DINNER SPECIAL-20% OFF!
Roast Lamb — “Arni Psite”

-__*tender: lamb seasoned & roasted to perfection,

February 21 - March 9 ‘
: iDine-in only i
Kostas ‘TAVERNA

“A fun place.to dine”

m

“Ses: Parkgate: Vilage Shopping Centr

Favorites made healit

If your family is like most
Canadian families, chances are
there are four or five favorite
dishes they want to eat regularly.
Despite best intentions, however, these
tasty staples may be high in fat, especially
sarurate:? fat. To address this issue, the
Heart and Stroke Foundation has published 2 new booklet,
Now You're Cooking Heart Smart Everyday favorites!

Sponsored by an educational grant from Becei, this booklet
recommends three simple principles when shopping for and
preparing foods:

@ reduce your toral fat intake, particularly saturated far;
B of the fat you do eat, favor unsaturated fat;
@ increase dictary fibre.

Rut following these principles doesn’t mean you have to
abandon those family favorites.

According to Lise Smedmor, a registered dietician, miscon-
ceptions about food and nutrition often create a gap berween
people’s attitudes and their behaviors.

“For example, people often think healthful cating means giv-
ing up favorite foods or that healthy cating takes too much time.
‘this simply isn’t true. Perceived obstacles ... can be conquered
with a few practical changes to fit individual lifestyles, tastes and
preferences.”

So instead of tossing the recipes for your family’s favorites,
make a few changes and put a heart-healthy ovist on the every-
day dishes you like to serve.

Caretul substitution of ingredients is one step toward trans-
forming family meals for heart heairhy eating:

@ instead of butter and shortening, both of which are high in
saturated fat, choose a vegetable cooking oil or a soft, non-
hydrogenated margarine that is low in saturated fat;

@ use yogure or low-fat mayonnaise instead of regular mayon-
naise. Even making it a haif and half mixture reduces the
amount of fat;

 iry substicuting lower-fat meat alternatives, such as legumes
and tofu, for some of the meat in family favorites;

@ to help boost fibre, choose whole grain breads and rolls, as
well as whole wheat pasta, whole grain cereals, brown and wild
rice;

@ if your recipe calls for cheese, select one that is less than 15%
milk fat (mi!k fat is shown as M.F. or BF. on the label). [fit calls
for milk, use skim or 1% milk;

@ sclect leaner cuts of meat, and remove skin from poultry and
fish.

@ replace up to one-third of the oil called for in salad dressings
or marinades with an equal amount of broth, frozen juice con-
centrate, vegetable purces, or strong tea.

These simple tips can also be applied to desserts for heart
healthy cating.

COO e eee eee REECE OLEH CCAR EERE EEE OSE UOTE DO EDO EOSEE DESEO LEER DOE EH OSOSEEEO OSE H RECS OEE IE ESTEE CE CORE HORE OET EDO OSE

Warm up with organic veggies

This fantastic stew will into 4-inch, dice

Add the mustard (adjust to
taste) and molasses and contin-

to taste

WG) Mesee Be West Yas!

warm any cold winter night.
For more adventurous souls,
the vegerable selection is open
to customization.
Time: 45 minutes
Yield: 4 servings
1 large organic
chopped
1 organic leek, white and
light een parts only,
chop,
organic celery stalks,

chopped
2 Thep. olive oil

2 organic carrots, chopped

2 organic parsnips, peeled
and chopped

2 large organic potatoes, cut

onion,

I Tbsp. chopped fresh dill, or
1 tsp. dried

1 Tbsp. chopped fresh marjo-
ram, or 1 tsp. dried

1 c. chicken or vegetable
stock

14 c. water

1 organic red bell pepper,
chopped

2 «. sliced organic mush-
rooms

2. c. organic beans (white kid-
ney, navy, or garbanzo),
cooked (drained and rinsed if
canned)

1 Tbsp. Dijon mustard

1 Tbsp. molasses

Salt and ground black pepper

In a heavy pot, saute the
onions, Ieck and celery in the
oil until the onions are translu-
cent. Stir the carrots and
parsnips into the por. Add the
potatoes co the sauteing veg-
etables, along with the dill,
marjoram, stock and water.
Bring the stew to a low boil.

Stir the peppers, mush-
rooms and beans into the pot.

ue to simmer for about 10 min-
utes, until the potatoes are tcn-
der. Add salt and pepper to
taste, and serve with a hearty,
whole grain bread.

—This recipe is courtesy of
Casendia Organica, a West
Vancouver-based company. See
page 30 for more on Cascadia.

“BEST THAI FOOD IN TOWN”
North Shore New Readers Choice '96 Awards

4, COP OAYS:A WEEK 5!
North Van & GaStewn

= : FOR “ME “cafinot beused with other offers -Dine-iA only
FR E {within 10 km, min order $20)
NORTH VANCOUVER

157 Chadwick Court « Waterfront « Lonsdale Quay
(next to the SeaBus terminal above McDonalds)

Tel: 987-2009 or 987-2728

DOWNTOWN

100 Water St. (Gastown)
(1 block east of Steam Clock)

Tel: 331-1600

FREE PARKING 6PM-2AM:SAT..& SUN. 11AM-MIDNIGHT-

For any of us, a life story begins with a name.

Yet because millions of children ground the
werkd are not redistered at birth, intr life
stories Gtunat begin. They do nei officially exist,

Through the UN Convention ont the Biahis of

the Child, UNICEF is working to ntake sure ne
QE

child is denied their right to a life story, to a tine

and a nationality

Please, Give when you sev the orange bow and buy
UNICEF cards aiid gifts: Let the stories begin

unicef

United Nations Children’s Fund

Where chitdren’s rights come first.

SAME GREAT
TASTE

Casual Comfort
Traditional Style
Service with Personality

e ‘
SPECIAL

$4 6 Fated Table d'éte

(3 COURSE MEAL) THRU FEBRUARY
(Valid until March 7/98)

Wide Variety of West
Coast & European Cuisine

Restaurant

Reservation Tel: 929-9411
1734 Marine Drive, West Vancouver