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By HELEN W. SMITH 1 4- « Extonton Accnt, Home Economic* „'r As you begin to plan your holiday j^eals, keep in mind the diet restrictions of family members and guests, itany people need to reduce their intake of salt, fat and cholesterol for health reasons and all of us need to pjan our menus so that they include some foods that are not excessive in ‘dalories. I’m not saying you can’t have the traditional high-calorie holiday foods like pumpkin pie or salty foods like country ham, just eat {hem in moderate amounts and offer your guests an alternative so that if gdmeone is on a restricted diet they Will have a choice. For example, for dessert have pumpkin pie and ambrosia. If someone can’t eat the rich dessert, they can have the fresh fruit instead.
—Citrus fruit as flavor enhancer
- When planning meals with sodium, fat, and cholesterol restricflbns, the most versatile natural flavor enhancers are citrus fruits and juices. Fresh citrus adds flavor, solor and appetite appeal. However, it will add little or no sodium, no fat or cholesterol, is low in calories, and provides excellent amounts of vitamin C and some dietary fiber. tL. Lemons in particular, with their tangy juice and refreshing aroma, $ld zest to the natural flavors of most foods. In combination with many herbs, lemons double flavor ihjoyment. Slices of lemon provide tye as well as taste appeal. Fresh
Sated lemon peel puts zip in many shes. Here are some suggestions for using lemons and other fresh citrus when cutting down on sodium, t&t, cholesterol, or sugar, or to increase the fiber and complex carbohydrates in your diet.
Appetizers
<-i • Add fresh grated lemon or orange peel to plain lowfat yogurt for fresh fruit or crisp raw vegetable dressing or dip. ;» • Blend lemon, orange or tangerine juice with lower fat cream cheese, small amounts of shelled sunflower seeds and chopped candied ginger.
Salads
• i • Peel and slice or section fresh oranges or grapefruit for fresh spinach-onion salad. ' • For oil and vinegar dressings, substitute 1/2 lemon juice and 1/2 herb-flavored vinegar for regular viftgar.
' “* • Add fresh squeezed lemon juice to shredded carrot-raisin salad.
• Blend equal amounts fresh lemon juice and sugar; drizzle over fruit salad.
• Blend fresh orange and lemon jdice with a little honey for fruit-cabbage combinations.
• Toss orange sections and thinly sliced cauliflowerets with honey and fresh lemon juice.
Meats
■* • Blend lemon juice, dry mustard and freshly ground black pepper. Serve as a spicy hot sauce for roasts, a&aks or chops. I. • For marinades, blend fresh iBnon juice with herbs and brown sugar or honey. ; • Add thin slices of unpeeled Icgnon to meat-vegetable stews. ^ • Add fresh lemon juice to a barbecue sauce made of low sodium tomato paste, chili powder, honey, girlie and onion.
Z Poultry ■* Z • For baking or broiling, brush poultry with a blend of oil, lemon juice and poultry seasoning; then dust with paprika. C! e Dust fish pieces with flour iBixed with grated lemon peel and an h$rb mixture of sesame seed, oregano, basil and thyme.
• For broiling, brusl) fish with ntelted unsalted margarine, fresh lemon juice, dill weed or tarragon.
< Vegetables
• Blend softened unsalted margadhe with fresh lemon juice, grated
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