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Spring 1993 — #75

The Chairman's Corner

H.A.T. Update

Reflecting on the past year as H.A.T Chairman, I am reminded of the many new friends in scouting. There are the regulars at the monthly H.A.T. meetings (first Wednesdays at the Council Service Center), Hank Helmholz, Terry Peterson, Eric McHuron, Ed Davis, Bruce Day, Wes Arnold, Rosie Nave, Georgie Heitman and Bill Gruber. And then Dick Smith and Pat Magee, who have contributed immensely in putting together quality high adventure courses with top notch, qualified instructors. Finally, my thanks to Lew Gardner (who reminds me a lot of my dad) who keeps us all focused on the main purpose of the H.A.T.-- service to scout leaders with interest in high adventure activities.

Last year several improvements were incorporated into our H.A.T. training programs. The first ever Winter Awareness Seminar for adult leaders was held this January with the O.A. We have, as promised, had a number of H.A.T. trained leaders re-certified. (Dr. Dave Ellis, from the Stanford Area Council, our first guest instructor, presented up-to- the-minute information on first aid.) Our basic course H.A.T. manual has been completely updated and Terry Pearson has it, including most of the graphic portion, on computer for future revisions.

So, where do we go from here? The future of the H.A.T. looks very exciting. There appears to be a high level of interest for H.A.T. sponsored training in other areas of high adventure outside the Basic Backpacking Awareness Course. Activities such as white water canoeing/rafting etc., rock climbing, mountain biking, wilderness ski touring and the like. Some have even suggested that the H.A.T. organize and conduct an outdoor leadership for groups of 8-10 adult leaders to put into practice skills discussed during the courses. Others have suggested that H.A.T. develop and publish a series of High Adventure treks in the Northern Sierra.

To meet these training activities and services the H.A.T. must increase its actively participating membership. New H.A.T. member, Tom McNicholas, a 25 year veteran of Sierra Club treks, has agreed to lead the first adult backpack trek (three nights on the trail) scheduled for 1994. Hank Helmholz and I are developing a format for the new "SST" (Super Sierras Trek) Program. This fall, in late September, we will be hosting the first H.A.T. fellowship night. Our goal for the evening, beyond getting to know one another better, is to develop teams with personal interests in presenting one-day topical awareness seminars. Anyone interested in attending this fellowship night please call Pat Magee (415) 668-1262 or me (510) 530-3205).

Finally, a reminder for the full two-weekend Basic Backpacking Awareness Course. It will be held on October 23 and 24 (indoor session) and November 13, 14, and 15 at Los Mochos. At the same time, we will be offering re-certification for those who were unable to attend the May 8, Tune-Up. This one-day re-certification course will be held concurrent, but separately, at the Indoor Session on October 23, 1993. Any previously H.A.T. certified scout leader with H.A.T. certificate numbers dating before 1988 must attend to keep their certificate current. If you are planning a high adventure trek in 1994 you must have a current H.A.T. certificate to obtain a Council or National Tour Permit for a wilderness activity.

Green Bar Bill Passes at Age 92

By Lew Gardner

James E. West, E. Urner Goodman, Walter Head, Thomas J. Keane, Gunner Berg, Charles F. Smith, Ray O. Wyland —National; Oscar Kirkham — Regional; Ray O. Hansen, Homer Bemiss — Local. These names may not be familiar to many of you, but as a young Scouter in 1930, they were the GIANTS. Giants whose strong character, commitment, tenacity, perseverance, and high ideals nurtured the infant Boy Scouts of America through the rocky early days into the greatest youth organization in the world. William Hillcourt, a Danish Scout who became a part of the BSA in 1926, has to be included in that team of GIANTS; his contributions have been gigantic.

"Green Bar Bill" Hillcourt

"Green Bar Bill" passed away on November 9, 1992 at the age of 92.

Bill never had an opportunity to hike in the Sierra. Twice in letters, he alluded to that fact. Once, "I wish someone out your way would have invited me for a hike on the John Muir Trail. It should have happened years ago." (He was near his 90th birthday.) The second, "Do you have a Sierra Expedition suitable for a good walker at 90, who has no aches and pains?" I dared not broadcast that appeal, but discrete checks with doctor acquaintances and experienced backpack leaders suggested that the rigors of the trail and high altitudes might not be desirable, so I let the request fade away.

