THE OREGON SUNDAY JOURNAL, PORTLAND, SUNDAY MORNING, JULY 21, 1912
THE PEOPLES
-x'1
INSTITUTE OF DOMESTIC.
k
1HE well-balanced meal is not
not more expensive; it ia decidedly more nutritious and appetiz
ing and is just as easily planned, after the principles of balanced
rations are known.
If you serve potatoes, beans, peas and white bread at one time, you
vill be giving to your family an overdoes of starchy food and indigestion.
'After reading this article, you will not repeat this mistake.
' meal does not appeal to the diners, something is wrong. Look at
th menu to discover the cause. Let an expert in dietetics lead you along
. a way that will give startlingly beneficial results.
. The balanced menu means variety. It also means that the different
, tissues of the body, with their different elements of composition, are receiv
ing their right proportion of nourishing food. Since the right food deter
I mines growth and health, the importance of this page today is obvious.
By Alice Dynes Feuling
J ? Formerly head of Department of Horn
J ...... . Economic, Iowa state College.
FT HE present high cost of living has
I aroused a keen interest in the
, JL matter of diet and Its relative
i v. Importance in the scheme of life.
Our ancestors were content with the
, plainest fare and grateful'f or food suf
ficient In quantity to satisfy their hun
ger. For meat they depended on game,
4 and the fruits, nuts and vegetables pro
duced In their own vicinity constituted
' the remainder of their diet. As clvlllia
. tion advanced, animals were raised and
. vegetables cultivated tor food, and the
supply became more plentiful; conse
quently the diet grew more and more
complicated until, in our time, it is cus
tomary to provide a menu so elaborate
" that It Is a physical impossibility for one
to partake of the many dishes prepared.
' 'W have acquired the habit of demand
ing that much more than we can eat
be placed before us and choosing from
this abundance such dishes as our fancy
dictates;- We eat to please the palate,
-Tather"thanta satisfy the "hunger or
nourish, the body.
. This custom arose when provisions
, ' were plentiful and Inexpensive, and like
- all habits when once formed, it Is diffi
cult to break; but the high cost of food
' materials should be an effective warn
ing against their superfluous use. In
fact, those interested in the study of
.iiuman nutrition have long advocated
" careful study of the dietary and slmpll-
""Hcetthm -of th daily "menu, "for "hygienic
. -as well as economlo reasons.
- The national government has estab
lished, as part of the experiment station.
a subdivision for the investigation of
" human nutrition. Here experts are work
Li ing to solve the problem of feeding the
. nation In the most efficient and econom-leal-mannerThe
results -of : these - In-rr:
VveUgetlons are published in pamphlet
. form known as "Bulletins" and offered
free of coat to all sufficiently Interested
to send a request to the office of experi
ment stations. Washington, D. C. With
the aid of these bulletins and the help
rwhich"ts nowm Treely given by domea-
v tic-science teachers, lecturers and writ
ers, every housewife may, H she so
electa, become efficient in the field of
i human nutrition, especially in the nu
MENUS AND RECIPES FOR A WEEK FROM AN EXPERT IN COOKERY
' This department will be in charge of a different instructor every
month. The plan will give the housewife the benefit of wide and varied
experience, and will present topics of interest to all.
By Wilhelmina Spohr
' - Of the Stout Institute, Menomlnle. Wis.
ttN (WFBRING menus excluding meat
" I - we are taking from the bill of fare
JL the one food material around which
all' th rest are usually centered and
without which many will not consider
they have had a square meal. It is not
the Intention of these menus to offer
arguments in favor of or against the
use of meat, but rather to suggest a
series Of meals including fooas of such
quality and Jn sufficient quantity to take
its place. Meat Is a protein food and If
we do not use it we mu3t substitute
other tissue-building and tissue-repairing
food materials. These include milk,
-ggg, cheese, cereals, legumes, nuts and
fiBft. great enough variety to choose
from and supplying the nitrogenous
principle, but lacking in the flavor of
the meat extractives.
