Bi4-Lancaster Fanning, Saturday, October 29, 1994
Eat To Live, Live
LOU ANN GOOD
Lancaster Farming Staff
LEBANON (Lebanon Co.)
Did you know that the average per
son eats the fat equivalent of 22
pats of butter daily?
Of course, people aren’t actually
sitting down and eating pats of but
ter. Instead, they are mostly eating
fat in processed foods such as
snacks of crackers, chips, and
French fries.
Recently Paula Lewenberger, a
registered dietician, held a work
shop at the Lebanon County Exten
sion Office. The focus was on Eat
to Live in order to give participants
good basic nutrition.
Workshop participants learned
how to read the new nutrition
labels that are required by law, how
to choose nutritious and lower fat
foods, and how to adapt their own
recipes to make food with lower fat
content.
Recent studies point more and
more to fat intake being the culprit
in weight gain. The same amount
of calories from carbohydrates
results in less weight gain from
those in fat calories.
It has been estimated that 33 per
cent of Americans eat more choles
terol than they should and have
high cholesterol levels.
The average American eats 89
grams of fat compared with the 63
grams suggested for a 2,000 daily
caloric intake. If you hold to less
than 2,000 calories a day, the
grams of fat should be less than 63
grams. Preferrably a sedentary
woman should have about 1,600
calories with 33 grams of fat. If you
are on a restricted diet for choles
terol control, your fat intake should
be even less.
The four foods highest in choles
terol are liver, brain, kidney, and
caviar. But you don’t need to eat
foods containing cholesterol to
make your own cholesterol levels
rise.
Saturated fat is the biggest cul
prit While you need to eat meat
and some foods that contain satur
ated fats, these may be lowered
considerably by substituting such
items as canola oil for shortening
or palm oil.
Food labels differentiate
between saturated fat and fat that is
unsaturated or monsaturated. For
complete information on under
standing food labels and the three
different types of fat, contact your
county Penn State extension office.
“Diet is only one of many factors
that can reduce the risk of certain
diseases. The relationship between
diet and disease is complex and
must be viewed in the context of
overall lifestyle,” Lewcnberger
said.
Here are some ideas to reduce fat
in your diet
• Fat in recipes may be greatly
reduced by substituting vegetable
oil for lard or shortening. In cakes,
muffins, and brownies, substitute
applesauce for the amount of shor
tening, butter or margarine.
• Replace cream and whole milk
with skim.
• Steam, boil, bake, or micro
wave vegetables rather than fry.
• Season vegetables with herbs
and spices instead of fatty sauces,
butter or margarine.
• Try flavored vinegars or lemon
juice on salads or use smaller serv
ings of oil-based or lowfat salad
dressings.
• Use vegetable oil in place of
solid shortening, margarine, and
butler whenever possible. Use less
oil than shortening in baked
products.
• Try whole-grain flours to
enhance flavors of baked goods
made with less fat and cholesterol
containing ingredients.
• Replace whole milk with low
fat or skim milk in puddings,
soups, and baked products.
• Substitute plain lowfat yogurt
of blender-whipped lowfat cottage
cheese for sour cream or mayon
naise. Compare the fat and calories
for each cup of the following.
Low-fat yogurt 140 calories
and 4 grams fat
Non-fat yogurt 110 calories 0
grams fat
Regular sour cream —4BO calo
ries, 48 grams fat
Light sour cream 220 calo
ries. 32 grams fat
Fat free sour cream —l2O calo
ries, 0 grams fat
Regular Miracle Whip—l,l2o
calories, 112 grams fat
Light Miracle Whip—72ocalo
ries, 64 grams fat.
Miracle Whip Free —192 calo
ries and 0 grams fat
• Choose lean cuts of meat and
trim fat from meat before and after
cooking. Remove skin from poul
try before or after cooking.
• Roast, bake, broil or simmer
meat, poultry or fish rather than
fry.
• Cook meat or poultry on a rack
so the fat will drain off. Use a non
stick pan for cooking so added fat
is unnessary.
