European Stars And Stripes (Newspaper) - January 27, 1989, Darmstadt, Hesse                                Is l. Emmett Lewis or. By Charlyne Varkonyi Baltimore Sun any of us see the lines Between health food and gourmet food As unc Rossale. It is either healthy and tastes horrible or it is gourmet and horrible for your health. Now along comes award winning author Judith Benn Hurley with a Book that promises a fresh healthful approach to microwaving through delicious imaginative  put away those cans of mushroom soup from the old Home  classes and get out the Champagne vinegar Winton skins lemongrass and Jalapeno. Hurley blends both common and exotic ingredients to bring flavor to food without the evils of fat Salt and sugar. Her credentials include observing and studying food in More than a dozen countries. Many Cooks still regard microwave cooking As artless and unrefined writes Hurley food columnist for prevention Magazine in her Book healthy microwave cooking. To them microwaving Means Only reheating institutional and convenience foods. Blame it on the Many microwave cookbooks that contain recipes and concepts that could heave the gastronomic revolution Back three decades. They Are Dull pursue pre packaged ingredients and Are often just Plain  Hurley s offerings Are the Antithesis of Tacky. Puree of Winter Squash with Rosemary. Louisiana Broil with cajun hot sauce. Ragout of wild mushrooms. Tour Edos of beef with garlic Jalapeno Puree. Yet they Are All Low in fat and Salt High in fiber and they fit the nutritional goals that everyone from u s surgeon general c. Everett Koop to the american heart association and american cancer society has been recommending to reduce chances of life threatening disease. How can this kind of haute food be healthy too easy she says the Speed of the microwave retains the vitamins and minerals lost in conventional cooking. The Shorter the cooking time and the less liquid used the healthier the help Prev i the enemy flavorful in butter and result. Vita Nin a which some medical studies say can help slow own deterioration of arteries fight colds and t cancer is particularly heat sensitive. Is Agio no for a healthy heart and deep frying is lean fish and poultry remain moist and he microwave and you Don t need the attending sauces that broiling cries out for. All you need is a splash of Olive Oil and some crushed fresh herbs High fitter diets have been linked with lowering rates of heart disease some cancers and obesity. Microwave Reg makes it easy to enjoy High fiber foods such As Beans cracked wheat and Broccoli. Low sodium diets Are believed to help lower blood pressure and help people lose weight. Hurley s recipes do not contain any added Salt. The flavor comes from a combination of herbs and spices. Cancer prevention diets stress a diet High in cruciferous vegetables cabbage Broccoli Brussels sprout Sall these vegetables Cook Well in the microwave and maintain useful vitamins and minerals. Each recipe does give the number of calories per serving. That is a Good tool for those who need to decide Between serving the Chicken with starfruit and chillies at 141 calories per serving or the scallops with dried tomatoes at 219 calories per serving. What it leaves out though is in the information Many of the potential buyers Are craving such As cholesterol saturated fat and sodium Content per serving. I did t want them the readers to think nutrition she says. I wanted them to think delicious. I want them to feel they Are eating for enjoyment not because this stuff is health  Hurley Calls this a guide to the fast food pointing out Many of her recipes can be done in 1 5 minutes or less. Microwave fast food has a positive image she says. You can Cook a Beautiful and delicious dinner in the same time it would take you to heat a Frozen dinner. You can Cook fish for four in 4.5 minutes in the microwave. There s no standing there and sauteing. It s a hands off cooking method. You Don t stir. You Don t Saule. You Don t flip. Sometimes you merely rearrange the food. If you have a turntable All you have to do is leave it and do what you need to do and come  some of her recipes Are fairly Quick but we found that Many others were time consuming and contained ingredients not Likely to be found in the average american s pantry or at the supermarket. The author also assumes that readers will have a certain amount of cooking skill and that novices will have to consult Basic cookbooks to perform some of the preparation such As cleaning and cutting Leeks properly. Even two of the recipes she claims take 15 minutes or less Sweet potato Vichy noise and greek Tomato sauce took us 30 minutes to prepare. And some of the other dishes seem to defeat the fast cooking of the microwave. The cooking time is not the problem in most cases it is the prep time. For example the marinated stuffed beef pictured on the Cookbook cover requires 30 minutes of mar nation. Then vegetables have to be spread on sheets of beef the beef is rolled and tied with string then microwaved for five minutes and allowed to stand for another five minutes. Here Are some recipes from her Book marinated stuffed beef 2/3 Pound lean top round 2 Teaspoons Worcestershire sauce 2 cloves garlic mashed 2 Tablespoons beef Stock 1 Small Carrot Cut into Fine Julienne 1 Small Zucchini Cut into Fine Julienne 1 Sweet red Pepper Cut into Fine Julienne Viz Teaspoon oregano a Teaspoon thyme have the Butcher slice the beef into very thin sheets no Thi Kenhan 1a Inch. Ideally you will have four sheets 9 by 5 i cries. Arrange sheets in a Large baking pan and add the Worcestershire garlic and Stock rubbing them into he meat with your hands. Let the sheets marinate 4r about 30 minutes. To assemble the recipe Lay a Sheet of beef out in front of you horizontally. Arrange one fourth of the microwave cooking 1. Magnetron produces microwaves 2. Stirrer disperses microwaves in oven 3. Water molecules in the food absorb microwaves water molecules water molecules Are randomly arranged at first molecules line up with microwaves and As they oscillate so too do the water molecules Trie oscillating creates heat thus cooking the food Congo Tribuz graphic source. Danon in get Chicago Tribune Carrot Zucchini and Pepper strips in a tiny pile Clear across half the Sheet that is closest to you. Sprinkle on a Pinch of oregano and thyme. Roll up Jelly Roll style and tie in two places with string repeat with the remaining sheets. Then Roll each in the remaining marinade. Set the Rolls on the edges of a Large dinner plate Coyer with vented plastic wrap and microwave on full Power until cooked through about 5 minutes. If you like run them under the broiler briefly to Glaze them with color. Slice into disks and serve discarding string. 