HEALTH TALK

Volume 19 Issue 16 APRIL 2000

SUPER SHOPPER

NUTRITION NEWS...

SUPER SHOPPER CHECKLIST

Make a List

Check to see what you have on hand (such as rice, flour, and salt).

Plan meals.

Make a list of foods still needed.

Look for food sales.

Stick to Your Plan.

Use your list.

Do not shop when you’re hungry. Buy only what you can use and store. Do not buy on impulse.

Watch out for these. They make you buy more!

Shop Only Once a Week or Less

Buy food for the week. The more you shop, the more you spend. Buy larger amounts of low cost foods that keep well. Foods that keep well are rice, noodles, flour, cornmeal, sugar, salt, baking powder, beans, split peas, dry milk, potatoes, carrots. onions, peanut butter, canned fruits, vegetables, soup, tuna, and meat.

Money Saving Hints

Canned or frozen vegetables often cost less than fresh.

Save with meatless meals using beans, lentils, or cottage cheese instead.

Stretch meat dishes with vegetables, rice, noodles, and potatoes.

Instant and convenience

foods cost a lot. Make your own.

Cut up your own chicken and meat.

Avoid snack foods with lots of sugar and fat.

Buy juices instead of pop and alcoholic beverages.

Read Labels and Compare Prices

Read ingredient list and nutrition label.

Compare prices. These usually cost less.

RECIPE

RECITAL....

OUR FAVORITE VINAIGRETTE...

1 tablespoon prepared Dijon-style mustard

4 tablespoons red wine vinegar

1 tsp. dried oregano

Salt and pepper to taste

8oz. any style cooked pasta

1 teaspoon granulated sugar

1/2 teaspoon salt

1/2 teaspoon ground pepper, minced parsley and/or snipped fresh chives

1/2 cup olive oil

  1. Measure mustard into bowl.
  2. Whisk in vinegar, sugar, salt, pepper and herbs to taste.
  3. Continue to whisk as you slowly dribble in olive oil until mixture thickens.

With spring in the air it is time to think about planting fresh greens. Spinach, romaine, green leaf, and purple leaf lettuce are sure winners for container gardens. "Our Favorite Vinaigrette," is wonderful drizzled over the fresh delicate leaves.

PASTA with TOMATO-VEGIE SAUCE

( makes 4 servings)

1/2 lb. ground beef, chicken or

ground turkey

1 onion chopped

2- 29-oz. cans tomatoes

3cups sliced or chopped vegetables

(mushrooms, peppers, zucchini, crook-necked squash, green beans, peppers)

1 tsp. dried oregano

Salt and pepper to taste

8 oz. any style cooked pasta

Brown ground beef with onion over medium heat in a large pan, drain off grease.

Drain liquid from tomatoes into a bowl and save for later.

Chop tomatoes into small pieces.

Add tomatoes, vegetables and oregano to pan.

Simmer for 15-20 minutes, adding tomato liquid as desired.

Season with salt and pepper to taste and serve over pasta.

Garnish with parmesan.

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