gredien ; h t to boilin. R du e
heat and immer, uncovered, 10
minute. Server over rice or
cornbread.
Mk
e ch).
rvln
( bout 1 cup
Spray bottom of large saucepan
with cooking spray and heat until hot;
saute 1(2 cup onion and garlic until
tender. Add water and chicken broth;
heat to boiling'. Gradually stir
cornmeal into boiling broth mixture;
reduce heat and simmer, stirring fre­
quently, until very thick, about 10
minutes. Pour mixture into greased
loaf pan, 8 1/2 x 4 x 3 inches.
Refrigerate until firm, several hours
. or overnight.
Remove pIenta from pan; cut into.
16 slices. Spray large skillet with
2 cloves garlic, minced cooking spray; cook polenta slices
3 to 4 teaspoon chili powder over medi urn-low heat unti 1
1 teaspoon dried oregano leaves browned, about 5 minutes on each
1 teaspoon dried basil leaves side. Spray large skillet with cooking
1/2 teaspoon dried thyme leaves spray and heat until hot. Saute
cauliflower and 1(2 cup onion until
1 can (17 ounces) kidney beans, ulifl .. d b 10
drained ca 1 0 er 15 crisp-ten er, a out
minutes. Stir in remaining in-
1 can (16 ounces) no salt added . gredients; cook over medium heat
whole tomatoes, undrained, coarsely until hot. Arrange pienta slices on
chopped serving platter; spoon vegetables
1 can (15 112 ounces) kidney over.
beans, drained
Make. 8 servlags.
1 can (15 ounces black eyed peas,
drained
"After you read it, you'll see why it's so hard to leave home."
-Bi/l Cosby
r------------------------,
THE BLACK FAMilY THE BLACK FAMILY REUNION COOKBOOK
REUNION COOKBOOK 1 R ;� & F� MemOlI "(rom Til N.lI"I/,.ll ouncil of Negro Women
captures the spirit of our l"lpit nd _ copifl 01 TH lLACK FAMILY REUNION COOKBOOK. $ 12.95 e� S __
time and pr r 1 Ten r tden � I �x '. • i.oo e ch S __
div rse African-Am n an 1 Plus J».>ta olnd h ndl nR ($),00 first book. S lOOt', lh .I(klill n, I book) $ __
food experienc through 1 M.lk� check PdYiJbl to WIMMER lOOKS �LU TOTAL S __
recipes and "Food I har to Vi .1 ( )OfMa ro( ,,, _
M mories?" coli t d bv 1 E P Doll
the National ounc II f
I 'll·n.lure _
I M..1I110: Nitme _
1
I Ackirl'" ---------.
Illy
1"',111111 Nltion.1i Council f Nevo WOIMn. In . �·U)O 'rom th sale of each book
clo Wimnwr Boob "us . benef h
I 4210 B.f. Goodti h Blvel. WIll �o to llelit t
1 mptll • TN 8118 Unil ·d Negro Coli e Fund
.�_:I'_!>O"�2:!..._Or_:A�(�)�'i�II� V_:��5� �
YOU D
DI G
1 can (15 ounces) garbanzo
beans, drain d
1 can (15 ounces) pinto beans,
drained. rinsed
1 egg
2 tablepoons flour
1/2 teaspoon ground cumin
112 teaspoon salt
1/4 teaspoon black pepper
2 cans (15 ounces each) whole
tomatoes, drained, coarsely chopped
112 cup chopped cucumber
2 teaspoons sliced black olives
1 cup no-fat plain yogurt
1/2 teaspoon dried mint leaves
4 pita breads, cut into halves
Per Serving:
Calories: 183
Protein: 9.6 grams
Fat: 1.5 grams
Carbohydrates: 35.1 grams
Sodium: 440.2 milligrams
Cholesterol: 0
Dietary fiber: 7.15 grams
Polenta with It II n- tyle
vegetables
Vegetable cooking spray
1/2 cup chopped onion
1 clove garlic, minced
2 cups water
2 cups chicken broth
1 112 cups yellow cornmeal
2 cups cut up cauliflower (l-inch
pieces)
1/2 cup chopped �nion
1 can (16 ounces) no salt added
whole tomatoes, drained, coarsely
chopped
. 1 can (16 ounces) no salt added
sliced carrots, drained
1 can (8 ounces) whole green
�dr�� • � ., � ,
1/2 t� olJ..n lfried.�a.yill
2 teaspoons balsamic or re
vinegar
HEY KIDS!
I
w kinguptoanotherbowlofoatbran
cereal? Are you tired of eating the
m bran muffin each day to ensure
you get enough fiber in your diet?
There' an altern tive. According to
Canned Food Information Council,
orne of th highest fiber foods avail­
ble are p ckage in cans.
Yet, mo t people are confused
about how much fiber to consume,
the different kinds of fiber and the
best way to regulate their fiber intake.
