By Staff
In the very early years of this century, scientists learned that certain foods were vital to proper growth and the regulation of bodily functions. These nutrients are: calcium, iodine, iron, phosphorus, protein, vitamins A, B, C and D. Calcium, such as is included in milk, most cheeses, ice cream, greens and broccoli are rich in calcium.
These need to be included on a daily basis to help build bones and teeth, to help muscles and nerves work properly; and to regulate the use of other minerals in the body. Small, yet constant amounts of iodine must be included daily to keep the thyroid gland working properly and to ensure that the body uses energy at the proper rate. Seafood and/or iodized salt provides one method of getting it. Iron is needed daily for it combines with protein to make your red blood cells which carry life-giving oxygen to the body's cells. Liver, eggs, dried beans and peas, leafy green vegetables, dried fruit and enriched whole grain breads and cereals. Protein intake builds and repairs muscles, organs, skin, hair and other tissues as well as building blood and antibodies that fight infection. Meat, fish, nuts breads and poultry, etc. are the sources.
Vitamin A has many functions among which are making the skin clear and smooth, resistant to minor infections etc. etc. Think liver, egg yolk, butter, milk, cream and cheese. There is an entire family of B vitamins, Thiamin or Vitamin B1 promotes normal appetite and digestion, insures a healthy nervous system, decreases irritability and converts food into energy. Think meat, fish poultry, eggs, enriched or white grain breads and cereals, etc. etc. All present in peanut butter, meat, fish, poultry and milk; plus whole grain bread and cereal. Vitamin C (ascorbic acid) makes materials that hold body cells together. Citrus fruits, strawberries, cantaloupe, tomatoes, broccoli, green pepper, cabbage and potatoes. And never underestimate the power of that "sunshine" vitamin D. This is of particular importance to children and young adults who have not yet completed their growth. This vitamin helps absorb calcium from the digestive tract and build it and phosphorus into strong straight bones and teeth. Milk enriched with Vitamin D, fish liver oils and even the sun's rays are all good sources of this important Vitamin. Once you know the role that these elements play in your body chemistry, you then possess the key to good health … are you going to use it?
Braised Liver with Vegetables
1 pound liver
2 carrots, diced
1 onion, chopped
1 cup tomato juice
6 potatoes, sliced 1 inch thick
4 tablespoons fat
1 1/2 teaspoon salt
flour
1 tablespoon lemon juice
1 tablespoon vinegar
2 tablespoons ketchup
1/8 teaspoon pepper
Mix 3 tablespoons of flour, 3/4 teaspoons of salt and 1/8 teaspoon of pepper. Cut the liver into 2" squares, then dredge in flour mix on both sides. Brown in the hot fat; then remove from the pan. Place potatoes, carrots and onions in the pan and brown lightly. Add the liver, tomato juice, one cup of boiling water, remaining salt, lemon juice, vinegar and ketchup and stir this well. Place a lid on the pan and simmer for an hour. Next, add an amount of flour to the liquid in the pan so you can thicken it for making gravy.
Food facts: Did you know that tomatoes are low in calories and rich in vitamins?
Liver Dumplings
1 1/2 pounds of liver
1 tablespoon butter
1 large onion, diced
8 cups bread crumbs
2 eggs, well beaten
1/2 cup flour
6 cups either chicken or beef broth
salt &pepper to taste
Begin by cooking the liver in a small amount of water for five minutes. Remove from the pan and put it through a grinder. Melt a tablespoon of butter in a large pan and use this to saut the breadcrumbs. Mix the liver with the beaten eggs, season with salt and pepper and add to the crumb mixture. Stir in the flour. Pour your beef or chicken broth into a very large pan and bring the broth to a boil, then drop your liver mixture by the spoonful into the broth, place a lid on the pan and cook for 30 minutes. Shake the pan frequently to prevent burning.
Food Facts: Liver is the richest of all food sources that you could find for iron content, and no matter what cooking method is used, it should be cooked enough to lose its pink coloring at the center.
Timely trivia: I believe that teachers earn every penny they make, when you consider that they must be capable of maintaining discipline, often with as many as 20 students at one time and still teach them the required subjects.
Bavarian Pot Roast
1 – 5 pound chuck roast
1 – 8 ounce can tomato sauce
1 1/2 cups apple juice
1 onion, chopped
1/4 cup sliced mushrooms
2 tablespoons cinnamon
1 tablespoon vinegar
2 teaspoons ginger
1/4 cup flour
1 bay leaf
1 1/2 teaspoon salt
Brown the chuck roast, in oil, on all sides. Mix the cinnamon, vinegar, ginger and bay leaf. Add to this one cup of water, juice, sauce, onions and bay leaf. Now place your roast in a Dutch oven or large pot, cover with the tomato sauce mixture and simmer, covered for at least 3 hours until it tests tender. Remove the bay leaf. Combine the flour with 1/2 cup of water to make a paste. Add to the tomato mixture gradually and constantly stirring until thickened. Add mushrooms to the gravy, then serve the roast covered in gravy.
