Chapter IV: Part 4

Water is necessary as a carrier and regulator. It aids digestion, removes waste, and keeps the temperature normal.

Balanced Rations

A general balance of food should be maintained in each day’s diet: 1/5th meat or meat alternatives, 1/5th fat, and 3/5ths carbohydrates, with a serving of fruits and vegetables and plenty of liquid, completes the necessary variety.

WHERE THE CALORIE COMES IN

Before assimilation, the food we eat must be oxidized or burned. The heat resulting from this oxidation is measured in terms of calories, or heat units.

While the number of calories supplied by the diet is important, the proper balance as to the classification of the food is of prime importance. We cannot build up the diet on calorie values alone without consideration of the food elements.

Rubner’s Chart of Calorie Requirements

Man at light work 2500 to 2800 Calories per day
Man at moderate work 3000 to 3500 “ “ “
Man at very hard work 4000 to 5000 “ “ “
Woman at light work 1800 to 2400 “ “ “
Woman at moderate work 2400 to 2800 “ “ “
Child from two to six 1200 to 1800 “ “ “
Child from six to fifteen 1800 to 2500 “ “ “
Aged Man 1800 to 2000 “ “ “
Aged Woman 1600 to 1800 “ “ “

(The above is computed on persons of average weights.)

PROTECTIVE FOODS

The responsibility for the correct development of a family rests more and more surely at the door of the one who plans and cooks the meals for that family.

Nutrition experts are continually making careful tests and giving us valuable information through the newspapers and women’s national publications. With such easy access to the fundamentals of correct eating, it comes close to criminal negligence for a mother to feed her family improperly; the present percentage of under-nourished children is appalling, and many of these are in the homes of the well-to-do.

The most important “food finding” of the year has been the information given the public regarding Protective Foods, sometimes called dietetic ferments or the foods rich in the vitamines that promote growth and those rich in the vitamines that protect one from deficiency diseases such as scurvy, beriberi, pellagra and less dangerous skin diseases.

Milk and its products, butter and cheese, are foremost growth promotors. In this class comes also the yolk of eggs, glandular meats, and grains with the living germ still intact. Leafy vegetables, such as spinach, lettuce, cabbage, chard, cauliflower, kale, all greens, water cress, onions, string beans, and a few others are classed with protective foods.

While Professor McCullom does not yet definitely list the tomato under protective foods, it is found to have valuable protective qualities, often being substituted for orange juice in preventing scurvy in baby feeding. The protective substance of the tomato is not easily destroyed.

Experiments are continually being completed which add new foods to this important group.

_Armour’s Veribest Evaporated Milk is a staple for the
completely appointed pantry shelf_

GENERAL HOUSEHOLD APPLIANCES

1—General Kitchen Equipment

Stove
Ice chest
Kitchen cabinet
Kitchen table
Recipe file
Teakettle
Kitchen scales
Coffee grinder
Bread board
Chopping bowl and knife
Pancake turner
Waffle iron
Egg beater
Cream whip
Flour bin
Spice boxes
Match holder
Skewers
Spatula
Jar labels
Strainers
Skimmer
Trays
Grater
Nutmeg grater
Kitchen spoons
Kitchen knives and forks
Garbage pail
Waste basket

2—For Cleaning Purposes

Dish pan
Rinsing pan
Tea towels
Dishcloths
Glass towels
Scraper
Crumb tray
Dust mop
Wet mop
Scrubbing pail, wringer attachment
Broom
Dustpan
Radiator brushes
Window cleaner
Chamois
Sink brush
Dust cloth
Oil mop
Silver cleaner

3—Laundry Equipment

Electric washing machine
Electric wringer
“ iron or set of irons
Set of tubs, wooden or galvanized iron
Clothes stick
Clothes mangle
Ironing board
Clothes rack
Boiler
Clothes sprinkler
Patent clothesline
Clothespins
Clothespin bag or apron
Clothes hamper
Clothes basket
Bottle bluing
Starch
High-grade laundry soap
Ammonia
Beeswax
Borax

