Newspapers / The News-Journal (Raeford, N.C.) / June 16, 1983, edition 1 / Page 14
Part of The News-Journal (Raeford, N.C.) / About this page
This page has errors
The date, title, or page description is wrong
This page has harmful content
This page contains sensitive or offensive material
Low Sodium Diet Can Taste Good By Rebecca Smith Hoke Health Center A diet lower in sodium can still taste good and be nutritionally complete. The key is to select a variety of foods which promote good health. Daily food choices should include: ?No more than 6 to 8 ounces of lean meat, fish, poultry or other protein foods in place of meat, fish or poultry, ?Four or more servings of whole grain or enriched bread or cereal products. ?Four or more servings of fruits or vegetables (include 1 serving of citrus fruit or vegetable high in Vitamin C and 1 serving of dark green, leafy or deep yellow vegetables). ?Two or more servings of skim milk or low-fat milk products for adults; three to four servings for children or adolescents. ?Two to three tablespoons polyunsaturated fats and oils in the form of margarine, cooking oil and unsalted salad dressing. With a little effort, you can learn to decrease the sodium, change the kind of fat and reduce the amount of fat and cholesterol in your diet. You can adapt your favorite recipes by omitting the salt and using ingredient substitutions. To save time later you may wish to consider doubling the quantity of a recipe and free/inc unused portions. Spices, herbs and other flavor ings add zest to a recipe and should be used instead of salt. Be adven turous and try some new flavor ideas. You may also want to ask your doctor about using a salt substitute. If it is allowed, use it sparingly at the table, since salt substitutes tend to be bitter when used heavi ly Most of the recipe ingredients called for in these recipes are readi ly available in your local grocery store. Some, such as unsalted tomato paste, tomato puree, and other canned foods will be found in the usual section of the grocery store. Other unsalted food may be j found in a special diet section. In the next few articles we will discuss shopping for meats, milk and milk products, fruits and vegetables and breads and cereal products. OVEN FRIED FISH 300 Calories per serving (makes 4 servings) '/* cup margarine*, melted 1 tablespoon lemon juice '/? teaspoon pepper '/4 teaspoon paprika '/* teaspoon basil 1/8 teaspoon garlic powder 1 pound fillet of flounder or other fish cup dry bread crumbs 2 tablespons oil Combine margarine, lemon juice, pepper, paprika, basil and garlic. Dredge fish in margarine-herb mixture and roll in bread crumbs. Spread oil in shallow baking dish and arrange fish in one layer. Spoon remaining margarine mix ture over fish. Bake uncovered in 475 F oven 15 minutes or until fish Hakes easily with a fork. (Continued on page 5B) Somewhere down the road On a cool, peaceful afternoon , a weary traveler can find solitude just walking along this path. Shades surrounds the road. Perhaps the quiet is broken only by an occasional bird singing his praises of the beautiful w eather and the peace of the day. On The Front Burner " Ellen S. Willis Home Economics Extension ...FREEZING VEGETABLES Freezing vegetables is a relative ly simple thing to do - but if you want the best results -- there are some procedures you should follow. For example, you should select varieties that are recommended for freezing. There are numerous varieties and hybrids of most vegetables -- and after freezing they differ considerably in quality. Therefore, you'll want to select the varities that will give you a high quality frozen product. You should select mature vegetables -- those that are fresh, tender and succulent. Most vegetables will lose their quality rather quickly after harvest ~ so prepare vegetables for freez ing quickly and carefully. A good rule is two hours from vine to con tainer. You prepare vegetables for freezing about the same way you would for table use. That means washing them thoroughly -- discar ding inferior materials -- and trim ming and cutting vegetables into serving-size pieces. Blanch vegetables. Pack them into freezer containers leaving headspace at the top of the con tainer. Place cartons into the freezer as soon after packing as possible. If for some reason