m FOOD VALUES ECONOMICAL MENUS ^ ^ ALICE BRADLEY MISS FARMER'S SCHOOL OF COOKERY BOSTON Price 25 Cents LESSONS IN FOOD VALUES AND ECONOMICAL MENUS ARRANGED BY ALICE BRADLEY OF MISS FARMER'S SCHOOL of COOKERY 30 HUNTINGTON AVENUE BOSTON, MASS. 1917 These Food Value lessons and Economical Menus were first arranged for cla:-ses in Canteen Cookery, from the Massachusetts Branch of the Special Aid Society for Amer- can Preparedness. It is hoped that they will meet the need of many people who wish to know how much and what kind of food is re- quired daily, for a family, and how it may be provided at a low cost. - APR 28 1317 • ©GI.A4t3ir)50 Copyright, April, 1917 ^l^S> { FOOD AS AN ENERGY PRODUCER Food is that which suppUes energy for the activities of the body, materials which enter into its structure, and those which so regulate the vital processes as to produce health. The energy value of foods and the energy requirement of the body, are estimated in Calories. Children require 900-1200 1200-1500 1400-2000 1800-2200 2300-5000 Age 1-2 years Age 2-5 years Age 6-9 years Age 10-13 years Age 14-20 years Calories per day Calories per day Calories per day Calories per day Calories per day Person from 20 When sleeping Sitting quietly, 1 at meals, read- ing, sewing, etc. Light exercise, dressing, stand- ing, walking, etc Active muscu- lar exercise, bicycling, car- pentering, gen- eral housework, etc. Severe muscular! exercise. j to 60 years old require .4 Cal per lb. of body weight per hour .6 Cal. per lb. of body weight per hour 1. Cal. per lb. of body weight per hour 2. Cal. per lb. of body weight per hour 3. Cal. per lb. of body weight per hour Persons from 60-70 years, ten per cent less than this. Persons from 70-80 years, twenty per cent less than this. Persons over 80 years, thirty per cent less than this. When this is worked out it is found that the requirement for one person varies from 2200 to 3500 Calories a day. Twenty-five portions of food, chosen from the following groups, will supply 2,500 Calories, sufficient for the average person for one day. Each group should be represented at least once or twice in each day's menu. Table showing approximate amounts of food re- quired to furnish 100 Calories, arranged in the order of their cost. FOODS RICH IN FAT Suet, 1 tablespoon Cottonseed oil, 1 tablespoon Salt pork, cube 1 by 1 by H inches Lard, 1 tablespoon Peanut butter, 1 tablespoon Butterine, 1 tablespoon FOODS RICH Corn meal, 3 H tablespoons Rolled oats, H cup Flour, li cup Pearl wheat, 3 tablespoons Cornstarch, 4 tablespoons Rice, 2 tablespoons Boston crackers, 3 FOODS RICH Granulated sugar, 2 tablespoons Molasses, \% tablespoons Raisins, 30 Home-made jams, 1 Yz tablespoons Home-made marmalade, 1 ^ tablespoons FOODS RICH Olive oil, 1 tal>lespoon Bacon, 2 small slices Butter, 1 tablespoon Chocolate, H ounce Walnuts, shelled, 8 halves Heavy cream. 2 tablespoons Ice cream, 2 y^ tablespoons IN STARCH Macaroni, '^i cup Bread, 1 thick slice Cornflakes, 1 K cups Shredded wheat, 1 biscuit Doughnuts, 1-2 Potato, 1 medium Canned corn, 3,3 cup IN SUGAR Prunes, 3-5 Dates, 4 Maple syrup, \% tablespoons Honey, 1% tablespoons Chocolate creams, 2 Plain cake, small piece IN PROTEIN Shelled peanuts, 2 tablespoons Boiled ham, 1 small slice Dried peas, 2 tablespoons Dried beans, 2 tablespoons Cheese, 1 3^ inch cube Milk, M cup Roast beef, 1 small slice Cod or haddock, 5 ounces Salt cod, 3 ounces Eggs, 1 }i Chicken, edible portion, 3 M ounces. FOODS RICH IN MINERAL SUBSTANCES AND ORGANIC ACIDS Cabbage, 13 ounces String beans, 1 quart Spinach, 2 quarts raw Crapes, 1 large bunch Strawberries, 1 pint Lettuce, 3 heads Potato, 1 medium Apple, 1 large Banana, 1 large Orange, 1 large Carrots, % pound Onions, H pound FOOD AS BLULDINC MATERIAL Protein foods supply material for the growth and repair of muscular tissue. Of the total calories required daily 10 per cent to 15 per cent should come from protein. One gram protein furnishes 4 calories, therefore 60 to 100 grams protein are sufficient for one person for one day. One large egg furnishes 7.5 grams protein; other foods supplying the same amount are, in order of cost : Rolled oats I/2 <-'iip Peanuts 2 tablespoons Dried peas or beans 2 taljlespoons Salt cod 2 tablespoons Cheese 1 ounce Bread 2 slices Beef, round, lean 1 H ounces Milk 1 cup Baked beans H cup Ham 2 ounces Flounder 1 large fillet Salmon 1/7 can Roast beef 1 small slice Chicken, cooked 1 K ounces Peas, canned 1 cup Beef juice 11 tablespoons Eight to twelve of these portions furnish sufficient pro- tein for one person for one day. One-quarter pound lean meat is enough meat to pro- sade for one person for one day. FOOD FOR THE REGULATION OF BODY PROCESSES Water and ash constituents are necessary to supply material for the soft and bony tissues, the red corpuscles of the blood, the fluids of the body, and for the regulation of the processes on which the nutrition of the body depends. The daily amounts necessary are supposed to be: Water — 5 pints or more Calcium Oxide — 0.7 gram Phosphoric Acid — 2.75 grams Iron ■ — 0.015 gram Other ash constituents are probably present in sufficient amounts in the average dietary. Care must be taken to supply sufficient calcium and phosphorus for the building of strong bony tissue in the growing child, hence the necessity for milk in the diet. 1 pint milk supplies 0.7 gram calcium 2 quarts spinach supply 0.015 gram iron Milk, eggs, whole grains, peas, beans, green vegetables and fruits, when supplied in the diet, make the calculation of ash constituents unnecessary. Fresh fruit and vegetables grouped according to cost of phosphoric acid and iron: Potatoes Apples Spinach String beans Cabbage Oranges Carrots Lettuce Vitamines. Growth promoting substances, sometimes called vitamines, essential for both children and adults, are found in the fat of butter, milk, egg yolk, beef fat, cod liver oil and whole grains. Others that are soluble in water are found in fresh fruits and vegetables. The lack of these substances is the cause of such deficiency diseases as beri- beri, scurvy, and probably pellagra. Acids and Alkalies. Milk, fruit and vegetables are also necessary because the alkalies formed during their digestion neutralize the acids formed during the digestion of meat, fish, eggs and cereals. Bulk. Fruit, vegetables and coarse cereals furnish much waste material, and these help in the elimination of other waste matter and prevent constipation. Water is also of assistance for this purpose. 4 ECONOMICAL FAMILY DIETARIES In the following menus the amounts provided cost about Sl.OO per day in March, 1917. They furnish more than 10,000 calories and provide sufficient food forgone day for 4 people at light work, 4 X 2500 = 10,000 calories or 3 people at moderately active work, 3 X 3400 = 10,200 or 1 family as follows: Man, 3,000 calories Woman, 2,500 Boy of 9 years, 2,000 Girl of 6 years, 1,400 Boy of 3 years, 1,300 10,200 Where there are children, one quart of whole milk should be supplied daily for each child. Fresh eggs, fruit and vegetables should be furnished in place of part of the cereals and bread, where the income allows. Amounts and recipes may be halved for two people, and increased, by multiplying quantities, for eight to eight hundred people. Table of weights and measures to be used in ordering the following menus for more than four persons: — 3 teaspoons equal 16 tablespoons 1 cup butter 1 cup flour 16 ounces 2 cups 4 cups 4 quarts 8 quarts 4 pecks 1 peck apples weighs 1 peck carrots 1 peck cranberriss 1 peck onions 1 peck sweet potatoes 1 peck spinach 1 peck tomatoes 1 barrel flour 1 barrel potatoes 1 tablespoon 1 cup 8 ounces 4 ounces 1 pound 1 pint 1 quart 1 gallon 1 peck 1 bushel 12 pounds 12 J^ pounds 8 pounds 13 pounds 13 Yi pounds 3 pounds 14 pounds 196 pounds 165 pounds In these recipes all measurements are made level. Measuring cups divided into thirds and quarters are used; also tea and table measuring spoons. 5 Menu I. Material Corn meal Flour White Bread Graham Bread Crackers Lard Salt Pork Butterine Sugar (white) Raisins Lima Beans Fresh cod Milk Apples Potatoes Carrots Onions Caraway Seeds Baking Powder Coffee Tea Lemon Cinnamon Measure Weight Calories Cost 6 ounces 12 ounces 12 ounces 12 ounces 3 ounces tablespoons 1 }{> ounces ounces cup cups loaf loaf 1 cup 1 li cups Vi cup 1 cup 7 1 8 ounces y^ pound 3 ounces 8 ounces 2 pounds 1 quart 2 medium 4 medium 4 small 1 small l-u tablespoon 2 tablespoons Vi cup 2 tablespoons Yi teaspoon Yi pound 1 pound 1 pound 2 ounces yi ounce Yj^ ounce 2 ounces y, ounce 600 1200 800 800 300 300 500 1700 1100 300 800 400 600 100 300 150 25 15 Total 10,090 Breakfast Cornmeal mush with milk and sugar Buttered Toast Coffee Luncheon Lima Bean Soup Toasted Crackers Irish Bread Tea Dinner Baked Stufted Cod with Drawn Butter Sauce Baked Potatoes Carrots Julienne Graham bread with butterine Apple Dumplings with Lemon Sauce Tea with milk and sugar 6 Cornmeal Mush. Mix 1 cup cornmeal, 1 teaspoon salt and 1 cup cold water and add slowly to 2 \i cups boiling water. Boil five minutes and cook over hot water or in fireless cooker for three hours or over night. Coffee. Put coffee in a cheesecloth bag. pour on 3 }A cups boiling water, boil three minutes, let stand ten minutes, remove bag and serve coffee with top milk and sugar. Lirra Bean Soup. Soak 1 cup dried lima beans over night. In the morning drain, add 3 pints cold water, and cock until soft. Cook 2 slices onion and 4 slices carrot five minutes in 2 tablespoons dripping or pork fat. Add 2 tablespoons flour, 1 teaspoon salt, 3^4 teaspoon pepper and the hot soup. Stir until it boils, add 1 cup milk, again bring to boiling point and serve. Irish Bread. Mix and sift 1 M cups flour, H teaspoon salt, 3-2 tablespoon sugar and 1 tablespoon baking powder. With tips of fingers work in 1 li tablespoons shortening, add 14 cup raisins cut in pieces, H tablespoon caraway seeds, and % cup milk. Mix thoroughly, bake in a greased iron frying pan, and serve hot or cold. Baked Stuffed Cod or Haddock. Clean fish, remove skin, head and tail, and then remove fish in two pieces from the backbone. Put 3 slices fat salt pork in greased dripping pan. Lay 1 fillet of fish in the pan, sprinkle with salt, cover with stuffing, and then cover stuffing with the other fillet. Sprinkle with salt, cover with re- maining stuffing and with 6 narrow strips of fat salt pork, bake about thirty minutes in a moderate oven, bast- ing with H cup hot water, and remove to serving dish. To fat in pan add 2 tablespoons flour, mix well and add 1 cup boiling water. Stir until it boils, season with salt and pepper and strain around the fish. Fish Stuffing. Mix y^ cup cracker crumbs, 2 table- spoons melted butterine, ]4 teaspoon salt, ig teaspoon pepper, few drops onion juice and 2 tablespoons hot water. Baked Potatoes. Wash potatoes, bake in hot oven forty minutes or until soft; remove from oven, prick the skin that steam may escape, and serve at once. Carrots Julienne. Wash and scrape carrots, cut in thin slices lengthwise, and then in strips two inches long. Cook in boiling salted water until tender. Drain, reserving water, add 1 tablespoon butterine and serve at once. Apple Dumplings. Mix and sift 1 M cups flour, 1 tablespoon baking powder and }i teaspoon salt. Work