cheapest source of protein (see Figures 68 and 74)?
LESSON CIII
MEAT-SUBSTITUTE DISHES
MEAT-SUBSTITUTE MATERIALS.--Cottage cheese, eggs, peanuts, and other
legumes are valuable substitutes for meat. The legumes with the exception
of soy-beans and peanuts, however, do not contain complete protein. Hence,
their use with eggs or milk is desirable.
[Illustration: FIGURE 75.--The composition of eggs and cheese. (Revised
edition.)]
Nuts are a form of fruit. They are rich in nutritive materials. If they
can be digested readily, they make a valuable food. They need to be ground
fine or chewed thoroughly, however, to make them digestible. Nuts contain
much fat, protein, and little carbohydrates. Chestnuts, however, contain
much of the latter foodstuff. Because they contain protein, nuts may be
used as substitutes for meat. But most nuts are expensive. For this reason
in many households they are impractical as everyday foods.
COTTAGE CHEESE AND NUT LOAF
1 cupful cottage cheese
1 cupful chopped nuts
1 cupful soft bread crumbs
1 teaspoonful salt
1/8 teaspoonful pepper
2 teaspoonfuls lemon juice
2 tablespoonfuls scraped onion
1 tablespoonful fat
Mix the cheese, nuts, bread crumbs, lemon juice, salt, and pepper. Cook
the onion and fat together until they are brown. Add a small quantity of
water and then add the onion mixture to the other ingredients. If
necessary, add more water to moisten the mixture. Pour into a baking-dish
and bake until brown.
(From _United States Food Administration Leaflet_.)
SCALLOPED EGGS WITH CHEESE
6 hard-cooked eggs
2 cupfuls medium White Sauce
2 cupfuls buttered soft bread crumbs
3/4 cupful cheese
Grate the cheese, or cut it into pieces, and add it to the White Sauce.
Cut the eggs in slices. Oil a baking-dish, and place the materials in the
dish in layers, having the lower and top layers of bread crumbs. Bake in a
moderate oven until the mixture is heated through and the crumbs are
browned. Serve hot in place of meat.
PEANUT ROAST
1 1/2 cupfuls dried bread crumbs
Milk
1 1/2 cupfuls shelled peanuts
4 teaspoonfuls baking powder
1 egg
Salt and pepper
[FIGURE 76--THE COMPOSITION OF LEGUMES AND CORN (Revised edition.)]
Cover the bread crumbs with milk, and soak them until soft. Chop the
peanuts very fine, and mix with the baking powder; beat the egg. Mix
thoroughly all the ingredients, and turn into an oiled bread pan. Bake
about 45 minutes in a moderate oven. Serve hot with Tomato Sauce.
[Illustration: FIGURE 77.--THE COMPOSITION OF BREAD AND OTHER CEREAL
FOODS. (Revised edition.)]
Commercial salted peanuts may be used for Peanut Roast.
QUESTIONS
From _U.S. Department of Agriculture Bulletin No. 28_, find the
percentage of protein in Cream and Cottage Cheese, eggs (see Figure 75),
walnuts, peanuts, dried peas, and beans (see Figure 76), and beef. How
many ounces of protein does a pound of each of these foods contain? What
is the price per pound of each of these foods? Which food is the cheapest
source of protein?
Why are bread crumbs a valuable addition to Scalloped Eggs with Cheese
(see Figure 77)?
Name other meat-substitute foods and dishes.
LESSON CIV
MEAT EXTENDERS AND ONE-DISH MEALS
MEAT EXTENDERS.--The flavor of meat is generally liked. Doubtless the
flavor accounts more than any other characteristic for the popularity of
meat. By using a small quantity of meat and combining it with various
cereals and vegetables, the flavor of meat permeates the mixture although
its quantity is reduced and price consequently lowered. Foods containing
such a combination of food materials are termed _meat extenders_.
Those desiring to reduce the quantity of meat consumed either for the sake
of health or economy will find meat-extending dishes desirable.
ONE-DISH MEALS.--When many demands other than those of housekeeping are
made upon homekeepers it is often wise to lessen housekeeping duties. It
is both possible and satisfactory to cook an entire meal in one dish. A
meal consisting of one dish with a few accessories is termed a one-dish
meal. It is obvious that the one-dish meal is both simple and economical;
it saves time, fuel, and food; it is a wise conservation measure.
In preparing the one-dish meal use a combination of two or more of the
following groups of food:
(1) Vegetables,
(2) Milk, or cheese, or eggs, or fish, or meat, or beans, or nuts,
(3) Cereal, such as corn, barley, rice, oats, or buckwheat.
