::::::::::::::::::::::-:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::: June, 1933 Extension Bulletin No. 178 Good Food for Little Money

Extension Service State College of Washington :::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::: "Choose food wisely. Cook it carefully. Serve it nicely." -ISABEL BEVIER

The introductory portion of this Circular is a meal planning guide. It will help to select the requisites of a diet to maintain health at low cost. Every meal: Milk for children, bread· for all. Every day: Cereal in porridge or pudding. Potatoes. Tomatoes (or oranges) fo r children. A green or yellow vegetable. A fruit or additional vegetable. ·Milk for all. Two to four times a week: Tomatoes for all. Dried beans or peas or peanuts. Egg (especially for children). Lean meat, fish or poultry, or cheese. In planning low-cost meals, build them around whole milk and whoie cereals as a basis. Evaporated unsweetened milk with an equal amount of water added is equal to past~urized whole milk. Skimmed milk has all the food value of whole milk except the fat. It is a valuable food for use in cooking. Children need whole milk. Carefully plan the meals for a week in advance. This practice will help to make the best use of foods and to have well balanced and satisfying meals. It will also contribute to efficient use of time in meal preparation, and a saving in buying. Wise buying involves careful listing of foods needed, estimating amounts, knowledge of containers and net weight of products, and careful evaluation of advertisements and bargains. Baking bread in the home is an economy under u sual circumstances. Making salad dressing in the home is economy. Inexpensive cuts of meat are fully as nutritious as expensive cuts. Tea and coffee have no food value. These beverages 'used with cream and sugar have only th~ value of these accessories. Home preservation of foods by storage, canning, drying, and salting, if car.efully done, may be the means of saving money, and also of having more variety in the diet. The food requirements, as outlined above, are met at a minimum eost in the attached food budget. Those who may spend slightly more than the m1mmum may have more variety and more appetizing meals by adding butter, more eggs and meat, more fruits and vegetables, more sugar, citrus fruits to replace part of the tomatoes, and desired seasonings. A wider range of choice within these items will also be possible with a little more money to spend.

MENUS FOR ONE WEEK These menus use the products and amounts given m the "Food Budget for One Week" given above.

Breakfast Dinner Supper

Stewed .Apricots Pot Roast Cheese Sandwiches Cracked Wheat Cereal Mash ed Potatoes - Boiled Baked .Apple with Oatmeal Top Milk, Sugar Spinach Top Milk Whole Wheat Butter ed Toast Brown Gravy Milk (for three) Coffee (for two) Cabbage and Carrot Salad Milk (for three) W . W. Bread Butter Spiced Rice Pudding Top Milk

.Applesauce Oatmeal Chowder Baked Lima Beans Boiled Rice W. W. Bread Butter Potato Cakes Top Milk Sugar Carrot and Raisin Salad Buttered Celery W. W. Buttered Toast Chocolate Blanc Mange W. W. Bread Butter Coffee (for two) Milk (for three) Bread Pudding Milk (for three) Top Milk

Stewed Prunes Macaroni and Cheese Stuffed Onions Oatmeal W . W. Bread Butter Baked Potatoes Top Milk Sugar Cold Slaw Buttered Rutabaga, Brown W. W. Buttered Toast Oatmeal Cookies Gravy Coffee (for two) Tea (for two) Corn Dodgers Butter Milk (for three) Milk (for three) Tapioca Cream Pudding

Stewed .Apricots Scalloped Potatoes Cornmeal Tamale Pie Boiled Rice W . W. Bread Butter Oven-Browned Potatoes Top Milk Sugar Celery Curls Gravy (from hamburger) W. W. Buttered Toast Oatmeal Cookies W. W. Bread ·Butter Coffee (for two) Tea (for two) Chocolate Blanc Mange Milk (for three) Milk (for three)

Cracked Wheat with Prunes Spanish Rice Potatoes .Au Gratin Top Milk Sugar W. W. Bread Butter Southern Spoon Bread Coffee (for two) Rhubarb Sauce Butter Milk (for three) Oatmeal Cookies Buttered Cabbage Milk (for three) Baked .Apple Tapioca Top Milk

