i-fr' . ■ ‘
' ti
August Is National Catfish Month
Celebrate With New Recipe Booklet
Versatile and delicious Mississippi form-raised catfish is available year
round. but there’s no better time to try it than during National Catfish Month,
first proclaimed by Mississippi Governor Ray Mabus in 1988.
To start the month off right, try “Grilled Catfish with Two Sauces.” found
in The Catfish Cookbook, a new collection of 20 delectable recipes.
For a copy, send $2.00 (check or money order) to: THE CATFISH COOK
BOOK. The Catfish Institute. P.O. Box 327. Dept. P. Bclzoni. MS 39038.
. «
Who are the “healthiest people in America”?
in study after study, scientists have
reached the same conclusion: Seventh
Day Adventists live significantly longer
than the rest of the population (an aver
age of seven to nine years longer) and
have dramatically lower rates of cancer,
heart disease and obesity. The reason
for their remarkable good health is sim
ple: a set of naturally slenderizing and
health-preserving dietury guidelines
that have been a part of Adventist liv
ing for more than a century.
In The Seventh-Day Diet (Random
House), authors Chris Rucker and Jan
Hoffman show how we can make use
of those precepts — many of which
have anticipated recent scientific find
ings — In our own lives, inviting us to
share in the good heulth Adventists
enjoy with an easy-to-follow program
that can help anyone live better, longer,
and slimmer without counting calories.
The secret to healthy living, say the
authors, is not how much you cut. but
what you eat, and when. In a clear,
seven-step plan, Rucker and HolTmun
explain the principles of the Seventh
Day diet whiie- offering strategies for
putting them into practice.
“A large meal early in the day pro
vides energy for the body when it is
needed,oe'' the authors remind us, "and
there is evidence that calories ingested
in the early part of the day will not put
on as much weight as the very same
calories ingested in the latter part of
the day. The beauty of this principle is
that we may indulge in a filling, deli
cious meal without feeling guilty. It is
not that we will lose weight in spite of
eating a big breakfast — we will lose
weight, at least in part, because of our
big breakfast.”
Calories
Studies have shown that almost 60
percent of the American diet is made up
of refined and empty calories, providing
virtually no nutrition, and ending up as
body fat on the consumer. The Seventh
Day diet eschews refined foods and
offers a plenitude of healthful, delicious
alternatives dial are easy to prepare.
"If you want lo win the bailie against
fat. fruits ami vegetables will be your
closest allies," the authors reveal. Not
only are they low in calories, but
researchers feel that fiber serves as a
vehicle to remove excess bile acids and
cholesterol. So a high-fiber diet can aid
weight loss while it reduces the risk of
heart attack.
clear, practical advice for healthy liv
ing in an easy-to-follow format. With
dozens of tasty recipes, hints for shop
ping, menu planning, and eating out,
The Seventh-Day Diet is truly the
health and diet program for the '90s.
Fats and fasting
Coronary heart disease is the most
common cause of death in the United
States. The most powerful — and eco
nomical — way to treat heart disease is
through prevention, through a drastic
reduction of cholesterol and saturated
fat in the diet. Rucker and Hoffman
show how to begin slowly, by eating
more fruits, vegetables, grains, and
legumes, and gradually de-emphasiz
ing the role of meat in the diet.
Seventh-Day Adventists see fasting
as a time of rest and recovery for the
body, as well as a powerful instrument
for weight loss and weight control. But
unlike other diet programs, the
Seventh-Day way of fasting insists on
no extremes, it makes allowances for
the fact that what may be safe and ben
eficial for one person may be too
severe for another, and provides
enough nourishing food at nonfasting
times so that when you do fast, you
don't feel weak and desperate.
bxercise
The most difficult problem in fol
lowing an exercise program tends to be
motivation. In The Seventh-Day Diet,
Hoffman and Rucker show how choos- i
ing an activity that you enjoy, starting
out slowly and pushing a little more
each time, and exercising with friends
and family can help make exercise a
regular and enjoyable part of your life. i
Finally, there are techniques for i
achieving the psychological health that I
helps resist temptation and reduce stress, i
Any successful attempt at maintain
ing health involves the mind and spirit i
as well as (lie body. In the final step of I
the program, the authors explain the
power of positive thinking and the !
importance of meditation and reflection. :
Chris Rucker and Jan Hoffman offer i
SPINACH LASAGNA
Makes 12 servings
1 package (8 ounce's) whole
grain lasagna noodles
2 tablespoons olive oil
2 cups chopped onion
2 cups sliced mushrooms
1 cup chopped green bell pepper
2 cloves garlic, minced
2 cups chopped tomatoes
1 bunch flesh spinach, washed,
drained, and chopped
1 cup chopped celery
1 jar (32 ounces) natural
spaghetti sauce
2 teaspoons dried sweet basil
1 teaspoon dried sage
1 teaspoon Bakon seasoning
V* teaspoon dried thyme
V, teaspoon dried oregano
K teaspoon dried marjoram
Salt to taste
3 cups shredded soy mozzarella
2 teaspoons Italian seasoning
Prepare lasagna noodles according
o package directions. Preheat Oven to
I50°F.
Heat olive oil in large saucepan over
nedium heat: add onions, mushrooms.
*H pepper, and garlic. Saut< for 3 to 4
ninutes, stirring occasionally. Add rest
>f ingredients, except soy mozzarella
ind Italian seasoning, and simmer over
ow heat for 10 minutes, stirring occa
ionally.
Lightly oil 13 x 9-inch baking dish,
-ayer half the cooked lasagna noodles
n bottom of dish, then add layers of
talf the spinach-tomato sauce and 1' :
ups soy mozzarella, and sprinkle with
teaspoon Italian seasoning. Make a
econd layer of cooked noodles: then
ayer on rest of spinach-tomato sauce
vith remaining \'A cups soy mozzarel
a, and sprinkle with remaining 1 tea
poon Italian seasoning. Bake for 25
ninutes or until bubbly. P89I0982
GRILLED CATFISH WITH TWO SAUCES
4 Mississippi form-raised catfish fillets, about 6 ounces each
1/2 teaspoon garlic salt 1/2 teaspoon pepper
JfSfc c“tflsh wl,h *«r»c «nd pepper. Place catfish in a well
o led grill basket or on a well-oiled grill rack. Grill on an uncovered grill
directly over medium-hot coals about 5 minutes per side or until fish
flakes easily with a fork.
FRESH HOMEMADE SALSA
3 medium tomatoes, chopped 2 medium Jalapeiio peppers, chopped
/4 cup choPPcd wn,°n 2 tablespoons white wine vinegar
1 teaspoon salt
In a bowl combine tomatoes, onion, jalapeiio peppers, vinegar and
sail. Stir until well combined. Let stand at room temperature for 30
minutes before serving. Chill to store. Makes 3 cups.
BLACK BEAN RELISH
1/4 cup chopped onion
1/4 cup chopped celery
1/4 cup chopped carrot
3 cloves garlic, minced
2 jalapeiio peppers, chopped
2 tablespoons butter or
margarine
1' 15-ounce can black beans,
undrained
1/4 cup diced ham
1/4 cup chopped cilantro or
parsley
1/2 teaspoon salt
In a medium saucepan cook onion, celery, carrot, garlic and jalapeiio
peppers in butter or margarine until onion is tender. Stir in black beans,
ham, cilantro or parsley and salt. Bring to boil; reduce heat. Simmer,
uncovered, tor 10 minutes or until desired consistency. Makes about 2
cups.