
               CancerNet from the National Cancer Institute 


                                CancerNet News



DOWN HOME HEALTHY

Family Recipes of Black American Chefs
Leah Chase
and
Johnny Rivers

NATIONAL INSTITUTES OF HEALTH
National Cancer Institute

=================================================================

BLACK AMERICAN DIET

Fat is vital for the body to function, but many Black Americans
eat more than is needed.  Too much fat can increase our risk for
certain diseases.

The National Cancer Institute and the National Heart, Lung, and
Blood Institute estimate that about one-third of all cancer
deaths may be related to the food we eat.  Some studies show that
diets high in fat and low in fiber may be linked to cancers of
the colon, breast, and prostate.  These are the leading causes of
cancer deaths among Black Americans.

Diets low in fat may reduce these risks while they help us to
control weight.  Losing excess weight, if we are overweight,
helps to lower high blood cholesterol and high blood pressure,
two of the major risk factors for heart disease.  Cutting back on
fat, especially saturated fat, and cholesterol is very important
for lowering blood cholesterol levels.  And if your doctor
advises, cutting back on salt and sodium can help lower high
blood pressure to reduce the risk of stroke.  

These "down home" recipes show how we can enjoy foods that are
lower in fat, saturated fat, cholesterol, and sodium; higher in
fiber; and promote good health.
And that's good news!

=================================================================

This booklet was produced by the National Cancer Institute in
cooperation with the National Heart, Lung, and Blood Institute
and Project LEAN of The American Dietetic Association


The text for this publication was prepared by Ruth Fremes under a
contract from the National Cancer Institute.

Book design and Art Direction by Miles Fridberg Molinaroli, Inc.,
Washington, DC

Photographs by Bill Branson (portraits), Renee Comet (food) and
Ira Wexler (farm locations)

Food styling by Lisa Cherkasky

Special thanks to Pam and David Brunell of Bass and Bee Farm,
Middletown, Maryland

The Educated Palate restaurant at City College of San Francisco
assisted in testing the recipes in Down Home Healthy.

=================================================================
DEAR READER:

We are pleased that you have received a copy of this National
Cancer Institute booklet.  We hope you find it helpful.

We are always trying to improve our publications.  The best way
we can do this is by getting your reactions.  At the end of this
booklet you will find a response card asking several questions. 
We would greatly appreciate your taking the time to fill this out
and return it to us.

All of your responses will be treated confidentially.  We welcome
any other comments you may have.

Thanks in advance,

Office of Cancer Communications

=================================================================

DOWN HOME HEALTHY

Family Recipes of Black American Chefs
Leah Chase
and
Johnny Rivers

A Publication of the
National Cancer Institute
U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
Public Health Service
National Institutes of Health

=================================================================

DEAR READERS:

Things sure aren't what they were.  When we were kids, growing up
with our brothers and sisters, we thought nothing of getting up
before dawn to walk miles along back country roads picking wild
blackberries or going to the little fresh vegetable market and
buying butter beans and mustards and then back the many miles to
a big breakfast.  We didn't eat standing up or in a rush; we all
sat at the table, savoring the food and the warmth of the
kitchen.  Then it was off again to help with the chores or on the
long walk to school and back.  Those were considered healthy
habits.  Nowadays, who walks any distance or eats with the care
we did?  Now, it seems that our modern lifestyle contributes to
ill health; that we exercise too little and eat too much of the
wrong things and that this contributes to our getting sick. 
What's more, statistics tell us that black folks have a higher
than average risk compared to others of getting heart disease,
cancer and other diet-related diseases and dying from them.  Now
that's bad news.  But those same health professionals tell us
there's something we can do to help change that, and that's the
good news.  We can eat right.  And that doesn't mean giving up 
our wonderful "soul food." Not at all.  By making the right food
choices for ourselves and our kids when we cook "down home-
style," we can reduce the risk of getting those diseases in the
first place.  That's pretty important information.  We're
concerned and, in our small way, we feel we can help.  The health
folks have told us what to do, we'd like to help show you how to
do it.  

=================================================================

First, follow the Dietary Guidelines for Americans*

o Eat a variety of foods.

o Maintain healthy weight.

o Choose a diet low in fat, saturated fat, and cholesterol.

o Choose a diet with plenty of vegetables, fruits, and grain
  products.

o Use sugars only in moderation.

o Use salt and sodium only in moderation.

o If you drink alcoholic beverages, do so in moderation.

Then, follow our recipes and hints, which will help you follow
the dietary guidelines.  We like to think they'll help start you
on the road to good health.  Here's to your health and happiness.

Leah Chase                   Johnny Rivers, C.E.C., A.A.C.
Chef & Proprietor            Executive Chef, Resorts
Dooky Chase's Restaurant     Walt Disney World
New Orleans, Louisiana       Orlando, Florida


*for a copy of the Dietary Guidelines for Americans, contact the
Consumer Information Center, Department 514-4, Pueblo, Colorado
81009.

