Part 50

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=Chocolate Souffle.=—Two tablespoons flour; two tablespoons butter; three quarters cup of milk; one third cup of sugar: two tablespoons hot water. Melt the butter, add the flour and stir well. Pour the milk in gradually and cook until well boiled. Add the melted chocolate, to which the sugar and hot water have been added. Beat in the yolks and fold in the whites of the eggs. Bake twenty-five minutes.

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=Farina Souffle.=—Cook the farina (four tablespoons) in a pint of boiling water. Stir this with the egg-yolks, add sugar or salt, and later fold in the egg-whites, flavor, and set away to cool.

The following tables are from “Food and Dietetics,” (Norton), published by the American School of Home Economics, Chicago. They are used in a number of schools of Domestic Science and in Dietetic kitchens in hospitals.

These tables are exceptionally valuable in compiling diets in various combinations. One readily determines the number of grams in various servings of different foods. For example—a small serving of beef (round), containing some fat, weighs 36 grams; forty per cent; 14.4 grams, is protein, and sixty per cent, 21.6 grams, is fat, (no carbohydrates). One ordinary thick slice of white, home made bread weighs 38 grams; thirteen per cent, 4.94 grams, is protein, six per cent 2.28 grams is fat and eighty-one per cent, 30.78 grams, is carbohydrate.

One can readily make up the proportions of proteins, carbohydrates and fats required by the average individual suggested on pages 217-218 from various combinations of foods. Each individual may make this study for himself to know whether his system is receiving too much in quantity, or too large a proportion of proteins or of carbohydrates or of fats.

TABLE OF 100 FOOD UNITS

===================================================================== “Portion” Containing Wt. of Name of Food 100 Food 100 Per cent of Units Calories Carbo- (approx.) Grams Oz. Proteid Fat hydrate —————————————————————————————————————————————————————————————————————

COOKED MEATS

Beef, r’nd, boiled (fat) Small serving 36 1.3 40 60 00 Beef, r’d, boiled (lean) Large serving 62 2.2 90 10 00 Beef, r’d, boiled (med.) Small serving 44 1.6 60 40 00 Beef, 5th rib, roasted Half serving 18.5 .65 12 88 00 Beef, 5th rib, roasted Very small s’v’g 25 .88 18 82 00 Beef, ribs boiled Small serving 30 1.1 27 73 00 Calves foot jelly 112 4.0 19 00 81 Chicken, canned One thin slice 27 .96 23 77 00 Lamb chops, boiled, av One small shop 27 .96 24 76 00 Lamb, leg, roasted Ord. serving. 50 1.8 40 60 00 Mutton, leg, boiled Large serving 34 1.2 35 65 00 Pork, ham, boiled (fat) Small serving 20.5 .73 14 86 00 Pork, ham, boiled Ord. serving 32.5 1.1 28 72 00 Pork, ham, r’st’d, (fat) Small serving 27 .96 19 81 00 Pork, ham, r’st’d, (lean) Small serving 34 1.2 33 67 00 Turkey, as pur., canned Small serving 28 .99 23 77 00 Veal, leg, boiled Large serving 67.5 2.4 73 27 00

VEGETABLES

Artichokes, av. canned 430 15 14 0 86 Asparagus, av. canned 540 19 33 5 62 Asparagus, av. cooked 206 7.19 18 63 19 Beans, baked, canned Small side dish 75 2.66 21 18 61 Beans, Lima, canned Large side dish 126 4.44 21 4 75 Beans, string, cooked Five servings 480 16.66 15 48 37 Beets edible portion, cooked Three servings 245 8.7 2 23 75 Cabbage, edible portion 310 11 20 8 72 Carrots, cooked Two servings 164 5.81 10 34 56 Cauliflower, as purchased 312 11 23 15 62 Celery, edible portion 540 19 24 5 71 Corn, sweet, cooked One side dish 99 3.5 13 10 77 Cucumbers, edible pt 565 20 18 10 72 Egg plant, edible pt 350 12 17 10 73 Lentils, cooked 89 3.15 27 1 72 Lettuce, edible pt. 505 13 25 14 61 Mushrooms, as purchased 215 7.6 31 8 61 Onions, fresh, edible pt. 200 7.1 13 5 82 Onions, cooked 2 large s’v’gs. 240 8.4 12 40 48 Parsnips, cooked 163 5.84 10 34 56 Peas, green, canned Two servings 178 6.3 25 3 72 Peas, green, cooked One serving 85 3 23 27 50 Potatoes, baked One good sized 86 3.05 11 1 88 Potatoes, boiled One large sized 102 3.62 11 1 88 Potatoes, mashed (creamed) One serving 89 3.14 10 25 65 Potatoes, chips One-half s’v’g. 17 .6 4 63 33 Potatoes, sweet, cooked Half av. potato 49 1.7 6 9 85 Pumpkins, edible pt. 380 13 15 4 81 Radishes, as purchased 480 17 18 3 79 Rhubarb, edible, pt. 430 15 10 27 63 Spinach, cooked Two ord. s’v’g. 174 6.1 15 66 19 Squash, edible pt. 210 7.4 12 10 78 Succotash, canned Ord. serving 100 3.5 15 9 67 Tomatoes, fresh as purchased Four av. 430 15 15 16 69 Tomatoes, canned 43 15.2 21 7 72 Turnips, edible pt. 2 large s’v’gs. 246 8.7 18 4 83 Vegetable oysters 273 9.62 10 51 39

