Page 2 Section II Portland Observer, June 29, 1983
Econo-eating: Eggs are a good buy
by M onine Strode Stebbins
What food come* in its own per
fect package, can be stored in the re
frigerator for a month and can be
made into lots o f appetizing dishes?
Eggs, a really versatile protein food.
M o tt families spend about a third
o f their food budget on meat W e're
all aware that we need protein but
we tend to forget that there are also
meat alternates that can make deli
cious main dishes and provide excel
lent sources o f protein.
When you compare the cost o f 20
grams o f protein from various
sources, the most economical ones
are dry beans and eggs, as well as
bread and cereal grains.
Eggs. in fact, are an excellent
source o f protein. They don't even
have to be combined with other
sources o f protein to make them
complete as other meat alternates
do.
Although eggs are sold by the
dozen, it's easy to compare the cost
with meat. A dozen large eggs
weigh 24 ounces or IV t pounds. I f
(hey cost 80 cents per dozen the
price is then about S3 cents per
pound. There’s also very little
waste. Tw o eggs are considered a
serving so you get six servings from
a dozen eggs making them less than
20 cents.
Eggs provide an economical way
to stretch your food dollar. Besides
providing protein, eggs are a good
source o f Vitamin A and a fair
source o f iron. Egg yolks do contain
quite a bit o f cholesterol. People
who have been advised to moderate
cholesterol can use eggs up to the
limit o f (heir diet, or they can use
only the whites.
There is a continued debate about
cholesterol. Several factors have
been linked to heart disease. Among
them are high blood cholesterol
levels, high blood pressure, diabetes,
fam ily history o f heart disease, and
obesity. Many scientists believe that
the following raise the risk o f heart
disease: smoking, stress, physical
inactivity, and excessive consump
tion o f fat, saturated fat, cholesterol
and sodium.
It upsets me when ad campaigns
put a big emphasis on the fact that
their product has no cholesterol
when it's peanuts or fruits — both
plant products. It is confusing and
tends to worry people about choles-
terol. Cholesterol is found only in
animal foods. Cholesterol is a nor
mal component o f the body. In fact,
our bodies manufacture it. The key
to using foods that are high in cho
lesterol is moderation. I f you have a
family history o f heart disease or
any o f (he other factors, then it
might be wise to consult a physician.
I f you do have a high blood choles
terol level, you need to be careful of
the meat and fats you eat, too.
There are several delicious main
dish items that can be made with
eggs. Quiche, frittatas, omelets,
crepes and various breakfast spe
cialties are economical and easy to
prepare. They also combine easily
with a small amount o f meat or
Volunteers
needed
The Volunteer Bureau has both
short term and ongoing volunteer
job requests for persons who have
special skills. Plumbers, electri
cians. carpenters and appliance re
pairmen are needed to do work for
non-profit agencies and the low in
come elderly. Among other skilled
volunteer jobs are positions for
bookkeepers, counselors, nurses,
graphic artists, legal consultants and
video experts, social workers, and
tutors.
These are only some o f the volun
teer job opportunities available
through The Volunteer Bureau. For
more inform ation, call The Volun
teer Bureau at 222-1333.
W h tn ax tra ic» cubes ere
needed tor punches, or ice
buckets et parties, use mut
fin tins instead o f buying
new ice cube treys. The big
ice cubes w ill lest longer
F « Z 7 T X r4
The frittata is an Italian omelet.
It's like an open face omelet. You
just mix the ingredients, pour them
into a greased pan or baking dish
and bake in the oven.
Vi to I cup cheese o f your choice
I teaspoon seasoning that goes with
1 cup flour
Vi teaspoon salt
Vi cup melted butter or margarine
the leftovers
Combine ingredients, pour into
greased 9 -inch pie pan or baking
dish. Bake at 330* for 23 to 33
minutes, until golden brown and
set One generous serving or two
moderate servings.
D U TC H PUFF PANCAKE
This is like a giant popover. I l
makes a spectacular brunch or Sun
day night light supper.
3 eggs, beaten
Vi cup milk
Vi to I cup leftovers, chopped
Vi small onion chopped
6 eggs
I cup milk
M elt butter or margarine in oven
at 400* in a very large, low-sided
container — a large frying pan or a
couple o f pie pans w ill work Beat
eggs in a blender or mixer. Add
m ilk, flour and salt. Beat until
blended Pour into pan with melted
butter or margarine.
Bake 20 minutes at 400° then
lower the temperature to 350* and
bake for another 10 minutes. Serve
immediately. Can be served with
fru it, lemon slices and powdered
sugar, or pancake syrup. Serves
four.
—FredMeyE,
Fresno, C alifornia is
"raisin
center“
of
U n ited States.
* !*•» tV*WS IstUweepe*« fX,
¿t
***** •*» I awrdu *»eh«etfe tIVl
Prices Good Wed., June 29 Thru July 5, 1983
CHECK THESE LOW PRICES - YOU'LL
DISCOVER THAT FRED MEYER SAVES YOU MORE!
Fred Mayer Hostess Pride Whole Bodied
Hygrade Meat or Beef
Crown in Oregon
Large, Sweet, A rom atic
Fresh Fryers
Nectarines
c
lb.
Cut Up Pan Ready Fryers
Ball Park
Franks
$ f3 9
4
IK nlrn
1 Ib.
pkg. Don
Reg. 9
2.18
Reg. 1.09 lb.
Reg l ie ib
79*ib
Golden Prairie
Fully cookbd
Whole Water Added
Boneless
Blue Bonnet
Margarine
c
1 Ib. cube
Reg. SS*
each
First two— Additional at regular price
Fepti, D iet Fepsi, Fepei Free^
Pepsi U g h i, Sugar Free Fagot
Free, M ountain Daw
• peck
12 os. cens
plue deposit
Vine Ripened.
Sweet
MY-TE-FINE
Cantaloupe
Serve
Chilled or
A le Mode
QC
Ib.
Lemonade
Regular or
Pink • 12 02.
can • Reg. 85*
First three— Additional at regular price
Open 7 Days A Week
9 AM to 10 PM
OZV£ STOP SHOPPING HCENTERS.
the
the
Tnamtnic’ S'
Triam inicin*7a ecs
or
Tnaminic-12* Tablets
For Allergy Relief
that’s nothing to
sneeze at.
Shopping Fred Meyer G in Help You Lower Your Cost of Living
Save on
insurance
T o save money on auto insurance,
check with your insurance agent to
find out if you are eligible for dis
counts offered by many insurance
companies.
Discounts are available to drivers
with good driving records, young
drivers who have passed approved
driver education courses, students
who do well in school, or motorists
who insure two or more cars on the
same policy.
You may want to consider increas
ing your deductible. That is the
amount you agree to pay if you have
an accident or loss. Deductibles
range from $30 to $300. Insurance
companies can charge less when the
deductible is higher because you are
assuming more o f the loss and be
cause they don't have to handle as
many small claims.
You also may want to consider
eliminating collision coverage on an
older car o f relatively low value.
cheese. Fruits and vegetables are
nice to combine in these dishes, too.
I l ’s a great way to stretch your food
dollar and use your leftovers crea
tively.
Each ot these advertised items must be readily
available for sale at or below the advertised price in
each Fred Meyer store except as specifically noted
m this ad Except Morrison Stark Consumer
Warehouse Albany The Dalles_____
28-1501