=================================================================

LEAH CHASE

Born in New Orleans in 1923, Leah was reared in a little town
across the lake called Madisonville, Louisiana.  She was the top
of the line of eleven children and though while growing up, she'd
do "anything to keep out of the kitchen," she learned all she
knows by watching her mother and sisters whip up the family
meals.  Most of what the Chase family ate came from the rich
variety of vegetables Leah's daddy grew in the family garden.  In
1942, at the age of eighteen, Leah returned to New Orleans and
found herself waiting tables in the French Quarter of the city. 
Not only did Leah love it, she wanted to own and run her own
restaurant.  "I didn't intend to do any cooking at first," Leah
remembers, "but, you see, I had so many ideas in my head about
food and what to serve, and I've been in the kitchen ever since." 
Her creative cuisine and legendary Creole gumbo made Dooky
Chase's, her family-owned restaurant, into a national treasure. 
She uses her skill and experience to toss together the cultures
of the French, the Spanish, a little American Indian and African
into her pot.  "You have to put all your lore in that pot," says
the master chef.  Leah attributes the good health of her family
to the limited meat in their diet.  "We were poor, but my mother
never had any sick children because when we were coming up, the
beans, the cabbage, and the greens were the mainstay.  We had
lots of 'em.  An active member in the community, Leah often cooks
up food for housing units and homeless shelters.  Her only advice
is not to limit your creativity by following any hard rules. 
"Rules don't no more make a cook than sermons make a saint," she
says.  

=================================================================

JOHNNY RIVERS

If you ask him what his favorite dish is, Johnny Rivers will tell
you it's "whatever I'm preparing at the time," but he wasn't
always so enthusiastic about the art of cooking.  Born in 1948,
Johnny grew up in Orlando, Florida, where his parents were
steering him toward a career in medicine.  After briefly studying
pre-med at Emory College, Johnny's interests turned toward the
culinary arts.  Ever since he was thirteen, he had worked in
kitchens part-time.  "I found I was pretty good at doing a lot of
things with food," Johnny remembers.  He also found himself
captivated by the "tall chef hats and the clanging of the steel
knives.  And the rest is history."  He traveled abroad to Europe
and later across the States learning the tricks of the trade as
he went.  He finally settled back in Florida in 1970 and went to
work for Walt Disney World Resorts.  His talents and achievements
as an Executive Chef with Walt Disney have since won him world
fame and countless culinary awards and medals.  Today, Johnny
devotes much of his time lecturing and conducting seminars around
the country as well as helping young people to get started in the
art of cooking.  He's especially concerned about the poor diet of
the Black community.  "We grew up through a culture eating a lot
of pork and a lot of cheaper cuts of meat," Johnny says.  "But
now we're coming up on the year 2000 and we don't have any more
excuses not to eat right.  Black folks need to get serious about
their diets and we can do that and have fun with it, too."

=================================================================

RIGHT STARTS

To play baseball, you've got to have a ball and bat.  To cook
lowfat, you have to have lowfat ingredients.  These ingredients
will help you cut back on saturated fat and cholesterol as well.

"Above all, use seasonings.  Use a variety of herbs and spices
instead of salt and use them often.  Instead of salt in your
greens, add fresh green pepper and basil.  When cooking black
eyed peas, add Spanish onion and crushed black pepper.  Add
pepper first, then taste.  You'll discover a new, intense flavor
in all your main dishes."
                         --Leah Chase


"Always use lowfat (1% or 2% fat), skim, nonfat dry, or
evaporated skim milk for cooking instead of whole milk or cream. 
It makes little difference to the taste, but a big difference to
your health." 
                      --Johnny Rivers

=================================================================

The key to cooking "Down Home Healthy" is to use:

Lean meats such as round, sirloin, chuck arm pot roast, loin, lean and
extra lean ground beef (see list below)
Poultry with skin removed
Fish
Bean and grain dishes
  instead of
High fat meat

Skinless chicken thighs
  instead of
Neck bone

Turkey thighs
  instead of
Ham hocks and fatback

Small amount of vegetable oil
  instead of
Lard, butter, or other fats that are hard at room temperature

Turkey bacon, lean ham, Canadian bacon (omit if on a low sodium diet)
  instead of
Pork bacon

Ground skinless turkey breast
  instead of
Pork sausage

Ground boneless turkey breast
  instead of
Ground beef and pork

Lowfat (1% - 2%) or nonfat/skim milk
  instead of
Whole milk

Lowfat or part skim milk cheeses
  instead of
Whole milk cheeses

Evaporated skim milk
  instead of
Cream

Mustard
  instead of
Regular mayonnaise in sandwiches

Nonfat or lowfat dressing, yogurt or mayonnaise
  instead of
Regular mayonnaise in salads and sandwiches

Fruits & vegetables without added fat
  instead of
Avocado, olives, etc., as salad garnishes

Low sodium bouillon and broths
  instead of
Regular bouillon and broths


Now that the cupboard is stocked, let's look at the kitchen.  Put
away that deep fat fryer and replace it with a steamer.  Get in
the mood by thinking about:

Broiling, steaming, roasting/baking,
microwaving, grilling,
braising, stewing, boiling, simmering,
stirfrying with a little bit of oil
(no more than 1-2 tablespoons oil for 4 servings)
  instead of
Frying
Basting with fat
Cooking with fatty sauces and gravies


=================================================================

MENU

20-Minute Chicken Creole*
Garlic Mashed Potatoes*
Green Salad With Lemon Wedges
Old Fashioned Bread Pudding
Apple-Raisin Sauce

"For a while, my father didn't want to raise chickens.  They
always seemed to get into his precious garden.  Later, he relaxed
a little and we enjoyed the fruits of his labors with fried
chicken and chicken creole.  When I discovered that frying in fat
was unhealthy, I cut back.  For this 'Creole,' I use no fat at
all and use lots of vegetables.  Tastes great!"

                         --Leah Chase

"I make my bread pudding without butter and with evaporated skim
milk and egg whites now.  Same rich taste, fewer calories and
next to no fat.  For a delicious sauce, mix cornstarch with a
little water and stir it into the hot milk, sugar and seasonings
mixture.  You don't have to use the traditional butter and
flour."

