The Birmingham age-herald. [volume] (Birmingham, Ala.) 1902-1950, 1917-08-09

ening of the arteries.
The green vegetables. though they have
low food values, should be an important
part of our diet, and luncheon or sup
per should contain at least one variety.
The chlorophyl, which gives coloring to
the green vegetables, contains iron in
a form that is needed for the blood.
Spinach and turnip green's, lettuce and
other green vegetables contain more iron
| than any other foods. The green vact
tables also contain a large amounW
fibre (cellulose) and are helpful in 2hone
consultation diets H.
The food value of vegetables is larsaay
due to the starches which they conts 0n
The roots and tubers like Irish and swSes
potatoes contain large amount -
starch and may take the place of bread
1t is not infrequent that one sees peo-7
pie eating bread with potatoes, rice,
macaroni and other starchy foods. In
| many countries potatoes take the place
of bread and with a vegetable lunch
con there is need for very little bread.
Cornbread goes better with vegetables
than wheat flour bread. and one may
make his luncheon not only meatlesa
but wheatess.
! The protein needed for luncheon or
supper may be obtained from the le-
gumes (peas beans, lentils), which ex-
| tract nitrogen from the air and store 1t
up so. that it may be utilized by man.
Peanuts are also rich in protein and like
cheese and nuts may be used to take
the place of meats.
balanced luncheon for the summer
season when vegetables are cheap and
/, plentiful may be made up of green
vegetable, a-"starchy vegetable. meat
substitute, bread and light dessert
served in portions of about 100 calories
GREEN VEGETABLES = Three or
four tablespoonful of turnip green's
| spinach or cabbage, one-half head
lettuce. A large tomato or cooked
tomatoes, or celery may be added or may
| take the place of the green vegetable
sTARcHY vEGETABLEs-one large
| or several small whiteA
! potatoes. or two tablespoonsful Oh
cooked onions, or carrots, or beets, orr
turnip roots. or squash, one small corn
| on cob, or two tablespoonsful fried
! corn or three tabespoonsful rice.
MEAT SUBSTITUTES table
| spoonfuls of English peas, black-eyed
| peas, string beans, shelled kidney beans,
or lima beans, or navy beans, or egg
plant. Peanuts are rich in proteins and
| peanut butter, which is quite palatable,
may be used as a substitute for meat.
The curd of milk, also known as cottage
| cheese, or cream cheese, as served. about
tablespoonfuls, contains enough protein
| for luncheon or supper
| BREAD--Corn bread muffin or corn
| sticks, are enough bread If potato is
eaten. A thick slice of toast or Of brown
bread or of white bread contains about
| 100 Galleries and slices are enough bread
for any meal.
| DESSERT-A small piece of apple,
| peach or berry pie. or serving of
| watermelon, " catalogue. serving of ice
cream or sherbet, or other light dessert.
Most people make their desserts too sweet
to be palatable. 1t should be remembered
that cane sugar is difficult to digest ana
| tWaL Two ledSpOOnSIulS is as much a s one
| person should eat at one meal
| A goblet of sweet milk or buttermilk
| may be added. ss4oe
| SUPPER.
| Supper may be the same as the lunch
| con above outlined; but if served coid
| some Of the vegetables will have to be
omitted Vegetables left over or prepared
at dinner may be heated and served for
supper. Cold vegetables have the same
food value as when served hot and many
people find them as palatable.
| Lettuce, or cold beans, or Waldorf or
| fruit salad with mayonaise or French
| dressing are good supper dishes.
Shredded wheat biscuit, corn flakes or
| other cereal with cream or milk and
sugar are used by some in place of des-
sert.
\ Cottage or cream cheese, or American
cheese. or a nut salad. or a peanut but
ter sandwich. will give enough protein
for supper. Clabber. a goblet Of sweet
milk or butter milk may also be taken.
! Bread and butter and preserves, or
| syrup. may be used instead of light
dessert, but one should be cautious not
to eat too much sweets for supper.
|