Newspaper Archive of
Feather River Bulletin
Quincy, California
March 28, 2001     Feather River Bulletin
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March 28, 2001

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2B Wednesday, March 28, 2001 1/2 cup orange juice concen- trate Continued from PaiSe 1B 1 Tbsp. vanilla and at exactly the same meal," 1/8 tsp. coriander as the combined proteins theo- 3/4 cup unbleached or whole ry suggested• wheat flour Place all ingredients in a "The reality is that a vege- tarian diet that contains fruits, blender and blend for two min- grains, nuts and vegetables is utes or until smooth. fully adequate in protein," Pour mixture into a bowl Harris said. and dip bread, one at a time, And, research shows there is into the batter• no difference between animal Place bread on a hot non- protein and plant protein as it stick skillet, griddle or baking is used in the body. sheet, and lightly brown both In fact, there are risks if an sides. If baked, the oven individual consumes too much should be at 400 degrees. Makes 20 slices• There are protein. High protein con- sumption on a regular basis 262 calories per serving, 10 per- can lead to osteoporosis, be- cent protein, 5gm fat, 75 per- cause calcium is leached out of cent carbohydrates and 300 mg sodium. the bones to break down ex- cessprotein. Dianne Gruner, MA, RD, China has a low incidence of was up next, demonstrating a cancer, heart disease and dia- tried and true recipe for betes, which is connected to cheese strata using egg substi- their diet, which includes tute. three vegetable categories and "It's always a success," grains. Gruner said about this break- fast dish that can easily be pre- Food Pyramid pared for any meal. Whole grain foods, high in It's great to make ahead of fiber, vitamins and minerals; time, up to eight hours in ad- fruits and vegetables; meat, vance. "It's never failed me," nuts and eggs make up the new she said. food pyramid now recommend- ed. Depending upon the calorie intake per individual, it is rec- ommended that we eat six to eight servings of grains per day, three to five servings of vegetables, two to four serv- ings of fruit, two to three serv- ings of meat, nuts or eggs, and two to three servings of dairy products which can include soy products. Harris recommended that we eat sparingly of fats and oils, and sweets. Recipes "I truly believe that break- fast is the most important meal of the day," said Katy Dyrr, RD. In preparing an orange-date french toast recipe, Dyrr ex- plained there is fat in the recipe from cashews, but this is the healthy kind of fat that our bodies need. Dyrr chose Ezekiel 4:9 bread. "It is a complete protein." According to Dyrr, the hearty bread helps promote weight loss, and "it tastes great." , Ezekiel bread is a heavier product and includes sprouted wheat, barley and millet, malt- ed barley, sprouted lentils, soybeans, spelt, filtered water, fresh yeast and sea salt. In preparing the recipe, Dyrr recommended dipping the bread slices in the batter and not letting it soak. It then can be fried on a griddle or baked.. Vegetable and Cheese Strata 1 tsp. olive oil 2 cups sliced mushrooms 1 cup diced onion 3/4 cup chopped, drained, canned artichoke hearts 8 cups cubed Italian bread- " about eight ounces 2cups diced zucchini 1 cup diced red bell pepper 2 garlic cloves, crushed Cooking spray 1 cup---four ounces--shredded, reduced fat extra sharp ched- dar cheese (Gruner said she uses tofu cheese in this recipe quite successfully). 1/4 cup--1 ounce--grated fresh Parmesan cheese 1 1/2 cups egg substitute 1/2 tsp. dry mustard 1/4 tsp. pepper Oregano sprigs 1 tsp. dried Italian seasoning 1/4 tsp. salt 1--12 ounce can evaporated skim milk Heat oil in a non-stick skillet over medium-high heat. Add zucchini, mushrooms, bell pep- pers, onion and garlic, and saut vegetable mixture for six minutes or until tender ..... Arrange Italian bread cubes in a 13 by 9-inch baking dish coated with cooking spray. Spoon zucchini mixture even- . ly over bread cubes, and sprin- kle mixture with cheeses. Combine egg substitute and remaining ingredients (except oregano sprigs) in a large bowl; stir with a whisk. Pour egg mixture over zucchini Topping it with almond but- mixture. Cover with foil; chill ter adds additional protein, or in refrigerator up to eight using a fruit spread or topping hours. gives it a different taste. Apple Preheat oven to 325 degrees. sauce is also good, she said, or Bake strata, covered, one hour drizzle it with pure maple or until bubbly. Garnish with syrup, fresh oregano. Yields eight servings. Each Orange-Date French Toast serving provides 229 calories, 1/2 