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HOUSTON HOME JOURNAL Rice and beans: By Charlotte Perkins Journal Staff Writer If you’re looking for cost-cutting meals with good nutrition, don’t forget the food that’s fed people around the world for all of recorded history: the humble, but ever so versatile (and good for you) bean. Keep in mind that while a little ham won’t hurt, beans, when combined with any grain (such as rice, barley, wheat or corn) will give you a complete protein. This has to do with the combination of amino acids you get from the combination. And there’s another big plus for the health-conscious, which is that beans pack a lot of health benefits. According to the new U.S. Department of Agriculture dietary guideline using the Eating Right Pyramid suggests, that the foods lowest in fats, oils and sugars (fruits, vegetables, dry beans and grains) should make up the largest portion of our daily meals. The same report points out that “The benefits of using beans on a daily basis have recently been promoted because studies show beans help to reduce cholesterol while providing excellent nutrition. When com bined with nuts, seeds or grains, they form a complete high-fiber vegetable protein. “ Most beans, according to the USDA, con tain only 2-3% fat, making them an excel lent choice for a fat-restricted diet. As the basis of a meatless meal, beans con tain no cholesterol, and they can help lower your cholesterol level because they are one of the richest sources of fiber! But enough about saving money and rev ving up your family’s nutrition. Beans and rice are also the foundation for some great American dishes. You probably already know about the southern classic Hoppin John, which combines black-eyed or field peas with rice. Here are a few others to try. New Orteans-Style Red Beans and Rice with Fresh Ham Hocks 1 pound dried red beans 1 pound fresh ham hocks 3/4 teaspoon seasoned salt, divided 4 cups water 2 teaspoons vegetable,pil New ways to prepare grits Do you know what these foods have in common: Peppers, tomatoes, pota toes, lima beans, green beans, cran- berries, blueberries, squash, peanuts, pecans, vanilla and chocolate? They are all native to the Americas and were unknown in the Old World before the discovery of the New. However, without a doubt, the most important native plant is corn. flw; '* A H KBBUk- . ~ Yvonne Sutherland yvonnes@windstream.net Corn has been introduced around the world, but the United States is still the largest producer. I think of corn as uniquely American and of grits as a uniquely Southern use. Grits are ground from hominy. Hominy is made from dried field corn which is soaked in an alkaline solution to soften it and remove the hull. It was made by Native Americans long before the Europeans arrived. In the REA From page iB tablespoons milk with the coconut. In the last bowl, stir in one teaspoon cinnamon, one teaspoon nutmeg and one cup raisins. You may add one cup nuts to any of the three varia tions. Drop from teaspoon onto greased cookie sheets. Bake at 375 degrees from 12 to 15 minutes. Since ovens vary, watch carefully after 10 minutes. These will stay fresh in an airtight container, or can be frozen. I like to make sever al batches up in November and have them ready for holiday drop-ins. I usually keep some on hand year round. Forgotten Cookies 2 cups sugar 4 tablespoons cocoa 1 stick margarine 1/2 cup milk 6 cloves garlic, peeled, finely chopped 1 cup onions, chopped 1 teaspoon ground thyme 1 bay leaf 1/2 teaspoon pepper 4 cups hot cooked rice Sort and wash beans; place in large Dutch oven. Cover with water 2 inches above beans. Bring beans to a boil and cook for 2 minutes. Remove from heat, cover and let stand for 1 hour. Drain beans and set aside. Sprinkle 1/2 teaspoon seasoned salt over sides of ham hocks. Heat vegetable oil in Dutch oven; brown ham hocks 3 minutes on each side. Add reserved beans, remaining seasoned salt, onions, thyme, bay leaf and pepper and stir to blend. Bring mixture to a boil. Reduce heat and cover; simmer 2 to 3 hours or until beans are tender. Remove bay leaf and serve beans over rice. Serves 6. Serving Suggestions Make sure to check that the dried beans are clean. This long simmering dish lets you out of the kitchen while it cooks. Enjoy with Jalapeno Corn Bread, coleslaw and chilled lemon sherbert. Source: National Pork Check-Off Quick Black Beans and Rice McCormick® Sloppy Joes Seasoning Mix flavors quick-cooking rice and beans for a hearty, savory side dish or main meal. It’s ready to eat in 15 minutes! 