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HOME AND GARDEN BULLETIN NO.105 CONTENTS

Page Page Buying 3 Basic cookery—Con. Purchase units 4 Frying 12 Number of servings 5 Panning 13 Storing vegetables 5 Glazing 13 Fresh 5 Frozen vegetables^ 14 Frozen 7 Canned vegetables 15 Canned and dried 7 Basic vegetable cookery 7 Dried vegetables 15 Preparing 7 and sauces 17 Boiling 8 Spices and herbs 17 Pressure cooking 8 Sauces in variety 19 Creaming and scalloping 10 Lively leftovers 20 Baking 10 Kecipes 21 French frying 11 Index to recipes 32

Prepared by

Human Nutrition Research Division Agricultural Research Service

Acknowledgment is made to fhe Consumer and Food Economics Research Division for calculating the calorie value of recipes in this bulletin.

This is a (C1J04M^JMí(^ of USDA

Washington, D.C. Issued September 1965 Slightly revised July 1969

For sale by the Superintendent of Documents, U.S. Government Printing Office Washington, D.C. 20402 - Price 20 cents VEGETABLES IN FAMILY MEALS:

A Guide for Consumers

Vegetables grow in great vari- tain. They also contribute B vita- ety—from A (asparagus) toZ (zuc- mins, iron, and other nutrients. chini). Often they are low in cost And how drab our diets would be and calories and a number of them without the color and crispness of rank high in vitamins and minerals. fresh-tossed salads, the tang and One-half cup of most boiled vege- texture of relishes, and the dis- tables contains less than 50 calories. tinctive flavors of our vegetable Starchy vegetables like lima beans, dishes. peas, corn, and plain, boiled pota- Raw vegetables are becoming toes supply from 50 to 100 calories increasingly popular as a low-calorie in a half-cup serving. between-meal snack. Weight Most dark-green and deep-yellow watchers do well to keep a supply of celery sticks, carrot sticks, rad- vegetables excel as dependable, and ishes, or green pepper slices ready inexpensive sources of vitamin A. in the refrigerator to eat when In fact, unless your meals include hunger strikes. several servings of carrots, spinach, In this publication you'll find— sweetpotatoes, winter squash, broc- • Practical tips on buying and coli, kale or other greens each week, storing vegetables. your family may not get enough # Basic, easy-to-follow methods vitamin A. As a bonus, many dark- of cooking vegetables. green vegetables supply valuable # A comprehensive collection of amounts of vitamin C, iron, and recipes that make the most of vege- other vitamins and minerals. tables in main dishes, soups, salads, The mature dry —dry and snacks. peas and members of the bean fam- • Numerous ways to enhance the ily including navy, pinto, and soy- natural flavor of vegetables with beans—are outstanding among the spices, herbs, sauces, and season- vegetables for the protein they con- ings.

BUYING VEGETABLES Besides a variety of fresh vege- Here are points you may want to tables now available the year round, consider in making your choice: you usually have the choice of buy- • Fresh vegetables are generally ing other forms—canned, frozen, or highest in quality and lowest in dehydrated. price when in season. In selecting, look first for freshness. Vegetables the approximate amount of vege- should be comparatively dry; ex- table in each follow. cessive moisture hastens decay. Approximate amount Can size (net weight) of contents For more information, see Home 8 or 8J^ ounces 1 cup and Garden Bulletin 143, **How To 12 ounces l>^orl% cups 16 or 17 ounces 2 cups Buy Fresh Vegetables." ^ 1 pound, 4 ounces 2>4 or 2}i cups 1 pound, 13 ounces 3J4 or S% cups • Canned vegetables are prob- 6 pounds, 2 to 12 ably the most convenient because ounces 12 to 13 cups they only need brief reheating and do not require refrigerated storage Most frozen vegetables come in until opened. See PA 708, ''How the familiar '*family-size'^ 10-ounce To Use USDA Grades in Buying package. A few come in 8-, 9-, and Food/' for help in choosing grades 12-ounce packages. Many retail for specific uses.^ markets also offer 1- and 2-pound • Frozen vegetables closely re- packages of some vegetables. semble fresh vegetables in color, Some frozen vegetables are sold in flavor, and texture, and usually heavy polyethylene bags. You can cost more than canned vegetables. get 1 and 2 pounds of cut green beans, corn, peas, peas and carrots, • Dehydrated vegetables usually potatoes, and mixed vegetables take up less storage room than packaged this way. The advantage fresh, canned, or frozen vegetables. of this type of packaging is that the Within this group, the mature dry vegetables usually separate enough legumes, including dry beans, to pour from the bag and make it peas, and lentils are relatively inex- possible to use part of the package pensive, but require more prepara- at one time and return the rest to tion time than vegetables in other the freezer for a future time. forms. Some dried foods, such as For good-quality frozen vegeta- dehydrated potatoes and sweet- bles, follow these suggestions : potatoes, cost slightly more than comparable fresh products, but can • Buy from a reputable dealer be prepared much more quickly. who stocks reliable brands of frozen foods and has a rapid turnover. • Select clean, firm packages. If Purchase Units packages have softened, you can be sure the food has already lost qual- Canned vegetables come in a ity. However, a hard-frozen pack- variety of can sizes. The most age does not assure high quality. popular family size is the 16- or 17- Frozen food is safe to eat as long ounce can. If yours is a one- or as the package remains frozen, but two-person family, the 8- or 8K- a storage temperature of 0° F. or ounce can is a good choice. Can lower is necessary to maintain high sizes most commonly available and quality. • Buy only frozen foods that are ^Available from U.S. Department of displayed in a properly refrigerated Agriculture, Washington, D.C., 20250. cabinet made for that purpose. Do not buy frozen vegetables stacked cause they lose water during cook- outside the frozen food cabinet even ing; others absorb water and swell if they are packed in dry ice. as- they cook. • Select packages only from clean Yield from a pound of fresh vege- cabinets in which foods are stacked tables may vary from two to six no higher than the proper fill line. servings (K cup each) of cooked This line, which is marked on the food. For the approximate amount inner side of many cabinets, indi- of each vegetable to buy for six cates the level above which frozen servings, see the Boiling Guide for foods should not be stacked. Fresh Vegetables, page 9. • Look for a thermometer in the Frozen vegetables usually do not cabinet; if there is one, it should lose much weight or volume during register 0° F. or below. preparation. For the approximate • Plan to pick up frozen foods amount of each vegetable to buy for last when shopping. For the trip six servings, see the Boiling Guide home, it's a good idea to protect for Frozen Vegetables, page 14. frozen foods in an insulated bag or Some loss of volume occurs during a double paper bag, particularly in preparation of canned vegetables for warm weather. At home, get pack- serving if the liquid is drained from ages into home freezer or freezing the vegetables or if the liquid is con- compartment as quickly as possible. centrated during cooking. From a 1-pound can of most vegetables you Number of Servings can expect three or four servings (K cup each) of drained vegetables and The number of servings you get two or three servings of canned from a common-size purchase unit greens, such as kale or spinach. of a vegetable varies widely with the Dried vegetables increase consid- kind of vegetable and whether it is erably in weight and volume during fresh, frozen, canned, or dried. cooking because they absorb water. Necessarily the inedible parts of See the Boiling Guide for Dry fresh vegetables—pods, husks, par- Beans, Peas, and Lentils, page 16, ings, and trimmings—^lower the for the approximate yield of cooked yield of edible food per pound. food from a cup of dry beans, peas, Some fresh vegetables shrink be- or lentils.

