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Valley News and Views
Drayton , North Dakota
July 22, 2010     Valley News and Views
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July 22, 2010

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Page 12 July 22nd, 2010 Garden Greens A, to Your Menu Food and Nutrition Specialist, "Mom, it's going to be lettuce are mild, while other ready soon!" my 12-year-old types have a stronger flavor. daughter noted as we peered Some varieties are tender into ourbackyardgarden.We while others have a crisp planted some leaf lettuce and texture. mesclun, which is a mixture Iceberg lettuce is a popular of tender, young lettuce salad bar ingredient, but it varieties, isn't particularly nutritious. After a slow start, our rows In fact, while iceberg lettuce of leafy greens were ready to adds a crisp texture to your pick. I was impressed thatmenu, its nutritional punch my former green vegetable-pales in comparison to darker shy child was excited about green salad ingredients, eating salad greens, including romaine lettuce Next year, I think I'll try a and spinach. litfle gardening trick to extend For example, compared the size of our vegetable with romaine and red leaf garden. Lettuce can serve as lettuce, iceberg lettuce is edible accents in flower beds much lower in vitamin A, C and container gardens, and K, folate, iron and beta- In addition to color, carotene. different varieties of lettuce Consider sneaking some contribute a variety of flavors extra nutrition by adding and textures. Some types of dark leafy greens to your sandwiches. Faculty at the University of Arkansas substituted spinach for lettuce on hamburgers for a taste test with 40 volunteers to see which burger the participants preferred. Overall, the volunteers rated the burgers equally tasty. Most did not recognize that spinach had been substituted for iceberg lettuce. Dark green leafy vegetables are nutrient-rich menu items that also provide a variety of phytochemicals (plant chemicals). Phytochemicals initially provide protection for the plants. When we eat the vegetables, many of these natural chemicals show evidence of helping protect us from chronic diseases, including cancer and heart disease. While we think about carrots as eye-protecting agents, dark leafy greens trump their abilities. Dark leafy greens also provide lutein and zeaxanthin, which have been shown to reduce our risk for macular degeneration, a leading cause of blindness. Lettuce is low in calories, with about 10 calories per cup. If you're trying to maintain or lose weight, remember not to drench your lettuce in salad dressing. In fact, consider serving or ordering salad dressing on the side. Dip the tines of your fork in the salad dressing and then into the lettuce. You will be much less likely to overdo your dressing. When enjoying fresh leafy greens, whether from your own garden, a farmers market or a grocery store, be sure to handle them safely at home. Wash leafy greens by rinsing the leaves under plenty of running cold water. Sometimes soil can be difficult to remove, so you can Valley News & Views place the lettuce in a bowl of servings. Without dressing, cold water and allow it to sit each servinghas 148 calories, a few minutes to loosen the 11 grams (g) ofcarbohydrate, soil. Rinse again and remove 10 g of fat, 4 g of fiber and 86 excess moisture by blotting milligrams of sodium. the lettuce with a clean paper (]ulie Garden-Robinson, towelorbyplacingthegreens Ph.D., L.R.D., is a North in a salad spinner. Dakota State University Add some color, texture Extension Service food and nutrition to your flesh- and nutrition specialist off-the grill summer menus and associate professor in by serving a variety of salad the Department of Health, greens, such as this colorful Nutrition and Exercise salad. Sciences.) Spinach Orange Salad 4 c. flesh spinach, washed and torn into bite -- size pieces 1 orange, peeled and cut into sections or 3/4 cup Mandarin orange slices, drained 1/2 c. slivered almonds 1/2 c. croutons Bottled honey lime or raspberry vinaigrette dressing (your choice) Toss spinach, oranges, almonds and croutons. Serve salad dressing on the side. We reserve the right to limit quantities, Not all sale items available at all participating stores. Starting and ending dates may vary by store, Not responsible for graphic or typographica[ errors. SALE PRICES GOOD JULY 21 - JULY 27 PHONE "701-454-38 | | DRAYTON, NORTH DAKOTA Monday-Friday Makes four (1 1/2 c.) To 6:00 P.