Stewed .Apricots Cream of Tomato Soup Creamed Salmon Fried Mush Potato Salad Crackers Sauteed Potatoes Molasses Chocolate Oatmeal Pudding Cabbage Salad Coffee (for two) Top Milk Corn Bread Butter Milk (for three) Prune Whip

Cracked Wheat with Raisins Cheese and Rice Casserole Meat Loaf Top Milk Sugar W. W. Bread Butter Stuffed Baked Potatoes W . W. Buttered Toast Celery Scalloped Tomatoes Cocoa Rhubarb Sauce Corn Bread Buuter Oatmeal Cookies Baked Custard 3 FOOD BUDGET FOR ONE WEEK Prepared by College of Home Economics, State College of Washington . Sample food budget Age in Years for a family of 5 FOODS for a family of 5 ; Child Child Child Child One ages: 2, 5, & 12 Unit Cost:!: 1-4 5-8 9-12 13-18 Adult ages: 2, 5 & 12 yrs. cosU Milk (May be half evaporated, not I sweetened condensed) S-7 S 4-S 30-S 2-3 21 qts. I Eggs 4-S 4-5 3-4 1-3 1-3 16 Fats, butter, lard, oils 73 73 % % ~ 2 S-6 poundsl Potatoes-H 1-2 1-2 2-4 4-S 4 14 pounds I Green and root vegetables l , Onions, carrots, cabbage, etc. 1 2 2-3 2-3 3 12 pounds I ' Tomatoes 1 1 1 1 1 S cans I , Fruit (fresh and dried) 1 1 1-10 2 2 70 pounds I I Meat (Lean), Fish, etc. %. 0 1-10 1-2 10-2 6%. pounds I ' N Legumes (dried beans, peanut butter) X X X 1-2 1-2 1 pound I Cheese X X X 1-2 1-2 1 pound I Bread (part whole wheat) 1 10 2 3 4 120 loaves I Flour and Meals X X X 1 2 4 pounds Cereals-H (oatmeal, Grito, etc.) 1 10 2 2 2 80 pounds Cod liver oil* * * Coffee (2) 0 0 pound Tea (2) 1/16 %. pound Cocoa X X X ~ . X 0 pound Incidentals (baking powder, salt, vinegar) I ( 1) If evaporated milk is used, decrease amounts by half. *Cod liver oil is desirable especially during the winter months. 2 tsp. to 1 tablespoon daily should be used. (2-4 oz. weekly) t Children may have some of food named, but it is too small to note here. 0 If .butter is not used then whole milk is necessary. H Potatoes may be increased, and cereals decreased. (2) Coffee and t ea are allowed, but it should be kept in mind that they are without food value. . t Place estimates for your family in these columns. It is not intended that this grocery order be followed exactly, but used only as a guide. LOW COST APPET:::ZING DISHES

The following recipes are supr lementary to th ~ more corr.mon rec:pf·s fo r u sing some low cost foods.

l~ .!"cam Soups 2 cups vegetables ~ tablespoons flour 1 quart milk 2 t easpoons salt 1 onion Pepper 2 tablespoons fat Chopped parsley

Cook vegetable in boiling w ater until soft. Rub through sieve. Melt butter, add flour and seasoning. Add hot milk and cooked vegeta bles. (Potatoes, peas, corn, spinach, and onion soups made in this way.)

Split Pea Soup 1 cup green split p eas 2 teaspoons salt 1 quart water 1 tablespoon flour 1 pint milk 1 tablespoon butter % pound salt pork, diced L emon 1 small onion, slic<' d Dash of p epper

Pick over the peas and wash them well. Soak over night in 1 pint of water. In the morning. add the remaining water, the salt pork, and the onion. Simmer covered about 1% hours or until the p eas are soft. Remove the pork, press the peas and onions through a fine sieve, and b e careful to save >l ll the liquid. Brown the butter, add the flour, and mix until well blended. Pour in the milk and stir until thickened. Mix with the strained p eas and serve hot. Lay a thin slice of lemon with finely chopped parsley over the top of each plate of soup just before it goes on the table. If soup becomes too thick add more milk until soup r eaches right consistency.

