Mushrooms - Important Part
of a Health Diet
Chester County has a very
important agriculture industry
which provides us with a bounti
ful supply and variety of mush
rooms.
The nutritional message is a
very positive one-mushrooms
are low in calories with less than
Family Living
Focus
Thidy Dougherty
Chester Co. Extension
30 calories per quarter pound.
Mushrooms are low in fat and
contain no cholesterol. They are
suited to low-salt diets and are
good sources of potassium and
rich in Vitamin 812. Mushrooms
contain vegetable protein which,
when combined with pasta,
grains or beans, produces a com
plete protein.
Fresh mushrooms need care
ful handling. Store them in a
paper bag in your refrigerator
two to three days. If you need to
keep them longer, freeze them.
It is best to saute the mush
rooms in oil or butter, whole or
sliced, and store in an appropri
ate freezer-weight bag. They
Nutty
News
Nuts have long
been enjoyed for their
unique taste and tex
ture, and now that
winter is approaching,
let’s take another look
at the health benefits
of nuts.
A healthful eating
plan includes some fat
the American Heart
Association recom
mends 30% with 10%
or less saturated.
Although relatively
high in fat, nuts con
tain mostly unsaturat
ed fat. Unsaturated
fats can help control
blood cholesterol leves
and thus lower the
risk for heart disease.
Because many
Americans eat too
much saturated fat,
nutrition experts rec
ommend replacing
some saturated fat f o ods like fish, fatty acids, try to eat
with poly- and sea f oo d ) and nuts may fish, seafood, or nuts
monounsaturated help reduce the risk of two to three times a
fats, the type of fats heart diease and week,
found in nuts. stroke. A quarter cup Nuts are also a
Walnuts are high in ( one ounce ) of walnuts good source of protein,
polyunsaturated fat. SU ppfies about 2 In the Food Guide
Polyunsaturated fats gj. ams 0 f plant-based Pyramid, nuts are
include essential fatty ome g a -3 fatty acids, included with other
acids and omega-3 slightly more than is ptotein rich foods in
fatty acids. Research f oun d in 3 ounces of the Meat, Poultry,
suggests that omega-3 sa ]mon. lb reap the Eggs, Beans and Nuts
fatty acids found in benefits of omega-3 category. One-thirH
WHY BE SICK & TIRED
Most health problems are due to toxins in the body which
hinder the immune system from fighting off diseases.
Toxins are a result of food grown, processed and impaired
by chemicals, insecticides, weed killers and many other
poisons, detrimental to the body and cause diseases. But
.dip y-_ 'y
remove toxins and build up your immune systems to fight
off diseases and health problems. It reduced cost for food.
Introductory Offer nMI V For tot al program
A3O day supply UIVLT plus's4.so shipping
You can also buy wholesale without monthy requirements
SATISFACTION GUARANTEED
or money back for the whole program
What can you lose but your health problems
To order special offer send a check for $53.50
Ivan & Esther Martin
An Independent SuLin distributor
539 Hilltop Rd.,*Myerstown, PA 17067
Ph. 717-066-4928 or 800-668-7373 for credit card order
More information & testimonials available upon request
Distributors Needed - Excellent Opportunity
Lancaster
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 ingredients
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 listed below.
November 28 - Food Gifts
December 5 - Christmas Cookies
12 Holiday Entertaining
19 - Holiday Favorites
may be frozen up to three
months.
The average portion of raw
mushrooms is 1/4 pound. As a
cooked vegetable, allow 6 ounces
per serving. Here are a few
recipes to get you started.
Ginger, Spit Pea and
Mushroom Soup
1 onion, finely chopped
1 tablespoon grated ginger
root
2 tablespoons chopped fresh
cilantro or parsley
1/2 pound green split peas
5 cups vegetable stock
10-ounces small button
mushrooms, sliced
Put onion, ginger root,
cilantro or parsley, split peas,
and stock into a saucepan. Bring
to a boil, cover and simmer gen
tly for 30 minutes. Add the
mushrooms and simmer for an
additional 15 minutes. Season to
taste, then serve garnished with
lemon slices and sprigs of
cilantro or parsley. Serves 4-6
Some ideas to introduce
mushrooms to your family
• Sliced mushrooms are excel
lent for sandwich fillers. Grill
portabella slices that have been
brushed with olive oil and
served with lettuce and whole
wheat bread.
Ing, Saturday, November 21, 1998*
•A few large white mushrooms
may be put into the roasting pan
around a beef roast or chicken
for the last 10 minutes of cook
ing.
•Specialty mushrooms such as
shiitake, enoki, oyster, etc., have
lovely shapes and colors and are
excellent accompaniments to
dishes.
Enjoy these vegetables. They
will add flavor, interest and
great nutrition to your meal.
Marinated Mushrooms
1/2 cup wine vinegar
1/2 clove garlic
1 bay leaf
1 small onion, finely chopped
2 tablespoons tomato paste
3 tablespoons oil -
1 pound small button mush
rooms
fresh cilantro
Put the vinegar, garlic, bay
leaf, and onion into a saucepan.
Bring to a boil and simmer until
the onion is tender. Add the
tomato paste and oil. Mix
together thoroughly and season
to taste. Pour the marinade over
the mushrooms. Cover and chill
overnight. Remove the garlic
and bay leaf. Serve in individual
dishes. Garnish with cilantro.
Serves 4 or makes a wonderful
appetizer for a small group.
cup of nuts provides
about 5 grams of pro
tein and is equivalent
to 1 ounce of lean
meat.
Additionally, nuts,
like pistachios and
almonds, are teeming
with vitamins and
minerals in each
crunchy bite, includ
ing thiamine, vitamin
B-6, folacin, magne
sium, iron, copper, and
potassium. Research
in cancer prevention
includes studies on
phytochemicals (nat
ural chemicals found
in foods). Nuts contain
one type of phyto
chemical called pheno
lic acid. Another rea
son to consume nuts!
There’s even more
good news. Nuts are
one of nature’s origi
nal convenience foods.
Easy to carry along in
a purse, briefcase, pr
backpack, peanuts
and almonds, for
example,’ provide an
energy-boosting, quick
snack.
Nuts are also ver
satile and easy to toss
in salads, pasta, rice
dishes, and stir-fries.
They’re great in veg
gie pizzas and in trail
mixes with dried fruit,
as well aS their tradi
tional uses in baked
goods like muffins and
breads.
55