Meat Cookery

TO PREPARE LESS EXPENSIVE CUTS OF MEATS

Fireless cooker
Pressure cooker
Self basting roaster
Meat chopper
Chafing dish
Double boiler
Casseroles
Baking pan
_Pyrex_, _square_, _oblong_, _oval_
_Aluminum_, _square_
_Tin_, _various sizes and shapes_
Scoring knife
Meat plank
Meat saw
Soup kettle
Vegetable cutters

TO PREPARE PRIME MEATS

Grill
Iron griddle
Self basting roaster
Broiler

TO MAKE TASTY LEFT-OVER DISHES

Casserole
Deep frying kettle
Griddle
Ramekins
Deep fat frying equipment
_Dutch Kettle_
_Long Fork_
_Wire Basket_
_Skimmer_

Fish Cookery

Skillet
Fish mould
Fish plank
Colander
Chafing dish
Casserole
Baking dish

Vegetable Cookery

HOT VEGETABLES

Vegetable brush
Colander
Nest of stew pans
_One 1 pt. capacity_
_Two 1 qt. capacity_
_Three 2 qt. capacity_
_Two 3 qt. capacity_
Paring knives, aluminum, wooden, square handled
Cabbage shredder
Chopping bowl and knife
Set of fancy vegetable cutters
Potato ricer
Potato masher
Baking dishes
_1 square_
_1 oval_
_1 oblong_
Steamer

Salad Materials

Salad bag
Wire basket or colander
Salad moulds
Mayonnaise mixer

Desserts

PASTRY, CAKES, PIES, ETC.

Nest of 6 mixing bowls
Extra flour sifter
Measuring cup
Rolling pin
Bread board
Marble slab
Cutters
_1—Doughnut_
_2—Biscuit_
_3—Fancy cake and cooky cutters_
Wire whisk
Dover egg beater
Spatula
Cake racks
Russian tins or sheets
Muffin tins
Pie tins
Cake tins
_Oblong_, _round_, _square_
Holed cake tins
Patty tins
Pastry tube

PUDDINGS, ICES, SAUCES, ETC.

Moulds
Ice cream freezer
Double boiler
Wire whisk
Dover egg beater
Cream whipper
12 Individual pudding moulds
Stew pan
Lemon squeezer

Breads

Bread mixer
Bread tin
Bread pan, 4 qt. capacity

_Properly arranged equipment and an Armour Pantry
practically eliminate kitchen drudgery_

TIME TABLES WEIGHTS AND MEASURES

Accurate measuring of materials, heat and time are primary factors in successful cooking. Every kitchen should have a weighing scale and a measuring cup.

TABLE OF WEIGHTS AND MEASURES

3 teaspoons 1 tablespoon
16 tablespoons 1 cup
2 “ butter 1 oz.
4 “ flour 1 “
1 square Baker’s chocolate 1 “
⅓ cup chopped almonds 1 “
2 cups 1 pint
4 “ flour 1 lb.
2⅔ “ corn meal 1 “
2 “ gran. sugar 1 “
2⅔ “ brown sugar 1 “
2¾ “ powdered sugar 1 “
4¾ “ rolled oats 1 “
2 “ finely chopped meat 1 “

LIST OF EQUIVALENTS IN MEASURE

c.—cup
tbsp.—tablespoon
tsp.—teaspoon

4 saltspoonfuls = 1 teaspoonful
4 teaspoonfuls dry = 1 tablespoonful dry
3 tsp. liquid = 1 tablespoonful liquid
16 tablespoonfuls = 1 cupful dry ingredients
12 tablespoonfuls = 1 cupful wet ingredients
2 cupfuls = 1 pint
2 pints = 1 quart
4 quarts = 1 gallon
8 quarts = 1 peck

