34 — Wednesday, March 25, 1998 — North Shore News

a chef
in your kitchen

- A recent publication
written by Artemis P
Simoponios M.D., presi-
dent, Center for
Genetics, Health and
Nutrition, Washington
D.C. analyzed the nutri-
tional composition of
the diet of Crete.

Crete is the fifth largest
istand in the Mediterranean
Sea. Today, this mountainous
isle, is an integral territory of
Greece. For thousands of years
agriculture, fishing and, more
recently, tourism have been
the chief source of wealth.
Important agrarian products
include oranges, grapes, olives,
wheat and rice. Sheep and
*~“Poats are raised, and since the
40s a poultry industry has
been developing with success.

The dict of the population,
(just under 600,000 ) has
remained relatively unchanged
for the past 4,000 years.

Dr. Simopoulos says this
diet is “the key to good
health, longevity, and natural
weight loss.

“It is much more than a
‘Mediterranean diet. It is a dict
that is balanced in essential

north shore news

fe ROOD

| Go od health? Eat

NEWS photo Cindy Goodman

SALMON, like the spring held here by Kirsten Davidson of the Crab Shack on
Dollarton Highway, is rich in Omega 3 fatty acids.

fatty acids, which is not the
case with the diets of the other
countries around the
Mediterranean.

“This diet keeps the Cretan
population relatively free of
the scourges of Western civi-
lization: cancer, heart disease,
obesity, diabetes, depression,
and Alzheimer’s.

The key relevance of this
nutritional profile is the exten-
sion and contirmation of the
Omega Plan. This methodolo-
gy emphasizes the importance
of monounsaturated fatty acids
in our food intake.

Here are some guidelines:
§ Eat foods rich in Omega 3
fatty acids. Example: fatty tish
like salmon, tuna, trout, her-
ring, mackerel.
@ Use monounsaturated oils
like olive and canola oil as
your primary source of fat.
§@ Eat more vegetable pro-
teins, peas, beans, lentils and
nuts.

Ear seven or more servings of

truit and vegetables each day.
Particularly important are the
dark leaf vegerables.

B Avoid fatty meats, and the
high intake of dairy far.

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1405 Pemberton Ave., N.Van

985-6237 or 831-7999} ce

Bridal Showcase

Sunday March 29 1:30

- 5:00pm

‘North Shore V Winter Club

For brides an. and a guest.

@ Reduce your intake of trans-
fatty acids, deep-fried foods,
snacks, food mixes and low
cost convenience foods.

For more detailed intorma-
tion look up the dozens of
books and scientific articles the
good doctor has written. They
are available in most libraries.

Our formulas this week pay
homage to the dict of Crete.
Try these recipes, they will
serve vou and your family well.

Pepper Salad
6-8 oz. red bell pepper

6-8 oz. green bell pepper
6-8 oz. yellow bell pepper

9G

1 large clove of garlic
salt to taste
3 Tbsp. virgin olive oil
2 tsp. tarragon vinegar
30-12 calamata black olives
4 oz. feta cheese

Method: Select firm and
pertect large peppers. On a
B.B.Q. grill or east iron grid-
die g gail ‘the whole peppers
until the skin is charred and
start splitting. Remove from
heat and cover with cloth —
cool for 20 minutes. The pep-
per skin should slip of easily.
Remove core and seeds — cur
the flesh into long batonettes.
Arrange on a serving platter.
Mix together the crushed gar-
lig, salt, oil, and vinegar.
Sprinkle on top of the pepper
slices. Garnish with greek
black olives and Canadian feta
cheese. If imported feta is
available, it is probably made
from goat’s milk, A succial
taste treat. Wrap and chill an
hour or so before serving.

Scabetch

3 4 1b. mackerel fillets (fresh

or frozen) if none available

use snapper fillets

2 Tbsp. all-purpose flour

¥ c. good quality olive oil

8 oz. onions, julienne cut

5 oz. julienned green pepper

3 garlic cloves

% top. cayenne pepper

1 tsp. allspice

3 Tbsp. chopped cilantro

1 tsp. chopped fresh thyme

2 medium bayleaves

salt and pepp=r to taste

1% c. white wine vinegar
Method: Dust the fish fl-

lets with flour. Seiect a heavy

non-stick skillet, add 4 of the

Pa Ceo tea ad

rank

FeRN Pree

Cosan Fine Furniture is opening its doors to the public.
In the past, Castani has been selling primarily to dealers and wholesalers exclu-
sively — but now, in celebration of the store's new opening, the public can come

in and browse without an appointment

Castani has been in Mexico for more than 20 years. With over 20 stores down
south, the newest branches have just opened in Miami and North Vancouver.

Quality Furniture Direct from Mexico

less meat like Crete

oil, saute the onions, peppers,
garlic ada all the spices —add
the vinegar, simmer covered
10 minutes. [f there is evapo-
ration add some water. In
another frying pan add the rest
of the oil and try the fish until
golden. Remove to a paper
towel, pat off the excess oil.
Place fish pieces into a serving
dish, and spoon an the
sauteed vegetables and vinegar
mixture. Arrange to have good
coverage af all the fish pieces.
Cover with a plastic wrap and
refrigerate for nvo days. Serve
on lettuce leaves garnished
with Kalamata olives and
cilantro sprigs. A wonderfully
tasty novel item. Present with
a cold bulgur salad. Serves 4-6
persons.
Bulgur Wheat Pilaf with
Vermicelli

1 4c. bulgur wheat
2 Tbsp. good olive oil
2 oz. uncooked vermicelli
noodles (broken into 3-4
inch pieces)
2 c. water or vegetable stock
salt to taste

Method: Wash the bulgur.
Place oil i into heavy saucepan,
heat to medium, add the raw
vermicelli noodles. Stirfry until
golden brown. Add the bulgur
wheat and stir well, Pour in
the liquid and add salt to taste.
Gently stir once. Bring to boil
and then reduce to simmer,
covered. Cook about 20 min-
utes. Remove lid, let stand a ~
few minutes. Serve with meats,
or any all vegetable and bean_
preparation or great on its
own. Garnish with parsley”
sprigs.

manager Gabriela Martinez

Coocanis warehouse/showroom displays a wide selection of samples available for pur-
chase. Or order directly from their catalogue. Special orders are also available,

New shipments are expected soon, so come and see Castani’s wonderfully unique crafts-
manship and fine quality furnishings today.

Choose from Rustic, Cracked Painting or European Classic styies.all manufactured in Mexico.
And in celebration of the store's opening, there will be no GST or PST on any purchases.
Castani is wuly a family affair. They offer quality goods and unique ideas for any home. Javier
Martinez (Director), Gabriela Martinex{Manager) and Mary-Carmen Martinez (Sales
Manager} invite you to explore the world of fine imported furniture available today.

OPEN HOUSE
THIS WEEKEND

Come enjoy FREE Mexican appetizers: & ¢ entertainment.

Come & see the latest ideas in
EPhoneymoons Bdecorating Bapparel Beifrware
@wedding cakes Sond lots m more

To register please call
Sue 929-1220
Peggy 987-9623 Rusiic Dining Cabinet

with handpainted doors $879

Oxford Dining Cabinet $2530 ArmoirelEntertainment Loveseat (couch chair avail.) "$508

sh Strawberry Pie

tos | & | CASTANI FURNITURE a
estlynn Bakery Gs 7 "

199 LYNN VALLEY RD., LYNN VALLEY CENTRE 985-1622 Both Specials Valid ‘March 20-April 5 1998 y

tstoeme LEV, LMVVAEY CENTRE 806-1622, Boh Spel ali

Strawberry Pies
subject to Strawherry
availibility