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®he Koumal
* WEDNESDAY,
FEBRUARY 25, 2004
w L
carte
Mama’s best
Was your mother or
grandmother 6ne of the
world’s great cooks? (Or is
she still?) We’re looking for
stories and old-fashioned
recipes from those wonder
ful old-time cooks for a fea
ture story. Photographs will
be welcome, too. This collec
tion which could go on
for two issues if our readers
really come through is
meant to honor senior citi
zens and also past genera
tions, including those who
could turn out a great meal
using a coal or wood stove.
If there’s a great family
recipe you’ve lost, we can
help with researching it.
Also, we are aware that
cooks of past generations
didn’t necessarily measure.
Any questions? Call
Charlotte at 987-1823, ext.
234
Taters vs. Tqjters
We’re boosting sweet
potatoes today, but will
admit that there’s one thing
it’s not nearly as good for as
its “Irish” cousin vita
mins or no vitamins. That’s
potato salad. Here’s a great
twist on that old classic
from Norma Kay Bass that
we found in The Bank of
Perry Cookbook.
Ranch Potato Salad
1 1/2 to 2 lbs. new pota
toes, unpeeled
1 medium bell pepper,
coarsely chopped
1 medium onion,
coarsely chopped
2/4 slices bacon,
crisply fried and broken.
1 large bottle Ranch
style salad dressing.
Boil quartered potatoes
until done but not mushy.
Saute bacon, pepper and
onion. Drain this mixture,
and pour over the potatoes.
Add the dressing and mix.
Serve hot or cold.
PS. The staff of The Bank
of Perry has great cooks and
also great volunteers in the
Relay for Life. This is a real
ly good little cookbook by
the way, and right on the
same page with this one,
there’s a recipe for a frozen
salad with cherry pie filling,
condensed milk, crushed
pineapple and other deli
cious stuff. Also a “BLT
Macaroni Salad” from Patsy
Malone that sounds yummy
(and hundreds more!) You
buy a copy, the proceeds will
go to the American Cancer
Society.
«
nitm
Delphian delights
We covered the last meet
ing of the Delphian Club
and had a good reminder of
how delicious Hot Russian
Tea can be.
Here’s a good, easy mix
recipe. Little girls tend to
love this by the way, espe
cially if you serve it in the
fanciest teacups with
saucers.
Mix one cup of sweet
ened, lemon flavored
instant tea with one cup
Tang, 3/4 cup of sugar, a tea
spoon of cinnamon and a
teaspoon of cloves. Mix well
and store in a tightly cov
ered container. To make a
cupful, pour boiling water
over 2 teaspoons. (To make
a pot, use two teaspoons per
cup erf boiling water.)
The top
Sweet potatoes packed
with vitamins and fiber
By Charlotte Perkins
HHJ Lifestyle Editor
Sweet potatoes, like corn,
are a food that Native
Americans were already
growing and eating when
Columbus arrived on the
northern continent in 1492,
and they’ve never gone out
of style.
And no wonder. They’re
cheap, easy to cook, and deli
cious.
Most southerners hold
sweet potato pie in much
higher esteem than its
Yankee cousin, pumpkin pie.
Still others want their sweet
potatoes glazed with butter
and brown sugar or topped
with marshmallows.
Many oldtimers in the
South can remember taking
hot baked sweet potatoes to
school for an easy lunch,
although they may not "have
known that it was packed
with beta carotene, vitamin
E, vitamin 86, potassium
and iron, as well as having
more fiber than a bowl of
oatmeal.
The Center for Science in
the Public Interest (CSPI)
has ranked the sweet potato
as the #1 most nutritional
vegetable and rated it signif
icantly higher in nutrients
than the Idaho potato,
spinach or broccoli.
All of which makes it a
very good thing that the
sweet potato can be cooked
in a variety of ways. Here
are some delicious options
from the Louisiana Sweet
Potato Commission.
(Lousiana holds bragging
rights for the sweetest of
sweet potatoes.)
Apple Cinnamon Sweet
Potato Muffins
3/4 cup oat bran
3/4 cup whole wheat
flour
2/3 cup sugar
1 1/2 tap. cinnamon
1 tsp. baking powder
1 tsp. baking soda
1/8 tsp. salt
1/2 cup apples, skin
less, finely chopped
1 cup fresh sweet pota
toes (yams), cooked and
mashed or 1(15 oz.) can
Eating for health - the rules haven't really changed
From staff reports
At a time when diet plans
and products are a
industry, with a constant
bombardment of advertis
ing, many may be seeking
some authoritative guidance
on how to “eat healthy.”
