::::::::::::::::::::::-:::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::::: 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.