Consuming Thoughts by Fay Strickler Penn State Extension Home Economist For Berks Co. Each day we are learning more and more about the role key nutrients play in our body. For instance, we now know that too much sodium and fat in our diet can contribute to hyperten sion and heart disease. Take a close look at your fam ily’s favorite recipes that you use on a regular basis. Do they con tain a lot of fat, sugar or salt? If so, it is time to learn to update your old family favorites for more healthful eating. Try some of the following suggestions. To Decrease Total Fat and Calories Reduce the fat by one-fourth to one-third in baked goods such as quick breads, muffins and cookies. Reduce or eliminate added fat in casseroles or main dishes. Use a non-stick pan or cooking spray when browning meat and eliminate the need to add extra fat. Skim off hardened fats from QUALITY PAINTS @ REASONABLE PRICES ■ ALL TYPES OF INTERIOR & EXTERIOR PAINTING ■ SANDBLASTING N ROOF COATING ■ RESTORATION, & WATERPROOFING ON STONE & BRICK BUILDINGS HOUSES - BARNS - FENCES - FACTORIES - ETC. Specialists In Sand Blasting/Spray Painting Farm Buildings, Feed Mills, Roofs, Tanks, Etc. With Aerial Equipment WE NOW REPAIR SPRAY GUNS AND PUMPS 4056 A Newport Rd., Kinzers, PA 17535 717-768-3239 On Rt. 772 Across From Pequea Valley School ‘Brush, ‘RpttOr Spray - We'CC(Do It Dither Way (For Jobs Large Or SmaCC- Our (Wen WiCCDo It Att chilled soups. Then reheat and serve. Try reduced calorie mayon naise or sour cream or, for even fewer calories, used plain, low fat yogurt, buttermilk or blend ed cottage cheese in place of reg ular sour cream or mayonnaise for sauces, dips and salad dress ing. To Decrease Sugar Reduce sugar by one-fourth to one-third in baked goods and desserts such as quick breads, cookies, pie fillings, custard and fruit crisps. Do not decrease the small amount of sugar in plain yeast breads, as the sugar pro vides food for the yeast and helps rising. Reduce or eliminate sugar when canning or freezing fruits. To Decrease Sodium Reduce or eliminate salt in most recipes. Do not reduce the salt in cured meats or pickles, however, as the salt acts as a preservative. Do not reduce the FISHER’S PAINTING & FISHER’S PAINT OUTLET STORE salt in yeast breads because the salt controls the rising action of the yeast. Reduce the salt in recipes gradually and you will adjust to a less salty flavor. Use herbs and spices to flavor rather than salt. Now, how do you begin? First look at the ingredients in your recipe, consider the general guidelines and gradually make a note of changes you made and your reaction to the changes. Keep trying until you recipe which is tasty and good for you and your family. Compare the following recipe for fish chowder with the modi fied version. The substitutions for the modified version are list ed in bold and parentheses. These changes resulted in fewer calories, 75 percent less fat, one third less cholesterol and two thirds less sodium (only 108 mg. in each cup of vegetable fish chowder). Original Vegetable Fish Chowder - (Modified Recipe Substitutions) 3 tablespoons butter (1 T. vegetable oil) 1 medium onion, chopped 2 medium carrots, chopped 2 stalks celery, chopped 2 medium potatoes, peeled & cubes 2-1/2 cups water 1 teaspoon salt (omit and add 1 bay leaf, 1/2 teaspoon thyme, 1/2 teaspoon dill) 1-1/2 pounds firm white-fleshed W ou ANSWER M.V. Runkles 111 wanted to know where to get parts of a Warm Morning coal-stove. Thanks to Lydia Stoltzfus, Leola, for writing that parts can be purchased at Leacock Coleman Center, 89 Old Leacock Rd. p P.O. Box 307, RonkS, PA 17572-0307. ANSWER Evan Weidman, Westfield, wanted information about old cookers that he has. Thanks to Lydia Stoltzfus, Leola, who writes that their is an American Cooker Co. by the name of Wisconsin Alu minum Foundry Co. Inc., Customer Service Dept., P.O. Box 246, Manitowoc, Wl 54221-0246. ANSWER Different types of sewing machine belts can be purchased at Cedar Lane Dry Goods, 204 Orlan Rd., New Holland. PA 17557. Pasture Mat / \ Tfie G° lden Standard ' ■■■> i n cow Comfort Finally! A Tough Cover That Works Better ★ 100% Waterproof ★ Most durable cover on the market ★ No Abrasion ★ Help eliminate ripple effect ★ Tough PVC Coating Cleans Better Than Previous Cover For details and installation with over 4 years experience Petersheim’s Cow Mattresses 117 Christiana Pike (Route 372), Christiana, PA 17509 u 610-593-2242 Ask For Merrill or Sam fish as cod or haddock, cut into bite sized chunks 1-1/2 cups half-and-half (12 oz. can evaporated skim milk) pepper to taste Heat oil in 4-quart saucepan and saute’ onions about 5 min utes Add carrots, celery, pota- Old Fiddler’s Picnic v c ' MC slim Walker performs on the fiddle for the upcoming Old Fiddler’s Picnic. LANCASTER, (Lancaster Co.) - Saturday, August 1, the Lancaster County Department of Parks and Recreation will hold its 18th annual "Old Fiddler's Picnic." In addition to (Continued from Page B 16) Lancaster Farming, Saturday, July 25, 1998-817 toes, water and herbs; cover and gently simmer about 5-10 min utes more; until fish is just cooked. Stir in evaporated skim milk and heat just to serving temperature. Add pepper to taste. Makes about 10 cups •SSS^ ■rK square dancing, food and music, the event will feature antique tractors brought in by the "Boys from Waterloo," of South Eastern Pennsylvania, as well as special guest, MC Slim Walker. This year's feature band will be "Fiddle for Fun" from Jacobus. The event will be held in the Conestoga area of Central Park, located at 1050 Rockford Road in Lancaster. Music will begin at 10:00 a.m. and last until 5:00 p.m. Any Bluegrass band is wel come to play during open peri ods. However, playing is on a first-come, first serve basis. Admission to the event if free, parking will be $3. per car. For more information, contact the Park Office at 299-8215. got milk? 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