STORING VEGETABLES

Fresh evaporates from tissues. Other veg- etables—corn, beans, and peas— Even under ideal storage condi- lose sweetness within a short time tions—the right temperature and as sugar converts to starch. humidity—^most fresh vegetables re- Most fresh green vegetables keep tain top quality only for a few days. well and stay crisp if put in covered Green, leafy vegetables quickly containers or plastic bags and stored wilt and change flavor as water in the refrigerator. If you wash lettuce, celery, and other leafy Corn, Store unhusked and un- vegetables before storing, drain covered in refrigerator—1 or 2 days. thoroughly because too much mois- Eggplant, Store at cool room ture can hasten decay. Tops should temperature (approximately 60° F.). be removed from beets, carrots, and If air is dry, keep eggplant in plastic radishes. bag to retain moisture—1 or 2 days. Always sort vegetables before Onions, mature. Store at room storing. Discard or use at once any temperature or slightly cooler (60° bruised or soft vegetables; do not F. is best). Put in loosely woven store them with sound, firm vege- or open-meshed containers with tables. good circulation of air. Onions To maintain quality in the follow- sprout or decay if temperature or ing fresh vegetables, store them in humidity is high, but will keep sev- the refrigerator in the crisper or in eral months in a cool, dry place. plastic bags, and use within the Peas, green. Store uncovered in time specified. pods in refrigerator—1 or 2 days. Asparagus—1 or 2 days. Potatoes. Store in a dark, dry Beans, snap—3 to 5 days. place with good ventilation and a Beets—1 or 2 weeks. temperature of 45° to 50° F. May Broccoli, brussels sprouts—1 or 2 be held several months under these days. conditions. Cabbage—1 or 2 weeks. Squash. Store hard-rind winter Carrots—1 or 2 weeks. varieties in cool, dry place (about Cauliflower—3 to 5 days. 60° F.). Keeps several months. Celery—3 to 5 days. Sweetpotatoes, rutabagas. Store Cucumbers—3 to 5 days. at cool room temperature (about Greens—spinach, kale, coUards, 60° F.). Temperatures below 50° chard, and beet, turnip, and mus- may cause chilling injury. Stored tard greens—1 or 2 days. this way, these vegetables keep sev- Lettuce and other salad greens— eral months. 1 or 2 days. NOTE: Mature onions, potatoes, Mushrooms—1 or 2 days. winter squash, sweetpotatoes, and Okra—3 to 5 days. rutabagas can be kept at room Onions, green—1 or 2 days. temperature for a short time if it Parsnips—1 or 2 weeks. is not possible to store them at the Peppers—3 to 5 days. temperatures recommended. Buy Radishes—1 or 2 weeks. only enough for a week. Squash, summer^—3 to 5 days. Tomatoes. Store ripe tomatoes Here are specific directions for uncovered in the refrigerator. Keep storing other vegetables and the unripe tomatoes at room tempera- length of time they can usually be ture away from direct sunlight until held: ripe, then refrigerate. Too much Beans, lima. Store uncovered in sunlight prevents development of pods in refrigerator—1 or 2 days. even color. Frozen Home and Garden Bulletin 10, '^Home Freezing of and Frozen vegetables that are held Vegetables." ^ for more than a few days should be stored at 0° F. or lower. Stored Canned and Dried at 0°, they retain quality and nutri- tive value several months. Store unopened canned vege- Most home freezers and freezer tables in a cool, dry place. For sections of refrigerator-freezer com- best quality, use canned vegetables binations can maintain a tempera- within a year of purchase. Vege- ture near 0° F., but freezing com- tables lose quality if stored too partments of most conventional long, but remain safe to eat in- home refrigerators cannot. Before definitely if the seal is not broken. buying large quantities of frozen Freezing does not make canned vegetables, check the temperature vegetables unsafe to eat unless it of your frozen food storage area. breaks the seal and lets in bacteria If the temperature is above 0°, plan that cause spoilage. Rust on the to use frozen vegetables within a can caused by dampness is not few days. harmful to the food unless it pene- Exactly how long commercially trates the can. frozen vegetables wiU retain high Food may be left in tin cans after quality when stored at 0° F. de- opening. Put a cover on the can pends on the kind of vegetable and and store in refrigerator. Some condition at time of purchase. vegetables, particularly acid vege- Maximum storage suggested for tables like tomatoes, develop an commercially frozen asparagus, unpleasant, but harmless, naetallic beans, cauliflower, corn, peas, and taste from a chemical reaction of spinach, is 8 months. Home-frozen the food to the can lining after vegetables should maintain high opening. Use canned vegetables quality 8 to 12 months. within 2 or 3 days after opening. For further information on stor- Store dried vegetables in tightly ing frozen vegetables, see Home and closed containers in a cool, dry Garden Bulletin 69, "Home Care of place. Most dried vegetables will Purchased Frozen Food," ^ and keep several months.

BASIC VEGETABLE COOKERY

rrepartns nutrients. If root vegetables and potatoes are pared before cooking, First remove bruised, wilted, make parings thin. yellowed, or tough portions from Dark-green outer leaves of cab- fresh vegetables. Trim sparingly bage, lettuce, and other leafy green to avoid excessive loss of food and vegetables are high in nutrients, so ^ Available from U.S. Department of don't discard them unless they are Agriculture, Washington, D.C., 20250, wilted or tough. Remove woody midribs from kale leaves^—there is • Add vegetable. Cover, and little loss of nutritive value and the quickly bring water back to a boil. kale tastes better. • Reduce heat and cook gently Wash vegetables thoroughly be- until vegetable is just tender. (See fore cooking. Use plenty of water boiling guide, p. 9.) for leafy greens; lift them from • Serve immediately; flavor and water to let sand and grit settle. nutritive value may be lost if vege- Soak fresh brussels sprouts and tables are allowed to stand. broccoli in cold salt water for 30 minutes to an hour to remove in- sects if any are present. Cover Try These Variotions potatoes with water to prevent darkening if held after paring. Add a pinch of herbs (see p. 18) Long soaking of most vegetables, or a tablespoon of minced onion, however, is notr desirable because green pepper, or chives before some nutrients dissolve in the water. cooking fresh vegetables. These Boiling add flavor, without calories. To insure the best flavor, color, Season after cooking with a texture, and food value in vege- flavorful fat-^bacon drippings, but- tables, cook them only until they ter, or —or with salad oil are tender. Vegetables cooked to which a little lemon juice, whole in skins retain most nutritive horseradish, or garlic has been value. To shorten cooking time, added. cut, slice, dice, or coarsely shred Sprinkle lemon juice or herb vine- vegetables. gar on boiled vegetables for a The amount of water used in pleasantly tart touch. cooking is important—the less Mash vegetables, beat in a little water, the more nutrients retained hot milk, add or margarine, in the cooked vegetables. and season with salt and pepper. For young, tender vegetables, ji Serve with a tasty sauce (see p. 19). to 1 cup of water is usually enough for six servings. Water to cover is needed for some older root vege- tables that require longer cooking. Pressure Cooking Spinach and other greens need only the water clinging to their leaves In cooking vegetables, foUow the from washing if cooked over low directions that came with your heat in a pan with a tight-fitting cooker, but learn to adjust cooking lid. Tomatoes can be cooked in time to suit the quahty of vegetable their own juice. being cooked. Very young, tender Here are directions for boilmg vegetables may require a shorter fresh vegetables: cooking time than is recommended. • Bring salted water to a boil Even 1 or 2 minutes extra cooking (use K to 1 teaspoon salt for six can cause undesirable color, changes servings of vegetable). in texture, and loss of nutrients. 8 Boiling Guide for Fresh Vegetables

Approximate amount as Vegetable Cooking time after water returns to boil purchased for six servings (about }ri cup each)

Minutes Pounds Asparagus 10 to 20 (whole spears) 2)^ for spears. 5 to 15 (cuts and tips) 1^^ to 2 for cuts and tips. Beans, lima 25 to 30 2% in pods. Beans, snap 12 to 16 (1-inch pieces) 1. Beets 30 to 45 (young, whole) 12>^ with tops or 45 to 90 (older, whole) IJ^ without tops. 15 to 25 (sliced or diced) Broccoli 10 to 15 (heavy stalks split) IK. Brussels sprouts 15 to 20 1%. Cabbage 3 to 10 (shredded) 1/4. 10 to 15 (wedges) 1/2, Carrots 15 to 20 (young, whole) 20 to 30 (older, whole) \iy2 without tops. 10 to 20 (shced or diced) _ _ _ Cauliflower 8 to 15 (separated) 2. 15 to 25 (whole) Celery 15 to 18 (cut up) 1/. Corn 5 to 15 (on cob) 3 in husks. Kale lOto 15 IK untrimmed. Okra 10 to 15 1%. Onions, mature- 15 to 30 Parsnips 20 to 40 (whole) 8 to 15 (quartered) Peas 12 to 16 3 in pods. Potatoes 25 to 40 (whole, medium) _ _ 20 to 25 (quartered) \vA. 10 to 15 (diced) Spinach 3 to 10 2 untrimmed or 1% prepackaged. Squash, summer 8 to 15 (sliced) VA. Squash, winter _. 15 to 20 (cut up) 3. Sweet potatoes __ 35 to 55 (whole) VA. Tomatoes 7 to 15 (cut up) VA. Turnip greens__ 10 to 30 2% untrimmed. Turnips 20 to 30 (whole) '1% without tops. 10 to 20 (cut up)

Here are directions for pressure • Reduce pressure as quickly as cooking: possible when time is up. • Season vegetables in the same Bring pressure up quickly. ways as plain boiled vegetables Time the cooking period ex- (see variations on p. 8, and sug- actly. gestions for use of herbs on p. 18).