When milk is used in Its raw state
the housewife Bhould be sure that It is of
ood quality, both as regards its compo
sition and its- cleanness. Children can
not thrive on poor mill, nor can their
bodies withstand all bacterial invasion
through this medium. Buttermilk Is also
a good- food and can be used by many
in place of milk, although Its food value
is only one-half as great.
If eggs are used, only the fresh prod
uct need be used at this season, and un
less they - are well liked they would
better be combined with other material.
It is well to remember that all cooked
gg and milk dishes deteriorate rapidly
this warm weather, and If any portion
, is left over and is to bo used later it
should be kept very cold. Custard mix
tures would better not stand overnight .
Cheese dishes deserve a high place
In cookery and are popular when
made of good cheese. This is a com
pact and concentrated nitrogenous
food of high nutritive value, but in
i a,tiirel raw te wentd-btter
jot be used by children or persons
rf sedentary habits. Because of Us
i ompactness and its high fat and
t rotein content it is better to corn
line It with . carbohydrate material.
Ii 4ht cookery of cheese it U well
to common at you think. Yet it ia
trition of her own family, which Is nec
essarily her first care.
When food waa plentiful and cheap,
she did not feel called upon to econo
mise In the amount of food or the num
ber of courses offered. Indeed, In many
Instances the homemaker prided her
self upon being a "liberal provider" when
she made her meals as elaborate as
possible. If, therefore, . the Increase in
the price of food materials gives an
Incentive to the homemaker to provide
simple menus, always offering a well
balanced ration, then rhe much-bewailed
evil will have served a good purpose
and worked a much-needed reform. The
homemaker will find more time for her
family and friends, her reading, muslo
and outdoor enjoyments. She will no
longer waste time, money and energy
upon elaborate menus, but will, in
stead, direct her efforts toward the In
troduction of a carefully balanced ra
tion. A balanced ration is that combination
of food materials which will provide the
body with sufficient nourishment to- per
form Its work with the least waste. In
waste we consider waste of food ma
terials; if more is consumed than is
necessary, waste of energy in preparing
and consuming the unnecessary food,
and waste of money in its purchase. To
avoid waste, therefore, we should eat
Just enough food for our bodily needs
and no more. In order to provide a
balanced ration, it is necessary to un
derstand food values, that we may be
able to decide between essential., and .
non-essentials,' "between necessities and
luxuries. In order to preserve the bodily
health, we must provide nutrition
through food in the proper proportion to
satisfy the needs of the body, namely,
to build up bodily tissue and supply the
energy for Jeat and work, -There Is a
difference between food materials and
: food as eaten; -All food materials consist
of refuse and edible portions,.. TheSkMe-
portions contain, water and nutrient 'in
gredients; namely, protein, fat, carbo
hydrates and'' mineral matters. "(1)
A food is that which when taken into the
body builds tissue or yields energy.
(2) The most healthful food is that which
Is best fitted to the wants of the user.
(3) The cheapest food is that which fur
nishes the largest amount of nourish
ment at the least cost f.4) The best food ,
to remember that a low temperature
is necessary, and when It is combined
with a food that requires long cook
ling, such as macaroni, potatoes or
other vegetables, they should be
.cooked before the cheese Is added.
It is not considered difficult of diges
tion when properly cooked nor when
grated or properly masticated. Cot
tage cheese is a great favorite dur
ing the warm weather and lends it
self to many attractive ways of serv
ing. Many so-called vegetarians make
very extensive use of nuts. The
most commonly used at this season
are the English walnut, almond and
peanut, all rich In protein and fat,
and because of this are better com
bined with carbohydrate food. Here
again we have a food that requires
very thorough mastication or me
chanical disintegration of some kind
before entering the stomach, If di
gestion and absorption are to take
place. It Is well to blanch all nuts
before using, for two reasons: The
brown covering is not digestible and
interferes with the digestion of the
meat adhering to it; and, further, if
the nuts are shelled when purchased,
purely sanitary reasons impel us to
give them a bath of boiling water and
remove the skins, for they are fre
quently taken from the shell by per
sons suffering from loathsome dis
eases. Nut meats should be stored
in the coolest placo possible lest the
fat they contain become rancid.
