,,ev]yday ,,foods ,,9 ,,w> ,,"t    by   
,,m>y ,,sw>tz ,,rose                    
,assi/ant-,pr(essor1 ,dep>tm5t (        
,nutrition1 ,tea*]s ,college1 ,columbia 
,univ]sity    ,new ,york    #aiah       
,! "t has come1 ! ,aggies said1         
,to talk ( _m ?+s1    ,( :at to eat1 (  
calories1       ,( cabbages & k+s1    ,(
 vitam9es & sausages1       ,& :e!r co/s
 h w+s4                   ,j\rnal (     
,home ,economics1                       
,novemb]1 #aiag4          ,,preface     
,,food ,,is ,,fuel ,,= ,,fight]s4 ,d n  
wa/e x4 ,save ,,:eat1 ,,meat1           
,,sug>s ,,& ,,fats4 ,s5d m to our       
,soldi]s1 ,sailors & ,allies4      ,!   
patriotic h\sewife f9ds h] little       
dome/ic boat sail+ 9  un*>t$ wat]s4 ,!  
above message ( ! ,food ,adm9i/ration   
di/urbs  h] ord9>y h\sehold r\t9e1      
upsets h] m5us & puts h] recipes out  ( 
commission4 ,x also r5d]s inop]ative "s 
( h] usual me?ods (  economy at a "t :5 
ris+ food prices make economy m         
imp]ative  ?an ev]4 ,to be patriotic &  

/ill live on "o's income is a complex   
problem4 ,?is little book 0 />t$ 9      
response to a reque/ = a w>  message    
ab\t food4 ,x seem$ to ! au?or t a      
simple explanation (  ! "p :i* "s ( our 
common foods play 9 our diet might be   
bo?  helpful & reassur+4 ,to *ange "o's 
m5u is (t5 try+2 to be  unc]ta9 :e!r !  
sub/itut$ foods w pres]ve "o's heal? &  
/r5g? makes adju/m5t d\bly difficult4 ,x
 is hop$ t ! brief  *apt]s :i* foll[ w  
make x easi] to save :eat1 meat1 sug>s &
  fats & to make out an acceptable bill 
( f>e )\t excessive co/4    ,?anks are  
due to ! ,webb ,publi%+ ,company1 ,/4   
,paul1 ,m9nesota1 =  p]mission to repr9t
 ?ree ( ! *apt]s1 :i* appe>$ orig9ally 9
  ,! ,f>m]'s ,wife4    ,,tea*]s         
,,college1 ,columbia ,univ]sity1 ,new   
,york ,city4    ,decemb] #a1 #aiag4     
,,table ,,( ,,cont5ts            ,,*apt]
         ,i4 ,,! ,,milk ,,pit*] ,,9 ,,! 
,,home        ,,ii4 ,,c]eals ,,we       
,,ought ,,to ,,eat       ,,iii4 ,,!     
,,meat ,,we ,,ought ,,to ,,save         

,,iv4 ,,! ,,potato ,,& ,,its            
,,sub/itutes         ,v4 ,,are ,,fruits 
,,& ,,vegetables ,,luxuries8            
,,vi4 ,,fat ,,& ,,vitam9es       ,,vii4 
,,sug> ,,& ,,spice ,,& ,,ev]y?+ ,,nice  
,,viii4 ,,on ,,be+ ,,economical ,,&     
,,patriotic ,,at ,,! ,,same ,,"t        
,,app5dix--,,"s ,,w> ,,"t ,,recipes     
,,ev]yday ,,foods ,,9 ,,w> ,,"t         
,,*apt] ,i    ,,! ,,milk ,,pit*] ,,9 ,,!
 ,,home        7,repr9t$ f ,! ,f>m]'s   
,wife1 by p]mission ( ! ,webb           
,publi%+ ,company47      ,!re is a qua9t
 old fairy tale ( a fri5dly pit*] t came
 & took  up its abode 9 ! home ( an ag$ 
c\ple1 supply+ !m f its magic  dep?s )  
food & dr9k & _m o!r com=ts4 ,( ?is tale
 "o is  rem9d$ 9 consid]+ ! place ( !   
milk pit*] 9 ! home4 ,h[  _m h\sewives  
recognize ! bit ( crock]y sitt+ quietly 
on ! %elf  z "o ( _! v be/ fri5ds8 ,h[  
_m "k t x w cov] _m  ( _! mi/akes 9 !   
*oice ( food = _! families8 ,t x        
conta9s my/]i\s sub/ances ^u :i* gr[?   
dep5ds8 ,t x /&s  ready to save !m bo?  

"w & worry 9 reg>d to food8 ,t x is     
really ! only indisp5sable article on ! 
bill ( f>e8    ,diet is l a h\se1 a     
def9ite ?+1 ?\gh built ( diff]5t k9ds ( 
mat]ial4 ,= a h\se we ne$ wall mat]ial1 
floor mat]ial1 w9d[1  ceil+1 *imney     
/uffs & s =?4 ,we may1 if we l1 make    
floors1  walls1 & ceil+s all ( ! same   
k9d ( /uff1 wood = example1 b  we %\ld  
ne$ glass = w9d[s & bricks or tile =    
*imneys4 ,or1  aga91 we may *oose brick 
= walls1 floors1 & *imneys b x w\ld  n d
 any bett] ?an wood = w9d[s1 w\ld be r  
unsatisfactory  = ceil+s1 & impossible =
 doors4 ,9 o!r words1 we c\ld n build  a
 mod]n h\se f "o k9d ( mat]ial only & we
 really ne$ at lea/  f\r to c>ry out ev5
 a simple plan4    ,9 a simil> fa%ion1  
diet is con/ruct$ f fuel mat]ial1       
body-build+ mat]ial & body-regulat+     
mat]ial4 ,no diet is p]fect 9  :i* ^!   
are n all repres5t$4 ,n[1 foods are l   
sections (  h\ses4 ,"s correspond to    
s+le p>ts1 z a floor or a w9d[ or p]haps
  a *imney2 o!rs to a h\se complete     

except = w9d[s & ro(2 /ill  o!rs to a   
h\se lack+ only a door or two4 ,x takes 
"s ?\ght to put  !m toge!r s t we %all h
 all k9ds ( p>ts )\t a great  _m extra  
ones ( c]ta9 k9ds & n en\gh ( o!rs4     
,milk is unique 9 t x comes ne>e/ ( all 
foods to be+ a complete  diet 9 itself4 
,x is l ! h\se ) only a door miss+4 ,we 
c\ld be  q com=table 9 su* a h\se = a   
long "t ?\gh we c\ld make a  m complete 
diet by add+ "s graham bread or an apple
 or "s  sp9a*4    ,we all associate milk
 ) c[s & c[s ) f>ms1 b h[ closely is    
milk associat$ ) ! f>m table8 ,is x     
priz$ z ! mo/ valuable  food :i* ! f>m  
produces8 ,e drop %\ld be us$ z food2 & 
?is  applies to skim milk1 s\r milk1 &  
butt]milk z well z sweet milk4 ,d  we   
all use milk to ! be/ advantage 9 !     
diet8 ,"h are a few po9ts  :i* x is well
 to be> 9 m9d3    ,milk w take ! place (
 meat4 ,! _w is fac+ a meat fam9e4 ,!   
fam9e 0 on ! way be=e ! w> began b x has
 approa*$ )  trem5d\s spe$ ?is la/ ye>4 
,e c[ kill$ & eat5 means n only  s mu*  

less meat available b s mu* less ( an   
adequate sub/itute4  ,lean meat         
contributes to ! diet *iefly prote9 &   
iron4 ,we eat x  prim>ily = ! prote94   
,h5ce 9 comp>+ meat & milk we ?9k fir/  
( _! prote9 cont5t4 ,"o & "o-f\r? cups (
 milk w supply z  mu* prote9 z two      
ounces ( lean beef4 ,! prote9 ( milk is 
l>gely  ! "p :i* makes cottage *eese4 ,s
 cottage *eese is a good meat  sub/itute
 & a practical way ( us+ "p ( ! skim    
milk :5 !  cream is tak5 (f = butt]4 ,"o
 & "o-half ounces ( cottage *eese       
7"o-f\r? cup7 are ! prote9 equival5t (  
two ounces ( lean beef4  ,skim milk &   
butt]milk are j z good sub/itutes = meat
 z :ole  milk4 ,s9ce meat is "o ( ! mo/ 
exp5sive items 9 ! food bill1 its       
replacem5t by milk is a v great f9ancial
 economy4 ,?is is true ev5  if ! meat is
 rais$ on ! f>m1 z food = cattle is us$ 
mu* m  economically 9 ! production (    
milk ?an ( beef4    ,milk is ! greate/  
s\rce ( calcium 7lime74 ,lime is "o ( ! 
compon5ts ( food t s]ves two purposes2 x

 is bo? build+ mat]ial  = bones &       
regulat+ mat]ial = ! body z a :ole1     
help+ 9  sev]al important ways to ma9ta9
 good heal?4 ,x is ess5tial t  ev]yone h
 a supply ( lime & p>ticul>ly important 
t all gr[+  infants1 *ildr51 & "y p h   
pl5ty = con/ruction ( bones  & tee?4    
,!re is almo/ none 9 meat & bread1 none 
9 common fats &  sug>s1 & comp>atively  
few common foods c be tak5 alone &      
dige/$  9 l>ge en\gh quantities to      
insure an adequate supply2 :]eas a p9t (
  milk 7:ole1 skim1 or butt]milk7 w     
gu>antee to a gr[n p]son a  suffici5t   
am\nt1 & a qu>t a day w provide = !     
great] ne$s (  gr[+ *ildr54 ,:atev] o!r 
foods we h1 we _c af=d to  leave milk   
out ( ! diet because ( its lime4 ,"u !  
mo/ favorable  diet>y conditions1 :5 !  
diet is lib]al & v>i$1 an adult %\ld  h 
at lea/ half a p9t ( milk a day & no    
*ild %\ld be  expect$ to ?rive ) less   
?an a p9t4    ,milk conta9s a mo/ v>i$  
assortm5t ( mat]ials ne$$ 9 small       
am\nts = ! body welf>e1 p>tly =         

con/ructive & p>tly =  regulat+         
purposes4 ,^! are r irregul>ly di/ribut$
 9 o!r  k9ds ( food mat]ials4 ,:5 eggs1 
vegetables1 & c]eals are freely  us$1 we
 are n likely to suff] any lack2 b :5 w>
 conditions limit  ! numb] ( foods :i*  
we c get1 x is well to rememb] t ! m    
limit$ ! v>iety ( foods 9 ! diet ! m    
important milk becomes4    ,milk w take 
! place ( bread1 butt]1 sug>1 & o!r     
foods us$  *iefly = fuel4 ,! body is an 
eng9e :i* mu/ be /ok$ regul>ly 9  ord]  
to "w4 ,! m "w done ! m fuel ne$$4 ,t is
 :at we  mean :5 we talk ab\t ! food    
giv+ work+ /r5g?4 ,a f>m] &  8 wife &   
usually all ! family ne$ mu* fuel       
because !y d mu*  physical "w4 ,ev5 p ^:
 "w is physically light require         
consid]able fuel4 ,a qu>t ( milk w give 
z mu* work+ =ce z half  a p\nd ( bread1 
"o-f\r? ( a p\nd ( butt]1 or six ounces 
( sug>4  ,& ?is is 9 addition to ! o!r  
advantages already m5tion$4    ,milk    
conta9s specifics = gr[?4 ,exp]im5ts )  
animals h taught  u t !re are two       

specific sub/ances1 kn[n z vitam9es1 :i*
 mu/  be pres5t 9 ! diet if a "y animal 
is to gr[4 ,if ei!r "o is  abs5t1 gr[?  
is impossible4 ,bo? are to be f\nd 9    
milk1 "o 9 !  cream & ! o!r 9 ! skim    
milk or :ey4 ,= ?is reason *ildr5  %\ld 
h :ole milk r ?an skim milk4 ,( c\rse1  
butt] & skim  milk %\ld produce ! same  
result z :ole milk4 ,eggs also h ^!     
requisites & c be us$ to supplem5t milk 
= ei!r "o1 b z a  rule x is m practical 
to dep5d ^u milk1 & usually m           
economical4    ,= little *ildr51 milk is
 be/ s]v$ z a bev]age4 ,b z *ildr5  gr[ 
up1 ! fluidity ( milk makes !m feel z if
 x 7 n food  en\gh & x is g5]ally bett] 
to use x freely 9 ! kit*5 fir/1  & !n1  
if !re is any surplus1 put x on ! table 
z a bev]age or  s]ve x ?us to ^? :o ne$ 
an extra supply--! half-gr[n boys1 =    
in/ance1 :o ne$ m food 9 a day ?an ev5 a
 h>d-work+ f>m]4    ,a good plan is to  
set aside def9itely1 z a day's supply1 a
 qu>t apiece  = ea* p]son "u sixte5 & a 
p9t apiece = ea* "o ov] ?is  age4 ,!n   

see at night h[ well "o has succe$$ 9   
dispos+ ( x4 ,if  !re is mu* left1 "o   
%\ld consid] ways ( us+ x to advantage4 
,!  two simple/ probably are1 fir/1 z   
cream sauce = vegetables ( all  sorts2 =
 mac>oni or hom9y ) or )\t *eese2 or =  
h>d cook$  eggs or left-ov] meats2 &    
next 9 pudd+s bak$ a long "t 9 !  ov5 s 
t mu* ( ! wat] 9 ! milk is evaporat$4   
,su* pudd+s  are easy to prep>e on almo/
 any scale & are invaluable = p]sons  ) 
big appetites because !y are conc5trat$ 
)\t be+  un:olesome4    ,! milk pit*] & 
! vegetable g>d5 are ! be/ fri5ds ( !   
woman wi%+ to set a :olesome &          
economical table4 ,vegetables  supplem5t
 milk almo/ ideally1 s9ce !y conta9 !   
vegetable fib]  :i* helps to gu>d aga9/ 
con/ipation1 & ! iron :i* is !  lack+   
door 9 ! h\se t milk built4             
,vegetables :i* are n p]fect en\gh to   
s]ve uncook$1 l ! brok5  leaves (       
lettuce & ! gre5 & t\gh p>ts ( cel]y1   
are excell5t  cook$ & s]v$ ) a cream    
sauce4 ,cream sauce makes x possible    

also  to cook en\gh ( a vegetable = two 
days at once1 s5d+ x to !  table simply 
dress$ 9 its own juices or a little     
butt] ! fir/ "t  & mak+ a scallop$ di% )
 cream sauce & crumbs ! next day4       
,vegetables :i* d n l5d !mselves to ?is 
treatm5t c be made into  cream s\ps1 :i*
 are excell5t z ! hot di% = supp]1      
because !y  c be prep>$ 9 ! morn+ &     
m]ely reheat$ at s]v+ "t4    ,f9ally1 ! 
addition ( milk 9 lib]al quantities to  
tea & c(fee  7us$ ( c\rse only by       
adults72 its use )\t dilution ) wat] 9  
cocoa2 & in/ead ( wat] 9 bread :5 t is  
made at home1 ought to  enable a        
h\sewife to dispose satisfactorily ( h] 
day's quota ( milk4  ,if x %\ld         
accumulate1 x c be dispat*$ )           
consid]able rapidity  9 ! =m ( ice cream
 or milk %]bet4 ,:5 !re is mu* skim     
milk1  ! latt] is a mo/ excell5t way (  
mak+ x popul>1 v>i\s fruits 9  _!       
seasons be+ us$ = flavor1 z /rawb]ries1 
raspb]ries1 &  pea*es1 ) lemons to fall 
back on :5 no native fruit is at h&4    

,! _w ne$s milk today z badly z :eat4   
,all t we c possibly  sp>e is ne$$ 9    
,europe = />v+ little ones4 ,9 any      
%ortage !  slogan mu/ be *ildr5 fir/4 ,b
 9 any limit$ diet milk is su* a        
safegu>d t we %\ld b5d our en]gies to   
sav+ x f wa/e &  produc+ m1 r ?an le>n+ 
to d )\t x4 ,skim milk f  cream]ies is  
too valuable to be ?r[n away4 ,ev]yone  
%\ld be on !  al]t to condemn any use ( 
milk except z food & to enc\rage        
cond5sation & dry+ ( skim milk to be us$
 z a sub/itute = fre%  milk4    ,:5 !   
milk pit*] is all[$ to "w its magic = ! 
human race1 we  %all h citiz5s ( bett]  
physique ?an ! records ( our recruit+   
/ations %[ today4 ,ev5 :5 ! family table
 is depriv$ ( its  famili> :eat bread & 
meat1 we may be /rong if we invoke ! aid
 (  ?is fri5dly magician4               
,,*apt] ,,ii    ,,c]eals ,,we ,,ought   
,,to ,,eat        7,repr9t$ f ,! ,f>m]'s
 ,wife1 by p]mission ( ! ,webb          
,publi%+ ,company47      ,save :eat6    
,?is great slogan ( our national food   

campaign has be5  e*o$ & re*o$ = six    
mon?s1 b d we yet realize t x means     
,,u8 ,we h _h1 hi!rto1 a great deal (   
:eat 9 our diet4 ,fully  "o-?ird ( our  
calories h come f :eat fl\r4 ,to ask u  
to d  )\t :eat is to %ake ! v f\ndation 
( our daily liv+4 ,h[  %all we be able  
to d )\t x8 ,:at %all we sub/itute = x8 
,^!  are que/ions :i* e h\sewife mu/ ask
 & answ] be=e %e c  take h] place 9 !   
,amazon ,army ( ,food ,cons]v]s4    ,is 
x n /range t out ( half a doz5 diff]5t  
gra9s cultivat$ =  human consumption1 ! 
dem& %\ld conc5trate ^u :eat8 ,"o might 
almo/ say t ! progress ( civilization is
 m>k$ by rais$ bread4  ,& :eat has1     
beyond all o!r gra9s1 ! unique prop]ties
 t make  possible a light1 por\s yet    
some:at t5aci\s loaf4 ,we l ! ta/e (  x1
 mild b sweet2 ! feel ( x1 s(t yet firm2
 ! com=t ( x1  almo/ p]fect dige/ion ( e
 p>ticle4 ,we h be5 br\ght up on x  & x 
is a h>d%ip to *ange our food habits4 ,x
 takes c\rage &  resolution4 ,x takes   
visions ( our soldi]s cross+ ! seas to  

def5d  u f ! gre$y eye ( milit>ism &    
!reby depriv$ ( s _m  ?+s :i* we /ill   
enjoy4 ,%all we hold back f !m ! /aff ( 
life :i* !y ne$ s mu* m ?an we8    ,c we
 live )\t :eat8 ,c]ta9ly1 & live well4  
,we mu/ recognize !  sci5tific fact t no
 "o food 7) ! exception ( milk7 is      
indisp5sable4 ,!re are f\r lett]s 9 !   
food alphabet3 ,a1 fuel =  ! body ma*9e2
 ,b1 prote9 = ! upkeep ( ! ma*9]y2 ,c1  
m9]al salts1 p>tly = upkeep & p>tly =   
lubrication--to make all  p>ts "w       
smoo?ly toge!r2 ,d1 vitam9es1 subtle &  
elusive  sub/ances ^u ^: pres5ce dep5ds 
! successful use by ! body (  all !     
o!rs4 ,^! f\r lett]s1 rightly comb9$1   
spell heal?4 ,!y  are v>i\sly di/ribut$ 
9 food mat]ials4 ,sometimes all are f\nd
 9  "o food 7milk = example71 sometimes 
only "o 7z 9 sug>71 sometimes  two or   
?ree4 ,! am\nts also v>y 9 ! diff]5t    
foods4 ,to build up a  complete diet we 
h to "k h[ _m ( ^! items are pres5t 9 a 
giv5 food & also h[ mu* ( ea* is !re4   
,n[1 c]eals are mu* alike 9 :at !y      

contribute to ! diet4 ,9  comp>+ !m we  
are apt to emphasize _! diff]5ces1 mu* z
 we d 9  comp>+ two m54 ,"o man may be a
 little tall]1 a little heavi]1 h  a    
diff]5t tilt to 8 nose1 b any two m5 are
 m alike ?an a man  & a dog4 ,s corn has
 a little less prote9 ?an :eat &        
consid]ably  less lime1 yet corn & :eat 
are1 nutritionally1 m alike ?an ei!r  is
 l sug>4    ,none ( ! c]eals w make a   
complete diet by itself4 ,if we take    
:ite  bread z ! f\ndation1 we mu/ add to
 x some?+ conta9+ lime1 su*  z milk or  
*eese2 some?+ conta9+ iron1 su* z sp9a*1
 egg yolk1  meat1 or o!r iron-ri* food2 
some?+ conta9+ vitam9es1 su* z  gre5s or
 o!r vitam9e-ri* food2 some?+ to ren=ce 
! prote9s1  z milk1 eggs1 meat1 or nuts4
 ,x is n possible to make a p]fect diet 
) only "o o!r k9d ( food besides :ite   
bread4 ,x c be done )  ?ree3 bread1     
milk1 & sp9a*1 = example4    ,if we     
sub/itute :ole :eat = :ite bread1 we c  
make a complete diet  ) two foods--?is &
 milk4 ,we get f ! bran & ! g]m :at 9  !

 o!r case we got f ! sp9a*4 ,all !      
c]eals c be  effectively supplem5t$ by  
milk & gre5 vegetables4 ,if gre5        
vegetables 7or sub/itutes = !m l dri$   
peas & beans or fruit7  are h>d to get  
we %\ld give pref]5ce to c]eals f :i* ! 
bran  coats h n be5 remov$1 su* z       
oatmeal & :ole :eat4 ,!n !  diet w n be 
defici5t 9 iron1 :i* is n suppli$ 9 l>ge
 en\gh  am\nts f :ite bread & milk4     
,oatmeal is ! ri*e/ 9 iron ( all  !     
c]eals4    ,) su* k1 we may alt] our    
diet v greatly )\t dang] (              
und]nutrition4 ,b we mu/ le>n to cook   
o!r c]eals at lea/ z well  z we d :eat4 
,)\t prop] cook+ !y are unpalatable &   
un:olesome1 & !y are n s easy to cook z 
:eat4 ,!y take a long]  "t & we _c get !
 same cul9>y effects1 s9ce ) ! exception
  ( rye !y w n make a light loaf4       
,=tunately we are n ask$ to  d5y        
ourselves :eat entirely1 only to        
sub/itute o!r c]eals = "p  ( x4 ,let ea*
 h\sewife resolve :5 next %e buys fl\r  
to buy at !  same "t "o-f\r? z mu* ( "s 

o!r gra91 f9ely gr\nd1 rye1  corn1      
b>ley1 accord+ to pref]5ce1 & mix ! two 
?or\ghly at once4  ,!n %e w be sure n to
 =get to c>ry out h] good int5tions4    
,bread made ( su* a mixture w be light &
 t5d]1 & any?+ t  _c be made ) x _h     
bett] be disp5s$ ) 9 ^! times4          
,besides ! sav+ ( :eat = our c\ntry's   
sake1 we %all d well to  economize 9 x =
 our own4 ,comp>$ ) o!r c]eals1 :eat is 
exp5sive4 ,we c get m food1 9 e s5se ( !
 ^w1 f half a  p\nd ( oatmeal ?an we c f
 a twelve-ounce loaf ( :ite bread1 &  ! 
oatmeal w n co/ "o-half z mu* z ! bread4
 ,a loaf ( ,bo/on  br[n bread made ) "o 
cupful ea* ( cornmeal1 oatmeal 7f9ely   
gr\nd71 rye fl\r1 molasses1 & skim milk 
w h two & "o-half  times ! food value ( 
a twelve-ounce loaf ( :ite bread & w co/
  little m4 ,"o-half p\nd ( cornmeal1   
supplem5t$ by a half p9t (  milk1 w     
furni% m ( ev]y?+ ne$$ by ! body ?an su*
 a  twelve-ounce loaf1 usually at less  
co/4    ,x pays at all times to use     
c]eals 9 o!r =ms ?an bread1 = bo?  heal?

