Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 14, 1990 TAG: 9003142478
SECTION: EXTRA PAGE: E-3 EDITION: METRO
SOURCE: toni burks
DATELINE: LENGTH: Long
"Too often people think that eating right means depriving themselves of the foods they enjoy," says Nancy Wellman, the association's president. "In reality, healthful eating opens the door to a wide range of tasteful experiences."
Wellman says there's no need to think in terms of "good" foods and "bad" foods. Instead, think about eating a balanced variety of wholesome foods - and remember moderation.
Registered dietitians define a healthy diet as one that includes many different nutrient-rich foods, without too many calories or too much fat, especially saturated fat, cholesterol, sugar or sodium.
Eating a wide variety of wholesome foods helps ensure an adequate intake of essential nutrients, Wellman says. For example, dark green leafy vegetables provide vitamin A and magnesium; citrus fruits, melons, strawberries and green peppers are good sources of vitamin C.
While registered dietitians recommend that many Americans limit the amount of fat, sugar and sodium in their total diet, not every food needs to be low in these items.
"If you do eat a food that contains a lot of fat, sugar or salt, plan to balance your diet by eating other foods that aren't high in these areas," says Wellman says.
"Don't eliminate favorite foods from your diet. The key is how much of these foods you eat and how often you eat them. Even if your favorite food is prime rib smothered in gravy, you don't have to give it up entirely. Just eat it less often and try a smaller portion with less gravy."
Wellman says that if you are making changes in your diet, make them gradually. Among her suggestions:
- Substitute low-fat milk for whole milk first, rather than jumping directly to skim milk.
- Substitute non-fat or low-fat yogurt for half or more of the mayonnaise when making tuna salad sandwiches.
- Incorporate new, healthful foods into some of your old stand-by recipes.
Most important, Wellman says, as you make alterations in your diet, remember the word "enjoy" is a key component of the National Nutrition Month message, "and a key element in helping you make lasting changes that will improve the quality of your life." - Associated Press
\ WRITE FOR IT "Root for Flavor," from the Horseradish Information Council, is a 12-page booklet with ideas and recipes for appetizers, salads, soups, entrees, sauces and side dishes. For a copy, send $1 to Flavor, Horseradish Information Council, P.O. Box 720299, Atlanta, Ga. 30358.
To help promote the importance of vegetables, the makers of V-H vegetable juice have a brochure with recipes and a cents-off product coupon. For a copy of "Vegetables: Have You Had Your 3 to 5 Servings Today?" send a stamped, self-addressed, business-size envelope to V8 Vegetable Leaflet, P.O. Box 964, Bensalem, Pa. 19020.
"Omelets" is an information and recipe brochure from the American Egg Board. For a copy, send a self-addressed, stamped, business-size envelope to Incredible Edible Egg #29, P.O. Box 755, Park Ridge, Ill. 60068-0755.
"Light Bites in Minutes" is a collection of deli meat appetizers. For a copy, send a self-addressed, stamped, business-size envelope to National Live Stock and Meat Board, Dept. LBME, 444 N. Michigan Ave., 18th Floor, Chicago, Ill. 60611.
"All Star Pork Recipes" contains a lineup of easy pork recipes from 10 restaurants in major league baseball cities. For a copy, send a self-addressed, stamped, business-size envelope to All Star Pork Recipes, National Pork Producers Council, P.O. Box 10383, Des Moines, Iowa 50306.
\ CELEBRATE This is American Chocolate Week, as declared by the Chocolate Manufacturers of America. The industry group shared a recipe, too. It's delicious when spread with fruit-flavored cream cheese. Chocolate-flavored cream cheese isn't bad either.
Deep dark chocolate tea bread
2 cups sifted all-purpose flour
3/4 cup sugar
1/3 cup cocoa
1 Tbsp. baking powder
1/2 tsp. salt
1 cup milk
1 egg, slightly beaten
3 Tbsps. melted shortening
1/3 cup semisweet chocolate pieces
Combine dry ingredients and sift into a large bowl. Beat together milk, egg and shortening. Add to dry ingredients and stir only until moistened. Fold in chocolate pieces. Pour into greased 9x5x3-in. loaf pan. Bake at 350 degrees for 1 hour or until cake tester inserted in center of bread comes out clean.
\ CONTESTS Original recipes are being accepted for the Martha White World Grits Festival Recipe Contest.
First and second prizes in each of three categories receive cash prizes and cookbooks. Third prize winners also get books.
The deadline for entering is March 31 and a complete set of rules is available by writing Martha White Kitchen, World Grits Festival Recipe Contest Rules, P.O. Box 58, Nashville, Tenn. 37202.
March 31 is also the deadline to enter the Bays English Muffin National Recipe Contest. The winner gets a trip for two to France with a week of cooking lessons at La Varenne in Burgundy. There are prizes for second, third and fourth place winners, too, with 25 runnersup to receive product packages.
Original recipe using English muffins in entrees for any meal, appetizer, snack or dessert dishes are eligible to be entered. Entries must be accompanied by a top label from a package of the sponsor's muffins. Send to Bays English Muffins, P.O. Box 450, Chicago, Ill. 60690-0450.
\ PARTY FOOD Hot in more ways than one, this spicy baked dip will warm up guests. Choose the preparation option that fits your schedule: make ahead, make at the last minute, bake, cook in the microwave.
Crisp pita chips go well with the dip. Look for them at your grocery store, or make your own: Split pita bread into two 2 single layers. Then cut each layer into six wedges. If desired, brush the pitas lightly with oil or margarine for extra crunch. Bake in a 350-degree oven for 12 to 15 minutes or until crisp and golden brown.
Southwestern chili dip
1 8-oz. pkg. low-fat or regular shredded Cheddar cheese
1 cup reduced-calorie mayonnaise or salad dressing
1 4 1/2-oz. can chopped ripe olives, drained
1 4-oz. can chopped green chili peppers, drained
1/4 tsp. garlic powder
Few dashes hot pepper sauce
1 medium tomato, chopped
1/4 cup sliced green onions
Pita chips (optional)
Stir together cheese, mayonnaise or salad dressing, half the olives, chili peppers, garlic powder and hot pepper sauce until combined. Spread mixture in 9-in. quiche dish or pie plate. Bake at 350 degrees about 20 minutes or until heated through. Sprinkle with chopped tomato, remaining olives and green onion in 3 rings, starting near the outer edge of the dish. Serve warm with pita chips. Makes 8 to 10 servings.
To microwave: Prepare as directed, except spread cheese mixture in microwave-safe 9-in. quiche dish or pie plate. Cook, uncovered, on high (100 percent power) for 4 to 6 minutes or until heated through, stirring twice. Top as directed.
To make ahead: Prepare the cheese mixture; cover with plastic wrap and chill up to 4 hours before baking. Continue as directed. You may need to bake slightly longer for thorough heating. - Associated Press
by CNB