in 1 K tablespoons lard with tips of fingers. Add gradually 7 ?2 cup milk, pat and roll out, and divide in four pieces. Pare two apples, cut in eighths, remove core and place on the pieces of dough. Sprinkle with 1 tablespoon sugar mixed with ]/i teaspoon nutmeg or cinnamon. Cover apples with dough, put in buttered pan, sprinkle with 1 tablespoon sugar mixed with yi teaspoon cinnamon, surround with % cup boiling water and bake one-half hour or until apples are soft. Serve with lemon sauce. Lemon Sauce. Mix 3.2 cup sugar, 1 H tablespoons Rour and few grains salt. Add gradually 1 cup boiling water stirring constantly. Boil five minutes, remove from fire, add 2 tablespoons butterine and 1 H tablespoons lemon juice. Tea. Scald the tea-pot, put in 1 tablespoon tea, pour on 3 cups boiling water, let stand in a warm place five minutes, but do not boil. Strain and serve immediately. Fish Soup. Cover head and bones of fish with water in which carrots were cooked. Add ]o onion, simmer one-half hour and strain. Add pieces of fish from the head and any remaining from the baked fish. Melt 2 tablespoons butterine, add 2 tablespoons flour, and fish stock with enough water to make 2 cups; stir until it boils, add 1 cup milk, and salt and pepper to taste. Sliced potatoes may be added if desired. To Try Out Fat. Cut fat in small pieces and melt over hot water or in a moderate oven until fat is entirely extracted Strain and cool. Menu II. Measure Weight ( "alori Rolled oats 1 [ 32 cups 4 ounces 450 Bread (white) li loaf 6 ounces 400 Bread (graham) y2 loaf 6 ounces 400 Corn meal 1 cup 6 ounces 600 Flour 2 cups 8 ounces 800 Macaroni 1 cup 4 ounces 400 Sugar 2 cups 1 pound 1800 Molasses H cup 3 ounces 250 Rutterine J . Vs cups 9 ounces 1900 Cod fat 6 tablespoons 3 ounces 600 Dates y> cup 4 ounces 400 Potatoes 4 medium 1 pound 300 Dandelions H peck 2 pounds 200 P-'dS 1 75 Beef (chopped) 2 cups 1 pound 800 Milk 1 pint 17 ounces 300 Milk (skimmed) 1 quart 34 ounces 350 Cheese 6 tablespoons 2 ounces 250 Soda }4 teaspoon Clove, allspice, nutmeg 14 teaspoon each Cofiee J4 cup 2 ounces Tea 2 tablespoons J:i ounce Cost 10,275 Breakfast Rolled Oats with Milk and Sugar French Toast Sugar Syrup Coffee Luncheon Macaroni and Cheese Corn Bread Tea Dinner Meat Loaf Dandelions Boiled Potatoes Graham Bread and Butterine Date Pudding Hard Sauce Tea Rolled Oats. Add 1 H cups rolled oats slowl.\' to 3 }4 cups boiling water with 2 teaspoons salt. Boil five minutes, cook in double boiler thirty minutes. 9 French Toast. Beat 1 egg slightly, add '-2 teaspoon salt, 2 tablespoons sugar and 1 cup milk. Strain into a soup plate; soak slices of stale bread in mixture until soft and cook on a hot greased girddle. Brown on one side, turn and brown on the other side. Sugar Syrup. Put l^ cup sugar and M cup water in saucepan, and boil five minutes. Add 2 teaspoons butter- ine. Macaroni and Cheese. Cook 1 cup macaroni in 2 quarts boiling water with 1 tablespoon salt until macaroni is tender. Drain and add to white sauce made as follows: melt 3 tablespoons butterine, add 3 tablespoons flour and 1 teaspoon salt. Pour on gradually 2 cups milk, and stir constantly until it boils. Add 6 tablespoons grated cheese. This may be served at once or baked in the oven covered with Yi cup cracker crumbs mixed with 2 tablespoons melted butterine. Eggless Corn Bread. Mix and sift 1 cup cornmeal, J^ cup flour, 4 tablespoons sugar, 1 tablespoon baking powder and 2 teaspoons salt. Add 2 tablespoons melted shortening, and 1 cup milk. Beat throughly, and bake in greased cake pan for 20 minutes. Meat Loaf. Mix 1 pound Hamburg steak, y^ cup bread crumbs, 1 teaspoon salt, K teaspoon pepper and milk to moisten. Shape into a loaf and bake thirty-five minutes in a hot oven, basting frequently with J^ cup hot water. Remove meat to platter. Brown 2 tablespoons butterine, add 2 tablespoons flour and when brown add liquid in pan with enough water to make 1 cup. Season with salt and pepper. Dandelions. Dig the young plants, and pick over, removing roots and wilted leaves. Wash thoroughly in several waters, and steam until tender, or heat in saucepan and boil until tender in its own juices. Chop, season with salt and butterine, and garnish with toast points. Date Pudding. Melt 1 ^2 tablespoons shortening, add 34 cup molasses, 14 cup milk, and ^ cup flour mixed and sifted with yi teaspoon each soda, salt, clove, all- spice and nutmeg. Add J^ cup dates, stoned and cut in pieces. Turn into buttered mould, cover and steam 2 }4 hours. Serve with Hard Sauce. Hard Sauce. Cream \i cup butterine, add Yi cup powdered sugar gradually, and flavor with M teaspoon lemon extract or H teaspoon xanilla. This menu may be varied by using the pound of beef for Hamburg steak, rolled steak, beef stew, pot roast, beef in white sauce on toast, and beef cutlets. 10 Menu III. ILLUSTRATING USE OF CHEAPEST PROTEIN FOODS Cost Flour I\arl W'lieat Cornstarch C« ackers Sugar Prunes Raisins Butterine Fat Salt Pork Milk (skimmed) Peanuts Dried Peas Potatoes Onions Tomatoes Corn Cocoa Shells Yeast Measure 6 cups %cup 3 tablespoons 6 1 1 2 cups 12-15 K cup J{' cup 6 tablespoons 2 quarts 1 li cups H cup 4 medium 2 small Vi can yz can 2 cups li cake Weight Calories 1 1 ., pounds 2400 4 ounces ^/i ounce 2 ounces 5 4 pound 4 ounces 3 ounces 4 ounces 3 ounces 1 ounce 8 ounces 6 ounces 1 pound 4 ounces 16 ounces 10 ounces 4 ounces 400 75 200 1350 300 300 850 600 200 700 1400' 600 300 50 100 270 Total 10,095 Breakfast Pearl Wheat with Raisins Hot Rolls Cocoa Shells Peanut Butter Luncheon Corn Chowder Bread and Butterine Peanut Brittle Tea Dinner Pea and Peanut Cakes Tomato Sauce Cinnamon Rolls Norwegian Prune Pudding Cocoa Shells Pearl Wheat with Raisins. Bring 4 y cups water to boiling point, atld 1 teaspoon salt and Yz cup pearl wheat. Let boil gently until water is almost evaporated. Cook over hot water or on back of stove, or in fireless cooker all day or all night. Add li cup raisins. Reheat and serve. Cocoa Shells. Boil 1 cup cocoa shells and 6 cups water three hours. As water boils away it will be neces- sary to add more. Strain and serve with milk and sugar. 