                         --Leah Chase



*Recipe included

=================================================================

                         20-MINUTE CHICKEN CREOLE

4 medium chicken breast halves (1 1/2 lbs total), skinned, boned,
and cut into 1-inch strips*
1, 14-oz can tomatoes, cut up**
1 cup low sodium chili sauce
1 1/2 cups chopped green pepper (1 large)
1/2 cup chopped celery
1/4 cup chopped onion
2 cloves garlic, minced
1 tbsp chopped fresh basil or 1 tsp dried basil, crushed
1 tbsp chopped fresh parsley or 1 tsp dried parsley
1/4 tsp crushed red pepper
1/4 tsp salt
Nonstick spray coating


Spray deep skillet with nonstick spray coating.  Preheat pan over
high heat.  Cook chicken in hot skillet, stirring, for 3 to 5
minutes, or until no longer pink.

Reduce heat.  Add tomatoes and their juice, low sodium chili
sauce, green pepper, celery, onion, garlic, basil, parsley,
crushed red pepper, and salt.  Bring to boiling;
reduce heat and simmer, covered, for 10 minutes.  Serve over hot
cooked rice or whole wheat pasta.

*You can substitute 1 lb boneless, skinless, chicken breasts, cut
into l-inch strips, if desired.
**To cut back on sodium, try low sodium canned tomatoes

Makes 4 servings
Per serving:

calories: 255 total
fat: 3 g*
saturated fat: 0.8 g**
cholesterol: 100 mg**
sodium: 465 mg
dietary fiber: 1.5 g
carbohydrates: 16 g
protein: 31 g

Note: Abbreviations used throughout book include:
* g = grams
** mg = milligrams


=================================================================

                          GARLIC MASHED POTATOES

1 lb potatoes (2 large)
2 cups skim milk
2 large cloves garlic, chopped
1/2 tsp white pepper


Peel potatoes; cut in quarters.  Cook, covered, in a small amount
of boiling water for 20 to 25 minutes or until tender.  Remove
from heat.  Drain.  Recover the pot with potatoes.

Meanwhile, in a small saucepan over low heat, cook garlic in milk
until garlic is soft, about 30 minutes.

Add milk-garlic mixture and white pepper to potatoes.  Beat with
an electric mixer on low speed or mash with a potato masher until
smooth.

Microwave Directions

Scrub potatoes, pat dry, and prick with a fork.  On a plate, cook
potatoes, uncovered, on 100% power (high) until tender, about 12
minutes, turning potatoes over once.  Let stand 5 minutes.  Peel
and quarter.

Meanwhile, in a 4-cup glass measure combine milk and garlic. 
Cook, uncovered, on 50% power (medium) until garlic is soft,
about 4 minutes.  Continue as directed above.



Makes 4 servings
Per serving:

calories: 141
fat: 0.3 g
saturated fat: 0.2 g
cholesterol: 2.0 mg
sodium: 70 mg
dietary fiber: 2 g
carbohydrates: 29 g
protein: 6 g

=================================================================
            OLD FASHIONED BREAD PUDDING WITH APPLE-RAISIN SAUCE

BREAD PUDDING

10 slices whole wheat bread
1 egg
3 egg whites
1 1/2 cups skim milk
1/4 cup sugar
1/4 cup brown sugar
1 tsp vanilla extract
1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp cloves
2 tsp sugar


Preheat the oven to 350 F.  Spray an 8x8-inch baking dish with
vegetable oil spray.  

Lay the slices of bread in the baking dish in two rows,
overlapping them like shingles.  In a medium mixing bowl, beat
together the egg, egg whites, milk, 1/4 cup sugar, the brown
sugar and vanilla.  Pour the egg mixture over the bread.

In a small bowl stir together the cinnamon, nutmeg, cloves and 2
tsp sugar.  Sprinkle the spiced sugar over the bread pudding. 
Bake the pudding for 30 to 35 minutes, until it has browned on
top and is firm to the touch.  Serve warm or at room temperature,
with warm apple-raisin sauce.


APPLE-RAISIN SAUCE

1 1/4 cups apple juice
1/2 cup apple butter
2 tbsp molasses
1/2 cup raisins
1/4 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp orange zest (optional)


Stir all the ingredients together in a medium saucepan.  Bring to
a simmer over low heat.  Let the sauce simmer 5 minutes.  Serve
warm.  Makes 2 cups


Makes 9 servings
Per serving:

calories: 233
total fat: 3 g
saturated fat: 1 g
cholesterol: 24 mg
sodium: 252 mg
dietary fiber: 3 g
carbohydrates: 46 g
protein: 7 g

=================================================================
MENU

Catfish Stew and Rice*
Spinach Salad With Turkey
Bacon Bits/Lowfat Salad Dressing
Summer Crisp*

This is my sister Carolyn's favorite dish.  She needed something
that could be cooked quickly in one pot after she got home from
work.  The main ingredient was catfish.  Since her favorite
vegetable was cabbage, it seemed natural to add that to the stew,
too.  At my home, I sometimes make this with greens instead of
cabbage."


"Nutritionists say we should eat fish more often.  It's
relatively low in calories, low in saturated fat and total fat, a
source of high-quality protein and vitamins and minerals.  Any 
firm fleshed fish would be delicious; a low-priced fish, like
grouper, catfish, or monkfish, would be easier on the pocketbook. 
Another simple way of using more fish in your menus is to oven
bake it, following the recipe for the Baked Pork Chops in this
cookbook.