there has to be a delay before or after prepar ing the vegetables for freezing, store fresh vegetables in a refrigerator or other cool place that has a temperature no higher than forty degrees. But get back to the job as soon as you can. , Selecting a professional repairman If a leaky faucet or a leaky roof has you heading for the yellow pages to look for a professional j repairman, the tips I'm about to give you may be very useful. The best way to select a compe tent repairman is to talk with peo ple he has already done work for. This will give you an idea of the type of work the repairman has done and whether or not the quali ty of his workmanship is up to your expectations. If you live in an urban area, ' check with your better business bureau. Find out if the repairman or his company has had legitimate complaints logged against them and if they've taken steps to cor rect them. Well established repairmen and companies normally do the best work since a lot of their business is ' repeat business. Since unsatisfied customers can affect their business f directly, they try to keep their customers happy. If a repairman is unknown in your community, ask him for several references and check them out. Then, when you finally do select a repairman, be specific about the jobs you want him to do. More June Dairy Month recipes: . Garden Skillet 1/2 cup (1 stick) butter 1 head cauliflower, cut in flowerets (about 4 cups) 2 tablespoons chopped onion 2 tomatoes, cut in v^edges (Continued on page 5B) CUSTOMER SERVICE Dundarrach, N.C. COMPLETE INSECT CONTROL FROM THE HOME TO THE FARM ?Federal Crop Insurance Route 1, Box 251-A Shannon, N.C. ^ Phone 875-8912 Richard McMillan 875-2493 Nights 875-5614 J.H. AUSTIN INSURANCE SINCE 1950 Ultra Universal Life Insurance (Interest Rate 10V4%) Home Owners COMPETITIVE HOME OWNERS RATE LET US QUOTE OUR HOME OWNERS RATE NO OBLIGATION 112 W. Edinborough Avenue Phone 875-3667 DID YOU KNOW 9 ? *5.00 A Month Will Buy $20,000. OF NATIONWIDE LIFE INSURANCE If Age 30 Or Younger ( Only A Little More If Over 30) Vardell Hedgpeth AGENT 875-4187 JIM HUNT Shouldn't Play POLITICS With Our SCHOOLS Disruption In The Schools North Carolina School Boards Association: Hunt's Union Dues Bill is "extremely dangerous, " would damage public education" and "do considerable harm." The NEA (Union) supports teacher strikes.' The Charlotte Observer Reported: "In Hunt's view, education and politics have always been intertwined. ^ No Wonder The Teachers Said: "The Governor's program does more for Hunt's political image than for education/' And, all this at a time when our public schools are in trouble ! Help Our Children: Contact Your Legislator To Defeat Jim Hunt's Teacher Union Bill. 1 *w( SA4 IrHr* S 11 at 2 < htfriMtr <???? ????* Ml t !?.. K .1. k ? I ? ? P<iH kn bv HflMS Uw Imjmim ? ODOR-EATERS Super-Tuff (One Size Fits All) WHY PAT 2.90? BONUS RUT 1" i&r: 1 114 N. MAIN STREET RAEFORD.N.C. STORE HOURS: ? *.111. Ill S:30 p.m. Mon.-Slt. Prices in this od effective thru noon June 28, 1983 or un til marchandise is sold out. FEATURING LOW-LOW EVERYDAY PRICES CUTEX Polish Remover -t* 4 oz. ad CUTE* WHY FAY 1.31? ?ONUS BUY 2/] ?? EDGE Shave Gel 7 02. Special Regular Menthol WHY PAY 2.77? BONUS BUY 2/3 00 RAVE Soft Hair Spray 7 oz. Ex. Hold Pump 4 oz. WHY PAY 2.67? BONUS BUY 50 2/2 MIDOL CAPLETS 12's WHY PAY 1.S3? BONUS BUY 79 DIAPARENE POWDER 9 oz. WHY PAY 2.23? BONUS BUY 1 27 Johnson's BABY LOTION 9 oz. WHY PAY 3.29? BONUS BUY 1" MAALOX Liquid 12 oz. WHY PAY 3.42? BONUS BUY 1.59 (limit 2) MAALOX Liquid Plus 12 oz. WHY PAY 3.71? BONUS BUY 1 .99 MAALOX Plus Tablets 50 s WHY PAY 2.47? BONUS BUY 99* (UMiT 2) & CEPACOL Mouthwash 12 oz. WHY PAY 2.59? BONUS BUY 00 2/3 MYCITRACIN Antibiotic Ointment Vl oz. WHY PAY 2.82? BONUS MIY 1" ORAL B-40 Toothbrush Adult WHY PAY 1.87? COUPON Save $1 .00 On Any Kodak Or Palariid Rim When Tee Use Oer Fast Developing Service We DUceent AN Hi 20% Each Day Developing Tine lleealy 1 Te 2 Days Please Allow More Thne Oa Spiclal Orders And HeMeyi CIGARETTES 5" rWT Kings A 100's NO LIMITS VtaNb|f IV fargaaa Nm i T? Tm Mt.
The News-Journal (Raeford, N.C.)
Standardized title groups preceding, succeeding, and alternate titles together.
June 16, 1983, edition 1
14
Click "Submit" to request a review of this page. NCDHC staff will check .
0 / 75