HomeMy WebLinkAboutThe Citizen, 2011-04-07, Page 24PAGE 24. THE CITIZEN, THURSDAY, APRIL 7, 2011.Wawanosh Patchwork Partymakes first quilting sample
Buffalo have wings?
Amanda Nichol enjoys some wings during the Brussels
Legion’s St. Patrick’s Day Wings meal and meat draw (post
St. Patrick’s Day) last month. (Denny Scott photo)
The second meeting of the
Wawanosh Patchwork Party was
held on Friday, March 18 at 7 p.m. at
the Jeffersons’ house. Reba
Jefferson, club president, opened the
meeting with the 4-H pledge which
was followed by the roll call. The
cover page, designed by Jolande
Oudshoorn, was distributed. Maisy
Jefferson then read the minutes from
the previous meeting.
Mary Ellen Foran had the
members start on making their
quilting sample. The first step was to
measure and cut two 20-centimetres
square pieces of fabric. This was
then straightened and ironed. Next,
the members traced and cut out a
cardboard template of the design
they wanted to quilt. The design was
traced onto the fabric. Quilt batting
squares (20x20) were cut and used
with the fabric squares to make a
fabric sandwich. Once the members
had pinned the sandwich, the
members basted the fabric and
batting together and then removed
the pins. To provide the members
with a break from all the hard work,
Sophie Jefferson led them
downstairs for a Thimble Olympics.
The members competed in a series
of activities involving quilting
equipment.
Next, the members began quilting.
They learned the importance of
putting their needle in straight up
and down and of making small, even
stitches. As the members were busy
quilting, Marita Oudshoorn shared
another method of marking a pattern
for members using dark fabric. By
this time, a few of the members were
getting close to being done, so Mary
Ellen and Marita showed them how
to end their threads without leaving
visible knot. Reba Jefferson closed
the meeting with the motto
and Maisy Jeffersons and
Kristina Drennan provided
refreshments.
The members were to complete
their samples for the next
meeting and include them in their
books.
The group held its third meeting
on March 28.
Good For You!
By Jessica Sparling
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This is the third in a six-part
series by Jessica Sparling of Blyth
entitled “Good For You!”
The series will highlight the
impact of nutrition and lifestyle
choices on physical and mental
health and general wellness.
Jessica is a second-year student in
the College of Human Ecology at
Cornell University in New York,
majoring in Human Biology, Health
and Society.
The third instalment is entitled
Eating Well on a Budget and lists
ways that people can make an effort
to live a healthy live despite
budgetary restrictions.
Many people believe they cannot
eat a healthy, balanced diet on a
limited budget. Instead, many
consumers increasingly rely on pre-
packaged and prepared foods –
which are perceived to be more cost-
effective. This perception is not
always reality.
Yes, food prices are increasing,
and some economists predict they
may increase as much as eight per
cent over the next year.
Unfortunately this increase is
disproportional between healthy
foods and unhealthy foods, and
healthy, so-called “staple food
items” are increasing in price much
more so than less healthy, processed
options.
According to the Ontario
Association of Food Banks, the cost
of bread increased 87 per cent from
1998 – 2008 ($1.30 - $2.43/loaf),
while processed cheese only
increased 4.7 per cent over the same
time period, increasing from $2.71 -
$2.84/package.
With the steady increase in cost of
food items, coupled with the fact
that average Canadians are spending
roughly 17 per cent of their income
on food alone, it is understandable
why many people continue to
perceive that they cannot afford to
eat well on a budget.
However, can we really afford to
eat less nutritious and less healthy
food? In my previous column, I
discussed the effects of obesity –
and eating pre-made, packaged food
items is a risk factor for obesity.
Weight gain is often accompanied
by an increase in blood pressure,
higher risk for heart disease and
diabetes, and each of these concerns
are exacerbated by poor diets.
Processed foods are a wonder of
modern food science. They taste
great and boast long shelf lives,
because they are processed with an
ever-increasing list of artificial
ingredients, preservatives and salt.
