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IN FAMILY MEALS A GUIDE FOR CONSUMERS

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HOME AND GARDEN BULLETIN NO. 127

UNITED STATES DEPARTMENT OF AGRICULTURE

CONTENTS

Page

The milk you need - 1 How much milk? ^ 1 Getting a day's supply . - 1

The milk you buy Grade A pasteurized milk Graded nonfat dry milk -

2 2 3 3 4 4 5

Forms of milk, cream, and frozen desserts Cost of milk .

Storing milk and cream Cooking with milk and cream

Kinds of milk to use Cooking hints 6 Whipping cream and milk 6

Calories in milk products 7 Festive frozen desserts 8 Recipes 9

Appetizers 9 Soups "— 9 Beverages .^ 12 Sauces 12 Salads and salad dressings 14 Desserts 16

Glossary 20 Other publications 21 Index to recipes 22

Prepared by Consumer and Food Economics Research Division

Agricultural Research Service

V^ashington, D.C. Revised March 1972

For sale by the Superintendent of Documents, U.S. Government Printing Office Washington, D.C. 20402 - Price 15 cents

Stock number 0100-1496

MILK IN FAMILY MEALS: A Guide for Consumers

Milk is a basic food that every- one in the family needs every day.

Milk is an excellent source of calcium, a mineral that helps form bones and teeth and keeps them strong. The protein in milk builds and repairs body tissues, helps the body fight infection, and supplies energy. Milk is rich in riboflavin, a B vitamin that helps keep skin healthy and vision clear. Other nutrients are in milk, too—addi- tional vitamins and minerals, fat, and sugar.

With all this, milk is moderately low in calories. One cup (8 fluid ounces) of fresh whole milk contains about 160 calories. One cup of skim milk contains about 90 calories.

This bulletin contains information about milk and milk products

—cream, ice cream, and other frozen desserts. For information on cheese, see Home and Garden Bulletin 112, ''Cheese in Family Meals : A Guide for Consumers,'* available from U.S. Department of Agriculture, Washington, D.C. 20250. Please include ZIP Code with your address.

The simplest way to get milk into family meals is to serve it as a beverage. You have a wide choice to suit the tastes of your family—fresh whole milk, fresh skim milk, cultured buttermilk, chocolate or flavored milk, milk made from whole or nonfat dry milk, and canned milk products. Whatever the kind, chill the milk thoroughly before serving to en- hance the flavor.

THE MILK YOU NEED

How Much Milk? The recommended daily amounts TVT . ... . I , ^, of lïiilk are based on the amount Nutritionists recommend the 4? ««i • ««XT. 4. -n T ii/r-n nu ' X JÎ -n of calcium that milk supplies. Milk

following amounts of milk every • xi,^ • j» j ^ , A . -^ IS the mam food source of cal- ^^' cium; in fact, it's hard to get

8-fluid' enough calcium unless milk in ounce cups « ..,,-.

Children under 9 2 to 3. ^^^^ ^^^^ ^^ included m each Children 9 to 12 3 or more. day's meals. Teenagers 4 or more.

ÍSnaní wom~en"o~v"e7Í9:: I or more.' Getting a Day's Supply Nursing mothers over 19__ 4 or more. To give each member of your

A mother-to-be or a nursing family the recommended amount mother in her teens needs more of milk each day— milk than other teenagers, • Serve milk as a beverage.

• Include products made with milk—such as ice cream and cheese—in meals.

• Use milk in preparing main dishes, cream soups, sauces, pud- dings, and other foods.

The amounts of milk products and other foods that give about as much calcium as 1 cup of fresh whole milk are as follows :

CHEESE

1% ounces Cheddar cheese IK- ounces pasturized process American

cheese 1% cups creamed cottage cheese IVé ounces Swiss cheese

BEVERAGES 1 cup skim milk 1 cup buttermilk 1 cup diluted evaporated milk 1 cup fluid milk made from nonfat dried

milk 1 cup cocoa, made with milk 1 milkshake, made with % cup milk and

Vi cup ice cream

BN-28095 Milk and cookies—an after-school snock.

SOUPS

1 cup oyster stew 1% cups canned cream soup, prepared

with equal volume of milk

MAIN DISHES

% cup homemade macaroni and cheese % of 14-inch pizza, made with cheese

topping

DESSERTS

1 cup custard !'/■! cups ice cream 1 cup ice milk, soft-serve 1 cup pudding, made with milk and

cornstarch 1 cup yog^irt

THE MILK YOU BUY Most milk sold in the United

States is cow's milk. It is available in a variety of forms—fresh, cultured, canned, and dried.

Some goat's milk is available as a specialty product. It is mainly used by people who are allergic to cow's milk or who are on other special diets. Goat's milk is sold fresh and canned.

Grade A Pasteurized Milk Almost all fresh milk and cream

on the market is pasteurized to protect the consumer. In pasteurizing, milk is heated briefly to kill harmful bacteria. Then it is chilled rapidly. Pasteurization has

only a slight effect on nutritive value and flavor of milk.

The U.S. Public Health Service has set standards for Grade A pasteurized milk and milk products. To earn this grade, milk must bè produced under sanitary conditions and be handled care- fully. Whole milk must contain not less than 3.25 percent milkfat and not less than 8.25 percent nonfat milk solids.

Only Grade A pasteurized milk is shipped interstate for retail sale under provisions of Coopera- tive State-U.S. Public Health Service Program for Certification of Interstate Milk Shippers.

It is dangerous to health to use raw milk. If you have raw milk, you can make it safe by pasteurizing it at home. For directions, see Leaflet 408, "Facts About Pasteurization of Milk."

Many cities, counties, and States have adopted the U.S. Public Health Service standards for milk. Others have established their own standards.

Graded Nonfat Dry Milk The U.S. Department of Agri-

culture has established grades for nonfat dry milk. The USD A grade shield signifies that the product has been packaged in a clean, sanitary plant and it meets exact- ing quality requirements. The highest quality of nonfat dry milk is designated U.S. Extra Grade.

Forms of Milk, Cream, and Frozen Desserts

For specific information about milk, cream, and frozen desserts, see glossary, page 20.

Fresh whole milk contains about 87 percent water and 13 percent total solids. The solids are made up of milkfat (sometimes called butterfat) and nonfat milk solids (protein, milk sugar, and minerals).

