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4.H FOOD AND NUTRITION
7 / Bulletin 169
Name .....-------.. -------................... ......................-.. Age on January 1 This Year ...........
Address ....................................... ...............--. ................................... ..... Year in Club W ork ............................
Parents' Name ..............,....................................................... Leader's Name ............................................................
4-H CLUB PLEDGE
I pledge
my HEAD to clearer thinking,
my HEART to greater loyalty,
my HANDS to larger service and
my HEALTH to better living
For my club, my community and
my country
DREAMING
(4-H Club Song for Girls)
My home must have a high tree
above its open gate,
My home must have a garden
where little dreamings wait;
My home must have a wide view
of field and meadow fair,
Of distant hill, of open sky,
with sunlight everywhere.
My home must have a friendship
with every happy thing,
My home must offer comfort for
any sorrowing;
And every heart that enters
shall hear its music there,
And find some simple beauty
that every life may share.
My home must have its mother,
May I grow sweet and wise,
My home must have its father
with honor in his eyes;
My home must have its children,
God grant the parents grace
To keep our home, thro' all the years
a kindly, happy place.
A PLOUGHING SONG
(4-H Club Song for Boys)
A growing day, and a waking field,
And a furrow straight and long,
A golden sun and a lifting breeze,
And we follow with a song.
CHORUS
Sons of the soil are we,
Lads of the field and flock,
Turning our sods, asking no odds
Where is a life so free?
Sons of the soil are we,
Men of the coming years,
Facing the dawn, brain ruling brawn,
Lords of our lands we'll be.
A guiding thought and a skillful hand,
And a plant's young leaf unfurled,
A summer's sun and a summer's rain,
And we harvest for the world!
REPEAT CHORUS
4-H CLUB MOTTO
"To Make The Best Better"
COLORS
Green and White
COOPERATIVE EXTENSION WORK IN AGRICULTURE AND HOME ECONOMICS
(Acts of May 8 and June 30, 1914)
Agricultural Extension Service, University of Florida,
Florida State University and United States Department of Agriculture, Cooperating
M. O. Watkins, Director
December 1958
4-H FOOD AND NUTRITION
CONTENTS
Page
Letter to 4-H Club Members ..... ................ ................. ........... 4
Letter to M oms and Dads ................................................................ 5
Things to Do in the Project .................................................................... 6
Let's Have a Picnic in a Sack .....----............. ... .............................. 7
How to M measure .......-.......... ............... ........................... 8
Cookies .................................. ................... ....................................... 9
Sandw iches ..................... ...... ........................ ... ..................................................... 13
F ruits ................................................... .................. .......................... ....................... 16
Packing the Lunch ............ .............................................................. ........................... 19
Fill in Record Sheet ..........-...------- ............... .............-................. 20
Family Picnic Tim e ........................................ ..........----........ .................. 21
M enu Planning ................ .. .....--............ ...... .................. .............................. 21
Good Things to Drink .................................... ....... ................. ............................... 22
Main Picnic Dishes .............. .... ........................................................... 24
Picnic Salads and Fruits ........................ ............................. ...................... 30
Com pleting the M eal .................................................... .......................... 33
Setting the Table ...-----............................... ....................... .......... 34
Packing the Picnic .......................................... ....... .................... 35
Fill in Record Sheet ........................ .. .................................... 36
A H obo Picnic ............................................................................ ................................ 37
Planning the M enu .......................... .. ...................... .................................. 37
Sandwiches .............................. .... .. .....- .... ............................ ......... ..... 38
D eviled Eggs ...................... .. ............ ...................................................................... 41
Fruit Drinks ................................ ......... ........................ ................................. 42
Desserts ....................... ...... ....... ................................ ..... ................................ 44
Packing the H obo Lunch .......................... .................................................................. 45
Fill in Record Sheet .......... .......... .. ... ..... ..... ........................................... 46
A Friendly Picnic ........................... ........ ............................ ............................. 47
Planning the M enu .......................... ........... .......................... ................................... 47
M ain D ishes ......................................................................................................................... 48
Salads and Fruits .................................................... ..................................................... 51
Sectioning Citrus ......................................... ...-- -- -............................. 53
Cakes ................................................ .. ........................................ ............................... 54
Com pleting the Picnic ................................ ........................ ....................................... 57
Fill in Record Sheet .......................................... ...... ... ........................... 58
Eat This W ay Every Day ........................ ......... ......... ........................................ 59
Record Sheet to Turn In ........................................ ............................................. 61
Written by: Alice L. Cromartie, Extension Nutritionist
Assisted by: 4-H Food Project Committee composed of the Home Demonstration
Agents, Local Leaders and 4-H Club Members in the following counties:
St. Johns Pasco Taylor
Clay Polk Santa Rosa
Consultants: Dr. Evelyn B. Spindler, Federal Extension Nutritionist
Miss Sue Christian, Assistant Nutritionist and Farm and Home Develop-
ment Specialist
Miss Bonnie B. McDonald, Assistant Economist in Food Conservation
Miss Ann E. Thompson, Assistant State Girls' 4-H Agent
Edited by: Miss Alma Warren, Assistant Editor
Mrs. Gladys Kendall, Home Industries and Marketing Specialist
Artist: Miss Dorothy Kannon, Publications Office, Florida State University
PICNIC MEALS
DEAR 4-H CLUB MEMBER:
This project is written to help you prepare better meals for eating at home as well as for
picnics. We call it Picnic Meals because all the recipes are ones you could take on a picnic. They
are ones your family would like to have you make often for eating at home, too.
In this project you want to learn how to plan meals which will give you and your family all
the protective foods, building foods and energy foods everyone needs to look good and feel good
all day long.
Did you know that what you eat everyday actually becomes part of you? If you eat the
right foods, then you will grow nicely, look good and feel well.
Do you know which foods are the right ones? If you would like to know them, this project
is for you. It's fun to learn about foods and how to prepare them. Tell your mother and
father about the project. Show them this
booklet. Ask them to read the letter I
wrote to them on the next page.
Sincerely,
PIXIE PICNIC
4-H FOOD AND NUTRITION
DEAR MOMS AND DADS:
4-H Club Work is an educational program sponsored by the United
States Department of Agriculture in cooperation with the Cooperative
Extension Work in Agriculture and Home Economics in Florida and your
county board of commissioners. Perhaps you know the local program
leaders as your County Home Demonstration Agent and County Agricul-
tural Agent.
The purpose of 4-H Club Work is to help the youth of Florida make
the most of their own human and material resources. As they grow and
develop into young men and women, 4-H Club Work can help them build
attitudes and acquire knowledge and skills which will benefit them as
they become adult citizens.
We find that 4-H Club members, like your son or daughter, achieve
more when parents are interested and encourage them in their project
work. Make 4-H Club Work a family affair. You will enjoy watching
and helping your young family members learn new things by doing.
Sincerely,
PIXIE PICNIC
PICNIC MEALS
NS 4 Here Are the Things You
Will Do in This Project
1. Prepare at home and serve to your family one or more times the food listed here. Use the
recipes in this booklet.
Beverages Cookies or Cupcakes
Sandwiches A Main Dish
Fruits Relishes or a Salad
2. Know and practice:
Good manners
Table setting
Planning good picnic meals
Packing and serving a picnic
Buying good foods
3. Sharing with others:
Give at least one demonstration before a group to show others what you have learned.
(Club, church or civic group.)
Plan, prepare, and serve your family at least one picnic meal. This may be in your
own back yard, at the lake, beach or in a park.
Keep your record book filled out. Each time you prepare something, be sure to write it
down. This is important so you will know when you have completed the project.
Record keeping also helps you improve on work done, and it can help you plan for
other food activities. By writing things down, you can remember and make plans,
and you have a record to measure yourself.
Make at least one exhibit. This may be a club achievement day, fair or other occasions.
Extra activities like the Science at Work in Foods and other things you do beyond
those listed above are important. Put them in your record.
4-H FOOD AND NUTRITION
Let's Have a Picnic in a Sack
This is the easiest kind of picnic to make. You can enjoy fixing it at home and taking it
on a hike or a class field trip, to an achievement day or fair, or just for eating at home. You can
have a picnic any place, any time.
The day before you actually get ready to make your lunch, ask your mother to check with
you on what you plan to prepare. Decide on what things you will need to buy to complete your
lunch. You will also want to save a small paper sack from grocery shopping in which to pack
your lunch.
For the sack lunch let's plan to include sandwiches, fruit and cookies. Doesn't that sound
good?
Read the directions below on measuring carefully so you will know just how to do it. Then
your foods will turn out right every time. The right measuring tools cost very little and may
be bought at a dime store. Every 4-H member should have and use them.
