European Stars and Stripes (Newspaper) - August 16, 1991, Darmstadt, Hesse                                Cool foods for hot a by Alan Sverdlik and Susan Puckett Cox news service c carefully choosing what you eat and drink can help you stay Cool in the Long hot summer. Try some of these suggestions carbohydrates. Go easy on the meats and heavy on the bread pasta Beans peas lentils grains potatoes and Rice. Carbohydrates Are recommended because they re easier to digest than protein or fat. Carbohydrates break Down in 30 to 90 minutes fat and protein take two to four hours says Gary Granata a registered dietitian. The body generates heat during the digestion process Granata says. Fluid also is drawn to the stomach depriving the rest of the body of water just about any Grain can be served cold in salad form like this one Black eyed pea salad add sliced Green onions and chopped red Bell Pepper or Pimento to drained canned Black eyed peas. Moisten with bottled Vinaigrette dressing and serve Over lettuce. Citrus. Orange Lemon Lime and Grapefruit Are fresh clean flavors that do wonders for waking up waning appetites on a sizzling Day lemonade is the classic summer cooler but you can get your Citrus fix other ways too. The next time you eat Corn on the cob squirt it with a Lemon or Lime wedge. Not Only does it add a new flavor dimension it also eliminates the need for butter or Salt. Although alcohol is not recommended in hot weather it s dehydrating you could a it he c i a v w a a \ Compromise with this refreshing libation which Field hands in Alsace France imbibe to take the heat off panache in a Pitcher Combine equal portions of limeade or lemonade and Beer. Serve very cold a and pour Over ice if desired. Cold leftovers. Chances Are that the food from last night s dinner will taste Good tonight a even if you Don t turn on your oven. Meatloaf or roast beef make great cold sandwiches. Munching on cold Fried Chicken in t bad either. Having Steak and potatoes for dinner tonight then throw an extra slab on the Grill and have this tomorrow Steak and potato salad thinly slice cooked Steak or roast beef Quarter cooked new potatoes. Arrange on a bed of lettuce with cooked Green Beans and sliced red onions. Drizzle on some italian dressing or Mustard Vinaigrette and serve Over lettuce. Light sauces. Meat and Cream based sauces can leave you sluggish. But you be got to put something on your pasta so whip up one that s mostly fresh vegetables and herbs no Cook Tomato sauce in a bowl Combine 2 cups chopped Ripe tomatoes a cup Olive Oil cup chopped Green or red onions a cup each chopped fresh Basil and Parsley a cup chopped Sun dried tomatoes or sliced Black olives a Teaspoon dried red Pepper flakes and Salt and Pepper to taste. It s better if you let it stand for several hours so the flavors meld. Toss with about 12 ounces hot cooked pasta. Diet drinks and Power shakes. When you re starving but too tired to Cook liquid diets such As Dyna trim Ultra slim fast and California slim Are an option. The usefulness of liquid diets is a subject of debate. While Quot we can t recommend them to lose weight Quot they re acceptable occasionally Quot if supplemented with fruit raw vegetables or a Roll Quot says Pat Bruschini a county Extension agent. You can make your own concoction by pure eing Frozen berries or other fruit with Buttermilk skim milk or Yogurt. Or for extra protein try this pea nutty shake in a blender Combine 1 cup skim milk with 1 Cut up banana 1 Tablespoon Peanut butter a Little Honey or sugar to taste a dash of Vanilla and three ice cubes. Process until Frothy. For extra creaminess a and Calcium a blend in 2 or 3 Tablespoons non fat powdered milk. Water. Health experts say that nothing beats Plain water for keeping you afloat in Sticky weather. Alcohol and caffeine can dehydrate you. And carbonation and sugar can upset your stomach particularly while exercising. Drink an 8-ounce Glass every hour or so. Even if you re not thirsty. Quot thirst in t a Good warning signal for hydration Quot says Judy Aylward a dietitian and food technologist in Natick mass., at the army research engineering and development Center. Quot by the time you re