Milk may be processed in a number of ways to give consumers the forms they prefer. These products include whole, skimmed, and ñavored fresh milk, cultured milk, evaporated and sweetened condensed milk, dry milk, half-and-half (milk and cream), fresh and cultured cream, and frozen desserts.

Most fresh whole pasteurized milk on the market is homogenized. The homogenizing process disperses the fat evenly through the milk. Cream-line milk is an- other fresh whole pasteurized form. If cream-line milk is well mixed, it has the same nutritive value as homogenized milk.

Fortified milk has vitamins added and, sometimes, minerals. Vitamin D is commonly used for fortifying milk. A quart of vitamin D milk provides at least 400 U.S.P.^ or International Units of vitamin D, the amount recommended daily for children, preg- nant women, and nursing mothers.

Fluid skim milk retains all the nutrients of whole milk—except fat and vitamins A and D. Often, skim milk is fortified to restore vitamins A and D. Skim or nonfat milk has less than 0.5 percent milkfat. For the fat content of other forms of skim milk, see page 20.

Cultured buttermilk is made by adding lactic acid-producing bacteria to fresh pasturized skim milk. This mildly acid product is much thicker than skim milk. Yogurt, also a mildly acid product, is usually made by combining skim or partially skimmed milk with a bacterial culture. Butter- milk and yogurt have about the same nutritive value as the fluid milk from which they were made.

Evaporated milk is prepared by removing about half of the water from fresh milk and adding vitamin D. When mixed with an equal

^ United States Pharmacopoeia.

volume of water, its nutritive value is about the same as the milk from which it was made. Sweetened condensed milk, which contains about 40 percent sugar, has about half the water removed.

Dry milk has almost all of the water removed during processing. Most dry milk on the retail market is the instant kind that dissolves readily when stirred into water.

Nonfat dry milk contains all of the nutrients of fluid whole milk except the fat and vitamins A and D (which are removed with the fat). These vitamins are often added to make fortified nonfat dry milk.

Whole dry milk—when reconstituted with the proper volume of water—^has about the same nutritive value as whole fluid milk.

Half-and-half is a mixture of milk and cream. Cultured sour half-and-half is available in some markets.

Cream ranges in milkfat from 18 percent for table or coffee cream to 40 percent for heavy whipping cream. Cultured sour cream usually has about 18 percent fat.

Cost of Milk Fresh milk and cultured milk

cost more than milk made from

dried and canned forms. Milk fortified with multiple vitamins and minerals is generally the most expensive.

Milk made from nonfat dry milk is the least expensive. When mixed with water, the nonfat milk costs from one-third to one-half as much per quart as fresh fluid whole or skim milk.

If you want to cut food costs and still provide the milk your family needs, try changing your pattern of buying and using milk. Here are some suggestions :

• Buy fresh fluid milk at a food or dairy retail store. Milk often costs more when delivered to your home.

• Buy fresh fluid milk in multiquart containers if you can use this amount without waste. Usually, milk in 1/4- or 1-gallon containers costs less per quart than milk in single quarts.

• Buy nonfat dry milk in as large quantities as you can store properly.

• Use nonfat dry milk in cooking or as a beverage. For a beverage, some families mix equal amounts of fluid milk (made from nonfat dry milk) and fresh whole milk.

• Use evaporated milk in cooking.

STORING MILK AND CREAM

Fresh dairy products are high- ly perishable. Keep them clean, cold, and tightly covered.

Refrigerate fresh milk, cream,

and milk products as soon as pos- sible after purchase or delivery. Don't mix new milk with old except for immediate use.

Keep unopened cans of evaporated milk at room temperature or in a cool place.

Store unopened nonfat dry milk at a temperature of 75° F. or lower. Keep the unused portion in the original package or trans- fer it to a tightly covered container. Close the package immedi-

ately after using. If dry milk is exposed to air during storage, it may become lumpy and stale. After dry milk is mixed with water, store it in a refrigerator.

For directions and suggested maximum home-storage periods to maintain good quality, see guide below.

HOME STORAGE GUIDE

Milk, fluid: Fresh whole Fresh skim ( Refrigerate, covered. For best flavor, use in 3 to 5 days. Made from

nonfat dry- Cream, table and

whipping Refrigerate, covered. For best flavor, use in 3 to 5 days. Milk evaporated :

Unopened Store at room temperature; use within 6 months. Opened Refrigerate, covered. Use in 3 to 5 days.

Milk, sweetened condensed : Unopened Store at room temperature. Use within several months. Opened Refrigerate, covered. Use in 3 to 5 days.

Milk, dry: Unopened Store nonfat dry milk at room temperature. Use with-

in a few months. Store dry whole milk in refrigerator. Use within a few weeks.

Cream, pressurized whipped Refrigerate. Use within a few weeks.

Frozen desserts Store in freezing compartment of refrigerator; use in 2 or 3 days. Or store in airtight wrap in home freezer at 0° F.; use within 1 month.

COOKING WITH MILK AND CREAM

Kinds of Milk to Use In recipes in this publication,

'*milk" refers to fresh whole milk. Evaporated milk and fluid nonfat milk may be used in place of whole milk in some recipes.

Evaporated milk may be diluted with an equal volume of water and used like fresh milk for cooking and baking. Full-strength

evaporated milk adds extra nutritive value.

In cooking or baking, nonfat dry milk may be mixed with dry ingredients. It may also be mixed with water and used as a liquid.

To prepare fluid milk from nonfat dry milk for a beverage or for cooking, mix 1 cup instant nonfat dry milk with 3 cups water in a jar or bowl. Stir or shake mixture

until dry milk is dispersed. This amount makes about 3 cups fluid milk. To make 1 quart nonfat fluid milk, mix IV3 cups instant nonfat dry milk and 3% cups water. By weig-ht, use 3.5 ounces nonfat dry milk to make 1 quart fluid milk. Or follow directions on the package.

Sweetened condensed milk goes into desserts, candies, and special recipes.

Buttermilk and home-soured whole milk can be used inter- changeably for baking. If a recipe calls for sour milk or buttermilk, you can prepare the amount you need from sweet milk. For each cup, combine 1 tablespoon vinegar or lemon juice with enough sweet milk to make 1 cup of liquid. Let this stand 5 minutes before you use it.

