A text-book of cooking

Milk, egg yolk, cheese, whole grains, and vegetables are the most satisfactory sources of phosphorus. A free use of these foods is especially desirable since it has been found that phosphorus is quite as necessary as nitrogen, — the element always found in protein. The whole grains are a very valuable source of ash. Many of the ash constituents in cereals are found next to the outer coat of bran, hence fine white flour is not so rich in ash as entire wheat flour. In the formation of blood and in several important processes of digestion and assimilation, iron is needed. For this reason, it is often a constituent of " tonics.' ' If foods rich in iron were more generally used, the body would not be so likely to get into a condition requiring such tonics. The iron found in eggs, milk, and vegetable foods is thought to be more completely assimilated than that found in meat. [illustration: Fig. 78. — Foods containing iron, red flag; c, entire wheat; d, lentils; e, spinach; f, dried fruit; g, lean beef; h, dried beans; i, raisins; j, dried lima beans] [illustration: — Foods containing phosphorus; b, vegetables; c, dried beans; d, peanuts] MENU MAKING 325 Spinach and prunes are valuable sources of iron. For this reason they are most desirable foods for children. Milk is not included in the list of foods containing at least 0.003 per cent of iron since it contains but 0.00024 per cent of iron. Contrast in Flavor of the Foods of Different Courses. — The varied needs of the body demand contrast between foods of the different courses. The same food should not be used twice in the same meal, even though it is prepared in a different form. It would be monotonous to serve tomato soup and tomato salad, or bean soup and baked beans at the same meal. Neither would one care to have hash served for both breakfast and luncheon on the same day. Of course such foods as bread and butter may be used in every meal. The first course for each meal should stimulate the appetite and prepare the digestive organs for the digestion of the remainder of the meal. This is especially true of breakfast. Fruit is generally used for the first course of breakfast; it is also frequently used for the first course of luncheon. Soup, having stimulating properties, may be served for the first course of either luncheon or dinner. The next course should consist of a food which has a mild flavor. Contrast in the foods of the courses is thus given. Cereal is used for breakfast, cream soup (if soup has not been used for the first course) for luncheon, and fish for dinner. After a preliminary course or two, the meat or main course follows. This course usually contains bodybuilding food in the form of protein and the rest of the energy-giving food in the form of starch. For luncheon or dinner the salad course follows, furnishing body-building and body-regulating food in the form of ash — and also stimulating material. The meal ends with a dessert and beverage. There is a physiological reason for ending the meal with a dessert, — a pleasant sensation tends to continue digestion. A breakfast may consist of : Fruit Cereal Meat, egg, or vegetable Bread Beverage A luncheon may consist of : Fruit Cream Soup Meat, fish, or meat substitutes Vegetables Bread Salad Dessert Beverage A dinner may consist of : Stimulating Soup Fish Meat Vegetables Bread Salad Dessert Beverage For everyday living, however, the majority of people omit one or more of the foods mentioned for each meal, or combine them into two or three courses. Harmony in Flavor of the Foods of the Same Course — The