 & economy4 ,does y\r family eat c]eal =
 breakfa/8 ,a di% (  oatmeal made f     
"o-f\r? cupful ( ! dry c]eal w take !   
place  ( two slices ( :ite bread1 ea*   
ab\t half an in* ?ick & ?ree  in*es     
squ>e1 & give u iron besides4 ,s]v$ )   
milk1 x w make a  well-balanc$ meal4 ,:5
 we add a little fruit to give ze/ & "s 
crisp  corn bread to contra/ ) ! s(t    
mu%1 we h a meal 9 :i* we may  take a j 
pride1 provid$ ! oatmeal is prop]ly     
cook$4    ,a good di% ( oatmeal is z    
cr$itable a product z a good loaf (     
bread4  ,x _c be made )\t tak+ pa9s to  
get ! "r proportions (  meal1 wat]1 &   
salt1 & to cook ?or\ghly1 :i* means at  
lea/ f\r  h\rs 9 a d\ble boil]1 ov]     
night 9 a fireless cook]1 or half an h\r
  at tw5ty p\nds 9 a pressure cook]4    
,half-cook$ oatmeal is mo/  un:olesome1 
z well z unpalatable4 ,x is "p ( our    
patriotic duty n  to give s useful a    
food a bad reputation4    ,! man :o does
 h>d physical labor1 especially 9 ! op5 
air1 may  compla9 t ! oatmeal breakfa/  

does n /ay by him4 ,?is is  because x   
dige/s rapidly4 ,:at he ne$s is a little
 fat /irr$ into !  mu% be=e x is s5t to 
! table1 or butt] z well z milk & sug>  
s]v$ ) x4 ,if "o mu/ economize1 ! c]eal 
breakfa/ %\ld always  be ! rule4 ,x is  
impossible 9 any o!r way to provide = a 
family  adequately on a small sum1      
especially :]e !re are gr[+ *ildr54     
,next to oatmeal1 hom9y is "o ( ! *eape/
 breakfa/ foods4 ,x has  less flavor &  
is improv$ by ! addition ( a few dates  
cut into  qu>t]s or "s small /ew$       
se$less rais9s1 :i* also add ! iron  :i*
 hom9y lacks4 ,= ! adults ( ! family !  
/ay+ qualities (  hom9y & cornmeal c be 
increas$ by cutt+ ! mold$ mu% 9 slices  
& fry+ till a crisp cru/ is =m$4 ,?is c 
be obta9$ m easily  if ! c]eals are     
cook$ 9 a mixture ( milk & wat] in/ead (
 wat]  alone4 ,! milk supplem5ts ! c]eal
 z acceptably z 9 a di% ( mu%  & milk4  
,cornmeal ne$s ev5 m cook+ ?an oatmeal  
to develop an  agreeable flavor4 ,x c be
 improv$ by ! addition ( an equal am\nt 

(  f>9a or cream ( :eat4    ,c]eals =   
d9n] are acceptable sub/itutes = su*    
vegetables z  potatoes1 bo? = economy & 
= v>iety4 ,! :ole gra9s1 rice1  b>ley1 &
 hom9y1 l5d !mselves be/ to su* use4    
,try a di% (  cream$ salmon ) a bord] ( 
b>ley2 "o ( hom9y surr\nd$ by fri$      
apples2 or a b[l ( rice heap$ ) bananas 
bak$ to a turn & remov$  f _! sk9s j    
be=e s]v+1 & be glad t ! w> has /irr$  y
 out ( food ruts6    ,c]eals comb9$ )   
milk make mo/ :olesome pudd+s1 ea* almo/
 a  well-balanc$ meal 9 itself4 ,!y are 
easi] to make ?an pies1  %ortcakes1 &   
o!r dess]ts :i* require :eat fl\r1 & !y 
are  spl5did gr[+ food = boys & girls4  
,= ! h>d-work+ man :o misses !          
sl[ly-dige/+ pie1 s]ve !  pudd+s ) a h>d
 sauce or add a little butt] :5 mak+ !m4
 ,=  ! gr[+ *ildr51 rais9s1 dates1 & o!r
 fruits are welcome  additions on acc\nt
 ( _! iron4 ,f half a cupful to a cupful
 (  almo/ any c]eal pudd+ made ) milk is
 ! equival5t ( an ord9>y  s]v+ ( pie4   
,aside f ! avoidance ( actual wa/e (    

food mat]ials1 !re seems to  be no "o   
s]vice s imp]ative = h\sewives to r5d] 9
 ^! critical  times z ! ma/]y ( ! art ( 
us+ c]eals4 ,^! mu/ be made to  save n  
only :eat b meat1 & = mo/ ( u also      
money4    ,a :olesome & yet economical  
diet may be built ^u a plan :]e9 we  f9d
 = an av]age work+ man f\rte5 ounces (  
c]eal food & "o  p9t ( milk1 f two to   
f\r ounces ( meat or a good meat        
sub/itute1  two ounces ( fat1 ?ree      
ounces ( sug> or o!r sweet5]s1 at lea/  
"o  k9d ( fruit1 & "o k9d ( vegetable   
besides potatoes 7m if "o has  a g>d574 
,! c]eal may furni% half ! fuel value ( 
! diet1 p>tly  bread-/uffs & p>tly 9 "s 
( ! o!r ways z sugge/$1 )\t  any dang] (
 und]nutrition4 ,rememb] ! fable ( !    
f>m] :o told  8 sons he _h left !m a    
=tune & bade !m dig on 8 f>m = x  aft] 8
 dea?1 & h[ !y f\nd weal? n z buri$     
treasure b  ?r\gh ?or\gh tillage ( !    
soil4 ,s "o might leave a message to    
woman to look 9 ! c]eal pot1 = !re is a 
key to heal? & weal?1  & a weapon to w9 

! greate/ w> ! _w has ev] se54          
,,*apt] ,,iii    ,,! ,,meat ,,we ,,ought
 ,,to ,,save      ,d n buy a p\nd ( meat
 until y h b\ght ?ree qu>ts ( milk is  a
 w> sign po9t+ two ways4 ,on ! "o h& x  
tells u t we ne$  to save meat2 on !    
o!r1 t we %\ld enc\rage ! production (  
t mo/ indisp5sable food--milk4    ,b :at
 a revolution 9 "s h\seholds if ?is     
advice is he$$6  ,/ati/icians tell u t  
,am]icans h be5 consum+ meat at ! rate  
( #aga p\nds p] capita p] ye>1 :i* means
 ne>ly half a p\nd apiece  e day = ea*  
man1 woman1 *ild1 & infant 9 arms4 ,n[1 
z m]e  infants & "s old] folk h n _h    
any1 x foll[s t _m ( u  h _h a great    
deal m4 ,did we ne$ x8 ,%all we be worse
 (f )\t  x8 ,meat is und5iably popul>4  
,9 spite ( ! ris+ price & !  patriotic  
_s ( cons]vation1 meat consumption goes 
on 9 _m  qu>t]s at mu* ! usual rate4    
,!re is probably no o!r "o food s       
g5]ally lik$4 ,x has a decid$ &         
agreeable flavor1 a satisfactory  *ew1 &
 leaves an aft]-s5se ( be+ well f$ t _m 

take z !  sign ( :e!r !y are well n\ri%$
 or n4 ,x dige/s well1 ev5 :5  eat5     
rapidly1 & p]haps p>tly = ?is reason is 
favor$ by !  hurri$ man ( affairs4 ,x is
 easy to prep>e & h5ce is appreciat$ by 
! cook1 :o kn[s t ev5 ) unskillful      
treatm5t x w be  acceptable & require   
few accessories to make an agreeable    
meal4 ,its ri*  flavor helps to relieve 
! flatness ( foods l rice1 hom9y1 beans1
 or  bread4 ,f ?is po9t ( view !re is no
 su* ?+ z a meat  sub/itute4    ,b1     
nutritionally speak+1 meat is only "o ( 
_m2 und5iably a good  s\rce ( prote91 b 
no bett] ?an milk or eggs4 ,a lamb *op  
is a v  nice item on a bill ( f>e1 b !  
prote9 x conta9s c be secur$  j z well f
 "o l>ge egg1 or two level              
tablespoonfuls ( peanut  butt]1 or "o & 
"o-f\r? ounces ( *eese2 or a "p ( ! "t f
  a qu>t] ( a cup ( dri$ navy beans or a
 little less ( dri$ split  peas4        
,meat is highly reg>d$ z a s\rce ( iron2
 b1 aga91 x has no  monopoly ( ?is      
important build+-/one 9 ! h\se ( diet4  

,! eggs1  or peas1 or half ! beans      
m5tion$ above w\ld any "o ( !m furni%  m
 iron ?an ! lamb *op1 :ile a qu>t] ( a  
cup ( cook$ sp9a*  or a small di% ( /r+ 
beans w\ld furni% q z mu*4 ,besides gre5
  vegetables1 fruit1 & ! yolk ( egg1    
c]eals are a n inconsid]able  s\rce (   
iron4 ,a man w\ld h adequate n\ri%m5t = 
a day1 includ+  a suffici5t supply (    
iron1 if he 7 do+ only mod]ate physical 
labor1 f "o p9t ( milk1 "o & "o-half    
p\nds ( :ole :eat  bread1 & ?ree        
m$ium-siz$ apples4 ,beef juice is (t5   
us$ z a s\rce  ( iron = *ildr5 &        
und\bt$ly x is "o :i* is palatable &    
dige/ible1 b x takes a qu>t] ( a p\nd ( 
beef to get a few  tablespoonfuls (     
juice1 & a tablespoonful ( juice w\ld   
h>dly conta9  z mu* iron z "o egg yolk2 
& x seems probable t ! iron ( !  egg    
yolk w\ld be bett] utiliz$ = ! mak+ (   
good r$ blood4    ,meat is good fuel = !
 human ma*9e if us$ 9 mod]ate am\nts    
along  ) o!r food4 ,b meat is no bett]  
fuel ?an o!r food4 ,an ord9>y  lamb *op 

w furni% no m calories ?an a di% (      
oatmeal1 a piece (  bread an in* ?ick & 
?ree in*es squ>e1 a l>ge apple or       
banana1 an  egg1 five ounces            
7five-eigh?s ( a cup7 ( milk1 or a      
tablespoonful (  peanut butt]4 ,! fatt] 
meat is ! high] its fuel value 7provid+ 
!  fat is us$ = food74 ,a tablespoonful 
( bacon fat or beef dripp+s has  ! same 
fuel value z a tablespoonful ( butt] or 
l>d1 or z ! lamb  *op m5tion$ above4 ,! 
man :o insi/s t he has to h meat =      
work+ /r5g? judges by h[ he feels aft] a
 meal & n by !  sci5tific facts4 ,:ile 9
 ! long run appetite s]ves z a measure (
  food requirem5t1 we c f9d pl5ty (     
in/ances :]e x does n make a  p]fect    
measure4 ,"s p h too l>ge appetites = _!
 body ne$s  & get too fat f %e] surplus 
( fuel /or$ 9 ! body = future  ne$s z   
fat4 ,if su* p h ?ree good meals a day  
all ! "t1  !re nev] is any future ne$ & 
! fat /ays4 ,o!r p h too  small         
appetites = _! ne$s & !y nev] seem to   
get a surplus (  fuel on h&4 ,!y live1 z

 x 71 f h& to m\?4 ,anyone accu/om$  to 
eat+ meat w h an unsatisfi$ feel+ at    
fir/ aft] a meal  )\t meat4 ,! same is  
true ( o!r highly flavor$ foods4 ,x is  
well  = ! cook to be> ?is 9 m9d & s]ve a
 few r highly season$  di%es :5 !re is  
no meat on ! bill ( f>e4 ,a v sweet     
dess]t  w (t5 satisfy ?is peculi>       
s5sation1 & x c be allay$1 at  lea/ 9   
"p1 by ! dr9k+ ( wat] "s little "t aft] 
! meal4  ,su* a s5sation w pass away :5 
"o becomes accu/om$ to ! *ange  9 diet4 
,x is probably due to c]ta9 highly      
flavor$ sub/ances  dissolv$ 9 ! meat    
juices :i* are kn[n to be excell5t      
/imulants to  ! fl[ ( ga/ric juice & :i*
 are /imulat+ 9 o!r ways4 ,^!  h no food
 value 9 !mselves1 b1 nev]!less1 we     
prize meat =  !m1 z is %[n by ! di/a/e  
we h = meat :i* has its juices  remov$4 
,s\p meat has always be5 a problem = !  
h\sewife--h>d to  make palatable--& yet 
! great] "p ( ! n\ri%m5t ( meat is  left
 9 ! meat itself aft] s\p is made f x4  
,let u frankly recognize !n t we eat    

meat because we l x--= its  flavor &    
texture r ?an any peculi> n\ri%+        
prop]ties--&  t x is only our patriotic 
self-d5ial or =ce ( economic            
circum/ances t induces u to =go our     
accu/om$ am\nts ( a food  :i* is        
pleasant & 79 mod]ation7 :olesome4 ,we  
mu/ save meat t  ! babies ( ! _w may h  
milk to dr9k4 ,n[h]e 9 ,europe is !re   
en\gh milk = babies today4 ,a           
cons]vative reque/ = "o ,european city  
alone 0 a %ipm5t ( "o million p\nds (   
cond5s$ milk p] mon?6 ,if  cattle are   
kill$ = food !re w be little milk to s5d
 & !  babies w p]i%4 ,we mu/ save meat =
 our soldi]s & sailors1  because !y ne$ 
x m ?an we d4 ,x is n only easily       
transport$1  b "o ( ! few ?+s to give   
ze/ to _! necess>ily limit$ f>e4  ,fre% 
fruits & gre5 vegetables1 :i* may s]ve u
 z appetiz]s1 are  n to be f\nd on ! w> 
fields4 ,da9ty concoctions f *eese &    
nuts  may provide = u flavor z well z   
nutrim5t1 b meat is !  alt]native to !  
dull monotony ( bread & beans = !       

soldi]--!  tonic ( appetite1 ! /imulant 
to good dige/ion4 ,we c sc>cely s5d  him
 any?+ to take its place4    ,we mu/    
save meat1 too1 z a g5]al food economy4 
,meat is produc$ at !  exp5se ( gra91   
:i* we might eat ourselves4 ,& !        
production ( meat  is a v wa/eful       
process4 ,gra9s h a fuel value = man    
approximat+  #a1fjj calories p] p\nd4 ,a
 p\nd ( meat 9 ! =m ( beef w require  ! 
consumption by ! animal ( "s f\rte5     
p\nds ( gra94 ,! p\nd  ( beef w furni%  
p]haps #a1bjj calories1 :ile ! gra9     
consum$ w  repres5t ov] #bj1jjj         
calories4 ,! production ( milk f gra9 is
 only  ab\t "o-?ird z exp5sive1 s !     
pur*ase ( ?ree qu>ts ( milk to  "o p\nd 
( meat is an economy 9 m ways ?an "o4   
,sav+ = ! re/ ( ! _w w n be )\t "s      
physical  advantage to ourselves1 if we 
h be5 accu/om$ to indulge 9 meat        
freely4 ,among ! well-to-d meat eat+ is 
apt to be ov]done to !  ext5t ( affect+ 
! kidneys & ! art]ies1 & "s en=c$       
re/riction w\ld be a real advantage to  

heal?1 z has be5 demon/rat$  9 o!r ?an  
w> times4 ,because a food is good is no 
reason = unlimit$  quantities2 an ounce 
( sug> a day is :olesome--a p\nd is     
likely to  result 9 bo? indige/ion & a  
badly balanc$ diet4 ,a qu>t] ( a p\nd  (
 meat a day is n undesirable = an adult1
 b a p\nd a day may  result 9 g5]al     
ov]eat+ or 9 ! special ills :i* are     
relat$  directly to a l>ge quantity (   
meat4 ,"o ( ^! is an upsett+ ( a  prop] 
balance ( food elem5ts 9 ! diet4 ,diets 
high 9 meat are apt to  be l[ 9 milk &  
consequ5tly l[ 9 calcium4 ,if ! income  
is limit$  ?is is almo/ sure to be !    
case1 s9ce !re w n be en\gh money  to   
provide meat freely & at ! same "t      
satisfy o!r nutritive  requirem5ts4 ,su*
 diets are also likely to be l[ 9 fuel  
value & n  provide en\gh work+ =ce ev5  
:ile m5 are decl>+ t !y mu/  h meat to  
give !m /r5g?4 ,!y w\ld h m /r5g? & a   
bett] diet f e po9t ( view if "p ( !    
meat money 7 sp5t  = milk4 ,s !         
injunction to buy ?ree qu>ts ( milk to  

"o p\nd (  meat is a good rule = secur+ 
a well balanc$ & ample diet at !  l[e/  
co/4    ,ano!r good rule is to sp5d no m
 = meat1 fi%1 & eggs ?an =  milk1 & z   
mu* = fruits & vegetables z = meat1 fi%1
 & eggs4  ,families v commonly sp5d z   
mu* z "o-?ird ( ! food money =  meat2 &1
 :ile !y may secure a full ?ird ( _!    
prote91 iron1 &  phosphorus 9 ?is way1  
!y may n get m ?an a six? ( _! fuel  &  
almo/ no calcium4 ,?ree qu>ts ( milk at 
f\rte5 c5ts a qu>t w  yield ab\t #b1jjj 
calories4 ,= an exp5diture ( =ty-two    
c5ts = beef  z free f wa/e z milk1 we   
w\ld pay p]haps ?irty-two c5ts p]  p\nd4
 ,a p\nd & a qu>t] ( lean beef w\ld     
yield ab\t #a1jjj  calories4 ,s z fuel  
alone ! milk w\ld be twice z *eap z !   
meat4  ,?ree qu>ts ( milk w\ld yield    
almo/ if n q z mu* prote9 z  ! meat & a 
lib]al supply ( calcium to (fset ! iron 
furni%$ by  ! meat4 ,ev]y?+ consid]$1   
!n1 milk is a bett] inve/m5t ?an  meat4 
,! same is true ( "s ( ! o!r foods :i*  
supply prote9 9  ! diet su* z dry peas &

 beans2 *eese & peanut butt] are at lea/
  twice z valuable nutritionally z beef4
 ,! dome/ic problem is to make          
palatable di%es f ^! foods4 ,?is        
requires "t & pati5ce4 ,!  cook mu/ n   
get disc\rag$ if ! fir/ trial does n br+
 m>k$  success4 ,! re/ ( ! family %\ld  
c\nt x _! bit to eat  valiantly until !y
 c eat joyfully4          ,,*apt] ,,iv  
,,! ,,potato ,,& ,,its ,,sub/itutes     
,nev] did x seem tru] t bless+s bright5 
z !y take _!  flight ?an :5 ! potato w5t
 (f ! m>ket or so>+ prices put x  out ( 
rea* 9 ! w9t] ( #aiag4 ,h[ %all ,i plan 
my meals )\t  x8 0 ! h\sewife's cry4 ,h[
 %all ,i enjoy my meals )\t x8  said all
 ! millions ( potato eat]s :o imm$iately
 =got t !re  0 /ill a l>ge numb] ( foods
 f :i* !y might extract "s  modicum (   
enjoym5t4    ,& s ! ,nutrition ,exp]t 0 
ask$ to talk ab\t potato sub/itutes  &  
expect$ to ex]cise "s necromancy :]eby t
 :i* 0 n a  potato might become a       
potato4 ,n[1 ! ,nutrition ,exp]t 0 v    
imp]turbable--n at all di/urb$ by !     