As I studied his life, I was somewhat surprised that his association with the Boy Scouts of America in 1926 was just four years before mine in 1930. We experienced some "mountain-top experiences" in Scouting and some descents into despair. His return from retirement to write The Official Boy Scout Handbook, the Ninth Edition in 1979, has to have been a major contribution to the return to success of Scouting.

The long lines at Jamborees for Green Bar Bill's distinctive signature will be no more, but his great contributions to Scouting will endure. It is sad that he did not have that opportunity to "walk" the High Sierra Trails. His legacy to us in this area could be to inspire the Scouts in our many units to take advantage of that opportunity at least once in their Scouting careers « a challenge.

The picture of Green Bar Bill was supplied by Jack W. Isenberg, Scouter and publisher of Scouting Memorabilia, a publication that illustrates Scouting history through illustrations of past literature, photos, etc. For information, write to Scout Memorabilia, P.O. Box 1121, Manchester, NH 03104.

Books by William Hillcourt

Bill and Baden-Powell in 1935 at Shiff Scout Ranch

Baden-Powell, Two Lives Of A Hero, 1964, with Olave, Lady Baden-Powell,  Putnam

Boy Scout Handbook, 1959, 6th Edition, Boy Scouts of America

Boy Scout Handbook, 1979, Boy Scouts of America

Handbook For Scoutmasters, 1947, 4th Edition, Boy Scouts of America

Scout Field Book, 1948, with Dr. James E. West, Boy Scouts of America

Field Book of Nature Activities, 1950

Field Book of Nature Activities and Conservation, Revised and expanded, 1961, Putnam

The New Field Book of Nature Activities and Hobbies, 1970, Revised and Expanded

Physical Fitness For Boys, 1967, Golden Press  Notes: "A Golden Magazine Special."

Outdoor Things To Do : Year-round Nature Fun For Girls And Boys, 1975 Golden Press

Fun With Nature Hobbies, 1970, Putnam, Series: A Cub Scout Project Book

The Golden Book of Camping; Tents and Tarpaulins, Packs and Sleeping Bags; building a camp; firemaking and outdoor cooking; canoe trips, hikes, and Indian camping, Illustrated by Ernest Kurt Barth, Revised 1971, Golden Press

Norman Rockwell's World of Scouting, 1977

Norman Rockwell's World of Scouting, 1980, 1st Fireside Edition.Simon and Schuster.

The Official Patrol Leader Handbook of the Boy Scouts of America , 1980, with contributions by Keith Monroe, 3d Edition, Boy Scouts of America

The Brownsea Story, 1982, Brownsea Jubilee Edition, 2nd Reprint, Boy Scouts of America,

The Brownsea Story, 1947, 1st Reprint, Boy Scouts of America,

The Brownsea Story, 1944, Boy Scouts of America

Leader's Tune-up

Our first "Tune up" course has been held and as are many "first efforts", we became aware of numerous needed improvements.

All who attended, and who collected the many pieces of literature available through the efforts of the faculty, owe them a great "thanks." The publication of the Sequoia/Kings Canyon National Parks, "Back Country Basics" is particularly excellent. All who have it can add some worthwhile knowledge by reading it carefully.

All of us are indebted to Dave Ellis, MD, Ph.D. from the Stanford Area Council who presented his "First Aid and Beyond" slides. Dr. Ellis is an active Scouter who is aware of backpacking Scouters' needs and their problems on treks.

The "handout" material is also a tremendous resource, with outstanding written material that can provide dividends in comfort and reassurance to backpacking leaders.

For those who could not make this course, another has been scheduled for October 23, 1993 to run concurrently, but separate from, the regular Basic Backpacking Awareness Training. The TUNE UP course will be conducted on Saturday only.

This TUNE UP course is designed for those who have taken Basic Backpacking Awareness and whose cards are now five years old or older. However, any Scouter who has taken that course can attend if interested and extend his certification an additional five years.

'Tis Folly to be Wise

"Where ignorance is bliss, 'tis folly to be wise." Those words are attributed to a seventeenth century English poet, and one wonders how he could ever express such a negative thought, unless there is some hidden meaning I cannot grasp.

Every year there are magazine and newspaper articles galore about hypothermia, yet the death rate for accidental hypothermia stays rather constant. Either some people don't read or they prefer "bliss" to wisdom.

