DEAR HELOISE: I love avocados, but my husband says they're nothing but junk food. He claims that there is very little value in a fruit that is basically a lump of fat. Is it true that avocados are fattening and have very little nourishment?
-- Elaine P., Bettendorf, Iowa
DEAR READER: Avocados are a good source of vitamins C, E, K and B6. They contain riboflavin, folate, magnesium and potassium. They also provide omega-3 fatty acids and beta-carotene. Eating a healthy fat like avocados helps to support skin health.
In addition, avocados contain lutein and zeaxanthin, which are good for your eyes, and 6 to 7 grams of fiber, per half fruit.
So, go ahead and eat avocados. They're good for you!
DEAR HELOISE: My mother-in-law mentioned your "War Cake" the other day and how much she liked it. Since she is coming to visit in early September, I'd like to make it for her. She had your recipe, but it was lost when she moved into assisted living. Would you reprint that recipe for me and others who love this cake?
-- Sherrie L., Fresno, Calif.
DEAR READER: I get requests for this recipe every week, so here it is:
2 cups brown sugar
2 teaspoons shortening
1/2 to 3/4 cup raisins
1 teaspoon salt, cinnamon and cloves
3 cups flour
1 teaspoon baking soda
Using a medium to large-sized cooking pot/pan, mix together brown sugar, 2 cups of hot water and shortening (or oil). Add raisins and 1 teaspoon each of salt, cinnamon and cloves. Boil for 5 minutes after the mixture begins to bubble.
When the mixture is cold, and it must be cold, add flour and baking soda that has been dissolved in a couple of teaspoons of hot water. Mix well.
Pour into a greased tube pan and bake for about 1 hour at 350 to 375 degrees.
Remember to test whether or not a cake is baked by using a clean toothpick that you insert into the cake. If it comes out clean, it's done. If batter is still clinging on the toothpick, it needs more time in the oven. Humidity and altitude can affect baking times.
DEAR HELOISE: I discovered garbanzo beans (also called chickpeas) are high in plant protein.
Since I want my children to eat healthy and stay away from junk food, I take a can of garbanzo beans and rinse and drain them. I spray a cookie sheet and spread the garbanzo beans out onto the cookie sheet. I usually season the beans to help add flavor and roast them in the oven at 300 degrees for about 30 minutes. They come out crunchy and tasty.
A great snack that's healthier than chips or popcorn!
-- Margery D., Chandler, Ariz.
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