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Vegetables in Family Meals, A Guide for Consumers 1975 -- Consumer and Food Economics Institute...  |
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Vegetables in Family Meals, A Guide for Consumers 1975 -- Consumer and Food Economics Institute Agricultural Research Service Home and Garden Bulletin 105, USDA, 1965. Slightly revised January 1975 Archive copy of publication, do not use for current recommendations. The PDF file was provided courtesy of the National Agricultural Library. Scroll down to view the publication. Agricultural Network Information Center  Buying vegetables ...................... . . Purchase units ....- .................. Number of servings ............. _. Storing vegetables — ...... _.. ....... - Fresh ............. _ _ _ ...... _ - _ ....... __ ........ _ . ............... - Frozen _ „ ........ _ _ ..... . _ . ........ __________ ............... - Canned and dried _ .................... _ ..... Cooking fresh vegetables .... Preparing ______________ . _______ ...... - ._ - ....... - - ....... Boiling ........ __________________________ ....... _ ............ ... Pressure cooking _.. ........ Baking- ......... - ..... .__ ........... — _ ............................... F re n eh f tying - .............................. _________ F r,y ing _________________ ............ - ........ - ........... - .......... . - Pa n rung" ......... - - ......... ___ ........... - ....... ~ - Oieamiijcr and scalloping Glazing: .......... — .................... - ....... - ......... - ............. Cooking frozen vegetables _ Baking Page 1 21 3 3 3 5 5 8 6 6 6 8 9 1 0 1 1 11 12 12 12 18 Heating 1 canned vegetables - . . Cooking dried vegetables - Dehydrated "vegetables _ __ Dry beans and whole peas Lentils _ __ Split peas - Seasonings and sauces Spices and "herbs ... Sauces in variety _ Lively leftovers Recipes ......... - ......... . ............ ._ ...................... ___ ....... _ _ . ...... Vegetable dishes ..... - ....... _ ..... ________ Luncheon or supper main dishes — .................... _________________________ Soups and chowders ..... .__ ........ Salads - ...................... _ .............. — Page 14 14 15 15 18 16 16 19 19 19 23 26 28 Index to- recipes _________________ ............. __________ 32 'Prepared by Consumer and Food Economics Institute Agricultural Research Service Washington, D.I: Sliphtlv revised January 1975 Foi sale T y Llie Suierinte-uki t of Documents U P , uiovernment Printing 1 Office f Vn »3 i j. t t , F> r. 2040M - I'MCC 4f ctr t.- ITtwl Numbe 0100 03271 VEGETABLES IN FAMILY MEALS: Vegetables grow in great va- riety—from A (asparagus) to Z (zucchini)* Often they are low in cost and calories and a number of them rank high in vitamins and minerals. One-half cup of most boiled vegetables contains less than 50 calories. Starchy vege- tables like lima beans, peas, corn, an.d plain, boiled potatoes supply from 50 to 100 calories in a half- cop serving". Most dark-green and deep- yellow vegetables excel as depend- able 'and inexpensive sources of vitamin A. In fact,' unless your meals include several servings of carrots, spinach, sweetpotatoes, winter squash, broccoli, kale or other greens each week, your family may not get enough vita- min A, As a bonus, many dark- green vegetables supply valuable amounts of vitamin C, Iron, and other vitamins and minerals. The mature dry legumes—dry peas and members of the bean family including navy, pinto, and soybeans—are outstanding among the vegetables for the protein Guide for Consumers they contain. They also contrib- ute B vitamins, iron, and other nutrients. And how drab our diets would be without the color and crispness of fresh-tossed salads, the tang and texture of relishes, and the distinctive flavors of our vege- table dishes. Raw vegetables are becoming" increasingly popular as a low-cal- orie between-meal snack. Weight watchers do well to keep a supply of celery sticks, carrot sticks, radishes, or green pepper slices ready in the refrigerator to eat when, hunger strikes. In this publication you'll find—- * Practical tips on buying and storing vegetables. « Basic, easy-to-f ollow methods of coo-king" vegetables, * Numerous ways to enhance the natural flavor of vegetables with spices, herbs, and sauces., * Suggestions for using left- over vegetables. « Recipes that make the most of vegetables in feeding the fam- ily well BUYING VEGETABLES Besides a variety of fresh vege- tables now available the year round,, you usually have the choice of buying other forms—canned, frozen, or dehydrated. Here are points you may want to consider in making your choice: * Fresh Vegetables are gener- ally highest in quality and lowest in price when in semon. In select- ing, look first for frt^ tables should V riiyjpai\\itr'i 1* dry; exceF,si\\e mo'slmr h a s t : K • decay. • Canned vegetables are prob- ably the most convenient because they need only brief reheating and do not require refrigerated storage until the can Is opened. • Frozen vegetables closely re- semble fresh vegetables in color, flavor, and, texture, and usually cost more than canned vegetables, • Dehydrated vegetables usu- ally take up less storage room than fresh, canned, OT frozen vegetables. Some dehydrated vege- tables cost slightly more than comparable fresh products,, but can be prepared much more quickly, • Dry legumes—including dry- beans, peas, and lentils—are in- expensive but take a relatively long time to prepare, For further help on buying veg- etables in their different forms, see HG 143, "How To Boy Fresh Vegetables;' 1 PA 70S, "How To Use USDA Grades in Buying Food;" HG 167, "How To Boy Canned and Frozen Vegetables;' 1 * l Purchase Units Canned vegetables come in a variety of can sizes. The most pop- ular family size is one that holds 16 ounces. If you have a one- or two-person family, the 8-or SVk- ounce can Is a good choice. Can sizes most commonly available amount of . 1 Available from U.S. Department of Agriculture, Washington, D.C. 20260, Include your ZIP Code. amount of Can size contents 8 or 8^ ounces ... ......... ....... _ _ 1 cup 12 ounces ____________________________ 1% cups 1 6 ounces _ _ ............ _ ........ _ - ....... . ..... _ - ..... 2 cups 27" to 29 ounces __ ..... __ ..... ...... - 3% cups 104 to 11,7 ounces (6% pounds to 7 pounds 5 ounces) ________________ 12 to. 13 cups Most frozen vegetables come in the familiar "family-size" 10- ounce package,,, A few come in 8-» 9-, and 12-ounce packages. Many retail markets also offer 16- and 32-ounce packages of some vege- tables. Some frozen vegetables are sold In heavy polyethylene bags. You can get 16, 24 ? and 32 ounces of cut green beans,, corn, peas, peas and carrots, potatoes, and mixed vegetables packaged this way, The advantage of this type of packaging is that the vegetables are usually separate enough to pour from the bag, making It pos ...... sible to use part of the package and return the rest to the freezer. For good-quality frozen vege- tables, follow these suggestions: * Select clean, firm packages. If packages are soft, you can be sure the food lias already lost quality. However, a hard-frozen package does not assure high quality, Frozen food is safe to eat as long as the package remains frozen, but a storage temperature of 0° P. or lower is necessary to maintain high quality, • Buy only frozen foods that are displayed in a properly refrig- erated cabinet made for that pur- pose, Do not .buy frozen vegeta- bles stacked outside the frozen food cabinet even If they axe packed in dry ice, * Select packages only from clean, cabinets in which foods, are stacked no higher than the proper fill line, This line, which is marked on the inner side of many cabi- nets, indicates the level above which frozen foods should not be stacked. * Look for a thermometer in the cabinet; If there is one, it should register 0'° F. or below,, * Flan to pick up frozen foods last when shopping. For the trip home, it's a good idea to protect frozen foods in an insulated bag or a double paper bag, particu- larly in warm weather. At home, get packages into home freezer or freezing compartment as quickly as possible, Number of Servings The number of servings you get from a common-size purchase unit oi ? a vegetable varies widely with the kind of vegetable and whether it is fresh, frozen, canned, or dried. Necessarily, the Inedible parts of fresh vegetables—pods, husks,, paring's, and trimmings—-lower the yield .of edible food per pound. Some fresh vegetables shrink be- cause they lose