FEATURE/Soul Food Gets a Healthy Makeover in Time for American Heart Month and Black History Month.

Lifestyle Editors/Feature Editors/Food Editors

FEATURE...

MEMPHIS, Tenn.--(BUSINESS WIRE)--Feb. 5, 2004

Mazola(R) Showcases Healthy Variations

on Traditional Soul Food Favorites

With February being both American Heart Month and Black History Month, it is the perfect time to take a look at traditional soul food favorites and consider a healthy makeover on some of these dishes without compromising on taste.

According to a study reported by the American Heart Association, despite recent declines in coronary heart disease (CHD) death rates, a wide disparity between Blacks and Whites still exists, partly due to lifestyle habits. African Americans have a high incidence of certain risk factors, such as high blood pressure, putting them at increased risk for heart disease and stroke, which makes outreach and education a top priority. In an effort to promote a healthy lifestyle, Mazola(R) has created healthy soul food recipes and cuisine tips including ways to reduce saturated fat and calories everyday.

Cardiovascular disease, including stroke, is the leading cause of death for Black men and women -- claiming the lives of over 100,000 annually. In 2001, cardiovascular disease accounted for 33.5 percent of deaths among Black men and 40.1 percent among Black women, according to the Centers for Disease Control and Prevention. These statistics are shocking, but can be reversed by taking action to eliminate all modifiable risk factors which includes adhering to a healthy diet. By selecting a healthy eating plan that includes UNsaturated fats, such as Mazola cooking oils, consumers can help reduce the risk of heart disease without losing great taste.

Healthy food habits can help reduce three risk factors for heart attack

and stroke -- high blood cholesterol, high blood pressure and excess body weight. "I encourage consumers not to give up on the foods they love, but to instead find ways to make them healthier," said Dr. Ro, America's most renowned African-American nutritionist and author of "Dr. Ro's Ten Secrets to Livin' Healthy." "By switching to healthier cooking oils that are high in unsaturated fats, consumers can make great strides toward healthier living."

Sylvia Woods, better known as the "Queen of Soul Food" and owner of Sylvia's Restaurant of Harlem, is also doing her part in helping to educate the African-American community on the importance of a healthy diet. Over the last two years, Sylvia has made over some of her Soul Food family favorites that are prepared and served in her restaurant. "With a healthy eating plan, you can enjoy the foods that you love, by simply changing how you prepare them," said Sylvia. "I decided to makeover some of my favorite soul food recipes that I serve at my restaurant to promote healthy eating habits within the African-American community."

Following are a few tips from Sylvia on how you can give Soul Food a healthy makeover:

-- When preparing collard greens, substitute turkey neck for pork

when flavoring the dish.

-- Mazola Corn Oil is a good source of UNsaturated fat. When

preparing recipes that require using high heat, corn oil

delivers optimal performance. Corn oil will help bring out

food's natural rich flavors making food light and crispy yet

tender inside.

-- When preparing potato salad at your family gatherings,

substitute one whole egg with two egg whites.

-- To give a healthy twist to Macaroni and Cheese, substitute

cheddar cheese with non-fat or low-fat cheddar.

-- When preparing biscuits or pancakes, substitute white flour

with whole wheat flour.

-- Use whole wheat flour when preparing battered chicken livers

and lightly fry using Mazola Vegetable Oil for a delicious

Soul Food favorite.

Consumers can find these versatile, healthy Soul Food recipes and others at www.mazola.com.

BATTER FRIED OKRA

Ingredients:

3/4 cup Argo(R) or Kingsford's(R) corn starch
1/4 cup flour
1 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon pepper
1/2 cup water
1 egg, slightly beaten
1 quart (about) Mazola(R) Corn Oil
4 cups fresh okra, trimmed

Directions:

1. In medium bowl combine corn starch, flour, baking powder, salt
   and pepper. Sir in water and egg until smooth.

2. Pour oil into large skillet, filling no more than 1/3 full.
   Heat oil over medium heat to 375 degrees.

3. Dip okra into batter (stir batter occasionally); fry a few
   pieces at a time, turning once, 2 to 3 minutes or until golden
   brown and crisp. Drain on paper towels.

