School and Home Cooking Part 59

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 const.i.tuent 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 a.s.similated 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 quant.i.ty.

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 a.s.sured that the diet contains _all_ the necessary ash const.i.tuents.

[Ill.u.s.tration: 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 appet.i.te 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 p.r.o.nounced 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 b.u.t.ter 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 appet.i.te is partially appeased, there is less tendency to eat large quant.i.ties 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 quant.i.ty of milk either as a beverage or const.i.tuent 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 subst.i.tute 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 a.s.sisted 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 a.n.a.lyze 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 b.u.t.ter Beverage

A luncheon or supper may consist of:

Cream Soup Bread and b.u.t.ter Salad or fruit Beverage

_or_

Fruit or Cream Soup {Fish or Meat Subst.i.tutes {Vegetables {Bread and b.u.t.ter Salad Dessert Beverage

A dinner may consist of:

{Meat {Vegetables {Bread and b.u.t.ter Salad or Dessert Beverage

_or_

Clear Soup Fish {Meat {Vegetables {Bread With or Without b.u.t.ter 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 subst.i.tute 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. a.n.a.lyze 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.