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Show TODAY: Beans Suffer From Poor PR, But Are Actually A Complete Protein. Beans Suffer A Public Relations Problem Beans suffer from a public relations problem. Although they may have many attractive qualities, they are still considered a food of last resort. and casseroles because they add color and do not require soaking before cooking. Cooking time is about one hour. UNFORTUNATELY, eating beans has been associated with poverty, says Georgia Lauritzen, extension nutrition specialist at Utah State University. Beans are high in protein, vitamins and fiber and are low in fat, calories and cost. What more could you ask of food? She says dried peas and lentils are also in the same food category as beans and have many of the same nutritious characteristics. Vi lb. ground beef cup onion, chopped cup green pepper, chopped clove garlic, minced 1 (16 oz.) can S&W Dark Red Kidney Beans, drained 1 (16 oz.) can S&W Italian Style Zucchini, undrained 1 Tomatoes, undrained (16 oz.) can S&W Ready-Cu- t ': tsp. marjoram Va tsp. pepper Vi cup biscuit mix cup water Va cup grated cheddar cheese Vi xh 1 F CUP of beans provides substantial amounts of protein, iron, vitamin B6, magnesium and calcium. This all comes in a relatively low 120 calorie package, Lauritzen says. Beans are considered to be complete protein, but you can still increase their protein value by combining beans with other foods. Adding rice, com, wheat, dairy products or small amounts of meat can greatly enhance the protein content of a bean dish, she says. ONE-HAL- 1 IN LARGE skillet, brown ground beef, onion, green pepper and garlic. Drain excess fat. Add kidney beans, zucchini, tomatoes, and spices. Cover and simmer 5 minutes. In small bowl mix biscuit mix, water and cheese. Place hot beans and vegetable mixture in a casserole. Drop biscuit dough by spoonfulls on top of hot beans and vegetable mixture. Bake at 250 degrees F, uncovered for 30 minutes. Serves THE USU nutrition specialist says that beans do suffer from the unattractive side effect of causing gas. She says there are a lot of home remedies which supposedly keep beans from giving you gas, but none of them has been scientifically proven. The gas formation is a result of undigestible sugars in beans. There is a great difference in tolerance levels from person to person, though. Some research at USU indicates that one way to avoid gas is to eat bean byproducts such as bean sprouts or tofu (bean curd). That way you get most of the nutrition of the beans without the gas, Lauritzen says. 4-- PIE SOUTHERN Filling: V2 lb. ground beef clove garlic, minced cup onion, chopped 1 (16 oz.) can S&W Dark Red Kidney Beans, drained 1 (8 oz.) can S&W Whole Kernel Corn, drained 1 (16 oz.) can S&W Mexican Style Stewed Tomatoes Va cup commeal Vs tsp. chili powder Salt to taste Va cup grated Cheddar cheese 1 'A SHE ADDS BEANS have the added desirable characteristic of being easy to store. Dry beans are less expensive than canned, beans and can be prein main drawback dried of The a ways. variety pared beans have is that they take a long time to cook. Unfortunately, conditions in Utah make cooking times for dried beans even longer. The dry climate makes beans harder to rehydrate, hard water makes the skins tougher, and high altitudes generally require longer cooking times, Lauritzen says. Because of the unattractive side effects beans suffer from, they are still considered a food of last resort, when actually, they have many attractive qualities. t about 20 minutes at 10 pounds of pressure. At 15 pounds pressure most beans will cook in 10 minutes. versatile bean used in chili or as a colorful addition to salads. cooking time is about two hours. Lauritzen says, the long, slow LIMA BEANS: Also known as butter beans, limas come in two sizes. The large limas are called Fordhooks and the small variety are called baby limas. When combined with corn they are part of a southern dish called succotash. cooking time is about one hour. Black Eyed Beans: Depending on the area of the peas or cow country, they may be called black-eye- d creamy white beans peas. They are small, with a black spot on one side. cooking time is about 45 minutes. SPLIT PEAS: Split peas are commonly used in soups. They are more convenient than most beans because and cook in about 45 they dont require minutes. Chick Peas: Also known as garbanzo beans, have e flavor. They are versatile in casseroles and a salads because they keep their shape well. cooking time is about 2'h-- l hours. LENTILS: These are an excellent addition to soups IN GENERAL, method produces the most tender, uniformly cooked beans. It is also important to simmer rather than boil WITH THIS in mind, she suggests the following cooking methods and approximately cooking times: them to avoid