Happy hearts for children.Happy Hearts for Children Children of today may live to be 100 years of age or more. In order for them to enjoy those added years, attention must be given to establishing healthy lifestyles while they are very young. A child's diet is central, if not key, to abundant health. The tastes that we develop in childhood tend to stay with us throughout life. Give the children in your life a distinct advantage by providing them with food that is low in saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be , cholesterol, and sugar. Bless their little hearts with better food choices; they will become accustomed to these good foods, and incorporate them into their lifestyle. Too often the entree is a source of considerable saturated fat, the type of fat that leads to cholesterol deposits in the body's blood vessels Blood vessels Tubular channels for blood transport, of which there are three principal types: arteries, capillaries, and veins. Only the larger arteries and veins in the body bear distinct names. . The following recipes are low in saturated fat. LENTILS WITH SWEET BASIL 2 quarts water 1 cup lentils Salt to taste 1/4 cup rice 2 T. dry onion 1 large can tomatoes 1 small can tomato sauce 1 T. sweet basil Put the water, lentils, salt, rice, and dry onion in crockpot or large kettle and cook until soft. Add the remaining ingredients anytime during cooking, or at the end. Serves 8 to 10. BURRITO CASSEROLE 8 medium-size flour tortillas 2 cups cooked pinto beans 1/4 cup chopped onions 1/4 cup chopped olives 1 29-ounce can prepared enchilada sauce 1/2 cup shredded low-fat cheese Toppings Mix together beans, onions, and olives. Place about 1/4 cup of mixture into each tortilla and roll as for burrito. Place burritos into a shallow casserole and pour enchilada sauce over it. Top with cheese, and bake in a 375[degrees] F oven until bubbly. Serve with toppings of shredded lettuce, chopped tomatoes, chopped green onions, avocado, etc. TOFU BALLS 1 pound package tofu, well drained 1 tsp. margarine 2 T. grated onion 1/4 cup carrots, finely shredded 3 eggs, beaten 3/4 cup dry seasoned bread crumbs 1/2 tsp. salt 1 T. brewers yeast or Torumel 1 T. parsley, chopped fine Cut drained tofu into large cubes and put into baking pan. Bake at 350[degrees] F for 30 minutes. Drain well and mash fine. Braise braise tr.v. braised, brais·ing, brais·es To cook (meat or vegetables) by browning in fat, then simmering in a small quantity of liquid in a covered container. margarine, onion, and carrots for about 2 minutes. Mix tofu, carrot mixture, and remaining ingredients and allow to stand in refrigerator at least 2 hours for flavor to blend in. Deep-fry walnut-size balls of mixture for about 4 minutes. Using a monounsaturated fat such as canola oil or olive oil. (Recent studies suggest these oils are even better for the blood vessels than is polyunsaturated polyunsaturated /poly·un·sat·u·rat·ed/ (-un-sach´er-at-ed) denoting a chemical compound, particularly a fatty acid, having two or more double or triple bonds in its hydrocarbon chain. oil.) Serve with tartar sauce. Serves 6. TARTAR SAUCE 1 T. minced onion 1 T. minced green pepper 1 T. minced pimiento pimiento: see pepper. pimiento or pimento Any of various mild peppers of the genus Capsicum that have distinctive flavour but lack pungency, including the European paprikas. 2 T. minced dill pickle 1 cup salad dressing 1 T. lemon juice Salt to taste Mix all ingredients together. If too thick, use milk to thin. Yields: 1 1/2 cups. Children who learn to appreciate the light, fresh taste of fruit for dessert are at a distinct advantage. Pies, cakes, and cookies quickly add calories that will be hard to expend in energy in later years. A serving of the following dessert will deliver 100 fewer calories than a piece of apple pie. FRESH FRUIT MEDLEY PIE GLAZE: 1/4 cup frozen orange juice Noun 1. frozen orange juice - orange juice that has been concentrated and frozen orange-juice concentrate concentrate - a concentrated form of a foodstuff; the bulk is reduced by removing water orange juice - bottled or freshly squeezed juice of oranges concentrate 1/2 cup frozen apple juice concentrate 1/4 cup frozen pineapple juice concentrate 1 cup water 1 tsp. lemon rind 3 T. cornstarch cornstarch, material made by pulverizing the ground, dried residue of corn grains after preparatory soaking and the removal of the embryo and the outer covering. It is used as laundry starch, in sizing paper, in making adhesives, and in cooking. FILLING: 6 cups assorted fresh fruit, cut up Mix and boil all glaze ingredients for 1 minute, stirring until mixture clears. Cool and fold in 6 cups assorted fresh fruit. Pour into 10-inch prebaked cookie crust. Serves: 10. COOKIE PIE CRUST 1/4 cup margarine 2 T. brown sugar 1 egg yolk yolk (yok) the stored nutrient of an oocyte or ovum. yolk n. The portion of the egg of an animal that consists of protein and fat from which the early embryo gets its main nourishment and of or 2 T. Egg Beaters 3/4 cup whole-wheat flour 1/4 cup instant oats oats, cereal plants of the genus Avena of the family Gramineae (grass family). Most species are annuals of moist temperate regions. The early history of oats is obscure, but domestication is considered to be recent compared to that of the other 2 T. wheat germ 1/4 cup finely chopped nuts Mix well and press into 10-inch pie pan. Bake at 400[degrees] F for 8 minutes. Yields: one 10-inch pie shell. "Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods prepared in as simple and natural a manner as possible, are the most healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. and nourishing." (*1) Help the children in your life to learn to enjoy simple foods. They will be more likely to enjoy the extended life span that science is predicting. (*1) E. G. White, Counsels on Diet and Foods. (Hagerstown, MD.: Review and Herald Review and Herald may refer to either of the following Seventh-day Adventist entities:
Georgia E. Hodgkin, M.S., R.D., is an assistant professor at the School of Allied Health professions, Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. . |
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