A textbook of domestic science for high schools

The iron in cereals lies in and near the outer coats or bran. Entire wheat flour is thus much richer in iron than is fine white flour. The human body readily assimilates organic iron or that found in plant foods and meats, but the value of medicinal iron tonics is doubtful, as inorganic iron does not assimilate readily, if at all. The iron in eggs and vegetables is probably assimilated to better advantage than that in meats. Herbivorous animals are less liable to anemia than are carnivorous animals. IRON IN TYPICAL FOOD MATERIALS (H. C. SHERMAN) AMOUNT OP IRON FOOD IN 100 GRAMS FRESH SUBSTANCE Beefsteak, all lean 3.85 mm. Beefsteak, medium fat 2.2 Eggs 3.0 Milk, whole 0.24 Milk, skimmed 0.25 Cream (18.5% fat) 0.20 Cornmeal 1.15 Oatmeal 3.7 Rice, polished 0.7 Wheat flour 1.5 Wheat entire grain 5.2 Beans, lima, dried 7.2 Beans, navy, dried 6.7 Beans, string, fresh 1.6 Cabbage 0.9 Corn, sweet 0.8 Peas, dried .5.6 Potatoes 1.2 Spinach 3.8 Turnips 0.6 Apples 0.3 Prunes 2.9 Raisins 3.6 SALADS Salads are mixtures of fish, fruits, vegetables or meats, with a salad green and some form of salad dressing. The food value of salad greens is not high, as they are composed largely of water, but they form a valuable part of the diet, because of their richness in mineral salts. A salad is more or less nutritious according to the ingredients used in it. The butter, oil, cream or eggs used in salad dressing give it a high heat and energy value. During the spring and summer months a salad of fresh green vegetables should appear upon the table every day. All salads should be served cold and crisp and the dressing should be added just before serving. The salad served with a dinner of several courses should be made of vegetables or fruits and be mixed with a French dressing. When the salad forms a main dish of a luncheon or supper, it may be made of various combinations of meats, vegetables, etc., mixed with a mayonnaise, a cooked, or a cream dressing. Meat for salad should be freed from skin, gristle, and fat and be cut into small cubes. Fish should be freed from bones and skin, and the flesh flaked. Vegetables, as a rule, should be cut into quarter inch cubes. Lettuce. — Lettuce should be carefully washed to remove any dirt and bacteria which may cling to it and also small green insects which are sometimes found on the under side of the leaves. Wash each leaf separately, changing the water often. Shake the leaf gently to remove water, then place on a clean towel and dry carefully with another towel until perfectly dry, but not wilted. To freshen lettuce. — Place in a bowl of ice water to which has been added 1 tb. vinegar and let stand \ hour. To keep lettuce. — After washing, put lettuce in a pail, stem end down, cover closely and set in a cold place. To mix salad. — Put alternate layers of salad ingredients and dressing in a bowl. Lift from the bottom with a fork and spoon and toss lightly until well mixed. To marinate a salad. — Cut materials for a salad into cubes and pour over them a French dressing. Let stand an hour. Drain ; mix salad with any desired dressing as usual. MATERIALS THAT MAY BE USED IN SALAD Meats Fruits Greens and Garnishes Chicken Oranges Lettuce Veal Grapefruit Celery Roast pork Pineapple Endive Sweetbreads Bananas Chicory