1 tablespoon vegetable oil 1 medium onion, chopped 1 cup instant white rice 1 package McCormick® Sloppy Joes Seasoning Mix 1 can (15 ounces) black beans, drained and rinsed Heat oil in medium skillet. Add onion; cook and stir until translucent. Add rice and water as directed on package. Prepare rice as directed on package. Add Seasoning Mix and beans. Cook until heated through. Mix well. Variation: In step 2, also add 1 can (14 1/2 ounces) diced tomatoes. Health Tip: Switch to instant brown rice for added nutritional benefits. Brown rice is a complex carbohydrate, with more fiber and higher levels of nutrients. Black Bean & Rice Tostada From Kraft, this rfedpe will be a Southwest hominy is served as a side dish called posole. In the Southeast we sometimes eat hominy as a side dish; however, it is more commonly ground into grits. A bowl of grits is an old-fashioned, homey dish. But today, grits play an important role in “Nouvelle Southern Cuisine.” They are prepared cre atively and served with flair in upscale restaurants. Gourmet and Bon Appetit magazines even have recipes. Apparently, grits have finally come into their own. Cheese Grits with Tomato Sauce Although I was born in South, I have to confess that I have never been a fan of just plain grits. I became a grits lover when my husband took me to dinner at Daphne Lodge on Lake Blackshear. Daphne Lodge is something of an institution in this 2 cups oatmeal 1/2 cup chunky peanut butter 1 teaspoon vanilla Nuts (optional) Cook sugar, cocoa, mar garine and milk. Boil for two minutes. Stir in oats, peanut butter and vanilla. Add nuts. Drop spoonfuls on wax paper or greased cookie sheet. Makes about two dozen Chocolate Oatmeal Cookies 1 cup margarine 1 cup sugar 1 cup brown sugar 2 eggs 1 teaspoon vanilla 2 cups all-purpose flour 2 1/2 cups oatmeal (Measure and then process until powdery in food pro cessor or blender) 1/2 teaspoon salt 1 teaspoon baking pow der 1 teaspoon soda 1 12-oz. package choco late chips 4 oz. chocolate candy bar, grated 1 1/2 cup chopped pecans Cream together mar garine, sugar and brown sugar. Add eggs and vanilla. Combine flour, oatmeal, salt, baking powder and soda and add to egg mixture. Stir in chips, candy and pecans. Roll into two inch balls and bake on ungreased cookie sheet at 375 degrees for eight to 10 minutes. Yield: 5 dozen. Oatmeal Cake 1 1/2 cup boiling water 1 cup uncooked regular or quick-cooking oats 1/2 cup butter or marga rine, softened 1 cup sugar 2 1/2 cups firmly packed brown sugar, divided 1 teaspoon ground cin namon 1/4 teaspoon ground nut meg 1 teaspoon vanilla extract 2 large eggs 1 1/2 cup all-purpose flour FOOD A complete protein meal at a budget price M gmH I I ji „ |jj|| v%' ’t* * ' % 1 ■■■Hr Mu -: : rJr \jjMi dgfiat - > Hr wHMHHr Pork Check-Off For a family feast on a budget, try New Orleans-Style Red Beans and Rice with Fresh Ham Hocks. famly=pleaser, and is easy to prepare, 1 pkg. (16.35 oz.) Taco Bell Soft Taco Dinner 1 cup instant white rice, uncooked 1 can (15 oz.) black beans, drained, rinsed 1 can (11 oz.) com, drained 2-1/2 cups shredded lettuce 1-1/4 cups shredded Cheddar cheese Preheat oven to 350°F. Spray both sides of part of the state; it has been in opera tion since 1952. Their famous catfish special comes with baked cheese grits and tomato gravy. Delicious! At home I tried to do something similar and came up with this: 4 cups boiling water 1 teaspoon salt 1 cup