These additives, along with excess
fats and sugars, contribute to the risk
of developing high blood pressure or
heart disease, when eaten frequently
or in large amounts.
It is possible, but challenging, to
eat well on a limited budget.
Recently, I tested this by preparing
three full meals (breakfast, lunch
and dinner – even dessert) for one
person – with a daily budget of $5.
Yes, $5.
Beyond the price point, I also met
each of the Food Guide
recommendations for micronutrient
intake (such as sodium, potassium,
cholesterol, and so on) as well as
each food group (carbohydrates,
fruit, vegetables, meat and meat
alternatives).
Eating well on a budget requires
diligence and creativity, but it is
possible, and I learned a few food-
facts along the way:
• Often, white bread and whole
wheat bread are the same or similar
price. Choose whole wheat more
often to help meet fibre and
carbohydrate requirements.
• Lentils and beans, when paired
with rice, offer a simple and
inexpensive way to meet protein
requirements instead of eating
expensive meats.
• Plain yogurt is often less
expensive than flavoured yogurt. Try
adding some frozen berries or
cereal/granola for a little flavour
instead.
• Fresh fruit and vegetables can be
expensive. If a frozen version is
available, take it – and remember:
frozen fruits and vegetables often
have more nutrients than fresh
anyway.
• Canned meats, while
inexpensive and relatively healthy,
are high in sodium and should be
consumed in moderation.
Finally, included is a cost-
effective recipe for a dinner,
Chicken Curry with Mediterranean
Couscous – originally scaled for one
person, but has been scaled up to
make four portions, for your
convenience. Enjoy!
Chicken Curry
Ingredients:
• 1 1/3 c. yellow cooking onion,
chopped
• 1 1/3 c. sweet green pepper,
chopped
• 1 c. green peas (frozen, thawed)
• 1 1/3 c. red beefsteak tomato,
diced
• 2 2/3 tsp. curry powder
• ¼ tsp. salt
• 2 T. unbleached all-purpose flour
• 2/3 tsp. paprika
• 2/3 tsp. garlic powder
• 16 oz (or 2 c.) chicken breast
(bone-in/boneless) or chicken thighs
• 4 T. vegetable oil
Directions:
1. Preheat oven to 350˚F.
2. Wash vegetables in cold water.
Dry.
3. Using a chef’s knife, chop
onion, green pepper and dice
tomato.
4. In a medium-sized bowl, add
onion, green pepper, green peas and
tomato.
Add 1 1/3 tsp. curry powder and
salt. Mix thoroughly. Spread evenly
in glass baking dish.
5. In a large, resealable food-
storage plastic bag, mix remaining
curry powder, flour, paprika and
garlic powder. Shake to mix. Add
chicken; seal bag and shake to coat.
6. In small skillet, heat vegetable
oil over medium-high heat. Cook
chicken in oil, turning frequently, 8-
10 minutes or until cooked.
7. Place chicken over vegetable
mixture in glass baking dish. Cover
tightly with aluminum foil.
8. Bake 30 minutes. Remove foil,
bake an additional 10 minutes.
9. Remove from oven. Serve over
couscous (below) or rice.
Mediterranean Couscous
Ingredients:
• 3 c. water
• 2 c. couscous, uncooked
• ½ c. golden or regular raisins
(dried cranberries or chopped
apricots would also work)
• ¼ tsp. black pepper
• ¼ tsp. cayenne pepper
• ½ c. red beefsteak tomato, diced
• 2 ½ T. sesame seeds
Directions:
1. Bring water to boil in a medium
saucepan. Stir in all ingredients;
remove from heat.
2. Cover and let stand about 5
minutes, or until liquid is
completely absorbed. Stir gently.
3. Top with sesame seeds. Serve.
If you would like more
information on nutritional
requirements, or access to tools that
will help you to analyze and track
the foods that you are eating, visit:
www.hc-sc.gc.ca/fn-an/food-guide-
aliment/index-eng.php.
“Persistence is the twin sister of
excellence. One is a matter of
quality; the other, a matter of time”
– Anonymous