To two or more of these groups of food a small amount of fat or oil is
generally added.
The use of such foods with a dessert or fruit or a plain salad makes a
meal that satisfies the most exacting.
It is most interesting to select foods from the groups above that would
"eat well" together. The one-dish meal gives one the opportunity for a
fascinating study of food combinations. If the casserole or fireless
cooker is used in their preparation, the possibilities are limitless.
An examination of the meat-substitute dishes and meat extenders will show
that most of these foods make one-dish meals.
MUTTON WITH BARLEY
1 pound mutton
1 onion
1/2 cupful pearled barley
2 quarts water, boiling
4 potatoes
Celery leaves (fresh or dried)
1 1/2 teaspoonfuls salt
Cut the fat from the meat, cut the meat into pieces. Put the fat and
sliced onion in a frying pan. Brown the meat in the fat. Add the barley
and water and let the mixture cook at simmering temperature for at least
1 1/2 hours. Pare the potatoes, cut them into quarters. Add the potatoes
and celery leaves and cook the mixture at boiling temperature until the
potatoes are tender. Serve hot.
(Adapted from _Department of Agriculture Leaflet_.)
TAMALE PIE
3/4 cupful corn-meal
1 1/2 teaspoonfuls salt
3 cupfuls boiling water
1 onion
1 tablespoonful fat
1 pound chopped meat
2 cupfuls tomatoes
Dash Cayenne pepper, _or_
1 small chopped sweet pepper
1 1/4 teaspoonfuls salt
Make a mush by stirring the corn-meal and 1 1/2 teaspoons salt into
boiling water. Cook in a double boiler or over water for 45 minutes. Brown
the onion in the fat, add the chopped meat, and stir until the red color
disappears. Add the tomato, pepper, and salt. Grease a baking-dish, put in
a layer of corn-meal mush, add the seasoned meat, and cover with mush.
Bake 30 minutes.
(Adapted from _United States Department of Agriculture Leaflet_.)
CREOLE STEW
1 pound lean beef or 1 medium fowl
1 tablespoonful fat
1/4 cupful chopped onion
1/2 cupful chopped sweet peppers
1 cupful boiling water
1/2 cupful rice
1 cupful carrots or okra (cut into small pieces)
2 cupfuls tomatoes
2 1/2 teaspoonfuls salt
Cut the meat into small pieces or cut the fowl into joints. In a frying
pan melt the fat, add the onions, peppers, meat, or chicken. Brown for a
few minutes.
Pour these materials into a casserole or kettle of the fireless cooker and
add the other ingredients. If the casserole is used, cook at simmering
temperature for 2 hours. If the stew is to be cooked in the fireless
cooker, cook it directly over the flame for 1/2 hour and then place it in
the fireless cooker from 2 to 3 hours. Serve hot.
With chicken and okra this is the famous Creole Chicken of the South.
(Adapted from _United States Department of Agriculture Leaflet_.)
QUESTIONS
Make a list of meat-extending dishes.
Make a list of foods suitable for the main food of one-dish meals.
How many persons will one pound of meat serve?
How many persons will the dishes of this lesson (each containing one pound
of meat) serve?
Tell why the foods comprising these dishes are desirable food
combinations.
RELATED WORK
LESSON CV
MENU-MAKING
REPRESENTATION OF ALL ESSENTIALS OF DIET.--All the foodstuffs or nutrients
should be represented in the foods of a meal, or at least in the foods
composing a day's diet. The meal, or the day's ration, should consist of:
Food rich in carbohydrates and fat, to supply energy to the body.
Food rich in protein [Footnote 70: Protein is not only a body-builder, but
also a fuel. But since it should be used chiefly for body-building (see
_Daily Carbohydrate and Fat Requirement_) its energy-giving power is
not considered in meal planning.] and ash, to build the body.
Food in the form of ash and water, to regulate the processes of the body.
Food containing vitamines, to promote the health and growth of the body.
Food containing cellulose, to give bulk to diet.
Water is supplied to some extent with almost all the foods of a meal, but
as mentioned previously, a generous quantity should be used as a beverage.
A consideration of the kinds of food to meet the different needs of the
body follows:
A. _Food for Energy_.--Although both _starch_ and _sugar_
are carbohydrates which furnish energy to the body, this need of the body
should be supplied for the most part by starch. The harmful effects of
excessive sugar eating were mentioned previously.
