Page 10
March llth, 2010
Valley News
and Views
Spnng With
At this time of year, I start
thinking in shades of green.
I wait for the time when
leaves, grass and outdoor
plants burst into color.
I don't think I'm alone
in wishing for some green
foliage at this time of the
year.
I realize that I have to
engage some patience before
spring officially arrives. So,
I'm going to begin by looking
at my plate. I can add more
leafy greens and eat them,
too. Just like leaves and
grass, green vegetables are
colored by the plant pigment
chlorophyll.
Adding green veggies to
your plate is like adding a
touch of spring.
Did you just add leafy
greens to your grocery list?
If not, maybe I need to be
more convincing about the
value of green veggies.
People tend to
shortchange themselves on
dark green vegetables, along
with orange vegetables.
While orange vegetables,
such as carrots, get most of
the credit for promoting and
maintaining good eyesight,
green vegetables should get
the spotlight.
For example, spinach
contains a natural plant
chemical, lutein, which
works with another natural
plant chemical, zeaxanthin,
to keep eyes healthy. Lutein
alsois foundingreenpeppers,
peas, cucumbers and celery.
Getting enough lutein and
zeaxanthin may help reduce
our risk of age-related
macular degeneration, a
leading cause of blindness.
Cabbage is another green
vegetable group with health-
promoting properties. To the
ancient Greeks, cabbage was
known as a medicinal food.
Cruciferous vegetables,
such as cabbage, broccoli
and brussels sprouts,
contain isothiocyanates,
which are sulfur-containing
compounds. These
compounds are responsible
for some of the health
benefits.
In a study of more than
18,000 Chinese males ranging
in age from 45 to 64, eating
more cruciferous vegetables
was associated with a
lower risk of lung cancer.
Cruciferous vegetables also
are linked with reducing the
risk of prostate and stomach
cancer.
Besides thinking of
cabbage as a medicinal food,
the ancient Greeks also had
a saying, "Cabbage twice
cooked is death."
That's a good reminder
to prepare cabbage and its
relatives properly. Cabbage
has a mild flavor in the
raw state. It becomes more
aromatic during long
cooking because it contains
sulfur compounds that form
hydrogen sulfide gas during
to form sauerkraut to
lengthen its shelf life while
preserving the vitamin C
it contains. Sauerkraut,
however, is much higher in
sodium.
At the store, look for solid,
compact cabbages with no
signs of wilting, unusual
colors or aromas. Use it
as soon as possible after
purchase in either fresh or
cooked form. Cabbage loses
flavor the longer it's stored.
When preparing cabbage,
remove the outside leaves
and cut out the core. Wash
well under running water,
place it in a plastic bag or
wrap it in plastic and place it
in a vegetable crisper.
Here's a tasty twist on
coleslaw. The recipe is
cooking, from the Maryland Food
Have you smelled a rotten. Supplement Nutrition
egg? Overcooked cabbage Education Program.
releases the samecompound.
Cooking cabbage too long
also can leave you with an
olive green side dish. The
color reaction occurs when
natural acids in cabbage
react with chlorophyll, the
green pigment in cabbage.
Cook cabbage quickly in
as little water as possible.
Leave the cooking pot at
least partially uncovered to
allow the sulfur compounds
to escape.
Cabbage remains an
economical menu item.
Cabbage is a good source
of vitamin C and is low in
calories at 15 calories per half
cup. It also can be fermented
Asian Coleslaw
1 pound shredded
cabbage or 16-ounce
bag of coleslaw mix
1 (11-ounce) can
mandarin oranges,
drained
1/2 c. peanuts
(optional)
Dressing ingredients:
2/3 c. light Italian
dressing
2 Tbsp. low-sodium soy
sauce
Mix together the cabbage
or coleslaw mix, nuts and
mandarin oranges. In a
separate bowl, stir together
the Italian dressing and soy
sauce. Add dressing to the
coleslaw mixture and toss
well.
Makes 12 servings of 1/2
cup each. Each serving has
45 calories, 2.5 grams (g) of
fat, 6 g of carbohydrate, 1 g
of fiber and 40 percent of the
daily recommendation for
vitamin C.
(]ulie Garden-Robinson,
Ph.D., L.R.D., is a North
Dakota State University
Extension Service food
and nutrition specialist
and associate professor in
the Department of Health,
Nutrition and Exercise
Sciences.)
Tis the Sugaring
Season
When the daytime temps
run up into the low 40's and
night time temperatures
turn to freezing it's time to
do some sugaring. We're not
talking about out at American
Crystal, we're talking about
doing it as it was done by the
local natives, in the old days.
See the Alexander Henry
notes in this week's Back
When Column.
If you remember we ran
an article a spring or two
ago about tapping box-elder
trees to make syrup. Box-
elder is a type of maple and
makes a good syrup or white
sugar, depending on how
you boil it down.
We reserve the nght to limit quantities, Not all sale items ava!abe at at parlcipating stores.
Starting and ending dates may vary by store. Not responsible ior graphic or typographc.al errors.