water during cooking; others absorb water and swell as they cook. Yield from a pound of fresh vegetables may vary from two to six servings (*/£ cup each) of cooked food. For the approximate amount of each vegetable to buy for six servings, see the Boiling Guide for Fresh Vegetables, page 7, Frozen vegetables usually do not lose much weight or volume during preparation. For the ap- proximate amount of each vege- table to buy for six servings, see the Boiling Guide for Home Frozen Vegetables, page 13. Some loss of volume occurs dur- ing' preparation of canned vege- tables for serving if the liquid is drained from the vegetables or If the liquid is concentrated during cooking. From a 16-ounce can of most vegetables you can expect three or four servings (*4 cup each) of drained vegetables and two or three servings of canned greens, such as kale or spinach, Dried -vegetables increase con- siderably in weight and volume during cooking because they ab- sorb water, See the Boiling Guide for Dry Beans, Peas, and Lentils, page 15, for the approximate yield of cooked food from a cup of dry beans, peas, or lentils, Fresh Evert under Ideal storage con- ditions—the right temperature and. humidity—most fresh vege- tables retain top quality only for a few days. 3 Green, leafy vegetables quickly wilt and change flavor as water evaporates from tissues. Other vegetables—corn, beans, and peas —lose sweetness within _ a short time as sugar converts to starch. Most fresh green vegetables keep well and stay crisp if put in covered containers or plastic bags and stored in the refrigerator. If you wash lettuce, celery,, and other leafy vegetables before storing, drain thoroughly because too much moisture can hasten decay. Tops should be removed from beets, carrots, and radishes. Always sort vegetables before storing. Discard or use at once any bruised or soft vegetables; do not store them with sound, firm vegetables. To maintain high quality in the following .fresh vegetables, store them in a the., refrigerator in the crisper or in plastic bags, and use within the time specIIecL ^£SSZ3^^rr2 ° r 3 days. "Beam, snap (green or "wax)— 1 week,, Beets—2 weeks, Broccoli, brussels sprouts—3 to 5 days. Cabbage—1 or 2 weeks* C^lfj?!?—2 weeks. Cauliflower—1 week. Celery—1 week. Cucumbers—1 week. Greens—spinach, kale, collards, chard, beet, turnip, and mustard greens—$ to 5 clays. Jjgttuce and other salad greens —1 week, Mushrooms—1 or 2 days, "Okrctr—B to 5 days."""" Onions, green—& to 5 days. Parsnips—2 weeks, Radishes » I Squash, sum met— 3 to 5 days. Here are specific directions for storing other vegetables and the length of time llwy can usually be held.: Beans, lima Store uncovered in pods in refiip^rator—3 to 5 days. Corn. Store unhusked and un- covered in refrigerator—1 or 2 days, Eggplant, Store at cool room temperature (approximately 60° F.). If air is dry, keep eggplant in plastic bag to retain moisture —1 or 3 clays, Onions, mature. Store at room temperature or slightly cooler (60° F. is best). Put in loosely woven or open-meshed containers with good, circulation of air. Onions'sprout or decay if temper- ature or humidity is high, but will keep several months in a cool, dry place. Peas, green. Store uncovered in pods In refrigerator—3 to 5 days. Potatoes. Store in a dark, dry- place with good ventilation and a temperature of 45° to 50° F,, May be held several months under these conditions. Squash. Store hard-rind winter varieties, in cool, dry place (about 60° F,), Keeps several months, Sweetpot&toes, rutabagas. Store at cool room temperature (about 60 ° F.). Temperatures below 50° may cause chilling injury. Stored- this way, these vegetables keep several months. NOTE : Mature onions, potatoes, winter squash, sweetpotatoes, and rutabagas can be kept at room temperature for a short time If it is not possible to store them at the temperatures recommended. Buy only enough for a week, Tomatoes. Store ripe tomatoes uncovered in the refrigerator. Keep unripe tomatoes at room temperature away from direct sunlight until ripe, then refriger- ate. Too much sunlight prevents development of even color, Frozen Frozen vegetables should be stored at 0° F. or lower. Stored at 0° ? they retain quality and nu- tritive value several months. Most home freezers and freezer sections of refrigerator-freezer combinations can maintain a tem- perature near 0° F., but freezing compartments of most conven- tional home refrigerators cannot. Before buying' large quantities of frozen vegetables, check the tem- perature of your frozen food stor- age area, If the temperature is above 0°, plan to use frozen vege- tables within a few clays. Exactly how long commercially frozen vegetables will retain high quality when stored at 0° F. de- pends on the kind of vegetable and condition at time of purchase- Maximum storage' suggested for commercially frozen . asparagus, beans, cauliflower, corn, peas, and spinach is. 8 months,, Home-frozen vegetables should maintain high quality 8 to 12 months. For further Information on storing- frozen vegetables, see HG 69, "Home Care of Purchased Frozen Food," 2 and HG 10, "Home Freezing of Fruits and Vegetables." 2 Dried Store unopened canned vege- tables in a cool, dry place,, For best quality, use canned vegeta- bles within a year of purchase. Vegetables lose quality if stored too long, -but remain Indefinitely safe to eat If the seal is not broken. Freezing does not make canned vegetables unsafe to eat unless it breaks the seal and lets in bac- teria that cause spoilage. Rust on the can caused by dampness. is not harmful to the food unless it penetrates the can. Food may be left in tin cans after opening. Put a cover on the can and store In refrigerator,. Some vegetables, particularly acid vegetables like tomatoes,, develop an unpleasant, but harmless, metallic taste from a chemical reaction of the food to the can lining after opening. Use canned vegetables within 2 or 3 days after opening, Store dried vegetables in tightly closed containers in a cool, dry place. Most dried vegetables will keep several months. * Available from U.S. Department of Agriculture, Washington, B.C. 20250. Include your ZIP Code. COOKING FRESH VEGETABLES Preparing Remove bruised, wilted, yel- lowed, or tough portions from fresh vegetables. Trim sparingly to avoid excessive loss of food and nutrients. If root vegetables and potatoes are pared before cook- ing, make parings thin. Dark-green outer leaves of cab- bage, lettuce, and other leafy green vegetables contain valuable nutrients, so don't discard them unless they are wilted or tough. Remove woody midribs from kale leaves—there is little loss of nu- tritive value and the kale tastes better, Wash vegetables thoroughly be- fore cooking, Use plenty of water for leafy greens; lift them from water to let sand and grit settle. Soak fresh brussels sprouts and broccoli in cold salt water for a short time to remove Insects if any are present, Cover potatoes with water to prevent darkening If held after paring. Long soaking of most vegetables, however, Is not desirable because* some nu- trients dissolve in the water. Boiling To insure the best flavor, color, texture, and food value in vege- tables, cook them only until they are tender. Vegetables cooked whole in skins retain most of their nutritive value. To shorten cook- Ing* time—cut, slice, dice, or coarsely shred vegetables. The amount of water used in cooking is important—the less B ih * l h t a j i u ' u at $ o- t u U N f 1 r n*)i ; d T i k, l*dWf S J en 7-n i in l i n d c i vtt,tliblis f 1 ^ o I f up of ^alei is usually f i u t i ^ l t »r I A **r nits UbfM\\attr iu i ( ( 1m i nt v *r< Liblos uhpn m t] r d u 'HJ r, IK L M t iho re- q u i i b k n H i t o o l i n g Loin-on tht eoL Kt iu| j j i i ^ ater to r\\n r Q p i r i i c h u d o ' h e gretrs netd onh 'he wvitci dinging to 1hep J t c U i s from \\vj&hmg if cooked 01 f r low heat in a pan v ith u ht-fiti iig lii TOT c toes c in be co >Vod a Ihf u r \\\\n juice Here are directions for boiling fresh vegetables: », Bring salted water to a boil (use i/* to 1 teaspoon salt for six servings of vegetable), • Add vegetable. Cover and quickly bring* water-back to a boil. • Reduce heat and cook gently until vegetable is just tender. (See boiling guide, p. 7.) • Serve immediately; flavor and nutritive value may be lost if vegetables are allowed to stand. Pressure Cooking In cooking vegetables, follow the directions that came with your cooker, but learn to adjust cooking* time to suit the quality of vegetable being cooked. Very young, tender vegetables may re- quire a shorter cooking time than is recommended. Even 1 or 2 min- utes extra cooking can cause un- desirable color, changes in tex- ture, and loss of nutrients. Here are directions for pres- sure cooking: Boiling Guide for Fresh Vegetables Vegetable Cooking time after water returns to boil Minutes Approximate amount as purchased for six servings) (about '2 cup e a c h ) Pounds Asparagus ._. - — 10 to 13 (whole) 2^ Beans, lima 25 to 27 _ 2% in pods Beans, snap (green or wax)_ 13 to 15 (1-ineh pieces) - _ 1 Beets ._ 38 to 41 (whole) 2Vfe with tops or 1 % without tops Broccoli - - - 9 to 12 (heavy stalk, split). 