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‘Lettuce ’ grow it indoors
Growing vegetables indoors under
lights is a nice stunt but not very
practical unless you have the space
and a good-size wallet. Lettuce, how
ever, is an exception and well worth
the effort.
Put aside any thoughts of melon
size iceberg or knee-high romaine
flourishing in your cellar or parlor.
The types to grow under lights are the
tender and leafy varieties, such as
bibb and buttercmnch, oak leaf or
salad bowl, to name only a few highly
prized greens.
Also, be realistic in your expecta
tions. While you won’t feed a family
of six, growing lettuce indoors is a
sensible project for a couple.
Virtually the only major invest
ment is for a fluorescent stand. But
before you embark on any committed
lettuce-growing project, it might be
best to try it out with a small fluores
cent stand to see if you like what
you’re doing.
A small model available at seed
houses, nurseries, and hardware
stores is 14 inches wide, 24 inches
long, and 30 inches high, and costs
about S6O, complete with two lights. If
your trial run pleases you, you then
can escalate to bigger stands. I have
Wholesome meals for vegetarians
LEWISBURG, Pa. Turn Ellen
Sue Spivack loose in a garden patch
and she’ll be happier than a 5-year
old in a candy store.
Since eliminating meat from her
diet 10 years ago, Ms. Spivack, 46, has
had little trouble concocting whole
some meals from vegetables and
whole grains, with a smattering of
dairy products.
A sampling of her recipes are col
lected in two cookbooks aimed at
vegetarians not inclined to spend
hours in the kitchen laboring over
gourmet meals.
“I’m trying to get recipes that are
so simple you almost don’t need a
recipe for them,” Ms. Spivack said as
she munched a bowlful of grated
beets, carrots, lettuce and alfalfa
sprouts accompanied by rice wafers
coated with almond butter. “One of
the biggest criticisms of natural foods
cooking is it takes so long.”
The mother of a 5-year-old and two
college-age children and co-founder
of a whole foods distribution com
pany, Ms. Spivack doesn’t have time
to spend on seven-course meals.
Besides being too time-consuming
Teriyaki
Pork Chops
quick, easy
Many men like to prepare their
“special” recipes and invite guests
for the occasion. It’s either an un
usual ingredient of method that
makes their recipe unique. Add some
Oriental flair to your “special” rec
ipe file by trying Teriyaki Pork
Chops.
Teriyaki Pork Chops is quick and
easy to prepare using an oven cook
ing bag for marinating and baking.
Lean pork chops are marinated in
convenient bottled teriyaki sauce. To
complete this one-pan company
meal, just add rice, pineapple juice,
onion, green pepper and mushrooms
and pop it in the oven. Set your timer
and it bakes unattended while you’re
off setting the table.
Before serving, garnish with scal
lion flowers. A fresh crisp salad and
chilled mandarin oranges for dessert
make great accompaniments. Your
guests will certainly be impressed.
After dinner, you’ll have more time to
spend with them because there’s no
messy pan to clean up when you use
the oven cooking bag.
Many other recipes are available
for your collection in the free bro
chure “A Cooking Guide For Men”
from Hie Reynolds Wrap Kitchens.
Microwave directions and a “Game
Plan” with menu tips are included
with each recipe. Write to: The Rey
nolds Wrap Kitchens, “A Cooking
Guide For Men”, P.O. Box 27003
Dept FE-14, Richmond, Va. 23261.
Teriyaki Pork Chops
4 pork chops, hi to 44 inch thick
hi cup bottled teriyaki sauce
1 tablespon flour
1 cup uncooked rice
hi cup chopped onion
1 medium green pepper, cut into 1-
inch cubes
1 can (4 ounces) mushroom stems
and pieces
1 can (6 ounces ) pineapple juice
hi cup water
Prebeat oven to 325 degrees. Place
pork chops in regular size (10x16)
oven cooking bag; place in 13x9x2
inch baking pan. Pour teriyaki sauce
over pork chops, turn bag gently to
coat with sauce. Arrange pork chops
in single layer. Marinate at room
temperature 1 hour. After marinat
ing, roll down top of bag; remove
pork chops from bag; set aside. Add
remaining ingredients. Squeeze bag
gently to Wend with flour. Return
pork chops in single layer to bag.
