VC
750-ml
Selected varietals
Chateau St. Jean,
Toasted Head or
J Lohr
750-ml
Selected vaneta is
BUYONÏ.GÏTONE
Eola Hills, Hinman
or Clos Du Bois
K eebler
M ix N' M atch
12-Pack Pepsi
Fridge M ates
24-Pack Coors
or Miller
81 to 16-02
Selected varieties
SAVE up to $4 19 on 2
12-07 cans
Satected varieties
Plus deposit in Oregon
12-« cans or 30-Pacli
Miller cite Selected varieties
Plus depose m Oregon
SAVE ap to S3 50
750-ml
Selected varietals
S h o p -tt H o n iA W n Delrvw» ta a fe w A g c o m
D e liv e ry
Beringer Founders,
Robert Mondavi PS
or Ravenswood
on your first online order
Minimum order of $150 required.
750-ml
Selected varietals
Safeway SELECT
Softly Bath Tissue
or Paper Towels
12 Double. 24 Single. 8
Triple or 8 Roil Package.
SAVE up to S3 W
Safew ay Butter
Top Bread
22 5 02 Homtstyle
White or Wheat
SAVE up to SI M M 2
2 0 0 G ift Cards. O ne C hecko ut
Item» It pne» in (hit ad are available at your local Safeway item No »ale» to dealer», rntaurantt or imtmition». Sale* m retail quantifier only (^lantities of eome item» may be limited and Mibfett to availability Not tr»pon»ible for typograph
<mly a tingle
item purchased, the regular price applies Manufacturen’ coupons may be u«ed on purchased item» only not on free item» C 2007 Safeway Store», Inc
Kai or ptctonal errors We reserve the right to toned all printed error» ()n Buy One, Get One Free f BOGO*) offers, customer mow pun haw the fint item to receive the tevond item free BOGO offer are not 1/2 pruc wk» If