11 Water Bread. Put 2 tablespoons sliortcning, 2 table- spoons sugar, and 1 tablespoon salt in mixing IjowI, add 2 cups boiling water, and when lukewarm add yeast cake dissolved in }i cup lukewarm water. If bread is mixed at night, }/i yeast cake is sufficient. If m.ixed in the morning, 1 whole yeast cake may be used. Add 3 cups flour, and beat well, add 2 cups fiour and mix thoroughly with a knife. Add 1 cup flour or enough to knead, mix, turn on cloth and knead until mixture is smooth, elastic, and bubbles may be seen under the ."^urface. Return to bowl, cover, and let rise till double in bulk. Knead, shape as biscuit or loaves, put in greased pans, let rise again until double in bulk, and bake in hot oven. Bis- cuits require about fifteen minutes. Bread requires about fifty minutes. Cinnamon Rolls. Roll out bread dough H inch thick, brush with melted butterine, sprinkle with 2 table- spoons sugar mixed with Ji teaspoon cinnamon. Roll up like jelly roll, cut in ^i inch pieces, place in pan close together flat side down. Let rise and bake in a hot oven. Peanut Butter. Put shelled and roasted peanuts twice through the meat grinder using nut butter cutter, and work until smooth, adding gradually 1 tablespoon peanut or olive oil, and 3-3 teaspoon salt to each cup of ground peanuts. Corn Chowder. Cut a one inch cube of fat salt pork in small pieces and try out. Add 1 onion and cook five minutes, stirring often that onion may not burn. Add 2 cups potatoes cut in ^ inch slices, and 1 cup boiling water. Cook until potatoes are soft, add 1 cup canned corn and 3 cups milk. Heat to boiling point, season with }4 teaspoon salt and 34 teaspoon pepper. Split crackers, soak in cold milk to cover, and add to chowder. Peanut Brittle. Put H cup sugar in frying pan, place on fire and stir constantly until melted to a syrup. Add li cup peanuts, pour into buttered tin, and mark in squares. Pea and Peanut Cakes. Soak H cup dried peas over night, drain, cover with fresh water, add 2 slices onion, 6 cloves, 12 peppercorns, bit of bay leaf, 2 teaspoons salt, 34 teaspoon soda and cook until soft, and water is almost evaporated. Rub through sieve, add }4 cup chopped peanuts, 3,/^ cup dried bread crumbs, H teaspoon salt, 14 teaspoon pepper, and milk to moisten. Shape in small cakes, saute in butterine or other fat, and serve with tomato sauce. 12 Tomato Sauce. Melt and brown 2 tablespoons butter- ine, add 2 tal)!c>poons llour, and when brown add 2 cups tomatoes strained and 2 teaspoons onion juice. Stir until mixture boils, and add K teaspoon salt and H teaspoon pepper. Norwegian Prune Pudding. Pick over and wash \i pound prunes, soak one hour in cold water and boil in same water until soft. Obtain meat from stones, and add to prunes with enouj^h water to make % cup juice. Add li cup sugar and a few grains cinnamon and simmer ten minutes. Mix 3 tablespoons cornstarch with 4 table- spoons cold water: add to prune mixture and cook five minutes. Mold, chilb and serve with top milk. Peas Porridge. Wash and soak 1 cup green split peas over night, drain, put into kettle with 3 cups water. Cut 1 large onion and 1 piece celery or toj) of stalk (or celery salt) into slices and fry in butterine till golden brown Add all to peas in kettle with 1 large slice bread, Vz tea- spoon salt and l^i teaspoon pepper. Cook slowly 1 ^2 hours, put through colander or sieve, return to kettle, add ^2 cup mashed potato and bring to a boil. It should be as stiff as breakfast porridge. Stewed prunes may be served instead of Norwiegan Prune Pudding. Fish, clams or celery may be substituted for corn in the chowder. 13 Flour Hominy Graham Bread White Bread Sugar Brown Sugar Molasses Raisins Butterine Dripping Salt Pork Milk (skimmed) Egg Cheese Salt Fish Potatos Turnip Beets Cranberries Soda Tea Coffee Junket Tablet Ginger Menu Measure 2 1 2 cups 1 cup 1 loaf 1-2 loaf 1 cup % cup J 2 cup H cup 1 cup IV. Weight 10 ounces 8 ounces 12 ounces 6 ounces 8 ounces 4 ounces 6 ounces 3 ounces 8 ounces 5 tablespoons 2 H ounces 4 ounces 2 quarts 1 4 ounces 1 pound 4 medium 1 pound 1 pound 16 ounces li pound 8 ounces ^/i cup 4 ounces 1/2 teaspoon 2 tablespoons H ounce y-i cup 2 ounces 1 % teaspoon Total 10,400 Breakfast Calories 1000 800 800 400 900 450 500 300 1700 550 850 700 75 450 400 300 100 75 50 Cost Fried Hominy with Brown Sugar Syrup Graham Milk Toast Coffee with Hot Milk and Sugar Luncheon Hot Gingerbread Tea Baked Cheese Dreams Caramel Junket Dinner New England Salt Fish with W^hite Sauce Salt Pork Scraps Boiled Potatoes Mashed Turnips Sliced Beets Bread and Butterine Mock Cherry Pie Tea Fried Hominy. Put 4 cups water and 1 teaspoon salt in top of double boiler. When it boils add slowly 1 cup hominy. Stir until thick and cook in double boiler several hours or in tireless cooker over night. Turn into baking powder boxes rinsed in cold water and leave until firm. Cut in slices, saute in dripping until brown on both sides and serve with syrup made of % cup brown sugar and ]4, cup water boiled five minutes. 