“Man shall not
live by bread alone."
—MATHEW
“A cheerful look
makes a dish a feast.”
—HERBERT
Lending Variety to the Breakfast
The growing recognition of the need for variety in the breakfast emphasizes the
importance of this, the meal that plays so large a part in starting each day off well.
By VERBA E. W ILLIAMS
Household Arts Department, Omaha Central High School
PART ONE
HTIE old proverb, “All's well that ends
well,” might best be transposed to
“All’s well that begins well” so far as
breakfast is concerned. Particularly
does this apply to brain-workers and
school children, whose mental strength must
be derived from fuel the well-balanced break
fast supplies. For whether mental or physical,
no worker’s efforts can be most efficient where
the day’s first meal is incomplete.
Sufficient time should be planned for this
meal. There should not be any rush in serving
breakfast. No adult or child should go to the
day's work or study without proper nourish
ment. The breakfast should be eaten *!owly
and thoroughly masticated. It should be eaten
regularly and leisurely each morning. One of
the worst faults of the average home is the
hasty, hurriedly-eaten breakfast. It is such a
poor way to begin the day.
The housewife can easily find variety in
fruits for January without half trying.
If she selects dates for her fruit for one
morning she has 70.fi per cent carbohydrate,
1.0 per cent protein, 2.5 per cent fat, 15.8 per
cent water, 1.2 per cent mineral salts, 10 per
cent refuse. She is giving her family 1,425 cal
ories per pound when she serves dates. If this
fruit is stewed it affords a delicious and re
freshing dessert for breakfast. Dates are ex
cellent served with a cereal and cream.
A baked apple helps to check a morning’s
grouch. One large baked apple gives 100 cal
ories, so also does one banana, two peaches or
pears, one bunch of grapes. Either four or
five prunes or dates, two dozen raisins, one
and a half figs, one orange, two medium sized
slices of pineapple and you have eaten 100
calories of food for your breakfast.
ing 1.4 ounces there are 13 calories of protein,
1G of fat, 71 of carbohydrates. Popovers .
weighing two ounces contain 18 calories of^
protein, 27 of fat, 55 of carbohydrate.
Eggs are rich in protein, some fat, some min
eral. One and one-third eggs make 100 calo
ries and of this amount 36.4 calories are
protein.
An ordinary breakfast should contain from
700 to 900 calories. Fruit, 100 calories. Ce
real, from 50 to 100 calories. Eggs, or liver
and bacon or creamed dried beef on toast,
from 100 to 200 calories. White toast, muf
fins, rolls, waffles or popover, from 100 to 200
calories. Butter, 100 calories. Top milk. 100
calories. Coffee with cream, 100 calories. Thin
breakfast will total from 700 to 900 calories.
A second breakfast which totals 552 calories
follows: Apple, one medium, 75 calories;
The day should be started with
a cheery atmosphere. It would
help a long ways toward the
right start for a good day’s work
if there was more efficiency in
rising, dressing and eating one’s
most important meal.
Don’t Overlook the Table
The table should be attractive
for the morning meal. Fresh
flowers and colored linens lend
an attractive air to the breakfast
hour. Tinted china is interesting
and cheery in the breakfast room.
A feeble appetite may be
tempted by such dainty service.
Many of our modern homes
have built-in breakfast nooks and
are supplied with the electric
toaster and grill. This makes it
possible for the toast to be made
fresh and served warm while the
family visit or read and discuss
the morning paper. The entree
for breakfast may also be kept
piping hot by means of the grill
placed upon the tea cart if it can
not be placed at the host’s place
of service.
To Coax the Lagging Appetite
Above all, the breakfast must
be tempting and nutritious. The
food served must contain the
food elements that are to keep
the body properly nourished for
the morning hours.
The breakfast should vary as
much as possible so that this im
portant meal shall not become
monotonous.
“Grouch Prevention”
c i rjlHE most difficult meal of all to prepare,"
K declared a most charming housewife recently.
She referred to the monotonous sameness of her
breakfast menus.
She little realized she had fallen into that rut so com
monly apparent in our homes today of viewing breakfast
as something to be both hurriedly served and eaten.
Her mind had simply become bairen of ideas of that
“something different" and appropriate for breakfast. Yet,
she wondered why her husband often preferred to pass up
breakfast at home, entirely—slipping away from the office
early in the forenoon for some restaurant fare to be con
sumed in leisure over his morning paper.
Her comments fired our editorial mind with inspiration.
