Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 13, 1991 TAG: 9103140012
SECTION: EXTRA PAGE: E-3 EDITION: METRO
SOURCE: Toni Burks
DATELINE: LENGTH: Long
As part of National Nutrition Month, the American Dietetic Association is reminding consumers that nutritious eating can be part of a busy day. Here are some tips for healthy habits when you are away from home.
Eating on the road:
- Your best breakfast bets are cereal with milk, waffles or pancakes with fresh fruit toppings, a bagel or toast with preserves, fruits and juices.
- When traveling by car, take along individually-portioned juices, raw vegetables, low-fat cheese or peanut butter and whole-grain crackers, snack-size packages of dried fruits or seasoned air-popped popcorn.
Less fat, still fast:
- Fast-food chains are jumping on the low-fat bandwagon. Look for low-fat dairy products and "heart-healthy" grilled chicken or lean meat entrees.
- Although most fast-food chains have converted to all-vegetable fat for frying, fried foods are still among the highest in fat and calories.
Take a trip to the salad bar for a lower-fat alternative to fries and onion rings. Keep your salad lean by going easy on bacon bits, croutons, regular salad dressings and prepared salads, and by choosing low-calorie or yogurt-based dressings.
The choice is yours:
- A full-service restaurant offers the most flexibility and variety of food choices. Cafeterias allow you to control portion sizes and toppings like gravy, sauce and salad dressing.
- Watch out for foods that sound healthier than they are. Teriyaki dishes are low in fat but high in sodium. Potato skins often are fried and served with high-fat toppings. Pasta primavera can be made with cream. "Light" menu items may be nothing more than high-fat appetizers.
- Do not be afraid to ask questions about how a dish is prepared and whether lower-fat substitutions are available. - Associated Press
\ MICROWAVE IT On St. Patrick's Day, corned beef and cabbage is dear to many an Irishman's heart. This year, give tradition a tweak. Quick-cook your cabbage in the microwave oven, then top it with a cheesy sauce.
Savoy wedges with cheese sauce
1 small head Savoy or regular cabbage (1 1/4 lbs.)
2 Tbsps. water
2 tsps. cornstarch
1/4 tsp. paprika
1/8 tsp. garlic salt
1/8 tsp. ground white pepper
3/4 cup milk
1/2 cup shredded havarti or Swiss cheese
1 Tbsp. snipped fresh dill or 1/2 tsp. dried dillweed
Remove outer leaves from cabbage and discard. Cut cabbage into 6 wedges. Place cabbage and water in 12x7 1/2x2-in. microwave-safe baking dish. Sprinkle with salt. Cover with plastic wrap. Turn back one corner of the wrap to vent. Cook on high (100 percent power) for 9 to 12 minutes or until cabbage is tender, giving dish a half-turn and turning cabbage wedges once during cooking. Drain well, set aside and keep warm.
In 2-cup glass measure, combine cornstarch, paprika, garlic salt and white pepper. Stir in milk. Cook, uncovered, on high for 3 to 4 minutes or until thickened and bubbly, stirring after every minute until sauce starts to thicken, then stirring every 30 seconds. Add shredded cheese; stir until melted. Serve sauce over cabbage wedges. Sprinkle with snipped fresh dill or dried dillweed. Makes 6 side-dish servings. (NOTE: This recipe is not recommended for low-wattage microwave ovens.) - Associated Press
\ FANTASY CORNER Upcoming technology, so they say: laser slicers; a griddle with second heat source in a lid for cooking on two sides; a shopping cart with a calculator built into the handle. - Los Angeles Times
\ OLD-FASHIONED GOODNESS The Duchess of Dare Restaurant in Manteo, N.C., is one of the best no-fuss eateries on the Outer Banks. And it serve a bread pudding that's out of this world. Here's a recipe for one just like it.
Pineapple bread pudding\ 1/4 cup butter or margarine, softened
1 4-serving pkg. instant vanilla pudding mix
1 tsp. ground cinnamon
3 eggs
3 cups milk
1 8-oz. can crushed pineapple in its own juice
2/3 cup flaked coconut
1/2 cup raisins
1 tsp. vanilla
8 slices day-old white bread, cut into 1/2-in. cubes
In large bowl, cream butter, pudding mix and cinnamon until fluffy. Add eggs, 1 at a time, beating well after each. In another bowl, combine milk, pineapple with juice, coconut, raisins and vanilla. By hand, blend milk mixture into creamed mixture (it will look curdled). Fold in bread cubes. Pour into ungreased 2-qt. casserole or 8x8x2-in. baking dish. Place casserole or baking dish in a larger shallow pan on oven rack. Pour hot water into large pan to a depth of 1 inch. Bake in 325-degree oven 1 1/4 hours for casserole, 1 hour for baking dish, or until a knife inserted off center comes out clean. Makes 8 servings.
\ MARKET SHOPPING Yes, farm markets have some cabbage and potatoes for St. Patrick's Day celebrations, and you might also find potted shamrocks for a lucky table centerpiece.
There are green onions, too, along with green asparagus, green peppers, green beans, green zucchini and green apples and a variety of greens, just in case your menu theme runs to green.
Other food items include some turnips, hard-shelled squash, corn, tomatoes, eggs, apple butter, honey, dried apples and fruit preserves and jellies. Of course, many of the foods available at markets now are not locally produced, but right now availability not origin is the word.
Vegetable plants for home gardens are more plentiful now. Look for nice specimens of cabbage, broccoli, cauliflower, leaf lettuce, onion sets and plants. All are cool-weather lovers and do their best growing before the sun starts to beat down. There are pansies, violas, primroses and herbs which can go into the ground now, too.
Cut bouquets of daffodils are beginning to make an appearance. After all, spring is really just a moment's notice away in the mind and not much more on the calendar.
by CNB