Correct Measuring Tools
Make You a Better Cook
Tools You Must Have Tools That Are Nice To Have
1 liquid measuring cup, 1-cup size 1 spatula
1 set dry measuring cups 1 rubber scraper
1 set measuring spoons 1 2-cup liquid measuring cup
The "musts" look like this:
PICNIC MEALS
How to Use Measuring Tools
When you use the liquid measuring cup, put it down on a table or counter and pour liquid
into cup. Bend and look at the cup so it is at your eye level. Be sure the liquid is exactly on
the mark for the amount needed in your recipe.
In dry measuring cups, all measuring should be level. Flour and sugar should be sifted
before measuring and lifted lightly into cups. Shortening and brown sugar should be packed.
Level all measuring cups with a knife or spatula as shown here.
When using the measuring spoons, dip spoon into ingredient to be measured. If it is a dry
ingredient, level spoon off with a knife or spatula. If it is a liquid ingredient, be sure spoon is
filled level with the top. Be sure you use the measuring spoon called for in the recipe.
Let's go on to making our picnic in a sack! Pick out one cookie
recipe, one sandwich recipe, and one fruit recipe to make. Quick, turn
the page!
4-H FOOD AND NUTRITION
COOKIES
Cookies or Brownies from a Mix
Recipe Equipment
mixing bowl
1. Read directions on the box. mixing spoon
liquid measuring cup
2. Get out all ingredients called for in directions, cookie sheet or pan
can or jar with lid
3. Set oven at the temperature called for in directions.
4. Wash and dry your hands. Then get your pan or cookie 3rowIl
sheet ready.
d'ooKies
5. Pour mix into bowl and measure out other ingredients
to go into mix. (Remember how to measure correctly?)
6. Add liquid and/or egg to mix and stir to blend together.
7. The cookies will be mixed enough when there is no dry mix in the bowl. Be sure to stir
all the way to bottom of bowl.
8. Spread cookie batter into pan or drop by teaspoon on cookie sheet according to directions
on the package.
9. Bake at temperature and time given on package.
10. When done, take from cookie sheet with a knife or spatula and cool on a rack.
11. When cool, put into can or jar and close tightly to keep cookies fresh until you use them.
9
PICNIC MEALS
PIXIE PICNIC SAYS:
W Remember that a part of cooking is the cleaning up of the
kitchen. HERE ARE SOME THINGS TO CHECK YOURSELF
ON HOW NEAT YOU ARE IN THE KITCHEN.
Soak pans or bowls as you finish with them by filling with
water. This makes washing easier. Soak flour and egg dishes
in cold water, sweets and fats in hot water.
While food is cooking, clean up your work area and put
supplies away.
After soaking utensils, empty water and scrape out any food left in them. Rinse and then
wash in hot sudsy water. Rinse and drain or dry.
Wipe up work area and stove and clean the sink. The kitchen should be spotless.
Sweep the floor if you have spilled flour or other ingredients.
BEING A SAFE COOK IS IMPORTANT, TOO- DID YOU:
Use a pot holder to remove hot things from oven or stove?
Pull oven racks out to get baking sheet or pans? Never reach into a hot oven.
Wipe up any water or grease you may have spilled on the floor at once? This may keep
someone from slipping.
4-H FOOD AND NUTRITION
Sugar Drops
Recipe Equipment
% cup shortening at room temperature dry measuring cups
(use dry measuring cup) liquid measuring cup
1 egg (broken into a sauce dish) measuring spoons
% cup sugar (dry measuring cup) mixing bowl and spoon
1 teaspoon vanilla sifter
% cup nuts (cut up) (use dry measuring cup) cookie sheet
% cup milk (liquid measuring cup) cooling rack
% teaspoon salt pot holder
% cup raisins (dry measuring cup) wax paper
2 cups flour (dry measuring cup) sauce dish
1. Wash and dry hands. Get out all ingredients needed.
2. Set oven at 3750F. Using a small piece of wax paper and a little shortening, grease the
cookie sheet.
3. Measure shortening and put into bowl. Stir with spoon until creamy. Add sugar and beat
well. Add egg and beat until mixture looks fluffy. Add vanilla.
4. Sift flour onto small square of waxed paper. Measure out the amount you need. (Be care-
ful and remember how to measure the right way.)
5. Add baking powder and salt; sift again.
6. Add milk to shortening-sugar-egg mixture. Add flour all at once. Beat to blend smoothly.
There should be no dry ingredients showing.
7. Add nuts and raisins. Stir in. Drop on the greased cookie sheet by teaspoons. Space about
11/2 inches apart.
8. Bake 12 minutes. When you remove from oven, sprinkle each hot cookie with sugar. Place
cookies on a rack to cool.
9. When cool, store in a tight can or jar to keep them fresh.
PICNIC MEALS
Peanut Butter Bars
(Cut into 12 Bars)
Recipe Equipment
cup peanut butter (dry measuring cup) dry measuring cups
1/ cup shortening or % stick margarine or sifter
butter measuring spoons
% cup brown sugar, firmly packed (dry mixing bowl
measuring cup)
Steaspn ania 8 or 9 inch pan (round
1 teaspoon vanilla or square)
2 eggs (broken in sauce dish) tablespoon
1% cups sifted flour wax paper
2 teaspoons baking powder sauce dish
% teaspoon salt
1 cup seedless raisins
1. Wash and dry hands. Set oven at 3500F.
2. Get out all ingredients needed.
3. Grease an eight- or nine-inch round or square pan. Set aside.
4. Sift flour onto a small square of waxed paper. Measure carefully. Measure salt and bak-
ing powder. Add to flour and sift again.
5. Cream shortening with peanut butter. Add brown sugar and vanilla. Stir well.
6. Add eggs and beat until mixture is fluffy.
7. Add flour mixture to egg mixture. Stir in raisins.
8. Spread in greased pan.
9. Bake 20 minutes. Place pan on rack to cool and then cut in squares.
10. Cover pan with wax paper and it's ready to go to the picnic. You may remove squares
from pan and pack into cans or jars to keep them fresh. (Ask mother to save you one or
two empty coffee cans. They make nice picnic cookie containers.)
4-H FOOD AND NUTRITION
SANDWICHES
Now it's time to think about the main part of your
"Picnic in a Sack"-the sandwiches. Two are usually
enough. Make them different or alike. Use fresh enriched
or whole grain bread for a good sandwich.
In making sandwiches, here are some points to keep in
mind.
1. When you use butter or margarine to spread on
bread, let it stand out of refrigerator to soften so it will
spread easily.
2. Spread the slices of bread out on a piece of waxed
paper in two rows. One row for filling, one for topping.
Spread both with margarine, butter, mayonnaise or mus-
tard. Put filling on one slice and cover with slice below it.
3. Cut the sandwiches to make them easier to eat.
WAYS TO CUT SANDWICHES
4. Wrap sandwiches as soon as they are made and cut
to keep them fresh and soft. Use wax paper for this.
WRAP YOUR SANDWICH WELL
BREAD GROUP
4 or more servings daily
Breads, cereals and cookies sup-
ply the body with fuel for body
heat and energy. The temperature
of your body stays about the same
all the time, when you are well.
This temperature is 98.6F. Even
in cold weather our bodies stay
warm on the inside. This is be-
cause heat is made inside the body
to keep it warm. This heat comes
from the food we eat. Fuel foods
are chiefly breads, cereals and
cookies. When these are eaten
and burned inside the body, heat
is made. This keeps the body
warm and gives muscles energy so
you can move about and work and
play.
PICNIC MEALS
Carrot-Peanut Butter Sandwich (4 sandwiches)
Recipe
% cup peanut
% cup grated c
2 tablespoons
2 tablespoons
8 slices bread
(This recipe makes a "sweet" sandwich)
Equipment
butter dry measuring cup (%4)
arrots measuring spoons
raisins vegetable peeler
mayonnaise table knife or spatula
grater
cutting board
knife
wax paper
Wash and dry hands. Get out all ingredients. Peel and grate carrots
Lay out 8 slices bread on cutting board.
Spread each slice with mayonnaise.
Divide peanut butter among four slices and spread over bread evenly.
Sprinkle peanut butter with grated carrots and raisins.
Place tops on sandwiches. Cut and wrap.
Meat or Cheese and Lettuce Sandwich (4 sandwiches)
Recipe
4 slices cheese, lunch meat, chicken or
left over roast
% cup mayonnaise
2 tablespoons mustard
4 leaves lettuce, washed and drained
8 slices bread
Equipment
table knife or spatula
wax paper
paper towels
paring knife
small bowl
sharp knife
To prepare lettuce:
1. Cut around core and
lift it out.
2. Hold lettuce under
running water so that
core is filled and it
runs between leaves.
