Catoctin clarion. [volume] (Mechanicstown, Md.) 1871-1940, 1916-07-13
VALUE OF VEGETABLES
IN THE DIET
Suuoe stions For The Use And Prepare
tIon OF Vegetables For The
Table.
KATHLEEN c. CALKINS
Maryland Agricultural Extension
Service.

Vegetables are valuable sources OF
heat and energy, protein and mineral
matter. BY careful choice of vege
tables a person may eliminate meat
from his diet entirely. People who
suffer from auto-intoXication are adj
vised to reduce the meat in the diet
and substitute vegetable protein. The
vegetables, rich In protein, may be
cooked in many appetizing ways to
give variety to the diet. Vegetables
and fruits as well. are especially adapt,
ed for stimulating the activity of the
intestines and by increased bulk OF
the food mass help the eliminative
processes.
Vegetables with large quantities OF
raw starch should not be given to chill
dren Indeed, it is difficult for most
grown people to digest raw starch,
The source of vegetables which are
to be eaten raw should be examined
carefully, for vegetables which are
grown on sewage-sick soil cause dis
ease Sewage sick soil may be brought
about from septic tanks or outside
closet drainage into the garden.
Principles OF Cookery.
The most important principle Of
vegetable cookery is softening the
vegetable fiber without destroying the
flavor or dissolving away the ash con
stituents Of the vegetable. The walls
of the individual starch cells when In
contact with moist heat; i. e., boiling
or stewing, expand and break so that
the saliva and other digestive juices
attack the starch more readily.
The starch should be thoroughly
cooked, because cooking not only
makes the food more easily digestible,
but also makes 1t more palatable.
Food is cooked to develop the
favors. Any method whereby flavor
is lost is not satisfactory. Both flavor
and mineral matter are lost by boil
Ing vegetables. The only way to re
tain this valuable material is to use
soups and sauces.
Cooking Vegetables.
Baking and steaming are both very
good methods Of cooking vegetables,
for no nutritive value Is lost.
In cooking vegetables in large
amount of water and then draining the
water off, the mineral matter and
favors are lost because they are dis.
solved in the water. For an econom,
ica dietary this method should not
be followed because II is wasteful.
In cases where the housewife can at,
ford to get the necessary mineral mat
ter from meats or other sources, II
may be allowable. This method may
also be used for old potatoes, beets
of rank flavor and strong onions.
A better method for fresh vegetables
is stewing or cooking in small
amount Of water so that il is almost
boiled away by the time the vegetables
are cooked
Points To Remember.
l. The general rule is to allow one
teaspoon of salt to each quart Of wa.
ter.
2. Violent boiling water is no hot.
ter than boiling water and violent
boiling mashes and breaks the vege.
tables.
3. With some vegetables like corn,
it Is more satisfactory to add the salt
toward the end OF the process, other.
wise it hardens the fiber.
4. Drain the vegetables as soon as
tender.
5, Cook strongly favored vege.
tables; |. e., onions and cabbage, in
an uncovered dish.
s. Vegetables that should be cooked
with a small amount Of water are
greens, tomatoes, and tender young
peas.
7. The less tender vegetables, such
as the peas, carrots and the outer
pieces Of celery and celery tips may
be cooked and put through sieve for
soups. Leftover vegetables may be
used for soups.