2 Cabbat f* - - _ 6 to S (shredded) _ 1 M 10 to 13 (wedges) _. _ _ _ _ 1!, C n T 3 f » t r - _ 20 to 22 (whole) - ) , irn . ,,. ,„ , ,. ,, ,. ,,, P « v u t r c o f t Lov* 18 to 20 (sliced or diced) \\ C a u l U U ' V ' c r 8 to 12 (separated) .. _ j 20 to 24 (whole) ^ ' Cclrry ._ — 15 to 19 (cut-up) _ _ ( * 4 Co'^uf 1 ? _ ,_ „- 15 to 20 _ _ _ i / u n t i l Corn ._ 5 to 7 (on cob) „ _ ) 6 to 8 (whole kernel) ___ ; ' w m " fa Kale 15 to 20 _ ___ ' 1^ ait-nan Okra __ ___ 12 to 14 1 1 1 Onions, mature 11 to 15 (whole) _. ) , 3 , 10 to 14 (quartered) _ . . . ] i / 4 Parsnips— 20 to 40 (whole) | - v 8 to 15 (quartered.) ] 2 Peas - 10 to 14 _ 3 in pods Potatoes _ 25 to 29 (whole, medium). 15 to 17 (quartered) ._ Spinach - _ _ .._ - 8 to 12 _ . _ _ ._ IVz prepackaged Squash, acorn 18 to 20 (quartered) Squash, butternut _ 16 to 18 (cubed) ._ __ Squash, yellow crookneck - 11 to 13 (sliced) _ ) ^ Squash, zucchini __ __ 13 to 15 (sliced) ___ _ _ j 1% Sweetpotatoes 28 to 35 (whole) ._ 2 Tomatoes 7 to 15 (cut-up) ._ r j i Turnips _ _ _ _ _ _ . _ 30 to 38 (whole) __ _ ) 10 to 12 (cut-up) - I l% without tops * Bring' pressure up quickly. * Time the cooking period ex- actly. * Reduce pressure as quickly as possible when time Is up. » Season vegetables in the same ways as plain boiled vegetables (see variations, above, and sug- gestions for use of herbs on p. 16). Baking Potatoes or sweetpotatoes Preheat oven to 425° F. (hot). Wash and dry vegetables. Rub with a little fat to soften skin. Prick with a fork to allow steam to escape during baking" and to p re vent bu rsti ng. Bake until tender—for medium- size potatoes, 50 to 60 minutes; for sweetpotatoes, 35 to 60 min- utes, If other foods are to be cooked at 350° or 875° F, (moderate), potatoes or sweetpotatoes may be baked along with them. Allow 10 to 20 minutes longer than times given above. VARIATIONS Remove baked potato from skin ? .mash with better or margarine and milk, stuff back into skin, and sprinkle with grated cheese or spread with sour cream and chopped chives. Return to oven for 10 minutes or until lightly browned,, Scoop baked sweetpotato from the skin; mash, with butter or mar- garine and milk. Or use 1 table- spoon peanut butter for each sweetpotato in place of better or margarine, or orange juice and a little grated orange rind in place of the milk. Stuff sweetpotato mixture back into skins and re- turn to oven for 10 minutes. Carrots Preheat oven to 375° F. (mod- erate) . Grease l^fa-qwirt casserole. Wash and scrape medium-size carrots; cut in half lengthwise. TRY THESE VARIATIONS Add a pinch of herbs (see p. 16) or a tablespoon of minced onion, green pepper, or chives before cooking fresh vegetables. These add flavor, without calories, Season after cooking with a flavorful fat—bacon drippings, butter, or margarine—or with salad oil to which a little lemon juice, horseradish, or garlic has been added. Sprinkle lemon, juice or herb vinegar on boiled vegetables for pleasantly tart touch. Mash vegetables, beat in a little hot milk, add butter or margarine, arid season with salt and pepper. Serve with a tasty sauce (see p. 16). Place in casserole, (For six serv- ings, use about 1.1/1 pounds me- dium-size carrots.) Add J /4 cup hot water,, Dot with 2 to 3 tablespoons butter or mar- garine. Sprinkle with salt and pepper. Cover, Bake until tender, about 45 minutes, Onions Preheat &ven to §75° F t (mod- erate) . Grease iy%-qwLrt casserole, Peel onions; cut in half cross- wise. Arrange with cut side up in casserole. (For six servings, use 2 pounds of medium-size onions,) Add just enough water to cover bottom of casserole. Sprinkle with salt and pepper. Cover, S Bake 30 minutes. Top with 1 cup buttered bread cubes and bake uncovered 15 to 20 minutes longer until cubes axe brown and onions are tender. Tomatoes Preheat oven to 375° F. (mod- erate) . Wash tomatoes and cut off stem ends. (Use one medium-size to- mato for each serving.) Place tomatoes in a casserole, Sprinkle with salt and pepper. Top with buttered bread cubes (1 cup .for six tomatoes). Add just enough water to cover bottom of casserole. Cover. Bake 15 minutes. Uncover and bake 10 to 15 min- utes longer until tomatoes are soft and bread cubes are browned. VARIATIONS Top tomatoes with onion slices and crisscross with green pepper strips before baking. Omit but- tered bread cubes. Winter squash Preheat oven to 400° P. (hoi). Cut acorn squash in half or Hubbard squash into 3- or 4-inch cubes. (For six servings use three acorn squash, or 3* pounds Hub- bard squash.) Arrange in a bak- ing pan. Brush squash with melted but- ter or margarine and sprinkle with salt and, brown sugar. Add just enough water to cover bot- tom of baking- pan. Cover the pan. Bake acorn squash 30' minutes, uncover; bake Hubbard squash 45 minutes, uncover. Continue baking until squash is tender— 20 to 30 minutes for acorn, about 30 minutes for Hubbard* VARIATION Sprinkle a little cinnamon or nutmeg on squash before baking. Summer scjoosli Preheat oven to 400° P, (hot). Slice squash into i/^-ifteh slices. (Use 3 pounds squash for six servings.) Place squash in a cas- serole. Dot with butter or mar- garine, sprinkle with salt and 1 tablespoon finely chopped onion. Add just enough water to cover bottom of casserole. Cover., Bake 50 minutes'to 1 hour until squash is tender. French Frying Vegetables that can be french fried successfully include: pota- toes; sweetpolaioes; "breaded green pepper rings; and batter- dipped eggplant sticks; parsnips, and onion ring's. Before frying' potatoes or sweetpotatoes, rinse them quickly in cold water to re- move surface starch. Dry thor- oughly,, Do not overload the fry basket when french frying. If too much food is put into the basket at one ' time, the temperature of the fat drops excessively, cooking slows down, and the vegetable absorbs more fat. N One-stage method: » Fill v kettle one-third full of fat or oil and heat to 370° to 385° F. Have fry basket in fat. • Raise basket and add enough vegetable to cover bottom of bas- ket,, • Lower basket gently Into fat. If fat bubbles much, lift^nd lower basket several times until bub- bling 1 subsides. • Fry until vegetable is cooked through and golden brown. • Lift basket from fat. Drain a few seconds; then pour vegeta- ble onto absorbent paper. • Season. Spread, fried vege table on a cookie sheet and place in a warm oven to keep warm while frying additional vegeta- bles. Two-stage method : You may prefer the two-stage _ method if you want to partially prepare french fried potatoes and sweetpotatoes ahead of time. First stage—Proceed as for one-stage method except fry only until food is cooked, but not brown. Do not hold parfries longer than. 1 or 2 hours.at room temperature or 24 hours in cov- ered container in refrigerator. To hold parfries longer than 24 hours, fieeze them Second stage— » Heat fat to 375" F, with fry basket in fat, • Raise basket and add about two layers of parfries. * • Fry until golden brown, • Lift basket from fat. Drain for a few seconds; then pour veg- etable onto absorbent paper, •' Season and serve. Frying Fried cooked vegetables Parsnips, potatoes, sweetpota- toes.—Use about 3 cups sliced or diced cooked vegetable for six servings (V£ cup each). Heat 2 or 3 tablespoons butter, maiyarine, or drippings in a huivy f rypan over moderate heat, Add vegetable and cook 5 to 10 minutes, or until lightly browned. Turn vegetable during cooking" to insure even browning. Add a little diced onion, crum- bled bacon,, or diced ham for va- riety. Fried raw vegetables Carrots, onions, or potatoes.