Get The Facts Through Nutri-Facts Are your facts straight? There seems to be more confusion over the place of meats in our diet than nearly any other food. However, help is on the way. Consumers can now get accu rate nutrient information from a program developed by the Nation al Livestock and Meat Board called NUTRI-FACTS. The prog ram is based on recommendations from the National Academy of Sci ences, the American Heart Associ ation and the U.S. Department of Agriculture. Product labels and point-of-purchase posters and pamphlets were designed to give consumers up-to-date nutritional information about red meats. The NUTRI-FACT materials are based on the recommended serving size of three ounces, which actually means three ounces of trimmed, cooked and boned meat Properly prepared and eaten in moderation (meaning no more than two 3-oz. servings a day), red meats can contribute substantially to a well balanced diet. For example, one serving of meat can provide over half of the recommended daily allowance for protein. But even more important ly, meat contains an excellent balance of amino acids as well as vitamins and minerals. Pork, as bacon, ham or sparer ibs, is always a favorite. Although the nutrient value depends on the cut, degree of trim, and extent of processing, the nutrient content remains fairly constant Pork con tains more thiamine (necessary for growth) than other meats. It also contains large amounts of B vitamins. Lykens Valley Structures Lykens Valley Structures are built using all pressure treated wood, with heavy duty 4x4 construction for bases. We also use all galvanized nails for maximum durability. Gazebos are available in the following standard sizes: B’, 10’, 12’ and 14’. Inquire about larger custom sizes. Six standard colors of asphalt shingles or cedar shingles are available. Also available in pre-fab kits. e : , •„ um ,;::;::r;.:' i l i ,'';,':'aOptions i Options available include benches, tables, removable screen panels, perman ent screening, screen doors, stops & railing, lattice along sides. • Storage Bams • Dog Boxes • Wishing Wells R.D 2 Box 59 Millersburg, Pennsylvania 17061 Delivery Is Also Available Have You Heard? By Doris Thomas Lancaster Extension Home Economist Lamb, which is growing in popularity, is the lowest in calories of all red meats and is a good sour ce of iron and B-vitamins. Beef contains high quality essential amino acids, which meet our nutritional needs more closely than most other meats. Lean beef is an excellent source of the B complex vitamins and liver is a good source of vitamins A, C, and D. Beef also contains many of the major and minor minerals required for body function. Perhaps one of the biggest con troversies concering red meat is its high cholesterol. In fact, many do not know that cholesterol is not only necessary for normal body function, but that it is manufac tured by the body if their diet does not supply enough. •The American Heart Associa tion recommends limiting choles terol to 300 mg. a day. Most three ounce servings of beef, lamb or pork contain less than 80 mgs. of cholesterol, which is well below the recommended amount. Are You A Burn-Out Candidate? Bum-out that physical and emotional feeling of not being able to do another thing—can rob us of an energetic and fun life. Bum-out is one reaction to too much stress in our lives. Place a .check mark by the descriptions that apply to you: —I am often tense and anxious and/or I often experience muscle tightness. I am more and more prone to negative addictions smoking, overeating, drinking, using drugs' or tranquilizers. When I try to relax I feel guilty about important unfinished 12’ Gazebo - Deluxe Standard* Specifications Quality • Beauty • Affordability H3I • Lawn Furniture • Miniature Gazebo Bird Feeders • Mail Boxes Leave Message (717) 692-2645 No Sunday Calls Also Dealer Inquiries Welcome Microwave Cooking BY AUDREY HALLGREN Casseroles are easier to prepare than ever with the speed and con venience of the modem micro wave oven. You can also convert many of your favorite casserole recipes, but before adapting a recipe, compare it with a similar microwave recipe in the cookbook you received when you purchased your oven. It is very important to check the amounts of ingredients, cooking times, and power settings. Other pointers to consider: 1. Because there is less evapora tion when microwaving than dur ing conventional cooking, the amount of liquid should be reduced. A good rule of thumb is to reduce the liquid by half. 2. Seasonings, including most herbs and spices should be reduced by half because there is less liquid to dilute them. You can always add more after tasting. 