NEW YEAR'S LITE
from the American Institute
for Cancer Research
Why wait until January 1st to start your New Year's resolution to follow a diet for good health? You can ring in the New Year with appetizers and party treats that have all the taste and texture of high fat fare, but will start you on your way to healthier eating in 1999.
Make an Italian bruschetta canape by grilling ½-inch slices of French or Italian-style baguettes until browned. Make a tomato-arugula topping by combining 3 seeded, diced tomatoes, a bunch of arugula cut into slivers, 2 minced shallots, 1 Tbs. capers, and 1-½ Tbs. each of balsamic vinegar and olive oil. Just before serving, rub each bruschetta with cut garlic and place a spoonful of topping on each.
Roasted vegetables also make healthful, colorful hors d'oeuvres. One way to serve them is to roast, peel and chop small eggplants, red bell pepper, onions and garlic cloves. Toss with a bit of olive oil, salt and freshly ground pepper. Serve on toasted pita triangles.
Baby vegetables are always a favorite finger food. Slice the top off cherry tomatoes and carefully remove the seeds. Boil baby zucchini until tender-crisp, cut in half lengthwise and carefully scoop out the seeds. Fill the vegetables with a tapenade mixture of pureed black olives, garlic cloves, capers, anchovies, dried thyme, dried rosemary, lemon juice, Dijon mustard, olive oil and freshly ground black pepper.
Make your own chicken nuggets by tossing ¾-inch chunks of skinless chicken breast in a mixture of Dijon mustard and minced shallot. Dredge in a mixture of fresh bread crumbs and chopped parsley. Thread chunks onto bamboo skewers that have been soaked in water for 30 minutes to prevent burning. Bake at 450 degrees 5 to 7 minutes and serve warm.
Marinated vegetables are a sensational party idea, and something a little different from the ordinary. Marinate 2 pints of cherry tomatoes for 2 to 4 days in a mixture of 2 cups cider vinegar, ¼ cup sugar, 2 Tbs. coarse salt, 1 Tbs. whole cloves and 6 bay leaves. Or, marinate a pound of small mushrooms in a mixture of 2 Tbs. sherry vinegar, 1 Tbs. balsamic vinegar, 1 Tbs. freshly ground black pepper, ½ cup olive oil and 2 Tbs. small capers. Marinate 3 hours or overnight.
Here's another easy appetizer that's sure to be gobbled up in no time:
5 mini pitas 8 oz.
pizza or pasta sauce (homemade or commercial)
1 cup fresh spinach sliced in thin
strips
1 cups skim milk mozzarella cheese, shredded
Preheat the oven to 450 degrees. Toast the pitas. Slice around the edge of the pitas to open the pockets (be careful not to burn yourself from the steam inside). Place the pita halves on a baking sheet with the inside of the pita upwards. Cover the pita halves with about 1 Tbs. sauce. Then sprinkle with spinach and cheese. Bake for 9 - 10 minutes or until the cheese has melted. Cut into quarters for appetizers and serve warm.
Each of the 40 servings contains 25 calories and less than 1 gram of fat.
The material in "Good Food/Good Health" is reviewed by Melanie Polk, M.M.Sc., R.D., L.D., F.A.D.A., Director of Nutrition Education, American Institute for Cancer Research.
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YOUR FAVORITE VEGETABLE MAY BE ONE YOU HAVEN'T TASTED YET
Variety is more than just the spice of life, it's the key to a healthy life as well. Eating a variety of wholesome foods is the best way to get all the important nutrients, fiber and phytochemicals that are proving so essential to guard against cancer and other serious diseases. Scientists don't yet know exactly which specific elements in food offer the most protection, so eating many different kinds of vegetables, fruits and grains provides a full range of health- promoting benefits. Keep this in mind the next time you're in the produce department, and expand your vegetable repertoire with something you've never tried before.
Sample some fresh fennel -- it resembles celery, but has a wonderful licorice-like taste. The leafy tops should be unblemished and not limp, and there should be no brown spots or cracks on the bottom of the bulb. Fennel is delicious eaten raw, so it is a welcome addition to any raw vegetable platter or salad. It's also popular in Italian cooking; try julienne slices sautéed with broccoli florets in a bit of olive oil, then sprinkled with lemon juice and seasoned to taste with salt and pepper.
Look for Jerusalem artichokes, whose knobby tubers are starchy like potatoes, but sweeter. Raw, they have the crunch and mild flavor of water chestnuts which make them perfect for salads (try them cubed in a Waldorf salad). When cooked, they have a sweet, nutty flavor that's great in stir-fries or stews. Try Jerusalem artichoke slices steamed tender crisp with sliced carrots, sautéed onion, garlic and thyme, splashed with lemon juice.
Don't let the odd appearance of kohlrabi put you off; it looks and tastes like a cross between turnip and cabbage. You can eat the bulb and the leaves, as both are highly nutritious. Use the bulbs in any recipe calling for turnips and enjoy the slight cabbage flavor. Serve kohlrabi strips raw with your favorite lowfat dip. Or, sauté steamed, tender-crisp diced kohlrabi with corn, tomatoes, scallions, garlic, parsley and a bit of chili powder for a flavorful side dish.
Aside from these vegetables that you may have never encountered before, remember to bring home some "old favorites" that may not be regulars on your menus, like beets, Brussels sprouts, cauliflower, Swiss chard, eggplant, okra, parsnips, or rutabagas. This simple recipe for orange-buttered Brussels sprouts may become a new, easy favorite at your house.
Orange-Buttered Brussels Sprouts
10-ounce package frozen Brussels
sprouts
2 tsp. water
2 tsp. frozen orange juice concentrate
1 tsp. margarine
¼ tsp. sesame seeds
Cook brussels sprouts according to package directions; drain.
Meanwhile, in a small saucepan, combine remaining ingredients. Cook and stir over low heat until margarine melts. To serve, toss orange juice mixture with brussels sprouts.
Each of the four -cup servings contains 44 calories and 1 gram of fat.
For a free brochure, Feast on Fruits and Vegetables, with other ideas on how to incorporate more fruits and vegetables into your daily diet, send your name and address to: American Institute for Cancer Research, Dept. FF, P.O. Box 97167, Washington, DC 20090-7167.
The material in "Good Food/Good Health" is reviewed by Melanie Polk, M.M.Sc., R.D., L.D., F.A.D.A., Director of Nutrition Education, American Institute for Cancer Research.
Copyright © 2001 Ann Hall Every