calamity :i* _h befall5 our  tables4 ,t 
unfeel+ p]son saw potatoes1 n 9 t]ms (  
_! hot  meal9ess & spicy mildness1 b 9  
t]ms ( t elusive ?+ call$  ,,diet4 ,!   
vani%+ tub] 0 bidd5 to answ] ! diet>y   
roll-call3        ,prote9s8         ,"h6
           ,answ] some:at fa9t b        
sugge/+ rem>kable wor?4        ,fats8   
,no answ]4        ,c>bohydrates8    ,l\d
 note f    ,/>*4        ,m9]al salts8   
,"h6           ,f a regul> *orus1 among 
:i* ,potassium & ,iron                  
easily di/+ui%able4        ,vitam9es &  
,"h6 ,"h6    ,especially vocif]\s1 !    
,o!r ,accessories8                      
,anti-,scorbutic ,prop]ty4    ,?is is a 
good %[+ = any s+le food mat]ial4 ,!    
potato1 z truly  z bread1 may be call$ a
 '/aff ( life4' ,m5 h liv$ 9 heal? ^u  x
 = _m mon?s )\t any o!r food save       
oleom>g>9e4 ,its prote91  ?\gh small 9  
am\nt1 is mo/ effici5t 9 body-build+1   
its salts are  v>i$ 9 k9d & lib]al 9    
am\nt1 & x furni%es a l>ge am\nt (  v   
easily dige/$ fuel besides4 ,x is at its

 be/ :5 cook$ 9 !  simple/ possible     
way--bak$ or boil$ 9 its sk94 ,nev]!less
 we are  n absolutely dep5d5t ^u !      
potato4    ,alas1 said ! h\sewife1 ?is  
doesn't tell me :at to cook =  d9n]6    
,pati5ce1 ,madam1 we %all see ab\t t4 ,!
 fact t />*  is pres5t is :at makes !   
potato seem s sub/antial4 ,b bread1     
rice1  hom9y1 9 fact1 all c]eal foods c 
supply />* j z well4 ,pick out  ! "o y  
fancy & s]ve x = y\r d9n]4 ,"o good-siz$
 roll or a  two-in* cube ( corn bread1  
or ?ree-f\r?s ( a cup ( boil$ rice w    
su/a9 y j z well z a m$ium-siz$ potato4 
,a banana1 bak$ or  fri$1 makes an      
excell5t sub/itute = a potato4 ,an apple
 is also a v  palatable potato          
equival5t1 if y want some?+ m spicy ?an 
hom9y  or corn bread4 ,:y m\rn ov] ! lo/
 potato8    ,b h[ ab\t ^? m9]al salts8  
,well1 ! potato has no monopoly on  ^?1 
ei!r1 ?\gh x is ord9>ily a v valuable   
contributor4 ,milk  has already be5     
m5tion$ z "o ( ! great safegu>d+ s\rces 
(  s-call$ a% con/itu5ts4 ,o!rs are     

vegetables & fruits ( diff]5t  k9ds4 ,^!
 h be5 a neglect$ & sometimes a despis$ 
"p ( !  diet3 ,:y sp5d money = t :i* is 
n meat8 is (t5 tak5  lit]ally4 ,ev5 food
 speciali/s h be5 kn[n to say1 ,fruits &
  vegetables are mo/ly wat] &           
indige/ible fib]2 !y h little food      
value4 ,?is is a good deal l say+1 ,if  
y\r coat be long en\gh y  d n ne$ a pair
 ( %oes4 ,a potato has z mu* iron z an  
egg yolk or  a m$ium-siz$ *op4 ,?is is  
"o m reason :y we %\ld be sorry to  take
 ! useful tub] f our tables1 b we may   
feel a c]ta9  indep5d5ce1 ev5 :5 meat & 
eggs are prohibitive 9 price1 s9ce by   
cann+ or dry+1 if 9 no o!r way1 we c h  
gre5 vegetables z a  s\rce ( iron ! :ole
 ye> ?r\gh4 ,"s p are afraid t cann$    
vegetables w prove un:olesome2 b if     
remov$ f ! c z soon z  op5$ & heat$ to  
boil+ be=e !y are eat51 we are rec5tly  
assur$ t ! dang] ( food poison+ w be    
mat]ially less5$4  ,ev5 :5 su*          
vegetables are want$ = salads1 boil+ &  
subsequ5t  cool+ are advis$4 ,! m9]al   

salts ( vegetables dissolve into !  wat]
 9 :i* !y /&1 & 9 any %ortage ( su*     
food1 or = !  greate/ economy1 x w\ld   
seem wise to save ! wat] 9 ! c1 :i*  is 
(t5 ?r[n away to secure a m delicate    
flavor4 ,wat] f !  cook+ ( fre%         
vegetables :i* are n protect$ by sk9s   
7among !m  sp9a*1 peas1 c>rots1 &       
asp>agus71 c (t5 be r$uc$ to a small    
am\nt by /eam+ in/ead ( boil+ !         
vegetable1 or any dra9$ (f  c be us$ 9  
gravy1 s\p1 sauce1 or "s simil> fa%ion4 
,! /rong  flavor ( "s vegetables1 h[ev]1
 makes su* economy r impractical4    ,"s
 p discrim9ate aga9/ cann$ & dri$       
vegetables because !y  d n ta/e l fre%  
ones4 ,?is seems r unreasonable1 z we   
want a  v>iety ( flavors 9 our diet &   
might welcome ! *ange :i* comes  f ?is  
way ( treat+ food z well z t :i* comes f
 diff]5t  me?ods ( cook+4 ,nobody       
expects a /ew to ta/e l a roa/1 & yet   
bo? may be good & we w\ld n want ei!r "o
 all ! "t4 ,in/ead (  regrett+ t cann$  
peas d n ta/e l ^? fre% f ! g>d5        

7incomp>able ones67 let u be glad t !y  
ta/e z good z !y d4  ,w\ld we l !m any  
bett] if !y ta/$ l cornmeal mu%8        
,:ile a potato has ab\t z mu* phosphorus
 z an egg yolk1 sub/itutes  = x 9 ?is   
respect are n h>d to f9d4 ,five         
tablespoonfuls ( milk  or half an ounce 
( *eese w easily supply z mu*1 :ile half
 a cup (  cook$ /r+ beans w provide all 
! iron z well z half !  phosphorus 9 a  
potato1 & a teaspoon ( butt] or o!r fat 
add$ to !  beans w make !m equal 9 fuel 
value4 ,on ! o!r h&1 two small  slices (
 :ole :eat bread w\ld furni% all !      
phosphorus1 half !  iron1 & an equal    
am\nt ( fuel4    ,! potato is           
conspicu\sly high 9 potassium1 b x is n 
likely t  9 any diet conta9+ "o k9d (   
fruit & "o k9d ( vegetable ea*  day !re 
w be any p]man5t %ortage ( ?is sub/ance4
 ,sp9a*1  cel]y1 p>snips1 lettuce1      
cabbage1 rutabagas1 beets1 c>rots1      
tomatoes1  cucumb]s1 & turnips are all  
good s\rces ( potassium & "s ( !m  are  
available all ! ye> r\nd )\t cann+ &    

dry+4    ,b :at significance has !      
,anti-,scorbutic ,prop]ty8 ,does t n    
make potatoes indisp5sable8 ,scurvy1    
,madam1 occurs :5ev] p live  = a long "t
 on a monoton\s diet )\t fre% food4 ,!  
potato (f]s  good protection aga9/ ?is  
disease at a l[ co/1 b o!r foods h  long
 be5 kn[n to possess ! same p[]1 among  
!m oranges1 lemons1  limes1 & o!r       
fruits1 & cabbage & o!r gre5 vegetables2
 9 fact1  a mix$ diet 9 :i* fruits &    
vegetables occur is assurance ( fre$om  
f scurvy4 ,j h[ f> ! potato w g 9       
provid+ ! specific  vitam9es ess5tial = 
gr[? is /ill unsettl$4 ,x und\bt$ly     
conta9s  "o ( !m 9 goodly am\nt1 b = !  
pres5t x is wise to include  "s gre5    
7leaf7 vegetable 9 ! diet ev5 :5        
potatoes are pl5tiful1  especially if   
butt]1 milk1 & eggs _c be freely us$4   
,nutritionally !n1 we c f9d sub/itutes =
 ! potato2 practically1  too1 we c f9d q
 satisfactory alt]natives = x 9 our     
conv5tional bills ( f>e4 ,on ! face (   
?+s ! potato is a bl&  mealy food :i*   

bl5ds well ) ! high flavor & ! firm     
texture (  meat & ! s(tness ( _m o!r    
cook$ vegetables4 ,ga/ronomically1  rice
 or hom9y comes ab\t z ne> to hav+ !    
same qualities1 ) hot  bread1 mac>oni1  
sweet potatoes1 & bak$ bananas 7und]ripe
 s z n to  be too juicy & sweet7 close  
rivals4 ,^! are n s easy to cook &  s]ve
 z ! potato & are n likely to supplant x
 :5 x is  pl5tiful4 ,x might be wor?    
:ile1 h[ev]1 to sub/itute ^! =  potatoes
 r (t54 ,! latt] w be appreciat$ all ! m
 if n  s]v$ e day 9 ! week1 or at lea/ n
 m ?an once a day4 ,we  might ext5d !   
fa%ion ( bak$ beans & br[n bread to roa/
 pork )  rice1 ham ) bak$ bananas1 roa/ 
beef ) hom9y1 & broil$ /eak  ) mac>oni4 
,:y n8 ,y1 ,madam ,h\sewife1 are always 
sigh+ =  v>iety1 b does x nev] occur to 
y t ! greate/ secret (  v>iety lies 9   
new comb9ations8          ,,*apt] ,v    
,,are ,,fruits ,,& ,,vegetables         
,,luxuries8      ,9 ! h\se ( diet fruits
 & vegetables may be lik5$ to w9d[s &   
doors1 fire-places & *imneys2 we c\ld   

disp5se ) !m1 we c\ld  bo>d up our w9d[s
 & make a fire on a big /one 9 ! middle 
( !  room1 lett+ ! smoke escape ?r\gh a 
hole 9 ! ro(1 b su* a  c\rse w\ld n mean
 com=t ye> 9 & ye> out4 ,s we may exi/  
)\t fruits & vegetables1 b x is wor?    
:ile to /op & consid]  :at we ga9 by _! 
use4    ,we %all h to admit at ! outset 
t if we h to sp5d money or  labor = !m1 
fruits & vegetables are n ! *eape/ s\rce
 ( fuel  = ! human ma*9e4 ,"s ( !m are  
*eap] fuel ?an butt]1 eggs1 or  meat1 b 
n z *eap z c]eals1 sug>1 molasses1      
syrups1 & "s (  our *eape/ fats4 ,?is is
 true ( potatoes1 p>snips1 c>rots1 dri$ 
peas  & beans1 & su* fruits z bananas1  
prunes1 rais9s1 dates1 figs1 &  possibly
 a few o!r dri$ fruits1 b we _c ju/ify  
our inve/m5t 9  mo/ fruits & vegetables 
solely on ! plea t !y are fill+ 9  !    
s5se ( be+ ( high fuel value2 on ?is    
gr\nd lettuce1 cel]y1  cabbage1         
tomatoes1 lemons1 rhub>b1 cranb]ries1 & 
_m o!rs w\ld  f9d no place 9 our dome/ic
 economy4    ,rememb]+ t man does n live

 by fuel alone1 we may f9d ample        
reasons = sp5d+ "s ( our food money ^u  
?+s :i* at fir/  ?\ght seem to give an  
inadequate return4 ,!re is an old adage1
 ,an  apple a day keeps ! doctor away1  
:i* if true means t ! apple is  a real  
economy1 a k9d ( heal? insurance1 = an  
apple co/s seldom ov]  five c5ts--(t5   
only "o--& a doctor's visit may easily  
co/ a hundr$  times z mu*4 ,!re is a    
c]ta9 am\nt ( tru? 9 ! say+1 ?\gh  !    
apple does n h a monopoly ( ! suppos$   
virtue4 ,x is m  accurate1 if less      
poetic1 to say t an assortm5t ( fruits &
  vegetables helps to keep u 9 good     
heal?4 ,be=e ! days ( mod]n  cold pack  
cann+1 mo!rs us$ to assemble _! little  
home gr\ps 9  ! spr+ &1 9 spite ( sundry
 hid+s "u tables on ! "p (  reluctant   
,johnnies & ,susies1 dutifully portion  
out h]b tea or sulphur  9 molasses4     
,spr+ clean+ c\ld nev] /op %ort (       
cleans+ !  blood6 ,& aft] a monoton\s   
w9t] ( salt pork & fri$ potatoes no     
d\bt h]oic measures 7 necess>y to make  

up = an ill-*os5 diet4  ,n[adays we     
recognize no su* seasonal ne$4 ,we c>ry 
our surplus (  fruits & vegetables ov] f
 summ] to w9t] & pr(it n only 9  !      
great] daily pleasure ( our tables b 9  
cle>] sk9s1 bright]  eyes1 & less spr+  
fev]4    ,h[ d fruits & vegetables help 
to keep u well8 ,9 ! fir/ place1 by  _! 
:olesome effect ^u ! b[els4 ,z a rule we
 associate regul>  daily movem5ts )     
heal?1 b d n always recognize ! "p :i*  
diet plays 9 secur+ !m4 ,if we eat      
little besides meat & potatoes1  bread1 
butt]1 & cake or pie1 we are v likely to
 h con/ipation4  ,?is is p>ticul>ly true
 = ^? :o "w indoors or sit mu* ( !  "t4 
,n[1 fruits & vegetables h sev]al       
prop]ties :i* help to  make !m laxative4
 ,_m h consid]able woody fib]4 ,9 cel]y 
&  asp>agus we f9d x 9 actual /r+s2 9   
cabbage1 sp9a*1 lettuce1  & o!r /em or  
leaf vegetables x may n be s noticeable1
 b x is  c]ta9ly pres5t & we %\ld       
realize t x is useful4 ,! sk9s (  fruit 
are ( ?is nature & may (t5 be eat51 z 9 

case ( prunes1  figs1 apples1 dri$      
pea*es & apricots4 ,! out] coats (      
gra9s1 :i*  s]ve ! same purpose1 are    
frequ5tly remov$ by mill+1 b simil>     
coats ( peas & beans are n s remov$     
except 9 ! case ( dri$  split peas4 ,9 !
 juices ( fruits & vegetables we f9d a  
v>iety (  laxative sub/ances4 ,?is      
expla9s :y apple juice 7sweet cid]71    
orange  juice or dilut$ lemon juice may 
be a v desirable morn+ dr9k4 ,!  effect 
is p>tly due to ! acid b n :olly4       
,juices :i* are n acid  to ! ta/e1 z ^? 
( prunes1 figs1 onions1 h laxative      
prop]ties4  ,s f a great v>iety ( fruits
 & vegetables1 especially ^? :i*  are   
fibr\s or acid or bo?1 we may obta9 !   
sub/itute = pills 9  :olesome foods :i* 
are g5]ally *eap] ?an drugs4    ,no diet
 c be prop]ly built )\t a suitable      
supply ( m9]al salts4  ,! free use (    
milk is our greate/ safegu>d aga9/ lack 
( any save  iron1 b :5 milk is sc>ce &  
has to be sav$ z n[ = ! babies (  ! _w1 
x is =tunate t we c make fruits &       

vegetables take its  place 9 "p4 ,"s (  
our v common vegetables are good s\rces 
( !  calcium 7lime7 & phosphorus s      
freely suppli$ 9 milk4 ,among ^! may  be
 tak5 z an example ! c>rot1 :i* has n _h
 due recognition 9  _m qu>t]s & 9 "s is 
ev5 spok5 ( contemptu\sly z cattle      
food4 ,its *eapness comes f ! fact t x  
is easy to gr[ & easy  to keep ?r\gh !  
w9t] & %\ld n bl9d u to its m]its4 ,a   
good-siz$ c>rot 7weight "o-f\r? p\nd7 w 
h only ab\t half !  fuel value ( a      
m$ium-siz$ potato1 b ne>ly t5 times z   
mu* calcium  z ! potato & ab\t "o-?ird m
 phosphorus4 ,:ile actual figures  %[ t 
o!r vegetables1 especially p>snips1     
turnips1 cel]y1  caulifl[]1 & lettuce1  
are ri*] 9 calcium ?an ! c>rot1 its     
*eapness & fuel value make x wor?y (    
emphasis4 ,ev]yone :o has a  g>d5 %\ld  
devote "s space to ?is pretty &         
palatable vegetable4 ,x  is p]haps at   
its be/ :5 /eam$ till s(t )\t salt+ & !n
 cut  up into a nicely season$ :ite     
sauce2 its sweetness w n !n be  de/roy$ 

nor its salts lo/ 9 ! cook+ wat]4 ,x is 
n only useful  z a hot vegetable1 b 9   
salads1 9 ! =m ( a too?some m>malade1  &
 z ! f\ndation ( a /eam$ pudd+4 ,=      
little *ildr5 x is mo/  :olesome & !y   
%\ld make its acqua9tance by ! "t !y are
 a  ye> & a half old1 9 ! =m ( a cream  
s\p4 ,a di% ( c>rots &  peas 7"o-half   
cup peas1 "o-f\r? cup c>rot cubes1      
"o-half cup :ite  sauce7 w h almo/ !    
same food values 7= fuel1 calcium1      
phosphorus1 & iron7 z an equival5t s]v+ 
( oatmeal1 milk1 & sug>  7?ree-f\r?s cup
 cook$ oatmeal1 "o-half cup milk1 "o    
r\nd+  teaspoon sug>7 & w add v>iety to 
! diet )\t co/+ a great  deal m unless  
"o pays a fancy price = peas4    ,ev5 :5
 meat & eggs are n prohibitive 9 price1 
fruit & gre5  vegetables are an         
important s\rce ( iron 9 ! diet4 ,& :5  
w>  conditions make ! free consumption (
 meat unpatriotic1 x is reassur+  to ?9k
 t we really c get along )\t meat v well
 if we "k  h[4 ,two ounces ( lean beef w
 furni% no m iron ?an a qu>t] ( a  cup (

 cook$ sp9a* or half a cup ( cook$ /r+  
beans or dri$ beans1  or "o-six? ( a cup
 ( rais9s1 or half a doz5 good-siz$     
prunes4  ,cabbage1 peas1 lettuce1       
d&elion gre5s1 beet tops1 turnip tops & 
o!r  gre5s are well wor? includ+ 9 our  
bill ( f>e = _! iron  alone4 ,by ! "t   
*ildr5 are a ye> old we beg9 to         
introduce special  iron-be>+ foods into 
_! diet to supplem5t milk4 ,aside f egg 
yolk1 we give pref]5ce = ?is purpose to 
gre5 vegetable juice or  pulp1          
especially f peas & sp9a* or a mixture (
 bo?4 ,!  sub/antial "* ( dry beans is  
too well kn[n to require comm5t1  b h[  
_m realize t !y are a mo/ valuable s\rce
 ( iron &  o!r m9]al salts8 ,! fact t !y
 are n a complete diet 9  !mselves %\ld 
n di/urb anyone :o realizes t all diets 
are built  f a v>iety ( foods4 ,we are  
h>dly likely to use beans to !          
exclusion ( ev]y?+ else except 9 dire   
necessity1 & !n :at  bett] c\ld we d ?an
 use freely a food :i* w g s f> t[>d    
su/a9+ life at s small a co/8    ,!re is

 a fur!r significance = fruits &        
vegetables 9 _!  contribution to ! diet 
( ! gr[?-promot+1 heal?-protect+        
vitam9es4 ,t ! pres5ce ( fruits &       
vegetables 9 ! diet is a  safegu>d aga9/
 scurvy is well kn[n1 ?\gh ! full       
sci5tific  explanation is n yet ours4 ,t
 ! leaf vegetables 7sp9a*1 lettuce1     
cabbage1 & ! l7 conta9 bo? ! vitam9es   
:i* are ess5tial to  gr[? 9 ! "y & to ! 
ma9t5ance ( heal? 9 ! adult seems       
assur$1 & gives u fur!r ju/ification =  
emphasis on gre5  vegetables 9 ! diet ( 
little *ildr51 :5 prop]ly               
adm9i/]$--i4e41 always cook$1 put ?r\gh 
a f9e sieve1 & f$ 9  small quantities4  
,aside f be+ valuable = regulation ( !  
b[els1 = m9]al salts1  & vitam9es1 to   
say no?+ ( m or less fuel value1 fruits 
&  vegetables give ze/ to ! diet4 ,!    
pleasant acidity ( _m fruits1  _!       
delicate aroma1 _! beautiful =m &       
color+1 ! ease (  prep>+ !m = ! table1  
are qualities = :i* we may legitimately 
prize !m1 ?\gh we may n sp5d money = !m 