Unroll bag and dose with nylon tie;
make 6 half-inch slits in top. Bake 45
to 55 minutes or until pork chops are
tender, tykes 4 servings.
a built-in stand along (me wall of my
dining room that serves as a show
case for flowering plants as well as a
lettuce patch.
Aside from the stand, all you need
are flats, seeds, potting soil, water, a
small package of fertilizer, patience,
and careful attention to a few funda
mentals.
One of the joys of lettuce, such as
Cleopatra, is its infinite variety. Look
up lettuce in a seed catalog and you’ll
find myriad types and shapes, with
colors ranging from blondish to ruby
red. Seeds from France, Britain,
Italy, and other countries, now easily
available, have added a touch of
romance to growing lettuce indoors.
I have excellent results with butter
crunch, but it takes 65 days to grow
the dark green leaves with delicate
white ribs that are an epicure’s de
light. If you’re in a hurry with the
experiment, you’re better off with
oak leaf or salad bowl greens, which
take about 45 days.
The fluorescent stand comes
equipped with a plastic tray. While
you can grow plants directly in the
tray, it’s better to put your potting
soil in a small flat with a perforated
bottom and place this in the tray. I
and using exotic ingredients, recipes
in vegetarian cookbooks are often
“cholestral calamities,” she said,
because they rely heavily on eggs and
dairy products for protein.
In addition to the vegetarian cook
books, she is the co-author of Soup to
Nuts, a coloring book designed to
introduce youngsters to natural foods
through characters like Bronco Broc
coli, Okey Dokey Oats and Ima Lima
Bean.
Fresh Whole Foods from A to Z,
starting with alfalfa sprouts and pro
ceeding to zucchini, grew out of a
monthly newsletter she once pub
lished and includes nutritional infor
mation about whole foods as well as
recipes for their use.
Her Beginners Guide for Meatless
Casseroles is aimed at helping vege
tarian newcomers wean themselves
away from meat, since it’s scarely
missed in combinations of grains,
vegetables and nuts.
Ms. Spivack, who is Jewish and
keeps a kosher household, said her
turn to vegetarianism was prompted
by economics and convenience. The
price of kosher meat was high and the
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sausage. Bob Evans sausage.
The only sausage delivered fresh
W from the farm. Never frozen. It’s
lean, delicious sausage with all the
hams and tenderloins included.
And, right now, you can get Bob Evans sausage at a special
price. Just clip the coupon and save 20 c on your favorite. Either
regular sausage or Savory Sage. The sausage with just the right
amount of sage and a whole lot of country flavor.
Vbu see, Bob Evans Farms
Sausage always makes breakfast
special. And now, it does it in
more ways than one.
TASTE THAT DOWN
ON THE FARM FRESHNESS.
acquire such flats at a nursery when I
buy plants or seedlings. The holes in
the bottom keep the flat from becom
ing waterlogged. Water runs through
the flat and into the tray. Since abun
dant watering is a must for lettuce,
this system provides a good control.
Fill the flat to the top with potting
soil. With the tip of a pencil scratch
three furrows across the flat from
side to side about 2 inches apart,
cover lightly with the soil, dampen
thoroughly, and you’re on your way.
Now comes the most important
part of the experiment. Disaster
strikes right away unless you pay
attention, and I speak from experi
ence. Because of the warmth and
controlled conditions, lettuce germi
nates quickly indoors, sometimes in
coily two days.
It is essential that the sprouts be
very close to the lights when they
come up. By close I mean no farther
away than an inch. Some fluorescent
stands come equipped with chains
that enable you to raise or lower the
lights. Another way is to put blocks
under the tray to raise it to the
desired distance from the lights.
If you fail to do this, the sprouts will
instantly become leggy, or “drawn,”
supply not always readily available.