SALE PRICES GOOD MARCH !0 - MARCH t6
PHONE
701-454-38 | 1
DRAYTON, NORTH DAKOTA
HO!!$:
Monday-Friday 8,00 A.M. TO 8:00 P.M. I Saturday 8:00 A.M. TO 6:00 P.U.
Sunday 9:15 A.M. TO 4:30 P,M.
LIPTON HY-TOP GOTTONELLE KLEENEX
ASSOpASTArted Packet., Nl" --SOt' i DO UBLEBATHROLL As.rtedFACiALSizes
RiCE SIDES TISSUE TISSUE
m40= 1 +o+ ,300I+ sire
Big Tex $ I 88 Hunt's Dakota Growers Assorted !
Egg Noddies ............... 12 ozs.
Grapefruit Juice ......... 46 oz. Can $4003/ Manwich .................. '6 °z= 3/$50@ $ ! O0
Hunt's Assorted Dakota Growers I0/$00 Hy-Top $ 49
Tomatoes ................ i4.5ozs Macaroni & Cheese.. 7.25ozs. Brownie Mix .............. 21.sozs.
,-.* s/s,00oo00, .,-,+ ,199 KotexAssorted $1"J)49
Hy-Top Soups • 26oz=. Spaghetti or Macaroni ...... 21b Bo Pads or Tampons ..............
BONELESS BEEF
RUMP ROAST,,,,,
eoneless $Ri, r.. 49 oscar M.,., z/, 4 44
Center Cut Pork Chops... Perth. Lunchables with Juice ......
Stew Meat ................. Per lb. "--)2 ) Shurfresh Assorted 3/;&O0
I
CASS CLAY Assorted
COTTAGE CHEESE
$ 89
2
CASS CLAY Assorted
CHIP DIPS
SlSa
12 ozs.
CASS CLAY
WHIPPING CREAM
Hy-Top
Shredded Cheese ......... 2 =b. B
Cass Clay
Chocolate Skim Milk ...... mozs,
$699
, I -
Sliced Meats ............. 12 ozs
Cloverdale Tangy $ J':88
Summer Sausage ........ 28ozs. Oscar Mayer-Wallet Pack $Ri29 • - -,-, =--J- w.s;, =UL-Um
John Morrell $ • O0 Turkey or Ham ............. 10 ozs. I-
Franks ...... ............... 12 oz,. I . TOMBSTONER2,, PlZZA'Sso00ed
00/STOO
iiiiiiiiiiiilgi
.i]!+I CA Y
ICE CREAM
GREEN _ [] FRESH - W Each
$ 69
Per Ib
CABBAGE ..... • ASPARAGUS .....
Hy-Top 315500
+ 00|491 Sl! T.SteamableHy'T°P Assorted Orange JuiceHashbrowns J; Farms Vegetables.. 12°z'Can 32412 oZS.ozs. 2/$3/$"4."
FRESH Per Bunch BRAEBURH Select Assorted $1lI|
BROCCOLI ........... APPLES ............ Lean Cuisine Meals ...........
Kind of a fun little project
for yourself or your family
and you can get yourself set
up for just a few dollars.
To tap trees, I used little
5/8" plastic hose connectors
that I bought at Halcrows
for about fifty cents a piece,
drilled an appropriate sized
hole and then tapped them
into the tree and hung
plastic buckets below them.
Really worked well and will
be doing it a gain this year.
Don't have space for a big
article this week, but if you're
looking to have some fun
with this and would like to
see some follow up info, give
us a call.
Better find
your hat, Less
Than a Month
Until Twins
Baseball.
A Wee Bit More
Irish Humor To
Make It Through
St. Patrick's Day
Father
Murphy
walked into
a pub in
Donegal, and
asks the first
man he met if
he wanted to go to heaven?
The man said, "Welt of
course I do, Father."
Father Murphy said, "Then
stand over there against the
wall."
Then the he asked a
second man, "Do you want
to go to heaven?'!
"Certainly Father," the
man replied.
"Then stand over there
against the wall," said Father
Murphy.
Then Father Murphy
walked up to O'Toole and
asked, "Do you want to go to
heaven?"
O'Toole said, "No, I don't
think so Father."
Shocked, Father Murphy
said, "I don't believe this
O'Toole! You mean to tell me
that when you die you don't
want to go to heaven?"
O'Toole said, "Oh, when I
die, yes indeed, but I thought
you were getting a group
together to go right now."
Paddy was trying to cross
a street New York.
He was patiently waiting
and watching the traffic cop
on a busy street crossing.
Every few minutes the
cop would stop the flow of
traffic and shout, "Okay,
pedestrians." Then he'd
allow the pedestrian traffic
to pass.
He'd done this several
times, yet Paddy remained
impatiently standing on the
sidewalk.
After the cop had shouted,
"Pedestrians!" for the tenth
time, Paddywent over to him
and very polietely said, "Is
it not about time ye let the
Catholics cross?"
Weekly Sudoku
Solution
782436519
136579824
954218763
]
87!3164952
469825137
521397648
317682495
295741386
648953271
Theme Cross
Get a Jump Start on Kell r's AD. Get it b(.4ore the papercomes: ....... out by going " to www.valleynv.com.*
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