The Marion daily mirror. (Marion, Ohio) 1892-1912, 1911-11-04
Good Living for a 5
Reasonable Cost
Some SeasonaDle Dishes With Touch Of Novelty
Providing Healthy Nourishment for Small Outlay

GODS, to be whok~-ome and
nourishing, must bs pcopsrly
cooked, therefore much depends
on the ability OF the COOK
whether she is the proprietor Of the
kitchen or the woman hired to fill the
position.
Foods may be wholesome when pur-
chased, but under the manipulation OF
an ignorant cook may be made unht
for the human stomach. 1t Is time
well expended to enllghten ones self
on the proper methods of preparing
meals II one wishes the family to keep
wholesome i'm mind and body. An over
abundance of starch or fats at meals
for several months will have It's ef-
feet In an unhealthy and ailing FAMILY.
September offers an abundance OF nu-
tritious food which. II properly cooked
and served. will form material by
which the body may be kept repaired
and its muscular power and tissues
rebuilt. To keep the body well
nourished should be the object OF the
housekeeper. and for such reasons she
should combine her foods to produce
the greatest benefits for the family.
This months markets afford the fol-
lowing:
Meats-Beef, mutton, veal, turkeys,
venison, Wild duck. geese, partridges,
chickens.
Fish-Oysters. clans. cod. haddock,
halibut, weaknsh, founders. blacl<fish,
fresh mackerel. porgies. sea bass, blue
fish. salmon, trout, whitehsh, green
turtle. crawhsh. frogs legs. Holsters,
crabs.
Vegetables--White and sweet pota-
toes, tomatoes. green peppers, lima
beans, wax beans corn. Brussels
sprouts. celery, cabbage. kidney beans,
onions, endive. white turnips, carrots,
beets, Boston romaine and curled
lettuce. mushrooms. eggplant, cucum-
bers. tomatoes, spinach and squash.
Fruits = Melons. peaches, pears,
plums, early grapes, apricots, bananas,
eIderberries
The Ave principles Of food are protein
or ntrogcnous compounds, carbohy-
drates. fats, mineral matter and water.
The body receives the first principle
from white of egg, curd of milk. lean
meats, gluten OF grains. and other
vegetable proteid, usually called
legumln all of which are instrumental
In building the tissue of the body.
Carbohydrates are sugar starch fats
and oils OF meats, vegetables and
grains. Sugar and starch are trans
formed into fat after eating, and the
others are stored as fat In the body.
but all serve as fuel TO yield heat and
muscular power. The mineral matter
is received from fruits vegetables,
meats and nuts, and aids digestion,
also forming bone.
The cheapest and the most healthful
food Is that which gives the greatest
amount OF nutriment for the least cost.
1t will be seen without much effort
that the best food Is that which COM
bines the most healthful and cheapest
materials and Is best suited to the
needs OF the consumer.
AS conditions and habits OF individ-
uals differ. their food should be adapted
to their particular requirements. Each
person must learn by experience what
kinds OF food give him nourishment
with the least discomfort The real
value OF food materials Is determined
by the proportions which can be di-
gested and utilized by the body, as
well as the amounts OF nutrltive ingre-
dlents which food contains. The rea-
son that foods should be pleasing to
the eye and palate Is that they then
stimulate the flow of the digestive
juices
Economy does not mean that one
must starve, but that excessive waste
should be avoided either in purchasing
or cooking the food. This may be pos
sible by careful planning and buying
those foods that have the least waste.
avoiding fowls and expensive cuts Of
meats. and fruits and vegetables out
OF season.
The following menus have been ar
ranged for one day to suit the needs
of an average family. They have been
planned with view to their nutritive