The daily star-mirror. (Moscow, Idaho) 1911-1939, 1919-11-22
BEANS CHEAP AND
NUTRITIOUS FOOD
DEPARTMENT OF AGRICULTURE
URGES MORE EXTENSIVE USE
OF BEANS

WASHINGTON. = Beans, though
higher in price than they were several
years ago, are still among the cheap
er foods that can be bought today.
They are one of the cheapest sources
of protein and may be used to help
supply this valuable food constituent
in the diet, according to United States
Department of Agriculture special
lists. They are known chiefly as
meat substitute dish. A cup of baked
beans, in which third of a cup of
dried beans are used, furnishes as
much protein as a quarter Of a pound
of sirloin steak. Obviously the third
of a cup of dried beans is much cheap
er to purchase. A pound of beef as
purchased usually has some refuse in
the form of skin, bone, and gristIe,
while pound of beans has practically
no refuse. From this standpoint,
therefore, as well as the difference in
price, the housewife who finds her
food allowance growing low will do
well to use beans often in place of |
meat.
The cheaper legumes, beans, peas,
etc., should not be depended upon as |
the sole source of protein for a great |
length of time. Milk, cheese, eggs, or
meat should furnish some of the pro-
tein in weeks dietary.
There is little difference in food
value among the many common variet-
les of beans, with the exception of the
soy bean, which is richer in protein
and in fat than the ordinary beans. All
legumes should be thoroughly cooked.
Long cooking at moderate heat is best.
Baked Beans.
A favorite and standard recipe for
baking beans is the following: Soak
the beans over night, then rinse and
boil them until the skins crack when
blown upon, but the beans are not
quite soft. Use one-half pound of salt
to one quart of beans. Cut the pork
nearly through the rind and add be-
fore boiling the beans. After boiling,
pour into the bean pot. insert the
pork, the cut rind being level with
the top of the beans. Add a pint of
water used for boiling, having first
mixed with the water teaspoon Of
salt and two tablespoons of molasses.
The water should come about to the
surface of the contents Bake six to
sight hours, adding more water when
needed to prevent the top drying or c
,urning. Beans, when done, should o
,e thoroughly softened, but not mushy, f
Ind should retain their shape.
Baked-Bean Croquettes.
1 cup baked bean pulp. T
l teaspoon onion juice.
tablespoons flour.
/ tablespoon fat. o
u cup milk.
1a teaspoon salt.
B teaspoon pepper.
Melt the fat, stir in the flour, salt, =
nd pepper and mix with the cold =.
lilk. Cook until thick and smooth, Il
tirring constantly. Combine this II
18th the beans to which the onion u
lice has been added. Let stand for =, =,
wo or three hours; then shape as r. =.
,r croquette. Roll in bread crumbs, :
len. in beaten egg, then in bread
rumbs again. Place them in deep fat
nd cook until nicely Drowned. To-
ato sauce may be served with these u
A recipe for it follows: th
Tomato Sauce. co
/ cup tomato juice. 81
2 tablespoons flour. de
1steaspOOn salt. q
l slice onion. Crl
tablespoon fat. aea.
n teaspoon pepper.
Melt the fat and stir in the noufA
asonings. Add the tomato Juice ana
ok until thickened, stirring con1Fye
ant1y. mi
Bean Loaf INF
1 pint cold cooked beans. Sa
egg. ~ "a
/ cup bread crumbs. no
| tablespoon finely chopped onion. be
tablespoons tomato catsup. sti
Salt and pepper. the
Combine the ingredients and shape sey