Down Home Healthy - Family Recipes of Black American Chefs
                      Leah Chase and Johnny Rivers
                     NATIONAL INSTITUTES OF HEALTH
                       National Cancer Institute
               National Heart, Lung, and Blood 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 have some good news:  by making the right food
choices, you can reduce your risk of getting cancer and heart disease.
The National Cancer Institute estimates 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!
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                          DOWN HOME HEALTHY
[Graphic Omitted]
                 Family Recipes of Black American Chefs
                      Leah Chase and Johnny Rivers
                       National Cancer Institute
               National Heart, Lung, and Blood Institute
              U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
                         Public Health Service
                     National Institutes of Health
DEER 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 able, 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
seams 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 Guideline for Americans*
Eat a variety of foods.
Maintain healthy weight.
Choose a diet low in fat, saturated fat, and cholesterol.
Choose a diet with plenty of vegetables, fruits, and grain products.
Use sugars only in moderation.
Use salt and sodium only in moderation.
If you drink alcoholic beverages, do so in moderation.
The, 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
Chef & proprietor                Johnny Rivers, C.E.C., A.A.C.
Dooky Chase's Restaurant         Executive Chef, Resorts
New Orleans, Louisiana           Walt Disney World
                                 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, Lousiana.  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 love 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.
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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 on
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 your 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, too."
RIGHT
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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 p.31)                      instead of     High fat meat
Poultry with skin removed
                fish
     Bean and grain dishes
  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
  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
                                                    bouillons 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,               Frying
   microwaving, grilling,                          Basting with
                                                   fat
braising/stewing, boiling, simmering, instead of   Cooking in
                                                   fatty sauces
stirfrying with a little bit of oil                and gravies
(no more than 1-2 tablespoons oil for and gravies
[Graphic Omitted]
20-Minute Chicken Creole*
Garlic Mashed Potatoes*
Green Salad with Lemon Wedges
Old Fashioned Bread Pudding
Apple-Raisin Sauce
[Graphic Omitted]
"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
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"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 seasoning mixture.  You don't have to use
the traditional butter and flour."     -Leah Chase
*Recipe included
[Graphic Omitted]
[Graphic Omitted]
                          20-MINUTE CHICKEN CREOLE
4 medium chicken breast halves           2 cloves garlic, minced
(1 1/2 lbs total), skinned, boned, and
cut into 1-inch strips*                  1 tbsp chopped fresh basil
or
                                          1 tsp dried basil,
crushed
1, 14-oz can tomatos, cut up**         1 tbsp chopped fresh
parsley
                                        or 1 tsp dried parsley
1 cup low sodium chili sauce
1 1/2 cups chopped green pepper         1/4 tsp crushed red pepper
       (1 large)
                                        1/4 tsp salt
1/2 cup chopped celery
                                        Nonstick spray coating
1/4 cup chopped onion
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 tomatos 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
1-inch strips, if desired.
**To cut back on sodium, try low sodium canned tomatos
Makes 4 servings
Per serving:
calories:  255 total              sodium:  465 mg
   fat:    3 g*                   dietary fiber:  1.5 g
saturated fat:  0.8 g**           carbohydrates:  16 g
cholesterol:  100 mg**      protein:  31 g
Note:  Abbreviations used throughout book include:  * g = grams
       ** mg = milligrams
                         GARLIC MASHED POTATOES
[Graphic Omitted
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                    sodium:  70 mg
total fat:  0.3 g                 dietary fiber:  2 g
saturated fat:  0.2 g             carbohydrates:  29 g
cholesterol:  2.0 mg              protein:  6 g
OLD FASHIONED BREAD PUDDING WITH APPLE-RAISIN SAUCE
                                BREAD PUDDING
10 slices whole wheat bread       1 tsp vanilla extract
1 egg                             1/2 tsp cinnamon
3 egg whites                      1/4 tsp nutmeg
1 1/2 cups skim milk              1/4 tsp cloves
1/4 cup sugar                     2 tsp sugar
1/4 cup brown 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            1/4 tsp ground cinnamon
1/2 cup apple butter              1/4 tsp ground nutmeg
2 tbsp molasses                   1/2 tsp orange zest (optional)
1/2 cup raisins
Stir all ingredients together in 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                    sodium:  252 mg
total fat:  3 g                   dietary fiber:  3 g
saturated fat:  1 g               carbohydrates:  46 g
cholesterol:  24 mg               protein:  7 g
MENU
[Graphic Omitted]
Catfish Stew and Rice*
Spinach Salad with Turkey Bacon Bits/Lowfat salad dressing
Summer Crisp*
[Graphic Omitted]
"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."
