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About The independent. (Vernonia, Or.) 1986-current | View Entire Issue (Jan. 6, 2005)
Page 6 The INDEPENDENT, January 6, 2005 Food for Thought Good nutrition can’t prevent the common cold, which is all too frequently felt during the winter. But it can help you and your fam ily stay healthier throughout the year. BAKED APPLES 4 apples 1/4 teaspoon cinnamon 2 cups water or apple juice 1 teaspoon brown sugar 1/8 teaspoon allspice or ground cloves Preheat oven to 350 degrees. With a paring knife, make a light circular incision 1/3 of the way down from the top of each apple. Remove the core of each apple with an apple corer or paring knife. Place the apples in a small baking dish and add the water or apple juice so that the liquid comes about half an inch up the side of the apples. Bake for 40 to 50 minutes. Remove the apples to a plate and drain juices into a small saucepan. To the liquid, add cinnamon, allspice or cloves, and brown sug- jar. Boil until the liquid is thickened and syrupy and pour ,over apples. Serve immediately. Makes 4 servings. Nutritional values per serving Calories: 136 Fat: 1 gram Cholesterol: 0 milligrams Sodium: 4 milligrams ENCHILADA BAKE 1 teaspoon oil 1 clove garlic, minced 1 green pepper, chopped 1 (16 oz) can kidney beans 1 tablespoon chili powder 1/2 cup red wine 4 oz grated low fat cheese (3g 1 cup nonfat yogurt 1 onion, chopped 5 to 6 mushrooms, sliced 1 can corn (8 ounces) 1 (14.5 oz) can stewed tomatoes 1 teaspoon ground cumin 8 corn tortillas fat/oz) 112 cup lowfat cottage cheese Preheat oven to 350 degrees. Heat oil in a large skillet and sauté onion, garlic, mushrooms, green pepper and corn. Add beans, tomatoes, spices and wine. Simmer 20 minutes. Put a lay er of tortillas in casserole. Top with a layer of sauce, 3 tablespoons grated cheese, and 3 tablespoons cottage cheese-yogurt mixture. Repeat layers, ending with a layer of sauce. Add a little of the cheese-yogurt mixture. Bake for 20 30 minutes. Makes 8 servings. Nutritional values per serving Calories: 204 Fat: 3 grams Cholesterol: 6 milligrams Sodium: 561 milligrams PASTA AND BROCCOLI 1 lb. whole wheat pasta 5 cloves garlic, chopped 1/4 cup parmesan cheese 1 lb. broccoli 2 tablespoons olive oil Salt and pepper to taste Boil water in two-quart saucepan, add about 2 teaspoons of salt. Cook and drain pasta. Chop broccoli into small pieces. Heat oil in medium saucepan, add garlic, and cook about 1 minute. Add broccoli and stir, cover and simmer about 20 minutes til very tender. You may need to add some water to prevent burning. Makes 4 servings. Nutritional values per serving Calories: 511 Fat: 7 grams Cholesterol: 4 milligrams Sodium: 132 milligrams WINTER FRUIT SALAD 1 cup sliced canned peaches in juice, drained 1 cup sliced canned pears in juice, drained 1 cup pineapple chunks in juice, drained 1 cup fresh orange sections 1 cup diced fresh apple 1/2 cup orange juice 1 teaspoon honey 1 tablespoon lime juice Place the peaches, pears, pineapple, or anges, and apples in a bowl. Combine the or ange juice, honey, and lime juice and pour < over the fruit. Chill for an hour and serve. Makes 6 servings. Nutritional values per serving Calories: 115 Fat: 0 grams Sodium: 0 milligrams SPANISH BEANS QUICK AND EASY 1 onion, chopped 1 green pepper, chopped 1 tablespoon olive oil 1/8 tsp cayenne pepper 1 cup unsalted diced tomatoes drained _ 1 tsp Worcestershire sauce 1 tsp pepper 3/4 cup