EAT UP!
Studies have consistently linked nuts to a markedly reduced risk of heart disease, largely because they have a favorite effect on blood cholesterol. According to a review of studies in the Journal of Nutrition in 2005, eating about 2 to 3 ounces of nuts most days of the week, in particular almonds, pecans, peanuts and walnuts, may significantly lower total and LDL (bad) cholesterol. In some cases nuts have been shown to increase HDL (good) cholesterol. In recent studies walnuts also improved blood vessel health, while pistachio and macadamia nuts favorably altered risk factors for heart disease in other ways. A study several years ago linked nuts with reduced risk of Type 2 diabetes. The unsaturated fats in nuts can improve blood cholesterol levels, especially when substituted for foods high in saturated fat, such as meat and cheese. Other nutrients and substances in nuts also have heart-health benefits, including B vitamins, potassium, copper, magnesium, vitamin E, fiber, arginine, sterols and a range of other phytochemicals. The FDA allows most nuts to carry a "qualified" health claim stating that 1.5-ounces a day may help reduce the risk of heart disease.
Source: University of California at Berkeley Wellness Letter, May 2008.
GOOD RECIPE FOR YOUR HEART
My brother-in-law, Sam, who has had bypass surgery, gives Tilapia with Sweet Corn high marks. If you have a cholesterol problem (or even if you don't) give this almost fat-free entree a try.
TILAPIA WITH SWEET CORN
- 2/3 cup corn
- 1/4 cup chopped onion
- 1/4 cup red bell pepper
- 2 cloves garlic, minced
- 1/2 teaspoon salt
- 1 teaspoon rosemary, divided
- 1/4 to 1/2 teaspoon black pepper, divided
- 2 sheets of foil sprayed with Pam
- 2 tilapia filets (4-ounces each)
- 1 teaspoon olive oil
Preheat oven to 400F. Combine corn, onion, bell pepper, garlic, 1/2 of the rosemary, salt and half of the black pepper. Spoon half of the corn mixture onto each foil sheet, spreading slightly. Arrange tilapia on top of corn mixture. Brush with olive oil and sprinkle reserved spices on top of fish. Seal the foil packages and bake 15 minutes. Recipe makes 2 servings.
Source: Beth Klein, Rome City, IN.
DON'T HOARD!
The restrictions on rice sales at big box stores came as a surprise to me. Over the years, I've used a moderate amount of rice in cookery but even when we were a family of six, I never thought of buying rice in large bags. A 2-pound box of |
Uncle Ben's is still an adequate amount for me to have on hand. I often cook more rice than I need and freeze it for another time or I make Rice Consomme with uncooked Uncle Ben's. It's a good side dish year-round and tastes great with barbecued foods. As often as I made this when the kids were growing up, I regret that it isn't in my cookbook.
RICE CONSOMME
- 1/2 cup butter, melted (I have cut this amount in half)
- 1 cup whole grain white rice
- 1 small onion, chopped
- 2 cans condensed beef consomme, undiluted
Stir rice and onion into melted butter in casserole. Add consomme and bake in 350F oven for about 45 minutes or until rice is tender. Recipe makes 6 servings.
A FUN RECIPE TO TRY
Last weekend a shopper at the Bryan Chief asked me if I had tasted Cookie Salad. She had it somewhere but didn't have a recipe. I told her I would look it up on the internet. I typed Cookie Salad and voila, the recipe popped up with the same ingredients she mentioned. What fascinates me is that instead of milk, the instant pudding is mixed with buttermilk. Although this is called a salad, I'd serve it for dessert.
COOKIE SALAD
- 2 (3.4-ounce) packages instant vanilla pudding
- 2 cups buttermilk
- 12-ounces frozen whipped topping, thawed
- 1 20-ounce can pineapple chunks, drained
- 2 1-ounce cans mandarin oranges, drained
- 1/2 (11.5-ounce) package fudge stripe cookies
In large bowl, mix together the pudding mix and the buttermilk. Fold in the whipped topping. Mix in the pineapple chunks and mandarin oranges. Chill until ready to serve. Crush cookies and mix in just before serving. Recipe makes 6 servings.
Source: Recipe provided by www.Allrecipes.com, the world's favorite recipe site.
SHOPPING TIP
To get the most "bang for your buck" in the supermarket choose foods from the weekly specials and then plan your menus around them. With this strategy I guarantee you'll save money. Avoid as much impromptu shopping as you can. It's more important than ever to base your meals on sale items! People who like to cook from scratch are going to have an easier time of it than those who don't. Make higher food prices a challenge, not a chore. If you insist on buying convenience foods, you'll spend more money. |