                      --Johnny Rivers



*Recipe included
================================================================

                           CATFISH STEW AND RICE

2 medium potatoes
1 141/2-oz can tomatoes,* cut up
1 cup chopped onion
18-oz bottle (1 cup) clam juice or water
1 cup water
2 cloves garlic, minced
1/2 head cabbage, coarsely chopped
1 lb catfish fillets
1 1/2 tbsp Hot `N Spicy Seasoning (see recipe below)
Sliced green onion for garnish (optional)
2 cups hot cooked rice (white or brown)

Peel potatoes and cut into quarters.  In a large pot combine
potatoes, tomatoes and their juice, onion, clam juice, water, and
garlic.  Bring to boiling; reduce heat.  Cook, covered, over
medium-low heat for 10 minutes.

Add cabbage.  Return to boiling.  Reduce heat; cook, covered,
over medium-low heat for 5 minutes, stirring occasionally.

Meanwhile, cut fillets into 2-inch lengths.  Coat with Hot `N
Spicy Seasoning.  Add fish to vegetables.  Reduce heat; simmer,
covered, for 5 minutes or until fish flakes easily with a fork.

Serve in soup plates, garnished with sliced green onion.  Top
with an ice cream scoop of hot cooked rice.  Or, ladle stew over
hot cooked rice in soup plates and garnish with green onion.

*To reduce sodium, try low sodium canned tomatoes

Makes 4 servings
Per serving:

calories: 355
total fat: 5 g
saturated fat: 1.3 g
cholesterol: 65 mg
sodium: 454 mg
dietary fiber: 7 g
carbohydrates: 49 g
protein: 28 g



================================================================

                          HOT `N SPICY SEASONING

1/4 cup paprika
2 tbsp dried oregano, crushed
2 tsp chili powder
1 tsp garlic powder
1 tsp black pepper
1/2 tsp red (cayenne) pepper
1/2 tsp dry mustard

Mix together all ingredients.  Store in airtight container. 
Makes about 1/3 cup.

================================================================

MENU

New Orleans Red Beans*
Hot Fluffy Brown Rice
Mixed Greens*
Sliced Tomatoes and Basil
Whole Grain Bread or Buns
Homemade Applesauce Made With Unpeeled Apples

"Monday was laundry day in our house.  Laundry day meant red
beans and rice to us because we let them cook all day as we
washed and starched and dried and ironed
the family's clothes.  We had plenty of thyme in the gardens so
we used lots of that.  What we didn't know then was just how
healthy our Monday dinners were.  Today's version, made without
fat, is even healthier.  It's just what the doctor ordered!" 

                         --Leah Chase



*Recipe included

================================================================

                           NEW ORLEANS RED BEANS


1 lb dry red beans
2 quarts water
1 1/2 cups chopped onion
1 cup chopped celery
4 bay leaves
1 cup chopped sweet green pepper
3 tbsp chopped garlic
3 tbsp chopped parsley
2 tsp dried thyme, crushed
1 tsp salt
1 tsp black pepper


Pick through beans to remove bad beans; rinse thoroughly.  In a
5-quart pot combine beans, water, onion, celery, and bay leaves. 
Bring to boiling; reduce heat.  Cover and cook over low heat, for
about 1 1/2 hours or until beans are tender.  Stir and mash beans
against side of pan.

Add green pepper, garlic, parsley, thyme, salt, and black pepper. 
Cook, uncovered, over low heat until creamy, about 30 minutes. 
Remove bay leaves.  Serve over hot cooked brown rice, if desired.

Makes 8 servings
Per serving:

calories: 171
total fat: 0.5 g
saturated fat 0.1 g 
cholesterol: 0 mg 
sodium: 285 mg
dietary fiber: 7.2 g
carbohydrates: 32 g
protein: 10 g

================================================================

MIXED GREENS


2 bunches mustard greens or kale 
2 bunches turnip greens
pepper to taste (optional)
1 tsp salt, or to taste (optional)


Rinse greens well, removing stems.  In a large pot of boiling
water cook greens rapidly, covered, over medium heat for about 25
minutes or until tender.  Serve with some of the pot liquor.  If
desired, cut greens in pan with a sharp knife and kitchen fork
before serving.

Makes 8 servings
Per serving:

calories: 18
total fat: 0.1 g
saturated fat: 0 g 
cholesterol: 0 mg 
sodium: 153 mg
dietary fiber: 2 g
carbohydrates: 3 g
protein: 1 g

Note: If desired, add 2 tbsp of lean cooked ham, Canadian bacon,
or split turkey thighs to greens before serving.  However, this
will increase calorie, sodium, and fat content.

================================================================

MENU

Baked Pork Chops*
Sweet Potato Custard*
Steamed Broccoli With Lemon Wedge
Cucumber With Mint and Yogurt
Winter Crisp*

Vegetables are so versatile.  You'll see what I mean when you try
the sweet potato custard in this book.

                      --Johnny Rivers


"Meat is very much a part of lean cooking.  Just remember the
three C's: 
--  Choose lean cuts of meat.
--  Cut all visible fat from meat before preparation.
--  Cook in ways that reduce, rather than add, fat.

For example, for this recipe choose center-cut pork chops.  Cut
off all the fat you see, then bake, rather than fry, the breaded
chops.  They'll be just as juicy, just as tender as fattier,
fried chops, but they'll be healthier for you and the kids."  

                         --Leah Chase



*Recipe included

================================================================

BAKED PORK CHOPS

6 lean center-cut pork chops, 1/2-inch thick
1 egg white
1 cup evaporated skim milk 
3/4 cup cornflake crumbs 
1/4 cup fine dry bread crumbs
2 tbsp Hot 'N Spicy Seasoning (see recipe elsewhere in cookbook)
1/2 tsp salt
Nonstick spray coating


Trim all fat from chops.

