Think Healthy, Think Barley! The United States Department of Agriculture’s Food Guide Pyra mid zeros in on grain products as a key food group for healthy eating. It recommends that we consume 6 to 11 servings of foods from this category each day. If you are searching for a diffe rent grain to try, try barley! Barley makes a natural choice because of its many nutritional benefits. This wholesome grain is loaded with carbohydrates, contains very little fat, and is cholesterol free. And like other grains, barley is a rich source of soluble and insoluble dietary fiber. Laboratory studies show that insoluble fiber can be extremely effective In maintaining regular intestinal function which helps reduce the incidence of certain types of cancer such as colon cancer. Other research shows that soluble fiber can help lower blood cholesterol levels and reduce the risk of heart disease. Barley, in its natural state, con sists of a kernel that is enclosed in a tough hull. When the kernel is removed, the kernel is polished (pearled). Pearl barley may be found in the rice and noodle aisle of your supermarket. I-------- CUP THIS VALUABLE COUPON! - | NATIONAL RBCLINBR R s° I Must havs coupon for this special pries I OUR CASH PRICE $129.95 SJpon 900*8 $69.00 ■ (WHILE SUPPLIES LAST) ■ ■ ■ Reg. Retail SWIVEL ROCKERS $399.95 OUR CASH PRICE Ife a refueal by the largest chain store In .. tht country. Wo bought thorn at doop ★SPECIAL!I discount pHcoa. $119.88 Hamilton Beach Hamilton Beach DOUGH-HOOK JUICE EXTRACTOR STAND O * MIXER fUfl. Ret $09.95 Reg. Ret. Below . „ $139.95 wholesale $24.88 y~|| 2r \\ OUR CASH am ao Below wholesale! JP — —PRICE ?59.00 - 2 PIECE CONTEMPORARY Sofa and lore aeat Rag. Ratal! $1,989.95 Wide wood accents from arm to floor on both pieces By Doris Thomas Lancaster Extension Home Economist When preparing pearl barley, here's a good rule of thumb: One cup of raw pearl barley yields about 3-1/2 cups cooked barley. Barley is also available in flour, flakes and grits in health food stores and in some supermarkets. Barley is also used as an ingre dient in many prepared food pro ducts such as breakfast cereals, soups, pilaf mixes, breads, cook ies, crackers and snack bars. Here is a recipe for making your own Barley Pilaf Mix rather than buying it in the supermarket. To cut down on preparation time, assemble this flavorful pilaf mix in advance and store in a zip-top plastic bag in a cool, dry place. Be sure to attach a card with the cook ing directions to the bag. HERBED BARLEY PILAF MIX V* cup pearl barley 2 chicken or beef bouillon cubes or 2 teaspoons instant granular bouillon 1 tablespoon instant minced onion 1 tablespoon dry parsley flakes 'A teaspoon dry basil leaves ’A teaspoon dry oregano leaves 'A teaspoon garlic powder Place barley in plastic bag. Combine remaining ingredients for seasoning and place in a small er sandwich; seal and place in PSU Extension Aids Poland Struggle SMETHPORT (Mcdean Co.) —Jim Clark, Penn State Coopera tive Extension Agent in McKean and Potter Counties has been liv- ing and working in Olecko, Poland since January 1993. He is a part of a six-month Polish- American Extension Project organized to strengthen the Polish extension system and assist Polish farmers in understanding farming in a free market economy. The project is a cooperative effort between the United States Depart ment of Agriculture. Polish Mini stry of Agriculture and Food Eco nomy. and Penn State College of Agricultural Sciences. The news of Clark’s work in the Northeast comer of Poland spread to the neighboring country of plastic bag with barley. Seal bag and attach directions for prepara tion. Store mix in a cool, dry place until ready to use. STOVE TOP DIRECTIONS: Place barley and contents of sea soning packet in medium-size saucepan. Add 2 cups water and 1 tablespoon butter or margarine. Bring to a boil; reduce heat to low, cover and cook 45 minutes or until barley is tender and liquid is absorbed. Makes 4 servings. MICROWAVE DIRECTIONS: In a 2-quart casserole, combine barley, seasoning, 2 cups water and 1 tablespoon butter or margar ine. Cover and cook on HIGH 6 to 8 minutes or until mixture comes to a boil. Stir with fork. Cover and continue to cook on HIGH IS to 18 minutes or until most of the liq uid is absorbed and bailey is ten der. Let stand, covered, 5 to 6 minutes. rices are for BOTH PIECES....NO one can beat these prices! DELCO Single... Reg. Ret. $189.95 OUR CASH PRICE $79.88 __ATTDVGG Or Double.. Reg. Ret. $289.95 OUR CASH PRICE $99.88 IVLA.I IKEdd