Consuming Thoughts Fay Strickler Penn State Home Economist Many of us were probably brought up with the potato as the centerpiece of our daily diet. Then, in recent years, some people got the idea tht the spud was responsible for the extra bulges and therefore not worth a second glance in the supermarket. Far too many of us have an unreasonable fear of a perfectly harmless vegetable the potato. We pass up 100 calories worth of potato for a second helping of & j* 100 &_ e> O 75 UJ U_ o ft 50 to S id z , e IRVIN MARTIN OF NEWMANSTOWN, PA HOUSED BIRDS IN JANUARY 1993 AT HIS REMODELED BIG DUTCHMAN SLOT-AIRE BUILDING. HE IS STILL USING HIS ORIGINAL 18 YEAR OLD CHAIN THE RESULTS ARE IN! 60 WEEK OLD FLOCK 2.97 FEED CONVERSION 235 EGGS Biq Dutchman. THE BEST EGG NUMBERS AND CONVERSION RECORDS IN THE INDUSTRY ARE STILL FROM FLOCKS FED BY BIG DUTCHMAN CHAIN FEEDERS. steak. A smart consumer learns to enjoy America’s favorite veget able year-round and serves it in versatile dishes at breakfast, lunch, dinner, and snacks. The potato, of course is a good deal more than starch. Besides being an appetite appeaser, the potato is a low-fat, high-nutrition vegetable that contributes only 80 calories to your dinner plate, and 30 percent of your vitamin C requirement, a good deal less than WCREDIBLE 29 EGGS O O o 25 WEEKS 30 WEEKS 40 WEEKS 50 WEEKS 60 WEEKS 255 PLANE TREE DRIVE pK\HrV LANCASTER. PA 17603 Vb I ■Vb I (717) 393-5807 EQUIPMENT CO. If It's 'Worth Jour Investment, 'Trust It To tfershey 61 EGGS “I Credit Hershey Equipment for my Excellent Results. The Big Dutchman Chain Feeder and Cage System in Combination with Slot-Aire Inlets is the way to go. My Results are Incredible.” most of the foods that might take its place. (Another lamb chop or second helping of roast beef could cost you 300 calories or more. Even your salad dressing is prob ably higher in calories than the potato.) If potatoes are so harmless, why the pound-provoking image? One reason, of course, is that potatoes arc seldom seen except in the company of high calorie-high fat companions butter, sour cream, rich sauces, and gravies, shredded cheese, or crumbled bacon. Like a lot of other perfectly good foods, potatoes are the victim of guilt by association. So, how do you keep a potato virtuous? Become a creative low calorie cook and strip away the unnecded extra calories in the most popular potato dishes. There are lots of good companions you can provide for everybody’s favo rite vegetable, sinfully rich-tasting loppings and sauces that only seem fattening. ISO EGGS 122 EGGS /VU/t*Vv. Here are just a few examples of low-calorie potato companions: • Mock sour cream non dairy flakes, averaging 25 calories a tablespoon. Choose low-fat sour dressings, with only a few calories a tablespoon. Heart-smart dieters, take note: Most “vegetable oil” sour cream substitutes are made with highly saturated coconut oil and should be avoided by the cholesterol-wary. • Plain yogurt only eight calories a tablespoon, with a taste and'texture similar to sour cream. Try it mixed with parsley or chives. • Low-fat cottage cheese about IS calories a tablespoon. Tangy style small curd cottage cheese has a flavor similar to sour cream. “Whipped” cottage cheese is also available. • Homemade “sour cream” prepared by whipping equal parts cottage cheese and butter milk in your blender. About 10 calories a tablespoon. 235 EGGS O NOW AVAH ART K COMMERCIAL LAYER CONTRACTS GIVE US A CALL Lancaster Farming, Saturday, February 26,1994-B3 • Diet margarine SO calo ries a tablespoon instead of 100 for ordinary margarine or butter. (Note that regular margarine and butter have the same caloric count) One teaspoon (16 calories) is enough. • Diet salad dressing pick blue cheese, cream Caesar, French, or any flavor you favor. Most are 10 to 24 calories a tablespoon. • Imitation bacon bits smokey-flavored soy protein chips at only 7 or 8 calories a teas poon, a fraction of the calories or real bacon. • Low-calorie cream sauce made by stirring 1 cup skim milk gradually into 2 tablespoons flour. Cook over low heat until thick ened. Season it with onion flakes, butter-flavored salt and pinch ol cayenne. Nine calories a tablespoon. • Low-calorie gravy made with fat-free pan juices left from a roast. Chill the drippings until all the fat congeals on the surface. Strip off the fat (and calories) and simmer each cupful with 2 tables poons flour. Less than 10 calorics a tablespoon. Canned beef or chicken broth can be thickened the same way. Rica's m* lth ki % I CLOSED SUNDAYS, NEW YEAR, IEASTER MONDAY, ASCENSION DAY, WWT MONDAY, OCT. 11, THANKSGIVING, FVI Elm I CHRISTMAS A DECEMBER 26TH. FISHER’S FURNITURE, INC. NEW AND USED FURNITURE USED COAL A WOOD HEATERS COUNTRY FURNITURE A ANTIQUES BUS. HRS; BOX 57 MON.-THURS. 8-5 1129 GEORGETOWN RD. FRI. 8-B, SAT. 8-12 BART, PA 17503 HI gPnaaaggm gPnaaanaaa | - Lighter spring for less required pressure SvJJ - Approx 1 3 gpm at 40 psi gf * Plastic plug and smaller water chamber for a g frost protection 9 S • 3 /<" top and bottom water inlets 9 a • Screen on valve for water filtration 3 li PAUL B. ZIMMERMAN, INC. g Q i 295 Woodcorner Rd., Lltltz, PA 17543 9 I PH: 717-738-7365 I Eg
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