Evening public ledger. [volume] (Philadelphia [Pa.]) 1914-1942, 1921-11-03
BY MRS. NJ. A. WILSON
Copyright. 1891, bv MS n. A. wilson.
riNhIa fcacr-ird

a.
rights roscrvcd.
60 MANY of the real domestic prob
~ lens would solve themselves II the
family would really appreciate the ef-
forts Of the housewife in their behalf.
Food Is more than just n meal that
we must eat to be physically fit. Each
meal should contain protein food that
is suited to our needs and in tho ncces-
sary amounts, and this amount may
easily be estimated by the home caterer
rs follows: Those who are employed at
hard physical labor--the growing bow
and girl, as well as the prospective and
nursing mothcr-need protein vary.
ing from two to four ounces per meal.
Tho indoor worker md those whose
occupation may be classed ms sedentary
will find once day plenty for the pro-
tcin food, while those who are over
fifty and upward will often find that
| they feel much better with only a heavy
protein food twice or three times a
week
Protein foods that are used are eggs.
cheese, meats. fish md the dried
egumes. Milk. while protein food,
is excluded from the above list. Milk
may be worked into the diet every dny
with n real advantage.
The legumes, dried peas, beans md
entils, may be used to splendid nd.
vantage two or three times each week
using for variety the black eyed pea
the dried green pea, split peas, kidney
pinto and soy beans, as we'll as navy
and the butter or lima beans.
This fine variety Of legumes NAV be
roaked first in plenty OF cold water.
Over night is best, but six hours will
do, II economy of time prevents over
night soaking. then gently boil until
tender. Change the water two or three
times while cooking. They are then
ready to prepare into any number OF
ways. namely. the mcatless loaf cro-
quettes, puddings. baked as Boston
style, in brown hash.
| The heat and energy part OF our diet
can be easily carco for in those foods
that have large starch or carbo-
| hydratc value, such az potatoes, hom-
my, macnroni and the breads. This
also includes sugar and desserts.
The fats and oils which are 50 vitaIlv
necessary for bodily lubrication and
general physical fitness. are found In
meats. milk, butter, salad dressings
and cream.
The succulent vegetables, such ns TO-
III'lNp'~' 'IllOIN' ''l'IS' hSI)ITuSllH, car
rots, beets, spinach, brussels sprouts,
turnips cabbage caulifowT, lccks.
parsley, cucunlbers. lettuce. etc. are
valuable and important articles OF our
diet. yet they must be added in bal
ancNd proportion ns follows: Meat or
its equivalent; potatoes Or other
Starchy foods; turni9s and carrots or
choice Of any two above listed, with a
salad made of endive. romaine. lettuce
celery, tomatoes. cabbage. green pep.
lers, parsley or watercrnss.
Vegetables have a medicinal value II
properly overwhelmingly. Tint oi
cleansing we'll. Place in saucean and
cover with boiling water md then cook
ing slowly until tender. Drain and then
season with salt and pepper and butter
and serve in hot dish.
Rais!ns, prunes, lentils. spinach
wntprCrcss. cabbage, milk, whole wheat
bread. dnndelions, grapes, asparagus
and carrots contain iron md should bt
used literally in the diet Of those who
nre anemc or run down. Celery,
watercrcss, onions. dnndelions. carrot,
and lettuce will make good addition