Use Herbs, Spices
As Salt Alternative
By Rebecca C. Smith
Hoke Health Center
Because most herbs, spices, and
table wines do not contain sodium,
cholesteol, or fat, they can be used
in place of salt as seasonings. You
will find that flavoring substances
such as black pepper, onion, green
pepper, garlic, lemon juice, and
vinegar complement and enhance
the natural goodness of food.
A word of caution, however,
when using herbs and spices: use
them sparingly because a little goes
a long way. Remember, however,
if you use fresh rather than dried
herbs, use twice the amount.
To keep a ready supply of
seasonings on hand try using a
combination of herbs instead of
your salt shaker. You can make
your own herb shaker by combin
ing one-half teaspoon of cayenne
pepper, one tablespoon of garlic
powder and one teaspoon of each
of the following ground season
ings: basil, marjoram, thyme,
parsley, savory, mace, onion
powder, black pepper, and sage.
You'll find this combination of
flavors a delightful enhancer of
meats and vegetables in the kitchen
or on the table.
Table wines are fine to use in
cooking but avoid flavoring your
meats with "cooking wines" as
they contain added salt. As with
herbs, a little goes a long way. You
can devise your own flavorful
marinades by using wine vinegar,
and oil or unsalted liquid smoke
are also great for adding fla\or to
meats, soups, and vegetables.
You'll find the following chart
an excellent guide for flavor com
binations:
Meat & Fish & Poultry
Beef: Bay leaf, dry mustard
powder, green pepper, marjoram,
fresh mushrooms, nutmeg, onion,
pepper, sage, thyme.
Chicken: Green pepper, lemon
juice, marjoram, fresh
mushrooms, paprika, parsley,
poultry seasoning, sage, thyme.
Fish: Bay leaf, curry ponder,
dry mustard powder, green pep
per, lemon juice, marjoram, fresh
mushrooms, paprika.
Lamb: Curry powder, garlic,
mint, mint jelly, pineapple,
rosemary.
Pork: Apple, applesauce, garlic,
onion, sage.
Veal: Apricot, bay leaf, curry
powder, ginger, marjoram,
oregano.
\ egelables
Asparagus: Garlic, lemon juice,
onion, vinegar.
Corn: Green pepper, pimento,
fresh tomato.
Cucumbers: Chives, dill, garlic,
vinegar.
Green Beans: Dill, lemon juice,
marjoram, nutmeg,
Greens: Onion, pepper, vinegar.
Peas: Green Pepper, mint, fresh
mushrooms, onion, parsley.
Potatoes: Green Pepper, mace,
onion, paprika, parsley.
Rice: Chives, Green pepper,
onion, pimento, saffron.
Squash: Brown sugar, cinna
mon, ginger, mace, nutmeg, onion.
Tomatoes: Basil, marjoram,
onion, oregano.
Soups: A pinch of dry mustard
powder in bean soup; allspice, a
small amount of vinegar or a dash
of sugar in vegetable soup; pepper
corns in skim milk chowders; bay
leaf and parsley in pea soup.
Marinated Beef Slices
(Makes 4 servings)
230 calories per serving
1 pound lean beef sirloin, well
trimmed, sliced very thin
1/2 cup lemon juice
2 tablespoons oil
1 cup thinly sliced fresh
mushrooms
1/2 cup chopped green onions and
tops
1/2 cup thinly-sliced green pepper
1/4 teaspoon pepper
Marinate beef in lemon juice for 10
minutes. While meat is marinating,
heat oil in large skillet and add
mushrooms, onions and green pep
per. Cool until onion and green
pepper are tender. Remove
vegetables from skillet and keep
warm. Drain meat, reserving
lemon juice marinade. Place meat
slices in skillet and brown. Return
vegetables to skillet. Add reserved
lemon juice and pepper. Heat
through. May be served over rice.
Dilled Summer Squash
(makes 4 servings)
40 calories per serving
2 medium summer squash, sliced
I /4 cup water
I 1/2 teaspoons finely chopped
onion
Getting it right!
This young juggler prepares to demonstrate his juggling abilities for an ad
mirer. H'ith palms outstretched and serious concentration marking his ex
pression, he prepares to get it right for his captive audience!
1/2 teaspoon dill seed, crushed
1 /8 teaspoon pepper
1 tablespoon margarine
Cook squash in water with onion,
dill seed and pepper 10 minutes or
until tender. Drain and dot with
margarine.