14 Milk Toast. Melt 3 tablespoons butterine, add 3 tablespoons flour and when smooth add slowly 2 cups milk; stir until it boils, and add 1 teaspoon salt. Dip slices of toasted bread one at a time into the sauce, remove to a hot dish, and pour remaining sauce over all. Baked Cheese Dreams. Spread 8 slices bread with butter, cover 4 pieces of the bread with slices of cheese, sprinkle generously with paprika, cover with remaining bread, cut sandwiches in two and place in a baking pan. Beat 1 egg slightly, add K teaspoon salt, H teaspoon paprika, few grains cayenne and 1 cup milk, or strained tomato. Strain over sandwiches and bake until brown. Hot Water Gingerbread. Mix and sift 1 cup bread flour, H teaspoon soda, •>4 teaspoon ginger and }(> teaspoon salt. Mix M cup boiling water, 2 tablespoons shortening and M cup molasses. Add dry ingredients, mix thoroughly and bake in buttered muffin pans in a moderate oven. Caramel Junket. Put H cup sugar in hot omelet pan, stir until melted, add M cup boiling water and cook until syrup is thick. Add 2 cups milk, few grains salt, Vz tea- spoon vanilla, and set m hot water until lukewarm. Add 1 junket tablet pounded to a powder, pour at once into small glasses, let stand in warm place until firm, then chill. New England Salt Fish Dinner. Separate 1 pound salt fish in large pieces, cover with cold water and leave on back of stove several hours or until tender. Bring water to boiling point, drain, put fish on platter, and garnish with beets. Cut K pound salt pork in slices and then in dice and try out. Serve both fat and scraps in a bowl. White Sauce. Put 2 tablespoons of fat or butterine in saucepan, add 1 yi tablespoons flour and when smooth add 1 cup milk. Stir until it boils and season with pepper and salt if necessary. Boiled Beets. Wash beets, cook in boiling water until tender, then put in cold water, remove skins and cut in slices. Mashed Turnips. Wash and pare turnips, cut in slices or quarters, and cook in boiling salted water until soft. Drain, mash, and season with butter, salt and pepper. Mock Chei'ry Pie. Mix H cup cranberries, Yo cup raisins, H cup sugar, 2 teaspoons flour and few grains salt. Add li cup water and simmer 3 minutes. Put in plate lined with pastry, moisten edge of pastry with water, put on upper crust, press edges together, cut openings in top crust, and bake. 15 Ploin Pastry. Mix 1 cup flour and J^ teaspoon salt. Work in }-s cup shortening with tips of fingers and moisten v^'ith 14 cup cold v/ater. Roll J^^ mixture to fit a pie plate, and roll remainder for top crust. Menu V. UTILIZING SOUR MILK M easure Weight Calories Flour 3 H cups 15 ounces 1500 Graham Flour I 2 cup 2 ounces 200 Ryemeal Vz cup 2 ounces 200 Corn meal li cup 3 ounces 300 Oatmeal Mcup 4 ounces 450 Sugar 1 1^ cups M pound 1350 Molasses M cup 6 ounces 500 Butterine V2 cup 4 ounces 850 Salt Pork 2 \i ounces 500 Milk, sweet 1 quart 34 ounces 600 Milk, skimmed sour 1 lo quarts 3 pounds 500 Eggs 2 150 Mutton Chuck 1 pound 1400 Beans 1 cup K pound 800 Potatoes 4 1 pound 300 Cabbage 2 cups K pound 66 Carrot H cup 1 ounce 10 Turnip M cup 1 ounce 11 Onion 1 small 2 ounces 25 Bananas 4 22 ounces 400 Cocoa 4 ^2 tablespoons 1 ^8 ounces 150 Vinegar M cup 2 ounces Soda 1 }4 teaspoons Baking Powder 2 teaspoons Mustard 1 K teaspoons Lemon M 15 Tea 14 ounce Cost 16 Total 10,277 Breakfast Oatmeal, Milk and Sugar Griddle Cakes Cocoa Caramel Syrup Luncheon Baked Beans Brown Bread Cold Slaw Baked Apples or Bananas Cottage Cheese Tea Dinner Irish Stew with Dumplings Cottage Pudding Chocolate Sauce Tea Catmeal. Put 3 cups \\-ater in top of double boiler. When it boils add slowly H cup oatmeal and 1 teaspoon salt. Stir and boil until thick and cook in double boiler three hours or in firelcss cooker over night Sour Milk Griddle Cakes. Mix and sift 1 H cups flour, 1 tablespoon sugar, H teaspoon salt, and H teaspoon soda. Add 1 cup sour milk and yi egg well beaten. Drop by spoonfuls on a hot griddle rubbed over with a piece of turnip, cook on one side, when pufTed, full of bubbles and cooked on edges, turn and cook on other side. Caramel Syrup. Put H cup sugar in hot omelet pan and stir over fire with wooden spoon until melted. Add li cup boiling water and boil until caramel is dissolved. Boston Baked Beans. Pick over 1 cup beans, cover with cold water and soak over night. In morning, drain, cover with fresh water, heat, and cook slowly until skins will burst when blown upon. Drain and put in bean pot. In centre bury 2 }4 ounces of salt pork. Put in cup 1 teaspoon salt, 1 tablespoon molasses, 14 teaspoon mustard, li teaspoon soda. Fill cup with boiling water, mix and pour over beans, add more boiling water to cover beans. Put cover on bean pot and bake slowly six or eight hours, adding water as needed. Boston Brown Bread. Mix }4 cup each ryemcal cornmeal and graham flour, 1 teaspoon soda, and 1 tea- spoon salt. Add H cup molasses and 1 cup sour milk or li cup water. Mix and steam 3 J/2 hours if in one mold or 2 hours if in several small molds. Be careful that water does not boil away during the cooking. Cold Slaw. Slice cabbage very thinly. Soak in cold water until crisp, drain, dry on a towel and mix with Salad Dressing. Mix in top of double boiler 1 teaspoon each salt, sugar and mustard, a few grains cayenne, and 1 li tablespoons flour, add 1 egg and mix again. Add 1 hz tablespoons butterine, H cup sour milk and M cup vinegar. 