Pods should be crisp and green and, for the sake of economy, full. Fresh spinach, celery, lettuce, cucumber, radishes, summer squash, and tomatoes are not difficult to select. Lettuce and celery should be tender as well as fresh and crisp. The freshness of young carrots and beets can be told by their leaves. With older ones, in the winter market, smaller vegetables are not only more tender, but, if bought by measure, give more for the money. If wilted vegetables must be used, they should be soaked in cool water to freshen them as much as possible. The effect is much the same as with wilted flowers. Vegetables do not, however, keep well standing in water. The water becomes full of bacteria, just as does the water in which flowers stand, and, if the vegetables are cut, some of the 148 FOOD STUDY U.S. Department of Agriculture Office of Experiment Stations ACTrwe.Direetor COMPOSITION OF FOOD MATERIALS R«pared by CXFLANGWORTHY E*>ert « Charge of Nutrition hnatigdtioRS mnn &a& %*^ Protein Fat Carbohydrate* Ash SHELLED BEAN, FRESH Fat-.0.6 FYotein:9/ Value mTTTIl Water NAVY BEAN, DRY 2.0 Carbo FUEL VALUE 740 CALORIES PCR POUND 1600 CALORIES PCR POUND STRING BEAN, GREEN Water: 89. FUEL VALUE D 195 CALORIES PER POUND CORN, GREEN EDIBLE PORTION Water: 75 .4 Carboh^drates-.ISJ ,3h:0.7 COMPOSITION OF LEGUMES AND CORN VEGETABLES 149 soluble constituents are soaked out. Dried vegetables, too, must be soaked, but only for a limited time, to restore the water which has been lost in drying. Although vegetables differ greatly in regard to their composition, they are all valuable for their mineral salts. But unless care is taken, these valuable constituents, as well as much soluble protein and sugar, will be lost in the preparation. For this reason steaming is better than boiling unless the water in which they are cooked is to be used. For the same reason vegetables are better cooked whole or cut in as large pieces as possible. Recent experi- ments 1 have shown, for example, that while spinach and cabbage lose very little when steamed, over thirty per cent more of the total solids are lost when the same vege- tables are boiled. Baking is an ideal method for vegetables that can be so prepared. In general, vegetables are put on to boil in hot water. The exception should be made with peas and beans, which are less tough if started in cold water. As a general rule, vegetables are greatly over-cooked, losing much flavor in this way. They should be removed from the water as soon as they are sufficiently tender. This is especially true of mild-flavored vegetables, but it is true, too, of cabbage, which becomes slimy and quite different in texture and flavor as a result of long cooking. Vegetables may be prepared deliciously in a fireless cooker. With strong-flavored vegetables, the heat is not sufficient to develop the objectionable strong flavor. Winter vegetables to be stored should be kept cool, dark, dry, and piled up, to keep out as much air as possible. Squashes are an exception and should be spread out in a warm, dry place. 1 Journal of Home Economics, Deo. 1912, " Losses in Cooking Vegetables.'! 150 FOOD STUDY REFERENCES U. S. Dept. of Agriculture. Farmers' Bulletin No. 256. "The Preparation of Vegetables for the Table."

AI-modernized reading of the original text

Pods should be crisp and green and, for the sake of economy, full. Fresh spinach, celery, lettuce, cucumber, radishes, summer squash, and tomatoes are not difficult to select. Lettuce and celery should be tender as well as fresh and crisp. The freshness of young carrots and beets can be told by their leaves. With older ones, in the winter market, smaller vegetables are not only more tender, but, if bought by measure, give more for the money. If wilted vegetables must be used, they should be soaked in cool water to freshen them as much as possible. The effect is much the same as with wilted flowers. Vegetables do not, however, keep well standing in water. The water becomes full of bacteria, just as does the water in which flowers stand, and, if the vegetables are cut, some of the U.S. Department of Agriculture Office of Experiment Stations ACTrwe.Direetor R«pared by CXFLANGWORTHY E*>ert « Charge of Nutrition hnatigdtioRS mnn &a& %*^ Protein Fat Carbohydrate* Ash SHELLED BEAN, FRESH Fat-.0.6 FYotein:9/ Value mTTTIl Water NAVY BEAN, DRY 2.0 Carbo 740 CALORIES PCR POUND 1600 CALORIES PCR POUND STRING BEAN, GREEN Water: 89. D CORN, GREEN EDIBLE PORTION Water: 75 .4 Carboh^drates-.ISJ ,3h:0.7 COMPOSITION OF LEGUMES AND CORN VEGETABLES 149 soluble constituents are soaked out. Dried vegetables, too, must be soaked, but only for a limited time, to restore the water which has been lost in drying. Although vegetables differ greatly in regard to their composition, they are all valuable for their mineral salts. But unless care is taken, these valuable constituents, as well as much soluble protein and sugar, will be lost in the preparation. For this reason steaming is better than boiling unless the water in which they are cooked is to be used. For the same reason vegetables are better cooked whole or cut in as large pieces as possible. Recent experiments 1 have shown, for example, that while spinach and cabbage lose very little when steamed, over thirty per cent more of the total solids are lost when the same vegetables are boiled. Baking is an ideal method for vegetables that can be so prepared. In general, vegetables are put on to boil in hot water. The exception should be made with peas and beans, which are less tough if started in cold water. As a general rule, vegetables are greatly over-cooked, losing much flavor in this way. They should be removed from the water as soon as they are sufficiently tender. This is especially true of mild-flavored vegetables, but it is true, too, of cabbage, which becomes slimy and quite different in texture and flavor as a result of long cooking. Vegetables may be prepared deliciously in a fireless cooker. With strong-flavored vegetables, the heat is not sufficient to develop the objectionable strong flavor. Winter vegetables to be stored should be kept cool, dark, dry, and piled up, to keep out as much air as possible. Squashes are an exception and should be spread out in a warm, dry place. 1 Journal of Home Economics, Deo. 1912, " Losses in Cooking Vegetables.'! U. S. Dept. of Agriculture. Farmers' Bulletin No. 256. "The Preparation of Vegetables for the Table."

Food study