Biscuits
(makes 12 biscuits)
130 calories per serving
2 cups all-purpose flour
I tablespoon baking powder*
1 /3 cup oil
2/3 cup skim milk
Mix flour and baking powder in
bossl. Combine oil and milk and
pour all at once into dry ingre
dients. Stir until mixture clings
together and forms a ball. Knead
on vsaxcd paper 18-20 times
without using additional flour
Gently pat or roll out until dough
is 1/2 inch thick. Cut with 2-inch
round cutter and place close
together with edges touching on
ungreased baking sheet. Bake in
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Paid Pol. Adv
WHAT NORTH CAROLINA NEWSPAPERS
SAY ABOUT VOTER REGISTRATION
GOV. HUNT, REV. JACKSON MEET ? Governor Jim Hunt and the Rev
Jesse Jackson met In the Executive Mansion March 1 1 to discuss a number of
mutual concerns, including voter registration
The Carolinian, 3-18-82
"He (Jesse Jackson) said Gov. Jim Hunt, an expected
Senate candidate in 1984, had 'a limited future ? unless
We register. Greensboro Daily News. 5-16-83
"We must register at least 200,000 black voters in North
Carolina in the next two months." (Jesse Jackson)
News and Observer, 4-22-83
"Gov. James B. Hunt, Jr. wants the State Board of
Elections to boost minority voter registration in
North Carolina . . . I PI Chapel Hill Newtpaper. 11-10-81
Ask Yourself:
Is This A Proper Use Of Taxpayer Funds?
to* by ttfl MS Um S Mjrt Trriturtf
preheated 450 F. oven 12-15
minutes.
Variations: Herb-Seasoned
Biscuits
Add one or more of the following
to the flour mixture: 1 teaspoon
garlic powder; 1 teaspoon garlic
powder; 1 teaspoon onion powder;
2 teaspoons parsley flakes; 2 teas
poons dill weed; 1/2 teaspoon
sage.
Drop Biscuits
Add 2 additional tablespoons skim
milk and stir dough until well mix
ed. Drop by spoonfuls onto
ungrcased baking sheet.
?This is available in unsalted form
Editor's no iv: These recipes
were reproduced, with permission
from Cooking M ithoul Your Salt
Shaker, Copyright C 1978 by the
American Heart Association.
Northeast Ohio Affiliate. Inc.
On The Front Burner
Ellen S. Willis
Home Economics Extension
ESTIMATING RETIREMENT
INCOME
Retirement isn't made up of
dreams. There are realities to deal
with, and a leading one is retire
ment income. Planning for retire
ment income must begin early in
life.
Today more and more people
who reach retirement age have
pension benefits from a company
or from the government.
And for many families, a major
source of retirement funds is social
security. In addition to pensions
and social security, most families
need to plan for personal savings
in the form of bonds, savings ac
counts and securities.
To make sure you can retire in
relative comfort, you'll need to
analyze your retirement income
needs years in advance. Here are
some things you'll need to think
about .
First, how much income will you
need to live in comparative com
fort?
Then, what proportion of this
amount will your pension and
social security provide?
Estimate your monthly benefits.
And know how much your spouse
will receive in benefits.
Do you have a matured life in
surance policy or policies that can
be a source of retirement income?
Also use your income tax
records to estimate the dividends
and interest that you can expect
from your investments.
Finally total up your estimated
income and compare that figure
with your estimate of income
demands.
Will you need to supplement or
build up your income in order to
spend your retirement years in
comfort?
WHEN STUDENTS RETURN,
ADJUSTMENTS ARE NEEDED
Summer may mean three
months at home for many college
students. And this can mean
disruption of the relative calm in
many families.
For example, parents may wisely
try to "get to know" their children
as they are now--not as the
children they once were.
Parents also need to remember
that college students have been
making their own decisions all
year--choosing what they do,
where they go, and their own
friends. This can make it hard for
them to come home to parents who
want them to keep the old high
school curfew.
Students may have to re
evaluate their expectations of
others, too. Their hometowns
might not offer the many activities
of the university community
calling for some readjustment of
leisure time activities.
Many schools provide prepared
meals and maid service-and that
usually isn't the case in the family
living situation.
Both parents and returning
students need to realize that their
lives have been changing since the
family last lived together. And
consideration on everyone's part
can help make a pleasant summer
for the whole family.
The month of June is
highlighted by the arrival of
Northwest fresh sweet cherries in
local markets--in season from the
middle of June through early
August. The appearance of this
highly prized fresh fruit is a sure
sign that summer has arrived.
To prolong the enjoyment of
fresh sweet cherries, store them un
washed in plastic bags in the
refrigerator-spread out as much as
possible to prevent crushing. Wash
just before serving.
I have frozen Bing cherries.
They make a nice preserve along
with other uses.
Chocolate Cherry Swirl Pie
1 cup pitted and diced Northwest
fresh sweet cherries
(Continued on page 5B)
The world moves forward when
men dream great dreams. As you
enter an adult world keep this
idea before you. Best of luck !
Federal Association
113 Cup iw Am.
Naafnd, N.C.
In N.C.
S1PC
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