LIST OF EQUIVALENTS IN FOODS

1 lb. cornstarch = 3 cups—2 tbsp.
1 lb. butter = 2 “ —2 tbsp.
1 lb. lard = 2 “ —2 tbsp.
1 lb. bran = 9 “ —2 tbsp.
1 lb. rice = 2 “ —½ tbsp.
1 lb. rye flour = 3⅞ “
1 lb. pastry flour = 4 cups
1 lb. bread flour = 4 “
1 lb. confectioner’s sugar = 2⅞ “
1 lb. light brown sugar = 2¾ “
1 lb. pulverized coffee = 5½ “
1 lb. graham flour = 3¾ “
1 lb. entire wheat flour = 3½ cupfuls plus 1 tablespoonful
1 lb. granulated corn meal = 3 “ “ 1 “
1 lb. granulated sugar = 2 “

Abbreviations Generally Used

c.—cup.
tsp.—teaspoon.
tbsp.—tablespoon.

TIME AND TEMPERATURE

It will not be long before thermometers will be generally used as kitchen appliances. Until then we must show how we may know when a food is cooked, instead of stating the exact number of minutes required. It is better in most cases to subject foods to a moderate heat for a long time, than to intense heat for a shorter period. The shape and size of the article to be cooked and the variety and age of fruit or vegetables must be considered.

STANDARDIZED OVEN TEMPERATURES

Temperatures used in class work in Columbia University

SLOW MODERATE HOT OR QUICK VERY HOT

250°-350° 350°-400° 400°-425° 425°-500°

Custards Bread Biscuits Roast Meat
Meringues Cakes Cookies Roast Poultry
Pastry Pastry, Tarts
Rolls Puff Paste

TIME TABLE FOR BAKING

Biscuits, baking powder 15 minutes
Bread (1 lb. loaf) white 60 “
Bread (1 lb. loaf) graham 40 “
Rolls or biscuits (raised) 20 “
Gems or muffins 30 “
Corn bread (thin) 20 “
Corn bread (thick) 35 “
Sponge cake 45 to 60 “
Layer “ 20 to 30 “
Loaf cake 40 to 60 “
Pound “ 1¼ to 2 hours
Indian or plum pudding 2 to 3 “

FRYING

Muffins, fritters, doughnuts 3 to 5 minutes
Croquettes and fish balls 1 “
Potatoes, cut thick 10 “
Breaded chops 5 to 8 “
Fillet of fish 5 to 10 “
Small fish 5 “

TIME TABLE FOR BROILING

Steak (1 inch thick) 10 to 12 min.
Steak (2 in. thick) 15 to 20 “
Pork chops (cook slow) 30 to 40 “
Mutton chops 7 to 10 “
Fish 15 to 20 “

TIME TABLE FOR ROASTING

Beef roast (rare) 15 min. to warm through 12 min. per lb.
Beef roast (well done) “ “ “ “ “ 15 “ “ “
Mutton leg “ “ “ “ “ 10 to 15 min. per lb.
Mutton shoulder “ “ “ “ “ 15 min. per lb.
Lamb roast “ “ “ “ “ 18 “ “ “
Veal roast “ “ “ “ “ 18 “ “ “
Pork roast “ “ “ “ “ 30 “ “ “
Chicken “ “ “ “ “ 15 to 18 min.
Goose “ “ “ “ “ 18 min. per lb.
Duck “ “ “ “ “ 18 “ “ “
Turkey, large Roast in slow oven 4 to 5 hours
Turkey, small “ “ “ “ 3½ to 4 hours
Ham, medium weight Moderate oven 4 to 5 hours

_Your dealer will get the Armour Quality foods if you
demand them_

INDEX

BREADS
PAGE
Baking bread 39
Beaten biscuit, _recipe_ 40
Corn fritters, _recipe_ 40
Good bread, qualities of 39
Hominy bread, _recipe_ 39
How to judge bread 39
Points to remember in bread making 39
References regarding bread 39
Rolled oats bread, _recipe_ 39
Southern egg bread, _recipe_ 40

CEREALS
Cold cooked cereals 38
How to serve cereals 38
Table for cooking cereals 38
Use of cereals in the diet 38