FRUITS (DRIED)

Apples, as purchased 34 1.2 3 7 90 Apricots, as purchased 35 1.24 7 3 90 Dates, edible portion Three large 28 .99 2 7 91 Dates, as purchased 31 1.1 2 7 91 Figs, edible portion One large 31 1.1 5 0 95 Prunes, edible portion Three large 32 1.14 3 0 97 Prunes, as purchased 38 1.35 3 0 97 Raisins, edible portion 28 1. 3 9 88 Raisins, as purchased 31 1.1 3 9 88

FRUITS (FRESH OR COOKED)

Apples, as purchased Two apples 206 7.3 3 7 90 Apples, baked 94 3.3 2 5 93 Apples, sauce Ord. serving 111 3.9 2 5 93 Apricots, cooked Large serving 131 4.61 6 0 94 Bananas, edible pt. One large 100 3.5 5 5 90 Blackberries 170 5.9 9 16 75 Blueberries 128 4.6 3 8 89 Blueberries, canned 165 5.8 4 9 87 Cantaloupe Half or. serv’g. 243 8.6 6 0 94 Cherries, edible portion 124 4.4 5 10 85 Cranberries, as purchased 210 7.5 3 12 85 Grapes, as purchased av. 136 4.8 5 15 80 Grape fruit 215 7.57 7 4 89 Grape juice Small glass 120 4.2 0 0 100 Gooseberries 261 9.2 5 0 95 Lemons 215 7.57 9 14 77 Lemon juice 246 8.77 0 0 100 Nectarines 147 5.18 4 0 96 Olives, ripe About seven 37 1.31 2 91 7 Oranges, as purchased, av. One very large 270 9.4 6 3 91 Oranges, juice Large glass 188 6.62 0 0 100 Peaches, as purchased av. Three ordinary 290 10. 7 2 91 Peaches, sauce Ord. serving 136 4.78 4 2 94 Peaches, juice Ordinary glass 136 4.80 0 0 100 Pears One large pear 173 5.40 4 7 89 Pears, sauce 113 3.98 3 4 93 Pineapples, edible p’t’n, av. 226 8. 4 6 90 Raspberries, black 146 5.18 10 14 76 Raspberries, red 178 6.29 8 0 92 Strawberries, av. Two servings 260 9.1 10 15 75 Watermelon, av. 760 27. 6 6 88

DAIRY PRODUCTS

Butter Ordinary pat 12.5 .44 .5 99.5 00 Buttermilk 1½ glass 275 9.7 34 12 54 Cheese, Am., pale 1½ cubic in. 22 .77 25 73 2 Cheese, cottage 4 cubic in. 89 3.12 76 8 16 Cheese, full cream 1½ cubic in. 23 .82 25 73 2 Cheese, Neufchatel 1½ cubic in. 29.5 1.05 22 76 2 Cheese, Swiss 1½ cubic in. 23 .8 25 74 1 Cheese, pineapple 1½ cubic in. 20 .72 25 73 2 Cream ¼ ord. glass 49 1.7 5 86 9 Kumyss 188 6.7 21 37 42 Milk, condensed, sweetened 30 1.06 10 23 67 Milk, condensed, unsweet’d 59 2.05 24 50 26 Milk, skimmed 1½ glass 255 9.4 37 7 56 Milk, whole Small glass 140 4.9 19 52 29 Milk, human, 2nd week 162 5.7 11 47 42 Milk, human, 3rd month 171 6 7 46 47 Whey Two glasses 360 13 15 10 75