[Graphic Omitted]
"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 on page 27. -Johnny Rivers
*Recipe included
[Graphic Omitted]
[Graphic Omitted]
                            CATFISH STEW AND RICE
[Graphic Omitted]
2 medium potatoes                 1/2 head cabbage, coursely
chopped
1, 14 1/2-oz can tomatos,* cut up      1 lb catfish fillets
1 cup chopped onion               1 1/2 tbsp Hot 'N Spicy
Seasoning
                                        (see recipe below)
1, 8-oz bottle (1 cup) clam juice
    or water
1 cup water                       sliced green onion for garnish
                                        (optional)
2 cloves garlic, minced           2 cups hot cooked rice (white or
                                      brown)
Peel potatoes and cut into quarters.  In a large pot combine potatoes,
tomatos 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 tomatos
                              Makes 4 servings
                                per serving:
calories:  355                    sodium:  454 mg
total fat:  5 g                   dietary fiber:  7 g
saturated fat:  1.3 g             carbohydrates:  49 g
cholesterol:  65 mg               protein:  28 g
                           HOT 'N SPICY SEASONING
1/4 cup paprika             1 tsp garlic powder
2 tbsp dried oregano,
   crushed                  1 tsp black pepper
2 tsp chili powder          1/2 tsp red (cayenne) pepper
                            1/2 tsp dry mustard
Mix together all ingredients.  Store in airtight container.  Makes
about 1/3 cup.
[Graphic Omitted]
New Orleans Red Beans*
Hot Fluffy Brown Rice
Mixed Greens*
Sliced Tomatos and Basil
Whole Grain Bread or Buns
Homemade Applesauce made with Unpeeled Apples
[Graphic Omitted]
"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 garden; 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
[Graphic Omitted]
[Graphic Omitted]
                            NEW ORLEANS RED BEANS
[Graphic Omitted]
1 lb dry red beans                3 tbsp chopped garlic
2 quarts water                    3 tbsp chopped parsley
1 1/2 cups chopped onion          2 tsp dried thyme, crushed
1 cup chopped celery              1 tsp salt
4 bay leaves                      1 tsp black pepper
1 cup chopped sweet green 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                    sodium:  285 mg
total fat:  0.5 g                 dietary fiber:  7.2 g
saturated fat:  0.1 g             carbohydrates:  32 g
cholesterol:  0 mg               protein:  10 g
                                MIXED GREENS
2 bunches mustard greens or kale        pepper to taste (optional)
2 bunches turnip greens                 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                     sodium:  153 mg
total fat:  0.1 g                 dietary fiber:  2 g
saturated fat:  0 g               carbohydrates:  3 g
cholesterol:  0 mg               protein:  1 g
Note:  If desired, add 2 tbsp of lean cooked ham, Canadian bacon, or
split turkey thighs (see page 9) to greens before serving. However, this
will increase calorie, sodium, and fat content.
[Graphic Omitted]
Baked Pork Chops*
Sweet Potato Custard*
Steamed Broccoli with Lemon Wedge
Cucumber with Mint and Yogurt
Winter Crisp*
[Graphic Omitted]
"Vegetables are so versatile.  You'll see what I
mean when you try the sweet potato custard on page 28."   -Johnny
Rivers
[Graphic Omitted]
"Meat is very much ad part of lean cooking.  Just remember the three
C's:  Chose 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
[Gphic omitted]
[Graphic Omitted]
                              BAKED PORK CHOPS
6 lean center-cut pork chops,     1/4 cup fine dry bread crumbs
    1/2-inch thick
                                  2 tbsp Hot 'N Spicy Seasoning
1 egg white                           (see page 19)
1 cup evaporated skim milk        1/2 tsp salt
3/4 cup cornflake crumbs          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                    sodium:  393 mg
total fat:  4.9 g                 dietary fiber:  0.2 g
saturated fat:  1.8 g             carbohydrates:  16 g
cholesterol:  31 mg               protein:  17 g
                            SWEET POTATO CUSTARD
[Graphic Omitted]
1 cup mashed cooked sweet potato        1/2 tsp salt
1/2 cup mashed banana                   1/4 cup raisins
    (about 2 small)                     1 tbsp sugar
1 cup evaporated skim milk              1 tsp ground cinnamon
2 tbsp packed brown sugar               Nonstick spray coating
2 beaten egg yolks
 (or 1/3 cup egg substitute)
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                    sodium:  235 mg
total fat:  2 g                   dietary fiber:  1.4 g
saturated fat:  0.7 g             carbohydrates:  20 g
cholesterol:  92 mg               protein:  6 g
Note:  If made with egg substitute, the amount of cholesterol will
be lower.
