European Stars and Stripes (Newspaper) - August 17, 1990, Darmstadt, Hesse A a a a it. Wal a a a a / �t4 1% a amp me Bacon is an ingredient in Cobb a fad along with Chicken Avocado egg and lettuce. Preparing the Bacon in the microwave will keep your Kitchen free of grease. By Barbara Kafka new York times salads Are not the first thing that Springs to mind when you re considering the capabilities of the microwave oven but for the robust salads of summer it can be an efficient Cool Helper. For variety vegetables can be cooked in one dish rather than separately timed in a plethora of Little pots of boiling water. Chicken fish and seafood can be cooked quickly. A among the choices Are Many main dish salads. Including salade russe. Around the turn of the 20th Century when the soviet Union was Russia and things russian were in Vogue salade russe and russian dressing so called because it was made with caviar came into Vogue. Salade russe often contained beets which tinted it Pink. It could include a selection of fish seafood meats pickles and Capers. By the 1930s in America it was a salad of cooked cubed vegetables mixed with Mayonnaise and was often used As a Garnish for cold meats or As a stuffing for hollowed tomatoes. Although inclined to be Bland it can be made Gooc with seasonal vegetables and a Little attention to the seasoning. Commercially prepared Mayonnaise is recommended instead o1 homemade Mayonnaise made with eggs that makes it vulnerable to Salmonella i contamination arranging the vegetables in concentric rings in order of density makes them Cook evenly in a microwave oven. A Bacon potato salad is even More old fashioned and has germanic roots. Many salads in the United states used to be dressed with warm Bacon grease. This salad is not thinning and healthful but it is delicious. A the nutritional balance will come out All right if the food that the salad accompanies is Tow in fat. Bacon potato salad must be mixed and served warm and if Tatj to made in Advance it should be reheated. Cooking Bacon in the microwave oven this Way preserves the fat but another Way is preferable if you re cooking Bacon for breakfast and you want the fat to Drain off. Bacon Cooks to splendid crispness in a microwave oven rendering out All its fat without charring strips vegetarian athletes need More protein by Nancy Clark r member when vegetarians Wero the Quot nutrition radicals Quot who thrived on Tolik lentils and other Quot strange Quot foods ? today Many athletes proudly declare themselves vegetarians As it to say they Are health conscious and care about what they oat. Unfortunately Many of these vegetarian athletes consume inadequate protein to support their sports program. They Are simply Quot non meat eaters Quot who Mako no Effort to replace beef with Beans. Case study Mike a Quot vegetarian Quot athlete came to me fora nutrition Check up. Although he was proud of this improvement despite hard training and ample carbohydrates Mike had changed his fast food Burger based it diet to meatless meals. He now routinely ate bran muffins for breakfast bananas bagels and juice for lunch Spaghetti with Tomato sauce for dinner. Since he still preferred fas foods that required minimal preparation Mike ate lots of my fms bagels fruit pasta and other Quick and easy carbohydrates i quickly diagnosed Why Mike was chronically tired protein deficiency. He consumed Only half the protein recommended to build and repair his. Muscles. He also ate inadequate Iron an important Mineral that accompanies animal proteins hence he also May have Boon fatigued due to Iron deficiency anaemia since Mike had Little interest in spending hours in the Kitchen preparing vegetable lasagna and bean casseroles i suggested several protein containing but meat free eat and run choices. I also encouraged him to enhance the protein value of each meal by combining two or three different kinds of foods to get a variety of amino acids the building blocks of protein such As eating the bran muffin Grain with a Yogurt Dairy. Some effective food combinations include grains milk products bran muffin a Yogurt Cereal milk pasta cheese grains Beans and legumes such As peanuts lentils kidney Pinto Lima and Navy Beans bran muffin Peanut butter pasta Tomato sauce a canned kidney Beans Brown bread t baked Beans a legumes seeds Hummus Chick peas sesame paste Tofu Sunflower seeds stir Fried with vegetables milk products any food milk Yogurt or cheese preferably Low fat added to any meal or snack i encouraged Mike to boost his Iron intake by cooking in a cast Iron Skillet buying Iron enriched breakfast cereals As noted on the food Lakeland eating lots of dark Green vegetables. If your sports diet like mikes includes lots of carbs but limited meats Chicken fish eggs milk and other daily protein needs animal proteins be sure that you re paying attention to the flip Side of your High carbohydrate diet protein deficiency. Here Are some of the simple to fix vegetarian suggestions that were helpful to Mike and May also help you. Breakfast suggestions a Cereal preferably Iron enriched As noted on the Label eat with milk Yogurt or soymilk Sprinkle with nuts. A Oatmeal oat bran and other hot to estimate your daily protein needs multiply your weight by 0.5-0.75 pm protein la. 120 la athlete 60�?90 pm 160 la athlete 80-120. This allows a generous margin for building. Muscles. Food labels and this Chart can help you calculate your protein intake. Baked Beans 1/2 cup 6 pm cheese 1 of e pm cottage cheese 1/4 cup 8 pm Hummus 1/2 cup 6 pm kidney Beans canned 1/2 cup 6 pm lentil or bean soups 1 cup 6 pm milk Low fat 1 cup 8 pm nuts 1 of 1/4 cup 8 pm Peanut butter 2 tbsp 8 pm Sunflower seeds 1/4 cup 8 pm Tofu 1/4 cake 8 pm Yogurt 1 cup b Gas amps Susan hams More although nuts and Peanut butter Are High in fat Emited amounts can fit into a High carbohydrate o it Especial y if most of your Oiher foods Are Low m fat. Nuts Are Calore dense however so t pm in moot a on i we go. Is a circe a. Page 14 a a a the stars and stripes Friday a
