COOK AT HOME TO FIGHT OBESITY January 21, 2004 Susan Noble Family and Consumer Science Extension Agent

Last month, I shared that eating more meals at home is a major way to fight obesity. I'm still on my obesity kick. You might as well get used to reading the "O" word in this column, at least till I lose my extra poundage. However, I'm afraid that won't happen till the leftover Christmas candy disappears from my office.

Meanwhile, I am seriously working on eating more meals at home or taking home-cooked food to work for my lunch. This past week, I tried several new recipes to share with you for your home--or office--dinner table.

The Mexican Bow Tie recipe combines a vegetable (tomatoes) and starch (pasta) in one dish saving you preparation time. Since you're having two food groups in one dish, you can get away with a larger serving. Just remember that all portion sizes are smaller than we like to think.

A combo dish also means there's one less pot to wash. I like cooking, but cleanup is not my specialty.

The dish goes together quickly, but you could save more time by preparing "box" macaroni and cheese and stirring in canned tomatoes. When preparing "box" dishes, such as macaroni and cheese, stuffing, or flavored rice, cut the margarine called for in half. You'll never miss the fat.

Another advantage of this combo is positive temptation. Your nonvegetable eater may be tempted to try this dish to get the mac n' cheese--a real favorite of children.

On the nutrient front, there is more lycopene in cooked tomatoes than in fresh. Lycopene, an anitoxidant, has been in the news lately. It may prevent prostrate and other forms of cancer as well as heart disease.

The soup recipe attracted my attention not only for its quick preparation but for the kielbasa, a favorite of mine. Of course, soup from a can would be even quicker. However, canned soups are typically very high in sodium. Making soup yourself helps to cut out some of the sodium.

The soup recipe uses baby carrots. These are great for fast meals, since they are already peeled and cook quickly. It's nice to keep baby carrots on hand anyway for munchie attacks. Do rinse precut, bagged produce before using.

Check out the potato recipe; it just may wean your kids from deep-fried French fries. About the rosemary in the recipe . . . try growing your own, so you'll always have some on hand. In our area, rosemary grows easily and quickly into a very attractive outdoor shrub. The three small plants I planted about five years ago are now almost as tall as I am. Try adjusting the herbs and spices to suit your family's taste buds. How about chili powder for a little heat?

Cook pasta according to package directions; drain well. Meanwhile, heat large nonstick skillet coated with cooking spray over medium heat. Add onion; sauté about 5 minutes or till tender. Add cheese and cook, stirring constantly, about 5 minutes or till cheese is melted. Stir in sour cream, blending it well with the cheese. (Lumps may form in the hot, melted cheese when the cold sour cream is added. Keep stirring and the cheese will "re" melt, eliminating the lumps.) Blend in tomatoes with chilies and pasta; cook 5 minutes, stirring constantly, or till heated through.

Yields 6 servings.

Adapted from Southern Living magazine.

Slice kielbasa in half lengthwise and then cut into 1/2-inch pieces. Heat large saucepan coated with cooking spray over medium heat. Add carrots, onions, garlic, and kielbasa; sauté about 10 minutes, stirring occasionally. Add broth, Italian seasoning, pepper, and beans. Bring to a boil, reduce heat, and simmer 5 minutes. Place 2 cups of the soup (but not kielbasa) in food processor or blender; process till smooth. Return pureed mixture to pan. (This adds body to the soup without adding more fat.) Simmer an additional 5-10 minutes.

Yields 5 servings.

Adapted from Cooking Light magazine.

Preheat oven to 400°F. Cut potatoes in half lengthwise, then cut halves into thirds lengthwise. Place potato pieces on sheet pan. Drizzle with the oil; sprinkle with seasonings. Toss all ingredients together, being sure potatoes are coated with oil. Spread potato pieces in single layer with 1 cut side down. Bake 20 minutes. Turn potato pieces to other cut side and bake 10-15 minutes more till they are lightly browned and crisp on the outside.

Yields 6 servings.

The use of brand names in this column does not imply endorsement by the North Carolina Cooperative Extension Service of the products or services named or criticism of similar ones not mentioned.

E-mail address: Susan_Noble@ncsu.edu

Mailing Address:
P. O. Box 2280
Lumberton, NC 28359-2280

Phone: 910-671-3276
Fax: 910-671-6278

Date Created 1/29/04