Five Minute Cabbage 3 cups milk 3 tablespoons of butter (if made for 1% cups shredded cabbage infants) or any other fat

Heat the milk and cook the cabbage in it for two minutes. Blend the flour, and fat, and add the milk and seasoning. Cook rapidly three or four minutes, stirring constantly. The cabbage retains its crispness and is delicate in flavor and color.

Chopped Cabbage a.nd Carrot Sandwiches Chop the cabbage and carrots fine. Mix with a little thick cream or mayonnaise. Season and use as a spread between slices of bread. Small square sandwiches (an ordinary sandwich quartered) are most easily handled by young children.

Panned Cabbage Shred cabbage. Cook in a tightly covered frying pan with 2 tablespoons bacon fat and salt and pepper, five to ten minutes. Stir frequently and. do not allow it to scorch.

Scalloped Toma.toes 1 pint ·p eeled and cooked 1 teaspoon salt tomatoes or 1 small can 2 tablespoons fat 2 cups grated bread crumbs A suggestion of pepper

Reserve 3 tablespoons of bread crumbs and spread the remainder on a pan. Brown in the oven, being careful not to burn them. Mix the tomato, browned crumbs, salt, pepper and half the butter together, and put in a shallow baking dish. Spread the unbrowned crumbs on top, and dot with the r emainder of the butter cut into bits. Bake in a moder· ately hot oven (350° F.) for half an hour. The top of this dish should be brown and crisp.

5 MENUS FOR A WEEK Low-cost but allowing somewhat more variety than above.

Breakfast Dinner Luncheon or Supper

Rhubarb Sauce Pot Roast of B eef with Cream of Spinach Soup Hot Whole Grain Wheat Vegetables Cabbage and Apple Salad Top Milk Bread and Butter Toast Milk (children) Creamy Rice with Apricots Milk (children) Coffee (adults) Milk (children)

Sliced Oranges Baked Eggs and Mashed Split P ea Puree Cooked Cereal Potatoes Dressed L ettuce (Orange juice for baby) Browned Parsnips Bread and Butter Toast Stewed Tomatoes Apple Shortcake Milk (children) Bread Butter Milk Coffee (adults) Milk for all

Apple Sauce Rice and Meat Loaf-Brown Hot Stuffed Eggs-Tomato Cooked Cereal Milk Sauce Sauce Cornmeal Muffins Carrot and Cabbage Salad Mashed Potatoes Milk (children) Graham Muffins Peach Brown Betty Coffee (adults) L emon Bread Pudding Milk Tea Coffee

Tomato Juice Steamed Codfish-White Spaghetti with Cheese Hot Cereal Sauce with Hard Boiled Stewed Fruit Toast Eggs Cup Cakes Milk (children) Baked Potatoes Milk Coffee (adults) Beets with Vinegar Sauce Cornbread Butter Milk Coffee

Stewed Prunes Lamb Stew with Potatoes Bean Stew Cooked Cereal Milk Spring Greens Panned Cabbage .Muffins Cottage Pudding Gingerbread Milk Milk Milk Coffee Coffee

Stewed Apricots Sausage Cakes-Fried Cracked .Wheat Mush Apples Potato Soup Milk Toast' Scalloped Potatoes French Toast Sirup- Milx (children) Whole Wheat Muffins Milk (children) coffee (adults) Canned Fruit Cookies Milk (children) Coffee (adults)

Cherry Sauce Wheat Scrapple Clam Chowder :M~ s h . Milk Steamed Squash Egg Salad Toast Chopped Cabbage and Carrot (Coddled Egg and Toast. Miik (children) Sandwiches for Baby) Coffee. (adults) Baked Apple Milk (children) Milk (children) Coffee or Tea (adults) Beef Stew with Vegetables 1 % pounds beef 3 cups diced potatoes ~ cup flour 2 cups diced carrots 2 onions chopped Salt 1 quart water 2 tablespoons chopped parsley

Wipe the meat and cut it in inch cubes. Fry out the fat from the meat in a skillet and add the meat which has been rolled in the flour, and the onion. Cook and stir until the meat has browned. Put the beef in a. saucepan, add the water and simmer the meat until almost tender, then add the vegetables and cook until they are soft. Season with -salt and sprinkle the top with the parsley after it is placed in the serving dish.

