,
The era of the four b ic food
group . over. As new re e rch on
nutrition show , the rule have
changed. ow, nutrition and health
experts agree that Americans hould
eat "Five-A-Day" for better health­
that' five ervings of fruits and/or
vege ble e ch day.
"Eating t le t five fruits and
vegetables day is a great habit for
both adult nd Children," ays
Jenifer Lang, author of Jenifer Lang
Coo for Kids. "Children love the
weet te of fruits, and if they're
taught healthy eating habits at a
young age, they'll have a better
chance of eating healthy throughout
tbeir adult years."
The good news is that the Five-A­
Day goal' easier to reach than you
may think. Today's consumers
demands convenience, taste and
nutri tion when it comes to the foods
tbey cboo e. Canned fruits and
vegetables provide this and more.
When you weigh the nutritional
content of fresh fruits and vegetables
against their canned counterparts, the
results are surprisingly balanced. In
fact, studies show that there is virtual­
ly no n tritional difference between
canned foods and their fresh and
frozen counterparts when prepared
for the table.
ervin of frui nd
d y.
tIt 0 min rich
election every day.
- E t at le t one vitamin C rich
election every d y.
- Eat at lea t one high fiber elec­
tion every day.
Etc bb ge f mily
(cruiferous) vegetable everal time
each week.
So try adding canned fruits and
vegetables to your favorite di h.
You'll find that in addition to the
health benefits, you (and your taste
buds) will be pleasantly surprised.
The following recipes will spruce up
any meal.
Spagh tti squash with Black
b an & zucchini
1 spaghetti squash (about 3
pounds), cut into halves
1 can (16 ounces) zucchini with
Italian-style tomato juice
1 can (15 ounces) Black beans,
drained, rinsed
2 large cloves garlic, minced
Place squash halves, cut sides­
down, in baking dish; add 1/2-inch
water. Bake in preheated 350 F over
until squash is just tender when
pierced wi th a fork, about 30 minutes.
Place squash halves on serving plate:
stran 0 h with fo .
During last 10 minut b
time for squash, heat zucchini, beans
and garlic in medium saucepan.
Spoon mixture into squash halves;'
toss lightly.
Makes 8 servings.
Note: To microwave, place I
squash half, cut side-down in glass
baking dish; add 1/4-inch water. ·
Cover with plastic wrap, venting
comer. Microwave at high power
until squash is just tender when
pierced with a fork, about 7 minutes.
Repeat with second squash half.
n.�t·�ins a r
itamin C and potassium, and
both are sodium-free. But when you
cboose water-packed canned
peaches, a one-cup serving is actuall y
lower in calories than one fresh cup!
A can of pears is also an excellent
ftve-a-day choice. Naturally sweet
and delicious, canned pears are a
bealtby convenience food because
they (like most canned fruits) have no
fat. A l/2-cup serving is a
wholesome and delicious way to add
Important vitamins and nutrients into
your diet.
Blended or pureed, canned pears,
Peaches, pineapples, apples and ber­
ries of all kinds can be added to any
meal. Use. them to top off waffles,
pancakes or your hot cereal to make
�our breakfast tastier, or as an alter­
.native to fattening oils and liquids in
'your favorite cake or muffin recipe.
o-, simply serve them right out of
tbe can - canned fruits are a deli­
cious and healthy treat anytime.
Canned vegetables are also a
healthy way to reach your Five-A­
Day goal - and you'll never be
limited to what's in season, because
canned foods are fresh year-round.
Vegetables available in cans, like
tomatoes, greens beans, peas, corn,
carrots, mixed vegetables, potatoes,
pinach and zucchini, are great to
have on hand. Artichoke hearts,
asparagus, beets, bean sprouts,
quash, garbanzo beans and mush­
rooms are cUI terrific as salad and
pizza toppers, or as recipe in­
gredients.
Following are five easy ways to
reach your Five-A-Day goal:
White B n Sid
1 can (15 ounces) great northern
beans, drained, rinsed
1 can (83/4 ounces) no alt added
sliced carrots
1 cup sliced celery
1/2 cup chopped onion
3/4 cup fat free Italian salad
dressing
1/4 cup orange juice
1 to 2 teaspoons spicy brown mus­
tard
1 teaspoon grated orange rind
(optional)
Combine beans, carrots, celery
and onion in erving bowl. Mix salad
dressing and remaining ingredients;
pour over bean mixture and to .
Refrigerate until serving dmc.
Malus! ervings
u ard fruit.
1/2 cup water
3 tablespoons honey
1 tablespoon spicy brown mustard
1/8 teaspoon ground allspice
1!2 cup thinly sliced onions
2 teaspoons cornstarch
2 tablespoons cold water
1 can (16 ounces) nosugaratliWl
pear halves, drained
1 can (8 1/2 ounces) apricot hal­
ves in �avy syrup, drained
1 can (8 ounces) no sugar Ddt:kd
CombiD,__...." .. ,_ ..... _
mustard and allspice in medium
saucepan; add onions and heat to
boiling. Reduce heat and simmer,
uncovered, until onions are tender,
about 5 minutes. Mix cornstarch and
2 tablespoons water; stir into onion
mixture and heat to boiling. Boil,
stirring constantly, until �lightly
thickened, about 1 minute. Add fruit;
cook over medium heat until hot.
Serve warm or chilled with chicken,
pork or lamb.
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THE BLACK FAMILY r--- THEBLACKFAMILY REUNION COOKBOOK ----,
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HEY KIDS!
Meel 'ARREll WAlKER'
enter- the
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To ent r: Bring 15 Kool Aid POints found on the
back of any Kool-Aid. Brand Soft Drinks Package.
Oat Sunday,November 15th
Tim 1 :00 - 4:00 PM (All contestants must arrive by 2:00 PM)
University of Detroit
4001 W. McNichols
Detroit, MI 48221
Mas Tran": Dexter Bus or Linwood Bus - Campus Stop
Ev nt Tim table: 1 :00 PM-2:00 PM Registration
2:00 PM-3:30 PM Wacky Shots Contest
3:30 PM-4:00 PM Final Rounds & Awards Presentation
Location:
Conte t open to
boy and girl age: 6-9, 10-13, 14-17 (as of entry date)
(All participants mu l ign a w ivcr rclea form)
$1000' will be donated to New Detroit Inc.
Youth Again t Vlolenc Program
92.3
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