B2o*Lancaster Farming, Saturday, June 19, 1993
Choose Heart-Healthy Fats
HUNESDALE (Wayne Co.)
First we were told of the evils of
butter. Now newspaper articles
are reporting that perhaps margar
ine isn’t so terrific for us either.
Scott Murdoch, a nutritionist in
Cornell’s Division of Nutritional
Sciences, offers these points to
keep in mind when choosing fats
for cooking or eating as a spread:
* Saturated fat, which is asso
ciated with an increase in blood
cholesterol, is the type of fat
implicated in chronic illnesses,
such as heart disease and cancer.
Look for fats that are polyunsatur
ated or monounsaturated.
* Don’t be confused by pro
ducts that are advertised as choles
terol free. Remember that no veg
etable product contains cholester
ol, which is found only in animal
products.
* Here’s a list of fats with the
least saturated ones at the lop, the
most at the bottom. Canola oil, for
example, contains only 6 percent
saturated fat, whereas butter is 66
percent saturated fat. Note that
palm kernel and coconut oils,
Old Foods
In New Ways
HONESDALE
(Wayne Co.) If
you’re a peanut butter
fan, the future holds a
new variation of peanut
butter that you can look
forward to according to
the folks at USDA. It’s
a nutritious, low-fat
peanut spread with the
consistency of a pud
ding. The new spread is
made from raw peanuts,
rather than from roasted
peanuts used in stan
dard peanut butter.
In experiments,
researchers at the U.S.
Department of Agricul
ture ground raw pea
nuts, removed the oil
and mixed the peanuts
with water to make a
slurry. They filtered it,
collected the protein
and sugar, and pressed
out the water. They then
added flavorings,
including chocolate and
tangerine. Because the
spread is pasteurized, it
can be stored on the
shelf until it’s opened.
Then it must be
refrigerated.
Another new food
from USDA research is
puffed mushrooms.!
They can be explosion
puff-dried by a new.
process, stored for over'
a year, then restored for
cooking. The
mushroom flavor and
texture remain intact.
Uncooked, the
mushrooms can be
eaten as a tasty, nutri
tious, low-calorie
snack. Puffed
mushrooms are light,
crunchy and flavorful.
They also make good
croutons. Cooked in
boiling water, they
retain their flavor and
texture.
Puff-drying is con
siderably less expensive
than freeze-drying.
Puff-dried mushrooms
can be stored indefinite
ly. Puff-drying is also a
nutritive alternative to
although derived from plants, are
higher in saturated fats than fats
from animal sources,
canola oil
safflower oil
sunflower oil
corn oil
olive oil
soybean oil
peanut oil
margarine (taken as an average
of various brands
sesame seed oil
cottonseed oil
vegetable shortening
chicken fat
lard
beef fat
butter
palm kernel oil
coconut oil
* Using cooking sprays made
from some of the less saturated
oils is one way to cut down fat
intake. These can be used not only
to lubricate pans but to spray
directly on vegetables for oven
browning. Using a pasti7 brush is
another way to apply oil in a thin
film.
*We tend to think of margarine
as belter for us than butler because
it’s made with vegetable oils. But
canning where solids,
vitamins and amino
acids are lost.
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to make those oils into a spread,
they are treated by a process called
hydrogenation. Hydrogenation
also turns an unsaturated fat into a
saturated one. “Not all margarines
are alike,” cautions Murdoch.
‘Some contain much more hydro
genated, that is saturated, fat than
others.” Read margarine labels
carefully both for the types of oils
used and for how many of them
are hydrogenated.
* Hydrogenation isn’t the only
way an unsaturated oil can
become saturated. The use of heat
or alcohol in extracting the oils
from grains and seeds can also
saturate the fat. Look for the
words “cxpeller pressed,” “natur
ally pressed,” “cold pressed,” or
‘naturally crushed” on the product
labels. In the case of olive oil, look
for “virgin” or “extra virgin.”
These extraction processes do not
cause the oil to become saturated.
“There’s no easy answer to
finding the most heart-healthy
fat,” Murdoch says. “But the
industry is beginning to pay atten
tion to consumer demands for
unsaturated, minimally processed
oils that are not hydrogenated. I
was served a cookie containing
expel ler-pressed canola oil on an
airplane recently. This is the way
consumers should urge the indus
try to go.”
Kutztown Folk Festival
No wonder this Pennsylvania Dutch lad is upset; he
hoped to find lunch, but found soap boiling in a kettle. Soap
making is just one of 200 craft demonstrations at the Kutz
town Folk Festival scheduled for June 26-July 5. Visitors
will find dally activities, 1,600 quilts on display and for sale,
entertainment, and lots of Pennsylvania Dutch food. For
more Information, call (800) 447-9269.
Campbelltown
Volunteer Fire Company
Carnival
3 Miles East of Hershey on Rt. 322
“Swing to the Nashville Beat”
Saturday, June 26
E“Just Call Me Lonesome”
“Nobody Wins”
With
Matters of
the Heart
Rain or Shine - Bring Your Own Lawn Chair
Donation $5.00 Under 16 Free
Show Times: Local Band - 7:00 P.M. & 9:45 P.M.
Feature Star • 8:00 P.M. & 10.30 P.M.