Farmers' Bulletin No. 73, pp. 23-27 : "Cooking Vegetables." Farmers' Bulletin No. 342, pp. 29-30 : "Cooking Beans and other Vegetables." U. S. Dept. of Agriculture. Office of Exp. Sta. Bulletin No. 245. "Courses in the Use and Preparation of Vegetable Foods." QUESTIONS 1. Make a list of strong, and of sweet or mild-flavored vegetables. 2. Are vegetables which contain little starch cheap or dear food compared with the amount of nutrients they contain ? 3. How is their use justified ? 4. Suggest uses for the water in which vegetables have been cooked. 5. Why is it unwise to buy vegetables, fruit, and meat by telephone ? XXX GREEN VEGETABLES SPINACH LETTUCE A. Class Experiments. THE FRESHENING OF GREEN VEGETABLES. 1. Soak lettuce in ice water for half an hour. 2. Soak lettuce in ice water over night. 3. Wash lettuce and put it in an air-tight can or jar on ice in an ice-box ; allow it to remain an hour or longer. 4. Wash lettuce, wrap in a damp cloth, and place on ice in an ice-box ; allow it to remain an hour or longer. GREEN VEGETABLES 151 5. Wash lettuce, wrap it in a damp cloth, and hang in the wind. 6. Pour a little French dressing (see below) over a lettuce leaf, and let it stand awhile. How would you recommend keeping lettuce? How freshen it quickly? When should it be dressed? B. COOKING GREENS. Pick over and wash very carefully in several waters spinach or other greens. 1. Cook for ten minutes in a saucepan without the addi- tion of more water than remains from the washing, tossing frequently to prevent burning. Chop. Con- tinue simmering until tender. 2. Cook uncovered in a large amount of salted water until tender. Compare the flavor and color obtained by the different methods of cooking. Season part of the spinach with salt, pepper, and butter, and serve with slices of hard-cooked eggs. Pack the rest into a mold to cool. Serve as salad with one of the following dressings. FRENCH DRESSING. Use one-third to one-half as much vinegar or lemon juice as oil, and a quarter of a teaspoon of salt for each table- spoon of oil. Add a little pepper or paprika✪ French Dressing. Beat with a spoon till well blended. SOUR CREAM DRESSING. Beat half a teaspoon of powdered sugar into a tablespoon of thick, sour cream, and season with salt, pepper, and lemon juice or vinegar to taste✪ Sour Cream Dressing. 152 FOOD STUDY THE AMOUNT OF FOOD NECESSARY The nutrients in food are summed up into five groups called food principles or foodstuffs : water, mineral matter, proteins, carbohydrates, and fats. Water is found in nearly all foods. Its specific uses in the body have already been mentioned in the discussion of water. Mineral matter, too, has been discussed, so that all that need be said here is to point out the fact that it is found generally in all foods. The kinds, as well as the amounts, differ greatly, and it is a difficult matter to try to supply definite amounts of all the different kinds. In general, however, those foods which contain large amounts of mineral matter should be eaten in abundant quantity. Meat, fats, and sugar, show so little ash that if too much of them is eaten the diet may easily fail to furnish a sufficient supply of mineral substances. The value of fruits and vegetables on account of their salts has already been emphasized.

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Farmers' Bulletin No. 73, pp. 23-27 : "Cooking Vegetables." Farmers' Bulletin No. 342, pp. 29-30 : "Cooking Beans and other Vegetables." U. S. Dept. of Agriculture. Office of Exp. Sta. Bulletin No. 245. "Courses in the Use and Preparation of Vegetable Foods." 1. Make a list of strong, and of sweet or mild-flavored vegetables. 2. Are vegetables which contain little starch cheap or dear food compared with the amount of nutrients they contain ? 3. How is their use justified ? 4. Suggest uses for the water in which vegetables have been cooked. 5. Why is it unwise to buy vegetables, fruit, and meat by telephone ? GREEN VEGETABLES SPINACH LETTUCE A. Class Experiments. THE FRESHENING OF GREEN VEGETABLES. 1. Soak lettuce in ice water for half an hour. 2. Soak lettuce in ice water over night. 3. Wash lettuce and put it in an air-tight can or jar on ice in an ice-box ; allow it to remain an hour or longer. 4. Wash lettuce, wrap in a damp cloth, and place on ice in an ice-box ; allow it to remain an hour or longer. GREEN VEGETABLES 151 5. Wash lettuce, wrap it in a damp cloth, and hang in the wind. 6. Pour a little French dressing (see below) over a lettuce leaf, and let it stand awhile. How would you recommend keeping lettuce? How freshen it quickly? When should it be dressed? B. COOKING GREENS. Pick over and wash very carefully in several waters spinach or other greens. 1. Cook for ten minutes in a saucepan without the addition of more water than remains from the washing, tossing frequently to prevent burning. Chop. Continue simmering until tender. 2. Cook uncovered in a large amount of salted water until tender. Compare the flavor and color obtained by the different methods of cooking. Season part of the spinach with salt, pepper, and butter, and serve with slices of hard-cooked eggs. Pack the rest into a mold to cool. Serve as salad with one of the following dressings. FRENCH DRESSING. Use one-third to one-half as much vinegar or lemon juice as oil, and a quarter of a teaspoon of salt for each tablespoon of oil. Add a little pepper or paprika. Beat with a spoon till well blended. SOUR CREAM DRESSING. Beat half a teaspoon of powdered sugar into a tablespoon of thick, sour cream, and season with salt, pepper, and lemon juice or vinegar to taste. The nutrients in food are summed up into five groups called food principles or foodstuffs : water, mineral matter, proteins, carbohydrates, and fats. Water is found in nearly all foods. Its specific uses in the body have already been mentioned in the discussion of water. Mineral matter, too, has been discussed, so that all that need be said here is to point out the fact that it is found generally in all foods. The kinds, as well as the amounts, differ greatly, and it is a difficult matter to try to supply definite amounts of all the different kinds. In general, however, those foods which contain large amounts of mineral matter should be eaten in abundant quantity. Meat, fats, and sugar, show so little ash that if too much of them is eaten the diet may easily fail to furnish a sufficient supply of mineral substances. The value of fruits and vegetables on account of their salts has already been emphasized.

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