351-085 O - 69 - 2 Creaming and Scalloping Prick with a fork to allow steam to escape during baking and to prevent Start with any cooked vegetable bursting. or combination of two or more Bake until tender—for medium- vegetables that go well together. size potatoes, 50 to 60 minutes; Besides the popular peas-and-car- for sweetpotatoes, 35 to 60 minutes. rots team, you can combine: Cauli- If other foods are to be cooked at flower and peas; green beans and 350° or 375'' F. (moderate), pota- corn; lima beans and carrots; as- toes or sweetpotatoes may be baked paragus and celery; carrots and along with them. Allow 10 to 20 onions; and brussels sprouts and minutes longer than times given celery. above.

Scalloped vegatables VARIATIONS 6 servingSy K ^^P each Remove baked potato from skin, Preheat oven to 350^ F. {moderate). mash with butter or margarine and Grease 1-quart casserole. milk, stuff back into skin, and sprinkle with grated cheese or Combine 2 cups cooked, drained spread with sour cream and chopped vegetables and IK cups medium chives. Return to oven for 10 white sauce (standard or low-fat minutes or until lightly browned. recipe, p. 19) in casserole. Scoop baked sweetpotato from Top with 3 tablespoons fine dry the skin; mash with butter or breadcrumbs (mixed with 2 tea- margarine and milk. Or use 1 spoons melted butter or margarine). tablespoon peanut butter for each Bake 25 to 30 minutes. sweetpotato in place of butter or For a special touch of flavor in margarine, or orange juice and a creamed or scalloped vegetables, try little grated orange rind in place of one of the following: the milk. Stuff sweetpotato mix- # Add a pinch of an herb— ture back into skins and return to marjoram, thyme, or orégano to oven for 10 minutes. white sauce before combining with vegetables. Baked carrots # Alternate layers of vegetables and sauce. Preheat oven to 375° F, {moderate). # Sprinkle between layers with Grease Iji-quart casserole. grated cheese, finely chopped onion Wash and scrape medium-size or parsley, or cooked mushrooms. carrots; cut in half lengthwise. # Use crushed ready-to-eat Place in casserole. (For six serv- in place of breadcrumbs on top. ings, use about IY2 pounds medium- size carrots.) Baking Add % cup hot water. Dot with 2 to 3 tablespoons butter or mar- Baked potatoes or sweetpototoes garine. Sprinkle with salt and Preheat oven to 4-25'' F. (hot). pepper. Cover. Wash and dry vegetables. Rub Bake until tender, about 45 with a little fat to soften skin. minutes. 10 Baked onions Brush squash with melted butter or margarine and sprinkle with salt Preheat oven to 375° F, (moderate). and brown sugar. Add just enough Grease l^i-quart casserole. water to cover bottom of baking Peel onions; cut in half crosswise. pan. Cover the pan. Arrange with cut side up in casse- Bake acorn squash 30 minutes, role. (For six servings, use 2 uncover; bake Hubbard squash 45 pounds of medium-size onions.) minutes, uncover. Continue bak- Add just enough water to cover ing until squash is tender—20 to 30 bottom of casserole. Sprinkle with minutes for acorn, about 30 minutes salt and pepper. Cover. for Hubbard. Bake 30 minutes. Top with 1 VARIATION cup buttered bread cubes and bake Sprinkle a little cinnamon or nut- uncovered 15 to 20 minutes longer, meg on squash before baking. or until cubes are brown and onions are tender. Baked summer squash

Baked tomatoes Preheat oven to 400"" F, (hot). Slice squash into K-inch slices. Preheat oven to 37S° F. {moderate). (Use 3 pounds squash for six serv- Wash tomatoes and cut off stem ings.) Place squash in a casserole. ends. (Use one medium-size to- Dot with butter or margarine, mato for each serving.) sprinkle with salt and 1 tablespoon Place tomatoes in a casserole. finely chopped onion. Sprinkle with salt and pepper. Top Add just enough water to cover with buttered bread cubes (1 cup bottom of casserole. Cover. for six tomatoes). Add just enough Bake 50 minutes to 1 hour, or water to cover bottom of casserole. until squash is tender. Cover. Bake 15 minutes. Uncover and bake 10 to 15 min- French Frying utes longer or until tomatoes are soft and bread cubes are browned. Vegetables that can be french VARIATION fried successfully include: Pota- Top tomatoes with onion slices toes; sweetpotatoes; breaded green and crisscross with green pepper pepper rings; and batter-dipped strips before baking. Omit but- eggplant sticks, parsnips, and onion tered bread cubes. rings. Before frying potatoes or sweet- Baked winter squash potatoes, rinse them quickly in cold water to remove surface starch. Preheat oven to 400"" F, (hot). Dry thoroughly. Cut acorn squash in half or Hub- Do not overload the fry basket bard squash into 3- or 4-inch cubes. when french frying. If too much (For six servings use three acorn food is put into the basket at one squash, or 3 pounds Hubbard time, the temperature of the fat squash.) Arrange in a baking pan. drops excessively, cooking slows 11 down, and the vegetable absorbs Trying more fat. One-stage method: Fried cooked vegetables • Fill kettle one-third full of Potatoes, sweetpotatoes, or pars- fat or oil and heat to 370° to 385"" nips.—^Use about 3 cups sliced or F. Have fry basket in fat. diced cooked vegetable for six serv- • Raise basket and add enough ings (}^ cup each). vegetable to cover bottom of basket. Heat 2 or 3 tablespoons butter, • Lower basket gently into fat. margarine, or drippings in a heavy If fat bubbles much, lift and lower frypan over moderate heat. basket several times until bubbling Add vegetable, and cook 5 to 10 subsides. minutes, or until lightly browned. • Fry until vegetable is cooked Turn vegetable during cooking to through and golden brown. insure even browning. m Lift basket from fat. Drain a Add a little diced onion, crumbled few seconds; then pour vegetable bacon, or diced ham for variety. onto absorbent paper. • Season. Spread fried vegetable Fried raw vegetables on a cooky sheet and place in a Ovions, potatoes, or carrots.—Use warm oven to keep warm while 3 cups sliced, raw vegetable to make frying additional vegetables. six servings (ji cup each) of potatoes Or you may prefer the two-stage or carrots, or six servings (}í cup method if you want to partially each) of onions. prepare french fried potatoes and Heat 3 tablespoons fat or oil in a sweetpotatoes ahead of time. heavy frypan over moderate heat. First stage—^Proceed as for one- Add sliced vegetable and cook 15 stage method except fry only until to 25 minutes, or until vegetable is food is cooked, but not brown. Do tender and lightly browned. Turn not hold parfries longer than 1 or 2 vegetable frequently. hours at room temperature or 24 Tomatoes or eggplant.—Use one hours in covered container in re- medium eggplant or four medium- frigerator. To hold parfries longer size, firm tomatoes for six servings. than 24 hours, freeze them. Pare eggplant. Cut eggplant or Second stage— tomatoes into )Hnch slices. • Heat fat to 375"" F. with fry Dip vegetable slices into flour or basket in fat. fine dry breadcrumbs. • Raise basket and add about Heat Yi cup fat or oil in a heavy two layers of parfries. frypan over moderate heat. • Fry until golden brown. Add vegetable and cook over low • Lift basket from fat. Drain heat 2 to 4 minutes, or until tender for a few seconds; then pour vege- and lightly browned. Add more table onto absorbent paper. fat or oil if necessary during cooking • Season and serve. to prevent sticking. 12 Panning VARIATIONS Add finely chopped onion or Panning—cooking shredded or onion juice before cooking. Or add sliced vegetables in a small amount bits of crumbled crisp bacon or of fat and water on top of the diced ham to cooked vegetable. range—is a good way to prepare snap beans, cabbage, carrots, com, Glazing spinach, and summer squash. See cooking guide below for length of Glazed cooked vegetables time to cook and amounts of Sweet potatoes, carrots, or pars- vegetable and other ingredients nips.—^Cut cooked vegetable into needed for six servings (ji cup each). strips or large pieces. For six serv- Directions for panning: ings (K cup each) you'll need about • Shred or slice vegetable. 3 cups cut cooked vegetable. Blend 2 tablespoons butter or • Heat fat (butter, margarine or margarine with % cup packed brown drippings) in heavy fry pan over sugar and 1 tablespoon water in a moderate heat. heavy fry pan over low heat. • Add vegetable and sprinkle Add 3 cups cooked vegetable. with salt. Cook over low heat, turning • Add water and cover pan to vegetable several times until sirup hold in steam. is very thick and vegetables are • Cook over low heat until vege- well coated—takes from 5 to 10 table is tender; stir occasionally to minutes. Keep heat low to prevent prevent sticking. scorching.

