84-L«nc«Btw Farming, Saturday, October 14, 1995
Consuming
Thoughts
by
Fay Stridder
Penn State Extension Home
Economist For Berks Co.
Today’s consumers are increas
ingly concerned about healthy eat
ing. They want good taste while
keeping a careful eye on the
amount of calories and fat they are
consuming. One of the most cele
brated farm-grown foods that is
available this time of year also fits
the bill as an excellent heatlh food
is the pumpkin. This fruit of the
vine is marketed as a vegetable
and in addition to its good nutri
tional value, it offers taste, versa
tility and convenience.
Pumpkin is the richest fruit
vegetable source of Vitamin A in
the form of beta-carotene.
According to medical studies,
beta-carotene-rich foods as part of
a healthful diet may help lower the
incidence of some cancers. Medi
cal experts say this nutrient also
plays a role in good vision, heallh
y skin, a strong immune system,
and bone and teeth development
Pumpkin is also a good-tasting
source of dietary fiber. One-third
cup pumpkin contains three grams
of fiber. A full third of the pump
kins solids in a can of pumpkin is
dietary fiber, which health experts
say is vital to good health—and is
often deficient in American diets.
The American Medical Associ
ation and other health organiza
tions recommend including sever
al servings of fiber-rich foods
every day. since it is believed that
a healthful diet requires 10-25
grams of fiber per day to maintain
normal functioning of the intesti
nal tract. Other proven benefits of
fiber include moderating blood
cholesterol levels and actually
reducing cholesterol in those with
high levels, and moderating the
rise in blood sugar following a
meal.
To increase your intake of diet-
ary fiber, try the following tasty
pumpkin ideas:
•Add 2 tablespoons pumpkin
per serving to hot oatmeal. Heat
with water before cooking oatme
al. Serve with brown sugar. Or,
sprinkle with cinnamon-sugar.
•Thicken soups, sauces, beans,
and chili. Combine 1/4 to 1/2 cup
pumpkin to baked beans, barbecue
beans, or chili. Heat as directed.
•To improve glazing consisten
cy of barbecue sauce on beef,
pork, or poultry, add 1/2 cup
pumpkin to a 15-16 ounce bottle
of barbecue sauce.
•Even a sweet tooth can be
boosted with additional nutrients
and fiber In small saucepan, com
bine contents of one packet
(approximately 3 ounces) butters
cotch and pie filling mix, 2 cups
milk, and 1/2 cup pumpkin. Cook
as directed on package.
•Add 1/2 cup pumpkin to liquid
ingredients called for on package
of spice cake mix. Bake as
directed. Or, add 1/4 cup to the
liquid ingredients of your favorite
gingerbread mix (14-ounce size).
Bake as directed.
•For rich and nutritious breads
and cereals: Add 1/4 cup pumpkin
to liquid ingredients called for in
biscuit recipe (10 to 12 biscuits)
on box of variety baking mix.
•Prepare your favorite pancake
mix. Follow directions using 2 cup
proportion dry mix. plus 1/2 cup
pumpkin, 1/2 teaspoon ground
cinnamon, 1/4 teaspoon ground
allspice, egg and ligquid ingre
dients called for on package direc
tions. Cook as directed. Note; If
batter is too thick, add 1 to 2
tablespoons of milk or water to
achieve .pouring consistency.
After you try some of these
jde. ;ram County,. <w Jersey learn the Importance of getting enough
calcium through milk and dairy products at the Jefferson Lakes Day Camp. Campers
are participating in a milk and cookies relay, trying not to spill the milk or drop a coo
kie. The team with the most milk at then end of the race won. The Amercian Dairy Asso
ciation and Dairy Council, Inc. taught the children that by consuming the most milk on
a daily basis and by reaching their recommended daily allowance of calcium, they too
will win in the end, with stronger, healthier bones.
Property Management For Landlords
WEST CHESTER (Chester
Co.)—Penn State Cooperative
Extension will sponsor a three
evening seminar, “Residential
Property Management for Part
time Landlords.” on Mondays,
November 6,13 and 20,7:00-9:00
p.m. at the Extension office, Suite
370, Government Services Center,
601 Westtown Road, West
Chester.
Robert J. Thee. Ph.D., and guest
speakers will cover the most
important aspects of managing
residential rental property includ
ing tenant selection and the Fair
pumpkin—please ideas, don’t
forget to serve it in some of the
traditional ways, like the ever
favorite pumpkin pie.
—y CLOSED SUNDAYS, NEW YEAR,
EASTER MONDAY, ASCENSION DAY,
WHIT MONDAY, OCT. 11,THANKSGIVING,
rilllllll CHRISTMAS A DECEMBER 2STH
FISHER’S FURNITURE, INC.
NEW AND USED FURNITURE
USED COAL A WOOD HEATERS
COUNTRY FURNITURE A ANTIQUES
BUS. HRS. BOX S 7
MON.-THURS. 8-5 1129 GEORGETOWN HD.
FRI, M, SAT. A-12 BART, PA 17503
GOOD FOOD OUTLET STORES
See Our Original Line Of Golden Barrel Products Plus All Kinds
Of Beans, Candies, Dried Fruit, Snack. Mixes, Etc. At Reduced Prices
* BAKING MOLASSES A MAPLE SYRUP
„v, _ * BARBADOS MOLASSES * PANCAKE * WAFFLE
* BLACKSTRAP SYRUPS
W MOLASSES * SORGHUM SYRUP
. * CORN SYRUPS * LIQUID A DRY SUGAR
. * HIGH FRUCTOSE A PANCAKE A WAFFLE
SYRUPS SYRUPS
... A CANOLA OIL
VP / 1 A COCONUT OIL
x)/ ] A CORN OIL
/J? A COTTONSEED OIL
A OLIVE OIL
A PEANUT OIL
A VEGETABLE OIL
A SROO-FLY PIE MIX
Processors Of Syrup*. Molasses,
Cooking Oils, Funnel Cake Mis,
Pancake ft Waffle Mix ft Shoofly Pie Mix
GOOD POOD OUTLET
Located At Good Food, Inc.
W. Main St., Box 160, Honey Brook, PA 19344
610-273-3776 1-800-327-4406
Located At L & S Sweeteners
388 E. Main St, Leola, PA 17540
717-656-3486 1-800-633-2676
- WE UPS DAILY -
Housing Act; leases; tenant rela
tions; the new legislation on the
eviction process, dealing with dis
trict court; marketing your units;
what housing codes and regula
tions you need to know; mainte
nance and upkeep procedures;
establishing costs and rental fees;
and taxes and recordkeeping.
If your local store
does not have it,
SEND FOR
FREE
BROCHURE
-MAC
Rica's
GOLDEN BARREL PANCAKE MIX
2 Lba. ■ Ref. $1.69
now $1.29
10% OFF
ALL FRUIT SPREADS
GRANDPA'S DEER SUCKER
Speakers will include local man
agement consultants, code en
forcement office, district justice,
accountant, and experienced
landlords.
The registration fee is $l2 and
registration is required by October
30. Call the Extension office at
(610) 696-3500 for details.
* FUNNEL CAKE MIX
* PANCAKE A WAFFLE
MIX
* ASSORTMENT OF
CANDIES
★ DRIED FRUIT
★ SNACK MIXES
★ BEANS
★ HONEY
* PEANUT BUTTER
★ BAUMAN APPLE
BUTTERS
* KAUFFMAN PRESERVES
* SPRING GLEN RELISHES
SPECIALS FOR
OCTOBER
SUNFLOWER OIL
1/3 Gallon
SPECIAL $2.89
Starting At $4.69