Class XA515LL Copyright N°. COEXRIGHT DEFOSm FOOD EFFICIENCY OR THE BEST FOOD FOR THE LEAST MONEY Food Efficienc}^ or The Best Food for the Least Moneys By Marjr M. Gillis International Letter Club Jersey City New Jersey Copyright, 1920, by INTERNATIONAL LETTER CLUB DEC -b 1920 ^CI.A601844 THE AIM OF THIS BOOK This work is not intended as a text-book for food experts and does not claim to be exact on nutritive values. To arrive at an absolutely accurate calculation of the nutritive values of food consumed by individuals is perhaps an impossible task, even for expert food chemists. The author's aim is to present a simple account of the food expenses of her own home, with the total calorific value of each item of the food consumed, fig- ured approximately. Recipes and menus are explained in detail, with little talks on some of the different foods. The housewife who has a fair understanding of nutritive values can select her foods so as to get the greatest amount of nutriment for the least money. This knowledge of values will also assist her to pre- pare and handle the food in her home in such a way as to reduce waste to a minimum. The author of the work aims to call attention to errors and wasteful methods, and to suggest better ways. It would be impossible to mention all the good foods in a work of this size, and it so happens that some common and excellent foods have been omitted in th« tests. TABLE OF CONTENTS PAGE CHAPTER I— Miscellaneous Remarks ii How Much Money Do You Need to Start Housekeeping? — Just a Few Words with Father — A Tip to Mother — Vitamines — How to Reduce Weight. CHAPTER II— Food and Health 22 Indigestion — Poor Cooking — Knowledge of Food — Tuberculosis — Contagious Diseases —Cancer. CHAPTER III— Food for Children 27 (Written by a Child Specialist) The Pregnant Woman — How She Should Care for Herself and What She Should Eat —The Birth of the Child; How to Guard Against Defective Eyesight or Possible Blindness— What the Child Should Eat- Some Common Child Diseases, and How to Guard Against Them, Etc. CHAPTER IV— Food Elements 41 Food Waste — Chemical Elements of the Body — Food Principles — The Calorimeter- Protein Foods, Etc. CHAPTER V— Living on 11^ Cents a Meal 46 An itemized account of food used by two people during the second week of January, 1918. CHAPTER VI— Living on 10 Cents a Meal 69 Same as Chapter V for the week following. 7 CONTENTS PAGE CHAPTER VII— Living on Nine Cents a Meal. . 88 Another week's itemized account of plain foods. CHAPTER VIII— Living on i2i^ Cents a MeaL . 103 An itemized account of the food used by two people for the week beginning March 31, 1919. CHAPTER IX — Living on 163/^ Cents a Meal... 117 An account of food used by three people in June, 1919. CHAPTER X — Living on 16 Cents a Meal . . 134 An itemized account of food used by five people in September, 1919 — 12 selected pud- ding recipes. CHAPTER XI— Tables of Food Values........ 156 A table of food values — Foods rich in pro- tein — Foods rich in Carbohydrates — Foods with a high percentage of fat. APPENDIX ...>.. 173 8 ways of using meat — Forty-five ways of using mutton — 12 ways of using peanuts— 22 ways of using cheese — 42 ways of using corn meal— 47 ways of using honey— 71 ways of using vegetables, FOODS USED Apples Apple Pie Apple Sauce Asparagus Bacon Baking Powder Bananas Barley Beans, Dried Beans, String Beef, Boiling Beef, Cold Beef Broth Beets Biscuits Blueberries Bread Bread, Peanut Bread, Raisin Bread, Whole Wheat Bread, Rye Bread Pudding Breakfast Foods, Homemade Buckwheat Buns Butter, Dairy Butter, Nut Buttermilk Cabbage Cake Candy Carrots Celery Cheese Chocolate Chocolate Pudding Cocoa Codfish Coffee Com, Canned Corn, Cob Cornmeal Corn Muffins Corn Mush Cornstarch Cornstarch Pudding Crackers Cream Cream of Wheat Crisco Crullers Cucumbers Doughnuts Eggs Farina Fish Flour, Wheat Flour, Whole Wheat Fruit, Fresh Fruit, Stewed Grape Fruit Grape Nuts Ham Hash Herring Horse-radish Hooverized Pie Ice Cream Iced Tea Jams Johnny Cake Kelloggs' Crumbles Ketchup 10 FOODS USED Lamb Chops Lard Lemons Lemonade Lettuce Macaroni Mackerel Meat Milk, Condensed Milk, Evaporated Milk, Whole Milk, Skimmed Milk Toast Molasses Mustard Mutton Noodles Nuts Oatmeal Oatmeal Muffins Onions Oranges Pancake Flour Peaches Peanuts Peanut Butter Peanut Bread Peas, Canned Peas, Green Peas, Split Pie, Apple Pie, Raisin Pie Crust Potatoes, Sweet Potatoes, White Potatoes, Fried Potatoes, Boiled Potatoes, Baked Pork Pork Chops Prunes Radishes Raisin Bread Raisins Rhubarb Rice Rice Pudding Rolls Ruta-bagas Sago Salad Dressing Salads Salmon Salt Sausage, Frankfort Sausage, Wienerwurst Spaghetti Soup, Split Pea Soup, Noodle Soup, Rice Soup, Thick Soup, Bean Steak, Sirloin Steak, Round Steak, Porterhouse Stew Sugar Syrup, Corn Syrup, Maple Syrup, Karo Tapioca Tea Toast Tomatoes, Fresh Tomatoes, Canned Turnips Veal Veal Broth Wheat Cakes Wheat, Shredded Wheat, Whole CHAPTER I MISCELLANEOUS REMARKS HOW MUCH MONEY DO YOU NEED TO START HOUSEKEEPING? nnHIS is a question which thousands of young people would like answered. From personal observation among a large number of people, the writer believes that a young couple can start housekeeping with a very small amount of money, provided that they are both thrifty and industrious and do not run extrava- gantly into debt. Debt is the one big nightmare that causes endless worry and blots reputation. There is no objection to a young couple's going in debt to start housekeeping, provided that they do not do so out of proportion to their income, which they are very apt to do if not guided by the experience of older people. But it is far better to try to save up a few dollars before marriage, and then to get merely what will suffice, than to buy a large amount "on tick." The writer started housekeeping with a bed, a table, three chairs, a stove, and a bureau. There is a certain sense of pleasure every time a new piece is added to the home and paid for. One of the happiest families that the writer has ever known grew from a union where the capital was $2.00 the day after the wedding. Now this couple own their own home, and, although they are gray-haired, they are still playmates with their children and grandchildren. Another advantage In starting with little is that 11 12 FOOD EFFICIENCY it Is an excuse to avoid wasteful entertaining. There is usually a mistaken tendency on the part of young people to entertain their friends beyond their means. Very often one can trace back and find that entertain- ment was the opening wedge of unhappiness between husband and wife. A few friends, the kind that you can invite to your home and not feel embarrassed when you have them sit on a box for want of a chair, are worth a thousand of the "make-believe" kind. Most young men of twenty-five should be married. They would be better off morally, physically, and mentally. Insurance statistics prove that married men live longer than bachelors. "The high cost of living," or "hard times," should never be used as an excuse to put off marriage. The reason that many women remain unmarried or are unhappily married is primarily because they are looking for money instead of a man, and men, realizing this fact, become poorer men, cheaper men, less hon- orable men, in trying to supply this demand. The greatest luxury in the world for any woman is hard work that does not injure her health. That woman who gets plenty of hard work and enjoys it will jelish a rest or a little pleasure like sugar in her coffee. But she who IS trying to escape hard work and fill her life with pleasure is like the fool who would try to live on sugar alone. There is little happiness in this world for any man or woman who is not willing to do honest hard work and plenty of it. Observation will convince the average person that the mother who has had the trials, struggles, and suf- ferings of bringing up a large family is healthier and MISCELLANEOUS REMARKS 13 happier than the woman who has either no children or only one or two. Another very curious fact i^ that large families of children seem, as a rule, healthier than those with only one child. If we look around among our married acquaint- ances and pick out a few v/omen who have had but single love affairs, or very few admirers before mar- riage, and then compare them with an equal number of married women v/ho boast of all the chances they had to marry, we shall have to admit that the greater portion of happiness is surely with the single-love- affair women. On the other hand, some young people, girls espe- cially, are prone to rush into marriage at the very first opportunity, without waiting to decide their fitness for mating. The writer has had a vast opportunity to study conditions in the home, and one of the things that stand out very clearly in these studies is the fact that the girl who makes the best cook and housekeeper lives the happiest life. Of course, there are excep- tions, but the odds are certainly with the girl who can cook and likes to do so. Girls of business training who apply this training to their home, are, as a rule, excellent home makers. JUST A FEW WORDS WITH FATHER It is very easy to acquire a habit of finding fault with things in general at home. If your wife started to find fault with your work that she doesn't know anything about, you would think she was losing her 14 FOOD EFFICIENCY mind, and you might be pretty near right at that. The easiest thing in the world is to find fault. A man will find fault with the way his wife does her work and the way she spends her money, when he hasn't the slightest idea of what it costs to run the home or what work there is to be done. Suppose your wife is spending her money foolishly, doing her work carelessly, or is even plain lazy. How are you going to cure it? You can't fire her, and even if you could, you would run the risk of getting even a worse one. You can't cure your wife's faults by "going up in the air" every day and throwing off blue language. That will make her tricky and de- ceitful, and she will try to hide her mistakes and shortcomings from you. There is only one business-like way for best results. First gain her complete confidence; then learn some- thing about housekeeping by helping her with it. The first day you have at home, just pitch right in and work at the same kind of work that she does. Help with the cooking and cleaning and the hundred and one other things. Go to the stores with her and carry the bundles while she does the marketing. If you do this for awhile, you will learn two things. The first is, that there is more work about a house than you had ever dreamed of. And the second is, that you will discover your wife's real inefficiencies. You may discover some short cuts, or you may devise some system that will lessen the work or im- prove the cooking. You may even discover a way to cut down on the expenses. As a rule, a man's mind is more inventive than a woman's ; in fact, most MISCELLANEOUS REMARKS IS of the kitchen utensils and labor-saving devices for the home were invented by men. So if you do house- work for awhile, you will at least find less fault with your wife afterwards, even if you cannot suggest any- thing that will help. If you are not willing to do that, keep quiet and put up with things as you find them. When you feel like bossing your wife about her work, just stop and try to imagine some outsider who knows nothing about your work coming in and bossing you. But, above all, remember that general fault-finding bears no good results. A TIP TO MOTHER— DO YOU GET YOUR HUS- BAND'S BREAKFAST? If a man begins his day's work with a grouch, he starts with a handicap. This applies particularly to the man who does brain work in association with other people. If a man jumps out of bed at the last minute, and then has to potter around the kitchen getting himself a cup of coffee, he is not likely to be in his best mood. On the other hand, a tasty break- fast prepared by his wife may tempt him to get from under the covers just a little sooner, and he will be more likely to start the day's work in good humor. He will be more efficient. Therefore, if you want the contents of the pay envelope to grow, keep your hubby smiling, especially at breakfast-time. THE CARE OF FOOD IN THE HOME Cleanliness is the all-important thing in the kitchen. Millions of tiny little living things, called micron organisms, are present everywhere and soon start to 16 FOOD EFFICIENCY grow in our food, if given a chance. Many of these are known to us as moulds, yeasts, and bacteria. Moulds need only warmth and moisture to enable them to grow on food, and yeast grows best at a tem- perature of 70 to 90 degrees Fahrenheit. Bacteria are in the air, in water, and in food, and multiply rapidly under favorable conditions, but they require at least 25 per cent, of moisture in which to live and multiply. There are three things that are very deadly to all micro-organisms — ^heat, cold, sunlight. Bacteria and moulds will not grow in a temperature near the freez- ing point nor in water near the boiling point. Ice boxes, storerooms, and cellars should be kept dry and cool. Unslaked lime in an open container will absorb much moisture in a cellar or storeroom. All kitchen utensils, dishes, and dishcloths should be thoroughly cleaned in boiling water, with soap or bicarbonate of soda. Meats, milk, and all raw fruit should be handled with the greatest care, especially in hot weather. Ptomaine poisoning is the result of bacterial action in food, so too much care cannot be taken in both selecting food and in caring for it after wC' get it home. VITAMINES The word "vitamines" is not found in the average standard dictionary because it is a term of compara- tively recent origin. It is applied to a substance known to exist in a variety of foods. As yet the chem- ical composition of vitamines is unknown, but many practical experiments have proved that they are nee- MISCELLANEOUS REMARKS 17 essary to maintain life in man and beast. Rats, pigeons, guinea-pigs, are used a great deal for experi- ments, and it has been found that they live but a short time ■without vitamines. Very recently it has been discovered that yeast v/ill not grow without a certain vitamine. It has long been known that a diet consisting chiefly of polished rice causes a disease known as beri-beri, and it was perhaps, while trying to locate the real nature or cause of this disease, that vitamines were discovered. It is now reasonably certain that at least three dis- eases, beri-beri, scurvy, and rickets, are the direct re- sult of lack of vitamines, so we may safely assume that many of our other ills spring from the same source. At least three different vitamines are known to exist and they are all necessary to maintain life. There is what is known as a fat-soluble vitamine and two water-soluble vitamines. These have not yet been given definite names because so little is known about them; so until they are christened they will probably be known as fat-soluble A, water-soluble B, and water- soluble C. The fat-soluble vitamine is found most plentifully in butter fat. Cod-liver oil and fish oils generally, con- tain smaller amounts, and it is also present in spin- ach, carrots, cabbage, turnips, bannanas, peas, yellow com, egg yolk, and green leaves. It seems that nearly all the foods containing this vitamine have some yel- low coloring matter, but it must not be assumed that the more yellow the food is the more of this vitamine it contains, for experiments have proved that such is not the case. Rats that were fed butter to supply this 18 FOOD EFFICIENCY vitamine thrived well, while those that were fed lard fared poorly and some died. Man, like the animals, seems to know by instinct the foods that are good for him. The rich butter with a natural yellow color was always most highly prized, and now it is fairly well established that this same butter is the richest source we know to supply the fat- soluble vitamine. Butter is usually a natural yellow in the spring and early summer when the cow eats plenty of new grass. So great has been the demand for yel- low butter that artificial coloring is now the common practise. Butter substitutes made from vegetable oils contain little or none of this vitamine. In the war-stricken countries of Europe where many children were de- prived of butter fat and other foods containing the vitamine, eye disease was quite common. Cod-liver oil was fed to many of those children with good re- sults. Water-soluble B is the vitamine that is necessary for the growth of yeast. It is found in legumes, spin- ach, carrots, potatoes, onions, turnips, and in the germs of cereals, as well as a number of other foods arid most plentiful in yeast. There is little or none of this vita- mine in white flour, polished (white) rice, and partly cooked cereals. Whole wheat flour, brown or cured rice, and the old-fashioned oatmeal and corn meal are best when they can be obtained clean and fresh. There is reasonable ground to believe that the absense of this vitamine is responsible for certain inactivities of the generatve organs. For instance, it is said that experiments with rats have shown that no young can MISCELLANEOUS REMARKS 19 be produced where the male is fed a diet lacking the vitamine. Water-soluble C is supposed to be the vitamine that prevents such disease as scurvy. Almost every mother knows that when an infant is fed pasteurized milk, orange juice is also given if it is at all possible to obtain it. This orange juice is given to replace the vitamines that had been killed in the milk when it was pasteurized. Army authorities have discovered that dried beans do not prevent scurvy, but that the same beans when sprouted contain the vitamine that is necessary to prevent this disease. That blue depressed feeling that we sometimes have and cannot account for may mean that our systems are lacking a necessary supply of the needed vitamines. Loosening of the teeth or soreness or hemorrhage of the gums may indicate scurvy. Water-soluble C vita- mine is present in largest amounts in fresh fruits and green vegetables, and in smaller amounts in fresh meat and fresh milk. Orange juice is generally recog- nized as one of our best preventatives of scurvy, but raw cabbage is said to be even better. Vitamines are killed or lessened by heat, especially the high temper- ature of heat used in canning processes. Canned to- matoes, however, seem to be an exception as canned tomato juice has been used to prevent scurvy in infants. While we have been trying to kill the deadly bac- teria with heat, we discovered that we were also kill- ing the vitamines that we cannot live without. Com- mon sense is always a safe guide. Procure food as fresh as possible and include with the diet some natural raw food such as eggs, butter, milk, fruits. 20 FOOD EFFICIENCY raw cabbage in salads, etc., tomatoes, carrots, onions. Eat whole wheat bread and demand a clean supply of the old-fashioned oatmeal and corn meal. Also de- mand the brown or cured rice. And you may rest as- sured that you would not live many years on a diet composed of the following foods: Canned meats, canned vegetables, except tomatoes, condensed milk, white bread, nut butter, no fresh fruits and no fresh vegetables. Army authorities discovered that sol- diers soon developed scurvy on such a diet. However, these remarks must not be construed as a general condemnation of canned goods. The writer only wishes to impress upon the housewife that canned goods are lacking in vitamines, and that this lack must be made up with other foods, especially fresh fruits and green vegetables. We all know that a raw egg is better than a cooked one, although the food value is apparently the same, so it must be that the heat kills at least some of the vitamines of the egg. It pays to give your children the best dairy butter, even at 75 cents a pound. HOW TO REDUCE WEIGHT There is only one way by which the body can ac- cumulate excess fat, and that is by eating more fat- forming foods than is necessary for the body's needs. Such foods include the fats, starches, and sugars, so to reduce weight a person must eat less of those foods and exercise more. IN NO OTHER WAY CAN FAT BE REDUCED. The person who is exception- ally fat should be examined by his or her physician at regular periods while reducing. MISCELLANEOUS REMARKS 21 It is not wise to adopt any radical change of diet suddenly. A gradual and systematic reduction of food will usually bring the desired results without causing any ill effects. Consult the table of food values on page 156. Foods with a high fuel value, or with the largest number of calories per ounce are, as a rule, fat producers. As this table shows the approxi- mately total calories, per ounce instead of per pound, it is especially useful to persons who wish to regulate their diet. One of the first things needed is a small scale regis^ tering ounces. Then all the food used should be weighed as carefully as possible and the calories fig- ured out according to this table. Do this for at least three or four days, or until you can strike an average of the total calories that you consume in a day. Then you can gradually reduct the average of your total calories, say about fifty per day. One of the best ways to do this is to increase the quantity of bulky foods such as fruits and vegetables. When weighing the foods, especially foods like sugar, butter and other fats that have a high fuel value, even a quarter of an ounce should be counted. The weight of the foods used can be jotted down and then the calories figured out at leisure. This, of course, is a Httle bother, but it is well worth while for anyone who is anxious to reduce. If one can get ac- customed to weighing the food and figuring out the calories, the process soon becomes very interesting. t *p •t A few bites of apple eaten after a meal will help to cleanse and preserve the teeth. CHAPTER II FOOD AND HEALTH "C^OOD concerns us more than anything else in life •*■ because it is our life. There was, no doubt, a time when man ate his food as he caught it. never thinking of saving any for the future ; then it gradually dawned on him that he might stow away or hide surplus food. This is the same idea that to-day is causing most of our troubles. We work, scheme, and scramble to ac- cumulate money, but somewhere in our brain there is a subconscious thought that we are providing shelter, clothing, but especially food for a future day. We plan, scheme, cheat, and steal from each other from the fear that some day we may have to go hungry. We have not yet realized that this earth produces much more food than we need, and that if every one did his share towards cultivating, producing, or manu- facturing this food, none of us would have to work more than a few hours a day. However, there is no prospect of our present gen- eration's changing its habits and customs overnight, so we must race along the same old line of hustle and scramble, and work, and save. To keep up in this pro- cession, we must be healthy, and to be healthy we must eat the right food properly prepared. A poor cook is the original "hard luck" of any home, for bad cooking upsets the digestion and causes no end of trouble. There are few, if any, of us who have not experienced some of the discomforts of indigestion. 22 FOOD AND HEALTH 23 It makes us irritable and detracts from our ability generally. If we would avoid indigestion with its train of ills, we must eat the right amount of the food that our sys- tems require. We must eat at regular times and we must avoid overeating or eating a heavy meal while we are unduly excited or worried or tired physically or mentally. We must know w^hat our food contains so that we may combine the proper elements. In olden times people ate the food that grew near them because there were no ships or railroads. They became accustomed to the right diet and knew it al- most by instinct. To-day we drink tea and eat rice that was grown in China and Japan, while the Chinese and Japanese eat wheat flour grown in America. We get so many new foods to-day that the average house- wife has no idea of their actual food value. First of all, the body should be in the proper mood to receive food. When the mind is unusually active from study or hard thinking of any kind, there is a smaller supply of blood in the stomach than is re- quired for digestive purposes. So, for the brain- worker a little light exercise before eating will help to restore a normal circulation and get the mind off an absorbing subject. In conditions where something imusual, such as worry, fear, anger has such a grip on the mind that it cannot be easily shaken off, only something light and easily digested should be eaten. The person who is very tired from using the muscles should rest, if only for a few minutes, before eating. Getting up at the last minute in the morning, gulp- ing down a cup of coffee and a few bites of toast, then 24 FOOD EFFICIENCY rushing off to catch a car, with the mind in a state of nervous excitement all the way to the office lest you be late, will wear down any nervous system. Health is our first and chief asset. The healthier we are the further we are from the grave, barring ac- cidents. Sickness brings us closer to death, brings us misery, pain, expense, and unhappiness generally. Every day thousands of children, and men and women in the prime of life, drop off because they were not properly fed. They ate too much or not enough, or they did not eat the right kind of food. A housewife may buy the proper amount of the right food, but in preparing it she may waste certain por- tions that the body must have. The waste may not be noticed at all. Very often it is the salts or ash, and sometimes protein, which is lost. Each little part of the body must have its own cer- tain food to do its proper work. For instance, the white corpuscles of the blood, which are germ de- stroyers, kill and throw off the foreign disease germs that enter the system. Now it stands to reason that if these corpuscles are weak, poorly nourished, they become fewer, and the disease germs will fifid it much easier to attack the body. The blood must have iron and other mineral matter and the best way to get it is in the food that we eat. The simplest food is usually the best, especially if so cooked as to retain the greatest amount of its natural flavor ; but it must be remembered that differ- ent individuals have different tastes for foods, and certain foods agree best with certain individuals. Raw eggs and milk are an excellent food for run-down sys- FOOD AND HEALTH 25 terns, but they may disagree with some people, so in that case a different way of preparing them should be tried. An improperly balanced diet means poor health, and doctors' bills and misery generally. The food of children, as well as that of the boy or girl between twelve and twenty-one, should be given special attention to insure a good foundation for health. Anemia, constipation, stomach trouble, liver and kidney trouble, as well as a host of other ills, are usually caused directly by improper eating and drink- ing; any one in poor health is always more exposed to contagious diseases. First of all, proper food for a healthy child will build a healthy body. The right food for the adult will head off disease. The tubercular germ finds it almost im- possible to get a start in a healthy body properly nourished with the right food. Even cancer, another of our most dreaded diseases, may possibly be caused directly by improper eating. The cause of this dis- ease is not known, and medical science has no evi- dence that it is contagious. The old theory that it is hereditary also is dying out. The belief is now quite general that almost all forms of cancer start from an irritation of some kind. Cancer of the stomach is very often preceded by chronic indigestion, which is in almost every case the result of wrong eating. If cancer is attended to in time, there is a good chance of effecting a cure by surgical operation. If neglected till certain stages, it almost always proves fatal. In its earlier stages it produces no pain, and for that reason is very apt to be passed off lightly. Any lump or sore which remains for weeks and does not 26 FOOD EFFICIENCY heal should be treated by a physician. Slight diges- tive disturbances should never be allowed to become chronic. Women should give immediate attention to any lump of the breast or to any unusual condition of the female organs or functions. Pay your physician to keep you well. Don't wait till you get sick. t^ ^ n If you are too fat, work more and eat less. Food that disagrees with you is bad for you. Don't let refuse clog your system. Keep the waste channels open. . CHAPTER III FOOD FOR CHILDREN Written by a Child Specialist In this article on "Food for Children" I am going to deal principally with "Food for Infants," because it is in the infant stages of a child's life that we have the greatest difficulty in combating the heavy death rate. There are three periods, known to the physician as the prenatal period, the natal period, and the post- natal period. BEFORE BIRTH In the prenatal stage, or the period from conception until birth, our attention must natuarlly be focused on the mother, who now has to play a double role, in that her organs must function for two. It follows, therefore, that the pregnant woman should understand that it is necessary for her to conserve her organs as much as possible, so that both she and the child may be better able to withstand the critical period of birth, and to start a good foundation for health. Diet, exer- cise, and dress are three things that should receive especial attention from the expectant mother. OVEREATING Usually the appetite of a pregnant woman is keen, and she is more apt to overeat than to eat too little. 27 28 FOOD EFFICIENCY Then again some women have the idea that because of the child they must eat more, or eat all they can. Science has proved that the normal man or woman eats more than is necessary, and the excess is thrown off as refuse by the eliminating organs, especially the bowels and kidneys. The nutrition organs of a preg- nant woman function more keenly than those of a non- pregnant woman, with the result that her system will often assimilate food that another system might throw off as waste. In other words, food that is often wasted in the non-pregnant woman can be utilized by the pregnant woman in the growth of the foetal child. On the other hand, overeating throws an extra burden on the eliminating organs, especially the kid- ney, which is the chief organ of elimination. It must be remembered that the kidney already has an extra burden in eliminating the waste from the growing child, in addition to its regular work, and so it is very wrong to burden it with still more work by eating more food than is necessary. The kidney has very highly specialized cells which are extremely suscep- tible to irritating end products. Chief among those offenders are the proteids, of which meat is the lead- ing exponent. Any excess of protein foods should be carefully avoided. Meat should be eaten sparingly especially in the latter months when the kidneys have their hardest work. When a woman has difficulty to restrain her appe- tite, and finds she is taking on weight rapidly, she should resort to foods that fill up but have a low food value. For instance, skim milk or buttermilk could be used, and a larger proportion of fruits and vegetables FOOD FOR CHILDREN 29 could be eaten. When the woman's body is taking on fat, especially in the latter months, the child is also accumulating unnecessary fat, which only in- creases the strain on both mother and child, in labor. However, these remarks on overeating must not ob- scure the fact that there is also the other extreme, namely, lack of proper nourishment, EXERCISE In normal cases there is no better exercise for the expectant mother than ordinary housework. A daily walk is also good, depending, of course, upon the amount of housework or other exercise which she gets. This exercise stimulates circulation and helps to keep the body in condition generally. It also relieves the kidneys by eliminating some of the waste products through the sweat glands of the skin. It promotes oxidation, and so causes the lungs to throw off more waste material. If the muscles of the abdomen are not exercised they become weakened, and this will delay labor pains, thereby causing more pain and worry; but violent exercise producing fatigue should be avoided. CLOTHING Clothing should be loose-fitting and comfortable, not too heavy, and under no circumstances should tight-fitting corsets be worn. The psychological, or mental, attitude of the woman may have much influence on her own health and that 30 FOOD EFFICIENCY of her child as well. Sudden shocks, fear, fits of anger, or worry, at least leave no good results, if they do no harm. Pleasant, cheery thoughts and freedom, from fear or worry are wonderful assets for every pregnant woman. Proper food, regular habits, and exercise will go a long way towards helping her to secure and re- tain those assets. Every wise woman will consult her physician at least once a month during pregnancy, oftener in the latter months. He can give general advice concerning the many nervous symptoms which may, or may not, arise. He examines the kidneys, examines the position of the child, takes measurements of the mother and watches for any untoward developments. If those things have been carefully attended to during preg- nancy, the birth of the child can be made much easier and safer for both. The expectant mother, especially for the first time, should remember that childbirth is a natural function, and that there is no great danger to be feared from it, if the laws of nature have been observed. The pain accompanying childbirth is nature's, and nature lias a sound reason for everything she does. Many re- ligious women consider their labor pains as a purify- ing agency to render them more fit for the lofty sphere of motherhood. When the physician finds a woman with this belief firmly rooted in her mind, he knows that, at least, the case will not be aggravated by a nervous fear. ^ ^ •£ Avoid an excess of sugar in your child's diet. FOOD FOR CHILDREN 31 EYE TREATMENT The usual care of the child after birth should always include the treatment of the eyes with a few drops of ten per cent solution of argyrol. It can be put into the eyes with a dropper. This treatment may prevent possible blindness or defective sight, which is very apt to follow imsuspected venereal disease. CARE OF THE CHILD For the first twelve to twenty-four hours (depend- ing upon circumstances) after birth, the mother should not be disturbed to nurse the baby. After this and until the third day, when the milk usually appears, the child should be nursed only every four hours, and after the third day every two or three hours depending upon the condition of the child and mother. It is highly important to the health of the child that the mother should keep in good health. After the ordinary confinement she will probably be able to move around about the twelfth day, but she should do very little work and little standing for six weeks as it takes about that time for the womb to return to its normal size. It is much better to be extremely careful at this period than to take any chances of hav- ing serious complications later. Every baby should be nursed by its mother except in cases where the mother has some constitutional disease, such as advanced tuberculosis, syphilis, etc., or when certain other circumstances may exist render- ing it not advisable. In any case of doubt let the physician decide. 