17 Cook over boiling water until mixture thickens, stirring constantly. Strain and cool. Cottage Cheese. Heat 1 quart sour milk until luke- warm, add 1 quart hot water and turn into a strainer lined with cheesecloth. As soon as liquid has drained through, pour over another quart hot water and then another. C-ather up cheesecloth around curd tt) form a bag and let hang until curd is free from whey. Moisten with melted- butterine and sour cream if convenient, and add salt to taste. Shape in several small or one large ball. Baked Bananas. Remove the skin and scrape off the outside fibers from the fruit, cut into slices lengthwise and sprinkle with sugar. Place in pan and sprinkle with lemon juice. Pour in enough water to keep them from burning, and bake in a modeiate oven until tender and slightly browned, basting with the syrup. Irish Stev/. Wipe and cut in pieces 1 pound mutton chuck. Put in kettle, cover with boiling water and cook slowly 1 hour. Cut M cup each carrot and turnip in small pieces and 1 small onion in slices, add to stew and cook ^4 hour. Add 2 cups potatoes cut in }4 inch slices, put dumplings on top, cover and cook 12 minutes. Remove dumplings to serving dish, add to stew 2 tablespoons flour mixed with 3 tablespoons cold water, stir until it boils, add 1 teaspoon salt, H teaspoon pepper and serve. Dumplings. Mix and sift 1 cup flour, 2 teaspoons baking powder, J^ teaspoon salt. Add Vs cup milk or water and drop on stew or cook in steamer 12 minutes. Cottage Pudding. Rub until creamy 2 tablespoons butterine, add gradually ]/i cup sugar, and Yo egg well beaten. Mix and sift 1 cup flour, 2 teaspoons baking powder and ]4: teaspoon salt, and add alternately with % cup milk to first mixture. Turn into buttered cake pan and bake 35 minutes. Chocolate Sauce. Mix J^ cup sugar, 1 tablespoon flour, 3 tablespoons cocoa and a few grains salt. Add slowly 1 cup boiling water and stir and cook 5 minutes. Cocoa. Mix 1 ^2 tablespoons cocoa and 2 tablespoons sugar. Add 2 cups hot water and boil five minutes. Add 2 cups scalded milk and beat two minutes. The froth will prevent the formation of a scum. 18 Menu VI. Measure Weight Calories Whole Wheat Fl. 3ur 3 cups 12 ounces 1200 Corn meal 1 cup 6 ounces 600 Rice 1 cup 8 ounces 800 Tapioca Is cup 2 ounces 200 Hominy, cooked H cup 1 ounce raw 100 Sugar 1 U cup Ji pound 1600 Raisins 1/6 cup 1 ounce 100 Milk Powder H cup 4 ounces 600 Eggs 2 150 Butterine 1 cup 8 ounces 1700 Shortening li cup 2 ounces 450 Salad Oil 4 tblspoons 2 ounces 500 Lamb's Liver an d Heart 1200 Cheese 5-4 cup 3 ounces 300 Onions 8 small 1 pound 200 Apples 4 medium 1 pound 200 Rhubarb 1 14 cups 14 pound 31 Potatoes 4 medium 1 pound 300 Parsley Few sprigs Vinegar 2 tablespoons Baking Powder 2 32 tablespoons Cinnamon li teaspoon Cloves 1.S teaspoon Nutmeg li teaspoon 1 Cost Total 10,231 Breakfast Southern Spoon Corn Bread Crust Coffee Poached Apples Luncheon Onion and Cheese Soup Potato Salad Baking Powder Biscuit D inner Lamb's Liver with Rice Rhubarb Tapioca Pudding Boiled Onions Fruit Cookies, 19 Southern Spcon Corn Bread. Add 1 cup white corn meal gradually to 2 cups boiling water, boil five minutes, then add 1 tablespoon butterine and let stand until cool. Add 1 teaspoon baking powder, 1 teaspoon salt, 1 egg yolk well beaten, H cup cooked hominy, 3-3 cup cooked rice, and 1 cup milk. Beat two minutes and add 1 egg white beaten until stiff. Turn into a buttered pudding dish and bake in a hot oven forty minutes. Poached Apples. Wipe, quarter, core and pare 4 apples. Make a syrup by boiling Yi cup sugar and }/2 cup water two minutes. Add enough apples to cover bottom of saucepan, watch carefully during cooking and simmer until soft. Remove and add more apples until all are done. If syrup becomes too thick add a little more water to keep it of the right consistency. Strain remain- ing syrup over apples and serve hot or cold. Crust Coffee. Leave pieces of stale brown bread in a slow oven until very brown all through but not burned. Crush as fine as ground cofi^ee. Boil 1 cup crumbs with 4 cups water for fifteen minutes. Strain and dilute if necessary. Onion and Cheese Soup. Melt 2 tablespoons but- terine, add 2 tablespoons flour, and pour on gradually 2 cups water in which onions were cooked. Stir until it boils, add 1 cup milk and ^4 cup grated cheese. Season to taste with salt and cayenne, and serve very hot. Potato Salad. Cut cold boiled potatoes in one-half inch cubes, sprinkle with 1 teaspoon salt and ^ teaspoon paprika. Add 4 tablespoons oil and mix thoroughly, then add 2 tablespoons vinegar, a few drops of onion juice and li tablespoon finely chopped parsley. Arrange in a mound and garnish with parsley at the base. Baking Powder Biscuits. Mix and sift 2 cups flour, 5 teaspoons baking powder and 1 teaspoon salt. Work in 2 tablespoons shortening with tips of fingers. Add grad- ually ^/i cup water, mixing with a knife to a soft dough. Pat and roll to one-half inch in thickness. Shape with a biscuit cutter, place on buttered pan, and bake in hot oven twelve to fifteen minutes. Lamb's Liver with Rice. Wash a lamb's liver and heart and boil gently one hour or until tender. Chop coarsely, put in casserole in liquid in which it was cooked, season with salt, pepper and 2 tablespoons butterine. Let cook in oven or on back of stove until liquid is nearly evaporated, stirring occasionally. Serve on a platter with a border of hot steamed rice. 20 Steamed Rice. Put 1 teaspoon salt and 4 cups water in top of double boiler. When water boils, add gradually 1 cup well washed rice. Boil five minutes, cover, place over hot water and steam forty-five minutes or until kernels are soft. Uncover that steam may escape. Boiled Onions. Put onions in cold water and remove skins while under water. Drain, put in saucepan, cover with boiling salted water, and cook one hour or until soft but not broken. Drain, reserving liquor, add }/i cup milk, cook five minutes, and add 1 tablespoon butterine and salt and pepper to taste. Rhubarb Tapioca Pudding. Soak % cup pearl