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Show TODAY; Beans Suffer From Poor PR, But Are Actually A Complete Protein. Beams Suffer A PmMic 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. DEEP-DIS- BEANS AND DUMPLINGS H lb. ground beef cup onion, chopped 'h cup green pepper, chopped 1 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 Vi tsp. maijoram Va tsp. pepper 1 Vi cup biscuit mix Vi cup water Va cup grated Cheddar cheese Vi Vi 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- 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 spoonfuils on of hot beans and vegetable mixture. Bake at 250 top 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-- 6. PIE SOUTHERN Filling: Vi 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 Com, 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 Va SHE ADDS BEANS have the added desirable characteristic of being easy to store. Dry beans are less expensive than canned, beans and can be prepared in a variety of ways. The main drawback dried 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. pre-cook- WITH THIS in mind, she suggests the following cooking methods and approximately cooking times: COOKING METHODS 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. IN GENERAL, Lauritzen says, the long, slow method produces the most tender, uniformly cooked beans. It is also important to simmer rather than boil them to avoid cracking too many of the bean skins. 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 country, they may be called black-eye- d peas or cow peas. They are small, creamy white beans 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 VhA hours. LENTILS: These are an excellent addition to soups Pre-soak- Pre-soak- 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 such as refried beans. beans take 2 Vi hours to cook. Kidney beans: These are large, red beans which got their name from their characteristic shape. They are a Pre-soak- 6-- Pre-soak- Pre-soak- 2-- oval-shape- d, Pre-soak- nut-lik- Pre-soak- 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, commeal, 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 mixture. Stir just until blended. Grease a pie pan. With the back of a spoon, press combread 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. 35-4- 3 Nominate Your Favorite Cook SAVE MONEY! 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 opporto honor tunity for all you satisfied-eater- s those who keep you knee-dee- p V NATIONAL COUPONS NEWRECIPE COLUMN each week with COUPONS for in- . in gourmet cooking. aa Introducing Food Coupons Simply list your name and address, your favorite cooks name and ad dress and explain why they are being gredients in great recipes. Each week we will provide terrific recipes from your favorite cookbooks, manufacturers, and celebrities. We well feature simple and gourmet recipes made easy for everyday meals and special entertaining. nominated. Coupons Redeemable at COUPON COOKBOOK CORNER Marion Joyce Carrot Snack Cakes are muffin-liklittle cakes with a rich, inviting flavor and good, nutritious ingredients. Frosted with cream cheese, they make an ideal dessert. Unfrosted, theyre 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. e CARROT SNACK CAKES AN IDEAL DESSERT OR LUNCHBOX TREATS flour cup Vi cup packed brown sugar 1 1 Vi cups pared carrot pieces (cut thick) Vi cup cup sugar vegetable oil 1 2 teaspoons baking powder egg Va 2 teaspoons ground cinnamon cup milk Vi teaspoon salt Vi cup chopped nuts 1V4 cups Bran ChexJ cereal Vi cup chopped raisins Cream 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. V e (bite-siz- Process cereal 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 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 oz.) cream cheese, softened and j cup sifted confectioners sugar. Stir flour; then spoon into measuring cup. Makes 18 medium cupcakes. 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