• Chill meal or poultry broth
until the fat becomes solid. Spoon
off the fat before using the broth.
• Limit egg yolks when making
scrambled eggs. Use additional
egg whites for larger servings.
• To lower cholesterol, try. sub
stituting egg whites in recipes call-
For lowerfat brownies, use a box mix but sub
stitute the vegetable oil by using an equal amount
of either applesauce or plain lowfat yogurt.
You can learn to adapt your
recipes. Compare these two
recipes to grasp the idea of how
recipes can be changed f6r lower
fat content.
OLD-FASHIONED
CARROT CAKE
16 servings
2 cups grated carrots
I'A cups all-purpose flour
1 cup whole-wheat flour
I'A teaspoon baking powder
IVi teaspoon baking soda
A teaspoon salt
1 teaspoon ground cinnamon
'A teaspoon' ground nutmeg
8-ounces crushed pineapple
3 eggs
FAcups light-brown
'A teaspoon vanilla extract
VA cups oil
Frosting:
3 cups confectioners’ sugar
6-ounces unsalted butter, at
room temperature
8-ounces cream cheese, at room
temperature
Salt
Heat oven to 350 degrees. But
ter and flour two 9-inch cake pans.
Grate carrots. Combine pecans
with 'A cup flour. Combine the
remaining I'/icups all-purpose
flour, the whole wheat flour, bak
ing powder, soda, salt, cinnamon,
and nutmeg.
Drain pineapple, reserving 2
tablespoons juice. With an electric
mixer set at medium speed, beat
eggs untjj foamy. Beat in sugar and
vanilla until smooth. Add oil slow
ly, beating all the while. Reduce
speed and beat in flour mixture.
With a spoon, stir in the carrots,
pineapples, the reserved juice and
the floured pecans. Put batter in
prepared pans. Bake until a tooth-
To Eat
Paula Leuenberger, a
registered dietician, teach
es a free program “Eat to
Live Live to Eat” at the
Lebanon County Extension
office. The same program Is
repeated six times every
month. Call (717) 270-4391 if
you want to attend. Here she
offers samples of dip to par
ticipants to compare. One Is
made with lowfat ingre
dients and the other with
high fat ingredients.
ing for whole eggs. Use two egg
whites in place of each whole egg
in muffins, cookies, and puddings.
pick stuck in the center comes out
clean, about 30 minutes. Cool 10
minutes. Remove from pans and
cool completely.
Frosting; Sift the confectioners’
sugar. With an electric mixer set at
medium-low speed, beat butter.
Cream cheese and a pinch of salt
until completely smooth. Reduce
speed to low and gradually beat the
sugar into the cream-cheese mix
ture until smooth. Put one cake
layer on a serving plate. Spread a
third of the frosting on top. Top
with remaining cake layer and
frost top and sides.
LIGHT CARROT CAKE
4 carrots, about 2 cups grated
l'/i cups all-purpose flour
1 cup whole-wheat flour
l'/> teaspoon baking powder
l'/i teapsoon baking soda
Y* teaspoon salt
1 teaspoon ground cinnamon
A teaspoon ground nutmeg
2 eggs
2 egg whites
l'/i cups light-brown sugar
'A cup oil
1 cup applesauce
A teaspoon vanilla extract
8-ounces crushed pineapple,
drained
'A cup raisins
Frosting;
3/a cups confectioners* sugar
8-ounces light processed cream
cheese
Heal oven to 350 degrees. Spray
two 9-inch cake pans with nonstick
cooking spray. Grate carrots.
Combine both flours, baking pow
der, soda, salt, cinnamon, and nut
meg. With an electric mixer set at
medium speed, beat eggs and egg
whites until foamy. Beat in sugar.
%> cfa/im 4
Lancaster Society 18
Lancaster Society of Farm
Women #lB gathered in the
meeting room of Kreider’s
Restaurant, Manheim on October
15. The meeting was hosted by
Mrs. John Hess. Martha Stoner
called meeting to order, acting for
the absent president. Devotions
by Lettie Nissley included poems
learned in our childhood and also
a list of scripture references as
“First Aid” in times of need.