1. Prepare lettuce and let it drain.
2. Lay out bread in two rows on a piece of
waxed paper, paper towel, or cutting
board.
3. Spread each slice with mustard.
4. Place cheese or meat on four slices. Put
top on and cut sandwiches. Wrap.
5. Wrap 4 leaves of lettuce in a separate
piece of waxed paper to keep it crisp.
At picnic put in sandwich, or if you will
be eating sandwich soon, put lettuce in
while making it.
3. Turn down in small
bowl to drain.
.
4-H FOOD AND NUTRITION
Ham Salad Sandwich (4 sandwiches)
Recipe
1 can deviled ham
%/ cup chopped celery
(dry measuring cup)
1 teaspoon chopped onion
(if you like it)
% cup mayonnaise
(dry measuring cup)
8 slices bread
1. Wash and dry hands.
2. Use a chopping board and knife to fix celery and onion.
Chop it fine.
3. Put ham in small mixing bowl. Add chopped celery
and onion.
4. Add half the mayonnaise and mix together well.
5. Lay slices of bread out in two rows on cutting board.
Spread each slice with rest of mayonnaise.
6. Divide filling between four slices and spread it evenly
over the surface of each slice. Put top on sandwich.
Cut and wrap.
BREAD GROUP
4 or more servings
Equipment
can opener
small mixing bowl
dry measuring cup
measuring spoon
cutting board
sharp knife
table knife or spatula
wax paper
fork
You know breads, cereals and cookies furnish us
with fuel for body heat and energy. Buy enriched
breads and whole grain cereals to get vitamins and
minerals along with the fuel. Read the labels on bread
and cereals. Look for the enriched or whole grain
wording.
ARE YOU A SAFE COOK?
Using sharp knives helps you
do things easier. Be careful in
handling sharp knives. Do not
drop them into dish water, or
place them loose in a drawer.
Knives should be wiped clean
when you finish using them and
then placed in a knife holder or
a place just for knives.
PICNIC MEALS
FRUITS
Every picnic lunch that is a real lunch has at least one fruit in it. There are lots of ways
to fix fruits that are fun and taste so good. Fix them to eat between meals at home, too.
Squeeze Balls
1. Wash an orange for each person.
2. Peel a small thin circle from one end.
3. With a paring knife cut a "plug" in the orange by cut-
ting down into orange in center of circle.
4. Leave plug in and wrap in wax paper by twisting sides
together for picnic lunch.
5. To suck, remove plug and squeeze orange.
Orange Bites
1. Wash an orange for each person.
2. Slice into four thick slices.
3. Cut slices into one-fourths.
4. Easy to eat by biting orange from peel.
5. Wrap in wax paper or foil for packing in a picnic lunch.
Apple-Wiches
1. Wash an apple for each person.
2. Slice each apple into six slices.
3. Dip apple slices into orange juice or small amount of lemonade and drain on paper towel.
This keeps the slices from turning brown.
4. Spread one end slice and two middle slices of apple with peanut butter, deviled ham or cheese.
5. Fit other end slice to end slice with spread on it. Fit other slices together to make "sand-
wiches".
6. Wrap each two slices in wax paper for picnic lunch or serve as they are right now.
4-H FOOD AND NUTRITION
1 More Picnic Fruit Ideas
FRUIT AND VEGETABLE
GROUP
1 serving green leafy-yellow
1 serving citrus, tomatoes
2 other fruits or vegetables
~~ft~- /
Fruits you eat like oranges,
tangerines, grapefruit, lemon or
lemonade, tomatoes, strawberries,
cantaloupe, papaya, mango or
guavas all are fruits which protect
you. They furnish the body with
protective vitamins A and C, and
taste so good, too!
Vitamin A helps you to grow
and have pretty skin, hair, eyes
and teeth. It keeps the linings of
your mouth and throat healthy
and helps protect them from dis-
ease.
Vitamin C helps keep gums and
teeth healthy. It helps make good
healthy red blood, and it also helps
make cement to hold body cells
together.
1. Berries growing in your area are good in picnic lunches
or in family meals. Wash berries carefully. Drain.
Sprinkle with two tablespoons sugar for each cup of
berries. Fill six-ounce paper cups with berries, one cup
for each person. Cover with wax paper held down by
a rubber band. Pack a spoon for eating.
2. Cantaloupe cubes or slices are delicious on a picnic.
Cut to fit a paper cup and cover with wax paper top.
3. Bananas are good any time, any place and so easy to
pack in a lunch.
Buying Tips
Fruits should be ripe, but not soft when bought. Look
them over carefully. Do not buy those with soft or dark
spots. If grapes fall easily from stem they are overripe.
Keep fruits, except bananas, in the refrigerator until used.
PICNIC MEALS
Science of Foods
Studying the foods we eat is a science. There are many interesting things we can learn
about food. Have you wondered why some foods, like bananas, apples, pears, peaches, and
potatoes turn dark when peeled or cut open? Do you remember in making Apple-Wiches on
Page 16 you dipped slices in orange, lemon, lime, or pineapple juice? Do you know why this
kept the apple slices from browning?
The foods which darken when cut or peeled contain enzymes. These enzymes are in the
food to change foods the plant uses into foods you and I eat. But when exposed to the air, the
oxygen in the air causes a change in color, usually to brown or black.
Some juices prevent discoloration (oxidation) due to their own reaction with air. This
reaction protects the exposed surface of fruit from the air. Water keeps potatoes from darken-
ing by keeping air away from the cut or peeled surface. To keep this oxidation (a chemical
reaction) from happening, dip cut or peeled fresh fruits in citrus juice or pineapple juice. Drop
peeled cut potatoes into water deep enough to cover them, and the problem is solved.
EXPERIMENT
Peel a small potato and drop half into a cup of water deep enough to cover it. Leave the
other half out and exposed to air. Set aside for about one hour. Then compare them. What
has happened? Could you explain it to someone else?
4-H FOOD AND NUTRITION
Packing Your Picnic in a Sack
1. For this "Picnic in a Sack" you have saved a small grocery sack for each person or a large
one to hold everyone's picnic.
2. Be sure to put in a paper napkin or paper towel for each person.
3. Put heaviest things in bottom of sack (like oranges, apples or other fruit, except grapes).
Then place sandwiches in the sack.
4. Wrap three or four cookies in wax paper for each person. They should go in last.
5. Close sack and you are ready to go. Have fun!
PIXIE SAYS, "IF IT RAINS ." .?
If it should rain when you have planned a picnic,
never mind the rain. Eat your "Picnic in a Sack" on
the porch, garage, or living room floor! If it rains
after you leave home, you can still have a picnic right
in the car. Picnics are fun, the food is good, and we
can always enjoy them any weather, in any place!
FILL IN THE RECORD SHEET
ON THE NEXT PAGE BEFORE GOING ON
TO ANOTHER ACTIVITY
PICNIC MEALS
(FILL IN BEFORE YOU GO ON TO NEXT ACTIVITY)
My Picnic in a Sack
1. I put these things in my "Picnic in a Sack."
2. I have learned some new things, too. They were:
3. How many times have I:
made cookies............... .......
made sandwiches ..................................
fixed fruit ................ ........... .........
4. Who ate foods I made:
cookies ...........-----...............-----------
sandwiches ..---............... --.... -- .......
fruit ......----.....----....-- ..---- ------
4-H FOOD AND NUTRITION
Family Picnic Time
Family meals are fun to fix any time. The picnic meals in this activity are good to fix when
the family is eating at home, too. You will want to cook them often even when the family
isn't going on a picnic. Look over the recipes on the next several pages and decide which ones
to put in your meal.
Let's learn to plan a menu for the family meal. A menu might have four or more foods
in it. These foods should be of different kinds. They should go well together in color and flavor.
Try to include a food from each of these groups in the menu.
THIS IS HOW TO WRITE A MENU:
FAMILY PICNIC MENU
1. Main Dish or Sandwich FAMILY PICNIC MENU
2. Vegetables 1..........................................-
3. Salad 2.-.......... --..................-.. 3...................................
4. Bread and Butter (if main dish isn't a 4............................---------..........--
sandwich) 5
sand ich) 5............... ...... ............................
5. Dessert 6
6. Beverage
PICNIC MEALS
Good Things to Drink
There are many kinds of milk we can use in making
milk drinks. If you have milk at home from your family
cow, be sure to use it in all these recipes. If you do not
have a cow at home, then use fresh, whole, evaporated or
dry milk. They contain as much calcium and protein as
other milks.
WHEN YOU USE EVAPORATED MILK
Dilute evaporated milk with equal portions of water
like this:
Use this milk like you would whole milk in any recipe.