Sour half-and-half may be used in place of sour cream in many recipes, including cakes and cookies that contain fat in addi- tion to sour cream.

Cooking Hints Milk should be heated or cooked

at a low temperature. Heat it slowly; do not let it boil. With care, milk can be heated satis- factorily over direct heat. A double boiler also works well for heating milk.

At high temperatures, the protein in milk coagulates into a film on top and a coating on sides of the pan. Prolonged high temperatures also cause off-flavors and— sometimes—scorching.

Milk mixtures thickened with flour or cornstarch need constant

stirring during cooking to prevent lumping.

Use low oven temperatures for baking casseroles containing a high proportion of milk.

Acids—such as tomatoes or lemon juice—often cause hot milk to curdle. To prevent this in tomato soup, thicken the milk first and add tomato juice shortly before serving. Or make a thickened tomato sauce and add it to hot milk just before serving.

Whipping Cream and Milk Whipping cream is easiest to

whip when it is chilled to between 35^ and 40° F. For best results, chill bowl and beater as well as cream. With a rotary beater or electric mixer, whip the cream rapidly—just until it mounds and holds its shape. Be careful not to overwhip.

To sweeten whipped cream: Add sugar at the rate of 2 to 4 tablespoons for each cup of wn- whipped cream used. Add this sugar after whipping is com- pleted ; if sugar is added too soon, whipping time increases and the volume decreases. Sweetened whipped cream is less stiff and less stable than unsweetened whipped cream.

One cup (1/^ pint) whipping cream yields about 2 cups of cream after whipping.

Undiluted evaporated whole milk can be whipped. To use in a recipe calling for whipped cream : Chill evaporated milk in a bowl in the freezing compartment of a refrigerator until ice crystals

form around edges. Chill beater, too. Use % cup unwhipped evaporated milk instead of 1 cup of unwhipped whipping cream. Whip chilled milk with rotary beater or electric mixer until stiff. This makes about 2 cups of whipped milk.

To whip evaporated milk for a dessert topping: Chill i/l cup evaporated milk, bowl, and beater as above. Whip chilled milk until

it is stiff. Add 1 tablespoon lemon juice and continue beating until milk is very stiff. Blend in 14 cup granulated or confectioner's sugar and 1/4 teaspoon vanilla. This makes about 1% cups whipped topping. The foam is stable for 45 minutes to 1 hour if refrig- erated.

Pressurized whipped cream whips when released from a can. Serve immediately.

CALORIES IN MILK PRODUCTS The following list shows the

approximate number of calories in 1 cup (8 fluid ounces) of se- lected milk and other dairy products:

MILK Buttermilk, made from skim milk__ 90 Chocolate milk, made from whole

milk and chocolate 210 Chocolate-flavored drink, made

from lowfat milk and cocoa 190 Dry (mixed with water) :

Nonfat 90 Whole 160

Evaporated (diluted with equal volume of water) :

Skim 90 Whole 170

Fresh skim or lowfat: Lowfat (1 percent milkfat) 110 Skim (nonfat) 90 2 percent 130 2 percent (added nonfat

milk solids) 145 Fresh whole, homogenized 160 Sweetened condensed,

undiluted 980 Yogurt, made from partially

skimmed milk 125

HALF-AND-HALF Half-and-half (11 percent

milkfat) 325 Sour half-and-half (11 percent

milkfat) 325

CREAM Sour (18 percent milkfat) 485 Table or coffee (18 percent milk-

fat) 505 Whipping (unwhipped) :

Heavy (36 percent milkfat) 840 Light (30 percent milkfat) 715

FROZEN DESSERTS Frozen custard (10 percent milk-

fat) 255 Ice cream, plain (10 percent

milkfat) 255 Ice cream, rich (16 percent milk-

fat) 330 Ice milk (5 percent milkfat) 200 Ice milk, soft-serve (5 percent

milkfat) 265 Sherbet, fruit (1.2 percent milk-

fat) 260

NOTE: The number of calories in frozen desserts varies with the amount of milkfat in the mix and the volume of air incorporated into the product during processing.

For milk products frequently used in small amounts, the approximate number of calories in 1 tablespoon is listed below :

MILK Dry:

Nonfat, instant (dry) 15 Whole, instant (dry) 20

Evaporated (whole, undiluted) 20

MILK—Con.

Fresh skim 5 Fresh whole, homogenized 10 Sweetened condensed (undiluted) _ 60 Yogurt, made from partially

skimmed milk

HALF-AND-HALF Half-and-half (11 percent milk-

fat) 20

Sour half-and-half (11 percent milkfat) 20

CREAM Sour (18 percent milkfat) 30

IQ Table or coffee (18 percent milkfat)

Whipping (unwhipped) : Heavy (36 percent milkfat) Light (30 percent milkfat)

30

55 45

FESTIVE FROZEN DESSERTS

Ice cream and other frozen desserts can be served as they come from the container. With very little effort, you can transform these favorites into special party fare.

Try any of the following— • An ice cream cake. Split an

angelfood or sponge cake into three layers. Spread slightly softened ice cream between the layers. Or hollow out the cake and fill it with softened ice cream. Then frost the cake with sweetened, flavored whipped cream and freeze until firm.

• An ice cream roll. Make a cake as for jelly roll. Cover with softened ice cream instead of jelly. Roll Sprinkle with confectioner's sugar or frost with whipped cream ; freeze until firm.

• Ice cream balls in pastel colors. Select several flavors of ice cream—pink strawberry or cherry, green mint or pistachio, yellow lemon or french vanilla, red or black raspberry. Scoop ice cream into balls ; place on a tray covered with waxed paper and re- turn to freezer until firm. Just before serving, arrange alternating colors in a chilled punch bowl, brandy snifter, or other large glass container. Dribble chocolate

sauce over the ice cream. Serve immediately. For a festive occasion, roll ice cream balls in tinted coconut before refreezing.

• Ice cream sundaes. Provide one or more flavors of ice cream and an assortment of sundae top- pings, whipped cream, and mar- aschino cherries.

• An ice cream pie. Fill a homemade or purchased crumb crust with softened ice cream. Swirl crushed fruit, mincemeat, chocolate sirup, or nut sundae topping into the ice cream. Freeze until firm.