141 calories per serving. Note if you have extra beef Stock and Worcestershire Combine them to taste and serve As a dipping sauce with the recipe. Makes 4 Servings. Greek Tomato sauce 1v2 Pound Plum tomatoes about 12peeled seeded and chopped 2 cloves garlic chopped 2 scallions chopped 1 Tablespoon Olive Oil 1 Teaspoon Lemon juice 1 Teaspoon Dill Weed Pinch ground cinnamon Pepper optional crumbled feta for tossing Combine All ingredients except the feta in a food processor or blender and mix until Well combined. Pour the mixture into a 9-Inch Glass pie dish and microwave uncovered on full Power for 6 to 8 minutes stopping to stir and rotate the dish a couple of times during cooking. Let the sauce stand for about 10 minutes before tossing with feta and hot pasta. The sauce minus the feta freezes Well. 87 calories per one half cup serving. Makes about 2 cups. Note if you cannot find Ripe flavorful tomatoes or Don t have the time to prepare your own use canned Plum tomatoes. Testing note we added freshly ground Pepper to taste right before serving to Pep up the flavor. Also because the sauce will be put into the blender you Don t have to spend a lot of time chopping the garlic and scallions. Sweet potato Vichy noise 3/4 Pound Sweet potatoes peeled and Cut into chunks 2 Leeks cleaned and chopped 1 onion chopped 1 shallot chopped 1 Teaspoon Dijon style Mustard Pinch freshly grated Nutmeg a cup Light Cream or milk warmed 1 minute in microwave 1 cup Chicken Stock room temperature Combine the Sweet potatoes Leeks,.onions and shallots in a 9-Inch Glass pie dish. Cover with vented plastic wrap and microwave on full Power until the vegetables Are tender about 6 minutes. Stir or shake Midway. Scoop the vegetables into a food processor or blender and mix until smooth. Process or stir in the Mustard Nutmeg Light Cream or milk and Stock and serve warm. 159 calories per serving. Makes 4 Servings. Tester s note Leeks Are often Gritty and the interlocking leaves must be washed thoroughly. Use Only the White portion. Page 14 the stars and stripes by Carl Jerome United press intention Ali t is particularly important to present essential information in a compact usable form. That is exactly what the Center for science in the Public interest Csepi has done with three pocket size slide guides to eating smart. The slide guides there is a Tab Page that slides up and Down to reveal information making the guide fun to use As Well As information packed Are each devoted to a single topic of importance for healthful eating fast food food additives and fat. As surgeon general c. Everett Koop pointed out so dramatically last year americans eat too much fat too much cholesterol too much sodium and Many More calories than needed for a healthy diet. These smart eating guides by Csepi a non profit health advocacy group based in Washington ., can fit into a purse or jacket pocket and provide enough dependable information to make you an informed supermarket shopper and a healthier restaurant diner. They Are Ideal for seniors under doctor s orders to change their diets especially in terms of reducing fat and sodium. And they Are useful for anyone trying to become More informed about ways to eat More healthfully. I have seen them on the tables in my doctor s office and would assume that they would be Good handouts for employers concerned with their workers Good health. According to Michael Jacobson executive director of Csepi information is the key to healthy food choices. Csepi s slide guides make it fun to choose better  a look at the three guides eating smart fast food guide this guide easily allows you to compare the nutritional value for most foods sold at 13 different fast food chains Arby a Burger King Carl s jr., Church a Domino s pizza Hardee a Jack in the Box Kentucky Fried Chicken Long John Silver a Mcdonald Sroy Rogers Taco Bell and Wendy s. By adjusting the pull Tab you can discover the calories for each items Well As the sugar fat and sodium Content. Best of All Csepi has rated each food by analysing those factors against the food s nutritional value to give it a gloom  for example a Lite potato at Carl s or. Has 250 calories no sugar Only 35 milligrams of sodium and carries a gloom rating of just 1 Point. On the other hand a seafood salad at Taco Bell has 921 calories no sugar an unbelievably High 16 Teaspoons of fat 1,577 milligrams of sodium that s More than most people need for an entire Dayan was rated 103 gloom Points. This Little guide is densely packed with easy to understand information that will allow you to order sound nutritional meals even at fast food restaurants. Eating smart additive guide there Are chemicals on or in so much of the food we buy that today s consumer finds it nearly impossible to be informed on the subject. Of course there Are Safe additives and additives that should be avoided. But there is also a Gray area Between those two groups where additives May be Safe in limited quantities or May not have been tested enough for us to know if they Are Safe. Following a Brief fact Sheet that clearly explains much of the essential information about additives this guides describes by use of a pull Tab 49 different additives from alginate to vanillin. The additives Are color coded for easy reference and the information is accurate without being alarmist. Eating smart fat guide the single most important dietary change most people need to make is to eat less fat especially saturated fat. This guide will not Only present Clear definitions of fat that Are easy to comprehend but it provides you with a pull Tab guide to Many everyday foods so you can compare their fat Content. The Section How much fat should you eat lists the recommended Fajt intake for All age groups from children under 2 to men Over 55. It explains the different kinds of fats in easy to understand language. The 4-by-9-Inch slide guides Are available for $3.95 each from Csepi 150116th Street n.w., Washington  20036. Special prices for Quantity purchases. Friday january 27,1989 the stars and stripes Page 15