The Indianapolis times. [volume] (Indianapolis [Ind.]) 1922-1965, 1931-07-11
Vegetables!
the More
the Better
BY SISTER MARY
NEA SerTice Writer

Lets use vegetables and more
vegetables this summer! Their
Vitanin and mineral content and
lack Of protein calories make them
ideal for summer meals.
While a balanced diet is always
necessary, the energy producing
foods are needed in lesser ratio
during the summer months than
Suring cold weather, when fuel is
needed to keep the body warm.
Few vegetables are Of high CAL
ORIG value. The old phrase, cool as
a cucumber" is revealing in that it
admits this vegetable contains 70
heat-producing calories. The large
amount Of water present in all
vegetables makes even those known
as "starchy" low in calories com
pared with cereal foods.
Sauces Add Nourishnent
However, remember that the way
vegetable is served may add many
Galleries.
Butter Immediately adds fat cal
cries. Sauces contribute protein,
lat and carbohydrate calories. A
cup of medium white sauce contains
about 420 Galleries of protein, fat
and carbohydrates. One tablespoon
butter furnishes 100 Galleries of fat,
so the richer the sauce the more
Galleries.
Salt and pepper have no caloric
value and when vegetable is sea-
soned with salt and pepper and Just
enough butter to make it palatable
there is little change in it's food
value.
Fix Their Place
The place vegetables are to take
In a meat course determines how
they are to be served. When they
form the main part of meal the
materials added are most important.
A thoughtful selection combines
calories and mineral constituents in
b 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 Galleries
and turn vegetables into summer
main dishes Of definite food value.
Must Weigh Values
Some knowledge of the compost
ton of vegetables is help in plan
ming and serving vegetable meals.
Peas, corn and lima beans pro 7ide
some protein calories themselves
that are worth considering.
Tomatoes and spinach are lower
In fuel value as q whole, although
their proportion Of protein calories
is good. The summer vegetables
contain little Of the woody fiber
known as cellulose which has no
food value.
This shows that vegetables sup
plemented with milk provide a
wholesome and adequate diet If they
are used in abundance and variety
1t also makes it possible to build
menus around one main vegetable
dish to furnish interesting meals Mt
moderate cost.
Some May 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 a quick way to
cook them. These vegetables also
are good baked in a 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 and
manner of serving prevents mo-
notony in vegetable meals and
should be carefully worked out
when planning menus.