Newspaper Page Text
♦ WEDNESDAY, SEPTEMBER 13, 2006
6C
‘HUH UllWr 4 tliMWnßMßM——fli
■. *y - , , J 399 •-', -•■ BpP | ywlM- , .:V'' ; '~''' ■':■/■ ■
SC i. jMMI
« /I |HB^
'AA« ' jltt,.'* '-v.'-i. - yjp^’*'..*^S{ [V \r At ’' *-
QKL —■« vBMIMfIEJKk «. * jte'. a JItrVW.Sv 1 AT frs&&SSx£l&B&‘ 9 **’l £" wß^■
-■ • ;.:. ■■ ■ • -
*• jJMT
jKSFf** $&Z?' ' fo* ** dB
••^'"
■K> - 'f Vfe. 4..
Journal. Charlotte Perkins
Janet Livingston and her granddaughter, Mary Michael Livingston, sample the treats at
Carrie Lynn’s Antiques, where an anniversary celebration was under way on Saturday.
Always start the day with a real breakfast
By Cheryl Berzanskis
Morris News Service
You might not be quite
ready to face the culinary
day, but kids (and you) need
a good breakfast before
heading off for school.
Paula Cornelius and her
husband Steve, the parents
of three boys, 16, 14, and
10, decided two years ago to
switch from cereal and Pop
Tarts to a hot breakfast.
“I think maybe they walk
out the door armed a little
better for the day,” Cornelius
said.
She and her husband
scramble eggs, fry bacon,
stir up sausage gravy for
biscuits, make pancakes or
French toast. Cornelius said
she always considers the
afternoon or evening before
what she will prepare the
next day. Leftover bacon
might go into the freezer
with biscuits for another
day, she said.
The family is often scat
tered in the evening and
can’t eat together, she said.
Occasionally the family
eats cereal, and sometimes
they pick up a breakfast bur
rito, said 14-year-old Sawyer
Cornelius. Cereal fades away
more quickly than eggs and
bacon, he said.
“You don’t get quite the
energy you get with real
meals. I get real energy from
when she (Paula Cornelius)
cooks, and that makes a lot
of difference,” he said.
Paula Cornelius’ sons are
hearty eaters, but not all
children are.
For kids uninterested in
breakfast, Leesa Wood Calvi,
Randall County Extension
agent for family and con
sumer sciences, said getting
them in the habit of eating
early is part of overcoming
resistance.
“Once they develop a rou
tine where they’re accus
tomed to having a little to
eat in the mornings, their
body will need it,” Calvi
said.
Breakfast means literally
to break the overnight fast,
which lasted about 12 hours,
she said.
“The most important thing
is protein, and that can be as
simple as a glass of milk or
a carton of yogurt. We need
the protein for brain func
tion,” Calvi said.
Any kind of protein food
works, whether it’s a slice of
cheese, a cheese sandwich,
milk or yogurt, she said.
“If we want a cereal, we
want one that’s whole grain
and doesn’t have very much
sugar on it. Sugar contrib
utes to tooth decay and obe
sity in children. It’s not the
only factor, but one of the
foods we want to eat in mod
eration.”
Five tips for breakfasts
with staying power
■ 1. Start the day with 5
grams of fiber or more.
Sweets for the sweet
At age 5, children should
get at least 10 grams of
fiber each day. By age 10,
they should get 15 grams,
and teenagers should get
20 grams. After age 20, you
should get 25 to 35 grams
a day.
Twd slices of whole wheat
bread provide 6 grams of
fiber; 1 cup of fresh berries
or 1 cup of raisin bran pro
vides 5 grams or more.
■ 2. Pick a breakfast
friendly fruit.
Fruits provide fiber and
also important vitamins and
minerals.
4 prunes = 3.1 grams
fiber
1 cup orange segments =
3.4 grams fiber
1 cup applesauce, unsweet
ened = 3 grams fiber
1 cup sliced peaches = 3.1
grams fiber
1 cup banana slices = 3.1
grams fiber
1 large apple = 4.2 grams
fiber
1 pear = 4 grams fiber
1 cup berries = 5 grams
fiber
1 cups sliced strawberries
MHMjn ___ jmmmhv aMßM||| ■■■■ JKtM/t mmmm
m JPk SB
( SAVE OVER 50% OFF THE COVER PRICE (
Just Fill Out & Return The Form Below Or Call Our Office At 418-987-1823 '
\
I Name: Phone: -
Address:
■ City: State: Zip:
Email:
- $19.26
- $38.52
- $00.34
(Above prices include tax)
Credit: EH Master Card EH VISA EH Discover - Card #: Exp:
P. O. Box 1910 • 1210 Washington Street • Perry, GA 31069
478-987-1823
= 3.1 grams fiber
■ 3. Aim for 5 grams of
protein.
