Part 1

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FAMILY FARE food management and recipes

U.S. DEPARTMENT OF AGRICULTURE · HOME AND GARDEN BULLETIN NO. 1

CONTENTS

Page

Nutrition ... food at work for you 2 A guide to eat by 2 How to use the guide 3 Maintaining desirable weight 6 Tips on meal planning 6 Servings and pounds 7 Meat, poultry, and fish 7 Vegetables and fruits 7 Smart buying 8 Meat 8 Poultry 9 Fish 10 Eggs 11 Fresh fruits and vegetables 11 Canned and frozen foods 14 Wise storing 14 Meat, poultry, and fish 14 Eggs 14 Fresh fruits and vegetables 14 Fats and oils 15 Canned, frozen, and dried foods 15 Ingredients and measurements 16 About ingredients 16 Measuring foods 16 Main dishes 18 Meat 18 Poultry 26 Fish 32 Eggs, cheese, and dry beans 36 Vegetables 42 Fresh vegetables 42 Frozen and canned vegetables 42 Serving boiled vegetables 43 Salads and salad dressings 49 Tips on salad making 49 Tips on dressings 49 Salad go-togethers 49 Soups 54 Sauces and gravies 57 White sauce 57 Gravy 57 Breads and sandwiches 59 Hot breads 59 Sandwiches 62 Desserts 64 Ways to use leftovers 74 Cooking terms 76 Index to recipes 78

_Prepared by_

Human Nutrition Research Division and Consumer and Food Economics Research Division Agricultural Research Service

Acknowledgment is made to Fish and Wildlife Service, U.S. Department of the Interior, for contributions to this publication.

Washington, D.C. Revised April 1968

For sale by the Superintendent of Documents, U.S. Government Printing Office Washington, D.C. 20402—Price 30 cents

FAMILY FARE

food management and recipes

[Illustration Styled chicken and food scale]

Whether you are just learning the skills of food management and good cooking or are an experienced hand in the kitchen, this booklet—prepared by USDA food and nutrition scientists—can serve you well.

It combines good eating and good nutrition. It packs the results of years of food and nutrition research into a ready handbook for everyday use. It tells how to get the nutrients you need from a variety of foods—then translates this knowledge into taste-tested recipes and well-balanced meals.

Feeding your family well takes less time and work than it used to. Today’s foods can have built-in convenience. Meals can be more varied because more food choices are available.

* * * * *

In this publication you’ll find—

• A daily food guide—a simple, workable presentation of the kinds and amounts of foods to have each day.

• Tips on meal planning.

• Helpful information on buying, storing, measuring, and using foods.

• A selection of recipes—main dishes, vegetables, salads, soups, sauces, breads, sandwiches, desserts—plus variations of some of these recipes.

• Menu suggestions.

• A list of cooking terms.

NUTRITION....

Food At Work For You

Nutrition is the food you eat and how the body uses it.

People differ in how much they want to know about nutrition, but everyone needs to know a few facts about food and health as a basis for selecting the foods to eat.

You need food to get energy for work and play, to move, to breathe, to keep the heart beating—just to be alive. Children and youths need energy from food for growth.

Food also provides a variety of substances—nutrients—that are essential for the building, the upkeep, and the repair of body tissues, and for the efficient functioning of the body.

Everyone needs the same nutrients throughout life but in different amounts. Proportionately greater amounts are required for the growth of a body than just for its upkeep. Boys and men need more energy and nutrients than girls and women. Large people need more than small people. Active people require more food energy than inactive ones. People recovering from illness need more than healthy people.

You and your family can get all the nutrients you need from foods, but no one food contains all the nutrients in the amounts required for growth and health. Only a variety of different kinds of foods will supply all you need.

A guide to eat by

Nutrition scientists have translated knowledge of the nutrient needs of people and the nutritive values of foods into an easy-to-use guide for food selection.

This Daily Food Guide, on pages 4 and 5, sorts foods into four groups on the basis of their similarity in nutrient content. Each of the broad food groups has a special contribution to make toward an adequate diet.

Here are some of the reasons different food groups are emphasized in the guide and the names of some of the nutrients these foods provide.

Meat, poultry, fish, and eggs from the _meat group_ and their alternates—dry beans, dry peas, and nuts—are valued for their protein. This is needed for the growth and repair of body tissues—muscle, organs, blood, skin, and hair. These foods also contribute iron and the B-vitamins—thiamine, riboflavin, and niacin.

