Skim milk powder. This can be a
substitute for fresh milk. Keep in mind though that skim milk is suitable for adults
only. Toddlers and kids require milk higher in fat. Homogenized, or full fat (red
carton) milk for those two and under, and 2% (blue carton) milk for those over
age two. Instant skim milk powder is
made from skim milk, thus it has the same nutrition as fluid skim milk. To replace fluid milk with instant skim milk
powder, add one third of a cup of instant powder to one cup of water, for a
final product of one cup of milk. If you’d like to try a milk higher in fat, try
mixing half whole milk and half reconstituted (skim
milk powder) milk, and you’ll end up with a milk that is equivalent to about 2%.
Use skim milk powder to drink fluid milk, but also try adding it to cereal, baked
goods, soups, mac and cheese, scalloped or mashed potatoes, and milk based
sauces or casseroles.
Potatoes. These are certainly a traditional
Newfoundland favorite. On average a medium potato contains just under half of the daily value for vitamin C, no fat,
and has just as much potassium as a banana. If you eat potatoes with the skin
they can also be an excellent source of fiber. Eat potatoes on
their own baked, mashed, or boiled, or try them with diced with oil and herbs
and baked for a tasty roasted potato wedge. Potatoes can also be combined into
cold vegetable salads, used in soups and stews, and even pancakes!
Cabbage: This Newfoundland staple isn’t just enough for salt
beef dinners. Cabbage is high in vitamin C and a source of fiber. We tend to
eat this cooked, but it can also be enjoyed raw. Try raw red or green cabbage
sliced thin in a homemade coleslaw, or pair green cabbage to a casserole, soup,
or Asian-style stir-fry.
Apples. They taste great as a snack on their and can also be the basis for cost
effective desserts like apple crisp, pie or baked apples. Apples are full of
health promoting antioxidants, fiber, and numerous vitamins and minerals,
especially vitamin C. A medium sized apple has less than one hundred calories and
is an ideal snack for those watching their weight and wallet. Besides a snack
or dessert, apples can be incorporated into a salad or coleslaw (don’t forget
the fresh raw cabbage), as a topping for hot cereals, and goes well with pork
and poultry. 
Legumes. This includes beans, peas, lentils, soybeans
and peanuts. Legumes are sources of protein, fiber, many micronutrients like
phosphorus, potassium and iron, and are low in fat. Red beans and red kidney
beans, along with notable foods like blueberries, top the charts for foods with
highest antioxidant content. Try these versatile beans for soups, stews, salads,
and even replacing half the ground meat in recipes, like tacos and spaghetti,
for kidney beans. Peanuts can be a snack on their own, added to stir-fries, or
ground in a blender with a small amount of oil and sugar to make an delicious
tasting homemade peanut butter.
Oats. Plain oats are an economical choice
when they are bought, well, plain. Best choices are whole grain steel cut oats,
or rolled oats, and packaged in bulk, not individual packaging. Oats are an excellent source of
fiber, omega-3 fatty acids, thiamine, iron, and antioxidants. Besides tasting
great as a hot cereal on a cold morning, oats can be used whole, or
ground, in both cooking and baking. Try adding oats to breads, cookies,
muffins, and also entrees like meatloaf, meatballs, or as breaded coating for
fish.
Honorable healthy mentions available in almost all communities year round include eggs, tuna canned in water, tofu, oranges, bananas, carrots, onions, and brown rice.
As seen in The Telegram February 18, 2013
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