Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 27, 1991 TAG: 9103270167
SECTION: EXTRA PAGE: E-3 EDITION: METRO
SOURCE: TONI BURKS
DATELINE: LENGTH: Long
A majority of Americans don't eat enough fiber, but you can make sure you're not in that group. Follow the advice of nutrition experts by eating 25 to 35 grams of fiber every day and you'll reap its many benefits.
Dietary fiber has been strongly linked with preventing colon cancer, the most common form of cancer for non-smokers. One theory suggests that fiber acts as a protector by keeping the digestive system working to dilute or cut the concentration of potential carcinogens or cancer-causing agents in your body.
High-fiber foods may help dieters lose weight. You can eat a greater quantity of high-fiber foods for fewer calories while feeling fuller at the same time.
Fiber is a natural laxative. It creates bulk in the intestinal tract and absorbs water like a sponge.
Fiber can play a role in lowering blood cholesterol to reduce the risk of heart disease. By eating more high-fiber foods, it's likely you'll automatically reduce some of the fattier foods in your diet. Health experts suggest that no more than 30 percent of your calorie intake over a few days or weeks should come from fat.
For diabetics, fiber slows the absorption of carbohydrates through the small intestine. This helps to curb erratic swings in blood-sugar levels.
Since different fibers work differently in your body, consume a variety of high-fiber foods. Some fibers speed digestion, such as the water-insoluble fibers in wheat bran, whole grains, dried beans and vegetables. Others may help lower blood cholesterol level and stabilize blood-sugar levels, such as the water-soluble fibers in oat bran, fruits, dried beans and vegetables.
As a guide, try to eat 25 to 35 grams of dietary fiber per day, with 25 to 30 percent coming from soluble fiber (about 8 grams). Work up to that fiber level gradually and don't try to exceed it, because too much fiber interferes with absorption of other nutrients.
As you increase your fiber intake, drink plenty of water to offset the water that the fiber absorbs. The following foods contain generous amounts of soluble fiber: 1/2 cup peas, 2.7 grams; 1/2 cup kidney beans, 2.5 grams; cup dry oat bran, 2 grams; 4 prunes, 1.9 grams; 1/2 cup lentils or corn; 1.7 grams; 3/4 cup cooked oatmeal, 1.4 grams; 1 apple, 0.9 grams. - Associated Press
\ MICROWAVE IT For a quick-to-fix sandwich, spread a mixture of vegetables and cheese and bake on English muffin halves in the microwave oven. Your sandwich will be ready in about 5 minutes.
Swiss veggie sandwiches
1 cup shredded Swiss cheese
1 cup shredded zucchini or carrots
1/2 cup chopped tomato
1/2 cup cup thinly sliced small cauliflowerets
2 Tbsps. mayonnaise or salad dressing
1/2 tsp. salt
1/2 tsp. dried dillweed, if desired
3 English muffins, cut in half and toasted
Combine cheese, vegetables, mayonnaise, salt and dillweed. Spread evenly over muffin halves. Arrange on a microwave-safe rack in a microwave-safe dish. Cook uncovered on high (100 percent power) for 3 to 4 minutes, or until hot and bubbly. Makes 6 open-face sandwiches. - Associated Press
\ CONTESTS If you cook great chili and would like the opportunity to make your bragging rights official, then you'll want to enter the Virginia Championship Chili Cookoff. This is a state cookoff. You could represent the state at the world cookoff this fall in Lancaster, Calif.
You aren't required to submit a recipe, but remember: No beans! To enter, make your intentions known by contacting the Roanoke Special Events Committee at 210 Reserve Ave. S.W., Roanoke, Va. 24016, or telephone 981-2889. There is a nominal entry fee and contestants must be members of the International Chili Society.
The winner will receive a trophy, two round-trip airline tickets to Los Angeles, hotel accommodations and a bunch of other stuff. There'll be trophies and prizes for runnersup, too, as well as recognition for cooks who decorate the best booths and put on the best shows.
Recipes for light main dish casseroles are being sought for the sixth annual Dairylicious Recipe Contest sponsored by the American Dairy Association and the Virginia Department of Agriculture and Consumer Services.