I once expressed concern to Ray Sutliff that many articles in Boots and Blisters were about potential and latent "risk" and not enough about the Joy of Backpacking. Ray comforted me by saying: "Part of the joy of backpacking for a leader, is knowing that you are aware of risks, and that you know how to avoid, and when because of misadventure they happen, you know how to cope with them effectively."

The consensus of all who write about Outdoor Pursuits, is that prevention is far superior to treatment, and that is the objective of our efforts.

All of us, to some extent, and it is true of young people, have an idea of our own invincibility « It will happen to the other guy but not to me « We are risk takers, for Adventure is risk exposure.

Making our leaders aware of latent risks, hazards, areas of danger, teaching first aid, wilderness medicine, evacuation, etc., does not portent nor predict that the need for them will ever occur. Indeed, the records of our Council have been excellent to superior in the absence of catastrophic events in the backcountry. There is firm hope that the help here in Boots and Blisters and our training have been major contributors to that record.

His words have been used often, but bear repetition for they are the reason for the exposure to the potentials that exist. Dr. Auerbach wrote: "Proper education prior to situations of risk allows the participant to cope in a purposeful fashion, rather than in a state of fear and panic."

If you are one who feels this approach is unwise, this anecdote may be appropriate:

A man was bemoaning to a friend: "I read if you smoke you will end up with lung cancer; I read that if you eat too much fat you will have colon cancer; I read if you drank whiskey you would end up with cirrhosis of the liver; I read if you use too much salt you would have congestive heart failure." His friend asked: "What did you do about it?" He replied: "I gave up reading!"

Skin Damage Due to Sun Exposure

By Eric McHuron, H.A.T. Staff

Several years ago, my father, who is fair skinned, freckled, red headed and spent much of his life in the outdoors, had skin cancer removed from the back of his ears. At his urging, I visited a skin specialist (dermatologist) to get a check-up. My first visit confirmed that I had sun-damaged skin, and several areas of pre-cancerous skin called Pre-actinic Karatosis. These are areas of skin that may be darker, that are somewhat dry, and have a rough feel similar to the strike part on a book of matches. They are removed by freezing, burning, or with lasers. A recent visit to the dermatologist prompted me to write this article about skin damage due to sun exposure.

The ultraviolet B rays of the sun are what causes the aging, pre-cancerous condition and Melanoma. Ultraviolet B passes through glass, windows, fog; clouds, rain and continually damages exposed skin. Some of the ultraviolet rays are absorbed by the atmosphere, but the amount of absorption is dependent upon the angle of the sun to the earth's surface (more rays during and at mid-day and at lower Latitudes) and elevation (more rays with higher elevation). Other effects include the reflectivity of the surface, i.e. water and snow, versus forest or grassland. Therefore summer boating/canoeing/sailing activities at higher altitudes have the potential for significant exposure to damaging ultraviolet-B rays.

Not everyone has the same susceptibility to sun damage and skin cancer. People who are living at or near the latitude of their ancestors are least susceptible to the damaging effects of the sun. Immigration to America and other parts of the world has transplanted people to latitudes where the skin may receive more exposure to the sun's rays. Of the displaced people, those of Celtic origin are the most susceptible to sun related damage. My dermatologist tells me that the Irish are the champions of skin cancer. The San Francisco Bay Area is on the same latitude as Sicily, Greece, and Turkey. Native Californians were dark-skinned, similar to peoples from these countries.

Based on recent research in Australia, the likelihood of someone getting Melanoma is directly related to the number of intermittent sunburns during childhood and adolescence, i.e. during the scouting years. We cannot erase the sunburns we had when we were young, but we can help minimize them in our children, grand children, and Scouts we take on treks and outings. Sun aging and Pre-Actinic Karatosis are related to continual exposure to the sun. This lifetime exposure is cumulative.

We can help protect our skin from sun damage using clothing, sunscreens, and limited exposure to the sun. Protective clothing includes hats (not baseball caps), long-sleeved shirts, collars, bandanas, etc. Sunscreens come in a wide variety and have different ratings based on their ability to block ultraviolet-B. A rating of

• 8 can block 7/8 or 87.5%;
• 15, 14/15 (93.3%);
• 33, 32/33 (97%);
• 45, 44/45 (97.8%) and
• 50 (98%).

Some really burn eyes, and some do not stay on very long in the water or during active sweating.

