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The Wellness Kitchen, a cookbook specially created by the editors of the UC Berkeley Wellness Letter, offers options for making healthy eating not just a lifelong habit but a delicious one! This nutritious, low-fat soup is ready to serve in just minutes.
In a medium saucepan, bring the broth to a boil over medium heat. Add the carrots, salt and pepper. Cover and cook until the carrots are tender, about 5 minutes.
Add the noodles to the boiling broth and cook, covered, until the noodles are tender.
Add the chicken and dill to the boiling soup and cook just until the chicken is heated through, about 1 minute. Makes 4 servings.
Per serving: 211 calories, 2.8 grams total fat (0.8 gram saturated), 60 mg cholesterol, 2 grams dietary fiber, 15 grams carbohydrate, 28 grams protein, 886 mg sodium. Good source of beta carotene, niacin, selenium, vitamin B6.
For more information visit www.wellnessletter.com.
Brown beef and onion in a large sauce pan. Add broth, tomatoes, tomato sauce, celery, barley. Simmer for one hour, stirring occasionally. Add frozen vegetables. Simmer for one hour more or longer.
Sent in by Mary Ellen Graf.
Preheat the oven to 425 degrees. Cut the top third off the garlic bulb and discard. Wrap the garlic in foil and bake until soft, about 45 minutes. Let cool.
Meanwhile, combine the broth, potatoes, onion, celery, carrot, salt, and pepper in a Dutch oven; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are tender, about 20 minutes. Remove from the heat and let cool slightly.
Puree the roasted peppers in a blender. Transfer to a small bowl and set aside.
Squeeze the garlic pulp into a clean blender or food processor. Add the broth-and-vegetable mixture in batches to the blender, and puree. Stir in the thyme. Serve with the roasted-pepper puree. Makes 4 servings.
Per Serving: (1 cup soup: 2 tablespoons roasted-pepper puree): 120 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 549 mg Sod, 27 g Carb, 3 g Fib, 4 g Prot, 46 mg Calc. POINTS value: 2.
In non-stick skillet, heat 1 teaspoon oil over medium heat until hot. Add garlic and gently saute until golden and soft. Remove garlic with slotted spoon and place in blender or food processor. Add a small amount of the broth and purée garlic; gradually add remaining broth.
Add remaining oil to pan and heat over high heat until hot. Add spinach and toss with fork until spinach has wilted. Add garlic/broth mixture and continue cooking, stirring constantly, until spinach is tender, 1 to 2 minutes. Serve immediately. Makes 4 servings.
American Institute for Cancer Research (AICR) By Dana Jacobi
Per serving: 42 calories, 3 g. total fat (less than 1 g. saturated fat), 4 g. carbohydrate, 3 g. protein, 2 g. dietary fiber, 1 05 mg. sodium.
Preheat oven to 400 degrees. In small bowl, whisk together oil, vinegar and garlic. Season to taste with salt and pepper.
Leave about 1 inch of top on each beet. Wash beets well, but do not peel, and wrap individually in foil. Place in a single layer in a roasting pan or baking sheet with sides. Roast until tender when pierced with a knife, about 45 minutes to 1-1/2 hours.
Remove foil, peel beets while warm and slice thinly. Put beets in a bowl and mix with capers and dressing to coat. Season to taste with salt and pepper.
Cut stems off beet greens if still attached and discard. Wash greens and put them, still wet, into a large pot. Cook, stirring, over high heat until just wilted but still bright green, about 4 minutes. Drain greens and squeeze out the extra water. Cool and coarsely chop, then transfer to a medium bowl. Toss with enough dressing to coat and season to taste with salt and pepper.
Put beets in the center of a platter and surround with greens. Sprinkle feta cheese on top just before serving. Drizzle with remaining dressing, if desired. Makes 6 servings.
Per serving: 1 25 calories, 8 g. total fat (2 g. saturated fat), 1 1 g. carbohydrate, 4 g. protein, 3 g. dietary fiber, 292 mg. sodium.
Heat a stockpot of salted water to a boil over medium-high heat; add pasta. Cook just until tender. Drain; toss with olive oil.
Meanwhile combine the onions, pimientos, cucumbers, garlic, vinegar, mustard, Worcestershire sauce, sugar, salt, pepper and hot pepper sauce in a large bowl; add pasta, stirring lightly to combine. Stir in parsley. Cover and refrigerate for at least 3 hours. Serve cold or at room temperature.
Wash strawberries under cool running water. Remove caps and set aside to drain. Wash spinach and remove large tough stems. Tear large leaves into small pieces. Drain. In a medium bowl combine remaining ingredients and whisk together. Slice strawberries into halves or quarters and place in a large bowl. Add dry spinach. Pour dressing over all and toss. Makes 8 servings.
U of I Extension’s Drusilla Banks.
In a large bowl, break the Ramen noodles into pieces. Ramen noodles are precooked. Do not add seasoning packet. Combine all remaining ingredients. Serve at room temperature or cover and chill. Makes 8 servings.
Nutrition Facts: Serving size; ½ cup, calories 80: total fat 5g: sodium 65mg: dietary fiber 2g: total carbohydrates 5