Beat egg white with evaporated skim milk.  Place chops in milk
mixture; let stand for 5 minutes, turning chops once.

Meanwhile, mix together cornflake crumbs, bread crumbs, Hot 'N
Spicy Seasoning and salt.  Remove chops from milk mixture.  Coat
thoroughly with crumb mixture.

Spray a 13x9-inch baking pan with nonstick spray coating.  Place
chops in pan; bake in 375-degree oven for 20 minutes.  Turn
chops; bake 15 minutes longer or till no pink remains.

Note: If desired, substitute skinless, boneless chicken, turkey
pieces, or fish for pork chops and bake for 20 minutes.

Makes 6 servings
Per serving:

calories: 186
total fat: 4.9 g
saturated fat: 1.8 g
cholesterol: 31 mg
sodium: 393 mg
dietary fiber: 0.2 g
carbohydrates: 16 g
protein: 17 g

================================================================

SWEET POTATO CUSTARD

1 cup mashed cooked sweet potato 
1/2 cup mashed banana (about 2 small)
1 cup evaporated skim milk
2 tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
1/4 cup raisins
1 tbsp sugar
1 tsp ground cinnamon
Nonstick spray coating


In a medium bowl stir together sweet potato and banana.  Add
milk, blending well.  Add brown sugar, egg yolks, and salt,
mixing thoroughly.

Spray a 1-quart casserole with nonstick spray coating.  Transfer
sweet potato mixture to casserole.

Combine raisins, sugar, and cinnamon; sprinkle over top of sweet
potato mixture.  Bake in a preheated 300-degree oven for 45 to 50
minutes or until a knife inserted near center comes out clean.

Makes 6 servings
Per serving:

calories: 144
total fat: 2 g 
saturated fat: 0.7 g 
cholesterol: 92 mg 
sodium: 235 mg
dietary fiber: 1.4 g
carbohydrates: 20 g
protein: 6 g  

Note: If made with egg substitute, the amount of cholesterol will
be lower.


================================================================

WINTER CRISP

FILLING

1/2 cup sugar 
3 tbsp all-purpose flour  
1 tsp grated lemon peel 
5 cups unpeeled, sliced apples 
1 cup cranberries 

TOPPING

2/3 cup rolled oats
1/3 cup packed brown sugar
1/4 cup whole wheat flour
2 tsp ground cinnamon
3 tbsp soft margarine, melted

                                  Filling

In a medium bowl combine sugar, flour, and lemon peel; mix well. 
Add apples and cranberries; stir to mix.  Spoon into a 6-cup
baking dish.

                                  Topping

In a small bowl combine oats, brown sugar, flour, and cinnamon. 
Add melted margarine; stir to mix.  Sprinkle topping over
filling.

Bake in a 375-degree oven for 40 to 50 minutes or until filling
is bubbly and top is brown.  Serve warm or at room temperature.


================================================================

SUMMER CRISP

Prepare as directed, substituting 4 cups fresh or unsweetened
frozen (thawed) peaches and 2 cups fresh or unsweetened frozen
(thawed) blueberries for apples and cranberries.  If frozen, thaw
fruit completely (do not drain).


Makes 6 servings
Per serving:

calories: 284
total fat: 6 g 
saturated fat: 1 g
cholesterol: 0 mg 
sodium: 56 mg
dietary fiber: 5 g
carbohydrates: 54 g
protein: 3 g


================================================================

FIBER

WHAT IS FIBER?

Fiber is found in the stems, seeds, leaves, and fruits of plants. 
Because fiber can't completely be digested, it adds bulk and
therefore helps to move food waste out of the body more quickly.


WHERE'S THE FIBER?

Fiber is found only in plant foods, such as:
Whole-grain products including breads from whole wheat, rye,
bran, and cornflour or cornmeal; pastas, whole-grain or bran
cereals, brown rice.
Vegetables such as broccoli, brussels sprouts, cabbage, carrots,
green beans and peas, lentils, dried beans and peas, sweet
potato, turnip, and all forms of greens, cooked or raw.
Fruits such as apples, bananas, berries, cantaloupe, kiwi,
orange, peaches, pears, watermelon and other melons, dried fruits
such as raisins, dates, apricots and prunes.
Nuts and seeds (these are also high in fat).

"Growing up, my sisters and cousins and I have happy memories of
Mom's meals .  .  .  lots of fresh vegetables, sweet potato pie
and johnny cakes.  She could do wonders with grains and beans. 
She used to call those things roughage.  Now we call them fiber. 
According to National Cancer Institute studies, adult Americans
don't eat much fiber--about 11 grams a day on average.  But,
research shows populations that eat fiber-rich foods have lower
rates of colon cancer.  That's why many health professionals
recommend we eat twice as much fiber as we do today.  A meal like
this one is really on target!"

                      --Johnny Rivers
================================================================

MEATS

LOWER FAT CUTS OF MEAT

Beef -- top round -- eye of round -- round steak -- rump roast --
sirloin tip -- chuck arm pot roast -- short loin -- strip steak
lean -- extra lean ground beef -- Pork -- tenderloin -- sirloin
roast or chop -- center cut loin chops -- Lamb -- foreshank --
leg roast -- leg chop -- loin chop


MARINADE RECIPE

1 cup ketchup*
1/2 cup water
1/4 cup vinegar
2 tbsp dry onion soup mix**
2 tbsp Worcestershire sauce (optional)
1 tbsp mustard
1 tbsp brown sugar
1 tsp chili powder

Combine marinade ingredients and heat to boiling.  Cool and store
in refrigerator until ready  to use.  Makes enough for 2 lbs of
beef or pork.  

