Alberni Valley Times from Alberni, British Columbia, Canada • 17

Friday, March 15, 1991, ALBERNI VALLEY TIMES, Fort Alberni. B.C. 17 Fats today's 4-letter word Avocados capture the spirit Today's meats have considerably less I at than 10 years ago, she states. MacDonald noted that beef is 50 per cent leaner, pork 23 per cent leaner. In fact, a serving of sirloin steak has as little fat as an e-qual serving of roast chicken, without the skin, or as little fat as 'A cup of regular cottage cheese.

Consumers have misconceptions about sources of fat in the diet. Referring to tire NIN study, Mac-Doriald noted that 20 per cent of respondents did not know that margarine was high in fat and only onc-lhird identified nuts as high in fat. Educators and health professionals need to emphasize the hidden fats in the diet; salad dressings, oils, spreads, sauces, gravies, deep fried foods, rich desserts and pastries. Many of these hidden fats are added during food preparation and cooking. Steaming, poaching, broiling and roasting are lower fat cooking methods than frying or deep frying.

The attached chart shows you more ways to reduce the fat in your diet without sacrificing dining pleasure. EASY WAYS TO REDUCE YOUR FAT INTAKE Much of the fat in the diet is invisible. Knowing where to find it and making simple substitutions can help you reduce your fat intake. GRAMS OF CALORIES Grilled seafood with avocado sauce Saturates! Polyunsaturates! Triglycerides! Lixproteins! Cholcstcrol-frcc french fries? The war on fats is full of confusing and contradictory information. "Health and Welfare Canadas new nutrition recommendations advise us to limit the fat in our diet to 30 per cent of caloric intake, states Helen Bishop MacDonald, dietician and co-author of The Canadian Dietetic Association's book, at Well, Live Well.

But consumer focus group studies have shown that very few people understood this statement. Despite this lack of specific know-how, the majority of Canadians feel that they have already taken steps to reduce their fat intake. These arc the findings of a consumer survey on fat and fibre by the National Institute of Nutrition (NIN). The most significant aspect of the NIN study is that while seven out of 10 respondents arc concerned about fat, 68 per cent claim they are unlikely to decrease fat further. Part of this reluctance to change can be attributed to lack of knowledge, says MacDonald.

Consumers feel that they have already made the obvious changes to their eating habits. The most frequently mentioned changes include buying lower fat products and lean meats, avoiding fried foods and trimming visible fat from meat. According to MacDonald, Canadians are fortunate to have such a wide selection of lower fat dairy products and lean meats. WONDER YEARS FAMILY DAY CARE Provides quality daycare 12 mos. -12 yrs.

Staff fully qualified in infant CPR Ph. 724-9653 If there was ever a frail that is the perfect complimcnl to Southwestern food, its the California avocado. In fact, the word avocado speaks strongly of the adventure and history often associated with Southwestern food. Avocados first came to California in the mid-180Os from Mexico and Central America. Today they arc grown throughout Southern California, starting near San Luis Obispo (north of Santa Barbara) and heading south to San Diego, at the California-Mcxico border.

One of the things most folks enjoy about California avocados is their rich, nutty flavor. And to this day, their favorite way to enjoy avocados is to mix up a bowl of guacamolc and serve it with tortilla chips or vegetable dippers. But with the popularity of Southwestern food, Canadians arc discovering that California avocados are so versatile they can easily go beyond guacamolc, to become a very special ingredient in a delicious Southwestern meal, such as the one pictured here. The meal starts with Grilled Seafood and Creamy Avocado Sauce. Although beef, pork and chicken are the standard meats used in Southwestern cuisine, seafood is also a good and healthy choice.

This recipe lets you choose your favorite seafood, which is basted in a Lime-Cilantro Basting Sauce while its on the grill. At serving time your family and friends will ask for extra helpings of the Creamy Avocado Sauce, made with delicious, potassium-rich California avocados. The avocado sauce also makes a perfect topper for baked potatoes or a fresh, tossed salad. If you like rice, then Quilted Southwest Rice could easily become a favorite recipe from your kitchen. It combines rice, three kinds of cheese and yogurt and is seasoned with green chilies, pimienio and red pepper sauce.

The quilting effect is created during the last five minutes of baking with squares of Jack and Cheddar cheese. The finishing touch comes from crescents of California avocados. The rice in this recipe is a good source of complex carbohydrates; the cheese provides plenty of protein. The avocados Alberni School of HAIR DESIGN Cuts Colors Perms Sets Streaks More Haircare at Affordable Prices Thinking of a new career? 1991 Classes March, May, September October Mexican entrees. You can also use it as a dressing for tossed green salads or fresh fruit.

