European Stars and Stripes (Newspaper) - August 31, 1990, Darmstadt, Hesse                                Healthful food substitutes h of can you change your favorite recipes to make them lower in fat and cholesterol Cookbook author Jeanne Jones offers these ideas use non stick cookware or a vegetable Spray to prevent sticking instead of relying on butter Margarine or Oil. When sauteing onions garlic or shallots for a sauce forget the fat and save 120 calories per Tablespoon by cooking them covered Over Low heat with a Little water Stock or wine. Reduce saturated fat by using a liquid vegetable Oil and Margarine that Are High in polyunsaturated fats. If food has a butter flavor you Are going to be wearing the calories. Buy Only lean cuts of meat and make sure to remove All visible fat especially Chicken skin. Use skim milk instead of whole milk. Save 213 milligrams of cholesterol per egg by eliminating the Yolk. Typically you can substitute three egg Whites in place of two whole eggs. If you want the flavor of Oil mix a Little bit of extra Virgin Olive Oil or sesame Oil with an Oil Low in saturated fat a Baltimore Sun substitutions that lower fat Here Are some examples of How you can substitute ingredients to create lower fat versions of your own recipes. Ingredient butter Margarine or shortening 1 Tablespoon 1/3 cup 3/4 cup 1 cup. Baking chocolate 1 ounce Square Buttermilk whole egg evaporated milk Parmesan sour Cream whole milk heavy Cream try this instead polyunsaturated Margarine or Oil if using Oil use 3/4 of amount recipe Calls for. Here Are some examples. 3/4 Tablespoon Oil 1/4 cup Oil 1/2 cup plus 2 Tablespoons Oil 3/4 cup Oil 3 Tablespoons Cocoa blended with Tablespoon polyunsaturated Oil use an equal amount of Low fat Buttermilk or make your own mix together skim milk and 1 Tablespoon Lemon juice or vinegar per cup let stand for 5 minutes then beat. 2 egg Whites or 2 egg Whites plus 1 Teaspoon polyunsaturated Oil or equivalent amount of egg substitute use the same amount of evaporated skim milk or per 1/2 cup evaporated skim milk add 2 Teaspoons polyunsaturated fat grated saps ago cheese or for a Milder or Romano cheese flavor Somerset Mozzarella or Darboe nonfat Yogurt or blended cottage cheese use the same amount of skim milk or add 2 Teaspoons polyunsaturated Oil per cup of skim milk. Sources Doroit file press Sandy gloss re Cottonton Hospital Rochester Krten inf graphics Roy Gallop High interest in eating Well it s no longer just mom insisting that you eat right and the message gets louder and More insistent All the time. So its not too surprising that american Consumers Are catching on a at least some of the time. In a recent Survey conducted by a consulting firm specializing in the healthy foods Market 90 percent of the respondents said that health and nutrition play a role in their food shopping. The figure was higher than expected said Sara m. Starr of health focus inc. In another Survey this one by the Lempert report newsletter published in Montclair n j90 percent of respondents said they have lowered their fat consumption in the last six months. Only 5,8 percent said they ate More Dairy products but 78.3 percent said they ate More Low fat Dairy foods. Other recent surveys have found High interest in eating Well though Consumers Don t always know exactly How to do that. A people Are just bombarded with information Quot Starr said however some of it is conflicting and confusing. For example dieters traditionally shied away from pasta which now is considered a Good Low fat food. In a balancing act that s not always successful Consumers want Good taste and convenience As Well As healthier foods Only a third of those surveyed said healthy foods taste better. Map dealing with diet sabotage by Lynn Bulmahn Cox news service j ust when you think you be got your diet licked you go to a party and someone offers you a tempting morsel. What s More they won t take no for an answer. They feel munching on a forbidden food is so acceptable that you re Odd for not doing so. Then there Are those Holiday feasts you must face. Such meals Are so steeped in tradition that not loading a plate with tons of Barbecue or Turkey dripping in sauce is considered downright inhospitable. And if you be Ever declined to eat something a hostess has baked or cooked you la remember How she looked upon it As an insult to her culinary skills. Eating is part of our social ritual and those who wont