Guide for Cooking Panned Vegetables 6 servings (}^ cup each)

Amount of— Vegetable Cooking time Vegetable Fat Salt Water

Quarts Tablespoons Teaspoons Tablespoons Minutes Beans, snap, sliced in 1-inch pieces 1 10 Oí cup 20 to 25. plus 2 table- spoons). Cabbage, finely shredded 1% 3 6 to 8. Carrots, thinly sliced 1 2 3 10. Corn, cut 1 6 {yi cup plus 15 to 18. 2 table- spoons) . Spinach, finely shredded _ 6 to 8. Summer squash, thinly sliced - 3 12 to 15.

13 VARIATIONS cook more evenly if thawed just Substitute frozen orange juice enough to separate the leaves before concentrate for water. Or use you put them in boiling water. It honey or maple sirup instead of is a good idea to partially thaw corn brown sugar and omit water. on the cob before cooking it, so the cob will be heated through by the Frozen Vegetables time the corn is cooked. To cook commercially frozen Frozen vegetables may be pre- vegetables, follow package di- pared by boiling in a small amount rections.. of water, or you can cook them in a Cook home-frozen vegetables as moderate oven while you are baking follows : other foods. Cooked frozen vege- • Bring lightly salted water to tables are seasoned and served like a boil in a covered saucepan. The fresh vegetables. If you like, you amount of water varies with kind of can cream or scallop them or add vegetable and size of package. For them to souffles, soups, or salads. most vegetables ji cup of water is enough for a pint package. Use 1 Boiling cup water for a pint of lima beans ; water to cover for corn-on-the-cob, Thawing before cooking is not • Put frozen vegetable into boil- necessary for most frozen vegeta- ing water, cover pan, and bring bles. Leafy vegetables, however. quickly back to a boil. To insure

Boiling Guide jor Frozen Vegetables

Approximate Cooking time after water amount as Vegetable returns to boil purchased for six servings Q^^ cup each)

Minutes Ounces Asparagus, whole 5 to 10 24 Beans, lima 10 to 18 16 Beans, snap, cut 12 to 20 16 Broccoli spears 8 to 15 20 Brussels sprouts.., 10 to 15 16 Carrots, sliced or diced 5 to 10 16 Cauliflower 5 to 8 20 Corn: Whole kernel 3 to 6 20 On cob 3 to 5 32 Kale 8 to 12_.____ 24 Peas 3 to 5 --- 20 Potatoes, small, whole. 10 to 12 21 Spinach 5 to 14 24 Squash, summer, sliced 10 to 12 24 Turnip greens 15 to 20 28

14 uniform cooking, it may be neces- drated onions may be reconstituted sary to separate pieces with a fork. with water, or added without re- • When water returns to boiling, constitution to foods high in liquid. reduce heat and start to count time. For best results with any quick- cooking vegetable product, follow Oven cooking package directions carefully. Partly defrost vegetables to sepa- Preparing dry beans, peas, and rate pieces. Spread vegetables in lentils takes a long time, but you a greased casserole, add seasonings can usually cut cooking time by as desired, and cover. Bake until using a pressure cooker. just tender. At SöO"" F. (moderate oven) most Cooking dry beans, whole peas vegetables require approximately 45 Soaking.—^Dry beans and whole minutes* Cooking time varies with peas require soaking before cooking. the size of pieces and how much Use the amount of water recom- they were thawed before baking. mended for the vegetable in the boil- ing guide on page 16. Canned Vesetables Boil beans and peas 2 minutes, Commercially canned vegetables remove from heat, soak 1 hour, and need reheating only. Cook gently then cook. Or soak overnight after just until heated through. Since the 2-minute boil, and then cook. some vitamins and minerals are in Long cooking times for beans can the cooking liquid, serve the cooking be shortened by adding small liquid with the vegetable whenever amounts of baking soda to water at practicable or use it in sauces, soups, beginnin^g of soaking periods. or gravies. If tap water is of medium hard- Heat home-canned vegetables the ness, adding % teaspoon soda to the same way if you are sure they have water for each cup of dry beans been processed correctly and at the reduces cooking time about one- recommended temperature. If you fourth. Measure soda exactly; ex- are not absolutely sure, bring vege- cessive soda affects flavor and tables to a rolling boil in the liquid, nutritive value of beans. then cover and boil for at least 10 Boiling.—^After soaking, add 1 minutes. Boil spinach and corn 20 teaspoon salt for each cup of vege- minutes. If food looks spoiled, table. foams, or has an off-odor during To reduce foaming when cooking heating, destroy it. beans or whole peas, add 1 table- spoon meat drippings or other fat Dried Vegetables to the cooking water for each cup Some of the newer dried vege- of beans. table products are quickly and Boil gently, uncovered, for a few easily prepared. Dehydrated potato minutes until foaming has de- products, for example, take less creased. Then cover and boil gently time than comparable products for length of time that is specified made from fresh potatoes. Dehy- in the boiling guide on page 16.

15 Cooking lentils Tips Lentils may be cooked without Cooked dry beans, peas, and len- soaking. See boiling guide. tils may be seasoned and eaten with- Add 1 teaspoon salt to the cook- out further cooking, or they may be ing water for each cup of lentils. baked or combined with other foods. Cover, boil gently. If acid ingredients like tomatoes, catsup, or vinegar are included in Cooking split peas the recipe, add them after the vege- Soaking split peas i/^ hour helps tables are tender. Acids prevent retain their shape. Follow the boil- beans and peas from softening. ing guide below for amount of water Pressure cooking to use. Add % teaspoon of salt for each cup of peas; cover, and boil Most dry beans and peas can be fully cooked in a pressure cooker gently without stirring for the time in less than 30 minutes. This length recommended in the guide. of time allows pressure to rise and Or you can bake split peas after fall slowly and cooks these vege- soaking. Add % teaspoon salt for tables evenly without breaking the each cup of peas. skins. Place in a baking dish, cover, and Follow these directions for pres- bake at 350° F. (moderate oven) for sure cooking dry beans and peas : 35 minutes. • Add 2 cups water for each cup Split peas used in soup do not of beans or peas, boil 2 minutes, and need to be soaked before cooking. soak 1 hour before cooking.

Boiling Guide for Dry Beans, Peas, and Lentils ^

Vegetable (1 cup) Amount Approximate Yield of water boiling time

Cups Hours Cups Black beans 3 2 2 Blackeye beans (blackeye peas, cowpeas) H 2K Cranberry beans 3 2 2 Great Northern beans 2/2 1 to 1>^__. 2K Kidney beans 3 2 2% Lentils 2K K 2M Lima beans, large . 2K 1 2K Lima beans, small 2% 1 2 Pea (navy) beans 3 lHto2__. 2/2 Peas, whole __ 2K 1 2K Pinto beans 3 2 2y2 Split peas 2K % 2H

^ See soaking directions for each kind of vegetable before cooking.

