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
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• Miniature Gazebo Bird Feeders
• Mail Boxes
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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
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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