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Valley News and Views
Drayton , North Dakota
February 11, 2010     Valley News and Views
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February 11, 2010

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Page 10 February llth, 2010 Valley News and Views a-ce if! !!ii l/ Bro li Ch ; cco a , Julie Garden-Robinson, Food and Nutrition Spedalist, NDSU U "I think I will have the Patrick's Day. These natural substances grilled salmon, a salad and If I had been offering stimulate our production of broccoli as my side dish," a prize for healthy food cancer-fghting compounds my 14-year-old son said as selection that evening, my and may reduce our risk for he perused the menu. son would- have earned a cancer ofthe colon, stomach, "Is the broccoli good bonus prize by choosing the lungs, pancreas, skin and .here?" my 11 -year-old grilled salmon, other organs. daughter asked. . Eating more broccoli is a Other research suggests "Yes, it's really good," he trend in the U.S. Compared eating more broccoli may replied, with 25 years ago, Americans help prevent cataracts. "OK, I'll have broccoli, are eating 900 percent more Broccoli is a good source i too," she said. broccoli. On average, each of of calcium, fiber, iron, folate, My husband and I glanced us eats 4.5 pounds of broccoli beta carotene (which is at each other in amazement, per year. converted to vitamin A in the Afterobservingthisexchange You might want to scoop body) and vitamin C. While i between my children, I felt a up your share of broccoli oranges get the attention little guilty about ordering based on research about for their vitamin C content, the deep- fried shrimp. I broccoli and its relatives, ounce for ounce, broccoli ordered the broccoli, though. Along with cabbage, actually contains more. To offset the shrimp, I also cauliflower, Brussels sprouts Whenpurchasingbroccoli, had my salad dressing on the and bok choy, broccoli is a choose dense, firm clusters side. member of the cruciferous that are dark green or have a In their younger years, family, blue cast. Avoid broccoli that much coaxing was involved Broccoli is loaded with has a yellowish cast because in getting our children to eat "phytochemicals," which are it is past its prime. You may vegetables. In fact, for quite natural plant chemicals with want to try "broccolini," a while both of them avoided disease-fighting properties, which is a smaller variety having anything green on Broccoli is rich in substances with a slightly sweeter taste. their plates, except perhaps known as "isothiocyanates," Wash the broccoli green frosted cookies on St. especially "sulforaphane." thoroughlywith cold running water. Store cleaned broccoli in the refrigerator in a zip- type plastic bag or sealed container within easy reach for snacks. Broccoli is tasty flesh or cooked. You can steam broccoli or cook it in a small amount of water. To speed cooking, cook the stalk portions first, then add the florets later in the cooking process so they do not become overcooked. If you bypassed broccoli in your younger years, give it another chance. If you like it, have an extra serving. Here's a tasty dish from the North Carolina Cooperative Extension. It's an excellent source of calcium and vitamins A and C. Chicken and Broccoli Quiche 9-inch ready-made pie crust, baked 4 eggs 1 c. fat-free milk 1/2 tsp. garlic salt (or use garlic powder to decrease sodium) Pepper (as desired) 3/4 c. low-fat cheddar cheese, shredded 3/4 c. cooked, chopped chicken 10-ounce package frozen, chopped broccoli 1/4 c. carrots, shredded 1/4 c. finely chopped onion Preheat the oven to 350 degrees E Bake pie crust according to package directions. In a mixing bowl, combine eggs, milk, salt and pepper. Mix well. Place frozen chopped broccoli in a microwave- safe dish. Cook according to the package's directions. Drain liquid in strainer and let cool. Press to remove additional liquid. Layer the meat, vegetables and cheese into a baked pie crust. Pour the egg mixture over the ingredients. Bake at 350 F for 30 to 40 minutes or until top is browned and knife inserted in the center comes out clean. Let stand five minutes before cutting. Makes six servings. Each serving has 370 calories, 16 grams (g) of fat, 17 g of carbohydrate, 2 g of fiber and 540 milligrams of sodium. (]ulie Garden-Robinson, Ph.D., L.R.D., is a North Dakota State University We reserve the right to iimit quantities, Not alt sale items available at eli partidpaling stores, Staaing and ending dates may vary by store, Not responsible for graphic or lypographica~ errors, SALE PRICES GOOD FEBRUARY 10 - FEBRUARY 16 DEMINGS CANNED PINK SALMON L . 