Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 25, 1992 TAG: 9203240319
SECTION: EXTRA PAGE: 3 EDITION: METRO
SOURCE: Toni Burks
DATELINE: LENGTH: Long
For years, health authorities have been urging Americans to cut fat intake from 37 percent of calories to 30. What that translates into is this: For an average daily diet of 2,000 calories, 37 percent of calories from fat is 82 grams of fat. Out of that same 2,000-calorie daily intake, 30 percent of calories from fat is 67 grams. The difference, or the amount of fat to slash to meet the dietary recommendation, is 15 grams. That's about how much is in two tablespoons of many salad dressings.
Each of these easy ideas will slash about 15 grams of fat from your daily diet, too.
Drink two glasses of skim milk a day instead of two glasses of whole milk.
Snack on an apple, not a chocolate bar with almonds.
Make your sandwich on pita bread instead of one of those oversized croissants.
Order two slices of pizza with vegetable toppings instead of the works - sausage, pepperoni, et al.
Skip the glazed doughnut for breakfast; have a bagel.
Spread the bagel with jelly instead of an ounce and a half of cream cheese.
Select a broiled, skinless half chicken breast instead of batter-fried with the skin.
Forgo a half cup of one of the more exotic flavors of ice cream for a half cup of relatively exotic-flavored ice milk.
Replace a tablespoon of oil with a small amount of stock when sauteing vegetables. Or simply steam or cook the vegetables with a small amount of water in the microwave.
If you drink a lot of coffee (say five cups a day) and use a tablespoon of table cream per cup, switch to skim or evaporated skim milks.
Eat three ounces of meat instead of six. Cuts that will lose almost 15 grams of fat with a smaller portion include flank steak, lean ground beef, shortribs and sirloin. Trim fat from three ounces of roast prime rib and save 15 grams, too.
Choose two fig bars instead of a piece of apple pie.
Have an ounce of pretzels instead of nuts.
Mix tuna with two tablespoons of light mayonnaise rather than regular.
Substitute three ounces of canned tuna packed in water for those in oil. The difference in fat for most major brands will amount to at least 15 grams.
- The Washington Post
\ MICROWAVE IT When is sauteeing not sauteeing? When you "saute" in the microwave oven. Instead of cooking the vegetables in traditional oil or butter, you use water. That cuts the calories and the fat from your recipe. For this saucy mustard-flavored potato topper, the mushrooms and onions are so tender, you won't taste the difference.
Potatoes with mushroom sauce
4 medium baking potatoes (6 to 8 ounces each)
2 cups sliced mushrooms
1/2 cup chopped onion
1/2 cup chopped red or green sweet pepper
1/3 cup shredded carrot
3/4 cup chicken broth
1 Tbsp. cornstarch
1 Tbsp. Dijon mustard
Dash pepper
2 Tbsps. grated Parmesan cheese (optional)
Scrub potatoes; prick several times with a fork. Arrange potatoes on microwave-safe plate. Cook, uncovered, on high (100 percent power) for 13 to 16 minutes or until tender, rearranging once. Let stand while cooking sauce.
In 1 1/2-qt. microwave-safe casserole combine mushrooms, onion, pepper, carrot and 1/4 cup of the chicken broth. Cover and cook on high 5 to 7 minutes or until vegetables are tender, stirring once.
In small bowl stir together remaining 1/2 cup broth, cornstarch, mustard and pepper. Stir into vegetables. Cook, uncovered, on high 2 to 3 minutes or until thickened and bubbly, stirring every minute until sauce begins to thicken, then every 30 seconds.
Split open potatoes; mash centers slightly with a fork. Season to taste with salt and pepper. Spoon sauce on top. If desired, sprinkle with Parmesan cheese. Makes 4 servings. - Associated Press
\ MARKET SHOPPING Bouquets of daffodils and flats of tomato plants . . . what better combination of goods to announce the official arrival of spring?
Lemon-bright cut daffodils as well as pots of daffodils, tulips and hyacinth (and some combination bulb gardens) are plentiful at the Roanoke City Market. There are sprays of forsythia and pussywillow for table arrangements and azaleas and pansies ready to plant. Primrose, geranium and a nice assortment of garden perennials are available, too.
Broccoli, cauliflower, lettuce and cabbage plants should go into the garden now. Onion sets and plants, seed potatoes (including trendy yellow-fleshed Yukon Gold) and berry plants are other items that can withstand fickle temperatures. Tomato plants, though, need tender, loving care - and warm weather - in order to grow. They're available, but be prepared to give them protection from the cold.
Asparagus, strawberries, pea pods, citrus, tomatoes, green beans and other popular vegetables from warmer growing areas are plentiful. Curly kale, land cress, spinach, green onions, turnips, black walnuts and apples are coming from nearby farms. Shiitake mushrooms, apple butter, honey, eggs, herb vinegars and spice blends are other good things available now.
\ HELP!!! DEAR SOS: The Wigwam in Litchfield Park, Ariz., serves the best buckwheat cakes. Would you have a recipe? - DAVID
DEAR DAVID: These cakes are perfect for a springtime breakfast, especially when served with fresh fruit to offset the dark color of the buckwheat pancakes.
Buckwheat cakes
3 eggs
1 tsp. salt
2 Tbsps. sugar
2 1/2 cups milk
2 cups cake flour
2 cups buckwheat flour
2 Tbsps. baking powder
1/4 cup butter, melted
Blend eggs, salt and sugar; stir in milk. Sift flours and baking powder into large bowl. Whisk in egg mixture. Add melted butter and mix well. Do not overmix. Let stand 15 to 20 minutes; batter will be thick. Drop by scant 1/4 cup measure onto lightly greased griddle. Cook until underside is lightly browned and top is starting to bubble. Turn and cook other side until browned and dry. Makes about 30 cakes or 8 servings. - Los Angeles Times
\ PERKY CENTENNIAL Shredded Wheat was invented 100 years ago by a lawyer named Henry D. Perky as an indigestion remedy. He and his brother first started a company to sell shredding machines so you could shred in the privacy and comfort of your own kitchen. It was when the firm went broke that they hit on the idea of selling wheat pre-shredded (we now buy 56 million pounds a year).
- Los Angeles Times
by CNB