Our close acquaintance with cereals in
their many forms makes it seem neces
sary to urge again the thorough cook
ery of the raw products. We would
better urge a greater variety of meth
ods of preparation and attractiveness
of service. Cereals offer possibilities for
desserts as well as for breakfast dishes,
and the breakfast dish varied bv ' the
j84diUoa, ol . frah r even -dried f roite-
aiul molded In Individual forms will often
attract the wider child who sometimes
shows a distajste for the plwln cooked
cereal. The tireless cooker for the
cookery of this class of foods will be
found a convenience and a fuel saver
"during the hot months.
Is that which 1$ both the most healthful
and cheapest." The food principles
protein, fat, mineral matter and carbo
hydratesneed a word of explanation. ,
Proteins contain nitrogen and are known
as nitrogenous food. The mineral mat
ter, fat and carbohydrates do not con
tain nitrogen and are known as non
nitrogenous foods. Protein is found In
such foods as meat, fish, milk, cheese,
eggs, peas and beans. This food builds
bodily Tissue and supplies heat and en
ergy. Fas are found In animal tissues,
butter, cneese, the various oils, nuts and
cereals. Their function In. the body is to
produce heat and energy. Carbohy
drates (starches and sugars) are found
In vegetables, cereals, fruits, nuts, milk
and cheese. They furnish heat and en
ergv and also supply the necessary
"bulk" In the diet. Carbohydrates may
be substituted for fats as energy givers,
but 2!4 pounds of carbohydrates are
neceseary to give as much energy as
one pound of fat. Mineral matter or
ash Is furnished by such foods as meats,
milk, cereals, lettuce, cress, celery, en
dive, tomatoes, cucumbers, other "salad
vegetables," fruits and nuts. Mineral
matter (ash furnishes the organic salts
and enters Into the composition of all
bodily tissues and fluids.
According to Atwater, the propor
tion of nitrogenous to non-nitrogenous
foods in the diet should be
1 to 3.6. To preserve the bodily
balance. the daily ration for a
man of average weight at light
muscular work must contain twenty-eight-hundredths
of a pound of pro
tein and enough carbohydrates and
fats to glye a total of 3500 calories of
energy. Under -similar conditions, a
woman requires eight-tenths as much
food as the man, mi boy of 14 to 14,
eight-tenths, and a girl 14 to 16.
seven-eighths as much as the man;
a child of 10 to 13 requires six-tenths;
and a child of 6 to 9,. five-tenths.
These figures may be used as a guide
In the study of balanced rations. In
general, the colder the climate the
more food Is needed, for a large por
tion must be used as fuel to supply
the necessary bodily heat. More food
is needed in cold weather than In
warm; more for an outdoor than an
Indoor worker; more for one at
physical than for the same person at
mental labor.
- Given two . individuals of the same
age and sex, equal In weight, one tall
and spare and the other Bhort and
stout, all other things being equal,
the tali, spare person will require
more food than his stout neighbor,
because he has a greater surface ex
posed to radiate the heat supplied by
the food. This explains why the spare
man -remains thin, although he is a
hearty eater.
... The housewife,- tn making: her meno, '"
will do well to consider the occupa
tions in which the members of her
family are engaged, as well as the
climate, season of the year and the
.
Of the dried legumes which give us
much protein, beans are possibly the
only ones we will care to use, and their
appearance should not be frequent dur
ing the warm weather, unless fresh shell
beans and lima beans may be obtained.,
Bhould one desire baked beans, it were
better to purchase a can of a good
brand than to bake them at home, as
too much long-continued heat Is re
quired to cook them well.
Those who live where fresh fish may
be obtained are fortunate, and fish dishes
may be usedoten; but unless ona is
sure that it is fresh fish It would better
be omitted from the menu entirely, or a
can of good salmon or other preserved
fish be allowed to take Its place.
