This little cook book is intended to help the frugal housewife to feed her family well. In these days of high cost of living this is not an easy problem. The woman who has a limited amount to spend on her table, must spend it wisely if the members of her household are to be well nourished and enjoy their food.

True economy does not mean poor living. It means eliminating waste-getting the most for your money. It is quite possible to spend much and get little, in the way of wholesome food. Knowledge alone can save the housewife from such error. In the purchase and preparation of food she must know food values, how to get them at lowest cost, how to prepare them into appetizing dishes, how to save unnecessary waste.

It may be poor economy to buy inexpensive food. The family must have certain elements to grow and work. Food may be cheap and worthless, or inexpensive and valuable. One must

"know." It is really a simple matter to choose nutritious food, and have it so prepared that there is no waste. Waste is responsible for much of what we call "high cost of living". Extravagance is evidenced not only by what people throw away, but also by what they leave in the shops because they do not know how to prepare it. Butchers put a high price on the cuts of meat which anybody can cook without loss of flavor. Parts requiring skill in preparation can be bought for much less.

For health the human body requires proteids, carbohydrates, fats and mineral matter. The proteids are the muscle-builders. Meat is chief among them; hence it has a prominent place on our tables. Eggs, cheese, nuts and vegetables belonging to the pulse family (such as dried peas, beans and lentils) are all rich in proteid, and where economy is desired should often take the place of meat. The carbohydrates are starches and sugars. These substances furnish energy. They are found largely in cane sugar and the root vegetables, such as potatoes, beets, turnips, carrots, etc. White bread contains much starch, as do all the cereals. Fats and oils make heat and energy. They are found in cream, butter, oils, fat of meats, etc. The minerals have various uses, one of which is bone building. Green vegetables and grains supply them largely.

No one food contains all of these valuable properties. They usually are combined in varying proportions. Hence the need of a varied diet. A well planned meal includes foods from each of these large subdivisions, so insuring a full satisfaction of the body's needs. This is the reason why meat is served with potatoes and a green vegetable. Meat, or the proteid-bearing portion of the menu, is usually the most expensive.

Food which is well cooked and contains sufficient variety of body building elements is certain to please the appetite. It is the ill nourished who crave other stimulants-or become tired of the menu. This is one cause of liquor drinking, especially among men whose work is hard or heavy. Their food is insufficient or poorly balanced; it does not satisfy. A stronger stimulant is required, which, of course, is much more costly than any normal food.

Every dollar saved on your food bill, without lessening food value or impairing its appetizing relish, is a dollar ahead. It will do you much more good in a savings bank earning interest than it will in being uselessly spent.

Important to Remember:

In all cases, in these recipes, 1 cup is 1/2 pint measured even.

1 tablespoonful (tbsp) is measured even. The same is true of every quantity mentioned unless specified differently.