William Penn Life, 2007 (42. évfolyam, 1-12. szám)

2007-03-01 / 3. szám

fhe fitiuißfväu Riteheu.

with Főszakács Béla

FÁRAD JON BE A MAGYAR KONYHÁBA.

Greetings from New Hampshire, and yes, we did finally get snow. Now, I hope it melts in a hurry so we can start playing golf. Remember the groundhog didn't see his shadow which means we'll have an early spring.

At the writing of this column, I still have some cookbooks left to sell. The address, once again, is: William Vasvary, 190 Fern Ave., Rye, NH 03870. The cost is $20, which includes shipping and handling, with the bulk of the money going to the scholarship fund. To those of you who bought a new WPA cookbook, thank you very much.

Okay that is all the housekeeping I have for this month, so let's get into the kitchen. But, first, here is the trivia question of the month: What percentage

After making a homemade

soup or stew, refrigerate the product overnight before you serve it. All the fat will rise to the top and solidify, making it easier to skim it off before you reheat. It's also another way of making your entrée a bit healthier by removing all the excess fat.

of salt in the United States is actually used in food? The answer waits at the end.

The topic this month is low fat, low salt food. It was requested by Diane Markowitz, a reader of the HK, who asked if I would provide some recipes that were low fat, low salt and give some alternatives to healthy substitutes as well. This column is the first of two parts about low fat, low salt foods. Next month we will learn more ways we can make substitutions in kitchen recipes.

The best way to explore this topic is to start by listing some foods we should avoid that are high in fats and salt. By watching what we eat, we can help prevent high blood pressure, coronary disease, diabetes and high levels of cholesterol.

HIGH FAT DAIRY FOODS include such items as whole milk, cheese, ice cream, heavy cream products, 2% milk and sour cream. We should also avoid HIGH FAT MEAT, such as ground beef, any deli cuts that have been processed, hot dogs, sausage, bacon and spare ribs. Some other items that make the high fat list are lard, butter, cream soups and sauces, gravies made with meat drippings, chocolate, and palm and coconut oils. Last, but not least, is poultry, such as chicken and turkey with the skin on.

There is another group of fats we should avoid called TRANS FAT. They can be found in products like snack crackers and chips and in baked goods, such as cookies and cakes, in the form of hydrogenated oil. Trans fat is also found in stick margarines, shortening and some fast

food items like French fries and onion rings.

If you want to keep your CHOLESTEROL low, you should eat less than 200 milligrams per day. Foods high in cholesterol, once again, are HIGH FAT dairy, egg yolks, liver and other organ meats and any poultry with the skin on.

Now that you know what to avoid, you can make substitutions for healthier options.

SODIUM is a mineral that our body needs for survival and is mainly found as a component of salt. Sodium is important because it regulates the balance of fluids in the body. By controlling sodium, we can control high blood pressure and help our body stay healthy.

Sodium is also a PRESERVATIVE that keeps foods in a dormant state until we further cook them. By creating an environment that is hostile for microorganisms, sodium

CHEFS TIP #21

By breaking eggs into a bowl or cup before adding them to any recipe, you can catch any broken pieces and remove them. There is nothing worse than eating a piece of chocolate cake and crunching down on a piece of eggshell. It's also easier to remove eggshells from hard boiled eggs by peeling them under running water or under water in a deep bowl. Start by tapping the large end of the egg on the counter, then peel under the water, giving you a clean, shell-free egg-10

William Penn Life, March 2007

Low-fat low-salt food