— Use 3 cups sliced, raw vegetable to make six servings (14 cup each) of potatoes or carrots, or six servings (*4 cup 'each) of onions. Heat 3 tablespoons fat or oil in a heavy f rypan o\\ er moderate heat. Add sliced vegetable and cook 15 to 25 minutes, or until vegeta- ble is tender and lightly browned. Turn vegetable frequently* Eggplant or tomatoes, • - Use one medium eggplant or four medium-size, firm tomatoes for six servings,, Pare eggplant, Cut eggplant or tomatoes Into \\ g-inch slices, Dip vegetable slices into flour or fine dry breadcrumbs. Heat ^4 cup fat or oil in a heavy frypan over moderate heat. Add vegetable and cook over low heat 2 to 4 minutes, or until tender and lightly browned. Add more fat or oil if necessary dur- ing cooking to prevent sticking. 10 Panning Panning—cooking shredded or sliced vegetables in a small amount of fat and water on top of the range—is a good way to prepare snap beans, cab bage, carrots, corn, spinach, and sum- mer squash. See cooking guide below for length of time to cook and amounts of vegetable and other ingredients needed for six servings (Vs cup each), Directions for panning 1 ; • Shred or slice vegetable. • Heat fat (butter, margarine, or drippings) in heavy fry pan over moderate heat. • .Acid vegetable and sprinkle with salt. • Add/ water and cover pan to hold in steam. • Cook over low heat until veg- etable is tender; stir occasionally to prevent sticking. VARIATIONS Add. finely chopped onion or onion juice before cooking. Or add bits of crumbled crisp bacon or diced ham to cooked vegetable. Creaming and Scalloping Start with any cooked vegetable or combination of two or more vegetables that go well together. Besides the popular peas-and-car- rots team, you can combine: Cauli- flower and pea®, green beans and corn, lima beans and carrots, as- paragus and celery, carrots and onions, and brussels sprouts and celery, Creamed vegetables 6* servings, y% cup each Add 3 cups cooked, drained vegetables to 1 cup hot white sauce (p. 16) ; heat to serving temperature. Scalloped vegetables 6 servings, i/2 C ^P wch Preheat oven to $50° F. (mod- erate) . Grease 1-quart casserole. Combine 3 cups cooked, drained Guide for Cooking Panned Vegetables 6 servings (y% cup each) Amount of— Vegetable Vegetable Fat Salt Water Quarts Beans, snap (green or wax), sliced in 1-Inch pieces . _ _ — _ _ 1 Cabbage, finely shredded- 1 Carrots, thinly sliced 1 Corn, cut .__. . 1 Spinach, finely shredded-- 3 Summer squash, thinly sliced 1 Table- Tea- spoons spoons 1% 2 1% 2 Cooking time % cup 3 tablespoons 3 tablespoons % cup Minutes 20 to 25. 6 to 8. 10. 15 to 18. 6 to 3. 3 tablespoons 12 to 15. 11 vegetables and l 1 /^ cops medium white sauce (standard or low-fat recipe, p. 18) in casserole, Top with 3 tablespoons fine dry breadcrumbs (mixed with 2 tea- spoons melted butter or marga- rine). Bake 25 to 30 minutes. For a special touch of flavor in scalloped vegetables, try one of the following: • Add a pinch of an herb—- marjoram,, thyme, or oregano to white sauce before combining with vegetables. • Alternate layers of vegetables and sauce, • Sprinkle between layers with grated cheese, finely chopped onion or parsley, or cooked mush- rooms. « Use crushed ready-to-eat ce- real in place of breadcrumbs on top. Glazing lot* i>n> ^ '/< » tni l ''"- 1 f - are delicious \\ \\ i i c n glazed. To prepare, cut the cooked vegetable into strips or large pieces. For six servings (1/2 cup each) you'll need about 8 cups cut cooked vegetable,, Blend 2 tablespoons butter or margarine with -V4 cup packed brown sugar and 1 tablespoon water in a heavy frypan over low heat, Add 3 cups cooked vegetable. Cook over low heat, turning vegetables several times until sirup is very thick and vegetables are well coated—takes from 5 to 10 minutes. Keep heat low to pre- vent scorching, VARIATIONS Substitute frozen orange juice concentrate for water. Or use honey or maple sirup instead of brown sugar and omit water. COOKING FROZEN VEGETABLES Frozen vegetables may be pre- pared by boiling in a small amount of water, or you can cook them in a moderate oven while you are baking other foods. Cooked frozen vegetables are seasoned and served like fresh vegetables. If you like, you can cream or scallop them or add them to souffles, soups, or salads. . - Boiling Thawing before cooking is not necessary for most frozen vege- tables. Leafy vegetables, how- ever, cook more evenly if thawed just enough to separate the leaves before you put them in boiling water. It is a good idea to par- tially thaw corn on the cob before cooking it so that the' cob will be heated through by the time the corn is cooked. Cook home-frozen vegetables as follows: • Bring lightly salted water to a boil in a covered saucepan. The amount of water varies with kind of vegetable and size of package. For most vegetables, */£ cup of water is enough for a pint pack- 12 Boiling Guide for Home Frozen Vegetables Vegetable A spa r agu s , who! e Beans, lima Beans, snap (green or wax), cut Broccoli spears Brussels sprouts Carrots : Slices . Strips Cauliflower _ _ _ _.. Corn : Whole kerne! „_ On cob . . Kale . _ _ . Okra, whole Peas Spinach Squash, summer, sliced Cooking time after water returns to boil Minutes 8 to 10' 12 to 14 .. ? to 9 6 to 8 10 to 12 . . 6 to 8 7 to 9 2 to 6 - 7 to 9 4 to 8 — 8 to 10 6 to 8 8 to 10 2 to 6 6 to 8 Approximate amount of frozen vege- table for six servings ( l /2 cup each) Qunees 24 13 16 22 20 18 18 20 20 82 25 18 18 25 22 Use enough water to cover for corn-on-the-cob. • Put frozen vegetable Into boiling water, cover pan, and bring quickly back to a boil. To insure uniform cooking, it may be- necessary to separate pieces with a fork. • When water returns to boil- ing, reduce heat and start to count time (see boiling guide above). To cook commercially frozen 'vegetables, follow package direc- tions. Baking Partially defrost vegetables to separate the pieces. Spread vege- tables in a greased casserole, add. seasonings as desired, and cover. Bake until just tender. At 350° F. (moderate oven) most vegetables require approxi- mately 45 minutes. Cooking time varies with the size of pieces and how much they were thawed be- fore baking. HEATING CANNED VEGETABLES Commercially canned vegeta- bles need reheating only. Cook gently just until heated through. Since some vitamins and minerals 13 are in the cooking liquid, serve the cooking* liquid with the vege- table whenever practicable, or use It in sauces, soups,, or gravies. Heat home-canned vegetables the same way If you are sure they have been processed correctly • at the recommended temperature,, If you. are not absolutely sure, bring vegetables to a rolling boil in the liquid, then: cover and boll for at least 10 minutes. Boil spinach and corn 20 minutes. Do not use canned vegetables that show any sign of spoilage— bulging can ends, leakage, spurt- ing liquid, off-odor, or mold. Do' not even taste them. Destroy out of reach of children and pets. COOKING DRIED VEGETABLES Dehydrated Vegetables Some of the newer dried vege- table products are quickly and easily prepared. Dehydrated po- tato products, for example, take less time than comparable prod- ucts made from fresh potatoes. Dehydrated onions may be recon- stituted with water, or added without reconstitution to -foods high In liquid. For best results with any quick- cooking vegetable product, follow package directions carefully. Dry Beans and Whole Peas Soaking,—Dry beans and whole peas require soaking before cook- ing, Use the amount of water rec- ommended for the vegetable in the boiling guide, on page 15. Boil beans and peas 2 minutes, remove from heat, soak. 1 hour, and then cook. Or soak overnight after the 2-minute boil, and then cook, Long cooking times for beans can be shortened by adding small amounts of baking soda to water at beginning of soaking periods. If tap water is of medium hard- ness, add, % teaspoon soda to the water for each cup of dry beans to reduce cooking time about one- fourth, Measure soda exactly:; ex- cessive soda affects flavor and nutritive value of beans, Boiling.—Cook in soaking wa- ter; add 1 teaspoon salt for each cup of the dry vegetable, To reduce foaming during cook- ing, add 1 tablespoon meat drip- pings or other fat for. each cup of dry beans or whole peas. Boil gently, uncovered, for a few minutes until foaming has decreased. Then cover and boil gently until tender. See boiling guide (p. 15) for approximate boiling time. • Pressure cooking.