Better Meals for Less Money by Mary Green (the beach read TXT) 📕

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sifted, and kept in a covered jar for stuffing, crumbing croquettes, brown bread, puddings, or other dishes in which the color is not objectionable; cold toast or cut slices should be made into croutons, or used for canapés or French toast; other pieces should be used for croustades, or made into crumbs, both coarse and fine, for use in fondues, griddle cakes, omelets, sauces, and soups. Bits of crackers should be dried, rolled, and used the same as bread crumbs.

None of the recipes for cake require more than two eggs; many, only one; and some, none at all. Water may always be used in place of milk, and any clean, fresh shortening may be substituted for butter, especially in the recipes which include molasses and spices. These cakes will not keep moist like richer cakes, however, and should be used soon after making.

Slices of stale cake and crumbs should be utilized in making other desserts in combination with custards, ices, preserves, etc.

BAKING POWDER

Do not use more b

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align="right">100 12 12 76 Vegetables Asparagus 7 stalks 33 32 8 60 Beans, Baked ¾ cup 225 21 18 61 Beans, Lima (fresh) ½ cup 100 23 5 72 Beans, String ½ cup 20 22 7 71 Beets 1 beet, 2 in. diameter 25 14 2 84 Corn (canned) ½ cup 150 11 11 78 Peas (canned) ½ cup 67 26 3 71 Potatoes, Mashed ½ cup 110 7 48 45 Potatoes, Sweet, Baked 1 200 6 5 89 Potatoes, White, Baked 1 100 11 1 88 Spinach ½ cup 20 12 8 80 Squash, winter ½ cup 55 9 7 84 Tomatoes (canned) ½ cup 30 12 8 71

E.—APPROXIMATE CALORIC VALUE OF RAW FOOD MATERIALS AND THE APPROXIMATE PERCENTAGE OF PROTEIN, FAT, AND CARBOHYDRATE.

By means of this table the fuel value of nearly all recipes may be computed.[19]

