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measured, by calories. Some kinds of food will produce more heat and therefore more calories than others.

     One pound of protein or carbohydrates contains 1860 heat units or 1860 calories; one pound of fat 4220 calories. In other words one pound of lean meat is equivalent to one pound of sugar or less than one-half pound of fat in its energy-giving capacity.

     The best tissue builders -- those which contain large quantities of protein -- are beef, cheese, beans, mutton, mackerel, codfish, and oatmeal. The following table from Atwater shows the composition of many food materials excluding the refuse:

     Emphasize these four essentials:

1. Neatness in personal appearance.

2. Cleanliness of utensils.

3. Economy in the use of materials and fuel.

4. Exactness in measurements.

     With the foregoing as a basis we are ready to begin the cooking lessons. Where there are no facilities for cooking in the school, the Individual Home Work Method may be adopted. The teacher meets the class once or twice each week at a convenient time and place. At these meetings the teacher has written upon the board recipes from the following collection or from others she knows to be reliable. The method of combining the recipe is carefully explained, and the recipe and notes on the method are copied by each girl in a little recipe or note book kept for the purpose. Each recipe copied at a meeting of

the class should be tried before the next meeting. All directions should be carefully followed. Where the class is large each recipe should be assigned to four girls who are not only to prepare the dish but bring the results to the next meeting of the class. This avoids the inconvenience of having more samples on hand than can be carefully examined and compared.

     The recipes are given under fourteen headings and from one to four lessons may be given to each.

     The following table of measurements applies to each of the recipes:

     3 teaspoons (tsp) equal 1 tablespoon (tbsp).

     16 tbsp equal 1 cup (c).

     2 c equal 1 pint (pt).

     All measurements level. Level each cup or spoonful with a knife by scraping off all excess material

     Recipes quoted are from the Boston Cooking-School Cook Book by Miss Fannie M. Farmer.

      The minimum time of cooking is given in this table. Cereals are much improved by long cooking in a double boiler. Where a fire is kept at night it is an advantage to leave the cereal on the back of the stove all night.

      A double boiler may be improvised by using two pans or kettles and dropping a handful of pebbles or nails in the outer kettle of water, covering closely.

      Core apples, leaving large cavities; pare, and cook until soft In syrup made by boiling sugar and water together. Fill cavities with oatmeal mush; serve with sugar and cream.

      Dates, stoned and cut in pieces, or bananas sliced may be served with breakfast foods.

      Wash and drain one-half cup rice; cook one tablespoon butter until brown; add one cup boiling water and steam until water is absorbed. Add one and three-fourth cups hot stewed tomatoes, cook until rice is soft, and season with salt and pepper.

      Equal parts of cold cooked rice and moist apple sauce spread In alternate layers in shallow baking dish, with apple sauce for top layer. Place in moderate oven 30 minutes. Turn out on serving dish. Serve hot with cream and sugar.

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© 2003 for the NEGenWeb Project by Ted & Carole Miller