Week of June 29

The Versatile Potato

• Low fat Scalloped Potatoes? Sure, just modify the ingredients. Scrape four potatoes, then slice very thin. Slice an onion into thin rings. Spray a 9" x 9" glass pan with Pam®. Layer 1/3 of the potato slices on the bottom. Top with 1/2 the onion slices. Sprinkle with salt, pepper, and about 1 Tablespoon flour. Repeat, then finish with the last 1/3 of the potato slices. Pour about 1/2 C skim milk over the top. Top with 1/4 Cup Low fat or nonfat cheddar cheese. Cover with foil and bake about 35-40 minutes at 375°. A terrific change of pace!
• Everyone loves twice-baked potatoes, so try this low-fat version for a change. Bake four potatoes until done (450° for about 50-60 minutes--test for tenderness with a fork). Let cool slightly then slice in half lengthwise. Scrape out the pulp with a spoon, leaving the skins intact. Mix the pulp with skim milk, salt and pepper, and Butter Buds®. Scoop the pulp back into the skins and broil about 1-2 minutes until the top is golden brown. Variations: add nonfat or Low fat sour cream or cheddar cheese to the mix.
• Baked Potato Slices with Rosemary and Garlic. Slice four potatoes into medium-thin wedges. In a mixing bowl, mix together 1 tablespoon olive oil and 3 tablespoons water. Add 1 tablespoon rosemary, 1/2 teaspoon paprika, 1/2 teaspoon garlic powder, Butter Buds®, salt and pepper. Toss potatoes in mixture, then place in a single layer on a baking sheet sprayed with Pam®. Bake 400° for 40-45 minutes or until done. If desired, omit garlic powder, and add 1-2 cloves minced fresh garlic. Like French Fries, only better!

Week of June 22

Enjoying the Bounty of Summer Fruit

Week of June 15

PoultryTips

For balanced diet, you need some protein foods every day. Of course, chicken is an excellent low fat choice.

• Fresh poultry is a favorite choice of many people on cholesterol-lowering diets.
• Since a great deal of the fat in poultry is in the skin, removing the skin greatly reduces the fat content.
• Select chicken, cornish hens or turkey for your entree.
• Avoid goose, duck and processed poultry products, which are high in saturated fatty acids.
• Stay away from self-basting turkeys, because commercial basting fats are highly saturated. Even when the turkey is basted in broth, the broth is usually high in sodium. It's much better to baste your own turkey with an unsalted broth.
• Use chicken or turkey breasts in recipes that call for veal steaks or cutlets. The taste and texture will be different, but the flavors are excellent.

Week of June 8, 2008

Reducing Salt in Your Diet

Salt is a traditional flavour enhancer, but research suggests that a high salt diet could contribute to a range of disorders including high blood pressure. Suggestions include:

• Don’t automatically salt your food – taste it first.
• Add a splash of olive oil or lemon juice close to the end of cooking time or to cooked vegetables – it can enhance flavours in the same way as salt.
• Choose fresh or frozen vegetables, since canned and pickled vegetables tend to be packaged with salt.
• Limit your consumption of salty processed meats, such as salami, ham, corned beef, bacon, smoked salmon, frankfurters and chicken loaf.
• Choose reduced salt bread and breakfast cereals. Breads and cereals are a major source of salt in the diet.
  Iodised salt is best. A major dietary source of iodine is plant foods; however, there is emerging evidence that Australian soil may be low in iodine and this results in plants that are low in iodine. If you eat fish regularly (at least once a week), the need for iodised salt is reduced.
• Avoid salt-laden processed foods, such as flavoured instant pasta, canned or dehydrated soup mixes, chips and salted nuts.
• Margarine and butter contain a lot of salt but ‘no added salt’ varieties are available.
• Most cheeses are very high in salt so limit your intake or choose lower salt varieties.
• Reduce your use of soy sauce, tomato sauce and processed sauces and condiments (for example mayonnaise and salad dressings) because they contain high levels of salt.
• Use herbs, spices, vinegar or lemon juice to add extra zing to your recipe and reduce the need for salt.

Herbs

• Culinary herbs are leafy plants that add flavour and colour to all types of meals; they are also rich in health-protective phyto-oestrogens. In many cases, they can replace the flavour of salt and oil. Remember:
• Herbs are delicately flavoured, so add them to your cooking in the last few minutes.
• Dried herbs are more strongly flavoured than fresh. As a general rule, one teaspoon of dried herbs equals four teaspoons of fresh.
• Apart from boosting meat dishes, herbs can be added to soups, breads, mustards, salad dressings, vinegars, desserts and drinks.
• Herbs such as coriander, ginger, garlic, chilli and lemongrass are especially complimentary in vegetable-based stir-fry recipes.