32 FOOD EFFICIENCY HOW TO STIMULATE A FLOW OF MILK If no nourishment can be had from the mother's breast at the end of twenty-four hours, the baby should receive some artificial food prescribed by the physician. But, nevertheless, the child should be al- lowed to go to the breast for five or ten minutes every two hours even though no milk is coming. The suck- ing of the baby's lips will often stimulate the breast and promote a flow of milk where nipple shields and breast pumps have failed. In obstinate cases and when circumstances permit, it is well to allow two or three babies to go to the breast so that it can receive stimulation every hour. This can be done in hospitals or where it is possible to borrow a neighbor's baby. There are authentic cases on record of wet nurses who have had barely enough milk for one baby at the start, but later were able to feed ten or twelve infants with their milk. MOTHER'S FOOD The nursing mother should receive plenty of nour- ishing food, especially of the "liquid" kind, such as milk, eggs, mushy foods, etc., but she should eat at regular periods and she should particularly avoid overloading her stomach, especially with rich foods. Any digestive disturbances will quickly affect her milk supply and react on the child. Plain foods are the best and an excess of meats and sweets should be avoided. She should take very little tea or coffee, and abso- lutely no beer or alcoholic beverage. If her condition is normal she should not take on any noticeable FOOD FOR CHILDREN 33 amount of fat, nor, on the other hand, should she lose any. She should be particularly careful not to become very tired or unduly excited. She needs plenty of sleep and rest regularly every day. The milk supply is quickly affected by any mental or nervous disturbance, so the nursing mother should avoid worry or anger, and take daily outdoor exer- cise. Neither she nor the baby can get too much fresh air. ARTIFICIAL FEEDING There are a few cases where the mother's breast has not enough gland tissue to provide sufficient milk. Then of course the difference must be made up with the most efficient substitute, cow's milk modified. But so long as there is any milk at all in the breasts, the child should get it, as it will aid the digestion of the artificial food needed to make up the deficiency. The mother or nurse should remember that no two babies are alike, and that artificial food should be pre- scribed by the physician to suit the individual case. The indiscriminate use of "patent baby food" cannot be too strongly condemned. There are certain cases where the physician may prescribe some of those foods for a short time, but under no circumstances should they be used without his advice. SCURVY There are three diseases that the artificially-fed child must be particularly guarded against. These are: Diarrhoea, rickets and scurvy. The latter rarely 34 FOOD EFFICIENCY occurs if boiled milk has not been used and if the juice of orange be given regularly. RICKETS Rickets is a disease of nutrition and affects nearly every system of the body. The three essentials of a child's food are fats, sugar, and proteids. These are present in the right proportion in the mother's milk. But it is very hard always to get the right proportion in artificial food, or to have the child assimilate the right proportions after they are ingested. A lack of certain essential food elements leads to rickets, which is usually apparent in bone and nervous conditions. Enlarged joints, bow legs, deficient or small bones, convulsions, and slow teething are some of its many symptoms. It occurs chiefly in artificially-fed babies and is a disease requiring skilled medical treatment to combat. DIARRHOEA Diarrhoea is perhaps the child's greatest enemy, especially in summer, and is responsible for a very large percentage of the high infant mortality rate. Its causes can nearly always be traced to infected milk, and it rarely occurs in the breast-fed baby if the mother keeps in a healthy condition. Therefore, mother's milk or a pure milk supply is its greatest antidote. MILK SUPPLY To obtain this pure milk supply, scrupulous clean- FOOD FOR CHILDREN 35 liness is necessary from the time of milking to the drinking of the milk by the child. As heat is the chief agency that promotes the growth of germs in the milk, it is essential that the latter be subjected to a cooling temperature immediately after coming from the cow, and kept at a low temperature until used. This pre- caution is especially necessary in summer. Many dairy farms, especially the larger farms, are extremely careful in the handling of their milk. Perhaps the most important factor in the handling of milk is "time." Every minute of time allows the germs to propagate at an alarming rate, so every effort should be made to get the milk as new as possible. This, of course, is a problem that confronts all city authorities, especially of the larger cities. Milk for children sold in cities should in all cases bear the time of milking — the date and hour. One of the best methods of handling milk that I have heard of was a double-strainer milking pail, set inside a larger pail and packed around with ice. The double strainer at the small opening on top prevented dust and other foreign matter from falling into the pail. The ice packing cooled the temperature of the milk before the germs had a chance to grow. Milk handled in this way, from perfectly healthy cows, and brought immediately to the consumer, is as pure as it is possible to get it, and is worth many times the price of ordinary milk. Many thousands of tiny lives would be saved if all milk used by children was handled in this way. However, the larger cities have not yet satisfactor- ily solved the problem of getting fresh millj to the 36 FOOD EFFICIENCY consumer quickly, so pasteurizing is resorted to. This means the heating of the milk to a temperature of about 145 degrees Fahrenheit and keeping it at this temperature for half an hour. This heating kills many of the germs, but not all. It also destroys something in the milk which the child needs for growth. What this something is we have not yet been able to learn. Scientists give it the name of "vitamines," and there is every evidence that they are needed for the building up of the body. Pasteurized milk should never be used where it is possible to obtain clean, pure, fresh milk from healthy cows. The normal child will require nothing but breast or cow's milk up to ten or eleven months, except orange juice and dilutions of barley food or oatmeal. When cow's milk is used, it should be about one part milk in two parts water the first month. This should gradually be strengthened till at nine or ten months the child is taking pure milk. Gruels, cereals, mushes, crusts of bread, beef juice, soups, or almost any other foods of this nature may be included with milk as the child approaches one year. As I have already stated, no set rule of artificial food will apply to all babies. In the first place the constituents of cow's milk vary greatly, especially in the percentage of fats. Then again this percentage of fat may be still further changed by the milk stand- ing, so that the baby may get too much or not enough fat, either of which may soon undermine its health and perhaps prove fatal. In cities only bottled milk of a known standard qual- ity should be used. If the bottle has stood for some FOOD FOR CHILDREN 37 time in the ice box it should be gently shaken to mix the cream through, so that baby will not get cream for one meal and skim milk for another. The digestive organs of an infant are so sensitive that a very slight change in food may put them out of order. Some- times it is a very difficult matter to correct digestive disturbances, especially if they have been neglected for a time. REGULARITY Regularity is very important in the development of a child. The baby should have regular hours for meals, for sleep, and for exercise. It is not wise, except in special cases, to feed a child oftener than every three hours in the day and once at night, or seven times in the twenty-four hours. As the child grows older, the time of feeding can be gradually reduced till at one year it is five times in the twenty-four hours or four times in the day and once at night. INDIGESTION Indigestion is a factor that must be reckoned with in the breast-fed as well as the bottle baby. Mothers with an abundant flow of milk are apt to overfeed the baby and disturb its digestion. However, nature has also reckoned with this feature and allows most babies to readily throw up an excess of food. The physician alone can best judge the amount of food that keeps the child in a healthy growing condition. Roughly, a child needs about one and a quarter ounces of milk for every pound of its body's weight in twenty-four 38 FOOD EFFICIENCY hours. A baby weighing ten pounds would require about twelve to fourteen ounces of milk in twenty- four hours. SLEEP The normal baby will sleep eighteen to twenty hours immediately after birth. The time of sleep gradually lessens till at one to two years old it sleeps twelve to fourteen hours out of the twenty-four. He will sleep easily and regularly, and will exercise himself by kick- ing, turning, and moving his arms, then crawling and standing as his strength increases, and finally walking at about one year. Teething begins at about six months. If a baby's weight decreases or remains sta- tionary for two or three weeks after the first week, there is something wrong either with the baby or with his diet. The average baby weighs about seven pounds at birth. Usually, double that at six months and treble, or twenty-one pounds, at one year. It is advisable to have the baby weighed at regular inter- vals. The observant mother will immediately notice any unfavorable change in her baby which may denote ill health. A certain amount of crying is good to develop the lungs, but too much indicates that there is some- thing wrong. Babies cry because they have pain, be- cause they are uncomfortable ; they cry when hungry, or sick, and if not trained in regularity they may get a habit of crying which may worry the mother as to the cause. FOOD FOR CHILDREN 39 WEANING Breast-fed babies should be weaned gradually, but never in hot weather unless some special circum- stances demand it. The best way is to start when the baby is about nine months old and increase the amount of cow's milk very gradually. Also lengthen the time between breast feedings gradually. Weaning should cover a period of two to three months, and if done systematically and gradually, the child will ex- perience no ill effects, and the breasts will dry up naturally without causing any breast complications. Even after a healthy child passes one year, his diet should still receive very careful attention. All grow- ing children should receive a generous allowance of milk. After the child begins to walk, a soft-boiled egg may be given occasionally. At first it is best to try only the white of the egg. From eighteen months to two years the child may get one soft-boiled egg every other day. Little or no meat should be fed until the child is seven or eight years old. First of all the mother should have good health to insure health in her child, and she should be able to nurse her child. Even the girl in her teens can start preparing for motherhood by being careful of her own health. The surest way to do this is to live the simple life, eat plain wholesome food at regular meal hours, have regular hours for sleep, and get some outdoor exercise regularly. The strenuous, irregular city life is responsible for many of woman's difficulties. The growing tendency for women to take part in all kinds of work is exacting its price, and whether it 40 FOOD EFFICIENCY pays women to pay this price is very doubtful. It seems as if nature intended that woman should bear her children in the earlier part of her life, but not before her body's growth reaches maturity, and that she should do her heavier brain work in her maturer years. Nature has planted within every normal woman a longing desire to be a mother, and until this desire is fulfilled no woman experiences complete con- tentment. CHAPTER IV PRINCIPLES AND ELEMENTS OF FOOD 'T^HE high cost of living is teaching us to pay more ■■■ attention to the nutritive value of food and to waste. There is many a dollar's worth of waste in almost every kitchen, caused by wrong methods of cooking. For example, if potatoes are peeled, then boiled, and the water in which they are cooked is thrown away, almost one-third of the nutriment is wasted. It is safe to say that out of every dollar spent for pota- toes in the average city home, at least twenty cents' worth is wasted. This is a direct loss. There is no way to estimate the indirect loss, because much of the waste is in the form of alkaline salts, which the body often needs urgently to head off sickness or disease. Chemists tell us that our bodies are made of oxy- gen, hydrogen, carbon, nitrogen, sulphur, phosphor- ous, chlorin, sodium, potassium, calcium, magnesium, iron, copper, fluorin, silicon, manganese ; and no doubt, soon, some "long-whiskered wise guy" will discover something else in us. Anyhow, these are the things we must feed to the body if we want the soul to "stick around." We keep feeding them in and the body keeps throwing them out. Those are the same elements that our foods must contain in the proper proportions. If we feed too 41 42 FOOD EFFICIENCY much or not enough of any one of them, we are bound to have a doctor's bill sooner or later. To simplify matters, the elements of our foods are bunched into five compounds known as water, pro- tein, carbohydrates, fats, and ash. Proteins contain at least seventeen different elements, and are of first importance in food principles because they build up the tissues of our bodies which are constantly wearing away. We have animal proteins represented in the albumen (white) of egg, the muscle fibre (the lean) of meat, and the curd of milk, or cheese. The sticky, stringy mass of wheat flour left after the starch is washed out is typical of vegetable proteins. Carbohydrates are largely starches and sugars, and serve as fuel for energy. Every movement of the body, even the lifting of a finger or an eyelid, requires en- ergy which must be supplied by heat. The heat from coal is converted into energy which we use in a variety of ways. The carbohydrates in our food are burnt up and supply much of the heat that our bodies require for energy. Fats are represented in butter, olive oil, lard, etc., and are also burnt up for fuel. When we burn any substance, there is always the ash or mineral matter left. The ash that is left when the food is burnt up in our bodies is so important that we could not live without it. Our blood must have iron, and our bones are made largely from phos- phate of lime. The living body is one of the most delicate and finely constructed chemical laboratories in nature, and it always insists on doing its own work. If we try to FOOD ELEMENTS 43 feed it those elements separately, even in the right pro- portion, it will not have them. There are a few foods that contain all the elements of life, but there is prac- tically no single food that forms a perfect diet for the adult body. This is why we eat a variety of foods, and it is important to know the different elements that each food contains. There is an instrument called the calorimeter, which is used to measure the amount of heat or energy in food. A thermometer will show the degree, or in- tensity, of heat, which may be the same in a pint as in a quart of hot water. But the calorimeter would show that two pounds of sugar contained twice as much heat, or energy, as one pound. A calorie is a unit of measure in the same sense that ounces and inches are also units of measure, and it is the amount of heat necessary to raise one pound of water four degrees Fahrenheit, or the work necessary to lift one ton 1.53 feet. The calorific value of any substance is found by burning a given amount in the calori- meter, its delicate instruments determining the re- sulting heat. The average man not engaged at hard labor re- quires about 2500 to 3000 calories of energy daily. The average woman requires about 2000 to 2500. People who do hard muscular work, or people who live in cold climates, require much more than this, from 3000 to 6000 calories, and a large man requires more than a small man. Some foods of low fuel value are expensive, while some of high value are cheap. For instance, a pound of rolled oats yields about 1800 calories of energy 44 FOOD EFFICIENCY and costs, say, eight cents, while a pound of codfish supplies about 215 calories and costs about twenty cents. In other words, ten cents' worth of cod at twenty cents a pound yields about 102 calories, while ten cents* worth of rolled oats at eight cents a pound yields about 2250 calories. On the other hand, some expensive foods are more economical than cheaper foods when their nutritive value is considered. One pound of very lean round steak yields about 540 calo- ries. One pound of good medium fat sirloin steak yields about 1100 calories. Considering the round at thirty cents a pound and the sirloin at forty-four cents, ten cents' worth of the round would yield about 180 calories, while ten cents' worth of the sirloin would yield about 250 calories. So, from an energy point of view, it is evident that medium fat sirloin at forty-four cents a pound is far more economical than very lean round at thirty cents a pound. Of course, we must consider more than the energy content in reckoning the nutritive value of food. The mineral salts, or ash, are valuable, but they cannot be measured in terms of calories. In a mixed diet we usually get sufficient ash if we are supplied our required amount of energy and protein. The cook who has even a slight knowledge of the energy and pro- tein content of the food she handles can save many a dollar in food bills. Suppose a man should eat in a day half a pound of rice, a quarter of a pound of sugar, and a quarter of a pound of butter; he would get about 2600 calories of energy, which is sufficient for many men, but he would get less than half an ounce of protein, most FOOD ELEMENTS 45 of it in the rice, and very little ash. The daily requirements of protein for the average person is placed at from one to three ounces. The body can bum up a certain amount of protein for energy, but it cannot use fats or carbohydrates in the place of protein, for they both lack nitrogen, which all proteins contain. Fats and carbohydrates are com- posed of the same chemical elements, so they may, to a certain extent, replace each other. All animal foods, such as meat, fish, eggs, butter, milk, contain large amounts of protein. In the vege- table kingdom, wheat, oats, barley, peas, beans, corn, nuts are all rich in protein, 9^ Pfe w^ Would you buy from a butcher or grocer who didn't know what pounds or ounces meant, and never weighed what he sold you? Every cook should know what calories mean. •t n •? CHAPTER V FIRST WEEK LIVING ON nVa CENTS PER MEAL TOURING war time we were told to save and econo- ■^ mize on food, and we were told it so often that it would be hard for any one to forget. At almost every turn we would see "save food" signs. Before the war we had been making a study of food values, but it was perhaps those "save food" signs that induced us to keep a record of not only our food expenses but of the actual food values as well. We bought our food as used at the retail stores and paid the regular retail prices. Every item of food that we used was carefully weighed, and the food values were figured out as accurately as possible. We reduced the waste to a minimum. Our first test was started on a Wednesday in the second week of January, 1918. The menus and re- sults shown for the first three periods apply to two people only — a man weighing 130 pounds, aged 32, employed as Insurance Agent, and his wife, aged 32, employed at her own housework. The dishes and cooking utensils that we used for the first three tests cost less than $10.00. If you don't eat right you will not work right. 46 LIVING ON 11^ CENTS A MEAL 47 WEDNESDAY BREAKFAST Barley and Potato Hash (Left— overs) Raspberry Jam Baker's Buns; Bread and Butter Tea The quantities of each item of food, its cost, and the total number of calories in this breakfast were as follows : Calories Cost 10 ozs. barley and potato hash (left-over) 175 .02 8 ozs. (8) buns @ .12 a dozen 640 .08 3 ozs. raspberry jam @ .19 a jar (small) .... 225 .037 5^ ozs. condensed milk @ .18 a can (lb.) 47 .007 y^ ozs. sugar @ .10 a lb 58 .003 2 ozs. butter @ .48 per lb 450 .06 Yi pint milk @ .11 per quart 165 .027 Tea @ .45 per lb .002 1,760 .236 This breakfast for two cost about 23^ cents, and yielded about 1760 total calories. The barley and potato hash was made from some left-over stew. Note that 334 cents' worth of raspberry jam, at 19 cents a small jar, yielded only about 225 calories, most of which was in the sugar it contained. HOW TO SAVE GAS OR COAL: The boiling point of water is about 212 degrees Fahrenheit. Once it starts to boil, it does not get any hotter; additional heat simply makes more steam. So as soon as the water boils, the gas may be turned down and the water kept just simmering at the boiling point, and the food will cook just as quickly as if the water were kept boiling rapidly. 4« FOOD EFFICIENCY WEDNESDAY DINNER Beef Stew Bread Buns Cake Milk Cocoa Calories Cost Beef Stew contained: 9% ozs. boiling beef @ .30 per lb 1 1 oz. onions @ .04 per lb [ 663 .172 10 ozs. potatoes @ .48 per peck J 5 ozs. bread @ .08 per lb. loaf 380 .025 1 oz. sugar @ .10 per lb 116 .006 2 ozs. cake @ .16 per lb 200 .02 IK ozs. butter @ .48 per lb 337 .045 55^ ozs. (4) buns @ .12 per doz. 440 ,04 J4 oz. cocoa @ .40 per lb 36 .006 1 pint milk @ .11 a quart 325 .055 2,497 .369 The beef stew cost almost half as much as the whole dinner, but it yielded only one-quarter of the total calories. A meat diet is much more expensive than cereal foods, even when meat sells at the low price of 30 cents a pound. Stewing is one of the more economical ways of cooking meats or vegetables, as nothing is Jost. The meat should be cut into small pieces, placed on the stove with as small a quantity of cold water as pos- sible, and allowed to cook slowly, the vegetables being added at the proper time. Medium fat boiling beef would yield about 900 total calories to the pound, and, comparing this with bread at ten cents a pound loaf, we find that ten cents' worth of meat will yield about 300 calories, while ten cents' worth of bread will yield more than four times that amount. LIVING ON nVz CENTS A MEAL 49 The two meals for to-day cost about 60^ cents and yielded a total of about 4257 calories of energy. This is a little under the requirements of the average workingman's family. THURSDAY BREAKFAST Stewed Fruit Oatmeal with Milk Buttered Toast Coffee The cost and calorific value of each item of food was as follows: Calories Cost Fruit 523 .042 6 ozs, bread 456 .03 1 ozs. oatmeal 115 .005 234 ozs. raspberry jam 205 .035 lYz ozs. butter 337 .045 lYz ozs. sugar 174 .009 1 ozs. condensed milk 95 .012 8 ozs. fresh milk 160 .027 2,065 .205 This breakfast cost slightly more than ten cents for each person, and yielded a total of about two thousand calories. The protein was undoubtedly be- low the average requirement, the oatmeal and milk containing about three-quarters of an ounce, while the other items of the meal contained very little. The fruit mentioned was dried peaches and prunes stewed together. They were left to soak for three hours, thoroughly rinsed, then cooked until tender. The sugar was added before the cooking was com- pleted. As a rule, fruits are laxative because they contain acids and salts and coarse fiber. so FOOD EFFICIENCY Prunes are dried plums. Usually plums with a large percentage of sugar are selected. In the process of manufacturing prunes, the plums are allowed to ripen fully on the trees. They are dipped for a minute or less in a boiling solution of lye to break the skins so that they will cure better. Sometimes a pricking machine is used for this purpose. After this they are thoroughly rinsed in clear water and either sundried or evaporated. In California most of the prunes are sun-dried from five to twelve days. If an evaporating machine is used, the process is completed in twelve to forty-eight hours. THURSDAY LUNCH Buttered Toast Cocoa made with Milk Calories Cost eVz ozs. bread @ .08 per lb. (loaf) 494 .032 2 ozs. butter @ .48 per lb 450 .06 V/z ozs. sugar @ .10 per lb 174 .009 SYz ozs. milk @ .11 per qt 110 .02 54 ozs. cocoa @ .36 per lb 73 .011 1,301 .132 This lunch was also low in protein, the "bread and milk supplying about three-quarters of an ounce of tissue-building material. The bulk of the meal was carbohydrates and fat. All sugars and fats are burnt up for energy, but they do not supply anything to the tissues of the body, as they contain no nitrogen. Sugar is a quick-acting food and is sometimes as- similated into the system in half an hour. If a per- son eats a little sugar while he-'is very tired physically, LIVING ON UK CENTS A MEAL 51 he will notice its effects in a very short time. But it must be remembered that sugar is a one-sided food and does not add anything to the tissues or the bones. Sugar will produce fat, but fat is not tissue. It is simply stored-up energy. Too much sugar is almost sure to upset digestion, especially for people who do not get much exercise. People who do hard muscular work in cold weather can, as a rule, eat a good quan- tity of sweets without experiencing any ill effects. There are different kinds of sugars. Cane sugar is called surcose, and comes chiefly from the sugar cane, from beets, and from maple trees. Fruit sugar is called "levalose," milk sugar "lactose," malt sugar "maltose," and sugar of grapes or corn "glucose," THURSDAY DINNER Boston Baked Beans with Pork Baked Potatoes Bread and Butter Bread Pudding The separate items of this dinner were: Calories Cost 8 ozs. lean pork @ .32 per lb 800 .16 4 ozs. beans @ .16 per lb 400 .04 4 ozs. potatoes @ .48 per pk 80 .007 1 ozs. butter @ .48 per lb 225 .03 8 ozs. milk @ .11 per qt 160 .028 y-2. ozs. condensed milk @ .16 per lb 46 .005 V/z ozs. sugar @.10 per lb 174 .009 5 bread @ .08 a loaf 380 .025 Bread pudding 594 .06 2.859 .364 The bread pudding was made with bread, milk, sugar, one egg, and raisins. This was a big meal for 52 FOOD EFFICIENCY two small people and was reasonably cheap. Yes- terday the total calories were only 4257, while to-day the total was 6225. Yesterday was under our average, to-day was over. To-day's meals were also cheaper on a calorific basis. The dinner to-day made up for a shortage of protein in the other two meals. It contained about 3 ounces. The pork contained about 7% protein, the beans 14%, and the egg 22%. Bread contains about 6% protein. The pork at 32 cents a pound and the beans at 16 cents a pound are somewhat similar in cost, reckoned on a nutritive basis. Most people seem to prefer beans baked with pork, but they may also be used with butter or oils. Our beans were first soaked for about three hours, then boiled till their skins began to crack, or almost an hour. Then they were put in an earthen crock with the pork sliced, a layer of pork, then a layer of beans, and about a tablespoonful of molasses. They were allowed to bake slowly for about four hours. Pork and beans are an excellent dish for the workingman in cold weather. They supply both energy and protein and are economical when compared with some other foods. •% ^ •? While you sleep, millions of little workmen are busy repairing the broken and wasted parts of your body. Food, water, and air are the materials they use to keep you in good condition. See that you supply them the right materials. •5 •p ^ LIVING ON llYz CENTS A MEAL 53 FRIDAY BREAKFAST Sliced Oranges Whole Wheat with Milk Pancakes with Syrup Soft-Boiled Eggs Bread Butter Tea Calories Cost 7 ozs. (1 large) orange 75 ,02 1 ozs. whole wheat @ .08 per lb 105 .005 3l4t ozs. pancake flour » 343 .02 1 ozs. bread 76 .005 1 ozs. syrup 65 .012 9^ ozs. milk @ .11 per qt 190 .03 114 ozs. sugar @ .10 per lb 174 .009 }^ ozs. butter @ .48 per lb 112 .015 2 ozs. eggs @ .48 per doz 200 .08 Tea @ .48 per lb .005 1,340 .201 The whole wheat used in this breakfast cost eight cents a pound. The farmers would almost con- sider themselves millionaires if they got eight cents a pound ($4.80) a bushel for their wheat. But even at that price it is a very cheap food. In bread much of the salts of the wheat are lost in the bran, but in the whole wheat all of the bran is used, so very little salts are lost in the cooking, and even this little may be saved by using the water in which the wheat has been cooked, for making bread; or it may be used in soup or stew. The great objection to whole wheat is the long cooking it requires. It should be soaked from 6 to 12 hours and cooked slowly for about 8 hours or until it becomes quite tender. It is very palatable and most people can soon acquire a liking for it. It is one of the best foods that can be eaten for people troubled with constipation. 54 FOOD EFFICIENCY Calories 10c. worth of whole wheat @ 8c. a lb. yields about.. 2,000 10c. worth of eggs @ 48c. a doz. yields about 300 10c. worth of milk @ lie. a qt. yields about 635 10c. worth of pancake flour yields about 1,715 10c. worth of butter @ 48c. a lb. yields about 750 The whole wheat was by far the cheapest item of our breakfast, the pancakes being next in cheapness. FRIDAY LUNCH Corn Muffins with Butter and Syrup Raspberry Jam Cocoa Calories Cost 8 corn muffins 945 .102 % oz. cocoa 72 .011 2 ozs. raspberry jam 150 .025 lYi ozs. syrup 100 .015 8 ozs. milk 160 .027 M27 "jio It's lots of fun to live if you live right. You can't live right if you don't eat right. ^ •t ^ Everything in nature is run by system. Use system in your eating. LIVING ON 11^ CENTS A MEAL 55 FRIDAY DINNER Codfish Cakes Poached Egg with Noodles with Cheese Bread and Butter Milk The dinner itemized: Calories Cost 2}/i ozs. codfish (boneless salt) 85 .045 5J4 ozs. potatoes @ ,45 per pk 110 .017 1 egg @ .45 per doz 100 .04 2 ozs. noodles 208 .025 \%, ozs. cheese @ .20 per lb 203 .019 3 ozs. bread @ .08 per lb 228 .015 10 ozs. milk @ .11 per qt 200 .033 \Yi, ozs. butter @ .48 per lb 337 .045 V/z ozs. sugar @ .10 per lb 174 .009 Yz oz. condensed milk @ .18 can 47 .007 coffee @ .21 per lb .005 1,692 .260 Fish, like meat, is rich in protein, also in phos- phorous compounds, which are necessary for the bones and tissues of the body. The percentage of protein in fish varies from 7% to 19%. Average fresh cod dressed yields about 215 calories to the pound as pur- chased. The cod used in this breakfast was boneless, salt, and yielded a little more than 500 calories to the pound. Cheese is a highly concentrated food, American cheese containing only about 28 7o of water. It con- tains 29% protein and 38% fat, so it may well take the place of some of the meat that we use. Its fuel value is about 2100 calories to the pound, and is very much more economical than meat at present prices. It should be well masticated, and should form part of a regular meal instead of being merely an addition to a big meal of meat and other foods. 