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ATLANTA THE SUNDAY AMERICAN’S PURE FOOD PAGE MAY 25, 1913. Saving Nutriment in Your Foods VALUABLE ELEMENTS LOST By ALICE QUIMBY, D. D. O. S. S. C. A OR EAT deal Of valuable food, meaning the most nutritious part, la dally lost by the av erage howewife because she doesn't know exactly how to prepare It. F\»r Instance, potatoes should never be peeled before they are boiled, because next to the skin there are always found valuable salts which are naturally boiled away and dis solved If the skins are off. TPTsh and meats decrease in weight In rooking, whereas vege tables and cereal* always Increase. Meat loses from one-sixth to one- third of Its weight* and boiled meat 1s probably the least wasteful of Its bulk. Rolled meat, however, may lose some of its best foodstuff properties if too much water Is used in its boiling, or If 1t Is taken from the water in which It is boiling. In stead of allowing it to remain and recover by absorption some of Its valuable properties. Eight pound** of beef, after it is boiled, will weigh six and a half pounds. After It is baked it will lose two pounds and six ounces; after It 1a roasted it 'will 'lose three pounds and ten ounces. Other meat loses almost In the same propor tion* when it Is cooked. It will be noticed that roaming meat causes It to decrease considerably more than boiling One great trouble, of course, In boiling moat is that it loses nearly 45 per cent of Its mineral matter and 12 per rent of Its fats and near ly 8 per cent of its protetds. Housewives should not worry over this, ’ however, when it is known that there Is a greater per centage of nutriment )n cooked meats, notwithstanding the loss by cooking, than there is in raw meats. In the matter of vegetables, great care should be taken not to cook In too much water. Experiments made by a skillful, scientific com mission showed that there is a con siderable loss of nutriment in rook ing vegetables, but that this 'lose can be lessened when only enough water la uf*ed to perfectly cook them. A hundred pounds of un cooked cabbages contain only 7 pound* of solid matter, and in the cooking 2 1-2 pounds of this Is lost. This loss consists of mineral matter, carbo-hydrates and pro- telds. Parrots, for Instance, lose 25 per cent of the total food mate rial. This is extracted from the vegetable Into the broth, and ex plains why light broth or soups are of such value to invalids These brotlm are full of various forms of nutritious matter, mineral salts, carbo-hydrates and proteids. At the same time there Is no great bulk of liber or waste materials and so the invalid gets only the best of foods that will never overload How Beef Loses Weight Through Various Methods of Cooking It. of Raw Beef Boiled itweigh$ ( t~6/2 lbs. Baked it weighs. Roasted it weighs I 4-lbs. 5 oz. V his stomach or overtax his digestive organs. There Ip practically no loss suf fered in bulling potatoes if the peel ing remains intact, as It acts as a protection. On tho other hand, spinach Is the most remarkable vegetable for shrinkage, there being only ten pounds of solid matter in one hun dred pounds, the remainder being water. When it is cooked more than two pounds of the remaining ter. pounds of bulk is lost. lUce, while a common article of food, is by no mean.