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Page20 NORTHWEST HERALD Section B Wednesday, September 11,1915 Food Dairy products best Coffee sources of calcium V Calcium is an important element in the daily diet because it helps to build bone tissue, giving . the bone its strength and hardness. For most Americans, dairy products, especially milk, are the best primary sources of calcium. One cup of whole milk has 291 milligrams of calcium, nearly one-third the Recommended Daily Allowance of 800 to- 1000 milligrams per day. '* • While 1 percent and 2 percent lowfat milk are lower in fat, their calcium contents are actually higher than that of whole milk. For the weight-conscious, one cup of skim milk offers approximately half the calories of one cup of whole milk, and it has mroe calcium per serving, too. In addition to milk, other dairy products are rich in calcium. For example, yogurt is loaded with the mineral. One cup of plain yogurt offers more than half the Recommended Daily Allowance of calcium; fruited yogurt has approximately one-third. Chefese is also high in calcium and protein. One-ounce servings of Cheddar, Muenster, Monterey and Swiss cheese all have as much calcium as a half cup of whole milk. Ricotta cheese has nearly double the amount of calcium that's found in one cup of milk. Along with dairy products, many other foods are high in calcium. Fresh green vegetables such as broccoli and cauliflower contain calcium -- one cup servings of either vegetable have as much calcium as half a cup of milk. Some seafoods -- salmon and sardines -- are excellent calcium sources, too -- if served with the bones in. An average serving (three ounces) of salmon has 25 pe rcen t o f t he ca l c ium Recommended Daily Allowance, and a similar portion of sardines has even more -- about twice that amount. Sunshine and exercise are essential for proper calcium assimilation. Sunshine (vitamin D) helps the calcium into the blood while exercise facilitates the calcium's absorption into the bones. Planning meals that are rich in calcium is another way to Increase the calcium level in a daily diet. Here are some nutritious and calcium-rich recipes from Dean Foods Company: Baked Macaroni and Cheese with Salmon 1 small onion 3 tablespoons butter 1 tablespoon flour VA teaspoon dry mustard Generous sprinkling pepper 1 xk cups milk 1 tablespoon minced fresh parsley 2 cups elbow macaroni, cooked and drained 14 ounces canned salmon, drained and broken into chunks 1 cup frozen peas, cooked and drained % cup fresh bread crumbs 1 cup shredded Cheddar cheese 1. Melt 1 tablespoon of the butter and saute onion until limp. Add flour, mustard and pepper; cook for 2 minutes. 2. Slowly stir in milk and parsley; cook until smooth and thickened. Remove from heat and stir in cheese. 3. In a bowl combine cooked macaroni and salmon and peas. 4. Preheat oven to 350°. Spoon macaroni mixture into greased casserole. Pour cheese sauce over macaroni. 5. Melt remaining 2 tablespoons butter. Stir and saute bread crumbs until well coated. Sprinkle crumbs over top of macaroni mixture. 6. Bake 25 minutes until it's bubbly and the crumbs are golden. Cheesy Vege tab le s i s a nutritious side dish that could double as an entree if salmon or another meat were added. Vegetables 1 package (20 ounces) frozen mixed vegetables Vfe teaspoon tarragon, crushed >/2 teaspoon salt 1 can (8 ounces) water chestnuts, drained and sliced Sauce Vh cup butter Vbcup all-purpose flour 1 teaspoon salt »/b teaspoon pepper 2 cups whole milk »/3 cup crushed plain croutons V2 cup (2 ounces) shredded Cheddar cheese 1. Preheat oven to 350°. Cook vegetables according to package "directions, adding tarragon and salt. Drain. 2. Combine cooked vegetables and water chestnuts. Place in buttered 8x8 x 2-inch baking dish. 3. Melt butter in medium-sized saucepan. Stir in flour and seasonings. Cook until smooth, stirring constantly. Remove from heat. Gradually stir in milk. Bring to a boil over medium heat, stirring constantly. Boil and stir for 1 minute. 4. Pour sauce over vegetables. Sprinkle top of sauce with croutons and cheese. Bake until cheese is melted and sauce is bubbly, about 15 minutes. Serve more milk to drink; eat cheese as a snack or add it to any sandwich ; when p repa r ing creamed or canned soups, use milk instead of water; add powdered milk to casseroles and sauces; serve desserts, like ice cream and pudding frequently. Place first four ingredients in a silver bowl and pour brandy over them. Ignite liquid and stir with ladle until sugar is dissolved. Add coffee and serve in demitasses. This next recipe is a hot drink reminiscent of the spice islands, where so many excellent coffee beans are produced. Sit on your deck with this one and enjoy the last days of summer. Coffee Of Tropical Delights 4 parts hot coffee " 1 part mixture of Grand Marnier, Cointreau and Galliano 1 part dark rum Shredded coconut, orange peel and lemon peel whipped cream brown sugar to taste Pour rum and liqueur mixture into brandy goblet. Stir in hot coffee. Add brown sugar to taste, without stirring. Top with whipped cream and sprinkle with shredded coconut, orange and lemon peel. Fireplaces and fall air demand something hot and spicy. You can also pour this drink in a thermos, sans whipped creaih, and take it to the football same. Spiced Coffee 1 cinnamon stick 3 whole cloves two all spice berries one cup water whipped cream Bring spices and water to a boil in saucepan. Simmer for 10 minutes. Strain and add more water if dilu­ tion is desired. Use spiced water to brew coffee. Serve in pre-heated cups, topped with whipped cream. This next recipe combines flavors that blend especially well with cof­ fee. Sip this drink with your best- friend in front of a fire. 7 (Continued from page 7B) Caffio Cacal Minto . 6 parts hot coffee 1 part chocolate liqueur 1 part creme de men the whipped cream lemon slice sugar Heat a brandy goblet by filling with hot water for a few seconds. Moisten the rim with the lemon slide and ice with sugar. Pour the choco­ late liqueur and creme de menthe into the glass, and top with hot cof­ fee. Serve with plenty of whipped ci^am. • BABY-YOOR-B • 20% off all Toddletime' napwear and underwear. • 20% off all Toddletime' layettewear and pair-ups. • 20% off all Toddletime " pant sets and dresses. • 20%to 25% off all Toddletime" sleepwear. • $170 off Bassett" 3-pc. nursery group. • 25% off faipdv&name pair-ups for little kids. • 7.99 toMJUbr more pair-ups for kids. • 20#fc tdK% off all carseats and strollers. 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