56 FOOD EFFICIENCY To-day we were guilty of eating four meals, for we had an evening lunch of Anolas and apples after we came from the movies, one apple and a box of Anolas (sugared wafers). The Anolas cost 12 cents and yielded only about 325 calories, so they are expensive and are not designed for an economical meal. The apple cost 2^/2 cents and yielded about 56 calo- ries, but perhaps its chief value was its malic acid, which is good for the liver and bowels. An apple at bedtime is usually good for a person with constipa- tion. To-day's meals cost 78^ cents and yielded about 4840 calories. Note that yesterday we had more actual food value for less money. Calories Cost Breakfast 1,340 .201 Lunch 1,427 .180 Dinner 1,692 .260 Evening Lunch 381 .145 4,840 .786 SATURDAY BREAKFAST Apple Sauce Corn Mush with Milk Bacon and Eggs Buttered Toast Coffee Calories Cost Apple Sauce 351 .06 2%, ozs. bacon (med, fat) @ .55 per lb 437 .087 2 ozs. eggs @ .48 per doz 200 .08 45^ ozs. bread 342 .022 2 ozs. sugar 232 .012 8 ozs. milk (fresh) 160 .027 -%, ozs. milk (cond.) 47 .006 1 ozs. butter @ .48 per lb 225 .03 2 ozs. whole corn 216 .01 Coffee @ .21 per lb .01 2,210 .344 LIVING ON IV/i CENTS A MEAL 57 Our com mush was made from whole com (very dry and hard), which we ground up with the food chopper. We had tried to eat it whole, like the wheat, but we could not get it tender. However, after we ground it up and cookd it thoroughly, it was edible, but, while wholesome and cheap, it would not be very palatable to the average person. "Bacon and eggs to steady your legs" is an old rhyme, but bacon at 55 cents a pound and eggs at 50 to 60 cents a dozen make an expensive breakfast for the average workingman. SATURDAY DINNER Beef Stew Bread and Butter Sugar Cookies Cocoa The beef stew contained: Calories Cost 12 ozs. boiling beef 600 .15 3 ozs. barley 300 .017 2% ozs. onions 32 .007 9 ozs. potatoes 180 .02 1,112 .194 And the other items of the meal contained : Calories Cost 1 oz. butter 225 ,03 3 ozs, bread 228 .015 4 ozs. milk 80 .015 1 oz. sugar 116 .006 1 oz. cocoa @ .36 a lb 145 .022 2 ozs. sugared cakes 250 .03 Totals for the dinner 2,156 .312 58 FOOD EFFICIENCY We ate this dinner early in the afternoon, and later in the evening we had a lunch, two ounces of mixed nuts and an apple. The two ounces of nuts cost 5 cents and yielded 376 calories ; the apple cost 2^^ cents and yielded 56 calories. The totals for the day were 4798 calories and the cost 73 cents. Calories Cost Breakfast 2,210 .344 Dinner 2,156 .312 Lunch 432 .075 4,798 .731 Peanuts are a cheap and wholesome food. A pound of shelled peanuts yields from 2500 to 2700 calories of energy, and contains about four ounces of protein, which is more than the average person requires per day. Less than 10 per cent of the peanut is water and more than 38 per cent is fat. The protein of pea- nuts is especially rich in basic amino acids, and so to a certain extent resembles the proteins of meat, but is very much cheaper in price. Ten cents' worth of good sirloin steak at 40 cents a pound would yield about 275 calories. Ten cents' worth of shelled pea- nuts at 25 cents a pound would yield about 1000 calo- ries. Most nuts also contain a fair percentage of car- bohydrate, while meat has none. LIVING ON nVz CENTS A MEAL 59 SUNDAY BREAKFAST Mixed Fruit with Nuts Whole Wheat with Milk Pork and Beans Bread and Butter Coffee Calories Cost Mixed fruit 520 .087 2 ozs. whole wheat 210 .01 4 ozs. beans 400 .042 4% ozs. fat pork 900 .10 13 ozs. milk (fresh) 260 .043 1% ozs. sugar 174 .009 % oz. milk (condensed) 47 .005 J-4 oz. molasses @ .40 per qt 35 .003 1 oz. butter 225 .03 4 ozs. bread 304 .02 Coffee @ .32 per lb .015 3,075 .364 The mixed fruit was made with 1 apple, 1 orange, 1 ounce of raisins, 1 ounce of mixed nuts, and 1 ounce sugar. The apple and orange, sliced, were mixed with the raisins, nuts, and sugar, and left to stand over night. This made enough for three or four people, although two ate the above amount at one meal. Whipped cream added to this makes a tasty dish. This was an unusually large breakfast for two people. The cold weather had something to do with sharpening our appetites. ^ •S ^ "Good nature" has a few close friends. One of them is "regular meal hours." tt It le 60 FOOD EFFICIENCY SUNDAY DINNER Roast Pork with Baked Potatoes and Onions Bread Rice Pudding Cocoa Calories Cost 8 ozs. pork, loin (med. fat) @ .32 per lb 800 .16 16 ozs. potatoes (baked with pork) @ .04 per lb 320 .04 4 ozs. onions @ .05 per lb 42 .012 2 ozs. bread 152 .01 Yz oz. sugar 58 ,003 y2, oz. cocoa 72 .012 12^ ozs, milk 250 .04 Rice pudding 626 .087 2,320 .364 The rice pudding contained 2 ounces rice, 1 ounce raisinS; 1 ounce sugar, 1 egg, 6 ounces milk, and cost almost 9 cents. Our Sunday breakfast and dinner cost exactly the same, about 36^ cents, but the breakfast yielded 3075 calories and the dinner only 2330. Usually we eat only two meals on Sundays and hol- idays, but we never save a meal by doing it, for we always eat as much in the two as we would in three or four. To-day's two meals cost 73 cents, same as Saturday's, but yielded more calories, 5395, (while yesterday's was only 4798. To-day's meals supplied plenty of protein in the whole wheat, milk, beans, nuts, meat, eggs, potatoes, rice, and bread. •5 ^ w^ Only a hateful, ungrateful dog growls over his food. LIVING ON 1154 CENTS A MEAL 61 MONDAY BREAKFAST Stewed Fruit Oatmeal with Milk Hashed Pork and Potatoes (left-over) Bread and Butter Coffee Calories Cost Peaches and prunes (stewed together) 264 .027 1 02. oatmeal @ .08 per lb 115 .005 1 oz. sugar 116 -006 9 ozs. milk @ .11 per qt 180 .03 21^ ozs. bread 190 ,012 4 ozs. hashed pork and potatoes 300 .17 Coffee @ .32 per lb 1 .01 1,175 .260 Oatmeal is a very cheap and nutritious food. One pound yields about 1860 calories. It contains 7% of water, 16% protein, 7% fat, and 67^ carbohydrate, which is chiefly starch. If one wishes to live economically and at the same time healthily, oatmeal could form a large part of the diet, providing one can acquire a liking for it. There is a story told of an Englishman who was vis- iting a Scotchman, and upon being offered a bowl of oatmeal porridge for breakfast, the Englishman ex- claimed, ''My word, friend, I jolly well cawn't eat that bally stuff, you know, we don't eat oats in England, we feed it to our horses." To which the Scot replied thoughtfully, "And that same, mon, is why England has the best horses in the world, while Scotland has the best men in the world." If a man could live one day on a dollar's worth of cod, then he could live at least ten days on a dollar's 62 FOOD EFFICIENCY worth of oatmeal, if they were both the same price. From a nutritive standpoint, if steak is worth 50 cents a pound, then oatmeal is worth $1.00 to $1.50 a pound. MONDAY LUNCH Left-over Pork and Potatoes Same as for breakfast Jam Buttered Toast Tea Calories Cost Pork and potatoes (hashed) 300 .15 SYz ozs. bread 418 .027 2 ozs. milk 40 .006 I oz. butter 225 .03 1 oz. jam 75 .012 Tea @ .48 per lb .005 1,058 .230 Our roast of pork from Sunday lasted until to-day's lunch. Practically nothing is wasted. We use left- overs in hash, stews, soups, salads. Very often people pay no attention to juices of foods, or water in which foods are cooked. Valuable nutrients are often thrown into the sink, when they might be used in a variety of ways, and this loss is usually the salts or ash. Lack of the proper mineral food salts causes derangements of the system, leading to disease or ill health in some form. There's health in vegetables and fruits. There's wealth and health in growing your own. ^ ^ ^ LIVING ON 11^/^ CENTS A MEAL 63 MONDAY DINNER Split-pea Soup Boiled Beef Peanut-butter Bread Biscuits Cornstarch Pudding with Juice and Pulp of Orange Cocoa Calories Cost Split-pea soup 533 .057 6 ozs. beef, chuck @ .22 per lb 300 .08 3^ ozs. biscuits 300 .022 Ay2 ozs. peanut-butter bread 428 .037 4 ozs. whole milk 80 .014 VA ozs. butter 337 .045 Cornstarch pudding 248 .022 6 ozs. (1) orange 65 .025 1 oz. sugar 116 .006 54 oz. cocoa 72 .007 2,479 .315 The split-pea soup was richer than soups usually are, a large plate of it yielding over 260 calories. This soup was made in the water in which the beef had been boiled, and there were added 4 ounces of split peas, 6 ounces potatoes, 1 onion. Soups are usually cheap — this pea soup yielding about 100 calories for one cent — and they can be made to save much valuable food that might otherwise be lost. Note that the cornstarch pudding was also very economical, as one cent's worth yielded more than 100 calories. The pudding contained y^ ounce of corn- starch, 4 ounces of milk, and 1 ounce of sugar. The peanut-butter bread yielded more than 100 cal- ories for 1 cent, so was much cheaper than either the soup or the pudding. Here is the recipe for the bread; 64 FOOD EFFICIENCY Calories Cost 12 ozs. (3 cups) flour 1,200 .06 1 02. (3 teaspoonfuls) baking powder .01 (1 teaspoonful) salt 4 ozs. (% cup) sugar 448 .025 8 ozs. (K cup) peanut butter 1,400 .10 (1) egg 100 .04 8 ozs. (whole milk) 160 .025 3,308 .260 Flour, baking powder, and salt are sifted together. The sugar and peanut butter are added, then the egg, beaten, and the milk. This makes a large loaf. This bread is very rich in protein and fat, for peanut butter contains all the nutrients of the whole peanut. Peanut butter can easily be made at home by run- ning shelled roasted peanuts through the fine knife of the food chopper. Run twice to make fine enough. Nothing need be added except a little salt if pre- ferred. TUESDAY BREAKFAST Stewed Fruit (Peaches and Prunes) Corn Mush Buckwheat Cakes with Bacon Coffee Calories Cost Stewed fruit 264 .028 2 ozs. corn meal @ .05 per lb 200 .007 3% ozs. buckwheat (for pancakes) 343 .017 2 ozs. bacon @ .42 per lb 340 .055 8 ozs. milk @ .11 per qt 160 .027 1 oz. sugar @ .10 per lb 116 .006 14 oz. butter @ .56 per lb 112 .017 2 ozs. maple syrup @ .22 a bottle (20 ounces) 160 .025 5^ oz. crisco @ .32 per lb 100 .01 Coffee @ .32 per lb .015 1,795 .207 LIVING ON IIH CENTS A MEAL 65 TUESDAY LUNCH Cold Beef Peanut Butter Bread Biscuits Milk Coffee Calories Cost 2 ozs. cold beef @ .32 per lb 100 .04 8 ozs. milk @ .11 per qt 160 .022 ZYz ozs. white bread @ .08 a lb. loaf 190 .012 1 oz. nut butter @ .32 per lb 100 02 ^ oz. condensed milk @ .18 per can 47 .007 45^ ozs. peanut butter bread 428 .037 354 ozs. biscuits 300 .022 Tea @ .48 per lb .005 1,325 .165 This meal was very cheap, considering that it con- tained more than the average requirements of protein, in the beef, peanut-buttr bread, white bread, and bia- cuits. Condensed milk is often said to be cheaper than fresh milk, but as a rule, manufactured edibles are more expensive than the raw product. The sugar in condensed milk gives it a higher fuel value per pound, but we must not forget that sugar contains no protein, although it is an excellent food. H yi ^ May happy blessings shower upon the clean cook. W^ •t ^ Untidiness is Satan's dishrag. ^ t ^ 66 FOOD EFFICIENCY TUESDAY DINNER Rice Soup Hooverized Pie Raisin Bread Cocoa Apple Calories Cost Rice soup (made mostly from left- overs) 150 01 Hooverized pie 674 .062 1 oz. sugar @ .10 per lb 116 .006 54 oz. cocoa 72 ,007 10 ozs. milk 200 033 Yi oz. nut butter @ .32 per lb 100 .01 lYi ozs. raisin bread (home made) 114 .007 4 ozs. (1) apple 56 .02 1,482 .155 The Hooverized pie mentioned in the dinner was an economical and well-balanced dish. It was made of pork and cereals baked in a pie crust, made of half white flour and half corn meal. Here are the materials used and the recipe: For the Crust: Calories Cost 3 ozs. (^ cup) white flour 300 .013 3 ozs. (34 cup) corn meal 300 .011 % oz. (25^ teaspoonfuls) baking powder ■ .007 154 ozs. (21^ teaspoonfuls) nut butter 225 .025 (Yz teaspoonful) salt 54 cup water 825 056 For the Filling: 1 oz. rice @ .10 per lb 100 006 1 oz. barley @ .08 per lb 100 .005 1 oz. beans @ .16 per lb 100 .001 6 ozs. pork (med. fat) @ .32 per lb 1,050 .12 6 ozs. potatoes @ .04 per lb 120 .015 4 ozs. onion @ .04 per lb 02 .01 1,472 366 LIVING ON 115^ CENTS A MEAL 67 The whole pie, crust and filling, cost about 22 cents and yielded a total of 2297 calories. The crust is mixed the same as any pie crust. The pork and cereals may be cooked together, and the potatoes, cut small, added when these are about half cooked. After the filling has been cooled and put in the crust in a deep pie pan, the onion, chopped fine, is spread over the filling. This is covered with the top crust and baked in a moderate hot oven 45 minutes, or until the crust is wpll browned. Serve hot. The water in which the meat and cereals are cooked may be used for making the crust, and part of it may be added to the filling. A larger pro- portion of pork or other meat may be used. Summing up for the week, by days, we have the following results : WEDNESDAY Calories Cost Breakfast 1,760 .236 Dinner 2,497 .369 4,257 .605 THURSDAY Breakfast 2,065 .205 Lunch 1.301 .132 Dinner 2,859 .364 6,225 .701 FRIDAY Breakfast 1,340 .201 Lunch 1,427 .180 Dinner 1,692 .260 Evening Lunch 381 ,145 4,840 .786 SATURDAY Breakfast 2,210 .344 Dinner 2,156 .312 Lunch 432 .075 4,798 "jil 68 FOOD EFFICIENCY SUNDAY Breakfast 3,075 .364 Dinner 2,320 .364 5,395 .728 MONDAY Breakfast 1,175 .260 Lunch 1,058 .230 Dinner 2,479 .315 4,712 .805 TUESDAY Breakfast; 1,795 .207 Lunch 1,325 .165 Dinner 1,482 .155 4,502 .527 Calories Cost Wednesday 4,257 .605 Thursday 6,225 .701 Friday 4,840 .786 Saturday 4,798 .731 Sunday 5,395 .728 Monday 4,712 .805 Tuesday 4,502 .527 34,729 $4,883 Reckoning three meals a day for each person, or forty-two for the week for the two, the cost per meal was about 11 J/^ cents. The average calories per per- son per day were 2480. Monday was our highest day in cost — 80 cents— but only 4702 calories were supplied, while Thursday's meals v/ere second lowest in cost and yielded the largest amount of calories. There was a slight gain in weight for the man, the woman's weight remaining about the same. w CHAPTER VI SECOND WEEK Living on 10 Cents Per Meal E skipped Wednesday and started our second week's experiment on Thursday. THURSDAY BREAKFAST Apple Sauce Whole Wheat with Milk Bread and Butter with Jam and Syrup Coffee Calories Cost 6 ozs. apple sauce 84 .04 2 ozs. whole wheat @ .08 per lb 210 .01 2 ozs. sugar @ .10 per lb 232 .012 16^^ ozs. whole milk 325 .055 54 oz. condensed milk 24 .002 4 ozs. bread 304 .02 Yi oz. nut butter 100 .01 1 oz. jam 75 .012 1 oz. syrup 80 .01 Coffee @ .32 per lb .015 1,434 .185 THURSDAY LUNCH For one only Calories Cost 2 ozs. bread 152 .01 IJ^ ozs. peanut bread 142 .01 54 oz. condensed milk 24 .002 318 .022 There's a black pill in sugars and sweets if you eat too much of them. 69 70 FOOD EFFICIENCY THURSDAY DINNER Boiled Pork with Carrots, Potatoes, Onions Raisin Bread with Syrup Tea Calories Cost 8 ozs. pork (med. lean) @ ,40 per lb 800 .20 4 ozs. carrots 40 .02 6 ozs. potatoes 120 .015 2 ozs. onions @ .04 per lb 26 .005 165^ ozs. milk @ .11 per qt 325 .055 8 ozs. raisin bread 622 .042 2 ozs. sugar 232 .012 1 ozs. syrup 80 .012 Tea @. 48 per lb .005 2,245 .366 FRIDAY BREAKFAST Apple Sauce Oatmeal with Milk Buckwheat Cakes with Syrup 1 Boiled Egg Raisin Bread with Nut Butter Coffee Calories Cost 6 ozs. apple sauce 84 .025 35^ ozs. prepared buckwheat flour 343 .017 lYz ozs. syrup 120 .01 1 oz. oatmeal 115 .005 2 ozs. sugar 232 .012 1 oz. nut butter 200 .02 1 oz. raisin bread 76 .005 11 ozs. whole milk 220 .037 54 oz. condensed milk 24 .003 1 oz. egg 100 .04 Coffee @ .35 per lb .015 1,514 Tl89 LIVING ON 10 CENTS A MEAL 71 FRIDAY LUNCH 3 ozs. raisin bread 228 .015 Yi oz. nut butter 100 .01 54 oz. condensed milk 24 .002 Coffee .005 352 .032 FRIDAY DINNER Pickled Herring — Boiled Boiled Potatoes Peanut Bread White Bread Coffee Candy Calories Cost 16 ozs. pickled herring @ .20 per lb 365 .20 13 ozs. potatoes @ .60 per pk. 260 .032 8 ozs. whole milk 160 .027 154 ozs. condensed "liik 119 .015 ZVz ozs. nut butter @ .32 per lb 700 .07 2%, ozs. bread (white) 190 .012 4 ozs. peanut bread 392 *.032 1 oz. lard 250 4 ozs. chocolates 400 .10 Coffee .01 2,836 .498 * The lard used in this dinner was taken from pork used in a previous meal and its cost has already been accoimted for. Herring at 20 cents a pound is not a cheap food, for there is about forty per cent waste. Fresh herring as purchased yields about 375 calories to the pound. Chocolates, even at 40 cents a pound, are an expen- sive food, 10 cents worth yielding about 400 calories, practically none of which are protein calories. EGGS are seldom to be had around New York at 48 cents a dozen, but even at this cheap price, they are very expensive. In this work we reckon 100 calo- 72 FOOD EFFICIENCY ties to an egg regardless of size, but this is more than is generally credited to the average egg. However, eggs, like milk, possess nutritives peculiarly adapted to the human system. The fact that an egg changes into a living chick proves that it contains all the ele- ments of life. Eggs contain almost the same per- centage of water as does the human body — 65%; they contain 13% protein and 9% fat. The yolk of the egg is about one-third fat, and the white is almost pure albumen. The yolk is rich in the most valuable food— salts, iron, sulphur, calcium, magnesium, and phosphorous. The white also contains some fat and phosphorous in smaller proportion. Some people find that eggs disagree with them, but this may be because too much other fat is eaten at the same meal, for it must be remembered that the yolk of the egg is almost one-third fat. This difficulty may be partly remedied by using only the whites, which contain little fat, or they may be well beaten and mixed with fruit juices which help to digest them. The juice of lemon, orange, or grape may be mixed with eggs for weak stomachs. Fresh eggs are always preferable in such cases, but the fuel value of older eggs is practically the same. One method of testing the freshness o£ eggs is to drop them into a brine solution made by mixing two ounces of sale (two heaping teaspoonfuls) with a pint of water. A fresh egg will immediately drop to the bottom. If the egg is three or four days old, the top of the shell will be even with the surface of the water, and an egg three weeks old will float almost above the surface. LIVING ON 10 CENTS A MEAL 73 Reckoning average steak at 50 cents a pound and eggs at 50 cents a dozen, the eggs are more economical. SATURDAY BREAKFAST Apple Sauce Corn Mush with Milk Pork and Potato Hash Buttered Toast with Syrup Cake Coffee Calories Cost 1% ozs. corn meal @ .08 per lb 155 .007 6 ozs. apple sauce 84 .025 13^ ozs. cake 175 .022 3/4 oz. nut butter 150 .015 11 ozs. whole milk 220 .037 1 oz. condensed milk 95 .01 % oz. sugar 58 .003 }4 oz. maple syrup 40 .005 5 ozs. potatoes 100 .012 2 ozs. pork 200 .04 ZYi ozs. bread 190 .012 Tea @. 48 per lb .002 1,467 .190 When serving food, it is better to serve an under portion and a second helping than to serve more than the person can eat, and have some left over. SATURDAY LUNCH Kelloggs Krumbles Raisin Bread Tea Calories Cost 2 ozs. raison bread 152 .01 1 oz. Krumbles 85 .012 2 ozs. milk 40 .007 ^ oz. condensed milk 24 .002 Tea .003 301 .034 74 FOOD EFFICIENCY SATURDAY DINNER Pork Stew Whole Wheat Bread Rice Pudding Raisin Pie The stew contained: Calories Cost 6 ozs. pork, (med. lean) 600 .105 1 oz. barley 100 .005 1 oz. beans 100 .01 corn mush 50 .002 5 ozs. potatoes 100 .012 2 ozs. onions 26 .005 976 .139 Rice pudding: 1 oz. rice @ .12 per lb 100 .007 1 oz. raisins @ .12 per lb 90 .007 1 oz. sugar @ .14 per lb 116 .006 2 ozs. milk 40 .007 346 .027 Raisin pie: (very small) 2 ozs. raisins 180 .014 2 ozs. sugar 232 .012 3 ozs. apples 42 .02 Pie crust 600 .045 1054 .091 2^ ozs. whole wheat bread 212 .012 1 oz. nut butter @ .32 per lb 200 .02 16 ozs. milk 320 .052 732 .084 Total 3108 .341 This was a well-balanced and an economical dinner, well suited for a workingman's family. The meat stew was the most expensive portion, because it supplied the bulk of the protein. All the LIVING ON 10 CENTS A MEAL 75 items of the stew, except the onion, contained protein, and, being cooked in this way, none of the nutrients were lost. We used up a little left-over corn mush. Meat broth always improves the flavor of corn meal. Left-over oatmeal, barley, beans, or stale bread can be used in the same way. The rice pudding was very cheap, but it contained very little protein ; 346 calories of energy cost only two and three-quarter cents. The raisin pie was also cheap, 1054 calories, costing a trifle more than nine cents. This, of course, was home made. The whole dinner cost 34 cents and yielded 3108 calo- ries. At the present high prices, food may be consid- ered exceptionally cheap if one cent buys 100 calories of well-balanced foods. At this rate it would cost the average man about 30 cents a day, and the average woman about 25 cents a day, for food. At present, however, it looks as if the days of 100 calories for one cent are gone forever. To-day's three meals cost 56^^ cents and yielded 4876 calories, more than half of which were supplied in the dinner. Home-made breakfast food may be made by dipping stale bread into molasses and water and then drying it in the warming oven for half a day or more. Then the crisp bread may be easily crushed with the rolling pin or put through the food chopper. Served with cream and sugar, it is very palatable and much cheaper than marketed preparations. 76 FOOD EFFICIENCY SUNDAY BREAKFAST Mixed Fruit Baked Pork and Beans Whole Wheat Bread Nut Butter Coffee Calories Cost Mixed Fruits (1 apple, 1 orange, sugar) 227 .05 4 02S. beans @ .17 per lb 400 .042 3 ozs. fat pork @ .32 per lb 525 .06 54 oz. molasses 45 SYz ozs. whole wheat bread 583 .003 1 oz. nut butter 200 .02 21^ ozs. whole milk 50 .001 1 oz. condenced milk 95 .01 Coffee .015 2125 .210 SUNDAY DINNER Fried Pork Chops with Apple Sauce Fried Potatoes with Onions Rice Pudding Bread and Butter Cocoa Calories Cost 8 ozs. pork chops (medium fat) 1,000 .175 20 ozs. potatoes 400 .05 3 ozs. onions 39 .007 3 ozs. bread 228 .012 Apple sauce 77 .025 1 oz. rice 100 .007 1 oz. raisins 90 .007 10 ozs. milk 200 .032 2 ozs. sugar 232 .012 54 oz. cocoa 72 .01 Yz oz. nut butter 100 .01 2,538 .347 Frying is one of the most wasteful methods of cook- ing, and in the average workman's home it is perhaps LIVING ON 10 CENTS A MEAL 77 the method most commonly used. Unless fried with extreme care in deep fat, much of the fat will evapo- rate and much will be lost by the meat sticking to the pan. When frying steak, the pan should be very hot before placing the steak in it. This heat coagulates the surface of the meat and helps to retain the juices. The steak should be turned often and allowed to get hot through, but not "well done." Pork chops may be cooked in the same way, but they should be well done. Apple sauce, eaten with pork, especially roast pork, aids in its digestion. Calories Cost TO-DAY'S MEALS: Breakfast 2,125 .210 Dinner 2,538 .347 4,663 .557 MONDAY BREAKFAST Stewed Fruit Oatmeal with Milk Bacon and Egg Bread and Butter Tea Calories Cost Sl4 ozs. peaches and prunes 198 .02 1 oz. oatmeal 100 .005 2 ozs. bacon (medium fat) @ .48 per lb 350 .06 1 egg @ .48 per doz 100 .04 3% ozs. bread 266 .017 8 ozs. whole milk 160 .028 1 oz. condensed milk 95 .012 Yz oz. nut butter 100 .01 1 oz. sugar 116 .006 Tea 002 1,485 .20 78 FOOD EFFICIENCY Two ounces of bacon and one egg cost half the price of the entire breakfast, but yielded less than one- third of the total calories. The egg cost eight times as much as the ounce of oatmeal and was perhaps very nearly similar in nutrients. MONDAY LUNCH Bread and Butter Tea Calories Cost 5 ozs. bread, Yz oz. nut butter, tea 480 .037 MONDAY DINNER Stewed Pork Mashed Turnips Baked Potatoes Bread and Butter Bread Pudding Cornstarch Pudding Coffee Calories Cost 4 ozs. pork (medium fat) @ .28 per lb 400 .07 12 ozs. turnips 120 .03 4 ozs. potatoes 80 .01 3 ozs. bread 228 .015 Yz oz. nut butter @ .32 per lb 100 .01 11 ozs. whole milk @ .13 per qt 220 .942 Yz oz. condensed milk 47 .005 1 oz. sugar 116 .006 Whole wheat, bread pudding 1,016 .087 Cornstarch pudding 114 .01 4 oz. (1) apple 56 .02 Coffee @ .32 per lb .01 2,497 .315 The pork was cut in pieces and cooked slowly in a pan with as little water as possible. The juice made a delicious gravy for the turnips and potatoes. The cook did not intend two desserts for this meal, but the male member made a pudding of his own by LIVING ON 10 CENTS A MEAL 79 breaking up some whole wheat bread, and adding nuts, raisins, milk and sugar. Totals for to-day : Calories Cost Breakfast 1,485 .200 Lunch 480 .037 Dinner 2,497 .315 4,462 I52 TUESDAY BREAKFAST Stewed Fruit Whole Wheat with Milk Pancakes with Syrup Bread and Butter Jam Tea Calories Cost S% ozs. peaches and prunes 198 .02 iy2 ozs. whole wheat 157 .007 3 ozs. prepared pancake flour 300 .02 2 ozs. maple syrup 160 .015 2 ozs. white bread 152 .01 1 oz. sugar 116 .006 2 ozs. nut butter 400 .04 % oz. jam 47 .007 8 ozs. whole milk 160 .03 54 oz. condenced milk 47 .005 Tea 002 1,737 .162 Pancakes are a cheap food, and if made right are much liked by most people. When prepared flour is used in making pancakes, the process is so simple that it requires no explanation. The whole wheat at 8 cents a pound was again the cheapest item of our breakfast, one cents' worth yield- ing 210 calories. One cent's worth of sugar at 10 cents a pound yields 186 calories. One cent's worth of butter at 48 cents a pound yields about 75 calories. 80 FOOD EFFICIENCY TUESDAY LUNCH Bread and Butter Cornstarch Pudding Milk Calories Cost 25^ ozs. bread 190 .012 4 ozs. whole milk 80 .015 Yi 02. nut butter 100 .01 Cornstarch pudding, left-over . . . 144 .01 484 .047 TUESDAY DINNER Meat Stew Bread and Butter Cornmeal Doughnuts Cocoa Calories Cost 4 ozs. pork (lean) @ .28 per lb 400 .07 1 oz. beans @ .17 per lb 100 .012 1 oz. barley @ .08 per lb 100 .005 Yz oz. rice @ .12 per lb 50 .007 8 ozs. potatoes @ .04 per lb 160 .02 2 ozs. onions @ 04 per lb 26 .005 10 ozs. whole milk @ .13 per qt 200 .037 4 ozs. white bread 304 .02 Y2 oz. nut butter @ .32 per lb 300 .03 1 oz. sugar 116 .006 Yz oz. cocoa 72 .012 10 ozs. doughnuts 1,022 ..132 2.850 .356 The pork, beans, barley, rice, potatoes, and onions were cooked in a stew, the beans and pork being partly cooked before adding the other items which require less cooking. Our doughnuts were made with corn meal and wheat flour. Only a small portion was made, and those were all eaten at the above meal. Here are the materials used: LIVING ON 10 CENTS A MEAL 81 2 ozs. white flour ^ of a teaspoon baking 1 oz. cornmeal powder 2 ozs. sugar Half an egg 54 oz. butter Fried in Crisco 2 ozs. milk They cost about 13^/^ cents and yielded about 1022 calories. TO-DAY'S TOTALS: Calories Cost Breakfast 1.737 .162 Lunch 484 .047 Dinner 2,850 .356 5,071 .565 WEDNESDAY BREAKFAST Baked Pork and Beans Bread and Butter Tea Calories Cost 4 ozs. beans 400 .042 3 ozs. pork (fat) 408 .052 4 ozs. bread 304 .02 4^ ozs. mUk 90 .015 Yi oz. condensed milk 47 .005 1 oz. nut butter 200 .02 Tea 005 1,449 459 WEDNESDAY LUNCH Crackers and Milk Cheese Calories Cost 8 ozs. milk 160 .030 ly^ ozs. crackers 150 .012 2 ozs. cheese 270 .035 580 .077 A good husband seldom leaves a good cook. 82 FOOD EFFICIENCY WEDNESDAY DINNER Pork Stew Hot Johnny Cake wth Butter and Syrup Nut and Raisin Bread, Whole Wheat Bread Ketchup Crackers Coffee The stew contained: Calories Cost 2 ozs. dried peas 200 .02 8 ozs. potatoes 160 .02 2 ozs. onions 26 .005 2 ozs. medium lean pork 200 .055 1 oz. cornmeal 100 .005 686 .105 Johnny cake 578 .07 1% ozs. maple syrup 160 .017 3 ozs. whole wheat bread 315 .015 1^ ozs. nut butter 300 .03 17 ozs. whole milk @ .11 per qt 340 .06 1 oz. condensed milk 95 .01 1 oz. sugar 116 .006 114 ozs. ketchup 25 .025 1 oz. crackers (sodas) 120 .01 6 ozs. nut and raisin bread 540 .09 Coffee .01 J 3,275 .453 It is unfortunate that a more savory name than "stewing" has not been applied to cooking a combi- nation of foods. If properly done, it brings out the flavor of meat, and the meat juices impart a dehcious flavor to vegetables or cereals cooked with it. But in spite of this fact the mere word "stew" is enough to spoil some people's appetites. THE POTATO is generally supposed to be defi- cient in protein, containing from 2 to 2.5%, 18% to 20% carbohydrates, practically no fat, and about 1% LIVING ON 10 CENTS A MEAL 83 ash and 75 to 79% water. The total fuel value per pound of potatoes is about 378 calories. Sweet pota- toes contain practically the same nutriment as white potatoes, and, in addition, about 5 to 8% of sugar, which gives them a fuel value of 558 calories per pound. The ash of the potato is especially valuable to older persons with acid blood, but much of this ash or salts may be lost in cooking or removed with the peel, as it lies just under the skin of the potato. Protein and starch may also be lost in cooking, particularly if the potato is first peeled, then cut up and cooked in water. By this method of cooking as much as one- third of the total nutriment of the potato may be lost. This means that if you spend $3.00 for a bag of pota- toes you may waste one dollar's worth in the cooking. Boiling, steaming, or baking the potatoes in their skins will save most of the nutrients that would other- wise be lost. If mashed potatoes are desired, first boil the potato in its jacket, then peel and mash in the usual way. This will save the nutrients and give your potatoes a richer flavor. Baked potatoes should be broken open as soon as cooked to let the steam escape and prevent sogginess. Keep warm until ready for use. If peeled potatoes are soaked for several hours before cooking, 25% of their protein is wasted. Only 1% of the protein and 3% of the ash is lost when boiled in their jackets. In baked potatoes the starch is more thoroughly cooked than in boiled, as the tem- perature of the oven is usually several degrees hotter than boiling water. The salts, or ash, of the potato constitute nearly 84 FOOD EFFICIENCY 5% of its dry substance, and are chiefly potash. Those alkaline salts are very important in maintaining the alkaline condition of the blood, which is essential to good health and resistance to disease. Meats contain an excess of acid, so the alkaline salts of vegetables are needed to balance the diet. In a bulletin on "Foods and Food Values," issued by the Dairy and Food Department of the State of Mich- igan, there is an excellent article on the potato cred- ited to Dr. J. H. Kellogg, Superintendent of the Battle Creek Sanitarium. This bulletin quotes Dr. Kellogg as one of the greatest authorities on food in the world. The article contains a table of comparison showing the total nutritive value of the potato compared with some other foods. One pound of baked potato is equivalent to 1^4 pounds of boiled potato, which shows that a very large percentage of the potato may be wasted in cooking. Other comparisons are as follows: One pound of baked potato is equal to: is^ ibs. boiled potato 8 eggs SVs ozs boiled beef 9 pts. baked b:a:i3 1 lb. chicken 7 ozs. bread 15^ lb. cod fish 134 pts. oatmeal mush 2% pts. oysters, solids 1 lb. bananas 4 pts. clams in shell 1 lb. cooked green peat 4% pts. beef juice 5 ibs. tomatoes 5 lbs. turnips cooked 1^4 pts. whole milk 6J/2 lbs. cucumbers Sweet potatoes should be slowly baked to give the best results. About 60% of the ash of the potato is potash, but it contains very little iron, calciimi, and phosphorous. It must be remembered that those elements are par- LIVING ON 10 CENTS A MEAL 85 ticularly needed for growing children. If we figure the potato at three cents a pound, which would be equal to $1.80 a bushel, and compare it in price with some other foods, based on the com- parison of the above table, eight eggs at 60 cents a dozen would cost 40 cents, or fourteen times more than one pound of potato, while they contained the same nutriment. Compared with milk at 12 cents a quart, the potato is less than half the price based on the total nutritive value. The potato is also deficient in fat, for it contains practically none. But its lack in protein and fat is more than offset in the value of its alkaline salts and the nutritious value of its starch. The starch of the potato is more easily digested than meat or the starch of cereals. The Irish nation is remarkable for its longevity, there being ten times as many centenarians in Ireland as there are in England, and there is no doubt but that the diet of the Irish is responsible for much of their long life. Potatoes, milk, and oatmeal have long formed the bulk of the Irish diet. The health of the average American would undoubt- edly be improved to a very great extent if he would reduce his consumption of meat and sugar and eat more potatoes, whole wheat, peas, beans, milk, eggs, oatmeal, and com meal. We should remember that the potato is short in fat, lime, and protein, so when our diet contains a large proportion of potatoes, we should make up the defi- ciency with meat, eggs, butter, milk, nuts, peas, beans. Each of these foods contains some nutrient lacking in 86 FOOD EFFICIENCY the potato. The average adult requires about 14 grains of lime per day, and this is the amount contained in a pint of milk. Peas and beans contain about eight grains of lime to the pound. There is reasonable ground to assume that an in- creased consumption of potatoes would lessen the fol- lowing diseases: constipation, which is the source of many ills; gout, rheumatism, arteriosclerosis, or hard- ening of the arteries, Bright's disease, heart disease, apoplexy, anemia, diabetes; and we might well in- clude most contagious diseases, for a healthy body can resist many contagious diseases that would be fatal to a weakened system, TOTALS FOR WEEK THURSDAY Calories Cost Breakfast 1,434 .185 Lunch 318 .022 Dinner 2,245 .366 / 3,997 .573 FRIDAY Breakfast 1,514 .189 Lunch 352 .032 Dinner 2,836 .498 4,702 .719 SATURDAY Breakfast 1,467 .190 Lunch 301 .034 Dinner 3,108 .341 4,876 .565 SUNDAY Breakfast 2,125 .210 Dinner 2.538 .347 4,663 .557 LIVING ON 10 CENTS A MEAL 87 MONDAY Breakfast 1,485 .200 Lunch 480 .037 Dinner 2,497 .315 4,462 .552 TUESDAY Breakfast 1,737 .162 Lunch 484 ,047 Dinner 2,850 .356 5,071 .565 WEDNESDAY Breakfast 1,449 .159 Lunch 580 .077 Dinner 3,275 .453 5,304 .689 Thursday 3,997 .573 Friday 4,702 .719 Saturday 4,876 .565 Sunday 4,663 .557 Monday 4,462 .552 Tuesday 5,071 .565 Wednesday 5,304 .689 33,075 $4,220 Last week our meals cost $4.88 and yielded 34,729 calories. This week the cost was $4.22 and the calo- ries were 33,075, more than 1400 calories less than last week, while the cost was about 53 cents less, mak- ing it a little more than 10 cents per meal Bad cooking makes bad temper. Bad temper is poison. ^ •t •» It's a hard task to make sickness and happiness live together. CHAPTER VII THIRD WEEK LIVING ON 9 CENTS PER MEAL SUNDAY BREAKFAST Stewed Fruit Rolled Oats with Milk Buckwheat Cakes with Syrup Bread and Butter Cofitee Calories Cost 1 02. rolled oats 100 .005 4 ozs. prepared buckwheat flour 392 .020 1 oz. stewed fruit 36 .005 \% ozs. sugar 174 .009 IJ^ ozs. nut butter 300 .03 lYi ozs. bread 114 .007 1 oz. condensed milk 95 .012 10 ozs. whole milk 200 .04 2 ozs. maple syrup 160 .02 Coffee .01 1,571 .158 ROLLED PANCAKES "lY/TAKE pancakes in the usual way. As soon as each is taken from the griddle, spread with butter and then jelly of whatever flavor desired. Then roll them up like a jelly roll, and keep hot until ready to serve. SUNDAY DINNER Beef Stew Nut and Raisin Bread Rye Bread Oatmeal Muffins Tea 88 LIVING ON 9 CENTS A MEAL 89 The beef stew contained : Calories Cost 6 ozs. beef, medium lean 300 .08 1 oz. beans 100 .01 2 ozs. barley 200 .01 1 oz. rice 100 .007 1 oz. onion 13 .002 4 ozs. potatoes 80 .01 2 ozs. rye bread 152 .01 6 ozs. nut and raisin bread 540 .09 13 ozs. whole milk 260 .05 Yz oz. condensed milk 47 .005 2 ozs. sugar 232 .012 2 ozs. nut butter 400 .04 15^ ozs. ketchup 25 .025 6 oatmeal muffins 740 .057 3,189 .408 Stew is certainly not considered a classy Sunday dinner, but this week we are not considering "class." We are trying to reduce the cost to a minimum and at the same time have nutritious, appetizing food. BARLEY at eight cents a pound is very cheap. Like most other cereals, its fuel value is about 1650 calories to the pound. The coarse, dark barley usually contains more of the ash and is, therefore, a better food. Barley meal and barley flour contain over 25^% of ash and make bread or biscuits of excellent flavor. It is a shame that there is such a prejudice against its dark color. Barley flour contains about five times as much ash as fine wheat flour. Barley ash contains 20% potash and 2]^% lime. ^ •£ W^ Don't handicap a tasty dish with a shabby dress. Good looks go a long way with food. 90 FOOD EFFICIENCY MONDAY BREAKFAST Apple Sauce Corn Meal Mush with Milk Oatmeal Muffins Coffee Calories Cost ^% ozs. apple sauce 139 .025 1 oz. cornmeal 100 .005 9 ozs. whole milk 180 .032 1% ozs. sugar 174 .009 Yz oz. nut butter 100 .01 1 oz. bread 76 .005 1 oz. condensed milk 95 .01 6 oatmeal muffins 740 .057 Coffee .01 1.604 .163 These oatmeal muffins are exceptionally cheap, cost- ing slightly less than one cent each, and yieldmg 