86-Lancaatar Fanning, Saturday, January 13, 1996
Eat To Your Health
After the holidays, people often
a conscious choice to try to
weight This often means eat
less or eating differently.
.ie supermarket is full of pro
;ts labeled low-fat or reduced
but it is possible to choose
:e items and still not loose
ight
Many low-fat foods do not con
fewer calories, because more
ir is added to enhance taste and
;ure. It’s true that it does help to
lown on fat because a gram of
contains 9 calories compared
i 4 calories in a gram of car
'drates or protein,
metheless eating too many
.iiydrates won’t help you
:h. Whenever you eat a car
'drate, the body breaks it down
stuff it can use. Once the
,ars are broken down, the excess
converted into fat and stored.
To lose weight, you need to eat
Tt calories that you use for
gy no matter if they come from
lydrates, protein or fat.
lember, too, some fat is
it in a good diet program,
ie need fat for energy and for
iding the vitamins that are sol
only in fat, including A, D. E,
K.
Make healthful choices in your
Follow the USDA Food fyra-
Guidelines. Eat plenty of
i, vegetables, grains, and cere
— but careful not to add too
■h fat when preparing these
.pplesauce and apple juice are
Ulent fat substitutes in making
i, cookies, muffins, and other
•A goods. Substituting apple
■ will dramatically reduce the
ind caloric levels, reduce the
for sugar and add flavor and
iral sweetness.
Cakes made with butter and
other solid shortening get their vol
ume from the air that is incorpor
ated into the batter when the fat is
creamed with the sugar. Eliminat
ing fat means that the cake will
become more compact. To remedy
this, beat egg whites and fold them
into the cake batter.
In recipes that have totally eli
minated fat, it is a good idea to sub
stitute a whole grain flour for at
least one-third to one-half of the
refined flour used in the recipe.
You may also use wheat bran, oat
bran or oats to replace part of the
flour. The fiber in these ingre
dients will help maintain a pleas
ing texture in your baked goods.
Here are some healthful choices
to get you on the right track.
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.
January
20-
27-
February
3-
10-
GARDEN VEGGIES
ITALIAN STYLE
1 onion, chopped
1 squash, diced yellow or zuc
chini or eggplant, peeled
1 tomato, diced
1 green pepper, chopped
Pinch of oregano or Italian
seasoning
8-ounce can tomato sauce
Vi cup skim mozzarella cheese,
shredded
Combine vegetables in a baking
dish. Sprinkle with oregano. Pour
on the tomato sauce. Bake uncov
ered at 350 degrees for 20 to 30
minutes. Top with cheese and bake
another4toS
is melted.
Cooperative Extension
TOTE-ALONG DRESSING
12-ounces low-sodium tomato
juice
3 tablespoons fresh lemon juice
1 tablespoon finely chopped
onion
1 tablespoon minced fresh
parsley
I'/> teaspoons arrowroot
powder
’/< teaspoon granulated sugar
'A teaspoon garlic powder
teaspoon salt
Vi teaspoon ground black
pepper
Combine all ingredients in
screw-top jar, shake to blend. Pour
into small saucepan and code over
medium heat, stirring. Bring to a
boil and continue cooking, stirring,
1-2 minutes or until slightly thick
ened. Allow to cool. Return to jar
and keep refrigerated. Makes 20
1-tablespoon servings.
Am. Cancer Society
EMU ESPECIAL
4 emu prime steaks
2 tablespoons butter
3-ounces sliced mushrooms
'/< cup thinly sliced green onion
1 tablespoon lemon juice
A teaspoon salt
'A teaspoon dried basil, crushed
1 clove garlic minced
In skillet, cook emu steaks in
butter over medium heat to desired
doneness (be careful not to over
code, emu is very lean), turning
once. Transfer to platter, keep
warm. In same skillet, combine
mushrooms, green onion, lemon
juice, salt, basil, and garlic. Heat
and stir until sauce is bubbly; serve
with steaks. Makes 4.
Contributor writes that emu
meat is a red meat that is very low
in fat. Many health conscious peo
ple are seeking this alternative red
meat
Meatless Meals
Pizza Time
Whole Gram Recipes
Valentine’s Day
Serve tossed rice salad over lettuce leaves for a well-balanced dish that Includes
rice, pork tenderloin, and fruit.
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 1 to 2 hours.
NO-SALT HERB BLEND
Makes 1 cup
4 tablespoons dried oregano
4 tablespoons onion powder
4 teaspoons dried marjoram
4 teaspoons dried basil
4 teaspoons ground savory
4 teaspoons garlic powder
2 teaspoons dried thyme
2 teaspoons dried rosemary
1 teaspoon dried sage
1 teaspoon pepper
In a medium-sized bowl, com
bine all ingredients. Crush with the
back of a spoon or transfer small
amounts to a mortar and crush.
Store in a tightly covered
container.
Lisa Collura
Holtwood
Good over fish, chicken, salad,
or vegetables.
Sarah Clark
Breezewood
(Turn to Page B 8)
Featured Recipe
This featured recipe comes from a new cookbook, “Pork and
Lamb,” written by Joanne Weir.
Forty-four contemporary kitchen-tested recipes with beautiful full
page color photographs are accompanied by up-to-date information on
cookware, a glossary featuring herbs and recipe ingredients, basics on
selection and general preparation. The recipes for stock, homemade
bread crumbs, and sauces are a plus. The lamb recipes incla a lamb
chili, pizza, burger, along wiht some more elegant dishes, including a
rack of lamb.
The cookbook is available from Time-Life Books and sells for
$17.95. For more information, call 1-800-621-7026.
LAMB AND LENTIL SOUP
l'/a pounds boneless lamb meat, trimmed of excess fat and cut into
small cubes
2 tablespoons olive oil
'/a teaspoon ground cumin
'/a teaspoon sweet paprika
2 bay leaves
I piece lemon peel, about 'A -inch wide and 2 inches long
!4 to 14 teaspoon crushed red pepper flakes
8 cups water
I V* cups dried lentils
1 yellow onion, peeled and diced
1 large carrot, peeled and cut,.diced
V* cup fresh cilantro
Salt and freshly ground pepper
In a soup pot, combine lamb, olive oil, cumin, paprika, bay leaves,
lemon peel, red pepper flakes, and 2 cups of the water. Bring to boil
reduce heat to low, cover and simmer gently until the lamb is tender,
l'/a to 2 hours.
Add remaining 6 cups water, the lentils, onion, and carrot, and sim
mer. uncovered, over low heat until the lentils ate just tender, 20-30
minutes. Discard the bay leave and lemon peel. Stir in the cilantro, salt,
and pepper to taste. Serve immediately.