COCONUT-OIL QUANDARY
Coconut oil is not good for you, no matter what manufacturers say. It's true that coconut oil, like all oils, contains several different types of fat, including certain "medium-chain" fatty acids that are promoted as being heart-healthy and easy to digest. But studies have found that those fatty acids in fact increase LDL (bad) cholesterol levels, just as saturated fats do. And studies of coconut oil have consistently shown that the oil itself raises LDL levels, ruling out any possibility that the combination of fats somehow counteracts their individual risks. If you enjoy the taste of coconut oil, use it in small amounts as a flavor enhancer, or substitute low-fat coconut milk instead.
Source: Consumer Reports on Health, April 2008.
HAVE A SLICE OF LEMON WITH YOUR TEA
Adding lemon helps preserve tea's antioxidants, according to a study from Purdue University. Tea, particularly green tea, is rich in catechins, antioxidants linked to reduced risk of heart disease and cancer. When researchers looked at the effects of milk, citrus juices and other added ingredients on catechin levels in tea during simulated digestion, they found that lemon juice preserved nearly 80 % of the catechins. Normally, these substances are fairly unstable and most break down before the body can absorb them.
Source: University of California at Berkeley Wellness Letter, April 2008.
OATMEAL-CHOLESTEROL LINK STILL STRONG
The link between eating oatmeal and lowering total cholesterol has been reaffirmed, based on a review of studies conducted over the past 15 years and published in the January/February 2008 issue of the American Journal of Lifestyle Medicine. Researchers found that eating oats can lower total cholesterol levels, and can lower LDL (bad) cholesterol without having adverse effects on HDL (good) cholesterol or triglycerides. Recent studies also suggest that oatmeal may reduce the risk of high blood pressure, type 2 diabetes and weight gain, as well a supply compounds that act to reduce hardening of the arteries. The University of Kentucky researchers who conducted the review concluded that this latest research confirms previous evidence (the FDA approved the claim on the oatmeal food label in 1997) and that lifestyle changes, including diet, should be the first line of therapy for people with moderate cholesterol risk.
Source: Duke University HealthNews, April 2008.
IT PAYS TO SCRUTINIZE WEEKLY FOOD AD
With Chief and Ray's food ads released on Wednesday instead of Monday, it's possible to take advantage of two weeks of specials in the same week. I like that. Although food is higher priced, by taking time to plan menus based on sale items, it's possible to save dollars on your groceries. Those of us who cook from scratch also have an easier time dealing with higher food prices. Shoppers still like coupons. When you plan ahead attach the coupons to the grocery list so they're ready when you check out (people behind you will also appreciate that). Watch for triple coupon opportunities on items you always buy like coffee. |
Recently I bought several pounds of butter when it was $1.99 and froze it. Saving on food is all about planning before you shop, not after you arrive at the store.
END BUDGET WOES WITH THESE MACARONI ENTREES
Here are two casseroles that take a minimum amount of meat but make 8 servings.
Since I first made these casseroles in the 70s, I now use whole wheat pasta to increase the food value.
HAM AND MACARONI DINNER
- 2 cups uncooked whole wheat macaroni
- 1 medium onion, chopped
- 1 tablespoon butter
- 1 tablespoon olive oil
- 1 can condensed cream of chicken soup
- 2/3 cup undiluted evaporated milk
- 3 cups water
- 1 8-ounce can mushroom stems and pieces, undrained
- 2 teaspoons chicken bouillon
- 2 teaspoons celery seed
- 1/2 teaspoon sage
- 1/4 teaspoon thyme
- 1/4 teaspoon pepper
- 2 cups (8-ounces) cubed cooked ham
- 1 10-ounce package frozen peas, thawed.
Stir in soup, evaporated milk, water, mushrooms with liquid, bouillon and seasonings. Bring to a boil. Stir in uncooked macaroni; cover and simmer 25 minute or until macaroni is tender, stirring occasionally. Add ham and peas; cover and simmer 10 minutes more. Recipe makes 8 servings.
CHICKEN MACARONI CASSEROLE
- 4-ounces whole wheat elbow macaroni cooked according to package directions
- 1 can condensed cream of chicken soup
- 1 8-ounce can mushroom stems and pieces, undrained
- 3 cups cooked chicken cut in bite-size pieces or cooked meat from a 2 1/2 to 3-pound broiler fryer (rotisserie chicken will also work)
- 1 cup light mayonnaise (I use Hellmann's)
- 1/4 cup chopped green bell pepper
- 1/4 cup chopped pimiento
- 1/4 cup chopped onion
- 2 cups shredded Cheddar cheese (I use 50% less fat Cabot brand available at the Bryan Chief)
- 1/2 cup buttered crumbs
Mix together cooked macaroni, soup, mushroom stems and pieces, chicken, mayonnaise, bell pepper, pimiento, onion and cheese. Spoon into 2 1/2-quart casserole. Top with buttered crumb. Heat in 325F oven for about 35 minutes or until bubbly. Recipe makes 8 servings. |