• Ice cream parfaits. Place alternate layers of ice cream and crushed fruit or a sundae topping in tall slender glasses. Top with whipped cream, fruit, or both.

Sherbets combine well with fruit in cooling appetizers or desserts. Try the following combina- tions :

Raspberry sherbet with raspberries or sliced peaches.

Lemon sherbet with strawberries or raspberries.

Lime sherbet with whole berry cranberry sauce.

Pineapple sherbet with crushed pineapple or strawberries.

Orange sherbet with sliced ba- nanas or crushed pineapple.

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RECIPES

Milk and cream are basic ingredients in creative cookery. Recipes that follow use these products in appetizers, beverages, desserts, salads, salad dressings, sauces, and soups.

The calorie value per serving is given for each recipe. Ways to reduce calories are indicated for many recipes. Some suggest using skim milk in place of whole milk, half-and-half in place of cream, and whipped evaporated milk in place of whipped cream. Other recipes suggest that fat or other high-calorie ingredient be re- duced, omitted, or replaced with a lower-calorie ingredient.

Appetizers

Sour cream-ham dip

About iy2 cups Sour cream 1 cup Deviled ham 4y2-ounce can Prepared mustard 1 teaspoon Onion, grated 1 tablespoon

Mix all ingredients. Chill well. Calories per tablespoon: About

40. For fewer calories, use sour

half-and-half in place of sour cream. About 35 calories per tablespoon.

Creamy avocado dip About ;^l^ cups Avocados, ripe 2 medium Onion, grated 2 teaspoons Chili sauce 2 tablespoons Salt Vi teaspoon Tabasco sauce 4 drops Sour cream Vi cup

Mash avocados thoroughly.

Mix in other ingredients. Chill. Calories per tablespoon: About

25. For feiver calories, use sour


Soups

Tomato bisque soup

6 servings, about 1 cup each Tomatoes 16-ounce can Baking soda V2 teaspoon Salt 1 Vi teaspoons Butter or margarine 1V2 table-

spoons Instant minced onion 1 teaspoon Flour 1 y2 table-

spoons Milk 1 quart Pepper VB teaspoon Parsley flakes 1 teaspoon

Mash tomatoes with a fork to break up large pieces.

Cook tomatoes slowly 5 to 10 minutes.

Stir in baking soda and salt; mix well.

Melt fat in a 2-quart saucepan. Lightly brown onion in the fat. Stir in the flour. Gradually stir in half the milk. Cook over moderate heat, stir-

ring constantly, until mixture thickens.

Stir in tomato mixture, remaining milk, pepper, and parsley.

Heat over low heat to serving temperature (do not boil).

Serve immediately. Calories per serving: About

155.

For fewer calories, use skim milk in place of whole milk. About 110 calories per serving.

MENU SUGGESTION

Serve with toasted cheese sand- wiches, celery and carrot sticks, and grapes for dessert.

Golden squash soup

6 servings, 1 cup each Onion, sliced 1 small Butter or margarine 2 tablespoons Flour VA cup Milk 5 cups Hubbard squash, 12-ounce

mashed, frozen package Salt 1 Vi teaspoons Celery salt VA teaspoon Curry powder Va teaspoon Pepper As desired

Cook onion in fat in a large saucepan for a few minutes.

Stir in flour; add milk gradually.

Cook over low heat, stirring constantly, until thickened.

Remove from heat ; add squash and seasonings.

Reheat to serving temperature but do not boil.

NOTE : II/2 cups cooked, mashed Hubbard squash may be used in this recipe.

Calories per serving: About 210.

For fewer calories, use skim milk in place of whole milk. About 150 calories per serving.

MENU SUGGESTION

Serve with cold roast beef sand- wiches and tomato-and-cucumber salad. Have fresh fruit for dessert.

Quick ham-vegetable chowder 6 servings, about 1 cup each Cream of mushroom

soup, condensed lOl^-ounce can

Cream of celery soup, condensed 10y2-ounce

can Milk 21/^ cups Peas, frozen 1 cup Green onions, thinly

sliced V4 cup Ham, cooked, cut in thin

1-inch strips 1 cup

Mix all ingredients in a 2-quart saucepan and heat to simmering.

Simmer 5 to 10 minutes or until vegetables are done.


For fewer calories, use skim milk in place of whole milk. About 195 calories per serving. MENU SUGGESTION

Serve with apple-and-celery salad and oatmeal cookies for dessert.

Cream of pea soup 6 servings, about % cup each Peas, frozen 2 packages, 10

ounces each Instant minced onion 2 teaspoons Boiling water 1 cup Butter or margarine 1V2 table-

spoons Flour 3 tablespoons Milk 3 cups Salt 1 teaspoon

Cook peas and onion in boiling water until tender, about 10 minutes.

Put vegetables and cooking liquid through a sieve or foodmill, or blend in a blender.

Melt fat in a 2-quart saucepan. Stir in flour.

10

Stir in milk slowly. Cook over low heat, stirring constantly until thickened.

Stir in sieved peas and salt. Heat just to boiling; serve im-

mediately. Calories per serving: About

190. For feiüer calories, use skim

milk in place of whole milk. Omit butter or margarine. About 130 calories per serving.

VARIATION Cream of potato soup,—Omit

the peas. Use 3 cups diced potatoes; cook until tender. Do not sieve potatoes. Add 1 tablespoon parsley flakes, cooked potatoes, and salt to cooked milk mixture. About 185 calories per serving if made with whole milk ; about 125 calories if made with skim milk and no fat.

MENU SUGGESTION Serve with a ham and swiss

cheese sandwich. Have an apple for dessert.

Quick tomato-cheese soup

6 servings, about 1 cup each Milk 2^/2 cups Cheese soup, condensed- 10y2-ounce

can Tomato soup,

condensed lOVa-ounce can

Corn, cream-style, canned 1 cup

Rice, packaged,

precooked - -VA cup Parsley flakes 1 tablespoon Worcestershire sauce ___ VA teaspoon Pepper Few grains Butter or margarine 2 tablespoons

In a 2-quart saucepan, slowly

stir milk into soups to make a smooth mixture.

Mix in remaining ingredients. Cook slowly, stirring occasion-

ally, over low heat until rice is tender, about 15 minutes.