Braised Short Ribs
3 pounds beef short ribs
3/4 cup long grain rice
1 cup chopped onions
1/2 cup chopped celery
1/4 cup chopped green peppers
2 teaspoons gravy base
1 teaspoon Worcestershire sauce
1/4 teaspoon thyme
salt &pepper to taste
Cut ribs into serving-sized portions, brown with no added fat, in a heavy skillet for 12 – 15 minutes. Season as desired with salt, then place into a baking dish. Cover and bake for 1 hour at 325 degrees. Now, mix together the rice, onions, celery, 2 tablespoons of salt, green pepper and pan drippings. Place these into a skillet and cook until the rice becomes lightly browned. Remove ribs from the baking dish, pour off accumulated fat, then spread rice mixture into the dish, and top with the ribs. Mix 2 1/4 cups water, gravy base, Worcestershire sauce, thyme and pepper in a saucepan and bring to a boil. Pour over the ribs, then bake, covered, for one more hour.
Timely trivia: People tend to believe hot water will freeze faster, but it does not because it is hot. It freezes faster only because it has a different composition from the cold water that still has the trapped air bubbles.
Batter Fried Haddock
2 pounds haddock fillets
1 cup flour
2 tablespoons baking powder
1 egg, separated
1 tablespoon melted butter
salt as desired
Sift flour, baking powder and salt into a bowl, then drop the egg yolk into the center. Add 1/2 cup lukewarm water and butter and mix well. Beat the egg white until it becomes stiff, then fold it into this flour mixture and use this to dip your fillets into. Immerse battered fillets in hot fat (365 degrees) for 4-6 minutes.
Homemaker's Hint: You can remove fish odor from your hands with either herb or brown vinegar or even rub them with a thin slice of lemon.
Here's an excellent way to fix eggs for that special "brunch" you are planning.
Breakfast Casserole
4 eggs
2 cups croutons
1 cup shredded cheddar
2 cups milk
1/2 teaspoon prepared mustard
1/2 teaspoon salt
4 slices cooked bacon
onion powder
pepper
Combine the cheese and croutons in a greased 10x6x2 inch casserole. Beat the eggs, add the milk and seasonings and pour this over the crouton mixture. Crumble the bacon evenly over the top, then slide this into an oven of 325 degrees for one hour or until the eggs appear set.
Homemaker's Hint: Were you aware of the fact that popcorn will actually pop better if you place it into the freezer 24 hours ahead of time?
A member of my immediate family used to frequently request that I fix this next recipe. Especially on blustery winter evenings when it was snowing outside and we were in front of the warm fireplace.
Creamed Deviled Eggs
12 hard-boiled eggs
2 cups white sauce
1/2 cup buttered breadcrumbs
1/2 cup grated cheese
1 teaspoon salt
dash pepper
dash paprika
Cut the eggs in half lengthwise, then remove the yolks. Mash yolks with the seasonings, then stir enough of the white sauce to moisten. Refill the egg white then press halves together. Place them into a baking dish and cover them with the remainder of the white sauce. Combine the breadcrumbs with the cheese and then sprinkle over the top. Bake for 20 minutes at 400 degrees.
*I have to admit there was something about this particular dish and the flickering flames of the fireplace that just seemed to go together.
Food Facts: In reply to the homemaker's question whether olive oil should be stored in the refrigerator, once it has been opened. I have always stored mine in the refrigerator, after having used it, otherwise I would fear it might become rancid. Once it is refrigerated, it will tend to set up in a bit, but after a few moments at room temperature, it easily returns to its liquid form.
Broccoli Casserole
2 packages of frozen chopped broccoli
1 can cream of chicken soup
1 onion, diced
1/4 cup diced green pepper
3/4 cup cooked rice
1 small jar Cheese Whiz
1 small can evaporated milk
2 tablespoons butter
Saut the onions and the green pepper in butter, then add rice, Cheese Whiz, evaporated milk and cream of chicken soup. Keep stirring until the cheese is completely melted. Place the thawed broccoli into a baking dish, then cover it with this sauce you have just made. Bake for 30 minutes in a 325 degree oven.
Food facts: Remember that broccoli is a "super" source of vitamin C as well as being a good source of vitamin A and foliate … along with significant amounts of protein, calcium, iron and other minerals.
Cracked Wheat Bread
1 cup cracked wheat
2 packages yeast
7 cups flour
1/2 cup wheat germ
1 1/2 cups warm water
1 cup evaporated milk
2 1/2 cups honey
1 cup boiling water
1 egg, beaten
2 tablespoons oil
2 1/2 teaspoons salt
Sprinkle yeast over one half cup of warm water in a medium-large bowl. Allow to stand until yeast is softened, then stir in the remaining warm water, along with the milk, honey, salt and oil plus three cups of flour. Beat this mixture until smooth. Then cover it and let it remain in a warm area for about 20 minutes until it becomes spongy inconsistency. Pour the boiling water over the cracked wheat, and let it stand for an additional 15 minutes. Stir this cracked wheat along with the wheat germ, into the sponge. Work in 3 cups of the flour (you can do this with just a spoon). Cover again and allow it to rise for 1 hour and 30 minutes or until it is doubled in size. Now, spread the remainder of the flour onto a board, turn the dough out onto it and knead until it becomes very smooth and elastic in consistency. Keep kneading in the flour until it no longer feels sticky. Shape into two loaves and place into a greased 9x5x3 inch pan. Cover and let rise for 45 minutes or until the dough has doubled in bulk. Brush the tops of these loaves with an egg, then bake for 45 minutes in an oven of 350 degrees.
For any of you home makers who enjoy the flavor of bacon and onion, I have been experimenting with a yeast bread to which I have added these two ingredients. It made a loaf about the size of a banana bread and is rather firm in texture. I enjoy it spread with a bit of butter. If you wish to have my recipe … I shall be glad to share it with you … Lou