** as nutritious as many would have us believe, and when It is boiled a great share of what little nutrition it possesses Is lost from the kernels and taken into the water. The cleverness of the native soldiers in the Far East has been demonstrated when they g've the English soldiers the solid rice and demanded only the water the rice was cooked in. About the host way rice can he cooked Is to boll It for twenty min utes in two and a half times its bulk of water. If covered with a piece of cheese-cloth it will keep warm for an hour. At the same time -T M El- -Kist Crankless Just pack it —that’s all! The freezer will do the rest. No crank to turn — no hard work —no dash er to clean — no glass to break — no hoops to fall off. Be Wise! Make YourOwn Ice Cream Of coarse, you know Uiat boaie-tnade ice creams, sherbets or ices are superior from every viewpoint. They are always sweet, pure and wholesome: there is a flavor and genuine goodness aboui them that not found in the general mu of factory products. Besides that, when you make your own preparations you know that the ingredients are always pure, and that the can is clean and sanitary. The mam reason why icecream is made in but comparatively few homes, is the work and bother connected with the old- <f—re fashioned crank freeser That . i ,*?- is one reason why the arrival of _ jeSiaLv The ‘Ice-Kist’ Crankless Freeze- win be hailed with delight bv every one who is fond of ice creams, etc., because it elimi nates the tedious turning of the crank entirely, and produces creams, sherbets and ices that will make your mouth water. That is one reason, bnt there are many others. DON'T YOU KNOW that the enjoyment of a dish largely depends upon the manner in which it is served? Could you imagine a daintier and more appetizing manner of serving ice creams than provided for by the “Ice-Kist?" Write us to-day for our lieautifully illustrated booklet, telling all about the frefaer; it is ABSOLUTELY FREE—and receive our free trial offer. WESTERN MERCHANDISE & SUPPLY CO. 32C W. MADISON ST., CHICAGO. ILL m coupon Western Merchandise and Supply Co., 37€ W. Madison St., Chi cago, III. Please mend wwr hea a tifully ill amt rated booklet end free trial offer of the “Ice- Kist” Free ter. Name Addrmsm tho rive will not only be tender and sweet, but It will have retained a good share of whatever nutriment It originally possessed. With perhaps one or two excep tions, all vegetables will weigh more when cooked than in their raw Htat° All vegetable* contain an extremely high percentage of water. Naturally when they Increase their weight by rooking they have taken on more water and thin in time dilutes or lessens the food value to a certain extent. It Is said that 100 pounds of Brussels sprouts when cooked will weigh about 122 pounds. On ions gain equally in weight, while oats sometimes increase in bulk ten times while in the process of being cooked. Our bodies demand a certain amount of food—starch, sugar (enjr- ho-hydrates), mineral salts and pro teids—every day. It is the pro teids that build up the tissues and give us both energy and heat, but this must be with the help of water and minerals such as commpn table salt. At the same time certain car bo-hydrates or foods, especially bacon, are the real energy pro ducers. All over the world the amount of actual nutriment that a working man needs is Just about the same, whether be is mining in Siberia, engi neerlng In Panama, planting in Brazil, or farming in New England. This average has been found by a number of scientific investigators to be about 4 1-2 ounces of proteid, 1(1 ounces of carbo-hydrates and 4 1-2 ounces of fat for a man which does a moderate or average day’s work. For a woman, about four- fifths of the above amount Is re quired, while children, except in a few especially rapidly-growing stages, need even less than that. The little red herring that has been Joked about for ages still re mains a particularly good food, al though the edible portions yield only one-fifth per cent of nutriment, while lentils are a valuable food because of their supply of proteids. j If we depended entirely upon them j for all the proteids our bodies need ed we would have to eat more than a pound of lentils a day, cooked, which would mean over four pounds of the uncooked lentils. Our carbo-hydrates we can obtain from bread. About three pounds of bread alone would give all the sugar and