THE EFFECT OF COOKING AND DRYING VITAMINE-RICH FOODS.—Since vitamines are so essential in food, the effect of cooking and drying upon the vitamine content of a food needs to be considered. There has been some difference of opinion regarding this matter. Indeed, the question of whether or not vitamines of all vitamine-rich foods are destroyed by cooking and drying has not been determined. It is thought, however, that fat-soluble A may be destroyed in part by cooking at boiling temperature and that prolonged cooking may almost entirely destroy it.

Water-soluble B is thought to be little affected by ordinary home cooking processes. But when foods containing it are heated above boiling temperature, as in commercial canning and cooking in the pressure cooker, the vitamine is believed to be partially or completely destroyed. It is thought the water-soluble B vitamine present in foods is destroyed by cooking them in water to which baking soda or any alkali is added.

Water-soluble C is decidedly affected by heat. Vegetables cooked for even twenty minutes at boiling temperature lose much of their usefulness in preventing scurvy. It is thought, however, that very young carrots cooked for a short time, and canned tomatoes, contain water-soluble C. Drying also destroys to a great extent the anti-scorbutic effect of foods containing water-soluble C. Most dried vegetables and fruits have been found valueless in checking scurvy.

Since there is no question about the vitamine content of uncooked vegetables, the use of salads containing lettuce and raw vegetables such as cabbage and carrots should find favor. Spinach is a valuable food not only because it

contains vitamines, but because it is rich in iron. Young beet tops so often discarded contain too much valuable material to be wasted.

NUTRIMENT VERSUS FLAVOR.—If vegetables of strong flavor are cooked carefully in a large quantity of boiling water (at least 4 quarts), a mild flavor results, but much of the ash is lost. If vegetables are steamed there is little loss of ash but the strong flavor is retained. In the cooking of cabbage, for example, investigation has shown that almost four times as much ash may be lost by boiling as by steaming.

In the cooking of such vegetables as cabbage and onions the question arises: Is it better to steam them and thus lose little nutriment but preserve the strong flavor; or to boil them in much water and thus lose much nutriment but secure delicate flavor? If strong cabbage flavor is not distasteful, steam it or cook it in a small quantity of water by all means. If delicate cabbage flavor is much more pleasing, cook it in much water. Onions have such a strong flavor that most housekeepers prefer to sacrifice nutriment for flavor.

CREAMED CABBAGE (Cooked in Much Water)

A head of cabbage should be cut into quarters and placed in cold water. If it is wilted, it should remain in the water until freshened. Cook the cabbage uncovered from 15 to 25 minutes in a large quantity of boiling water (1 teaspoonful of salt to I quart of water). The time depends upon the age of the cabbage. Drain well. With the knife and fork cut the cabbage in the saucepan. (Do not discard the core of young cabbage since it contains valuable nutrients.) Mix with White Sauce, using two parts of cabbage to one of White Sauce. Heat and serve (see Creamed and Scalloped Vegetables).

Scalloped Cabbage may be prepared by placing creamed cabbage in a baking-dish, covering with Buttered Crumbs and baking until the crumbs are brown.

Instead of using White Sauce with the cabbage, butter (or substitute), pepper, and more salt (if required) may be added. Use 1 tablespoonful of butter (or substitute) to each pint of cabbage.

CABBAGE (COOKED IN LITTLE WATER)

Clean cabbage, then cut or chop both the leaves and core. Cook in a small quantity of boiling water from 15 to 25 minutes. The small quantity of stock which remains after cooking should be served with the vegetable to which butter (or substitute) and seasonings are added.

The stock may also be drained from the cabbage and used in making White
Sauce in which the vegetable is served.

CREAMED CABBAGE (STEAMED)

Cut and clean cabbage as directed above. Place in a granite utensil and steam until tender (usually about 45 minutes). Cut the leaves and add White Sauce as directed above.

ONIONS (COOKED IN MUCH WATER)

1 pound onions 1/2 cupful milk 1 to 2 tablespoonfuls butter 1/2 teaspoonful salt Pepper

Peel and wash the onions; then cook uncovered in a large quantity of boiling salted water; change the water at the end of 5 minutes and again in 10 minutes; cook until tender. Drain; add milk and seasonings and cook until the milk is hot.

NOTE.—It is advisable to save the water drained from onions, boil it down, and use it in soups, stews, or hash for flavor.

Onions may also be served with White Sauce, or they may be scalloped, i.e. cut into quarters, placed in a baking-dish, covered

with White Sauce and Buttered Crumbs, and then browned in the oven.

The stain and odor may be kept from the hands if onions are held under water when peeled.

If onions are cooked uncovered in a large quantity of gently boiling water in a well-ventilated kitchen, not much odor is noticed. The fireless cooker, however, provides satisfactory means of cooking onions without the disagreeable odor (see Lesson XXII). Place the onions in a large quantity of water and boil for 5 minutes. Then cook in the fireless cooker from 2 to 8 hours, according to the size and the age of the onions, and the type of cooker.

QUESTIONS

Compare the three methods of cooking cabbage given in this lesson. State the advantages and disadvantages of each.

Why should the core or thick stem of cabbage be used as food?

What is the price per pound of cabbage? What is the weight of one cabbage of average size? Give suggestions for selecting a cabbage.

Why should onions be peeled under water?

What is the purpose of changing the water twice in cooking onions?

Why is it advisable to save the water drained from onions and use it in soups and other foods?

What is the price per pound of onions? How many persons will one pound of onions serve?