~L BUTTER KERNEL BUSH'S ASSORTED ASSORTED CANNED BAKED VEGETABLES BEANS . 5 Can OZS. OURS: 6:,00 A.M. TO 8:oo P.M. I Saturday 8:00 A.M. Sunday 9:15 A.U. TO 4:30 P.M. PREGO LAYS ASSORTED ....... .....HY-TOP ASSORTED SPAGHETTI WHITE POTATO SAUCE VINEGAR CHIPS Kerr Wide Mouth Lids Kerr Regular Caps .................. Kerr 19 Wide Mouth Caps ............... Mrs. Wages Assorted ~j$1m O0 Sauces & Mixes ............. Sure Jell ............... 1.7soz. Box$ | 99 Gulf Wax ................ 16oz. Box Redenbtmhers 2/$S00 Hy-Top $349 Microwave Popcorn. 3 count Box Cider Vinegar .............. Gallon Hy-Top $ 29 crytst $ Saltine Crackers ........... 18 ozs. Sugar .................... 10 lb. Bag Rotel 315 Meow Mix Tomatoes & Chilis ...... 10ozs. Cat Food... i ............. 3.s lb. Bag : Bueh's $ I 8e Hy-Top 4/$500 Grillin' Beans ......... 21-22 oz. can Bath Tissue .......... 4 ao, Tomato or Chicken Noodle Hy-Top Campbell's Soup. .. 10.75oz . Paper Towels ................ Assorted Creamettes Pastas 18 oz, S,ze $ I 29 Hy-Top $]$ ....... Freezer Bags ..... art and Gallon Famous Dave's Kerr $ i 79 Barbecue Sauce ......... 19-20ozs. Regular Lids ................... MRS. 6ERRY'S ll 1 12 ozs. I I II I HEARTLAND FAWS BONELESS Schweigert Old Fashioned Wieners ... 2tbs. John Morrell --Tastv Pork Links ....... 11 ozs. HOT HOUSE S1 Per lb. TOMATOES ...... $ 69 1 lb. BABY Bag CARROTS............ FRESH & Cl CELERY Per Stalk Z l . . . . CRISP CUCUMBERS ...... . Sweet Onions .................... 3 lb. Tub CASS CLAY HALF & HALF Pint Carton CASS CLAY SWISS CHOCOLATE MILK $ 11t Qua CASS CLAY Assorted ',0TTAGE CHEESE 22 OZS. Blue Bonn~ Margarine .............. Box ASSORTED GREEN GIANT VEGETABLES 5/s5oo w BANQUET ASSORTED DINNERS O0 7.1-t0.1~s. CASS CLAY ASSORTED FLAVORS ICE CREAM q8 Assorted Hot Pockets ........... 8.s.9 0zs. Half Gallon Ca.C Sherbet ................. 4s oz. Tub auicy $ 49 Black Plums ............... Per lb. IIIIIIIIIIII I I I I IIII IIIIIIIIIIIIII I I I IIIIII IIIIIII I IIIIIIIII IIIIIIIIIIII III III III III IIIIIII Ole and Lena go to Lamaze Training Courtesy of Cousin Pat 1 Lena was expecting and made Ole come with her to a Lamaze training class. The room was full of pregnant women and their partners. The class was in full swing and Ole was wishing he was somewhere else. The instructor was teaching the women how to breathe properly. She also told the men how to give the necessary assurances to their partners at this stage of the pregnancy. The instructor was ending the class for the evening, saying, "ladies, remember that exercise is good for you. Walking is especially beneficial and will help make delivery much easier." Then she looked at the men in the room saying, "and gentlemen, remember... you're in this together. It won't hurt you to go walking with your wife." The group was getting ready to leave when Ole held up his hand. "Yes," the teacher responded. "Veil," Ole said "I vas yust wondering .... is it all right if Lena carries a golf bag while we walk?" !J Ole and the Ventriloquist Courtesy of Leo Beauchamp -< A young ventriloquist was touring the clubs in Minneapolis. One night while doing his show, Ole happened to be in the audience. With his dummy on his knee, the ventriloquist started going through his usual dumb norwegian jokes. After a short while, Ole who was in the 4th row stood up on h is chair and started shouting: "I've heard enough of your stupid norvigian yokes, What makes you tink you can talk about us dat way? What does a person's nationality have to do with dere intelligence? Its people like you dat keep good folks frombeingproperlyrespected and from reaching dere full potential. You and your kind continue to perpetuate discrimination.., and all in da name of humor!' The embarrassed ventriloquist stood up and began to personally apologize to Ole when Ole suddenly ! yelled, "You stay out of dis fellal I'm talking to dat little trouble maker on your lap!'" Sudoku Answers I 127865493 346729158 958134276 413976582 675i248931 8921351764 531692847 264587319 789413625 Theme Cross Answers !