The Brussels Post, 1974-01-09, Page 13SOYBEAN MACEDOINE
One Way to meet the challenge of providing nutritious and economical meals is to try soybeans.
Food Advisory Services, Agriculture Canada recommend "Soybean Macedoine" as an excellent way
to introduce these valuable legumes to your family. They contain high-quality protein along with many
vitamins and minerals and at the same time do wonders for the budget.
Try soybeans for nutrition, low cost
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THE BRUSSELS POSY; JANUARY 9,
New frozen squash . ideas
There are few people who are
ucky enough to have a cold
torage room. in which to keep
winter squashes. Most of us rely
n freezing in order to save these
egetables through the winter.
For those who are puzzled as to
ow to serve frozen squash, Food
Advisory Services of Agriculture
Canada suggest that you try
"Squash Puff", a savory recipe
that uses home frozen or
commercially frozen squash.
SQUASH PUFF
cups or 2 - 14 ounce packages
frozen diced squash
/2 cup chopped onion
2 tablespoons butter
beaten eggs
/4 cup milk
3 tablespoons flour
We all make resolutions at the
start of each new year. Here is
one which should be a pleasure to
keep - resolve to try the
easy-on-the-budget, good-to-eat
recipe which will be, featured each
month by Food AcNisory
Services, Agriculture Canada.
The first in this series,
"Luncheon Casserole" is a hearty
and satisfying dish and is perfect
for the blustery days ahead.
LUNCHEON CASSEROLE
'/2 cup sliced onions
2 tablespoons margarine
1 10-ounce, can condensed tomato
1 teaspoon, baking powder
1/4 teaspoon salt '
1/8 teaspoon pepper
1/3 cup buttered bread crumbs
*Cook squash, Mash. Saute
onion in melted butter until
transparent. Add to squash'. Beat
in egg and milk until mixture is
smooth. Stir in flour, baking
powder, salt and pepper. Turn
into greased baking dish and top
with buttered crumbs. Bake at
375°F until lightly browned
(about 25 minutes). 6 servings.
*Cook home frozen diced squash
7 to 8 minutes and commercially
frozen diced squash according to
package directions. Frozen
mashed squash needs only to be
reheated.
soup
1 teaspoon seasoned salt
1 cup (4 ounces) grated medium
cheddar cheese
12-ounce can luncheon meat,
cubed
2 cups cooked no6dles•
1 cup• toasted bread cubes
Saute onion in margarine until
transparent.' :'Combine with
remaining ingredients, except
bread cubes. Turn into greased
baking dish and bake 30 minutes
at 350°F. Top with bread cubes
for last 10 minutes of baking. 6
( 1/4 -cup) servings.
economical and nutritious meals.
While soybeans are providing
high-quality protein along with
many vitamins and minerals they
also do wonders for the budget. In,
fact a soybean dish, served with
eggs, cheese or milk will replace
the meat protein in a meal at a
much . lower cost. However, few
people , know what to do with
soybeans once they get this
revered legume home.
Dry soybeans can be used in
casseroles, soups, salads -
anywhere you would use navy or
kidney beans. But like these they
must also be soaked and cooked
before eating. Soybeans increase
three times in volume when
cooked so that one cup of dry
soybeans will give three cups
cooked.
To prepare soybeans wash 1
cup of beans and soak in 3 cups of
water 12 hours or overnight. Put
beans, water and 1 teaspoon of
salt in a pressure cooker 'and
cooka t 15 pounds pressure for 15
minutes (20 minutes if they are to
be mashed).
If you don't have a pressure
Two eggs provide
approximately the same amount
of protein as a two-ounce serving
of meat. A two egg serving is an
excellent source of high quality
protein and a good source of iron,
phosphorus and vitamin A.
When buying eggs for main
course dishes remember they are
a good value price-wise and
nutritionally when compared to
other protein sources. One dozen
large eggs must weigh at least
one and a half pounds. Compare
the cost to the same quantity of
meat!
cooker, put the soaked beans,
water and salt in a large kettle or
Dutch oven. Add enough water to
cover the beans' and bring 'to the
boil. Reduce heat and simmer
until tender (about 3 hours). Add
water if needed. Makes 3 cups
cooked beans.
For starters here is a good and
simple casserole to introduce your
family to soybeans.
SOYBEAN MACEDOINE
19-ounce can mixed vegetables
3 cups cooked soybeans
1/2 cup grated medium cheddar
cheese
1 10-ounce can condensed tomato
soup
1/4 cup liquid from vegetables
2 tablespoons finely chopped
onion
1 teaspoon. salt
3/4 cup soft bread crumbs
Drain vegetables and reserve
liquid. Combine vegetables with
remaining ingredients except
crumbs and place in greased
baking dish. Top with crumbs and
bake 30 minues at 350°F. 6
servings.
If you buy cracked eggs, be
sure to use them only in mixtures
which are thoroughly cooked.
Buy eggs from a refrigerated
supply. They lose quality quickly
when expos:A to room
temperature.
If you are counting calories.
one large egg contains only 80
calories.
Store leftover yolks or whites in
a tightly covered container in the
refrigerator. Cover the yolks with
a little water. The whites should
be used within a week, the yolks
within two or three days.
Faced with higher food costs,
everyone is talking about beans,
especially soybeans. They are
praised as being a low-cost,
highly-nutritious food - the pot of
beans at the end of the quest for
cheaper protein dishes.
Food Advisory Services
Agriculture Canada have one
solution for the puzzled cooks who
.are coping with providing
Save money with
this new casserole
Eggs are high protein