Meltdown cooking tips
Food that is quick, easy, nutritious, low calorie, and delicious – that’s what these tips can help you create.
Cheese: For a flavorful lower-fat cheese, try Jarlsberg Lite, a Swiss cheese available at most deli counters. With only 2 grams of saturated fat per ounce, it’s about a third as fattening as most cheese (5-6 grams). Use on sandwiches, as toppings for casseroles, or in omelets.
Mushroom Appetizer: For a snack or appetizer, thinly slice shitake mushroom caps, spread them on a lightly oiled baking tray, sprinkle with garlic powder and a touch of cayenne pepper. Bake at 400 degrees until they start to brown (about 15 minutes).
Asparagus: Brush a tablespoon or two of olive oil over a pound of asparagus. Sprinkle with toasted sesame seeds and roast at 450 degrees for about 10 minutes, or until tender. Drizzle with juice of half a lemon.
Corn: For a fresh-from-the-field flavor of corn, hold an unshucked ear of corn upright under cold running water until the water soaks well down inside the husk. Then lay it on a plate, microwave for 2-4 minutes, shuck and enjoy.
Acorn Squash: Cut in half and scoop out the seeds. Place cut ends face down on a plate with a few tablespoons of water. Microwave on high for about 10 minutes (or until tender). Turn cut ends face-up, drizzle with a tablespoon or two of maple syrup and broil until browned.
Fruit Dessert: Combine two cups of your favorite fruit juice with one-half cup of diced fresh fruit. You can also mix in nonfat yogurt. Pour into 3 oz. paper cups. Freeze until solid, inserting toothpicks or popsicle sticks after 1 hour. Peel away paper cup and eat.
Source: The Center for Science in the Public Interest, Nutrition Action Healthletter, 2005 Good Foods Calendar
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Editor’s note: The following is the 2021 Valedictorian Address for Ghidotti High School, given by graduate Amina Federspiel-Otelea.