Rice and Meat Loaf %cup rice 2 small onions finely chopped % c~p bread crumbs 2 teaspoons salt 1% pounds ground meat P epper

Boil the rice until tender, drain. Mix all ingredients and use the hands . to mix thoroughly. Mold into a loaf. Bake in a. moderate oven about 1 hour. Serve with White Sauce or Tomato Sauce.

Eggs and Codfish % pound salt codfish 3 cups milk 4 tablespoons fat 3 eggs 3 tablespoons flour Chopped parsley Toast

Cover the fish with cold water and soak over night. Drain, flake, and remove all bones. Melt the fat in a. skillet, add the fish and cook about 10 minutes, stirring fre­ quently. Sprinkle the flour over the mixture into the beaten eggs, r eturn this to the skillet, cook and stir for a few minutes longer. Sprinkle the parsley over the top ·and serve immediately on crisp toast.

Salmon and Potato Puff 1 pound can salmon (2 cups) 3 eggs 2 tablespoons fat 1 teaspoon salt 2 tablespoons chopped celery 1 teaspoon minced onion 2 tablespoons celery 1 tablespoon lemon juice 2 cups seasoned mashed potatoes Few drops tobasco sauce

Drain the fish, flake it with a fork, and remove all bones. Melt the fat and cook the ·celery and parsley in it for a few minutes. Then combine with the salmon, mashed pota­ toes, and seasonings, add the beaten egg yolks, and b eat the mixture until very light. Fold in the well-beaten whites of eggs, pile lightly at once into a. greased baking dish, :and bake in a moderate oven (350° F . ) for 1 hour, or until set in the center and lightly browned. Serve in the dish . If salmon and potato puff is baked in ramekins or custard cups, it will be especially Jight and fluffy and attractive for serving as a luncheon dish.

Spoon Bread 1 cup corn meal 1 cup milk 2 cups cold water 2 or 3 eggs 2 teaspoons salt 2 tablespoons m elted fat

Mix the meal, water, and salt, and boil for 5 minutes, stirring constantly. Add the m ilk, well-beaten eggs, and melted fat, and mix well. Pour in a. well-greased hot pan or baking dish and bake for 45 to 50 minutes in a hot oven ( 400° F . ) . Serve from the pan :i n which baked.

7 Harvard Beets 6 m edium-sized b eets % teaspoon salt %cup sugar % cup vinegar 1 tablespoon cornstar ch 2 tablespoons butter or other fat Wash the beets, cook them in boiling water until tender, remove the skins, and cu t the b eet s into thin slices or cubes. Mix the sugar, cornstarch, and salt, and the vinegar, let the sauce boil for 5 minutes, stirring constantly_ Add the fat, pour the sauce over th e beets, a nd let stand for a f ew minutes to absorb the sweet-sour flavor of the sauce.

Apple, Cabbage, and Carrot Salad Grate 1 cup carrots Finely shred 1% cups cabbage Chop 1 cup apples

Season to taste with about 1 tablespoon vinegar, % tablespoon sugar, ~ cup thick cream, salt, and a good tablespoon mayonnaise dressing (if desired). Serve in a salad bowl garnished with lettuce or fin ely shredded cabbage and strips of carrots.

Corn Chowder

1 ~ quarts diced r aw potatoes 2 pint cans of corn 1 pint boiling water 1 pint milk % pound diced salt pork 1% pints water % pound chopped onion (one fourth) 3% teaspoons salt Pepper Cook the potatoes in the boiling water about ·10 minutes. Fry pork until well browned, and crisp . Remove the pork from the fat and cook the onions in the fat. Add onions and corn to the potatoes and cook until the potatoes are done. Add milk, salt and pepper. Bring to the boiling point and serve over toast or crackers.

