Evening star. [volume] (Washington, D.C.) 1854-1972, 1923-05-18

INCE cereal foods are the cheap
est Of all foods for the number
IL Of calories which they furnish
per pound, it stands to reason
that they must figure largely In a,
cheaper dietary, but be careful not
to make your food too largely of this
character. Cereal foods, need to be
supplemented with other foods, such
as milk and eggs, fruits and vegeta-
bles. For family of five the largest
amount of cereal foods which 1T Is
advisable to have in the days dietary
is about four and one-haif pounds.
This amount should be in the form of
bread. cereals. macaroni or any made
dish which includes flour or meal.
Cheese. meat, fish. dried beans and
reas are foods which may be substi-
tuted for eggs X desired. Meat foods,
such as red meat, fish or poultry,
need not be served more than once a
day. Milk. eggs, cheese. beans and
peas can furnish protein FOR other
meals.
A child under eight years of age
Is much better off without any meat
at all. If he or she is given one egg
each day in addition to q quart OF
milk plenty of protein foods of just
You may ask what is the rule for
buying eggs. The answer to this
question depends upon the price for
which one can buy eggs. whether
there are any children in the family
and how great is the need to cut food
expenses Eggs should be supplied to
as great an extent as the family
purse will allow.
Each day one should have potatoes
and at least one other vegetable. such
Il tNnsr
greens. Children may eat as many
as two or three medium sized pota-
ices and one-fourth pound or more
of some other vegetable each day.
while a grown person may double
fthese amounts. Every day the family
such as dried apples. peaches, april
cots. prunes or raiSinS.
Meat With u View to Economy.
Meat is always fairly expensive. SO
| that the quicker you learn to use the
cheaper cuts the better. From the
beef there are the shank, the most
inexpensive of all beef cuts, which
can be used for stews and soups; the
neck, which may be used for soups,
stews or for corning; shoulder cfod,
for steaks and pot roasts: chuck. for
steaks. pot roasts and for boiling, and
Hank, for steaks, stews and braising.
The cheaper cuts Of veal are the
leg just about the knee bone, and the
head, breast. ribs, shoulders and neck,
all of which are good for either
soups or stews, or for trimmings to
be made into pot pies. loaves. salads.
hash and other dishes. In addition
to these. calves liver and sweet
breads are often to be obtained at
reasonable prices.
The neck Of mutton is the cheapest
part of the sheep. 1t is good for
K-tn ~ IL
heart stuffed and baked is an eco
nomicaI dish.
Pork cuts which are comparatively
inexpensive are the foot. neck, head
and spare ribs. The foot may be
stewed. picked. boiled or fried. The
neck may be stewed. baked, boiled
or praised. Spare ribs can be boiled
or baked. The head can be used to
make head cheese.
TO make your allowance Of meat
foods or potatoes. Corn meal with
meat and gravy makes an excellent
dish. And what is better than old
fashioned hash of potatoes and MEATH
Other suggestions are scalloped meat,
with which are used bread crumbs.
and meat and vegetable combinations,
such as stuffed peppers. tomatoes and
cabbage.
Fish That You Should Serve.
Economically, fish contains more
food value and less waste per pound
than meat. because 1t has fewer;
large bones and usually costs less
The skin and bones may also be used
as the basis for a savory soup or
chowder. Certain kinds Of fish have
n short season. but there are others,
like halibut. which may be obtained
most of the year. Fish should be
served at least once a week when in
season, and twice a week If possible.
At one time it may be loaf of
canned salmon, at another time a |
carefully prepared salt Goldfish din
ner. or it may be slice OF halibut
boned and baked. or q chowder made
of fresh cod or haddock.
Usually fish is better when plainly |
cooked with proper seasonings, de- |
pending for it's variations upon the
different sauces which may be used |
with 1t. These methods include boil |
ing. broiling. steamfng and baking. |
When seasoning. use enough salt and |
pepper or paprika. Green peppers. a |
little onion and also tomato COM |
bine we'll with fish, while minced |
parsley and other fresh herbs may
be used. Fish containing consider |
able oil. such as salmon, butterfish |
or herring, needs little or no fat in