Jasper County Democrat, Volume 12, Number 85, Rensselaer, Jasper County, 5 February 1910 — Home Course In Domestic Science [ARTICLE+ILLUSTRATION]

Home Course In Domestic Science

, IV. —Vegetables In the Diet.

By EDITH G. CHARLTON.

In Charge of Domestic Economy, lowa State College. Copyright. 1910, by American Press Association. I THERE are three main reasons for cooking—viz, (1) to develop flavors and make foods more palatable, (2) to make some foods more digestible and (3) to kill germs. As a rule, simple methods for preparing foods are preferable because they preserve the original flavor. Vegetables, which will form the principal subject of this article, are better when cooked simply without the accompaniment of other Ingredients. In cooking any food the first great essential to success is to be accurate In method. Accuracy In measuring anil combining ingredients with a knowledge of the effect of heat on different food materials, combined with Interest in the task, can almost always Ibe relied upon to Insure a successful finished product. Indeed, it can be safely stated that there is no such thing as luck In cooking. Success depends upon a knowledge of certain physical and chemical phenomena which always occur under certain conditions. It Is Ignorance of or lack of attention to these underlying principles which results in so many unsatisfactory and Indigestible dishes being served on our tables.

Composition of Vegetables. There are a variety of food materials which cannot be classed as nutritious, and yet they have a distinct value in the diet. For instance, fresh fruit and vegetables are not especially nourishing as far as making blood and muscle and giving heat and energy are concerned, but both should be given an Important place tn the daily bill of

COMPOSITION OK FBUITB AND VEGETABLES, fl. Composition of potato 2. Composition of cabbage. 3. Composition of turnip. 4. Composition of carrot. 5. Composition of cucumber. 6. Composition of apple. 7. Composition of walnut.]

fare. T here are also some food materials which, while very nutritious, require a considerable effort on the part of the digestive organs to make them available for the body. So it is clear that one must know something about the structure, composition and food value of any material before it can be handled intelligently. Now, what about vegetables and their preparation for the table? Practically all green vegetables contain a large amount of water, with a smaller percentage of starch, a very little protein, some sugar, gum and woody fiber. The older the vegetable the harder the woody fiber becomes until the vegetable which has been left in the ground till late in the season can be torn apart like coarse threads. It is this fiber which renders vegetables bard to digest and which necessitates cooking Id order to soften it. Most vegetables contain some mineral matter and certain volatile essential oils which give them their characteristic flavor. If the cooking is not properly perf tamed the essentia) oils may jebange in their character and the original flavor of the vegetable be destroyed. Vegetables are useful in the diet for Khree reasons: I First.—The mineral salts are needed [to keep the blood pnre and for bone [formation in the young. People who are denied fresh fruits and vegetables for any length of time are likely to develop certain skin diseases. Second.—The woody fiber, just be cause of its indigesttbllity, has a value in the diet It furnishes waste matter

and ballast and assists the action of the Intestines. Third.—Some vegetables, such as potatoes and corn, are rich in starch and when eaten with the protein foods, such as meat, fish and eggs, serve to balance the diet. Preparing Vegetables For the Table. All green vegetables should be fresh and crisp when put on to cook. If for any reason a vegetable has become soft or withered it should be soaked In very cold water until it again becomes plump and crisp. All vegetables should be thoroughly cleaned before cooking. Cabbages, cauliflower and brussels sprouts should be soaked, heads turned down, In cold, salted water to which a few spoonfuls of vinegar may be added. If there are worms or bugs in the vegetable they will crawl out in half an hour or a little longer. To be cooked properly vegetables require rapid cooking until tender. Salt is usually added to the water before the vegetable is put in. except in the case of potatoes, which are better if salted just before draining. It is always better to cook vegetables uncovered, as this allows the escape of gases formed in the cooking. If these are retained they give the vegetable a strong odor and flavor and are sometimes found to be injurious. We all know that cooked cabbage seems to be more difficult to digest than when eaten raw. This is because the kettle is generally kept closely covered and the gases do not escape. Cabbage contains a relatively large amount of sulphur, which makes it indigestible and will cause flatulence when improperly cooked. It is one of the most useful vegetables, being available almost any season of the year, when other green vegetables re difficult to procure. It is therefore worthy of care in its preparation to suit It to the individual tastes and appetites. The quickest and simplest methods of cooking it are the best It requires plenty of boiling water, a hot fire to keep the water bubbling all the time and thorough ventilation, that the strong smelling gases may be carried off In the steam. Young cabbage will cook in twentyfive minutes. Late in the season it will require at least forty minutes Overcooked cabbage Is dark colored, has a strong flavor and is a cause of digestive disturbances. When the cabbage has been cooked until tender it may be served with only butter and a seasoning of pepper, or either of the following sauces:

Sauce No. 1. One cupful of cream, one teaspoonful of salt, one-eighth teaspoonful of pepper, one tablespoonful of flour, one tablespoonful of butter, one egg yolk and four tablespoonfuls of cheese. Melt butter, blend with dry ingredients; add cream. Cook until mixture thickens and pour gradually over egg yolks. Add grated cheese and allow to melt.

Sauco No. 2. Serve with one-quarter cupful of melted butter, one tablespoonful of lemon juice or vinegar, three teaspoonfuls of Worcestershire sauce and one tablespoonful of chopped pimento or red pepper. Universally as potatoes are served, there is no vegetable which is more often sent to the table absolutely untit to eat. When kept in a closely covered vessel or allowed to cook in unbroken skins they will become soggy and dark and have a rank flavor. If put on in cold water or allowed to cook slowly so as to become water soaked the potatoes will be most unpalatable Few vegetables are more popular or more delicious than a potato properly baked, while one that is heavy, watery or baked until the skin Is thickened and toughened is sufficient to cause dissension In the family circle. For baking select medium sized potatoes. scrub well and dry them. Bake In a shallow pan in a moderately hot oven until soft—about forty-five minutes. When soft press between the fingers to break the skin and allow the steam to escape Creamed Potatoes.

Wash, peel and cut In dice of uniform size two cupfuls of raw potatoes Cook in boiling water until tender, adding salt just before draining Drain, return uncovered to tire to dry off; then add one cupful of white sauce. Cold boiled potatoes may be used cut in dice and reheated in milk.

White Sauce. Two tablespoonfuls of butler, two tablespooufuls of flour, one-half teaspoonful of salt, one-eighth teaspooufui of pepper, one cupful of milk, onefourth cupful of cheese, grated, and one tablespoonful of parsley. Melt butter, add flour and seasoning and when blended pour on milk gradually, stirring constantly until boiling.

Potato Salad.

Three cupfuls of cold boiled pota toes, four tablespoonfuls of oil, two tablespoonfuls of chopped parsley, two tablespoonfuls of vinegar, one table spoonful of onion, one-half teaspoonful of salt, one-fourth teaspoonful of pepper and two hard cooked eggs. Blend carefully and allow to stand on ice foi one-half hour. Combine with bollec dressing. Chop whites and grate yolks. Potato Apple*.

Two cupfuls of hot mashed potatoes, two tablespoonfuls of butter, one-third cupful of grated cheese, one-half teaSpoonful of salt, a few grains of cayenne, a little grated nutmeg, two tablespoonfuls of thick cream and yolks of two eggs. Mix ingredients in order given and beat thoroughly. Shape as small apples. Roll in flour, egg and crumbs. Fry in deep fat an 1 drain on brown paper. Insert a clo' - at both stem and blossom 'end. There are numerous ways of prepar Ing all vegetables; but, as previously stated, the simple methods are the best The main point to remember is rapid cooking In constantly boiling water until tender.