thirsty your body is already experiencing  electrolyte beverages. Gatorade and pripps plus which replenish the body s Supply of potassium and sodium should be taken Only after Quot heavy exertion for a Long time in extreme heat Quot says capt. Cecilia Thomas a research dietitian with the army Institute of environmental. Medicine. After a rigorous workout gatorade should be diluted two parts water to one part gatorade says Jamie Metcalf Kelly a sports nutritionist. Pripps should be diluted 2vt parts water to one part pripps let carbonated drinks sit until they re Flat. Carbonation can cause bloating upset stomachs and nausea Metcalf Kelly says. Carbonated drinks with sugar should be diluted three parts water to one part soft drink. Watermelon. African slaves brought Watermelon seeds to America where it was first grown in the Early 1600s. Any Way you eat it Watermelon is a natural air conditioner. We suggest this variation Watermelon Granita this italian style version of a sorbet has the icy consistency of a Snow Cone but is less Sweet and is sophisticated enough to be served in a wine Goblet. Whirl enough Watermelon in a food processor or blender to make 4 cups of Puree press through a Sieve to remove seeds and fiber. Add about v6 cup sugar depending on Melon sweetness and juice of 1 Lemon stir until sugar has dissolved pour the Watermelon mixture into a wide shallow pan and set it in the Freezer. As it begins to freeze stir occasionally to break up the ice crystals a but do not try to smooth them As for sorbet. The granites take about 3 hours to freeze. Makes about 1 quart. Cucumbers. Cucumbers have been used to quench thirst since they were discovered 3,000 years ago in India and Egypt. In fact the pharaohs fed them to slaves building the pyramids Over the centuries a variety of moisturizing lotions and ointments have been made from Cucumber. Here s a More nourishing use cold Cucumber and Yogurt soup in a bowl Combine 1 pint of Yogurt with 1 peeled and finely diced Cucumber 1 finely minced a lie Clove 1 Teaspoon Olive Oil optional and a Tablespoon or so of minced fresh Dill. Season to taste with Salt and Pepper. Serve very cold. Makes 2 or 3 Servings. Hot peppers. Quot spicy food makes you perspire and perspiration cools you Down Quot says Steve Taylor a professor of food science and technology at the University of Nebraska countries near the Equator Learned that lesson when Chili peppers were introduced in their cuisines in the 1600s, says Dave Dewitt author of the whole Chile Pepper Book Little Brown $16.95.Quot the cultures in the tropics adopted chillies because they induced gustatory sweating Quot he says. Quot As a result they have some of the hottest cuisines in the world  a to test this theory try these deliciously different treats a Jalapeno surprises Cut pickled Small Jalapenos in half Lengthwise and remove seeds and inner membrane. Wear gloves. Place a Teaspoon of Peanut butter in half of each Pepper place the other half on top. Jalapenos stuffed with Cream cheese Are tasty too serve with cold drinks. Mint. Quot for no apparent reason menthol acts on the nerve cells in the Oral cavity particularly the Tongue which Tell the brain that we re Cooling off Quot says food writer Harold Mcgee. Place a sprig of mint in your Tea lemonade or water for extra refreshment. Or add it to a Cooling condiment to serve with grilled meats Tomato papaya mint Salsa in a bowl Combine 1 Pound of diced tomatoes peeled and seeded1 cup of diced papaya or Mango 1 finely chopped and seeded Jalapeno 1 minced shallot 3 Tablespoons finely chopped mint 2 Tablespoons fresh Lime juice and Salt to taste. Cover and refrigerate until ready to serve. From the taste of summer by Diane Rossen Worthington Bantam $19.95. A fruity notion summer s the time to savor nature s Juicy treats by Colleen Pierre the Baltimore Sun s umm Eriste easiest time to improve your diet. It s too hot to Cook so this is a great time to Cut Back on Fried foods meats sweets and Salty snacks a and fill up on fresh fruits and vegetables. A Quarter Pound hamburger with cheese lettuce Tomato and Mayonnaise will Cost you about 500 calories and contains 30 Grams of Greasy fat. If you split