123 calories each. They are also fairly well balanced, as they contain fat, protein, and carbohydrate. One rea- son for their cheapness was that the egg was cracked and bought for one cent. But even allowing the usual price for eggs, these muffins would still be about 100 calories for one cent. Here is the recipe: 214 ozs. (34 cup) oatmeal 2 ozs. sugar 4 ozs. (1 cup) wheat flour J/^ teaspoon salt 1 egg 1 teaspoon baking powder 14 pint milk Mix the oatmeal flour, sugar, salt, and baking pow- der. Work the lard into the dry ingredients. Then add the egg, beaten, and the milk. Bake in muffin tins about 15 minutes in hot oven. System is the helm of the ship of good luck. LIVING ON 9 CENTS A MEAL 91 MONDAY LUNCH Fried Potatoes Bread and Butter Chocolates Tea Calories Cost 8 ozs. potatoes 160 .02 3 ozs. bread 228 .015 3 ozs. whole milk 60 .01 1 oz. Crisco (to fry potatoes) 200 .02 Tea .002 648 .067 MONDAY DINNER Bread and Milk and Sugar Biscuits Baked Rice Cocoa Calories 9 ozs. bread 684 24 ozs. milk 480 3 ozs. sugar 348 1 oz. nut butter 200 3 ozs. biscuits 200 2 ozs. rice 200 ^/i oz. cocoa 72 2,184 .213 MONDAY LUNCH Biscuits with Butter and Syrup Cocoa Calories 6 biscuits 400 Yi oz. nut butter 100 1 oz. sugar 116 3 ozs. milk 60 V/z ozs. maple syrup 120 54 oz. cocoa 38 834 .069 92 FOOD EFFICIENCY This was a meatless day for us, and we had very little other food to take its place, except the milk, of which we used about 39 ounces (almost one quart and half a pint), besides what was contained in the biscuits. We ate our second lunch after coming from the theatre, and this lunch, which cost less than seven cents, yielded 834 calories, but like our other meals of to-day it contained very little protein. Most of the protein we consumed to-day was in the milk, which contained about 1% ounces, so that we were very much below the average daily requirement of 1 to 4 ounces per person. In meals like to-day's there should be peas or beans or nuts or cheese to take the place of meat or fish. Still many dietetic experiments have shown that a healthy man may continue in normal condition for a long time on bread and milk. MILK is a perfect food for infants, but is not suffi- cient for adults. Its fuel value is almost 325 calories to the pint. Whole milk is about 87% water, with 4% fat, a little over 3% protein, 5% carbohydrates, and 7/10 of 1% ash. Skimmed milk has the same nutrients as whole milk except the fat, which reduces its fuel value to almost half that of whole milk. Buttermilk also contains most of the nutrients of whole milk, minus the fat, and has a slightly lower fuel value than skimmed milk. The average adult body requires about 14 grains of lime per day to keep the bones and teeth in repair. It is said that one of the great causes of bad teeth is lack of lime. One pint of whole or skimmed milk LIVING ON 9 CENTS A MEAL 93 contains 14 grsiins of lime, enough for the average adult, but not for growing children. TUESDAY BREAKFAST Whole Wheat with Milk and Sugar Buckwheat Pancakes with Butter and Syrup Bread and Butter Coffee Calories Cost 114 ozs. whole wheat 157 .007 4 ozs. prepared buckwheat 392 .02 1% ozs. sugar 174 .009 6 ozs. whole milk 120 .022 % oz. condensed milk 47 .005 3 ozs. maple syrup 240 .03 Yz oz. nut butter 100 .005 1 oz. bread 76 .005 Coffee @ .36 per lb .015 1.306 .118 TUESDAY LUNCH Stewed Fruit Bread and Milk with Syrup Coffee Calories Cost 1 oz. bread 76 .005 2 ozs. syrup 160 .01 2^^ ozs. whole milk 50 .01 2 ozs. stewed fruit 72 .01 Coffee .01 358 .045 TUESDAY DINNER Beef Stew Bread Pudding Corn Muffins Coffee For beef stew: 94 FOOD EFFICIENCY Calories Cost 4 ozs. boiling beef @ .20 per lb 200 .05 4 ozs. barley 400 .02 5 ozs, potatoes 100 .012 2 ozs. onions 26 .005 726 .087 3 ozs. bread 228 .015 19 ozs. whole milk 380 .07 Yi oz. condensed milk 47 .005 2 ozs. sugar 232 .012 2^ ozs. dairy butter @ .50 per lb 563 .08 6 ozs. corn muffins 735 .072 Coffee .007 2,911 .348 To-day's totals: Breakfast 1,306 .118 Lunch 358 .045 Dinner 2,911 .348 4,575 .511 To-day's breakfast was another of our cheaper meals, less than eleven cents, yielding 1306 calories. We got tired of nut butter and indulged in the more expensive article. No manufactured product can equal the genuine dairy butter, either in flavor or wholesomeness. Although it might be easy to manu- facture a butter substitute with a fuel value as high or higher than dairy butter, no substitute has so far equalled the genuine in flavor. Dairy butter is the most easily digested of all fats. WEDNESDAY BREAKFAST Stewed Fruit Rolled Oats with Milk Corn Muffins Toast Tea LIVING ON 9 CENTS A MEAL 95 Calories 4 ozs. peaches and prunes 144 1 oz. oatmeal 115 9 ozs. whole milk 180 1 oz. condensed milk 95 1 oz. sugar 116 1% ozs. dairy butter @ .50 per lb 337 3 ozs. bread 228 4 ozs. corn muffins 490 Tea 1,705 .190 WEDNESDAY LUNCH Cake and Cocoa Calories lOJ/^ ozs. home-made cake 1,085 1 oz. sugar 116 95^2 ozs. whole milk 190 5^ oz. cocoa 72 1,463 .163 WEDNESDAY DINNER Boston Baked Pork and Beans Whole Wheat Biscuits Boiled Rice Bread and Butter Coffee Calories 6 ozs. beans 600 4 ozs. fat pork 700 1 oz. molasses 80 2 ozs. rice 200 2 ozs. bread 152 % oz. dairy butter 112 2 ozs. sugar 232 7% ozs. whole milk 150 1 oz. condensed milk 95 5 whole wheat biscuits 350 Coffee 2.671 .281 96 FOOD EFFICIENCY To-day's totals: Breakfast 1,705 .190 Lunch 1,463 .163 Dinner 2,671 .281 5,839 .634 THURSDAY BREAKFAST Apple Sauce Corn Meal Mush Whole Wheat Biscuits with Butter and Syrup Tea Calories Cost 1 oz. corn meal mush 100 .005 5 ozs. whole wheat biscuits 350 .027 8 ozs. whole milk 160 .028 54 oz. condensed milk 47 .005 Yz oz. sugar 58 .003 y^ oz. dairy butter @ .48 per lb 112 .015 4 ozs. apple sauce 124 .02 Yz oz. syrup (com) 37 .003 Tea .002 988 .108 THURSDAY LUNCH Bread and Butter Cocoa Calories Cost V/i ozs. milk 170 .03 V/z ozs. sugar 174 .009 1 oz. dairy butter 225 .032 4 ozs. bread 304 .02 Yz oz. cocoa 72 .01 945 .101 THURSDAY DINNER Beef Stew Bread Pudding Coffee LIVING ON 9 CENTS A MEAL 97 Calories Cost Boiled together: 4 ozs. boiling beef (med. fat) @ .20 lb 250 .05 1 oz. barley 100 .005 1 oz. rice 100 .007 1 oz. beans 100 .011 1 oz. peas 100 .01 4 ozs. potatoes 80 .01 8 ozs. ruta-bagas 68 .025 798 .118 6 ozs. bread 456 .03 13 ozs. whole milk 260 .05 3 ozs. sugar 348 .018 Yz oz. dairy butter @ .51 per lb 112 .016 ^ oz. condensed milk 24 .002 Coffee .01 1,998 .244 Ruta-bagas and turnips have 62% water and 30% refuse. Their fuel value is little more than one-third that of potatoes. In our dinner half a pound cost 2J^ cents and yielded only 68 calories. FRIDAY BREAKFAST Stewed Fruit Whole Wheat Buckwheat Cakes with Maple Syrup Coffee Calories Cost 3 ozs. stewed fruit 108 .015 1% ozs. whole wheat 157 .007 4 ozs. prepared buckwheat flour 392 .02 2 ozs. maple syrup 160 .02 ^ oz. dairy butter 112 .017 14 oz. sugar 58 .003 8 ozs. whole milk 160 .03 % oz. condensed milk 24 .002 Coffee .01 1.171 .124 98 FOOD EFFICIENCY FRIDAY LUNCH Bread and Butter Soda Crackers Jam Apple Cocoa Calories Cost 6 ozs. bread 456 .03 2 ozs. dairy butter 450 .065 3% ozs. soda crackers @ .16 per lb 420 .035 B^A ozs. whole milk 170 .03 1 oz. sugar 116 .006 1 oz. peanut butter 175 .012 5 ozs. raspberry jam 375 .062 54 oz. cocoa 72 .005 4 ozs. (1) apple 56 .02 2,290 .265 FRIDAY DINNER Baked Noodles with Cheese Plain Boiled Rice with Milk and Sugar Bread and Butter Syrup Tea Calories Cost 2 ozs. noodles 208 .032 2 ozs. cheese 270 .035 2 ozs. rice 200 .015 16 ozs. whole milk 320 .06 5^ oz. condensed milk 47 .005 1 oz. sugar 116 .006 354 ozs. bread 266 .017 VA ozs. dairy butter 337 .05 1/2 oz. corn syrup 37 .002 Coffee .01 1,801 .232 SATURDAY BREAKFAST Stewed Prunes Oatmeal with Milk Bread and Butter Coffee LIVING ON 9 CENTS A MEAL 99 Calories Cost 2 ozs. prunes 76 .01 1 oz. oatmeal US .005 SVi ozs. bread 418 .027 V/i ozs. butter 337 .05 SVi ozs. whole milk 170 .03 % oz. condensed milk 24 .002 1 02. sugar 116 .006 Coffee 015 1*1256 .145 SATURDAY DINNER Boiled Rice with Milk and Sugar Bread and Butter Crackers Jam Tea Calories Cost 2 ozs. rice 200 .015 2 ozs. crackers 240 .02 934 ozs. bread 722 .047 2]4 ozs. dairy butter 562 .08 3^ ozs. jam 263' .045 1 oz. sugar 116 .006 28 ozs. whole milk 560 .10 54 oz. condensed milk 47 .005 Tea .002 2.710 .320 TOTALS FOR WEEK SUNDAY Calories Cost Breakfast 1,571 .158 Dinner 3,189 .408 4,760 .566 MONDAY Breakfast 1,604 Lunch 648 Dinner 2,184 Evening Lunch 834 5,270 100 FOOD EFFICIENCY TUESDAY Breakfast 1,306 .118 Lunch 358 .045 Dinner 2,911 .348 4 575 511 WEDNESDAY Breakfast 1,705 .190 Lunch 1,463 .163 Dinner 2,671 .281 5,839 .634 THURSDAY Breakfast 988 .108 Lunch 945 .101 Dinner 1,998 .244 3,931 .453 FRIDAY Breakfast 1,171 .124 Lunch 2,290 .265 Dinner 1,801 .232 5,262 .621 SATURDAY Breakfast 1,256 .145 Dinner 2,710 .320 3,966 .465 The cost of our meals the first week was $4.85 ; the second week $4.32, and the third week, just finished, $3.76, or about 9 cents per meal. At this same rate it would cost an average family of five about $10.10 a week for food. ^ ^o ^Z The woman who is more particular about the ap- pearance of her kitchen than she is about that of her parlor is seldom seen in a divorce court. Cleanliness is the faithful servant of happiness. LIVING ON 9 CENTS A MEAL 101 RESULTS FOR THREE WEEKS FIRST WEEK: Calonea Coat Wednesday 4,257 .611 Thursday 6,225 .701 Friday 4,740 .785 Saturday 4,782 .731 Sunday 5,405 .728 Monday 4,702 .805 Tuesday 4,412 .485 34.523 $4,846 For Two: Calories Coat Per day 4,932 $ .692 For one: ^ ,.. Per meal 822 $.115 SECOND WEEK: Thursday 3,997 .569 Friday 4,702 .719 Saturday 4,871 .565 Sunday 4,665 .558 Monday 4,472 .652 Tuesday 5,071 .565 Wednesday 5,302 .689 33,080 $4,317 For Two: Calories Cost Per day 4,726 $ .617 For one: Perineal 788 $.103 THIRD WEEK: Sunday 4,760 .566 Monday 5,270 .512 Tuesday 4,575 .511 Wednesday 5,839 .634 Thursday 3,931 .453 Friday 5,262 .621 Saturday 3,966 .465 33,603 $3,762 102 FOOD EFFICIENCY For Two: Calories Cost Per day 4,800 $ .537 For one: Per meal 800 $ 0.9 During the first week the man, who was slightly under his normal weight, gained about three pounds. The woman remained about the same. The total calo- ries averaged a little over 4900 per day for the two. Don't let your palate "sass" you back; make it like what's good for you. To win the race of life, eat your meal at meal hour. To work when you should eat is to neglect your work. •? *e I? Chew more and eat less. Gulping down your food with little chewing means that much is wasted. K K «( No careless person can avoid hard luck. CHAPTER VIII LIVING ON 12^ CENTS PER MEAL A Record for the Week Beginning March 31, 1919 TI/TORE than a year elapsed after we made our last food test, and a few changes in prices had taken place since then. In this test meals that cost 12^ cents each yielded about 623 calories, while in the third week of our first experiment, meals costing 9 cents each 5aelded about 800 calories. MONDAY BREAKFAST Wheat Cakes with Butter and Molasses Coffee Calories Cost 4 ozs. pancake flour @ .12 per lb 392 .030 1 oz. butter @ .69 per lb 225 .042 1 oz. molasses @ .40 per qt 64 .007 Yi oz. sugar @ .10 per lb 58 .003 5 ozs, fresh milk @ .12 per qt 100 .02 Yz oz. Evaporated milk @ .15 per lb. can.. 20 .005 Coffee @ .32 per lb .01 863 .117 MONDAY LUNCH Left-Over Potatoes Fried in Crisco with Egg Bread and Butter Apple Pie Tea 103 104 FOOD EFFICIENCY Calories Cost 12 02S. potatoes @ .35 per pk. 240 .017 1 egg @ .53 per doz 100 .042 7 ozs. apple pie @ .07 for small pie 560 .05 5^ oz. Crisco @ .30 per lb. can 100 .01 2 ozs. bread @ .08 per lb 152 .01 Yz oz. butter @ .69 per lb 112 .022 214 ozs. fresh milk @ .12 per qt 50 .01 f^ oz. Evaporated milk @ .06 per 6-oz. can 25 .005 Tea @ .45 per lb .004 1,339 .170 MONDAY DINNER Beef Stew with Vegetables Bread and Butter Bread Pudding Calories Cost Beef Stew: 8 ozs. boiling beef @ .45 per lb 400 .220 8 ozs. potatoes @ .35 per pk 160 .013 2% ozs. onions @ .04 per lb 33 .004 % oz. rice @ .15 per lb 50 .005 54 oz. barley @ .12 per lb 50 .003 693 .245 2H ozs. bread @ .08 per lb 190 . .012 ^^ oz. sugar @ .10 per lb 58 .003 12 ozs. fresh milk @ .12 per qt 240 .050 1 oz. ketchup @ .18 per 18-oz. bottle. .. .. 17 .022 1 oz. Horseradish @ .10 per 8-oz. bottle.. 14 .012 Bread pudding 335 .055 1,547 399 ^ ^ " Rust eats away good material, from rusting. Exercise keeps you LIVING ON 12^ CENTS A MEAL 105 TUESDAY BREAKFAST Boston Baked Beans with Pork Bread and Butter Coffee Calories Cost 3 ozs. small beans @ .10 per lb 300 .020 3 ozs. fat pork @ .50 per lb 600 .094 ^ oz. molasses @ .40 per qt 32 .002 2 ozs. bread @ .08 per lb 152 .010 1 oz. sugar @ .10 per lb 116 .006 6 ozs. fresh mUk @ .12 per qt 120 .022 1 oz. evaporated milk @ .16 per can 49 .01 Coffee @ .32 per lb .01 1,369 .174 TUESDAY LUNCH Bean and Potato Hash Bread and Butter Cocoa Calories Cost 8 ozs. potatoes @ .35 per pk. 160 .012 54 oz. Crisco @ .30 per lb 50 .005 3 ozs. beans @ .10 per lb 300 .04 2 ozs. bread @ .08 per lb 152 .01 1 oz. butter @ .69 per lb 225 .042 1 oz. sugar @ .10 per lb 116 .006 10 ozs. milk @ .12 per qt 200 .037 54 oz. cocoa @ .40 per lb 36 .002 Bread pudding 165 .03 1,404 .184 TUESDAY DINNER Beef Stew with Noodles Bread and Butter Rice Pudding Tea 106 FOOD EFFICIENCY Calories Cost 6 02S. boiling beef @ .45 per lb 400 .170 8 ozs. potatoes @ .35 per pk 160 .012 2 ozs. onions @ .04 per lb 26 .005 1 oz. noodles @ .29 per lb 104 .020 2 ozs. bread @ .08 per lb 152 .010 Yi oz. butter @ .69 per lb 112 .022 9 ozs. fresh milk @ .12 per qt 180 .037 Yz oz. evaporated milk @ .16 per lb 24 .005 Yi oz. sugar @ .10 per lb 58 .006 Rice pudding 245 .007 Tea 005 1.461 .299 TUESDAY EVENING LUNCH 1 orange 1 apple . Calories . 52 . 77 129 Cost .025 .060 .085 WEDNESDAY BREAKFAST Rolled Oats with Milk Bread and Butter Coffee Calories Cost 1 oz. rolled oats @ .09 per lb 115 .005 1% ozs. sugar @ .10 per lb 174 .009 9 ozs. milk, fresh, @ .11 per qt 180 .033 14 oz. evaporated milk @ .16 per lb 24 .005 1 oz. butter @ .71 per lb 225 .044 3 ozs. bread @ .08 per lb 228 .015 Coffee @ .32 per lb .01 946 .121 WEDNESDAY LUNCH Barley and Potatoes Cooked in Left-over Meat Broth Bread and Butter Cocoa LIVING ON 12^ CENTS A MEAL 107 Calories Cost 2 ozs. barley @ .12 per lb 200 .015 4 ozs. potatoes @ .35 per pk 80 .007 13A ozs, bread @ ,08 per lb 133 .008 Yi oz. butter @ .71 per lb 113 .022 1 oz. sugar @ .10 per lb 116 .006 12 ozs. milk @ .11 per qt 240 .045 54 02. cocoa @ .40 per lb 72 .012 "954 Tll5 WEDNESDAY DINNER Smoked Ham Fried Potatoes Pickled Beets Bread and Butter Chocolate Pudding with Orange Juice Buttermilk Fresh Milk Calories Cost 16 ozs. potatoes @ .35 per pk 320 .023 8 ozs. smoked ham @ .54 per lb 800 .27 354 ozs. bread @ .08 per lb 280 .018 54 oz. butter @ .71 per lb 112 .022 14 oz. sugar @ .10 per lb 58 .003 8 ozs. fresh milk @ .11 per qt 160 .03 % oz. evaporated milk @ .16 per lb 25 .005 4 ozs. pickled beets @ .24 per lb 46 .06 SYi ozs. orange (1) 53 .025 8 ozs. buttermilk @ .11 per qt 82 .03 Chocolate pudding 237 .025 2,173 .511 Barley and potatoes cooked in left-over meat broth made quite a substantial lunch to-day at a very rea- sonable cost. But the smoked ham for our dinner was very expensive. One cent's worth of this ham at 54 cents per lb. yielded less than 30 calories of energy. Another very expensive article of the dinner was the pickled beets, which cost six cents for four ounces, and this yielded only about 46 calories of energy. However, pickles and condiments are never eaten for their economical nutritive value, but because they 108 FOOD EFFICIENCY Stimulate the appetite, or for the acids and salts they contain. The ash of beet is rich in chlorin and sodium. The chocolate pudding was cheap, one cent's worth 3delding almost 100 calories. One person had a glass of buttermilk and the other a glass of sweet milk. Note the difference between the buttermilk and fresh milk. They both cost the same, 11 cents per quart. Eight ounces of the whole milk yielded 160 calories of energy while eight ounces of the buttermilk yielded only about 82 calories or half as much. The butter- milk contains almost the same nutrients as whole milk, with the exception of fat that has been con- verted into butter, which accounts for the difference in calorific value. THURSDAY BREAKFAST Corn Muffins with Butter and Molasses Coffee Calories Cost 3 corn muffins 495 .063 Yi oz. butter @ .71 per lb 112 :022 ^ oz. molasses @ .40 per qt 32 .005 % oz. sugar @ .10 per lb 58 .003 3 ozs. fresh milk @ .11 per qt 60 .01 54 oz. evaporated milk @ .16 per lb 12 .002 Coffee @ .32 per lb .012 "769 "im THURSDAY LUNCH Fried Potatoes Toast Orange Crxillers Milk Coffee LIVING ON UVi CENTS A MEAL 109 Calories Cost 5 ozs. potatoes @ .35 per pk 100 .007 2 ozs. bread @ .08 per lb 152 .01 9 ozs. fresh milk @ .11 per qt 180 .03 6 ozs. orange (1) 63 .033 3 crullers (small) 500 .03 Coffee @ .32 per lb .005 995 .115 THURSDAY DINNER Stewed Veal Potatoes Bread and Butter Corn Muffins Chocolate Pudding Tea Calories Cost 8 ozs. veal (medium fat) @ .32 per lb 400 .16 10 ozs. potatoes @ .35 per pk 200 .014 3 ozs. bread @ .08 per lb 228 .015 54 oz. butter @ .71 per lb 112 .022 12 ozs. fresh milk @ .11 per qt 240 .04 % oz. evaporated milk @ .16 per lb 25 .005 1 corn muffin 165 .021 Chocolate pudding 118 .012 Tea @ .45 per lb .005 5 ozs. Cocolate almonds @ $1.00 per lb... 625 .25 2,113 .544 Veal, on the average, has a lower food value than beef, so that when beef and veal are the same price per pound, veal is more expensive. But as a rule butchers charge more per pound for veal than they do for beef, considering both on the average. The veal we used in to-day's dinner cost only 32 cents per pound, and we considered it good value as we had better than the average cut. Note how expensive is candy. 625 calories for 25 cents, and this with very little protein. Although we included it with the dinner's list, it was not eaten un- til later. 110 FOOD EFFICIENCY FRIDAY BREAKFAST 1 Orange Sliced Wheat Farina with Milk Coffee Calories Cost 1 oz. wheat farina @ .16 per lb 100 .01 11 ozs. fresh milk @ .11 per qt 220 .036 '% oz. evaporated milk @ .16 per lb 25 .005 2 ozs. sugar @ .10 per lb 232 .012 5 ozs. orange (1) 53 .033 Coffee @ .32 per lb .005 630 .101 Wheat farina, or middlings, has practically the same food value as wheat flour. On the farm we used to know it as "shorts." When the wheat was ground by the old stone process, it was sifted in a revolving cyl- indrical sieve. One end of this sieve was very fine and it gradually became coarser towards the other end, and so we had the finer flour, the "shorts," and the bran. There are a number of preparations in the market, known by different trade names, which are made from "middlings" or "shorts." Most of these are partly cooked. The old-fashioned porridge we made from our "shorts" required about one hour's cooking. FRIDAY LUNCH Milk Toast Buttered with Molasses Coffee LIVING ON 125^ CENTS A MEAL 111 Calories Cost 6^ ozs. bread @ .08 per lb 495 .032 10 ozs. fresh milk @ .11 per qt 200 .033 Yi oz. evaporated milk @ .16 per lb 24 .005 lYz ozs. butter @ .71 per lb 337 .066 J4 oz. molasses @ .40 per qt 32 .005 Coffee @ .32 per lb .005 1.203 .152 FRIDAY DINNER Fresh Mackerel Fried in Crisco Macaroni and Cheese Potatoes Apples Buttermilk Tea Calories Cost 16 ozs. mackerel @ .25 per lb 368 .25 8 ozs. potatoes @ .35 per pk 160 .011 16 ozs. fresh milk @ .11 per qt 320 .053 Yi oz. Crisco @ .30 per lb 100 .018 Ya oz. evaporated milk @ .16 per lb 12 .002 Tea @ .48 per lb .002 3 ozs. macaroni 312 .114 8 ozs. apples (2 small) 112 .05 8 ozs. buttermilk @ .11 per qt 82 .028 1,466 "isis Fresh mackerel (whole), at 25 cents a pound, is little, if any, cheaper than good steak at 50 cents a pound. SATURDAY BREAKFAST Milk Toast with Butter and Molasses Coffee 112 FOOD EFFICIENCY Calories Cost 4 ozs. bread @ .08 per lb 304 .02 16 ozs. fresh milk @ .11 per qt 320 .053 54 oz. evaporated milk @ .15 per lb 24 .005 Yi oz. butter @ .71 per lb 113 .022 1 oz. sugar @ .10 per lb 116 .006 Yi oz. molasses @ .40 per qt 32 .005 Coffee @ .32 per lb .010 909 .121 SATURDAY LUNCH Hot Veal Broth with Eggs Buttered Toast Cocoa Calories Cost Left-over veal broth 30 1 egg @ .48 per doz 100 .04 SYz ozs. bread @ .08 per lb 266 .017 1 oz. butter @ .71 per lb 225 .044 17 ozs. fresh milk @ .11 per qt 340 .056 % oz. sugar @ .10 per lb 58 .003 li oz. cocoa @ .40 per lb 72 .012 1,091 .172 This was a simple and nutritious meal, easily pre- pared, and would be relished by most people. Some left-over veal broth was brought to the boiling point and poured over a beaten egg. Into this was dipped pieces of buttered toast. This makes a splendid meal for invalids or persons with lean appetites, SATURDAY DINNER Hot Beef Broth with Two Eggs and Milk Buttered Toast Baked Macaroni Baked Potatoes Pickled Beets Bread Pudding Tea LIVING ON UVz CENTS A MEAL 113 Calories Co3t Beef broth 50 2 eggs @ .48 per doz 200 .08 8 ozs. potatoes @ .35 per pk 160 .011 2 ozs, bread @ .08 per lb 152 .01 % oz. butter @ .71 per lb 56 .011 J^ oz. sugar @ .10 per lb 58 .03 9 ozs. fresh milk @ .11 per qt 180 .03 % oz. evaporated milk @ .16 per lb 12 .002 Macaroni 260 .038 2% ozs. pickled beets @ .24 per lb 29 .036 ^ 02. Crisco @ .30 per lb 100 .009 Bread pudding 362 .052 Tea @ .48 per lb. .003 1,619 .285 The beef broth, eggs, and toast were prepared in the same way as our veal broth for lunch, except that milk was added. This diet was prepared for the man, who had an ulcerated tooth and could not chew solid food. Hot lemonade at bedtime: Calories Cost Juice of two lemons 50 .05 3 ozs. brown sugar @ .10 per lb 330 .018 1 oz. white sugar @ .10 per lb 116 .006 496 .074 SUNDAY BREAKFAST Sliced Oranges Bacon and Eggs Coffee Cake Coffee Calories Cost 3 ozs. bacon @ .60 per lb 525 .112 2 eggs @ .48 per doz 200 .08 2 ozs. coffee cake @ .24 per lb 200 .03 1 oz. sugar @ .10 per lb 116 .006 % oz. evaporated milk @ .16 per lb 13 .002 10 ozs. oranges (2) 105 .066 Coffee @ .36 per lb .015 U59 .311 114 FOOD EFFICIENCY SUNDAY DINNER Baked Meat Loaf Baked Potatoes Bread and Butter Bread Pudding Radishes Tea Calories Cost 8 ozs. potatoes @ .35 per pk 160 .011 4 ozs. veal (medium fat) @ .32 per lb. ... 200 .08 4 ozs. beef @ .45 per lb 200 .112 1 oz. bread @ .08 per lb 76 .005 54 oz. butter @ .70 per lb 56 .011 Yz oz. sugar @ .10 per lb 58 .003 12 ozs. fresh milk @ .11 per qt 240 .04 54 oz. evaporated milk @ .16 per lb 12 .002 1 oz. horse radish @ .20 per lb 14 .014 3 ozs. coffee cake @ .24 per lb 300 .045 Bread pudding 361 .051 Tea ,_ .002 1,677 .376 The meat loaf was made from some left-over veal with a piece of medium fat beef added, with potatoes and seasoning, and baked in the oven. TOTALS FOR WEEK Calories Cost MONDAY Breakfast 863 .117 Lunch 1,339 .170 Dinner 1,547 .399 3,749 .686 TUESDAY Breakfast 1,369 .174 Lunch 1,404 .184 Dinner 1,461 .299 Lunch, Evening .........j. ^ ^,.. 129 .085 4i363 .742 LIVING ON UYz CENTS A MEAL 115 WEDNESDAY Breakfast 946 .121 Lunch 954 .115 Dinner 2,173 .511 4,073 .747 THURSDAY Breakfast 769 .117 Lunch 995 .115 Dinner 2,113 .544 3,877 .776 FRIDAY Breakfast 630 .101 Lunch 1,203 .152 Dinner 1,466 .528 3,299 .781 SATURDAY Breakfast 909 .121 Lunch 1,091 .172 Dinner 1.619 .285 Lemonade 496 .074 4,115 .652 SUNDAY Breakfast 1,159 .311 Dinner 1,677 .376 2,836 .687 Calories Cost Monday 3,749 .686 Tuesday 4,363 .742 Wednesday 4,073 .747 Thursday 3,877 .776 Friday 3,299 .781 Saturday 4,115 .652 Sunday 2,836 .687 26,312 $5,071 FOR TWO Calories Cost Per day 3,736 .723 FOR ONE Per meal 623 .125 116 FOOD EFFICIENCY It will be noted that 26,152 calories is little more than half what is used in our previous tests. One reason for this low amount is that the woman was slightly indisposed with a cold, and the man was hav- ing his troubles with an ulcerated tooth. For three days his diet was principally broth, eggs, milk, and toast softened in the broth or milk. The woman's weight remained about the same, but the man lost al- most four pounds. Both did less than their usual amount of work. Another reason for the reduction in total calories was that the weather was warm. ^ •t ^ Gassy stomach means that there is something wrong. Don't neglect it. As molasses draws flies so a grouch draws trouble. ^ ^ •» F CHAPTER IX LIVING ON 16^ CENTS PER MEAL June 1, 1919 OR this week's test we had an extra subject, a woman age 27, weighing 121 pounds. SATURDAY BREAKFAST Grape Nuts Bread and Butter Coffee Calories Cost 1 oz. grape nuts @ .16 per lb 106 .01 4 ozs. bread @ .08 per lb 306 .02 l^A ozs. dairy butter @ .62 per lb 337 .058 1 oz. evaporated milk @ .16 per lb 49 .01 2 ozs. sugar @ .10 per lb 232 .012 11 ozs. whole milk @ .11 per qt 220 .036 Coffee @ .37 per lb .015 1,250 .161 The manufacturers of grape-nuts claim they are made or barley and other grains. Bulletin No. 28 does not quote them, but it states a fuel value of 1,700 cal- ories to the pound for shredded wheat, so we have allowed the same for grape-nuts. While this value may not be exact, it is near enough to answer our pur- pose. SATURDAY LUNCH Frankfort Sausages Combination Salad Bread and Butter Lemonade Milk 117 118 FOOD EFFICIENCY Calories Cost 3 ozs. Frankfort sausages @ .30 per lb 220 .057 6 ozs. bread @ .08 per lb 456 .03 3^ ozs. lettuce 18 .05 8 ozs. fresh tomatoes @ .20 per lb 52 .10 6 ozs. celery @ .20 per lb 27 -075 Yi oz. dairy butter @ .62 per lb 112 .019 V/i ozs. sugar @ .10 per lb 174 .009 1 oz. salad dressing @ .80 per lb 100 .05 54 oz. mustard @ .22 per lb .006 2 ozs. potatoes @ .05 per lb 40 .006 3 ozs. cake @ .40 per lb 330 .075 2 ozs. lemon juice 22 .017 11 ozs. fresh milk @ .11 per qt 220 .036 1,771 .530 The combination salad was made of lettuce, celery, fresh tomatoes, fried potatoes, and salad dressing. It cost about 28 cents and yielded only 237 total calories, about 8^/2 calories for one cent. At this rate it would cost a workingman three to four dollars a day to get his required number of total calories. SALADS are tasty for hot weather and can be made from left-overs. Lettuce, tomatoes, celery, and salad dressing may be combined with cold meats, peas, beans, or cereals. Green vegetables are especially valuable for their salts, and we should eat liberally of them when they are in season, even if they do come very expensive. When they are used, we should bal- ance the dietary with meat, nuts, peas, beans, and grains, such as whole wheat or barley. SATURDAY DINNER Sirloin Steak Fried Potatoes Wienerwurst Sausages Sliced Tomatoes Bread Buns Cake Milk LIVING ON 16^ CENTS A MEAL 119 Calories Cost 5 ozs. steak @ .54 per lb 300 .17 14 ozs. potatoes @ .75 per pk 280 .042 7 ozs. Wienerwurst @ .30 per lb 650 .132 4 ozs. fresh tomatoes @ .20 per lb 32 .05 10 ozs. stewed tomatoes @ .12 per can (20- oz. can) 373 .077 (Includes 1 oz. bread and 2 ozs. sugar.) 1 oz. bread @ .08 per lb 76 .005 5 ozs. buns @ .12 per doz 455 .06 11 ozs. whole milk @ .11 per qt 220 .036 54 oz. evaporated milk @ .16 per lb 12 .002 2 ozs. spice cake @ .40 per lb 220 .05 1 oz. mustard @ .11 per 8-oz. jar .014 2,618 .658 Steak was cooked for one of the members who did not like sausage. The wienerwurst sausages were made into sandwiches (hot dogs) with the buns, and the mustard was used in them. MUSTARD, like all other condiments, has no food value of its own. It is useful in improving the flavor of some foods and so stimulates the appetite. But it should be used moderately and is unnecessary for children. SUNDAY BREAKFAST Fruit Salad Bacon and Eggs Bread and Butter Coffee Calories Cost 4 ozs. bacon (medium fat) @ .60 per lb... 700 .15 3 ozs. eggs @ .58 per doz 300 .145 5 ozs. bread @ .08 per lb 380 .025 1 oz. dairy butter @ .62 per lb 225 .039 1 oz. sugar @ .10 per lb 116 .006 11 ozs. fresh milk @ .11 per qt 220 .036 1% oz. evaporated milk @ .16 per lb 74 .015 120 FOOD EFFICIENCY The fruit salad contained : 10 ozs. (2) oranges @ .40 per doz 105 .066 5 ozs. (1) banana @ .40 per doz 95 .033 1 oz. raisins @ .16 per lb 90 .01 3 ozs. sugar @ .10 per lb 348 .018 Coffee @ .37 per lb 015 2,653 .558 SUNDAY DINNER Steak and Onions Fried Potatoes Canned Peas — Creamed Bread and Butter Tomato and Cucumber Salad Bread Pudding Tea Calories Cost 22 ozs. sirloin steak (medium fat) @ .54 per lb 1.430 .742 lYz ozs. onions @ .14 per lb 32 .013 16 ozs. potatoes @ .05 per lb 320 .05 12 ozs. canned peas (1 can) @ .15 per can 320 .15 1 oz. bread @ .08 per lb 76 .005 lYi ozs. butter @ .62 per lb 337 .058 2 ozs. sugar @ .10 per lb 232 .012 1 qt. fresh milk @ .11 per qt 650 .11 Yz oz. evaporated milk @ .16 per lb 25 .005 6 ozs. fresh tomatoes @ .20 per lb 39 .075 AYz ozs. cucumbers @ ,09 per lb 21 .025 2 ozs. celery @ .20 per lb 9 .025 54 oz. salad dressing @ .80 per lb 50 .025 Bread pudding 676 .079 Tea 005 4,217 1.379 Lunch at Childs Restaurant in evening after show: Calories Cost Wheat cakes and coffee 912 .60 This lunch cost almost half what our dinner at home cost and yielded less than one-quarter as much in total calories. LIVING ON 1654 CENTS A MEAL 121 MONDAY BREAKFAST Steak and Fried Potatoes Bread and Butter Coffee Calories Cost 6 ozs. medium fat steak @ .54 per lb 420 .202 4 ozs. potatoes @ .05 per lb 80 .012 4 ozs. bread @ .08 per lb 304 .02 1 oz. butter @ .62 per lb 225 .039 11 ozs. fresh milk @ .11 per qt 220 .036 154 ozs. sugar @ .10 per lb 174 .009 Yi oz. evaporated milk @ .16 per lb 25 .005 Coffee @ .37 per lb .015 1,448 .338 MONDAY LUNCH Thick Soup (Made from left-overs) Cheese Bread and Butter Bread Pudding Milk Coffee Calories Cost 4 ozs. lamb chops (medium fat) @ .50 per lb 208 .125 1 oz. rice @ .15 per lb 100 .010 1 oz. noodles @ .28 per lb 104 .018 6 ozs. bread @ .08 per lb 456 .03 1 oz. dairy butter @ .62 per lb 225 .039 2 ozs. cheese @ .40 per lb 270 .05 11 ozs. fresh milk @ .11 per qt 220 .036 54 oz. evaporated milk @ .16 per lb 12 .002 Bread pudding 225 .026 Coffee @ .32 per lb. .015 1,820 .351 The rice and noodles were cooked in some left-over broth and gravy, which added a very pleasant flavor. The lamb chops were some that were left over and were cut up small and added to this. 122 FOOD EFFICIENCY CHEESE, as we have already said, is a very nutri- tious food and contains a large amount of protein. Even at 40 cents a pound, it is a much cheaper source of protein than meat. MONDAY DINNER Boiled Dinner Cake Rolls Bread and Butter Tea Calories Cost 16 ozs. boiling beef (medium fat) @ .49 per lb 896 .49 12 ozs. potatoes @ .05 per lb 240 .038 6 ozs. carrots @ .04 per lb 60 .015 6 ozs. string beans @ .10 per lb 67 .038 2 ozs. onions @ .14 per lb 26 .018 1 oz. bread @ .10 per lb 76 .006 54 oz. butter @ .62 per lb 56 .009 1 oz. evaporated milk @ .16 per lb 49 .01 11 ozs. fresh milk @ .11 per qt 220 .036 1 oz. rolls @ .16 per lb 100 .01 6^ ozs. layer cake @ .12 per lb 715 .049 Tea @ .48 per lb .005 2,505 .724 RICE, like most of the other cereals, yields about 1,600 calories to the pound. Its chief food value is" in its carbohydrate — starch. The highly polished rice that we usually see in the market is not so good a food as the "cured" or brown rice. The polished rice has the bran removed and with it much of its mineral mat- ter. Very often talcs are used to whiten it. Rice is low in protein, fat, and ash, and, when used, should be combined with other foods that are rich in those nutri- ents, milk, eggs, or cheese, for instance. In countries like China and Japan where rice forms a large part of the diet, peas and Soya beans are used LIVING ON leVz CENTS A MEAL 123 a great deal. They both contain a good percentage of protein. A diet of polished rice only, continued for a period of time, is said to cause a disease called beri- beri. TUESDAY BREAKFAST Baked Pork and Beans Bread and Butter Coffee Calories Cost 6 ozs. beans @ .15 per lb 600 .056 4 ozs. pork (medium fat) @ .50 per lb 700 .12 3 ozs. bread @ .08 per lb 228 .015 % oz. butter @ .62 per lb 169 .028 1 oz. sugar @ .10 per lb 116 .006 ^2 oz. evapprated milk @ .16 per lb 24 .005 11 ozs. fresh milk @ .11 per qt 220 .036 Coffee @ .37 per lb .015 2,057 lil TUESDAY LUNCH Vegetable Soup Cold Roast Beef Sandwiches Bread and Butter Coffee Milk Soup: Calories Cost 2 ozs. spaghetti @ .17 per lb 208 .024 4 ozs. potatoes @ .05 per lb 80 .012 2 ozs. string beans @ .10 per lb 23 .012 2 ozs. carrots @ .04 per lb 20 .005 Total for soup 331 .053 ^ ^ ^ Domestic trouble seldom comes near a good-na- tured good cook. n n n 124 FOOD EFFICIENCY Calories Cost 6 ozs. boiled beef @ .49 per lb 336 .184 2 ozs. bread @ .08 per lb 152 .01 1 oz. dairy butter @ .62 per lb 225 .039 1 oz. sugar @ .10 per lb. 116 .006 Yi oz. evaporated milk @ .16 per lb 25 .005 5 ozs. (5) rolls @ .10 per doz 460 .05 1 oz. mustard @ .26 per lb .016 11 ozs. milk @ .11 per qt 220 .036 Coffee @ .37 per lb .015 1,865 .414 Our vegetable soup was made from the broth of our boiled dinner yesterday. If we had thrown this broth in the sink, there would have been a lot of valuable nutrients wasted in the form of mineral salts. Very often the food that we waste is the very food that we need to keep us healthy. TUESDAY DINNER Left-over Beef with Hot Gravy and Onions Boiled Potatoes Bread and Butter Sliced Tomatoes with Salad Dressing Coffee Calories Cost 14 ozs. beef @ .49 per lb 784 .43 12 ozs. potatoes @ .05 per lb 240 .038 2 ozs. onions @ .14 per lb 26 .017 3J^ ozs, bread @ .08 per lb 266 .017 ^ oz. dairy butter @ .62 per lb 112 .019 8 ozs. fresh tomatoes @ .20 per lb 53 .10 Yz oz. salad dressing @ .80 per lb 50 .025 11 ozs. fresh milk @ .11 per qt 220 .036 Yi oz. evaporated milk @ .16 per lb 25 .005 6 ozs. layer cake @ .16 per lb 660 .06 Coffee @ .37 per lb. 015 2,436 .762 LIVING ON leVz CENTS A MEAL 125 Both the beef and potatoes were cut up and warmed over in a gravy made from drippings and thickened with flour. Onions were added to give flavor. This made a very tasty dish and was an easy dinner to pre- pare. The whole dinner cost Htle more than 25 cents for each person. The meat alone cost more than half the price of the whole dinner and yielded little more than one-third of the total calories. WEDNESDAY BREAKFAST Stewed Rhubarb Grape Nuts with Milk Buttered Toast Coffee Calories Cost 10 ozs. stewed rhubarb @ .08 per lb 338 .055 Yz oz. grape nuts @ .12 per lb 52 .004 7 ozs, bread @ .08 per lb 536 .035 \y2 ozs. dairy butter @ .62 per lb 337 .058 % oz. sugar @ .10 per lb 87 .005 11 ozs. fresh milk @ .11 per qt 220 .036 54 oz. evaporated milk @ .16 per lb 12 .002 Coffee @ .32 per lb .02 1,582 ,215 The rhubarb cost eight cents a pound after being trimmed. The above named portion contained about 2^ ounces of sugar, the cost and nutritive value o£ which is included in the table. Rhubarb is about 94^ water, but its chief food value is its acids and mineral matter (ash). Almost 12^ per cent of the rhubarb solids is ash. Rhubarb is a natural laxative, and, when cooked, is easily digested. However, like any other good food, if eaten to excess it may cause trouble. 