To lower the salt: *Use low sodium tomato sauce instead of
ketchup; and **Use one cube of low sodium broth and one teaspoon
each of onion and garlic powder instead of dry onion soup mix.

"Other pork cuts to include in a healthy diet are pork loin,
center-cut roast, rump or leg roasts, pork tenderloins, Canadian
bacon, and shank half of ham.  But remember that although
Canadian bacon and ham are low in fat, they are higher in sodium
than fresh pork."

"Sometimes, less tender cuts of meat like round or rump need
marinating.  To add flavor and tenderize, use an oil-free
marinade like the recipe above.  Place the meat in a plastic bag
set in a deep bowl; pour the marinade  into the bag and tie bag
closed.  Marinate 1 to 2 hours at room temperature or overnight
in the refrigerator.  Turn bag occasionally to distribute the
marinade.  Do not baste with the marinade while the meat is
cooking.  Throw away all leftover marinade."

                      --Johnny Rivers
================================================================

MENU

Black Skillet Beef With Greens and Red Potatoes*
Crispy Whole Wheat Rolls
Fresh Bananas and Grapes
Fig Bar Cookies

"This has everything a busy person needs.  It's quick, uses only
one pot, (a black cast iron skillet if you have one), it's
inexpensive and tastes wonderful.  I serve it in the cooking
skillet, at one of the restaurants because the colors are so
attractive."

"Folks who want meat can still enjoy our favorite recipes.  Just
plan to eat no more than two 3-ounce servings of cooked, trimmed
meat (4 ounces raw) each day.  I follow the 3 C's rule and I
choose lower fat meats.  Then I cut off all visible fat and cook
it by baking, simmering, roasting, broiling, grilling, braising,
microwaving, or stir frying in a nonstick skillet.  All breast
meat of chicken and turkey, once the skin is removed, is low in
fat.

                      --Johnny Rivers


*Recipe included elsewhere in this cookbook

================================================================

BLACK SKILLET BEEF WITH GREENS AND RED POTATOES

1 lb beef top round
1 1/2 tbsp Hot 'N Spicy Seasoning (see recipe in this book)
8 red-skinned potatoes, halved
3 cups finely chopped onion
2 cups beef broth 
2 large cloves garlic, minced
2 large carrots, peeled, cut into very thin 21/2-inch strips
2 bunches (1/2 lb each) mustard greens, kale, or turnip greens,
stems removed, coarsely torn
Nonstick spray coating


Partially freeze beef.  Thinly slice across the grain into long
strips 1/8-inch thick.  Thoroughly coat strips with Hot 'N Spicy
Seasoning.

Spray a large heavy skillet (cast iron is good) with nonstick
spray coating.  Preheat pan over high heat.  Add meat; cook,
stirring, for 5 minutes.

Add potatoes, onion, broth, and garlic.  Cook, covered, over
medium heat for 20 minutes.  Stir in carrots, lay greens over
top, and cook, covered, until carrots are tender, about 15
minutes.  Serve in large serving bowl, with crusty bread for
dunking.  

Makes 6 servings
Per serving:

calories: 342
total fat: 4 g
saturated fat: 1.4 g
cholesterol: 45 mg
sodium: 101 mg
dietary fiber: 10 g
carbohydrates: 52 g
protein: 24 g

"Research suggests that in addition to fiber, other things in
vegetables may help protect against cancer.  Today's menu with
greens, potatoes with their skins on, whole grain rolls, and
fruit means that we're eating well while protecting our family's
health.  And that's what we care about!"--Johnny Rivers

================================================================

MENU

Spaghetti With Turkey* Meat Sauce
Spinach Salad With Light Garlic Dressing
Fresh Strawberries
Oatmeal Cookies

"This is my idea of comfort food.  Pasta, whether hot, as in this
recipe, or cold, as in the Chillin' Out Pasta Salad, is my idea
of a welcoming dish.  My meat sauces have slimmed down since my
early days.  This turkey meat sauce is filling and rich-tasting
and is a regular part of my week.  Without the skin, chicken and
turkey are relatively low in fat and saturated fat, which makes
it my choice every time.  So, remember every time you remove the
skin and fat from poultry, you're helping yourself and your
family to good health."

                      --Johnny Rivers



*Recipe included elsewhere in this book

================================================================

SPAGHETTI WITH TURKEY MEAT SAUCE

1 lb ground turkey
1 28-oz can tomatoes, cut up
1 cup finely chopped sweet green pepper
1 cup finely chopped onion 
2 cloves garlic, minced
1 tsp dried oregano, crushed
1 tsp black pepper
1 lb spaghetti
Nonstick spray coating


Spray a large skillet with nonstick spray coating.  Preheat over
high heat.  Add turkey; cook, stirring occasionally, for 5
minutes.  Drain fat.

Stir in tomatoes with their juice, green pepper, onion, garlic,
oregano, and black pepper.  Bring to boiling; reduce heat. 
Simmer, covered, for 15 minutes, stirring occasionally.

Remove cover; simmer for 15 minutes more.  (If you like a
creamier sauce, give sauce a whirl in your blender or food
processor.)

Meanwhile, cook spaghetti according to package directions; drain
well.  Serve sauce over spaghetti with your favorite crusty,
whole grain bread.