                                WINTER CRISP
[Graphic Omitted]
     FILLING                                TOPPING
1/2 cup sugar                     2/3 cup rolled oats
3 tbsp all-purpose flour          1/3 cup packed brown sugar
1 tsp grated lemon peel           1/4 cup whole wheat flour
5 cups unpeeled, sliced apples    2 tsp ground cinnamon
1 cup cranberries                 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                    sodium:  56 mg
total fat:  6 g                   dietary fiber:  5 g
saturated fat:  1 g               carbohydrates:  54 g
cholesterol:  0 mg               protein:  3 g
FIBER
[Graphic Omitted]
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.
[Graphic Omitted]
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.
[Graphic Omitted]
[Graphic Omitted]
Fruits such as apples, bananas, berries, cantaloupe, kiwi, orange,
peaches, pears, watermelon and other melons, dried fruits such as
raisins, dated, apricots and prunes.
Nuts and seeds (these are also high in fat).
[Graphic Omitted]
"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 east 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
[Graphic Omitted]
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.
[Graphic Omitted]
"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."
[Graphic Omitted]
"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
on this page.  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
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Black Skillet Beef with Greens and Red Potatoes*
Crispy Whole Wheat Rolls
Fresh Bananas and Grapes
Fig Bar Cookies
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"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."
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"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 on page 35
[Graphic Omitted]
[Graphic Omitted]
                       BLACK SKILLET BEEF WITH GREENS
                              AND RED POTATOES
1 lb beef top round               2 large carrots, peeled, cut
into
                                     very thin 2 1/2-inch strips
1 1/2 tbsp Hot 'N Spicy Seasoning
  (see recipe on page 19)         2 bunches (1/2 lb each)
                                   mustard greens, kale, or turnip
                                   greens, stems removed, coarsely
                                   torn
3 cups finely chopped onion
2 cups beef broth                 Nonstick spray coating
2 large cloves garlic, minced
Partially freeze beef.  Thinly slice across the grain into long strips
1/8-inch thick.  Thoroughly coast 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                    sodium:  101 mg
total fat:  4 g                   dietary fiber:  10 g
saturated fat:  2.4 g             carbohydrates:  52 g
cholesterol:  45 mg              protein:  24 g
"Research suggest 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
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Spaghetti with Turkey* Meat Sauce
Spinach Salad with Light Garlic Dressing
Fresh Strawberries
Oatmeal Cookies
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"This is my idea of comfort food.  Pasta, whether hot, as in this
recipe, or cold, as in the Chillin' Out Pasta Salad, (page 40) 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 on page 39.
[Graphic Omitted]
[Graphic Omitted]
                               SPAGHETTI WITH
                              TURKEY MEAT SAUCE
1 lb ground turkey                2 cloves garlic, minced
1, 28-oz can tomatos, cut up     1 tsp dried oregano, crushed
1 cup finely chopped
       sweet green pepper         1 tsp black pepper
                                  1 lb spaghetti
1 cup finely chopped onion        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 tomatos 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                    sodium:  280 mg
total fat:  56 g                  dietary fiber:  2.7 g
saturated fat:  1.3 g             carbohydrates:  42 g
cholesterol:  60 mg               protein:  29 g
                          CHILLIN' OUT PASTA SALAD
[Graphic Omitted]
8 oz (2-1/2 cups) medium shell pasta    1 1/2 cups chopped celery
1, 8-oz carton (1 cup) plain nonfat
       yogurt                           1 cup sliced green onion
2 tbsp spicy brown mustard              3 cups coarsely chopped
                                           tomatos (about 3
large)
2 tbsp salt-free herb seasoning
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 tomatos.
                              Makes 12 servings
                                Per serving:
calories:  140                    sodium:  135 mg
total fat:  1 g                   dietary fiber:  1.3 g
saturated fat:  0.1 g             carbohydrates:  19 g
cholesterol:  60 mg              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)          3 tbsp lemon juice
1 cup chopped celery              2 tbsp cider vinegar
1/2 cup sliced green onion        1/2 tsp celery seed
2 tbsp chopped parsley            1/2 tsp dillweed
1 cup lowfat cottage cheese       1/2 tsp dry mustard
3/4 cup skim milk                 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                    sodium:  118 mg
total fat:  0.5 g                 dietary fiber:  3.1 g
saturated fat:  0.2 g             carbohydrates:  30 g
cholesterol:  2.3 mg             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
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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.