until actual nutritive  requirem5ts are 
met4 ,dr4 ,simon ,patt51 9 8 ,new ,basis
 =  ,civilisation1 ably expresses !     
value ( appetiz]s3 ,tomatoes1 !  ho?\se 
delicacy ( ! ,civil ,w> "t1 are do+ n[  
:at _m a bloody  revolution fail$ to    
accompli%2 !y h reliev$ ! monotony ( !  
salt pork & boil$ potatoes ^u ! poor    
man's table4 ,! cle> acid  flavor ( !   
cann$ vegetable light5s ugly heav9ess & 
adds tonic  gratifications = ! lack (   
:i* m5 h let ea* o!r's blood4    ,z     
already rem>k$1 ^? :o h pl5ty ( highly  
flavor$ meat are apt  to be satisfi$ by 
x or to dem& /rong] flavors 7c(fee1     
catsup1  pickles1 & tobacco7 ?an ^? f\nd
 9 fruits & vegetables4 ,!y are  also   
apt to sp5d s mu* money on meat t !y h  
none left to buy  :at seem to !m        
unimportant items 9 ! diet1 & to h a mu*
 less  :olesome diet ?an !y might h = ! 
same money4 ,/udies (  exp5ditures 9 _m 
families %[ t a good rule to insure a   
well  balanc$ diet is to sp5d no m money
 = meat ?an "o does = fruit  &          

vegetables4 ,also1 x is well to rememb] 
t vegetables are usually  *eap] ?an     
fruits & t dri$ ones may l>gely take !  
place (  cann$ or fre% ones4 ,= :olesome
 & economical liv+1 h fruit (  "s k9d at
 lea/ once a day & make ! ma9 di% ( "o  
meal a  vegetable di% :5ev] possible4   
,?ick cream s\ps1 s\ffles1 cream$ or    
scallop$ vegetables1 are all sub/antial 
& appetiz+4 ,! way to le>n  to l su*    
foods is to keep try+4 ,"o may le>n     
cont5tm5t ) !  prov]bial d9n] ( h]bs m  
easily by realiz+ t "o is build+        
valuable bricks into ! h\se ( diet2 & 9 
! pres5t em]g5cy "o  may1 by selection (
 fruits & vegetables ( high en]gy value1
 save less  p]i%able foods = our soldi]s
 & allies4 ,! k t a banana  is equival5t
 9 calories to a l>ge slice ( bread or a
 small pat (  butt] becomes trem5d\sly  
significant2 t an apple1 an orange1 f\r 
prunes1 f\r dates1 or a cup ( peas1 may 
n only take ! place ( bread  b actually 
add some?+ :i* ! bread does n conta91   
means t we  may be ! ga9]s f our own    

sacrifices1 )\t emb>rassm5t !reat4  ,we 
%all h reap$ a spe$y rew>d = do+ our    
duty4          ,,*apt] ,,vi    ,,fats   
,,& ,,vitam9es      ,9 ! days ( ! anci5t
 ,romans vegetable oils 7 priz$ = food &
  butt] 0 us$ = cosmetics4 ,9 ,am]ica   
today we are ask+ :at is to  become ( u 
if we _c h butt] to eat6 ,su* are !     
fa%ions 9  food4 ,june butt] is "o ( our
 ga/ronomic traditions4 ,! sample 9  !  
re/aurant may h none ( ! firm creamy    
texture & delicate  aromatic flavor ( ! 
product ( ! old spr+ h\se2 b z long z x 
is label$ butt] we try to br+ our       
s5sations into l9e ) our  imag9ations4  
,= ! real butt] flavor !re is no m a    
sub/itute  ?an !re is = ! aroma ( c(fee4
 ,b ^! are matt]s ( e/hetic  pleasure r 
?an ( nutrition4 ,!y dep5d l>gely ^u    
habit4 ,:ale  blubb] & seal oil are z   
mu* appreciat$ 9 "s qu>t]s z butt] is   
by u4 ,an ,am]ican go+ inl& f !         
,atlantic coa/ is (t5 surpris$  to f9d t
 olive oil1 in/ead1 ( be+ s]v$ on e     
table1 is  exce$+ly dislik$4    ,= !    

su/5ance ( ! body we mu/ recognize t fat
 is fat1 :atev]  its flavor4 ,a calorie 
f butt] yields nei!r m nor less en]gy   
?an  a calorie f l>d or bacon1 olive oil
 or cottonse$ oil4 ,! common food  fats 
are all v well dige/$ if judici\sly     
us$--n 9 too l>ge  quantities1 nor      
ov]-heat$ 9 cook+1 & n cook$ into ?+s   
too  mu* z 9 pa/ries1 ri* sauces1 & fri$
 foods4 ,:e!r we spread our  bread )    
butt] or beef dripp+s am\nts to ! same  
?+ 9 ! long  run2 ! ma9 po9t is :i* we  
are will+ to eat4    ,a *ange is rapidly
 com+ ov] our food habits4 ,! price (   
butt] has  be5 so>+ beyond our rea*1 & !
 m>ket = butt]9e1 nut  m>g>9e1          
oleom>g>9e1 or :atev] ! sub/itute table 
fat may be  call$1 has exp&$ trem5d\sly4
 ,x is excell5t h\sehold economy to  buy
 milk & a butt] sub/itute r ?an cream or
 butt]4 ,9 ^!  sub/itutes ref9$         
vegetable oils su* z cottonse$1         
cocoanut1 &  peanut1 & oils d]iv$ f beef
 or l>d are s comb9$ or treat$ z  to    
produce ! desir$ h>dness1 & *urn$ ) milk

 or milk & butt]  to improve texture &  
flavor4 ,l>d sub/itutes are simil>ly    
made f  "o or m ( ^! fats1 b are h>d] 9 
texture & no attempt is  made to give !m
 a butt] flavor by *urn+ ) milk4 ,all ! 
fats us$  are :olesome & effici5t s\rces
 ( en]gy = ! human ma*9e4    ,9 ! abs5ce
 ( butt] "s o!r =m ( fat is desirable 9 
! diet1  because fat is s conc5trat$ a  
food4 ,!re is a limit to ! capacity (  !
 human /oma* to hold food4 ,p :o live on
 a diet l>gely ( rice1  :i* has almo/ no
 fat 9 its make-up1 develop             
*>act]i/ically  di/5d$ abdom5s1 because 
!y h to eat su* a great quantity ( food 
to get fuel en\gh = _! day's "w4 ,:5 p  
are = any reason  put on a milk diet = a
 consid]able "t x is cu/om>y to put     
some?+ into ! milk to make x m          
conc5trat$1 = o!rwise !y  w\ld dr9k &   
dr9k & !n h>dly get fuel en\gh4 ,to give
 a concrete  illu/ration--a man's en]gy 
requirem5t = a day may be met by f f\r  
to five qu>ts ( milk 7unless he is do+ v
 heavy manual labor71 b  x w\ld be mu* m

 practical to sub/itute a loaf ( bread1 
:i* is  comp>atively dry1 = "o qu>t (   
milk1 & ?ree ounces ( fat 7six          
tablespoonfuls7 = ano!r qu>t ( milk1    
mak+ ! total volume b  little ov] half  
:at x w\ld be if f\r qu>ts ( milk 7     
tak54 ,=  p :o are engag$ 9 h>d physical
 toil1 fat is exce$+ly important  = ?is 
purpose ( ga9+ 9 conc5tration4 ,fat is  
fuel = fight]s1  & x is p]fectly        
reasonable to ask ^? :o are n do+ mu*   
heavy  labor to eat o!r k9ds ( food &   
save fat = ^? :o simply h to  h x to d  
_! "w well4 ,9 ! ord9>y mix$ diet "o c  
easily  disp5se ) an ounce ( fat 7two   
tablespoonfuls74 ,ea* tablespoonful is  
equall$ 9 en]gy by an apple1 or a       
banana1 a l>ge egg1 two half-in*  slices
 ( bread ab\t ?ree in*es squ>e1 f\r     
dates1 f\r prunes--& x  is no great /ra9
 on "o's capacity = food to sub/itute   
su* items =  ! fat4    ,on acc\nt ( its 
conc5tration1 fat is good =             
transportation2 & aside  f its en]gy    
value x gives ! diet /ay+ qualities4    

,o!r ?+s  be+ equal1 "o feels hungry    
soon] aft] a meal )\t fat ?an aft]  "o 9
 :i* x is lib]ally suppli$4 ,p do+      
manual labor1 &  especially out ( doors1
 feel ! pangs ( hung] m ?an s$5t>y      
folks & h5ce ne$ m fat to keep !m       
com=table4 ,no man c d 8  be/ "w :5 all 
! "t ?9k+ h[ hungry he is4 ,x behooves u
 all  !n1 z good citiz5s1 to recognize !
 great] ne$ ( our soldi]s &  sailors &  
our h>d-work+ labor]s = z lib]al        
all[ances ( fat z  we c make4 ,at ! same
 "t1 we _c = our own be/ heal? disp5se  
) fat altoge!r4 ,we may consid] any?+ up
 to two ounces apiece a  day legitimate 
= our own ma9t5ance ( effici5cy4    ,9  
dep>t+ f food cu/oms !re is a natural   
timidity le/ ! new  food %all 9 "s way  
be less heal?ful ?an ! old4 ,rec5t      
sci5tific  rese>*es h reveal$ a hi!rto  
unsuspect$ prop]ty 9 butt]1 a  discov]y 
:i* has ar\s$ "s conc]n z to :e!r we c  
safely  sub/itute o!r fats = x4 ,"y     
animals f$ on a diet ( highly  purifi$  
food mat]ials 9 :i* l>d is ! only k9d ( 

fat may seem  fairly well b d n gr[     
normally1 :ile ^? f$ ! same diet 9  e   
respect except t ! l>d is replac$ by    
butt] gr[ z "y  animals %\ld & are m    
resi/ant to disease4 ,/udy ( o!r food   
fats  %[s t !y may be divid$ into two   
gr\ps1 "o ) ?is gr[?  promot+ prop]ty & 
"o )\t x4 ,9 g5]al1 ! vegetable oils d  
n h x1 :ile butt] & beef oil d2 on ! o!r
 h&1 l>d does  n h x1 :ile ! oil f corn 
does4 ,c>eful analysis ( !  situation   
has %[n t a fat-soluble vitam9e is      
pres5t :i* c 9  ! laboratory be sep>at$ 
f ! fat4 ,?is same vitam9e is pres5t 9  
a v>iety ( food mat]ials--9 :ole milk1 9
 egg yolks1 9 leaves (  plants--b we h n
 /udi$ x long en\gh to "k j h[ mu*      
sp9a* we c sub/itute = a tablespoonful (
 butt] s f> z !  vitam9e is conc]n$4 ,we
 mu/ await fur!r inve/igations4 ,b we   
may  re/ assur$ t ) a fairly lib]al     
am\nt ( milk & "s gre5  vegetables1     
possibly "s beef fat1 we ne$ n fe> any  
disa/r\s  consequ5ces f ! sub/itution ( 
"s o!r fat = butt]4 ,:]e !  diet is     

limit$ & ! entire quantity ( fat is n v 
l>ge1 x seems  prud5t to select         
oleom>g>9e made l>gely f beef oil &1 :]e
  circum/ances p]mit its use )\t !      
sacrifice ( any o!r diet>y  ess5tial1 to
 use butt] 9 ! diet ( gr[+ *ildr5 unless
 !y get a  full qu>t ( milk apiece a    
day4    ,*ang+ our food cu/oms is       
difficult because x means also *ang+ our
  cook+ cu/oms4 ,b _m di%es c be made ) 
less fat ?an we are  accu/om$ to put 9  
or ) diff]5t k9ds f ^? we h hi!rto      
pref]r$4 ,(t5 ! fat f fry+ is left 9 !  
pan to be wa%$ out  & ?r[n away4 ,if e  
cook c\ld say to h]self1 ,e two drops ( 
fat make a calorie & e calorie c\nts 9 !
 _w today1 x might  seem m wor? :ile to 
hold ! pan a m9ute & dra9 out ! fat =   
fur!r use4 ,a ?\s& calories mean a day's
 life to a baby4 ,x is always  m        
:olesome to cook foods s t !y are n     
coat$ ) fat1 & "o  may get br[n products
 9 a fry+ pan )\t m ?an a ?9 film (  fat
 to keep ! food f /ick+4 ,x is well to  
rememb] 9 ?is  connection t ! unsalt$   

l>d sub/itutes are m satisfactory ?an  !
 salti] fat foods1 9 :i* !re may be a   
trace ( milk4    ,! ?\ght t fat is fuel 
:]ev] we f9d x 9 food w /iff5 our       
resolution to take a little pa9s ) !    
fats :i* we h be5 wont to  disc>d4      
,anyone c get f ! ,dep>tm5t (           
,agriculture sugge/ions =  ! practical  
use ( *ick51 mutton1 beef1 & o!r k9ds ( 
meat fats4  ,! ma9 po9ts are to free !m 
f flavor1 by melt+ !m ) milk or  wat]1  
possibly us+ "s special absorb5t l      
potato or *>coal too1  & !n mix+ h>d &  
s(t toge!r1 j z ! oleom>g>9e-mak]s  d1  
to get su* a degree ( h>dness z suits   
"o's purpose4 ,all ?is  requires "t &   
?\ght4 ,let no "o dream t ! patriotic   
duties (  ! kit*5 are trivial4 ,any?+ t 
is wor? :ile co/s some?+2  money1 ?\ght1
 labor--p]haps all ?ree4 ,to salvage    
kit*5 fat may n  be economical 9 "t &   
labor 7?\gh x g5]ally is m s ?an "o     
might ?9k71 b !re is m "t & labor ?an   
food available today4  ,s x seems ! bit 
( ! h\sekeep] to set a /&>d = h] family 

z to ! am\nt ( fat %e w pur*ase p] week1
 :i* is at lea/  "o-f\r? l[] ?an _!     
ord9>y consumption1 & to dep5d ^u       
special cons]vation ( :at may h gone to 
wa/e hi!rto = any  increase 9 ?is       
all[ance4          ,,*apt] ,,vii        
,,sug> ,,& ,,spice ,,& ,,ev]y?+ ,,nice  
,d come & ta/e h[ nice ! burnt pig eats6
 ,s cri$ ! miscreant  son ( ,hati :5 8  
attempt to rescue 8 fa!r's live-/ock f  
utt]  de/ruction result$ 7at lea/       
accord+ to ,lamb7 9 add+ "o m  delicacy 
to ! table ( civiliz$ man4 ,t ! burnt   
pig comm5d$  itself in/antly to ! ta/e (
 o!r m5 is atte/$ by ! recklessness  )  
:i* !y ignit$ _! own h\ses to secure !  
new s5sation  aga94    ,n all flavors   
make an imm$iate appeal4 ,_m p]sons c   
m>k ! "t  :5 !y le>n$ to l olives1 or   
tomatoes1 or tea4 ,! ta/e = "s  foods 0 
acquir$ s e>ly t !re is no consci\sness 
( any "t  :5 !y 7 n enjoy$1 & !         
impression prevails t ! lik+  = su*     
foods is in/9ctive4 ,sometimes t is !   
case1 b q z  (t5 n4 ,*ildr5 h to be     

taught by pati5t repetition to l mo/  ( 
! common foods :i* make ! /aples ( !    
diet1 & lik+s ?us  acquir$ are z /rong z
 ^? :i* seem m natural4    ,h[ev] ta/e  
be acc\nt$ =1 we h to recognize ! fact t
 food is  *os5 = flavor m ?an = ultimate
 b5efit4 ,x is "o ?+ to say  t oatmeal  
is m nutriti\s ?an bread & c(fee2 x is q
 ano!r  to induce a man to give up !    
latt] = ! =m]6 ,& yet !  di/+ui%+       
*>act]i/ic ( man is t he c subjugate 8  
imm$iate impulses = 8 future b5efit1 or 
f9d a c\rse t w  h>monize ! two--take   
c(fee ) 8 oatmeal = in/ance1 or f9d "s  
way to flavor x1 p]haps ) sug>4         
,probably no "o flavor is s univ]sally  
enjoy$ z sweetness4 ,sweet]  ?an ! honey
 9 ! honey comb is an anci5t symbol (   
appreciation4  ,:5 ! sug> b[l is empty  
h[ _m ?+s lose ze/6 ,tea1 c(fee1  cocoa1
 breakfa/ c]eals1 fruit1 might /ill be  
acceptable1 b cake1 pie1  & ice cream   
are un?9kable )\t sweetness2 ! soda     
f\nta91 !  bak]y1 & ! c&y %op be> fur!r 
te/imony to our love ( sweets4  ,f\r    

million tons ( sug> a ye> = ! ,am]ican  
p--eighty-five  p\nds apiece1 ne>ly a   
qu>t] ( a p\nd apiece daily--?is is no  
inconsid]able am\nt ( flavor+6    ,b is 
n sug> good food8 ,mo/ assur$ly4 ,?ree  
lumps ( sug> w\ld  furni% ! extra en]gy 
ne$$ to walk a mile2 a qu>t] ( a p\nd   
repres5ts ab\t "o-six? ( a man's daily  
fuel requirem5t4 ,b "o  bak$ potato w\ld
 furni% ! same en]gy z ! ?ree lumps (   
sug>2 a  qu>t] ( a p\nd ( corn/>* w\ld  
supply ! same fuel z ! qu>t]  p\nd (    
sug>4 ,nutritionally />* & sug> are     
int]*angeable1 !  advantage z f> z      
dige/ion is conc]n$ be+ ) ! />* r  ?an !
 sug>4 ,& yet we put sug> on />*6 ,s mu*
 = in/9ct be+  a guide to sci5tific food
 comb9ations6    ,! problem ( do+ )\t   
sug> is prim>ily a problem ( flavor--a  
problem ( f9d+ some?+ else :i* is sweet4
 ,h5ce we turn our  corn/>* into glucose
 7make corn syrup1 = example7 outside ! 
body  in/ead ( inside x1 s t we c ta/e !
 sweetness z x goes d[n4  ,! ma9 tr\ble 
) ?is k9d ( sug> is t x is n sweet en\gh

 to  satisfy u & we are apt to use too  
mu*1 ?us endang]+ our dige/ions  by %e] 
conc5tration ( :at w\ld be1 9 small]    
quantities1 mo/  :olesome4 ,once m we   
see t nutrition is l>gely a "q ( h[     
mu*2 h[ mu* glucose or o!r sug> our     
/oma*s c /& we f9d out  by exp]i5ce2 few
 /oma*s c /& :5 empty ! quantity        
repres5t$  by a lollipop1 & yet we      
frequ5tly see *ildr5 all[$ to suck ^!   
betwe5 meals4 ,! same am\nt ( sug>      
dilut$ ) wat]1 z 9 a glass  ( lemonade1 
w\ld d less h>m2 x might be comb9$ )    
fl\r 9 a  cooky ) m impunity2 bett] yet1
 x might be made a "p ( a :ole  meal1   
tak+ x 9 sev]al di%es 7sauce1 dess]t1   
etc471 or1 if we mu/  h x z c&y1 at !   
end ( ! meal4 ,us$ 9 ?is way1 !         
advantages  ( sug> z a food may be _h ) 
relatively little disadvantage4         
,honey1 ! di/ill$ sweetness ( ! fl[]1   
comm&s a price  comm5surate ) !         
exquisit5ess ( its production1 b is n q 
z  easy ( dige/ion z "s o!r =ms ( sug>4 
,because ( its int5se  sweetness x may  

be comb9$ ) advantage ) less sweet      
syrups1 su*  z corn syrup4 ,! cook      
e/imates t by measure x w take "o & a   
half times z mu* corn syrup z cane sug> 
to get ! cu/om>y effects  9 sweet di%es4
 ,by us+ "o "p ( honey to ?ree ( corn   
syrup a  sweet] product is obta9$1 :i*  
is free f sev]al ( !  disadvantages (   
honey 9 cook]y4    ,maple syrup & sug>  
are n only priz$ = _! sweetness1 due to 
!  pres5ce ( ord9>y cane sug>1 b = !    
delicate maple flavor s  difficult to   
duplicate4 ,nutritionally a tablespoon (
 maple sug> is  equival5t 9 fuel value  
to ab\t f\r-fif?s ( a tablespoon ( cane 
sug>1 :ile equal volumes ( cane         
molasses1 corn syrup1 & maple syrup  are
 int]*angeable z fuel1 ?\gh n ( equal   
sweet5+ p[]4    ,molasses is a less     
"o-sid$ food ?an cane sug> or corn      
syrup4 ,!  latt] furni% no?+ b fuel1 &  
if us$ too freely n only di/urb         
dige/ion b t5d to cr[d out foods :i*    
yield m9]al salts4 ,molasses  is q ri* 9
 calcium1 "o tablespoonful yield+ z mu* 

z five  ounces ( milk1 & is = ?is reason
 a bett] sweet = gr[+ *ildr5  ?an ord9>y
 sug> or corn syrup :5 ! am\nt ( milk   
:i* !y c  h is limit$1 or :5 fruits &   
vegetables are h>d to get4 ,molasses    
g+] snaps make1 !re=e1 an excell5t sweet
 = *ildr51 mu* bett]  ?an c&y1 b ( c\rse
 to be eat5 only at meal "t4    ,! aim (
 good home cook+ %\ld be to please !    
family ) :at !y  ought to eat4 ,! *ef 9 
a big hotel may h to prove ! sup]iority 
(  8 art ov] t ( a rival *ef1 & vie )   
him 9 novelty &  elaboration1 b ! home  
cook+ may be ev] s simple provid$ !     
result is a happy1 well-n\ri%$ family4  
,a *ocolate lay] cake t  takes two h\rs 
out ( a day is no m n\ri%+ ?an ! same   
mat]ials  s]v$ z poa*$ eggs1 bread &    
butt]1 & a cup ( *ocolate4 ,x is  wor?  
:ile to tra9 a family to enjoy ! flavor 
( simply prep>$  foods1 & to realize t !
 food is ! ?+ :i* c\nts & n !  way x is 
dress$ up4 ,on ! o!r h&1 if "o has to   
use a few food  mat]ials ov] & ov]1 z "o
 mu/ 9 _m places :5 ! money t  c be sp5t