tapioca in cold water to cover over night or several hours. Drain, put in double boiler, add 34 cup boiling water, li teaspoon salt, and cook until tapioca has absorbed water. Cut rhubarb in three-fourths inch pieces crosswise; there should be 1 H cups. Sprinkle with % cup sugar, add to tapioca and cook until tapioca is trans- parent and rhubarb is soft. Turn into a fancy dish and serve with sugar. Fruit Cookies. Cream 2 3-2 tablespoons shortening, add }/i cup sugar gradually, then 1/6 cup raisins, stoned and cut in small pieces, H egg well beaten, and 1 tablespoon milk. Mix and sift %c\ip flour, 1 teaspoon baking powder, H teaspoon cinnamon, Jg teaspoon clove, and li teaspoon nutmeg. Chill, then roll mixture thin, cut with a round cutter and bake in a moderate oven. Milk. Mix % cup powdered milk with 1 cup cold water. When smooth add 3 cups cold water and the milk is ready for use and of the same composition as ordinary whole milk. Apple Jelly. Cover skins and cores of apples with cold water and cook until soft. Drain, measure, boil 5 minutes, add % as much sugar, boil 3 minutes or until it jellies on the spoon, and pour into a sterilized glass. 21 TYPICAL DIETARY FOR A TVS O-YEAR OI D CHILD Measure Weight Protein Calories grams Milk- 1 quart 34 ounces 30.0 628 Rolled oats 2y2 tablespoons 12.6 grams 2.1 50 Orange (juice) 6 tablespoons 3 ounces 36 Egg 1 7.5 75 Potato 1 small lYz ounces 1.3 50 Prunes 4 1 ; s ounces .7 100 Butter 1 tablespoon ]/2 ounce .1 100 Sugar I teaspoon 1/6 ounce 16 Bread 3 slices 2 ounces 5.4 150 Vegetable 2 tablespoons 1 ounce 6 47.1 1 211 A DAY'S DIETARY FOR A CHILD FIVE TO SIX YEARS OLD" BREAKFAST Fuel Value: 1608 Calories. Measure Weight Protein Ca!. 7.30 A.M. Oz. Grams Baked apple, without sugar 1 4.0 100 Oatmeal cooked 1-2 cup 4.0 2.0 50 Milk to drink and for cereal 1 cup 8.4 7.5 150 Toast 2 slices 1.0 3.5 100 Butter J^ tablespoon 0.2 50 10.30 A. M. 450 Milk ^^cup 5.1 5.0 100 Crispettes 2 0.4 1.0 50 DINNER 150 12.30 p. M. Split pea soup 3/5 cup 6.0 6.5 100 Croutons (toasted) 27 1.4 3.5 100 Spinach Yo cup 4.2 1.0 33 Bread 2 slices 1.3 3.5 100 Butter Yz tablespoon 0.2 50 Stewed prunes 4 small 1.3 .5 100 483 SUPPER 5.30 p. M. Baked potato 1 medium 3.0 3.7 100 Bread 2 slices 1.3 3.5 100 Milk 5/6 cup 6.4 5.0 125 Creamy rice pudding Y cup 4.4 6.0 200 525 Total for day 52.2 1,608 'From "Feeding the Family" by Mary Swartz Rose. 22 A DAY'S DIETARY FOR A CHILD TEN YEARS OLD" Fuel Value: 1900 Calories. Cost:l 14 to 1 V^^ per 100 Calories. BREAKFAST Orange Flaked Wheat Top milk Milk Toast Butter Measure 1 large % cup H t-up 1 oup 2 thin slices Yz tablespoon Wei-.'ht Protein CI. Oz. 9.5 6.0 2.1 8.0 1.0 .3 Grams 1.7 3.2 2.2 7.5 3.5 100 100 100 150 100 50 DINNER Hamburg steak 1 ball Baked sweet potato 1 Bread 2 thin slices Butter 1 tai)lespoon Creamed peas and carrots 2^ cup Bread pudding with raisins ^i cup Milk % cup 1.3 4.5 1.3 0,5 5.0 6.0 6.4 10.0 2.2 3.5 3.5 4.5 5.0 75 150 100 100 75 200 100 SUPPER Potato soup Whole wheat bread Butter Stewed apples Molasses cookies Total for day H cup 2 thin slices Y2 tablespoon %"cup 6 very small 6.3 5.5 150 1.4 4.0 100 0.3 50 5.0 100 0.7 2.7 100 59.0 1,900 23 GARRISON RATION Material Measure Weight Protein Cal- Phos. Iron Total Oz. Grams ciuin Crams Grams Cal- Grams cries Meat 12-20 70. .144 6.72 .0512 1,200 Flour 41^ cups 18 56. .126 .9 .0072 1,800 Beans M " 2.04 4.7 .057 .293 .0018 200 Potatoes 5med. 20. 12 41 .092 .788' .0071 472 Prunes 4 1.28 .6 .018 .072 .0008 90 Sugar lineup 3.2 350 Milk (Evap.) i'tbsp. .5 1.43 .066 .088 25 Lard ' iH " -64 160 Butter 1 " .5 .13 .003 .004 100 Syrup 1 " .32 25 Totals 145.27 .506 8.865 .0681 4,422 EXTRAS: Measure Weight Oz. Coffee icup 1.12 Tea i " .32 Vinegar or Pickle 16 Salt 1 tablespoon .64 Pepper 04 Cinnamon or Spice 014 Extract 014 Baking Powder 8 teaspoons .8 Fruit Cake for the Trenches. Wash % cup raisins, dry and put through grinder with H cup walnuts. Mix well, season w'ith salt, shape in 4 small cakes and wrap in wax paper. Each cake, 200 calories. War Cake. In a saucepan put 2 cups brown sugar, 2 cups hot water, 4 tablespoons lard, 1 package seeded raisins cut once, 2 teaspoons salt, 2 teaspoons cinnamon, 2 teaspoons clove, and boil 5 minutes. When cold add 2 teaspoons soda dissolved in 1 teaspoon hot water, and 3 cups flour. Bake in 2 loaves, in a slow oven, 1 H hours. Each loaf, 2,100 Calories. 24 RATIONS FOR TROOPS Travel ration for troops traveling otherwise than by marching and separated from cooking facilities. Sufficient for four men. Measure Weight Calories ' Corned beef or 2 cans a pounds 3400 or Corned beef hash 4 cans 3 pounds 1000 Soft bread or 3 lOe. ioave-s 4 ' 2 pounds 5200 or Hard bread 3 pounds 5400 Baked beans 4/5 can 1 pound 500 Tomatoes 1 can 2 pounds 200 Jam 3^2 <'UP 5. 6 ounces 5(i0 ■ Sugar 134 cups 9.6 ounces 1000 Evaporated milk 4 tablesjjoons i ounces 100 Colfee 114 flips 4)2 ounces Total Cost 10,900 Haversack or Reserve Ration for one man for one day. Bacon or Canned meat Hard bread Sugar Salt Pepper Measi K c'"P Weiglit C alories 12 ounces 1900 or l(i ounces 1100 1(5 ounces 800 2.4 ounces 300 .Id ounce .02 ounce Total Cost 3,000 SUGGESTIONS FOR USING THE ABOVE Corned Beef Sandwiches. Jam Sandwiches. Bacon Sandwiches with toasted bread, fried bacon and bacon fat instead of butter. Baked Bean Soup. 1 can beans, ]4 can tomatoes, 1 pint water; boil, and tiiicken with pounded hard bread. Tomato Sauce. Tomatoes stewed, seasoned and thick- ened with bread crumbs. Use with corned beef hash or with corned beef heated in frying pan. Mock Molona Stew. Put 1 can tomatoes in saucepan, add 6 hard ijiscuits broken in small pieces, salt and pepper to taste and cook 10 minutes. In another pan fry 6 slices bacon, cut in small pieces and add to tomatoes. Bread with Sugar Syrup. Cook J.