Food for life

Ebony, August, 1989 by Charlotte Lyons

FOOD FOR LIFE

Fitness in the '80s has gone from a craze to a way of life. More and more people are realizing that good health is an important component of a happy life. A well-balanced, nutritious diet and regular exercise are effective ways to control your health and well-being.

The saying, "You are what you eat," holds a ton of truth when you consider that certain health problems are directly related to diet. Eating the right foods may reduce your risk of developing heart disease, some cancers and hypertension. It is easier and more enjoyable than you might think.

This month, we are featuring some delicious recipes that will help you get into shape or maintain the one you have. These recipes are sensible and simple to prepare for the family. Our emphasis is on fresh vegetables, low-fat foods, moderate use of sugar and salt, and the inclusion of whole grains and cereals in the diet. Remember, keeping fit through exercise is only half the battle. Learning to select and prepare foods that makeyou look good and feel better is also important. Here's to your good health!

ORANGE WALNUT BREAD

1-1/2 cups whole wheat flour 1-1/2 cups all-purpose flour 1/2 cup sugar 1/2 cup packed brown sugar 3-1/2 teaspoons baking powder 1 teaspoon salt, optional 1-1/2 cups milk 3 tablespoons vegetable oil 1 egg 3 tablespoons grated orange peel 1 cup chopped walnuts or pecans

Heat oven to 350 [degree]. Grease one loaf pan, 9x5x3 inches, or two loaf pans, 8-1/2x4-1/2x2-1/2 inches. Mix all ingredients; beat 1/2 minute. Pour into pan. Bake until wooden pick inserted in center comes out clean--9-inch loaf, 65 minutes, 8-1/2-loaves, 55 to 60 minutes -- cool slightly. Loosen sides of loaf from pan; remove from pan. Cool completely before slicing.

YIELD: 1 loaf or 2 8-1/2-inch loaves.

VEAL, PEPPERS AND MUSHROOMS

1-1/2 pounds veal round steak, about 1/2 inch thick 1/4 cup all-purpose flour 1/2 teaspoon salt, optional 1 teaspoon paprika 1/2 teaspoon garlic powder 1 teaspoon Italian seasoning 1/4 cup vegetable oil or olive oil 1 cup dry white wine 1 large green bell pepper, cut in thin strips 1 large red beell pepper, cut in thin strips 1/4 pound sliced fresh mushrooms

Cut veal into 6 serving pieces. Mix flour, salt, paprika, garlic powder, Italian seasoning and peppers. Coat veal with flour mixture; pound until 1/4 inch thick. Heat oil in 12-inch skillet until hot. Cook veal in oil until lightly browned on both sides. Remove meat to warm serving platter; keep warm. Add wine to pan juices. Heat to boiling, scraping up all brown pieces until slightly thickened. Add peppers and mushrooms; cook a few minutes just until tender. Pour over veal and serve.

YIELD: 6 servings

BROCCOLI WITH GARLIC

1-1/2 pounds broccoli 1 tablespoon vegetable oil 1 tablespoon margarine 1 large clove garlic, minced

Trim off large leaves; remove tough ends of lower stems. Cut florets from central stalks. Peel stalks down to tender interior and cut into pieces. Heat 1 inch salted water to boiling. Add broccoli. Cover and heat to boiling; reduce heat. Boil until just tender, about 4 minutes. Drain. Heat oil, margarine and garlin in large skillet until margarine melts. Add broccoli and toss.

YIELD: 4 SERVINGS

BROWN RICE RISOTTO

1 cup chopped onions 1/3 cup chopped parsley 1 clove garlic, minced 1 cup uncooked brown rice 2 tablespoons vegetable oil 2 cups boiling chicken or beef broth 1/4 teaspoon black pepper 2 tablespoons grated Parmesan cheese, optional

Cook onions, parsley, garlic and rice in oil until rice is golden. Pour into a greased shallow 2-1/2-quart casserole. Add broth and seasonings. Stir well. cover and bake at 350[degrees] for 1 hour or until rice is tender. Fluff lightly with a fork. Sprinkle with cheese, if desired.

YIELD: 6 SERVINGS

VEGETABLE MACARONI SALAD

8 ounces macaroni twists, cooked, drained 2 cups broccoli florets 1 cup matchstick carrot strips 1 medium red bell pepper, coarsely chopped 1/2 cup thinly sliced green onions 1/2 cup chopped green or red cabbage 1/2 cup vegetable oil 1/4 cup vinegar 1 tablespoon chopped parsley 1 teaspoon dry mustard 1 teaspoon sugar 1 teaspoon salt, optional Dash cayenne pepper

In a large bowl, toss together macaroni, broccoli, carrots, red bell pepper, green onions and cabbage. Combine oil, vinegar parsley, mustard, sugar, salt and cayenne pepper in small bowl. Pour over macaroni mixture; toss to coat well. Cover; refrigerate several hours or overnight. Serve on salad greens.

YIELD: 6 TO 8 SERVINGS

GAZPACHO SALAD

1-1/2 cups cooked rice, cooled to room temperature 2 large tomatoes, cut into wedges 1 cup sliced mushrooms 1 cup sliced green bell pepper strips 1/4 cup sliced green onions 1 tablespoon chopped parsley 2 tablespoon vegetable oil 2 tablespoons vinegar 1 tablespoon lemon juice 1 garlic clove, minced 1/4 teaspoon basil leaves 1/8 teaspoon salt, optional 1/8 teaspoon pepper Lettuce leaves

Combine rice, tomatoes, mushrooms, bell pepper, onions and parsley in a large mixing bowl. Combine oil, vinegar, lemon juice, garlic, basil, salt and pepper in small bowl. Pour over rice mixture and toss lightly. Serve on lettuce leaves.