MONDAY
BREAKFAST
Molded Rica with CruAhed Rupbenies
and Crearh
Balced Efcim 'Hashed Brown Porta toe
Graham Mufttns Coffee
LUNCHEON
Nat Croquettes with Tometo Sauce
Gelatin Fruit Salad with Whipped Cream
Iced Tea
DiNNHR
Green Corn Custard with Broiled Tomatoes
Baked Potato Cabbafe-Celery Salad
Apple aierlngue Pie Cafe Noir
TUESDAY
BREAKFAST
' Siloed Peaches
Wheat Cereal Cream and Sugar
jHot BlscuM Blackberry Preserve Coffee
LUNCHEON
Onion Souffle Creamed Potatoes
Sweat encumber Pickles Apple Sauce
London Buns Hot Tea
DJN'YER
Cauliflower with Cheese
Buttered Uma Bea.R Stuffed Tomato Salad
Boiled Dressing
Frown Puddlnf Sour Cream Cookies
WEDNESDAY
BREAKFAST
Cantaloupe -Boiled
Rice Top Milk and Sugar
French Toaat Syrup -Coffee
LUNCHEON
Nut- a
- VeetWe-1ir-
Bweert Rolls
Btewed Huckleberries '
Iced Tea
DINNER
Ecg and Noodle Scallop with Mushrooms
Head Lettuce with Roquefort Cheese
Dressing
Railed Rolls Olivee
Slue Plum Rwrtcake ;
'
sudden warm or cold spelt When the
ebUdren crave an undue amount, of
sweets It la time to look to tba diet
It will very likely be too low In carbo-;
hydrates.-' Bhould an adult partake
of his meals and yet And hlmalf
hungry for something which -he canr
not explain, -look again- to the diet
The proper balance has not . been
maintained. ... If only one food prin
ciple la provided, - the needs of the
body are not satisfied, the hunger Is
not appeased, notwithstanding- that a
. sufficient quantity of food has been
consumed. Note the amount of pop
corn that it-la possible to eat and yet.
be hungry. The following- table from
Atwater Illustrates a simple bal
anced ration:
Dally dietaries Food materials fumlihlnir
SBOO calories or energy of the standard for
worn.
Amount Cost.
Oounces. Cent
11 11.40
i iti
I 124
3 S.50
Food materlsls.
Beef round steak
Butter
Potatoes
Bread
44
ZS.SO
This table shows the exact weigftt of
each food principle and Its energy-glv-tng
equivalent In calories. The reader
will note that this ration provides twen-ty-elght-hundredths
of a pound of pro-,
teln (nitrogenous food) andyabout four
times as much non-nitrogenous food.
The total fuel value Is about 3300 calories.
A little observation will enable the house
keeper to think of the balanced ration
in terms which are familiar to her. She
thinks of meat in "helpings." of bread
in alices, thin or thick; of butter in
squares, A slice of bread three-fourths
of an Inch thick from a large loaf
weighs two ounces. Four squares of
butter (a slice five-eighths of an Inch
thick, cut from the end of a pound
brick) weighs one ounce. Six medlum
slsed potatoes weigh one pound. A lib
eral helping of meat without bone
weighs four ounces. Six medium-sized
potatoes weigh one pound. The balanced
ration quoted above gives the follow
ing for the three meals:
Round steak, three helpings
Butter, twenty-four squares.,
Potatoes, two.
Bread, eleven thick or twenty-two
thin slices.
Animal foods, such as meat fish, milk,
cheese and eggs, are the chief source of
protein In our diet." On account of
economic conditions, this has become an
established custom in our country; but
wo may use vegetables rich In protein
with equal satisfaction. Beans, peas
and lentils have long been regarded as
"meat substitutes." To these we may
add giacaroni and cheese, succotash and
nuts. In any cose, we must maintain the
correct proportion between the nitrog
enous and non-nitrogenous foods, and
give a sufficient supply of nitrogenous
'-foods to build and repair tissue.
It is unwise, however, to use protein
to supply heat and energy, for fata and
carbohydrates serve that purpose more
economically.
