ored man in Pbi1a. who pro- the Baltimore writer, which
f to be a friend of he had forgotten, but
the ooIored peop6e a cJedined telling the name of
tpawt,..., had been the colored man in Phila. I
written to by Abolitionist hope you will be able to find
in Baltimore, to keep look out who he is, and should I
o for that left be able to learn the name of
Cambri this night ee, the Baltimore friend, I will
told hini they wOuld be like- put him on his Guard,
to through W�- respecting his Phila. corre-
ton 00 6th day or 7th day spondents.
and the colored man mos. GARRETT.
in PhiIa. had written to the __ ,
master of part of them tell- �
ins him above, and the
master arrived here yester-
y in consequence of the
information, and � one
of our COIJIStaJOIeS
Eat a good breakfast, and sense of weD-being that will min A. calciUlll, thiamine,
you benefit from the nuui- carry you through the riboflavin and iron.
tion and energy needed to momin&.
get you oing for the day. Since family members go
Understandin why in different directions, and 1 Tablespoon orange
break!: is important can . -down breakfast may .not flavor instant
p to establish a regular be possible for many breakfast drink
routine desianed to fit your households, there . no I: cup cold 1nilk
particular needs. When you reason why traditional 1 egg Sift flour with sugar, bak-
up in the momin&, it menu ideas can't be chang- Ground nutm ing po der and salt. Cut in
likely been several hours ed. For example. almost shortening; add raisins.
since your meal. To � an can use a blender or Combine.instant break- Combine milk and egg; add
ply you with the ener'IY you a mixer to whip up his or fast drink, milk and ea. to flour mixtw'e. Mix only.
need to you aoinI. i is her own beveraae breakfast- Beat with rotary beater or in enouai\ to dampen flour.
recommended that you have in- glass. Start with a shelf- an eJectric blender until well Fold in cereal. Fill greased
fourth tQ 0Deithird of handy jar of oranae tla or b ended. Pour into I large muffin pans about two-
_ day's quota of calories instant bmlkfast drink, add glass or- 2 small glasses. thirds full. Bake at 4000 for
and major nutrients at an egg and milk and you Sprinkle with nutmeg. about 20 minutes, or until
breakfast. The number of have the ma.kings for a (Makes about 1 � cups. or lightly browned. (Makes
calories varies with your � Of. When fresh Ilan� or 2 smail servings.) 8-10· muffins.)
, ·gbt and activity fruits are in � add .� 1!4 cup �ing (10
level. A youna woman do- them to your b � bever- fluid ounces) .provides: ·One muffin prov� (he
ing 1iabt work needs fewer aaes for more good taste � Calories; 2S grams following:
calories than an active teen- and nutrition. . Protein; 15 grams Carbohy- 200 Calories; 4 grams
agel' or a man doing heavy For a·very special break- drate; 15 grams fat. Protein; 24 grams Carbohy-
manual labor. fast treat, enjoy your nag Percentage of U .. S. drare; 10 grams Fat.
Your body also requires with homemade Raisin- Recommended Dally Percentage of u.s.
appioximatelyone-fourth to Cereal Muffins made with AlloWQ1tCt (!,:S. RDA): Recommended DaiJy
one-third of its daily supply bran flakes. They can be .JQeft Protem; 40'!'. Vita- Allowance (U.S. RDA):
of protein at this fU'St meal. made in advance and arm- mm A; 1� Vitamm C; 6 Protein; 8 • Vitamin
Protein is vital for the ed just before serving. 40'1. Calaum. A; 10'1. Thiamine;. lOOT •
.....-... .. , mainteDaDCe aDd This meal provides 490 Riboflavin; 8 • �UICin; 4071
&''''-''" ----- RlIisin-C6ttU Mu�I:- ..
repair of an bodY' ,as calories, about one-third of vsv» Calcium; l00J. Iron.
for other body func- an adult's daily protein 1 cup sifted all-purpose
• Adequate PfOtein at need, along with a day's flour
bmlkfast ps to keep the supply o( vitamin C and 2 Tab espoons sugar
b ood level up for that . gnificant . amounts of vita- 2 teaspoons baking
po der
)A teaspoon salt
Yl cup shortening
Yl cup raisins
)A cup milk
1 beaten
I � cups bran flakes
. Its Fugitives
This ktt6 is prinlt!d Mn
to show tlw role 01 t
Undt!Trround RaiJrood.
1"homas Garrm wrote to
WllIiDm Still of his co
that a Black man in
. Philadelphia had b en
worldlr.r against tM interests
of the Underground
Railroad. w� may ask t
a&MstIC.,. Uwhy r·
c
Dr. J H.
, .D.,o.C. • Dr. John C.B. cDonald,B.A.,O.C.
Dr. hula Schl nzkaB.S.,O.C.
o 925 2-32 .
Serving South West Michigan for 64 Yean Across lyom !OSC!
of Th OrchardS Mall
March 14-20, 1984
THE CITIZEN Pa 13
. SUPERSTARS OF THE ODELl G ORLD:- Im n,
one of the orld' b t nown model, h maintained
d. minanc t th top of her prof ion for the p t
eight years. Contrary to popular myth, Iman w not
discovered while h rding _------ ..
cattle in Somalia; e
potted whil a tudent at
the Uni e .ty of airobi.
SUNDAY 2 p.m.
I GO
�ERCHANTS HALL
Fairplain PI za
fOR S�l£
Vl)1O GA
- For Home U
Only-
Starting at
9
LL
ACHI
JU
• I' .. •• • .
. ).
