NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

June 22, 2000

Prairie Fare: If You Can't Stand the Heat ...

It seems as if people's disinclination to work up a sweat cooking becomes especially pronounced once the weather gets hot. But do the simpler pleasures of summer have to be bland? I say, "No."

And just to show how easy it is to have good-tasting food in a flash, here are six ideas (not necessarily tested recipes)--an eclectic array of quickness--which anyone capable of using a can opener or lifting a lid could be serving in about 30 minutes:

  1. Chili Con Queso--combine two small cans (6-ounce size or thereabouts) of Mexican-style stewed tomatoes with 2 pounds of processed American cheese and about a quarter cup of half and half; heat mixture in double boiler until cheese is completely melted. Serve with raw vegetables and tortilla chips.
  2. Weenie Weenies--open several cans of Vienna sausages and one can (14- to 16-ounce size) of sauerkraut. Rinse sausages well, drain kraut and place together in a microwave-safe dish. Heat and serve with cocktail buns.
  3. Four "Bean" Salad--combine one can (14 to 16-ounce size) each of pinto beans, black beans, white hominy and yellow hominy. Add a bottle of Italian salad dressing (16-ounce size or thereabouts) and mix together well. Serve chilled.
  4. Olive Spread--in a blender or food processor, whirl together two cans (14- to 16-ounce size) of drained, pitted black olives, two tablespoons of lemon juice, a quarter cup of vegetable oil, six cloves of garlic and a teaspoon of crush red pepper flakes. Once mixture reaches consistency of a spreadable paste, season to taste with salt and black pepper and serve on toasted pieces of French or Italian bread.
  5. Peachy Ambrosia--combine two cans (14 to 16-ounce size, or larger) of peaches, drained, with one cup of orange juice and a cup of toasted coconut. If desired, serve with vanilla ice cream or frozen yogurt.
  6. Snirt Dessert--cut an angel food cake into bite-sized cubes; in a large mixing bowl, combine one or two packages of instant chocolate pudding mix with a medium-sized container of ready-made whipped topping. Stir the angel food cake pieces into the pudding mixture and serve this flavorful mess ASAP.

Likewise, the recipe that follows takes less than 30 minutes to prepare and would make a great addition to a camping menu or for complementing a backyard picnic.


Apple Bean Bake
(This recipe comes from "The Bean Cookbook," published by the North Dakota Department of Health.)
Yield: 6 servings

Ingredients:
1 16-ounce can pork and beans (remove pork pieces)
2 small golden delicious apples, cored and cubed (if using other types of apples, peel)
2 tablespoons brown sugar
1/4 teaspoon cinnamon

Procedure:
Combine all ingredients in a 1- or 2-quart saucepan. Simmer, stirring occasionally, until the apples are tender and rise to the surface. Serve hot. Nice accompaniments include grilled or baked pork chops, corn bread, and coleslaw or potato salad.



What's Your Take on This, Julie?

Quick, easy and healthy certainly describes this side dish. A serving (one-sixth of the recipe) contains about 130 calories, 3 grams of fat, and 7 grams of dietary fiber. It also contains some folate, calcium and other vitamins and minerals.

Beans are considered both a vegetable and a protein in the Food Guide Pyramid. Beans are low in fat, and high in protein, carbohydrates, vitamins and minerals. They're a good source of dietary fiber, which can reduce our chances for certain types of cancer. Beans also are the best vegetable source of folate, a B vitamin that is especially critical for women of childbearing age since it has been shown to reduce the risk of birth defects such as spina bifida by as much as 50 percent. The current recommendation for all women of childbearing age is 400 micrograms (mcg) daily. It is especially important in the early stages of pregnancy since this vitamin is critical for cell development.

Folate also is known as folacin or folic acid, depending upon its form and whether it's in food or vitamins. Recent research has shown that folate also provides protection against heart disease by breaking down an amino acid (protein building block) known as homocysteine. Some studies have shown that high levels of homocysteine in the blood and low amounts of folate/folic acid in the diet can triple heart attack risk.

The folate content varies in beans depending on variety. A cup of cooked pinto beans contains about 292 mcg, a cup of navy beans contains about 255 mcg and a cup of kidney beans contains about 130 mcg. Other sources of folate are broccoli, oranges, sunflower seeds and leafy green vegetables like spinach.

Apples add flavor and fiber to this recipe. On average, Americans crunch their way to 46 pounds of apples per person each year, and for good reason. Apples are tasty, fat free and a great source of pectin, a type of soluble fiber that has been shown to reduce cholesterol levels in the blood. A medium apple contains about 80 calories and 5 grams of fiber if you eat the skin.

If you think of apples as only red, green or gold, it may be surprising to know that there are 2,500 apple varieties grown in the United States and 7,500 varieties worldwide. The varieties vary from as cherry-sized to grapefruit-sized.

While this recipe calls for golden delicious apples, any type could be used. When choosing golden delicious apples, look for smooth, clean skin with a light green to pale yellow color. To test its firmness, hold it in the palm of your hand instead of pushing it with your thumb, which could bruise the fruit. It should feel solid and heavy. As with any fresh produce, wash it carefully using plenty of running water.

After eating a meal comprised of simple summertime pleasures like Apple Bean Bake, why not partake of some toasted marshmallows. In moderation, of course.

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Sources: Dean Hulse (701) 231-6136
Julie Garden-Robinson (701) 231-7187