It is less expensive than whole milk you buy.
WHEN YOU USE DRY SKIM MILK
The cream and water have been taken from this milk,
but it has all the calcium and proteins of whole fresh milk
or evaporated. It costs much less than whole milk, and
is cheaper than evaporated milk. To use it follow these
steps:
^-, o c 3
ap*" j
ns. ^ y ^2
y^ ^ t ^ ^
DAIRY PRODUCTS
4 glasses milk daily for you
2 for Mom and Dad
You have already read about two
food groups important to you. Do
you remember them? This third
group is just as important to you,
your Mom and Dad, brothers and
sisters, as the first two. This
group of foods furnish calcium
needed by everyone. Calcium is
important for good strong bones,
smooth working muscles and the
normal clotting of blood. Milk is
the best source of calcium, and it
has protein in it, too, which helps
build body cells and tissues.
Be sure everyone in your family
has milk every day.
You need four glasses a day.
Mom and Dad need two glasses
a day.
4-H FOOD AND NUTRITION
Peppermint Milk (4 servings)
3 cups milk 1 quart jar with lid
m' M cup peppermint candy
or peppermint pillows
1. Wash and dry hands.
2. Pour milk into jar.
S3. Add peppermint candy.
4. Screw top tightly on jar. Shake to dissolve candy.
j o 5. Serve or take to the picnic in a jar and serve in paper cups.
Orange Nog (4 servings)
2 cups milk 2 tablespoons sugar
1 cup orange juice 1 quart jar with lid
1. Wash and dry hands.
2. Pour milk and orange juice in jar.
3. Add sugar and screw lid on tightly.
4. Shake to dissolve sugar. Serve or take to picnic in jar. Serve in paper cups.
Purple Cow (4 servings)
2 cups milk 2 tablespoons sugar
1% cups grape juice 1 quart jar with a lid
1. Wash and dry hands.
2. Pour milk and grape juice into quart jar.
3. Add sugar. Screw lid tightly on jar.
4. Shake well. Serve or take to picnic in jar. Serve in paper cups.
Plain Jane
Plain milk, real cold, is the best and easiest way to serve milk. Include it in every meal for
everyone.
PICNIC MEALS
Main Picnic Dishes
Main dishes are the main part of any meal. Main dishes
(and sandwiches used as main dishes) are made of meat,
eggs, fish, poultry or a meat substitute like beans or peas
or cheese. Sometimes they combine meat and a meat sub-
stitute, like chili (beans are a meat substitute).
One main dish can be enough in any meal. You may
want to take two kinds of sandwiches if you are using them
as the main dish.
Remember-it's better to have a variety in the meals
you serve, than everything alike. In other words, don't
take all sandwiches or main dishes, but include a salad,
fruit, drink and simple dessert, too.
MEAT, POULTRY, FISH, EGGS
2 servings daily
This group of foods is the fourth
group we have talked about. This
group of foods contain protein.
Protein is found in every living
cell of animals, plants and you.
Every single one of your cells in
skin, hair, nerves and blood has
protein in it. Even feathers are
protein. The outer covering of
most animals is protein, just as
your skin is protein.
Protein from the foods you eat
helps to build new body cells, and
repair old ones. That is why we
need some protein food every day
in our meals.
Our chief protein foods are
meats, eggs, poultry, fish, milk and
cheese, beans and peas.
4-H FOOD AND NUTRITION
Pow-Wows (recipe makes 6)
Pow-wows are hot dog buns filled with tuna fish, eggs, or ham salad. They are good eat-
ing and fun to make. For big appetites, make a double recipe or 12 pow-wows. Pow-wows can
be a main dish for a meal.
Recipe Equipment
6 hot dog buns knife
1 can tuna fish OR 1 cup chopped ham, cutting board
OR 4 hard-cooked eggs, chopped bowl
1 tablespoon chopped onion (if you like) fork
1s cup chopped celery spoon
% teaspoon prepared mustard measuring spoons and cups
%/ cup mayonnaise wax paper
(% teaspoon salt if using egg only) can opener
1. Wash and dry hands. Get out all ingredients and equipment.
2. Put tuna OR ham OR chopped eggs in bowl. Add celery and onion. Mix.
3. Add mustard and mayonnaise. Stir to mix well.
4. Slice top off hot dog buns. Slice here.
5. With a fork remove inside of roll-leave /2 inch "crust."
6. Fill roll with mixture and place top slice back on roll.
7. Wrap each pow-wow in wax paper and keep in the refrigerator until
time to leave for the picnic.
8.. Save crumbs from inside rolls for mother to use later in meat loaves or bread puddings.
To Hard Cook Eggs: Eggs need to be treated gently. They do not like to be "hard-
boiled"-so never let them boil when cooking. Cover eggs with cold water. Place on heat
and bring almost to a boil then turn heat low and cook 15 minutes. As soon as time is up,
drain eggs and cover with cold water. This will keep a dark rink from forming around yolk.
PICNIC MEALS
Science in Food
Have you ever wondered why the dark green color sometimes covers
the yolk of a hard-cooked egg? Why does quick cooling keep this from
happening?
The yolk of the egg has a good bit of iron in it. The white of the
egg has sulphur in it. When heated a long time or at too high a tem-
perature, the iron and sulphur combine where white of the egg touches
yolk of egg to make a chemical compound called Iron Sulfide. It is harm-
less if eaten, but looks unappealing, and this does not need to happen if you
cook eggs on low heat for 15 minutes and then cool quickly.
EXPERIMENT
When cooking eggs for Pow-Wows or Deviled Eggs, follow directions
carefully. When eggs are ready to cool, leave one out to cool by itself.
Put others into cold water at once.
When eggs in the cold water are cool, peel them and cut into separate
pieces. Look carefully where yolk and white meet. If you have cooked
and cooled the eggs right, there will be no dark ring around the yolk.
Now peel the egg you left at room temperature to cool. Cut open and
compare color. Taste each yolk. The one without the ring will taste
better, and look better, too.
4-H FOOD AND NUTRITION
"Baked" Pork and Beans (4 servings)
Recipe
1 can pork and beans (2 cups)
2 tablespoons catsup
2 tablespoons brown sugar
% cup chopped onion (if you like)
2 tablespoons bacon drippings (if you
have any on hand)
Equipment
can opener
spoon
8- or 9-inch baking pan
measuring spoons
knife
1. Wash and dry hands. Set oven for 3500F. Get out ingredients and equipment.
2. Open beans and pour into baking pan.
3. Add other ingredients and stir well. Be sure beans along edges of pan are mixed well.
4. Place beans in oven. Bake 30-35 minutes.
5. Serve hot from oven, or cover baking pan in foil, then wrap in several thicknesses of news-
paper to keep them warm until picnic time.
I
0
~~IPOU~c
BUYING TIPS
Read labels on cans of food you buy in the stores. The label
will tell you how many cups in each can. Buy the size can that
will give you the amount you need. Instead of buying two cans
of beans to get 4 cups, buy one large can that holds about that
amount. You'll save pennies that way, and pennies add up to
dollars.
PICNIC MEALS
Bar-be-que Hot Dogs
Recipe (for 9-10 hot dogs)
1 pound hot dogs
2 tablespoons bacon drippings or margarine
1 cup catsup
% cup water
2 tablespoons lime or lemon juice
1 teaspoon salt
1 tablespoon sugar
% cup chopped onion (if you like it)
Equipment
skillet with lid
measuring cup
fork
spoon
bowl
knife
Wash and dry hands. Get out equipment and ingredients.
Put bacon drippings or margarine in skillet. Put hot dogs in skillet. Cook on medium heat
to brown hot dogs. Turn them once. Do not have heat high. Protein foods need to be
cooked on medium heat.
Mix catsup and 'other ingredients together to make a sauce.
When hot dogs are brown, pour sauce over them. Cover and cook 10 minutes.
Take to picnic in covered skillet. Good warm or cold.
To eat, place hot dog in bun, dip up extra sauce from skillet and put on hot dog. Good eat-
ing-and good food value, too! Hot dogs are a protein food.
4-H FOOD AND NUTRITION
Fried Chicken (6 servings)
Recipe Equipment
1 frying-size chicken, cut up 8- or 9-inch frying pan
1 cup salad oil or shortening long-handled fork
2 cup flour measuring cups
2 teaspoons salt measuring spoons
teaspoon black pepper 2 paper sacks
1. Wash and dry hands. Wash chicken well, pulling out any pin feathers.
2. Drain chicken on paper towels or clean cloth.
3. Put flour, salt and pepper in a small paper sack and shake.
4. Put shortening in frying pan and heat on high until melted. Turn heat to medium.
5. Put four pieces of chicken into paper sack and shake to coat with flour.
6. Place chicken in frying pan. Let cook 10 minutes. Turn.
7. When golden brown, remove from frying pan and drain on second paper sack. Then place
on platter or in a pan for serving or taking to the picnic.