Quilted Southwest Rice 4 cups (1 1.) cooked rice 2'A cups (625 ml) shredded Jack cheese 2'A cups (625 ml) shredded Cheddar cheese 2 cups (500 ml) low fat cottage cheese 1 cup (250 ml) low fat plain yogurt 1 can diced green chilies 1 jar diced pimiento, drained. 5 to 10 drops red pepper sauce 4 slices each Jack and Ceddar cheese 2 medium ripe California avocados, seeded, peeled, cut into crescents 1 small red bell pepper, cut in triangles. In a large mixing bowl combine rice, shredded Jack and Cheddar cheeses, cottage cheese, yogurt, chilies, pimiento and red pepper sauce. Mix until blended. Pour into a greased 2'A quart3 1.

casserole. Cover and bake at 350 degrees F180C for 40 to 45 minutes. Remove cover and top with Jack and Cheddar cheese slices in a checker board pattern. Return to oven, bake five minutes longer, until cheese melts. Garnish each square with an avocado crescent and a red pepper triangle.

Serve remaining avocado crescents at table. Makes 16 servings. could send her manuscripts to. There is a comprehensive book on the market called Market Guide for Young Writers. It is by Kathy Henderson and distributed in Canada by the Raincoast Book people.

By the way, Henderson also has published a book called Market Guide for Young Artists and Photographers. There are two great resource books available to young people. They were released on the market just February 15, so they are certainly up-to-date. These books would be valuable to teachers as well. complete the nutrition picture -they are low in sodium and they contain absolutely no cholesterol.

The final element in this delicious meal is a Southwestern Spinach Salad, which teams spinach leaves with jicama, papaya and the rich, nutty flavor of California avocados. Serve this healthy salad with Spicy Chili Dressing. Grilled Seafood with Creamy Avocado Sauce Lime Cilantro Basting Sauce 3 tbsp. (50 ml) fresh lime juice 3 tbsp. (50 ml) fresh cilantro leaves (or 1 tbsp.

dried leaf cilantro) 1 tbsp. (15 ml) avocado oil 1 tbsp. (15 ml) thinly sliced green onion. In a blender or food processor whirl together all ingredients. Use to baste your favorite barbecued seafood.

Creamy Avocado Sauce 2 med. ripe California avocados, peeled, seeded and mashed. '2 cup (124 ml) nonfat plain yogurt 'A cup (75 ml) avocado oil (or vegetable oil) 2 tbsp. (25 ml) fresh lemon juice 1 to 3 cloves garlic, crushed Vi tsp. (2 ml) seasoned salt Vi tsp.

(2 ml) sugar Vi tsp. (1 ml) ground cumin 5 to 10 drops red pepper sauce Combine all ingredients in a food processor or blender. Whirl until smooth and creamy. Makes two cups500 ml sauce. This recipe makes a great topping for baked potatoes and In separate bowl beat: 2 eggs, add; 1 'A cups milk 'A cup vegetable oil 1 cup pumpkin Add to dry ingredients, stir just to mix.

Spoon or pour into paper-lined muffin cups. Bake at 400F for 20 minutes. Q. My preteen daughter is something of a storywritcr. Shed love to see if there are some publications that would print her work.

Could you tell us where she could write to? Angie Van Cranbrook A. You would be utterly amazed at the number of publications she 3080-4th Ave. 724-4621 SWANN HOT TUBS ACCESSORIES bartle gibson co. ltd. PLUMBING, HEATING, ELECTRICAL INDUSTRIAL SUPPLY the 20-minuteSupeLCircuit oss of body te Increases your; cardio vascula ones strengthens muscles Increased energy level Living well JUDITH MATHEWS Q.

You seem to be on a roll with helpful hints. I need to know some cheap ways to keep my skin nice. What can you tell me? Andrea Nelson, B.C. A. You sound desperate -1 better write fast.

To make your skin dewy and soft for oil or normal skin, whip up a paste of 'A cup instant non-fat dry milk with enough water to moisten. Gently massage into the skin, then splash off with tepid water. If you want to revitalize dry, skin, blend one egg yolk, one tbsp. honey, Vi tsp. almond oil and one tbsp.

plain yogurt. Gently pat mixture on face and neck. Avoid the fragile area around the eyes. Leave on for 20 minutes. Splash off with warm water.

If you are fair Andrea, you may use rice flour as your dusting powder on your face. ust remember to brush off the excess. Good luck on your cheap beauty quest. Q. I make a lot of muffins in our house.

They usually contain raisins, nuts or chocolate chips. I froze a lot of pumpkin in the autumn. Got a recipe I could incorporate pumpkin puree into? Charlene Rossland A. This one will use a cup per recipe. It makes about 20 nice size muffins.

PUMPKIN CHOCOLATE CHIPMUFF1NS In a large bowl mix together: 3 cups flour 2 tbsps. baking powder 1 tsp. EACH salt, cinnamon, nutmeg 1 cup brown sugar 1 cup raisins 2 cups chocolate chips MID aiNESSieENIRE 4920 Argyle Street LARGEST Selection of Vitamins Bulk Foods Free Nutritional Counselling By Certified Nutritionist Wholesome Foods SkinHair Care Athletic Supplements and More! WE WILL BEAT ANY PRICE! ALBERNI HEALTH MARKET 723-3912 The Vitamin Experts 4744 Johnston Rd. i 4.