38 — Wednesday, July 29, 1992 - North Shore News

FOOD

Get maximum mileage out of an oven run}

ANY COOL day we have this summer, | grab the chance
to caok what seems to me to be real food. Barbecues and
picnics are wonderful — especially in May. By midsum-
mer, I crave stuff like mashed potatoes, gravy, a roast —
anything that doesn’t require either marinade or salad

dressing!

For the record, making salads is
great fun in January, but by
now...

However, we don’t have to get
stupid about this. It is unnecessary
to roast and fiddie with a full-
scale, big-meal-deal dinner. A lit-
dle compromise is in order.

If I turn on my oven, why not
fil! it? For example, if making a
chicken dish such as the one fol-
jowing, why not tuck your
seasoned rice alongside? While
you’re at it, bake up a banana
loaf with all those brown ones you
were going to heave out? Or do a
baked pudding dessert? Get the
maximum mileage out of one
“even run.”

“Almond Oven-Fried Chicken

This takes an hour at 400°F. It
teams well with seasoned rice (rec-
ipe follows) and for real ease,
wrap a package of frozen
vegetables in tinfoil and bake
along.

2 it. chicken thighs or legs
(preferably not ‘‘back attached’’)
icup flour
sait and pepper
2 teaspoons paprika
2 eggs
Ye um eggshell of water
1% cups almonds
% cup margarine
Combine flour and seasonings

Barbara
NicCreadie

BUDGET BEATERS

in a big bag. Rinse the chicken
parts and shake to remove excess
water. Add to bag and shake well.
Let stand a few minutes and then
dip in eggs lightly beaten with
water.

Chop the almonds so thai they
are in small bits but not ground.
Either a blender or. food processor
works well. Roll the chicken i in the
almonds, coating well.

Pop your baking diss. in the
oven with the butter — it will melt
fast and swirt the butter

around. Add chicken and bake 30
minutes. Turn chicken and bake
30 minutes more. If your pieces
are smallish, reduce cooking time.
Baked Rice

This is the basic recipe — alter-
nates follow, using the same prin-
ciples. You need a medium casse-
role (four-cup size) with a lid,
plus foil to increase the seal.
£ cup long-grain regular rice
2 cups boiling water
2 tablespoons butter
1 teaspoon salt

Combine in sprayed casserole
and cover tightiy, first with foil
and then with the lid. Bake: 400°F
for 30 minutes or 350°F for 35
minutes. It depends on what
you're cooking alongside. Alter-
natives (Remember: 2 cups liquid
to I cup rice):
@ Instead of the water, heat one
tin consomme with % cup water;
@ do as above but instead of
plain water, measure “4 cup soy
sauce and fill the cup with water
until it reads % cup. Combine
with soup;
© substitute canned chicken broth
for the consomme but omit salt;
@ drain a tin of sliced
mushrooms into a measuring cup.
Add soy sauce to the measure un-
til it reaches % cup. Use in place
of plain water with consomme.
Stir the mushrooms into the rice
before baking;
@® saute an cnion (chopped) i in the
butter and add;

“@ add a cupful frozen peas to

any of the seasoned combinations.
A bit of chopped red pepper is

Elite athletes know how to eat

HAVE YOU ever watched a
professional tennis match,
Olympic. skaters or other
high-performance athletes
and wondered what they eat
to give them so much
energy, strength and en-
durance?

. True, some of it has to do with
age. It’s much easier to train 10
hours a day when you're 17 rather
than 47. But a great deal has to
do with diet.

The Beef Information Centre
asked a few of Canada’s top ama-
teur athletes about their diets and
what they eat.

“My life depends on perform-
ing in the pool and performing in
the pool depends on eating right,”
says swimmer Mark Tewksbury,
1991 World Cup Overall Winner,
and 1988 Olympic silver medalist.

To Mark, a good meal is high
in nutrients and low in fat. “I us-
ed to eat things like granola and
chicken with the skin still on it. I
didn’t realize that these foods had
extra fat that 1 didn’t need,”’ says
Tewksbury.

