Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, July 18, 1990 TAG: 9007180039
SECTION: EXTRA PAGE: E-3 EDITION: METRO
SOURCE: TONI BURKS
DATELINE: LENGTH: Long
Fresh produce:
- For salad making, choose dark green, leafy vegetables; they're high in vitamin A.
- You need vitamin C every day. Citrus fruits, strawberries, peppers, broccoli, brussels sprouts and cabbage are good sources.
- Know which fruits and vegetables hide calories and fat. Winter squash, corn and potatoes have slightly more calories. Avocados have more calories than other produce items because of the monounsaturated fat they contain.
Dairy:
- Low-fat cheeses are better and more varied than ever.
- Try light cream cheese and sour cream.
- Compare labels when buying yogurt. Some brands are made with whole milk (32 calories per ounce); others with low-fat or non-fat milk (20 calories per ounce). Some fruit yogurts are made with artificial sweeteners.
Meat and seafood:
- Look for Meat and Poultry Nutri-Facts posters at the meat case. They'll guide you to the leanest choices.
- Buy Select grade beef; it has less marbling fat throughout the muscle and less visible fat than Prime or Choice.
- Compare nutrition labels on ground turkey. Some brands have almost as much fat as lean ground beef.
- Experiment with fish, an excellent lean, protein-rich food. Remember that ready-to-cook products such as breaded fish fillets may have hidden fat.
- Choose fresh poultry pieces with skin removed. Most of the fat in poultry is in or just beneath the skin.
Bakery:
- Buy breads that list whole grain flour, not just wheat flour, as the first ingredient; these are generally higher in fiber.
- For rolls, try bagels, pita bread and English muffins, which have only 1 to 2 grams of fat per servings.
Packaged foods:
- Take a little extra time and read ingredient and nutrition labels; they'll lead you to the most nutritious buys.
- Opt for no-salt-added vegetables, water-packed or juice-packed fruits.
- As you hunt for lower-calorie frozen dinners or entrees, look for those that have 300 calories or less per serving; no more than 30 percent of calories from fat; 100 milligrams cholesterol or less; 1,000 milligrams sodium or less.
- Buy plain frozen vegetables more frequently than those packed in sauces.
- Of all frozen desserts, fruit and juice bars are lowest in calories and fat.
- Oat bran is not the only healthful choice. Most cereals range from 1 to 3 grams fiber per serving, with some bran and multigrain varieties at 5 to 7 grams. Lowest in sodium: puffed wheat or rice or shredded wheat. Lowest in calories: puffed unsweetened cereals. - Associated Press
\ SUNDAE BEST We don't know who invented the ice cream sundae, but we sure do love 'em for it. Here are two delicious sundae toppings, hot fudge for kids and brandied peach for grown-ups. Cook either one in 5 minutes or less in your microwave oven and serve 'em warm. Mmmmm!
Hot fudge sauce
1/3 cup sugar
1/3 cup evaporated milk
1/3 cup unsweetened cocoa powder
3 Tbsps. light corn syrup
3 Tbsps. margarine or butter
1/2 tsp. vanilla
In 4-cup microwave-safe glass measure or bowl, stir together sugar, milk, cocoa powder, syrup, margarine or butter and vanilla. Cook, uncovered, on high setting (100 percent power) for 1 1/2 to 2 minutes or until boiling. Stir. Continue cooking, uncovered, on high for 45 seconds more. Serve hot over ice cream. Makes about 1 cup.
Hot brandied peach sauce
2 cups peach slices
1/4 cup packed brown sugar
2 Tbsps. brandy
Place peach slices in a blender container or food processor bowl. Cover and blend or process just until coarsely chopped. Transfer to 1-qt. microwave-safe casserole. Stir in brown sugar. Cook, uncovered, on high for 2 to 3 minutes or until hot and bubbly. Stir in brandy. Serve warm over vanilla ice cream. Makes about 1 1/4 cups
- Los Angeles Times
\ MARKET SHOPPING It's amazing what a little rain will do to revive thirsty crops, and when the rain is generous, stand back! This week, there are abundant supplies of lots of food items at farm markets.
Tomatoes - red, yellow and pink - are quite plentiful for classic sliced tomatoes-mayonnaise-white bread sandwiches or, our favorite, sliced tomato on a warm buttered biscuit.
Squash - yellow, zucchini and pattypan - is available, too, for casseroles and stir-fried dishes. Try teaming raw slices of yellow squash and zucchini in tossed salads, too. Eggplant, both small and large versions, is in good supply as are potatoes, cabbage, onions, green beans, broccoli, greens, peas, spinach and peppers. Beets and cucumbers are plentiful enough for pickling purposes. There's corn, too, to microwave or grill on the cob.
Summer Rambo apples and some transparents continue to be in good supply, and peaches are available, too. But if you're looking for peaches in quantity to freeze or to make preserves, be prepare to pay dearly for them. At the typical price of $1.25 a pound, a half-bushel would cost around $30! So, for the time being, enjoy peaches for fresh eating, in pie, cobbler, ice cream or shortcake. Supplies may pick up in the next few weeks, but prices will still be higher because there just aren't as many peaches available this year.
by CNB