[Graphic Omitted]
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.
[Graphic Omitted]
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 fat formed
at the surface.  Or, if you don't have the time to chill the food, float
a few ice cubes on the surface of the warm liquid to harden the fat.
Then remove the fat and discard.
When sauteing onion for flavoring  use nonstick spray, water or stock.
stews, soups and 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 desserts,    use 3 tablespoons of cocoa (if fat is
                                   needed to replace the fat in
                                   chocolate, add 1 tablespoon or less
                                   of vegetable oil) instead of 1 ounce
                                   of baking chocolate.
When making cakes and soft-drop    use no more than 2 tablespoons of fat
cookies,                           for each cup of flour.
When making muffins, quick         use no more than 1-2 tablespoons of
breads, biscuits.                  fat for each cup of flour.
When making muffins or quick       use 3 ripe, very well mashed bananas
breads,                            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 liquid
 vegetable lard, or shortening     oil as 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
[Graphic Omitted]
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 9am-4pm 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 Nibbles (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 ($1.75, stock number
017-043-00129-1) Step by Step:  Eating to Lower Your High Blood
Cholesterol ($2, stock number 017-043-00130-3)
     Healthy Heart Handbook for Women (NIH Publication No. 92-2720)
($4.75, stock number 017-043-00122-002)
Single copies available free.  For multiple copies write:
Superintendent of Documents, US Government Printing Office,
Washington, DC 20402.  Send check, money order or use VISA or
Mastercard.
Single copies of the following are available free from NHLBI
Information Center, P.O. Box 30105, Bethesada, MD 20824-0105,
301-251-1222.
Facts About Blood Cholesterol (NIH Publication No. 94-2696)
Eat Right to Lower Your High Blood Cholesterol (NIH Publication No. 90-
2972)
Check Your Healthy Heart I.Q. (NIH Publication No. 92-2724)
Check Your High Blood Pressure Prevention I.Q. (NIH Publication No. 94-
3671)
Check Your Weight and Heart Disease I.Q. (NIH Publication No. 90-3034)
Exercise and Your Heart-A Guide to Physical Activity (NIH Publication
No. 93-1677)
Facts About How to Prevent High Blood Pressure (NIH Publication No. 94-
3281)
Eat Right to Help Lower Your High Blood Pressure (NIH Publication No.
92- 3289)
High Blood Pressure:  Treat It for Life (NIH Publication No. 94-3312)
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 50 cents).
Write:  Consumer Information Center, Department 314-A, Pueblo, CO
81009.
U.S. Department of Agriculture
Dietary Guidelines and Your Diet (HG-253-1 through 8, $6.50 for eight
bulletins, stock number 001-000-04598-9).
Preparing Foods and Planning Menus Using the Dietary Guidelines ($2.50,
stock number 001-000-045427-0)
Making Bag Lunches, Snacks and Desserts Using the Dietary Guidelines
($2.50, stock number 001-000-04528-8).
Shopping for Food and Making Meals in Minutes Using the Dietary
Guidelines ($3.00, stock number 001-000-04529-6).
Eating Better When Eating Out Using the Dietary Guidelines ($1.50, stock
number 001-000-04530-0)
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 charges
to VISA or Mastercard.
DISCRIMINATION PROHIBITED:  Under provisions of applicable public laws
enacted by Congress since 1964, no person shall, on the grounds of race,
color, national origin, handicap, or age, be excluded from participation
in, be denied the benefits of, or be subjected to discrimination under
any program or activity (or, on the basis of sex, with respect to any
education program or activity) receiving Federal financial assistance.
In addition, Executive Order 11141 prohibits discrimination on the basis
of age by contractors and subcontractors in the performance of Federal
contracts and Executive Order 11246 states that no federally funded
contractor may discriminate against any employee or applicant for
employment because of race, color, religion, sex, or national origin.
Programs of the National Heart, Lung, and Blood Institute are operated
in compliance with these laws and Executive Orders.
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 Brandon (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.
U.S. DEPARTMENT OF HEATH AND HUMAN SERVICES
Public Health Service
National Institutes of Health
National Cancer institute and National Heart, Lung, and Blood Institute
NIH Publication No. 94-3408
July 1994
For sale by the U.S. Government Printing Office
Superintendent of Documents,
Mail Stop:  SSOP,
Washington, DC 20402-9328
ISBN 0-16-045166-3
ISBN 0-16-045166-3
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90000 9 780160 451669