According to my dermatologist, children under the age of 15 can use sunscreens rated around 15. It is especially important to have waterproof sunscreen during swimming activities. The sunscreen needs to be applied after about an hour in the water. Adults should use as high a number sunscreen as they can tolerate. Try a variety of sunscreens, some of them cause severe burning of my eyes if applied too close to my eyes, or when you touch your face and then rub your eyes.

We cannot change our ancestors nor can we undo to our skin. We can minimize future exposure and damage through protecting our skin with clothing, sunscreen, and staying in the shade where possible. Sunscreen should be placed on all exposed skin surfaces, winter, summer, spring, or fall (rain or shine). It should be a normal part of our morning hygiene. When you plan a rest stop on a hike, choose a place with filtered shade, rather than the direct sunlight. Above the timberline, clothing and sunscreen are your only defense.

As trek leaders, we need to emphasize to Scouts and other Scouters the risks of sun-related skin damage. This is especially true of the high-risk members of Irish or northern European ancestry. Set an example by wearing protective clothing, bringing out your sunscreen and applying it to your exposed skin. We also need to identify the high-risk members of our group and make sure they are putting on sunscreen. This way our Scouts can enjoy the outdoors and help minimize the risk of skin cancer or sun-related skin damage.

Finally, my doctor recommends that everyone visit a dermatologist to have an examination for pre-cancerous conditions. If you are in the high-risk group discussed above, you may require annual visits like my father and myself.

Wood Does Not Burn

Oh Oh! I can just sense some of you thinking, "The old man's elevator isn't making it to the top floor!"

In 1935, while at Diamond O, I was awakened by the clanging on the old saw hanging from a branch and the shouts of "Bing" Beasles, a District Executive, of Fire! Fire! When I looked out the doorway of the cabin in which I was sleeping, I did not need vocal advice. The old lumber camp mess hall was indeed engulfed in flames. "Wood does not burn?"

As that fire continued unabated, I was able to watch the incense cedar trees near that fire. All my life, fire was something that started small and was nurtured by the addition of slightly larger fuel until it was at full blaze. I had thought this was the procedure in a forest fire — start small and grow. That night I found out how wrong I was and got a first hand lesson that "wood does not burn."

One tree near that inferno captured my attention. It was a beautiful incense cedar, 50 to 60 feet tall, green and healthy. As I watched, it became encased in a cloud of what looked like steam — and then with a "whoosh" you could hear and feel as well as see, it was enveloped in flame from base to crown. The "wood" did not burn, the heat caused gases to form and it was these gases from bottom to top that ignited. The term is "pyrolysis."

Yes, this is "nit picking." However, this concept may aid your Scouts in understanding the starting of a fire, when they know it is necessary to raise the temperature of the fuel to a point where gases are released, (the kindling point) and cause pyrolysis. Gases, tars, and carbon are the components of wood that burn — what does not burn are the ashes.

The "fire building skill" is a requisite of survival — shelter is the priority of life over which a person has direct control and fire is considered shelter. Teach your Scouts well, the ability to build a fire, not only on warm summer days, but also on stormy, windy, wet days. That skill, well learned, may save their lives.

Keeping Yellow Jackets at Bay

You are not apt to run into yellow jackets on your Hi Sierra treks, but they may bedevil you on your training, conditioning, or shakedown hikes. They can take the pleasure out of a trip! And there is not a great deal that can be done. Repellents do not work on them.

The most expedient thing to do is to move to another spot and hope they will not follow.

If a yellow jacket lands on you, steel your nerves, in all likelihood it will investigate and fly away. Thrashing and flailing at them will arouse them and they are more apt to sting. One suggestion: when they are buzzing around your face, is to blow. This causes air currents that upset their equilibrium and flight and they will leave. Apparently they do not consider this a hostile act by you. One thing not to do is run. Somehow running seems to increase their antagonism and they sting those who run while those who move slowly are not attacked.

Remember that yellow jackets are in the family Hymenoptera (wasps, bees, and hornets) whose sting can cause anaphylactic shock. Those who know to be allergic should carry and know how to use an approved bee sting kit, which is available by prescription only.