8. Repeat flouring and frying until all chicken has been done.
BE A SAFE COOK
When cooking with hot shortening, always have handle of fry-
ing pan turned to back of stove. Use a long-handled fork to turn
foods. Do not drop water into hot shortening. It may boil up and
burn you. Leave shortening in frying pan until it is cool, then pour
into can or jar to save for next frying time. Keep in refrigerator.
PICNIC MEALS
Picnic Salads and Fruits
The most popular picnic salad is the relish tray. This
is eaten with the fingers and makes the meal colorful and
tasty. You can fix one in a little while. It packs itself
well for carrying, or is good whisked right out-of-doors to
the back yard. It is mighty good with a casserole.
Relish Tray
FRUITS AND VEGETABLES
1 citrus or tomato daily
1 green leafy or yellow vegetable
daily
2 others
Recipe (for 6)
2 carrots
2 stalks celery
1 green pepper
radishes
tomatoes
Equipment
vegetable peeler
paring knife
bowl
plate or small tray
wax paper
lettuce
1. Wash hands. Wash and scrub carrots, celery, peppers
and radishes.
2. Wash tomatoes.
3. To wash lettuce, cut out core with paring knife. Hold
lettuce under running water so that water fills core.
Turn core side down and let drain.
4. Peel carrots with vegetable peeler. Cut into strips with
paring knife.
5. Cut celery into short pieces.
6. Cut top off pepper, take out seeds, cut into circles.
7. Cut tomatoes in quarters. Cut lettuce in small wedges.
8. Arrange everything on tray or platter. Eat with hands.
Do you remember this group of
foods? We talked about the fruits
in this group on PAGE 17. Now
let's talk about the vegetables.
One of the greatest miracles of
plants is that they make vitamins
while they are growing. They
make these vitamins for us to eat,
from food in the soil, sunlight and
water. Vitamins play a big part
in keeping your body healthy and
in good running order. We know
vitamin A is needed for pretty
skin, hair and eyes, and to keep
linings of mouth and throat in good
condition and able to resist colds.
Be sure everyone in your family
has at least one green leafy or
yellow vegetable a day-for good
looks and good health. Eat one
raw vegetable a day.
4-H FOOD AND NUTRITION
Stuffed Celery (4 servings)
Recipe
4 long stalks of celery
% cup peanut butter or cheese spread
Equipment
paring knife
table knife
wax paper
Wash hands. Wash celery.
Trim leaves from celery. Cut stalks in half.
With table knife spread peanut butter or cheese into celery.
Wrap each two pieces (one stalk) in wax paper. Keep in refrigerator until time to leave for
picnic.
Chunk Cabbage (4 servings)
Recipe
1 small firm head cabbage
salt
Equipment
knife
cutting board
wax paper
. Wash hands. Wash cabbage. Remove damaged outer leaves.
. Cut in half by placing on cutting board and cutting down through core.
3. Leave core on to hold leaves together.
. Cut each half of cabbage in half again.
i. Wrap each piece in wax paper. Keep in refrigerator until time to leave on picnic.
i. Don't forget to take along the salt shaker to use when eating the cabbage.
BUYING TIPS
e SAJS
Fresh vegetables for the relish tray, cabbage chunks or stuffed celery
should be crisp and not wilted. Celery should be a nice green in color.
Lettuce should feel heavy and firm when you pick it up. Green peppers
and tomatoes should be smooth with no soft spots. Cabbage should be
hard when you feel it. It should feel heavy when you pick it up. When
buying cabbage, celery or lettuce, pick greener heads for they have more
vitamin A and C than a white head of cabbage or lettuce or bunch of celery.
Do not buy a cabbage if it has dark soft spots on outer leaves. Look
carefully when you buy to get your money's worth. Remember, pennies
saved make dollars.
PICNIC MEALS
Fruit Platter
The family will "go" for this platter. It can be put out as soon as you arrive at the picnic
spot, to help tide appetites over until the meal is ready, or it can be kept as the dessert of the
meal. Eat it with your fingers. Either way, it is popular, pretty and tasty. Too, do you re-
member what good things come from the fruits we eat?
Recipe (for 6)
3 oranges or 6 tangerines
3 medium-sized apples or one papaya
3 bananas
1 bunch grapes
orange or lime juice
(any other fruit you have at home like
pears, peaches, melons, berries, plums or
strawberries in season)
1. Wash hands. Wash oranges and slice into / inch thick slices.
and stack on one end of platter.
2. Cut bananas in half. Leave peeling on. Dip cut end into orange
turning dark. Place on the platter.
Equipment
knife
cutting board
platter
wax paper
toothpicks
Cut each slice into fourths
or lime juice to keep it from
3. Wash and cut apples or papaya in slices. Dip in orange or lime juice. Arrange on platter
or tray.
4. Wash and clip grapes into small bunches. Pile on platter. Cover platter with waxed paper
and keep in refrigerator until time to leave for the picnic.
You may want to take along, instead of the fruit platter, some of the fruit recipes you have
already learned to make in this project. Pick the thing you and your family will most enjoy
having at a picnic.
4-H FOOD AND NUTRITION
To Complete Your Family Picnic
Now you have decided on the milk drink, the main dish or sandwich,
the salad or relish tray and the fruit. Why not include a batch of cookies
you have made before in this project? That makes a complete meal and
a good one, too.
Good balanced meals give you and your family pep and sparkle.
Every meal at your house can be as well-planned as your picnic meal.
When you help mother out by preparing the meals at home for the family
be sure to include the food groups below, just as you have included them
in your picnic meals.
Group 1- Breads and/or cereals ......................................................................
Group 2-Fruits and vegetables .............................................................
Group 3- M ilk .............................................................................................
Group 4- Meat, poultry, fish or eggs .................................................................
Think about the four food groups we have talked about in the project
up to now. Can you remember the important things we get from each
group when we eat them? Try writing them opposite the foods listed
above on the line beside each group. Look back if you don't remember.
We have studied about each one.
PICNIC MEALS
Setting the Picnic Table
Picnics are always informal. This means that we use only the plates and silverware needed.
These can be paper or plastic, or the everyday dishes you use at home. You may plan a picnic
that requires no plates, forks or spoons.
If you have a picnic table to use, it is nice to have a cloth to cover it. If the picnic is spread
on the ground, a blanket is nice with room for all to sit on it. You might use a small table
cloth in center of it to put food on, or you might serve the picnic from the basket, box or bag.
Be sure to include paper napkins for everyone.
Table Set for Picnic Meal Table Set for Other Meals
Outdoors or Indoors Indoors
Set the table for all meals at your house. These drawings will help you do it the 4-H way.
Notice how just the fork or spoon needed is placed on the picnic table, but knife, fork and spoon
are used when the table is set for other meals.
4-H FOOD AND NUTRITION
Packing the Picnic Meal
1. Use a strong cardboard box, basket or large paper sack. Line it with clean dish towels or
brown paper.
2. Wrap each food individually in wax paper to keep it fresh.
3. Include paper napkins and a clean old tablecloth for spreading the lunch.
4. Be sure to put in serving spoons if you need them for serving foods, and plates, too.
5. Cover your picnic box or basket with a clean cloth.
6. If you have a thermos, take it along for keeping your beverage hot or cold. If you do not
have a thermos use a gallon jug or jar, close tightly and wrap in several thicknesses of news-
paper to keep it cold (or hot). Be sure to pack cups for drinking.
7. Check the kitchen to be sure you have left it clean and have put away utensils you used to
prepare the picnic.
Off you go! Of all the fun there is, having fun with the
family is the nicest!
FILL IN THE RECORD SHEET ON THE NEXT PAGE BEFORE
DOING THE NEXT ACTIVITY.
PICNIC MEALS
List Here the Things You Have Learned About Foods in Having
A Family Picnic
FOODS PREPARED
Times
Food Prepared
Total---------------Total------
Tota.U....................................T B G ............................F
ABOUT BUYING FOOD
... .... ...... ............... ...........................----------------------------
.. . ........................................ ----- ---- ----- ---- ----- ---- ----- ----
ABOUT SERVING MEALS
(Includes table setting)
ABOUT MANNERS AND COURTESY.................................................................................
ABOUT MANNERS AND COURTESY
...................................................................................
- -- -- --- - -- -- -- -- -- - --- --- -- -- - -- -- -- -
4-H FOOD AND NUTRITION
Let's have a Hobo party and pack a hobo lunch. Everyone has a good time in their oldest
clothes and with foods that can be eaten without any tools, except your fingers.
