Page B2
February 6, 2008
F ood
From hearty recipes fo r one-pot stews to new ideas fo r the season's best ingredients,
we have you covered in the kitchen. Stay warm and eat healthy. Please e-mail
SharonS@portlandobserver.com to request or share a favorite recipe.
10 Easy Steps to a Healthier Heart
W hen it com es preventing heart disease through diet, th e re ’s quite a bit you can
do— and a lot to rem em ber.
E m brace foods w ith heart-protecting antioxidants, such as richly colored fruits
and vegetables, w hole grains, beans, nuts and soy products. T ry to lim it foods that
increase blood cholesterol or lead to w eight gain, including saturated fats, trans fats
and dietary cholesterol, as well as salt, sugar and alcohol.
So enjoy these delicious heart-healthy recipes— add in a good dose o f daily
ex ercise— and y o u ’ll be on your w ay to a healthier lifestyle!
Keep your heart
healthy and
reduce your heart
attack risk with
these simple tips.
r S
w 'e.'',. S
—
&
How to Cut Your Risk
Ingredients for life.
SAFEW AY©
79'
BUY ONE, GET ONE
FREE
I QUAI ORI I M I R VALLI FRF»
CLUB PRICE
CLUB PRICE
R an ch er’s R eserve
Boneless Beef
Bottom Round Roast
SAVE up to $4 49 lb on 2nd pkg
Even if you follow just
the first seven tips below
(and don't smoke, o f
course), you'll reduce
the chance o f having a
heart attack by as much
as 90 percent compared
to a typical person your
age!
$
¿I
",/l
1. W alk30minutesaday
every day, no matter what
— and then call someone who will encourage and support your efforts
2. Know your blood pressure and do whatever it takes to get it down to
115/75.
3. Eat an ounce of nuts a day. Nuts raise HDL good cholesterol and
decrease inflammation. Nuts have healthy omega-3 fatty acids, healthy
protein and some fiber.
4. Learn your HDL number and do what you can to raise it to 50.
5. Eat 10 tablespoons of tomato sauce a week. Tomato sauce is loaded
with blood-pressure-slashing potassium.
6. Floss your teeth regularly. Avoiding periodontal disease prevents
inflammation in the arteries, which helps you head off heart disease.
7. Eat no more than 20 grams of saturated fat a day and as little trans fat
as possible.
8. Read labels and throw out all food that has sugar in the first five
ingredients.
9. Have just one glass of wine or beer a day. It’s a consistent finding that
teetotalers have a higher risk of heart disease than people who drink a
little, and people who drink a lot have little heart disease but tend to die
of cancer.
10. Eat nine servings of colorful fruits and vegetables a day.
Kale&
Potato Hash
"Serve as a side with a
steak or pork chops or
set a poached egg on
top fo r a hearty break
fast or brunch. ”
R ed S e e d le s s G ra p e s
Ingredients
•
2
•
•
•
Clul.) Price SI 00 lb.
eQUltà,
SAVE up to $ 2 .9 9 lb.
CLUB PRICE
with all your heart
------------------ Thursday, FebruaryM
Tostitos
Tortilla Chips
See what
you tan get
fo rn o
9 to 135-0?
Selected varieties
SAVE op lo S3 49 on 2
One Dozen
Beautiful Long
Stem Roses
1/2 teaspoon freshly ground
8 cups torn kale leaves (about 1/ pepper
large bunch; see Tip)
• 2 cups cooked shredded
2 tablespoons horseradish
potatoes (see Ingredient note)
1 medium shallot, minced
• 3 tablespoons extra-virgin
1/4 teaspoon salt
olive oil
Directions
1. Place kale in a large microwave-safe bowl, cover and microwave until
wilted, about 3 minutes. Drain, cool slightly, and finely chop.
2. Meanwhile, mix horseradish, shallot, pepper and salt in a large bowl.
Add the chopped kale and potatoes; stir to combine.
3. Heat oil in a large non-stick skillet; over medium heat. Add the kale
mixture, spread into an even layer and cook, stirring every 3 to 4 minutes
and returning the mixture to an even layer, until the potatoes begin to turn
golden brown and crisp, 12 to 15 minutes total.
NUTRITION INFORMATION: Per serving: 240calories; 12gfat(2g sat,
8 g mono); 0 mg cholesterol; 3()g carbohydrate; 6 g protein; 5 g fiber; 244
mg sodium.
TIP: A 1 - to 1 l/2-pound hunch of kale yields 16 to 24 cups of chopped
leaves. When preparing kale for these recipes, remove the tough ribs,
chop or tear the kale as directed, then wash it—allowing some water to
cling to the leaves. The moisture helps steam the kale during the first
stages of cooking.
r — — — — — — — — — — — — — — — — — — — — i,
S unday S low C ooker C ollection
"My fam ily
loves this
delicious
recipe with a
scoop o f
vanilla ice
cream ”
V euve C licquot
Safeway SELECT
Ice Cream
Domaine Chandon
Erath or
Kendall-Jackson
750-ml
Selected varietals
Slow Cooker Apple-Pecan Crisp
Prep: 15 min.. Cook: 3 hrs. Be sure to check your apples at 2 hours, as
overcooking may make them mushy.
Ingredients
Lucerne
Large Eggs
Betty Crocker Cake
or Brownie Mix
18 to 19.5 0? Cake Mix
18 3 to 20.5-O?
Brownio Mb
Selected varteties
SAVE up te St 25
Great gifts
made simple
OLINE
it
•
•
•
•
•
•
•
•
•
5 large Granny Smith apples, peeled and cut into 1/4-inch-thick slices
2 tablespoons lemon juice
3/4 cup all-purpose flour
3/4 cup firmly packed dark brown sugar
1 teaspoon ground cinnamon
1/8 teaspoon salt
1/2 cup cold butter
3/4 cup chopped toasted pecans
Vanillaicecream
| Preparation
| 1. Place apples in a lightly greased 6-quart slow cooker; drizzle with
I lemon juice, and toss to coat.
I 2. Combine flour and next 3 ingredients in a medium bowl. Cut butter
into flour mixture with a pastry blender or two forks until mixture
resembles coarse meal; sprinkle over apples.
• 3. Cover and cook on HIGH 3 hours or until apples are tender. Sprinkle
I with pecans. Serve warm with ice cream.
I-------------------------------------------------------------------------------------------- -
1
i