Portland Observer, December 1 , 19H2 Page 11
Lowly bean best cheap protein source
” • 1. , '
hy Monine Strode
(ISU Extension Service
W h a t's the most econom ical
source o f protein? The dry bean. I
sturted to w rite the low ly dry bean
but it ’s (rally held in high esteem by
Idts o f people.
One serving o f meat or meat alter­
nate is expected to give you about 20
grams o f p ro te in —so one way to
com pare the cost o f p ro te in is to
look at the cost of 20 grains o f pro­
tein from various types o f meat, fish
and meat alternates.
I he follow ing list shows the 1981
cost in cents o f 20 grams o f protein
from 12 different foods: dry beans,
13; peanut butter, 14; beef liver, 26,
A m erican cheese, 51; eggs, 22;
chicken, whole, 30; hamburger, 43;
turkey, whole, 10; tuna, canned, 37;
ocean perch, 56; beef rum p roast,
*>4; pork chops, 77.
As you can see, dry beans are con­
siderably less expensive than any o f
the other typical protein sources.
So, if you’re thinking you need to
cut back on costs but don’ t want to
short your fam ily on nutrition start
fix in g some dry beans. And while
y o u 're th in k in g dry beans, you
might also include their close cou­
sins, dry peas and lentils.
I o make these economical foods
is nutritious as possible, it’ s helpful
to com bine them w ith a sm all
amount o f meat, some kind o f milk
product», or eggs. This is an easy
way to make them a complete p ro ­
tein So, even serving beans w ith
a little ham added or with a glass o f
milk or hunk o f cheese is great.
A n o th e r way to make beans a
complete protein is to serve them in
the rig h t com binations w ith other
vegetable p ro te in sources such as
beans and cornbread , beans and
whole wheat bread, or beans and
rice.
Beans are cheapest i f you start
fro m scratch. It does take a little
planning and a little lime but is real­
ly very easy. Very little pot watch­
ing, too. so even if the cook works
all day, beans cun be on the menu
w ith the help o f a c ro c k p o t o r a
timed oven and a lit le extra gtgO^
I or 2 hamhocks
per, ham hocks and chunks o f ham.
Bring back to a boil and simmer one
hour or until beans are tender. More
water may be added.
I cup catsup
2'A tablespoons vinegar
'/i cup brown sugar (less if desired)
I tablespoon Worcestershire sauce
I '/i teaspoons dry mustard
Soak beans o ve rn ig h t or w ith
quick soak method. Drain into col­
ander and rinse under cold water.
Put in large pan. Add 3 cups water,
and b o il fo r about one-half hour.
Then add onion, bay leaf, salt, pep-
Remove ham bone and bay leaf.
Drain beans reserving liquid. Com ­
bine catsup, vinegar, brown sugar,
worchestershire sauce and mustard.
Add to beans using enough reserved
bean liq u id to cover beans. Bake
covered at 325° fo r 3 hours, adding
liquid if necessary.
,1. 4/1 ■ ,
,
f
i
This is a simple combination that
is attractive and is a complete p ro ­
tein. My family was skeptical when I
firs t fixed them. Now they ask fo r
2 tablespoons margarine or butter
2 cups cooked kidney beans or red
The most efficient fas furnace in
the world
Anctil Sheet Metal Co.
beans
2 cups cooked rice
I tablespoon chopped parsley
'/• teaspoon salt
teaspoon pepper
them. You can use the canned beans
fo r convenience, or soak and cook
your own beans for economy.' ’
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Cook onion, celery and garlic in
fat until tender. Remove garlic. Add
rem aining ingredients. Simmer to ­
gether for five minutes to blend fla­
vors.
RED BE A NS A N D RICE
'A cup chopped'dnidn
cup chopped celery
I clove garlic
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If y o u r rugs curl, stick a t r i­
angle o f lino leum under each
corner w ith fabric adhesive.
ONE STOP SHOPPING JCENTER
ARMOUR
R ound
A rm our
W ieners
U.S.D.A. Choica Beef Round
Full Cut - Bone-in
Reg. $2.78 lb.
•
•
*
*
ning.
You need to wash beans, peas or
lentils first I he cheaper brands o f
the generic beans, especially, need
to be washed and picked over for lit­
tle rocks.
The firs t tim e I fixed them as a
young b ride, someone to ld me to
look for stones -this really puzzled
me until one time I came across a lit­
tle rock It was like a great revela­
tion the rocks are the same size as
the beans and even w ith to d a y ’ s
sophisticated packaging methods
they can’t always be screened out.
Dry beans and whole peas should
be soaked before cooking to reduce
the time needed to cook them. Split
peas fo r soup and le n tils can be
cooked w ith o u t soaking. I f you
want the s plit peas to hold th e ir
shape, you can soak them for a half-
hour before cooking.
Always remember to allow for ex­
pansion o f beans, peas and lentils
when cooking The regular method
for cooking beans is to pul I lb. dry
beans in about 6 cups cold water.
1 et stand in a cool place overnight
or several hours. A quick soak can
be done by adding I lb. beans to 6 to
8 cups hot water, heat to a boil, boil
2 m inutes, cover and set aside fo r
one hour. I hen cook as usual. You
can either discard the soaking water
or use it for cooking.
It helps to boil them gently until
slightly tneder and then flavor them
with salt, onion, herbs and meat. I f
foaming is a problem, add a little oil
or margarine. Salt or acid products
like tom ato sauce can toughen the
skins if added too early.
Cooked beans can be refrigerated
fo i a couple o f days or frozen, so
you can do a batch and store in meal
size packages. You may need to add
a little water when reheating.
I he Oregon State University Ex­
tension Service office near you has a
variety o f brochures w ith specific
food buying in fo rm a tio n and ideas
fo r g e tting more fo r your fo o d
dollar.
These are delightfu l baked beans
that bring raves from everyone.
S/t N D Y S BA RED BE A NS
I lb. (2 cups) small white navy beans
I onion, chopped
I bay leaf
'/j teaspoon salt
X teaspoon pepper
> -
P illsb u ry
Flour
my - te - fine
Eggs
Chicken
Turkey
Salisbury Steak
Menean
M orton
D inners
Frozen 11 oz pkg
AA Large Dozen
Reg $1.09
49
First two - Additional at regular price
each
First
i
m ny Boy
B read
z
i
/
W hile or Wheat
2 2 'i oz loal
5 lb bag • Reg $ ^ 9 5
MY-TE-FINE
* D onuts
8 varieties • to o z box
Reg $ 1 1 9
s » «.
each
First three - Additional at regular price
First one - Additional at regular price
■"
■■
’
»
Fresh Broccoli
Orange Juice
Dark green bunches
serve with your favorite
sauce
Tropicana - 100's pure
Florida juice from concentrate
Oranges
Choice California Navala
Sweet and Juicy
•9 * Q u a rt * 49* P in t
Fred M eyer
B leach
Gallon