Roanoke Times
Copyright (c) 1995, Landmark Communications, Inc.
DATE: WEDNESDAY, March 6, 1991 TAG: 9103060075
SECTION: EXTRA PAGE: E-3 EDITION: METRO
SOURCE: TONI BURKS
DATELINE: LENGTH: Long
Q: Which of these foods contains the least amount of saturated fat? (a) 2 tablespoons peanut butter; (b) 1 ounce natural Cheddar cheese; (c) 2 ounces bologna.
A: (a) peanut butter. Two tablespoons of peanut butter contain 3 grams of saturated fat. Animal products are the main sources of saturated fat in most diets: 1 ounce of Cheddar cheese has 6 grams; 2 ounces of bologna has 3.4 grams.
Q: For a balanced diet, one should eat an equal number of servings each day from the five major food groups. True or False?
A: False. The suggested daily servings for most adults are: 3 to 5 servings of vegetables; 2 to 4 servings of fruits; 6 to 11 servings of breads, cereals, rice and pasta; 2 to 3 servings of milk, yogurt and cheese; 2 to 3 servings of meats, poultry, fish, dry beans and peas, eggs and nuts.
Q: Turkey hot dogs contain less fat than all-beef hot dogs. True or false?
A: True. One turkey hot dog contains about 8 grams of fat while one all-beef hot dog of equal size has almost 13 grams of fat.
Q: On average, Americans consume more than twice the recommended amount of salt each day. True or false?
A: True. Most Americans eat more salt and sodium than they need. Food and beverages containing salt provide most of the sodium in our diets, much of it added during processing and manufacturing.
Q: Which contains about the same amount of calcium as 1 cup of skim milk? (a) 2 cups cottage cheese; (b) 1 1/2 ounces natural cheese; (c) 1 cup yogurt; (d) all of the above.
A: (d) all of the above. Although these foods provide the same amount of calcium as the skim milk, they may contain more fat and calories. Registered dietitians recommend low-fat or fat-free dairy products for most adults.
Q: By asking a fast-food restaurant to "hold the mayonnaise" from your hamburger, you're saving how many grams of fat? (a) 5 grams; (b) 10 grams; (c) 25 grams.
A: (b) 10 grams of fat. One tablespoon of mayonnaise has 10 grams of fat and 100 calories. It's better to season a hamburger with low-fat standbys like ketchup and mustard.
Q: Which of the following foods are not rich in complex carbohydrates? (a) bread and corn; (b) apples and grapes; (c) split peas and crackers; (d) potatoes and rice.
A: (b) apples and grapes. Like other foods, apples and grapes are rich in simple sugars but contain no complex carbohydrates. Fruits, vegetables and grains all contribute to meeting total carbohydrate needs.
Q: Which of the following is considered a safe rate of weight loss? (a) 1/2 to 1 pound per week; (b) 2 to 3 pounds per week; (c) 4 to 5 pounds per week; (d) 1 pound per week.
A: (a) 1/2 to 1 pound per week. Gradual weight reduction is more successful because it requires only slight changes in eating and exercise behavior, which are easier to maintain over a long period of time.
Q: Running 1 mile burns about 100 calories. Walking the same distance burns how many calories? (a) 50 calories; (b) 75 calories; (c) 100 calories.
A: (c) 100 calories. Both running and walking use the same amount of calories.
Q: All margarines contain fewer calories and less fat than butter. True or false?
A: False. Regular margarine and butter both contain about 5 grams of fat and 45 calories per teaspoon. Whipped butters and margarine contain less fat and fewer calories per teaspoon. - Associated Press
\ MICROWAVE IT The best soups to cook in the microwave oven are those that make no more than six servings. That's because microwave ovens save you the most time when you're cooking small amounts of food. To save even more time, this soup thickens without flour, cornstarch or excessive stirring.
