The Washington herald. [volume] (Washington, D.C.) 1906-1939, 1910-02-06
By ALICE e. WHITAKER.

By ALICE r. WHITAKER.
Table expenditures can be lowered by
economy in buying, care in preparation,
and avoidance OF waste. The housewife
should 20 to market herself, and not
delegate this duty to the domestic worker,
or to the order clerk She should know
how to select, and how much to buy,
thus avoiding large contributions 20 the
garbage can. The old time injunction not
10 buy things out Of season has less sig
niacance than formerly by reason Of cold
storage and increased transportation
facilities.
A bane of the American cookery IS the
universal demand occasioned by modern
methods of liying-for something that
can be made fit 10 eat in the shortest
time. This fault is due to the high cost
OF food materials that require little eX-
pense in time. or fuel in cooking, as
steaks, oysters, and eggs. The LOW
priced foods, like so-called inferior cuts
OF meat dried beans and peas. need
long cooking 10 make them palatable and
healthy but the average cook forsets
that long cooking should mean slow cook
ing which Is not expensive, if accom-
plished by the simmering burner OF the
gas range, the well checked coal fire. or
the freless cooker.
Danger in Mixed Diets.
In exchanging the established custom
OF q mixed diet, there is danger in Sc
Iecting a one-sided ration. as all food
materials do not Ill the same need. Meat
and its equivalents are foods with
good percentage Of protein. and have the
power TO build up the bodily tissue, while
starchy and fat foods give energy, and
are what are called fuel foods. The best
substitutes for meat are substances which
will have a considerable percentage OF
protein. like cheese. eggs. milk, beans
and peas. and some Of the nuts. But Two
articles of food. although alike chem
icaIy. may vary widely in adaptability
as food, and hence in planning menu
in which peas and beans, for instance,
are substituted for meat, it must be re-
membered- that the protein Of vegetables
Is not as easily digested as that of meat
and the cook must know how 10 make It
less eXacting on the digestive organs by
long cooking, by sitting free from woody
fiber. or by mixing with other materials.
Not Too Much Cheese.
Il is a common mistake in a meatless
breakfast 10 substitute TOO large an
amount Of cereal While the standard
cereal foods when dry are from two
thirds 20 three-QuarJers starch, with the
balance made up of a little protein. fat
water, fiber. and n trace of mineral wa
ter, it should not be forgotten that
while cooking they absorb several times
their bulk of water, which reduces the
food value Of the product. Oatmeal and
cornmeaI are best adapted for winter
use, because they contain q little more
fat than wheat or rice, which are suit
able for a summer diet
Eggs are the most available substitute
for breakfast meat, and il is doubtful
economy TO omit them, except in times
Of extreme high prices. They are not
essential i'm all deserts, and saving in
their use should begin at that point.
Eggs may be cooked in many ways so
that they need never become a monot-
onous fare.
All kinds Of fish are excellent substi-
tutes for meat, and as prepared for the
amount Of protein, and this is the ele-
nent missed i'm noHmeat diet, unless II
IS carefully planned.
Breakfast Menus without Meat.
The following may be served with milk.
cereal, coffee, or cocoa:
]. Suawoerrias. eggs baked in ramekinS oatmeal
mufins.
> Fruit, cheese, cmeiet. rice giddIe cakes.
3 Grapefruit baked beans. com cake.
4 Oranges. Goldfish balls, wheat mullins
g. Oatmeal baked bananas, scrambled eggs, nee
mullins.
G. Cereal, hazhrd brown potatoes. date gems.
Z. Oranges, soft-boiled eggs. bornaise potatoes
g. Cereal with dates. whole wheat mullins. orange
mamaalf.
8 Oranges. bro.Ie5 smoked and feshened salmon
oreamed potatoes. bread u7mb griddle cakes. mapls
simp.
le. Cereal cooked with raisins. baked eggS ne
mullins, mamalad1.
i. Sliced lipe bananas, omelet with peas. szie-
back
L. Baked arple5, crramed salt goldfish, baked Do
t2toes, reheatCd rolls.
e. Fresh pineapple. Irpiled s..sh mackersI CREAM
60 DotaJrcs. French bread
4. Berries and cream. German coffee cake
t. Grapes 81 oranges. broied salt goldfish baked
pCiatCe5. corn UUfiIus
i. Stsvrd uunes, Hcacb onsleJ crelmed pota-
toes. DIP toast
Choice az Fruits.
Between a breakfast with warmed over
meats, and one without meat, especially
II eggs are substituted the choice should
be given 10 the latter, as twice cooked
meats, however pleasing they may be to
the palate, are not easy TO digest They
serve however, as a way TO use left-overs
which good arrangements will keep to the
minimum
When selecting fruits for breakfast, the
fact must not be overlooked that the
starch Of cereal or acid fruits, ike a
sour orange. often disagree. When apples
are plenty. nothing is better than this
fruit when baked, but I'm cities the ba-
mana frequently costs less, and II stands
near the head Of all fruits in food value
When perfectly ripe It has about y per
cent of sugar, but as II is picked green
the fruit sold in the markets Is often
imperfeetly ripe The sugar in the per-
feet fruit Is in the form of starch. and
hence the commercial banana is usually
more easily assimilated If baked like the
apple, and then becomes a valuable break
fast food.
LuneheOns without Meut.
]. Cheese foudu, canned fruit. dry toast
. Potato salad. graham bread nee custard
). Planned tomatoes. cream sauce squash biscuit
T. Creamed fish. reheated rolls sponge ginger
bread.
.. Mixed vegetable salad, French dressing. fruit
Ehortcake
G. Tomato omelet not rolls steamed apples
lemon sauce.
:, Vegetable hash brown bread, fresh apple pie
Com choVder' toasted crackers. squash pie.
9. salmon salad date bread. ginger waters
10. Lettuce and msy0nnaise sandwiches. corn
iritteTs.
H. Hot baking powder biscuit poached eggs. Der.
TipS
p stezed lima beans ldrcdl cream toast. sponge