starch we needed. Tf we de pended solely upon potatoes for the starch we needed, we would have to eat about 81-2 pounds a day, while the supply of proteids in potatoes is so small that if we ate potatoes alone we would have to cat 22 pounds a day to get a suf ficient supply of proteids. Women Are Now Studying Foods BY MIRIAM RAWLS. Instructor at tho School of Domes tic Arts and Science, Chicago. The women of the country are waking rapidly to perception of the work of home making as a dignified occupation calling for special educa tion In order to carry it to its high est plane. Everywhere schools for girls are springing up, women are organizing to study these common problems. Tho study of foods leads us to a knowledge of their value and menu making becomes an art. A well-bal anced menu, properly prepared and attractively served, is no mere mat ter of chance, and its beneficent effect is felt by those who little under stand the cause. But you reply you do not want to spend all your time over such things. Having studied, you do not need to, for you soon learn the foods which really count, and it is the universal evidence of all who have really entered into this interest that the non-essentials slip away. Over a bowl of wonderful and mys terious Chinese chow-mien a much- traveled epicure told of the wonders of real Chinese cooking; of their wonderful menus, combining Just the right proportions; of the chemically correct recipes, and of the exclusive school of cooks, who, like the famous Yogi men of India, take only one apprentice in a lifetime, and train that much envied lad in the AJRT of cooking. “For it is an art over there,” he concluded, “When our ancestors were still digging roots the Chinese were dining. DINING, not eating, Ameri cans don’t know the first preliminar ies of cooking!” We should gratify our eyes by a symmetrical arrangement of china, silver and linen; our ears by restful- ly quiet handling of the same; our minds by cheerful conversation, which a lack of methodical service precludes, and our hearts by looking to the comfort of each person at the table, especially of the guest in whose honor we should set forth the best our means afford, without self- consciousness if it be simple even to meagerness. There is a scientific way for the care of dining room and pantry, care of silver and cutlery, washing of dishes, care of lamps, serving of breakfast, luncheon, dinner and ar ranging of invalid's tray; prepara tion of fruit, salads and sandwiches, use of chafing dish. Shad Roe Well Pre pared Shad roe and bacon form a deli cious combination. To prepare them boil the roe 15 minutes in salted wa ter. drain it and keep it warm over steam. Fry the bacon crisp and brown and in the bacon fat brown the roe. Serve it with the bacon and a garnish of parsley or crisp lettuce hearts. Croquettes of shad roe are another delicacy. )They are made of four roes boiled In salted water for 15 or 20 minutes. While they are boiling make :i thick cream sauce of a pint of rich milk or cream with four tablespoon - fuls of butter and four of hour. Add the cream sauce, a teaspoonful of mlt, some red pepper and the Juice z: two lemons to the roe, cool, shape, dip in beaten egg and fine bread crumbs and fry brown. To make shad roe salad boil three roes in suited water for 15 or 20 min utes, cool them and slice them neatly in thin slices. Pour over the slices two tablespoonfuls of lemon juice and half as much vinegar with a generous seasoning of salt and pepper. Chill on the ice, then arrange on lettuce leaves crisp and white and cover with French or mayonnaise dressing. One of the most perplexing prob lems for the housewife is the plan ning of suitable menus for the w’eek’s meals. The Sunday American has arrang ed with E. L. Thornton, steward of the Athletic Club and the East Lake Country Club, to give its readers a series