Home Makers' Column

White Ribbon, Volume 18, Issue 10, 1 November 1946, Page 8

Home Makers' Column

By “LYXETTE.”

Remember: : Health of body helps toward health of mind. LEGUMES New Zealand is particularly well suited to the cultivation of legumes, quantities of peas and beans being exported for use as seed in other countries and for drying. The “pulses" are an excellent group of foods which are frequently overlooked. Many gardeners do not realise that we can grow our own haricot beans. Besides the many varieties of peas and beans, we also have in this group lentils and peanuts. Yes, the peanut docs belong to this botanical family, though in composition and food value it is more closelv allied to the nuts.

Contajning less starch than do cereals, legumes are classed in the diet as proteins, having a food \aluc comparable to lean meat, fish, eggs and cheese. The qualitv of proteins is, however, lower in vegetable than animal foods. Lcgumen. the protein in pulses, is similar to the casein in milk, with the great difference that it is an “incomplete” protein which cannot build tissue or support life unassisted. That is why legumes, on the whole, must be supplemented by animal protein, such as cheese or milk, to complete the body-building which is the function of proteins.

With the exception of peanuts, legumes are deficient in fat and in a savoury dish the addition of bacon fat, dripping or butter is an improvement. Vitamin R is found in good supply, and vitamins A and C in varying amounts, but as a source of vitamins

legumes are less important than as a souYce of minerals, particularly iron and phosphorus, which go toward the formation of healthy blood and hone. This explains why Daniel, Shadrach, Meshach and Abednego were found fairer of countenance, sturdier of build than King Nebuchadnezzar’s other captives, who took the meat and wine which these others refused. The two main principles in the cookitm of legumes are to restore the moisture lost in drving, and to soften the cellulose. Though lentils require no soaking, peas and beans (dried) should he soaked for ton or twelve hours. Soft water is better than hard for the cooking of legumes and baking soda helps to soften them. Allow half a teaspoonful to one quart of water, and pour this off after 10 minutes boiling; thereafter boiling in plain water, not adding salt, which hardens foods, till the end of the cooking period. Pea Souffle 1 cup cooked split peas, or 1 cup tinned peas 1 teaspoon salt I teaspoon pepper 4 tablespoons milk 4 ege whites

Rub peas through a sieve, add pepper and milk. Fold in stiffly beaten egg whites. Put into a greased dish and hake twenty minutes in a moderate oven. Baked Beans Soak two cups small white beans overnight. Drain and bring to the boil in fresh water with $ teaspoon baking soda. Change water after ten

minutes’ boiling. When cooked, put into a colander and run cold water over them. Put into fire-proof dish with salt, pepper, one-third lb. of cht bacon, 1 tablespoon golden syrup, tomatoes if desired, and cook for se\eral hours, in a very slow oven or hay-box. Add water occasionally if c.oked in the oven. Just before serving, add quarter cup grated cheese.