Makes 6 servings
Per serving:

calories: 330
total fat: 5 g
saturated fat: 1.3 g
cholesterol: 60 mg
sodium: 280 mg
dietary fiber: 2.7 g
carbohydrates: 42 g
protein: 29 g

================================================================

CHILLIN' OUT PASTA SALAD

8 oz (2-1/2 cups) medium shell pasta 
1 8-oz carton (1 cup) plain nonfat yogurt
5 tbsp spicy brown mustard
2 tbsp salt-free herb seasoning
1 1/2 cups chopped celery
1 cup sliced green onion
1 lb cooked small shrimp
3 cups coarsely chopped tomatoes (about 3 large)

Cook pasta according to package directions.  Drain; cool.  In a
large bowl stir together yogurt, mustard, and herb seasoning. 
Add pasta, celery and green onion; mix well.  Chill at least 2
hours.  Just before serving, carefully stir in shrimp and
tomatoes.

Makes 12 servings
Per serving:

calories: 140 
total fat: 1 g
saturated fat: 0.1 g
cholesterol: 60 mg
sodium: 135 mg
dietary fiber: 1.3 g
carbohydrates: 19 g
protein: 14 g

"My family life was, and still is, the center of my life. 
Healthy food was very much a part of growing up.  On the Sabbath,
when I was a kid, Mom would have the table heaped with good food:
vegetable loaves, broccoli casserole, cornbread made with Alabama
cornmeal, and fresh fruits.  So, you can see that eating lowfat
is not something new.  In fact, eating lowfat takes me back to my
childhood.  Today, our family is much larger and we only get
together about once a month.  We all gather at my Mom's place--
often 50 to 60 people--and each one of us brings a 'covered
dish.' And we play, joke, and eat well.  It's important, I think,
to pass on family celebrations and traditions to our kids.  Now,
with more knowledge about healthy eating, we know we will be
protecting their health.  Chillin' out pasta salad is a favorite
'covered dish' of mine." 

                      --Johnny Rivers
================================================================

GARDEN POTATO SALAD

3 lbs potatoes (6 large)
1 cup chopped celery
1/2 cup sliced green onion 
2 tbsp chopped parsley 
1 cup lowfat cottage cheese 
3/4 cup skim milk 
3 tbsp lemon juice
2 tbsp cider vinegar
1/2 tsp celery seed
1/2 tsp dillweed
1/2 tsp dry mustard
1/2 tsp white pepper

Scrub potatoes; boil in jackets until tender.  Cool; peel.  Cut
into 1/2-inch cubes.  Add celery, green onion, and parsley.

Meanwhile, in a blender, blend cottage cheese, milk, lemon juice,
vinegar, celery seed, dillweed, dry mustard, and white pepper
until smooth.  Chill for 1 hour.

Pour chilled cottage cheese mixture over vegetables; mix well. 
Chill at least 30 minutes before serving.

Makes 10 servings
Per serving:

calories: 151
total fat: 0.5 g
saturated fat: 0.2 g
cholesterol: 2.3 mg
sodium: 118 mg
dietary fiber: 3.1 g
carbohydrates: 30 g
protein: 6 g

================================================================

"There are 160 of us in my immediate family, and believe me,
we're family in the best sense.  Every year, we have a bang-up
family party over at a friend's place in Lacombe.  There's
baseball, swimming, boating, fishing, water skiing, and of
course, good food.  Now I can share with them great tasting
lowfat foods like this garden potato salad.  It tastes just as
good as the old fashioned kind.

P.S.  If lowfat cottage cheese isn't your thing, you can
substitute nonfat yogurt mixed with a bit of reduced-calorie
mayonnaise for part of the dressing.  For myself, I like it with
the cottage cheese."               --Leah Chase

================================================================

SUBSTITUTION SAVVY

You don't have to give up your favorite foods to eat a healthy
diet.  There are a number of ways to make the foods you love to
eat lower in fat.  Here are just two.

Lowfat Tip for Cooking Potatoes 

Rather than home fries in butter, layer sliced potatoes (with
some onion slices) in a cast iron skillet coated with no stick
spray.  Brush tops lightly with vegetable oil.  Sprinkle with
paprika and freshly cracked pepper.  Roast the potatoes in the
skillet in a 425 degree oven for 20 to 30 minutes or until
potatoes are brown on top.

Remove the Fat

To defat homemade broths, soups and stew, prepare the food ahead
and chill it.  Before reheating the food, lift off the hardened
fit formed at the surface.  Or, if you don't have the time to
chill the food, float a few ice cubes on the surf ice of the warm
liquid to harden the fat.  Then, remove the fat and discard.  

================================================================

When sauteing onion for use nonstick spray, water
flavoring stews, soups and   or stock
sauces,

When making a salad dressing,use equal parts water and
    vinegar and half as much 
    oil.  To make up for less
    intense flavor, add more 
    mustard and herbs.

When making chocolate   use 3 tablespoons of 
deserts, cocoa (if fat is needed 
    to replace the fat in 
    chocolate, add 1 tbsp or 
When making cakes and soft-  less of vegetable oil) 
drop cookies, instead of 1 ounce of 
    baking chocolate.

When making muffins, quick   use no more than 2
breads, biscuits,  tablespoons of fat for   
    each cup of flour.

When making muffins or  quick breads, use 3 ripe,
quick breads  very well mashed bananas 
    instead of 1/2 cup butter
    or oil.

When baking or cooking, use 3 egg whites and 1 
    yolk instead of 2 whole 
    eggs; use 2 egg whites 
    instead of 1 whole egg.


When making pie crust,  use only 1/2 cup
    margarine for every 2
    cups of flour.