 = food is v little1 x is by slight     
*anges 9 _!  =m & flavor t "o keeps !m f
 pall+ on ! appetite4 ,if "o  has to use
 beans e day1 x is a good ?+ to "k a    
doz5 diff]5t  ways ( prep>+ beans4 ,"o  
may h ! pla9 bean flavor1 prop]ly  ton$ 
up by a suitable am\nt ( salt2 ! add$   
flavor ( onions1 (  tomatoes1 ( fat     
pork1 ( molasses1 or a comb9ation ( two 
or ?ree4 ,"o  may h pla9 oatmeal =      
breakfa/ 7! flavor develop$ by ?or\gh   
cook+1 at lea/ ?ree or f\r h\rs 9 a     
d\ble boil] or ov] night 9  a fireless  
cook]72 oatmeal flavor$ ) apples 9 a    
pudd+ = d9n]2  or oatmeal flavor$ )     
onions & tomatoes 9 a s\p = supp]2 !    
same food b q diff]5t impressions on !  
palate4    ,h]bs & spices h f "t        
immemorial giv5 flavor to man's diet4   
,leeks & g>lic1 anise & cum91 salt &    
pepp]1 curry & bean  *eese1 are built   
into ! v life ( a p4 ,! m v>iety (      
natural foods we h ! less dep5d5t we are
 ^u su* ?+s4 ,our  mod]n cooks1         
confront$ 9 ! pres5t crisis )           

re/rictions 9 !  numb] ( foods :i* !y   
may use1 may f9d 9 bay leaves1 nutmeg1  
allspice1 & all _! k9d1 ways ( mak+     
acceptable ! c]eals :i*  make a diet    
economical1 ! peas & beans :i* replace  
at lea/ a "p  ( ! meat1 & dri$ fruits & 
vegetables :i* save transportation (    
fre% or cann$ goods4    ,tea & c(fee are
 bo? flavors & /imulants4 ,!y are us$   
lit]ally by  ?\s&s to give flavor to    
bread or rice4 ,dep5d5ce on a s+le      
flavor  is apt to result 9 a desire to h
 x /rong] & /rong]1 & h5ce  less & less 
:olesome4 ,?is is a good reason = "s    
v>iety ( flavor2  bett] tea "o meal &   
c(fee ano!r ?an ! same "o all ! "t4 ,too
  freely us$1 & made too /rong1 tea &   
c(fee may h a bad effect  ^u ! n]v\s z  
well z ! dige/ive sy/em4 ,!y %\ld nev]  
be  giv5 to *ildr54 ,x is bett] = adults
 to get _! flavor f  some?+ )\t su*     
effects4 ,because ! comb9ation ( bread &
  c(fee ta/es good1 "o may be deceiv$   
into ?9k+ himself well  n\ri%$ on a diet
 consi/+ ( little else4 ,& yet ?is is a 

v  inadequate diet = anybody1 & disa/r\s
 to ! normal developm5t (  *ildr54 ,"o  
mu/ be on gu>d1 !n1 le/ "o's desire =   
flavor be  satisfi$ )\t ! body's real   
ne$s be+ met4    ,! wise cook saves h]  
be/ flavors = ! foods :i* w\ld be lea/  
acceptable )\t !m & does n add !m to    
foods :i* are good  en\gh by !mselves4  
,! latt] c\rse m>ks ! insidi\s beg9n+ ( 
luxury4 ,once give y\r family luxuries &
 y are lo/ z f> z  satisfy+ !m          
economically is conc]n$1 rem>k$ a clev] 
h\sewife4  ,ev5 a rat w n ta/e bread :5 
bacon is nigh1 obs]v$ a sage            
physiologi/4 ,! dem& = flavor gr[s &    
gr[s ) pamp]+1 till  no?+ b humm+-birds'
 tongues & m9iature geese float+ 9 a sea
  ( aspic jelly w satisfy ! palate ( him
 :o eats solely =  flavor--:o nev] kn[s 
! sauce ( hung]1 or ! delici\sness ( a  
pla9 cru/ ( bread4 ,we mu/ be on gu>d1  
say+1 l ! little  daught] ( a classical 
pr(essor1 ,if ,scylla doesn't get me    
,*>ybdis  w4 ,flavor we mu/ h1 b n too  
mu*1 n too _m k9ds at once1  & n appli$ 

indiscrim9ately to foods :i* ne$ !m &   
foods :i*  d n4 ,! wise cook uses h]    
arts to secure ! prop] n\ri%m5t (  !    
family & n = h] fame z a good cook4     
,,*apt] ,,viii    ,,on ,,be+            
,,economical ,,& ,,patriotic ,,at ,,!   
,,same ,,"t      ,:o does n sigh = !    
fairy table t comes at ! press+ ( a     
button8 ,x is inv>iably lad5 ) ! mo/    
tempt+ vi&s1 satisfies  beyond words1 & 
disappe>s :5 ! meal is ov]1 leav+ beh9d 
no  problem ( leftov]s or plann+ = !    
next meal6 ,no money1 no "w1 no  ?\ght1 
only %e] enjoym5t4 ,alas1 h[ diff]5t is 
! _w ( fact6  ,ev5 if we h pl5ty ( money
 we _c escape f ! ?\ght ( food  today4  
,!re is imp]ative ne$ = sav+ ( food     
mat]ials2 at be/  !re w n be en\gh to g 
ar\nd1 & all ! _w1 ourselves  includ$1 w
 suff] 9 proportion z we neglect ! duty 
( food  cons]vation4 ,to be economical 9
 ! use ( food mat]ials accord+ to  !    
program ( ! ,food ,adm9i/ration may1    
probably w1 dem& !  sp5d+ ( m money1 "t1
 & ?\ght ^u food4 ,if we h ! money  & "t

 to sp5d1 well & good2 b if we h n1 h[  
%all we d our  %>e 9 s5d+ m :eat1 meat1 
sug> & fats to our soldi]s1  sailors &  
allies8    ,?\s&s ( p _h to practice    
/rict economy be=e ! w> began4  ,!y h no
 m money ?an !y _h !n & ! co/ ( food has
  increas$4 ,c]ta9ly ! fir/ duty (      
ev]yone is to secure suffici5t  n\ri%m5t
 to avoid ! und]m9+ ( heal? & /r5g? :i* 
is sure  to foll[ inadequate food4 ,b we
 mu/ all rememb] t x is possible to     
make a great _m *anges 9 diet )\t alt]+ 
food value1 & t  !re are few diets :i*  
_c be s re>rang$ z to give a bett]      
nutritive return on ! money sp5t ?an is 
usually secur$ by our  haphaz>d me?ods (
 plann+ meals4 ,sav+ ( wa/e is          
comm5dable &  w g a long way1 b ?is is a
 k9d ( passive s]vice2 loyal citiz5s    
ought to be active p>ticipants 9 ! food 
cons]vation movem5t1 :i*  is a movem5t  
to di/ribute food 9 ! way :i* %all      
promote !  effici5cy ( our allies &     
ourselves 9 ?is _w upheaval4 ,to d ?is  
)\t increas+ ! co/ ( "o's diet requires 

a c>eful /udy ( !  situation4 ,no "o c  
give precise rules z to h[ x %all be    
done1 b  p]haps a few sugge/ions z to ! 
und]ly+ pr9ciples w help 9  det]m9+ a   
diet>y plan :i* %all be economical &    
/ill 9 l9e  ) ! g5]al policy4    ,! same
 nutritive ess5tials mu/ be suppli$ :e!r
 ! co/ ( !  diet be mu* or little4 ,a   
mod]ately active man ne$s "s #c1jjj     
calories  p] day :e!r 8 activity be     
play+ golf or work+ on a f>m2 :e!r  8   
bo>d bill be #c4jj a day or #c4jj a     
week4 ,9 bo? cases !re mu/ be  suitable 
k9ds & am\nts ( prote9-be>+ food1 ( o!r 
build+  mat]ials1 & ^? sub/ances :i*    
directly or indirectly affect !  smoo?  
runn+ ( ! body ma*9]y2 nev]!less1 ^! two
 diets1  closely alike 9 nutritive      
value1 may be v dissimil> 9 _!          
sup]ficial appe>ance4 ,= in/ance1 all ! 
nutritive requirem5ts may  be met 9 a   
ration compos$ ( ?ree food mat]ials1 z  
milk1 :ole :eat  bread1 & apples2 on !  
o!r h&1 by "o compos$ ( canvas-back     
duck1  truffles1 lettuce1 cel]y1        

cranb]ries1 :ite bread & butt]1 cream1  
c(fee1 & p]haps a doz5 o!r items4 ,we   
love all ! v>i\s  s5sations t come f !  
m+l+ 9 a meal ( food hot & cold1  moi/ &
 dry1 crisp & s(t1 sweet & s\r1 exhibit+
 ! arti/ic  t\* z well z ! homeli]      
virtues2 x is ! sacrifice ( pleasure (  
! e/hetic sort t food economy & to "s   
ext5t food cons]vation  entail4    ,!   
fir/ /ep 9 food economy 7aside f sav+ ( 
wa/e7 is to  emphasize ! use ( c]eal    
foods4 ,z mu* z "o-f\r? ! food money    
may be inve/$ 9 gra9 products )\t       
nutritive disadvantage4 ,b ?is  is n !  
la/ ^w on ! subject1 s9ce c]eal foods1  
:ile *eap1  diff] among !mselves 9 co/ &
 some:at 9 nutritive value4 ,x is       
possible to conf9e "o's *oice to "s :i* 
contribute little besides  fuel to !    
diet1 su* z rice & :ite fl\r1 or to     
include ^? :i*  are ri* 9 o!r ess5tials1
 su* z oatmeal4 ,x is difficult to      
express  briefly ?is diff]5ce 9 foods 9 
any concrete fa%ion1 b rec5tly a  me?od 
( grad+ or scor+ foods has be5 introduc$

 :i* may help to  make cle>] !          
relation%ip betwe5 nutritive value &    
g5]al economy4    ,we _c live           
exclusively ^u foods :i* furni% no?+ b  
fuel1  ?\gh fuel is ! l>ge/ item 9 !    
diet & "o :i* 9 an ef=t to  economize is
 apt to fall %ort2 h5ce a food :i*      
furni%es no?+ b  fuel w n h z high a    
score z a food :i* w at ! same "t       
supply c]ta9 am\nts ( o!r ess5tials1 su*
 z prote91 calcium  7lime71 iron1 & ! l4
 ,by giv+ def9ite values to ea* ( !     
diet>y ess5tials tak5 into consid]ation 
& comp>+ ! yield (  ^! f diff]5t foods1 
we may h su* a score z foll[s3#a        
,gra9             ,score value          
products           p] p\nd        ,:ite 
fl\r         #a1beg      ,graham fl\r   
#b1aej      ,rye fl\r           #a1dei  
,:ite bread         #a1jfj      ,graham 
bread        #a1ebe      ,cornmeal      
#a1cfj      ,oatmeal             #b1dfe 
,cream ( :eat      #a1cgj      ,hom9y   
#a1adg      ,corn flakes         #a1jij 
#a ,= ! me?od ( calculation & fur!r data

 see ,!          ,adequacy & ,economy ( 
,"s ,city ,diet>ies by ,h4,c4 ,%]man    
& ,l4,h4 ,gillett1 publi%$ by ,! ,new   
,york ,association =          ,improv+ !
 ,condition ( ! ,poor1 #aje ,ea/        
,tw5ty-second          ,/reet1 ,new     
,york ,city1 f :i* ^! figures are tak54 
,by comp>+ ! score ) ! price p] p\nd we 
c easily see :i*  contributes mo/ to !  
diet z a :ole = ! money exp5d$4 ,?us1 if
  hom9y & oatmeal co/ ! same1 ! oatmeal 
is m ?an twice z *eap  because we n only
 get a little m fuel f x b we also get  
prote91 calcium1 iron1 & phosphorus 9   
consid]ably l>g] am\nts2  t is1 we %all 
ne$ less ( o!r foods ) oatmeal ?an we   
%all )  hom9y4 ,?is does n mean t hom9y 
is n an excell5t & a *eap  food1 b x    
does mean t :5 ! /ricte/ economy mu/ be 
practic$  x pays to buy oatmeal4 ,! task
 ( ! h\sewife is to f9d out h[ mu*  %e c
 make acceptable to h] family2 h[ mu* %e
 c s]ve z breakfa/  food1 h[ mu* 9      
muff9s & bread1 h[ mu* 9 s\ps & pudd+s4 
,?is  economy is /rictly 9 h>mony ) !   

pr9ciples ( food  cons]vation--sav+ (   
:eat1 s h>d to d )\t entirely1 s easy to
  disp5se ) 9 "p4    ,cornmeal gives z  
good a nutritive return p] p\nd z cream 
( :eat1 s  t z long z ! price ( cornmeal
 is n high] ?an t ( ! :eat  product x is
 bo? good economy & good patriotism to  
use x z f> z  "o c4 ,&1 ev5 if cornmeal 
%\ld be de>] ?an :eat1 "o c save  money 
by increas+ ! proportion ( c]eals 9 !   
diet s z to be able  to be patriotic )\t
 increas+ ! food bill4    ,a second     
measure :i* g5]ally makes = food economy
 is to emphasize  ! use ( dri$ fruits & 
vegetables4 ,! score ( "s ( ^! foods    
almo/ speaks = itself3        ,dri$     
fruits       ,score value      &        
vegetables      p] p\nd        ,beans   
#c1cej      ,peas                       
#b1ifj      ,apples                     
#iee      ,dates                 #a1bdj 
,figs                  #a1ghb           
,prunes                #a1ace           
,rais9s               #a1eej            
,fre% fruits      & vegetables          

,beans                   #dgb      ,peas
                    #dge      ,apples   
#aef      ,bananas                 #bcf 
,oranges                 #bbh           
,pea*es                 #ach      ,pe>s 
#bbh      ,f ! =ego+ x is evid5t t1     
unless ! co/ ( a p\nd ( fre%  apples is 
less ?an "o-fif? t ( dri$ ones1 ! dri$ w
 be  *eap]2 t if dates & rais9s co/ !   
same p] p\nd !y are  equally economical 
to buy4 ,x may be not$1 too1 t ! return 
on a  p\nd ( dri$ fruit may be q z good 
9 its way z ! return on a  p\nd ( a gra9
 product1 b !y w be equally *eap only :5
 !y  co/ ! same p] p\nd 9 ! m>ket4 ,"h1 
aga91 !re is no  incompatibility betwe5 
economy & cons]vation ( special foods4  
,ev5 9  ! case ( beans is ?is true1 =1  
:ile c]ta9 k9ds are want$ =  ! army &   
navy1 !re are doz5s ( k9ds ( beans2 "o  
may c\nt x z  "p ( "o's s]vice to f9d   
out :]e ^! c be obta9$1 h[ !y  are be/  
cook$ & s]v$4 ,soy beans comm5d !mselves
 = _!  nutritive value1 b h[ _m ,am]ican
 h\sewives h made !m a "p (  _! food    

program8 ,h[ _m h tri$ to buy !m or ask$
 _! deal]s  to secure !m8    ,a ?ird /ep
 9 ! program ( economy is ! r$uction ( !
 am\nt (  meat consum$4 ,9 _m ,am]ican  
families at lea/ "o-?ird ! food money   
is sp5t = meat4 ,t !re are adequate     
sub/itutes :i* may be us$  to r$uce !   
am\nt ( meat b\ght has be5 already %[n4 
,sav+ ( meat  is "o ( ! mo/ important   
planks 9 ! food cons]vation program2 s  
"h aga9 !re is no inevitable conflict   
betwe5 cons]vation &  economy4 ,"s meat 
is desirable = flavor if x c possibly be
 af=d$1  b no economically incl9$ p]son 
%\ld set aside m ?an "o-f\r?  to "o-fif?
 ( ! food money = x4 ,h[ mu* "o w get   
dep5ds ^u  ! k9d & cut select$4 ,!re is 
n s mu* diff]5ce 9 !  nutritive value z 
!re is 9 ! co/1 z ! foll[+ examples (   
meat scores w %[3        ,meat          
,score value      & fi%                 
p] p\nd        ,beef1 lean r\nd         
#a1ffd      ,beef1 m$ium fat rump       
#a1bba      ,beef1 port]h\se /eak       
#a1fji      ,veal1 lean leg             

#a1eci      ,lamb1 m$ium fat leg        
#a1cbj      ,f[l                        
#a1dec      ,codfi%1 salt               
#a1gaj      ,codfi%1 fre%#b             
#eai      ,salmon1 cann$                
#a1jgd            #b ,! l[ score ( fre% 
cod is due *iefly to ! abs5ce           
( fat & ! pres5ce ( wat]4    ,! great   
value ( milk 9 ! diet has already be5   
discuss$4 ,!  score ( milk is ab\t !    
same z t = sug> 7milk1 #gfa2 sug>1      
#gbe72 h5ce1 if sug> is t5 c5ts a p\nd &
 milk eighte5-c5ts a qu>t  7ab\t n9e    
c5ts p] p\nd71 milk is *eap] ?an sug>4  
,yet !re are  p cutt+ d[n _! milk supply
 :5 ! co/ is only ?irte5 or  f\rte5 c5ts
 p] qu>t on ! gr\nd t milk is too       
exp5sive6 ,!  economical h\sewife %\ld h
 no compunctions 9 sp5d+ f  "o-fif? to  
"o-f\r? ( h] food money = ?is almo/     
indisp5sable  food4 ,:e!r ! free use (  
milk w be good food cons]vation z well  
z good economy dep5ds ^u ! supply4 ,if  
!re is n en\gh to g  ar\nd1 babies & !  
poor %\ld h ! fir/ claim ^u x & !  re/ (

 ! _w %\ld try to get along ) some?+    
less economical4    ,a p\nd ( eggs      
7eight or n9e eggs7 gives ab\t ! same   
nutritive return  z a p\nd ( m$ium fat  
beef1 b to be z *eap z beef at ?irty    
c5ts  a p\nd1 eggs mu/ n co/ ov]        
=ty-five c5ts a doz54 ,eggs mu/ be      
c\nt$ among ! exp5sive foods1 to be us$ 
v sp>+ly inde$ 9 !  economical diet4    
,nev]!less ! use ( eggs z a means ( sav+
 meat is  a rational food cons]vation   
movem5t1 to be enc\rag$ :]e means       
p]mit4    ,! sav+ ( sug>1 :ile a        
necess>y cons]vation measure1 is contr>y
  to g5]al food economy1 s9ce sug> is a 
comp>atively *eap fuel food  & has !    
great additional value ( popul>ity4     
,sug> sub/itutes are  n all z *eap z    
sug> by any means1 b molasses1 on acc\nt
 ( its  l>ge am\nt ( m9]al salts1       
especially ( calcium1 has a score value 
(  #b1cae z aga9/ #gbe = granulat$ sug>1
 & may be reg>d$ ) favor  by ^? bo?     
economically & patriotically incl9$4    
,9 ! case ( fats1 practical economy     

consi/s 9 pay+ = fuel value  & n =      
flavor4 ,! score values = butt]1 l>d1   
olive oil1 &  cottonse$ oil are ab\t !  
same4 ,! *eape/ fat is ! "o ^: face     
value p] p\nd 7or m>ket co/7 is ! l[e/4 
,fats are n z *eap z  milk & c]eals if  
!y co/ ov] t5 c5ts p] p\nd4 ,! be/ way  
to  economize is by sav+ ! fat b\ght )  
meat1 us+ o!r fats )\t  mu* flavor1 &   
cutt+ ! total fat 9 ! diet to a v small 
am\nt1  n ov] two ounces p] p]son p]    
day4 ,?is is also good food             
cons]vation1 s9ce fats are almo/        
invaluable 9 ration+ an army1 &  ^? )   
decid$ly agreeable flavor are ne$$ to   
make a limit$ diet  palatable4    ,no   
program ei!r ( economy or food          
cons]vation c cat] to individual  likes 
& dislikes 9 ! same way t an unre/rict$ 
*oice ( food  c4 ,if "o does n l c]eals 
x is h>d to consume !m j to save  money1
 especially to ! ext5t ( t5 to fifte5   
ounces ( gra9 products  9 a day4 ,yet "o
 might z well recognize t 9 ?is         
direction !  l[]+ ( ! co/ ( ! diet      

inevitably lies4 ,if "o does n l  corn1 
x is h>d to sub/itute corn bread = :eat 
bread4 ,b "o might  z well op5 "o's m9d 
to ! fact t ! only way to put (f ! day  
:5 !re w be no :ite bread to eat is to  
beg9 eat+ cornmeal n[4  ,mo/ ( u want to
 eat our cake & keep x too--to enjoy our
 food & n  pay = our pleasure2 to d our 
duty t[>ds our c\ntry & n feel any      
p]sonal inconv5i5ce4 ,b ! magic table ( 
! fairy tale is n = a  nation at w>2    
food is n go+ to come at ! press+ ( a   
button  dur+ ?is conflict4 ,if we are to
 escape bankruptcy & w9 ! w> we  mu/ eat
 to be n\ri%$ & n to be ent]ta9$4       
,,app5dix    ,,"s ,,w> ,,"t ,,recipes   
,! foll[+ recipes illu/rate "s ( !      
practical applications ( !  pr9ciples   
discuss$ 9 ! =ego+ pages4 ,!y h be5     
select$ f  v>i\s publications1 a li/ (  
:i* is giv5 bel[4 ,! numb]s  foll[+ !   
titles ( ! recipes correspond ) ! numb]s
 ( !  publications 9 ?is li/4    #a4    
,cann$ ,salmon3 ,*eap] ?an ,meats & ,:y1
 ,u4,s4 ,dep>tm5t ( ,comm]ce1  ,bureau (

 ,fi%]ies1 ,economic ,circul> ,no4 #aa  
#b4 ,*eese & its ,economical ,use 9 !   
,home1 ,u4,s4 ,dep>tm5t (  ,agriculture1
 ,f>m]s' ,bullet9 ,no4 #dhg    #c4      
,economical ,diet & ,cook]y 9 ,"t (     
,em]g5cy1 ,tea*]s ,college1  ,columbia  
,univ]sity1 ,te*nical ,education        
,bullet9 ,no4 #cj #d4 ,food1 ,bullet9  (
 ! ,life ,ext5sion ,in/itute1 #be ,we/  
#de? ,/reet1 ,new ,york ,city    #e4    
,honey & its ,uses 9 ! ,home1 ,u4 ,s4   
,dep>tm5t ( ,agriculture1  ,f>m]s'      
,bullet9 ,no4 #fec    #f4 ,h[ to ,select
 ,food3 ,foods ,ri* 9 ,prote91 ,u4,s4   
,dep>tm5t (  ,agriculture1 ,f>m]s'      
,bullet9 ,no4 #hbd    #g4 ,meat         
,sub/itutes1 ,connecticut ,agricultural 
,college1 ,em]g5cy ,food  ,s]ies1 ,no4  
#aj    #h4 ,n9ety ,te/$1 ,palatable &   
,economic ,recipes1 ,tea*]s ,college1   
,columbia ,univ]sity1 ,te*nical         
,educational ,bullet9 ,no4 #cd    #i4   
,recipes ( ,new ,york ,city ,food ,aid  
,committee1 #bhj ,madison ,av5ue1 ,new  
,york ,city    #aj4 ,recipes 9 ,!       