One method we used when camped at Pico Blanco, the Monterey Bay Area Council camp, was to fill a medium size cooking pot from the Scout kit to within 1/2 inch of the top — adding a little detergent to the water. A piece of bacon was skewered to a twig and laid across the top of the pot. This was placed about 50 feet from the table where we were eating. Within a few minutes, they had deserted our area and the top of the water was covered with drowned yellow jackets. Apparently, they have to "drop" to become airborne. The detergent in the water affects their wings, and they cannot fly. Untreated water did not deter them. Any food attractive to them can be used. It worked for us.

Insect Repellents and DEET

Oil of pennyroyal, oil of citronella, oil of peppermint, oil of cloves, oil of lavender, oil of cinnamon, oil of bergamot, oil of cedar, castor oil, carbolic acid, sassafras, camphor, borate lanolin, creosote, quassia, sulfate of potash, pine tar, kerosene — recognize any of these?

These were the ingredients used in insect repellents that I grew up with. Some were more repellent that the bugs — and none of them worked very well. The military had to have an effective insect and mosquito repellent — mosquitoes carry debilitating diseases and a sick army is ineffective.

Success! — the Army scientists did create an effective repellent. Its name — N.N.-diethyl-meta-tolumide. That name was too long so it has been shortened to DEET. DEET worked!

It was developed by the Army in 1950 and has been in use for over 40 years. The EPA tested DEET for safety in 1980, in 1985, and again in 1988. These tests have not shown any cause for alarm. But EPA has not yet reviewed all the studies nor officially, re-registered DEET.

The fact that DEET is passing the EPA's tests doesn't mean that it won't kill you if you drink it or that it won't kill a baby if it is sloshed all over that baby all summer. DEET has been known to cause death or brain damage to people or animals when overused. There is a prevalent philosophy among many that if a little works well, a lot will work better. That philosophy has invaded the ranks of manufacturers of DEET and most of the repellents will stress 100% DEET.

The Boy Scouts of America conferred with John S. Andrews, M.D., Chief Special Studies Branch of Environmental Hazards and Health Effect, Center for Environmental Health at the Center for Disease Control in Atlanta Georgia. Dr. Andrews told the then Health and Safety Director, Jim Langridge, that DEET did not pose a health threat, as its use was being regulated and controlled in all by-products.

A study conducted at Galena, Alaska, and published by the United States Air Force School of Aerospace Medicine, epidemiology division, Brooks Air Force Base, Texas, indicated that a formula containing 35% DEET was effective, 99% protection for more than 8 hours. There are many more, but so far the only 35 percent formula that I have found is ULTRATHON, a product of 3M. This is not an endorsement of that product.

DEET is not recommended for use on infants or young children. Do not apply DEET to hands that are likely to have contact with the eyes, mouth, and nose. The skin can absorb 20% of DEET.

Merced River Tagged for
"Wild and Scenic" Status

California's latest addition to the national Wild & Scenic River System boasts a storied history of miners, railroads, and lumberjacks. It owes its name to Lieutenant Gabriel Morago of the Mexican Army. Morago's parched and weary bank of soldiers discovered the free-flowing oasis at the end of a 40 mile march during a hot California summer almost 200 years ago, and in gratitude named it El Rio Nuestra Senora de la Merced (The River of Our Lady of Mercy.)

Today, the Merced River shows little mercy on its headlong rush from the high country of Yosemite National Park through glacially carved canyons to Lake McClure, formed by the new Exchequer Dam near Merced Falls.

BLM-California manages many of the Merced's most outstanding recreational features. From five miles above Briceburg to Lake McClure on BLM lands and another 11 miles upstream under a cooperative agreement with the U.S. Forest Service and the National Park Service.

On October 23, 1992, Congress added this segment to the national Wild and Scenic River System. This designation also enhances whitewater rafting opportunities. Nearly a dozen commercial rafting outfitters operate on the Merced under permits issued annually by the BLM. Two thirds of the visitors who float the Merced go on guided commercial trips.

From Newsbeat, Bureau of Land Mgmt., January 1993.

Exercise and Conditioning Tips

Claro L. Valdez, a Scouter from the Mt. Diablo- Silvarado Council, who attended the Adult Winter Camping Awareness Course has supplied these tips for consideration. Boots and Blisters welcomes contributions from the field and when possible they will be published with credit. Tea

Tea has been used for a drink for refreshment or stimulant. It has also been used for an astringest for skin therapy (soaking your feet) and mild antiseptic.

