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HOUSTON HOME JOURNAL
Dairy products provide calcium to protect bone health
According to the National Osteoporosis Foundation,
osteoporosis is a disease characterized by low bone mass
and structural deterioration of bone tissue, leading to
bone fragility and an increased susceptibility to fractures,
especially of the hip, spine and wrist, although any bone
can be affected. In simpler terms, osteoporosis is a condi
tion in which the bones become weak and can break from
a minor fall or, in serious cases, from a simple action such
as a sneeze. In the U.S. today, 10 million individuals are
estimated to already have the disease and almost 34 million
more are estimated to have low bone mass, placing them at
increased risk for osteoporosis. Of the 10 million Americans
estimated to have osteoporosis, eight million are women and
two million are men.
This disease was once thought to only affect the older
population, but reality is that it can affect anyone at any
age. At age 30 our bone mass peaks. This means that our
bones are as big and strong as they are ever going to be.
During the adolescent years our bones develop the most
bone mass. During this time it is vital that adolescents and
teens are eating foods daily that contain calcium. The 3-A-
Day slogan is designed to remind us that We need 3 servings
of low-fat or fat-free milk, cheese, or yogurt daily in order
to get the adequate amount of calcium to help protect our
bones for the future.
Since June is Dairy Month, there is no better time than
now to start working on getting in the recommended num
ber of servings of dairy daily. What can you do to make
certain your family is consuming more dairy? Try the fol
lowing:
• Be a role model. Make sure your kids see you eating 3
servings of low-fat or fat-free milk, cheese, or yogurt daily.
• Pack string cheese and drinkable yogurt when going on
family outings.
• Encourage low-fat or fat-free milk rather than sodas or
other sugary drinks with meals or as a snack.
• Use milk instead of water when making oatmeal, pan
cakes, soups, casseroles, and sauces.
•Add fruit and granola to non-fat or low-fat plain yogurt.
• Add cheese to your salad, baked potato, or favorite
sandwich.
For a cool refreshing treat this summer with added cal
cium, give the following recipes a try:
Grilling safely
it must be thrown away.
Remember the drink cooler
will be opened frequently
so don’t pack the perishable
foods with the drinks and
snacks.
KEEP COOKING! Be sure
to cook foods until they are
thoroughly done. Use a meat
thermometer or a stem-type
instant read thermometer
to check to see when foods
have reached a safe degree
of doneness. For beef or
pork, 160 degrees F. is medi
Squash and zucchini cs
SQUASH WITH ONIONS, BACON AND TOMATOES,
TEMPURA SQUASH, STUFFED ZUCCHINI
In a large skillet cook the
onion in butter over moder
ate heat, stirring, until soft
ened. Add the bell pepper
and cook, covered, stirring
occasionally, until pepper is
softened, about 5 minutes.
Stir in the squash, garlic,
cumin and coriander and
cook, covered, stirring occa
sionally, until squash is ten
der, about 10 minutes. Stir
in broth and bring mixture
to a simmer. Cool slight
ly. In a blender puree the
soup in small batches until
smooth and transfer to a
saucepan. Cook soup over
moderate heat until just
heated through, stirring
in enough water to thin to
desired consistency, and sea
son with salt and pepper.
Serve with a dollop of sour
cream if desired.
Yellow Squash with
Onions, Bacon and
Tomatoes
This recipe a little bit more
flavorful than plain squash
and onions.
4 slices bacon
6 medium yellow squash,
thinly sliced
1 medium onion, thinly
sliced
1 14.5-ounce can diced
tomatoes
Salt and pepper
Fry the bacon until crispy
and drain on paper towels.
Pour all but 2 tablespoons
of the drippings from the
skillet. Put the squash,
onions and tomatoes in the
skillet and bring to a sim
mer. Cover and simmer
until the squash and onions
are tender. Season with salt
and pepper. Transfer to a
serving bowl. Crumble the
bacon on top.
um; 170 degrees F. is well
done. Ground beef, whether
in patties or a loaf, must
reach at least 160 degrees F.
