BS-Umcasler Farming, Saturday, July 22, 1995
Keep Healthy With
Summer Vegetables
The variety of vegetables we
choose to eat affects our health.
For instance, the number and kinds
of fruits and Vegetables affect our
risk of developing certain cancers.
It is recommended that we eat five
or more fruits and vegetables a
day.
One cup of raw leafy spinach
counts as one of those five serv
ings. Spinach is a good source of
two nutrients. One-half cup of
chopped raw spinach contains
almost one-third of the U.S RDA
of vitamin A. It also contains one
fourth of the recommended
amount of folic acid, a vitamin
important for healthy blood cells.
Spinach also provides liber to keep
you regular.
SPINACH AND
ORANGE SALAD
4 cups fresh, trimmed, washed
spinach
2 oranges, peeled and sectioned
'A cup sliced onions, optional
V* cup French dressing, reduced
calorie
Wash and drain spinach thor
oughly. Tear into small pieces and
combine with the oranges and
onion slices. Pour the French
dressing over the ingredients and
mix well. Chill for one to two
hours.
PICKLED BEETS
7 pounds beets
4 cups vinegar
'A cup canning or pickling salt
2 cups sugar
2 cups water
2 cinnamon sticks
12 whole cloves
4 to 6 onions, if desired
Trim off beet tops, leaving
1-inch stem of roots to prevent
bleeding of color. Wash thorough
ly. Cook until tender (about 25 to
30 minutes). Drain and discard li
quid. Cool beets. Trim off roots
and stems and slip off skins. Slice
into'/«-inch slices. Peel and thinly
slice onions. Combine vinegar,
salt, sugar, and fresh water. Put
spices in cheesecloth bag and add
to vinegar mixture. Bring to a boil.
Add beets and onions. Simmer 5
minutes. Remove spice bag. Fill
jars with beets and onions, leaving
'A -inch headspace. Add hot vine
gar solution, allowing 'A -inch
headspace. Adjust lids and process
in boiling water bath for 30
minutes.
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 clear instructions with each recipe 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.
July
29- Tomato Recipes
August
5- Pickles & Pickling Ideas
12* Jams & Jellies
19* Covered Dish Favorites
ZUCCHINI RELISH SALAD
4 quarts cubed unpeeled
zucchini
6 medium onions
2 cups diced carrots, cooked
2 cups diced celery
2 heads cauliflower
4 red peppers
'A cup salt
Mix together and cover. Let
stand three hours. Drain off juice
and discard it.
Syrup:
5 cups sugar
11/,I 1 /, teaspoon turmeric
VA teaspoon celery salt
1 teaspoon garlic salt
2 cups vinegar
1 cup water
Mix together syrup ingredients
and pour over relish. Boil every
thing for five minutes. Spoon into
jars and seal.
Martha High
Reinholds
PARTY HAM CASSEROLE
'/ cup butter
% cup flour
2 cups milk
1 cup grated Velveeta cheese
3 medium potatoes, cooked and
sliced
1 quart yellow com, cooked
3 cups diced, cooked ham
Melt 'A cup butter, stir in flour.
Gradually add milk, stirring con
stantly, until thickened. Add
cheese and cook slowly until
melted. Arrange potatoes in
2A -quart casserole dish. Cover
with com. Pour half the cheese
sauce over com; add ham and
remaining sauce. Bake for 30-35
minutes at 350 degrees.
Mabel Zimmerman
East Earl
COPPER PENNIES
2 pounds carrots, sliced and
cooked
1 can tomato soup
’A cup sugar
'/ cup salad oil
V* cup vinegar
1 teaspoon prepared mustard
1 teaspoon Worcestershire
sauce
1 onion, chopped
I green pepper, chopped
A cup chopped celery
Salt and pepper to taste
Cool carrots. Combine remain
ing ingredients; add cooled car
rots. Refrigerate mixture for 24
hours before serving.
Joy Mingle
Nottingham
Scatter fresh vegetables across pizza before topping with cheese and baking.
CAULIFLOWER SALAD
2 cups raw cauliflower, chopped
in small pieces
3 hard-cooked eggs, chopped
‘A cup minced onion
1 cup chopped celery
A cup chopped green pepper
14-ounce can pimiento, minced
1 teaspoon salt
Pepper to taste
'A cup fat-free mayonnaise
Cook cauliflower in boiling
water for 2 minutes. Drain and
place in cold water until cool.
Drain and combine with remain
ing ingredients. Chill before
serving.
Yields 3'A cups (7 A cup serv
ings). 120 calories. 8 g fat, 207 mg.
sodium per serving.
BJ. Light
Lebanon
BROILED TOMATOES
4 medium ripe tomatoes
V* cup cracker crumbs
'A teaspoon salt
Dash pepper
1 tablespoon vegetable oil
Fresh parsley
Cooking spray
Wash tomatoes, slice in half
crosswise. Place on baking sheet
with cut side up. Mix crumbs, sea
soning, and oil. Sprinkle 1 table
spoon mixture on each tomato.
Broil 8 to 10 inches from heat for
about 4 minutes or until golden
brown. Garnish with parsley sprigs
or sprinkle with chopped parsley.
Yields 8 halves (4 servings). Each
76 calories. 4 g fat, 220 mg
sodium.
BROCCOLI SALAD
1 large head broccoli, cut up
1 medium onion, chopped
'A cup raisins
10 slices bacon
V* cup sugar
1 tablespoon vinegar
V* cup Miracle Whip
Cut bacon into bits and fly. Mix
salad dressing, sugar, and vinegar.
Pour over all ingredients and let set
at least one hour in refrigerator
before serving.
Sauteed Chicken Breast with Sweet and Sour Melon Sauce is a
light, refreshing dish that's easy to prepare and a delight to taste.
Sautled Chicken Breast With Sweet and Sour Melon Sauce
4 whole boneless, skinless chicken breasts
'/ honeydew melon
V* cantaloupe
2 tablespoons vegetable oil
1 teaspoon salt
A teaspoon pepper
V* cup sake or Riesling wine
V* cup chicken broth
1 teaspoon freshley grated ginger
2 teaspoons cornstarch
14 cup rice wine vinegar
1 tablespoon honey
1 tablespoon butter
1 tablespoon chopped parsley
Cut each chicken breast in half and slightly flatten with hand. Peel
melons and slice into thin strips (or cut into melon balls). Place veget
able oil in large frypan over medium heat Sprinkle chicken with salt
and pepper and add to pan; saut£ about S minutes on each side until
golden brown. Add sake (or wine), chicken broth and ginger; simmer
for several minutes. Dissolve cornstarch in rice wine vinegar.
Remove chicken to serving platter. To frypan, add vinegar mixture,
honey and melons, stirring gently. Add butter and parsley and dribble
sauce over chicken. Makes 8 servings.
BJ. Light
Lebanon
Martha High
Reinholds
Featured Recipe
ZUCCHINI LOAF
1 cup biscuit mix
Yt cup oil
Vt cup cheese whiz or Velveeta
'/» teaspoon garlic powder
Vt teaspoon salt
4 eggs
3 cups grated zucchini
Pour mixture into greased cas
serole and bake at 350 degrees for
45 minutes or until set
This is tasty and easy to make.
Katie Fisher
Narvon
(Turn to Pago B 8)