Breath Control

Breath control is important for the type of load carried:

1. A light load or flat terrain. A cycle of 3 inhales and 3 exhales is used. Breath inhaling and exhaling is gentle and light through the nostrils. The method is always the same — 1 light inhale per step for a series of 3 steps and then 1 light exhale per step for 3 steps.
2. A moderate load. A cycle of 2 inhales — exhaling is still light and through the nostrils. The method is the same as above except 1 light inhale for 2 steps and then 1 light exhale for a series of 2 steps.
3. A heavy load. A cycle of 2 inhales through the nostrils and 2 exhales through the mouth. The method is the same as for #2.

Conditioning

These leg exercises are helpful for the next outing as well as for strength and injury prevention.

1. Tip-toes. Stand flat-footed and go up on your tip-toes. Start with 3 sets of approximately 20 to 30 repetitions per set. This exercise strengthens the calves.
2. Shallow knee-bends. Double knee and single knee bends/squats. Never go to into a full squat or a straight leg position. Start with 3 sets of 20 to 30 repetitions per set.
3. Jumping rope, double leg and alternating. The key is to land lightly, catlike, on your feet. Start with a 30 second workout followed by a 30 second rest.
4. Side to side hop. This is a more advanced excercise. Hop 2-1/2 to 3 feet side-to-side. Keep your knees flexed at about 45 degrees. The key is to land like a cat.
5. One-third knee bend. This is another advanced exercise. Start with one leg forward 2-1/2 to 3 feet with a 30 degree bend and then increase the bend to 40 degrees. Bend the knee/leg every 3 seconds for 3 to 5 minutes.

Claro advises that exercises 2 through 5 appeared in the February 1992 issue of Runners World

Ed Davis' Cookout Corner

Sausages with Curried Tomato Sauce

Ingredients

• 3 Golden Delicious apples
• 2 Tbsps. butter or margarine
• 2 tsps. sugar
• 4 Sausages (about 1 pound)
• Bratwurst, Knockwurst, or Keilbasa
• 1/2 cup beef broth
• 1/2 cup dry red wine or red wine vinegar
• 1/2 cup tomatoe sauce
• 1 tsp. curry powder
• Salt and pepper

Procedure

Peel, core and halve the apples, then cut them into 1/2" wedges. In a large skillet, heat butter or margarine over moderate heat. Add the apples, sprinke with sugar and cook for 5 minutes stirring and tossing once or twice. Add the sausage, pushing them down among the apples and cook for about 10 minutes more, turning frequently until both are well browned and the apples are tender. Arrange them on a platter and keep them warm.

Pour off fat and return the pan to high heat. Add the broth and the wine (or wine vinegar). Boil rapidly for a few minutes, until slightly reduced, then add the tomatoe sauce and the curry powder. Boil a minute or so, season with salt and pepper to taste. Serve with sausages and apples and potatoes. (Good with mashed potatoes or hash browns.) Serves 4. Source: Harvey Steinman.

Apple-Peach Crunch

A quick and easy dessert. At home, bag together:

Ingredients

• 2 cups mixed drie apple and peach slices
• 1/4 tsp. ground cinnamon
• 1 - 2 tsps. date sugar (optional)
• Blend and pack together in a 1 quart ziplock bag:
• 1/4 cup whole wheat flour
• 1/4 cub brown sugar
• 1/2 tsp. cinnamon
• 1/2 tsp. ground cloves
• 1/2 cup chopped walnuts
• 1 Tbsp. margarine

Instructions

Cover fruit with water, cook until it begins to soften. Add 1-2 Tbsp. water to topping mix in bag, seal and nead to blend. Sprinkle on fruit and cook, uncovered, for 5 minutes. Serves 4.

Source: The Well-Fed Backpacker, June Fleming.

Swiss Scrambled Eggs

Ingredients

• 2 Tbsp. margarine or bacon drippings
• 1 Tbsp. dry onion flakes
• 1/4 cup water
• 2 Tbsp. dry milk
• 1/2 cup cubed swiss cheese
• 1 tsp. Worchestershire Sauce
• 6 eggs, lightly beaten
• Salt and pepper

Add dry onion flakes to the melted fat. Combine water, dry milk, Worchestershire sauce, and cheese. Add this mixture to the eggs. Pour into frying pan and cook over low heat, stirring until set. Season with salt and pepper. Serves 3-4.

Source: The One Burner Gourmet. by Harriet Barker.