By ANN STILLWATER
Columnist
ARS29I@PSU.EDU
Spring has sprung! Fruits and
vegetables are starting to come
back into season. Eating at least five
servings a day has been shown to
increase health and decrease disease.
Eatingavarietyoffruitsandvegetables
provides different micronutrients
called phytochemicals. Only a small
percentage of known phytochemicals
have been studied. Phytochemicals
are powerful anti-cancer agents,
each working in a unique way to
prevent or stop cell mutation. In
other words, the more types of fruits
and vegetables eaten, the more ways
the body has of staying healthy.
Unfortunately, many fruits and
vegetables are grown with chemical
pesticides, herbicides and fertilizers.
Most students do not prioritize the
extra financial burden of purchasing
organic. Sometimes organic produce
is a similar price to conventionally
grown, especially if on sale. The 5-
pound bag of organic carrots is often
the same or a similar price to non
organic.
There are ways to decrease the
chemical residue on non-organic
produce. Produce departments
often have special washes to use
on produce, but there is a less
expensive technique to accomplish
the same ends. About a decade ago,
the magazine Consumer Reports
published that by washing the produce
in slightly soapy water, 75-90% of
chemical residues were removed
from the skin of produce. More recent
research, however suggests that the
dish detergent is absorbed by the
produce. Vinegar or lemon juice has
also been shown to be more effective
than plain water. Never use bleach to
cleanse produce.
Vinegar is the least expensive. Use
half vinegar and half water in a large
pot or dishpan. Soak the produce for
about 5-15 minutes for maximum’
effectiveness. A colander or strainer
can be placed in the container to
make it easier to soak and rinse.
Higher pesticide produce, such as
strawberries, green peppers, and
(2) Information booklet available at the Fait®
Questions? Contact Career Services, W 117,948-6260 or cmntl@nsn.edu
foreign-grown grapes have more
residues to remove and a high surface
area, so should be soaked the full 15
minutes. Be sure to rinse all produce
well with clean water before eating.
Mushrooms absorb water so should
only be rinsed quickly with plain
water, not soaked.
Apples, other fruits, and cucumbers
often have a waxy coating to protect
them. When washed, they may have
a white residue on them. This wax is
food grade and safe to eat. While it
keeps the produce crisp longer, some
folks prefer to buy non-
waxed produce.
Some folks wash their produce
after shopping before putting it in
the fridge. Then it is ready for use
when needed, without the extra step
of washing then. Some people even
cut up vegetables after washing and
store in an airtight container so that
they can ‘grab ‘n go” or “grab ‘n
cook” more easily. By taking a few
extra minutes ahead of time, produce
can be healthier and easier to use.
Frozen and canned fruits and
vegetables have almost as much
nutrition as fresh. Since local fruit
will not be in season for at least a
month or so, focus on increasing
canned and frozen fruits while
waiting for the delicious fresh berry
flavor. Save the washing procedure
above for fresh fruits. In the next
issue, the focus will be on vegetables.
Below are fruity recipes with spring
like colors, and the health benefits of
at least some fruits. The more sugary
ingredients in the recipe, the less
healthy it will be. Watergate Salad
is so pretty and delicious that it is
included, despite the preponderance
of sugar!
Watergate Salad from Jeanette
Christofic
15 oz can undrained pineapple
1 small box pistachio pudding mix
8-9 oz. cool whip
12 oz bag of mini marshmallows
Mix dry pudding and pineapple. Fold
in' cobl Whip and marshmallows.
Cover and refrigerate till serving
time.
Pineapple Jello Salad from Sue
Croumer
15 oz. can drained crushed
(illlleet recruiters from various departments and agencies of state government
(filearn about full-time and internship opportunities
(fiCMI Service and non-Civil Service positions
wS /but, T
Thursday, march 29,2997
llam-3pm
Special Events Room
pineapple
Small box Jell-O, any flavor
8-9 oz cool whip
16 oz. cottage cheese
Mix dry Jell-o, pineapple and cottage
cheese. Fold in cool whip. Cover
and refrigerate until serving time.
Pick a Jell-o color to match the
event if possible, such as lime on St.
Patrick’s Day, or cherry to match or
contrast with serving dishes.
Fruit Smoothie
Assorted frozen, canned, or fresh
fruits such as
Blueberries,
Raspberries, Peaches, Pears, Fruit
cocktail
Optional ingredients:
Plain or flavored yogurt, Frozen
yogurt or ice cream, Milk, Sugar or
honey
Mix and match the ingredients
depending on what you have and
your individual preferences. Blend
ingredients until smooth, starting
with milk and fruits you wish to
be more liquefied. Gradually add
fruits that you wish to have in larger
chunks. Taste test towards the end
and add sugar or honey only if
needed. Serve immediately or freeze
for a sorbet-like treat on a hot day.
Fruit dip from Linda Eban
8 oz. container of any flavor of :
yogurt |
8 oz. block of cream cheese (lower I
fat Neufchatel cheese works fine)
Soften cream cheese for several
hours at room temperature. Mix
softened cream cheese and yogurt.
Add spices or sugar to taste, if j
desired. Serve with apple slices or
other fresh fruits.
Other ways to use fruits
Add chopped apples or frozen berries
to pancakes. A few bits can be place
on each pancake immediately
after it is poured onto the griddle,
or fruit can be stirred into batter.