One pound of protein
given ISO calorie
One ponnd of carbohy
drate given 1800 calorie)
One pound of fat given 4220 calories
Protein and carbohydrates give an
equal amount of energy per pound, but
carbohydrates are cheaper than protein.
Fat gives 214 times as much heat per
pound as either of the others. This ex
plains the appetite for fats in a cold
climate, where much heat Is necessary
to supply the bodily warmth.
In making menus the appe;lte Is a good
guide If it nas not been perverted. Cua-
fro oo . .
V-n""'-'
THURSDAY
BREAKFAST
Cold Molded Rfe, with Jelly and Cream
fPoast Coffee Cake
Coffee
LUNCHEON
Apple, Fritters Cottage Cheese
Nut Bread Red Raspberry Jam
Cookies Hot Tea
DINNER
Bpg Cutlets Mashed Potatoes
Peppers -Stuffed with Tomato
Cucumber and Onloo Salad
Peach ice . Plain Cake
FRIDAY
. BREAKFAST
Blueberries with Cream and Sugar
Twin Mountain Muffins Creamed Eggs
Coffee
! LUNCHEON
Macaroni add Cheese. Sliced Tomatoes
Left-over Coke Pears
Iced Tea
DINNER
Cantaloupe
Boiled Fish with Oil Pickles
French Fried Potatoes
Peach Cobbler with Thin Cream
SATURDAY
BREAKFAST
Uncooked Cereal Top Milk and Sugar
Flaked Fish In White Sauce Toast
Coffee
LUNCHEON
Canned Baked Beans Pickled Bests
. Graham Bread
Berries Cookies
DINNER
Corn Fritters Scalloped Tomatoes
Cottage Cheese and Nasturtium Leaf Salad
Raised Rolls Raspberry Jelly
Glorified Rice
; SUNDAY
BREAKFAST
' Peaches and Pears
Rice Cereal Thin Cream and Sugar
Cinnamon Rolls Coffee
DINNER
Fruit Cocktail
Fried Muskelonge, Hollandalse Sauce
Creamed Cauliflower Lemon Ice
Corn oa the Cob
. String Buuw ad Ome Be
lYench Waters Blueberry pie
LUNCHEON
' Deviled Eggs
Oueumber-MayonnalM Sandwiches
Blueberry Cup Cakes Milk
Molded Rice
' Presg the but boiled rice Into small
1 1 ' I
,' torn, (derived from appetite) has given
.. ua some good combination of foods,
For axantple: ' Tork and beani, 1 roaat ,
beef and potatoes, bacon and griddle
cakes, rice and milk, macaroni and
"checs9riflml and green pas." Each of
.r these combination affprd a reasonably
v satisfactory ration,"
-.In order to achieve success In menu
making, a few fundamental principles
should be kept in mind. The menu
maker should familiarize herself with
the composition and effects" of tho va-
. rlous foods necessary to the balanced
ration, , namely, protein, carbohydrates,
K fats,-mineral salts, liquids and flavor.
In general, furnish a liberal supply of
food In the correct proportion. Beware
of too much food, for It la apt. to; causa
approximately the O.a pound of protein and
dally dietary- of a man at
moderate muscular
' . .Nutrients
' carbo- Fuel
Total. Protein. Fats, hydrates, value.
Pounds. Pounds. Pounds. Pounds. Calories.
.? .11 .13 ... M
.16 ... .It ... Sao
.17 .02 ... .IB 320
.89 ' .11 .03 .75 1.7M
in Taj w 15 1.46S
Indigestion and Its attendant Ills, sine
the body must discard the surplus aa
waste. The menu must appease the hun
ger, satisfy the palate and the esthetlo
taste, and also provide sufficient nutri
ents In the proper proportion. Begin
with simple menus. The main dish,
usually the meat or protein dish, la
taken as the central figure and the re
mainder of the food is built around this
to glvo a complete whole.- A bland meat
(such as veal) requires a "snappy"
sauce or vegetable. A' salad ' gives the
necessary touch of color and also helps
supply the mineral matter, which the
veal lacks. A fruit dessert is suitable
with this dinner. To illustrate:
DINNER MENU
Roast Veal Browned Potatoes
Fried Onions Brown Oravv Ovsn Catsup
vr arm xwu
Butter
nch Tin
Tomato Salsd on Cress French Dreselnr
franca appics
Whipped Cream
Coffee
A mature meat (beef roast) gives the
necessary strong note, and in such
menu the vegetable need not be of pro
nounced flavor and a pudding may
supply the necessary sweet. The bouil
lon, salad and dessert furnish color.
