3. Ripe seeds (cereals, legumes, and nuts):
These are highly nutritious, because of the large amount of protein and building mineral matter they contain, and also the amount of fuel food.
DRIED VEGETABLES AND FRUIT
It is important that the value of these be pointed out. Dried foods contain all of the const.i.tuents of fresh food excepting water and a little flavour lost in evaporation, yet they are often much cheaper.
Attention should be directed to the best means of restoring the water and, if necessary, of giving an additional flavour by the use of cloves, cinnamon, etc.
Canning is a better means of preserving food for export or for use when out of season, but where the expense prohibits this method, drying is a good subst.i.tute. In districts where fruit and vegetables cannot be grown or in seasons when they cannot be obtained fresh, the dried forms are cheap and have excellent food value.
THE COOKING OF VEGETABLE FOOD
As vegetable food is eaten both raw and cooked, the pupils should be asked to decide when cooking is necessary and what they wish it to accomplish.
There are only two substances in vegetable food which will require cooking, and these are:
1. Cellulose, if it be hard or tough
2. Starch, if it be present.
The pupils have found in their experiment with the potato water, that starch cooks quickly, hence the time of cooking will depend altogether on the texture of the cellulose. When the cellulose is softened at the centre, the last part which the heat reaches, the vegetable or fruit will be cooked.
If the food is cooked in water by boiling or simmering, much of the substance will pa.s.s into the cooking water. As the cell walls become softened, they allow the cell contents to partially pa.s.s out and the cooking water to pa.s.s in to fill the s.p.a.ce. If the food is long in cooking, the water may have more value than the vegetable, and it should not be thrown away. It may be used in two ways--as a basis for a sauce or a soup.
GENERAL RULES FOR COOKING VEGETABLES
NOTE.--As the principles in the general rules have been taught, these rules may be dictated to the cla.s.s.
PREPARATION
1. Wash, pare, peel, or sc.r.a.pe the vegetable, and cut it into convenient sizes.
2. Unless green vegetables are freshly gathered, soak them in cold water for an hour before cooking.
3. Soak dried vegetables at least twelve hours.
COOKING
1. Put all vegetables on to cook in boiling water, except dried vegetables, which should be put on in cold water.
2. Strong-smelling vegetables should be cooked at simmering point, the others may boil gently.
3. For vegetables that grow above ground (including onions), salt the water (one tsp. to a quart).
4. For underground vegetables, do not salt the water.
VEGETABLE RECIPE
Prepare and cook the vegetables until tender, according to the rules given above. Drain off and measure the vegetable water. For each 1/2 cup of vegetable, take 1/4 cup of the water and make into a sauce. Re-heat the vegetable in the sauce and serve in a hot dish.
NOTE 1.--For potatoes and tomatoes do not follow this recipe.
NOTE 2.--The sauce is made by thickening each cup of vegetable water with two tablespoonfuls of flour, and seasoning as desired with salt, pepper, and b.u.t.ter.
NOTE 3.--Another method of saving and using the valuable vegetable water is to make it into a soup.
GENERAL RULES FOR COOKING FRUIT
FRESH FRUIT
1. Stewed.--Put the prepared fruit in a saucepan with enough water to keep it from burning. Cover closely, and stew until tender, stirring often. Add the sugar and let the mixture boil a minute more.
2. Cooked in syrup.--Make a syrup of one part sugar to two or three parts water. Put the prepared fruit in the hot syrup, cover closely, and simmer until tender.
DRIED FRUIT
Wash the fruit thoroughly. Cover with cold water and soak twenty-four hours. Put on to cook in the same water in which it has soaked. Add spices if desired. Cover closely and simmer until tender. Add the sugar and simmer ten minutes longer. Take out the fruit, and, if necessary, boil down the syrup, then pour it over the fruit.
LESSONS V, VI, ETC.
While studying vegetable food, practice will be given in nearly every lesson in the preparation and cooking of vegetables or fruit, but after the completion of this series of lessons, these foods should be prepared and cooked with more intelligence and interest. For this reason, there may be, at the last, one general practical lesson devoted to vegetables and fruit, to review and impress the facts that have been taught. As potatoes, on account of their large amount of starch, require special care, an extra lesson may be given to this vegetable.
In the lesson on potatoes the attention of the cla.s.s should be directed to the following:
POINTS IN COOKING POTATOES
1. Be sure to soften the cellulose thoroughly.
2. After the potatoes are cooked, get rid of all possible moisture, that they may be white and mealy.
(1) If potatoes are cooked in water, drain them thoroughly, remove the cover, and shake over the heat to dry out the starch.
(2) If potatoes are baked, break the skins and allow the moisture to escape as steam.
3. When serving mashed potatoes, pile them lightly without smoothing.