Recipes must include at least three real dairy products, two of which must be low-fat products. The deadline to enter is May 10 and recipes may be sent to 1991 Dairy Recipe Contest, VDACS, P.O. Box 1163 Room 1004, Richmond, Va. 23209.
Five finalists will be chosen to participate in a cookoff June 22 at Valley View Mall in Roanoke. The winner will receive $500 and an expenses-paid trip to Charlotte, N.C., to compete for the $5,000 grand prize in the regional finals in August.
For more information, call Lisa Lafoon, contest coordinator, at (804) 786-4278.
This one's for kids . . . the Kraft Singles Search for the Most Outrageious Sandwich recipe contest. Young cooks 6 to 14 are eligible to enter. There'll be 100 prizes awarded, including six grand prize trips to Walt Disney World Resort. Rules are available by sending a business-size, self-addressed, stamped envelope to Kraft Singles Rules, P.O. Box 4030, Blair, Neb. 68009. The deadline to enter is June 28.
\ A BIT OLD-FASHIONED Remember how great caramel apples rolled in nuts tasted when you were a kid? Here are the same flavors, but now they're easier to eat.
Caramel-apple bread pudding
4 eggs
2 1/4 cups milk
1/2 cup sugar
1/2 tsp. ground cinnamon
1/2 tsp. vanilla
1/8 tsp. ground nutmeg
2 cups dry whole-wheat bread cubes (about 3 slices)
1 6-oz. pkg. dried apples, snipped
Caramel-nut sauce
In large mixing bowl use a rotary beater to beat together eggs, milk, sugar, cinnamon, vanilla and nutmeg; set aside. In ungreased 8x1 1/2-in. round baking dish toss together dry bread cubes and dried apples. Pour egg mixture evenly over. Bake in 350-degree oven for 40 to 45 minutes or until pudding tests done. Serve warm with sauce. Makes 6 to 8 servings.
Caramel-nut sauce: In small saucepan melt 1/4 cup margarine or butter. Stir in 1/2 cup packed brown sugar and 1 Tbsp. light corn syrup. Cook and stir over medium heat until mixture comes to a full boil. Stir in 1/4 cup whipping cream. Return to a full boil. Remove from heat and stir in 1/4 cup chopped pecans. Serve warm. Makes about 1 cup. - Associated Press
\ MARKET SHOPPING Easter lilies, tulips, daffodils, forsythia, azaleas, mums, pussy willows, pansies, primrose, geraniums . . . farm markets are in full bloom once again.
Along with the colorful flowers for bouquets and to plant, there is a good variety of foliage plants in hanging baskets and a huge selection of perennials and herbs. Now, of course, is the time to put pansies and such perennials as daisies, columbine and carnations in the ground. It's a bit early to trust geraniums to the outdoors, so if you purchase them be sure to be ready to give the plants protections if temperatures drop.
If the weather is agreeable, you might make some time to plant cabbage, broccoli, cauliflower, lettuce, onions and potatoes, too. These vegetables need the cool temperatures of early spring to get off to a good growing start. Patio tomatoes - some with blooms already! - are available, too. These tomatoes are designed to be grown in pots but the same temperature rule applies: Cover the plants if temperatures are chilly. There are regular garden variety tomato plants available, too, but farmers would advise you to hold off on outdoor planting.
Something new, too: Raspberry and blackberry plants.
Among the edibles, look for eggs to cook for a special weekend brunch, a good supply of tender spinach (use it in a spring salad with sliced strawberries and fruity vinaigrette dressing), kale to simmer with some leftover holiday ham, potatoes, apples, sweet potatoes, dried apples and apple butter. From warmer growing areas, look for tomatoes, green beans, squash, peppers, cucumbers, strawberries, asparagus and lots more.
Especially for Easter enjoyment are goose eggs and baby rabbits.
\ PIZZA OF THE OOZE For the world premiere of "Teenage Mutant Ninja Turtles II: The Secret of the Ooze," California Pizza Kitchen created a peanut butter and chocolate pizza.
"This is a special recipe in honor of the four Turtles," said the owners of the pizzeria chain. "We have no plans on offering it in our restaurants in the near future."
They're not fooling anybody. - Los Angeles Times
by CNB