of menus for the week, with recipes of the principal dishes. Mr. Thornton is one of the best known stewards In the country, and mem bers of the Athletic Club who have eaten his tempting dishes at both the town club and East Lake Country Club pronounce him “a master of his art.” Following are M3r. Thornton’s menus for this week: MONDAY. BREAKFAST: Sliced Oranges Corn Meal Mush and Cream Smothered Steak with Brown Gravy Fried Boiled Potatoes Wheat Waffles Georgia Cane Syrup Coffee DINNER: Old-fashioned Bean Soup Radishes Country Beef Stew with Vegetables Georgia Corn Pone Potato and Kgg Salad Rice CuBtand Pudding—Cream Sauce Buttermilk SUPPER: Minced Barn and Fried Eggs Hot Grits Buttered Toast Green Apple Marmalade Sugar Wafers Iced Tea RECIPES. OLD-FASHIONED BEAN SOUP.— Soak over night one cup of dry navy beans. Take ham hock and put over fire in cold water. Add the beans and salt and pepper to taste. Let boll until the beans are very tender. Strain off stock and run beans through sieve or colander and put back In stock over fire and let boil until ready to serve. Have crotons (toasted bread cut in squares) to serve when soup is dishes up for the table. COUNTRY STEW WITH VEGE TABLES.—Two pounds of lean beef stew meat, six large Irish po tatoes, six onions, six carrots, six turnips, one l /»-lb. can tomatoes. Cut the beef into blocks about one inch square and put over a brisk fire. Add the tomatoes, carrots and turnips and let boll for two hours; then add the onions and potatoes. Let continue to boil un til the vegetables are done, then season to taste. Thicken with a little flour and water before taking off fire. When dished up for the table, Hprlnkle a little chop parsley over. MINCED HAM AND FRIED EGGS. —Take the ham hock left from your bean soup and cut fine. Chop one onion and put on fire in fry pan with a little butter and fry until a light brown; then add the ham and a little water to cover and let cook for 20 minutes. Season with a lit tle mustard, tabasco or Worcester sauce. Serve on toast with the fried eggs on top. TUESDAY. BREAKFAST: Stewed Prunes Oat Meal and Cream Country Fried Ham with Red Gravy Hominy with Butter Corn Muffins Hot Tea DINNER: * Okra and Tomato Soup Iced Cucumbers Baked Chicken Pie, family style Corn Bread New r Potatoes Spring Beets Sliced Sweet Potato Pie Milk SUPPER: Country Beef Hash on Toast Fried Yams Hot Biscuit Peach Preserves Coffee R EC | PES BAKED CHICKEN PIE, FAMILY STYLE.—One hen, six boiled pota toes, four small onions, six eggs (boiled), one cup milk, two table spoons of butter, pie crust. Boil the hen for two hours on brisk fire, with the onions and salt and pepper; plenty of water to cover. Take out of pot when done and cut into 12 or 14 pieces. Keep the stock on fire, and thicken with the milk, blitter and a little flour. Roll pie crust thin to cover deep pan and cover bottom of pan well. Put the chicken and blocked potatoes, with the boiled onions and chopped boiled eggs, into pan, and last add the chicken stock. Cover the pan with the pie crust and bake in a slow oven. COUNTRY BEEF HASH.—Boiled or roasted beef cut into small squares, four onions cut fine, six boiled po tatoes cut into dice, leftover biscuit. Put the beef, potatoes and onions over fire, with salt, pepper and one part of red pepper, and boil for 30 minutes; thicken with a little flour. Just before you take It off the fire, cut leftover biscuits into halves and put into pot with hash. Sprin kle a little chop parsley over w r hen dished up to serve. WEDNESDAY. BREAKFAST: Grape Fruit Boiled Rice w r lth Cream • Country Scrambled Eggs Fried Lye Hominy Wheat Cakes Syrup Coffee or Tea DINNER: Cream of Chicken, Southern style Spring Onions Beef Roast and Sweet Potatoes Turnip Greens and Corn Dodgers Sliced Pineapple Chocolate Cake Coffee SUPPER: Fried Calf Liver, Brown Gravy Corn Fritters Black bebry Jam Toast Iced Tea RECIPES. BEEF ROAST AND SWEET POTA TOES.