cracking too many of the bean skins. Pre-soak- Pre-soak- COOKING METHODS BEAN GLOSSARY Soaking: You need to replace the water taken out of dried beans, so soaking is required. Lentils and split peas dont require this process, but for most beans, each cup of dried beans needs 2'2-- 3 cups of water to rehydrate. Soaking time varies, but as a general rule soaking overnight is sufficient. QUICK SOAK: Add 8 cups of water to each pound of dry beans. Bring to a boil and then let simmer for two minutes. Remove the pot from the heat and let stand for one hour. Drain the beans and then cook as if they had been presoaked over night. Pressure cookers: A pressure cooker can save both beans can be cooked in time and energy. Navy Beans: Also known as pea beans these are the most common type of beans used in canned pork and beans. Dried navy beans are excellent in soups, casseroles or as baked beans. navy beans require about two hours cooking time. PINTO BEANS: This variety of the red kidney bean was first cultivated by the Indians of South and Central America. Its most common use is in Mexican dishes beans take 2 'A such as refried beans. hours to cook. Kidney beans: These are large, red beans which got their name from their characteristic shape. They are a Pre-soak- 6-- 2-- Pre-soak- Pre-soak- Nominate Your Favorite Cook Whos the best cook you know? Is it your mother, wife sister, brother, a neighbor down the street? Following the fantastic response to our last request for the Favorite Cooks of Davis County, we are repeating the opportunity for all you satisfied-eater- s those who keep you knee-dee- p to honor in gourmet cooking. m mm BEANS AND DUMPLINGS DEEP-DIS- Simply list your name and address, your favorite cooks name and ad oval-shape- Pre-soak- nut-lik- Pre-soak- Introducing Food Coupons SAVE MONEY! NATIONAL COUPONS AN IDEAL DESSERT OR LUNCHBOX TREATS 1 Vi cups pared carrot pieces (cut thick) well feature simple and gourmet Vi cup cup sugar vegetable oil 1 2 teaspoons baking powder egg ' cup milk 2 teaspoons ground cinnamon Vi cup chopped nuts 'h teaspoon salt 1 Vi 'k cup chopped raisins cups Bran Chex' cereal (bite-sizCream Cheese Frosting (recipe crispy bran squares) Use coupon below below) Preheat oven to 400. Line 18 medium muffin cups with paper baking cups. Stir together flour, brown sugar, sugar, baking powder, cinnamon and salt in large bowl. recipes made easy for everyday Process cereal each week with COUPONS for Vi in- gredients in great recipes. Each week we will provide terrific recipes from your favorite cookbooks, manufacturers, and celebrities. We Alpha Beta Bowmans Dicks Harrys I e flour cup 'h cup packed brown sugar NEW RECIPE COLUMN at Reflex Journal Bulletin Leader 197 No. Main, Layton Joyce 1 Coupons Redeemable Favorite Cook Marion little cakes with a rich, inviting Carrot Snack Cakes are muffin-likflavor and good, nutritious ingredients. Frosted with cream cheese, they make an ideal dessert. Unfrosted, they're delicious lunchbox treats, late evening snacks or perfect brunch muffins. With the help of a blender or food processor, Carrot Snack Cakes are easy to make. CARROT SNACK CAKES nominated. Then send the information to; 35-4- COUPON COOKBOOK CORNER meals and special entertaining. dress and explain why they are being Crust: Va cup commeal Va cup biscuit mix 2 Tbsp. sugar Va cup grated Cheddar cheese 1 egg, beaten 2 Tbsp. butter or margarine, melted Vi cup milk TO PREPARE filling, brown ground beef in a large skillet and drain off excess fat. Add onion and garlic and saute until tender. Stir in kidney beans, com and tomatoes, cornmeal, chili powder and salt. Preheat oven to 350 degrees F. Prepare crust by blending together all of the dry ingredients and cheese. Beat egg in a small bowl and add melted butter and milk. Add egg mixture to cornmeal pie pan. mixture. Stir just until blended. Grease a With the back of a spoon, press cornbread batter in the pie pan, forming a crust. SPOON THE bean filling into crust. Sprinkle cheese over top of pie. Bake 0 minutes. Remove from oven and let stand 5 minutes before cutting into wedges. Serves 6. Smiths Food King Winegars e in blender or food processor until very fine crumbs. Stir into flour mixture. In same container process carrots, oil and egg until smooth (tiny bits of carrot may remain). Pour milk and carrot mixture over dry ingredients. Stir just until dry ingredients are moistened. Stir in nuts and raisins. Fill muffin cups 2a full. Bake 20 to 25 minutes or until tester inserted in center comes out clean. Cool. Frost with Cream Cheese Frosting. Garnish with walnuts. Cream Cheese Frosting: Blend until smooth and creamy 1 package (3 cream cheese, softened and V3 cup sifted confectioners sugar. Stir flour; then spoon into measuring cup. Makes 18 medium cupcakes. oz.) Hewto Punna Comeeny ibJ |