—-Most dry beans and whole peas can be fully cooked in a pressure cooker in less than 30 minutes after soaking; This length of time allows pres- sure to rise and fall slowly and cooks these vegetables evenly without breaking the skins, Follow these directions for soaking and pressure cooking dry beans and whole peas: * Add 2 cups water for each cup of beans or peas, boil 2 min - utes, and soak 1 hour before cook- ing. 14 * Fill pressure cooker no more than one-third full of food and water. If cooker is too full, food may clog vent tube and cause an explosion. * Add 1 tablespoon fat to re- duce foaming 1 , and 1 teaspoon salt per cup of dry bearss or peas, * Put lid on pressure cooker,. Follow manufacturer's directions for exhausting" cooker and brk\\f • ing pressure up to 1.5 pounds, © Cook vegetables at 15 pounds pressure as follows: 3 minutes — Great Northern beans, kidney beans, large lima beans, and whole peas. 5 minutes - •• black beans and cranberry beans. 5 to 10 minutes—navy (pea) beans, 10 minutes—pinto beans, * Remove cooker from heat. Let pressure drop gradually. Yield of cooked vegetable will be the same as for boiled vege- table,. Lentils Lentlih nniy be cooked without V M « te.v^jniHt ,-' iR Ic* the ujok- • 41 fjr \\v^ttv f oi ?adi '*up of lentils. Cover, boil gently until done, See ty iling gyp 1° below, Spilt Peas Soaking. —-Soaking split peas helps retain, their shape, Follow the boiling guide below for amount of water to use, Boil for 2 minutes. Then soak */2 hour. Split peas used In soup do not need to be soaked before cooking. Boiling, —Add. % teaspoon salt for each cop of split peas, cover, and boil gently without stirring: Boiling Guide for Dry Beans, Peas, and Lentils 1 Vegetable (1 c u p ) Amount Approximate of water boiling time Black beans ., _. __ Blackeye beans (blackey 1 p<Ld,~, Cranberry beans _ _ _ _ Great Northern beans _ - Kidney beans _ _ _ Lenti 1 s _ - Lima beans, large Lima beans, smal 1 _- _- - Navy (pea) beans Peas, whole .__ - _ - _ - _ Pinto beans - .,.,. Soybeans _ _ _ _. . Split peas _ Cups 3 2% 3 2V 2 3 2 3 4 2 Yield Hours 2 _..._ 14 2 1 to l J /£ . 2 t,[, Cups 2 2% 2 2% 2% 2 2V2 2% 2% 2% 2% : See soaking; directions TUT iinrt of vepetfiblo b c f o r v cool- in/?. for the time recommended in the guide. Baking,,—You can bake split peas after soaking, Add % tea- spoon salt for each cup of peas. Place in baking dish, cover, and bake at 350° P. (Moderate oven) . for 35 minutes, NOTE: Pressure cooking Is'not advised for split peas because they may splatter and clog* the cooker vent. Tips Cooked dry beans, peas ? and lentils may be seasoned and eaten without further preparation, or they may be baked or combined with other foods. If acid Ingredients like toma- toes, catsup, or vinegar are in- cluded in the recipe, add them after the vegetables are tender. Acids prevent 'beans and peas from softening. SEASONINGS AND SAUCES Spices and Herbs Discover how spices and herbs can lift humdrum vegetable dishes out of the ordinary. For suggested ways to successfully combine veg- etables with spices and herbs, see page. 17. Spices and herbs must be used sparingly or they overpower, rather than enhance, the natural flavor of vegetables. One-fourth to 1/2 teaspoon, of most dried spices and herbs' is enough for 2 cups of vegetable. The term, "spices," as generally used, includes the herbs as well as true spices, Herbs are leaves and sometimes the flowers of aromatic plants grown, in the Temperate Zone; spices come from aromatic plants grown in the Tropics, r3ried herbs are more concen- trated than fresh herbs, Use about i/i teaspoon of a dried herb for 2 cups of Vegetable and add it at beginning of cooking period. With fresh herbs, increase to about % to 1 teaspoon for 2 cups of vege- table, 'Chop herbs very fine to allow some of the flavoring oils to escape. Heat chopped herbs in melted butter and add to vege- table after it has been cooked. Sauces In Variety It's simple to make sauces that add variety and distinction to veg- etable dishes. Often the right sauce gives contrast in color, fla- vor, and texture. From a basic white sauce you can concoct many pleasing sauces to serve over cooked vegetables or in scalloped vegetables. Thin white sauce is usually pre- ferred with starchy vegetables like peas or lima beans; medium white sauce with other vegeta- bles. How to make white sayce For a smooth white sauce, blend the flour with fat or cold liquid; then combine with remaining liquid, stirring .constantly over low heat until thickened. For amounts of ingredients, see table on page 18. Give Vegetables a Gourmet Touch With SPICES AND HERBS VegetaBIe Spice or herb 1 Asparagus Mustard seed> sesame seed, or tarragon. Beans, lima Marjoram, oregano, sage, savory, tarragon, or thyme. Beans, snap Basil, dill, marjoram, mint, mustard seed, ore- gano,, savory, tarragon, or thyme, Beets Allspice, bay leaves, caraway seed, cloves, dill, ginger, mustard seed, savory, or thyme, Broccoli Caraway seed, dill, mustard seed, or tarragon, Brussels sprouts Basil, caraway seed, dill, mustard seed, sage, or thyme. Cabbage Caraway seed, celery seed, dill, mint, mustard seed, nutmeg, savory, or tarragon. Carrots Allspice, bay leaves, caraway seed, dill, fennel, ginger, mace, marjoram, .mint, nutmeg, or thyme. Cauliflower Caraway seed, celery salt, dill, mace, or tarragon. Cucumbers Basil, dill, mint, or tarragon. Eggplant Marjoram or oregano. Onions Caraway seed, mustard seed, nutmeg, oregano, sage, or thyme. Peas Basil, dill, marjoram, mint, oregano, poppy seed, rosemary, sage, or savory. Potatoes Basil, bay leaves, caraway seed, celery seed, dill, chives, mustard seed, oregano, poppy seed, or thyme. Salad greens Basil, chives, dill, or tarragon. Spinach Basil, mace, marjoram, nutmeg, or oregano. Squash Allspice, basil, cinnamon, cloves, fennel, ginger, mustard seed, nutmeg, or rosemary. Sweetpotatoes Allspice, cardamom, cinnamon, cloves, or nutmeg,, Tomatoes _. Basil, bay leaves, celery seed, oregano, sage, sesame seed, tarragon, or thyme. 1 Pepper and parsley may be added to any of the above vegetables. Curry powder is good with creamed vegetables. 17 Fat may be • omitted if white sauce is to be used, in cream soups, casseroles, or other recipes where fat is not needed for 'flavor or texture, Variations of white sauce Certain vegetables are en- hanced by special sauces. The following variations of white sauce taste particularly good with the vegetables mentioned. Cheese sauce (asparagus, broc- coli, cabbage, cauliflower, pota- toes, and summer squash), Cook 1 cup of thin or medium white sauce,. Remove sauce from heat; stir in 1 cup shredded Cheddar cheese. Blend well. Mock hollandaise so/uee (aspar- agus and broccoli). Make 1 cup of medium white sauce. Beat 2 egg yolks, stir a little hot white sauce into them, and stir mixture into rest of sauce. Stir in 2 table- spoons butter or margarine. Cook over hot water about 1 minute. Remove from heat and, stir in 1 tablespoon lemon juice,, Serve at once, NOTE: In this t -ecipe use only clean eggs with no cracks in shell. Mushroom sauce (asparagus, green, beans, and peas),, Use pro- portions of fat and flour for 1 cup of medium white sauce,, Cook 1 cup small whole or sliced fresh or canned mushrooms in fat. Add flour. Use liquid from canned mushrooms to replace part of milk. Onion or celei y sauce (carrots,, green beans, and peas),,. Use pro- portions of fat and flour for I cup of thin,, white sauce. Cook */2 cup finely chopped onion or celery in the fat until tender, stir in flour and, salt, and slowly blend, in liquid. Cook over low heat stirring constantly until thickened, Add 1 teaspoon Worcestershire sauce before serving; for 1 of \\Vht1t Settee Ingredients Measure Thin sauce Standard Low-fat 1 Vegetable liquid may be used in place of par 11 a Use skim milk or reconstituted nonfat dry m Butter or other fat 1 tablespoon 2 teaspoons All-purpose flour ... 1 tablespoon,. . 1 tablespooi Salt _..._ *4 teaspoon l ,i teaspoon _ Milk 1 cup 1 1 cup 1 2 . . _ Calories In 1 cup white sauce _ 290 _. , 180 _ _ _ . IV!f'diuni s iiirp F mv-fat 1 t^blespf»oP f i lea spoon. 1 cup. 1 ? 18 LIVELY LEFTOVERS A bit of imagination can trans- form leftover vegetables into new, interesting 1 dishes. Try cold left- over vegetables In egg, meat,, gelatin, or tossed green salads. Add them to soups or casseroles. Or combine yesterday's corn or snap beans with today's lima beans. Actually, you can use leftover vegetables in any recipe that calls for cooked vegetables. Cream- scallop—glaze—or fry them as you would freshly cooked vegeta- bles, or puree them to make cream soups. Tomatoes add extra juiciness and flavor to meat loaves and ground meat patties. Dry beans • extend meat proteins in money- saving combination dishes. And most families enjoy hearty vege- table soups and meat and vege- table stews. RECIPES Besides Its accustomed place on the family dinner plate, the versa- tile vegetable appears in main dishes, soups, and salads. The recipes that follow feature vege- tables in each of these categories. Because more and more persons are calorie conscious, ways of re- ducing" calorie value are sug- gested for some of the recipes. Calorie values per serving are given for all recipes. Most vegetables served alone contain few calories, but added ingredients often boost the calorie content. Those who are watching cal- ories may want to use low-fat white sauce in place of standard sauce (see p. 18). Substantial savings In calories can come from use of low-calorie salad dressings in place of regular dressing. Other ways to cut down calories in veg- etable dishes are to use skim milk or reconstituted nonfat dry milk in place of whole milk and to re- duce slightly the amount of fat used mainly for flavor. Vegetable Dishes Diily carrots and beans 6 servings, i/£ cup each Water ..................... % cup Sugar ..................... 