For fewer calories, use skim milk in place of whole milk. Omit butter or margarine. About 180 calories per serving. MENU SUGGESTION

Serve with thick slices of pum- pernickel or rye bread and fresh pears.

Cream of corn soup

6 servings, about % cup each Bacon, cut-up 2 slices Instant minced onion 2 teaspoons Potatoes, diced 1 cup Water V2 cup Cream-style corn 16-ounce can Milk 2 cups Salt V2 teaspoon

Fry the bacon in a large saucepan until crisp and brown. Re- move bacon from pan and save.

Lightly brown onion in bacon fat.

Add potatoes and water; cook 10 minutes.

Add com and heat gently 5 minutes longer to blend flavors.

Stir the milk and salt into vegetable mixture.

Add the crisp bacon. Heat to serving temperature. Calories per serving: About

190. MENU SUGGESTION

Serve with tomato and cottage cheese salad, and have ginger- bread with applesauce for dessert.

11

Beverages

Strawberry milkshake

6 servings, ly^ cups each Strawberries, frozen 10-ounce

package Milk 1 quart Instant nonfat dry milk __ 1 cup Strawberry ice cream,

slightly softened 1 quart

Thaw strawberries until soft but still very cold ; crush.

Add milk and nonfat dry milk to strawberries and blend thoroughly.

Add softened ice cream and beat or shake just enough to blend ingredients.

Pour into tall glasses and serve immediately.


VARIATION

Mocha milkshake,—Omit strawberries. Dissolve 2 tablespoons instant coffee in 14 cup warm water. Cool. Add to mixture of milk and nonfat dry milk. Use chocolate ice cream instead of strawberry ice cream. About 320 calories per serving.

Fruity buttermilk

6 servings, 1 cup each Buttermilk 3 cups Pineapple juice or

apricot nectar, canned 3 cups

Sugar 3 tablespoons

Mix all ingredients. Serve chilled. Calories per serving: About

135 if made with pineapple juice; 140 if made with apricot nectar.

Choco-mint milk

6 servings, 1 cup each Milk 5 cups Chocolate sirup Vz cup Instant nonfat dry milk ___ 1 cup Peppermint candy,

crushed Vz cup

Mix all ingredients. Let stand in the refrigerator at

least 1/^ hour to allow candy to dissolve.

Stir before serving. Serve chilled. Calories per serving: About

255.

Maple float

6 servings, about 1 cup each Maple sirup Va cup Molasses 1 tablespoon Milk 5 cups Vanilla ice cream 1 pint

Mix maple sirup, molasses, and milk together.

Stir well. Cut ice cream into 6 pieces. Put a piece of ice cream into

each of 6 glasses. Pour maple mixture over ice

cream. Serve immediately. Calories per serving: About

275. For fewer calories, use skim

milk in place of whole milk. About 215 calories per serving.

Sauces Sauces add a gourmet touch to

meals. Once you have mastered the basic white sauce, you'll find it easy to develop tasty variations.

White sauce can be used for creamed vegetables, meat, fish,

12

and eggs; soups; gravies; and croquettes.

The secret of making a smooth white sauce is to blend the flour with fat or with cold liquid before combining it with hot liquid. Low

heat and constant stirring also help.

The recipes for standard and lowfat white sauces list the amounts of ingredients to use for thin, medium, and thick sauce.

Standard white sauce 1 cup Thin Butter, margarine, or other fat 1 tablespoon All-purpose flour 1 tablespoon

Salt V4 teaspoon Milk 1 cup

Calories per cup: About 290 for thin sauce; about 420 for medium sauce ; about 550 for thick sauce.

Medium Thick 2 tablespoons 3 tablespoons 2 tablespoons 3 or 4 table-

spoons V4 teaspoon V4 teaspoon 1 cup 1 cup

Lowfat white sauce 1 cup Thin Butter, margarine, or other fat 2 teaspoons

AH-purpose flour

Salt

1 tablespoon

V4 teaspoon

Medium 1 tablespoon

2 tablespoons

Thick 1V2 table-

spoons 3 or 4 table-

spoons l^ teaspoon VA teaspoon

Skim or reconstituted nonfat dry milk 1 cup 1 cup 1 cup

Calories per cup: About 180 forthin sauce; about 245 for medium sauce; about 325 for thick sauce.

Either method 1 or method 2 can be used to make standard and lowfat white sauces. Method 1 1. Melt fat in a heavy saucepan. 2. ^ Blend in flour to make a smooth

mixture. 3. Add milk slowly while stirring

rapidly to prevent lumping. Bring mixture to a boil, stirring constantly.

4. Reduce heat. Add salt and cook 1 minute longer, stirring constantly. Remove from heat.

Method 2 1. Blend flour with 14 of the cold

milk. Mix well. 2. Heat the rest of the milk in a

heavy saucepan.

8. Add the flour and milk mixture and bring to a boil; stir constantly to prevent lumping.

4. Reduce heat. Add salt and fat; cook 1 minute longer, stirring constantly. Remove from heat.

NOTE : With method 2, fat may be omitted from white sauce used in foods such as cream soups and casseroles that do not depend on fat for flavor or texture.

Ways to vary white sauce

Cheese sauce.—Make 1 cup of thin or medium white sauce. Re- move sauce from heat; stir in 1

13

cup shredded Cheddar cheese. Blend well.

MushrooTYi sauce.—Use i/^ cup fresh or canned mushrooms (either sliced or small whole) with a recipe for 1 cup medium white sauce. Cook mushrooms in the fat about 3 minutes before blending in the flour. Use liquid from canned mushrooms to re- place part of the milk in basic recipe. Continue as directed in method 1.

Herb sauce,—Use 2 teaspoons fresh or frozen chopped chives, 2 teaspoons finely chopped parsley, and % teaspoon marjoram or thyme with a recipe for 1 cup thin or medium white sauce. Cook chives and parsley in the fat about 3 minutes. Mix flour and marjoram or thyme; blend into fat mixture. Continue as directed in method 1.

Mocha dessert sauce

About 2^4, cups Cornstarch 2 tablespoons Sugar % cup Salt V2 teaspoon Milk 2 cups Butter or margarine VA cup Unsweetened chocolate -2 ounces Instant coffee 1 teaspoon

Mix cornstarch, sugar, and salt in a 1-quart saucepan.

Add milk slowly, stirring until smooth.

Bring to a boil over low heat, stirring constantly.

Boil 1 minute. Add fat and chocolate. Boil, stirring constantly until

thick and smooth, about 2 minutes.

Stir in instant coffee. Cool. Serve on ice cream or plain

cake. Calories per tablespoon: About

45. For fetver calories, use skim

milk in place of whole milk and only 1 tablespoon butter or margarine. Use V3 cup cocoa in place of chocolate. Stir cocoa into cornstarch mixture. Mix well before adding milk. About 25 calories per tablespoon.

Sour cream-horseradish sauce About i 14 ^"^V^ Sour cream 1 cup Salt Vi teaspoon Prepared horseradish _„._3 tablespoons Parsley flakes 1 teaspoon

Mix ingredients well. Serve on ham or beef. Calories per tablespoon: About

25. For fewer calories, use 1 cup

sour half-and-half in place of sour cream. About 20 calories per tablespoon.

Salads and Salad Dressings

Sunshine fruit-cream mold 6 servings, % cup each Lemon-flavored gelatin __3-ounce

package Boiling water 1 cup Pineapple liquid and

cold water 1 cup Process Cheddar cheese,

coarsely shredded Vi cup Pineapple chunks,

drained 20-ounce can Grapes, seedless,

halved 1 cup Whipping cream Vi cup Lettuce leaves 6 Grape clusters, small —_6 Mint sprigs 6

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Dissolve gelatin in boiling water; stir in pineapple liquid and water.

Chill until thick but not set. Fold in cheese, pineapple

chunks, grapes; mix gently. Whip cream; fold into gelatin

mixture. Pour into a iy2-quart mold or

6 individual molds. Chill until set. Unmold on lettuce. Garnish with grape clusters

and mint sprigs.

Caloñes per serving: About 235.

For fewer caloñes, use 1/3 cup evaporated milk in place of whipping cream. To whip, see page 6. About 185 calories per serving.

Fruit whipped cream dressing

A bout 114 cups Butter or margarine .3 tablespoons Flour -— __3 tablespoons Sugar . Va cup Salt Ve teaspoon Lemon juice _ ..^ VA cup Orange juice frozen

concentrate 1 tablespoon Pineapple juice, canned Va cup Egg yolks, slightly

beaten 2 Whipping cream _. Vi cup

Melt the fat in a saucepan over low heat.

Stir in flour, sugar, and salt. Add fruit juices gradually and

cook until the mixture thickens. Stir a little of the hot mixture

into the egg yolks ; then stir the egg yolks in the rest of hot mixture.

Sunshine fruit'^ream mold—a party salad. BN-28091

15

Cook about 2 minutes, stirring constantly.

Chill, covered. Whip the cream until stiff. Gently stir chilled dressing into

whipped cream. Calories per tablespoon: About

55.

Sour cream salad dressing About 1^4, cups Sour cream 1 cup Lemon juice 1 tablespoon Vinegar 1 tablespoon Prepared mustard 1 teaspoon Sugar 1 tablespoon Salt 1 teaspoon

Mix ingredients thoroughly. Chill. Calories per tablespoon: About

25. For fewer calories, use sour


Desserts Frozen citrus dessert 9 servings, each S inches square

Crumb layer Chocolate cookies,

crushed 1 cup Butter or margarine,

melted 3 tablespoons Citrus layer

Lime-flavored gelatin __ -3-ounce package

Boiling water 1 cup Sugar 1^/^ cups Lemon rind, finely

grated 2 teaspoons Orange rind, finely

grated 1 teaspoon Lemon juice Vd cup Orange ¡uice 14 cup Milk 2 cups Table cream 1 cup Orange sections 9

Mix crushed cookies and melted fat.

Press firmly in the bottom of a 9- by 9- by 2-inch baking pan.

Chill while preparing citrus layer.

Dissolve gelatin in boiling water. Cool.

Mix remaining ingredients except orange sections.

Stir until sugar dissolves. Add gelatin mixture and mix

well. Chill until thick but not set. Pour over chilled crumb layer. Freeze 5 hours. Remove from freezer 5 to 10

minutes before serving.

Rice cream with strawberries

6 servings, % cup each Milk . 2 cups Rice, uncooked VA cup Unflavored gelatin 2 teaspoons Sugar -3 tablespoons Salt VA teaspoon Whipping cream 1 cup Strawberries, fresh,

sliced 1 cup Sugar 3 tablespoons Vanilla Vi teaspoon

Heat milk in the top of a double boiler.

Add rice ; cover. Cook over boiling water, stir-

ring occasionally, until rice is tender, about 1 hour.

Mix gelatin, 3 tablespoons sugar, and salt.

Add to rice mixture; mix thoroughly. Cool.

Whip cream until stiff. Mix strawberries and 3 table-

spoons sugar. Fold strawberries, vanilla, and

whipped cream into rice mixture.

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Chill li/è to 2 hours; serve. Calories per serving: About

280.

VARIATION

Rice cream with peaches.—Use sliced fresh peaches instead of strawberries and add l^ teaspoon almond extract. About 280 calories per serving.

NOTE : A 10- or 12-ounce package of frozen sweetened, sliced strawberries or peaches may be used in this recipe. Omit the 3 tablespoons sugar used to sweeten the fresh fruit. Thaw and thoroughly drain fruit before folding into rice mixture. The texture will not be as good as that of a pudding made with fresh fruit.

Orange-buttermilk sherbet

12 servings, about I/2 cup each Sugar ^4 cup Corn sirup 1 cup Orange juice frozen

concentrate V2 cup Lemon juice 3 tablespoons Buttermilk 2 cups Milk 2 cups

Mix all ingredients together. Pour into a 1-gallon ice cream

freezer canister; fill not more than two-thirds full.

Freeze in a handcranked or electric ice cream freezer packed with a mixture of 1 part ice cream salt and 6 parts crushed ice. In handcranking, the sherbet is frozen when the crank is difficult to turn. An electric freezer shuts off automatically when sherbet is frozen.

Remove dasher. Repack ice

cream freezer with a mixture of 1 part salt and 8 parts ice.

Let sherbet stand about 2 hours before serving.

Or pack sherbet in freezer containers and harden in a home freezer.


Vanilla ice milk 26 servings, ^ cup each Sugar 2 cups Cornstarch VA cup Salt VA teaspoon Skim milk 2 quarts Eggs, beaten 3 Unflavored gelatin 1 tablespoon Vanilla V/i table-

spoons Mix sugar, cornstarch, and salt

in a large saucepan. Stir in 1 quart skim milk grad-

ually. Cook over low heat, stirring

occasionally until thickened, 12 to 15 minutes.

Stir a little of the hot cornstarch mixture into the beaten eggs; then stir the eggs into the remaining cornstarch mixture.

Cook over low heat, stirring constantly 4 to 5 minutes longer, or until the mixture is about the consistency of soft custard.

Soften gelatin in 1 cup skim milk.

Stir into hot mixture. Chill thoroughly. This step is

essential for a smooth ice milk. Stir in vanilla and remaining

skim milk. Pour into a 1-gallon ice cream


Freeze in a handcranked or electric ice cream freezer, packed

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with a mixture of 1 part ice cream salt and 6 parts crushed ice. In handcranking, the ice milk is frozen when the crank is difficult to turn. An electric freezer shuts off automatically when ice milk is frozen.

Remove dasher. Repack ice cream freezer with a mixture of 1 part salt and 8 parts ice. Let ice milk stand about 2 hours before serving. Or, pack ice milk in freezer containers and harden in a home freezer.

NOTE: For this recipe use only clean eggs with no cracks in shells.

Calories per serving: About 100. VARIATION

Fruit ice milk.—Stir 2 cups crushed or pureed sweetened fruit into the ice milk after the dasher is removed. Repack freezer with salt and ice; allow ice milk to harden. About 120 calories per serving if frozen strawberries are used.

Custard pie 9-inch pie, 6 or 8 servings Eggs, beaten — —.4 Sugar V2 cup Salt - V2 teaspoon Milk 2'/2 cups Vanilla 1 teospoon Pastry shell, unbaked .-..9-inch Nutmeg As desired

Preheat oven to A25° F. (hot). Mix eggs, sugar, salt, milk, and

vanilla thoroughly. Pour filling into pastry shell

and sprinkle with nutmeg. Bake 30 to 35 minutes or until

the tip of a knife inserted in the center comes out clean.

Calories per serving: About 350 for Viî pie ; 265 for % pie.

Garnish with orange sections. Calories per serving: About

325. For fewer calories, omit crumb

layer and use skim milk in place of cream. About 200 calories per serving.

Vanilla ice cream 28 servings, 14 cup each Sugar 2 cups Cornstarch _ VA cup Salt VA teaspoon Milk .- - 1 quart Eggs, beaten 4 Vanilla _ 2 tablespoons Table cream _ 1 quart

Mix sugar, cornstarch, and salt in a large saucepan.

Stir in milk gradually. Cook over low heat, stirring oc-

casionally until thickened, 12 to 15 minutes.

Stir a small amount of the hot cornstarch mixture into the beaten eggs; then stir the eggs into the remaining cornstarch mixture.

BN-28094

Homemade vanilla ice cream—a treot for young '' and old.

18

Cook over low heat, stirring constantly 4 to 5 minutes longer, or until the mixture is about the consistency of pudding.

Chill thoroughly. This step is essential for a smooth ice cream.

Stir in vanilla and cream. Pour into a 1-gallon ice cream


Freeze in a handcranked or electric ice cream freezer packed with a mixture of 1 part ice cream salt and 6 parts crushed ice. In handcranking, the ice cream is frozen when the crank is difficult to turn. An electric freezer shuts off automatically when ice cream is frozen.

Remove dasher. Repack ice cream freezer with a mixture of 1 part salt and 8 parts ice. Let ice cream stand about 2 hours before serving. Or, pack ice cream in freezer containers and harden in a home freezer.

NOTE : For this recipe, icse only clean eggs with no cracks in shells.


For fewer calories, use chilled evaporated milk (not diluted) in place of table cream. About 140 calories per serving. VARIATIONS

Fruit ice cream.—Stir 2 cups crushed or pureed sweetened fruit into ice cream after dasher is removed. Repack freezer with salt and ice; allow ice cream to harden. About 180 calories per serving if frozen strawberries are used in basic recipe; 160 in recipe for fewer calories.

Chocolate swirl ice cream,— Swirl 214 cups mocha dessert sauce (p. 14) or any chocolate sauce through ice cream after dasher is removed. Repack freezer ; allow ice cream to harden. About 220 calories per serving if mocha dessert sauce is used and 230 if chocolate sauce is used in basic recipe.

Sour cream cookies

Jf dozen cookies Butter or margarine,

softened Va cup Sugar 1 cup Eggs, beaten 2 Vanilla 1 teaspoon Flour, unsifted Pi cups Salt V2 teaspoon Baking soda VA teaspoon Nutmeg V2 teaspoon Sour cream ^ V2 cup Nuts, chopped 1 cup

Preheat oven to 875 "^ F. (moderate).

Grease baking sheets. Beat fat and sugar together

until creamy. Beat in eggs and vanilla. Stir flour, salt, baking soda,

and nutmeg together. Mix flour mixture, sour cream,

and nuts with fat mixture. Drop dough from a teaspoon

onto baking sheets; space cookies about 2 inches apart.

Bake 10 to 12 minutes, or until lightly browned around the edges.

Calories per cookie: About 75.

VARIATION Sour cream cookies with choco-

late chips.—Use 1 cup chocolate chips in place of chopped nuts. About 75 calories per cookie.

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GLOSSARY 2

FRESH WHOLE MILK Grade A pasturized milk sold for home use. Whole milk At least 3.25 percent milkfat and 8.25 percent non-

fat milk solids in most States. Homogenized Fat uniformly distributed through milk. Cream-line Layer of cream at top of container. Vitamin D Vitamin D increased to at least 400 U.S.P. or In-

ternational Units per quart. Fortified multiple-

vitamin and/or mineral Added vitamin A, vitamin D, riboftavin, thiamin,

niacin, and/or iron, iodine. Concentrated Fresh milk with two-thirds water removed.

Skim milk Processed to remove most of the fat. Skim or nonfat

milk Not more than 0.5 percent milkfat and at least 8.25 percent nonfat milk solids in most States.

Fortified skim Added vitamin A and vitamin D, less than 0.5 percent milkfat, and at least 10 percent nonfat milk solids.

Lowfat Between 0.5 and 2 percent milkfat. 2 percent 2 percent milkfat and—usually—10 percent non-

fat milk solids. Flavored milk Flavoring and stabilizer added.

Chocolate milk Made from whole milk with chocolate and sweetener.

Chocolate-flavored milk Made from whole milk with cocoa and sweetener.

Chocolate drink (choeolate lowfat milk) Made from skim or lowfat milk with chocolate and

sweetener. Nonfat milk solids may be added. Chocolate-flavored

drink Made from skim or lowfat milk with cocoa and sweetener. Nonfat milk solids may be added.

Other Flavored milk: Strawberry, coffee, maple, or other flavoring combined with whole milk. Flavored drink or flavored lowfat milk : Flavoring combined with skim or lowfat milk.

CULTURED MILK Made by adding: bacterial culture to milk. Buttermilk Thick, smooth liquid. Usually made from skim milk;

at least 8.25 percent nonfat milk solids. Yogurt Semisolid. Made from whole or skim milk. Fruit or

other flavorings may be added. CANNED MILK Concentrated by removing water from milk.

Evaporated milk Vitamin D added. Sterilized. Whole At least 7.9 percent milkfat and 25.9 percent total

milk solids. Skim Low milkfat—often 0.2 or 0.3 percent. At least 18

percent total milk solids. Vitamin A may be added.

Sweetened condensed milk ^ Sugar added to help preserve milk. At least 8.5 per-

cent milkfat and 28 percent total milk solids.

^ Based on recommendations in "Grade *A' Pasteurized Milk Ordinance," Public Health Service Publication 229 (1967 revision), "Federal and State Standards for the Composition of Milk Products," Agriculture Handbook No. 51 (Jan. 1968), and Federal standards of identity as published in the Federal Register. A few States have set slightly lower minimums than those listed for milkfat and nonfat milk solids for some products.

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DRY MILK Not more than 5 percent of moisture. Nonfat dry milk Made from fluid skim milk. Usually "instantized."

Not more than 1.25 percent milkfat in extra grade dry product. May have vitamins A and D added.

Whole dry milk Made from fluid whole milk. At least 26 percent milkfat in the dry product.

HALF-AND-HALF Mixture of milk and cream. Pasteurized, Grade A. Half-and-half At least 10.5 percent milkfat; generally homogenized. Sour half-and-half Made by adding bacterial culture to fresh half-and-

half; 0.2 percent acidity. Fluid or semifluid. CREAM Pasteurized, Grade A.

Table cream (coffee or light cream) At least 18 percent milkfat; generally homogenized.

Sour cream Made by adding bacterial culture to fresh table cream; 0.2 percent acidity. Fluid or semifluid.

Light whipping cream__ At least 30 percent milkfat. Heavy whipping cream- At least 36 percent milkfat. Pressurized whipped

cream Liquid containing fresh table or whipping cream, sugar, stabilizer, emulsifier in aerosol can.

FROZEN DESSERTS Hard or soft frozen, pasturized during processing. Ice cream Made from cream, milk, sugar, stabilizers. At least

10 percent milkfat and 20 percent total milk solids.

Frozen custard (French or New York ice cream) Made from the usual ingredients for ice cream, plus

egg yolks. At least 10 percent milkfat and 20 percent total milk solids.

Ice milk Made from milk, stabilizers, sweeteners. Between 2 and 7 percent milkfat and at least 11 percent total milk solids.

Fruit sherbet Made from milk, fruit or fruit juice, stabilizers, sweeteners. From 1 to 2 percent milkfat, and between 2 and 5 percent total milk solids.

OTHER PUBLICATIONS

The Agricultural Research Service of the U.S. Department of Agri- culture has prepared a number of other publications about using specific foods in family meals. To obtain a free copy of any of these, send a post card with your name, address, ZIP Code, and the bulletin title and number to the Office of Information, U.S. Department of Agriculture, Washington, D.C. 20250. The publications in this series :

HG 103, "Eggs in Family Meals : A Guide for Consumers." HG105, "Vegetables in Family Meals : A Guide for Consumers." HG 110, ''Poultry in Family Meals: A Guide for Consumers." HG 112, "Cheese in Family Meals : A Guide for Consumers." HG 118, "Beef and Veal in Family Meals : A Guide for Consumers." HG 124, "Lamb in Family Meals : A Guide for Consumers." HG 125, "Fruits in Family Meals : A Guide for Consumers." HG 150, ''Cereals and Pasta in Family Meals : A Guide for Con-

sumers." HG 160, "Pork in Family Meals : A Guide for Consumers." HG 176, "Nuts in Family Meals : A Guide for Consumers."

21

INDEX TO RECIPES

Page

Appetizers : Creamy avocado dip 9 Sour cream-ham dip 9

Beverages : Choco-mint milk 12 Fruity buttermilk 12 Maple float 12 Mocha milkshake 12 Strawberry milkshake 12

Desserts : Chocolate swirl ice cream 19 Custard pie 18 Frozen citrus dessert 16 Fruit ice cream 19 Fruit ice milk 18 Orange-buttermilk sherbet 17 Rice cream with peaches 17 Rice cream with strawberries _ 16 Sour cream cookies I9 Sour cream cookies with

chocolate chips 19 Vanilla ice cream 18 Vanilla ice milk 17

Page

Salads and Salad Dressings: Fruit whipped cream dressing 15 Sour cream salad dressing 16 Sunshine fruit-cream mold 14

Sauces : Cheese sauce 13 Herb sauce 14 Lowfat white sauce 13 Mocha dessert sauce 14 Mushroom sauce 14 Sour cream-horseradish sauce _ 14 Standard white sauce 13

Soups : Cream of corn soup 11 Cream of pea soup 10 Cream of potato soup 11 Golden squash soup 10 Quick ham-vegetable chowder _ 10 Quick tomato-cheese soup 11 Tomato bisque soup 9

This is a C^mAAjm^ of USDA

•Ù U.S. GOVERNMENT PRINTING OFFICE: 1972 O 442-735

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