Featured Recipe CHESAPEAKE CITY. Md. “When my husband had a heart attack and bypass heart surgery a year ago, I had to have a crash course on heart-hejflthy eating,” said Jean Major from Chesapeake City, Md. Jean spent about 200 hours during the next few months studying heart-healthy recipes and cooking methods. “Many of the recipes that I’ve tried arc horrible tasting. It is discour aging to waste time cooking a dish that tastes blah,” she said. Through experimenting, Jean found some favorite recipes and learned some tricks that she is willing to share with our readers. “The key to healthy cooking is to cut out as much fat as possible, but as you remove fat, you remove flavor.” Jean said. She found that by mixing no-fat items with low-fat can improve the taste. She believes that no-fat mayonnaise tastes okay in sandwiches, but it doesn’t taste very good in tuna or chicken salad. Heilman’s Reduced Fat mayonnaise contains 3 grams fat per tablespoon. Mix it with the no-fat mayonnaise and add some prepared spicy mustard and pickle relish for a good tuna salad. Homemade soups can be made by chilling and removing all fat from beef, ham or chicken stock. Her favorite stock, which she keeps in containers in the freezer, is made by boiling several ham hocks for two to three hours. Pick the meat off and refrigerate. Cool the broth and remove fat. Combine stock and ham in containers and store in the freezer until ready to make bean soup. Her husband missed snacks and hors d* oeuvres since all his favorite recipes contained fat Jean searched for some low-fat ways to make tasty snacks. Here are some ideas. Bugles Baked Snacks (2 grams fat for 40 Bugles) and Snackwell crackers (cracked pepper and wheat) contain no fat. Spread with no fat cream cheese and top with salsa or sliced olives. You can adapt many of your favorite recipes with lower-fat ingre dients and make them healthier. Jean hasn’t noticed any difference in taste or consistency by substi tuting 2 egg whites in place of 1 whole egg in baking. Here are a few of her recipes. NO-FAT DRIED BEEF DIP Mix 8-ounces no-fat cream cheese V* cup sour cream or' skim milk to thin cheese 2 slices onion, minced 2 tablespoons horseradish When blended, stir in; '/> cup finely minced dried beef Serve on Snackwell’s no-fat crackers for a fat-free snack. LOW FAT SHRIMP DIP Mix the following in a bowl and refrigerate one hour: 8 ounces no-fat sour cream '/« cup no-fat mayonnaise 1 small can drained, rinsed, and finely chopped shrimp 2 tablespoons horseradish 2 tablespoons finely chopped onion 1 tablespoon catsup Serve with Snackwell’s no-fat crackers. NO-FAT VEGETABLE SALAD 1 can green beans, drained 1 can peas, drained 1 can whole kernel com, drained 1 cup chopped onion 1 cup chopped celery 1 jar chopped pimentos with juice 'A cup chopped green or red pepper 2 teaspoons salt 'A cup sugar 'A teaspoon garlic powder A cup vinegar Combine vegetables in a large container and mix. Heat vinegar, garlic, and sugar to dissolve sugar. Pour over vegetables and marinate at least 12 hours. Will keep several weeks in refrigerator. Makes 10 to 12 servings. LOW-FAT MOIST APPLE CAKE 2'/i cups peeled, chopped baking apples 1 cup sugar 2 tablespoons vegetable oil 2 egg whites l/icups flour I'A teaspoons baking powder 14 teaspoon baking soda 1 teaspoon cinnamon I cup fresh or frozen cranberries 'A cup chopped pecans or walnuts Preheat oven to 350 degrees. Spray vegetable spray on bottom and sides of large loaf pan. Put wax paper on bottom to make removal easier. Combine apples, sugar, and oil in medium mixing bowl. Add egg whites, mixing well. Combine dry ingredients and add to mixture, stir ring until dry ingredients are moist. Stir in cranberries and walnuts. Bake 60 minutes or until toothpick comes out clean. Note: Buy extra cranberries in the fall and freeze them. They don’t get soggy. Home On The Bud Cooking In all things...moderation. That is the secret to a heart happy diet. Eating right doesn’t mean elimi nating the foods you love. “It’s important to keep in mind that food supplies more than calo ries and fat,” says Sara C. Parks, president of The American Diete tic Association. “Food provides you with essential nutrients to keep you healthy. Many people who diet rob themselves of key nutri ents. such as calcium, and there fore can be increased risk for dis eases such as osteoporosis, hyper tension, and cancer. Here are five tips for a healthier you. • Eat breakfast—Scientific evi dence shows that eating breakfast is associated with lower blood cholesterol'levels. In a study of moderately obese women, eating breakfast reduced dietary fat intake and minimized impulsive snacking. • Select foods from the five food groups For adults, the recom mended number of servings are 2-4 servings of milk and other dairy products; 2-3 servings' of meat; 2-4 servings of fruit; 3-S servings of vegetables: and 6-11 servings of grain. • Be a smart snacker studies show that those who eat five or mote times a day are slightly thin ner and have significantly lower cholesterol levels than those who eat just one or two meals a day. Choose snacks from the Five Food Groups rather than opting for high calorie, low-nutrient snack foods tikechi s, cookies, and soft drinks. Eachaervlngof fat and lota of nutrition and fiber. For A Happy Heart Try raw vegetables, cheese and crackers, frozen yogurt, popcorn, and fresh fruit. • Exercise regularly. Studies show that modest exercise two to three times per week for 20 minutes can help bum calories, improve cardiovascular fitness, and make you feel more energetic. BLACK BEAN AND RICE SALAD 2 cups cooked rice, cooled to room temperature 1 .cup cooked black beans 1 medium tomato, seeded and chopped 'A cup shredded Cheddar cheese, optional 1 tablespoon snipped parsley /* cup light Italian dressing 1 tablespoon lime juice Lettuce leaves Combine rice, beans, tomato, cheese, and parsley in large bowl. Pour dressing and lime juice over rice mixture; toss lightly. Serve on lettuce leaves. Serves 4. Recipe Topics If you have recipes for the topics listed below, please share them with us. We welcome your recipes, but ask that you include accurate measurements, a complete list of ingre dients and dear instructions with each redpe you submit. Send your recipes to Lou Ann Good, Lancaster Farming,"P.O, Box 609, Ephrata, PA 17522. Recipes should reach our office one week before publishing date. February 19- National Cherry Month 26- Lovers' Month March 5- Peanut Month 12- National Nutrition Month Salad hat 21 WHOLE WHEAT PIE SHELL Vi cup whole wheat flour Vs cup all-purpose flour V* teaspoon salt 414 tablespoons vegetable oil 114 tablespoons lemon juice 4 teaspoons warm water . In medium bowl, combine flour and salt; make a well in the center. Combine vegetable oil, lemon juice, and water; pour into well. Stir just until flour is moistened. Form into a ball. Roll between 2 sheets of wax paper into a 12-inch circle. Peel off top sheet of paper. Invert pastry into a 9-inch pie pan; peel off remaining sheet of paper. Fit pastry into pan. Flute edges and prick with fork tines. Refrigerate for 30 minutes. To bake, place in a preheated 425 degree oven until golden, 5 to 7 minutes. Makes one 9-inch pie shell (6 portions). 0 mg cholesterol, 188 calories. 91 mg sodium with salt per saving. (Turn to Pago B 8) 1 gram of
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