When grilling burgers, it is
best to use a thermometer
to determine the tempera
ture. If the burger has not
reached 160 degrees F., keep
cooking. All poultry should
reach a minimum internal
temperature of 165 degrees
F. For reasons of personal
preference, it is still best to
cook whole poultry to high
temperatures such as 180
Tempura Squash
1/2 cup flour
1/2 cup cornstarch
1 teaspoon baking soda
1 teaspoon baking powder
1 egg
1/2 cup ice water
3 tablespoons soy sauce
Oil for deep frying
Sift together the dry ingre
dients. Beat egg slightly and
mix with the water and soy
sauce. Add the dry ingredi
ents. Stir only until mixed;
the mixture will be slightly
lumpy.
Dip slices of zucchini or
yellow squash into the bat
ter and deep fry until golden
brown. You can also use this
to make shrimp or chicken
tempura. Green beans work
well, too. In fact, my hus
band prefers this batter to
a corn meal batter on fried
green tomatoes and fried
okra.
Stuffed Zucchini
If you read my column
regularly, you have probably
noticed that I like make
ahead dishes. I found a rec
ipe for stuffed zucchini that
called for precooking the
zucchini. I made it ahead
and reheated it later. To my
disappointment, the zucchi
ni was quite flat and soggy.
This one worked much bet
ter.
2 8-inch zucchini
3 tablespoons extra-virgin
olive oil
2 garlic cloves, finely
chopped
1/2 medium onion, finely
chdpped
1 tablespoon chopped fresh
basil or 1 teaspoon dry
FOOD&.HOME
Jessica Stewart,
Nutritionist
• Graduated in May 2004
from Georgia Southern
University with a B.S.
degree in Nutrition and
Food Science
• Worked in the North
Central Health District
in Macon as a WIC
Nutritionist from July
2004 to January 2005
• Currently working
with the South Central
Health District in Dublin.
• Interning with The
Georgia Division of Public
Health (DPH) Dietetic
Internship Program
•Becoming a regis
tered dietitian: In order
to become a Registered
Dietitian someone must
apply and graduate from
Chocolate Peanut Butter Cup Smoothie
1 1/2 cups fat-free chocolate milk
2 tablespoons reduced fat creamy peanut butter
1/2 cup fat-free frozen yogurt (chocolate or vanilla)
Combine ingredients in blender container. Cover and
degrees F. to remove pink
appearance and rubbery tex
ture. Poultry breasts need to
reach higher temperatures
such as 165 degrees F to
be safe. Even if the poultry
comes equipped with a “pop
up” temperature indicator,
it is important to use a food
thermometer to ensure its
safety. The color of the meat
is not an accurate way to tell
when a product is done.
Make your summertime a
fWMiie! Plan to handle
m.*-- - f*
1 tablespoon chopped fresh
parsley or 1 teaspoon dry
2 teaspoons chopped fresh
oregano or 1/2 teaspoon
dry
1/4 cup diced tomatoes,
drained
3/4 cup Italian bread
crumbs (3 generous hand
fuls)
Salt and freshly ground
pepper
Grated Parmesan
Halve the zucchini length
wise and hollow them out
with a small scoop or spoon.
Reserve the centers. Spray
a baking dish with cooking
spray. Put the shells in the
casserole and brush them
with olive oil
Chop the zucchini centers.
Add the remaining olive
oil to a skillet. Saute the
chopped centers, garlic, and
onions until the soft and
translucent. Add the herbs
and saute to develop the fla
vor. Add the tomatoes and
saute a minute or two longer.
Stir in the bread crumbs and
season with salt and pepper.
Spoon the filling into the
zucchini “boats.” Put 1/2
cup water into the bottom of
the baking dish.
Bake at 350 degrees for 35
minutes. Increase the oven
temperature to 400 degrees
and sprinkle the boats with
the Parmesan cheese. Bake
until browned.
Yvonne
Sutherland's
recipes
appear every
Wednesday
in
The Journal
a college or university that
is an approved Didactic
Program in Dietetics
(DPD) or CADE-accred
ited, successfully com
plete a CADE accred
ited Dietetic Internship,
receive a verification state
of completion for the
Dietetic Internship, and
pass the CDR Registration
Examination.
From Page iC
your foods for grilling care
fully and include a food ther
mometer in your grilling kit.
May your “hot off the grill”
foods be safe and delicious!
Peggy Bledsoe is the
Houston County Extension
Coordinator working in
the area of Family and
Consumer Sciences with
the University of Georgia
Cooperative Extension.
HOURS: "_ _ 743-8100
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