Muncie Times, Muncie, Delaware County, 20 August 1992 — Page 30

The Muncie Times, Thursday, August 20, 1992, Page 30 Darker vegetables more nutritional than lighter ones

Surprise your friends with your knowledge of mustard lore on National Mustard Day. Here are some mustard facts to know and tell: * The first food ever put into a tube was mustard. * Like wheat, mustard is harvested with a combine.

* Scientists have discovered a way to make plastic out of mustard plants. * The caloric value of mustard flour is about 4.3 calories per gram. * Chinese mustard is a blend of only two ingredients: mustard flour and cool water and can be made

at home. SOURCE: “The Proper Mustard” published by The Mount Horeb Mustard Museum Fresh vegetables rate a very high mark on the nutritional scoreboard. They are full of vitamins and mine-

rals, yet low in calories. The nutritional value of fresh vegetables can vary, however, with the way you buy, store, clean and cook them. Jim Richter, director of produce merchandising for Marsh Supermarkets, Inc. offers these tips to get the most from your fresh vegetables. * When you buy, remember that darker is better when it comes to nutritional value. Dark green lettuce leaves contain more nutrients than lighter inner leaves. * To prolong the life and nutritional value of fresh produce, wrap it in plastic and store it in the refrigerator or other cool, dark, dry place. Once peeled, sliced or chopped, vegetables begin to lose nutrients. * Over-cooking takes vitamins and minerals from vegetables. Recommended methods to cook vegetables include: steaming, stirfrying and microwaving. Source: Jim Richter, director of produce merchandising for Marsh Supermarkets, and For Your Good Health, newsletter published by the Community Relations Department at St. Francis Hospital Center in Beech Grove, Ind. Don’t change that healthy potato into a fattening meal. Potatoes are low in fat and high in potassium, vitamin C and fiber. Here are some healthy additions: * Instead of sour cream, top with plain low-fat yogurt, salsa, or a mixture of lemon juice and ground pepper. * Mash potatoes with buttermilk, which, despite its name, is far lower in fat than whole milk. You’ll save 4 or 5 grams of fat per serving. * If you crave fries, choose thick steak fries. They

absorb less oil. To make your own: Cut unpeeled potatoes into thick sticks, toss with the smallest amount of vegetable oil that will coat them and bake on a cookie sheet until tender. * Leave the skin on scalloped potatoes (to keep the fiber high) and use skim milk and just a dab of margarine. Source: June 1992 issue of Men’s Health magazine At your end of the summer barbecues, try marinating the meat to flavor and tenderize it. Marinades of all kinds are commercially available. For instance, according to Dave Young, meat merchandiser at Marsh Supermarket, the marinated meat products available at Marsh are marinated in products customers can purchase in the store. You also can make your own marinade. Basically, a marinade consists of an acidic liquid (wine,, lemon juice or vinegar), spices and oil. To use marinades safely: * Marinate in glass or plastic. Marinades contain acid. The process may take several hours, so you need a tray or bowl which won’t be affected by acid. Avoid metal pans. * Marinate in the refrigerator. While the acid in the sauce will slow bacterial growth, it won’t stop it. So anything to be marinated over an hour or so should steep in the refrigerator. Source: The Safe Food Book: Your Kitchen Guide published by the United States Department of Agriculture Food Safety and Inspection Service

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