A certain amount of _fat_ is needed for energy-giving. A meal
containing fat "stays by" a person for a longer time than one devoid of
foods rich in fat. This is because fat is more slowly digested than other
foodstuffs. Hence a vigorous person leading an active outdoor life may
feel much more comfortable when fat is included in his diet. On the other
hand, those exercising little find that fat-rich foods distress them
greatly, since they are too slowly digested. For many persons, the use of
much fat is harmful. Since butter contains the fat-soluble vitamine, it is
valuable not only for energy-giving, but for growth-promoting.
B. _Food for Body-building and Repairing_.--Both _protein_ and
_ash_ are needed for body-building. The former foodstuff contains the
element nitrogen,--one of the necessary elements for the growth and
maintenance of the body.
Since there are several kinds of food containing protein, the question
arises whether protein is best supplied by meat, eggs, milk, cheese, or
vegetable protein foods. There are some who contend that meat is the least
desirable source of protein food. The use of much meat may lead to the
formation of an excess of uric acid which is eliminated by some persons
with difficulty. It may also cause intestinal putrefaction.
Many find that by using meat once a day their health is normal. Others
find that by using meat but several times a week a more desirable
condition is maintained. Doubtless many people would find themselves much
benefited by using less meat. If the quantity of meat eaten is greatly
lessened, care should be taken that protein is supplied by other foods,
such as eggs, legumes, cheese, and the various meat-substitute dishes.
Care should also be taken to see that complete proteins are included in
diet. If foods containing incomplete protein such as some of the legumes
and cereals are used for body-building, they should be supplemented by
foods rich in complete protein such as milk and eggs. If much meat is
eaten, a generous quantity of water and of fresh vegetables and fruits
should be used.
While all the _mineral materials_ found in the body [Footnote 71: The
ash constituents existing in the body in largest quantity are:
Sulphur Chlorine Calcium Iron
Sodium Magnesium Potassium Phosphorus
] are necessary for its growth and maintenance, calcium, phosphorus, and
iron are the elements most likely to be used in insufficient quantities
(see Figures 78, 79, and 80).
[Illustration: FIGURE 78.--FOODS CONTAINING CALCIUM. a, Dried beans, b,
dried figs; c, rutabaga, d, celery; e, milk; f, cauliflower, g, almonds;
h, egg yolk; i, cheese]
Calcium is needed for building the hard tissues such as the teeth and
bones. A diet deficient in calcium is sometimes the cause of poor teeth.
Calcium is equally important for body-regulating functions. It is
especially necessary that calcium-rich food be given to children.
_The most practical and effective way of obtaining calcium is to use a
generous supply of milk._ Cheese, eggs, and the leaves and stems of
plant-foods are also valuable sources of calcium.
_Milk, egg yolk, cheese, whole grains, and vegetables are the most
satisfactory sources of phosphorus._ A free use of these foods is
especially desirable since it has been found that phosphorus is quite as
necessary as nitrogen. The whole grains are a very valuable source of ash.
Many of the ash constituents in cereals are found next to the outer coat
of bran, hence fine white flour is not so rich in ash as whole wheat
flour.
[Illustration: Foods Containing Phosphorus: _a_ Dried peas; _b_,
chocolate; _c_, dried beans; _d_, whole wheat; _e_,
peanuts; _f_, cheese; _g_, cocoa; _h_, egg yolk.]
In the formation of blood and for the welfare of the body as a whole, iron
is needed. For this reason, it is often a constituent of "tonics." If
foods rich in iron were more generally used, the body would not be so
likely to get into a condition requiring such tonics. The iron found in
eggs, milk, and vegetable foods is thought to be more completely
assimilated than that found in meat. Spinach and prunes are valuable
sources of iron. This is one of the reasons why they are most desirable
foods for children. _The need of eggs, dried fruits, fresh vegetables,
and whole grain in diet to furnish iron should be emphasized_.
_Sulphur_ is one of the necessary elements of the body. It is usually
found, however, as a component of protein; hence if enough protein is
supplied to the diet, sulphur will be present in sufficient quantity.
As mentioned, leafy vegetables not only supply calcium but _sodium_
and _chlorine_,--two of the needed minerals of the body. If fresh
vegetables and fruits along with foods rich in calcium, iron, and
phosphorus are used, and these foods are cooked and served so as to retain
all their nutriment, one can be assured that the diet contains _all_
the necessary ash constituents.
[Illustration: FIGURE 80.--FOODS CONTAINING IRON. a. Dried peas; b. dried
figs; c. whole wheat; d. lentils; e. spinach; f. dried dates; g. eggs; h.
rye; i. lean beef; j. dried beans; k. raisins; l. dried lima beans.]
