The Day's Food in Peace and War.
U. S. Food Leaflet No. 16. Fresh Vegetables.
U. S. Food Leaflet No. 9. Vegtables for Winter.
U. S. Food Leaflet No. 10. Plenty of Potatoes.
Note. — The United States food leaflets and bulletins Issued by the Food Ad-
ministration are no longer published, but where a supply previously obtained
is still available they will be valuable as references.
UNIT III.
Practical Ways of Using Peas, Beans, and Nuts.
GENERAL INFORMATION.
The dried legumes and nuts are considered in a separate unit be-
cause their composition is such as to make their function in the diet
and their method of preparation differ from the other vegetable
foods. They are concentrated foods, rich in protein and in some
cases fat, so are valuable in supplementing the more bulky forms of
vegetable foods. The peanut is botanically a legume, though its
characteristics are more like those of the nuts."
liEssoN I. The Use and Preparation of Dried Peas and Beans.
AIM.
To teach the use and methods of preparation of dried peas and
beans.
POINTS TO be brought OUT.
1. Food value:
A. Rich in protein material.
(1) Amount —
1 pound lean meat furnishes 3 ounces protein,
1 pound navy beans furnishes 3^ ounces protein.
1 pound soy beans furnishes 5-6 ounces protein.
1 pound cowpeas furnishes BJ ounces protein.
(2) The protein in soy beans may well be used in place of
that in meat. The pi-otein of the navy bean and dried pea is
less efficient, and should not be used as the sole source of pro-
tein food.
B. Energy-yielding material:
(1) Starch is abundant in navy, lima, and pinto beans, but it
is low in soy beans.
(2) Fat is especially rich in the soy bean. It is low in the
other beans and peas. That accounts for the usual combination
128209°— 19 i 49
50 USE AND PREPAKATION 0¥ FOOD.
of " pork and beans." At 15 cents a pound beans furnish nearly
three thne as much energy (total calories) as 1 pound of round
steak at 35 cents a pound or 1 pound of veal at 33 cents.
C. Mineral 7natter is abundant in all legumes and should be con-
served in cooking. Legumes are especially valuable as sources or
iron.
D. V it amines. — These foods are sources of one of the essentia]
dietary substances known as "water soluble B." (See Unit XTI.
Lesson 3.) This seems to be destroyed if they are cooked with tlie
addition of soda. In a well-balanced dietary this loss need not be
considered, but in a limited diet, soda should not be used.
2. Methods of cooking:
A. In order that these foods may be well digested they must be
cooked imtil they are very soft. This may best be done by —
(1) Soaking several hours (overnight, if for soy beans), to
replace the water lost in drying.
(2) Cooking slowly and for a long time. (A tireless cooker
is desirable for this purpose.) '
(3) Using soft water in which to cook. The use of hard
water tends to harden the beans or peas.
(4) Soda may be used to soften the water if soft water is not
available. To one quart of beans use one-fourth to one-third
teaspoon soda. (See 1 D as to the desirability of using soda in
cooking.) An equally efficient and probably less hai'mful method
of preparation is to soak the beans overnight in the soda water.
In the morning discard the soda water and cook in clear water.
This decreases the length of time required, and consequently the
amount of fuel necessary.
Page 29
Presented as published in 1919. Historical recipes may not meet modern food-safety standards. Cook from the modern interpretation, not the original instructions.
AI-modernized reading of the original text
The Day's Food in Peace and War. U. S. Food Leaflet No. 16. Fresh Vegetables. U. S. Food Leaflet No. 9. Vegetables for Winter. U. S. Food Leaflet No. 10. Plenty of Potatoes. Note. — The United States food leaflets and bulletins Issued by the Food Administration are no longer published, but where a supply previously obtained is still available they will be valuable as references.
UNIT III.
Practical Ways of Using Peas, Beans, and Nuts.
The dried legumes and nuts are considered in a separate unit because their composition is such as to make their function in the diet and their method of preparation differ from the other vegetable foods. They are concentrated foods, rich in protein and in some cases fat, so are valuable in supplementing the more bulky forms of vegetable foods. The peanut is botanically a legume, though its characteristics are more like those of the nuts."
LESSON I. The Use and Preparation of Dried Peas and Beans.
AIM.
To teach the use and methods of preparation of dried peas and beans.
POINTS TO be brought OUT.
1. Food value:
A. Rich in protein material.
(1) Amount —
1 pound lean meat furnishes 3 ounces protein, 1 pound navy beans furnishes 3^ ounces protein. 1 pound soy beans furnishes 5-6 ounces protein. 1 pound cowpeas furnishes BJ ounces protein.
(2) The protein in soy beans may well be used in place of that in meat. The protein of the navy bean and dried pea is less efficient, and should not be used as the sole source of protein food.
B. Energy-yielding material:
(1) Starch is abundant in navy, lima, and pinto beans, but it is low in soy beans.
(2) Fat is especially rich in the soy bean. It is low in the other beans and peas. That accounts for the usual combination
128209°— 19 i 49
of " pork and beans." At 15 cents a pound beans furnish nearly three thne as much energy (total calories) as 1 pound of round steak at 35 cents a pound or 1 pound of veal at 33 cents.
C. Mineral 7natter is abundant in all legumes and should be conserved in cooking. Legumes are especially valuable as sources or iron.
D. V it amines. — These foods are sources of one of the essentia] dietary substances known as "water soluble B." (See Unit XTI. Lesson 3.) This seems to be destroyed if they are cooked with tlie addition of soda. In a well-balanced dietary this loss need not be considered, but in a limited diet, soda should not be used.
2. Methods of cooking:
A. In order that these foods may be well digested they must be cooked imtil they are very soft. This may best be done by —
(1) Soaking several hours (overnight, if for soy beans), to replace the water lost in drying.
(2) Cooking slowly and for a long time. (A tireless cooker is desirable for this purpose.) '
(3) Using soft water in which to cook. The use of hard water tends to harden the beans or peas.
(4) Soda may be used to soften the water if soft water is not available. To one quart of beans use one-fourth to one-third teaspoon soda. (See 1 D as to the desirability of using soda in cooking.) An equally efficient and probably less hai'mful method of preparation is to soak the beans overnight in the soda water. In the morning discard the soda water and cook in clear water. This decreases the length of time required, and consequently the amount of fuel necessary.