—Two or three-pound beef roast, six large yams. Put roast into baking pan, sprinkle a little flour over to season; add three ta blespoons bacon grease. Pare the potatoes and lay around roast and hash well as it cooks. THURSDAY. RREAKFAST: Stewed Peaches Porridge and Cream Country Breakfast Hash Hot Grits Rice Waffles Coffee DINNER: Vegetable Soup. Southern style Radishes Veal Stew with dumplings, Corn Pone Candied Yams Beet Tops Green Apples and Nut Salad Fresh Strawberry Gelatine Ginger Wafers Milk SUPPER: Sliced Fresh Peaches and Cream Smothered Chicken ami Rice Baked Stuffed Potatoes Graham Toast Tea RECIPES. VEAL STEW WITH DUMPLINGS.— Three pounds veal stew r meat; small amount butter; pie dough; three boiled eggs; one cup milk. Put the stew meat cut into squares on fire, with two quarts of water and salt and pepper. Let cook un til very tender. Chop the boiled eggs fine and add to pot, also the butter. Roll the pie crust thin and cut Into strings and put into pot and let cook until done. Serve in covered dish. SMOTHERED CHICKEN WITH RICE.—Cut spring chicken into quarter; place In small deep pan. Add salt and pepper and sprinkle a little flour over it. A little but ter and small amount of water and let cook slow In oven. Have boil ed rice ready to mould Into cups, and after you dish the chicken, place on platter and serve. BAKED STUFFED POTATOES.— After baking potatoes done, hollow- out and mash the potatoes and season with salt, pepper and but ter; place back and put into oven to brown. FRIDAY. BREAKFAST: Grape Fruit Grits with Cream Fried Salt Mackerel (corn meal) Mashed Browned Potatoes Corn Cakes Coffee DINNER: Clam Tea In Clips Cucumbers Baked Speckled Trout, Tomato Sauce Creamed Potatoes Hot Slaw Corn Muffins Lettuce and Egg Salad Green Apple Pie, farmer’s style Coffee SUPPER: P!«h Flake Halls, Cream Sauce Fried Potatoes Bread, Cakes and Preserves Coffee RECIPES. SALT MACKEREL, FRIED (CORN MEAL).—Soak mackerel over night and dry before frying. Beat one egg well and place mackerel in shal low dish and pour egg over. Sprin kle corn meal over and fry in very hot fat. Serve on platter with boil ed eggs, boiled potatoes and small piece of lemon. SATURDAY. BREAKFAST: Sliced Bananas Cream of Wheat and Cream Fried Salt Pork and Apples Lye Hominy Hot Biscuit Coffee DINNER: Beef Soup with Rice Sliced Onions Boiled. Ham Hock and Green Cabbage New Potatoes, Butter Sauce Georgia Eggbread Tomato and Pepper Salad Bread and Raisin Pudding Coffee SUPPER: Pork Chops, Brown Gravy Fried Sweet Potatoes Browned Grits and Eggs Hot Rolls Preserves Tea or Coffee R ECI PES. SALT PORK AND FRIED APPLES. —Slice salt pork and soak over night. Fry in pan brown and save grease to fry the apples after slic ing them, not too thin. Make a little brown gravy out of what grease you have left. SUNDAY. ✓ BREAKFAST: Cantaloupe Boiled Rice and Cream Breakfast Bacon Omelette with Cheese Southern Wheat Cakes Georgia Cane Syrup Coffee DINNER: Cream of New Asparagus Celery Tomato Pickle Radishes Fried Spring Chicken, country style Creamed Potatoes Baked New Corn Fried Young Okra Muffins Rice Croquettes Strawberries vegetable Salad Fresh Peach Ice Cream Lem on-layer Cake Cream Cheese and Jelly Coffee SUPPER: Chicken and Tomato Sandwiches Sliced Tomatoes Peach Ice Cream and Cake Iced Tea RECIPES. SPRING CHICKEN. COUNTRY STYLE.—Unloint chicken and dry on cloth. Salt, pepper and flour well and fry in hot fat (slow) Make brown gravy in pan with the fat that is left. SUGGESTIONS FOR THE AFTER NOON TEA. Fig and Nut Sandwiches Olive Relish Sandwiches Chicken and Egg Salad (Surprise} Wheat Wafers Strawberry 'Ice Cream and Whipped Cream Caramel Laver Cake Cheese Sticks Tea RECIPE9. FIG-NUT SANDWICH.