Duo offers heart-healthy cooking classes
Extension agent Hilda Lytle and Marilyn Shumake, who is associated with the Tennessee Nutrition and Consumer Education Program, recently presented a heart-healthy cooking class entitled “Micro-cooking for You” and a session on “Snack Facts.” The events at the Senior Center were coordinated by Amanda Jones through the Warren County Health Department.
Attendees brought an array of their favorite snacks for sampling while the two program leaders offered a few suggestions concerning how the foods could be made more nutritious with just a few adjustments in the ingredients.
“Some situations pose special challenges for making healthy food choices, especially snack time, dessert time, and eating out,” Lytle said.
Americans, in general, are snackers and often substitute snacks for meals because they are quick and easy. Eating too many snacks that are high in sugar, fat and salt can add calories without giving you important nutrients you need. On the other hand, nutritious snacks can help you get needed nutrients, especially if you find it easier to eat only small amounts of foods at meals.
“For many, desserts are another source of “empty calories” – foods that add a lot of calories without many nutrients,” Shumake noted.
You don’t have to cut out desserts completely since many recipes for baked desserts can be modified to be lower in salt, fat, cholesterol and sugar. Ingredients with dietary fiber, such as whole grains and dried fruits, can be added, too.
The two ladies also shared hints for reducing fat, saturated fat, cholesterol, sugar and sodium in baking. They encouraged the group to learn the FDA guidelines and become label-watcher detectives while on the watch for other names sometimes given to saturated fat, sugars and sodium.
Apple Pie Pancakes
Place 1 tablespoon butter in 9-inch glass cake dish. Microcook on high 30 seconds until melted. Add:
2 apples, thinly sliced
1/4 cup sugar
1/8 teaspoon cinnamon
Cover and microcook on high 4 to 5 minutes.
Combine in mixing bowl:
1/2 cup pancake mix
1/4 cup plus 2 tablespoons water
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
Invert small glass or custard cup in middle of pan. Move apples to sides of pan as you insert the glass.
Pour pancake mixture over cooked apples.
Microcook on high 3 to 6 minutes. Let stand 3 to 5 minutes. Serve with additional cooked apples, applesauce or whipped topping. Serves 2.
Strawberry Bread
1-1/3 cups all-purpose flour
1 cup sugar
1/2 teaspoon baking soda
1 teaspoon cinnamon
2 eggs
2/3 cup oil
1 10-ounce package frozen strawberries, thawed
1/2 banana, mashed
1/2 teaspoon vanilla
Combine above ingredients in a bowl. Pour into greased 9-inch microwave-safe tube pan. Place on inverted microwave-safe saucer. Microcook on medium (50 percent power) 7 to 8 minutes. Rotate and microcook on high 3 to 5 minutes. Serves 8.
Cheese Pretzels
2 teaspoons active dry yeast
1/2 cup warm water
2 Tablespoons margarine
2-1/4 cups all-purpose flour
1/2 cup grated Cheddar cheese
3 eggs, beaten
1 egg white
Salt, optional
In large bowl, dissolve yeast in warm water and mix well. Stir in margarine, flour, cheese and beaten eggs. Knead mixture. Cut into 8 pieces and roll into “snake” shapes. Twist into pretzel shapes. Brush with egg white and sprinkle with salt, if desired. Bake on baking sheet at 425 degrees for 15 to 20 minutes. Makes 8 pretzels.
Banana-Orange Shake
1 ripe banana, sliced
1/2 cup milk
1/2 cup orange juice
2 tablespoons wheat germ, optional
2 ice cubes
Place all ingredients into an electric blender and process until smooth. Makes approximately 2 cups.
Cheese Crisps
1 6-inch whole-wheat pita round
Margarine
2-1/2 tablespoons grated Parmesan cheese
Garlic salt
Cut pita bread in half. Cut each half into four sections. Spread small amount of margarine on each section. Sprinkle each section with 1 teaspoon Parmesan cheese and a little garlic salt, as desired. Place bread on baking sheet and broil until edges are browned.
Peanut Butter Date Spread
1/2 cup no salt-added peanut butter
1/3 cup dates, chopped
3 tablespoons orange juice
1/4 teaspoon orange rind, grated
Mix all ingredients. Use as a spread on melba toast or lowfat crackers.