grated mozzarella cheese 1 (15 oz) can pinto beans, drained 1 (15 oz) can kidney beans, drained Preheat over to 350 degrees. Sauté onions and green pepper over medium heat until onions are transparent. Add tomatoes and simmer for 10 minutes. Stir in seasonings and well-drained beans. Alternate layers of bean mixture and cheese in one-quart casse role. Bake for 30 minutes. Makes 6 servings. Nutritional values per 1 cup serving Calories: 177 Fat: 5 grams Cholesterol: 22 milligrams Sodium: 324 milligrams Columbia County C h ris tia n m e n ’s retreat to be held at C e d a r R id g e The 12th annual Columbia County Christian Men’s Re treat will be held February 4 and 5, 2005 at Cedar Ridge Sports Camp in Vernonia. “Building Godly Families” is the theme of this year’s retreat. Bob Thompson will be the speaker on Friday and Dee Duke will be the Saturday speaker. Music on Friday will be provided by John Standefer, National Fingerstyle Guitar Champion, 2002. The retreat includes three meals and an overnight stay. The cost is $45 before January 15 and $60 after January 15. Men and women may attend the Friday night dinner and program for $15 per person. For further information, call Mike Carroll at 503-397-1561 or email <omric@ados.com>, or call Grant Williams at 503- 429-6790 or 503-429-1701. County Fair Board to meet January 10 The Columbia County Fair Board will have their next pub lic meeting on January 10 at 7:00 p.m. in the 4-H building at the fairgrounds. V ernonia C ommunity C hurch N ehalem V alley B ible C hurch S eventh D ay A dventist Grant Williams, Pastor 957 State Avenue Vernonia, 503 429-6790 Sunday Breakfast 9:00 a.m. Morning Worship 9:45 a.m. ‘ B.L.A.S.T. w/Nursery 10:00 a.m. ‘ Bible Learning and Scripture Training Wednesday Prayer Meeting 7:00 p.m. Gary Taylor, Pastor Grant & North Streets Vernonia, 503 429-5378 Sunday School 10:00 a.m. Morning Worship 11:00 a.m. Nursery available Kevin Reiner, Pastor, 543-2254 2nd Ave. and Nehalem St. Vernonia, 503 429-8301 Sabbath School 9:15 a.m. Morning Worship, 11:00 a.m. Prayer Meeting, Wed. 7:00 p.m. C hurch of J esus C hrist of L atter D ay S aints Jeff Cheney, Branch President 1350 E. Knott Street Vernonia, 503 429-7151 Sacrament Meeting, Sunday 10 a.m. Sunday School & Primary 11:20 a.m. Relief Society, Priesthood and Young Women, Sunday 12:10 p.m. F irst B aptist C hurch John Cahill, Pastor 359 “A” Street Vernonia, 503 429-1161 Sunday School 9:45 a.m. Morning Worship 11:00 a.m. Evening Worship Saturday, 6:00 p.m. Wednesday Service 7:00 p.m. S t . M ary ' s C atholic C hurch Pastoral Associate Juanita Dennis 960 Missouri Avenue Vernonia, 503 429-8841 Mass Schedule Sunday 12:00 Noon Religious Education Sunday 10:30 a.m. V ernonia C hristian C hurch Sam Hough, Evangelist 410 North Street Vernonia, 503 429-6522 Sunday School 9:30 a.m. Morning Worship 11:00 a.m. Every Wednesday: Ladies' Bible Study 9:30 a.m. Ladies’ Worship 10:00 a.m. Children’s Choir 3:00 p.m. Family Bible Study 6:30 p.m. S t . A ugustine (C anterbury ) E piscopal C hurch 375 North St. (Vernonia Grange Hall) Vernonia, 503 795-2173 Sunday Services 10:00 a.m. V ernonia F oursquare C hurch 850 Madison Avenue Vernonia, 503 429-1103 Sunday Worship Service: 10:30 a.m. Children’s Sunday School A ssembly of G od Darwin Harvey, Pastor 662 Jefferson Vernonia, 503 429-4615 Sunday School 9:45 a.m. Morning Worship 11:00 a.m. Evening Worship 6:00 p.m. Bible Study, Wednesday 7:00 p.m. Youth & Kids , Thursday 7:00 p.m.