126 FOOD EFFICIENCY WEDNESDAY DINNER Baked Salmon Loaf Sliced Tomatoes with Salad Dressing Canned Corn — Creamed Bread Pudding Iced Tea Salmon Loaf: Calories Coat 12 ozs. pink salmon @ .17 per lb. can 644 .127 12 ozs. potatoes @ .05 per lb 240 .037 2 ozs. crackers (Uneedas) @ .32 per lb. . . 240 .04 1 oz. butter @ .62 per lb 225 .039 Total for salmon loaf 1,349 .243 Creamed Corn: 13 ozs. canned corn @ .15 a can 369 .103 1 oz. butter @ .62 per lb 225 .039 4 ozs. milk @ .11 per qt 80 .014 674 .156 6 ozs. fresh tomatoes @ .20 per lb 53 .10 % oz. salad dressing @ .80 per lb 50 .025 Bread pudding 596 .078 Iced tea 207 .069 (Used 2 lemons, cost .03 each) Total for the dinner 2,929 .671 The salmon loaf was made with pink salmon and boiled potatoes mixed together, then some butter and broken crackers spread over the top. It was baked in the oven till hot through. Package crackers, which come very expensive, were used. Small nieces of bread or bread crumbs would have answered the pur- pose just as well and would have been very much cheaper. Canned com comes very expensive, ten cents worth yielding only 369 calories. Cans bulged out at the end LIVING ON leVz CENTS A MEAL 127 are usually bad, while concave (pressed in) ends denote a vacuum and usually indicate well-preserved contents. To-day's dinner was eaten late in the afternoon, and we had supper later in the evening. Irregular meal hours are a very fruitful cause of indigestion. WEDNESDAY SUPPER Cheese Sandwiches Ice Cream and Cake Bananas Cocoa with Milk Cheese Sandwiches: Calories Cost 4 02S. cheese @ .42 per lb 540 .105 8 ozs. bread @ .08 per lb 598 .04 1 oz. mustard @ .26 per lb. .016 1 oz. butter @ .62 per lb 225 .039 Total for 5 sandwiches 1,363 .200 % oz. cocoa @ .40 per lb 72 .012 2 ozs. sugar @ .10 per lb 232 .012 % oz. evaporated milk @ .16 per lb 25 .005 11 ozs. fresh milk @ .11 per qt 220 .036 12 ozs. ice cream (1 pt.) @ .30 per pt 550 .30 lOK ozs. (2) bananas (3 for .10) 200 .066 6 ozs. chocolate cake @ .16 per lb 660 .06 3,322 .691 This was a good substantial meal, over 1,000 calo- ries for each person. The pint of ice cream cost almost half as much as the whole meal. THURSDAY BREAKFAST Stewed Rhubarb Oatmeal with Milk Buttered Toast Coffee 128 FOOD EFFICIENCY Calories Cost 4 ozs. stewed rhubarb @ .08 per lb 169 .027 2 ozs. oatmeal @ .08 per lb 230 .01 4 ozs. bread @ .08 per lb 304 .02 1 oz. butter @ .62 per lb 225 .039 1% ozs. sugar @ .10 per lb 174 .009 1 oz. evaporated milk @ .16 per lb 49 .01 11 ozs. fresh milk @ .11 per qt 220 .036 Coffee @ .37 per lb .015 ijil .166 THURSDAY LUNCH Canned Salmon with Salad Dressing Baked Potatoes Bread and Butter Coffee Calories Cost 12 ozs. potatoes @ .05 per lb 240 .037 4 ozs. canned salmon @ .17 per lb 228 .042 4 ozs. bread @ .08 per lb 304 .02 54 oz. butter @ .62 per lb 112 .019 1 oz. sugar @ .10 per lb 116 .006 % oz. evaporated milk @ .16 per lb 25 .005 11 ozs. fresh milk @ .11 per qt 220 .036 5^ oz. salad dressing @ .80 per lb 50 .025 Coffee @ .37 per lb ... .01 1,295 .200 CANNED SALMON is a cheap food because sal- mon are plentiful and easily caught. One pound of average canned salmon yields about 915 calories. It contains about 12 per cent fat and about 21 per cent protein, which is a higher percentage than is contained in average meat. Reckoning average canned salmon at 25 cents per pound, average cuts of beef would be more than twice as expensive at 50 cents per pound. One dollar's worth of each of the following foods would yield in total calories as follows : LIVING ON leVz CENTS A MEAL 129 Calories Salmon @ 25 cents per pound would yield about 3,660 Eggs @ 50 cents per dozen would yield about 1,920 Milk @ 20 cents per quart would yield about 3,250 Turkey @ 60 cents per pound would yield about 1,750 Good steak @ 50 cents per pound would yield about.. 2,200 THURSDAY DINNER Cold Roast Pork Fried Potatoes Bread and Butter Cake Apples Tea Calories Cost 4 ozs. roast pork (from delicatessen store) @ $1.00 per lb 572 .25 20 ozs. potatoes @ .05 per lb 400 .062 2 ozs. bread @ .08 per lb 152 .01 ^A oz. butter @ .62 per lb 112 .019 54 oz. evaporated milk @ .16 per lb 12 .002 11 ozs. fresh milk @ .11 per qt 220 .036 6 ozs. chocolate layer cake @ .16 per lb.. . . 660 .06 8 ozs. (2) apples @ .02^/^ each 112 .05 Tea @ .48 per lb .u .005 2,240 .494 FRIDAY BREAKFAST Sliced Oranges Buttered Toast Coffee Calories Cost 10 ozs. (2) oranges @ 3 for .10 105 .066 ^14 ozs. bread @ .08 per lb 342 .022 % oz. butter @ .62 per lb 112 .019 1% ozs. sugar @ .10 per lb 174 .009 1/4 oz. evaporated milk @ .16 per lb 12 .002 11 ozs. whole milk @ .11 per qt 220 .036 Coffee @ .37 per lb .02 965 .174 COFFEE has no food value. It is merely a stimu- lant. In certain cases its use is beneficial, but the 130 FOOD EFFICIENCY average person would undoubtedly be better off with- out it. Persons troubled with indigestion or nervous- ness should not use tea or coffee. Our meals would have been reduced little more than one cent each if we had HQt used coffee or tea. FRIDAY LUNCH Medley Salad Radishes Bread and Butter Cake Iced Tea Medley Salad: Calories Cost 12 ozs. fresh tomatoes @ .20 per lb 79 .15 8 ozs, potatoes @ .05 per lb 160 .025 2 ozs. lettuce @ .20 per lb 10 .02 2 eggs @ .57 per doz 200 .095 V/2 ozs. Mayonnaise dressing @ .80 per lb... 150 .075 Total for salad 599 .355 2 ozs. radishes @ .16 per lb 16 .02 7 ozs. bread @ .OB per lb 532 ' .035 1 oz. butter @ .62 per lb 225 .039 V/z ozs. sugar @ .10 per lb 174 .009 5 ozs. chocolate cake @ .16 per lb 550 .05 11 ozs. whole milk @ .11 per qt 220 .036 2% ozs. lemon juice @ .03 each 27 .03 2,343 .584 Radishes have very little nutriment, being more than 90% water; but they contain a good percentage of mineral matter, which constitutes their chief food value. LIVING ON leVz CENTS A MEAL 131 FRIDAY DINNER Fresh Fish Fried Boiled Potatoes Bread and Butter Chocolate Pudding Tea Calories Cost 16 02S. fish (whitings) @ .15 per lb 208 .15 16 ozs. potatoes @ .05 per lb 320 .05 3 ozs. bread @ .08 per lb 228 .015 1 oz. butter @ .62 per lb 225 .039 14 oz. sugar @ .10 per lb 53 .003 % oz. evaporated milk @ .16 per lb 12 .002 Chocolate Pudding: 8 ozs. whole milk @ .11 per qt 160 .026 1 oz. corn starch @ .10 per lb 100 .006 54 oz. cocoa @ .40 per lb 72 .012 2 ozs. sugar @ .10 per lb 232 .012 2 ozs. Crisco @ .30 per lb 200* .038 1 oz. flour @ .07 per lb 100 .004 Tea @ .48 per lb .003 1,915 .360 • We have estimated that one-half of the Crisco was wasted in frying the fish. Only two persons shared in this dinner, one of our members being absent. TOTALS FOR WEEK SATURDAY Calories Cost Breakfast 1,250 .161 Lunch 1,771 .530 Dinner 2,618 .658 5,639 $1,349 132 FOOD EFFICIENCY SUNDAY Breakfast 2,653 .558 Dinner 4,217 1.379 Lunch 912 .600 7.782 $2,537 MONDAY Breakfast 1,448 .338 Lunch 1,820 .351 Dinner 2,505 .724 5,773 $1,413 TUESDAY Breakfast 2,057 .281 Lunch 1,865 .414 Dinner 2,436 .762 6,358 $1,457 WEDNESDAY Breakfast 1,582 .215 Dinner 2,929 .671 Supper 3,322 .691 7,833 $1,577 THURSDAY Breakfast 1,371 *166 Lunch 1,295 .200 Dinner 2,240 .494 4,906 $ .860 FRIDAY Breakfast 955 .174 Lunch 2,443 *.584 Dinner 1,915 .360 5,323 $1,118 * One of the members ate onty breakfast on Thursday and only lunch on Friday. Calories Cost Saturday 5,639 $1,349 Sunday 7,782 2.537 Monday 5,773 1.413 Tuesday 6,358 1.457 Wednesday 7,833 1.577 Thursday 4,905 .850 Friday 5,323 1.118 . I 43,614 $10,311 LIVING ON 16^ CENTS A MEAL 133 If we consider 61 meals for this week we find the cost was 16^ cents per meal that yielded a little over 700 calories. This would be approximately 50 cents per day per person, and at the same rate it would cost a family of five members about $17.50 for food for a week. This is not allowing anything for waste. Summer fruits and vegetables (fresh) are more ex- pensive than the canned goods at the rates the average city consumer pays. Two reasons for the high cost of fresh fruits and fresh summer vegetables and greens are: the waste on account of their perishable nature and their bulk. ASPARAGUS contains almost 94% water, so from a purely "calorific" basis it would be a very expensive food. But its ash is rich in chlorin and sodium, as also is the ash of beet and carrot. The ash of aspara- gus also contains a crystalline substance called "as- paragin," which is said to possess certain medicinal properties. K «e K Reserve some of your will power to clamp the brake of restraint on your appetite. If you must find fault, find it in yourself. T CHAPTER X Living on 16 Cents Per Meal HE following week's test was started at the end of September, 1919. Four people ate all their meals, and one person ate breakfast only. The five persons were: Age Weight Man 35 133 No. 1 Woman 35 106 No. 2 Woman 28 116 No. 3 Boy 7 55 No. 4 Woman 27 123 No. 5 MONDAY BREAKFAST (5 People) Pork and Potato Hash Bread and Butter Coffee Calories Cost Hash 573 .071 10 ozs. bread @ .10 per lb 760 .063 2% ozs. butter @ .67 per lb 450 .084 IVz ozs. sugar @ .11 per lb 290 .017 2%, ozs. evaporated milk @ .16 per lb 122 .025 22 ozs. whole milk @ .12 per qt 440 .082 Coffee @ .50 per lb .03 2.635 .372 This hash was made from left-over roast pork, white potatoes, and sweet potatoes, all fried together. MONDAY DINNER (4 People}. Roast Pork (Warmed over in Hot Gravy) Boiled Potatoes Bread and Butter Tea 134 LIVING ON 16 CENTS A MEAL 135 Calories Cost 10 ozs. pork (medium fat) @ .32 per lb 1,750 .20 24 ozs. white potatoes @ .60 per pk 480 .06 9 ozs. bread @ .10 per lb 684 .056 1 oz. butter @ .67 per lb 225 .042 1 oz. sugar @ .11 per lb 116 .007 22 ozs. whole milk @ .12 per qt , 440 .082 Ceylon tea @ .48 per lb .01 3,695 .457 This dinner yielded about 900 calories per person, including the boy, and the cost was about 11 cents per person. MONDAY SUPPER (4 People) Noodle Soup Wheat Cakes with Syrup Bread and Butter Baked Blueberry Pudding Tea Calories Cost Noodle Soup 156 .034 Wheat cakes 800 .138 4 ozs. bread @ .10 per lb 304 .025 1 oz. butter @ .67 per lb 225 .042 1 oz. sugar @ .11 per lb 116 .007 1 oz. Karo syrup @ .20 per lb 80 .012 3% ozs. corn syrup @ .16 per lb 245 .035 Blueberry pudding 622 .062 12 ozs. whole milk @ .12 per qt 240 .045 Tea (Ceylon) @ .48 per lb .02 2,788 .420 The noodle soup was made by cooking two ounces of noodles in some left-over meat broth. The wheat cakes were made from four ounces white flour, 6 ounces milk, 1 ounce butter, and one egg. The blueberry pudding was made from 1 piece of stale blueberry pie, 3 ounces bread, 2 ounces sugar. 136 FOOD EFFICIENCY 4 ounces milk, and 1 ounce butter, baked in the oven. Only one-half of this pudding was included in the above meal. Calories Cost For breakfast 5 persons 2,635 $ .372 For dinner 4 persons 3,695 .457 For supper 4 persons 2,788 .420 In evening, 8 ounces buttermilk 82 .055 Totals for the day 9,200 $1,304 TUESDAY BREAKFAST (5 People) Oatmeal with Milk Buttered Toast Coffee Calories Cost 4 02S. oatmeal @ .08 per lb 460 .02 9 02s. bread @ .10 per lb 684 .056 2 ozs. butter @ .67 per lb 450 .084 3 ozs. sugar @ .11 per lb 348 .021 ZYi ozs. evaporated milk @ .16 per lb 122 .025 22 ozs. whole milk @ .12 per qt 440 .082 y2 oz. cane syrup @ .20 per lb 40 .007 Coffee @ .50 per lb .03 2,544 .325 A very light breakfast for five people, about 500 calories each, and the cost was a little over six cents each. The large portion of oatmeal was responsible for the cheapness of this meal. The boy was especially fond of oatmeal. Food is the ladder to success. Eat the right food to climb high. LIVING ON 16 CENTS A MEAL 137 TUESDAY LUNCH (4 People) Cold Roast Pork Fried Potatoes Horse Radish Hot Biscuits with Butter and Karo Syrup Apple Pie Tea Calories Cost 8 ozs. pork (medium fat) @ .32 per lb 1,200 .16 12 ozs. potatoes @ .04 per lb 240 .03 16 ozs. biscuits @ .01 each 1,600 .16 1 oz. butter @ .67 per lb 225 .042 % oz. sugar @ .11 per lb 58 .003 Yz oz. evaporated milk @ .16 per lb 24 .005 22 ozs. whole milk @ .12 per qt 440 .082 Yz oz. corn syrup @ .16 per qt 35 .005 Tea @ .48 per lb .01 }4 oz, horse-radish 8 ozs. for .12 .008 3 ozs. apple pie .40 for whole pie 300 .050 4,082 .555 This lunch made up for our small breakfast, for it averaged 1,000 calories to a person. TUESDAY DINNER (4 People) Rice Soup Fried Potatoes Cheese Sandwiches Biscuits with Butter and Syrup Blueberry Pudding Apple Pie Tea Calories Cost 2 ozs. rice @ .16 per lb 200 .020 8 ozs. potatoes @ .04 per lb 160 .020 3 ozs. cheese @ .40 per lb 405 .075 4 ozs. bread @ .10 per lb 304 .025 Yz oz. evaporated milk @ .16 per lb 24 .005 22 ozs. whole milk @ .12 per qt. 440 .082 138 FOOD EFFICIENCY 1 oz. catsup 16 .012 3 ozs. corn syrup 210 .028 8 ozs. biscuits @ .01 each 800 .08 1 oz. sugar @ .10 per lb 116 .007 10y2 ozs. apple pie 1,050 .20 Pudding 622 .062 Tea @ .48 per lb .01 4,347 .626 The rice soup was flavored with catsup, which gave it the flavor of a tomato soup. The potatoes were fried in bacon fat. No meat was used at this meal, but the three ounces of cheese were cheaper and more nutritious than a small steak. The pudding and pie were both left-over from yesterday. Lunch in Evening: Calories Cost 8 oz. (2) apples 112 .06 4 ozs. buttermilk 42 .014 154 .074 Total for Tuesday: Breakfast 2,544 .555 Lunch 4,082 .325 Dinner 4,347 .626 Lunch— Evening 154 .074 Totals for the day 11,127 $1,580 WEDNESDAY BREAKFAST (5 People) Boston Baked Beans and Pork Biscuits with Syrup Bread and Butter Coffee LIVING ON 16 CENTS A MEAL 139 Calories Cost 8 ozs. beans @ .16 per lb 800 .08 4 ozs. fat pork @ .48 per lb 800 .12 1 oz. syrup @ .16 per lb 70 .01 3 ozs. bread @ .10 per lb 228 .019 5 ozs. biscuits @ .01 each 500 .05 Yi oz. butter @ .67 per lb 112 .021 1 oz. sugar @ .11 per lb 116 .007 54 oz. evaoorated milk @ .16 per lb 24 .005 22 ozs. whole milk @ .12 per qt 440 .082 Coffee @ .50 per lb .05 3,090 .444 WEDNESDAY DINNER (4 People— No. 5 Out) Steak and Onions Fried Potatoes (Sweet and White) Fresh Beets Bread and Butter Apple Pie Tea Calories Cost 16 ozs. steak sirloin (medium fat) @ .59 per lb 1,100 .590 18 ozs. potatoes, white @ .04 per lb 360 .045 12 ozs, potatoes, sweet @ .06 per lb 348 .045 5 ozs. onions @ .12 per lb 65 .037 11 ozs. beets, fresh @ .05 per lb 115 .035 4 ozs. bread @ .10 per lb 304 .025 V/z ozs. butter @ .67 per lb 337 .063 1 oz. sugar @ .11 per lb 116 .007 54 oz. evaporated milk @ .16 per lb 24 .005 22 ozs. whole milk @ .12 per qt 440 .082 854 ozs. apple pie 850 .18 1 oz. corn syrup @ .16 per lb 70 .01 Tea @ .48 per lb .02 4,129 $1,144 ^ •^ ^ Smoke out the flies with sulphur. W^ ^ ^ 140 FOOD EFFICIENCY WEDNESDAY SUPPER (4 People) Hash Bread and Butter Buns Cake Tea Calories Cost 4 ozs. left-over steak 275 .15 4 ozs. sweet potatoes 116 .025 3 ozs. white potatoes 60 .007 1 oz. beans 100 .01 551 .192 (All made from left-overs and warmed together) 4 ozs. bread @ .10 per lb 304 .025 1^ ozs. butter @ .67 per lb 337 .063 Yi oz. sugar @ .11 per lb 58 .004 6 ozs, buns @ .01 each 600 .06 8 ozs. cookies @ J^ cent each 320 .04 22 ozs. whole milk @ .12 per qt 440 .082 Tea®. 48 per lb .015 2,710 .481 To-day's meals for four people yielded a total of almost 10,000 calories and cost about $2.09. This would be about 764 calories to a meal that cost 16 cents. THURSDAY BREAKFAST (5 People) Apple Sauce Cream of Wheat, Top Milk Buttered Toast Coffee Calories Cost 3 ozs. apple sauce 135 .03 3 ozs. cream of wheat 300 .03 10 ozs. bread @ .10 per lb = ... 760 .063 154 ozs. butter @ .67 per lb 337 .063 3 ozs. sugar @ .11 per lb 348 .021 LIVING ON 16 CENTS A MEAL 141 1 oz. evaporated milk @ .16 per lb 49 .01 22 ozs. whole milk @ .12 per qt 440 .082 Coffee @ .50 per lb .03 2,369 .329 THURSDAY DINNER (4 People— No. 5 Out) Boiled Dinner Bread and Butter Tapioca Pudding Tea Calories Cost 19 ozs. boiling beef @ .40 per lb 1,140 .475 16 ozs. cabbage @ .05 per lb 125 .05 5 ozs. carrots @ .12 per lb 50 .05 5 ozs. string beans @ .12 per lb 55 .05 2 ozs. onions @ .12 per lb 26 .015 24 ozs. potatoes @ .04 per lb 480 .06 2 ozs. bread @ .10 per lb 152 .012 2 ozs. butter @ .67 per lb 250 .084 1 oz. corn syrup @ .16 per lb 70 .01 12 ozs. fresh beets @ .05 per lb 126 .037 Tapioca pudding 783 .139 16 ozs. whole milk (g| .12 per qt 325 .06 3,582 $1,042 THURSDAY SUPPER Frankfort Sausages Fresh Beets Bread and Butter Hot Johnny Cake with Butter and Syrup Ice Cream Tea Calories Cost 12 ozs. Frankfort sausages @ .35 per lb 876 .25 2 ozs. bread @ .10 per lb 152 .012 114 ozs. butter @ .67 per lb 337 .063 1 oz. sugar @ .11 per lb 116 .007 % oz. evaporated milk @ .16 per lb 12 .002 5 ozs. fresh beets @ .05 per lb 55 .017 Johnny Cake 1,513 .197 142 FOOD EFFICIENCY 3 ozs. cane syrup @ .20 per lb 240 .037 1 pint ice cream @ .33 per pint 550 .33 Tea @ .48 per lb .01 4 ozs. fresh milk 80 .015 3,931 .940 In to-day's boiled dinner the cabbage, carrots, string beans, onions, and potatoes were all cooked together. CABBAGE, which is the best known of our herba- ceous vegetables, is a good food, although not very nu- tritious, for about 90% of it is water. A very large per- centage of the cabbage solid is ash, and more than half of this ash is suboxide of potassium. (Kj O) Before cooking cabbage, it should be soaked, head down, for almost an hour in salt water with a little vinegar added. This will bring out any live bugs or worms that may be hidden in the leaves. To cook, it should be placed in boiling water and kept boiling till done. Young cabbage will cook in about half an hour, but old may require forty-five minutes. FRIDAY BREAKFAST (5 People) Sliced Peaches with Cream Shredded Wheat with Cream Bread and Butter Coffee Calories Cost 2 ozs. shredded wheat @ .16 per lb 212 .02 13 ozs. fresh peaches, 15 cents worth 156 .15 7 ozs. bread @ .10 per lb 532 .044 lYz ozs. butter @ .67 per lb 337 .063 8 ozs. cream (half pint) .50 a pint 456 .25 Coffee @ .50 per lb .03 22 ozs. fresh milk @ .12 per pt 440 .082 2.133 .639 LIVING ON 16 CENTS A MEAL 143 We used half a pint of cream for breakfast with our peaches, shredded wheat, and coffee. At 50 cents a pint it may be placed in the luxury class. Ten cents worth of milk at 15 cents a quart would yield about 425 calories. Ten cents' worth of cream at 50 cents a pint would yield about 180 calories, or almost three times the cost of milk. FRIDAY DINNER Canned Salmon Fried Potatoes Baked Macaroni with Cheese Bread and Butter Fresh Beets Tapioca Pudding with Apple Sauce Coffee Calories Cost 8 ozs. canned salmon (pink) @ .28 per lb... 456 .14 25 ozs. potatoes @ .04 per lb 560 .07 Baked macaroni and cheese 867 .14 2 ozs. bread at .10 per lb 152 .012 2 ozs. butter @ .67 per lb 250 .084 IJ/^ ozs. sugar @ .11 per lb 174 .014 8 ozs. beets @ .08 per lb 84 .04 Tapioca pudding with apple sauce . . . 409 .079 16 ozs. fresh milk @ .12 per qt 320 .06 Coffee @ .So" per lb .02 3,272 .659 TAPIOCA, like most of the other starches, is very low in protein, but yields over 1,600 calories of energy to the pound. The cassava plant, from which tapioca starch is obtained, grows abundantly in the tropics. It is a bushy shrub and when full grown is from four to ten feet high. The roots, which contain the starch, are crushed into a pulp, the starch washed out and then dried on heated plates. Tapioca sometimes con- tains as high as 85% of starch. 144 FOOD EFFICIENCY SAGO is another starch, and is obtained from the sago palm tree which grows in several tropical re- gions. The starch is usually taken from the tree when it is twelve to fifteen years old. The tree is chopped down, and cut into pieces and these are split length- wise. This is usually done just before the blossom appears when the tree is filled with the starchy pith. This pith, which is of a chessy consistency, is then scraped out, mixed with water and ground to a pulp. The pulp is then strained through a sieve to separate the cellulose and the coarser particles. The starch is allowed to settle out and is then washed several times and dried. This is known as sage flour. The pearl sago which we use for pudding is made by mixing this flour with water. It is granulated by passing through a sieve and then roasted to give it a translucent ap- pearance. FRIDAY SUPPER Canned Salmon Baked Macaroni with Potatoes (Left-overs warmed together) Catsup Bread and Butter Bread Pudding Tea Calories Cost 8 02S. canned salmon @ .28 per lb 456 .140 Left-over macaroni _. 289 .046 8 ozs. potatoes @ .15 per lb 160 .005 6 ozs. bread @ .10 a loaf 456 .037 1 oz. butter @ .67 per lb 225 .042 1^ ozs. sugar @ .10 per lb 174 .010 2 ozs. syrup @ .24 per lb 150 .03 2 ozs. catsup @ .18 for 12 ozs 33 .022 11 ozs. milk @ .12 per qt 220 .08 Bread pudding 488 .071 Tea 78 to 90 Sago starch Tapioca Sugar, granulated 100 Sugar, maple 74 Syrup, maple 71 Beans, dried 59 Beans, lima, dried 65 Lentils 59 Peas, dried 62 Potatoes, white 13 Potatoes, sweet 27 FRESH FRUITS AND BERRIES Apples 14 Bananas 22 Cherries 16 Figs 18 Grapes 19 Huckleberries 16 Plums 20 169 170 FOOD EFFICIENCY DRIED FRUITS Per Cent. Apples 66 Apricots 62 Citron 78 Currants 74 Dates 70 Figs V 74 Pears 72 Prunes 73 Raisins 7 J Preserves and jellies have a high percentage of Carbohydrates because they contain a large amount of sugar. Mince meat 60 FOODS WITH A HIGH PERCENTAGE OF FAT BEEF, PORK, HAM, ETC. Per Cent. Beef, fat 22 to 60 Mutton, fat 25 to 60 Ham, fresh, fat 50 Head cheese 33 Pork chops, fat 44 Fat pork as high as 90 SAUSAGES Aries sausage 50 Pork ., 44 Wienerwurst 22 YOUNG GOOSE, edible portion 36 EGG YOLK S3 DAIRY PRODUCTS Dairy butter 83 Cheese, American 35 to 38 Cheese, Crown Brand Cream 58 Lard, refined 100 Tallow, refined 100 Oleomargarine 83 Doughnuts 21 Potato chips, cooked 39 NUTS Almonds, edible portion 54 Beechnuts, edible portion 57 Brazil Nuts, edible portion 66 Cocoanuts, edible portion 50 Prepared Cocoanut 57 Filberts, edible portion 65 Peanuts, edible portion 38 Hickory Nuts, edible portion 67 Peanut Butter 46 Pecans, edible portion 70 Pistachios, edible portion 54 Walnuts, edible portion 64 COCOA 48 CHOCOLATE 28 171 APPENDIX 247 U. S. GOVERNMENT RECIPES CONTENTS PAGE Eight Ways of Using Meat 175 Forty-five Ways of Using Mutton 179 Twelve Ways of Using Peanuts 197 Twenty-two Ways of Using Cheese 201 Forty-two Ways of Using Corn Meal 210 Forty-seven Ways of Using Honey 224 Seventy-one Ways of Using Vegetables 241 THHIS appendix is made up of recipes published in • U. S. Government Reports, and is therefore not protected by copyright. Uncle Sam spends a vast amount of money experimenting with foods, compiling and testing recipes. He wants strong, healthy chil- dren, and he knows that in order to be healthy they must eat the right food. He wishes his work to have the widest circulation possible. So in submitting these selected U. S. Government Recipes to our readers we feel that we are submitting the best that it is possible to obtain. MEAT RECIPES FROM FARMERS' BULLETIN NO. 391 MEAT AND TOMATO PIE This dish presents an excellent way of using up small quantities of either cold beef or cold mutton. If fresh tomatoes are used, peel and slice them ; if canned, drain off the liquid. Place a layer of tamato in a bak-^ ing dish, then a layer of sliced meat, and over the two dredge flour, pepper and salt; repeat until the dish is nearly full, then put in an extra layer of tomato and cover the whole with a layer of pastry or of bread or cracker crumbs. When the quantity of meat is small, it may be "helped out" by boiled potatoes or other suitable vegetables. A few oysters or mushrooms improve the flavor, especially when beef is used. The pie will need to be baked from half an hour to an hour according to its size and the heat of the oven. TURKISH PILAF Yz cup of rice 1 cup stock or broth ^ cup of tomatoes stewed 3 tablespoonfuls of butter and strained Cook the rice and tomatoes with the stock in a double boiler until the rice is tender, removing the cover after the rice is cooked if there is too much liquid. Add the butter and stir it in with a fork to prevent the rice from being broken. A little catsup or Chili sauce with water enough to make three- quarters of a cup may be substituted for the tomatoes. 175 176 FOOD EFFICIENCY This may be served as a border with meat, or served separately in the place of a vegetable, or may make the main dish at a meal, as it is savory and reasonably nutritious. MEAT CAKES 1 lb. chopped veal 1 teaspoonful chopped 54 lb. soaked bread crumbs onion 2 tablespoonfiils savory fat 1% teaspoonfuls salt or butter Dash of pepper Mix all the ingredients except the butter or fat and shape into small round cakes. Melt the fat in a bak- ing pan and brown the cakes in it, first one side and then the other. Either cooked or raw veal may be used. In the case of raw meat the pan should be cov- ered so that the heat may be retained to soften the meat. STEW FROM COLD ROAST This dish provides a good way of using up the rem- nants of a roast, either of beef or mutton. The meat should be freed from fat, gristle, and bones, cut into small pieces, slightly salted, and put into a kettle with water enough to nearly cover it. It should simmer until almost ready to break in pieces, when onions and raw potatoes, peeled and quartered, should be added. A little soup stock may also be added if available. Cook until the potatoes are done, then thicken the liquor or gravy with flour. The stew may be attrac- tively served on slices of crisp toast. MEXICAN BEEF Remove the seeds from two Chili peppers, soak the MEAT RECIPES 177 pods in a pint of warm water until they are soft, scrape the pulp from the skin and add to the water. Cut two pounds of beef into small pieces and brown in butter or drippings. Add a clove of garlic and the Chili water. Cook until the meat is tender, renewing the water if necessary. Thicken the sauce with flour. Serve with Mexican beans either mixed with the meat or used as a border. In the absence of the Chili peppers, water and Cay- enne pepper may be used, and onions may be substi- tuted for garlic. For the Mexican beans, red kidney beans either fresh or canned make a good substitute. If the canned beans are used they should be drained and heated in a little savory fat or butter. The liquid may be added to the meat while it is cooking. If the dried beans are used they should be soaked until soft, then cooked in water until tender and rather dry, a little butter or dripping and salt being used for season- ing or gravy. White or dried Lima beans may be used in a similar way. ROAST BEEF WITH YORKSHIRE PUDDING The beef is roasted as usual and the pudding made as follows : 3 eggs 1 cupful flour 1 pint of milk 1 teaspoonful salt Beat the eggs until very light, then add the milk. Pour the mixture over the flour, add the salt, and beat well. Bake in hissing hot gem pans or in an ordinary baking pan for forty-five minutes, and baste with drip- pings from the beef. If gem pans are used, they should be placed on a dripping pan to protect the floor of 178 FOOD EFFICIENCY the oven from the fat. Many cooks prefer to bake Yorkshire pudding in the pan with the meat; in this case the roast should be placed on a rack and the pud- ding batter poured on the pan under it. HAM AND POACHED EGGS WITH CREAM SAUCE A more elaborate dish of meat and eggs is made by placing a piece of thinly sliced boiled ham on a round of buttered toast, a poached egg on the ham, and covering with a highly seasoned cream or a Hol- landaise sauce. A slice of tongue may be used instead of the ham. If preferred, a well-seasoned and rather thick tomato sauce or curry sauce may be used. MOCK DUCK Mock duck is made by placing on a round steak a stuffiing of bread crumbs well seasoned with chopped onions, butter, chopped suet or dripping, salt, pepper, and a little sage, if the flavor is relished. The steak is then rolled around the stuffing and tied with a string in several places. If the steak seems tough, the roll is steamed or stewed until tender before roasting in the oven until brown. Or it may be cooked in a casserole or other covered dish, in which case a cup- ful or more of water or soup-stock should be poured around the meat. Mock duck is excellent served with currant or other acid jelly. 45 MUTTON RECIPES FROM FARMERS' BUL- LETIN 526 MUTTON BROTH 3 lbs. mutton from the neck 3 tablespoons rice or barley 2 qts. cold water 1 teaspoon salt Wipe the meat, remove the skin and fat, and cut the meat into small pieces. Put into the kettle with bones, and cover with the water. Heat gradually to the boil- ing point and season with salt and with pepper if liked. Cook slowly until the meat is tender, strain, and remove the fat. Reheat to boiling point, add the rice or barley, and cook until the rice or barley is tender. If barley is used, soak it over night in cold water. MUTTON STEWS In preparing mutton for stews, several different plans may be followed. The meat may be cut into small pieces and cooked in water, or it may be first browned in fat before being cooked in water. Another way is to mince the raw meat, cook in a little fat, and then combine with vegetables. This is suitable when the vegetables used are very juicy as in Minced Mut- ton with Eggplant. CURRY OF MUTTON 2 lbs. mutton from the fore 2 tablespoons flour quarter 1 teaspoon curry powder 1 onion Salt 1 teaspoon vinegar Boiling water Cut off small portions of the fat and try them out. Remove the unmelted portions, and in the remainder fry the meat until it is a delicate brown. Add the 179 180 FOOD EFFICIENCY onions and pour over all enough boiling water barely to cover. Cook until the meat is tender. Add the curry powder, vinegar and salt. Remove the meat, reduce the broth to one cup, and thicken it with flour diluted with cold water. Add the meat to the gravy and reheat. Serve with rice. OKRA AND MUTTON STEW 1 lb. lean mutton, free from 2 cups tomatoes bone 2 cups okra, cut into thin 2 tablespoons butter or drip- slices pings V/z teaspoons salt 2 tablespoons flour J4 teaspoon pepper 2 onions Water Wipe the meat and cut it into cubes. Wash the okra and cut into thin slices, dredge it and the meat with the flour, and fry them in the fat until brown. Add the other ingredients, using water enough barely to cover and cook slowly either in the oven or on top of the stove in a tightly covered dish. SCOTCH BROTH 1 qt. rich mutton broth, free 4 stalks celery from fat 2 tablespoons butter or mut- 1 carrot ton fat 1 turnip 2 tablespoons floiu: 2 onions Salt The liquor in which mutton is boiled may be used in preparing this dish, but it will usually need to be boiled down. Cut the vegetables into small pieces and cook them slowly in the stock for two hours. Rub the flour and butter together and add to them a little of the hot broth. Stir until the mixture is smooth, then add it to the broth. When no mutton stock is on hand, prepare it from MUTTON RECIPES 181 2 pounds of mutton from the fore quarter. Remove the meat from the bone and cut into small pieces and, for convenience, tie the bones in a small piece of cloth and cook in the same water in which the meat is cooked. In this case, serve the meat with the broth. HARICOT OF MUTTON 2 tablespoons butter or 2-in. pieces drippings 2 cups water 2 tablespoons chopped Salt and pepper onions Lima beans 1^ lbs. lean mutton cut into Chopped parseley Fry the onions in the butter, remove the onions, add the meat, and brown ; cover with water and cook until the meat is tender. Serve with a border of Lima beans, seasoned with salt, pepper, butter, and a little chopped parsley. Fresh, canned, dried, or evaporated Lima beans may be used in making this dish. STEWED SHEEP'S HEARTS 2 sheep's hearts 54 teaspoon pepper 2 oz. fat salt pork 1^ pts. boiling water 2 tablespoons minced onion Salt 2 tablespoons flour Split and wash the hearts, season them with the salt and pepper, and roll them in the flour. Try out the pork, and add the onions to the pork fat and cook them 10 minutes. At the end of that time, remove the pork and onions to a stewpan and fry the hearts in the fat. Transfer hearts to the stewpan. Rinse the frying pan with the water, which should then be poured over the hearts. Use the flour that remains lafter the hearts are rolled to thicken the broth. Cook the hearts in the gravy for three hours, being careful 182 FOOD EFFICIENCY to keep the temperature just below the boiUng point. At serving time, the hearts are usually sliced and the gravy poured over them. BOILED LEG OF MUTTON After wiping the meat thoroughly with a damp cloth, cover it with water which, if haste is an object, should be hot. Cook about 15 minutes for each pound, keeping the temperature a little below the boiling point. The proper temperature will be indicated by a slight bubbling. When the meat is partly done, add the salt and water. BOILED MUTTON WITH OYSTER SAUCE 4 lbs. mutton from the Salt shoulder 1 onion 1 pint oysters Bone the mutton and stuff with half the oysters, or make a gash in the meat near the bone and insert half the oysters and tie into shape. Half cover the meat with water and cook in a closely covered dish for 2 hours. With the remaining oysters make the follow- ing sauce: Oyster Sauce 2 tablespoons butter or Yz cup of the liquid in which mutton fat the mutton has been 1 tablespoon flour boiled Yz pint oysters Drain the oysters and heat and strain the liquor. Wash the oysters, add them to the hot oyster liquor and cook until they are plump. Remove the oysters and keep warm while making a sauce of the butter, flour, oyster liquor, and mutton stock. Add the oysters and season with salt and pepper. MUTTON RECIPES 183 STEAMED MUTTON Small pieces of mutton may be very satisfactorily prepared by covering the surface with powdered or finely chopped seasonings, as suggested in the fore- going recipe, and steaming it, or it may be steamed without the seasonings. SAUCES FOR BOILED OR STEAMED MUTTON Caper Sauce 1/3 cup butter or mutton fat J^ teaspoon salt ll4 cups hot water or mut- % cup capers drained from ton broth their liquor 2 tablespoons flour Melt half the butter or all the mutton fat, add the flour, and cook thoroughly. Pour the hot water or stock on gradually. Before serving, add the remain- ing butter (if this is the fat used in preparing the dish) and the capers. If the gravy is made somewhat thicker than as above directed it can be spread over the surfact of the meat. This covers any irregularities in the surface and is thought by some people to im- prove the appearance of the dish. Mock Caper Sauce For the capers in the above recipe, chopped sour pickles may be substituted. PARSLEY SAUCE 2 tablespoons butter or mut- Salt ton fat Juice of 5^ lemon 2 tablespoons flour 1 tablespoon finely chopped 1 cup milk or mutton broth parsley Melt the butter, add the flour, and cook for two or three minutes, stirring constantly. Add the milk and 184 FOOD EFFICIENCY cook until the liquid is thickened. Season with salt. Just before serving add the lemon juice and parsley. HORSE-RADISH SAUCE No. 1 (For cold boiled mutton) 2 tablespoons cracker 54 cup grated horse-radish crumbs root 2 tablespoons butter or Yz teaspoon salt mutton fat 1 cup milk Cook the crumbs, horse-radish and milk 20 minutes in a double boiler. Add the remaining ingredients and serve either hot or cold. HORSE-RADISH SAUCE No. 2 1/3 cup thick cream 1 tablespoon vinegar 3 tablespoons grated horse- Salt and cayenne radish root Whip the cream and add the other ingredients. MUTTON SAVORY LOAF 2 lbs, lean mutton, free from 1 cup milk bone 2 eggs 2 lbs. lean fresh pork, free Yi teaspoon each curry pow- from bone der, powdered thyme, 1 small onion black pepper, and pap- 1 green pepper rika 2 stalks celery 15^ tablespoons salt 1 bimch parsley 1 lb. bacon sliced very thin Remove the seeds from the pepper and put the vege- tables and meat through a meat grinder, using the finest chopper for the vegetables, and chopping the meat about as fine as for Hamburg steak. Mix thor- oughly all the ingredients but the bacon. Form the chopped meat mixture into a roll about 2 or 3 inches in diameter ; cover the sides and ends completely with the bacon, roll in a pudding cloth or a piece of cheese MUTTON RECIPES 185 cloth, and tie securely. This can be conveniently done by laying the cloth on a flat surface, and then laying the strips of bacon upon it side by side in such a way as to form a continous layer large enough to cover the whole surface of the meat roll. Put the meat roll in the center, and bring the bacon up around the sides and ends. The cloth should be tied securely at the ends, and either pinned or sewed securely at the side. Boil for three hours in just enough water to cover, to which has been added one tablespoon of salt and one- half cup of vinegar. This may be served cold or may be cut into slices and fried. This mixture may also be either steamed in a mold or baked. If this is done, the bacon should be used to line the mold and cover the top of the mixture. If baked, it is well to add to the meat mixture a cup of bread crumbs and one-half cup more milk. For the fresh pork in the above, either an equal amount of ham, veal, or a mixture of veal and salt pork, may be substituted. When ham or salt pork is used reduce the amount of salt. BRAISED LEG OF MUTTON 1 leg mutton parsley Yz medium-sized onion 54 cup mutton drippings or 1 carrot butter 1 turnip 1^ teaspoons salt Yz bay leaf 12 peppercorns 1 sprig each th3mie and 3 cups hot water Have the leg of mutton boned. Wipe, stuff with the mixture described below, sew, and place in a deep pan. Cook the onion (sliced) the carrot and turnip (cut into dice) bay leaf, thyme, and parsley five min- utes in the butter or mutton drippings. Add the hot 186 FOOD EFFICIENCY water, salt, and peppercorns and pour the mixture over the mutton. Cook slowly for three hours, with the dish covered except for the last half hour. Make a brown gravy out of the strained broth in which the meat has been cooked. Stuffing for Braised Leg of Mutton The stuffing for the braised leg of mutton is made as follows: 1 cup cracker crumbs Yz teaspoon poultry season- 2 tablespoons melted butter ing 54 teaspoon salt 54 cup boiling water Yq teaspoon pepper OVEN POT ROAST 3 lbs. mutton from the pieces shoulder 1 cup sliced onion 1 cup potatoes cut into small 2 tablespoons flour pieces Salt 1 cup carrots cut into small Put the meat into an earthenware bean pot and cover with boiling water. Place the cover on the pot and let the meat cook in a moderate oven for two hours. Add the vegetables and the salt, cover again, and cook for one hour. Reduce the liquid in which the meat and vegetables have been cooked to one cup and thicken with the flour. SHOULDER OF MUTTON BRAISED WITH TURNIPS 6 lbs. mutton from the 4 cloves shoulder 54 bay leaf 1 onion 1 quart water 1 carrot 6 turnips 1 stalk celery Salt Cut the onion, carrot and celery into small pieces and put these with the shoulder of mutton into a deep MUTTON RECIPES 187 baking pan. Cover and allow the mutton juice to permeate the vegetables and brown with them. Then add the water, cloves and bay leaf. Cook in a mod- erate over until the meat is tender, which will be about 20 minutes for each pound. One hour before serving, add the turnips, which have been peeled and parboiled. BRAISED BREAST OF MUTTON 1 breast mutton 1 lemon Few slices bacon 1 onion J4 pint stock Salt Line the bottom of a casserole or other earthenware baking dish with a few thin slices of bacon, lay the mutton on these, and put over it the lemon, which has been peeled and cut into slices. Cover with one or two more slices of bacon and add the stock and onion. Cover the dish. Cook slowly on the top of the stove or in the oven until the meat is tender. MUTTON SMOTHERED IN TOMATOES 1^/ J lbs. mutton steak Salt 1 cup bread crumbs 1 can tomatoes, or 1 quart 1 small onion fresh tomatoes cut in Poultry seasoning slices Spread over the mutton steak a layer of bread crumbs mixed with the minced onion and other sea- sonings. Roll and tie into shape. Place in a casserole or other dish with a tightly-fitting cover. Pour the tomatoes over the meat and cook very slowly in the oven or on top of the stove for three or four hours. If the tomatoes do not cover the meat, add a little boil- ing water. 