CAKES, PASTRY, PUDDINGS AND DESSERTS

Cake, chocolate layer Half ord. sq. pc. 28 .98 7 22 71 Cake, gingerbread Half ord. sq. pc. 27 .96 6 23 71 Cake, sponge Small piece 25 .89 7 25 68 Custard, caramel 71 2.51 19 10 71 Custard, milk Ordinary cup 122 4.29 26 56 18 Custard, tapioca Two-thirds ord. 69.5 2.45 9 12 79 Doughnuts Half a doughn’t 23 .8 6 45 49 Lady fingers Two 27 .95 10 12 78 Macaroons Four 23 .82 6 33 61 Pie, apple One-third piece 38 1.3 5 32 63 Pie, cream One-fourth piece 30 1.1 5 32 63 Pie, custard One-third piece 55 1.9 9 32 59 Pie, lemon One-third piece 38 1.35 6 36 58 Pie, mince One-fourth piece 35 1.2 8 38 54 Pie, squash One-third piece 55 1.9 10 42 48 Pudding, apple sago 81 3.02 6 3 91 Pudding, brown betty Half ord. s’v’g. 56.6 2. 7 12 81 Pudding, cream rice Very small s’v’g. 75 2.65 8 13 79 Pudding, Indian meal Half ord. ser’g. 56.6 2. 12 25 63 Pudding, apple tapioca Small serving 79 2.8 1 1 98 Tapioca, cooked Ord. serving 108 3.85 1 1 98

SWEETS AND PICKLES

Catsup, tomato, av. 170 6. 10 3 87 Candy, plain 26 .9 0 0 100 Candy, chocolate 30 1.1 1 4 95 Honey Four teasp’ns 30 1.05 1 0 99 Marmalade (orange) 28.3 1 .5 2.5 97 Molasses, cane 35 1.2 .5 0 99.5 Olives, green, edible portion Five to seven 32 1.1 1 84 15 Olives, ripe, edible portion Five to seven 38 1.3 2 91 7 Pickles, mixed 415 14.6 18 15 67 Sugar, granulated Three heaping tsp. or 1½ lumps 24 .86 0 0 100 Sugar, maple Four teaspoons 29 1.03 0 0 100 Syrup, maple Four teaspoons 35 1.2 0 0 100

NUTS, EDIBLE PORTION

Almonds, av. Eight to 15 15 .53 13 77 10 Beechnuts 14.8 .52 13 79 8 Brazil nuts Three ord. size 14 .49 10 86 4 Butternuts 14 .50 16 82 2 Cocoanuts 16 .57 4 77 19 Chestnuts, fresh, av. 40 1.4 10 20 70 Filberts, av. Ten nuts 14 .48 9 84 7 Hickory nuts 13 .47 9 85 6 Peanuts, av. Thirteen double 18 .62 20 63 17 Pecans, polished About eight 13 .46 6 87 7 Pine nuts, (pignolias) About eighty 16 .56 22 74 4 Walnuts, California About six 14 .48 10 83 7

CEREALS

Bread, brown, average Ord. thick slice 43 1.5 9 7 84 Bread, corn (johnnycake) av. Small square 38 1.3 12 16 72 Bread, white, home made Ord. thick slice 38 1.3 13 6 81 Cookies, sugar Two 24 .83 7 22 71 Corn flakes, toasted Ord. cer. dish f’l. 27 .97 11 1 88 Corn meal, granular, av. 2½ level tbsp. 27 .96 10 5 85 Corn meal, unbolted, av. Three tbsp. 26 .92 9 11 80 Crackers, graham Two crackers 23 .82 9.5 20.5 70 Crackers, oatmeal Two crackers 23 .81 11 24 65 Crackers, soda 3½ “Uneedas” 24 .83 9.4 20 70.6 Hominy, cooked Large serving 120 4.2 11 2 87 Macaroni, av. 27 .96 15 2 83 Macaroni, cooked Ord. serving 110 3.85 14 15 71 Oatmeal, boiled 1½ serving 159 5.6 18 7 75 Popcorn 24 .86 11 11 78 Rice, uncooked 28 .98 9 1 90 Rice, boiled Ord. cereal dish 87 3.1 10 1 89 Rice, flakes Ord. cereal dish 27 .94 8 1 91 Rolls, Vienna, av. One large roll 35 1.2 12 7 81 Shredded wheat One biscuit 27 .94 13 4.5 82.5 Spaghetti, average 28 .97 12 1 87 Wafers, vanilla Four 24 .84 8 13 71 Wheat, flour, e’t’e w’h’t, av. Four tbsp. 27 .96 15 5 80 Wheat, flour, graham, av. 4½ tbsp. 27 .96 15 5 80 Wheat, flour, patent, family and straight grade spring wheat, av. Four tbsp. 27 .97 12 3 85 Zwieback Size of thick slice of bread 23 .81 9 21 70

MISCELLANEOUS