16 • Fill pressure cooker no more Home-boked beons than one-third full of food and water. If cooker is too full, food Soak beans as directed on page 15. may clog vent tube and cause an Two cups of dry beans make six explosion. servings of about % cup each. • Add 1 tablespoon fat to reduce Simmer beans 45 minutes, in foaming, and 1 teaspoon salt per cup soaking water. of uncooked beans or peas. Add Yi pound salt pork cut in chunks or slices. • Put lid on pressure cooker. Boil gently 30 to 45 minutes Follow manufacturer's directions for more, or until beans are tender. exhausting cooker and bringing pressure up to 15 pounds. Preheat oven to 850^ F. {moderate). Mix Vi cup molasses and ){ tea- • Cook vegetables at 15 pounds spoon dry mustard, stir mixture into pressure for time specified: beans. * 3 minutes—Great Northern Put beans in a beanpot or 2-quart beans, kidney beans, large lima casserole. beans, and whole peas. 5 minutes—black beans and cran- Bake 1 hour, or until tender and berry beans. lightly browned on top. Check 5 to 10 minutes—^pea (navy) beanpot from time to time and add beans. a little hot water if beans seem dry. 10 minutes—pinto beans. • Remove cooker from heat. VARIATIONS Let pressure drop gradually. Place a peeled onion in the bot- Yield of cooked vegetables will be tom of the beanpot or stir Y^ cup the same as for boiled vegetables. chopped onion into the beans before baking. Baking Add }i cup catsup, 1 tablespoon Pea beans or Great Northern Worcestershire sauce, and )^ tea- beans are used in the traditional spoon ginger. Boston baked beans, but baked lima Use brown sugar or maple sirup in beans are also popular. place of molasses. SEASONINGS AND SAUCES Spices and Herbs sparingly or they overpower, rather Discover how spices and herbs than enhance, the natm^al flavor of can lift humdrum vegetable dishes vegetables. One-fourth to y% tea- out of the ordinary. For suggested spoon of most dried spices and herbs ways to successfully combine vege- is enough for 2 cups of vegetables. tables with spices and herbs, see The term ''spices", as generally page 18. used, includes the herbs as well as Spices and herbs must be used true spices. Herbs are leaves of 17 Give Vegetables a Gourmet Touch With SPICES AND HERBS Vegetable Spice or herb

Asparagus Mustard seed, sesame seed, or tarragon. Lima beans Marjoram, oresrano, sage, savory, tarragon, or thyme. Snap beans Basil, dill, marjoram, mmt, mustard seed, orégano, 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. EffSTDlant Marjoram or orégano. Onions Caraway seed, mustard seed, nutmeg, orégano. sage, or thyme. Peas Basil, dill, marjoram, mint, orégano, poppy seed. rosemary, sage, or savory. Potatoes Basil, bay leaves, caraway seed, celery seed, dill, chives, mustard seed, orégano, poppy seed, or thyme. Spinach Basil, mace, marjoram, nutmeg, or orégano. 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, orégano, sage» sesame seed, tarragon, or thyme. Green salads _ Basil, chives, dill, or tarragon.

Pepper and parsley may be added to any of the above vegetables. Curry powder is good with creamed vegetables. 18 aromatic plants grown in the Tem- then combine with remaining liquid, perate Zone; spices come from aro- stirring constantly over low heat matic plants grown in the Tropics. until thickened. Dried herbs are more concen- Fat may be omitted if white sauce trated than fresh herbs. Use about is to be used in cream soups, cas- % teaspoon of a dried herb for 2 seroles, or other recipes where fat cups of vegetables and add it at is not needed for flavor or texture. beginning of cooking period. With fresh herbs, increase to about % to 1 Variations of white sauce teaspoon for 2 cups of vegetables. Certain vegetables are enhanced Chop herbs very fine to allow some by special sauces. The foUowing of the flavoring oils to escape. variations of white sauce taste par- Heat chopped herbs in melted but- ticularly good with the vegetables ter and add to vegetable after it mentioned. has been cooked. Mushroom sauce (peas, green beans, or asparagus). Use propor- Sauces in Variety tions of fat and flour for 1 cup of It's simple to make sauces that medium white sauce. Cook 1 cup add variety and distinction to vege- small whole or sliced fresh or canned table dishes. Often the right sauce mushrooms in fat. Add flour. gives contrast in color, flavor, and Use liquid from canned mushrooms textxu'e. From a basic white sauce to replace part of milk. you can concoct many pleasing Cheese sauce (asparagus, broccoli, sauces to serve over cooked vege- cabbage, cauliflower, potatoes, and tables or in scalloped vegetables. summer squash). Cook 1 cup of Thin white sauce is usually pre- thin or medium white sauce. Re- ferred with starchy vegetables like move sauce from heat, stir in 1 cup peas or lima beans; medium white shredded Cheddar cheese. Blend sauce, with other vegetables. well. Onion or celery sauce (peas, car- How to make white sauce rots, and green beans). Use pro- For a smooth white sauce, blend portions of fat and flour for 1 cup of the flour with fat or cold liquid; thin white sauce. Cook K cup Ingredients jar 1 Cup oj White Sauce

Measure

Ingredients Thin sauce Medium sauce

Standard Low-fat Standard Low-fat

Butter or other fat. 1 tablespoon. _ 2 teaspoons 2 tablespoons. 1 tablespoon. All-purpose flour___ 1 tablespoon. _ 1 tablespoon. _ 2 tablespoons. 2 tablespoons. Salt YA teaspoon YA teaspoon YA. teaspoon YA teaspoon. Milki 1 cup 1 cup 2 1 cup 1 CUp.2

1 Vegetable liquid may be used in place of part of milk. 2 Use skim milk or reconstituted nonfat dry milk for low-fat white sauce. 19 finely chopped onion or celery in the yolks, stir a little hot white sauce fat until tender, stir in flour and into them, and stir mixture into rest salt, and slowly blend in liquid. of sauce. Stir in 2 tablespoons Cook over low heat stirring con- butter or margarine. Cook over stantly until thickened. Add 1 hot water about 1 minute. Re- teaspoon Worcestershire sauce be- move from heat and stir in 1 table- fore serving. spoon lemon juice. Serve at once. Mock hollandaise sauce (aspara- gus and broccoli). Make 1 cup of NOTE: Use only clean, sound- medium white sauce. Beat 2 egg shelled eggs in this recipe. LIVELY LEFTOVERS A bit of imagination can trans- would freshly cooked vegetables, or form leftover vegetables into new, puree them to make cream soups. interesting dishes. Try cold left- Leftover vegetables and meat over vegetables in egg, meat, gelatin, combine well in economical main or tossed green salads. Add them dishes (pp. 25 to 28). Tomatoes add to soups or casseroles. Or combine extra juiciness and flavor to meat yesterday's corn or snap beans with loaves and ground meat patties. today's lima beans. Dry beans extend meat proteins in Actually you can use leftover money-saving combination dishes. vegetables in any recipe that calls And most families enjoy hearty for cooked vegetables. Cream- vegetable soups and meat and scallop—glaze—or fry them as you vegetable stews.

If you like vesetables with zippy flavor, you'll enjoy mexicon panned corn (left) and dilly carrots and beans (risht) 20 RECIPES

Besides its accustomed place on Combine water, sugar, salt, and the family dinner plate, the versa- dill seed in a saucepan; bring to tile vegetable aj^pears in soups, boiling. main dishes, salads, and snacks. Wash and trim green beans; leave The recipes that follow feature whole. Add to boiling water. vegetables in each of these cate- Simmer 5 minutes. gories. Cut carrots into thin strips, 2 to Because more and more persons 3 inches long. Add to green beans. are calorie conscious, ways of re- Boil until both vegetables are ducing calorie value are indicated tender and liquid is almost evapo- in many of the recipes. Calorie rated—about 10 minutes. values per serving are also given. Add Italian dressing and toss to Most vegetables served alone mix well. contain few calories, but added in- Serve hot, or chill and use in gredients, such as butter or other tossed vegetable salads. fats, can easily boost the calorie Calories per serving.—About 80 if content. In some recipes, reduc- regular Italian dressing is used; 35 tion or omission of fat or other high- with low-calorie Italian dressing. calorie ingredients is suggested when such a change does not affect palatability. Mexican panned corn Other recipes suggest replacing 6 servings, %, cup each an ingredient with a similar one of Bacon 3 slices fewer calories—for example, skim Bacon drippings 1 tablespoon milk or reconstituted nonfat dry Onion, chopped 14 cup milk in place of whole milk, low- Green pepper, chopped.. - - 14 cup calorie salad dressing in place of Corn 4 cups regular salad dressing, or sour half- Olives, stuffed green, chopped 14 cup and-half instead of sour cream. Salt 1 teaspoon Fry bacon until crisp. Drain on Vegetable Dishes paper. Cook onion and green pepper in Dilly carrots and beans bacon drippings just until tender. 6 servings, ){ cup each Add corn, olives, and salt.

Water % cup Cook over medium heat, stirring Sugar 1 teaspoon constantly, just long enough to Salt Vè teaspoon brown the corn slightly. Dill seed /2 teaspoon Reduce heat, cover, and steam Green beans, fresh 72 pound until corn is tender, 5 to 10 minutes. Carrots, medium-size 4 Italian dressing, regular or Crumble bacon over corn. low-calorie 14 cup Calories per serving.—About 140.