188 FOOD EFFICIENCY MINT SAUCE AND MINT JELLY 54 cup finely chopped mint sugar leaves 5^ cup vinegar 1 tablespoon powdered Yz teaspoon salt Combine the ingredients and let the mixture stand in a warm place until the flavor of the mint has pene- trated the liquid. Mint sauce, which is so generally relished with roast mutton and roast lamb, may be made from either the fresh or the dried spearmint. Mint jelly, which is also popular, can be made by stiffening mint sauce with gelatin. For this purpose one-half tablespoonful of gelatin soaked in cold water enough to cover it may be used with a cup of mint sauce made as above from freshly chopped mint leaves; or make a mint sauce by boiling together one cupful each of vinegar (not too strong) and sugar for about five minutes and add- ing three-fourths cupful finely chopped mint leaves and one-fourth teaspoonful of salt and a very little paprika. To this add one and one-fourth tablespoonfuls granu- lated gelatin which has been softened in a little cold water. Cool the mixture and stir until it begins to thicken and then pour it into small molds or glasses. The amount of mint may be increased if a stronger flavor is liked. This jelly can be kept only a short time. Mint jelly is also made by flavoring apple jelly with green mint leaves. Two pounds of apples cut in quarters are cooked with water to cover until soft, as for ordinary jelly, and three cups of green mint leaves and tops are added about 10 minutes before the cook- MUTTON RECIPES 189 ing is completed. To the juice drained from the apple and mint, three-fourths of a cupful of sugar and juice of a large lemon are added, and the jelly is cooked until a little tested on a cold plate will harden. It is then strained into hot jelly glasses. Housekeepers commonly tint jelly made by either method with a little vegetable green coloring matter. LEG OF MUTTON STUFFED AND ROASTED For this purpose have the leg of mutton cut into two pieces and use the thicker end, which should be boned. Stuff the boned piece and tie into good shape. Roast in a hot oven, allowing about 10 minutes for each pound if the meat is desired rare, 15 if desired well cooked. DRESSING FOR ROAST MUTTON 1 pint stale bread crumbs 1 teaspoon sweet marjoram 5^ cup cracker crumbs Salt and pepper Yz teaspoon sage Few drops onion juice 2 tablespoons butter Soak the bread in cold water. Press out nearly all the water, and add the other ingredients. ROAST RIBS OF MUTTON WITH APPLES After wiping the meat, spread over the surface one finely chopped clove of garlic, one chopped onion, one- half teaspoon each of powdered thyme and marjoram, and one teaspoon of salt. Place on a rack and roast in a moderate oven from one and one-half to two hours, basting frequently. Place potatoes and sour apples around the roast, the former one hour before serving and the latter one-half hour. The apples will 190 FOOD EFFICIENCY prove a palatable accompaniment to the roast and will impart their flavor to the gravy, which should be made according to directions on page 21. ROAST MUTTON WITH BANANAS Peel the bananas and bake them for 30 minutes under the mutton. Tart fruit relishes, such as spiced currants or those given below, may be served with the bananas. FRUIT RELISHES WITH ROAST MUTTON 1 cup prunes cut in. to y^ teaspoon ground cinna- small pieces mon V/z cups water 2 tablespoons currant jelly 3 tablespoons sugar Juice of y^ orange Boil together until the prunes are soft. For the prunes in this recipe raisins or a mixture of equal parts of raisins and prunes may be substituted. One-fourth cup of butter is sometimes added. These fruit relishes may be served also with sliced cold lamb or mutton and are very palatable. ROAST MUTTON WITH TURNIPS Turnips are frequently cooked under roast mutton. They are sometimes stuffed. To prepare in this way, first parboil the turnips and then scoop out a portion of each by means of a spoon and fill the cavity with bread which has been soaked in cream or in milk to which a little melted butter has been added. MUTTON AND POTATO PIE 1 lb. mutton from the 6 medium-sized potatoes shoulder 1 teaspoon baking powder 1 onion 1 tablespoon butter yz cup flour Salt 1 carrot MUTTON RECIPES 191 Cook the onions, carrots and meat together in water enough to cover. Boil the potatoes separately. Re- serve enough of the potatoes to make a cup of mashed potatoes. Cut the remaining potatoes and the other vegetables and meat into small pieces, and place in a baking dish. Cover with some of the broth thickened with the flour. Mash the remaining potatoes. Add butter and salt. Mix this with the flour which has been thoroughly sifted with the baking powder. Spread this mixture over the ingredients in the baking dish, and bake in a hot oven until the crust is brown. SAUCES FOR BROILED LOIN CHOPS Parsley and Butter Sauce y^ tablespoon finely chopped 54 cup butter parsley Vz teaspoon salt ^ tablespoon lemon jmce y% teaspoon pepper Cream the butter, add the salt, pepper and parsley, and then the lemon juice very slowly. ONION SAUCE 6 large white onions 1 teaspoon sugar 54 cup butter 5^ cup cream 1 tablespoon flour Salt Cut the onions into two or three pieces each, and cook them for 10 minutes in boiling salt water. Strain them and cook in a covered sausepan with the butter for about three-fourths hour or until they are very tender. Press through a puree sieve and reheat. Sprinkle the flour over them, stirring it in thoroughly, and add the seasonings. Bring to the boiling point and heat long enough to cook the flour thoroughly. 192 FOOD EFFICIENCY SAUCES FOR PAN-BROILED LOIN CHOPS SAVORY SAUCE To the fat in the pan in which the chops have been broiled add enough butter to make about two table- spoons. In this brown three tablespoons of flour and add one cup of water or stock. Season with salt and pepper and add one-half onion finely chopped, and one tablespoon each of capers and finely chopped pickle. TOMATO SAUCE 2 tablespoons butter 1 stalk celery 2 tablespoons flour 1 sliced onion Stewed or fresh tomato Few cloves enough to make 1 cup Salt and pepper when well boiled down Cook the tomatoes with the seasonings. Cook the flour thoroughly in the butter, strain the tomatoes, and add to them the butter and the flour. Cook all to- gether until smooth, stirring constantly. MUTTON IN GRAVY Cold mutton reheated in gravy or sauce is served with rice on toast, on baking-powder biscuits, with a pastry or biscuit crust, with a crust of mashed po- tatoes, or with a crust consisting of mashed potatoes and mashed turnips in proportion of 2 to 1. GREEN PEPPERS STUFFED WITH MUTTON Cut green peppers in two lengthwise and remove all the seeds. Fill with a mixture of equal parts of cold mutton and boiled rice well seasoned and moist- ened with a little stock or water. Bake until the pep- pers are tender. MUTTON RECIPES 193 MUTTON CROQUETTES Like other meats, mutton may be used for cro- quettes. A general rule for making croquettes is to combine two cups of finely chopped cooked meat (or the same amount of a mixture of meat, rice and pota- toes or other vegetables) with one cup of thick sauce. The sauce for this purpose is made by heating one- third cup of flour, or one-fourth cup of cornstarch, in three tablespoons of fat, and adding a cup of liquid which may be stock, water, milk, tomato juice, or a mixture. The amounts given above are those gener- ally used, but the proportion of sauce to meat varies under different circumstances, as some substances absorb more of this sauce than others do. It is a common practice, though by no means necessary, to add the yolk of a raw egg. After the mixture of meat and sauce is cooled it is formed into rolls of uniform size which should be dipped first in flour, then in a mixture of two tablespoons of water and one egg, and finally in fine cracker crumbs. The temperature for frying croquettes is that for all foods which have al- ready been cooked (about 400 degrees F.). Fat (oil, lard, drippings, etc.) at that temperature will brown a piece of bread taken from the center of a loaf in 40 seconds. MUTTON AND CAPER CROQUETTES 3 tablespoons savory fat mutton 1/3 cup flour 1 tablespoon finely chopped 1 cup mutton stock or milk capers 2 cups finely chopped cold Salt Make a sauce out of the fat, flour, and liquid, mix with the other ingredients, and follow the rules given above for making croquettes. 194 FOOD EFFICIENCY MUTTON AND RICE CROQUETTES In the above recipe, substitute one cup of cold boiled rice for one of the cups of mutton. MUTTON AND POTATO CROQUETTES In the recipe for mutton croquettes, substitute two- thirds of a cup of cold boiled potatoes cut into small pieces for one of the cups of mutton. STEAMED MUTTON AND RICE 4 cups cooked or Few drops onion juice 1 cup raw rice 1 tablespoon chopped pars- 2 cups cooked mutton cut ley into small pieces 54 cup bread crumbs 1 teaspoon salt 1 egg J4 teaspoon pepper Stock or water Grease a mold or a bowl of about 1^/2 quarts capacity and line with cooked rice. Heat the meat with the other ingredients, using enough stock to make a mix- ture that is moist, but will hold its shape. Pack the meat in the center of the mold and cover with the remaining rice, grease the cover of the mold (if a bowl is used, a plate will serve for a cover), steam or cook in water enough to partly cover the mold until the contents are thoroughly heated through. Turn it on a hot platter and serve with tomato sauce. The above recipe, it will be noted, suggests the use of bread crumbs instead of flour for thickening, which is often a way of saving bread which might otherwise be wasted, and which is also one way of securing variety, as a different texture results than when flour is used. MUTTON RECIPES 195 MOCK VENISON Cut cold mutton into thin slices and reheat in a sauce made in the following way : 2 tablespoons butter 1 tablespoon catsup or other 2 tablespoons flour meat sauce 1 cup water or stock Salt 54 cup red currant jelly Make a brown sauce out of the butter, flour and water or stock. Add the jelly and other flavorings. TURKISH STUFFED TOMATOES In Turkey a number of dishes are prepared from mutton which are interesting from the point of view of the food customs of another country, and also pala- table. The recipes here given have been modified somewhat to accord with our usual habits of cookery. One of them involves the use of broken rice, which can easily be prepared by the use of an ordinary meat grinder. The following recipe for stuffed toma- toes is little different from many used in this country : Two tablespoons cooked rice, one-half pound raw mutton, two onions. Pass the materials through a meat grinder; season with salt, pepper, and chopped parsley; fry in a pan for 10 minutes, stirring con- stantly. Wash one dozen smooth round tomatoes, cut a thin slice from the stem end, leaving a little of the skin for a hinge, remove the seeds and pulp, and fill with the meat mixture. Bake in a pan for 20 minutes, lift out with a broad knife and serve hot. MUTTON AND EGGPLANT PIE Eggplant pie is a simple and well-seasoned dish made from a vegetable which has no marked flavor. 196 FOOD EFFICIENCY It is made by cooking together in a baking pan alter- nate layers of eggplant and of chopped mutton fried in its own fat. Sometimes a little tomato juice is added or a few sliced tomatoes. It should be baked until well browned. MUTTON AND RICE ROLLS A characteristic Turkish dish is "sarma" or rolls made of meat and broken rice wrapped in grape leaves and then boiled. An acceptable substitute for this dish and one more in accord with common methods may be made by cooking chopped mutton and rice in a baking dish lined with slices of tart apple, which gives an even more pronounced tart flavor than the grape leaves or the following recipe may be used; MUTTON AND CABBAGE-LEAF ROLLS 1 cup raw chopped mutton 54 teaspoon pepper 2 tablespoons fat 1 head cabbage 1/3 cup raw rice 1 lemon 2 teaspoons salt Throw cabbage leaves of suitable size into boiling water and let them stand until they are wilted. Mix the remaining ingredients (with the exception of the lemon) and form into rolls, each containing about 1 tablespoon. Wrap each roll in a cabbage leaf, remov- ing the thicker part of the stem of the leaf if necessary in order to roll it well. Pack these rolls closely into the baking dish and cover with water or stock. Bake one-half hour. Just before serving squeeze the juice of a lemon over them. Or serve with the following: PEANUT RECIPES 197 SOUR BUTTER SAUCE FOR MUTTON AND CAB- BAGE-LEAF ROLLS 1 tablespoon chopped pickle 3 tablespoons vinegar (spiced 1 tablespoon chopped parsley vinegar from pickles pre- 2 tablespoons butter ferrable) 2 tablespoons mutton fat Salt and red pepper to (savory or plain ren- taste dered) Beat the butter and mutton fat with a spoon until smooth, then beat in the vinegar until the sauce looks light colored and the vinegar has all been taken up. Add 1 tablespoon of finely chopped pickles and 1 table- spoon of finely chopped parsley. 12 PEANUT RECIPES FROM U. S. BULLETIN NO. 746 PEANUT BUTTER pEANUT butter can be made at home by grinding the roasted peanuts through the food chopper several times, using the nut knife. Add salt to taste. This makes a paste which may be thinned with a little cream or milk, if desired. Another sandwich filling may be made by the fol- lowing recipe: PEANUT BUTTER 1 cup milk or water 1 tablespoon butter or other 1 tablespoon flour fat % tablespoon water 54 cup vinegar 1 egg Red pepper 1 teaspoon salt 2 cups roasted peanuts 1 tablespoon sugar ground fine Heat the milk and while it is heating mix the flour 198 FOOD EFFICIENCY with the water and add eggs, salt and sugar. To this mixture add the heated milk. Cook five minutes, stir- ring constantly. Then add butter, vinegar and ground peanuts. CREAMED PEANUTS ON TOAST 2 cups milk 1 teaspoon cornstarch 1 cup finely ground roasted 1 teaspoon onion juice peanuts J4 cup chopped stuffed olives 1 teaspoon salt Canned pimentos, chopped green peppers cooked until tender, or cooked celery are equally as good as stuffed olives. Scald milk in the double boiler, reserving a table- spoon of cold milk to mix with the cornstarch. Add with onion juice and other seasonings to the hot milk. Let come to a boil and finish cooking over the double boiler. Add the peanuts the last thing before serv- ing. Serve on toast. Good for a luncheon dish, CREAMED PEANUTS AND RICE 1 cup rice (uncooked) White sauce: 2 cups chopped peanuts 3 tablespoons flour Yz teaspoon paprika 3 tablespoons fat 2 teaspoons salt 3 cups milk (whole or skim) Boil the rice and make a white sauce by mixing the flour in the melted fat and mixing with the milk. Stir over fire until it thickens. Mix rice, peanuts and sea- soning with the sauce, place in greased baking dish and bake for 20 minutes. PEANUT FONDU 1 cup finely ground peanuts 1 2/3 cups milk 1 cup dried Liberty bread V/^ teaspoons salt crumbs Dash of paprika I egg PEANUT RECIPES 199 Grind the peanuts fine. Mix all the ingredients ex- cept the white of egg. Beat egg white very stiff and fold in. Bake in a buttered baking dish for 30 to 40 minutes in a moderate oven. PEANUT LOAF 1 cup chopped peanuts 5^ teaspoon salt 2 cups Liberty bread crumbs >4 teaspoon pepper 2 tablespoons melted fat 54 to f^ cup milk I egg Mix, using enough milk to make a moist loaf. Put in buttered pan and bake an hour in a moderate oven, keeping covered the first half hour. Baste once or twice with melted fat. Turn into a hot platter and sprinkle with chopped peanuts. PEANUT-POTATO SAUSAGES 1 cup mashed potatoes % teaspoon pepper 1 cup ground roasted peanuts Salt pork, bacon, or 1 egg, well beaten other fat 1^ teaspoons salt Mix the mashed potatoes and seasonings with the ground nuts. Add beaten egg. Form into little cakes or sausages, roll in flour, meal or Liberty bread crumbs and place in greased pan with a small piece of fat or salt pork on each sausage. Bake in a fairly hot oven until brown. PARCHED CORN MEAL BISCUITS (WITHOUT WHEAT) % cup yellow corn meal 1 cup peanut butter 1 teaspoon salt 154 cups water Put the meal into a shallow pan, heat in the oven until it is a delicate brown, stirring frequently. Mix the peanut butter, water, and salt and heat. While this 200 FOOD EFFICIENCY mixture is hot, stir in the meal, which also should be hot. Beat thoroughly. The dough should be of such consistency that it can be dropped from a spoon. Bake in small cakes in an ungreased pan. This makes 16 biscuits. PEANUT MUFFINS 3^ cup corn meal 1 teaspoon salt 1% cups rye flour 1% cups milk 1 cup finely ground pea- 4 teaspoons baking pow- nuts der 1 egg Add liquid to dry ingredients and mix well. Bake in well-greased muffin pans. PEANUT BROWNIES (These use no sugar, no white flour, and no shortening) 14 cup corn sirup 14 teaspoon baking powder 2 tablespoons strained 1 cup chopped peanuts honey 54 teaspoon salt 1 square chocolate 1 teaspoon vanilla ?4 cup buckwheat flour Melt the chocolate and mix with the corn sirup and honey. To this add 1 teaspoon vanilla and the dry ingredients, flour, baking powder, salt and nuts. Mix well and drop by the spoonful on well-greased pan. Bake in a moderate oven. PEANUT SALAD WITH BANANAS Slice bananas through the center, spread out on lettuce leaves and sprinkle liberally with chopped pea- nuts; serve with mayonnaise or plain salad dressing. PEANUT BRITTLE 1 cup white corn sirup 1 teaspoon vanilla 1 tablespoon vinegar 1 cup freshly roasted pea- ^ teaspoon salt nuts halved CHEESE RECIPES 201 Cook the corn sirup, vinegar and salt in a saucepan until a little dropped in cold water forms a soft ball. Put the peanuts and this sirup into an iron skillet and stir until the sirup becomes a golden brown. Remove from the fire and stir in vanilla. Have ready a shal- law buttered pan, pour candy in and spread out in a thin sheet. Allow to cool, then remove from pan and crack into pieces. PEANUT-POP CORN BALLS 2 quarts freshly popped corn 1 tablespoon vinegar 2 cups freshly roasted pea- ^ teaspoon salt nuts 1 teaspoon vanilla 1 cup corn sirup Boil the sirup, vinegar, and salt until the sirup hardens when dropped in cold water. Add vanilla. Pour, while hot, over the pop corn and peanuts and mix well. When cool enough to handle, grease the hands and form into balls. 22 CHEESE RECIPES FROM FARMERS' BUL- LETIN NO. 487 CHEESE SAUCE No. 1 1 cupful of milk of grated cheese) 2 tablespoonfuls of flour Salt and pepper 1 ounce of cheese (% cupful Thicken the milk with the flour and just before serving add the cheese, stirring until it is melted. This sauce is suitable to use in preparing creamed eggs, or to pour over toast, making a dish correspond- ing to ordinary milk toast, except for the presence of cheese. It may be seasoned with a little curry powder and poured over hard-boiled eggs. 202 FOOD EFFICIENCY CHEESE SAUCE No. 2 Same as cheese sauce No. 1, except that the cheese is increased from 1 to 2 ounces. This sauce is suitable for using with macaroni or rice, or for baking with crackers soaked in milk. CHEESE SAUCE No. 3 Same as cheese sauce No. 1, except that two cup- fuls of grated cheese or 8 ounces are used. This may be used upon toast as a substitute for Welsh rabbit. CHEESE SAUCE No. 4 Same as cheese sauce No. 2, save that 2 tablespoon- fuls of melted butter are mixed with the flour before the latter is put into the milk. This sauce is there- fore very rich in fat and has only a mild flavor of cheese. CHEESE FONDUE No. 1 1 1/3 cupfuls of soft, stale grated fine or cut into bread crumbs small pieces 6 ounces of cheese (1% cup- 4 eggs fuls of grated cheese or 1 cupful of hot water 1 1/3 cupfuls of cheese % teaspoonful of salt Mix the water, bread crumbs, salt, and cheese; add the yolks thoroughly beaten; into this mixture cut and fold the whites of eggs beaten until stiff. Pour into a buttered baking dish and cook 30 minutes in a moderate oven. Serve at once. The food value of this dish, made with the above quantities, is almost exactly the same as that of a pound of beef of average composition and a pound of potatoes combined. It contains about 80 grams of CHEESE RECIPES 203 proteids and has a fuel value of about 1,300 calories. Estimated cost 18 cents. CHEESE FONDUE No. 2 11/3 cupfuls of hot milk (1 1/3 cupfuls of grated 1 1/3 cupfuls of soft, stale cheese or 1 cupful of bread crumbs cheese cut into small 1 tablespoonful of butter pieces) 4 eggs Yz teaspoonful of salt 1/3 of a pound of cheese Prepare as in previous recipe. The protein value of this dish is equal to that of V-/^, pounds of potato and beef, the fuel value, how- ever, being much in excess of these. Calculated cost 22 cents. In making either of these fondues, rice or other cereals may be substituted for bread crumbs. One- fourth cupful of rice measured before cooking, or one cupful of cooked rice or other cereals, should be used. BOILED FONDUE V/z cupfuls of bread crumbs 1 egg V/z cupfuls of milk 2 tablespoonfuls of butter V/z cupfuls of cheese cut into 6 oimces of crackers small pieces Soak the bread in the milk. Melt the butter and add the cheese. When the cheese has melted add the soaked crumbs, the eggs slightly beaten and the sea- soning. Cook a short time and serve on toasted crackers. Since it consists of essentially the same ingredients, the food value of this dish is obviously much the same as that of fondue made in other ways. 204 FOOD EFFICIENCY RICE FONDUE 1 cupful of boiled rice y^ teaspoonful of salt 2 tablespoonfuls of milk 1 teaspoonful of some com- 4 eggs mercial meat sauce, or 1 cupful of grated cheese similar flavoring Heat the rice in the milk, add the other ingredients, and cook slowly until the cheese is melted. Serve on crackers or toast. The food value is not far from that of a pound of beef of average composition, and the calculated cost is 15 cents. CORN AND CHEESE SOUFFLE 1 tablespoonful of butter 1 cupful of chopped corn 1 tablespoonful of chopped 1 cupful of grated cheese green pepper 3 eggs 54 cupful of flour 54 teaspoonful of salt 2 cupfuls of milk Melt the butter and cook the pepper thoroughly in it. Make a sauce out of the flour, milk, and cheese; add the corn, cheese, youlks, and seasoning; cut and fold in the wihtes beaten stiffly; turn into a buttered baking dish and bake in a moderate oven 30 minutes. Made with skimmed milk and without butter, this dish has a food value slightly in excess of a pound of beef and a pound of potatoes. Calculated cost about 20 cents. WELSH RABBIT 1 tablespoonful of butter 54 teaspoonful each of salt 1 teaspoonful of cornstarch and mustard Yz cupful of milk A speck of cayenne pep- Yz pound of cheese, cut into per small pieces Cook the cornstarch in the butter ; then add the milk gradually and cook two minutes; add the cheese and CHEESE RECIPES 205 Stir until it is melted. Season and serve on crackers or bread toasted on one side, the rabbit being poured over the untoasted side. . Food value is that of about three-fourths of a pound of beef. Calculated cost 13 cents. TOMATO RABBIT 2 tablespoonfuls of butter Ys teaspoonful of soda 2 tablespoonfuls of flour 1 pound of cheese 54 cupful of milk 2 eggs, slightly beaten 54 cupful of stewed and Salt, mustard, cayenne strained tomatoes pepper Cook the butter and the flour together, add the milk, and as soon as the mixture thickens add tomatoes and soda. Then add cheese, eggs, and seasoning. Serve on toasted whole wheat or Graham bread. GREEN CORN, TOMATO AND CHEESE 1 tablespoonful of butter 2 egg yolks 2 cups of grated cheese 1 teaspoonful of salt ^ % cup of canned or grated % teaspoonful of paprika fresh corn 1 clove of garlic 1 ripe pimiento 4 slices of bread % cup of tomato puree Into the melted butter stir the cheese until it, too, is melted. Then add the com and pimiento, stir for a moment and add the egg yolks beaten and mixed with the tomato juice and the salt and paprika. Have ready the bread toasted on one side and very lightly rubbed on its untoasted side with the garlic cut in two. Pour the mixture over the untoasted side of the bread and serve at once. A poached egg is sometimes placed on top of each portion, making a very nutritious combina- tion. 206 FOOD EFFICIENCY MACARONI AND CHEESE No. 1 1 cupful of macaroni, broken 2 tablespoonfuls of flour into small pieces 54 to J^ pound of cheese 2 quarts of boiling salted Yi teaspoonful of salt water Speck of cayenne pepper 1 cupful of milk Cook the macaroni in the boiling salted water, drain in a strainer, and pour cold water over it to prevent the pieces from adhereing to each other. Make a sauce out of the flour, milk and cheese. Put the sauce and macaroni in alternate layers in a buttered baking dish, cover with buttered crumbs, and heat in oven until crumbs are brown. MACARONI AND CHEESE No. 2 A good way to prepare macaroni and cheese is to make a rich cheese sauce and heat the macaroni in it. The mixture is usually covered with buttered crumbs and browned in the oven. The advantage of this way of preparing the dish, however, is that it is unneces- sary to have a hot oven, as the sauce and macaroni may be reheated on the top of the stove. MACARONI WITH CHEESE AND TOMATO SAUCE Boiled macaroni may be heated in tomato sauce and sprinkled with grated cheese just before serving. ITALIAN MACARONI AND CHEESE 1 cupful of macaroni broken 2 cloves into small pieces V/z cupfuls of tomato sauce 2 quarts of boiling salted Yz cupful or more of grated water cheese Yz onion Cook the macaroni in the boiling salted water with the onion and cloves. Drain, remove the onion and CHEESE RECIPES 207 cloves, reheat in tomato sauce, and serve with grated cheese. CHEESE AND MACARONI LOAF 54 cupful of macaroni broken green pepper into small pieces 1 teaspoonful each of 1 cupful of milk chopped onion and 1 cupful of soft bread parsley crumbs 3 eggs 1 tablespoonful of butter 1 teaspoonful of salt 1 tablespoonful of chopped ^ cupful of grated cheese Cook the macaroni in boiling salted water until tender, and rinse in cold water. Cook the parsley, onion, and pepper in a little water with the butter. Pour off the water or allow it to boil away. Beat the egg white and yolk separately. Mix all the ingredi- ents, cutting and folding in the stiffly beaten whites at the last. Line a quart baking dish with buttered paper ; turn the mixture into it ; set the baking dish in a pan of hot water, and bake in a moderate oven from one-half to three-fourths of an hour. Serve with tomato sauce. BAKED RICE AND CHEESE No. 1 1 cupful of uncooked rice and 2 tablespoonfuls of flour 4 cupfuls of milk; or 54 pound of cheese 3 cupfuls of cooked rice and 54 teaspoonful of salt 1 cupful of milk If uncooked rice is used, it should be cooked in 3 cupfuls of milk. Make a sauce with one cupful of milk, add the flour, cheese and salt. Into a buttered baking dish put alternate layers of the cooked rice and the sauce. Cover with buttered crumbs and bake until the crumbs are brown. The proteids in this dish, made with rice cooked in milk, are equal to those of nearly 208 FOOD EFFICIENCY 154 pounds of average beef. If skimmed milk is used, the fuel value is equal to nearly 3^ pounds of beef. Whole milk raises the fuel value still higher. Estima- ted cost 28 cents. BAKED RICE AND CHEESE No. 2 54 pound of cheese grated or 1 cupful of rice cut into small pieces Milk as needed Cook the rice ; put into a buttered baking dish alter- nate layers of rice and cheese ; pour over them enough milk to come halfway to the top of the rice ; cover with buttered crumbs and brown. If the rice is cooked in milk either whole or skimmed, and one cup of milk is used to pour over it, this dish has as much protein as 1^ pounds of beef of average composition, and a much higher fuel value. BAKED CRACKERS AND CHEESE No. 1 9 or 10 butter crackers or 1^ cupfuls of milk Boston crackers 54 teaspoonful of salt 54 pound of cheese or 1 cup- Flour ful of grated cheese Split the crackers, if the thick sort are selected, or with a sharp knife cut them into pieces of uniform size. Pour the milk over them and drain it off at once. With the milk, flour, cheese and salt make a sauce. Into a buttered baking dish put alternate layers of the soaked crackers and sauce. Cover with bread crumbs and brown in the oven, or simply reheat without covering with crumbs. The above is a very satisfactory substitute for mac- aroni and cheese, and can be prepared in less time. CHEESE RECIPES 209 BAKED CRACKERS AND CHEESE No. 2 9 or 10 butter crackers or or skimmed soda crackers 1 cupful of grated cheese 2 cupfuls of hot milk, whole J4 teaspoonful of salt This is more quickly prepared than the preceding recipe, but as the milk is likely to curdle, it has not so good a consistency. Soak the crackers in the milk; place them in a but- tered baking dish in alternate layers with the cheese; pour the remaining milk over them and bake. This dish may be covered with buttered crumbs. Variety may be secured, in either this recipe or the preceding one, by putting a very small amount of mixed mustard on each cracker. CHEESE ROLLS A large variety of rolls may be made by combining legumes, either beans of various kinds, cowpeas, len- tils, or peas, with cheese of various kinds, and adding bread crumbs to make the mixture thick enough to form into a roll. Beans are usually mashed, but peas or small Lima beans may be combined whole with bread crumbs and grated cheese, and enough of the liquor in which the vegetables have been cooked may be added to get the right consistency. Or, instead of beans or peas, chopped spinach, beet tops, or head lettuce may be used. Homemade cottage cheese, and the soft cream cheese of commerce, standard cheese, or English dairy may be used. 210 FOOD EFFICIENCY 42 CORN MEAL RECIPES FROM FARMERS' BULLETIN 565 CORN PONE 2 cups corn meal 54 cup wheat flour 1/3 cup water 1 teaspoon salt 1/3 cup sour milk or butter- 1 tablespoon sugar milk 2 teaspoons baking powder 54 teaspoon soda pour the water and milk over the corn meal in a double boiler and cook a few moments, or boil the water and pour it over the corn meal and then add the buttermilk. Sift together the flour, salt, sugar, baking powder, and soda, and add to the corn meal when it is cool. The mixture should be just stiff enough to make into cakes or "pones." If it is stiifer than this, add a little water. Form into cakes and place in a hot, well-greased pan and bake in a hot oven until brown. The cakes should be handled lightly and not pressed down after they have been placed in the pan. APPLE CORN BREAD 2 cups white com meal 1 teaspoon cream of tartar 2 tablespoons sugar 1 2/3 cups milk 54 teaspoon salt 3 tart apples, pared and 1 teaspoon soda sliced Mix the dry ingredients, add the milk, and beat thoroughly. Add the apples. Pour into a well-but- tered shallow pan and bake 30 minutes or longer in hot oven to soften the apples. This could be made with dried apricots cooked in the usual manner by soaking and cooking slowly and adding a little sugar. The juice may be used as sauce. This serves six or eight people. CORN MEAL RECIPES 211 CRACKLING BREAD 1 quart corn meal 3 teaspoons salt 1 pint cracklings Boiling water Mix the corn meal and salt; pour over this mixture enough boiling water to moisten but not enough to make a mush. When the meal has cooled, work the cracklings into it with the fingers. Form the dough into cakes about 4 inches long, 2 inches wide, and 1 inch thick; bake for 30 minutes. This bread, because of its large percentage of fat, is eaten without butter, and should be served very hot. "Cracklings," like "scraps," is a name given to the crisp, brown meat tissue left after lard is "tried out." They consist of connective tissue with a large amount of fat adhering to it. Much of the fat can be removed by pressure. This is best done by squeezing them in a thin cloth while they are still warm or after they have been reheated. Because of the large amount of fat in this bread, it is better food for persons who are working hard out of doors than for those of sedentary occupations. This makes 12 cakes. CRISP CORN MEAL CAKE 3 cups milk IJ^ cups corn meal 1 teaspoon salt Mix the ingredients and spread on shallow buttered pans to a depth of about one-fourth of an inch. Bake in a moderate oven until crisp. This will serve six people. 