indulge May be considered a stick in the mud. Its a peer pressure problem Many dieters have to face. And its not just the people trying to trim Down. Even a person who does not have a weight problem May have to be careful of what to eats because of such health problems As diabetes High cholesterol Levels or heart conditions. To the Rescue comes weight control and mental health professionals who have tips for handling the situation. Quot its a pretty common experience a said Chris Lebeau of diet counselling in Waco Texas a to happens All the  food Means fun Comfort and Security to some people Quot said Mary Mann a member services manager for weight watchers. Quot when you offer someone food you re symbolically offering a piece of yourself Quot said Mary Cantrell a registered nurse who is executive director of the mental health association. Quot when your food is rejected you feel like you re being  Quot the Dieter himself feels guilty every Lime he says no Quot Cantrell said. Quot they be been brought up not to Hurt others feelings or Rock the boat so they feel bad about turning Down the  Cantrell compared the dieters dilemma to copping out on calories Cox news service s ome polite comebacks dieters can use when others tempt them a Quot no thank you in a Happy with what i have  Quot maybe i la have some Tater on Quot Quot i m allergic to that a it makes me break out in  Quot Are you saying that in order to be fun a person has to pig out a Quot it wont Hurt my diet that a the kind of thing that got me overweight to Start  Quot i know i can have it. But i really done to want it Quot i a Why is it so important to you that i eat it Quot Quot i realty do appreciate the Effort you went to and i appreciate the gesture but i am trying to watch my calorie consumption Quot Quot what makes you think that in order to have fun i have to overeat or get off my diet Quot Quot i do enjoy life. But i d rather enjoy it As a thin person thank  Quot no thank you. I Don t want any Quot Quot no thank  one faced by a Friend of hers who cannot drink alcohol because he has ulcers. People kept on pressing him to have a drink every time head go out she said. Most  accept his explanation that alcohol would adversely affect his ulcers. Quot finally he started saying in Man. Alcoholic a Quot Cantrell said. Quot then people accepted it and would t press him for a . She said if dieters have too much difficulty they can try telling the tempter they re allergic to sugar or whatever else is in the food they re being offered. Some people feel the pressure to Cave in to temptation More than others. A the younger ones Are More Likely to give in to the group in a social situation than the older ones a Mann said. Quot it depends on the person. Some people find they re More Likely to give in around others. Others say they re More Likely to go off their diet when they re at Home alone. That a when they raid the refrigerator or the pantry.�?�. A. A would friends deliberately try to thwart a friends commitment to a diet sometimes. Quot i Personalty think there a two reasons Quot Why people intentionally entice dieters off the straight and narrow Mann said. Quot one is that they re overweight and they done to want to be reminded that they need to lose weight  another possible reason Mann said is they May resent any real or imaginary Competition. Quot in those instances they re usually thin and they done to want you to be As thin As they Are Quot she  usually its the uneasiness of the person trying to do the tempting Quot said Becky Roper a registered nurse who is director of health partnership programs at Hillcrest medical centers in Waco. Quot for some reason they might feel inferior. If the other person gets off his diet it might make the person feel better by making the other one  disposable diaper Cost by Sonja Heinze _ i was standing behind a pregnant Mother with two children in the supermarket and her cart was loaded Down with boxes of disposable diapers. This seems like a terrible expense to me an of timer and the family did not appear to a Well off. What does it Cost to keep a baby in disposable diapers for a year a Martin Daniels Sarasota Fla. According to an Issue of science news it costs parents $546 to $1,417 per child Over the Cost of using a commercial diaper service or Home washing. Carl Lehrburger who designs recycling programs in new York informs us that not Only Are disposable diapers expensive for a family