Protein helps fill you up
and staves off hunger lon
ger. Protein is in plenty of
fast-breakfast products:
cereals, breakfast bars and
instant shakes. Check the
label to make sure it con
tains enough protein and
not too much sugar. You can
add 5 grams of protein to
a homemade breakfast by
adding a cup of pasteurized
egg substitute to smoothies
or a cup of low-fat milk into
your cereal.
■ 4. Avoid high-sugar and
high-fat choices.
Look at the grams of fat
and grams of sugar per serv
ing. Find products you like,
keeping four goals in mind:
high fiber, a little protein,
low sugar and low fat.
■ 5. Use the microwave
oven.
Make breakfast over the
weekend, freeze it in plastic
bags and microwave it dur
ing the week.
Source: WebMD, Elaine
Magee, dietitian
Maustai JBailg Ifmirwal
FOOD
Just plain home cooking
From staff reports
Tired of-fancy stuff? Here
are some old-fashioned
dishes that never go out of
style.
Easy smothered
chicken
This old-fashioned dish,
made simpler by using
cream of chicken soup, is
good served with mashed
potatoes or with stove top
dressing. There’s lots of
gravy.
4 boneless chicken
breasts, or other pieces
Salt
Black pepper
Flour
1 stick.margarine
1 green onion, sliced
1 cup milk
1 (10 3/4 oz.) can cream
of chicken soup
Preheat oven to 350
degrees. Place marga
rine in glass baking dish
and put dish into oven so
that margarine will melt.
Wash chicken under cool
running water. Shake off
water.
Season with salt and
pepper. Dredge in flour.
Melt margarine, add
floured chicken piece,and
turn over so that marga
rine is evenly distributed.
Cover dish with foil and
bake for 45 minutes.
Mix cream of chicken
soup with milk. Pour over
chicken. Bake uncovered
10-15 minutes.
Good Ol’ Days
Pot Roast
This pot roast recipe,
starts off being browned,
and then gets moved to
the slow cooker.
It has plenty of veggies
with it.
1 4-5 lb. pot roast
1 cup flour, seasoned
with salt and pepper.
1/4 cup vegetable
oil
2 cans hot beef broth
or two cups hot water
with three boullion
cubes.
4 medium potatoes,
halved
6 carrots, halved
lengthwise
4 onions, cut in
wedges
1 small rutabaga, cut
in 2-inch pieces
Pat pot roast in sea
soned flour, covering all
surfaces. Then brush off
any excess Brown in hot
oil using a heavy cast iron
pot. Move to slow cooker
when thoroughly browned.
Add beef broth. Cover
and simmer in slow cooker
for three hours, checking
from time to time. Add veg
etables and cook another
hour.
Salmon
Croquettes
Fresh salmon wasn’t
available in the south for
many generations, and
most southerners either
had salmon croquettes or a
salmon loaf.
These croquettes (or pat
ties) start the way your
grandma made them, with
a thick white sauce.
4 tablespoons butter
5 tablespoons flour
3/4 teaspoons salt
1/8 teaspoon pepper
1 cup milk
1 can (16 ounces) salm-
* " -*
\ (VI K()< { VSIdN A\V \I I S
\ %
> / '
4 \ |
» r , ' • ."; ■ ;•’
■ : . . . % . #• ~ ■
\ 4
0 1
fj- -I:
gr>*H/ p. 4$
TRY ■
aUTOPRY!
And Bill Your Credit Card
r Quarterly For Your Subscription
Without All The Hassle! W
HOUSTON DAILY JOURNAL
on, drained and flaked
1 beaten egg
1 tablespoon lemon
juice
1 tablespoon finely
chopped fresh parsley
Bread crumbs for fry
ing
Melt butter over medium
low heat in saucepan. Stir
in flour, salt and pepper
until well blended.
Add milk gradually. (It
will help prevent lumps if
you preheat the milk in
the microwave). Cook and
stir sauce until smooth and
thickened.
Fold in flaked salmon,
beaten egg, lemon juice,
and parsley; blend well.
Shape into patties.
Coat with bread crumbs
(or use flour) and fry to
brown well and both sides.
These are good served with.
tartar sauce.
* * '
*
JlpprC; 478-225-6633 - j
% 091 Russell Parkway
Mpjf Sum 130 A
Warner Robins, GA 31088
Hp t {l-mated in the tttw
at Rnael Parirmy mid VS 41.)
137043