,f>m]'s ,wife1 ,/4 ,paul1 ,m9nesota1    
,septemb]1 #aiag    #aa4 ,"s ,sug> ,sav+
 ,sweets = ,e ,day1 ,tea*]s ,college1   
,columbia  ,univ]sity1 ,tea*]s ,college 
,record1 ,novemb]1 #aiag    #ab4 ,w>    
,economy 9 ,food1 ,bullet9 ( ! ,unit$   
,/ates ,food ,adm9i/ration    #ac4 ,wa/e
 ( ,meat 9 ! ,home1 ,cornell ,read+     
,c\rse = ! ,f>m ,home1  ,lesson #aji    
,,bread ,,& ,,muff9s        ,corn ,meal 
& ,:eat ,bread 7#i7        ,corn meal1  
#a cup      ,:eat fl\r1 #b cups         
,fat1 #a tablespoon      ,corn syrup1 #a
 tablespoon      ,salt1 #a-a_/b         
teaspoons      ,cold wat]1 #a-a_/d cups 
,lukew>m wat]1 #a_/d cup      ,yea/1 #a 
cake    ,p\r cold wat] gradually ov]    
corn meal & salt4 ,cook ov] wat] = #bj  
m9utes4 ,add fat & syrup4 ,all[ to cool 
to room temp]ature4 ,add yea/  :i* has  
be5 s(t5$ 9 ! lukew>m wat]4 ,add fl\r   
gradually1  /irr+ or knead+ ?or\ghly    
aft] ea* addition ( fl\r4 ,knead        
lightly = #aj or #ae m9utes4 ,%ape into 
a loaf4 ,let rise until d\ble 9  bulk4  

,bake 9 a mod]ate ov5 7#cfj-chj7 = ab\t 
an h\r4 7,! am\nt (  corn meal may be   
r$uc$ if "o desires a loaf ) !          
*>act]i/ics (  :eat bread47        ,corn
 ,meal & ,rye ,bread 7#i7               
,lukew>m wat]1 #b cups      ,yea/1 #a   
cake      ,salt1 #a_/b tablespoon       
,molasses1 #a_/b cup      ,rye fl\r1 #a 
cup      ,corn meal1 #a cup      ,fl\r1 
#c cups    ,s(t5 yea/ cake 9 wat]1 add  
rema9+ +r$i5ts1 & mix ?or\ghly4  ,let   
rise1 %ape1 let rise aga9 & bake4       
,s\r ,milk ,corn ,bread 7#h7            
,corn meal1 #a p9t      ,soda1 #c_/d    
teaspoon      ,bak+ p[d]1 #a_/d teaspoon
      ,s\r milk1 #a p9t      ,salt1     
#a_/b teaspoon      ,egg1 #a      ,l>d  
7melt$71 #a #a_/b tablespoons           
,slightly beat ! egg1 add milk1 salt1 & 
soda4 ,/ir 9 ! meal4 ,beat  well4 ,add  
melt$ l>d & bak+ p[d]4 ,bake 9 hot      
greas$ pan4 ,cut 9  squ>es & s]ve4 ,d n 
h batt] too /iff4        ,eggless ,corn 
,muff9s 7#h7        ,corn meal1 #a cup  
,pa/ry fl\r 7sift$71 #a_/b cup          

,sug>1 #a_/d cup      ,melt$ butt]1 #b  
tablespoons      ,salt1 #a teaspoon     
,bak+ p[d]1 #b teaspoons      ,milk1 #a 
cup    ,mix dry +r$i5ts & add milk &    
melt$ butt]4 ,put 9 greas$ muff9  pan & 
bake #cj m9utes 9 a mod]ate ov54        
,oat ,bread 7#d7        ,boil+ wat]1 #b 
cups      ,salt1 #a_/b tablespoon       
#a_/b yea/ cake1 dissolv$ 9 #a_/b cup   
lukew>m wat]      ,roll$ oats 7dry71 #a 
cup      ,molasses1 #a_/b cup      ,fat1
 #a tablespoon      ,fl\r1 #d-a_/b cups 
,add boil+ wat] to ! roll$ oats1 /ir    
well & let /& = "o  h\r4 ,add molasses1 
salt1 fat1 dissolv$ yea/ cake1 & fl\r2  
let !  d\gh rise to d\ble its bulk1 beat
 well1 & turn into greas$ bread  pans1  
let rise ! second "t1 & bake ab\t "o h\r
 9 a mod]ate  ov54        ,oatmeal      
,muff9s 7#h7        ,cook$ oatmeal1 #a  
cup      ,fl\r1 #a-a_/b cups      ,sug>1
 #b tablespoons      ,bak+ p[d]1 #d     
teaspoons      ,salt1 #a_/b teaspoon    
,milk1 #a_/b cup      ,egg1 #a          
,melt$ butt]9e1 #b tablespoons    ,mix &

 sift fl\r1 sug>1 bak+ p[d]1 & salt4    
,add ! egg well  beat5 & "o-half ! milk4
 ,mix ! rema9d] ( ! milk ) !  c]eal1 &  
beat 9 ?or\ghly4 ,!n add ! butt]4 ,bake 
9 butt]$  muff9 or gem t9s ab\t #cj     
m9utes 9 a mod]ate ov54        ,w> ,"t  
,bo/on ,br[n ,bread        ,rye meal1 #a
 cup      ,corn meal1 #a cup      ,f9ely
 gr\nd oatmeal1 #a cup      ,milk1      
#a-a_/b cups      ,soda1 #c_/d teaspoon 
,salt1 #a teaspoon      ,molasses1 #a   
cup      ,bak+ p[d]1 #b teaspoons       
,mix & sift dry +r$i5ts1 add molasses & 
milk1 /ir until well  mix$1 turn into a 
well-greas$ mold1 & /eam ?ree & "o-half 
h\rs4  ,! cov] %\ld be greas$ be=e be+  
plac$ on mold4 ,! mold %\ld  nev] be    
fill$ m ?an two-?irds full4 ,a "o-p\nd  
bak+ p[d] box  makes ! mo/ attractive   
%ap$ loaf = /eam+2 place mold on a      
trivet  9 kettle conta9+ boil+ wat]1    
all[+ wat] to come half-way up  ar\nd   
mold2 cov] closely & /eam1 add+ z ne$$ m
 boil+ wat]4  ,"o cup *opp$ peanuts & #a
 cup ( cut dates may be add$4           

,rice ,bread 7#aj7        ,milk1 #a_/b  
cup      ,sug>1 #f tablespoons          
,fat1 #d tablespoons      ,salt1 #a-a_/b
 teaspoons      ,compress$ yea/1 #a_/b  
cake1 s(t5$ 9 #a_/d cup liquid          
,boil$ rice1 #g cups      ,fl\r1 #h cups
    ,?is proportion makes two loaves (  
bread4    ,scald ! milk ) sug>1 salt1 & 
fat4 ,let cool until lukew>m & p\r  ov] 
! boil$ rice4 ,add yea/ :i* has be5     
s(t5$ 9 "o-qu>t]  cupful w>m wat]4 ,/ir 
9 fl\r & knead4 ,let rise until d\ble   
its  bulk4 ,knead aga9 & put into pans4 
,let rise until light & bake #ej  m9utes
 to "o h\r 9 a mod]ate ov54    ,! rice  
%\ld be boil$ 9 a l>ge quantity ( boil+ 
wat]1 9  ord] to insure a dry rice4 ,at 
lea/ eight or t5 times z mu* wat] z     
rice %\ld be us$4        ,eggless ,rye  
,muff9s 7#h7        ,rye fl\r1 #b cups  
,bak+ p[d]1 #d teaspoons      ,salt1    
#a_/b teaspoon      ,sug>1 #d teaspoons 
,milk1 #a cup      ,melt$ butt] or o!r  
fat1 #a tablespoon    ,mix & sift ! dry 
+r$i5ts2 add ! milk & melt$ fat4 ,mix   

quickly1 d n beat4 ,bake 9 greas$ muff9 
pans #bj m9utes 9 a hot  ov54           
,rye ,corn ,meal ,muff9s 7#i7           
,corn meal1 #a_/b cup      ,rye fl\r1 #a
 cup      ,bak+ p[d]1 #c teaspoons      
,sug>1 #b tablespoons      ,melt$ butt]1
 #a tablespoon      ,salt1 #a teaspoon  
,milk1 #a_/d cup      ,egg1 #a    ,mix &
 sift dry +r$i5ts1 beat egg1 add to x   
milk & molasses1 !n  /ir liquid mixture 
into dry +r$i5ts4 ,d n beat4 ,place 9   
well-greas$ muff9 t9s & bake 9 mod]ate  
ov5 #be to #cj m9utes4        ,rye      
,rolls 7#i7        ,milk1 #a cup        
,wat]1 #a cup      ,fat1 #c tablespoons 
,sug>1 #b teaspoons      ,salt1 #b      
teaspoons      ,yea/ cakes1 #b          
,wat]1 #f tablespoons      ,rye fl\r1 #d
 cups      ,:ite fl\r1 #d cups    ,scald
 ! milk ) ! salt1 sug>1 & fat4 ,s(t5 !  
yea/ 9 ! six  tablespoonfuls ( wat]4    
,cool ! milk by add+ ! re/ ( ! wat]     
cold1 /ir 9 ! yea/ &  fl\r1 & knead4    
,let rise until d\ble 9 bulk4 ,knead    
aga9 & %ape  into rolls4 ,let rise until

 v light & bake4          ,,cake ,,&    
,,cookies        ,apple ,sauce ,cake    
7#d7        ,sug>1 #a cup      ,butt]1  
#b tablespoons      ,apple sauce1 #a cup
      ,fl\r1 #b cups      ,rais9s1 #b_/c
 cup      ,soda1 #a teaspoon            
,c9namon1 #a_/b teaspoon      ,cloves1  
#a_/b teaspoon      ,salt1 #a_/d        
teaspoon      ,nutmeg1 #a_/d teaspoon   
,sift toge!r ! soda1 spices1 salt1 &    
fl\r4 ,cream ! butt]1 add  sug>1 apple  
sauce1 dry +r$i5ts1 & se$$ rais9s4 ,bake
 9 a  mod]ate ov54        ,buck:eat     
,cookies 7#h7        ,butt]9e1 #a_/b cup
      ,sug>1 #a cup      ,eggs1 #b      
,clove1 #a_/b teaspoon      ,buck:eat1  
#a #c_/d cups      ,salt1 #a_/d teaspoon
      ,c9namon1 #a_/b teaspoon    ,beat 
! eggs1 add ! sug> & melt$ butt]1 & beat
 until ?or\ghly  mix$4 ,sift ! buck:eat1
 spices1 & salt toge!r & add v sl[ly4   
,mix well2 roll on a fl\r$ bo>d "o-eigh?
 to "o-sixte5? in* ?ick4  ,cut ! cookies
 & bake on a greas$ bak+ %eet 9 a       
mod]ate ov5  ab\t #aj m9utes4           

,honey ,bran ,cookies 7#e7        ,bran1
 #c cups      ,sug>1 #a_/b cup          
,soda1 #a_/d to #a_/b teaspoon          
,c9namon1 #a_/d teaspoon      ,g+]1     
#a_/d teaspoon      ,honey1 #a_/b cup   
,milk1 #a_/b cup      ,melt$ butt]1     
#a_/b cup      ,s(t ,honey ,cake 7#e7   
,butt]1 #a_/b cup      ,honey1 #a cup   
,egg1 #a      ,s\r milk1 #a_/b cup      
,soda1 #a teaspoon      ,c9namon1 #a_/b 
teaspoon      ,g+]1 #a_/b teaspoon      
,fl\r1 #d cups    ,rub ! butt] & honey  
toge!r2 add ! egg well beat51 !n ! s\r  
milk & ! fl\r sift$ ) ! soda & spices4  
,bake 9 a %all[ pan4        ,molasses   
,cakes 7#d7        ,sug>1 #a_/b cup     
,fat1 #a_/b cup      ,molasses1 #a cup  
,g+]1 #a teaspoon      ,c9namon1 #a_/b  
teaspoon      ,egg1 #a      ,fl\r1 #b   
#a_/b cups      ,soda1 #b teaspoons     
,hot wat]1 #a cup      ,salt1 #a_/b     
teaspoon    ,sift toge!r ! salt1 sug>1  
fl\r1 soda1 & spices4 ,melt butt] 9 hot 
wat]1 add molasses1 egg well beat51 &   
dry +r$i5ts4 ,mix well4 ,bake  9 small  

cup cake t9s 9 a mod]ate ov5 = ab\t #be 
m9utes4        ,molasses ,cookies 7#aa7 
,fl\r1 #b-c_/d cups      ,salt1 #a      
teaspoon      ,soda1 #a teaspoon        
,g+]1 #a tablespoon      ,molasses1 #a  
cup      ,hot wat]1 #a tablespoon       
,h>d5$ vegetable fat1 #a_/d cup    ,sift
 toge!r ! fl\r1 salt1 soda1 & g+]4 ,melt
 fat2 add hot wat]  & molasses2 /ir ?is 
liquid gradually into ! dry +r$i5ts4    
,*ill4  ,roll on fl\r$ bo>d to "o-eigh? 
in* ?ickness4 ,cut4 ,bake ab\t #aj      
m9utes 9 a mod]ate ov5 7#cfj-chj ,f474  
,nut ,molasses ,b>s 7#i7                
,oleom>g>9e1 #a_/d cup      ,h>d5$      
vegetable fat1 #a_/d cup      ,boil+    
wat]1 #a_/d cup      ,br[n sug>1 #a_/b  
cup      ,molasses1 #a_/b cup           
,soda1 #a teaspoon      ,fl\r1 #c-b_/c  
cups      ,g+]1 #a_/c teaspoon          
,cloves1 #a_/h teaspoon      ,salt1 #a  
teaspoon      ,cocoanut1 #a_/b cup      
,engli% walnuts1 #a_/b cup    ,p\r boil+
 wat] ov] fat2 add sug> & molasses2 add 
fl\r1 soda1  spices1 & salt sift$       

toge!r4 ,*ill4 ,roll "o-eigh? in* ?ick4 
,cut  9 /rips ab\t ?ree & a half by "o  
in*4 ,spr9kle ) cocoanut &  ,engli%     
walnuts cut 9 small pieces4    ,bake    
ab\t #aj m9utes 9 a mod]ate ov54        
,oatmeal ,cookies 7#d7        ,egg1 #a  
,sug>1 #a_/d cup      ,milk1 #a_/b cup  
,wat]1 #a_/d cup      ,fl\r1 #b cups    
,f9e oatmeal1 #a_/b cup      ,bak+ p[d]1
 #b teaspoons      ,salt1 #a teaspoon   
,rais9s1 #a cup      ,melt$ fat1 #e     
tablespoons    ,sift toge!r ! fl\r1 bak+
 p[d]1 & salt4 ,add ! oatmeal4 ,beat  ! 
egg add sug>1 wat]1 & milk1 dry +r$i5ts 
mix$ toge!r1  rais9s1 & melt$ fat4 ,drop
 f spoon on greas$ bak+ %eet & bake  9  
mod]ate ov54        ,oatmeal ,mac>oons  
7#ab7        ,fat1 #a tablespoon        
,corn syrup1 #c_/h cup      ,sug>1 #b   
tablespoons      ,egg1 #a      ,almond  
extract if desir$1 #b teaspoons         
,oatmeal1 #a #a_/b cups      ,salt1     
#a_/d teaspoon      ,bak+ p[d]1 #a_/b   
teaspoon      ,fl\r1 #a-a_/b tablespoons
    ,comb9e ! melt$ fat & sug> & syrup1 

add ! beat5 egg & /ir 9  ! o!r +r$i5ts4 
,drop f a teaspoon on greas$ bak+ %eets 
or  pans & bake 9 a mod]ate ov5 ab\t #ae
 m9utes4        ,potato ,drop ,cookies  
7#ac7        ,hot ma%$ potatoes1 #a-a_/b
 cups      ,sug>1 #a-a_/d cups          
,beef or mutton fat1 #a cup      ,fl\r1 
#a-c_/d cups      ,bak+ p[d]1 #b        
teaspoons      ,c9namon1 #a teaspoon    
,cloves1 #a_/b teaspoon      ,nutmeg1   
#a_/b teaspoon      ,rais9s1 *opp$1     
#a_/b cup      ,nuts1 *opp$1 #a_/d cup  
,comb9e ! +r$i5ts 9 ! ord] giv5 & drop !
 mixture by  spoonfuls on a slightly    
greas$ t94 ,bake ! cookies 9 a mod]ate  
ov54        ,spice ,cake 7#i7           
,h>d5$ vegetable fat1 #c-a_/b           
tablespoons      ,sug>1 #a_/d cup       
,egg1 #a      ,corn syrup1 #a_/d cup    
,milk1 #a_/d cup      ,fl\r1 #a cup     
7plus #a-a_/b tablespoons7      ,bak+   
p[d]1 #a-a_/d teaspoons      ,*opp$     
citron1 #b tablespoons      ,rais9s1 cut
 9 half1 #a_/b cup      ,c9namon1 #c_/d 
teaspoon      ,clove1 #a_/d teaspoon    

,nutmeg1 #a_/h teaspoon    ,cream fat2  
add sug> gradually1 syrup1 egg well     
beat52 mix & sift dry  +r$i5ts2 add     
alt]nately ) milk to fir/ mixture4 ,add 
rais9s  7:i* h be5 roll$ 9 a little ( ! 
fl\r71 mix+ !m ?r\gh !  cake ?or\ghly4  
,bake ab\t #cj m9utes 9 a mod]ate ov5   
7ab\t #chj ,f474          ,,jams ,,&    
,,s&wi* ,,fill+s        ,banana & ,nut  
,pa/e = ,s&wi*es 7#aa7        ,banana1  
#a      ,%ell$ peanuts1 #a_/d cup       
,mix ! banana ) ! %ell$ peanuts1 :i* h  
be5 cru%$4 ,salt to  ta/e4 ,use z a     
fill+ = s&wi*es4        ,c>rot ,m>malade
 7#c7        ,c>rots1 #c p\nds          
,sug>1 #c p\nds      ,lemon1 #a 7juice &
 grat$ r9d7      ,oranges1 #b 7juice &  
grat$ r9d7    ,wa%1 scrape1 & /eam      
c>rots until s(t2 *op f9e & mix ) fruit 
& sug>4 ,cook g5tly "o h\r4        ,date
 & ,cranb]ry ,m>malade 7#c7             
,cranb]ries1 #a qu>t      ,dates1 /on$1 
#a p\nd      ,wat]1 #a p9t      ,br[n   
sug>1 #b cups    ,simm] toge!r = #bj    
m9utes cranb]ries1 dates1 & wat]2 put   

?r\gh  a sieve2 add sug> & cook #ae     
m9utes long]4        ,dri$ ,apricot     
,cons]ve 7#aa7        ,dri$ apricots1   
#a_/b p\nd 7#a-b_/c cups7      ,cold    
wat]1 #b cups      ,rais9s1 #a cup      
,juice ( #a lemon      ,:ole orange1 #a 
,nuts1 #a_/b cup      ,corn syrup       
7light71 #a cup    ,soak apricots ov]   
night 9 cold wat]4 ,:5 soak$ add rais9s1
 lemon  juice1 orange slic$ v ?91 )     
slices cut 9 small pieces1 & corn       
syrup4 ,br+ to boil+ po9t & simm] = ab\t
 "o & "o-qu>t]  h\rs4 ,add nuts #ae     
m9utes be=e tak+ f fire4        ,fruit &
 ,peanut ,butt] 7= ,s&wi*es7 7#aa7      
,dates1 #a_/d cup      ,figs1 #a_/d cup 
,peanut butt]1 #a_/b cup      ,salt1    
#a_/b teaspoon      ,lemon juice1       
#a-a_/b tablespoons      ,rais9s1 #a_/d 
cup      ,corn syrup 7light71 #b        
tablespoons    ,wa% figs1 rais9s1 &     
dates1 & put ?r\gh food *opp]4 ,add     
salt1  peanut butt]1 lemon juice1 & corn
 syrup1 & mix well4        ,plum        
,cons]ve 7)\t sug>7 7#aa7               