quick grits 1 cup sharp cheddar cheese, grated 2 tablespoons butter 2 eggs, beaten 1/2 cup milk 1/2 teaspoon garlic powder 1/4 teaspoon cayenne pepper Tomato sauce (See below) extra grated cheese Preheat the oven to 350 degrees. Add the salt to the boiling water. Stir in the grits and return to a boil. Lower the heat and cook 3 to 5 minutes or until thickened, stirring occasion ally. Add the remaining ingredients See SUTHERLAND, page 4B 1 teaspoon baking soda 1/2 teaspoon salt 1 1/2 to 2 cups flaked coconut 1 1/2 cup chopped pecans 1/3 cup butter or marga rine melted 1/3 cup milk Stir together boiling water and oats. Let stand 20 min utes. Beat 1/2 cup butter, one cup sugar and one cup brown sugar in a large bowl at medium speed with an electric mixer until creamy. Add cinnamon and next three ingredients, beating well. Stir in flour, baking soda and salt just until moist ened. Beat in oatmeal. Pour batter into a lightly-greased 13 x 9 inch pan. Bake at 350 degrees for 30 minutes or until a wooden pick inserted in center comes out clean. Combine remaining 1 1/2 cups brown sugar, coconut and remaining ingredients in a bowl and spread over warm cake. Broil eight inches from heat for two to three minutes or until golden. WEDNESDAY, SEPTEMBER 5, 2007 Tortillas with cooking spray; place in single layer on baking sheet. Bake 10 min. or until crisp and lightly browned. Meanwhile, cook rice in large saucepan as directed on package. Add beans, corn and Seasoning Mix; mix well. Cook 5 min. or until heated through, stirring occasionally. Top tortillas with rice mixture, lettuce, Salsa and cheese. HONEY From page 2B 4 apples, peeled, cored and thinly sliced 1/2 tablespoon margarine Glaze: 1/4 cup honey 1/4 cup apricot preserves Preheat oven to 350 degrees. Combine all ingredients for crust in a large bowl and blend with an electric mixer or wooden spoon. Press mix ture into an 11-inch tart pan. In the meantime, toast chopped walnuts at 350° in oven, stirring often, for 10-12 minutes until lightly browned. Toss them imme diately in a small bowl with cinnamon and 1 Tablespoon honey and set aside. Arrange the apple slic es over the pastry dough, fanned out the length of the tart. Drizzle the apples with 1 Tablespoon honey and top with margarine cut into little pieces. Bake in the preheated oven 45-50 minutes or until the apples are tender. While the tart is baking, prepare the glaze. Heat the apricot preserves and honey in a small saucepan until completely dissolved. Strain out the solids and set aside. While the tart is hot, brush the glaze over the apples, coating them thickly. Arrange the honey walnuts all around the border of the tart and let cool. IHEI AVON STORE introducing c lnwri S e d u sjMM Where desire leads. A hypnotic scent of luscious plum and purple orchid with tantalizing hints of warm vanilla, amber and musk. 17fl0Z - I Galleria Point Shoppina Plaza • 100 N. Houston Lake Rd. • Centerville Honey Roasted Mashed Sweet Potatoes This is made available by the Louisiana Sweet Potato Commission. 6 sweet potatoes, about one pound 1 stick butter, diced 1 teaspoon ground cinna mon 1/2 teaspoon nutmeg 1 cup honey Salt and pepper to taste Preheat oven to 3500 F. Peel and quarter potatoes. Place neatly in a roasting pan. Place butter evenly on top of potatoes. Sprinkle cin namon and nutmeg on top. Drizzle with honey and sea son with salt and pepper. Gently pour 2 cups water into pan without washing mixture off potatoes. Cover and bake for 1 1/2 hours or until very tender. Remove cover and stir. Continue to cook for 1/2 hour. Potatoes should have a nice dark brown color on top and be very tender. Remove potatoes with slotted spoon and add to mixing bowl and whip until all lumps are gone. Drizzle in liquid from pan as desired. Turn off mixer and scrape bowl. Continue to mix, I usually use all my liquid because it’s needed and has a lot of fla vor. When desired consisten cy is there, adjust seasoning. Makes about 8 side orders. mm i m ui i . 3B I 51*484