1 teaspoon Salt !6 teaspoon Dill seed . . . . . . . . . . . . . . . . . . . !/i teaspoon Green snap beans, fresh . . . . . . 1 /2 pound Carrots, medium-size 4 Italian dressing ¥4 cup Combine, water, sugar, salt, and dill seed in a saucepan, bring to boiling. Wash and trim green beans; leave whole. Add to boiling water. Simmer 5 minutes. Cut carrots into thin strips, 2 to 3 inches long. Add to green beans. Boil until both vegetables are tender and liquid is almost evapo- rated—about 10 minutes. 19  Add Italian dressing and toss to mix well. Serve hot, or chill and use in tossed vegetable salads. Calories per serving.—About 80. For fewer calories, use low- calorie Italian dressing. About 30 calories per serving. Orange-honeyed acorn squash 6 servings, '/a squash each Acorn squoih 3 imoll Orange juice frozen concen- trate 2 tableipooni Honey !4 cup Salt 1 teaspoon Butter or margarine 2 tableipooni Nutmeg, if desired !i teaspoon Preheat oven to 400° F. (hot). Cut squash in half. Remove seeds. Place squash halves in a shallow baking pan. Combine orange juice concen- trate, honey, and salt. Mix well. Put some of the orange-honey mixture into each squash cavity. Add 1 teaspoon fat to each squash half. Sprinkle with nut- meg, if desired. Cover pan tightly with alumi- num foil to keep steam in and speed cooking. Bake 30 minutes. Remove foil and continue bak- ing 30 minutes more, or until squash is tender. Calories per serving.—About 160. •N-S1620 If you like vegetables with zippy flavor, you'll enjoy menicon panned corn (left) and dilly carrots and beans (right). 20 Mexican panned corn 6" servings, ife CU P Bacon . . . . . . . . . . . . . ..... . , . . 3 slices Bacon drippings . . . . . . . . . . . . . 1 tablespoon Onion, chopped . . . . . . . . . . . . . % cup Corn, drained, vacuum packed,, 2 cans, 12 ounces each Green pepper, finely chopped . % cup Olives, stuffed green,, chopped. , 14 cup Salt . . . . . . . . . . . . . . . . ..... . . . I teaspoon Fry bacon until crisp. Drain, on paper. Cook onion in bacon drippings just until tender,, Add corn, green pepper, olives, an.fl salt. Heat through, stirring- con™ stantly. Crumble bacon over corn. Calories per serving.— About Vegetable medley 6 servings, ^fe cup each Turnips, diced .............. 2 cups Carrots, sliced or diced ....... 1 cup Water . . . . . . . . . . . . . . . . . . . . . Vfc cup Salt . . . . . . . . . . . . . . . . . . . . . . . Vi teaspoon Green peas, fresh . . . . . . . . . . . 1 cup Buffer or margarine . . . . . . . . . 2 tablespoons Salt . . . . . . . . . . . . . . . . . . . . . . . !4 teaspoon Pepper . . . . . . . . . . . . . . . . . . . . Vs teaspoon Cook turnips and carrots for 10 minutes in boiling water with 1/2 teaspoon salt added. Add. peas arid cook until they are tender, about 5 to 7 minutes. Drain. Season with butter or marga- rine, salt, and pepper.. NOTE: Frozen peas can be "used in place of fresh peas. Add loose frozen peas when the other vege- tables are nearly tender and cook only until peas are tender. Calories per serving, — About 75. Eggplant-tomato casserole 6 servings, % cup each Onion, chopped . . . ..... . . . . . 1 large Eggplants,, peeled and diced . , 2 small Butter or margarine . . . . . . . . . !4 cup Tomatoes, drained . . . . . . . . . . . 28-ounce can Salt . . . . ..... . . . . . . . . . . . . . . 1 teaspoon Pepper . . . . . . . . . . . . . . . . . . . . 14 teaspoon Corn flake crumbs . . . . . . . . . . . !4 cup Preheat oven to 350° F. (mod- erate) . Cook onion and eggplant in fat until golden brown. Add. tomatoes, salt, and pepper. Mix thoroughly,, Pour into casserole and. top with the crumbs. Bake 30 minutes. Calories per serving,— About Summer squash bake 6 servings, % cup each. Summer squash, sliced . . . . . . . . 1 quart Water . . . . . . . . . . . . . . . . . . . . . ¥2 cup Salt ..... . . . . . . . . . . . . . . . . . . . 1 teaspoon Medium white sauce . . . . . . . . . 1 cup Eggs,, beaten . . . . . . . . . . . . . . . . 2 Process Cheddar cheese,, shredded . . . . . . . . . . . . . . . . . Vfc cup Breadcrumbs . . . . . . . . . . . . . . . . !/2 cup Preheat oven to 350° F. (mod- erate), Grease a life-quart casserole. Cook squash in boiling, salted water for 5 minutes. Drain and use vegetable liquid to make the white sauce, 21 Make standard white sauce ac- cording to directions on page 16. Mix squash with white sauce and eggs. Place mixture in casserole. Sprinkle cheese and crumbs over the top. Bake for 25 minutes. Calories per serving.—About 185. Quick candied sweetpotatoes 6 servings Brown sugar . , . . „ , !/2 cup, packed Sirup from sweetpotatoes . . . . . Vz cup Salt Vi teaspoon Cinnamon . . . Dash Butter or margarine 2 tablespoons Sweetpotatoes, drained . . . . . . . 23-ounce can Combine all ingredients except sweetpotatoes. Cook over low heat for 5 min- utes. Add sweetpotatoes and cook 15 to 20 minutes, turning occasion- ally. Calories per serving.—About 220. Wilted spinach 6 servings, % cup each Bacon, cut in 16-inch pieces . . . . 3 slices Flour . 2 tablespoons Sugar ..................... 1 tablespoon Salt , 1 teaspoon Bacon drippings 2 tablespoons Water % cup Vinegar % cup Spinach, raw, coarsely chopped. 1 quart Fry bacon pieces until crisp. Drain bacon and save drip- pings. Blend flour, sugar, salt, and 2 tablespoons bacon drippings. Stir in water and vinegar and cook until thickened, stirring con- stantly. Pour hot dressing over spinach. Add bacon. Toss to mix* NOTE: Half of a 10-ounce pack- age of trimmed fresh spinach may be used, Calories per serving.—About 95. Chinese-style cauliflower 6 servings, % cup each Cauliflower florets,, thinly sliced, I head Salt . . .• 1 teaspoon Water, hot . . . , . . . . . . , . , , , , , . "A cup Butter or margarine . . . . . . . . . . 2 tablespoons Cream . . . . . . . . . . . . . . . . . . . . . 2 tablespoons Chives or parsley, cut-up . . . . . . As desired Place cauliflower in 'heavy pan, sprinkle with salt, a n d ' add. hot water. Cook covered about 5 minutes or until slightly crisp. Add fat and cream. Heat for 1 or 2 minutes longer. Garnish with cut-up chives or parsley. Calories per serving .— 50. Cabbage cooked in milk 6 servings, i/i &u>P each each Cabbage, shredded .......... 1 quart Milk . . . . . . . . . . . . . . . . . . . . . . . IVicups Flour . . . . . . . . . . . . . . . . .. . .. , 2 tablespoons Fat, melted . . 2 tablespoons Salt . . . . . . . . . . . . . . . . . . . . . . . . 1 teaspoon Pepper .................... Dash 22 Add. cabbag-e to milk and sim mer for 2 minutes. Mix the flour and fat and add a little of the hot milk. Stir into cabbage and, cook for 8 or 4 minutes until thickened, stirring constantly. Season with salt and pepper, Calories per serving.—About 95, Beets with orange sauce 8 servings, ^,4 cup each Sugar „ „ . . , , , . . , , , . , „ , ,«, , .. , !4 cup Salt . . . , , , . . „ . . , , „ . , „ . , . . , . ; ;4 teaspoon Corrsstorch . , , „ , ,. ,, „ . „ , „ » , . , 2 tablespoons Orange juice . . . . . . . . . . . , , , . "!4 cup Lemon juice . . . . . . , . ., „ , 2 tablespoons Butter or margarine , . , „ , „ , , . 1 tablespoon Beefs,, cooked or canned, sliced,, drained . . . . . . . . . . . . . . . . . . 3 cups "Mix ju i T i f 4 f n; n> cuxh «k unt * h J f kt ii ^c I F , i m i v e ^10 i hi U i i u i i < J U T i <iU i 1 1 1 H i III L '!> H* i & i «jt i M*ri' lom* JL^I *>t>n tiiy --Abuul Chinese-style mushrooms 6 servings, y$ cup each Mushrooms, fresh » , „ . . , . „ 1 pound Vegetable oil . . . . . . „ . , ,. , ,. , , , 2 Tablespoons Soy sauce . ., , . . . ., , , „ , . . , . „ , 2 tablespoons Wafer . . . . . . . . , . , . , . , , . . : . . 2 tablespoons Sugar „ , , , . . „ „ . , „ , „ „ , , „ , , « , „ „ „ ,,, 1 teaspoon Cornsfarch ,. . , . .