^ cup sugar and 2 tablespoons water two minutes. Use with plain bread or bread fried in bacon fat. 25 HOW TO BUILD AND USE A FIRELESS COOKER Reprinted from bulletin of U. S. Department of Agriculture. Principle. The principle of the fireless cooker is to retain the heat obtained by first boiling the food for a few- minutes. The vessel in which it is boiled is then placed in the cooker, w'hich does not allow the heat to escape. This vessel must have a tight cover and be moved from fire to cooker as quickly as possi- ble. Otherwise, heat will be lost. Hot soapstones are sometimes placed in the cooker with the food when higher temperature is needed or longer cooking desired. These may be purchased from a hardware dealer at fifty cents each. Advantages. 1. Time saving; while food is cooking, the housekeeper may be occupied with other duties without fear of its burning. 2. Better foods; many foods thus cooked for a longer time at a low temperature have finer flavor and are more wholesome than if cooked on a stove at higher temperature. 3. Comfort; saves working in hot kitchen, keeping up fires, w^atching food. 4. Fuel saving; fire kept up just long enough to make food boiling hot before putting in cooker. In summer, the use of a fireless cooker with a kerosene stove will result in both comfort and economy. 5. Economy in buying; cheap foods like whole cereals bought in bulk, dried vegetables and fruits and inexpensive cuts of meat require long cooking, and can be well done in the fireless cooker. Building the Cooker. Select a tightly built wooden box, an old trunk, barrel, large lard tub, or tin lard can for the outside container. This must be large enough to allow at least four inches of packing all around the nest. A box long enough to contain two compartments may be secured. If this is done there should be at least 6 inches of packing between the two nests, and two cushions to cover each nest separately so that one vessel may be removed without disturbing the other. The Nest. The nest, to contain the vessel of hot food, must be considered next. If no hot stone is to be used, this nest may be made of strong paste board, cylindrical in shape and as snug as possible to allow cooking vessel to be moved in and out. If too large, the air space will cool the food. The cardboard forming this cylindrical nest should be lapped and fastened tightly. If a hot stone is to be used, a metal nest must be used. A tin bucket will 26 do or better still have a tinner make a galvanized iron one deep enough to contain a soapstone and the cooker vessel. This metal vessel must be wrapped with asbestos to prevent the hot stone from scorching or burning the packing. Packing. For packing between the nest and outer container some material which heat will not pass through quickly must be used. First, line the box or other con- tainer with layers of paper to keep out cold air. Lint cotton, wool, shredded newspaper, Spanish moss and excelsior are good for packing. The packing should first be placed in the outside container to a depth of four inches, then place the cardl.)oard or asbestos for the bottom of the nest. Next place the cardboard cylinder or the asbestos covered can and hold steady while pressing the packing tightly around it, leaving no air spaces. When this has reached the top of the nest, cut a piece of cardboard to fit the space, cutting out a circle to open the nest. This cardboard cover should be fastened securely to the nest by pasted strips of cloth or heavy paper. It is well to make a paper cover to keep the cardboard clean and hide the pasted strips on top. The space between the top of nest and the lid of the outside container must be filled with a cushion or pad. Make this the exact size of the space and stuff with the packing material. It should be at least four inches thick and should fit against the top tightly enough to cause pressure when the lid is closed. If a box is used, the lid should be on hinges with hook to fasten it down. The lid of barrel or lard tub may be fastened by means of screw hooks and eyes at intervals around the top. If a wooden container is used, it will be more sightly if stained or painted a dull, dark brown or green. The cooker will be complete when castors have been put on the bottom to make it easily moved. Food Vessel. For this any utensil which has a tight cover and which will fit the nest may be used. There should be no air space left to cause loss of heat. A vessel having straight sides and having the same depth as diameter is best. A special enamel or aluminum fireless cooker vessel can be purchased for fifty cents to $1.50 depending upon size and material. Aluminum is the best because it will retain heat for a longer time. USING THE HOME-MADE COOKER. Ef^ficient cooking will depend upon retention of heat. A small quantity of food will not hold as much heat as a larger one and will therefore continue cooking for a shorter time. The more nearly full the vessel is of food, the better will the heat be retained. 27 HOW TO MAKE SOAP Soap. Add I can lye very carefully to 3 pints of cold water stirring until dissolved, and leave over night or until cold. Melt 6 pounds of clean grease, strain through cheese cloth, add the dissolved lye gradual!}-, and mix thoroughly. Stir until mixture will drop from spcwn with the consistency of honey, pour into a pasteboard box lined with clean paper and set away until firm; then cut in bars of the desired size; Yi pound borax and 2 table- spoons of salt may be added to the soap if desired. 28