C. _Food for Regulating_.--Although ash is needed for body-building,
it also serves to regulate certain body processes as explained previously.
Hence if the mineral matter valuable for building is used, the body is
also supplied with regulating materials.
D. _Food for Promoting Growth_.--A discussion of vitamines,--the
materials essential for growth of the body and the maintenance of
health,--was given in a previous lesson. It is most necessary that
foods rich in vitamines be included in diet.
E. _Food for Bulk_.--The use of foods containing cellulose, which
adds bulk to diet, is needed by most persons. Many foods rich in mineral
matter also contain much cellulose. Vegetables, fruits, and whole grains
furnish both of these materials.
OTHER FACTORS TO BE CONSIDERED IN MENU-MAKING.--For successful menu-
making, a number of factors other than the selection of foods to meet the
needs of the body should be considered. A discussion of these follows:
A. _Appetizing Foods_.--If the appetite needs stimulation, foods
which have an appetizing effect may be used for the first course of meals.
Fruit is very often served for the first course of a breakfast and
sometimes for the first course of a luncheon. Soup may serve as the
appetizer of either a luncheon or dinner. Cream soup being especially
nourishing because of its milk content not only serves as an appetizing
food, but as one of the nutritious foods of a meal.
B. _Foods of Contrasting Flavor_.--If beef or some other protein-rich
food is chosen for the main dish of a meal (such as dinner), root
vegetables or grains rich in starch, but bland in flavor, are good
additions. By combining foods of decided flavor with those of less
pronounced taste and those rich in one foodstuff with those abounding in
another nutrient, combinations that are both pleasing and varied in flavor
may be secured. A housekeeper needs to use "imagination" in selecting
foods that will taste well together.
C. _Variation of Foods_.--The same food should not be used twice in
the same meal, even though it is prepared in a different form. It would be
monotonous to serve tomato soup and tomato salad, or bean soup and baked
beans at the same meal. Neither would one care to have hash served for
both breakfast and luncheon on the same day. Of course such foods as bread
and butter may be used with every meal.
D. _Moist and Dry Foods_.--A combination of "moist" and "dry" foods
is more pleasing than a combination of foods of equal dryness or moisture.
This does not mean that dry foods should be "rinsed down" with liquids;
that is unwise from a physiological standpoint. To the majority of
persons, creamed potatoes are more desirable with broiled steak than plain
boiled potatoes. The latter would be more pleasing with meat served with a
sauce or gravy.
E. _Sweet Foods_.--A sweet food should not be eaten at the beginning
of a meal. Such sugar-rich foods as preserves and jellies may be served
with the main course of a meal or at its close. As explained previously,
the sugar is then diluted with other food materials and proves less
irritating. If desserts are included in a menu, the practice of serving
them at the close of a meal is desirable from a dietetic viewpoint. When
the appetite is partially appeased, there is less tendency to eat large
quantities of sweet foods.
A dessert that is rich in both fat and sugar such as pastry should be
served only with a light meal, while a light dessert such as fruit or
gelatine may be used at the close of a heavy meal.
Very often dried fruits and nuts are used as accessories after a meal.
They are then often digested with difficulty, because the meal itself has
taxed the digestive organs. These foods should be considered as a part of
the meal and should not be added after enough other nutrients have been
eaten. There is no reason why a wholesome dessert should not be considered
one of the nutritious foods of a meal.
F. _Milk and Beverages_.--Since milk is necessary for perfect
nourishment it is well for adults to use it as a beverage for at least one
meal each day. Children should use it at all meals. If milk is distasteful
to any or all members of a family, cocoa made with much milk may be served
in its stead. In meal planning, a housekeeper should see to it that the
proper quantity of milk either as a beverage or constituent of such dishes
as cream soup, vegetables, and custards is used by each member of the
family.
When tea and coffee are included in meal plans, the fact that these
beverages have no food value except the milk and sugar added to them,
should be taken into consideration.
G. _Foods on Hand_.--When menus are made the thrifty housekeeper
considers those materials she has on hand and especially those which would
spoil if not used at once. Very often left-over material serves as a basis
on which to plan one or more meals.
A housekeeper may drain from a vegetable the water in which it was cooked.
But she sees in it for the next meal or for the next day several possible
uses. The vegetable stock may be used in soup or it may be combined with
milk or cheese and serve as a sauce for some left-over vegetable. Bread
crumbs combined with milk, peanuts, or egg make a tasty meat substitute
one week; or they may be utilized in making bread pudding the second week;
a scalloped dish the third week; and a meat loaf the fourth. If several
pieces of dry cake are on hand, a tasty dessert may be made by pouring
over them some hot sauce such as apple or chocolate. Dry cake may also be
crumbed and used in place of flour and sugar in a steamed pudding.