your Burger with a buddy you could eliminate half the fat and have 21/2 cups of Juicy Watermelon five luscious local peaches or three quarters of a Cantaloupe for the other 250 calories. Or you could Trade 10 Salty chips for 25 Sweet dark cherries. The benefits of fresh fruit whether local or imported Are enormous. Besides being delicious fragrant and refreshing fresh fruits Are fat free and naturally Low in sodium they Are potassium Rich and fruit Juicy to replace elements lost in Swet. Their fiber Vitamin c and Beta carotene help reduce cancer risks while promoting better Bowel function and Overall Good health. What a treat at your next cookout do a Friend a favor and share your Burger then enjoy some of these 250 calorie bargains. Three Granny Smith apples High in fiber and cholesterol lowering pectin three cups of blackberries blueberries raspberries or Boyse berries High in fiber. Two and one half cups of seedless grapes a Good source of fluid fiber pectin and Iron. An entire Honeydew Melon High in fluid and a Good source of Vitamin c. Five Kiwi fruits a Good source of fiber. Each Kiwi fruit also provides More than a full Day s Supply of Vitamin c. Two mangoes each outstanding in Vitamin c and Beta carotene. Three nectarines a Good source of Beta carotene. Two papayas High in Vitamin c and Beta carotene. Three cups of fresh pineapple High in fiber fluid and some Vitamin c. Five big Black plums a Good source of fiber fluid and pectin. Five cups of strawberries a Good source of Liber and very High in Vitamin c. Five tomatoes a Good source of fiber and fluid Vitamin c and Beta carotene. Enjoy what s in a Mouthful of Melon by Sally Squires the Washington Post when Bonnie i e Man director of nutrition at the Center for science in the Public interest a Washington based consumer group served her daughters a slice of Watermelon recently her father asked whether she was just giving them some Quot empty Quot calories. Quot that a the kind of bad nutritional reputation that Watermelon has gotten Quot Liebman said. In fact she noted watermelons Are a Good source of vitamins a and c As Well As potassium an essential Trace Mineral. So Are other varieties of Melon including Cantaloupe and Casaba. Melons have the additional advantage of being Juicy and Sweet without being High in either fat or calories. One cup of Watermelon contains about 50 calories according to the department of agriculture. It also supplies about 26 percent of the . Recommended daily allowance for Vitamin c and 12 percent of the recommended daily allowance for Vitamin a. To Many people Watermelon seems As american a food As Apple pie. But the fruit which is related to Cantaloupe pumpkins Squash and cucumbers has prehistoric origins according to the United fresh fruit and vegetable association. Egyptians cultivated Watermelon 4,000 years ago. Tyne to missionary and explorer David Livingstone discovered great tracts of wild watermelons growing in Southern Africa s Kalahari desert in the 1850s, and French explorers found indians cultivating the fruit in the Mississippi River Valley. Today Watermelon is grown commercially throughout the United slates where it ranks As the fourth most popular fruit behind bananas apples and oranges. Next most popular is Cantaloupe. It contains much higher quantities of vitamins a and c than does Watermelon one Quarter of a medium size Cantaloupe contains at least 94 percent of the recommended daily allowance for Vitamin a 86 percent of recommended daily allowance for Vitamin a and a Mere 30 calories. Honeydew Melon is another Low calorie source of Vitamin c. One tenth of a Melon contains slightly More than half the recommended daily allowance for Vitamin c. An entire Melon is Only 250 calories. What Honeydew lacks however is Vitamin a. It contains just Trace amounts of this important nutrient. Where melons As a group also fall Short is in providing fiber. One Quarter of a whole Cantaloupe contains just one Gram of fiber while Watermelon provides even less. The National cancer Institute recommends that americans consume at least 25 Grams of fiber per Day. Page 14 a the stars and stripes Friday August 16,1991 the stars and stripes a Page 15