5 ozs. PHONE '701-454-38 | 1 DRAYTON, NORTH DAKOTA LA CHOY ASSORTED CHOW MEIN BI-PAK S998 L42 ozs. Chicken of the Sea Light Chunk Tuna ........... 5ozs 88 Chicken of the Sea $ I ~ Whole Oysters ............. 8oz*2" Spare Luncheon Meat ........... 12 ozs. Hormel Assorted $229 Beef Hash ................. m ozs. CO-I-rONELLE DOUBLE ROLL Ul= SA4s IT 6 Pack ,i Hunt's $ I 29 Spaghetti Sauce ......... 26,5 ozs. A..o,ed Pa.,ea 5t$5oo Pasta-floni ........... 4.7-0.2 ozs. A..o,ed s/$5oo Rice-A-Roni ........... 4.~.B ozs LaChoy $ I 49 Soy Sauce ................. 10 ozs. HOURS: Monday-Friday 8:00 A,M. TO 8:00 P.M, / Saturday 8:00 A.U, TO 6:00 P.M, Sunday 9:15 A.M, TO 4:30 P.U. :ASSORTED DORITOS CHIPS I CHEETOS & I! CORN | CHIPS 12/s488 m Dakota Growers Assorted S/$~ O0 Egg Noodles ............ 12 ozs. Meow Mix $57S Cat Food ................ 3.5 lb. Bag Kleanex A|~sorted 3/$500 Facial Tissue ................. Shore Lunch Assorted $1 99 Breading For Fish ......... 9ozs. WALLEYE FILLETS,,, "" - ':" ]l Sliced Pepperoni ........ 35 ozs. $299 As,orted $ 89 Pollock Fillets ............ Per lb. POLLOCK FILLETS 10 LB. BOX .... $17.90 Heartland Farms -Rump Roast ..............Perlb Heartland Farms Stew Meat ................. Per ub. CHEESE 22 oz& CASS CLAY WHIPPING CREAM sIP CASS CLAY ORANGE JUICE Bongard'a Sliced - 72 Count $~J) American Cheese .......... 3 J~. U Cass Clay $ i 99 Chocolate Skim Milk ...... 64 ozs, II ~MET DINING - ASSORTED ASI#,N MEALS S 49 ~28-32 ozs, Schweigert $499 Chicken Patties .......... 28-32 ozs Schweigert $499 Chicken Nuggets ....... 28-32 ozs, Hy-Top 315500 Orange Juice ........... ~2ozs. TOTINO'S PIZZA ROLLS sIP T. J. Farms Assorted Hashbrowns .............. 2~ ozs. $ I 2~ Colea Assorted Garlic Bread 1446ozs$229 Assorted 2/$3oo Michelinas Entrees .... 840 oz~. CASS CLAY SCROUNDS ASSq'. ICE CREAM Hy-Top $549 Jumbo Butterfly Shrimp .... 9 ozs. I0OO Bellatoria Pizzas ........... RED & GREEN APES 99 Per lb. Crisp Green Cucumbers RED DELICIOUS APPLES 9 P~er lb, 2/$ I oo COLE SLAW MIX Extension Service food and nutrition specialist and associate professor in the Department of Health, Nutrition and Exercise Sciences.) How to Make a Good Slime The Drayton 4th graders recently took on some "How To" projects, finding something they were interested in making and then explaining it to others by creating a poster that gave appropriate directions. The Slime recipe caught my eye and I thought it would be useful to readers who might get a little bored during a blizzard and need a little project to brighten their day. How to Make Slime Ariel Deppa What You'll Need: A Big Bowl Measuring Cups Food Coloring 1 Cup Corn Starch V2 to 3/4 Cup Water Directions 1. Take a Bowl 2. Add 1 Cup of Cornstarch 3. Next add a few drops of food coloring 4. Then add V2 to ~A cups of water 5. Next, mix with hands until it's slimy. Beyond that she never went into detail as to what to do with it once it was done, but I imagine it could be quite impressive on the dog, cat or ~ounger sibling. Also could be used to get out of going to school by faking a sickness or having been bitten by a zombie. Next week we'll print a couple variations on Peanut Butter Balls. FRS Youth Tour Student Continued From Page 8 To qualify, the student's parents must be subscribers of Polar and the student must be age 16 or 17 years old at the time of the youth tour. Deadline for entries is March 1, 2010. Applications can be obtained from your High School Guidance Counselor or at Weekly Sudoku Solution 9 7 2 4 5 3 8 1 6 637211845! '1 18435i962 54986173 87562319 21397684 96148257 45219736 39674528 72853491 Theme Cross -C Ll~ -6--+-- E!C A N!E A L!A MArl S UIL RlU N ~!x I DIE EIRIAIPISIEIoIMIEI~ KIEIDIoITI,ICIAINI~ ~UTIOILIS OI~I~Isl~IAIc K S O1~ BIAIAIwIEIAIIIoILI~ OI~IaloIEIDI~I~I~IL sloIPIAITI~I~Is < Get a Jum ) Start on Kelly's AD. Get it before the paper comes out by going to