ROANOKE TIMES
Copyright (c) 1996, Roanoke Times
DATE: Wednesday, April 10, 1996 TAG: 9604100005
SECTION: EXTRA PAGE: 8 EDITION: METRO
SOURCE: ALMENA HUGHES FOOD EDITOR AND TOM SIETSEMA SEATTLE POST-INTELLIGENCER
Spring cleaning doesn't necessarily stop at household chores. What about weeding out that collection of recipes you've been accumulating but haven't yet gotten to try? What about trashing (or donating to a food bank) tempting items in your larder that you know you shouldn't eat? How about once and for all disposing of old high-calorie, high-fat, unhealthy eating habits?
Eating healthier is a year-round thing, but spring and the prospect of summer - and the skimpier outfits that come with them - help us recall forgotten New Year's resolutions about diet.
The following recipes are weeded out from among some that have been accumulating here at the newspaper. They reinforce that foods can be interesting, good for you and still taste good.
They include a Spanish classic, paella; a Jewish favorite, kugel; an Italian-influenced beefsteak; and even a snacking mix that would be a pleaser at any party. The mix is made with one of Walden Farm's fat-free dressings, which use no artificial flavors, colors or preservatives. The flavors we sampled, with the exception of the honey-dijon vinaigrette, tended to taste a little salty. But overall, the dressings were surprisingly good for their genre. To receive other recipes, from soups to desserts, and the company's Health Letter, send a stamped, self-addressed envelope to Walden Farms, Box 361, Linden, N.J. 07036.
Here are a few other ways to clean up your eating act:
Fake ``creaminess'' in vegetable soups by removing a cup or so from the pot, pureeing it in a blender and returning it to the pot. This works best with soups containing carrots, potatoes, beans and such.
Replace high-fat garnishes with low-fat substitutes: Use cocktail sauce instead of tartar sauce on fish, a hearty mustard instead of mayonnaise on sandwiches, snack on pretzels instead of nuts (just a small handful of the latter racks up 200 calories).
When baking, use chopped dried fruit (dates, raisins, prunes, apricots) instead of high-fat nuts or chocolate morsels; dust cake tops with powdered sugar instead of frosting.
The condiment of fashion - salsa - is typically fat-free and incredibly versatile. Put it to use as a zesty sauce, dip or salad dressing.
Sweeter and ``meatier'' than most vinegars, balsamic vinegar lends a welcome boost to many savory dishes while allowing you to skip the oil.
Defat your pantry: Stock up on supplies of onions, fresh garlic and ginger, fresh lemons and limes, flavored vinegars, evaporated skim milk and nonstick cookware.
Cook steamed vegetables over water infused with aromatics, including herbs, wine or fresh ginger. Try whole cherry tomatoes cooked over sherry, garlic and shallots; sliced mushrooms steamed over Marsala.
Prepare fish or chicken in paper packets or foil. Both types of wrapping seal in juices and flavor without adding unwanted fat. Just remember to cut things thinly (for example, fillet a chicken breast and cut into slices) and lay on aromatics (lemon rind, leeks, celery, onion) with a generous hand. Wrap the package tightly before cooking.
For a low-cal alternative to croutons, toss 2 cups of whole-wheat bread crumbs with a tablespoon of soy sauce and a minced clove or two of garlic. Spread on a baking sheet in a 350,F oven until brown, remembering to stir occasionally.
A satisfying alternative to sour cream: a cup of pureed low-fat cottage cheese enhanced with a spritz of fresh lemon juice.
Don't add oil to your pasta - it only adds calories and prevents sauce from sticking to the noodles. Simply add the pasta to plenty of rapidly boiling water and stir the strands to keep them from clumping.
Keep on hand skinned, poached chicken breasts for fast, easy-to-assemble salads and sandwiches. To boost their flavor, poach the chicken in water or broth with vibrant flavorings such as rosemary, curry, bay leaf, cumin, chili powder or hot pepper sauce.
Jazz up broccoli or cauliflower with a sprightly gremolata instead of butter or cheese. Start by combining 2 Tbsp. chopped parsley, 4 tsp. finely grated lemon rind and 2 cloves of peeled, minced garlic.
Dessert lovers, take note: A classic angel-food cake has no fat because it's made with egg whites. Instead of whipped cream, garnish the cake with fresh berries or sliced fruit. For variation, try toasting a slice of the cake just before serving.
In restaurants, look for dishes described as poached, simmered, steamed, grilled, broiled or roasted. Avoid food described as fried, sauteed, crisp, rich, battered or pastry-wrapped. Keep in mind that a lot of butter and cream can be hidden in anything stuffed, mashed, whipped or pureed.
Finally, request that unwelcome things you might be tempted to eat - chips, French fries, butter - be removed from the table.
Recipes for:
PAELLA
30-MINUTE BISTRO BEEF STEAK
MINI NOODLE KUGEL WITH RASPBERRY FILLING
LENGTH: Long : 108 lines ILLUSTRATION: PHOTO: 1. Savory Spanish paella (above) 2. and 30-Minute Bistroby CNBBeef Steak (inset) prove that food can be interesting, good for you
and still taste good. color.