While it’s a good idea to
consult with your family
doctor before going on a
weight loss diet (especially
one that constitutes a dras
tic change), there are also
some well-researched
dietary guidelines for
healthful eating and for pre
ventive nutrition.
Here are some common
sense guidelines from three
sources: The U.S. Dept, of
Health and Human Services
and the U.S. Dept, of
Agriculture; the American
Cancer Society, and the
American Heart
Association.
The basics
The first are the Seven
Dietary Guidelines, devel
oped by the
Department of
r \ Ky>V:.
Food&Style
sweet potatoes, drained
and mashed
1 large egg
2 large egg whites
3 tbsp. vegetable oil
2/3 cup plain yogurt
Preheat oven to 350
degrees. In a bowl, combine
bran, flour, sugar, cinna
mon, baking powder, baking
soda, salt, and apples. Add
sweet potatoes, egg, egg
whites, oil, and yogurt. Stir
all ingredients thoroughly.
Spray muffin tins with veg
etable cooking spray and
spoon 1/4 cup of batter per
muffin. Bake for 20-25 min
utes or until done. Makes
approximately 20 muffins.
Variation: Add 1 cup of
raisins.
Oatmeal Sweat Potato
muffins
The crumble topping adds
the finishing touch to this
perfect muffin, which is
great for breakfast!
1 cup old fashioned
oatmeal
1 cup all-purpose flour
1 tsp. baking powder
1/2 tsp. baking soda
1 tsp. ground cinnamon
1/2 tsp. nutmeg
1 (15 oz.) can sweet
potatoes (yams), drained
and mashed or 1 cup
fresh sweet potatoes,
cooked and mashed
3/4 cup light brown
sugar
1/3 cup canola oil
1/4 cup skim milk
1 large egg
1 tsp. vanilla
Crumble Topping
(recipe follows)
Preheat oven to 400
degrees. In large bowl, com
bine oatmeal, flour, baking
powder, baking soda, cinna
mon and nutmeg. Stir in
sweet potatoes, brown sugar,
oil, milk, egg and vanilla,
just until well moistened.
Fill muffin tins 3/4 full.
Sprinkle with Crumble
Topping. Bake 15-20 min
utes. Makes 18 muffins.
Crumble Topping
1/4 cup old fashioned
oatmeal
1/4 cup all-purpose
flour
1/4 cup light brown
Health and Human Services
and the U.S. Department of
Agriculture. They reflect
recommendations of health
and nutrition experts, who
agree that enough is known
about the effect of diet on
health to encourage certain
eating practices. The guide
lines are:
1. Eat a variety of foods to
get the energy (calories),
protein, vitamins, minerals,
and fiber you need for good
health.
2. Maintain a healthy
weight to reduce your
chances of having high blood
pressure, heart disease, a
stroke, certain cancers, and
the most common kind of
diabetes.
3. Choose a diet low in fat,
saturated fat, and choles
terol to reduce your risk of
heart disease and certain
types of cancer. Because fat
contains more than twice
the calories of an equal
amount of carbohydrates or
protein, a diet low in fat can
help you maintain a
| healthy weight.
7 4. Choose a diet with
j plenty of vegetables,
I fruits, and grain products
that provide needed vita
mins, minerals, fiber,
m and complex carbohy
drates. They are general
ly lower in fat.
||j. j| Jf 5 V ifl Jt
sugar
1 tbsp. light margarine,
melted
1 tsp. vanilla flavoring
In a bowl, mix together
oatmeal, flour and sugar.
With a fork, mix in mar
garine and vanilla until
crumbly.
Bourbon Mashed Sweet
Potatoes
Creamy yams laced with
bourbon make this the per
fect delicious side dish.