‘*Over the years, however, I’ve
changed my diet to make it less
fatty and more effective. I eat red
meat at least two or three times a
week for my iron and always
choose lean cuts. I also drink skim
milk.””

When Marx is training, he does
not have much time to prepare
meals. “‘I try to cook something
on Sunday that will last nie for
the whole week,’’ he exolains.
“One of my favorite meals for a
week is a pasta stew made from a
hase of curly pasta, lean ground
beef, cream of mushroom soup,
chopped tomatoes and onions. It
provides me with the car-
bohydrates, protein and iron that
I need, along with good taste.”

“I never used to drink when I
worked out. But now I drink
fluids ——- water or juice — con-
stantly. So I guess two tips for
people are: to really look at what
you're eating and make sure
you’re getting the proper nutrients

in your diet and make sure you're

not dehydrating yourself as a-

result of exercise.

“I think even people in the:
workforce would find that if they.

drank water or juice instead of
coffee all day, they would feel a
lot better toward the end of the

“Probably my worst year in
skating and my worst vear com-
peting was the year that I ate ter-
tibly,”” admits Christine Hough,
1990 Canadian pairs figure skating
champion and Olympic contender.
“E thought that by being thinner,
I would be more successful. In-
stead, | had cut important
nutrients from my diet.

“As a result, both my training
and. my health suffered. I started
to look at the four food groups
and what 1 wanted to eat, basical-
ly out of interest. | figured that if
1 was interested in what I was do-
ing and if I was interested in
nutrition, then it wouldn’t be as
boring to maintain my weight.

“YT eat three, sometimes four
times a day,”’ added Hough. ‘“‘It
depends on my schedule for train-
ing. I try. to have small portions
of the foods that I really enjoy
and { try to eat plain food, not a
lot of sauces. If I’m in a restau-

rant and I have to make a choice
between chicken cordon bleu
that’s breaded and fried, and a
plain broiled steak, .I choose the
steak. If I want to have pasta,“
ask for the sauce’cn the side and I
stick to the tomato-based sauces
rather than cream sauces.’”

Josee Chouinard, 1991 Cana-
dian figure skating champion,
concurs with Hough. ‘I am very
careful to eat three meals a day
and | try to eat wholesome food.
Sometimes on the road, though, it
is difficult to maintain my eating
habits because of stress and food
availability. My favorite food is
salad with some kind of protein
such as beef, chicken or seafood.”

Favorite recipes from
Tewksbury, Chouinard and other
Olympic athletes are feaiured in
the Beef Information Centre’s
most recent booklet, Beef for
Peak Performance. The forward.
features sports nutritionist, Dr.
Marielle Ledoux of the Sport
Medicine Council of Canada.
Copies of these booklets are
available free of cirarge by contac-
ting your provincial Beef Infor-
mation Centre office, or by writ-
ing to the Beef Information Cen-
tre, §90 Keele St., Suite 442,
Toronto, Ontario M6N 3E3.

Buns (2)) (2) Master

ATS THE TASTE

f 100% WHOLE WHEAT OR WHITE

HAMBURGER

per dozen
Reg. 1.49

i BUN

A 126 Philip Avenue
North Vancouver © 984-3111
* Limit 2 loaves per customer with this ad.
Offer expires Monday, Aug. 3, 1992

colorful too.

To make curried baked rice,
saute the raw rice in the butter,
tossing until lightly browned, stir-
ring constantly, Turn rice into
casserole. In additional butter,
lightly saute a chopped onion, a
chopped appie and 1% teaspoons
curry powder. Add the two cups
water, bring to a boil and turn
onto rice. Some people like a few
raisins added to this. Pine nuts or
slivered almonds are good, too.

The advantage of doing all your
cooking in the oven is obvious —
hey, are we lazy or what? Oven
dishes if well sprayed with non-
stick are a breeze to clean.
Everything is ready at once and
you don’t have to watch it.

Of course, wien the mercury
hits 25°C it’s back to the
barbecue!

