The Waterbury Democrat., 1931-06-26
SISTER MARY'S KITCHEN!
BY SISTER MARY NEA Service Writer

Let's use vegetables and mo"e vegetables this summer! Their vita min and mineral content and lack of protein calories make them ideal i for summer meals.
 While a balanced diet is always necessary, the energy producing foods are needed in lesser ratio during the summer months than during cold weather, when fuel Is needed to keep the body warm.
 Few vegetables are of high cal oric value. The old phrase. "cool as cucumber" Is revealing in that 1t admits this vegetable contains no heat-producing calories. The large amount of water present Ill all vegetables makes even those known as "starchy" low in calories compared with cereal foods. Sauces Add Nourishmcnt However, remember that the way a vegetable is served may add many calories. Butter immediately ute protein, fat and carbohydrate calories. A cup of medium white sauce contains about APO calories of protein, fat and carbohydrates. One tablespoon butter furnishes 109 calories of fat, so the richer the sauce the more calories. Salt and pepper have no caloric value and when vegetable is seasoned with salt and pepper and just enough butter to make it palatable there is little change in its food value.
 The place vegetables are to take in a meal of course determines how they are to be served. When they form the main part of meal the materials added are most inn portant. A thoughtful selection combines calorles and mineral con- stituents in a satisfactory fashion. For instance. Hollandaise sauce adds protein in the form of eggs. an au gratin dish adds protein in the form of cheese, all sauces made with milk add nourishment and calories and turn vegetables into summer main dishes of def mite food value.
 Some knowledge >of the com position of vegetables is a help in planning and serving vegetable meals. Peas. corn and lima beans provide some protein calories themselves that are worth consid- ering. Tomatoes and spinach are lower in fuel value as a whole. al- though their proportion Of protein calories is good. The summer veg etables contain little of the woody fiber known as cellulose which has no food value. This shows that vegetables supplemented with milk provide wholesome and adequate diet If they are used in abundance and variety. It also makes 1t pos lx,.tI main vegetable dish to furnish in- teresting meals at moderate cost.
 Some Can Be Baked
 Most of the summer vegetables are cooked in water. using as little as possible to prevent burning. Baking is an excellent method for many vegetables. Sauteing is an- other method of cooking that makes for variety.
 Eggplant. summer squash. to- matoes and cucumbers are deli cious sauted in butter on top of the stove. This Is n quick way to cook them. These vegetables also are good baked In covered bak- ing dish or casserole in the oven
 Peas, carrots, beans. spinach. In fact. all vegetables can be baked to good advantage.
 Contrast in color and texture as well as method Of cooking ana manner of serving prevents mo. noiony in vegetable means hni should be carefully worked out when plnnnlng menus
 T0. .n,0rrOw's MeHW
 BREAK FARTi rnninloupe, hr0ii- ed caRndlnH bacon, erehmed po'h' toes, grAhnm and raialn mhfiinh, milk, uofiee,
 LUNCHEON Macaronl creole, fresh fruit salad ln banana boats, Iced cocoa,
 DINNER Vegetable plate ef hut. tered lima heanh, chopped spinach en toast, baked mlnted peas, shred dsd sAV0fy carrots, nAuied eneuni' hers with brown sauce, creme bfuis' milk. e0ffee,