Even 20 years ago, the rising rate of diabetes was beginning to draw attention, and low-no fat cooking was already well established because of efforts of the American Heart Association. Ever mindful of such needs, Shelly Moran frequently used her column, Sharing the Best, to promote healthy living. This column, from June 15, 1994, was not her first, neither was it her last, on the subject.
Sharing the Best, May 4, 1994, by Shelly Moran
Maintaining a healthy lifestyle involves many facets of one’s life - exercise, rest, refraining from harmful habits, reducing stress, and, of course, “eating smart.”
“Eating smart” is a term for this decade’s emphasis on lowering fat and cholesterol intake and increasing consumption of fiber, grains, fruits, vegetables and complex carbohydrates. Linda Adams, Arkansas Home Economist of the Year, who is also the home economist at First Electric Cooperative Corporation in Jacksonville, has put together some good advice along these lines. Adams appears on Beth Ward’s “Arkansas Today” noon show with recipes, cooking tips, and food and nutrition information.
She recently gave a program on “Healthy Choices for Food Cravings.” It was such good information that I obtained a copy and am passing some of it on to you.
HOW WOULD YOU SPEND 100 CALORIES?
The following foods have approximately 100 calories:
4 chocolate candy kisses
1 oz. fudge
25 jelly beans
1 chocolate chip or oatmeal cookie
1/2 cup nonfat milk with 1 Tbsp. chocolate syrup
1 small powdered sugar donut
6 vanilla wafer cookies
1/4 cup nuts
10 potato chips
4 cups air-popped popcorn
1 1/2 cups cheese-flavored popcorn
1 slice angel food cake with 2 Tbsp. frozen yogurt or 1/4 cup fresh fruit
(Healthy eaters know that you can eat more of a lowfat snack than a fatty one.)
BEST BETS FOR DESSERTS
• Top seedless grapes (washed and removed from stems) with vanilla yogurt and toasted coconut.
• Top sliced bananas with honey yogurt and lowfat granola.
• Toss canned mandarin oranges with fresh or canned pineapple chunks and sprinkle with coconut.
• Toast angel food cake slices and serve with fresh or frozen strawberries and whipped topping. • Heat frozen waffles and top with fruit and frozen yogurt.
• Dip apple wedges in honey and then in chopped nuts or granola.
• Freeze a can of crushed pineapple (in a dish or in the can). Cut in chunks and puree in a food processor for a refreshing fruit ice.
• Spray popcorn with butter-flavored vegetable cooking spray and sprinkle with salt-free seasonings.
• Make a skinny shake, when you crave a milk shake, whip 1 cup skim milk, fresh fruit (strawberries, bananas or peaches) and ice in a blender.
• Whip up a yogurt shake, 1 cup nonfat yogurt, fresh strawberries and ice in a blender for another quick drink rich in calcium and fiber.
• Spread peanut butter thinly on whole grain crackers, apple wedges, or banana slices, sprinkle with granola or crunchy cereal.
• Stir one or two drops of almond extract into canned peaches or apricots; serve with macaroons.
FAT-FREE OATMEAL RAISIN COOKIES
1 cup flour
1 cup quick-cooking oatmeal
12 cup sugar
1/2 tsp. salt
1/2 tsp. baking powder
1/2 tsp. baking soda
1/2 tsp. cinnamon 2 egg whites 1/3 cup light corn syrup 1 tsp. vanilla extract 1/2 cup raisins Heat oven to 375 degrees. Spray cookie sheets with cooking spray. In a large bowl, combine flour, oatmeal, sugar, salt, baking powder, baking soda and cinnamon. Stir in egg whites, corn syrup and vanilla until well blended (batter will be stiff). Add raisins. Drop by teaspoonfuls onto prepared cookie sheets. Bake at 375 degrees for 12-15 minutes or until firm. Cool on wire rack. Makes about 18 cookies. (Note from Linda: You don’t use butter, oil or shortening, because the corn syrup acts as a shortening, as well as a sweetener.)
2 quarts (8 cups) popped popcorn
3 cups bite-size rice squares cereal
2 cups Corn Pops cereal
2 cups small pretzels
1 cup brown sugar 1/2 cup Butter Buds (liquid)
1/2 cup white corn syrup
1/2 tsp. lite salt, (optional)
1/2 tsp. baking soda
Heat oven to 250 degrees. In a large bowl, combine popcorn, cereal and pretzels; set aside. In a saucepan, combine sugar, butter buds, corn syrup and salt. Bring to a boil and boil for 5 minutes, stirring occasionally. Stir in baking soda until foamy. Pour over popcorn mixture and stir quickly to lightly coat.
Spread mixture onto 2 cookie sheets lined with foil. Bake at 250 degrees for 30 to 40 minutes.
Remove from oven and cool about 1 hour. Break apart and store in airtight container.
Per 1 cup serving: Fat, 0g; calories, 33; protein 6g; cholesterol, 0 mg; carbohydrates, 7.3g; and sodium, 22 mg.
These little gems are packed with naturally sweet raisins and spicy flavor.
1/3 cup margarine, softened
2/3 cup brown sugar
1 egg white
1/2 tsp. vanilla
1 1/2 cups flour
1 1/2 tsp. baking powder
1/2 tsp. allspice
1/2 tsp. cinnamon
1/4 tsp. cloves
1/4 tsp. nutmeg
1/4 skim milk
1/2 cup raisins
Heat oven to 325 degrees. In a large mixing bowl, cream margarine and brown sugar together until light and fluffy. Add egg and vanilla, beat well. Add flour, baking powder, allspice, cinnamon, cloves and nutmeg and milk; mix well. Stir in raisins. Drop by teaspoonfuls 2 inches apart on greased cookie sheet Bake at 325 degrees for 15 to 20 minutes, or until golden brown. Cool on wire racks. Makes about 4 dozen.
Per cookie: Calories, 41; protein, .5g; fat, 1.4g; carbohydrates, 6.7g, cholesterol, 3mg; sodium, 26mg.
FAT-FREE CHOCOLATE CAKE
1 1/4 cups flour
1 cup sugar
1/2 cup unsweetened cocoa
1/4 cup cornstarch
1/2 tsp. baking soda
1/2 tsp. Salt
4 egg whites
1 cup water
1/2 cup light corn syrup
Heat oven to 350 degrees. In a mixing bowl, combine flour, sugar, cocoa, cornstarch, soda and salt. In medium bowl, whisk egg whites, water and corn syrup. Stir into dry ingredients until smooth. Pour into greased 9-inch baking pan. Bake at 350 degrees for 30 minutes, or until test done. Cool on wire rack. Cut in squares to serve.
This column is for readers to share their recipes. The recipes need not be fancy or original; just good cooking that you and your family enjoy -a few sentences of history behind a recipe would be great.
Civic organizations, non-profit organizations, churches, school classes, EHC, 4-H, etc. can also take part. Collect six or seven recipes from members, include their names; tell about the purpose of the organization, maybe a little history; include when and where the group meets, and how to join. Keep it to 500 - 600 words.
When submitting recipes, include all ingredients and instructions. Give amounts and measures as well as sizes of cans and packages. It is also helpful to know sizes of dishes or pans used. Include a contact name, city of residence and phone number; the phone number will not be published but is needed should questions arise while preparing for print.
Please print if handwritten. Original photos of the recipe results are invited, but subject to space limitations; attach pictures to the email in jpeg format. Photos must not be copyrighted.
1- e-mail - send to email@example.com, with “Lick the Spoon” in the subject line
2 - U.S Postal Service: mail to Cabot Star-Herald, P.O. Box 1058, Cabot, AR 72023