Small packages of white cake
mix can be the basis of delicious
fruit desserts. | must admit that !
rarely use them, preferring to
prepare my cake batter from
scratch. But listen — I don’t have
to race to an office every morn-
ing! I pour my coffee in my
kitchen and step down two steps
to my ‘‘office.”’

I can sit at my desk in P.J.s at
3 am. if [ want to. The more I
putter around in the kitchen, the
more material I have to write.

Baked Fresh Fruit

with Cake Topping
1 pouch size white cake mix,
prepared as directed
2 cups fresh fruit (seasoning sug-
gestions follow)

Y cup sugar (or less, depending
on the fruit)
2 tablespoons butter

Spray a medium, round casse-
role dish with non-stick. Prepare
the fruit of your choice, turn into
casserole, sprinkle with sugar and
seasonings and dot with bits of
butter. Pour prepared cake mix
over and bake as directed on the
package. The usual directions are
35 minutes at 350°F but cake
mixes are very stable — they can
be baked anywhere from 325°-
375°F without too much harm. _

If your fruit is firm (e.g. ap-
ples), cut thin and keep the heat
on the low side. Blueberries cook
fairly quickly. Peaches need skin-
ning — dip in boiling water for.a
few seconds. Apricots don’t need
skinning but cut them in quarters
if small, eighths if large.

Sease aings — Apples: you can’t
beat either cinnamon or nutmeg:
Peaches: rub % teaspoon almond
extract ‘into the sugar.. Plums:
cinnamon is my choice. Pears: I
don’t like them so who knows?
Try a pinch of allspice. Berries:
what could possibly improve the -
flavor of strawberries, raspberries
or blueberries? Perhaps add a bit
of vanilla or almond extract. (4
teaspoon) to the cake mix but
don’t fool around with the ber-
ries, ;

Any of these desserts can stand
alone but not many of us will turn
down a big scoop of vanilla ice
cream or fresh whipped cream.
Cool Whip or diet topping are 2c-
ceptable substitutes.

N. Shore churches join
March for Jesus event

ON MONDAY, Aug. 3 (B.C.
Day), thousands of people,
many of them from North
Shore churches, of many
denominations, races, and af-
filiations will march to the
Plaza of Nations by B.C. Place
Stadium as part of the March
for Jesus.

Tne March for Jesus will in-
clude more than 4,000 people
of all ages and races repre-
senting more than 100 churches
of various denominations and
affiliations. Fourteen of the
churches are from the North
Shore. :

The diverse group of par-
ticipating churches represents
an unprecedented expression of
unity among Christians. in .the
Lower Mainland area and the
North Shore,

The purpose of the march is
to lift up the name of Jesus in
joyful celebration. The March
for Jesus is not a protest, but a
march for Jesus. It will be.a
jubiliant,” colorful, musical
procession of thousands ex-

praise and.”
in song. |
and pen-—
the festive ©

pressing prayer;
proclamation
Bailoons, banners,
nants ‘will mark
nature of the march. |
One of the foundezs of the
March of Jesus, Graham Ken- |
drick, will be leading the Aug. [
3 march. He will be broad-
casting live from the Plaza. of .
Nations via KARI Radio 550.
Kendrick is well-known, |
around the world as a song- .
writer, worship leader, and re- |
cording artist. His latest re-, ~

cording, Crown Him, has been .. . Eg

released by Hosanna Music aitd
will be used in the Aug. 3
march. .
The rehearsal will be held at.
the Plaza of Nations’ at 11° -.
a.m., and the march will begin .
at 2 p.m. There will be three
march routes beginning at three
separate locations (City Hall, -
Sunset Beach, Oppenheimer.
Park), but all ending’ at. th
Plaza‘of Nations. 4
For information call 875- .
8515.

SEARS

Sears Service Centre,
2820 Underhill, Burnaby, 420-8211
We service what we sell!

NOW AVAILABLE ON MOST
MAJOR BRANDS

OQ Appliances O Refrigerators OQ Electronics O Lawn Mowers
Phone for appointment

420-8213