CHARTS AND TABLES
Balanced rations, food classification for 27
Beef, dishes, cuts, and ways to use 12
Beef, retail cuts, food value, cost, cooking, uses 7
Beef, standard retail cuts (illustrated) 8
Beef and veal, extra portions, food value, cost, uses 15
Cakes, recipes for making 36
Calorie requirements 44
Cereals, table for cooking 38
Cheese, how to use 34
Chicken, ways of serving 13
Cook books, popular list of 28
Cream sauces, foundation recipes for 31
Dependable products, list of Armour’s 26
Eggs, uses and ways of cooking 34
Eggs, ways to serve 18
Family budget, example for apportionment 5
Family budget, form for 6
Fats, chemical composition of Armour’s 22
Fats, smoking point, calories, how to use 22
Foods, list of equivalents in 46
Fruits to serve with meats 23
Ham and bacon, ways to serve 16-17
Household equipment 45
Lamb and mutton, extra portions, food value, cost, uses 15
Lamb dishes, variety and cuts for same 14
Lamb, retail cuts, food value, cost, cooking, uses 9
Measures, list of equivalents in 46
Menus for unexpected demands 27
Oven temperatures 46
Pantry supplies 27
Pork dishes, variety of, and cuts for same 14
Pork, extra portions, food value, cost, cooking, uses 15
Pork, retail cuts, food value, cost, cooking, uses 9
Sauces and garnishes for various cuts of beef 12-40
Sausages, varieties of 19-20
Time for baking, broiling, frying, roasting 46
Veal, retail cuts, food value, cost cooking, uses 9
Vegetables to serve with meals 23
Weights and measures 46

DAIRY PRODUCTS
Butter in cold storage 10
Cheese, how to cook and keep 34
Cheese, how to use, cooked and uncooked 18
Cheese sauce, _recipe_ 34
Cheese soufflé, _recipe_ 34
Dairy products, list of Armour’s 26
Milk as a food 17
Milk, evaporated 17
Milk, evaporated, uses of 17

DIET
Balanced diet chart 27
Calories 44
Children, food for 42
Elements of foods 44
Food in the home, care of 42

EGGS
Eggs in cold storage 10
Eggs, how to preserve 34
Eggs, uses of 34
Eggs, value in the diet 18
Eggs, ways to serve 18
Eggs, ways of cooking, time required to digest 34

FATS
Chemical composition of Armour Fats 22
Clarifying fats 22
Fats, how to use (chart) 22
Fats, use of drippings 22
Foods that soak fats 22
Salad oils in cooking 22
Shortenings and frying mediums, list of Armour’s 26
Test for frying fats 22

FISH
Cream sauces 31
Creole sauce, _recipe_ 40
Fish in the menu 14

FRUITS
Canned fruits 38
Fresh fruits, serving 38
Fruits to serve with various meats 23
Fruits, value in diet 23

HOUSEHOLD EQUIPMENT
Bread making equipment 45
Cleaning purposes equipment 45
Dessert making equipment 45
Fish cooking equipment 45
General kitchen equipment 45
Meat cookery equipment 45
Popular cook books 28
Salad making equipment 45
Sundry equipment 45
Vegetable cooking equipment 45

LEFT-OVERS
Uses of left-overs 39
Ways of serving left-over fowl 32

MEATS
Bacon, how to select 16
Bacon, ways to serve 16
Beef extract 20
Beef sauces and garnishes 12
Beef, ways to serve 12
Boiling meats 29
Braising meats 29
Broiling meats 29
Canned meats, list of Armour’s 26
Creole sauce, _recipe_ 40
Deep frying of meats 29
Fresh meats, how to select 11
Gov’t inspection of meats 10
Ham and bacon sauces 17
Ham, baked, _recipe_ 30
Ham, baked, ways to serve 16
Ham, boiled, ways to serve 16
Ham, how to select 16
Hungarian Goulash, _recipe_ 31
Jellied loaves 20
Loaf meats, list of Armour’s 20-26
Luncheon meats, list of Armour’s 20-26
Pan broiling meats 29
Pot roast of beef with spaghetti, _recipe_ 30
Pot roasting meats 29
Roast chuck, _recipe_ 30
Roast shoulder of mutton, _recipe_ 30
Roasting and baking meats 29
Rolled flank steak, _recipe_ 30
Sauces and gravy for meats, _recipes_ 31
Sautéing meats 29
Smoked meats, list of Armour’s 26
Steak, rump, planked, _recipe_ 31
Steak, sirloin, broiled, _recipe_ 31
Stewing meats 29