21 Broccoli-cauliflower medley Put enough fat in a frypan to just 6 servings j K ct¿^ each cover the bottom; heat. Fry eggplant over moderately Bouillon cube, beef flavored. 1 high heat until lightly browned on Boilins water V2 cup Broccoli flowerets, small.... 2 cups both sides, about 2 minutes on each Boilins water Vè cup side. Remove to platter and keep Lemon juice 2 tablespoons warm. Salt V2 teaspoon Fry tomatoes about 1 minute on Caul ¡flowerets, small 2 cups each side. Add fat as needed to Dissolve bouillon cube in water. keep from sticking. Add broccoli. Serve tomato slices on top of egg- Simmer just until tender, about slices. 5 minutes. Drain. NOTE : For extra flavor, fry vege- Combine water, lemon juice, and tables in bacon fat. salt. Calories per serving.—^About 115. Add cauliflowerets. Simmer just until tender, about 5 minutes. Drain. Oranse-honeyed acorn squash Combine broccoli.and cauliflower and toss lightly to mix. 6 servings, % squash each vServe hot. Acorn squashes, small 3 NOTE: Adding lemon juice to the Orange juice frozen con- cooking water helps keep cauli- centrate. A cup Honey M cup flower white, and gives a piquant Salt 1 teaspoon flavor. Butter or margarine 2 tablespoons Calories per serving,—About 20. Nutmeg, if desired /B teaspoon Preheat oven to 400"" F. (hot). Cut squashes in half. Remove seeds. Place squashes in a shallow Fried essplant ond tomatoes baking pan. Combine orange juice concen- 6 servings trate, honey, and salt. Mix well. Eggplant 1 small Put some of the orange-honey Tomatoes, firm 2 small mixtxu-e into each squash cavity. Sugar 2 teaspoons Flour Vè cup Add 1 teaspoon fat to each squash Salt 1 teaspoon half. Sprinkle with nutmeg, if de- Oregano, if desired V2 teaspoon sired. Fat or oil As needed Cover pan tightly with aluminum Peel eggplant and remove ends. foil to keep steam in and speed cook- Slice eggplant and tomatoes into ing. K inch slices (12 of each). Bake 30 minutes. Sprinkle sugar over tomatoes. Remove foil and continue baking Mix flour, salt, and orégano. 30 minutes more, or until squash is Dip slices of tomato and eggplant tender. into flour mixture. Calories per serving.—About 190.

22 Apple-sldzed sweetpofatoes Top with bacon pieces. 6 servings^ % cup each Bake about 20 minutes. NOTE: TWO 10-ounce packages of Apple jelly V2 cup Cinnamon 14 teaspoon frozen chopped spinach may be used Salt V2 teaspoon in place of the fresh vegetable. Sweetpotatoes, small whole, Thaw the spinach completely, but cooked or canned 6 do not cook it before blending with Melt apple jelly in a frypan over the sauce. Make the sauce with low heat. water instead of spinach liquid, or Stir in cinnamon and salt. use whole milk and omit nonfat dry Add sweetpotatoes. milk. Cook over low heat, turning Calories per serving,—About 140. sweetpotatoes several times until they are well coated and most of Spinach with bacon dressing jelly is absorbed—about 6 minutes. 6 servings, % cup each Calories per serving,—About 300. Bacon, cut in Vè-inch pieces. 4 slices VARIATION Bacon drippings . 4 teaspoons Flour 4 teaspoons Orange-glazed sweetpotatoes,—Use Sugar 4 teaspoons orange marmalade in place of apple Salt 1 teaspoon jelly. Omit cinnamon. Milk, hot .. . %cup Egg, beaten 1 Baked spinach Vinegar 3 tablespoons Spinach, raw, coarsely 6 servings, % cup each chopped 4 cups Bacon, cut ¡n 1 -inch pieces. . 3 slices Fry bacon until crisp. Drain, Spinach, trimmed and washed 2 pounds reserving 4 teaspoons drippings. Salt % teaspoon Blend floiu-, sugar, and salt with Butter or margarine 3 tablespoons reserved bacon drippings. Stir in Flour 3 tablespoons milk. Instant nonfat dry milk Vs cup Cook until thickened, stirring Spinach liquid, or spinach liquid plus water A cup constantly. Pour mixture slowly into egg, Preheat oven to 400"" F, (hot). beating constantly. Fry bacon until crisp; drain on Cook over low heat about 1 paper. minute, stirring constantly. Cook spinach 5 minutes in water Stir in the vinegar and bacon. clinging to leaves after washing. Pour the hot dressing over spin- Drain and reserve liquid. ach and toss to mix. Chop spinach and add salt. NOTE: Use only clean, sound- Blend fat, flour, and dry milk; stir shelled eggs in this recipe. in spinach liquid. Calories per serving,—^About 90. Cook until thickened, stirring constantly. VARIATION Combine spinach with sauce and Use the bacon dressing with other pour into a 1-quart casserole. greens, such as lettuce or endive.

23 Beets with orange sauce Calories per serving.—^About 250 6 sermngSy K cup each if regular white sauce, 1 cup cheese, and buttered crumbs are used; 160 Sugar V4 cup with low-fat sauce, K cup cheese, Salt % teaspoon Cornstarch 2 tablespoons and unbuttered crumbs. Orange juice A cup Lemon juice 2 tablespoons Orange rind, grated % teaspoon Potato puffs Butter or margarine 1 tablespoon 6 servings y 8 or 4. puf s each Beets, cooked or canned, sliced drained 2% cups Mashed potatoes, warm, unseasoned 1/2 cups Combine sugar, salt, and corn- Eggs, beaten 2 starch; mix well. Salt /2 teaspoon Stir in orange juice. Onion, grated 1 teaspoon Cook until thickened, stirring Breadcrumbs, fine dry, sea- constantly. Remove from heat. soned italian style (pack- aged) % cup Stir in lemon juice, orange rind, Fat or oil for frying About 1 quart and fat. Pour sauce over beets and stir Combine mashed potatoes, eggs, carefully. Heat and serve. salt, onion, and milk. Calories per serving.—^About 100. Mix in )i cup breadcrumbs. Shape mixture into small balls (1 tablespoon each) and roll in remain- Potato-cheese casserole ing crumbs. 6 servings, % cup each Fry in deep fat at 380° F. for 1 minute. Medium white sauce, regu- Drain on paper. lar or low-fat (p. 19) 1 % cups Cheese, sharp Cheddar, Calories per serving.—About 215« shredded Vlox\ cup Chives, chopped, fresh or EASY METHOD frozen 2 teaspoons Potatoes, cooked, diced.... 3 cups Use instant mashed potatoes, Breadcrumbs, fine dry 2 tablespoons omitting butter and salt called for Butterormargarine, melted.. 1 teaspoon in the package directions. Use Preheat oven to 350° F. {moderate). water or milk to reconstitute the Make white sauce. potatoes according to package Remove from heat. directions. Add cheese to white sauce and stir until it melts. VARIATION Add chives. Baked potato puffs.—Roll balls of Place potatoes in a l^-quart potato mixture in K cup seasoned casserole. breadcrumbs mixed with 1 table- Pour sauce over potatoes. spoon oil. Bake at 400° F. (hot Mix crumbs with melted fat. oven) 5 minutes; then broil, 5 inches Sprinkle crumbs over potatoes. from heat, 1 to 2 minutes or until Bake 35 to 45 minutes, or until golden brown. lightly browned. Calories per serving.—About 170.