She believes a vegetarian diet is
healthier for herself personally and
for the world at large because hunger
would be eliminated if the land de
voted to animal raising were used
instead to grow grains and vegetables
to feed people.
Since spuming meat, she also has
cut down on sugar, salt, fats and
processed foods in her family's diet.
Ms. Spivack, a petite woman with
close-cropped, dark hair and rimless
glasses, finds the dietary restrictions
no harder to accommodate than the
limitations imposed by her religion.
The transition from the typical
American diet to one based on natu
ral foods can be eased by substituting
herbs for salt, fresh fruits for sugary
sweets, whole wheat bread for white,
and by using preservative-free pack
aged mixes for nutburgers and noodle
dishes to gently introduce the palate
to new foods, she suggests.
The following recipes are from
Fresh Whole Foods from A to Z.
Nightshade dip
1 eggplant
as they reach toward the lights. This,
you should remember, is their “sun.”
When this happens, you might as well
start over again rather than expect
anything from those weaklings.
After you’ve established sturdy
sprouts, there is not much more to do
except to water, fertilize, and wait.
Keep the flat moist even after the
lettuce is fully grown and you are
cutting it. Also, keep fertilizing about
once a week. I get good results with a
15-30-15 fertilizer applied in a solution
of one-eighth teaspoon per quart of
water.
As the plants grow, you adjust the
distance from the lights to accommo
date the size, but it is important
nevertheless to keep the tops of the
leaves close up to the tubes. Turn the
lights off at night when you go to bed,
but otherwise they should never be
turned off.
Your one-flat experiment will pro
vide you with several salads if you cut
only the large leaves and allow the
others to keep growing.
With my built-in stand, 6 feet long
by 6 feet tall and with 4 shelves, I
grow enough lettuce on just the bot
tom shelf for all the salads my wife
and I need all winter.
1 or 2 tomatoes
1 or 2 avocados, peeled and halved
Dash of soysauce, minced garlic and
spices to taste.
Tahini (sesame seed butter) if de
sired
Pierce eggplant and bake 1 hour or
until soft throughout. Cool, cut in half
and let drain. Remove skin and mash.
Mash in tomatoes, avocados, garlic
and spices to taste. For thicker dip,
add tahini. All ingredients except
tahini can be processed in a blender.
This recipe uses tofu, a high-protein
food made from soybean milk.
Tofu Tomatoes
4 ripe tomatoes
Y« cup diced tofu
hi cup diced mung bean sprouts
1 or 2 minced scallions
Spices to taste
Sesame seeds
Remove tops of tomatoes and scoop
out pulp, discarding seeds. Mash the
pulp with the tofu and mix with bean
sprouts, scallions and spices. Refill
the tomatoes, sprinkle with sesame
seeds and serve on a bed of lettuce,
spinach or alfalfa sprouts, with dress
ing if desired.
20® SAVE 20° 20°
ON 808 EVANS FARMS SAUSAGE
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and <s not transferable TOREXIER We »v<u reimburse you for the face value o*
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stated hereon invoice**) satisfactorily proving to 800 Evans Farms, »nc tnetyou
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FORSYTH COUNTY NEWS-WEDNESDAY, OCTOBER 3, Ifß4-
THANKS
Cumming
and
Forsyth County
|t»)evtcrn|
Exit 11 /Georgia
400 Baldridge Rd.
Cumming, Ga. 30130
BARNETT'S
DISCOUNT FOODS
Hwy. 9 in Cumming City Limits.
o OIOS Op«n Until ( P.M. Nightly
00/-J IZ I Friday Night til 9 P.M.
We Reserve the right to limit quantities, and
we gladly accept WIC and Food Stamp Vouchers.
FREE!
With *SOO
in cash register
tapes—
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Joy
Dishwashing $409
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Towels Ron 03
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Potatoes
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$437
Chops I Lb
Fully Cookedt
Boneless lowa Gold £4OO
Ham Tl
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T- B «me $249
Steak 3 »
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Stew B \ 2 r 77
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Over
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