—One small Jar fig preserves; pound Pecan meat: one large spoon butter. Pound the preserves Into a pulp and add the butter and chopped nuts (must be finely chopped). Mash Into a paste and spread on thin bread or butter-thin crack ers. OLIVE RELISH SANDWICH.—The olive relish can be bought at some grocery stores. Tf not convenient to buy prepared. I give yon a recipe- that Is easily prepared. One small bottle of stuffed olives; one tea spoon prepared mustard; two tea spoons mayonnaise. Chop the olives very fine and add the mustard and mayonnaise. Work into a paste and spread on square salt-tine crack ers or freshly toasted bread. CHTCKEN AND EGG SALAD (SUR PRISE)—Two stalks celery; six boiled eggs; the white meat of one boiled h^n: one dozen tomatoes; green neppers: one cup of Mayon naise. Have the cefery very cold so as to be crisp. Cut the meat or chicken into small squares and chop the eggs and celery about the same size as the chicken. Put into a bowl and add the mayonnaise, salt and pepper to taste. Take the toma toes or peppers and hollow and fill with salad, and put on lettuce leaf and serve. AHandsome Cornell Pennant For 15 Cents and the Pennant Coupon That Appears Below AUTHENTIC DESIGN AND COLORS Regulation Size—-12x30 Inches On Sale by the Following Newsdealers IN ATLANTA Hjfr' JACKSON-WESSEL DRUG CO., Marietta and Broad Streets, MARSHALL PHARMACY, Peachtree and Ivy Streets. PALMER BRANCH, 389 Peachtree Street. CRUICKSHANK CIGAR CO., Peachtree and Pryor Streets. GEORGIAN TERRACE CIGAR CO., Georgian Terrace. - HARBOUR’S SMOKE HOUSE, 41 North Pryor Street, WEINBERGER BROS. CIGAR STORE, Alabama and Pryor Streets. BROWN & ALLEN, Alabama and Whitehall Streets. . . . HAMES DRUG CO., 380 Whitehall Street. ARAGON HOTEL NEWS STAND. GUNTER-WATKINS DRUG CO., Peachtree and Walton Streets. MEDLOCK PHARMACY, Lee and Gordon Streets. WEST END PHARMACY, Lee and Gordon Streets. JOHNSON SODA CO., 441 Whitehall Street. WHITEHALL ICE CREAM CO., 284 Whitehall Street. T. J. STEWART, Cooper and Whitehall Streets. GREATER ATLANTA SODA CO., 209 Peachtree Street. ADAMS & WISE DRUG STORE, Peachtree and Linden Streets. TAYLOR BROS. DRUG CO., Peachtree and Tenth Streets. TAYLOR BROS. DRUG CO., West Peachtree and Howard Streets. CRYSTAL SODA CO., Luckie and Broad Streets. ELKIN DRUG CO., Peachtree and Marietta Streets. JACOBS’ PHARMACY, Alabama and Whitehall Streets. •Vft Out-of- Town Dealers Out-of-Town Price, 18c and the Pennant Coupon. BENNETT BROS., 1409 Newcastle Street, Brunswick, Ga. JOE N. BURNETT, 413-A King Street, Charleston, S. C. REX VINING, Dalton, Ga. ORA LYONS, Griffin, Ga. THE GEORGIAN CAFE, East Clayton' Street, Athens, Ga. M. & W. CIGAR CO., East Clayton Street, Athens, Ga. COLLEGE CAFE, Broad and College Streets, Athens, Ga. ORR DRUG CO., East Clayton Street, Athens, Ga. BOSTON CAFE, North College Avenue, Athens, Ga. SUNDAY AMERICAN BRANCH OFFICE, 165 East Clayton Street, Athens, Ga. ROME BOOK STORE CO., Rome, Ga. CHEROKEE NEWS STAND, Rome, Ga. H. K. EVERETT, Calhoun, Ga. J. D. BRADFORD, Sumter, S. C. If your newsdealer can not supply you, write to us. We send pennants anywhere for 1 8 cents and the Pennant Coupon. A limited supply of the following pennants is now in stock: Harvard Georgia Tech Yale Georgia University Princeton Auburn CLIP THE COUPON AND START YOUR PENNANT COLLECTION NOW THIS COUPON entitles the holder to a handsome Wool-Felt College Pennant at the Special Reduced Price of 15 Cents when presented to any Atlanta newsdealer or at the offices of 20 East Alabama Street 35 Peachtree Street Three cents extra if sent by mail or redeemed by out-of-town news dealers or agents SPECIAL—On Sunday, June 1, and Sunday, June 8, handsome Masonic and Elk Pennants will be offered in the order named. This will afford an unusual chance to obtain fraternal emblems at a previously unheard-of-price. Watch for the Pennant Coupons in the Sunday American of these dates. 20 East Alabama St. ATLANTA 35 Peachtree St.