Number of Material Quantity Calories % Protein % Fat % Carbohydrates Cereals Barley, Pearl 1 cup 755 10 3 87 Bran 1 cup 218 14 6 80 Bread Crumbs, dried 1 cup 373 14 4 82 Bread Crumbs, soft 1 cup 147 14 4 82 Corn Meal 1 cup 504 10 5 85 Corn Starch 1 cup 459 0 0 100 Flour, Graham 1 cup 508 15 6 79 Flour, White, sifted 1 cup 395 12 4 84 Macaroni, broken 1 cup 355 15 2 83 Oatmeal 1 cup 636 17 16 67 Rolled Oats 1 cup 280 17 16 67 Rice 1 cup 867 9 1 90 Chocolate, bitter 1 square 173 8 72 20 Cocoa, dry 1 cup 634 17 53 30 Crackers, Boston 1 pound 1885 13 9 78 Dairy Products Butter, See Fats Cheese, American (fresh) { 1 cup 498 } 26 71 3 { 1 pound 1993 } Condensed Milk, sweetened 1 cup 1067 11 23 66 Condensed Milk, unsweetened 1 cup 427 23 51 26 Skimmed Milk[20] Whole Milk[21] Cream[22] Eggs[23] Egg, White 1 14 97 3 0 Egg, Yolk 1 56 20 80 0 Fats Butter { 1 cup 1802 } 1 99 0 { 1 pound 3605 } Crisco { 1 cup 2136 } 0 100 0 { 1 pound 4273 } Lard { 1 cup 2110 } 0 100 0 { 1 pound 4220 } Oleomargarine { 1 cup 1492 } 1 99 0 { 1 pound 3410} Olive Oil 1 cup 1600 0 100 0 Suet { 1 cup 749 } 3 97 0 { 1 pound 3424 } Fruits Apricots, dried 1 pound 1260 7 3 90 Blackberries 1 cup 200 9 16 75 Concord Grapes 1 large bunch 100 5 15 80 Cranberries 1 cup 46 4 11 85 Currants, dried 1 cup 502 3 5 92 Dates, dried (unstoned) { 1 cup 508 } 2 7 91 { 1 pound 1416 } Figs, chopped { 1 cup 507 } 5 1 94 { 1 pound 1437 } Lemon Juice ½ cup 44 0 0 100 Pineapple (canned, grated) 1 cup 369 1 4 95 Other fruits[24] Gelatine 1 ounce 106 100 0 0 Maple Sirup 1 cup 976 0 0 100 Meats and Fish (Edible portion) Beef, Sirloin Steak 1 pound 1143 31 69 0 Beef, Round 1 pound 950 54 46 0 Beef, Tongue 1 pound 727 47 53 0 Chicken, young 1 pound 500 79 21 0 Clams, long 1 pint 240 56 8 36 Cod 1 pound 326 95 5 0 Fowl 1 pound 1050 35 65 0 Goose 1 pound 1818 16 84 0 Halibut 1 pound 571 61 39 0 Ham 1 pound 1940 29 71 0 Lamb, forequarter 1 pound 1430 25 75 0 Liver 1 pound 605 61 39 0 Lobster 1 pound 390 78 20 2 Mackerel 1 pound 645 50 50 0 Mutton, Leg 1 pound 1105 41 59 0 Oysters 1 pint 230 49 22 29 Salt Pork, fat 1 pound 3670 2 98 0 Shad 1 pound 762 46 54 0 Turkey Veal, Breast 1 pound 1333 29 71 0 Other Meats and Fish[25] 1 pound 840 47 53 0 Molasses 1 cup 976 3 0 97 Nuts (shelled) Almonds 1 cup 734 13 76 11 Peanuts 1 cup 663 19 63 18 Peanut Butter 1/3 cup 640 19 69 12 Pecans 1 cup 1145 5 87 8 Walnuts, English 1 cup 600 11 82 7 Sugar Brown 1 cup 625 0 0 100 Granulated 1 cup 840 0 0 100 Powdered 1 cup 672 0 0 100 Vegetables Beans, dried 1 cup 684 26 5 69 Beans, Lima, dried 1 cup 541 21 4 75 Cabbage 1 pound 145 20 9 71 Carrots 1 pound 210 10 5 85 Celery (cut in ¼-inch pieces) 1 cup 24 24 5 71 Corn, canned 1 cup 255 11 11 78 Lentils (dried) 1 cup 640 29 3 68 Lettuce 1 large head 50 25 14 61 Mushrooms 1 pound 211 31 8 61 Onions { 1 onion 25 } 13 6 81 { 1 pound 225 } Parsnips 1 pound 291 10 7 83 Peas, canned (drained) 1 cup 134 26 3 71 Peas, dried 1 cup 675 28 3 69 Tapioca 1 cup 640 0 0 100 Tomatoes, fresh 1 pound 100 21 8 71 Tomatoes, canned 1 cup 60 21 8 71 Turnip 1 cup ½-inch cubes 50 13 5 82 Other Vegetables[26]

F.—NORMAL WEIGHTS FOR MEN AND WOMEN[27] WHAT MEN SHOULD WEIGH

Ages: 15-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 5 ft. 0 in. 120 125 128 131 133 134 134 134 131 5 ft. 1 in. 122 126 129 131 134 136 136 136 134 5 ft. 2 in. 124 128 131 133 136 138 138 138 137 5 ft. 3 in. 127 131 134 136 139 141 141 141 140 5 ft. 4 in. 131 135 138 140 143 144 145 145 144 5 ft. 5 in. 134 138 141 143 146 147 149 149 148 5 ft. 6 in. 138 142 145 147 150 151 153 153 153 5 ft. 7 in. 142 147 150 152 155 156 158 158 158 5 ft. 8 in. 146 151 154 157 160 161 163 163 163 5 ft. 9 in. 150 155 159 162 165 166 167 168 168 5 ft. 10 in. 154 159 164 167 170 171 172 173 174 5 ft. 11 in. 159 164 169 173 175 177 177 178 180 6 ft. 0 in. 165 170 175 179 180 183 182 183 185 6 ft. 1 in. 170 177 181 185 186 189 188 189 189 6 ft. 2 in. 176 184 188 192 194 196 194 194 192 WHAT WOMEN SHOULD WEIGH