212 FOOD EFFICIENCY SOUR MILK CORN BREAD 2 cups corn meal 1^ teaspoons salt 2 cups sour milk 2 eggs 2 tablespoons butter 1 teaspoon soda 2 tablespoons sugar, white 1 tablespoon cold water or brown There are two ways of mixing this bread. By the first the meal, milk, salt, butter, and sugar are cooked in a double boiler for about 10 minutes. When the mixture is cool, the eggs are added well beaten and the soda dissolved in the water. By the other method all the dry ingredients, including the soda, are mixed together, and then the sour milk and eggs well beaten and the butter are added. If the second method is followed, the cold water is not needed. The bread should be baked in a shallow iron or granite pan for about 30 minutes. Since the bread made by the first method is of much better texture, that method is to be preferred, except in cases where there is not time for the necessary heating and cooling of the meal. Buttermilk may be substituted for the sour milk, in which case the butter should be increased slightly ; or sour cream may be used and the butter omitted. SPIDER CORN BREAD 1^ cups corn meal 1 teaspoon salt 2 cups sour milk 2 eggs 1 teaspoon soda 2 teaspoons butter Mix the dry ingredients. Add the eggs well beaten and the milk. Place the butter in a frying pan, melt it, and grease the pan well. Heat the pan and turn in the mixture. Place in a hot oven and cook 20 min- utes. This serves six people. CORN MEAL RECIPES 213 SWEET MILK CORN BREAD 2 cups yellow corn meal 1 teaspoon salt 1 cup wheat flour 2 eggs 2 cups milk 3 teaspoons baking powder Yi cup sugar Sift together the com meal, flour, sugar, salt, and baking powder. Add the eggs well beaten and the milk and bake one-half hour in a moderate oven. In this case, as in the recipe for sour milk corn bread, the corn meal can be cooked for a short time with the milk if a softer bread is desired. CORN MEAL MUFFINS Yz cup corn meal 1 tablespoon melted butter 1 cup wheat flour 1 teaspoon salt 3 teaspoons baking powder ^ cup milk 2 tablespoons sugar 1 egg Mix and sift the dry ingredients; add the milk gradually, the egg well beaten, and the melted butterj bake in a hot oven in buttered gem pans 25 minutes. This serves four people. CORN MUFFINS WITH DATES 1 cup white corn meal 1 cup wheat flour 2 tablespoons brown sugar 4 teaspoons baking powder 1 teaspoon salt 1 egg 2 tablespoons butter Y2 cup dates cut into small 154 cups milk pieces Cook together the first five ingredients for 10 min- utes in a double boiler. When cool, add the eggs, the dates, and the flour sifted with the baking powder. Beat thoroughly and bake in muffin pans in a quick oven or bake in a loaf. The bread will keep in good condition longer if the dates are cooked with the corn meal and other ingredients in the double boiler. 214 FOOD EFFICIENCY Variety may be secured by cooking the dates with the other ingredients in the double boiler. This serves six people. CUSTARD CORN CAKE 2 eggs 1 cup sweet milk % cup sugar 1 2/3 cups corn meal 1 teaspoon soda 1/3 cup wheat flour 1 teaspoon salt 2 tablespoons butter 1 cup sour milk 1 cup cream Beat the eggs and sugar together thoroughly. Sift the flour soda, and salt together and mix with the meal. Mix all the ingredients but the cream and butter. Melt the butter in a deep pan, using plenty on the sides. Pour in the batter, add (without stir- ring) a cup of cream, and bake 20 to 30 minutes. When cooked there should be a layer of custard on top of the cake or small bits of custard distributed through it. For economy's sake milk may be used in place of the cream in this recipe. This serves six people, CORN MEAL ROLLS 1% cups wheat flour 2 tablespoons butter 3/4 cup corn meal 1 egg 3 teaspoons 'making pow- % cup milk der 1 teaspoon salt Sift together the flour, baking powder, and salt, and mix with the meal. Rub the butter into the dry in- gredients. Beat the egg, add the milk, and add this mixture to the dry ingredients. Add more milk if necessary to make a soft dough. Roll out on a floured board, handling lightly. Cut with a round biscuit cutter, fold like Parker House roUs, and bake in a quick oven. This makes 14 small rolls. CORN MEAL RECIPES 215 RAISED CORN MEAL MUFFINS 1 cup scalded milk 54 yeast cake 3 tablespoons butter or other J4 cup lukewarm water fat 1 cup corn meal 4 tablespoons sugar 1% cups wheat flour 1 teaspoon salt Add shortening, sugar, and salt to the milk. When lukewarm add yeast dissolved in the water, corn meal and flour. Beat well; let rise overnight. Beat well and half fill greased muffin rings. Let rise until nearly double and bake in a hot oven for half an hour. This makes 12 muffins. SOFT CORN BREAD 2/3 cup rice 2 or 3 eggs % cup white corn meal 2 tablespoons butter 3 cups milk ^ or milk and 1 teaspoon salt water mixed Mix the rice, meal and salt with the milk in the top of a double boiler, and cook until the rice is nearly soft. Add the butter and the eggs well beaten and transfer to a greased granite baking pan. Bake in a moderate oven for an hour. Serve in the dish in which it is baked. This serves six people. SPOON CORN BREAD 2 cups water 1 tablespoon butter 1 cup milk 1 teaspoon salt 1 cup white corn meal 2 eggs Mix the water and the corn meal and bring slowly to the boiling point and cook 5 minutes. Add the eggs well beaten and the other ingredients. Beat thor- oughly and bake in a well-greased pan for 25 minutes in a hot oven. Serve from the same dish with a spoon. This serves six people. 216 FOOD EFFICIENCY STEAMED CORN MEAL BREAD 2 cups yellow meal IJ/^ teaspoons soda 1 cup wheat flour 1^ teaspoons salt 2% cups sour milk J^ cup molasses Sift together the flour, soda, and salt, and stir in the corn meal, mixing thoroughly. Add the molasses and sour milk. Pour into a well-buttered mold, which should not be more than two-thirds full. A lard pail is a good substitute for the mold. Cover closely and steam 5 hours. Half this recipe makes just the right amount to steam in a 1 -pound coffee tin. This serves eight people. BOSTON BROWN BREAD 1 cup corn meal 1 teaspoon salt 1 cup rye meal ^ cup molasses 1 cup Graham flour 2 cups sour milk, or 2% teaspoons soda 13^ cups sweet milk Mix and sift the dry ingredients and add the molas- ses and milk. Beat thoroughly and steam 3^ hours in well-buttered, covered molds. Remove the covers and bake the bread long enough to dry the top. This may be made also with 1^ cups corn meal and rye meal and no Graham flour. This serves eight people. BOSTON BROWN BREAD WITH FRUIT Follow recipe for Boston brown bread, adding to the dry ingredients a cup of seeded and shredded raisins or prunes or a cup of Zante currants. This serves eight people. CORN MEAL RECIPES 217 CORN MEAL PUFFS 1 pint milk 4 eggs 1/3 cup corn meal Grated nutmeg (if de- 4 tablespoons sugar sired) % teaspoon salt Cook the milk and meal together 15 minutes with the salt and sugar. When cool add the eggs well beaten. Bake in cups. Serve with stewed fruit or jam. This serves six people. CORN MEAL FRITTERS By increasing the corn meal in the above recipe by half (i.e., to one-half cup) the batter is made stiff enough to be dropped into hot fat and fried. This serves six people. CORN MEAL PANCAKES 2 cups wheat flour 1 tablespoon melted butter 54 cup corn meal 1/3 cup sugar lYz tablespoons baking pow- 1^ cups boiling water der 154 cups milk lYz teaspoons salt 1 egg Add meal to boiling water and boil 5 minutes ; turn into bowl add milk and remaining dry ingredients mixed and sifted, then the egg well beaten and butter. Cook on a greased griddle. This serves six people, CORN MEAL AND WHEAT WAFFLES 15^ cups water der y2 cup white corn meal 1^4 teaspoons salt lYz cups milk Yolks 2 eggs 3 cups wheat flour Whites 2 eggs 3 tablespoons sugar 2 tablespoons melted but- 1J4 tablespoons baking pow- ter 218 FOOD EFFICIENCY Cook the meal in boiling water 20 minutes; add milk, dry ingredients mixed and sifted, yolks of eggs well beaten, butter, and whites of eggs beaten stiff. Cook on a greased waffle iron. These waffles are considered by most people better than those made with wheat flour only. This serves six people. CORN MEAL AND RICE WAFFLES Yz cup corn meal 1 tablespoon melted butter Yz cup wheat flour Yz teaspoon soda 1 cup boiled rice 1 teaspoon salt 2 eggs well beaten 1 cup sour milk Sift together the flour, soda, and salt. Add the other ingredients and beat thoroughly. This serves six people. BUTTERMILK WAFFLES 3 cups water 2 teaspoons salt 2 cups corn meal V/z teaspoons soda 2 cups wheat flour Buttermilk or sour milk 1 cup sweet milk enough to make a thin 4 eggs batter 2 tablespoons butter Cook the meal, water, salt and butter together in a double boiler for 10 minutes. When the mush is cool add the eggs, beaten separately until very light. Sift the flour and soda together. Add the flour and the sweet milk alternately to the com mixture. Fin- ally add the buttermilk. This mixture is improved by standing a short time. This serves 10 people. CORN MEAL MUSHES PLAIN MUSH No. 1 1 cup corn meal 1 teaspoon salt ZYz cups water CORN MEAL RECIPES 219 Bring the salted water to the boiling point in the top of a double boiler. Pour the corn meal slowly into the water, stirring constantly. Cook 3 minutes. Put the upper part of the boiler into the lower part and cook the mush half an hour and as much longer as convenient. Long cooking improve the taste and probably adds to the thoroughness with which the mush is digested. The housewife who has no double boiler can make one by using two saucepans of such size that one can be set inside of the other. PLAIN MUSH No. 2 1 cup corn meal 454 cups water, milk, or milk 1 teaspoon salt and water Bring the salted water to the boiling point; add the meal slowly, stirring all the time. Put into the fireless cooker and leave for 5 to 10 hours. If the pail holding the mush is set into another pail containing water be- fore being placed into the cooker, the heat will be retained longer. Whether this is necessary or not depends upon the efficiency of the cooker, PLAIN MUSH No. 3 1 cup meal 4 cups milk, whole or skim, 1 teaspoon salt or 3% cups water or 4 cups milk and water Put the ingredients into the top of the double boiler cold and cook 1 hour or longer. If convenient, just before serving bring the mush to the boiling point,, This improves its texture and also its flavor. 220 FOOD EFFICIENCY FRIED CORN MEAL MUSH The custom of packing, hasty pudding in granite pans, cutting it into slices and frying it, is too common to call for special mention here. A less common method in this country is that employed in Italy, where polenta is usually spread out in thin layers on a board and cut into small blocks. These blocks are egged and crumbed and fried in deep fat. Another method is to mix corn meal in three times its volume of water and to cook it in water only long enough to form a mush, and to complete the cooking by frying the meal in butter or other fat. This is not so stiff as ordinary fried corn meal mush, and has the advantage of re- quiring a shorter time for its preparation, as the tem- perature of fat suitable for frying is far greater than that of boiling water. CORN MEAL MUSH WITH FRUIT Corn meal mush is often served with dried fruits, particularly with figs and dates. In preparing such fruit for use with the mush, it usually is necessary to soften it. This can be accomplished easily by wash- ing the fruit and then heating it in a slow oven. As a result of the heat the water remaining on the fruit is absorbed and the fruit softened and also dried on the surface. CORN MEAL MUSH WITH CHEESE For this dish yellow corn meal is generally used. For a mush made with one cup of yellow corn meal the usual allowance is one-half cup, or 2 ounces, of grated cheese. There is, however, no limit to the CORN MEAL RECIPES 221 quantity of cheese which can be added, and the addi- tion of the cheese tends not only to make a more highly nitrogenous and nourishing dish but also to make a dish which can be eaten without the addition of butter or cream. Like the ordinary corn meal mush, it is often fried either in deep fat, after having been egged and crumbed, or in a small amount of fat. CHEESE PUDDING 1 quart boiling water 5^ pound yellow corn meal 1 tablespoon salt 54 pound cheese 54 cup milk Into the boiling, salted water pour the corn meal slowly, stirring constantly, and allow to boil 10 min- utes; then add most of the cheese and cook 10 minutes more, or until the cheese is melted. Add one-half cup of milk and cook a few minutes. Pour into a greased baking dish. Brown in the oven. This dish is im- proved by grating a little hard cheese over the top just before it is baked. This pudding can be cut into slices when cold and fried. This serves four to six people. CORN MEAL MUSH WITH PORK 1 pound lean pork, part meat 1 teaspoon salt and part bone 54 teaspoon powdered sage 1 cup corn meal Water Cook the pork in water until the meat can be re- moved easily from the bone. Remove the meat, cool the broth, and remove the fat. Reduce the broth to about a quart, or add water enough to bring it up to this amount, and cook the corn meal in it. Add the 222 FOOD EFFICIENCY meat finely chopped and the seasonings. Pack in granits bread tins. Cut into slices and fry. Beef may be used in the same way. This serves six people. ROAST PORK WITH BATTER PUDDING A dish corresponding to the Yorkshire pudding which is frequently served with roast beef can be made out of corn meal to serve with roast pork. % cup corn meal J^ teaspoon salt 1 cup milk 2 eggs Place the milk, corn meal, and salt in the top of a double boiler and cook them about 10 minutes, or until the meal has expanded to form a thorough mixture. After the mixture has cooled, add the eggs well beaten. Grease gem tins thoroughly, allowing to each about 1 teaspoon of fat from the roast pork. Bake in a mod- erate oven, basting occasionally with the drippings of the pork. This serves four people. CORN MEAL SCRAPPLE 1 pig's head split in halves Salt and sage 2 cups corn meal Follow the above directions for cooking corn meal with pork, but use double the amount of water. CORN MEAL FISH BALLS 2 cups cold white corn meal 1 egg mush 1 tablespoon butter 1 cup shredded codfish Pick over the codfish and soak it to remove salt, if necessary. Combine the ingredients and drop by spoonfuls into hot fat. Drain on porous paper. These CORN MEAL RECIPES 223 codfish balls compare very favorably in taste with those made with potato and are prepared more easily and quickly. The mush must be as dry as possible. This makes 12 fish balls. ROAST PORK OR FRIED CHICKEN WITH CORN MEAL MUSH Blocks of fried corn meal mush are sometimes served with roast pork, and are a common accompani- ment for fried chicken, particularly in the Southern States. The mush is made by the usual method, is cooled and cut into slices, and fried a delicate brown either in a greased pan or in deep fat. For a boiled corn meal and apple dumpling to be eaten with roast pork, see recipe below, INDIAN PUDDING 5 cups milk 1 teaspoon salt 1/3 cup com meal 1 teaspoon ginger Yi cup molasses Cook milk and meal in a double boiler 20 minutes; add molasses, salt, and ginger; pour into buttered pudding dish and bake 2 hours in slow oven; serve with cream. This serves eight people, CORN MEAL AND FIG PUDDING 1 cup corn meal 1 cup finely chopped figs 1 cup molasses 2 eggs 6 cups milk (or 4 of milk 1 teaspoon salt and 2 of cream) Cook the corn meal with 4 cups of milk, add the molasses, figs and salt. When the mixture is cool, add the eggs well beaten. Pour into a buttered pud- ding dish and bake in a moderate oven for 3 hours or 224 FOOD EFFICIENCY more. When partly cooked add the remainder of the milk without stirring the pudding. This serves eight or ten people. CORN MEAL AND APPLE PUDDING For the figs in the above recipe substitute a pint of finely sliced or chopped sweet apples. This serves eight or ten people. INDIAN MEAL DOUGHNUTS ^ cup milk 2 eggs well beaten 1% cups very fine white corn 1 teaspoon cinnamon meal 2 teaspoons baking powder lJ/$ cups wheat flour 1 level teaspoon salt % cup butter % cup sugar Put milk and meal into a double boiler and heat to- gether for about 10 minutes. Add the butter and sugar to the meal. Sift together the wheat flour, baking powder, cinnamon and salt. Add these and the eggs to the meal. Roll out on a well-floured board; cut into the desired shapes ; fry in deep fat ; drain and roll in powdered sugar. This makes 30 medium-sized doughnuts. MOLASSES CORN CAKE 2 cups yellow corn meal 1 cup sour milk % cup molasses 1% cups sweet milk Yz cup sugar 1 cup wheat flour 2 tablespoons butter IJ/^ teaspoons soda 1 teaspoon salt 1 egg Mix the first seven ingredients in a double boiler and cook over hot water. Cook for about 25 minutes after the mixture has become hot. After it has cooled add the wheat flour and soda, thoroughly sifted to- HONEY RECIPES 225 gether, and the egg well beaten. Bake in a shallow tin. This serves six people. CORN MEAL GINGERBREAD To the above recipe add 1^/^ teaspoons ginger, 1^^ teaspoons, and Y^ teaspoon cloves, sifting them with the flour. This serves six people. FRUIT GEMS Yz cup corn meal 1 cup milk 1 cup wheat flour 1 cup currants or raisins 3 teaspoons baking powder 2 eggs 2 tablespoons sugar 1 tablespoon flour reserved 2 tablespoons melted butter for flouring currants or 1 teaspoon salt raisins Mix and sift the dry ingredients ; add the milk grad- ually, the eggs well beaten, melted butter, and raisins, which have been floured. Bake in a hot oven in but- tered gem pans 25 minutes. This makes 12 cakes. 47 HONEY RECIPES Taken From FARMERS' BULLETIN NO. 653 BRAN BROWN BREAD 1 cup white or whole wheat 1 cup bran flour Yz, cup honey 1 teaspoon soda 1 cup sour milk 54 teaspoon ssilt Yi cup raisins floured Sift together the flour, soda and salt, and add the other ingredients. Steam three hours or bake 40 min- utes in a slow oven. If the amount of milk is increased 226 FOOD EFFICIENCY by half, the bread is more delicate and has a somewhat higher food value. STEAMED BROWN BREAD 1 cup yellow corn meal 1 teaspoon salt 2 cups graham flour 1^ teaspoons soda 2/3' cup honey 1 tablesspoon boiling water 2 cups sour milk 1 cup seeded raisins Mix together the meal, flour and salt; add the sour milk and the honey and then the soda dissolved in the boiling water; and the raisins. Steam three hours in covered receptacles, which should be not more than two-thirds full at the beginning of the cooking. HONEY BREAD 2 cups honey 4 teaspoons powdered car- 4 cups rye flour damon seed. 1 teaspoon soda 2 egg yolks 4 teaspoons aniseed Y^ cup brown sugar 2 teaspoons ginger Sift the flour with the spices and soda and add the other ingredients. Put the dough into shallow but- tered pans to the depth of about an inch and bake in a hot oven. HONEY AND NUT BRAN MUFFINS ^ cup honey 2 cups bran 1 cup flour 1 tablespoon melted butter ^ to 5^ teaspoon soda 1^ cups milk J4 teaspoon salt ^ cup finely chopped Eng~ lish walnuts. Sift together the f!our, soda, and salt, and mix them with the bran. Add the other ingredients and bake for 25 or 30 minutes in a hot oven in gem tins. This will make about 16 large muffins, each of which may be considered roughly to be a 100-calorie portion and to contain 2 grams of protein. HONEY RECIPES 227 HONEY AND NUT SANDWICHES Mix the honey with pecan meats or almonds minced, and make into sandwiches with small baking powder biscuits. HONEY AND CREAM CHEESE SANDWICHES Mix honey with cream cheese and use as filling for bread or baking powder biscuit sandwiches. Chopped nut may be added to the honey and cheese if desired. HARD HONEY CAKE % cup honey % teaspoon cloves 14 cup sugar Speck white peper 2% cups flour Speck salt 1 egg 54 teaspoon soda 54 teaspoon ginger 1 tablespoon water 1 teaspoon cinnamon 2 ounces blanched almonds 54 teaspoon ground carda- cut small pieces or mon seed chopped. Sift together the flour and spices, dissolve the soda in the water, beat the egg and combine all the ingre- dients. Beat or knead the mixture thoroughly. Cook a small sample. If it does not rise sufficiently, add a little more soda and honey; if it falls, add a little more flour. Roll out the dough to the thickness of about three-fourths of an inch and bake in a hot oven. When the cake is done glaze it with a thick sirup of sugar and water and allow it to dry in a slow oven or in some other warm place. While it is still warm, cut it into long strips. Or it may be left in one large cake, to be cut into very thin slices when served. This cake will become very hard on cooling and will not be soft enough to eat for several weeks, but will keep in good condition for an indefinite length of time. 228 FOOD EFFICIENCY BUTTER HONEY CAKE 1/^ cups honey 5 cups flour Yz cup butter V/z teaspoons soda 3 egg yolks 2 tablespoons orange flower 2 teaspoons ground cinna- water (water may be mon substituted). Vz teaspoon salt Whites 3 eggs Rub together the honey and butter; add the un- beaten yolks and beat thoroughly. Add the flour sifted with the cinnamon and the salt; and the soda dis- solved in the orange-flower water. Beat the mixture thoroughly and add the well-beaten whites of the eggs. Bake in shallow tins and cover with frosting made as follows: ORANGE FROSTING FOR BUTTER HONEY CAKE Grated rind 1 orange 1 egg yolk 1 teaspoon lemon juice Confectioners' sugar 1 tablespoon orange juice Mix all ingredients but the sugar and allow the mixture to stand for an hour. Strain and add con- fectioners' sugar until the frosting is sufficiently thick to be spread on the cake. For the cinnamon in the Butter Honey Cake the following mixture of spices may be substituted: Yz teaspoon ginger 54 teaspoon nutmeg 2 teaspoons cinnamon ^ teaspoon white pepper 1 teaspoon ground carda- Chopped citron or nuts may mon seed also be added. 1 teaspoon cloves This mixture may also be flavored with ging'^r, aniseed or cardamom seed. HONEY RECIPES 229 BUTTER HONEY CAKE NO. 2 1 cup honey 3 cups flour Yi cup butter 54 to 1 teaspoon soda 54 teaspoon ginger 1 ounce candied lemon peel 54 teaspoon cinnamon 1 ounce candied orange peel 1 teaspoon ground carda- or mon seed 1 cup seeded raisins 3 eggs Mix the honey and butter by warming slightly and stirring; add the spices and the yolks of the eggs un- beaten and beat the mixture thoroughly. Add the flour and the soda dissolved in a little water, then the whites of the eggs beaten stiff, and finally the fruit. Bake in a moderate oven, NUT HONEY CAKE 2 cups brown sugar Yz teaspoon allspice _ 2 cups honey 1 cup chopped raisins 6 egg yolks 5^ ounce citron cut in small 3 cups flour pieces Speck of salt 5^ ounce candied orange peel 1J4 teaspoons soda cut in small pieces 3 teaspoons ground cinna- 54 pound almonds coarsely mon chopped 54 teaspoon ground cloves Whites of 3 eggs. 54 teaspoon ground nutmeg Mix the sugar, honey and the yolks of the eggs and beat thoroughly. Sift together the flour, salt, spices and soda. Combine all ingredients but the whites of the eggs. Beat the whites of the eggs till they are stiff and add them last. Pour the dough to the depth of about half an inch into well-buttered tins and bake in a slow oven for one-half hour, FROSTING FOR NUT HONEY CAKE 15^ cups sugar 54 cup water 3 egg whites Boil the sugar and water until the sirup forms a 230 FOOD EFFICIENCY thread when dropped from the spoon. While still hot, pour the sirup over the well-beaten whites of the eggs, beating the mixture until it is of the right con- sistency to spread. CHOCOLATE NUT HONEY CAKE To the above cake add 3 ounces of chocolate grated. SOFT HONEY CAKE Yz cup butter 1 teaspoon soda 1 cup honey y^ teaspoon cinnamon 1 egg i/^ teaspoon ginger Yz cup sour milk 4 cups flour Rub the butter and honey together; add the egg well beaten, then the sour milk and the flour sifted with the soda and spices. Bake in a shallow pan. HONEY SPONGE CAKE Vz cup sugar 4 eggs Yz cup honey 1 cup sifted flour Mix the sugar and honey and boil until the sirup will spin a thread when dropped from the spoon. Pour the sirup over the yolks of the eggs which have been beaten until light. Beat this mixture until cold; then add the flour and cut and fold the beaten whites of the eggs into the mixture. Bake for 40 to 50 min- utes in a pan lined with buttered paper, in a slow oven. This cake can be made with a cupful of unheated honey in place of the honey and sugar sirup, but the quality is not quite so good, HONEY POUND CAKE A good pound cake can be made by using equal HONEY RECIPES 231 weights of honey, sugar, eggs, flour and butter. A little soda should be added because of the acidity of the honey, and a good flavoring is cardamom seed and orange-flower water. Or a cake similar to pound cake may be made as follows; 1 cup sugar 54 teaspoon powdered carda- 54 cup honey mon seed 1 cup butter ^ teaspoon soda 4 eggs Yz teaspoon orange flower 2 cups pastry flour water Rub together the butter and sugar and add the honey. Add the yolks of the eggs well beaten. Fi- nally, add the whites of the eggs, beaten to a stiff froth, and the orange-flower water. Add gradually the flour sifted with the soda and cardamom seed. Beat the mixture for 10 minutes. Put the dough into a warm tin with high sides, and bake in a slow oven for one hour. RIBBON CAKE Utilizing candied honey as filling Yz cup butter V/t, teaspoons ginger 2 cups sugar 3^^ teaspoons cinnamon 4 eggs 54 teaspoon cloves 1 cup milk 1/3 cup raisins, seeded and 354 cups flour cut in pieces 5 teaspoons baking powder 1/3 cup figs, finely chopped V/z teaspoons ground carda- 1 tablespoon honey mon seed Rub the butter and sugar together and add the yolks of the eggs. Sift together the flour and baking pow- der and add them to the mixture, alternating them with the milk. Finally, add the whites of the eggs 232 FOOD EFFICIENCY well beaten. Bake two-thirds of the mixture in two layer cake pans. To the remainder add spices, fruit and honey, and bake in a layer cake pan. Put layers together with crystallized honey. HONEY FRUIT CAKE 3 cups flour lYz pounds currants 2 teaspoons soda 1 pound citron 354 cups honey 1 pound candied cherries 1 cup butter 1 pound candied apricots 6 eggs 1 pound candied pineapple 2 teaspoons cinnamon 54 cup sour jelly, or 2 teaspoons ginger 54 cup white grape juice 2 teaspoons ground carda- 2 teaspoons vanilla mon seed 2 ounces candied orange 54 teaspoon cloves peel 3 pounds raisins (seeded) 2 ounces candied lemon peel Cut the candied fruit into small pieces, with the ex- ception of the cherries, which should be left whole. Place the fruit in a large dish and sift over it one- half of the flour, mixing thoroughly. Sift the soda with the remainder of the flour. Bring the honey and the butter to boiling point and while still hot add the spices. When the mixture is cool, add the well-beaten yolks of the eggs, then the flour and grape juice or jelly and the well beaten whites. Finally, add the fruit. The cake should be divided into three or four parts and put into buttered dishes covered with but- tered paper tied closely over the tops. Steam for five hours, remove the paper and bake in a very slow oven for an hour. This makes a very rich cake consisting chiefly of fruit. For the sake of economy, the flour can be increased to even twice the quantity without affecting the quality very much. HONEY FRUIT CAKE NO. 2 4 cups flour 3 3 teaspoons soda 2 cups honey 3 1 cup butter 4 6 eggs 1 2 teaspoons cinnamon 1 2 teaspoons ginger 1 y^ teaspoon cloves 1 HONEY RECIPES 233 teaspoons ground carda- mon seed pounds raisins (seeded) ounces citron pound cranberries pound canned pineapple pound dried apricots pound dried apples To prepare the cranberries, pineapples, apricots and apples, cook each in honey till it is soft ; remove from the honey and dry in a very slow oven. A little water should be added to the honey in which the cranberries are cooked, a good proportion of ingredients being equal weights of cranberries, water and honey. To any honey left over from cooking the fruits add enough honey to make up the total amount called for by the recipe. Mix and cook the cake in the same manner as honey fruit cake No. 1, HONEY DROP CAKES ^ cup honey 1^ to 2 cups flour 54 cup butter y^ teaspoon soda y^ teaspoon cinnamon 2 tablespoons water y^ teaspoon cloves 1 cup raisins, cut into small 1 egg pieces Heat the honey and butter until the butter melts. While the mixture is warm add the spices. When it is cold add part of the flour; the egg well beaten, the soda dissolved in the water, and the raisins. Add enough more flour to make a dough that will hold its shape. Drop by spoonfuls on a buttered tin and bake in a moderate oven. YELLOW HONEY CAKE y^ cup sugar 54 teaspoon cinnamon 2 egg yolks y^ teaspoon cloves 2/3 cup honey V/i cups flour 234 FOOD EFFICIENCY Sift together the flour and the spices. Mix the sugar and egg yolks, add the honey, and then the flour gradually. Roll out thin, moisten the surface with egg white, and mark into small squares. Bake in a moderate oven. HONEY COOKIES NO. 1 2/3 cup honey 1 teaspoon allspice 2/3 cup sugar 2 ounces finely chopped 2^^ cups flour candied orange peel 14 teaspoon soda 54 pound walnut meats finely 1^ teaspoons cinnamon chopped 1 teaspoon cloves Sift together the flour, spices and soda and add the other ingredients. Knead thoroughly, roll out thin, and cut with a biscuit cutter. These cookies are very hard. HONEY COOKIES NO. 2 ^ cup honey 1 teaspoon ground cinna- 2/3 cup sugar mon % cup milk 1/2 cup finely chopped al- 3 tablespoons lard monds 2 egg yolks 54 teaspoon soda or 2 tea- 4 cups flour spoons baking powder {^ teaspoon salt Bring the first four ingredients to the boiling point and allow the mixture to cool. Sift together the flour, cinnamon and soda or baking powder. Combine all the ingredients. Roll the mixture out thin on a floured board. Cut out and bake in a moderate oven on tins which have been greased and floured. To prepare the tins properly, brush them over with melted butter and sifted flour, turn them over and shake off as much as possible of the flour. HONEY RECIPES 235 HONEY COOKIES NO. 3 J4 cup water 1 teaspoon soda 1 pound brown sugar or 6 cups flour cups packed solidly 1 teaspoon powdered carda- 5^ cup lard mon seed 1 cup honey 1 teaspoon cinnamon 1/3 cup egg yolks Heat the water, sugar, lard and honey until the lard is melted. When cool, add the yolks of the eggs and the flour, sifted with the soda and spices. Roll out on a floured board and cut into any desired shape. Place a small piece of citron in the middle of each cooky. HONEY BRAN COOKIES NO. 1 2 tablespoons butter 1 cup bran Yi cup honey Yz cup flour 2 eggs y% teaspoon powdered aniseed 54 to ^ teaspoon soda Rub together the butter and honey; add the eggs unbeaten and beat the mixture thoroughly. Sift to- gether the flour, soda and aniseed. Combine all the ingredients, drop from a teaspoon on to a buttered tin and bake in a moderate oven. HONEY BRAN COOKIES NO. 2 3 cups bran 54 teaspoon ginger y^ cup sugar 5^ cup honey 54 to 5^ teaspoon soda 54 cup milk 54 teaspoon cinnamon 5^ cup melted butter Mix the sugar, cinnamon, ginger, and soda with the bran and add the other ingredients. Drop from a spoon upon a buttered pan and bake about 15 minutes. ROLLED HONEY WAFERS NO. 1 54 cup butter 54 teaspoon powdered carda- 34 cup honey mon or aniseed y% cup flour 236 FOOD EFFICIENCY Mix together the butter and honey and add the flour, sifted with the spice. Spread out very thin with a broad long-bladed knife or spatula on a buttered, in- verted dripping pan, or on flat tins made for the pur- pose. Mark off in 3-inch squares and bake in a slow oven until delicately browned. While warm, roll into tubular shape and hold until they cool and, if neces- sary, until they harden into shape. Honey wafers are not quite so tender as those made with sugar, ROLLED HONEY WAFERS NO. 2 Y/^ cup honey 1/6 cup milk 54 cup sugar 54 teaspoon cardamon or 54 cup butter aniseed l/i cup flour Cream the butter; add the sugar, honey and flour in the order named, and the milk very gradually. Cook as rolled honey wafers No. 1. NOUGAT WAFERS Yz cup butter 4 .teaspoons ginger, or 1 cup brown sugar 2 teaspoons powdered car- Y2 cup milk damon or aniseed 7/^ cup bread flour Rub together the butter and the sugar and add alter- nately the milk and the flour sifted with the spices. Spread in a very thin layer on the bottom of an in- verted dripping pan or on flat tins made for the pur- pose. Mark off into pieces about an inch wide and 4 inches long and put together in pairs with honey nougat filling made as follows; HONEY FILLING FOR NOUGAT WAFERS 1 cup sugar 54 cup water Yi cup honey 2 egg whites HONEY RECIPES 237 Boil the sugar, water and honey together until the sirup makes a thread when dropped from a spoon or until drops of it hold their shape when poured into cold water. Beat the eggs to a stiff froth, pour the sirup over them, put the dish holding the mixture in a place where it will keep warm but not cook rapidly, beat until it will hold its shape, HONEY RISSOLES Pastry covering for Rissoles 1/3 cup lard 2/3 cup water 2 egg yolks J4 cup brown sugar 1 egg white Flour Mix together all the ingredients but the flour and add enough of that to make a stifif dough. Roll out as thin as a knife blade, cut into round or square pieces, taking care to avoid the necessity of rolling out the second time, as this is likely to make the dough very tough. A honey filling is used with this dough and is made as follows ; HONEY FILLING FOR RISSOLES 1 cup honey Rye bread crumbs 2 ounces candied orange Aniseed peel Bring the honey to the boiling point, remove from the stove, and add as much bread crumbs as it will moisten while it is hot. Add the orange peel and enough powdered aniseed to give a decided flavor. Roll this filling into small balls and lay one in the center of each piece of pastry; fold the pastry over and press the edges together. Bake in a hot oven. 238 FOOD EFFICIENCY BAKED HONEY CUSTARD 5 eggs % teaspoon powdered cinna- 14 cup honey mon 4 cups scalded milk % teaspoon salt Beat the eggs sufficintly to unite the yolks and whites, but not enough to make them foamy. Add the other ingredients and bake in cups or in a large pan in a moderate oven. The baking dishes should be set in water, BOILED HONEY CUSTARD 2 cups milk % cup honey 3 egg yolks % teaspoon salt Mix the honey, eggs and salt. Scald the milk and pour it over the eggs. Cook in a double boiler until the mixture thickens. This custard is suitable for use in place of cream on gelatin desserts, or to be poured over sliced oranges or stewed fruit, HONEY PUDDING ^ cup honey 5^ teaspoon ginger 6 ounces bread crumbs 2 egg yolks 54 cup milk 2 tablespoons butter Rind of half a lemon 2 egg whites Mix the honey and the bread crumbs and add the milk, seasonings, and yolks of the eggs. Beat the mix- ture thoroughly and then add the butter and the whites of the eggs well beaten. Steam for about two hours in a pudding mold which is not more than three-quarters full, HONEY CHARLOTTE RUSSE 1 quart cream J/^ cup delicately flavored 6 lady fingers honey HONEY RECIPES 239 Chill the honey by placing the dish containing it in a pan of ice water. Whip the cream and add it to the honey, mixing the two well. Line a dish with lady fingers and fill it with the honey and cream. Serve very cold, HONEY MOUSSE 4 eggs 1 cup hot, delicately flavored 1 pint cream honey Beat the eggs slightly and slowly pour over them the hot honey. Cook until the mixture thickens. When it is cool, add the cream whipped. Put the mixture into a mold, pack in salt and ice, and let it stand three or four hours, HONEY ICE CREAM NO. 1 1 quart thin cream honey ^ cup delicately flavored Mix ingredients and freeze. HONEY ICE CREAM NO. 2 1 pint milk 1 cup honey Yolks 6 eggs 1 pint cream Heat the milk in a double boiler. Beat together the honey and eggs, add the hot milk, return the mixture to the double boiler, and cook it until it thickens. Add the cream and when the mixture is cool, freeze it. SAUCE FOR ICE CREAM 2 tablespoons butter ^ cup honey 2 teaspoons cornstarch Cook together the cornstarch and butter thoroughly, being careful not to brown them. Add the honey and 240 FOOD EFFICIENCY cook the mixture until it becomes hard when dropped into cold water and until all taste of raw cornstarch has been removed. PUDDING SAUCE If a small quantity of water be added to the above sauce, its consistency is entirely changed; it becomes thinner and cannot be made brittle even by dropping it into cold water. It is suitable for serving on vari- ous kinds of puddings. STRAWBERRY SAUCE Strawberry sauce, for puddings or boiled rice, which is usually made by mixing butter, sugar and mashed berries, is a good means of securing the strawberry flavor at times when berries are too high-priced to be used in large quantities. The substitution of honey for sugar has proved to be practicable. In fact, it obvi- ates one of the chief difficulties in making this sauce— ^ the tendency to curdle. 