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Z Scugog Citizen -- Tuesday, August 16, 1994 -- 11 1 Snap bean season here Throughout Durham Region one can hear the crisp "snap" of someone preparing their favourite dish with fresh snap beans. Durham's snap bean season has arrived just in time to use either green or yellow (wax) beans to add colour, crispness and flavour to virtually any dish. Both green and yellow snap beans are popular because they can be cooked many ways boiling briskly until tender-crisp, steaming, stir-frying, slow cooking in savoury stews, or serving in salads For best results in your favourite dish, use only fresh, tender bea Look for beans that have a smooth, velvety exterior and appear to have a bright, clear colour. A ripe snap bean should "snap" cleanly when to top and tail it (heel and toe it) To store your snap beans place unwashed in stacked cartons or containers, to allow air circulation, in a cool place. Snap beans may develop chill damage if stored at temperatures below 4 C/40F Snap bean season will last until late September. To find a market that carries fresh snap beans, look in the Durham Farm Fresh guide. For your free copy call the Ministry of Agriculture at (906) 9856-2003 home cookin' lynda kendry healthstyles deb mcdonald Nothing can be comparable to the flavour of fresh garden vegetables. Canada's Food Guide to Healthy Eating suggest 5 to 10 servings of vegetables and fruit per day, with special concentration on the dark green and orange vegetables and orange fruit more often These foods are especially higher in certain key nutrients such as Vitamin A and Folacin Good examples of these are broccoli, spinach, squash, sweet potatoes, carrots, cantaloupes and oranges Fruits and vegetables are storehouses of vitamins, minerals and dietary fibre. They have what is called a high "nutrient density"; that is for the number of calories they supply most contain a large amount of essential vitamins and minerals Adhering to Canada's Food Guide, vitamins and mineral supplements are generally not needed. You would probably be getting more than the recommended daily amount of several important vitamins, especially vitamins A & C, as well as minerals like potassium and phosphotus Some good sources of calcium include; asparagus, green beans, broccoli, cauliflower, romaine lettuce, parsley, rhubarb and spinach Some good sources of potassium include; apricots, avocado, bananas, beets (& their greens), broccoli, brussel sprouts, raw cabbage, carrots, cauliflower, celery, swiss chard, corn, eggplant, leaf and romaine lettuce, onions, green pepper, sweet potatoes, tomatoes, squash, potatoes, radishes, parsnips, oranges,papaya, peaches, black raspberries & rhubarb. Some good sources of iron include; beet greens, swiss chard, boston & bibb lettuce, parsley, green peas & spinach Fruit especially is a good thirst quencher, since many contain between 80-95% water, which helps to give you that full feeling without overloading on the calorie side The bottom-line to sound nutrition is to enjoy a wide variety within each food group and what could be a better time than right now? "SUMMER VEGGIE PLATTER" This is a great way to enjoy a bountiful array of vegetables. An adaption from "In the Kitchen with Rosie" (Oprah's Favourite Recipes) : Dressing: 4 garlic cloves (or more if you wish), peeled & minced 1 thsp. lite' soya sauce 1 tbsp lemon juice 1/4 tsp. pepper Vegetables: 12 string beans, trimmed FASHIONS Now In! 2 medium carrots, cut into U4 inch vounds 2 cups cauliflower, cut into florets 2 ears corn, husked & cut in half 2 small yellow squash cut into 1/4 rounds 2 medium zucchini,trimmed & cut into 1/4 inch rounds 2 cups broccoli florets 2 slices low-fat cheddar cheese 2 tsp. Parmesan cheese Put dressing ingredients in a small bowl, whisk to blend, set aside Steam string beans, carrots & cauliflower for about 3 minutes, covered. Add corn, squash, zucchini & broccoli Recover and cook for about 3 minutes more Transfer vegetables to a warm platter or shallow casserole dish Arrange corn around outer edge of platter. Arrange other vegetables in the centre. Drizzle dressing over top & sprinkle cheeses over top of the vegetables Cover for a couple of minutes with aluminum foil before serving and cheese will nicely melt by that time. Makes 4 servings, approx. 140 calories each, |.5g fat and high in fibre! WANTED! Fall & Winter Consignments! The Second Hand for Kids and other treasures 227 Queen St., Port Perry 985-7795 Monday to Friday 9:30 to 3:30; Saturday to 5:00 EASY HOT DOG RELISH 12 large cucumbers, peeled & cut into chunks 4 large onions, peeled & cut 1/2 tsp ground cloves into chunks | thep tumeric 6 green peppers 3 1/2 cup cider vinegar 4 tsp. each celery seed & 2 1/2 cup sugar mustard seed Chop or grind vegetables. Mix | tap salt and bring to boil. Simmer 3 hours, then bottle. Weekly Worship Horr curren CHRISTIAN REFORMED FELLOWSHIP Incumbent Church Street, Blackstock Sunday, August 21: 9:30 a.m Morning Prayer Child Supervision Worship Service: 10:00 a.m. Coffee & Fellowship: 11:15 am. Worship Service: 7:00 p.m. Nursery and Sundsy School 266 North Street, provided Port Perry ME Thursday, August 18 CC 10:00 a.m: Holy ST. JOHN'S Communion PRESBYTERIAN Sunday, August 21 8:00 a.m.: Said Euchanist, Nursery CHURCH 11:15 a.m. Holy Communion, Minister: 4 Child Supervision Rev. D.A. (Sandy) Beaton [DATA ARN 8 BY | Sunday, August 21 PENTECOSTAL 10:00 a.m. Service CHURCH Nursery care during Worship For further information call 985-3881 or Senior Pastor 985-4746 Sunday 11 a.m. All are warmly welcome Super Kids Church and « Morning Worship Service 6:30 p.m. - Evening Praise Service Tuesday 7:00 a.m. - Men's Daybreak Friday - Youth Events VICTORY [SII EN EARS DAN HY | Saturday 7:00 p.m. - Prayer Meeting Rev. John Benschop PROGRAMS FOR THE 593 Alma St. Port Perry WHOLE FAMILY! "For | Know the plans | have for Special music and events! you..." declares the Lord: EVERYONE WELCOME Please call the Church for more information: 985-4441 FOOD BANK available Vacation Bible School Aug. 22 -26 Jor.29:11 STEP INTO VICTORY!!! Sunday, August 21: 10 AM. Missionary Speaker from Guyana, Pastor Ben Singh Praise & Worship Service Kids Klub during service PORT PERRY ARN DB HH ANS DRY BH IY) up to 12 years of UNITED CHURCH Woot Her Shove Solos . Tuesday, Wednesday 7:30 P.M. Supply Minister Youth Tuesday 7:30 P.M. Rev. Dorinda Volimer Prayer Saturday 7:30 P.M. Sunday, August 21 Transportation available 10:00 AM --~ For more information call Port Perry - Morning Worship 985-1346 or 985-8890 and Children's Program "JESUS IS LORD" 11:30 AM. - Prince Albert ....the same y, today Morning Worship & forever:" Heb. 13:8 Nursery Care always available EVERYONE WELCOME js 'DINE-IN © TAKE-OUT © DELIVERY 158 WATER ST., PORT PERRY 985-4411 TRY THIS WEEK'S FEATURE! QUARTER CHICKEN Taste the Adventure of Rotisserie Chicken! ster's B:-B:Q DINNER ONE QUARTER CHICKEN, ROOSTER'S BBQ DIPPING SAUCE, FRIES or RICE, COLESLAW & BREAD oy $B 5-75 (WHITE MEAT $6.45)