For example, note the following:
DINNER M3DNTJ
Tomato Bouillon
Roaat Beef Mashed Potatoes
Brown Grary Bread
Corn on Cob Butter Tlll Pickles
lettuce Salad French Dressing-
Strawberry Ehort Cake
Coffee
The following are typical examples of
Unsatisfactory Menus
(Not Balanced Rattonn)
I. DINNER
' Cream of Potato Soup Wafers
Sttwed Chicken Biscuit Cream Gravy
Bleed Potatoes Escalloped Corn
i SaHed Nuts
Pineapple Balad Mayonnaise
ice Cream Ancel Cake
Coffee
A cream soup should never be served
before a heavy dinner. The menu Is
too high In carbohydrates and lacking
In .arlety. It Is not pleasing to the
eye. 'because It has no pronounced color.
Mayonnaise, like cream soup, is out of
place in a five-course dinner.
H.-DINNER
Baked Chicken Bread Stuffing
Cauliflower Cream Dressing
Lettuce
Apple Pie Cheese
0offe
This menu lacks color. It could be
Improved by serving currant Jelly or
cranberries with the chicken and sub
stituting ' tomato, cucumber and green
pepper salad" for the pale lettuce
salad.
...The - following menus-. Illustrate ha I-
anced rations, which not only furnish
nutriment in the proper proportion, but
also satisfy the appetite and please the
palate and the esthetlo sense:
buttered cups and in a few minutes turn
out and serve hot. Any well-cooked
cereal may be molded. A layer of cereal
and a layer of fruit with a layer of
cereal on top is a nice surprise to chil
dren. Green Corn Custard
To 1 cup of young corn, cut or grated
from the cob, add 4 well-beaten eggs
and lVf: cups of milk. Season with salt
and pepper. Turn into a buttered mold
and set Into a dish of hot water. Bake
until firm, turn from the mold and sur
round with border of broiled or sauted
tomatoes.
BToiled Tomatoea '
Cut slightly green dr very firm toma
toes in half without removing skin and
dip into melted butter, season, dip into
sifted' crumbs and broil until nicely
browned and softened.
Corn Fritters
One pint of corn pulp, 1 cup flour, 1
teaapoon baking power, 2 teaspoons salt,
2 eggs. Add the sifted dry ingredients
to the corn, then the beaten yolks and
fold in the stiff whites last. Drop Into
fresh hot lard. Drain on paper. Serve'
on a napkin-covered dish.
Corn Fritters No. 2
To 1 pint of grated corn add enough
rolled cracker crumbs to h,old the mix
ture together. Add 1 teaspoon of bak
ing powder, salt and pepper, and drop
by spoonfuls into hot fat. Fry a deli
cate brown.
Nut Croquettes
One cup English' walnuts or pecans,
2 cups mashed potatoes, yolks of 2 egg's,
1 teaspoon minced onion, l tablespoon
chopped parsley, a dash of pepper,
teaspoon nutmeg. Mix the chopped or
ground nuts, potato and egg. together,
add seasonings and shape into cones or
cylinders. Egg, crumb and fry in deep
fat. Serve with white sauce or tomato
sauce.
