Pharm Cooking
By LOU GREENHAW
Contributing writer
We had planned to go to Boston for St. Patrick's weekend because Carson was on spring break. We didn't get there. The flights out of Wichita were all showing full, and the one we wanted on did indeed leave full. Then we checked the weather forecast, and it was supposed to be 40 degrees and raining the day we wanted to do the Freedom Trail, which is an outdoor walking trail among historic sights. We decided we would wait for better weather.
So Carson went the Kansas City to spend the weekend with his brother. I suggested we all go since we had already arranged to have someone else teach our Sunday school lesson. Carson insisted it wouldn't be as much fun if Dad and I went along! I know when I'm not wanted!
So Steve and I ran a few errands, taught our own Sunday school classes, and tried to catch up on a few things. We ate healthy meals without wondering if Carson would turn up his nose. It was great.
My sister is in a pilot project with a big hospital in Dallas on lifestyle changes. She is eating six small meals a day, exercising an hour a day and has lost 20 pounds already and feels great. That has motivated me to try to clean up my act. My eating habits get worse as I get busier. Healthy eating certainly takes planning.
The other thing that helps me is when produce is in season. Fresh produce is so much quicker to fix and has so many more possibilities.
Also, fish is a quick fix. This weekend I poached salmon and topped it with a sautéed combination of colorful sweet peppers. Then one meal we had a main dish vegetable salad topped with shrimp. It was great and so healthy.
I admit I get tired of trying to fix vegetables in new ways. If I really try to get the 4-5 servings of fruit and vegetables recommended for good health, it gets pretty repetitive. Then a lot of the fix ups add lots of fat with sauces and cheese. I'm told you can heat cheddar cheese in the microwave, and the oil will come to the top and you can pour it off. I haven't tried it yet.
I'm having some health screens done later in the month, and I am putting off starting back on my exercise program until then. I want the numbers to look as bad as possible when I start so I can show a bigger improvement faster! It's more motivating to see the body fat come down, and the metabolic rate go up. I know the bigger reward is better health, but grant me the pleasure of immediate victory!
Here's a good green bean casserole that can be converted to lower calories. I'll put the ideas in the note.
FRENCH STYLE
BEAN CASSEROLE
1 1/2 tablespoons butter
1/2 onion, finely chopped
3 tablespoons flour
1 tablespoon sugar
salt and pepper to taste
8 ounces sour cream
2 cans French style green beans, drained
Topping of corn flake crumbs or grated cheese
Melt butter. Add onion and sauté. Stir in flour, sugar, and seasoning. Stir in sour cream and heat, stirring until it is heated throughout. Add beans. Place in casserole dish and top with desired topping. Bake at 350 degrees for about 30 minutes or until well heated. Note: to lower calories, omit butter. Heat onion in microwave until limp. Whisk flour and seasonings in to low-fat sour cream. Use an extra can of beans if you want to decrease the calories per serving even more. Use the corn flake topping or no topping at all. If using no topping, stir occasionally while baking. (Parmesan cheese can be sprinkled on top for a version that has fewer calories than using cheddar.)