24 Potato patties Make white sauce. Stir a little 6 patties hot sauce into eggs, then gradually stir eggs into remaining sauce. Potatoes VÁ pounds Add salt, Worcestershire sauce, (about 6 medium- and onion. size) Combine zucchini and sauce. Onion, finely chopped 2 tablespoons Place in a 1-quart baking dish. Parsley, chopped 2 tablespoons Flour 2 tablespoons Mix breadcrumbs with fat, if Salt 1 teaspoon used. Fat or oil 3 tablespoons Sprinkle crumbs over squash mix- ture. Parboil potatoes in their skins Bake about 35 minutes. until partly cooked, but still hard in Calories per serving.—^About 130 center—15 to 20 minutes. Cool if regular white sauce and büttered under cold running water. crumbs are used; about 90 with low- Peel potatoes; shred with a coarse fat sauce and unbuttered crumbs. grater. Toss shredded potatoes, onion, parsley, flour, and salt in a large Luncheon or Supper Main bowl, using two forks. Shape into patties (}^ cup each). Dishes Brown patties in hot fat, about 5 nainutes on each side. Asparagus Parmesan Calories per serving,—^About 160. 6 servings, % cup each

VARIATION Asparagus, fresh, washed Chive potato patties.—Use fresh or and trimmed 30 to 36 frozen chopped chives in place of spears parsley. Mushrooms, button 4-ounce can Green onions, sliced VA cup Butter or margarine 2 tablespoons Zucchini casserole Flour 2 tablespoons Salt V9. teaspoon 6 servingSy % cup each Milk Vè cup Parmesan or sharp Cheddar Zucchini squash, thinly cheese, grated Vè cup sliced 114 pounds (6 cups) Preheat omn to 400"" F. (hot). Boiling water 1 cup Arrange asparagus in a shallow Medium white sauce, regu- baking dish. lar or low-fat (p. 19) % cup Eggs, beaten 2 Drain mushrooms, reserving Salt 1 teaspoon liquid. Chop half of mushrooms. Worcestershire sauce Vè teaspoon Cook onions in fat untu tender. Onion, finely chopped 1 teaspoon Add flour and salt and blend well. Breadcrumbs, fine dry 14 cup Stir in milk and mushroom liquid. Butter or margarine, melted. . 1 tablespoon Cook untu thickened, stirring Preheat oven to 825'' F. {slow). constantly. Add zucchini to boiling water. Add chopped mushrooms. Boil 5 minutes. Drain. Pom* sauce over asparagus and 25 sprinkle with cheese. Arrange re- Calories per serving.—^About 360 maining mushrooms on top. with sour cream; about 830 with Bake 30 to 40 minutes, or until half-and-half, asparagus is tender. MENU SUGGESTION NOTE : Two 10-ounce packages of Serve with tossed green salad and frozen asparagus may be used in dessert. place of fresh. Thaw asparagus before baking; reduce baking time Chili beanbursers to 25 minutes. 6 sandwiches Oaloi'ies per serving.—^About 110. Onion, chopped 2 tablespoons Garlic lK cloves MENU SUGGESTIONS Fat or oil 4 teaspoons Serve as a luncheon main dish Kidney beans, cooked or with deviled eggs, tomato aspic, canned l}á cups Ground beef % pound com muffins, and a fruit dessert. Egg, beaten 1 Serve as a vegetable at dinner Salt . 1K teaspoons with roast leg of lamb, parsleyed Chili powder 1 teaspoon Catsup 1>^ table- new potatoes, salad, and sherbet. spoons Worcestershire sauce }i teaspoon Lima beans in sour cream sauce Hamburger rolls, toasted... 6 Process Cheddar cheese. .., 6 1-ounce 6 servings^ % cup each slices Dry lima beans 2 cups Preheat o^ven to SSO° F. {mod- Water 5 cups erate). Salt 2 teaspoons Brown onion and garlic lightly Bacon 2 strips Onion, minced 2 tablespoons in the fat. Remove garlic. Brown susar, packed }i cup Combine browned onion, beans, Dry mustard 1 teaspoon beef, egg, salt, chili powder, catsup, Sour cream and Worcestershire sauce; mix w^ell. or Divide mixture into six patties Sour half-and-half 1 cup and place in shallow baking pan. Soak beans in water (see p. 15). Bake until well done, about 30 Boil gently for 45 minutes to 1 minutes. hour, or until beans are tender. Reduce oven temperature to 300"^ Drain beans ; save liquid. F. (slow). Fry bacon until crisp; remove Place patties on lower halves of strips from frypan. Mix onion, toasted rolls. brown sugar, mustard, and % cup Top each patty with a slice of bean liquid with bacon drippings cheese and cover with top of roll. and add to beans. Heat just until the cheese melts. Simmer beans about 15 minutes Serve immediately. longer or until no liquid remains. Calories per serving.—About 395. Combine cream gently with beans. MENU SUGGESTION Reheat, but do not boil. Serve with potato chips, celery Crumble bacon over beans ; serve. and carrot strips, and baked apples.

26 Baked broccoli and egss covered, 8 to 10 minutes, or until 6 servings, }i cup each tender. Drain thoroughly. Melt fat and blend in flour. Broccoli, cooked, chopped.. 1 % cups Stir in milk slowly. Eggs, hard-cooked 4 Pimiento, chopped A cup Cook until thickened, stirring Cream cheese 3 ounces constantly. or Add cabbage and ham to sauce Flour 1 tablespoon and cook slowly until heated Milk, whole or skim A cup through. Salt % teaspoon Breadcrumbs, fine dry Va cup Mix breadcrumbs with fat and Butter or margarine, meltecf. . 1 or 2 table- heat until crumbs are lightly spoons browned. Preheat oven to 350° F. {moderate). Top cabbage and ham with Place broccoli in a 1-quart casserole. crumbs just before serving. Slice eggs over broccoli. Calories per serving,—^About 355 Dot with pimiento. if sauce is made with ji cup fat and Blend creana cheese or flour with whole milk and buttered crumb milk; stir constantly over low heat topping is used; 265 if 2 tablespoons until smooth and thick. fat and skim milk are used in the Add salt. sauce and topping is omitted. Pour sauce over broccoli and eggs. VARIATION Mix breadcrumbs with fat, and Creamed ham and Brussels sprinkle over broccoli and eggs. sprouts.—Use 4 cups small brussels Bake about 30 minutes. sprouts in place of cabbage. Calories per serving,—About 190 if cheese, whole milk, and 2 table- MENU SUGGESTION spoons fat are used; 115 with flour, Serve with cornbread and a fruit skim milk, and 1 tablespoon fat. salad. Have pumpkin pie for dessert. MENU SUGGESTION Serve with jellied summer salad (p. 31) and whole wheat roUs. Corn casserole Serve cherry pie for dessert. 6 servings, % cup each Bacon sfrips, cut in half 3 Creamed ham and cabbage Green pepper, f h inly sliced.. Va cup 6 servings, 1 cup each Bacon faf or ofher faf 1 fablespoon Corn, whole kernel, cooked Cabbase, coarsely shredded. 8 cups or canned, drained 1 cup Water, boiling 1 cup Crackers, plain or cheese-or Buffer or margarine 2 tablespoons bacon-flavored, crushed. • 1 cup or ^A cup Milk, whole or skim íVQ cups Flour 14. cup Salf 1 feaspoon Milk, whole or skim 2 cups Pepper. VQ feaspoon Ham, cooked, diced 2 cups Egs yolks, beaten 2 Breadcrumbs, fine dry "J^ cup Egs whites, stiffly beaten 2 Buffer or margarine, melted. 1 tablespoon Preheat oven to 350° F. (moderate). Cook cabbage in boiling water, Grease a 1-quart casserole.

27 Fry bacon until crisp; drain on Bean soup paper. 6 servings, 1 cup each Cook green pepper in fat until Dry beans 11^ cups tender. Water 9 cups Mix green pepper, corn, crackers, Meaty ham bone 1 milk, salt, pepper, and egg yolks. Onion, chopped V^ cup Fold in stiffly beaten egg whites. Salt and pepper As desired Pour into casserole. Soak beans in water as directed Arrange bacon on top of corn on page 15. mixture. Add ham bone, chopped onion, Bake about 40 minutes. and . Calories jper serving.—About 190 Boil gently, covered, for about 2 if bacon and whole milk are used; hours, or until beans are tender and 145 with skim milk and no bacon. soup is desired consistency. MENU SUGGESTION Remove the ham bone. Serve with tomato and cottage Mash beans if you like. cheese salad on lettuce, muffins, and Cut meat from ham bone and sliced peaches. return meat to the soup. Reheat soup before serving. Calories per serving.—About 275.

Soups VARIATIONS • Use ham broth in place of water Cream of potato and ham soup and ham bone. Use the short soak- ing method (p. 15). Ham broth 6 servings, % cup each should not remain at room tempera- Onion, finely chopped 1 tablespoon ture overnight because bacteria that Butter or marsarine 1 tablespoon Thin white sauce (p. 19).. .. 3 cups cause food poisoning grow rapidly Potatoes, cooked, finely under such conditions. chopped % cup • Cook beans with the other ingre- Deviled ham 2l^-ounce can dients as above, adding % cup Chives, chopped, fresh or chopped celery, a few whole cloves, frozen As desired iy2 teaspoons lemon juice, and % Cook onion in the fat. teaspoon Worcestershire sauce be- Combine with white sauce and fore cooking. potatoes. • Add one large potato, diced; Stir in the deviled ham. three medium-size carrots, sliced; Heat to serving temperature. and 1 cup cooked or canned toma- Garnish with chives. toes during the last half hour of Calories per serving.—About 220. cooking.