Vegetables and fruits from the _vegetable-fruit group_ are valuable sources of vitamins and minerals. In the guide, this group is counted on to supply most of the vitamin C and a large share of the vitamin A value in the diet. Choices are directed toward the citrus fruits and some other foods that are among the better sources of vitamin C; and toward the dark-green and deep-yellow ones for vitamin A value.

Vitamin C is needed for healthy gums and body tissues. Vitamin A is important for growth, normal vision, and a healthy condition of the skin and other body surfaces.

Foods from the _milk group_ are relied on to meet most of the calcium needs for the day. Milk is the leading source of the mineral calcium, which is needed for bones and teeth.

Milk also provides protein, riboflavin, vitamin A, and many other nutrients. Cheese and ice cream also supply these nutrients, but in different proportions.

The _bread-cereal group_, with its whole-grain and enriched bread and other cereal products, furnishes important amounts of protein, iron, several of the B-vitamins, and food energy.

Fats, oils, sugars, and sweets are not emphasized in the guide because they are common in every diet. Some of the fats and oils provide certain of the vitamins, and some furnish essential fatty acids, but the chief nutritional contribution of these foods is energy value.

How to use the guide

Homemakers who follow the guide will find it flexible enough to use in choosing foods for families.

Food choices within the groups are wide enough to allow for a variety of everyday foods. Meals can be planned to include family favorites, foods in season, and foods to fit the family budget.

The size of servings can be suited to the needs of family members—small servings for children and for those wanting to lose weight; extra large servings (or seconds) for very active adults, teenagers, and those wanting to gain weight. Pregnant and nursing women also need more food.

Foods from the Daily Food Guide fit easily into a three-meals-a-day pattern of eating. Foods from each group often appear in each meal—but this isn’t essential. The important thing is that the suggested number of servings from each food group be included sometime during the day.

Many people want and need more food than the minimum servings suggested from the four food groups. To round out meals and satisfy appetites, you can include additional foods from the four groups as well as other foods not listed in these groups.

_A Daily Food Guide_

MEAT GROUP

_Foods Included_

Beef; veal; lamb; pork; variety meats, such as liver, heart, kidney.

Poultry and eggs.

Fish and shellfish.

As alternates—dry beans, dry peas, lentils, nuts, peanuts, peanut butter.

_Amounts Recommended_

Choose 2 or more servings every day.

Count as a serving: 2 to 3 ounces of lean cooked meat, poultry, or fish—all without bone; 2 eggs; 1 cup cooked dry beans, dry peas, or lentils; 4 tablespoons peanut butter.

VEGETABLE-FRUIT GROUP

_Foods Included_

All vegetables and fruits. This guide emphasizes those that are valuable as sources of vitamin C and vitamin A.

_Sources of Vitamin C_

_Good sources._—Grapefruit or grapefruit juice; orange or orange juice; cantaloup; guava; mango; papaya; raw strawberries; broccoli; brussels sprouts; green pepper; sweet red pepper.

_Fair sources._—Honeydew melon; lemon; tangerine or tangerine juice; watermelon; asparagus tips; raw cabbage; collards; garden cress; kale; kohlrabi; mustard greens; potatoes and sweetpotatoes cooked in the jacket; spinach; tomatoes or tomato juice; turnip greens.

_Sources of Vitamin A_

Dark-green and deep-yellow vegetables and a few fruits, namely: Apricots, broccoli, cantaloup, carrots, chard, collards, cress, kale, mango, persimmon, pumpkin, spinach, sweetpotatoes, turnip greens and other dark-green leaves, winter squash.

_Amounts Recommended_

Choose 4 or more servings every day, including:

1 serving of a good source of vitamin C or 2 servings of a fair source.

1 serving, at least every other day, of a good source of vitamin A. If the food chosen for vitamin C is also a good source of vitamin A, the additional serving of a vitamin A food may be omitted.

The remaining 1 to 3 or more servings may be of any vegetable or fruit, including those that are valuable for vitamin C and for vitamin A.

Count as 1 serving: ½ cup of vegetable or fruit; or a portion as ordinarily served, such as 1 medium apple, banana, orange, or potato, half a medium grapefruit or cantaloup, or the juice of 1 lemon.

MILK GROUP

_Foods Included_

Milk—fluid whole, evaporated, skim, dry, buttermilk.

Cheese—cottage; cream; Cheddar-type, natural or process.

Ice cream.

[Illustration: Dairy products]

_Amounts Recommended_

Some milk every day for everyone.

Recommended amounts are given below in terms of 8-ounce cups of whole fluid milk:

Children under 9 2 to 3 Children 9 to 12 3 or more Teen-agers 4 or more Adults 2 or more Pregnant women 3 or more Nursing mothers 4 or more

Part or all of the milk may be fluid skim milk, buttermilk, evaporated milk, or dry milk.