they Are expensive for communities As Well to the tune of $300 million annually for their disposal in landfills. Lehrburger claims that disposable diapers expose sanitation workers to diseases including possibly polio and aids. Barbara Winters of the Agency of natural resources in Vermont writes in Arrowsmith Magazine Quot the disposal of diapers into your household garbage is an unsanitary practice because of the commingling of untreated sewage and solid waste in our  i received a gift Box of Grapefruit the warning on the Box said to Wash them before eating and to Wash my hands after that i be never done Thea to Grapefruit i buy in the supermarket. What la on the Grapefruit what would happen if i did t Wash the fruit a mrs. . Friedman Little Rock Ark. As a follow up to some comments i made in this column about the health benefits of Grapefruit i received the above question and the following return of the Sandwich. Continued from Page 13broil 6 inches from heat for 5 minutes or until bubbly. Garnish with Parsley and Lemon slices. Serves three. Croquet Madame a la Jeannier s any Premium . Or european Ham fresh or tinned will work with this recipe but not Smithfield. 2 slices of bread 4 thin slices of Swiss cheese 4 thin slices of Ham 1 egg i cup milk beat egg and add the milk beating together with a wire whisk a stainless steel bowl is preferred. Form your Sandwich placing cheese on top of a bread slice then Ham then More cheese and finally the second slice of bread lightly Oil or butter a Skillet and place Over moderate heat. Soak each Side of the Sandwich in the egg mixture then saute both sides of the Sandwich about 2 minutes a Side in the Skillet. Don t let the Sandwich get too hot but leave Long enough to set the Interior. Serves one. 1 the Reuben nobody has settled the question of who originated the Reuben Sandwich but Here is an authoritative version from the Sandwich Book by Judy Gethers. A Pound sauerkraut 1 Tablespoon Caraway seed i cup russian dressing 8 slices Rye bread i Pound lean corned beef very thinly sliced i Pound Swiss cheese thinly sliced 2 or 3 Tablespoons garlic butter softened comment from another Reader Rafael Epstein of Albany . Quot at our House we avoid Grapefruit because the rinds Are treated with arsenic which leaches into the inner fruit in amounts possibly unsafe for younger people Quot i sent both questions to a Grapefruit Export w f. Wardowski of the University of Florida who replies Quot arsenate is no longer used on Grapefruit but it is still a Legal use. The residue tolerances for Citrus Are Sot assuming that like apples and tomatoes All the peels of All Citrus Are eaten. Citrus does not Only not need to be washed but the peels can be eaten raw not recommended however because of the natural chemicals present. Quot the soap a consumer uses to Wash produce is Likely to leave illegal chemical residues because Many soaps have ingredients that the Fra Epa would never approve for human consumption. Please join me in attempting to educate the Public that avoiding fruits and vegetables is far More dangerous to health Tatyan All the chemicals used to produce a wholesome economical food Supply. Meanwhile the agricultural Industry is reducing the use of chemicals but they will never reach Zero use and continue to feed All of  i would like to add that Lead arsenate has been used on Grapefruit for 30 to 40 years to make Grapefruit less sour. Most growers discontinued using it last year when health groups protested that the chemicals were getting into the fruit and juice. But it is still Legal to use Lead arsenate and some growers probably still Are personally i would rather Sprinkle a bit of sugar on Grapefruit if it s too sour rather than have someone Sprinkle Lead arsenate on the growing fruit to make it sweeter. Heat the sauerkraut mixed with the Caraway seed in a Small Saucepan. Drain. Spread russian dressing on each slice of bread. To build Sandwich evenly layer 4 slices of bread with corned beef sauerkraut and Swiss cheese. Top sandwiches with remaining 4 slices of bread. Butler outside of bread with softened garlic butter and place sandwiches in 1 or 2 skillets. Grill pressing Down with Spatula. When one Side is toasted turn and Grill the other Side until cheese is slightly melted and corned beef is warm. Cut each Sandwich in half and serve on warm plates. Serves 4. Page 14 the stars and stripes Friday. August 3l. 1990 rhe stars and stripes a Page 15