„, „ „ , . , .., „ . „ , „ 1 tablespoon Wash mushrooms and cut into thin slices. Cook mushrooms in hot oil In frypan for 3 minutes, stirring as needed. Combine other Ingredients and stir into mushrooms. Cook 2 minutes or until sauce is clear. Calories per serving.—-About 70. Potato patties 6 servings, 2 patties each Potatoes, raw, shredded . . . . . . 2 cups Egg, beaten . . . . . . . . . . . . . . , , * 1 Onion, grated . . . . . . . . . . . . . . 2 tablespoons F;our , , „ „ , , , , , "I tablespoon Salt . . - , . . « . . . . . . . . . . . . „ , , . „ V"2 teaspoon Fat or oil . . . . . . ,. . . . . . „ .. . , . .. 2 tablespoons Mix shredded potatoes with egg, onion, flour, and salt. ' Drop from tablespoon into hot fat m fi vpaii Fiy jin b r t h -idt ^ unt 1 ! crisp. f V? ' ( ) ' ' £ ( s pi )> s ( 2 T inn. About Luncheon or Supper Main Leslies Potato-cheese btike 6 servings, 1. cup each Onion, 'Finely chopped Vz smcili Eggs,, beater? . . . . . . . . . . . . . . . 3 Milk . . . . . . . . . . . . . . . . . . . . . . % cup Mashed potatoes, seasoned . „ , . 3 cups Process Cheddar cheese, coarsely shredded . . . . . . . . . . . . . . . . . 2 cups Preheat oven to 375° F\\ (mod- erate), Mix all ingredients. Pour into baking pan. Bake 50 minutes or until the blade of a knife inserted in the center comes out clean. Serve at once,, Calories per serving,—-About 295. MENU SUGGESTION Serve with tuna-stuffed tomato salad. Have fruit pie for dessert. Spinach souffle 6' servings, 1 cup each Spinach,, frozen, chopped . . . . . 10-ounce package Butter or margarine . . . . . . . . . 14 cup Fiour, unsifted . . . . . . . . . . . . . . % cup Milk . . . » I c u p Salt . . . . . . . . . . . . . . . . . . . . . . . 1 teaspoon Pepper . . . . . . . . . . . . . . . . . . . . VB teaspoon Process Cheddar cheese, shredded . . . . . . . . . . . . . . . . . 1 cup Egg yolks, beaten slightly . . . . . 4 Cream of tartar . . . . . . . . . . . . . '/a teaspoon £99 whites . . . . . . . . . . . . . 4 Preheat oven to 375° F. (mod- erate). Grease a 2-quart casserole, Thaw frozen spinach. Melt fat and stir in flour. Add milk, salt and pepper. Cook, stirring" constantly, until thickened. Add cheese and cook until melted,, Stir a little of the hot mixture into egg yolks; then stir yolks into rest of hot mixture and cook 1 minute longer. Add spinach and stir, Add cjeam of tartar to egg whites and beat until stiff -but not dry. Fold egg whites into spinach mixture. Pour into greased baking 1 dish and, bake for 30 minutes or until done. Souffle is done when a knife in- serted in center comes out clean. Calories per serving.— About 250. MENU SUGGESTION Serve with cold sliced roast beef and, tomato wedges on lettuce. Have fruit cup for dessert. Baked beans 8 servings, % cup each Dry navy (pea) beans ........ 2 cups Water ....... ..... ......... 6 cups Salt . . . . . . . . . . . . . . . . . . . . . . . 1 teaspoon Salt pork,, cut in pieces . . . . . . . 14 pound Molasses ................... V* cup Dry mustard ..... ........... % teaspoon Soak dry beans in water as di- rected on page 14. Add salt. Simmer beans 45 minutes in soaking water. Add salt pork. Boil gently 30 to 45 minutes longer, or until beans are tender. Preheat oven to 350° P. (mod- erate) . Mix molasses and mustard. Stir mixture into beans. Put beans into a beanpot or 2- quart casserole. Bake 1 hour or until tender and lightly browned on top. Check beanpot from time to time and add a little hot water if beans seem Calo-ries per serving.— About 405. NOTE; Dry soybeans may be used In place of navy beans. Cook 24 soybeans until tender before bak- ing them. Bake the beans in a covered casserole for 2 hours, re- moving the cover the last 30 min- utes to brown the top. About 460 calories per serving. VARIATIONS • Place a peeled onion in the bottom of the beanpot or stir y% cup chopped onion into the beans before baking. About 410 cal- ories per serving. • Add 14 cup catsup, 1 table- spoon. Worcestershire sauce, and y% teaspoon ginger. About 415 calories per serving. • Use brown sugar or maple sirup in place of molasses. About 405 calories per serving. MENU SUGGESTION Serve with Harvard beets, Bos- ton brown bread, and corn relish. Have blueberries and a cookie for dessert. Chili beanburgers 6 sandwiches Onion, chopped . . . . . . . . . . . . . Garlic ..................... Fat or oil . . . . . . . . . . . . . . . . . . Kidney beans, canned, drained. Ground beef . . . . . . . . . . . . . . . . Egg, beaten ....... ......... SaSf ........... . ..... ...... Chili powder ...... ..... ..... Catsup .................... Worcestershire sauce .... Hamburger rolls, toasted Process Cheddar cheese .. Preheat oven to 350° erate). 2 tablespoons 1 Vfc cloves 4 teaspoons 114 cups % pound 1 V/2 teaspoons 1 teaspoon I Vfe table- spoons 3 /4 teaspoon 6 6 1 -ounce slices F. (mod- Brown onion and garlic lightly in the fat. Remove garlic. Combine browned onion, beans, beef, egg, salt, chili powder, catsup, and Worcestershire sauce; mix well. Divide mixture into six patties and place in shallow baking pan. Bake until well done, about 30 minutes, Reduce oven temperature to 300° F. (slow). Place patties on lower halves of toasted rolls. Top each patty with a slice of cheese and cover with top of roll. Heat just until the cheese melts, Serve immediately. NOTE: Canned soybeans may be used in place of canned kidney beans. Calories per serving.—About 390. MENU SUGGESTION Serve with potato chips, celery and carrot strips, and baked apples. Lima bean casserole 6 servings, % cup each Milk . . . . . & cup Cheese soup, condensed ...... lOVi-ounce can Celery, diced .... 1 cup Parsley, finely chopped . . . . . . . !4 cup Fordhook or baby lima beans, frozen,, cooked 10-ounc© package French fried onion rings ...... 3Mz-ounce can Preheat oven to 350° F. (mod- erate) , Grease a iy%-quart casserole. Blend milk and soup. Add celery, parsley^ and lima beans. Place mixture in casserole. Top with onion rings. Bake 45 minutes., Calories per 'Serving.—About 155, MENU SUGGESTION S-erve with cold sliced ham and vegetable relishes. Have layer cake for dessert. Quick-stuffed green peppers 6* servings, y% pepper each Green peppers . . . . . . . . . . . . . . 3 large Boiling water . . . . . . . . . . . . . . . To cover peppers Onion, chopped , , . % cup Butter or margarine . . . . . . . . . ' . 2 tablespoons Horseradish, prepared /. , . . . . . 1 tablespoon • Corned-beef hash ............ 2 cans, 16 ounces each Wafer , ? cup Preheat oven to 375° F. (mod- erate), Cut peppers in half. Remove seeds, Cook for 10 minutes in boiling water. Drain. Cook onion in the fat just until tender. Stir in the horseradish. Mix with the hash, Fill pepper halves with the hash mixture. Place peppers in baking dish. Pour in 1 cup of water and bake for SO minutes, Calories per serving,'-—About 830, MENU SUGGESTION Serve with orange, banana, and walnut salad. Have Boston, cream pie for dessert. Soups and Chowders Split pea soyp with franks 6 servings, 1 cup each Dry split peas . ..... ........ VAt cups Onion,, chopped . . . . . . . . . . . . . V2 cup Salt , , 1 teaspoon Pepper .................... Va teaspoon Water 5 cups Frankfurters, finely chopped . , , MK pound Buffer or margarine . . . . . . . . . 1 tablespoon Simmer peas, onion, salt, and pepper in water 20 to SO minutes until peas are tender. Lightly brown the frankfurters in fat in a frypan; add to soup. Simmer 5 minutes longer to blend flavors. Calories per serving.—About 315. MENU SUGGESTION Serve with tossed vegetable salad and hot french bread. Have peach cobbler for dessert, Potato soyp 6 servings, 1 cup each Onion, chopped . . . . . . . . . . . . . 1 large Butter or margarine . . . . . . . . . 2 tablespoons Potatoes, cut in small pieces , ., 5 large Water ..................... 1 cup Milk .. . 3 cups Salt , 2 teaspoons Pepper . , . . . . . , , . . . . . „ . , „ . . . To tasto Cook onion in fat until tender. Add potatoes and water. 26  Boil gently, covered, for 15 minutes, or until potatoes are tender. Mash potatoes. Add milk and seasonings. Heat slowly to serving tempera- ture, stirring occasionally to pre- vent sticking. Calories per serving.—About 200. Bean chowder 6 servings, % cup each Dry navy (pea) beam % cup Water 4 cups Salt 1 Vi teaspoons Potato, diced 3 < cup Onion, chopped Vt cup Flour 1 Vi teaspoons Butter, margarine, or drippings. 1 tablespoon Tomatoes, canned % cup Green pepper, finely chopped. . 