Historical Spots in Lancaster
County were named as roll call
answers. Committee Reports
were followed by a resume of the
October 14, “Farm Women’s
Berks Society 4
In observance of Farm Women’s
Day, Berks Society 4 members and
a guest, Kay Youse, spent an
evening of fellowship and refresh
ments with Evelyn Becker at
Leader Nursing Center in Pottstown
York Society 26
York County Farm Women
Group 26 entertained 10 members
of Group 25 at Dover Family
Restaurant. After a luncheon, Vio
let Staley, a nurse at Pleasant
Acres, gave a very interesting talk
on hummingbirds and butterflies.
She is a member of the master gar
den program.
Three members had October
birthdays.
Gradually add oil. Beat in apple
sauce and vanilla. Reduce speed
and beat in flour mixture. Stir in
carrots, pineapple, and raisins. Put
batter in prepared pans. Bake until
a toothpick stuck into the center
comes out clean, ifoout 30 minutes.
Cool in pans 10 minutes. Remove
and cool completely.
Frosting: Sift confectioner’s
sugar. With a spoon, gradually
beat the sifted sugar into the cream
cheese. Do not use an electric mix
er as it will soften cheese too
much. Spread a cake layer with a
third of the frosting on top. Put
remaining cake layer on top. Frost
top and sides with remaining
frosting.
‘Das Kochbuch’
(Contlnuod from Pago B 12)
PECAN PIE I
1 pastry shell
1 cup pecans
3 eggs, well beaten
1 cup corn syrup
'A cup brown sugar
'/■ teaspoon salt
'/« cup butter, melted
Mix together all ingredients.
Pour into pie shell. Bake at 425
degrees, 10 minutes. Reduce heat
to 350 degrees. Bake 40 minutes
longer.
Day” by Ruth Rohrer. 80 years
ago Farm Women’s Board of
Directors was formed and Farm
Women Societies became a reali
ty. A donation of $75 was sent to
the Farm and Home Center for
the purpose of helping the Fund
for the installation of an Elevator.
Carol Mylin showed many
Floral Arrangements designed by
her and available in her shop at
1592 Old Line Road, Manheim,
Pa. Two guests and 17 members
were present. The Farm Women’s
Theme Song closed the meeting
“Brighten The Comer Where You
Are.”
where she is a resident.
Members were reminded to
bring bingo prizes for Berks Heim
to the next meeting at the home of
president Mary Fizz, Powder Mill
Hollow Road, Boyertown.
The York County Convention
will be held on November 3 at
Wisehaven Hall.
The group’s Christmas banquet
will be held at the Iron Kettle
Restaurant at Camp Hill.
The next meeting will be held
on November 8 at Jolly Copper
smith Restaurant at Etters. Shirley
Miller will be hostess.
Battenburg
lace Class
WEST CHESTER (Chester
Co.) Try your hand at the art of
Battenburg lace made with tape
and thread. No experience is nec
essary. Join Kerry L. Reynold at
the Penn State Cooperative Exten
sion office in Suite 370 of the
Government Services Center, 601
Westtown Road, West Chester, on
Thursday, November 3,9:30 a.m.-
12:30 p.m. and make a delicate
heart that can be used as an orna
ment or appliqued to a garment or
pillow.
The $l5 registration fee
includes supplies and instructions.
Call the Extension office at 610-
696-3500 for registration details.
COPPER COIN
CARROT SALAD
2 pounds carrots, sliced and
cooked
2 medium onions, sliced and
chopped
1 medium ..green pepper,
chopped
Dressing:
J /< cup vinegar
'A cup salad oil
1 teaspoon Worcestershire
sauce
1 can tomato soup, undiluted
Vi cup granulated sugar
1 teaspoon mustard
Vi teaspoon salt
Combine dressing with the veg
etables. Let set overnight. Drain
off sauce if preferred and enjoy.
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