4 cups fresh sweet
potatoes (yams), cooked
and mashed (about 3 1/2
lbs.) or 2 (32-ounce) cans
sweet potatoes, drained
and mashed
1/3 cup light brown
sugar
1/2 tsp. Chef Paul
Prudhomme’s Vegetable
Magic
1/4 cup evaporated
milk
2 tbsp. margarine,
melted
1 tbsp. bourbon
Preheat oven to 350
degrees. Place all ingredi
ents in mixing bowl and
blend until creamy. Transfer
to a baking dish and bake
5. Use sugars only in mod
eration. A diet with lots of
sugars has too many calories
and too few nutrients for
most people and can con
tribute to tooth decay.
6. Use salt and other
forms of sodium only in
moderation to help reduce
your risk of high blood pres
sure.
7. If you drink alcoholic
beverages, do so in modera
tion. Alcoholic beverages
supply calories, but little or
no nutrients. Drinking alco
hol is also the cause ofmany
health problems and acci
dents and can lead to addic
tion.
American Cancer
Society
The American Cancer
Society recommends the fol
lowing, for good health and
cancer prevention:
Eat a variety of healthful
foods, with an emphasis on
plant sources.
Eat five or more servings
of a variety of vegetables
and fruits each day.
"Include vegetables and
fruits at every meal and for
snacks.
•Eat a variety of vegeta
bles and fruits.
•Limit French fries, snack
chips, and other fried veg
etable products.
for 15 minutes or until thor
oughly heated. Makes 10
servings.
Baked Honey Sweet
Potato
2 medium sweet potato
4 tsp. honey
1 tsp. cinnamon
3 tsp. ginger
Nutmeg to taste
Wrap sweet potato in foil.
Bake at 500 degrees for 20
minutes, lower oven to 400
degrees, bake until tender.
Let potato cool. Cut potato
in half. Scoop out pulp, sav
ing the shell. Add to pulp
honey, cinnamon, ginger,
and nutmeg. Beat potato
mixture with electric mixer
until smooth. Spoon mix
ture back into shells. Bake
at 350 degrees for 20 min
utes.
Baked Sweet Potato
Fries
4 sweet potatoes
(yams)
1/4 cup olive oil
Salt to taste
Preheat oven to 400
degrees. Cut sweet potatoes
into 1/2-inch thick length
•Choose
100% juice if you
drink fruit or vegetable
juices.
Choose whole grains in
preference to processed
(refined) grains and sugars.
• Choose whole grain rice,
bread, pasta, and cereals.
• Limit consumption of
refined carbohydrates,
including pastries, sweet
ened cereals, soft drinks,
and sugars.
• Limit consumption of
red meats, especially those
high in fat and processed.
• Choose fish, poultry, or
beans as an alternative to
beef, pork, and lamb.
• When you eat meat,
select lean cuts and smaller
portions.
• Prepare meat by baking,
broiling, or poaching, rather
than by frying or charbroil
ing.
• Choose foods that help
maintain a healthful weight.
• When you eat away from
home, choose food low in fat,
PAGE 8A
wise strips and toss with
olive oil. Coat a baking sheet
with nonstick cooking spray
and arrange potatoes on
baking sheets. Bake pota
toes for 15-20 minutes or
until golden brown on bot
tom. Turn potatoes over and
bake about 15-20 minutes or
until golden brown all over.
Sprinkle with salt and serve.
Makes 4-6 servings.
Baked Yams
1 cured sweet potato
(yam)
Wash and dry. Bake at 400
degrees for 15 minutes.
Reduce heat to 375 degrees
and continue baking until
potatoes are soft; about 1
hour for medium potatoes
and 1 1/2 hours for large.
Hint: Do not wrap sweet
potatoes with foil because it
will steam the sweet potato
and you will not have that
sweet, syrup flavor of a good
baked yam. This is also true
of yams cooked in the
microwave.
Sources: The Louisiana
Sweet Potato Commision.
calories,
and sugar and avoid large
portions.
• Eat smaller portions of
high-calorie foods. Be aware
that “low fat” or “fat free”
does not mean “low calorie"
and that low-fat cakes, cook
ies, and similar foods are
often high in calories.
• Substitute vegetables,
fruits, and other low-calorie
foods for calorie dense foods
such as French fries, cheese
burgers, pizza, ice cream,
doughnuts, and other
sweets.
American Heart
Association
Here is that AHA position,
with guidelines.
Healthy food habits can
help you reduce three risk
factors for heart attack and
stroke high blood choles
terol, high blood pressure
See HEALTH, page 94