Nut and Vegetable Pie
One cup fresh lima beans (the dry
ones will do), j cup almond3and.pear
"HTItS"Tmxed. I CtlD thin wh!i sa'uce. 2
hard boiled eggs, 2 or 3 small onions
sliced, 6 medium alzed potatoes, sea
soning of salt and pepper. Wash one--half
of the potatoes, cook the beans
end potatoes and Wanch the nuts. Place
a lsyer of beans lrr the bottom of the
baklA dish, then a layer of nuts and
egg, followed by a layer of diced po
rip ;':
ii! it . ;
I. Uf ;'
"
"The larger person
"WHO SWEEPS A ROOM"
FOR years the housework, with all Its attendant drudgery, has been
scorned by the thoughtless, and even now Is unrecognized in the
census list. Housekeeping was regarded as a necessary evil, and
women worked in the home because it was expected of them. There was
hidden away a disgust for drudgery, for the woman's Work that Is never
done. "Only a housekeeper", was a polite phrase for a disagreeable dnty.
Things have changed. We are recognizing the truth of the pregnant
verse:
x "Who sweeps a room aa for thy law,
Makes that and the action fine."
We are changing the attitude toward the noble work of keeping the .
homes of the land. We have called In science, who has held up the light
on cause and effect and now shows the easy way to successful work In
the home.
There is no disgrace, no disgust, no disappointment In housekeeping
these days. Institutions like this page have helped to modify the view of
the great work. The People's Institute of Domestic Scltenct'la showing
the success and its resultant joy that Should characterize 'the work In
every hope. Are you a member?
Next week .ata and Clieewe as Subetttwtea for Meat," by Mrs. Mary U
Wade, of Chicago, will be a timely- pfferlng on this page.
Satisfactory Menus
(Balanced Rations)
LUNCHEON
Cream of Besn Soup
Toasted Cheese Sandwiches
Etewed Apricots
Cocoa
BREAKFAST
Oranges
Cheese Omelet Potato Balls
Buttered Toast Blackberry Jam
ColTee
DINNER
- Clear Soup
Baked Trout Mashed Potatoes
, Bread Butter
Cucumber and Tomato Salad
Crackers
HHcsd Peacfies' " " Whipped Cream
Coffee
The raw materials of the above din
ner, for a family of five, would cost
about $1.50. If this is to be the stand
ard, it will mean an average outlay of
about- tlftSO per week f ordtnnerr aiona"
To this rlrst cost must be added the
items-of service and fuel for cooking.
This Is a high price for the nutriment
afforded; indeed, it contains a liberal
contribution to the "god of things as
they are."
While this dinner answers both the
requirements of a balanced ration and
satisfies the prevalent social demands, a
much simpler meal, equally nourishing,
could be provided at less expense. The
variety of balanced rations which may
be devised is almost unlimited. Much
depends upon the availability of the
tatoes. Repeat until the materials have
been used. Pour over all the white
sauce. Cover the top with the mashed
potato, brush over with egg and milk
and bake for 30 minutes in a hot oven.
Apple Meringue Pie
Choose rlpo, Juicy apples. Pare and
cook until tender, season with nutmeg
and lemon, sweeten to taste, Press
through a sieve and fill a nicely baked
shell with the mixture. Cover with a
meringue made by beating to a stiff
froth 2 or 3 egg whites and adding a
tablespoon of powdered sugar to each
white. Flavor to taate,. Bake in a mod
erate oven until meringue la firm.
Cheese Souffle
Two tablespoons butter, 8 table
spoons flour, Vj cup milk, hi teaspoon
salt, a dash of paprika, i cup grated
cheese, 3 eggs. Make a white sauce
of the butter, flour and milk in a
double boiler. Add seasonings and
grated cheese and stir until the
cheese melts. Remove from the hot
water and ndd the well-beaten yolks
of eggs. Allow the mixture to cool,
then cut and fold In the stiffly beaten
whites. Turn Into a buttered baklmg
dish and bake in a moderate oven
very slowly. It is well to stand any
custard or souffle mixture In a pan
of hot water to avoid cooking too
quickly. This mixture may be baked
and served in Individual molds or
ramekins. '
Stuffed Tomato Salad
Choose small tomatoea, remove the
skins and pulp. Fill with either diced
cucumber and onion or with cabbage
, and green pepper salad. Serve on fresh
nasturtium leaves, using blossoms for
garnish.