Serve apple or banana slices with
peanut butter. Mash peanut butter
and bananas together for a spread
on toast or crackers. Freeze grapes
for a delicious sensation on a warm
Spring day. Carry fruit for a snack,
instead of stopping at the vending
machines —your wallet and health
will appreciate it!
tate Government
(off the Food Court]
Penn State Harrisburg will host
the 9th Annual Conference of the
Pennsylvania Chapter of the Na
tional Association for Multicultural
Education on March 30 and 31. The
conference is free to Penn State Har
risburg faculty, staff, and students.
Contact Continuing Education at
948-6505 or e-mail kskl@psu.
edu. Read about the conference at
http://www.hbg.psu.edu/news/mul
tiEd2oo7.html.
Dr. George E. Stev ens, Dean of the
College of Business Administra
tion at Kent State University, will
discuss “Achieving Excellence as an
Underrepresented Faculty in Aca
demia” Thursday, March 29 from
noon to 1:30 p.m. in the Gallery
Lounge. For information, contact
cqms@psu.edu.
The Learning Center is recruiting
Strawberries,
The Alpha Sigma Lambda Adult
Education Foundation announces
applications are available for its
$ 1,200 national scholarships for
2007-2008. Applicants must be cur
rent students age 24 or older work
ing toward undergraduate degrees,
have already completed at least 30
credits prior to the current semes
ter, and have a GPA of at least 3.2.
Students do not have to be members
of the campus ASL chapter to apply.
Applications and further informa
tion are available on the ASL web
site at: www.alphasigmalambda.
org or from the Student Assistance
Center, W-117 Olmsted. Deadline
for submission of all information is
Monday, April 16 in the Student As
sistance Center. Contact Charlotte
Spector, 948-6260 or cspector@psu.
edu.
The Learning Center offers online
scheduling for any writing or math
course up to and including Calculus
11. Reserve a time at https://www.
richls.com/psuh. For other courses:
Job Fair
C<wvp\ksa (endar
Things M A AfllTo
YouUCCUKnow
THE CAPITAL TIMES March 26, 2007
tutors and supplemental instruction
leaders and mentors for fall 2007.
Please apply by April 6. Tutors are
needed for accounting, biology,
chemistry, finance, math, PHIL 12,
physics, Spanish, and statistics.
Supplemental instruction leaders
are needed for ACCTG 211, CHEM
012, MATH 110, and PSYS 211.
Mentors are needed for the First-
Year Seminar. See Employment
Options at http://www.hbg.psu.
edu/LeamingCenter/ for qualifica
tions and application forms. Contact
Janice Smith atjess7@psu.edu,
948-6475, or stop in Olmsted C-216
for information.
A community Easter Egg Hunt
sponsored by the Lion Ambassadors
comes to campus at 2 p.m. Saturday,
March 31. The event will be on
Vartan Plaza adjacent to Olmsted
E-mail: tutorrequest@psu.edu. Be
sure to include the course number!
We can’t guarantee a tutor, but we
will try to find one.
Interested in playing varsity soc
cer this fall? Coach Mark Brown
will conduct spring workouts on
the campus soccer field for any
interested student from 4 to 6 p.m
on Wednesdays, April 4, 11, 18,
and 25 and 8 to 10 a.m. Saturdays,
April 7, 14, 21, and 28. The main
focus will be on technical skills
and preparation for the fall. Anyone
wishing to participate must contact
coach Brown as soon as possible at
mrb3s@psu.edu.
Intramural Co-ed Softball registra
tion has begirn. Entry roster forms
can be obtained at the CUB front
desk. Completed rosters must be
submitted to the Intramural Office,
Room 121 CUB by 5 p.m. Tuesday,
March 27. There is a mandatory
captains’ meeting on Thursday,
Building and will feature egg hunts
for the following groups: ages 2 to
4, ages 5 and 6, and ages 7 to 10. In
the event of rain, the hunt will be in
the first floor of the college library.
The songs and stories of Ireland
come to campus Tuesday, March
27 when award-winning Harry
O’Donoghue takes to Stack’s
Stage at noon. A native of Ireland,
O’Donoghue, with guitar in hand,
engages his audience with stories,
anecdotes, and songs relating to
Irish history and culture.
The Pennsylvania State Government
Job and Intern Fair will be from
11 a.m. to 3 p.m. Thursday, March
29 in the Special Events Room of
Olmsted Building. For informa
tion, contact the Office of Career
Services.
March 29 at 1 p.m. in room 217
CUB. Lunch will be provided. Dis
cussion at the captains’ meeting will
included one-pitch versus regular
play softball.
The second in a series of Traditional
Music of Pennsylvania concerts
hosted by the college library will
feature The Keystone Rebels at
6:30 p.m. Monday, March 19 in the
Morrison Gallery. This quartet plays
fiddle tunes collected by Penn State
folklorist Samuel Bayard from the
southwest region of the Common
wealth and gathered in two books.
Free and open to the public. Read
more about the concert series at
http://www.hbg.psu.edu/news/Li
braryConcert2oo7 .html.
Research participants are being
sought for an experiment to answer
the question: How do people iden
tify nonsense? Each participant will
receive $lO cash. Phone 948-6035
to schedule an appointment or stop
by room 203 in the EAB.