2 tablespoons butter Yz cup honey 2/3 cup mashed strawberries Beat together the honey and butter. Add the straw- berries slowly, keeping the mixture cool by setting the dish in water. Serve on boiled rice or cottage pudding. SALAD DRESSING 4 egg yolks 1 teaspoon mustard 2 tablespoons vinegar or 1 teaspoon salt lemon juice Paprika to taste 2 tablespoons butter 1 cup cream 2 tablespoons honey HOW TO PREPARE VEGETABLES 241 Heat the cream in a double boiler. Beat the eggs, and add to them all the other ingredients but the cream. Pour the cream slowly over the mixture, beat- ing constantly. Pour it into the double boiler and cook until it thickens, or mix all the ingredients but the cream and cook in a double boiler until the mix- ture thickens. As the dressing is needed combine this mixture with whipped cream. This dressing is par- ticularly suitable for fruit salads. NOUGAT 3/8 cup honey 1 pound almonds Yz cup brown sugar 2 egg whites Boil the honey and sugar together until drops of the mixture hold their shape when poured into cold water. Add the whites of the eggs, well beaten, and cook very slowly, stirring constantly, until the mix- ture becomes brittle when dropped into water. Add the almonds and cool under a weight. The candy can be broken into pieces, or may be cut and wrapped in w^axed paper. HONEY FUDGE 2 cups sugar 1/3 cup water 1/3 cup honey 2 egg whites 1 teaspoon of vanilla extract Boil together the sugar, honey and water until the sirup spins a thread when dropped from a spoon (about 250 degrees F.). Pour the sirup over the well- beaten whites of the eggs, beating continuously and until the mixture crystallizes, adding the flavoring after the mixture has cooled a little. Drop in small pieces on buttered or paraffin paper. The vanilla may be omitted. 242 FOOD EFFICIENCY HONEY CARAMELS 2 cups granulated sugar 54 cup honey y2 cup cream or milk J4 cup butter Mix the ingredients ; heat and stir until the sugar is dissolved; then cook without stirring until a firm ball can be formed from a little of the mixture dropped into cold water. Beat the mixture until it crystallizes, pour into buttered pans, and cut into squares. The addition of pecan nuts improves these caramels. HONEY POPCORN BALLS Honey can be heated up to about 245 degrees F. without being greatly changed in color or flavor. If it is heated carefully most of the water is expelled. The honey then becomes hard on cooling and can be used for making popcorn balls. To make them, dip the popped corn into the hot honey, shape into balls and cool. Honey popcorn balls absorb moisture on standing in the air. They must therefore be either kept very closely covered or reheated and dried before being used. HOW TO PREPARE VEGETABLES from U. S. BULLETIN NO. 47 BOILED ASPARAGUS Wash, trim, remove the woody part of the stems, and tie asparagus in bundles, or cut in 1-inch lengths. Put in salted water and boil slowly in an uncovered saucepan until stalks are tender. Season with butter, salt, and pepper, or with a white sauce. Serve on hot toast if desired. HOW TO PREPARE VEGETABLES 243 BOSTON BAKED BEANS 1 quart navy beans 2 tablespoons molasses 1 tablespoon salt 1 cup boiling water J4 tablespoon mustard "%, pound fat salt pork 3 tablespoons sugar Boiling water to cover Pick beans over and soak in cold water over night. In the morning drain, cover with fresh water, and heat slowly until the skins burst, but do not let the beans become broken. Scald Yz pound fat salt pork; scrape it; put a slice in the bottom of the bean pot. Cut the remaining pork across top in strips just through the rind, and bury the pork in the beans, leaving the rind exposed. Add 1 cup boiling water to seasonings and pour over the beans. Cover with boiling water. Bake slowly, adding more water as necessary. Bake from 6 to 8 hours ; uncover at the last so that the water will evaporate and beans brown on top. Serves 12, BEAN SOUP 1 quart dried beans 2 quarts cold water 1 tablespoon chopped onion 2 teaspoons salt 54 pound fat salt pork 54 teaspoon Cayenne pepper 2 stalks celery, or 54 teaspoon mustard 54 teaspoon celery salt. 2 tablespoons flour Wash the beans and soak them over night in cold water, drain, and rinse thoroughly. Fry the onions in one-half the fat, put with beans, add the celery salt and 2 quarts of cold water. Cook slowly until the beans are soft, adding more water as it boils away; rub through a strainer, add the seasonings, and re- heat. Heat the remaining fat in a saucepan, add flour, then add the hot soup gradually. 244 FOOD EFFICIENCY GREEN LIMA BEANS Cover 1 quart of the shelled beans with boiling water. Boil up quickly at first, then boil slowly until done (45 to 60 minutes), allowing water to boil away at the last. When tender pour off a part of the water if too much remains. Season the beans with a tea- spoonful of salt and 2 heaping tablespoonfuls of but- ter, or serve with a white sauce. CABBAGE SALAD 3 cups finely shaved cabbage 1 recipe cream salad dress- ing CREAM SALAD DRESSING 1 cup thick cream, sweet or 1 teaspoon salt sour Yg teaspoon white pepper 6 tablespoons vinegar Cayenne 4 tablespoons sugar Add vinegar and seasonings to cream and stir until sugar is dissolved. Serves 10. CABBAGE AND PEANUT SALAD 3 cups finely shaved cabbage 1 recipe cooked salad dress- 1 cup finely chopped pea- ing nuts Combine cabbage and peanuts, add salad dressing. Chill thoroughly and serve. Serves 10 to 12. COLE SLAW 3 cups shaved cabbage 1 recipe cooked dressing Pour cooked dressing (while hot) over shaved cab- bage, mix well, chill and serve. Serves 10 to 12. HOW TO PREPARE VEGETABLES 245 COOKED SALAD DRESSING 1 teaspoon salt 2 eggs Yi teaspoon mustard Yz cup milk (heated) Cayenne 2 teaspoons butter 1 teaspoon sugar Ya, cup vinegar (heated) Mix salt, mustard, cayenne, and sugar together until well blended; add egg, mix thoroughly; add the hot milk and butter, and cook in double boiler until it thickens, stirring constantly. Remove from the fire and stir in the heated vinegar. If it curdles, place upper part of double boiler in cold water, and beat with an egg beater until smooth. Good for cole slaw and potato salad. Serves 10. BOILED CABBAGE Cut cabbage into quarters and soak one-half hour in cold salt water to draw out insects. Cut in large pieces or chop. Cook until tender in alarge amount of boiling water — about 20 minutes. Leave kettle un- covered. Drain and serve with butter, salt, pepper and vinegar if desired, or with a white sauce. CABBAGE BOILED WITH PORK OR CORNED BEEF If cabbage is to be cooked with boiled salt pork or corned beef, add it to the boiled meat one-half hour before it is to be served and boil vigorously till ten- der, leaving the kettle uncovered. SCALLOPED CABBAGE 3 cups chopped cabbage Ya teaspoon white pepper 2 tablespoons butter or IJ^ cups milk other fat 1 cup bread crumbs to 3 tablespoons flour which 1 tablespoon but- Y» teaspoon salt ter or other fat is added 246 FOOD EFFICIENCY Boil cabbage until tender, drain well, put into a well-greased baking dish, and pour over it a white sauce made of the butter, flour, salt, pepper and milk. Cover with the buttered crumbs. Bake in a moderate oven until the crumbs are a golden brown, about 15 minutes. Serves 6 or 8. The same recipe may be used to prepare scalloped potatoes, scalloped corn, scalloped asparagus, scal- loped cauliflower, scalloped onions, and scalloped carrots, CREAMED CABBAGE 1 pint boiled cabbage 1 recipe white sauce WHITE SAUCE 2 tablespoons butter or other 1 cup milk (heated) fat Vt. teaspoon salt 2 tablespoons flour Vs, teaspoon white pepper Heat the butter. When it bubbles add flour and seasonings, add hot milk gradually, stirring constantly and allowing the mixture to thicken and bubble each time before adding another portion of milk. Boil up once and sauce is ready to serve. Pour the white sauce over the boiled cabbage, heat till bubbling, and serve hot. SAUERKRAUT When ready to use sauer kraut, drain and boil till tender in hot water or cook in hot fat. Season to taste. SAUERKRAUT WITH FRESH PORK Cover sauer kraut with boiHng water, add fresh HOW TO PREPARE VEGETABLES 247 pork and boil until the meat is very tender and falls from the bones. Remove the bones. Season to taste. CREAMED CARROTS 1 pint carrots (See recipe for "creamed 1 recipe medium white sauce cabbage") Scrape the carrots lightly; then cut into large dice or slices. Young carrots may be cooked whole. If the heart of old carrots is hard and woody, remove it before cooking. Put into a stewpan with boiling salted water to cover, allowing a teaspoonful of salt for a quart of water, and boil until tender. Young carrots will cook in 30 minutes and the water should be allowed to boil away. Old carrots require 45 min- utes boiling. Drain well and add to the white sauce. Serves 6. CREAM OF CARROT SOUP 1 pint carrots, sliced 11^ quarts hot milk 2 tablespoons butter 2 teaspoons salt 4 tablespoons flour 54 teaspoon pepper Cook carrots until very tender in enough boiling water to cover, then rub all through a strainer with a wooden spoon. Heat butter, add flour and then the carrot mixture, and when it boils well add hot milk and seasoning. Serve at once. Serves 6. CAULIFLOWER AU GRATIN 2 cups chopped cauliflower 1 cup milk or cream 2 tablespoons butter 1 teaspoon onion juice 2 tablespoons flour J^ cup bread crumbs J4 teaspoon salt 1 tablespoon butter, melted Dash of pepper 2 tablespoons grated cheese 248 FOOD EFFICIENCY Boil cauliflower in salted water till tender — about 30 minutes. Prepare white sauce with 2 tablespoons butter, flour, salt, papper, and milk. Add onion juice and cheese. Put cauliflower in baking dish, cover with white sauce, and sprinkle with buttered crumbs. Bake in a moderate oven until crumbs are a golden brown — about 15 minutes. Serves 6 to 8. TO CLEAN CELERY Separate stalks from the root and wash each stalk thoroughly. Scrape with knife if not perfectly white. Cut off leaves and keep them for garnishing or for flavoring soup. Serve all the delicate, crisp stalks un- cooked, with salt. Reserve coarse or broken stalks, leaves and roots for cooking. STEWED CELERY 3 stalks celery 1 recipe medium white sauce Wash and scrape the celery, cut in one-half inch pieces, cover with boiling water and cook until tender (20 to 30 minutes), drain and serve with a white sauce, using the water in which the celery has been cooked as stock in the sauce. Serves 6. CREAM OF CELERY SOUP V/2 cups celery 2 tablespoons butter 1 pint water 54 cup flour 1 cup milk (heated) 5^ teaspoon salt 1 cup cream (heated) Ys teaspoon white pepper Cook the celery in boiling water until very soft; strain. Make a white sauce with butter, flour, season- ings, milk, and cream, and cook until the consistency HOW TO PREPARE VEGETABLES 249 of thick cream, add celery stock or liquid just before serving. Serve with whipped cream if desired. Serves 4. CORN ON THE COB After removing the husks and silk, trim the cobs if they have been unevenly developed or are imperfect in any way. Put into boiling salted water and after the water has come to a boil continue the boiling from 5 to 15 minutes. The corn is done as soon as the milk in a kernel has thickened. This can be tested by trying one kernel. If boiled for a long time the com becomes hard and its flavor is impaired. Serve hot. STEWED CORN Cut the fresh com from the cob, scraping as much pulp from the cob as possible. Season with salt and pepper, add a little milk and butter, and simmer a few minutes on top of the stove or in the oven. SCALLOPED CORN 1 quart corn 3 tablespoons butter or 2/3 cup milk other fat 1% teaspoons salt 2 cups stale bread crumbs i/s teaspoon pepper After removing com from the cob mix with milk, add seasonings and 1 tablespoon butter. Melt 2 tablespoons butter, add crumbs and line the bottom of a buttered baking dish with one-fourth of the amount. Then add one-half the com mixture and one-fourth more the crumbs. Add remainder of the corn and cover with buttered crumbs. Bake in a moderate oven 20 to 30 minutes to brown nicely on top. Serves 6 to 8. 250 FOOD EFFICIENCY COWPEAS Cowpeas should be cooked soon after gathering, in order to preserve their fine flavor. Cook the green cowpeas (in pod or shelled) in boiling salted water until tender. Season and serve. Dried cowpeas should be soaked over night (7 or 8 hours), then boiled until tender. By absorbing water dried cowpeas increase in size until each cup makes nearly 2^ cups of cooked peas. TO PREPARE CUCUMBERS Wash, pare and cut thick slices from ends. Taste the cucumber to be sure it is not bitted. Keep very cold and slice thin just before serving. Serve as the salad accompanying meat or fish, and with potatoes or other starchy vegetables, SCALLOPED EGGPLANT 1 eggplant 1 cup bread crumbs Vz small onion 3 tablespoons butter or 54 teaspoon salt other fat Pepper Cut the eggplant in halves and cook in boiling salted water until tender. Drain carefully, remove the pulp from the shell and chop the pulp fine. Chop the onion and fry it in 2 tablespoons of the fat. Add onion and seasonings to the eggplant. Put into a well-greased dish and cover with buttered crumbs. Bake in a hot oven from 15 to 20 minutes until well browned on top. BOILED EGGPLANT Prepare as for scalloped eggplant, heat well after combining with the seasoning, omit the buttered crumbs and serve without baking. HOW TO PREPARE VEGETABLES 251 FRIED EGGPLANT Cut the eggplant in slices about 54 i^ch thick, and pare. Sprinkle the slices with salt and pile them one upon the other, then put a plate with a weight on top of the slices. Let them stand an hpur, then remove weight and plate. Add 1 tablespoonful of water, half a tablespoonful salt, and one-fourth a teaspoonful pep- per to an egg. Beat well. Dip the slices of eggplant in the egg, then in dried bread crumbs. Fry till brown. Drain on absorbent paper. KALE Kale is used chiefly as greens ; being boiled and sea- soned much the same as cabbage. KALE BOILED WITH PORK Boil half a pound of salt pork gently for 3 or 4 hours. Pick kale over carefully, wash thoroughly, drain well and put on to boil with the pork. Boil rapidly for 25 to 45 minutes. Serve the pork with the kale. Add more salt if necessary. Smoked bacon or ham may be substituted for the pork. Kale may also be cooked in water in which corned beef was boiled. MINCED KALE Remove all the old or tough leaves. Wash the kale thoroughly and drain, then put on to cook in a kettle of boiling water, to which has been added salt in pro- portion of 1 tablespoon to 4 quarts of water. Boil rapidly, with the cover off the kettle, until the vege- table is tender. Pour off the water and chop the kale 252 FOOD EFFICIENCY rather fine; then put back into the kettle and add 1 tablespoon of butter and 2 of meat broth or water for each pint of the minced vegetable. Add more salt if required. Cook for 10 minutes and serve at once. The time required for cooking kale varies from 30 to 50 minutes. If young and fresh from the garden it will cook in 30 minutes. KOHL-RABI Kohl-Rabi should be used when young and tender, while the leaves are not more than 2 or 3 inches in diameter. The leaves are used as greens, but the root is the better part. BOILED KOHL.RABI (Adapted from Farmers' Bulletin No. 256) Wash and pare the vegetables, then cut in thin slices. Put into slightly salted boiling water and boil, with the cover partially off the saucepan, until the vegetable is tender. This will take from 30 to 50 minutes. Pour off the water and season with butter, salt and pepper. Kohl-rabi may be boiled with pork in the same way as kale. The cold boiled vegetable may be served as a s^lad. MUSTARD GREENS Follow the rule for cooking spinach, but add boiling water when the greens are put on to cook, and drain well after cooking. OKRA Okra is much valued in the Southern States as a vegetable and especially for use in soups. Combined HOW TO PREPARE VEGETABLES 253 with chicken, okra forms the basis of the popular gumbo soups. It contains some carbohydrate and mineral matter, but its food value is not high, for it contains a very large proportion of water. BOILED OKRA The young pods of okra should be boiled in salted water until tender (about 20 minutes), drained and seasoned with butter, salt and pepper. Cream may be added if desired. OKRA AND TOMATO SOUP 1 pint sliced okro 1 green pepper, seeds re- 1% pints tomatoes, pared moved and peper cut and cut thin fine 2 quarts water 3 teaspoons of salt 3 tablespoons rice % teaspoon pepper 3 tablespoons minced onion 2 tablespoons butter or other fat Put all the ingredients into the soup pot and cook gently for 2 hours, then add 2 tablespoons of butter or sweet drippings and serve. The bones from roast meat or broiled meat cooked with this soup add to the flavor. GUMBO SOUP 1 chicken 1 quart okra pods Flour for dredging 1 quart sliced tomatoes Bacon or other fat Salt and pepper 1 onion % cup rice Cut up the chicken as for fricassee, and dredge it thickly with flour. Slice the onion and cook in the hot fat till golden brown, then brown the sliced okra pods. Put the chicken, onion, okra, and sliced tomatoes 254 FOOD EFFICIENCY into a kettle and simmer until chicken is tender. Re- move the large bones and the fat, season, and add the boiled rice. Serves 8 to 10. STEWED ONIONS 1 quart onions 2 tablespoons butter 54 cup milk 54 teaspoon salt White pepper Peel onions under cold water. Cook until tender in boiling water (45 to 60 minutes), changing the water at the end of 5 minutes, and again in 10 minutes. Drain, add milk, butter and pepper, cook 15 minutes, and just before serving add salt. Serves 6. FRIED ONIONS Remove the outer skins from the onions and slice them evenly or chop fine. Fry in hot fat until slightly browned. PARSNIPS Parsnips are among the most nutritious roots and can be kept for use throughout the winter and into the late spring, until they begin to sprout. They are rich in sugar and contain a good proportion of min- eral matter. They should be used with some food which supplies protein and with one of the fresh green vegetables. BOILED PARSNIPS Mash the cooked parsnips after skinning, season- ing with butter and salt. Plunge into cold water after cooking, and skins will slip off easily. HOW TO PREPARE VEGETABLES 255 BUTTERED PARSNIPS Slice the cooked parsnips after skinning, season with butter, salt and pepper. Reheat and serve. MASHED PARSNIPS Mash the cooked parsnips after skinning, season with butter, salt and pepper. Reheat and serve. PARSNIP FRITTERS Mash the cooked parsnips after skinning, season with butter, salt and pepper; shape in small, flat round cakes, roll in flour, and brown in hot fat. PEAS The mature pea is one of the most valuable and nutritious vegetables. To prepare fresh peas, shell and cook with a small amount of boiling water, leav- ing the kettle uncovered so that the water will boil away at the last. Season with salt, pepper, and but- ter, add milk or cream if desired, or serve with a white sauce. GREEN PEA SOUP 1 pint peas 2 tablespoons flour 1 quart water 5^ teaspoon salt 1 pint milk or cream 1/16 teaspoon white pepper 2 tablespoons butter Yz teaspoon sugar Wash the peas and cook until soft in 1 quar? of boiling water. Mash them in the water in which they were cooked, strain, and add the milk or cream; melt butter, add flour and seasoning, then the liquid, and cook until of creamy consistency. If the peas are fresh, some of the pods may be cooked with them. Serves 8. 256 FOOD EFFICIENCY DRIED PEA SOUP 1 cup peas 3 tablespoons flour 25^ quarts water 15^ teaspoons salt 2 tablespoons chopped onion ]E/^.teaspon pepper 3 tablespoons butter 1 pint milk Wash the peas and soak them overnight in cold water, drain, and rinse thoroughly; add 2J/^ quarts of cold water and the onion; cook slowly until soft, rub through a strainer and add the remainder of the liquid ; melt butter, add flour and seasonings, then hot milk with the liquid from the peas, and cook until it is like thick cream. Cooking a ham bone with the soup improves the flavor. Serves 6 to 8. GREEN PEPPERS Sweet green peppers are prepared for the table by stuffing and baking, as a foundation for salad and as a seasoning in meat preparations, salads, soups, and sauces. When peppers are to be used they should be well washed, tops removed and all seeds and inner mem- brane discarded. Eaten uncooked they frequently cause acute attacks of indigestion, and their use in salads is not recommended. STUFFED PEPPERS 6 to 10 green peppers }i teaspoon salt 2 cups cooked veal or chic- 1% cups cream ken, chopped CK lb.) 1% cups bread crumbs 3 tablespoons butter 1% tablespoons butter (for 3 tablespoons flour crumbs) Onion juice Cut the tops from the peppers. Remove the seeds. Make a white sauce of the butter, flour, onion juice, salt and cream. Add the veal and fill the peppers HOW TO PREPARE VEGETABLES 257 with the mixture. Cover with buttered crumbs. Place peppers in a baking pan and cover the bottom of the pan with boiling water. Bake in a moderate oven one- half hour. Serve with tops for lids. Serves 6 to 10. POTATOES Potatoes are among the most valuable vegetables. Both sweet and white potatoes are rich in carbohy- drates in the form of starch and sugar and in mineral compounds much needed by the body. Potatoes may be used to advantage three times a day. The free use of potatoes lessens the use of bread. They may be cooked in a great variety of ways. Potatoes are served with meat or fish and a green or succulent vegetable. They may provide the largest portion of the meal. BAKED POTATOES Scrub potatoes carefully and place in a baking pan. Bake in a hot oven 40 to 60 minutes. When soft, break skin to let steam escape. Serve in an uncov- ered dish. BOILED POTATOES Scrub and boil potatoes with the jackets on, or wash and pare. Cover with boiling water. Boil slowly till tender (20 to 30 minutes), drain, shake gently, and dry at the back of the stove, leaving the saucepan un- covered. If skins have been left on, remove carefully while potatoes are hot. MASHED POTATOES 6 potatoes 1 tablespoon butter % cup hot milk or cream 1 teaspoon salt 258 FOOD EFFICIENCY Wash and pare potatoes, boil, drain, dry and mash (with a potato masher) in the saucepan in which they were cooked. Beat them until very light and creamy, add hot milk, butter and salt, and beat again, reheat and serve. Serves 6 to 8. POTATO CAKES Shape cold mashed potatoes into small round cakes, dip in flour, and brown in hot butter, beef drippings or other fat. CREAMED POTATOES 2 cups cold boiled potatoes 1 recipe medium white sauce Parsley Cut cold boiled potatoes into dice and cover with medium white sauce, heat, garnish with chopped pars- ley, and serve. BOILED SWEET POTATOES Sweet potatoes are best boiled with the jackets on. The skin may be readily removed after boiling. The cellulose of sweet potatoes is easily softened. Twenty minutes' boiling may be sufficient. FRIED SWEET POTATOES Cut cold boiled potatoes in quarter-inch slices, sea- son with salt and papper ; put into a hot, well-greased frying pan, brown on one side, turn and brown on the other side. BAKED SWEET POTATOES Scrub potatoes carefully and place in a baking pan. Bake in a hot oven from 45 minutes to 1 hour. When HOW TO PREPARE VEGETABLES 259 soft, break skin to let steam escape. Serve in an un- covered dish. GLAZED SWEET POTATOES 6 sweet potatoes 4 tablespoons boiling water Yz cup sugar 1 tablespoon butter Scrub, pare, and boil potatoes 10 minutes in salted water; drain, cut in halves lengthwise, and put into a buttered baking pan. Make sirup of sugar and water, boil 3 minutes, add butter. Baste potatoes with sirup, put in hot oven and cook 15 minutes, or until browned, basting every 5 minutes. Serves 8 to 10. SALSIFY Salsify is one of the vegetables of value throughout the winter. Its food value is not high, but it contains some protein, carbohydrate, and mineral matter. Be- cause of its delicate flavor it makes a pleasing addi- tion to the diet. It can be used with meats and starchy vegetables. BOILED SALSIFY Wash, scrub and scrape the oyster plant, putting it directly into cold water to which a little vinegar has been added to prevent turning dark. Cut in small pieces, cook in boiling, salted water until tender (45 to 60 minutes). Drain. Season with salt, pepper and butter. SALSIFY FRITTERS Mash the boiled salsify, season with butter, salt, and pepper. Shape in small flat cakes, roll in flour, and brown in butter. 260 FOOD EFFICIENCY CREAMED SALSIFY Prepare boiled salsify and add to white sauce. SPINACH AND OTHER GREENS Spinach is one of the leaf vegetables most valuable for mineral matter. Used with a dinner of salt pork, dried beans, and corn bread, spinach is particularly acceptable. SPINACH Yz peck spinach other fat 2 tablespoons butter or Yz teaspoon salt Ys teaspoon pepper Pick leaves from the stems and wash carefully to remove the sand. Cook uncovered without water until tender (about 30 minutes), stirring frequently at first, then chop fine or press through a colander; reheat with butter and seasoning. Serve garnished with 2 hard-cooked eggs if desired. SQUASH The crookneck or summer squash should be used while fresh. Hubbard or winter squash is good through the winter months. Summer squash should be served at a meal consisting of white or sweet pota- toes, beans, or other dry vegetables. Winter squash may replace potatoes at a meal. Summer squash should be washed, broken into pieces and pared. Winter squash must be broken into pieces with a hatchet, and the shreds and seeds from the center removed. HOW TO PREPARE VEGETABLES 261 BAKED SQUASH Wipe the outside shell of the squash, cut it into pieces for serving, remove seeds and stringy portion, place in a dripping pan, and bake in a slow oven until tender, about three-quarters of an hour. Serve at once. STEAMED SQUASH Prepare squash as for baking, put in steamer over boiling water, and cook until soft, about 30 minutes. Winter squash may require 40 minutes. Then scrape squash from shell, mash, and season with butter, salt and pepper. If very watery it may be necessary to press out part of the juice by squeezing the pieces of squash between the colander and a plate. SWISS CHARD The green tender leaves of Swiss chard are cooked as spinach is cooked. When the leaves are full grown the midribs may be cooked and served with cream sauce, following the recipe for creamed cabbage. Use Swiss chard with starchy vegetables, or with peas, beanS; or other legumes. TOMATOES (Method of keeping) Ripe tomatoes must be kept in a cold, dry place and very carefully handled or they will spoil easily. They are best if eaten soon after being gathered. If toma- toes are gathered before they are quite ripe, they can be kept much longer. They should be handled carefully, kept perfectly dry, and placed in the sun to ripen just 262 FOOD EFFICIENCY before being used. Because of their juicy, acid nature, tomatoes should be served with meat, fish, or dried beans, and with a starchy vegetable such as potatoes. Before serving tomatoes should be washed carefully. They are nicest if the skins are removed. If tomatoes are well ripened the skin may be easily removed with the aid of a sharp paring knife. If the skins do not come off readily the tomatoes may be plunged for an instant in scalding hot water. All traces of core should be removed. SERVING If tomatoes are to be served raw, they should be washed, skinned, carefully freed from the core, and chilled. They are attractive served whole, cut in quar- ters, or sliced. They are palatable served with salt, with salt and vinegar, with salt, vinegar and salad oil, with cream and sugar, or with salad dressing. A few slices of cucumber may be served with the sliced toma- toes. The whole tomato may be slightly hollowed out and filled with salad dressing or with some salad prep- aration. STEWED TOMATOES 1 pint tomatoes 1 teaspoon salt 1 onion 1 tablespoon butter or Yq teaspoon pepper other fat Pour boiling water over tomatoes, drain and peel, cut into small pieces, add an onion and cook over mod- erate heat. A long, slow cooking (1 to 3 hours) im- proves the flavor. Just before removing from the stove add buter seasoning (salt and pepper). Bread or cracker crumbs may be used for thickening, and sugar added if desired. Serves 6. HOW TO PREPARE VEGETABLES 263 SCALLOPED TOMATOES 1 quart tomatoes, sliced ^ teaspoon pepper 2 cups stale bread crumbs 2 tablespoons butter or 1 tablespoon salt other fat Melt the fat and add crumbs and seasonings. Line the bottom of a well-greased baking dish with one-fourth the crumbs, then add half the tomatoes. Add another fourth of the crumbs and remainder of tomatoes. Cover with the remainder of the crumbs. Bake in a moderate oven 1 hour. Cover the first 30 minutes. Serves 6 or 8. STUFFED TOMATOES 6 tomatoes 1 tablespoon chopped pars- 1% cups stale bread crumbs ley 3 tablespoons butter or ^2 teaspoon onion juice other fat ^A teaspoon salt % teaspoon pepper Wipe tomatoes and remove a thin slice from stem end. Take from the center the seeds and pulp and sprinkle the cavity with salt. Melt the fat, add to bread crumbs, then add tomato pulp, parsley, onion juice, and seasonings. Fill the tomatoes with the mix- ture, place them in a shallow dish, and bake 15 min- utes in a hot oven. Serves 6. TURNIPS The turnip is a winter vegetable valuable in fur- nishing variety to the table. It has a heavy outer covering, hence must be pared with a thick paring. Turnips supply needed bulk, some mineral matter, and a large amount of water and should be used at £ meal with potatoes and similar vegetables. 264 FOOD EFFICIENCY MASHED TURNIPS 6 turnips 1 teaspoon salt 1 tablespoon butter Wash and pare turnips, boil, drain, dry thoroughly, and mash (with a potato masher) in the saucepan in which they were cooked. Beat them until very light, add butter, and salt and beat again, reheat and serve. Serves 6 to 8, CREAMED TURNIPS 1 pint turnips, pared, boiled 1 recipe white sauce and diced TURNIP SAXAD Dice cold boiled turnips, dress with cooked dress- ing, chill thoroughly, and serve on a lettuce leaf or with other salad green.