Beans belong in today's diet. They
are among the lowest-cost sources
of protein and contain iron, B vita
mins, fiber, and very little fat
Americans rely heavily on
meats to plan meals. But beans can
be a cost-saving and healthy
alternative.
Vegetable sources of protein
like dry beans, peas, and lentils
have an advantage over animal
sources of protein because they are
very low in fat
too much fat in the diet has
been linked to health problems like
obesity and heart disease. Overall
fat consumption has risen 24 per
cent since the beginning of the cen
tury and now approximately 40
percent of our total calories come
from fat.
Some people may think that
beans are a poorer source of pro
tein than meat. Beans don't have
sufficient amounts of the essential
amino acids which make up pro
teins. But combining beans with
grains can make their protein value
equal to meat
Creative use of beans not only
stretches the food dollar without
sacrificing protein, but also opens
up a wide range of new eating
experiences. Some powerful pairs
include split pea soup and corn
bread sticks, pickled com and kid-
DINING ROOM CLOSE-OUT SPECIALS!
CONTEMPORARY DINING ROOM
5 piece
set in
Almond
or Black.
OUR CASH
PRICE
$174.95 Reg. Ret. $599.95
5 PIECE MODERN GROUP
Reg.
Ret.
$699.95
Heard?
By Doris Thomas
Lancaster Extension
Home Economist!
ney bean salad, baked beans and
steamed brown bread, and navy
bean soup with bran muffins.
Canned kidney beans, garbanzo
beans. Great Northern beans and
other legumes are convenient to
use. Preparing dishes using dried
beans, however, doesn't require a
lot of time or skill and it can be less
expensive. Dried beans must be
soaked to replace the water lost in
drying. Allow 4 cups of water for
each cup of beans. Cover and let
the beans soak ovenight or bring
the water and beans to a boil, cook
2 minutes, cover, remove from
heat, and let stand 1 hour.
Most beans require 114 to 2
hours of gentle boiling to soften. A
pressure cooker can cut the cook
ing time to 3 to 10 minutes. Avoid
filling the cooker more than one
third full of beans and water
because the beans will expand and
foam could clog the vent.
One cup of dried beans equals
two cups of cooked beans. Many
bean recipes make several serv
ings, so if you're cooking for one or
two people, cut the recipe in half or
plan to freeze some of the excess.
Beans make rich soups and chow
ders. Any variety of beans cooked
with or without other vegetables in
plenty of liquid, and seasoned the
w r iu like, will make a nourish
Limited quantities, so hurry in and save.
Sophisticated set
in Almond or
Black has beveled
glass table top.
OUR CASH
PRICE
$239.95
ing meal-in-a-bowl soup. Or
stretch and enriched canned or
homemade vegetable soup by
adding cooked beans, plus more
liquid if needed. If you do not have
a favorite bean soup recipe, try the
following recipe for a start.
Six Bean Soup
'/* cup each: baby limas, small
whites, blackeyes, garbanzos,
pinks and light red kidney beans.
1 teaspoon salt
1 cup chopped onion
1 cup chopped celery
Fest Seeks Muffin Mania
KIRTLAND, Ohio Lake
Farmpark in Kirtland invited bak
ers of all ages to participate in the
Muffin Mania contest to be held in
connection with its Food and Fit
ness Fest on March 21 and 22
from 11 a.m. to 5 p.m., in celebra
tion of National Nutrition Month.
Muffins will be judged on taste,
appearance, texture, and consis
tency. Contest categories are: best
muffin, best colossal muffin,
men’s muffins, kids’ muffins
(ages 12 and younger) and best
muffin with a recipe that meets the
U.S. Dietary Guidelines. For a
copy of the guidelines, call Lake
Farmpark nutrition consultant
Laura Tradowsky at 256-2122 or
1-800-366-FARM.
