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.