84-Lancaster Farming, Saturday, February 3,2001
Nature’s Functional Foods
It’s a new century, but an age
old dilemma What do you eat
to stay healthy?
Research shows that one of the
most powerful sources of disease
prevention comes from eating
whole plant-based foods. Fruits,
vegetables and nuts contain a va
riety of phytochemicals and
other nutrients which work to
gether to help prevent disease.
In contrast, a supplement
contains only one or a few phyto
chemicals, which if consumed in
excess could actually cause can
cer and other illnesses. The truth
is that the whole is greater than
the parts. Everyone wants the
magic bullet, but, in the end, it
will point back to the whole
plant food, which has far more to
offer than any supplement.
Here are some recipes to get
you started.
COUS COUS WITH
CHICKEN, CITRUS,
AND SCALLIONS
Serves 2
1 teaspoon olive or vegetable
oil
'A pound chicken breast, sliced
4 scallions (green onions),
diced
1 cup low-sodium chicken
broth
A cup canned mandarin
oranges, drained and
rinsed
'A grapefruit, peeled and sliced
into small pieces, with pith
removed
1 5.7-ounce box couscous,
cooked (follow instructions
on box)
1 tablespoon sliced almonds,
toasted-
In a large pan on medium
high heat, heat oil and then add
chicken slices. Brown them light
ly on all sides. Making sure
they’re cooked throughout, re
move them and set aside. Add
scallions to pan and saute them
for 5-10 minutes until tender.
Stir in broth and bring to a sim
mer. Stir in orange segments,
grapefruit segments, and chick
en, and simmer for five minutes
until all ingredients are heated
throughout. Add cooked cous
cous and stir well. Sprinkle with
toasted almonds, and serve.
~To toast almonds, spread
them in a small pan and bake
them at 350 F. for just five to six
minutes, stirring once, until they
have developed a pale brown
color.
Nutrition analysis: Calories:
550 Kcal, Fat: 7.1 g. Cholesterol:
67 mg.
Fiber: 6.1 g. Sodium: 123 mg,
% Calories from Fat: 12%
ZUCCHINI, RED PEPPER
AND LEEK FRITTATA
3 smallish zucchini, thinly slic
ed
1 red pepper, diced
1 leeks, white part only, sliced
2 cups egg substitute, divided
V* teaspoon black pepper, di
vided
Vi teaspoon dried thyme, di
vided
Vegetable or olive oil spray
Steam or microwave the vege
tables together until tender
each will cook at the same ap
proximate rate. Set aside. Pre
heat oven to 350 F. Spray a light
coat of oil on a heavy oveftproof
skillet. On medium heat, heat oil,
and add half of the egg substi
tute. Sprinkle it with half the
thyme and half the black pepper.
Let it cook for a few seconds,
until it begins to bubble, and then
use a spatula to pull the sides in
and spread the uncooked egg
over the bottom of the pan, as if
cooking an omelet. When this is
nearly cooked, add steamed veg
etables to pan. Evenly pour in
the remaining half of the egg
substitute, and sprinkle on the
remaining thyme and black pep
per. Bake for 35-40 minutes,
until egg is firm. Serve.
Nutritional Analysis: Calories:
92 Kcal, Fat; 2.8 g, Cholesterol:
0.8 mg. Fiber; 1.1 g. Sodium: 147
mg, % Calories from Fat: 27%
FRUIT SALAD
2 tablespoons honey
2 tablespoons lemon juice
2 Granny Smith apples, cubed
2 red pears, cubed
A cup dried apricots, sliced
into thin strips
3 8-ounce containers low-fat
spiced apple yogurt or low
fat vanilla yogurt
In a medium bowl, whisk to
gether honey and lemon juice.
Add fruit and toss well. For each
person, spoon a half container of
yogurt into a small bowl and top
with 'A cup fruit. Serve.
Nutritional Analysis: Calories:
206 Kcal, Fat: 1.9 g, Cholesterol:
0 mg. Fiber: 3.4 g, Sodium: 76
mg, % Calories from Fat: 8%
CHICKEN
SALAD MAKEOVER
2 cups cooked, diced chicken
breasts
V/i cups California seedless
grapes
1 medium apple, cored and
sliced
Vi cup each raisins and diced
celery
Vi teaspoon dried tarragon,
crushed
salt and pepper to taste
2 to 4 tablespoons each low-fat
mayonnaise and yogurt
'A cup chopped parsley
lettuce leaves
sprig of thyme, optional
Combine all ingredients except
lettuce and thyme; mix well.
Serve chicken salad on lettuce
leaves. Garnish with thyme, if
desired. Makes 4 to 6 servings.
Nutritional Analysis Per Serv
ing: 180 calories, IS g protein, 6 g
fat (28 percent calories from fat),
19 g carbohydrate, 45 mg choles
terol, 2 g fiber and 57 mg sodi
um.
FOUR-FRUIT SLUSH
2 cups pineapple juice
'A cup frozen orange juice con
centrate, thawed
1 medium banana
1 cup frozen unsweetened
peach slices
S cups carbonated water
lemon-iime carbonated bever
age, or ginger ale chilled
In a blender container com
bine first four ingredients. Blend
until smooth. Pour into 2-quart
baking dish. Cover; freeze three
to five hours or until firm. To
serve, let stand at room tempera
ture 30 minutes. Scrape surface
of mixture to form slush. Fill
glasses half hill with slush. Add
carbonated beverage.