,pitt$ plums1 #a p\nd 7#b doz5 plums7   
,rais9s1 #a_/c p\nd      ,cold wat]1    
#a_/b cup      ,walnuts1 #a_/h p\nd     
7#a_/d cup7      ,oranges1 #b      ,corn
 syrup1 #a_/c cup    ,wa% & cut plums 9 
pieces3 add *opp$ rais9s1 orange pulp & 
peel1  cut v f9e2 corn syrup & wat]2    
boil until x is ( ! consi/5cy  (        
m>malade 7ab\t "o & "o-half h\rs ( sl[  
cook+74 ,add walnuts  five m9utes be=e  
remov+ f fire4          ,,sub/antial    
,,hot ,,di%es        ,bak$ ,b>ley 7#d7  
,b>ley1 #a_/b cup      ,boil+ wat]1 #c  
cups      ,salt1 #a_/b teaspoon         
,left ov] gravy1 #c_/d cup    ,soak     
b>ley ov] night4 ,dra94 ,cook 9 boil+   
salt$ wat] until t5d]4  ,dra94 ,add left
 ov] gravy & bake = #bj m9utes 9 a      
mod]ate ov54 ,if  "o has a meat bone1 or
 left ov] bits ( meat1 ^! may be boil$ )
  ! b>ley to give x flavor4        ,beef
 & ,bean ,/ew 7#f7        ,beef1 l[]    
r\nd1 #a p\nd      ,r$ kidney beans1 #a 
cup      ,onion1 #a      ,cann$         
tomatoes1 #a cup1 or #b or #c fre%      

tomatoes      ,salt pork1 #b ounces     
,wa% ! beans & soak !m ov] night4 ,cut !
 pork into small pieces  & try out !    
fat4 ,cut ! beef into small pieces &    
br[n x 9 !  pork fat1 !n add !          
vegetables ) wat] en\gh to cov]4 ,cook j
  bel[ ! boil+ po9t = ab\t ?ree h\rs4   
,*eese ,fondue 7#b7        ,milk 7hot71 
#a-a_/c cups      ,bread crumbs1 #a-a_/c
 cups      ,butt]1 #a tablespoon        
,eggs1 #d      ,*eese1 #a_/c p\nd       
7#a-a_/c cups grat$ or #a cup cut 9     
pieces7      ,salt1 #a_/b teaspoon      
,mix ! wat]1 bread crumbs1 salt1 &      
*eese2 add ! yolks ?or\ghly  beat52 into
 ?is mixture cut & fold ! :ites ( eggs  
beat5 until  /iff4 ,p\r into a butt]$   
di% & cook #cj m9utes 9 a mod]ate ov54  
,s]ve at once4        ,corn$ ,beef ,ha% 
) ,vegetables 7#d7        ,corn$ beef   
7cold1 left ov]71 #a-a_/b cups          
,dice potatoes 7cook$71 #b-a_/d cups    
,turnips 7cook$71 #a cup      ,onion1   
*opp$ f9e1 #a small      ,c>rots        
7cook$71 #a_/b cup      ,wat]1 #c_/d cup

      ,fat1 #c tablespoons    ,cut !    
meat into small pieces4 ,add cook$      
vegetables cut into small  cubes1 onion 
& wat]4 ,put fat into hot fry+ pan1 add 
ha% & cook =  ab\t #bj m9utes1 all[+ !  
ha% to br[n4 ,o!r left ov] meat may be  
add$ to corn$ beef1 or us$ in/ead (     
corn$ beef4        ,corn ,meal ,scrapple
 7#c7        ,%9 ( beef1 #b p\nds       
,salt1 #a teaspoon      ,onion1 #a m$ium
      ,pepp]1 #a_/h teaspoon      ,cold 
wat]1 #b qu>ts      ,corn meal1 #a cup  
,cook onion ?9ly slic$ 9 beef m>r[ or   
suet4 ,add to wat] ) meat  & bone & cook
 until meat is t5d]4 ,let cool1 skim (f 
fat1 & remove  bone4 ,to liquid rema9+1 
add en\gh wat] to make "o qu>t4 ,add    
corn  meal & salt & cook "o h\r4 ,turn  
into a mold1 cool1 cut 9 slices1  & fry 
9 pork fat until br[n4 ,s]ve ) or )\t   
gravy4        ,corn ,*[d] 7#d7          
,corn1 #a_/d c      ,salt pork1 #a-a_/b 
in* cube      ,potato cut 9 slices1 #a  
m$ium      ,milk1 #b cups      ,boil+   
wat]1 #a-a_/b cups      ,butt]1 #b      

tablespoons      ,slic$ onion1 #a_/h    
,sug>1 #a_/d teaspoon      ,salt & pepp]
    ,cut ! pork into small pieces & try 
x out4 ,add ! onion & cook =  ab\t five 
m9utes4 ,/ra9 ! fat into a /ew pan4     
,cook ! potatoes =  ab\t five m9utes 9  
boil+ salt$ wat]4 ,dra91 & add !        
potatoes to  ! fat4 ,add ! boil+ wat] & 
cook until ! potatoes are s(t4 ,!n  add 
corn & milk & heat to ! boil+ po9t4 ,add
 ! salt1 pepp]1  sug>1 & butt]4 ,s]ve   
imm$iately aft] add+ butt]4             
,cottage ,*eese & ,nut ,loaf 7#ab7      
,cottage *eese1 #a cup      ,nut meats  
7use ^? locally gr[n71 #a cup      ,/ale
 bread crumbs1 #a cup      ,juice (     
#a_/b lemon      ,salt1 #a teaspoon     
,pepp]1 #a_/d teaspoon      ,*opp$      
onion1 #b tablespoons      ,oleom>g>9e1 
meat dripp+s or vegetable oils1 #a      
tablespoon    ,mix ! *eese1 gr\nd nuts1 
crumbs1 lemon juice1 salt1 & pepp]4     
,cook  ! onion 9 ! fat & a little wat]  
until t5d]4 ,add to ! fir/  mixture !   
onion & suffici5t wat] or meat /ock to  

moi/54 ,mix well1  p\r into a bak+ di%1 
& br[n 9 ! ov54        ,dri$ ,fi% ,*[d] 
7#g7        ,salt fi%1 #a_/b p\nd       
,potatoes1 cut 9 small pieces1 #d cups  
,salt pork1 #b ounces      ,small onion1
 *opp$1 #a      ,skim milk1 #d cups     
,crack]s1 #d ounces    ,salt codfi%1    
smok$ halibut1 or o!r dri$ fi% may be   
us$ 9 ?is  *[d]4 ,pick ov] & %r$ ! fi%1 
hold+ x "u lukew>m wat]4  ,let x soak   
:ile ! o!r +r$i5ts ( ! di% are be+      
prep>$4  ,cut ! pork into small pieces &
 fry x ) ! onion until bo? are a        
delicate br[n2 add ! potatoes1 cov] )   
wat]1 & cook until !  potatoes are s(t4 
,add ! milk & fi% & reheat4 ,salt1 if   
necess>y4  ,x is well to all[ ! crack]s 
to soak 9 ! milk :ile ! potatoes  are   
be+ cook$1 !n remove !m1 & f9ally add to
 ! *[d] j  be=e s]v+4        ,geve*     
7,r\manian ,recipe7 7#i7        ,%r$d$  
cabbage1 #a-a_/d cups      ,*opp$ onion1
 #a_/d cup      ,rice1 #a_/d cup        
,dic$ potatoes1 #c_/d cup      #a_/b    
gre5 pepp] cut into /rips      ,fi%1    

#c_/d p\nd      ,cann$ tomato1 #c_/d cup
      ,wat]1 #c tablespoons      ,salt1 
#c_/d teaspoon      ,paprika1 #a_/d     
teaspoon      ,pepp]1 #a_/h teaspoon    
,p>boil cabbage1 onion1 rice1 potatoes1 
& gre5 pepp] toge!r 9  salt$ wat] = #bj 
m9utes4 ,dra94 ,clean fi%1 cut into     
small pieces1 &  mix ) p>boil$          
vegetables1 cann$ tomatoes1 wat]1 &     
season+s4  ,bake 9 a mod]ate ov5 = ab\t 
#dj m9utes4 ,ba/e occasionally :ile     
cook+4 ,s]ve ) a g>ni% ( slic$ lemon4   
,kidney ,bean ,/ew 7#c7        ,kidney  
beans1 #a cup      ,onion1 #a small     
,rice1 #b tablespoons      ,cann$       
tomatoes1 #b cups      ,fat or dripp+s1 
#b tablespoons      ,fl\r1 #b           
tablespoons      ,salt & pepp] to ta/e  
,soak beans ov] night 9 cold wat] to    
cov]4 ,9 ! morn+ place beans  ov] fire1 
add+ wat] to cov] if necess>y4 ,add     
onion1 rice &  tomatoes & cook sl[ly    
until beans are s(t4 ,if too ?ick1 add  
wat]4  ,mix fl\r & fat1 & use to ?ick5  
/ew4        ,bak$ ,oatmeal ) ,*eese 7#i7

        ,cook$ oatmeal1 #d cups         
,grat$ *eese1 #a cup      ,salt & pepp] 
,s(t bread crumbs1 #a_/d cup      ,fat1 
#a teaspoon    ,put into an oil$ bak+   
di% a lay] ( left ov] oatmeal1 !n a     
spr9kl+ ( grat$ *eese1 pepp] & salt1    
ano!r lay] ( oatmeal1  !n *eese &       
season+s2 cont9ue until ! di% is full4  
,melt ! fat  & mix ) ?is ! bread crumbs4
 ,spr9kle ov] ! top ( ! di%4  ,bake 9 a 
mod]ate ov5 until ! crumbs are gold5    
br[n4        ,gre5 ,pea ,loaf ) ,:ite   
,sauce 7#i7        ,dri$ gre5 peas1 #a  
cup      ,cold wat]1 #d cups      ,boil+
 wat]1 #b qu>ts      ,s(t1 /ale bread   
crumbs1 #a-a_/b cups      ,milk1 #a-a_/b
 cups      ,salt1 #a teaspoon           
,pepp]1 #a_/h teaspoon      ,paprika1   
#a_/b teaspoon      ,grat$ onion1 #a_/b 
teaspoon      ,egg1 #a      ,fat1 #c    
tablespoons    ,soak peas 9 cold wat]   
ov] night4 ,cook 9 boil+ wat] until s(t4
 ,rub  ?r\gh a sieve4 ,to "o cup ( ?is  
pea pulp add bread crumbs1 milk1        
season+1 egg 7slightly beat571 & melt$  

fat4 ,turn mixture into a  small1 oil$  
bread pan4 ,set pan into a second pan1  
conta9+ wat]4 ,bake  mixture #dj m9utes 
or until firm4 ,remove loaf f pan4 ,s]ve
 ) :ite  sauce4 ,"o-half cup ( *eese may
 be add$ to "o & "o-half cups ( !       
sauce4        ,mock ,sausage 7#h7       
,lima beans1 dri$1 #a_/b cup      ,bread
 crumbs1 #a_/c cup      ,butt]1 #c      
tablespoons      ,egg1 #a      ,pepp]1  
few gra9s      ,salt1 #a_/d teaspoon    
,sage1 #a_/b to #c_/d teaspoon    ,pick 
ov] & wa% beans1 cov] ) wat]1 & let soak
 ov] night4  ,dra92 cook 9 boil+ salt$  
wat] until t5d]1 ab\t "o & "o-half      
h\rs4 ,=ce ?r\gh a /ra9]1 add rema9+    
+r$i5ts4 ,%ape into  =m ( sausages1 roll
 9 crumbs1 egg1 & crumbs aga94 ,saut 9  
fat  until br[n4 ,x requires ab\t       
two-?irds cup crumbs & "o-half egg =    
dipp+ sausage4 ,may be g>ni%$ ) fri$    
apples4        ,bak$ ,soy or ,togo      
,beans 7#f7    ,soy beans1 kn[n 9 !     
retail m>ket z togo beans1 resemble navy
 beans  9 "s ways4 ,!y conta91 h[ev]1 a 

consid]able am\nt ( fat4 ,=  ?is reason 
nei!r pork nor o!r fat is us$ 9 cook+ !m
 unless x  is want$ = flavor4 ,!y are   
consid]ably ri*] 9 prote9 also4    ,wa% 
& pick ov] "o qu>t ( soy beans4 ,cov] ) 
boil+ wat]1 boil  = #aj m9utes1 & soak  
ov] night 9 ! same wat]4 ,9 ! morn+ p\r 
(f & save ! wat]4 ,p\r cold wat] ov] !  
beans & rub !m  betwe5 ! h&s to remove !
 sk9s1 :i* w float (f 9 ! wat]4  ,remov+
 ! sk9s 9 ?is way takes only two or ?ree
 m9utes & greatly  improves ! quality ( 
! di%4 ,if a few sk9s are left on1 !y w 
d  no h>m1 unless ! di% is be+ prep>$ = 
a p]son ( poor dige/ion4  ,dra9 ! beans1
 p\r ov] !m ! wat] 9 :i* !y 7 soak$1 &  
cook until t5d] at a temp]ature j bel[ !
 boil+ po9t4 ,p\r (f  ! wat]1 put !     
beans into a bean pot1 cov] ) cold wat]1
 add "o  & "o-half tablespoonfuls (     
salt1 & bake f\r or five h\rs 9 a  cov]$
 di%4 ,remove ! cov] & bake "o h\r m4   
,peanut ,loaf 7#aj7        ,*opp$       
peanuts1 #a cup      ,bread crumbs1 #b  
cups      ,egg1 #a      ,milk1 #a cup   

,salt1 #a-a_/b teaspoons      ,paprika1 
#a_/d teaspoon      ,melt$ fat1 #a      
tablespoon    ,mix dry +r$i5ts1 add     
beat5 egg & milk4 ,put into a greas$    
pan1 p\r  ! melt$ fat on top1 bake4     
,turn on a hot platt] & s]ve ) sauce4   
,sauce = ,loaf        ,hot wat]1 #a cup 
,beef cube1 #a      ,juice #a lemon     
,fat1 #b tablespoons      ,fl\r1 #b     
tablespoons      ,salt1 #a_/b teaspoon  
,paprika1 #a_/h teaspoon      ,few gra9s
 nutmeg    ,melt fat1 add fl\r )        
season+1 add hot wat] 9 :i* beef cube   
has  be5 dissolv$4 ,j be=e s]v+ add     
lemon juice4    ,?is nut loaf ) its     
accompany+ sauce is a highly nutriti\s  
di% &  is excell5t = lun* or supp]4     
,s]ve no meat or potatoes ) x4          
,peanut ,butt] ,bean ,loaf 7#aj7        
,peanut butt]1 #a_/b cup      ,cook$    
beans1 #a cup      ,s(t bread crumbs    
7toa/$71 #a cup      ,milk1 #a cup      
,salt1 #a teaspoon      ,pepp]1 #a_/b   
teaspoon    ,! beans %\ld be soak$ ov]  
night & cook$ 9 fre% wat] until  t5d]4  

,press ?r\gh a sieve1 add o!r +r$i5ts1  
mix well4 ,%ape into  a loaf1 place 9   
pan1 & bake ab\t two h\rs1 ba/+ ) melt$ 
fat  & hot wat]4        ,peanut ,butt]  
,cream ,s\p 7#aj7        ,milk1 #a qu>t 
,onion 7grat$71 #a small      ,fl\r1 #a 
tablespoon      ,melt$ fat1 #a          
tablespoon      ,peanut butt]1 #a cup   
,bay leaf1 #a      ,cel]y 7*opp$7 #c    
/alks      ,cel]y salt1 #a saltspoon    
,salt1 #a_/b teaspoon      ,a little    
:ite pepp]      ,da% ( paprika    ,heat 
milk 9 a d\ble boil]1 add peanut butt]1 
onion1 bay leaf1 *opp$  cel]y1 & o!r    
season+4 ,:ile ! milk is heat+1 melt fat
 9 a  sep>ate sauce pan1 /irr+ 9 fl\r z 
= cream sauce4 ,:5 smoo? add  ! hot     
milk1 aft] /ra9+ ?r\gh a sieve4 ,s]ve at
 once ) cr\tons  or t9y squ>es ( bread  
br[n$ till crisp4        ,peanut ,fondue
 7#h7        ,peanuts1 %ell$1 #a cup    
,bread crumbs 7s(t71 #a cup      ,milk1 
#a-b_/c cups      ,egg1 #a      ,salt1  
#a-a_/b teaspoons      ,cay5ne    ,gr9d 
peanuts 9 a meat gr9d]4 ,mix all +r$i5ts

 except ! :ite (  ! egg4 ,beat ! egg    
:ite /iff & fold 94 ,turn into a butt]$ 
pudd+ di% & bake 9 a mod]ate ov5 #cj to 
#ce m9utes4        ,peanut ,s\p 7#aj7   
,blan*$ %ell$ peanuts1 #b cups          
,onion1 #a_/d cup      ,cel]y1 #a_/d cup
      ,c>rot1 #a_/d cup      ,wat]1     
#b-a_/b cups      ,fat1 #a_/d cup       
,fl\r1 #b tablespoons      ,salt1 #a    
teaspoon      ,paprika1 #a_/b teaspoon  
,milk1 #b cups    ,*op & cru% ! nuts    
until v f9e2 add ! vegetables & wat]2   
simm] #bj m9utes4 ,make a :ite sauce ( !
 o!r +r$i5ts1 mix !  two mixtures       
?or\ghly & s]ve4        ,potato ,s\p )  
,c>rots 7#d7        ,potatoes1 #c m$ium 
,wat]1 #b cups      ,fl\r1 #d           
tablespoons      ,s\p gre5s      ,onion1
 #b slices      ,sprigs ( p>sley        
,milk1 #a-a_/b cups      ,c>rot1 #a     
,fat1 #a-a_/b tablespoons      ,salt &  
pepp]      ,/alk ( cel]y    ,wa% & p>e  
potatoes4 ,cook 9 boil+ salt$ wat] until
 !y are s(t4  ,rub ?r\gh col&]4 ,use    
wat] 9 :i* potatoes 7 cook$ to make up  

! two cups ( wat] = ! s\p4 ,cook c>rot  
cut 9 cubes 9 boil+  wat] until s(t2    
dra94 ,scald milk ) onion1 cel]y1 &     
p>sley4 ,add  milk & wat] to potatoes4  
,melt fat 9 sauce pan1 add fl\r1 & cook 
=  ?ree m9utes4 ,sl[ly add s\p1 /irr+   
con/antly4 ,boil = "o m9ute1  season )  
salt & pepp]4 ,add cubes ( c>rots &     
s]ve4        ,salmon en ,cass]ole 7#a7  
,cook "o cup ( rice4 ,:5 cold l9e bak+  
di%4 ,take "o c ( salmon  & flake4 ,beat
 two eggs1 "o-?ird cup ( milk1 "o       
tablespoon ( butt]1  p9* ( salt1 da% (  
paprika4 ,/ir into ! salmon lightly1    
cov]  lightly ) rice4 ,/eam "o h\r1 s]ve
 ) :ite sauce4 7,?is may also  be made )
 b>ley in/ead ( rice47        ,scallop$ 
,salmon 7#a7        ,salmon1 #a c       
,egg1 #a      ,milk1 #a p9t      ,fl\r1 
#b r\nd+ tablespoons      ,butt]1       
#a-a_/b tablespoons    ,put ! milk on   
/ove 9 d\ble boil]1 keep+ out "o-half   
cup4 ,mix  butt] & fl\r to a smoo? pa/e1
 & add ! egg well beat51 !n !  "o-half  
cup ( cold milk4 ,mix well & !n /ir into