For packing this lunch you'll need a yard square rag or cloth in which to tie it. You can
use newspapers to wrap your lunch. Tie with lots of string and hang it on a stick.
You might hike out to some nice spot near a lake and plan a swim, or maybe you could
gather in a back yard of a friend (or your own) for this "party."
Remember though, to clean up all papers and trash and leave every place you picnic as clean
as can be.
NOW what will you take on your hobo picnic? Look over the recipes in this section and
pick out several you'd like to try. Add to this some raw fruits and vegetables you learned to
do already, and your lunch is ready to pack.
After deciding what you'll fix, write it in the space below. Don't forget the fruit and
vegetables. Do you remember the way menus are written? (If not turn back to Page 21.)
SAMPLE MENU
Hobo Special Sandwich
Cabbage Chunks Deviled Eggs
Peanut Butter Bars
Limeade
PICNIC MEALS
Hobo Special Sandwich
(4 Sandwiches)
BREADS AND CEREALS
4 servings daily
Recipe
1 cup canned pork
and beans
/4 cup chopped celery
2 tablespoons chopped
onion (if you like it)
1% cup mayonnaise
8 slices of bread
Equipment
small bowl
paring knife
measuring cups
measuring spoons
spoon
wax paper
can opener
1. Wash hands. Get out equipment and ingredients.
2. Put beans in small bowl.
3. Chop celery and onion. Add to beans.
4. Add mayonnaise. Stir together.
5. Lay four slices of bread out on wax paper. Divide filling
between four slices. Spread to edges of bread.
6. Top with rest of bread.
7. Wrap each sandwich in wax paper for the picnic.
This was the very first food
group you saw in this project.
What can you remember about
this food group? It gives you
...-.- .--...... ....................... ..... and
(fill in space)
-...- ..- .................................. to keep
(fill in space)
your bodies warm and able to work
and play.
When you buy enriched bread
and whole grain cereals, there are
also vitamins and minerals your
body can use.
Learn to read the labels of
breads and cereals. Buy those
which say they are enriched or
made of the whole grain of wheat.
Look at the bread and cereal
wrappers in your kitchen today.
What do they say?
4-H FOOD AND NUTRITION
Hobo Delight Sandwiches (4 Sandwiches)
Equipment
% cup peanut butter
2 bananas
margarine or butter
8 slices bread
paring knife
wax paper
measuring cups
table knife or spatula
1. Wash and dry hands. Get out needed equipment and ingredients.
2. Lay eight slices of bread on wax paper.
3. Spread each slice with butter or margarine.
4. Divide peanut butter among four slices of bread.
5. With table knife or spatula spread peanut butter evenly to edge of bread.
6. Slice half of a banana on top of each slice of bread with peanut butter on it.
7. Top with other four slices of buttered bread. Cut in half. Wrap in wax paper for picnic, or
eat as is at home.
Recipe
PICNIC MEALS
Hobo Gold Sandwiches
Recipe Equipment
cup grated raw carrot
cup raisins
cup mayonnaise
slices bread
(whole wheat tastes
good with this
filling)
bowl
grater
vegetable peeler
measuring cups
fork
1. Wash hands. Wash carrots.
2. Get out equipment and ingredients.
3. Peel carrots (about three or four) with vegetable peeler.
4. Place grater over bowl. Grate carrots.
5. To grated carrots, add raisins and mayonnaise. Stir
with fork to mix well.
6. Lay four slices of bread out on wax paper. Divide
filling between four slices.
7. With fork spread over bread. Top with other four slices.
Cut in halves.
8. Wrap in wax paper for picnic or eat at home.
FRUITS AND VEGETABLES
1 citrus or tomato
1 green leafy or yellow vegetable
2 others daily
.j.
This group of foods you have
already studied about. These foods
supply us chiefly with the pro-
tective vitamins called vitamin
................ and ................. W e need
(fill in) (fill in)
these vitamins every day. Be sure
you get your vitamins A and C by
eating a green leafy or yellow
vegetable each day, (carrots are a
yellow vegetable) and a serving of
citrus. Citrus includes oranges,
lemons, limes, tangerines and
grapefruit and their juices.
Carrots usually come in small plastic bags. Be sure to
examine bags and feel carrots. They should be firm-never soft
enough to bend-and have a bright color with no dark spots.
Medium-size carrots are better than great big carrots or very
small ones.
1Z, 5w
ts"U6Igs
lip CPO
4-H FOOD AND NUTRITION
Deviled Eggs
Recipe Equipment "
6 fresh eggs saucepan with lid
2 tablespoons mayonnaise paring knife
1 teaspoon lime juice or vinegar small mixing bowl /
4 teaspoon salt fork
% teaspoon prepared mustard measuring spoons
1 tablespoon pickle relish (if you like it) tooth picks
wax paper
Remember-eggs never
1. Get out all needed ingredients and equipment. like to be "hard-boiled!"
2. Place eggs in saucepan. Cover with cold water. Place on heat and cover with lid.
3. Bring almost to a boil. Turn heat low and cook slowly for 15 minutes.
4. As soon as time is up, drain eggs and run cold water over them to cool.
5. Peel eggs when cool.
6. Cut in half lengthwise. Remove yolk and mash yolk with a fork.
7. Add all the ingredients and mix well.
8. Fill whites and put eggs together. Stick a toothpick through to hold together.
9. Wrap each egg in wax paper. Chill until time to pack the hobo lunch.
BUYING GOOD FRESH EGGS
1. Look on carton for a date. Eggs are usually dated. Buy eggs with the latest date.
2. Buy only eggs from refrigerated cases in stores. Ask for refrigerated eggs if you don't
find them.
3. The yolk will be in the center of the egg if it is fresh. If it is an old egg, yolk will be to
one side or end of egg.
4. The white of the egg will be thick if the egg is fresh; very thin if egg is old.
5. Old eggs may be used in baking or stretching meat dishes. Fresh eggs are a must for
making deviled eggs and for fried, scrambled or soft cooked eggs.
PICNIC MEALS
it
FRUIT DRINKS
How to Make a Hobo Thermos
You can keep your fruit drink real cool in this "thermos"-fill a pint jar with ice cubes.
Pour fruit drink over ice. Put a tight lid on it. Wrap jars in four or five thicknesses of old
newspaper. Tie to hold in place. This keeps cold in and heat out, and when you are ready for
lunch, your drink will be nice and cold.
Fresh Limeade (4 servings)
Recipe
6 limes
1 lime, sliced thin
% cup sugar
4 cups water
ice
Equipment
cutting board
knife
juice squeezer
liquid measuring cup
spoon
4 pint jars
1. Wash hands. Wash limes. Cut in halves
crosswise.
2. Be careful in using the knife.
3. Squeeze juice from limes. Pour into large
container. Add sugar and water. Stir.
4. Pour over ice in jars. Add one slice lime
to each jar. Close tightly.
5. Make a hobo thermos.
Science in Food
Why Do We Get Thirsty?
What makes you thirsty? You drink water,
milk and fruit juice when you are thirsty. Be-
ing thirsty is your body's way of asking for
water when you forget to drink it. Living
things are made of water. You are, too. If
you weigh 70 pounds, about 40 pounds of you
is water. When you breathe, water leaves your
body. When you perspire you lose water.
When you go to the bathroom you lose water
from the body. This is very necessary, for the
body uses water to carry waste out of the body.
You must replace the lost water by drinking
lots of liquids such as water, milk and fruit
juices. You need about six glasses of liquids
a day.
4-H FOOD AND NUTRITION
Sour Orangeade (4 servings)
Recipe Equipment
2 sour oranges juice squeezer
% cup sugar knife
3 cups cold water spoon
ice measuring cups
quart jar
cutting board
1. Wash hands. Wash oranges. Get out in-
gredients and equipment.
2. Cut oranges in half on cutting board.
3. Squeeze and pour juice into quart jar.
4. Add sugar. Stir to dissolve.
5. Add water. Stir. Pour into cups or glasses
with ice in them, or add ice to jar and close
with lid. Make a hobo thermos for picnic.
6. This is good served at a party or family
meal.
Fruitade (8 servings)
Recipe Equipment
1 small can frozen can opener
orange juice spoon
1 small can frozen jar or thermos
limeade
water
2 cups pineapple or
grape juice
1. Open cans and mix frozen juices as directed
on can.
2. Add pineapple or grape juice and stir.
3. Add ice and close jars or thermos jug, or
make in a pitcher and serve to family or
friends at home.
Water in Foods
Maybe you don't think of milk or fruit juice
as having water in them. They do. Try this
little experiment.
1. Squeeze juice out of an orange into a glass.
Let stand a while.