Makes 10 to 12 servings.
Nutritional Analysis Per Serv
ing: 80 calories, 1 g protein, 20 g
carbohydrate, 0 g total fat (0 g
Get aggressive
in difficult
conditions.
Rotary Tillers
• Available in 4 series and 15 • Enclosed drive cb
models bath
• Heavy-duty box frame • Heavy-duty 3-pomt
• Adjustable hitch clevises • Center or offset mounting
• Cast iron gearbox housing on most models
Hoober, Inc.
Mam Street
Intercourse, PA 17534
717-768-8231
Deerfield Ag &
Turf Center, Inc.
RR 2 Box 212
Watsontown, PA 17777
570-538-3557
Oetlan Equipment, Inc.
141 East Mam St.
Silverdale, PA 18962
215-257-5177
Thomas L. Dunlap
Rt 220, Mam St Exit
Jersey Shore, PA 17740
570-398-1391
Eckroth Bros Farm
Equip.
Rd 2, Box 24A
New Rmgold, PA 17960
570-943-2131
Are They Here?
saturated fat), 0 mg cholesterol, 1
g dietary fiber, 25 mg sodium.
CITRUS
TOSSED SALAD
6 tom mixed salad greens
3 oranges or 2 grapefruit,
peeled, sectioned, and seed
ed VA cups peeled jicama
cut into thin strips
1 medium red onion, sliced
and separated into ring 'A
cup
Citrus Vinaigrette or another
flavor vinaigrette
Choose from four fabulous
flavors of vinaigrette to add a
gourmet touch to this salad. Be
cause orange juice concentrate
replaces part of the oil included
in a vinaigrette, these vinai
grettes have only 2 g of fat and
34 calories per tablespoon in
stead of 6 g of fat and calories.
In a large salad bowl combine
tom mixed greens, orange or
grapefruit sections, jicama, and
onion ring. Drizzle with the vin
aigrette; toss. Serve at once.
Makes 6 side-dish servings.
Nutritional Analysis Per Serv
ing: 83 calories, 2 g protein, 14 g
carbohydrate, 3 g total fat (0 g
saturated fat), 0 mg cholesterol,
and 2 g dietary fiber, 26 mg sodi
um.
Citrus Vinaigrette: In a screw
top jar combine 3 A cup frozen
orange juice concentrate,
thawed; 'A cup vinegar; l A cup
olive oil; 'A cup water; and 'A tea
spoon pepper. Shake well to mix.
Cover and chill for up to one
week. Before using, let stand at
room temperature about IS min
utes, then shake well. Makes VA
cups dressing.
GRAPEFRUIT-CRANBER
RY PUNCH
2 cups cranberry juice cocktail
Eckroth Equipment Co.
4910 Kernsville Rd
Orefield, PA 18069
610-366-2095
Hines Equipment
RT 220, Belwood, PA
814-742-8171
Hoober, Inc.
East Mam Street
McAlisterville, PA 17049
717-463-2191
Keller Brothers
R 7 Box 405
Lebanon, PA 17042
717-949-6501
1950 Fruitville Pike
Lancaster, PA 17601
717-569-2500
M.S.Yearsley & Sons
West Chester, PA
610-696-2990
Pfkeville Equipment Inc
RD 2, Oysterdale Road
Oley, PA 19547
610-927-6277
chilled 3 A frozen grapefruit
juice concentrate
thawed 112-ounce can lemon
lime carbonated beverage
chilled ice cubes
In a pitcher, combine the cran
berry juice and thawed concen
trate. Gently stir in the carbonat
ed beverage. Serve at once over
ice cubes. Makes 8 (4-ounce)
servings.
Nutritional Analysis Per Serv
ing: 84 calories, 0 g protein, and
21 g carbohydrate, 0 g total fat (0
g saturated fat), 0 mg cholesterol,
and 0 g dietary fiber, 8 mg sodi
um.
Combine the ingredients for
the Sweet ‘N Sour sauce in a
mixing bowl. Heat oil in a skillet
over medium high heat. Add
broccoli, carrots, cauliflower, and
celery, cook for two minutes.
Add bell pepper and sugar peas,
cook for two minutes. Add Sweet
‘N Sour sauce, bring to a boil and
cook for one minute, covered.
Serve vegetables while hot.
Makes 4 to 6 servings.
Nutritional Analysis Per Serv
ing: 132 calories, 2 g protein, 4 g
fat (1 saturated), 20 g carbohy
drate, 99 mg sodium, no choles
terol.
CHINESE
VEGETABLE STIR-FRY
Sweet ‘N Sour Sauce
■Vi cup pineapple juice
1 tablespoon sugar
1 tablespoon lemon juice
l'/a teaspoons cornstarch
1 teaspoon light soy sauce
Stir-Fry Vegetables
4 teaspoons vegetable oil
1 cup broccoli florets
1 cup sliced carrot
1 cup cauliflower florets
1 cup sliced celery
1 cup chunked red bell pepper
1 cup sugar peas, stems re
moved
Stoltzfus Farm Service
Cochranville, PA
610-593-2407
Stouffer Bros Inc.
1066 Lincoln Way West
Chambersburg, PA 17201
717-263-8424
New Jersey
Rodio Tractor Sales
North White Horse Pike
Hammonfon, N J 08037
609-561-0141
Warren County Service
Center
228 Route 94, Blairtown, N J.
908-362-6916
landpnde.com
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