cup cashews 4.9 gm fat, 2.3 gm saturated fat, 2 cups water 17.5 gm protein, 29•1 gm carbo- 1/2 cup date pieces hydrate, 1.9 gm fiber, 14 mg L for SMOKING WEIGHT CONTROL STRESS MANAGEMENT INDIVIDUAL AND GROUP SESSIONS DR. LARRY HOLCOMB, Ed.D. MEMBER AMERICAN SOCIETY of CLINICAL HYPNOSIS FOR INFORMATION OR AN APPOINTMENT CALL: (530) 258-2452 e-mail: Clinic Location: Rainbow Village 131 Main. St. Chester, California (above the Grey Squirrel) Bulletin, Progressive, Rec0~I cholesterol, and 570 mg sodi- um. Many of figures decrease if you use tofu cheese and oth- er products. For those who like scones. but have reduced them to a sel- dom eaten list of foods because of their high calorie and fat content, they can now enjoy them once again, Schultz demonstrated how to make her cream scones, which are moist and flavorful. "These scones are sort of like a sweet biscuit.without all the fat," she said. Cream scones 1 cup unbleached white flour 1/2 cup sugar 1 Tbsp baking powder 1 tsp. salt 1/2 cup soy margarine, chilled 1/2 cup chopped dried apricots I cup whole wheat flour 6 ounces soft tofu 1/3 cup soy milk 2 tsp. vanilla extract Zest of one large lemon, op- tional Preheat the oven to 400 de- grees. In a large mixing bowl, com- bine the flour, sugar, baking powder, and salt. Cut the margarine into small cubes. Using your fin- gers or two sharp knives, mix or cut the margarine into the dry ingredients until it resem- bles coarse crumbs. Schultz has had success using the soy margarine at room tempera- ture which essentially elimi- nates this process. In a food processor or blender, combine the tofu, soy milk, and vanilla, pulsing un- til smooth. The mixture should have the consistency of yogurt. Pour this mixture into the flour mixture, stirring to com- bine thoroughly. Fold in the lemon zest. On a lightly floured surface, roll dough out to a i/2-inch thickness. Actually, Schultz didn't use a rolling pin be- cause she said it makes too much of a mess. She works with the dough to form the cor- rect thickness, but is careful not to overwork it. Cut into three-inch rounds with a bis- cuit cutter; here Schultz used a round cookie cutter for good results; and place the rounds on a greased or parchment- lined cookie sheet. Bake for 15 minutes, or until slightly browned. Remove from oven and let cool corn- etely before serving. M kes eight scones. One pro- rides'R1.7 calories, 5 gm pro- tein, 2 gm soy protein, 37 gm carbohydrates, 5 gm fat, 0 mg cholesterol, 1 gm fiber, 395 mg sodium. And, here's the recipe that started some of the frowning and raised a few eyebrows-- waffles made with soy beans. Soy waffles have become a time for a shared family meal several times a week at the Harris household. Since Nina takes the better part of an af- ternoon to concoct large batch- es of them for the freezer, preparing them is easy any- time, even when a family member's in a hurry. To heat them after they have been cooked then frozen, Har- ris said to slice them in half and toast them in the toaster, or slip them into a 300 degree oven for three to four minutes. "This is my family's favorite breakfast," Harris said. "It's just a wonderful wholesome way to jump-start your day." Soy Waffles 1 cup soaked, drained soy beans or lentils (soak beans over-night) 1 3/4 cups rolled oats 2 cups water 2 Tbsp maple syrup 1/3 tsp. salt Blend all ingredients in a blender until you have the con- sistency of a waffle batter. Optional--sprinkle raw sesame seeds onto the bottom of the waffle maker while it is heating up. Harris had coated the waffle maker with spray olive oil to make it non-stick. This only has to be done once. Pour the batter onto the sesame seeds in a preheated waffle maker. Cook seven minutes. Makes seven large waffles, • 241 calories, 15 gm protein, 30 gm carbohydrates, 8 gm fat, 1 gm saturated fat, 7 gm fiber, 145 mg sodium. Top with fruit spreads, maple syrup or almond spread. Mexican In the mood for some good Mexican food? Then attend the Plumas Christian School Class of 2001 Mexican Dinner. Besides getting a good help- ing of some zesty, home- cooked Mexican food, partici- pants can also participate in a silent auction and help the graduating class raise some funds. dinner Saturday the event will be held at the Christian Life Fellowship at 317 First Street in East Quincy from 5- 8 p.m. In an effort to help members of the senior class reach their goal of raising enough money to see them to Southern Cali- fornia, Pizza Factory has pledged 15 percent of its pro- ceeds on particular days dur- ing March. Sue Schultz measured the dry ingredients for a scone recipe she demonstrated. 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