MENUS
Christmas dinner 40
For unexpected demands 27
Southern dishes 40
Thanksgiving dinner 40

MINCE MEAT
Food value of mince meat 23
List of Armour’s mince meat 26
Variety of uses of mince meat 23

PANTRY SUPPLIES
Cereals and flour 27
Condiments and seasonings 27
Flavoring extracts and baking powder 27
Fruits, canned 27
Miscellaneous articles 27
Plum pudding (Veribest) 26
Products easily served 27
Quality products for the pantry shelf (illustrated) 24-25
Sea Foods, canned 27
Soups, canned 27
Spreads, shortenings and frying mediums 27
Vegetables, canned 27
Vegetables, fresh 27

POULTRY
Chicken, smothered, _recipe_ 40
Chicken, ways to serve 13
Fowl, preparation of 32
Fowl, pressure cooking of 32
Fowl, roasting, stewing, broiling, frying and dressing 32
Fowl, serving left-over 32
Poultry in cold storage 10
Poultry, how to select 13-32
Poultry, how to thaw frozen 13
Poultry, list of Armour’s 26
Poultry, U. S. Dept. of Ag. bulletins 13

SALADS
Care of materials 33
Cheese salad dressing, _recipe_ 33
Dressings, boiled, cheese, French, mayonnaise, Russian,
Thousand Island, whipped cream, _recipes_ 33
Fish salad, _recipe_ 33
Fruit salad, _recipe_ 33
Lettuce salad, _recipe_ 33
Vegetable salad, _recipe_ 33
When to serve salads 33

SANDWICHES
Brown bread sandwich, _recipe_ 41
Graham bread sandwich, _recipe_ 41
Nut bread sandwich, _recipe_ 41
Raisin bread sandwich, _recipe_ 41
Rye bread sandwich, _recipe_ 41
Sandwiches, how to prepare 41
White bread sandwich, _recipe_ 41
Whole wheat bread sandwich, _recipe_ 41

SAUCES
Varieties of 12-17, 31-34

SAUSAGES
Sausage, dry, how to serve 19
Sausages, dry, smoked and unsmoked, list of Armour’s 26
Sausages, fresh and smoked, list of Armour’s 26
Sausage, pork, fresh, how to serve 19
Sausage, smoked, how to serve 19
Sausages, varieties of 20

SOUPS
Soups, canned 28
Soups, preparing 28

SPREADS
Butter as a spread 21
Nut margarine as a spread 21
Oleomargarine as a spread 21
Peanut butter as a spread 21
Peanut butter, list of Armour’s 26
Peanut butter, uses of 18
Spreads, list of Armour’s 26
Spreads, proper fat for every cookery use 21

TABLE SERVICE
Care of the table 43
Russian, English and mixed service 43
Standard rules 43

VEGETABLES
Asparagus, baked with cheese, _recipe_ 35
Beans, value in the diet 18
Boiling, steaming and baking vegetables 35
Candied sweet potatoes, _recipe_ 35
Cream sauces 31
Creole sauce, _recipe_ 40
Garnishes of vegetables 35
Vegetables, composition of 23
Vegetables, selection of 35
Vegetables to serve with various meats 23
Ways of serving vegetables 35

_If your dealer does not have Armour Products please
send us his name_

_Armour’s Oval Label Products open the way to better
living_

* * * * *

Transcriber’s Notes:

Obvious punctuation errors repaired. Consistent unusual spellings were retained such as “Peperoni” and “vitamines.”

Page 16, “Amercan” changed to “American” (foods in the American)

Page 17, “effected” changed to “affected” (affected by the process)

Page 25, “knobloch” changed to “knoblach” (Garlic or Knoblach Sausage)

Page 39, “by” removed from italics to match rest of text’s usage (in Making and Judging Bread by)