Mimeo HE-214
February 1954 (10M)
Purdue University
Agricultural Extension Service
VARIETY IN VEGETABLES
Lois Oberhelman
Nutrition Specialist
The health and well being of the family depend more on diet than any other single factor. The man who limits himself mainly to cereals, meat, potatoes, and sugar (and this is the type of diet favored by most of us) is bound to suffer bad results,” states Dr. E. V. McMollum, John Hopkins University.

Do you eat at least the vegetables every day? That’s what our diet guide planned by our dietitians, says we need. These vegetables may be divided in this way; at least one leafy green or yellow vegetable, one serving of a raw vegetable or tomatoes, and one serving of potatoes. If the first two are the same, then the third one may be some other vegetable.

The wise cook plans not only for variety in her vegetables, but also for variety in method of preparing them. Have you tried these different, methods:

1.	BUTTERED -Bake, steam or boil for shortest time necessary to make tender. Season with salt, pepper, bacon fat or butter.
2.	CREAMED -Mix one cup medium white sauce with two cups cooked vegetables. For white sauce, allow two tablespoons each of flour and fat to each cup of milk or combination of milk and vegetable juice.
3.	SCALLOPED -Arrange two cups vegetables and one cup medium white sauce in alternate layers in a baking dish. Cover with buttered crumbs. Bake in a moderate oven.
If uncooked vegetables are used, cover baking dish until last few minutes of baking.
A combination of vegetables may be scalloped: egg, meat or cheese, may be added. A scalloped vegetable with cheese or meat may be used for a one-dish meal or as the main dish of a meal.
4. SOUPS -Add equal parts of mashed or strained vegetables to a thin white sauce; tomatoes, celery and potatoes can be used.
5.	STUFFED -Good vegetables to stuff are tomatoes, peppers, onions, cucumbers and egg plant. Foods used in stuffing may be a combination of starchy vegetables such as potatoes, rice or bread crumbs or combinations of vegetables and bits of meat, eggs or cheese. The stuffed vegetables are placed in a baking dish with a small amount of meat or vegetable stock or water, and baked in a moderate oven.
6.	SOUFFLES -Add beaten egg yolk and vegetable pulp to a thick white sauce (3T. flour to 1 c. milk) and fold in beaten egg white. Bake in a slow oven (250 F.) until set. Serve at once.
7.	CUSTARD -Combine chopped or mashed vegetables with eggs and milk and bread crumbs as in an unsweetened custard mixture. Bake in a slow oven (250 degrees F.) until set.
8.	GLAZED -Carrots, sweet potatoes, and parsnips are good. Cut partly cooked
vegetables lengthwise and place in a baking dish. Pour over vegetables a syrup made of 1/2 c. each of white sugar, brown sugar and water, add 2 T. butter. Bake in a moderate oven.
9.	SALADS -Toss cooked vegetables together and marinate for an hour or more with
French dressing. When ready to serve, add some raw vegetables such as celery, onion or cucumber for crispness and tartness. Consider color and flavor combinations when making salads.
10.	VEGETABLE PLATES -A vegetable plate meal gives a pleasing variety in the diet. Such a dinner usually includes a dark green vegetable, a colorful vegetable, a starchy one and a raw vegetable or fruit. Include milk, eggs or cheese and some form in the meal. This may be cottage cheese or a vegetable which includes milk, eggs or cheese in combination. The vegetable plate will make a complete meal served with bread, drink and a fruit or milk an egg dessert.

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