Frozen Pudding
One quart milk, 4 eggs, cup sugar,
pound each of dates, figs and nuts,
vanilla. Make a - soft custard of the
milk, eggs and sugar. When cool freeae,
adding the fruits when half frozen.
MSourjCreain,!ppkief,
One cup shortening, 1 cup sour cream,
2 cups light brown sugar, eggs, 1 tea
spoon soda. Flour, to maker dough soft
enough to handle. Flavor as desired.
This makes a soft cooky..
Glorified Bice .
Two tablespoons doe,' washed and
cooked In salted water and well drained.
t
v
lltlf -S
:V-2 : fe'-VC f
f i
requires more food"
varioifft food materials, the standards of
family life and the skill of the menu
maker. An extremely simple) but well
balanced ration may be evolved from
which one family will receive quite as
much nutriment upon an outlay of $10
per week for all three meals as another
family, will receive from their food at
the above rate of 110 for dinners alone.
Thte requires a knowledge of the taste
and dietetic requirements of the family,
as well as a careful study of market
conditions and comparative food values.
It Is well .worth while ta give to the
selection of food the same careful con-
vmciBiivii iiibc is siren w vuiur VU3I-
ness affairs." the success of which Is
largely dependent upon proper nutrition.
In electing to provide a simple dleW
the housekeeper does not necessarily
choose to employ inferior materials.
money alone. For example, it is some
- times more economical to buy a good
steak or roast than a cheaper cut of
meat which requires more fuel and work
for its preparation, although the two
meats when served afford equal nutri
tion. It is the privilege of the enlightened
housekeeper to create the fashion of
simple dietaries. While nothing of real
value will be lost thereby,, there will be
an appreciable decrease in household
"vriuro,- tt -increase tn mounj tot ins
houtekeeper and a marked Improvement
in the well-being of the family.
One-fourth box gelatin soaked In
cup cold water, 1 cup of cream whipped,
M cup sugar. Any kind of fruit, dates,
prunes, peaches, cherries, etc. Dissolve
the hydrated gelatin over hot water.
Whip the cream and add to it the su
gar, rice and gelatin. Turn Into a mold
rinsed with cold water. Part of the
fruit may be added to the mixture, or It
may be arranged attractively on the
serving dish. Serve with soft custard or
whipped cream. Fresh fruits, such as
berries, peaches or plums, are more ap
propriate at this time of the year.
Hard-Cooked Sgg and Noodle
Scallop
Boil eggs until hard. Cook noodles ia
boiling water until tender. Arrange al
ternating layers of noodles and sliced
eggs in buttered baking dish, covering
each layer with 4hin white sauce. Have
a layer of mushrooms in the middle.
Cover the top with buttered crumbs and
grated cheese. Bake until very hot
Egg Cutlets or Croquette
Make a thick white sauce of 3 table
. spoons butter tablespoons flour and
K .cup milk. Season highly. While still
hot stir lp 1 well-beaten egg. Add
the finely chopped Whites of 4 hard
cooked eggs and the yolks forced
through a sieve. A little chopped pickle,
green pepper 0r parsley may be added.
Cool. Shape Into egg shapes and flatten
out to represent cutlets or not, as de
sired; dip into raw egg.nd line crumbs
and fry a delicate brown. Serve in
nest of parsley or shredded lettuce. F
Peach Ice
OneTquart fresh peach pulp, I oupe
sugar, 2 cups water, 2 lemons. 1 oup
cream whipped.
Put soft peaches through a colander.
Make a syrup of the sugar and watei
and add to the peach pulp. Add the
juice of the lemons. Freeze to a slush
and then add the whipped cream. ,
Onion Souffle '
Use - white-otilonsrCoolftintlt-tgndeT
Make a white sauce of 2 tablespoons
butter. 2 'tablespoons flour and H pup
milk. Add the yolks of t eggs just be
fore removing from the fire, y, cup stale
breadcrumbs and 1 cup finely chopped
cooked onion. AHdw to cool. Fold In the
stiffly beaten whites of 1 eggs and turn
Into abuttered baking dish,. Cook slew
qr sun serve at once,
7-