16 cup Milk 114 cups Soak beans in water as directed on page 14. Add salt. Boil, covered, until almost done, about 1 hour. Add potato and onion; cook 30 minutes more. Mix flour with the fat. Stir into bean mixture. Add tomatoes and green pepper. Cook over low heat 10 minutes, stirring constantly until thick- ened, then occasionally to avoid scorching. Stir in the milk. Heat to serving temperature. Calories per serving.—About 170. MENU SUGGESTION Serve with apple and celery salad; have baked custard for dessert. Bean chowder—delectable and hearty on a cold winter day. BN-21623 27 i Chicken gumbo 6' servings, 1 cup each Tomatoes, canned .... ........ ¥2 cup Celery, thinly sliced . . . . . . . . . . ¥2 cup Green pepper, thinly sliced ... ¥2 cup Onion, thinly sliced .....;,... ¥2 cup Parsley, finely chopped . . . . . . . 1 tablespoon Chicken bouillon cubes ..... , . . 4 Chicken broth . . . . . . . ...... . . 4 cups Chicken, cooked, diced ....... 2 cups Okra, frozen, cut-up ........... 10-ounce package Rice, cooked . . . . . . . . . . . . . . . . ¥2 cup Corn, cooked . ..... ......... ¥2 cup Add tomatoes, celery, green pepper, onion, parsley, and bouil- lon cubes to chicken broth. Simmer 24 minutes or until vegetables are tender. Add chicken and okra and cook for 6 minutes longer. Add rice and corn, Heat and serve. Calories per serving.— About 155. Quick french onion soup 6 servings, . 1/2 cup each Bread cubes . . . . . . . ..... . . . . 1 cup Onions, thinly sliced .......... 2 cups Fat or oil ... ...... ... ...... 2 tablespoons Boiling water . . . . . ......... . 3 cups Beef bouillon cubes . . . . . . . . . . 4 Butter or margarine, melted... 1 tablespoon Parmesan or blue cheese, grated 2 tablespoons Toast bread cubes in a 325° F. oven (slow) until they are com- pletely dried out and lightly browned. Brown onions lightly in fat. Combine boiling water and bouillon cubes in a 2-quart sauce- pan, Add onions. Simmer, covered, until onions are tender, about 15 minutes. Toss toasted bread cubes with fat and cheese and sprinkle on top of soup just before serving. Calories per serving,—About 90. EASY METHOD Use 1/2 cup instant minced onion instead of fresh onions; increase water to 4 cups* Instant onion can be browned without fat. Salads Vegetable salads may be a col- orful combination, of several raw vegetables-—a mixture of raw and cooked or canned, vegetables—or a teaming up of vegetables and fruits. You can make a hearty main dish salad by adding cubes or julienne strips of cooked meat or poultry to a vegetable salad. Flaked cooked or canned fish gently mixed with vegetables in a salad can also be a main dish in the meal. Vary your salads by using different greens—icebfirg, bibb, or leaf lettuce—romaine, endive, escarole, spinach, water- cress, Chinese cabbage, or celery tops. To make attractive tossed sal- ads, tear greens into pieces large enough to give body to salad, but small enough to eat easily. Drain greens after washing to prevent sogginess. Add tomatoes at last minute—they tend to thin the salad dressing. 28  Spinach-orange-avocado salad 6 servings, 1 cup each Spinach, fresh, trimmed, washed, torn in small pieces 1 quart Mandarin orange sections, canned, drained 2 cans, 11 ounces each Avocado, diced 1 cup French dressing 14 cup Combine all ingredients; toss lightly. Chill. Serve within an hour or two. NOTE : Half of a 10-ounce pack- age of trimmed fresh spinach may be used. Calories per serving.—About 130. For fewer calories, use low- calorie french dressing. About 90 calories per serving. Mixed vegetable salad 6 servings, l /z cup each Mixed vegetables, frozen 10-ounce package Celery, thinly sliced % cup Green pepper, diced V* cup Sweet pickle, finely chopped . . ' < cup Cucumber, diced V* cup Onion, finely chopped 1 tablespoon French dressing */t cup lettuce Several leaves Cook vegetables as directed on the package until they are barely tender. Drain and chill vegetables. Combine vegetables and all in- gredients except lettuce. Chill at least 1 hour to blend flavors. Serve on lettuce. NOTE: Leftover cooked or canned vegetables may be substi- tuted for frozen mixed vegetables. BN-21612 For a salad with pleasing texture and flavor, combine raw spinach leaves, tangy orange slices, and creamy avocado. Use 11/2 to 2 cups of two or more vegetables (peas, carrots, corn, lima beans, cut green beans). Calories per serving.—About 90, For fewer calories, use low- calorie french dressing. About 50 calories per serving. Peo and cheese salad 8 servings, y% cup each Peas, frozen, cooked, drained.. ID-ounce package Process Cheddar cheese, diced.. 1 cup Dili pickle/ chopped . . . . . . . . . ¥4 cup Mayonnaise . . . . . . . . . . . . . . . . Vi cup Prepared mustard . . . . . . . . . . . ¥2 teaspoon Vinegar .................... 1 teaspoon Salt To taste Lettuce .................... Several leaves Mix peas with cheese, dill pickle, mayonnaise, mustard, vin- egar, and salt. Chill and serve on lettuce. Calories per serving.—About 220, MENU SUGGESTION Serve with tomato soup and po- tato chips. Have fresh fruit for dessert. Jellied vegetable salad 6 servings, y% cup each Lemon flavored gelatin ....... 3-ounce package Unfavored gelatin ........... 1 teaspoon Boiling water 1 cup Cold water , 1 cup Onion, finely chopped "5 teaspoont Salt ....................... ! /2 teaspoon Green pepper, chopped . . . . . . % cup Carrots, shredded ........... % cop Celery, diced . . . . . . . . . . . . . . . V4 cup Radishes, thinly sliced ........ 14 cup lettuce .................*.. Several leaves Combine flavored and unfla- vored gelatin. Dissolve in boiling water. Add cold water, onion, and salt. Chill in refrigerator until mix- ture begins to thicken. Gently stir in green pepper, carrots, celery, and radishes. Pour into a 1-quart mold or six individual molds. Chill until set. Unmold by dipping the mold in a pan of warm water for a few seconds. Serve on lettuce. Calories per serving.—About 60, Corn-stuffed tomato salad 6 servings, 1 tomato each Tomatoes , ,. ... 6 medium Whole-kernel corn, canned/ drained 1V4 cups Green onions, chopped ....... % cup Green pepper, chopped ....... % cup Salt . . . , , - . Vz teaspoon Vegetable oil V-4 cup Lemon juice or vinegar ....... 1 tablespoon Garlic clove, minced . . . . . . . . . 1 small or Garlic powder V& teaspoon Lettuce or salad greens ....... Several leaves Spoon out centers of tomatoes. Chill. Mix with corn, onions, green peppers, and salt. Combine vegetable oil, lemon juice or vinegar, and garlic, Pour over mixed vegetables, Chill mixture. Spoon into chilled tomato cups. Serve on salad greens., Calories per serving.—About 190. 30 OTHER PUBLICATIONS The following publications give additional Information on buying and preparing food for your family. Single copies are available from the Office of Communica- tion, U.S. Department of Agriculture, Washington, B.C. 20250. Include your ZIP Code number in your return address,, HG 103, "Eggs in Family Meals: A Guide for Consumers.*' HG 110, "Poultry in Family Meals: A Guide for Consumers." HG 112, "Cheese in Family Meals: A Guide for Consumers." HG 118, "'Beef and Veal in Family Meals: A Guide for Consumers." HG 124, "Lamb in Family Meals: A Guide for Consumers." HG 125, "Fruits in Family Meals: A Guide for Consumers." HG 127, '"Milk in Family Meals: A Guide for Consumers." HG 150, "Cereals and Pasta in Family Meals: A Guide for Consumers/' 1 * HG 160, "Pork in Family Meals: A Guide for Consumers." HG 176, "Nuts in .Family Meals; A Guide for Consumers." HG 208, "Soybeans in Family Meals," INDEX TO RECIPES ; Beam's) j dry: baked _ __ ._ 24 burgers, chili _ _ - _.. 25 cho wder -_. _ - .._ 27 Bean, lima, casserole _._ „„ 25 Beans (green snap), diily,, with carrots _ _ - _ - „ 19 Beets with orange sauce 23 Cabbage cooked in milk ._ 22 Carrots, dilly, with beans __ 10 Cauliflower, Chinese-style 22 Chicken gumbo soup _ 28 Corn: Mexican panned _. _ _ .._ 21 -stuffed tomato salar - 30 Eggplant-tomato casserole 21 Mushrooms, Chinese-style _ - 23 Onion soup, quick French - _. 28 Pea (split) soup with, franks ._ 26 Pea (green) and cheese salad .. SO Peppers, quick-stuffed green Potato: -cheese bake pa ttl e s ,. soup - , _... Spinach: -orange-avocado salad • souffle _ _ . _ "wilted _ _ __ ,„ Squash, summer, bake S qu a s h,. a c o rn, or an ge- h on eye d Sweetpotatoes, quick-candied __ Tomato: casserole, -with eggplant _ salad, corn-staffed Vegetable (s) : medley - _ -_ salad, jellied - - salad, mixed _ _ - __ 26 23 23 26 29 24 22 21 20 22 21 30 3 See also Contents page for listings of general'cooking 1 methods and vegetable seasonings and sauces. U.S. GOVERNMENT PRINTING OFFICE; 1974 0^-548-410 33 /v, of US DA |