HomeMy WebLinkAboutThe Huron Expositor, 1994-08-17, Page 49Bean Festival, August 17, 1994 - Page 33A
29th Bean Festival Souvenir Edition
Fibre -Rich Bean Muffins
1 cup
1 cup
3
1 cup
2 cups
1 (14 oz./
398 mL)
1/2 tsp
3 cups
1 tsp
1 tsp
1 tsp
1/2 asp
1 cup
Fibre -Rich Bean Muffins
raisins
boiling water
eggs
Oil
white sugar
can BEANS In tomato
souse
solt
hour
vanilla
soda
cinnamon
baking powder
walnuts (optional)
250 mL
250 ml
3
250 ml
500 ml
1
2 ml
750 ml
5 ml
5 mL
5 mL
2 ml
250 mL
Mar raisins with baling water.
str and set asides Beat eggs.
o4. sugar, +masa and boons
unit beans ore broken. Add
flour. remoinhg hgredrents.
hctucing raishs and water.
Ma welt Spoon batter into
Jorge paper muffin cups.
Bake at 325 °F (160°C) for 30
minutes
Yreka 2 dozen
Fibre per serving 2 g
The Ontario Bean Producers Marketing Board
140 Raney Cres. London. Ontario Canada Nal. 1C3 (519) 6523566
Salute kernel with food
high in fibre like bread
continued from page 31
dietary fibre and the easiest
and tastiest way to get over
half the recommended daily
fibre intake. Serve them right
from the can or use as dress-
ings, toppings and added
ingredients to salads,
casseroles, soups and stews.
• Crackers might add
crunch to your lunch but for
the most part they lack fibre.
White bred and buns also
lack fibre since most of the
fibre -containing kernels are
removed in processing.
Salute the kernel with fibre -
rich whole wheat bread and
pumpernickel.
• Remember the fruit
instead of the juice. Apples
and pears are a particularly
good source of pectin, one of
the soluble fibres.
• And what about those
spuds? Though the potato
itself is a source of fibre, eat-
ing the skin will give you an
extra bonus in terms of fibre
and nutrient value.
• Lettuce may bring out the
rabbit in you but it won't
contribute a lot to your fibre
intake. Lettuce is mostly
water so try spinach instead
for more fibre and vitamins.
Freeze pie
for busy day
Mexican Pie
Prepare this recipe ahead
and freeze or refrigerate for
apres-ski or a busy Saturday
evening meal. For a spicier
flavour, increase the amount
of chili powder.
1 medium onion, chopped
1 tbsp. vegetable oil (15 ml)
1 can (19 oz./540 ml) toma-
toes
1 can (14 oz. /398 ml) kidney
beans
1 can (12 oz./341 ml) kernel
corn
1 tbsp chili powder (15 ml)
3/4 cup cornmeal (175 ml)
1 cup 2 per cent milk (250
ml)
2 eggs
1 1/2 cups shredded cheese
(old Cheddar, Swiss, moz-
zarella or 375 ml a mixture of
all three)
In large skillet on medium-
high heat, cook onion in oil
until transparent. Cut up
tomatoes. Add tomatoes,
kidney beans, corn and chili
powder to skillet. Cook on
low heat, uncovered, for
about 1 hour, or until slight-
ly thickened; stir occasional-
ly. Pour mixture into 9 x 13 -
inch (3.5 L) baking pan.
Sprinkle cornmeal evenly
over surface.
In separate bowl, beat
together milk and eggs; pour
evenly over cornmeal.
Sprinkle with cheese. Bake in
350° F (180°C) oven for 50 to
55 minutes. Cut into squares
to serve.
Preparation: 1 hour
Cook: 50 minutes
Yield: 6 servings
Grams of Fiber per Serving:
6.9
From Eat Well, Line Well -
Canadian Dietetic Association
Guide to Health)/ Eating.