VARIATION MENU SUGGESTION A 3-ounce package of pressed chipped ham may be used in place Serve with coleslaw and thick of deviled ham. Cook it in the fat slices of home-made bread. Have with the onion. apple crisp for dessert.

28 Bean chowder—delectable and hearty on a cold winter day.

Bean chowder Heat to serving temperattire. 6 servings, % cup each Calories per serving.—^About 175.

Dry pea beans A cup MENU SUGGESTION Water 3 cups Serve with apple and celery Salt 114 teaspoons salad; have baked custard for Potato, diced % cup Onion, chopped /2 cup dessert. Flour 1/2 teaspoons Butter, margarine, or drip- Quick French onion soup pings 1 tablespoon 6 servings, )i cup each Tomatoes, cooked or canned A cup Bread cubes 1 cup Green pepper, shredded... . /3 cup Onions, thinly sliced 2 cups Milk iVè cups Fat or oil. 2 tablespoons Boiling water 3 cups Soak beans in water as directed Bouillon cubes, beef Flav- on page 15. ored 4 Add salt. Butter or margarine, melted. . 1 tablespoon Bou, covered, until almost done, Parmesan or blue cheese, about 1 hour. grated 2 tablespoons Add potato and onion; cook 30 Toast bread cubes in a 325° minutes more. F. oven (slow) until they are Mix flour with the fat. completely dried out and lightly Stir into bean mixture. browned. Add tomatoes and green pepper. Brown onions lightly in fat. Cook over low heat 10 minutes, Combine boiling water and bouil- stirring constantly until thickened, lon cubes in a 2-quart saucepan. then occasionally to avoid scorching. Add onions. Simmer, covered, until Stir in the milk. onions are tender, about 15 minutes.

29 Toss toasted bread cubes with fat Add tomatoes at last minute—they and cheese and sprinkle on top of tend to thin the salad dressing. soup just before serving. Calories per serving.—About 100. Spinach-orange-avocado salad

EASY METHOD 6 servings, 1 cup each Use ^ cup dehydrated chopped Spinach, fresh, trimmed and onions instead of fresh onions; in- washed 4 cups Orange sections, fresh...... 2 cups crease water to 4 cups. Dehy- Avocado, diced Vs or 1 cup, drated onions can be browned with- as desired out fat. French dressing, regular or Salads low-calorie Vi cup Wash spinach. If necessary, let Vegetable salads may be a color- it stand in ice water for an hour or ful combination of several raw so to crisp. Drain thoroughly. vegetables—a mixture of raw and Tear spinach into small pieces. cooked or canned vegetables—or a Combine all ingredients; mix well. teaming up of vegetables and fruits. Chill. Serve within an hour or You can vary your salads by us- two. ing different greens—iceberg, bibb, Calories per serving.—About 125 or leaf lettuce—romaine, endive, if salad is made with 1 cup avocado escarole, spinach, watercress, Chi- and regular french dressing; 75 if nese cabbage, or celery tops. made with % cup avocado and low- To make attractive tossed salads, calorie dressing. tear greens into pieces large enough to give body to salad, but small VARIATION enough to eat easily. Drain greens Use fresh or frozen grapefruit after washing to prevent sogginess. sections in place of orange sections.

g.''?Mjir^>t.*t If -mY^ >-.i*-.~~

For a salad with pleasing texture and flavor, combine raw spinach leaves, tangy orange slices, and creamy avocado. 30 Mixed vegetable salad Dissolve in boiling water. 6 servingsj }í cup each Add cold water, vinegar, lemon Mixed vegetables, frozen... 10-ounce juice, onion, and salt. package Chill in refrigerator until mix- Celery, thinly sliced A cup ture begins to thicken. (Or, to Green pepper, diced 14 cup hasten thickening set bowl in a pan Pickle, sweet, finely containing ice cubes and water). chopped 1/4 cup Radishes, thinly sliced Ä cup Blend in green pepper, carrots, Onion, finely chopped 1 tablespoon cucumber, and cottage cheese. French dressing, regular or Pour into a 1-quart mold or six low-calorie 1/4 cup individual molds. Lettuce Several leaves Chill until set. Cook vegetables as directed on Unmold by dipping the mold in a the package until they are barely pan of warm water for a few seconds. tender. Drain and chill vegetables. Serve on lettuce. Combine vegetables and all in- Calories per serving.—About 75. gredients except lettuce. Chill at least 1 hour to blend flavors. Jellied beet salad Serve on lettuce. 6 servings^ jÇ cup each NOTE : Leftover cooked or canned vegetables may be substituted for Beets, cooked or canned, diced 2 cups frozen mixed vegetables. Use Iji Salt 14 teaspoon to 2 cups of two or more vegetables Sugar 2 tablespoons (peas, carrots, corn, lima beans, cut Horseradish, prepared /2 teaspoon green beans). Vinegar, cider 14 cup Calories per serving.—About 90 if Unflavored gelatin 1 tablespoon Beet liquid, or beet liquid made with regular french dressing; plus water 1 cup 60 with low-calorie french dressing. Celery, thinly sliced 1 cup Green pepper, chopped.... 14 cup Jellied summer salad Lettuce Several leaves 6 servings j ji cup each Combine beets, salt, sugar, horse- Lime-flavored gelatin 3-ounce radish, and vinegar; let stand while package preparing gelatin mixture. Unflavored gelatin 1 teaspoon Soften gelatin in beet liquid; heat Boiling water 1 cup Cold water 1 cup to dissolve. Vinegar 1 teaspoon Chill until thick, but not set. Lemon juice 1 teaspoon Add beet mixture, celery, and Onion, finely chopped 1 teaspoon green pepper to gelatin mixture. Salt VQ. teaspoon Pour into a 1-quart mold or six Green pepper, chopped.... 2 tablespoons Carrots, shredded 14 cup individual molds. Cucumber, diced 14 cup Chill until set. Cottage cheese 1^ cup Unmold by dipping the mold in a Lettuce Several leaves pan of warm water for a few Combine flavored and unflavored seconds. Serve on lettuce. gelatin. Calories per serving.—About 45.

31 INDEX TO RECIPES

Asparagus : Page Page boiled 9, 14 Okra 9 Parmesan 25 Onion(s): Beans, lima: baked 11 boiled 9, 14, 16 boiled 9 in sour cream sauce 26 fried ^ 12 Bean(s), peas, and lentils, dry: rings, french fried 11 baked 17 soup, quick french 29 beanburgers, chili 26 Parsnips: boiled 15, 16 boiled 9 chowder 29 french fried 11 pressure cooked 16 fried 12 soup 28 glazed ^„__ 13 split peas, cooked 16 Peas 9, 14 Beans, snap: Pot at o (es) : boiled 9, 14 and cheese casserole 24 dilly 21 baked .10 panned 13 boiled 9, 14 Beet(s): french fried 11 boiled 9 fried 12 salad, jellied 31 patties 25 with orange sauce 24 puffs 24 Broccoli: soup, and ham, cream of 28 and cauliflower medley 22 Spinach: and eggs, baked 27 baked 23 boiled 9, 14 boiled 9, 14 Brussels sprouts 9,14 panned 13 Cabbage : salad, orange-avocado 30 and creamed ham 27 with bacon dressing 23 boiled . 9 Squash, summer: panned 13 baked 11 boiled 9, 14 Carrots: panned 13 baked 10 zucchini, casserole 25 boiled 9, 14 Squash, winter: dilly 21 acorn, orange-honeyed „_^-._ 22 fried 12 baked 11 glazed 13 boiled 9 panned- . 13 Sweet potatoes: Cauliflower: apple-glazed 23 and broccoli medley 22 baked . 10 boiled 9, 14 boiled 9 Celery 9 french fried 11 Corn: fried 12 boiled 9, 14 glazed .13 casserole 27 Tomato (es) : mexican panned 21 baked 11 panned 13 boiled 9 Eggplant: fried__. 12, 22 french fried 11 Turnip (s): fried 12,22 boiled 9 Kale._ 9, 14 greens 9, 14

32 U.S. GOVERN MENT PRINTING OFFICE : 1969—0-351 ^85