Recipes For
Healthier Meals
NEWARK, Del. - Many of us
would like to change our diet—
because of doctor’s orders, the way
we feel, or our reflection in the
mirror. Standardized diets often
seem too confining to promote a
permanent change in eating
habits. Fortunately, however, it is
possible to reduce calories, sweets,
cholesterol, fat or sodium without
giving up favorite dishes. Ac
cording to University of Delaware
extension home economist Claudia
Holden, many recipes can be
modified for special diet needs.
Holden suggests the following
modifications to establish per
manent habits for better health.
To reduce cholesterol and
saturated fats:
• Select lean cuts of meat.
• Serve moderate portions.
• Replace animal fats with
vegetable oils (corn, cottonseed,
safflower).
• Substitute low-fat dairy
products for those made with
whole milk.
To reduce calories and fat:
• Broil or bake instead of deep
fat frying.
• Cook soups, stews r broths and
sauces a day ahead so fat can be
skimmed from surface.
• Trim fat from meat; remove
skin from poultry.
• Serve the light meat of poultry,
which is lower in calories than the
dark.
• Buy fruit packed in water or its
own juice, and tuna packed in
water instead of oil.
To reduce sodium;
• Salt can be eliminated or
reduced in most recipes. (In yeast
breads, salt helps retard yeast
activity and allows dough to rise
more slowly. When salt is
eliminated, attention must be
given to rising time, which is cut in
half.)
• Use herbs, spices, lemon juice
and rmd, orange juice or tomato
juice instead of salt in recipes.
To reduce sugar:
• Serve fresh fruits as desserts.
• Buy fruits canned without
sugar.
• Reduce sugar in recipes by
using cinnamon, nutmeg or vanilla
to suggest sweetness.
• Avoid highly sugared break
fast cereals, soft drinks, cakes,
pies and other sugary desserts.
(HOC FEEDERS
FOR EVERY CONFINEMENT OPERATION
1. 8310-1 GAL. CREEP FEEDER
2. RN4-1 BU. NURSERY FEEDER
3. RFI-7.5 BU. HOG FEEDER
4. RNI-4.58U. NURSERY FEEDER
5. RF2-4.5 BU. HOG FEEDER
6. RN3-3 BU. NURSERY FEEDER
OSBORNE
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-T RI- COUHTT* 608 E. Evergreen M 17042
SWINE SYSTEMS
Venango County 4-H'ers Show Livestock Champions
A
Taylor Cotton, right, of Sandy Lake, sold his champion pair
of lambs to Cochranton Co-op for $4.25. Helping Taylor with
the lambs is Alan Steadman.
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April McQuiston, left, of Harrisville, showed the champion
lamb at the Venango Co. 4-H Livestock Show, held recently at
the County Fairgrounds in Franklin. First National Bank
, purchased her champion for $ll per pound.
From Farrowing Crate to Market!
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TEST PROVEN: THE BIG WHEEL -
Most Efficient Feeder, No Feed Waste
The champion steer at Venango Co. 4-H Livestock Show
belonged to John Klingensmith of Franklin. Buyer Farrell
Golden Don paid $1.45 per pound.
T
4
Brian Cotton, left, of Franklin showed the champion hog,
which he sold to Mellon Bank for $5.75 per pound.
LIVESTOCK
EQUIPMENT
FREE SAWDUST
(Green)
Loading & Hauling is Available
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A.B. RENNINGER LUMBER CO.
PO Box 95. Richfield, PA 17086
717-694-3351
FOR SALE
WOOD SHAVINGS -
KILN DRIED
*2.00/Bag *2.80/Bale
LUKE L. MARTIN, JR.
RD #3, Box 470
Ephrata, PA 17522
(717) 733-0653