Cheese and ice cream may replace part of the milk. The amount of either it will take to replace a given amount of milk is figured on the basis of calcium content. Common portions of cheese and of ice cream and their milk equivalents in calcium are:

1-inch cube Cheddar-type cheese = ½ cup milk ½ cup cottage cheese = ⅓ cup milk 2 tablespoons cream cheese = 1 tablespoon milk ½ cup ice cream = ¼ cup milk

BREAD-CEREAL GROUP

_Foods Included_

All breads and cereals that are whole grain, enriched, or restored; _check labels to be sure_.

Specifically, this group includes: Breads; cooked cereals; ready-to-eat cereals; cornmeal; crackers; flour; grits; macaroni and spaghetti; noodles; rice; rolled oats; and quick breads and other baked goods if made with whole-grain or enriched flour. Bulgur and parboiled rice and wheat also may be included in this group.

[Illustration: Bread products]

_Amounts Recommended_

Choose 4 servings or more daily. Or, if no cereals are chosen, have an extra serving of breads or baked goods, which will make at least 5 servings from this group daily.

Count as 1 serving: 1 slice of bread; 1 ounce ready-to-eat cereal; ½ to ¾ cup cooked cereal, cornmeal, grits, macaroni, noodles, rice, or spaghetti.

OTHER FOODS

To round out meals and meet energy needs, almost everyone will use some foods not specified in the four food groups. Such foods include: unenriched, refined breads, cereals, flours; sugars; butter, margarine, other fats. These often are ingredients in a recipe or added to other foods during preparation or at the table.

Try to include some vegetable oil among the fats used.

Maintaining desirable weight

It is best to maintain desirable weight for one’s height at all ages, even during childhood. Here are two principles that you can use—

• Reduce food intake as you become less active. Exercise and activity use up energy—or calories. If you cut down activity but not food, you are providing more energy than the body needs. The excess is stored as fat.

• Reduce food intake as you—as an adult—get older. As adults grow older, less energy is needed to keep the body functioning.

To reduce food intake without shortchanging the body of essential nutrients, follow the pattern of choices suggested by the Daily Food Guide. Weight watchers need the same types of food for health as everyone else. Crash diets and food fads are not the answer and may be dangerous to health.

Cut down on food, but don’t cut out any important kinds of foods.

Snacks are counted as a part of the day’s total food. Sensible snacking can help meet nutritional needs, but indiscriminate eating between meals usually leads to more calories than are wanted, less of some nutrients than are needed.

Specific information on controlling weight is given in Home and Garden Bulletin 74, “Food and Your Weight.” It includes basic weight-control facts, suggestions for reducing or gaining weight, meals and menus, and calorie values of common foods.

Tips on meal planning

Keep these points in mind when you plan meals for your family:

• Include a variety of foods each day and from day to day. Introduce a new food from time to time.

• Vary flavors and textures. Contrast strong flavor with mild, sweet with sour. Combine crisp textures with smooth.

• Try to have some meat, poultry, fish, eggs, milk or cheese at each meal.

• Make a collection of nutritious recipes that the family enjoys and serve them often.

• Brighten food with color—a slice of red tomato, a sprig of dark greens, or other garnish.

• Combine different sizes and shapes of food in a meal, when possible.

Servings and Pounds

If you are a thrifty food shopper, you learn to buy the kinds and amounts of food that your family will use—with a minimum of waste. To avoid waste and to make the most of your food dollar, you also need to know how many servings you get from a market unit, such as 1 pound of fresh carrots or a 10-ounce package of frozen peaches.

Information in this section can help you decide how much to buy to feed your family.

The amount of meat, poultry, and fish to buy varies with the amount of bone, fat, and breading.

Meat, poultry, and fish

_Servings per pound_[1] =MEAT= Much bone or gristle 1 or 2 Medium amounts of bone 2 or 3 Little or no bone 3 or 4 =POULTRY (READY-TO-COOK)= Chicken 2 or 3 Turkey 2 or 3 Duck and goose 2 =FISH= Whole 1 or 2 Dressed or pan-dressed 2 or 3 Portions or steaks 3 Fillets 3 or 4

[1] Three ounces of cooked lean meat, poultry, or fish per serving.

Vegetables and fruits

For this table, a serving of vegetable is ½ cup cooked vegetable unless otherwise noted. A serving of fruit is ½ cup fruit; 1 medium apple, banana, peach, or pear; or 2 apricots or plums. A serving of cooked fresh or dried fruit is ½ cup fruit and liquid.

_Servings per pound_[2] =FRESH VEGETABLES= Asparagus 3 or 4 Beans, lima[2] 2 Beans, snap 5 or 6 Beets, diced[3] 3 or 4 Broccoli 3 or 4 Brussels sprouts 4 or 5 Cabbage: Raw, shredded 9 or 10 Cooked 4 or 5 Carrots: Raw, diced or shredded[3] 5 or 6 Cooked[3] 4 Cauliflower 3 Celery: Raw, chopped or diced 5 or 6 Cooked 4 Kale[4] 5 or 6 Okra 4 or 5 Onions, cooked 3 or 4 Parsnips[3] 4 Peas[5] 2 Potatoes 4 Spinach[6] 4 Squash, summer 3 or 4 Squash, winter 2 or 3 Sweetpotatoes 3 or 4 Tomatoes, raw, diced or sliced 4

[2] As purchased.

[3] Bought in pod.

[4] Bought without tops.

[5] Bought untrimmed.

[6] Bought prepackaged.

_Servings per package (9 or 10 oz.)_ =FROZEN VEGETABLES= Asparagus 2 or 3 Beans, lima 3 or 4 Beans, snap 3 or 4 Broccoli 3 Brussels sprouts 3 Cauliflower 3 Corn, whole kernel 3 Kale 2 or 3 Peas 3 Spinach 2 or 3

_Servings per can (1 lb.)_ =CANNED VEGETABLES= Most vegetables 3 or 4 Greens, such as kale or spinach 2 or 3

_Servings per pound_ =DRY VEGETABLES= Dry beans 11 Dry peas, lentils 10 or 11

_Servings per market unit_[7] =FRESH FRUIT= Apples } Bananas } Peaches } 3 or 4 per pound Pears } Plums }

Apricots } Cherries, sweet } 5 or 6 per pound Grapes, seedless }

Blueberries } Raspberries } 4 or 5 per pint Strawberries 8 or 9 per quart

[7] As purchased.

_Servings per package (10 or 12 oz.)_ =FROZEN FRUIT= Blueberries 3 or 4 Peaches 2 or 3 Raspberries 2 or 3 Strawberries 2 or 3

_Servings per can (1 lb.)_ =CANNED FRUIT= Served with liquid 4 Drained 2 or 3

_Servings per package (8 oz.)_ =DRIED FRUIT= Apples 8 Apricots 6 Mixed fruits 6 Peaches 7 Pears 4 Prunes 4 or 5

Smart Buying

Meat

Your best guides for selecting meat are the U.S. Department of Agriculture grades. Federally graded meats carry a purple grade stamp—a shield enclosing the letters “USDA” and the grade name. These stamps divide the wide range of meat quality into several groups.

Grade stamps appear on most retail beef, veal, calf, lamb, and mutton cuts. Pork is not usually graded. Some meat packers, wholesalers, and retailers use their own brand names to designate the quality levels of their products.

USDA Prime, the top grade, is used largely by hotels and restaurants. USDA Choice and USDA Good are the grades most commonly found in retail markets. USDA Standard and Commercial grades are not often sold at retail.

[Illustration:

38 U. S. INSP’D & P’S’D

U. S. INSPECTED AND PASSED BY DEPARTMENT OF AGRICULTURE EST. 38

USDA meat inspection marks.]

Another purple stamp that may appear on fresh retail meat cuts is the circular mark of Federal meat inspection (below, left). This shows that meat is inspected and passed for wholesomeness, and that it is processed under strict sanitary conditions. A round mark of Federal meat inspection (below, right) also appears on processed meat products to show they are made from wholesome meat, are processed under sanitary conditions, and are truthfully labeled. All fresh or processed meat products that are shipped from one State to another must bear a mark of Federal inspection.

Not all meat is federally inspected. Some States and cities have their own regulations for locally produced meats. However, the Wholesome Meat Act of 1967 will ultimately assure consumers that all meat is inspected by either the Federal Government or an adequate State system.

_Meat and your money_

At the meat counter, consider the amount of cooked lean meat you will get for the money you pay.

The prices for a pound of beef chuck roast, pork rib roast, ground beef, and beef liver may be about the same at your store. In many instances, a pound of these roasts will provide only about half as much cooked lean meat as a pound of ground beef or beef liver. The other half of the pound of roast is bone, excess fat, and drippings.

So it would take twice as many pounds—and twice as much money—to feed your family the roasts as it would the ground beef or liver, even though the price per pound is the same.

Poultry

In retail markets, ready-to-cook poultry is available chilled or frozen, whole or cut up. Processed poultry products are also on the market in canned, frozen, dehydrated, and other convenient forms.

[Illustration: USDA poultry inspection and grademarks.]

Look for both the round U.S. Department of Agriculture inspection mark and the shield-shaped grademark on the poultry you buy.

The round USDA inspection mark (above, left) means that poultry and poultry products have been officially inspected for wholesomeness, are truthfully labeled, and are not adulterated. USDA inspection is required in plants that produce poultry products for sale across State lines or in foreign trade.

The shield-shaped grademark (above, right) shows that the poultry has been officially graded for quality. Poultry must be USDA-inspected before it can be federally graded. The U.S. grades for poultry are based on meatiness, freedom from defects, and general appearance. The best grade of poultry is marked “USDA Grade A.”

Chicken, turkey, duck, and goose are common forms of poultry. Guinea is available in some markets. The label may suggest suitable cooking methods and indicate the age of the poultry—for chicken: “broiler or fryer,” “roaster,” “stewing chicken;” for turkey: “fryer-roaster,” “young hen,” “young tom,” “mature turkey.”

_Types of poultry_

Broilers, fryers, roasters, capons, and Rock Cornish game hens are young chickens with tender meat. Stewing chickens, hens, and fowl are mature chickens with less tender meat. Turkeys labeled fryer-roaster or young turkey are young birds with tender meat. Most ducks are marketed young as ducklings—broilers, fryers, and roasters. Most geese and guineas are marketed as young geese and young guineas.

Ready-to-cook chickens are sold chilled or frozen—whole or cut into parts. Most ready-to-cook turkeys are marketed frozen whole, in a wide range of sizes; some are available chilled. Frozen turkey halves, quarters, or parts are sometimes available. Ducks, geese, and guineas—like turkeys—are generally marketed frozen whole. Ducklings are also available as cut-up parts.

Frozen poultry, stuffed and ready for the oven, is available in many markets. Boneless poultry roasts and rolls—so convenient—are also on the market.

Fish

Today there are about 240 commercial species of fish and shellfish marketed in the United States. They may be fresh, frozen, or canned.

Fresh fish are generally available by the pound in these forms—whole, dressed, and in steaks, fillets, and chunks. Most fish dealers will clean, dress, or fillet your fish for you. They can also tell you what fish are in season and what fish are a good buy.

Frozen fish are usually packed during the season when they are plentiful and are held in freezer storage until distributed. This means that you can buy most fish throughout the year. Frozen fish come whole, dressed, and in steaks, fillets, chunks, portions, and sticks.

Canned fish and specialty items containing fish are ready to serve or use as bought. Canned tuna, salmon, mackerel, and Maine sardines are widely available.

_Market forms_

Familiarize yourself with these market forms of fish:

_Whole._—Fish marketed just as they come from the water. Ask your dealer to scale, eviscerate, and remove head, tail, and fins.

_Dressed or pan-dressed._—Fish with scales and entrails removed, and—usually—head, tail, and fins removed. Small fish are called pan-dressed and are ready to cook as purchased. Large dressed fish may be cooked as purchased, but often are filleted or cut into steaks or chunks.

_Steaks._—Cross-section slices from large dressed fish cut ⅝ to 1 inch thick. Steaks can be cooked as purchased.

_Fillets._—Sides of the fish cut lengthwise away from the backbone. They may be skinned or the skin may be left on. Fillets are ready to cook as purchased.

_Chunks._—Cross sections of large dressed fish. A cross section of the backbone is the only bone in a chunk. They are ready to cook as purchased.

_Raw breaded fish portions._—Portions cut from frozen fish blocks, coated with a batter, breaded, packaged, and frozen. Raw breaded fish portions weigh more than 1½ ounces. They are ready to cook as purchased.

_Fried fish portions._—Portions cut from frozen fish blocks, coated with a batter, breaded, partially cooked, packaged, and frozen. Fried fish portions weigh more than 1½ ounces. They are ready to heat and serve as purchased.

_Fried fish sticks._—Sticks cut from frozen fish blocks, coated with a batter, breaded, partially cooked, packaged, and frozen. Fried fish sticks weigh up to 1½ ounces. They are ready to heat and serve as purchased.

_Inspection and grading_

The U.S. Department of the Interior provides an official inspection service that enables you to identify high-quality seafoods. Such products may be identified by the official USDI grade or inspection shields that appear on the label. Fishery products that display these shields have been processed under continuous in-plant inspection and have met definite quality, processing, and packaging requirements.

Eggs