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By
.:••'; The benefits of a hearty
. bfts»kl.iit a re w! I fcn o wn:
This is the mcjililhat prQr
•vides the energy andTiutri-.
bon'to get.your day ofif.toa
good start.
For .many people,- a
hearty break/asf means a
steaming stack of'pyiricakQ!,.
Tlxrv provide the. cample*
carbohydrates that arc
• more healthful-than a highfat
bacon and eg£s break-
-. f a s t . -'-•"••'..•:
-The American Institvito
for Cancer Research reconv
'mends ihcrcAsing' .fiber jn,
your dtcl through the use of
• whole-grain products, and
. 'pancakes Can' bo a good
starting place. '
For.additional fiber and
-.•'nutrients, substitute whole
wheat or buckwheat for
your USAI-I! flour when ipak-
• ing 'pancakes. Or, .-sttr a
taficspfton of iprfMed wheat
getfm into'your revular bat:
ter.- WhrthcT) for breakfast,
the bi
one.
Whether \ on rv
floiiixk'r. A raw \xv.
^uLl; :}*.• i::;;'nk' .;*
\hc IX K>.>.'Jc I ;ik\
• We [v r,'.:>){ i'ji
I j K: h; L' . .:; I c;. *i i < t rCv "
lnCXcir. ("::v RcaJv
cooking connection
duoers hove developed new * de&jert. liit far'imy-healthfeeding
techniques and' cpnSdouscook,
leaner breeds to produce,
pork' that' is 10** jx'rcent.<
(leaner than it Was a genera- •
j tipn ago.- For an elegant•
-dish that's easy, consider
this'week's braised" pork
with • cider ' sauce,.' which '
could well becoirje a. regular
for menu planning throughoutj'the
year.
Also, steaming is OIK* of:
the oldest forms o( cooking,
and it is recommended for '
the many putritlohal -advan-
' tapes' in cck>king. Forexam-v
pie, it's, nutritious; foods
cooked with steam retain
nearly ' all their vitamins
and minerals.
u > •>•_:»•'.. •• i. -i '..KMi iiiCii: •'•iJ. .;
ro-m.ua., •. ,.-•.•.• .tju:.: !RV ?> >;:• ;-uL-
S< > '_ i )tiK' ' i. ..;r *i i liic f k Kf.Msic
. Qlie.'VS hvrc at: \ < ill !kvi! "^ >, .;iL i i
the bii: one is a hisj-apjv-ukv •
••p ••• ••* "•• "—' —•-•—«•-««- •—--
;o tfccljiititiitt. 1 * • • „ • • ' • '
- The recipe for steamed
sole is both nutritious ,ind
sonings, and allowto barely
quick to prepare. The" vqgcr
simmer for 7'rninujes.
tables can be prepared and
Meanwhile, peel and-tore
the ffsh rolled ahead of time
the apples ;and cut into
to make-last-minute prepa- '/finch slices. Add these to
ratirmct'crvshoTter. . < the pah and cook'for 3'.to 4
*'•' For dessert,, check your /nintitre more. '
cookbooks fo'r vejjctablc-^
" has t>ased rccipos sticri ,i.%
called for reducing fat in purn'pkm pie,- carrot'c.^ke,
the diet, people 6ftoi\ zucchini bread. A sug-
assume thai pork should be gested cArjot-apprcsauCe.
• dbrniri^Jed front rViemi pl.in- • cake bciow, is Vjtarmn-rich
' rung, But lod,1y pork. prfo-
addi-d'to'fhe-'
:
px.*fft ( J vfr ~ t h o -pdrk'~XTTOp5"
and place them'on a baking
^hcet, and arrange overlap 1
•.. 1'/« c. whole wheat flour
2 tbsp. sugar . . ..
• 2
ping--apple* sljccs. on. top.
fLay any extra apple slices
on:-the baking sheet) Preheat
Ihe brtiifer.- Boil .the
mixture remaining in' the.
l Braioed pork with a creamy cidor $^Ucd Is etegant to
Country panfcakps 1opp«J wfth fresh fruit for Dreakfast boholdJbqi easy !o prepare. . : " . ,••;'.-.
or luncheon are-dolicious as wall as noirttlous. .
2ViTbsp. soy sauce ; a small sldlibt over medium
/i tsp. baking powder cakes, using a non-stick H2 calorics and .I.'gram of • Place the steam baaJcct in hc#t Add. the orange ze*i
y< tsp. baking soda- ..griddle or frying pan if pos- fat." ."
a pan with one inch of and cook.lt until it begirtsto
V\-c. skim milk • sibly, to-avoid having to use
water. Scrub th'e.carrots'ixnd ciirl", about 30 seconds .
Vj c- lowfat yogurt
o i l . . ••:•'•• '.- 'STEAMED SOLE WITH cut into- 2Vi by. V4-tnicl» morp-.Add. the garKc.'ond '
• % c- lowfat -cottage •These pancakes will fake ORANGE-SOY DRESSING sticks. Place these in the minced .ginger and cook
a bit longer to. cook^tharr"'
steam basket with the snow another 30 to 60 seconds.
N-*4igbtly beaicn • i^ukir.pancaked. WrapHbe- 3 TcT4 smaltcarrofs ".". "peas—and~sprinkli?~ them[AcTdrihe^soy""Sauce;"and~3~^
' • 1 Ttfsp'. lemon juice cooked pancAkos »n foit to' x
h Ibv s'novy peas - with pepper. Starting at the tablespoons of w^ter, bring .
Into a large bo\Vl, .sift .all keep them.warm unfU all Dash white peppqr' •narrow, tiil endv roll Up this juijt to a boil, -then,-}
\iry. ingredients. Stir in any are coOkcd-'Scrw
1-Ib. freshsole (flcnindcr) eath fiUcl half loosclv and remove from the heat Pour
bran remaining in the sif«i'r. -With Bpplesouce or-other .fijipis '
jtrrange them on top of the the sauce ovyr the 1\Ah and
Add the remaining Ingredi- fruit, jtirn, syryp. or paw< .g xhln slices plus^l-tsp. vegetables. Place, the gmger • vegetables /in Jwrve. ' •"' '
dercd sugar. . . . , ' rrnnced, fresh girtger ' slices anfl scalHohs on top This recipe make* four,
•js moistened..'Cook, the Recipe ficlUs aboul 12 . '.; ^Uions; cut,In half of the fhih. Cover and" steam" servings', wirti 153 calories
same( as> tor regular pan- t4-inrh) pancake*,each \vith^CTO^swj&0 , " ' -,, / 'for
eight minuf, vi'il ,v-' ."U bran
y^a^jhe cfj-k-J:p;h:iy in. a,
;rxiiiu:n howf Aiid ill thefein.Diung
ingri-tiic'nIs 'to
Mho ^N and Mir i'cur a!l
thi.s..;ri!o the ,fk>v:r
g
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p
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