Perhaps thousands of wives among our readers might also
be in that same "breakfast rut." Could We enlighten them?
Wc pondered.
Being a mere man—sympathetic naturally, with the
daily trials "us husbands" are confronted with, it struck
us as the foundation for an interesting article.
Miss Williams received the assignment. Her masterful
suggestions herewith presented, is the result.
It's all right, fellow husbands—breakfast henceforth and
forevermore, may be made most enjoyable.
—THE EDITOR
cereal with cream halt ana halt,
100 calories; bacon, two pieces,
50 calories; egg, scrambled, 110
calories; toast, three pieces, 100
calories; sugar for fruit and cof
fee, 50 calories; butter, 67
calories.
Fruits are rich in iron, white ^
bread and milk supply calcium
and phosporus, eggs supply phos
phorus.
The fruits, cereals and proteids
should vary in order to keep the
appetite good. One tires of a
sameness in the breakfast menu,
probably quicker than any other
meal in the day. The housewife
should be a good planner as well
as an early, riser if she would
serve happy, wholesome break
fasts to her family.
Many Fruit* and Way*
to Prepare
Serve plenty of oranges, as
these are rich in mineral and vita
mines. An orange contains 100
calories. Oranges may be served
plain, as a juice, cubed or sliced
and served with bananas.
Oranges may be had most all the 4
year.
Apples are always good fruit
for breakfast. There are many
ways to serve them. Apples may
be served plain, fried, baked,
stewed or sauced. These may be
had the year round. This fruit
may he combined with cranber
ries for breakfast, may also be
used in apple fritters and break
fast cakes. Glazed apples with
prunes are delicious. Frosted
Foods which supply protein for the body,
which build and repair tissues, such as meat,
eggs or fish, must be supplied. Bread, pota
toes and cereals give the carbohydrates
needed. These form sugar and starch for the
body, while butter and fat of meats suppjy the
needed fats. Fruits give us sugar and mineral
matter and should form a part of each break
fast menu. Milk, the perfect food, should also
be found in each breakfast served the family.
The Dietician’s Viewpoint
Serve plenty of fruit. Vary the fruit to suit
the season. Fresh fruits are best, but one may
use dried or evaporated fruits occasionally
without sacrifice to health.
In January we find California grapes,
oranges, bananas, grapefruit, cranberries,
pears and apples in the market. This is quite
a variety of fruit, not to mention cherries,
peaches, strawberries, pears and other canned
fruits, stored in the fruit cellar. Evaporated
apricots, peaches, loganberries, dried fruits
such as prunes and raisins may be had most
any time. Figs and dates are to be found also
in the January fruit market.
Fruits should be eaten in the early part of
the meal, as these whet the appetite. Fruits
are rich in carbohydrates, contain some pro
tein and some fat, with small amount of min
eral matter.
The fruit course is followed by a cereal usu
ally. This cereal is served with milk and
sugar. The cereal eaten is rich in carbohy
drates, contains small amount of fat and some
protein. The sugar served with the cereal is
practically 100 per cent carbohydrates, while
the milk, if whole, contains about 52 per cent
fat, 27 per cent carbohydrates, 10 per cent
protein.
If bacon, sausage or fish is a part of the
breakfast menu you have the largest percent
age of fat, medium amount of protein and no
carbohydrate whatever.
Toast, biscuits, waffles or cakes served are
rich in carbohydrate, some fat and some
protein.
In one griddle cake (4H inches in diameter)
are 14 calories of protein, 25 of fat, 61 of car
bohydrates, while in graham muffins weigh
apples are a new dish most tempting for
breakfast. Apple delight is also new.
Baked apples with raisins, baked apples
stuffed with figs are varieties just a little dif
ferent and more delicious than plain baked
apples.
Apple muffins. Bavarian toast, apple pan
cakes, apple gems are a few examples of use
of apples with breakfast dishes.
Bananas may be baked, sliced and served
with cream and sugar or may be served with
breakfast foods such as corn flakes and wheat
farina. Bananas may be used in fritters, also
mixed with oranges, cherries and other fruits
served for breakfast.
Figs are delicious stewed and served with
cream of wheat and mush.
Grapefruit is excellent for a fruit cup, also
shredded or served in the half shell. Grapes
are more often served on the stem, although
these may be used in a cocktail, fruit cup, in
conserves, doughs or stewed. Grapes may he
(f'ontimiPt! on Png** Kight)