Muffins should be brought to
Lake Farmpark on Saturday,
March 21 before 12:30 p.m. Food
and Fitness Fest attendees who
participate in the Muffin Mania
contest by bringing 6 muffins (or 4
colossal muffins) and the printed
recipe are admitted free to Lake
Farmpark. Judging will begin at 1
p.m. and awards will be given at 3
p.m.
Recipes may be used in future
CONTEMPORARY
DINING SET
3 PIECE DINETTE
LANCASTER YORK CHAMBERSBURG CARLISLE
3019 Hempiand Road 4585 West Market Street 1525 Lincoln Way East 1880 Harrisburg Pike
717-397-6241 717-792-3502 717-261-0131 717-249-5718
Choice of
2 attractive
styles.
5 piece
with
sleek
design.
Reg. Ret.
$929.95
OUR CASH
PRICE
$349.95
Reg. Ret.
$249.95
OUR CASH PRICE
$89.88
“ I 08!
STORE HOURS:
Monday Thru Friday 9 a.m. - 9 p.m.
Saturday 9 a.m. - 5 p.m.
Sunday Noon - 5 P.M.
1 clove garlic, crushed and
minced
2 tablespoons
margarine
2 envelopes (2 oz. each) chicken
noodle soup
1 cup chopped carrot
1/2 cup chopped green pepper
1/2 cup minced parsley
1/2 teaspoon fine herbs
1 cup fresh or canned tomatoes,
chopped
Grated Parmesan cheese
Lake Farmpark promotions. Muf
fin recipes should include contes
tant’s name and community.
Lake Farmpark admission is:
adults - $3.50, seniors and youth
ages six to 18 - $3, children five
and younger - sfrec, and pre
arranged groups of 10 people or
more - $2 each person. Admission
includes Food and Fitness activi
ties plus Lake Farmpark’s every-
Processed Apple Products
HARRISBURG (Dauphin Co.)
Apple growers from four states
plan to expand national retail
promotion during April and May
to increase sales of processed
apple products.
Now in its second year, the “24
count GOLD” retail display prom
otion is sponsored by the Michi
gan Apple Committee, the Pen
nsylvania Apple Marketing
Board, the Virginia Apple Grow-
5 PIECE DINING ROOM
This very
sharp set
features a
beveled glass
table top
OUR CASH n m qjj Reg. Ret.
PRICE yl/fr*9o $599.95
MODERN DINING
GROUP
Oval
Table With OUR CASH
4 chairs PRICE
ar $139.95
Lancaster Farming, Saturday, March 7, 1992-B7
Sort, rinse and soak beans. To
maintain color integrity, soak
white and colored beans separate
ly. Drain. Cook onion, celery, car
rot, green pepper, parsley and garl
ic in butter or margarine until soft.
Combine cooked vegetables with
soup mix, 2 quarts water, fine
herbs and soaked beans. Simmer,
covered about 1 hour to desired
tenderness. Add tomatoes. Serve
hot, sprinkled with Parmesan
cheese. Makes 1 gallon.
butter or
Contestants
day offerings including a 235-acre
educational/recreational center
with agricultural exhibits, interac
tive computers, field work, power
and dairy demonstrations, a hay
maze for kids, and wagon rides.
Lake Farmpark is located just
10 minutes from the Great Lakes
Mall. Take 1-90 to Rt. 306 south to
Rt. 6 (Chardon Road) east for one
mile to Lake Farmpark.
ers Association and the Western
New York Apple Growers
Association.
The unique sales promotion
offers $9,000 in cash prizes to
retailers that develop creative pro
duct displays supported by adver
tising and merchandising tie-ins to
promote the sale of apple sauce,
juice, slices, pie filling, baked
apples and baked goods with
• apples.
No Refunds No Exchanges Cash & Carry
FINANCING AVAILABLE
No Out-Of-State Checks Accepted
Out-Of-State Credit Cards Accepted
For purchase with a check,
bring proper I.D. and
a major credit card.
Not responsible fbr typographical errors