Ages: 15-19 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60-64 4 ft. 11 in. 111 113 115 117 119 122 125 128 128 126 5 ft. 0 in. 113 114 117 119 122 125 128 130 131 129 5 ft. 1 in. 115 116 118 121 124 128 131 133 134 132 5 ft. 2 in. 117 118 120 123 127 132 134 137 137 136 5 ft. 3 in. 120 122 124 127 131 135 138 141 141 140 5 ft. 4 in. 123 125 127 130 134 138 142 145 145 144 5 ft. 5 in. 125 128 131 135 139 143 147 149 149 148 5 ft. 6 in. 128 132 135 139 143 146 151 153 153 152 5 ft. 7 in. 132 135 139 143 147 150 154 157 157 155 5 ft. 8 in. 136 140 143 147 151 155 158 161 161 160 5 ft. 9 in. 140 144 147 151 155 159 163 166 166 165 5 ft. 10 in. 144 147 151 155 159 163 167 170 170 169 5 ft. 11 in. 149 153 155 158 162 166 170 174 174 172 6 ft. 0 in. 154 157 159 162 165 169 173 177 177 175

G.—LIST OF GOVERNMENT PUBLICATIONS ON FOODS AND COOKING[28]

Beans, Peas, and other Legumes as Food Farmers' Bulletin, 121 Bread and Bread Making Farmers' Bulletin, 389 Canned Fruit, Preserves, and Jellies Farmers' Bulletin, 203 Canning Tomatoes; Home and Club Work Farmers' Bulletin, 521 Canning Vegetables in the Home Farmers' Bulletin, 359 Care of Food in the Home Farmers' Bulletin, 375 Cereal Breakfast Foods Farmers' Bulletin, 249 Cheese; Economical Uses in the Home Farmers' Bulletin, 487 Chemical Composition of American Food Materials Experiment Stations Bulletin, 28 Corn Meal as a Food and Ways of Using It Farmers' Bulletin, 565 Eggs and Their Uses as Food Farmers' Bulletin, 128 Fireless Cooker, Hay Box, or Farmers' Bulletin, 296 Fish as Food Farmers' Bulletin, 85 Food for Young Children Farmers' Bulletin, 717 Food Customs and Diet in American Homes Experiment Stations Circular, 110 Fruit, Use of, as Food Farmers' Bulletin, 293 Functions and Uses of Food Experiment Stations Circular, 46 Grape Juice, Unfermented, Manufacture and Use of Farmers' Bulletin, 644 Honey and Its Uses in the Home Farmers' Bulletin, 653 Household Equipment, Selection of Department of Agriculture Year Book, 1914 Measurements for the Household Standards Circular, 55 Meat: Economical Use of in the Home Farmers' Bulletin, 391 Meats: Composition and Cooking Farmers' Bulletin, 34 Milk, The Care of and Its Use in the Home Farmers' Bulletin, 413 Milk, The Uses of as Food Farmers' Bulletin, 363 Mushrooms and Other Common Fungi Agriculture Bulletin, 175 Mushrooms, Preserving Wild Farmers' Bulletin, 342 Nutrition of Man in U. S., Investigation on Experiment Stations Office Nutrition, Principles of, and Nutritive Value of Food Farmers' Bulletin, 142 Nuts and Their Use as Food Farmers' Bulletin, 332 Olive Oil and Its Substitution Chemistry Bulletin, 77 Oysters: The Food that has not "Gone Up" Department of Commerce, Bureau of Fisheries, Economic Circular No. 18 Peanut Oil Farmers' Bulletin, 751 Popcorn for Home Use Farmers' Bulletin, 553 Raisins, Figs, and Other Dried Fruits, and Their Use Agriculture Year Book, 1912; Separate, 610 Sugar as Food Farmers' Bulletin, 93 Vegetables, Preparation of, for the Table Farmers' Bulletin, 256 INDEX

NO. PAGE 30 After-dinner Coffee 25 241 Almonds, Salted 97 180 Anchovy Sauce 80 Appetizers and Relishes 2 Asheville Canapés 17 11 Cantaloupe Cocktail 19 8 Celery Relish 19 9 Cheese and Apple Rings 19 3 Club Canapés 17 1 Cocktail Sauce 17 3 Crab Meat Canapés 18 17 Cucumber Pickles 21 12 Fruit Cocktail 19 6 Gloucester Canapés 18 5 Mock Crab Canapés 18 18 Pepper Hash 22 14 Piccalilli 20 19 Pickled Nasturtium Seeds 22 10 Spanish Cheese 19 15 Table Sauce 20 16 Tomato Ketchup 21 7 Tuna Canapés 18 13 Winter Chili Sauce 20 442 Apple and Cranberry Shortcake 160 366 Apple and Mint Salad 135 539 Apple Cake, Dutch

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