It is possible, of course, for a housekeeper to spend an undue amount of
time in utilizing left-overs or to defeat her efforts in thrift and buy
expensive supplementary foods in order to use food on hand. Often it is
wise to cook just enough so that there are no left-overs. On the other
hand, it is sometimes economical as far as fuel and time are concerned to
plan to cook enough food at one time for more than one meal. This is
especially true of foods requiring long cooking such as baked beans and
other dried foods.
MENU PLANS.--Serving meals in a number of courses should be attempted only
where the housekeeper is assisted in her work. For everyday living the
meals of most families are served only in one or two courses.
Although there are a great many things to be considered in menu-making, it
is not necessary to use a great variety of foods to meet the requirements
of successful meal planning. A breakfast consisting of fruit, rolled oats,
and top milk, for example, is simple, but it embraces all the factors
involved in the planning of a desirable meal.
As previously mentioned, the groups of foods may serve as a basis for menu
planning. After selecting foods from each group that are seasonable,
economic, and that will "taste well" together it is wise to analyze the
menu. See if it contains all the essentials of diet to meet the needs of
the body as explained previously. Some housekeepers find it helpful to
have lists of dishes found to be satisfactory for serving, such as lists
of meat dishes, vegetables, salads, desserts, etc., and glance over these
when planning meals.
The menu plans which follow are merely suggestive. Both simple and more
elaborate menus are given for each of the three meals.
A breakfast may consist of:
Fruit
Cereal or Eggs and Toast
Beverage
_or_
Fruit or Cereal (or both)
Meat, Egg, or Vegetable
Bread and Butter
Beverage
A luncheon or supper may consist of:
Cream Soup
Bread and Butter
Salad or fruit
Beverage
_or_
Fruit or Cream Soup
{Fish or Meat Substitutes
{Vegetables
{Bread and Butter
Salad
Dessert
Beverage
A dinner may consist of:
{Meat
{Vegetables
{Bread and Butter
Salad or Dessert
Beverage
_or_
Clear Soup
Fish
{Meat
{Vegetables
{Bread With or Without Butter
Salad
Dessert
Beverage
QUESTIONS
Mention several combinations of two or more foods that are varied in
moisture, dryness, and composition, and that are of contrasting flavor.
Give reasons for making the combinations.
Make out suitable menus in your home for a week. Compute the cost of the
week's menus. If the cost does not come within the limit that can be spent
for food in your home, change the menus so that the cost does not exceed
the food allowance.
LESSON CVI
PLANNING, COOKING, AND SERVING A LUNCHEON OR SUPPER
Plan a luncheon or supper, [Footnote 72: If the laboratory period is
limited to 90 minutes, all this time will be required to cook and serve
the meal and wash the dishes. Hence, it will be necessary to do the meal
planning in a previous lesson.] making it a one-dish meal or using a meat
substitute instead of meat. Also use seasonable food-materials and follow
the suggestions given in Lesson CV . Compute the cost of the menu. If it
exceeds 20 cents per person, change the menu so that its cost comes within
this amount. Analyze the menu. Is food from each of the groups contained
in it?
Cook and serve the luncheon or supper. Follow the English or family style
of serving. Serve the meal without a maid.
LESSON CVII
REVIEW: MEAL COOKING
MENU
Seasonable Vegetable Salad
Salad Dressing
Salad Rolls
See Lesson XIV for suggestions regarding the preparation of the lesson.
LESSON CVIII
HOME PROJECTS [Footnote 73: See Lesson IX]
SUGGESTIONS FOR HOME WORK.--Plan and prepare one-dish meals or meals
containing meat-substitute,--at least one a week.
Plan and prepare meals containing meat,--at least one a week.
Compute the cost of these meals. Also note the time required to prepare
them.
SUGGESTED AIMS: (1) To determine the difference in time required to cook a
one-dish meal and a meal containing several different dishes.
(2) To determine the difference in cost of a meal without meat and one
containing a meat-substitute.
DIVISION TEN
QUICK BREADS: POUR BATTERS
LESSON CIX
LEAVENING WITH STEAM AND AIR. POPOVERS
When flour is to be moistened and baked to make bread or cake, other
ingredients are usually added to improve the grain, texture, and flavor.
To understand some of the principles of mixing and lightening baked flour
mixtures, try the following: