816-LmcMter Farming, Saturday, March 16,1985 Combine soup and beans for a nutritious meal BY SALLY BAIR Staff Correspondent LEBANON - the month of March is National Nutrition Month and offers a chance to plan menus that offer good food and nutrition. There are still many blustery days in March which are perfect for hot soup, and, when coupled with beans, soup provides a delicious, and nutritious meal. Lebanon County Extension Home Economist Letie Schadler calls soup the first “soul food,” as well as the first “convenience Food.” At a workshop this week she told homemakers that soup was popular in colonial days because of the lack of refrigeration. As long as those early homemakers kept the soup simmering on the fireplace, it would keep for a long time with no spoilage. While soup takes time to make, Letie noted, it is also fun and offers great satisfaction. Since it is easy to freeze, it becomes a convenience food. The basis for a really tasty soup, according to Letie, is good stock. Stock has been made over the ages from “leftover parts” of animals • those which need long cooking but which offer good flavor. Once stock is made, it can be frozen or pressure canned and used for a soup base later. Although it is hard to find “decent bones at the supermarket, Letie said that many butchers are willing to supply good bones cheaply. She noted that stock can be made from cooked bones or raw bones, but the two should not be mixed. Raw bones should be cooked very long and very slowly. To get maximum flavor, Letie suggests browning them first, something she does by roasting them in a blue enamel pan. She said the brown bits in the pan are important to flavor the stock. After browning, the bones should be covered in cold water, not drowned in it. The fat will rise to the surface as the liquid cools, and can be removed before making the soup. Vegetables should be added to the bones in the pot, even those which are “over the hill” in the refrigerator, such as celery leaves and limp carrots. These foods can be put through the food processor, and all the flavoring will go into the stock. The pot’s lid should be cracked as the stock is cooking. Letie suggests skimming off the scum from the raw bones for the first 1/2 hour of cooking time. The pressure cooker can also be used for making stock, cutting the cooking time considerably. A pressure cooker will extract the maximum in flavor and nutrients in bones in 45 minutes to one hour. In addition to beef bones, ham hocks and chicken necks and backs are good bases for stock. Letie said most of the fat should be left on the chicken bones, and it can be removed after the stock has cooled. Parsnips, turnips and cabbage are good additions to soup stock, she said. If you want the stock to taste richer you can add wine, she ad ded. She said tawney port is good with beef and dry white wine is nice with chicken. Bouillon is also a nice addition, but she pointed out that bouillon adds not only flavor but a high amount of sodium. A perfect complement for many soups is beans, and they are good in the diet because they are complex carbohydrates, which offer a lot of nutrients in relation to calories. They also have a high amount of proteins and vitamins and very little fat. Legumes should be used with a grain to make a complete protein; therefore, it is good to serve beans with wheat, com rice or barley. Letie points out that it is im portant to wash beans, and to sort them, looking for any stones or ing qi jsfying >up. County Extension Home Economist Letie Schadler ladles out some hot, hearty soup for tasting. other unwanted foreign matter. She noted that lentils and split peas are convenience beans because they don’t need to be soaked before using. All other beans' need to be soaked, and can be covered with water and left overnight or can be soaked in the quick-soak method. The quick-soak method calls for covering the beans with water and bringing the water to a boil. Boil the beans for two minutes and then cover and allow to stand for one hour. She cautioned against adding salt to beans when soaking because they already have a high sodium content. To avoid the sodium, beans can be washed repeatedly. The soaking water should always be discarded and not used in the cooking process. Letie said that one cup beans will complement 2 2/3 cups rice; 1/4 cup soybeans complement 2 1/2 cup rice and 1/2 cup beans com plement one cup commeal or six tortillas. Adding milk and cheese to a meal in which beans are served also helps to complete the protein. Letie reminded homemakers that bean soup thickens as it cools, and she said there really is something to the idea that soup tastes better the next day. “When the ingredients cool together, and Doing chores yourself con Help stretch budget MEDIA - The grocery bill seems to climb every time you shop, the car needs the winter ties taken off, and the house is in need of a good paint job. Household expenses seem to be growing, but you just can’t seem to find the money to do everything. Today with rising prices and shrinking incomes, many families are turning to household production to ease the costs of maintaining their homes, says Extension home economist Greta C. Vairo. Household procuction is simply using your time, talents and skills instead of money to “do it yourself.” Many jobs around the house can be done by the family instead of hiring them out. Painting, the in side or outside of the house, doing small plumbing or electrical repairs, shampooing carpets and are reheated, there is blending of flavors. So, for maximum flavor, soup should always be made the day before.” She also cautioned that soup must be cooled properly so that it doesn’t spoil. She said large bat ches should be set in ice water and stirred to cool down quickly. When it is on the stove for long periods it must be simmering, or it can also spoil. To get started on making soups for your family, try the following stock recipe: Brown Stock Cut in pieces and brown in a 350V«F. oven: 6 pounds shin and marrow bones. Place them in a large stock pot with: 4 quarts water 8 black peppercorns 6 whole cloves 1 bay leaf 1 teaspoon thyme 3 sprigs parsley 1 large diced carrot 3 diced stalks celery 1 cup drained canned or fresh tomatoes 1 medium diced onion 1 small, white, diced turnip Bring to a boil. Reduce heat and simmer, uncovered for 2 1/2 to 3 hours or until reduced by half. Strain stock. Cool uncovered and refrigerate. rugs, repairing screens and in sulating by caulking, weather stripping or insulating in the attic are all jobs that can be done by family members themselves to save money. Learning to work on your car yourself can also save money. By washing and cleaning the car, pumping the gas, changing the oil, lubricating the car, changing or rotating tires, you can save the high cost of garages that do the same thing for you. Instead of hiring someone to do it for you, do your own yard work. Cut the grass, weed, trim trees and shrubs, shovel snow yourself and save money. Families can also garden and raise their own food to save on grocery bills. See your nearest SPER3V=Y=r\EW HOLLAIND Dealer for Dependable Equipment and Dependable Service: Alexandria, PA Clapper Farm Equipment Star Route 814-669-4465 Annville, PA B.H.M Farm Equipment, Inc. RD. 1 717-867-2211 Beavertown, PA B&R Farm Equipment, Inc. RD 1, 80x217A 717-658-7024' Belleville, Pa. IvanJ Zook Farm Equipment Belleville, Pa. 717-935-2948 Carlisle, PA Paul Shovers, Inc. 35 East Willow Street 717-243-2686 Chambertburf, PA Clugston Implement, Inc. R.D. 1 717-263-4103 Oavkteburg, PA George N. Gross, Inc. R.D. 2, Dover, PA 717-292-1673 Elizabethtown, PA Messick Farm Equipment, Inc. Rt 283 • Rheem’s Exit 717-367-1319 Everett, PA C. Paul Ford & Son RDI 814-652-2051 Gettysburg, PA Ymghng Implements RD.9 717-359-4848 Greencastle, PA Meyers Implement's Inc 400 N. Antrim Way P 0 Box 97 717-597-2176 Grove City, PA McDowell Farm Implement Co. , Rt 173 North 814-786-7955 Halifax, PA Sweigard Bros R D. 3, Box 13 717-896-3414 Hamburg, PA Shartlesville Farm Service R.D.I, Box 1392 215-488-1025 Honey Brook, PA Dependable Motor Co East Main Street 215-273-3131 215-273-3737 Honey Grove, PA Nprman D. Clark & Son, Inc. Honey Grove, PA 717-734-3682 Hughesville, PA Farnsworth Farm Supplies, Inc. 103 Cemetery Stree* 717-584-2106 Lancaster, PA L H Brubaker, Inc 350 Strasburg Pike 717-397-5179 Lebanon, PA Keller Bros Tractor Co RD 7, Box 405 717-949-6501 Lititz, PA Roy A Brubaker 700 Woodcrest Av 717-626-7766 Loysvilte, PA Paul Shovers, Inc Loysville, PA 717-789-3117 Lynnport, PA KermitK Kistler, Inc Lynnport, PA 215-298-2011 Martinsburg, PA Forshey’s, Inc HOForsheySfc 814-793-3791 Mill Hall, PA Paul A Dotterer RD. 1 717-726-3471 New Holland, PA A.B.C. Groff, Inc. 110 South Railroad 717-354-4191 New Park, PA M&R Equipment Inc. P.O. Box 16 717-993-2511 Oley.PA C.J. Wonsidler Bros R.D. 2. 215-987-6257 Pitman, PA Marlin W. Schreffler Pitman, PA 717-648-1120 Quakertown, PA C J. Wonsidler Bros RD. 1 215-536-1935 Quarryville, PA C E Wiley & Son, Inc 101 South Lihie’Street 717-786-2895 Ringtown, PA Rmgtown Farm Equipment Ringtown, PA 717-889-3184 Silverdale, PA I G Sales Box 149 215-257-5135 Tamaqua, PA Charles S. Snyder, Inc RD 3 717-386-5945 Troy, PA Warner Tractor & Equipment, Inc Troy, PA 717 297-2141 West Chester, PA M.S. Yearsley & Son 114-116 East Market Street 215-696-2990 West Grove, PA SG Lewis & Son, Inc. RD 2, Box 66 215-869-2214 Churchville, MO Walter G Coale, Inc. 2849-53 Churchville Rd 301-734-7722 Rising Sun, MO Ag Ind Equipment Co., Inc 1207 Telegraph Rd 301-398-6132 301-658-5568 215-869-3542 Washington, NJ Frank Rymon & Sons 201 689-1464 Woodstown, NJ Owen Supply Co Broad Street & East Avenue 609 769-0308
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