William Penn Life, 2007 (42. évfolyam, 1-12. szám)
2007-03-01 / 3. szám
fhe J-foßgsrto Kitchen keeps foods from spoiling. Most meat that is commercially prepared is high in sodium. Foods high in sodium include pepperoni, chipped beef, beef jerky, most luncheon deli meats, hot dogs, canned meat products, sardines, most canned fish, anchovies, smoked salmon, caviar, regular peanut butter and most processed T. V. dinners. Vegetables high in sodium are sauerkraut or those that are prepared in brine, such as olives, pickles, relishes, most commercial sauces, tomato juice, vegetable juices, frozen peas and lima beans. You should also avoid com chips, potato chips, vegetable chips, salted pretzels, salted popcorn and other salted snack foods like nuts. Watch your intake of canned broth soups, commercially prepared stews, bouillon cubes or concentrates and instant or dried forms of soup. Last, but not least, avoid those products that have high concentrations of MSG (monosodium glutamate) which can be found mostly in Chinese food. Now that we know what foods to avoid, here are some tips that can help you control salt and fat in your diet. • READ LABELS when you shop so you know how much salt and fat is in the product you're buying. Sometimes the FAT content is LOW but the SODIUM content is HIGH. Most of the frozen diet dinners fall into this category as they claim to be fat free (which they are), BUT they hit you with more salt than your body needs. • ASK YOUR DOCTOR if you can enjoy some high fat and high salt foods once in a while. The worst he will say is NO. In most cases, he CARROTS-with their long, slender, edible, orange roots and lacy green tops-are part of the parsley family. They have been renowned for their health-giving properties for more than 5,000 years. They were first discovered around middle Asia near Afghanistan. The first carrots were white, purple, red, yellow, green and black... but not orange. Orange carrots came from Holland in the 16th century. This root vegetable is available all year long and, when buying, should have smooth skins, good orange color and be well shaped. Carrot greens are very high in vitamins K and C and have a fat content of less than one gram. They contain phosphorus, iron, calcium and magnesium. Carrots are very high in beta carotene which is a phyto nutrient that helps fight cancer<ausing cells in the body. They can be consumed either cooked or raw, and are one of the healthiest vegetables you can enjoy. might recommend you indulge in a small way once in a great while. It never hurts to ask the expert, your doctor. • Start using PORTION CONTROL which will help you regulate the intake of fat and salt. A friend of mine drank four cans of soda a day and developed high sugar levels. He controlled what he drank to one can a day and his levels went back to normal. • If you are using fat in your coffee, like Half & Half or Cream, try using skim milk instead. Instead of sugar try using a sugar substitute in your coffee or start drinking decaffeinated flavored herbal teas which have great flavor. Fat and salt add flavor to the foods we eat so the key is to find those flavor substitutes that are healthier and do a body good. I myself practice what I preach by using a sugar substitute in my coffee every morning. Try different SPICES instead of reaching for the salt shaker. Granulated garlic tastes great on vegetables, plain pasta and a piece of fresh fish. If you can't GET FRESH then GET FROZEN because the amount of sodium in some frozen foods is way less than you will find in most canned goods. Being aware of what you're buying and eating is a great start to controlling salt and fat in your diet. Next month, we will have more kitchen tips for low salt and low fat recipes. TRIVIA ANSWER: 6% of the salt in this country is used with food while 17% is used to de-ice streets and highways. The other 77% is used in agriculture, water conditioning and chemicals. Enjoy the recipes on the next page. See you next month. Jó £**&* *?. fisza/Uos D*•* "The Hungarian Kitchen" is a trademark of William S. Vasvary. If there’s a topic you would like to see covered in The Hungarian Kitchen, or if you have any comments, questions or other suggestions for Chef Béla, then please write to the chef at: William Vasvary, 190 Fern Ave., Rye, NH 03870 Or, you can write to: The Hungarian Kitchen, c/o William Penn Association, 709 Brighton Road, Pittsburgh, PA 15233 11 William Penn Life, Manch 2007