 ! milk1 :i*  %\ld be scald+4 ,/ir until
 smoo? & ?ick l gravy4 ,season )  salt &
 pepp] & set aside to cool4 ,butt] a    
bak+ di% & fill )  alt]nate lay]s (     
flak$ salmon & ! cream dress+4 ,! top   
lay]  %\ld be ( ! dress+4 ,spr9kle )    
crack] crumbs & bake "o-half  h\r 9     
mod]ate ov54        ,salmon ,loaf 7#a7  
,salmon1 #a small c      ,egg1 #a       
,crack] crumbs1 #a cup      ,sweet milk1
 #b tablespoons      ,paprika           
,nutmeg      ,salt    ,remove bones f   
salmon2 break into small pieces1 add    
well beat5 egg1  season+1 & crack]      
crumbs2 bake 9 a well butt]$ di% = #ae  
m9utes2 s]ve hot = lun*4        ,tamale 
,pie 7#ab7        ,corn meal1 #b cups   
,salt1 #b #a_/b teaspoons      ,boil+   
wat]1 #f cups      ,onion1 #a      ,fat1
 #a tablespoon      ,hamburg] /eak1 #a  
p\nd      ,tomatoes1 #b cups            
,cay5ne pepp]1 #a_/b teaspoon1        or
      ,*opp$ sweet pepp]1 #a small      
,salt1 #a teaspoon    ,make a mu% by    
/irr+ ! corn meal & "o & "o-half        

teaspoons salt  into boil+ wat]4 ,cook 9
 a d\ble boil] or ov] wat] = #de m9utes4
  ,br[n ! onion 9 ! fat1 add ! ,hamburg]
 /eak1 & /ir until !  r$ color          
disappe>s4 ,add ! tomatoes1 pepp]1 &    
salt4 ,grease a  bak+-di%1 put 9 a lay] 
( corn meal mu%1 add ! season$ meat1 &  
cov] ) mu%4 ,bake #cj m9utes4 ,s]ves    
six4        ,turki% ,pilaf 7#c7         
,wa%$ rice1 #a cup      ,raw lean beef  
or lamb1 #a p\nd      ,salt1 #a teaspoon
      ,boil+ wat]1 #b cups      ,small  
onion or g>lic1 #b cloves               
,tomatoes1 #b cups      ,olive oil or   
any fat1 #b tablespoons    ,fry onion   
cut 9 small pieces or ! g>lic 9 ! fat   
until slightly  br[n2 add rice1         
season+s1 wat]1 tomatoes1 meat1 & cook 9
 a cov]$  di% until ! rice is s(t4 ,!   
meat may be omitt$1 ! rice cook$ 9  !   
tomatoes & wat]1 & ! :ole cov]$ ) grat$ 
*eese & bak$  until *eese is melt$4     
,vegetable ,/ew        ,beef1 #a_/b p\nd
      ,mutton1 #a_/b p\nd      ,c>rots1 
dic$1 #a_/b cup      ,potatoes1 dic$1 #b

 cups      ,tomatoes1 cann$1 #c_/d cup  
,fat1 #b tablespoons      ,c>rot1 #a    
:ole      ,onion1 slic$1 #c tablespoons 
,cabbage1 *opp$1 #a cup      ,fl\r1     
#a_/d cup      ,bay leaf1 #a_/b leaf    
,cloves1 #f      ,pepp]corns1 #f        
,p>sley1 *opp$1 #b tablespoons          
,salt1 #b teaspoons      ,?yme1 #a sprig
      ,wat]1 #g cups    ,cut meat 9     
small pieces1 br[n ) onion 9 fat1 add   
wat]1 "o c>rot  9 :i* cloves h be5      
imb$d$1 & o!r vegetables4 ,tie bay leaf1
  ?yme1 & pepp]corns toge!r 9 a piece ( 
*eeseclo? & cook )  /ew ab\t two h\rs   
7till vegetables are done74 ,remove bag 
( season+s1  ?ick5 /ew ) fl\r4 ,add m   
salt if ne$$4          ,,pudd+s         
,apricot ,tapioca ,pudd+ 7#d7           
,apricots1 #f      ,sug>1 #a_/b cup     
,pe>l tapioca1 #a cup      ,salt1 #a_/b 
teaspoon      ,boil+ wat]1 #c cups      
,cov] ! tapioca ) cold wat] & soak = "o 
h\r4 ,dra9 (f !  cold wat]1 add ! boil+ 
wat] & salt1 & cook ov] wat] 79 a  d\ble
 boil] if y h "o7 until ! tapioca is    

transp>5t1 & no  h>d c5t] portion       
rema9s4 ,?is w require ab\t #cj m9utes4 
,place !  apricots 9 a butt]$ bak+ di%4 
,add sug> to ! tapioca1 p\r ?is  ov] !  
apricots1 add apricot juice1 & bake 9 a 
mod]ate ov5 =  ab\t #bj m9utes4 ,cool & 
s]ve4 ,if dri$ apricots are to be us$1  
!y  %\ld be soak$ ov] night or sev]al   
h\rs 9 cold wat] suffici5t to  cov] !m4 
,cook 9 ! wat] 9 :i* !y h soak$ until !y
 are  t5d]4        ,c]eal ,pudd+ 7#h7   
,left ov] c]eal1 #c-a_/b cups           
,apple sauce1 #a_/b cup or      ,apple1 
#a      ,sug>1 #a tablespoon            
,butt]1 #a tablespoon      ,bread       
crumbs1 #b tablespoons    ,put a lay] ( 
c]eal 9 ! bottom ( a butt]$ bak+ di%1 !n
 a  lay] ( apples or sauce1 !n sug> if !
 sauce has n be5 sweet5$4  ,!n put 9    
ano!r lay] ( c]eal1 cov] ) butt]$       
crumbs4 ,bake #cj  m9utes if x has apple
 sauce 9 x1 "o h\r if raw apples are    
us$4  ,s]ve ) cream4        ,c]eal ,date
 ,pudd+ 7#aa7        ,c]eal 7half corn  
meal & half f>9a71 #c_/d cup      ,boil+

 wat]1 #c cups      ,salt1 #c_/d        
teaspoon      ,*opp$ dates1 #a cup      
,oleom>g>9e1 #a tablespoon      ,corn   
syrup 7light71 #a_/b cup      ,egg1 #a  
,/ir ! c]eal mixture gradually into !   
boil+ wat]1 to :i* !  salt has be5 add$4
 ,cook directly ov] ! flame = ab\t five 
m9utes1  /irr+ con/antly1 & !n cook ov] 
wat] = "o & "o-half h\rs4  ,add         
oleom>g>9e1 syrup1 egg1 well beat51 &   
*opp$ dates4 ,turn into a  greas$ bak+  
di% & bake = ab\t #cj m9utes 9 a mod]ate
 ov5  7#cfj-cij ,f474        ,*ocolate  
,bread ,pudd+ 7#aa7        ,bread1 brok5
 9 small pieces1 #b #a_/b cups          
,corn syrup 7d>k71 #a_/b cup      ,br[n 
sug>1 #a_/d cup      ,egg1 #a           
,salt1 #a_/d teaspoon      ,*ocolate1 #b
 squ>es      ,milk1 #a #a_/b cups       
,hot wat]1 #a #a_/b cups      ,vanilla1 
#c_/d teaspoon    ,soak bread 9 milk2   
add syrup1 br[n sug>1 egg1 well beat51 &
 salt4  ,melt *ocolate 9 wat]2 add      
gradually to bread mixture4 ,add        
vanilla4 ,bake  9 cu/>d cups1 set 9 hot 

wat]1 9 a mod]ate ov54        ,eggless  
,/eam$ ,pudd+ 7#aa7        ,fl\r1 #a    
#b_/c cups      ,soda1 #a_/b teaspoon   
,salt1 #a_/d teaspoon      ,cloves1     
#a_/d teaspoon      ,allspice1 #a_/d    
teaspoon      ,nutmeg1 #a_/d teaspoon   
,c9namon1 #a_/b teaspoon      ,h>d5$    
vegetable fat1 #c tablespoons           
,molasses1 #a_/b cup      ,milk1 #a_/b  
cup      ,rais9s 7se$$ & cut 9 pieces71 
#a cup    ,sift toge!r ! fl\r1 soda1    
salt1 & spices2 add ! rais9s4 ,to milk  
add molasses & melt$ fat2 add liquid    
mixture gradually to dry  +r$i5ts4 ,/ir 
?or\ghly4 ,turn into greas$ molds1 fill+
 !m a  little ov] half full2 cov] & /eam
 = ab\t two & "o-half h\rs4  ,s]ve )    
pudd+ sauce or milk4 7,bak+ p[d] cans   
are satisfactory  molds = /eam$ pudd+s47
        ,honey ,pudd+ 7#e7              
,honey1 #a_/b cup      ,bread crumbs1 #f
 ounces      ,milk1 #a_/b cup      ,r9d 
( half a lemon      ,g+]1 #a_/b teaspoon
      ,eggs1 #b      ,butt]1 #b         
tablespoons    ,mix ! honey & ! bread   

crumbs & add ! milk1 season+s1 & yolks  
( ! eggs4 ,beat ! mixture ?or\ghly & !n 
add ! butt] & !  :ites ( ! eggs well    
beat54 ,/eam = ab\t two h\rs 9 a pudd+  
mold :i* is n m ?an ?ree-qu>t]s full4   
,indian ,pudd+ 7#c7        ,milk1 #a    
qu>t      ,molasses1 #a_/b cup          
,corn meal1 #a_/c cup      ,g+]1 #b     
teaspoons      ,salt1 #a teaspoon       
,cold milk1 #a cup    ,p\r milk1 scald$1
 ov] meal1 & cook #bj m9utes2 add salt1 
g+]1 &  molasses4 ,cook sl[ly 9 a butt]$
 bak+ di% two h\rs4 ,:5 half done1  add 
! cold milk & f9i% cook+4        ,bak$  
,indian & ,apple ,pudd+ 7#h7            
,corn meal1 #a_/d cup      ,milk1 #b    
cups      ,salt1 #a_/b teaspoon         
,g+]1 #a_/b teaspoon      ,molasses1    
#a_/d cup      ,apple1 #a    ,sift corn 
meal sl[ly into ! scald$ milk1 /irr+    
con/antly4 ,cook 9  d\ble boil] #cj     
m9utes1 /irr+ occasionally4 ,add salt1  
g+]1 &  molasses4 ,put into greas$ bak+ 
di% & bake "o h\r 9 a sl[ ov51  /irr+   
occasionally4 ,slice apple & /ir into   

pudd+4 ,bake until apple  is t5d]4      
,prune ,br[n ,betty 7#aa7        ,cook$ 
prunes1 /on$ & cut into halves1 #b-a_/b 
cups      ,bread crumbs 7dry71 #a_/b cup
      ,corn syrup 7d>k71 #a_/d cup      
,lemon juice1 #c tablespoons      ,grat$
 r9d ( #a_/d lemon      ,c9namon1 #a_/d 
teaspoon      ,salt1 #a_/b teaspoon     
,oleom>g>9e1 #a tablespoon      ,prune  
juice1 #a_/b cup    ,mix toge!r heat$   
prune juice1 fat1 salt1 corn syrup1     
lemon juice1 lemon  r9d1 & c9namon4     
,moi/5 bread crumbs ) "p ( ?is mixture4 
,into a  greas$ bak+ di% put alt]nate   
lay]s ( bread crumbs & prunes1  p\r+ "p 
( liquid mixture ov] ea* lay] ( prunes4 
,bake 9 a  mod]ate ov5 ab\t #de m9utes4 
,rice ,pudd+ 7#aa7        ,rice1 #a_/d  
cup      ,milk1 #c_/d cup      ,corn    
syrup 7light71 #b tablespoons           
,nutmeg1 #a_/d teaspoon      ,rais9s1   
#c_/d cup    ,cook ! rice 9 boil+ salt$ 
wat]1 until s(t4 ,p\r (f wat]1 add      
milk1 syrup1 nutmeg1 & rais9s4 ,bake 9 a
 mod]ate ov5 7#cgj-chj ,f47  = #dj      

m9utes4        ,spic$ ,pudd+ 7#aa7      
,br[n$ cru/s ( bread1 #a cup            
,scald$ milk1 #b cups      ,molasses1   
#a_/b cup      ,rais9s1 #a_/b cup       
,salt1 #a_/b teaspoon      ,nutmeg1     
#a_/d teaspoon      ,c9namon1 #a_/d     
teaspoon      ,cloves1 #a_/d teaspoon   
,soak ! cru/s 9 ! milk until s(t4 ,add  
molasses1 salt1 spices1 &  rais9s4 ,bake
 9 a mod]ate ov5 7#cfj-chj ,f471 /irr+  
occasionally at  fir/4 ,s]ve ) milk or  
cream4                 99       99      
99       99       99    ,! foll[+ pages 
conta9 adv]tisem5ts ( books by ! same   
au?or or  on k9dr$ subjects4            
,,fe$+ ,,! ,,family    ,,by ,,m>y       
,,sw>tz ,,rose    ,illu/rat$1 #b4aj     
,?is is a cle> & concise acc\nt 9 simple
 e-day t]ms ( ! ways  9 :i* mod]n k ( ! 
sci5ce ( nutrition may be appli$ 9      
ord9>y life4 ,! food ne$s ( ! diff]5t   
memb]s ( ! typical  family gr\p--m51    
wom51 infants1 *ildr5 ( v>i\s ages--are 
discuss$  9 sep>ate *apt]s1 & _m        
concrete illu/rations 9 ! =m ( food     

plans & diet>ies are includ$4 ,!        
problems ( ! h\sewife 9 try+  to        
reconcile ! ne$s ( diff]5t ages & ta/es 
at ! same table are  also tak5 up1 z are
 ! co/ ( food & ! con/ruction ( m5us4 ,a
  f9al *apt] deals ) fe$+ ! sick4    ,! 
volume is s simply & ent]ta9+ly writt5 t
 x _c b be  enjoy$ by anyone int]e/$ 9 !
 plann+ or prep>ation ( h\sehold  meals1
 & x w\ld be difficult to imag9e a m    
helpful book to put  into ! h&s ( a     
read] desir+ in=mation along su*        
l9es4--,tra9$ ,nurse4      ,,!          
,,macmillan ,,company        ,publi%]s  
#fd-ff ,fif? ,av5ue    ,new ,york       
99       99       99       99       99  
,a ,,laboratory ,,h&-,,book ,,=         
,,dietetics    ,,by ,,m>y ,,sw>tz       
,,rose1 ,,ph4,d4    ,assi/ant ,pr(essor1
 ,dep>tm5t ( ,nutrition1 ,tea*]s        
,college1 ,columbia  ,univ]sity         
,clo?1 #hvo1 #a4aj      ,inve/igations  
into ! quantitative requirem5ts ( !     
human body h  progress$ s f> z to make  
dietetics to a c]ta9 ext5t an exact     

sci5ce1 & to emphasize ! importance ( a 
quantitative /udy ( food  mat]ials4 ,?is
 little book expla9s ! problems involv$ 
9 !  calculation ( food values & food   
requirem5ts1 & ! con/ruction (          
diet>ies1 & furni%es ref]5ce tables :i* 
w m9imize ! labor  involv$ 9 su* "w )\t 
limit+ diet>y /udy to a few food        
mat]ials4    ,only brief /atem5ts ( !   
conditions affect+ food requirem5ts h   
be5 made1 ! read] be+ ref]r$ to g5]al   
textbooks on ! subject  ( nutrition =   
full] in=mation1 b su* data h be5       
includ$ z  seem mo/ useful 9 det]m9+ !  
am\nt ( food = any normal  individual "u
 v>y+ conditions ( age & activity4      
,,table ,,( ,,cont5ts      ,,"p ,i      
,,food ,,values ,,& ,,food ,,requirem5ts
          ,,! ,,composition ,,( ,,food  
,,mat]ials4          ,,! ,,functions ,,(
 ,,food4          ,food z a ,s\rce (    
,en]gy4          ,food z ,build+        
,mat]ial4          ,food 9 ! ,regulation
 ( ,body ,processes4          ,,food    
,,requirem5t4          ,! ,en]gy        

,requirem5t ( ,normal ,adults4          
,! ,en]gy ,requirem5t ( ,*ildr54        
,! ,en]gy ,requirem5t ( ! ,ag$4         
,! ,prote9 ,requirem5t4          ,! ,fat
 & ,c>bohydrate ,requirem5t4          ,!
 ,a% ,requirem5t4      ,,"p ,,ii        
,,problems ,,9 ,,diet>y ,,calculations  
,/udies 9 ,weight1 ,measure1 & ,co/ (   
,"s ,common ,food ,mat]ials4            
,relation betwe5 ,p]c5tage ,composition 
& ,weight4        ,calculation ( ! ,fuel
 ,value ( a ,s+le ,food ,mat]ial4       
,calculation ( ! ,weight ( a ,/&>d or   
#ajj-;,calorie ,portion4        ,food   
,value ( a ,comb9ation ( ,food          
,mat]ials4        ,di/ribution (        
,food/uffs 9 a ,/&>d ,portion ( a ,s+le 
,food            ,mat]ial4              
,calculation ( a ,/&>d ,portion ( a     
,comb9ation ( ,food ,mat]ials4          
,analysis ( a ,recipe4                  
,modification ( ,c['s ,milk to a        
,requir$ ,=mula4        ,calculation ( !
 ,p]c5tage ,composition ( a ,food       
,mixture4        ,! ,calculation ( a    

,complete ,diet>y4        ,scor+ ( !    
,diet>y4       ,,ref]5ce ,,tables       
,refuse 9 ,food ,mat]ials4              
,conv]sion ,tables--,grams to ,ounces4  
,conv]sion ,tables--,ounces to ,grams4  
,conv]sion ,tables--,p\nds to ,grams4   
,food ,values 9 ,t]ms ( ,/&>d ,units (  
,weight4        ,a% ,con/itu5ts 9       
,p]c5tages ( ! ,edible ,portion4        
,a% ,con/itu5ts 9 ,/&>d or              
#ajj-;,calorie ,portions4      ,,app5dix
      ,! ,equipm5t ( a ,dietetics       
,laboratory4      ,,! ,,macmillan       
,,company        ,publi%]s    #fd-ff    
,fif? ,av5ue    ,new ,york           99 
99       99       99       99    ,,!    
,,food ,,problem    ,,by ,,v]non        
,,kellogg ,,& ,,alonzo ,e4 ,,taylor4    
#a4be          ,food is always m or less
 ( a problem 9 e phase ( its            
production1 h&l+ & consumption4 ,x is a 
problem ) e      f>m]1 e transport] &   
sell]1 e h\sehold]4 ,x is a      problem
 ) e t[n1 /ate & nation4 ,& n[ v        
conspicu\sly1 x is a problem ) ?ree     

great gr\ps1 namely !      ,allies1 ,!  
,c5tral ,empires & ,! ,neutrals2 9 a ^w 
x is a      great int]national problem4 
,^! s5t5ces f ! introduction indicate ! 
scope ( ,! ,food  ,problem by ,v]non    
,kellogg & ,alonzo ,e4 ,taylor4    ,bo? 
au?ors are memb]s ( ! ,unit$ ,/ates     
,food ,adm9i/ration4 ,dr4  ,kellogg is  
also connect$ ) ! ,commission = relief 9
 ,belgium &  pr(essor 9 ,/an=d          
,univ]sity4 ,mr4 ,taylor is a memb] ( ! 
,exports  ,adm9i/rative ,bo>d & pr(essor
 9 ! ,univ]sity ( ,p5nsylvania4 ,!      
preface is by ,h]b]t ,hoov]1 ,unit$     
,/ates ,food ,adm9i/rator &  ,*airman = 
! ,commission ( ,relief 9 ,belgium4     
,! food problem ( today1 ( our nation1  
!re=e1 has z its mo/  conspicu\s phase  
an int]national "*4 ,"s ( ! que/ions :i*
  ! book consid]s are3    ,:at is !     
,problem 9 detail8    ,:at are ! g5]al  
conditions ( its solution8    ,:at are !
 imm$iate & p>ticul>s :i* conc]n u1 &   
are )9  our p[] to affect8    ,& f9ally1
 :at are we actually do+ to meet our    

problem8      ,,table ,,( ,,cont5ts     
,introduction3 ,! ,int]national         
,problem4      ,"p ,i4 ,! ,problem & !  
,solution4      ,*apt] ,i4 ,! ,food     
,situation ( ! ,we/]n ,allies & ! ,unit$
               ,/ates4           ,,ii4  
,food ,adm9i/ration4          ,,iii4 ,h[
 ,engl&1 ,france & ,italy are ,controll+
 & ,sav+ ,food4           ,,iv4 ,food   
,control 9 ,g]many & ,its ,lessons4     
,"p ,,ii4 ,! ,te*nology ( ,food ,use4   
,*apt] ,v4 ,! ,physiology ( ,nutrition4 
,,vi4 ,! ,sociology ( ,nutrition4       
,,vii4 ,! ,sociology ( ,nutrition       
7,cont9u$74          ,,viii4 ,gra9 &    
,alcohol4      ,conclusion3 ,patriotism 
& ,food4      ,,! ,,macmillan ,,company 
,publi%]s    #fd-ff ,fif? ,av5ue    ,new
 ,york           99       99       99   
99       99    ,,two ,,textbooks ,,( ,,!
 ,,h\sehold ,,arts      ,,by ,,hel5     
,,k9ne1 ,pr(essor1 ,,& ,,anna ,m4       
,,cooley1 ,associate ,pr(essor (        
,h\sehold ,arts ,education1 ,tea*]s     
,college1 ,columbia ,univ]sity    ,clo?1

 #abmo1 ill4 #a4aj      ,,foods ,,&     
,,h\sehold ,,managem5t    ,treats       
specifically ( foods1 _! production1    
sanitation1 co/1  nutritive value1      
prep>ation1 & s]v+1 ^! topics be+       
closely  int]wov5 ) ! practical aspects 
( h\sehold managem5t2 & !y  are foll[$  
by a /udy ( ! h\sehold budget & acc\nts1
 me?ods (  buy+1 h\sewif]y1 & laund]+4  
,x includes ab\t #afj c>efully  select$ 
& te/$ recipes1 toge!r ) a l>ge numb] ( 
cook+  ex]cises ( a m exp]im5tal nature 
design$ to develop initiative &         
res\rcefulness4    ,! book is new1      
practical1 & economical4 ,x is well     
illu/rat$ &  attractively b\nd4         
,,%elt] ,,& ,,clo?+    ,?is book takes  
up fully1 b ) c>eful balance1 e phase ( 
home-mak+3 location1 /ructure1 plan1    
sanitation1 heat+1 light+1  decorat+1 & 
furni%+4 ,! second "p is devot$ to      
textiles1  sew+1 & dressmak+4 ,sew+1    
draft+1 design+1 fitt+1 & cutt+  are    
treat$ 9 consid]able detail z is also ! 
mak+ ( ! p]sonal  budget = clo?+4    ,! 

au?ors hold t h>mony w be ! keynote ( ! 
home 9  proportion z ! mak]s ( ! home   
reg>d ! plan1 ! sanitation1 !           
decoration ( ! h\se itself1 & z !y      
ex]cise economy & wisdom 9  ! provision 
( clo?+4        ,,! ,,macmillan         
,,company        ,publi%]s    #fd-ff    
,fif? ,av5ue    ,new ,york