When you need sour cream,    blend 1 cup lowfat
    cottage cheese with 1
    tablespoon skim milk and
    2 tablespoons lemon
    juice, substitute plain
    or nonfat lowfat yogurt,
    or try some of the
    reduced fat sour cream
    substitutes.

When a recipe calls for butter,   choose margarine with 
lard, or shortening,    liquid vegetable oil as 
    shortening, the first 
    ingredient listed on the 
    label.

To cut saturated fat,   use regular soft 
    margarine made with 
    vegetable oil instead of 
    butter or lard.  In 
    general, diet margarines 
    should not be used in 
    baking.

================================================================

PUBLICATIONS

Here's a list of free or low cost publications.

American Cancer Society

Eating Smart (free)
The Good Life (free)
Eat to Live (free)

To order (pending availability), call your local chapter of the
American Cancer Society or call 1-800-227-2345.

American Dietetic Association

The New Cholesterol Countdown (free)

LEAN Toward Health (free)

Write:  National Center for Nutrition and Dietetics, (ADA, 216 W.
Jackson Blvd., Suite 800, Chicago, IL 60606-6995 or call the
consumer nutrition hot line 1-800-366-1655.  Speak with a
registered dietitian Monday-Friday 9 am-4 pm CST or listen to
nutrition messages 24 hours daily.

American Heart Association

The American Heart Association Diet:  An Eating Plan for Healthy
Americans (free)

Cholesterol and Your Heart (free)

Dining Out: A Guide to Restaurant Dining (free)

How to Have Your Cake and Eat it Too (free)

Nutrition Labeling:  Food Selection Hints for Fat-Controlled
Meals (free)

Nutrition Meals (free)

Recipes for Low-Fat, Low Cholesterol Meals (free)

Write: American Heart Association, National Center, 7272
Greenville Avenue, Dallas, TX 75231.  Or call 214/706-1179.

National Cancer Institute

Diet, Nutrition & Cancer Prevention: The Good News (free)

Eat More Fruits and Vegetables (free) 

Easy Entertaining with Fruits and Vegetables (free) 

Eat More Salads (free)

Write:  Diet, Nutrition & Cancer Prevention Booklets, National
Cancer Institute, Building 31, Room 10A24, Bethesda, MD  20892 or
call 1-800-4-CANCER

National Heart, Lung, and Blood Institute 

So You Have High Blood Cholesterol ($1, stock number 017-043-
00119-2)

Eating to Lower Your High Blood Cholesterol ($2, stock number
017-043-00118-4)

Write: Superintendent of Documents, US Government Printing
Office, Washington, DC 20402.  Send check, money order or use
VISA or Mastercard.

The following are available free from NHLBI Information Center,
P.O. Box 30105, Bethesda, MD  20824-0105, 301/951-3260:

Healthy Heart Handbook for Women (NIH Publication No. 92-2720)

Facts About Blood Cholesterol (NIH Publication No. 90-2696)

Eat Right to Lower Your High Blood Cholesterol (NIH Publication
No. 90-2972)

Check Your Weight and Heart Disease I.Q. (NIH Publication No. 90-
3034)

Facts About Blood Pressure (NIH Publication No. 92-3281)

Eat Right to Lower Your High Blood Pressure (NIH Publication No.
92-3289)

U.S. Department of Agriculture/U.S. Department of Health and
Human Services

Nutrition and Your Health: Dietary Guidelines for Americans
(HG-232, single copies free).

Write: Consumer Information Center, Department 514-X, Pueblo, CO 
81009.

U.S. Department of Agriculture

Dietary Guidelines and Your Diet (HG-232-1 through 7, $4.50 for
seven bulletins, stock number 001-000-04467-2).

Write: Superintendent of Documents, US Government Printing
Office, Washington, DC 20402.  Make check or money order payable
to the Superintendent of Documents or call 202/783-3238.  Orders
may be charged to VISA or Mastercard.

Preparing Food and Planning Menus Using the Dietary Guidelines
($2.50, item number 172-V) 

Making Bag Lunches, Snacks and Desserts Using the Dietary
Guidelines ($2.50, item number 173-V)

Shopping for Food and Making Meals in Minutes Using the Dietary
Guidelines ($3.00, item number 174-V)

Eating Better When Eating Out Using the Dietary Guidelines
($1.50, item number 175-V)

Write: Consumer Information Center, Department 70, Pueblo, CO 
81009.  Specify item number and title, and enclose check or money
order payable to Superintendent of Documents.

================================================================

Attention:
All Readers

Please tell us what you think of this booklet.

1.  The booklet was:  __ easy to understand  __ hard to
    understand
    
2.  The information was:  __ too much  __ too little  __ just
    the right amount
    
3.  I would:
        __ recommend the booklet
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4.  I got this book from:
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6.  Did this booklet...
    a) cover information that you needed?    __ Yes  __ No
    b) make you aware of how nutritious 
           Black-American foods can be?       __ Yes  __ No
    c) help you make decisions about how to change 
       your cooking?              __ Yes  __ No
    d) help you understand how to change your 
       eating habits?              __ Yes  __ No
    e) help you cook better for your family and 
       friends?                 __ Yes  __ No

7.  How important is it that NCI makes available materials, such
    as Down Home Healthy, for specific rather than general
    audiences?
        __ Very important to make for specific groups of people 
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9.  How far did you go in school?
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Thank you!

================================================================

Publication Feedback
Down Home Healthy
National Cancer Institute
Office of Cancer Communications
Building 31, Room 10A24
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Date Last Modified: 06/94
.