Broccoli chowder
1 10-oz. pkg. frozen chopped broccoli
1/2 cup finely chopped onion
1/2 cup water
1 10 3/4-oz. can condensed cream of chicken soup
1 cup milk
1 cup shredded Cheddar cheese
1/8 tsp. ground red pepper
cup peanuts, chopped
In 2-qt. microwave-safe casserole combine broccoli, onion and water. Cover and cook on high (100 percent power) for 5 to 6 minutes or until vegetables are tender, breaking up broccoli and stirring twice. Do not drain. Stir in soup, milk, cheese and red pepper. Cook, uncovered, on high for 7 to 9 minutes or until heated through, stirring twice. Top each serving with peanuts. Makes 6 side-dish servings. - Associated Press
\ HELP!!! DEAR SOS: Can you help me find a recipe for granola bars made with oats, honey, brown sugar and chopped dried nuts? - Irene
Dear Irene: There are numerous versions. Here's one.
Granola bars
6 Tbsps. butter or margarine
1/2 cup packed brown sugar
1/4 cup honey
1 egg
1 tsp. vanilla
1 cup all-purpose flour
1/2 tsp. baking powder
1/2 tsp. salt
1 1/2 tsp. soda
1 1/2 cups bite-size crispy bran squares cereal, crushed to 1/2 cup
1/2 cup raisins or chopped mixed dried fruit
1/2 cup flaked coconut
1/4 cup plus 3 Tbsps. sunflower seeds
2 Tbsps. sesame seeds
Cream butter and brown sugar until light. Beat in honey, egg and vanilla. Stir together flour, baking powder, salt, soda and cereal. Add to creamed mixture. Stir in raisins, coconut and 1/4 cup of the sunflower seeds. Spread evenly in greased 13x9-in. baking pan. Sprinkle sesame seeds and remaining 3 Tbsps. sunflower seeds evenly over top. Bake at 350 degrees 15 to 20 minutes or until tester inserted in center comes out clean and top is lightly browned. Cool, then cut into bars. Makes 24 bars. - Los Angeles Times
\ MARKET SHOPPING Are you itching to get out and dig around in the dirt? Well, farmers are returning to markets with some stuff that will satisfy your springtime urges.
Pretty things first . . . pansies, violas, primroses and azaleas are blooming everywhere. They are cool weather lovers and will adapt well to March temperatures. Pots of pocketbook plants and foliage plants in hanging baskets are best enjoyed indoors. There are herbs, too. If there's a tad of Irish in your soul, you might want to celebrate with a shamrock plant - with green leaves and white blooms or red-purple leaves with pink flowers. There's a nice selection available now, but they do move fast closer to St. Patrick's Day.
Practical things now . . . cabbage, leaf lettuce, broccoli, cauliflower, seed potatoes, onion sets and Vidalia onion plants are in good supply. These are cool weather lovers, too, and do their best growing when given an early start.
And, yes, a few tomato plants were spotted last weekend and, no doubt, will be more plentiful from now on. Tomato plants are tender, though, and can't take the abuse of cold soil and air.
Greens, turnips, apples, dried apples, apple butter, potatoes, hard-shelled squash, honey and eggs are among the locally-produced foods that continue to be available in good supply. Increasing supplies of tender green beans and red tomatoes with good flavor are coming from warmer growing areas. Strawberries and asparagus are available, too, for spring celebrations.
\ BEST DRESSED Making your own dressing at home can be a healthy alternative to commercial dressings. Stir favorite herbs, spices and flavors into non-fat plain yogurt and eliminate mayonnaise and oil entirely.
This low-fat ranch dressing gets its smooth texture from non-fat cottage cheese and low-fat buttermilk and its flavor from onion and garlic powders; you may wish to use fresh garlic and onion.
Low-fat ranch dressing
1/2 cup non-fat cottage cheese
1/4 cup non-fat milk
1/2 tsp. parsley flakes
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. garlic salt
1/4 tsp. sugar
1/2 tsp. seasoned salt
Dash seasoned pepper
Combine cottage cheese and milk in blender and blend until smooth. Add parsley, garlic and onion powders, garlic salt, sugar, seasoned salt and seasoned pepper. Blend until thoroughly mixed. Makes about 2/3 cup dressing. - Associated Press
by CNB