The Miami News from Miami, Florida • 15

Thursday. May 5, 1977 The Miami News HAZEL 3B BEV BENNETT CMcaat tun-Timii Here's best way to get fiber BEV BENNETT I.I Your quick meal tonight CHEESY FLORENTINE BOWL 1 pound ground beef cup chopped onion 2 cans (10 ounces each) Condensed Chicken Broth 2 soup cans water 1 Vi cups uncooked fine noodles 1 package (10 ounces) frozen chopped spinach 1 cup shredded Cheddar cheese 1 tablespoon soy sauce teaspoon salt In large saucepan, brown beef and cook onion until tender (use shortening If necessary); stir to separate meat. Pour off fat. Add remaining ingredients. Bring to boil; reduce heat.

Simmer 10 minutes or until done. Stire occasionally. Makes about 8 cups, 4 to 5 servings. and pears more often than something like bananas, and prepare beet tops as well as the beets. CRISPY BROCCOLI CASSEROLE 1 'j pounds fresh broccoli 2 eggs, slightly beaten 1 teaspoon minced onion Vj teaspoon salt 1 teaspoon Worcestershire 2 tablespoons grated cheddur cup butter, melted 2 cup bread crumbs teaspoon pepper Prepare broccoli by washing and trimming off tough end.

Slash stalks almost to flowerets. Cook In 'j cup boiling water with salt, covered, until tender-crisp, about 10 minutes. Drain. Layer in 1 -quart buttered casserole. Mix together eggs, onion, salt, Worcestershire, Cheddar and 2 tablespoons melted butter.

Pour over broccoli. Add bread crumbs and pepper to rest of melted butter. Spoon over broccoli and pat down. Be sure to cover broccoli flowerets so they aren't directly exposed to heat. Bake in 350-de-gree oven for 30 minutes.

Makes 4 to 6 servings. Storief touting the benefits of a high-fiber diet had people stocking up on bran cereals and bran products as never before. But for those who don't enjoy bran, eating a good variety of fresh fruits and vegetables is a fine alternative, A recent experiment conducted by the U.S. Department showed that volunteers eating test diets high In fruit and vegetable fibers responded In much the same way as has been reported for persons eating diets high in cereal-bran fiber. Advocates of the high-fiber diet claim it pre- vents cancer of the colon, divertulosls and constl-, patlon.

Researchers haven't determined how much fiber is necessary to obtain the beneficial effects and yet minimize any adverse effects. Just some simple substitutions should Increase fiber without doing any damage to the digestive system. These alternatives were given by the Beltsville (Md.) Agricultural Research Center during USDA experiments. Substitute fresh fruit for fruit juice; serve broccoli instead of peas; offer raw instead of cooked carrots; include apples, berries, pineapple 'XL4 to ZY7. We have landed on a strange planet.

We are now testing for signs of life." Want to go meatless for a change? JUDY MOORE Cltlctgt Sun-TiniM -interested in becoming a vegetarian? There are a number of publi-cjtions available you might find helpful in getting started eating nteatless meals. rhe following list of books are suggested reading by the experts at the North American Vegetarian Society. The society, formed in 1974, coordinates the vegetarian movement throughout the U.S.A. and Canada. information book on basic vegetarianism is: "Eating For Life" by Nat Altman (Quest $2.45) "The Ten Talents Cookbook" by Frank and Rosalie Hurd (Hurd, $195) is an encyclopedia of good vegetarian cooking.

'The XXIII World Vegetarian Congress Cookbook" by Freya Din-shah (North American Vegetarian Society, $3) contains menus and recipes used at the XXIII world Vegetarian congress in 1975 at the University of Main at Orono. "Rx Recipes" by Doris and Dr. Lloyd Rosenzold (Hope, $4) is a manual of healthful cookery featuring cholestrol-free dishes. "Oats, Peas, Beans and Barley Cookbook" by.Edyth Young Cott-rell (Woodbridge, $3.95) offers recipes revoling around these four food items. "Laurel's Kitchen" by Laurei Robertson, Carol Flinders and Bronwen Godfrey (nilgirl Press, $12.95) is a new book that gives information on diets, as well as recipes and includes nutrient com-positon of foods and daily allowances.

The books are available at health-food stores or book stores. If you have trouble finding the first five books, they can be ordered from the society. Seid a check, for the amount of the book, with the title, author and request to: North American Vegetarian Society, 501 Old Harding Highway, Malaga, NJ. 08328. No extra postage charge iS necessary).

Joanne Milkereit, a dietician and home economist, recommends this book for beginners to vegetarianism. It's called "Diet For A Small Planet" by Frances Moore Lappe (Ballantine, $1.95) ''People have a problem not getting enough protein," said Miss MUkereit. "The reason I like this book Is because of the emphasis on. prptein. It explains how to match incomplete vegetable proteins.

The last half of the book is devoted to recipes and tells what percentage of daily allowance you get with that recipe." Inflation Beaters Norman H. Stark You can save oh baby oil Here's the new "Stay-Tached" top. Lift the Opener, (Actual Size) and the can is opened. Push back the opener, and it vS I SV lays flat, out of the way. It's the top that stays with the 1 LA a great ecological idea! I JS -j A baby's cry at night means "get on the double" and moms and pops do exactly that.

As a matter of. fact, when our children were batties, I have seen their mother jump out of bed seconds before the cry-was heard. Talk about ESP! Some of the most common causes of skin discomfort are dryness and irritation. Frequent bathing, even with the mildest' soap, removes natural oils which should be replaced. And replacing the oils serves another most important purpose in that they act as a barrier to help in preventing excrements from irritating the delicate skin.

If your baby's pediatrician recommends baby oil, here's a formula that can save you some money You'll need two tablespoons of ALMOND OIL, eight tablespoons of-OLIVE OIL (best grade of pun-, ty) and a few drops of PERFUME, if desired. Thoroughly mix all ingredients and store in glass or plastic bottles. (Like any chemical product you use at home, you should store this one safely, label it listing ingredients and noting any cautions -and keep it out of reach of Enjoy the same great taste of ice-cold Coca-Cola, now in the 8-ounce size. Compact for easy storage. Quicker to chill.

An easy-carry 8-pack. Buy a couple today. "Coca-Cola" and "Coke" are registered trade-marks which identify the same product o( The Coca-Cola Company Bottled under the authority ot The Coca-Cola Company by: The Coca-Cola Bottling Company of Miami, Inc..