Bean Stew 2 cups dried beans Salt to taste (depending on Water saltiness of pork) ~ pound salt pork Chopped onion, celery, or green Pepper p epper, if desired Soak the beans overnight in cold water to cover. In the morning add 3 cups of water, the salt pork, the seasonings. Let simmer for an hour or until the beans are tender. If more water is needed it should be hot when added. The beans may be cooked without previous soaking but twice as long will be r equired.

Corn Meal Tamale Pie 2 cups corn meal 1 onion 6 cups water 2 cups tomatoes 1 tablespoon fat 1 pound hamburger Make a mush by stirring the corn meal and 1% teaspoons salt with the boiling water. Cook 45 ~inutes. Brown onion in fat; add hamburger, and stir until red color disappears. Add salt, pepper, and tomatoes. A sweet pepper well chopped may also be added. Grease baking dish, put in layer of corn meal mush, add seasoned meat and tomatoes, and cover with mush. Bake 50 minutes in a moderate oven. Serve h.ot:

Wheat Scrapple 1 cup cracked wheat 2% cups boiling water Cook until the consistency of very thick mush. Add 1,4. cup finely cl!.opped onion, cup chopped pork (cold roast pork or fried chops may be used) . Add 2 teaspoons salt, ~ teaspoon pepper, poultry seasonings or sage if liked. Cook thirty minutes longer. Put in a mold and cool. Cut in % inch slices, flour, brown in fat. 6 Creamy Rice with Apricots % cup rice % cup sugar 1 cup boiling water 2 cups chopped fresh fruit 1% cups milk or dried fruit soaked and % teaspoon salt cooked

Cook the rice over direct heat in the cup of boiling water. When the water has been almost absorbed put the rice in a double boiler, add the milk, salt, and sugar. Cover and cook. until the rice is: tender. Mix the rice and fruit and when chilled serve with top milk or cream.

Lemon Bread Pudding 3 cups milk IA teaspoon salt 2% cups soft bread crumbs 4 eggs 1 cup sugar Grated rind of 1 lemon 1 tablespoon butter Juice of 2 lemons

Heat the milk in a double boiler. Add bread crumbs, sugar, butter, and salt. Gradually pour the mixture into the well beaten yolks of the eggs, add the rind and juice of % lemon. Pour into a greased baking dish and bake in a moderate oven (350° F . ) about 30 minutes or until set. Cover the pudding with a meringue made of the whites of the eggs, 4 tablespoons of sugar, a little salt and the juice from % lemon. Bake in a moderate oven until lightly browned. Serve hot or cold.

Apple Upside Down Ca-ke IA cup fat %. teaspoon salt % cup sugar %cup milk 1 egg 2 to 4 firm fleshed apples 1 teaspoon vanilla 2 teaspoons cinnamon mixed with 1% cups sifted flour % cup sugar Salt Cream the fat, add sugar, well beaten egg, and vanilla. Sift dry ingredients together and add alternately with the milk to the first mixture. Grease or oil the bottom and sides of a heavy baking pan. Quarter and slice the apples into it. Spread a thin layer of apples, add half of the cinnamon and sugar, add another layer of apples and the rest of the cin­ namon and sugar. Pour over this the cake mixture. Smooth the top with a knife. Bake in a moderate oven 45 minutes. Turn out the cake carefully, and serve hot.

Brown Betty 2 cups tart apples % cup sugar 2 cups stale bread crumbs 4 tablespoons butter % cup hot water % cup coarse buttered crumbs Salt 2 teaspoons baking powder

Pare and slice apples. Mix crumbs and melted butter. Place layer of crumbs in buttered baking dish, then a layer of sliced apple, sprinkle over half of sugar and a few grains of salt. Repeat. Add hot water. C'over with remaining crumbs. Bake in moderate oven 40 minutes, covering baking dish the first half hour. Remove cover and bake until light brown. Serve with sugar and cream. Peaches, apricots or cherries may be substituted for the apples.

Published and distributed in furtherance of the Act of May 8, 1914 by the State College of Washington, Extension Service, F. E. Balmer, Director, and U. S. Department of Agriculture r cooperating.