3. Use ingredients of similar size and shape. Occasional stirring or turning of the dish will also help promote even cooking, as will cov ering the dish. 4. If the casserole has a cheese topping, it is better to add the cheese toward the end of the cook ing period since overcooking will work. I seldom control how my time is used, it is controlled by crises and other people. I feel isolated. I have no one to let off steam to, no one’s shoul der to cry on. I’m supposed to have all the answers. I often have no one to turn to for advice in dealing with espe cially difficult problems. If you’ve checked three or more of the above items, you may need to reduce the stress level in your life. Consider these helps... take a mini-vacation, exercise regularly, reduce demands on your time by learning to say “no”, leant to talk to others about your problems, and give yourself permission to relax. 12’ Screened cause the cheese to be tough or stringy. 5. Casseroles that contain a cheese or sour cream sauce should be cooked on less than full power to achieve l fast cooking without overcooking or curdling. I think all of us have yummy casseroles that are reminiscent of Mom or Grandma or a special friend, and is there anyone who do€s not enjoy tasting casseroles at a potluck and discovering a won derful new version of an old favorite? These recipes will fit even the busiest of lifestyles, and I hope you will discover for yourself that good taste has not been sacrificed. Italian Zucchini Bake 1 pound bulk pork sausage 'A cup sour cream '/ cup dry bread crumbs 1 teaspoon dried oregano leaves 3 cups thin zucchini slices 'A pound cheese spread, cubed. Cook sausage for 4-5 minutes on High; drain. Stir in sour cream, bread crumbs and oregano. Cover bottom of a round or oval baking dish with 2 cups of zucchini; top with meat mixture and cheese ■ You can get rid of eggplant’s bitter taste by salting slices and allowing them to drain in a colan der for 30 minutes. Be sure to rinse to get rid of the salt ■ Packaged salad dressings are a $650 million-a-year industry. ■ Jerusalem artichokes, also known as sunchokes, accumulate calories as they’re stored because of a chemical change that takes place in their carbohydrate con tent. When freshly dug, small tub ers contain as few as 7 calories; after storage, the level can jump to 75. PERSONAL Aim) INSURANCE FOR FARMERS Now, we have coverage for your personal car or pickup. Another service from the #1 insurer of farm owners in your area. Old Guard MUTUAL INSURANCE COMPANY 2929 Lititz Pike, Lancaster, PA 17604 717-569-5361 RICHARD E. BRANDT AGENCY P.O. Box 409 Hcrshey, PA 17033 (717) 533-4199 NANCY S. BRATTON AGENCY 1 N. Market Street Box 373 Millcrstown, PA 17062 (717) 589-3278 spread. Arrange remaining zuc chini around edge of baking dish; cover with wax paper. Bake on medium power for 4-7 minutes until zucchini softens and casser ole is heated through. Mom’s Goulash 1 pound ground beef 1 small onion, chopped 'A teaspoon salt 'A teaspoon sugar Vi teaspoon celery seed '/ teaspoon garlic powder '/• teaspoon pepper 2 cups uncooked egg noodles 1 can (16 oz.) tomatoes, undrained * 1 can (8 oz.) tomato sauce 1. Crumble ground beef into 2-quart casserole; add onion. 2. Microwave (high), uncov ered, 5 to 6 minutes or until no longer pink, stirring once. Stir to break meat into pieces; drain. Mix in remaining ingredients. Cover with casserole lid. 3. Microwave (high) 13 to 15 minutes or until noodles are ten der, stirring 2 or 3 times. Quick Chicken Parmesan 4 deboned chicken breasts, halved 1 Tbsp. butter or margarine 'A cup dry bread crumbs 'A cup parmesan cheese 'A teaspoon paprika Dash pepper 'A cup spaghetti sauce Mozzarella cheese 1. Microwave (high) butter in 8” oval baking dish 30-45 seconds or until melted. 2. Mix together bread crumbs, parmesan cheese, paprika and pep per. Dip chicken in butter, then in bread crumb mixture, coating both sides evenly. Place in baking dish. Cover with paper towel. 3. Microwave (high) uncovered 1-1 A minutes, or until heated through. 4. Top with mozzarella cheese. Cover with foil to maintain heat. Let stand at least 10 minutes before serving. It is very important to allow 10 minutes standing time so chicken will continue to cook into center of meat. CONESTOGA CONSULTANTS 57 W. Main Street Lcola, PA 17540 (717) 656-2577 COVER INSURANCE AGENCY, INC. 230 Center Street Meyersdale, PA 15552 (814) 634-5312
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