2. Look at orange juice. Has it separated in
two parts?
3. The clear liquid is water. Much of the yel-
low liquid is water.
4. Carefully pour off clear liquid. Pour yellow
liquid into a wide pan. Place in sun until
pan is dry. Now all the water has evapor-
ated and you have left the solid material
that was inside the orange.
Milk has about the same amount of solids
and water. That is why milk or fruit juices
can quench thirst like water does.
PICNIC MEALS
Prune Bums (for 4)
(for dessert)
Recipe Equipment
12 large dried prunes bowl
4 tablespoons peanut butter paring knife
toothpick
wax paper
1. Wash hands.
2. Place prunes in bowl. Cover with hot water and soak 30 minutes. Drain.
3. Slit one side and lift out seed.
4. Stuff each with peanut butter.
5. Press to close. Wrap three prunes in each piece of wax paper.
Cocoa Loafers (4 servings)
(for dessert)
Recipe Equipment
16 graham crackers bowl
2 tablespoons margarine or butter spoon
1 cup confectioner's sugar measuring spoons
1/ cup cocoa dry measuring cups
2 tablespoons milk
% teaspoon vanilla
Wash and dry hands.
Measure butter into bowl. Stir to soften it.
Measure sugar and cocoa into same bowl.
Add milk and vanilla.
Beat until smooth and stiff.
Spread on half of graham crackers. Top with rest of crackers.
Wrap two loafers in each piece of wax paper for picnic or serve as is at home.
44
4-H FOOD AND NUTRITION
Now, Pixie shows you how to tie up your Hobo Lunch.
1. Place foods in center.
2. Tie opposite corners.
3. Hang over stick at knot.
Have a Happy Hobo Hike!
FILL IN THE RECORD SHEET ON NEXT PAGE BEFORE
GOING ON TO NEXT ACTIVITY.
45
PICNIC MEALS
(FILL IN AFTER YOU FINISH THIS ACTIVITY)
HOBO LUNCH
1. MY HOBO LUNCH HAD THIS IN IT: (Write menu here.)
2. I LEARNED SOME NEW THINGS ABOUT FOODS. THEY WERE:
3. HOW MANY TIMES HAVE I
MADE HOBO SANDWICHES ..--..--.-----
MADE DEVILED EGGS ........................
MADE FRUIT DRINKS -.....................
FIXED FRUITS ...................................... .
FIXED VEGETABLES ...............................
46
4-H FOOD AND NUTRITION
A Friendly Picnic
Wouldn't it be fun to have a small group of
friends over for a picnic? It might be your 4-H
SClub or Sunday School group. Your best friends
in your own neighborhood enjoy coming to a
picnic at your house or out at a lake or the beach.
SYou will need to invite your friends about a
week in advance. You may do this when you
Ssee them or call them on the telephone. It is
always polite to ask one, or both parents if your
friend might come to the picnic.
Talk everything over with your mother before making your plans. Decide how many friends
to invite. It is best to keep your group small-say three or four-depending on size of your
family. The whole group (friends and family) should not be over eight or ten people.
Look through the recipes for main dishes, salads and desserts in this section of the book.
Decide on which foods you will fix for the picnic. Then finish making your menu from foods you
have already learned to do in this project. Make up a market list from which to shop. Ask
mother to check it for you. Remember the buying hints you have learned in this project.
Write down the menu you plan to have here.
Menu
Remember to include: Example:
Main Dish Tuna Salad
Relish Tray or Salad Stuffed Celery
Fruit Crackers
Beverage Ambrosia
Dessert (if you like) Sugar Drops
Plain Jane Milk
PICNIC MEALS
MAIN DISHES FOR ANY MEAL
Tuna Fish Salad (for 6)
Recipe
Equipment
MEAT, POULTRY, FISH, EGGS
2 servings daily
2 cans tuna fish
1 small can crushed
pineapple
%1 cup chopped celery
14 cup chopped green
pepper (if you like)
1, cup mayonnaise
lettuce
can opener
paring knife
cutting board
fork
dry measuring cups
wax paper
mixing bowl
dish for salad
1. Wash hands. Get out needed ingredients and equipment.
2. Wash and drain lettuce.
(Remember how? See Page 14).
3. Chop celery and pepper.
4. Open tuna and pineapple, put into mixing bowl. Add
chopped pepper and celery.
5. Mix with a fork. Add mayonnaise and stir well.
6. Line serving dish with lettuce leaves.
7. Fill dish with salad. Cover with lid or wax paper and
chill until meal time.
This is the group of foods we
depend on for protein. Protein is
the nutrient in these foods which
makes body cells, remember? We
could not live without protein.
These protein foods also have vita-
mins called the "B" group. There
are many in this group. Some are
B1, B2, B6, B12; all are needed by
the body for good looks and good
health.
These protein foods also furnish
us with iron to make good red
blood cells. Do you remember how
many servings we need every day
of this group of foods?
4-H FOOD AND NUTRITION
Penny Potato Salad (For 6)
(A Good Main Dish)
Recipe Equipment
4 medium-sized potatoes 2 saucepans with lids
1 teaspoon salt vegetable peeler
% onion, chopped sharp knife
2 eggs, hard-cooked cutting board
2 tablespoons chopped green pepper measuring cups
(if you like it) measuring spoons
measuring spoons
1 tablespoon lime juice or vinegar mixing bowl
mixing bowl
% cup mayonnaise fork
4 hot dogs
covered dish or jar
paprika
1. Wash and peel potatoes. Cut potatoes into fourths. Put in saucepan with 3/4 cup water and
one teaspoon salt. Cover and cook on high heat until potatoes start to boil.
2. Turn heat to low. Cook 15-20 minutes. Potatoes should be tender when stuck with a fork.
3. While potatoes are cooking, cook the eggs. Chop celery, green pepper and onions.
4. Drain potatoes and let cool. Cut into cubes and put in large mixing bowl.
5. Drop hot dogs into boiling water. Cook 10 minutes. Cool.
6. Cool eggs as soon as done; peel and chop. Slice hot dogs into 1/4 inch "pennies" with knife.
7. Add onions, celery, green pepper, "hot dog pennies" and eggs to potatoes. Mix with a fork.
8. Add mayonnaise and lime juice or vinegar and mix until potatoes are covered with dressing.
9. Put salad into dish or jar. Cover and chill until meal time.
10. You can put potato salad into paper cups for the picnic, one for each person, and cover
with foil or wax paper.
BE SURE TO TAKE ALONG SOME SPOONS.
PICNIC MEALS
Chili (For 6)
This main dish is good in cool weather, and is a favorite with lots of
folks. You can make it at home, and it will still be warm when you serve
it at the picnic with saltine crackers.
Recipe Equipment
1 teaspoon bacon drippings or salad oil heavy saucepan
1 teaspoon salt fork
% chopped onion paring knife
3 tablespoons flour measuring spoons
2 tablespoons chili powder stirring spoon
2 cups canned tomatoes
2 cups kidney beans
1 pound ground beef
1. Wash hands. Get out all needed ingredients and equipment.
2. Put bacon drippings or oil into saucepan. Add ground beef and chop-
ped onions.
3. Cook on low heat 15 minutes. Add flour, salt and chili powder. Stir
together well.
4. Add tomatoes. Cover and simmer on low heat 15 minutes.
5. Add kidney beans. Cook 10-15 minutes.
6. Take in saucepan to picnic, or pour into serving bowls if eating at home.
BE SURE TO TAKE ALONG CRACKERS TO SERVE WITH THE CHILI
AND DON'T FORGET THE SPOONS
AND CUPS FOR PICNIC EATING.
4-H FOOD AND NUTRITION
SALADS AND FRUITS
Tossed Green Salad (For 6)
This is especially good with macaroni or chili.
Recipe
% head lettuce
% cup chopped celery
6 radishes, sliced
2 tomatoes
2 tablespoons chopped
onion (if you like)
Equipment
salad bowl
paring knife
measuring spoons
measuring cups
fork
serving spoon
FRUITS AND VEGETABLES
1 green leafy or yellow
1 citrus or tomato
2 others
1. Wash lettuce (Do you remember how?) and cut head
in half. Put half back in refrigerator.
2. Wash celery, radishes and tomatoes.
3. Peel and chop onion if you use it.
4. Chop celery, slice radishes and cut tomatoes into six
wedges each.
5. Break lettuce into bite size pieces with your fingers.
(Breaking with fingers is best. Cutting with a knife
makes cut edges turn brown.)
6. Add chopped onions and celery and radish slices. Mix
with lettuce.
7. Arrange tomatoes on top in a circle.
8. Cover salad bowl with wax paper or foil and chill until
serving time or time to leave for the picnic.