Prep Time: 30 minutes
Servings: 8


BAYOU GUMBO

Ingredients:

6 boneless, skinless chicken thighs, cut into 1-inch chunks
3 tablespoons flour
2 tablespoons Mazola(R) Corn Oil
2 large cloves garlic, minced
1 large onion, chopped
1 large green pepper, chopped
1 can (14 1/2 to 16 oz.) whole tomatoes in juice, undrained
1 cup chicken broth
1 teaspoon salt
1/2 teaspoon pepper
2 bay leaves
8 ounces smoked ham, cut into 1/2-inch cubes
1 packaged (10 oz.) frozen cut okra or peas, thawed
1/4 teaspoon hot red pepper sauce
8 ounces Mueller's(R) old fashioned fine egg noodles (about 5 cups),
  cooked and drained

Directions:

1. Toss chicken with flour to coat. In 4-quart saucepot heat corn
   oil over medium-high heat. Add chicken and garlic; stirring
   frequently, cook 3 to 4 minutes or until browned. Add onion and
   green pepper; cook, stirring 2 to 3 minutes.

2. Add undrained tomatoes, crushing with spoon, chicken broth,
   salt, pepper and bay leaves. Stir in ham; bring to a boil.

3. Reduce heat to medium; cover and cook 20 minutes or until
   chicken is tender. Add okra and hot pepper sauce; cook 10 minutes
   longer.

4. Remove bay leaves. Toss with egg noodles.

Prep Time: 15 minutes
Servings: 6


SYLVIA WOODS'S PAN FRIED CAT FISH

Ingredients:

4 cat fish filets
4 tablespoons Sylvia's Secret Seasonings
  (Note: seafood seasoning or Old Bay seasoning can be used in
   substitution of Sylvia's Secret Seasonings)
1 cup yellow cornmeal
1 cup skim milk
1/4 cup of Mazola(R) Corn Oil, enough to cover pan

Directions:

1. In a shallow dish mix spices and cornmeal together. In another
   dish, add skim milk.

2. Dip each filet into milk and dredge in the cornmeal mixture.

3. Heat Mazola Vegetable Oil in a large skillet. Place the coated
   cat fish filets in the skillet and cook on each side for five
   minutes, until golden brown.


BLACK EYED PEA SALAD

Ingredients:

2 (10 oz.) packages frozen black eyed peas, unthawed
3 cups boiling water
1 strip bacon
1 bay leaf
1 tablespoon minced fresh thyme
1/2 cup Mazola(R) Corn Oil
3 tablespoons cider vinegar
3 cups cooked white rice, cooled
1 small red pepper, chopped
1/2 cup chopped red onion

Directions:

1. In saucepot combine peas, water, bacon, bay leaf and thyme.
   Cover and simmer over medium heat 30 to 35 minutes or until peas
   are tender. Drain; discard bacon and bay leaf.

2. In mixing bowl whisk together oil and vinegar. Add peas, rice,
   pepper and onion. Toss to combine well.

3. Chill until read to serve.

Prep Time: 30 minutes

Note: Any Mazola oil may be used; however, substituting corn oil
      for vegetable or canola in any recipe will bring out a richer
      flavor.

"Our research has shown great confusion among consumers about dietary fats and our goal is to help educate consumers on the role that unsaturated fats play in a healthy, balanced diet," said Cathy Jo Espinola, Marketing, Mazola/ACH Food Companies, Inc. "All Mazola products are 100 percent pure, contain zero carbs and are naturally cholesterol free as well as versatile cooking ingredients that provide a light delicate flavor to healthy soul food cuisine."

For 94 years, Mazola has provided home chefs with a versatile cooking ingredient that is easy to use. All Mazola products are 100 percent pure and naturally cholesterol free, bringing great taste to healthy living. Mazola products are available at most leading grocery stores. The Mazola family of products also include new Mazola Vegetable Oil, Mazola Corn Oil, Mazola Canola Oil, Mazola Right Blend and new Mazola No Stick Cooking Spray. For more information, contact 1-866-4MAZOLA or visit www.mazola.com.

To promote a healthy lifestyle, Mazola is a proud sponsor of the American Heart Association's Search Your Heart program, an educational outreach program for heart health, stroke prevention and healthy lifestyle habits.

ACH Food Companies is one of the leading manufacturers of food ingredients and store-branded products in the United States. ACH manufactures and markets food products to be used as ingredients for the foodservice, retail private label, and branded food channels. Headquartered in Memphis, Tenn., ACH Food Companies, Inc. is a subsidiary of Associated British Foods, PLC, a multi-national business focused on agriculture, ingredients, oils, grocery, retail and packaging.