Fiber is divided into two categories:
soluble and insoluble, both of which
you need in order to maintain a heal­
thy diet.
Insoluble fiber, or roughage, is
found in canned vegetables, such as
green beans, potatoes and com, and PRA Y MALL KILLET
serves to speed the passage of food with cooking spray and heat until hot;
through the digestive system. saute onions, celery and garlic until
Soluble fiber, found in canned tender. Process beans in blender OF
beans, lentils, peas, mandarin oran- food processor until smooth. Mix
ges and apples, among others, also pureed beans, egg, lernonjuice, flour,
helps move food through the diges- cumin, salt and pepper; mix in
tive system and may playa role in sauteed vegetables. Form mixture
lowering blood cholesterol levels. into 8 patties. Spray large skillet with
J _ cooking spray and heat _40tH hot;
W ' . . _ cook patties over medium-low heat
BILE AMERICANS cur- until lightly browned, about 5
rently consume an average if 11 minutes on each side.
grams if dietary fiber daily, the Na- Mix tomatoes, cucumber and
tional Cancer Institute recommends olives; mix yogurt and mint. Serve
an increase to 25-35 grams a day. falafel in or with pita bread; serve
�t)�t �a.� f,.B,X, t�. i,ncrease_ the with tomato and yogurt mixtures.
a ,'t f.i "Y ij , _ 'I( ile adding . Make 8 se(Vln�.
variety to y 'CSlet, Is 0 include
, � Ow ,.1.11, •• - oJ v
many green-vegersbtes; most O[ •
which can be found conveniently in Per S�rvUlg:
cans. Carrots, tomatoes, potatoes, Calories: 216
beets, zucchini and fruits, such as ber- Protein: 10.4 grams
ries, apples, peaches and pears, all Fat: 2.6 grams
contribute to dietary fiber Intake. Carbohydrates: 38.3 grams
But it's tough to beat beans when Sodium: 680.3 milligrams
it comes to fiber. Beans are among Cholesterol: 27.1 milligrams
the few foods that contain significant Dietary fiber: 4.7 grams
amounts of both soluble and in-
soluble dietary fiber. Low in fat and
price, beans are the ideal choice for Chili be n ragout
people seeking additional fiber. Vegetable cooking sprq,y
Canned limas, navy, kidney and 1 cup chopped onions
garbanzo beans are good sources of 1 cup sliced celery
iron and B vitamins, and like all 1 cup cubed green pepper (314
vegetables and fruits, contain no inch cubes)
cholesterol.
Many new varieties of beans like
black beans with cumin and spices,
picante beans with tomatoes, peppers
and spices, and pintos In chiles are
now available on grocery shelves. -
Canned beans are the convenient al­
ternative. The canning process takes
care of the soaking and cooking, so
the beans are ready to serve with little
eff'ort ..
More thin 40 different kinds of
beans are available in cans, as well as
dozens of other fruits and vegetables,
providing tasty fiber alternatives.
Try the following recipes to add
flavor and fiber to any meal. '
1 can (16 ounces) 50 percent less
salt whole kernel corn, drained
Hot cooked rice or cornbread
Falafel
Vegetable cooking spray
3/4 cup sliced green onions and
tops
1/2 cup sliced celery
2 cloves garlic, minced
. Spray bottom of large saucepan
with cooking spry and heat until hot.
Saute onions, celery, green pepper
and garlic until tender. Stir in chili
powder, oregano, basil and thyme;
cook 1 minute. Stir in remaining in-
Meel 'ARIIElL WALKERI
Allenlr,nl,
", ,Ir"
,111;"'/111,1
/I;ell/,,/
Win",,,
,.ive4
lie"'" " ,
/I._lit"."
"""/
enter the
Per Serving:
Calories: 143
Protein: 4.1 grams
Fat: 1.7 grams
Carbohydrates: 28.4 grams
Sodium: 367.9 milligrams
Cholesterol: 1.4 milligrams
Dietary fiber: 3.4 grams
Waclt, IIIIJII
ClJnlell
r..:.� -_, '1��t.R r:. - .. -: -: ... '
I • I Ot TH'''' I . . I
I ..:,' A I( I.4UP I 0' A
L __ .� PC I.'� L_�-.r
To enter: Bring 15 Kool Aid Points found on the
back of any Kool-Aid Brand Soft Drinks Package.
Date: Sunday,November 15th
Time: 1 :00 - 4:00 PM (All contestants must arrive by 2:.00 PM)
Location:
University of Detroit
4001 W. McNichols
Detroit, MI 48221
Mass Tran It: Dexter Bus or Linwood Bus - Campus Stop
Event Timetable: 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
Contest open to
boys and girl ages: 6-9, 10-13, 14-17 (as of entry date)
(All participants must sign a waiver relea: form)
__ Zip _
92�3·
.' r r:: r : I
$1000 will be donated to New Detroit Inc.
Youth Against Violence Program