9. Take salad dressing along on picnic and let everyone
"dress"i their own salad after serving themselves.
Here are the glamour foods again-
FRUITS AND VEGETABLES!
The vitamins A and C are your
faithful friends for feeling and
looking good. Remember to have
four servings of fruits and vege-
tables each day-one of which
should be a green leafy or yellow
vegetable and one serving of citrus
or tomato. Vitamin A helps give
you glowing skin, bright shining
eyes, and soft pretty hair. Vitamin
C helps you to have a pretty smile
and pep to sparkle. See why we
call this group of foods GLAMOUR
foods?
PICNIC MEALS
Kidney Bean Salad (For 4)
Recipe
1 can red kidney beans (2 cups)
% cup chopped celery
/4 cup chopped onion (if you like it)
% cup mayonnaise
%4 teaspoon salt
lettuce
Equipment
bowl
can opener
knife
cutting board
measuring cups
measuring spoons
serving dish
Wash hands, get out equipment and ingredients.
Wash lettuce and celery. Chop celery. Chop onions.
Pour beans into bowl. Add chopped celery and onions.
Add salt. Mix.
Stir in mayonnaise. Place a few lettuce leaves around edge of serving dish. Pour bean
salad in center. Cover with wax paper and keep cool until serving time, or time to leave for
the picnic.
Grapefruit-Peppermint Salad (For 4)
Recipe Equipment
2 grapefruit knife
4 lettuce leaves cutting board
Yz cup crushed peppermint candy fork
measuring cup
serving dish
1. Wash hands. Then wash grapefruit.
2. Peel and section grapefruit (see directions on Page 53).
3. Arrange lettuce on serving dish.
4. Lay sections on lettuce. Sprinkle with crushed peppermint candy.
5. Cover with wax paper and keep cold until serving time. The family will like this salad.
52
4-H FOOD AND NUTRITION
Ambrosia (For 4)
Recipe
4 medium oranges
/2 cup coconut (fresh, frozen or canned)
2 tablespoons sugar
Equipment
bowl
paring knife
cutting board
table knife
serving dish
measuring cup
measuring spoons
Wash hands and oranges.
Section oranges by following directions at bottom of this page.
Add sugar to sections. Stir.
Place half of sections in bowl. Add half the coconut. Top with rest of sections and coconut.
Cover dish and chill until serving time.
This makes a good salad or dessert.
TO SECTION ORANGES OR
GRAPEFRUIT
TO REMOVE PEEL OF ORANGES
OR GRAPEFRUIT
1. Wash fruit
2. Cut off peel at top and bottom.
3. Set the fruit down on a cutting board.
4. Cut off peel in strips from top to bottom.
---:: --J>- ,/
1. Wash and peel fruit.
2. Cut down along the membrane separating
the sections.
3. Gently bring the knife back out along the
membrane of the other side of the section.
4. Eat plain or serve in salads, fruit cups or
desserts.
PICNIC MEALS
CAKES
Cup Cakes from Mix
Equipment
mixing bowl
mixing spoon
measuring cup (liquid)
muffin tins
wax paper
1. Read directions on the box.
2. Set oven at temperature called for in the directions.
3. Line muffin tins with cup cake papers.
4. Pour mix into bowl and measure out other ingredients.
5. Add liquid and eggs. Mix as directed.
6. Fill muffin cups 2/ full and bake for time given on box.
7. When done, take from muffin pans (leave papers on) and cool on a rack.
8. Frost with butter frosting.
9. Pack in a box or place on plate.
10. Rub a small amount of salad oil or shortening over a piece of wax paper and cover cup
cakes with greased side next to cup cakes. This keeps icing from sticking to paper.
Butter Frosting
(Will frost 12 large cup cakes)
Recipe Equipment
% stick butter or margarine mixing bowl
1 box confectioner's sugar mixing spoon
1 teaspoon vanilla measuring spoons
1 tablespoon cream sifter
1. Cream butter or margarine. Sift sugar into butter or margarine.
2. Add cream and vanilla.
3. Beat until smooth. Spread on cup cakes.
4-H FOOD AND NUTRITION
Yellow Cake from Mix '
Recipe Equipment
1 package yellow cake mix mixing bowl
eggs and/or milk as called for measuring cups
on package wooden spoon
2 8-inch cake pans
wax paper
toothpicks
cooling racks
1. Turn oven on to temperature given on package.
2. Read directions carefully. Wash and dry hands.
3. Grease pans and line bottom with wax paper. Cut paper by placing pan on paper. Draw
line around pan. Trim. Place in bottom of pan. Grease it lightly, too.
4. Empty mix in bowl. Add other ingredients as directed on package. Beat as package directs.
5. Divide batter and spread evenly into two pans. Bake for time given on package.
6. Cake is done when a toothpick inserted in center comes out clean. Take from oven. Loosen
edges by running knife around pan.
7. Place rack on top of cake. Hold pan and rack and turn over.
8. Lift off pan. Remove paper if it sticks to cake.
9. Cool cake. Then frost with butter frosting. Make up a whole recipe (for 12 cup cakes), and
this will ice your cake.
10. You might like to decorate your cake with one of the following:
1. Animal crackers 4. Chopped pecans
2. Chocolate chips 5. Crushed peppermint
3. Coconut candy
PICNIC MEALS
Pineapple Upside Down Cake
Recipe Equipment
1 box yellow cake mix bowl
eggs and milk as called for in mix measuring cups
directions
measuring spoons
6 slices pineapple spoon
spoon
3 tablespoons butter or margarine fork
fork
% cup brown sugar
9-10 inch frying pan
6 maraschino cherries or pecan halves
1. Wash hands. Get out needed equipment and ingredients.
2. Turn oven to 3750F.
3. Melt butter or margarine in frying pan.
4. Remove from heat. Sprinkle brown sugar over bottom of frying pan.
5. Place pineapple slices in frying pan.
6. Place cherries or nuts in centers of the pineapple slices.
7. Make up cake mix, following the directions on the box.
8. Pour over pineapple and put into oven.
9. Bake for 35-45 minutes.
10. Cake will be done when golden brown and when it springs back up after lightly touching
it with your finger.
11. Remember to use pot holders and pull oven rack out to reach cake.
12. Place cake plate or large dinner plate on top of frying pan. Get mother to help you turn
the cake out of pan.
4-H FOOD AND NUTRITION
To Complete the Friendly Picnic
1. Be sure to take along wooden or paper spoons or forks if you need
them for eating your picnic foods. Take serving spoons or forks.
2. Include a picnic tablecloth, if you are going to use a picnic table. Be
sure to include paper napkins.
3. Be sure you have left the kitchen clean and everything put away
before you leave for the picnic.
4. Remember that as hostess you should see that your guests are served
before you serve yourself.
5. Clean up your picnic spot before leaving it, so it will be ready for the
next picnic.
6. Have a good time!
SAY!
FILL IN RECORD SHEET ON
NEXT PAGE NOW
PICNIC MEALS
(FILL IN WHEN YOU FINISH ACTIVITY)
A Friendly Picnic
WRITE THE MENU HERE
NEW THINGS I LEARNED TO DO:
THINGS I MADE-
MAIN DISHES (which ones, how many times)
................ ............................. ...........................................-- - - -- - - - - - - - - -
DESSERTS
--------------------------------------------------------------.......
----------------------------------------------------------------------
------------------------------------------------------------------ - - - -
----------------------------------------------------------------------
---------- ------------------------------------------------------ - - - -
FRUIT AND SALADS
58
Pixie Says: Eat This Way Every Day
Pixie reminds you that everything you eat really turns into
By eating the foods below you'll furnish the body with all the vitat
minerals and protein it needs to keep you looking pretty or hands
and feeling tip-top and ready to go.
MEAT GROUP
4 glasses of milk a day.
FRUIT AND VEGETABLE GROUP
serving green leafy or yellow vegetable
serving citrus or tomatoes
servings of other fruit or vegetables
2 servings meat, fish, poultry or
eggs a day
BREAD AND CEREAL GROUP
4 servings a day
MILK GROUP
I
r- Ir I.Ma
PICNIC MEALS
Now that you have completed the project,
remember that filling out the record sheet
Son the next page is important.
It is a record of the things you have done in this project. It can
help you in many ways to improve your 4-H Club Work and plan other
food activities to do. It is a record to measure yourself by.
This next record sheet is simply a copy of the four other record
sheets you filled out at the end of Picnic in a Sack, A Family Picnic, A
Hobo Picnic and A Friendly Picnic. Go back and copy these records onto
the record sheet on the page following this one. Turn the last record
sheet in to your 4-H local leader or home demonstration agent.
We are proud of the good work you have done in this project.
PICNIC MEALS
A Record Sheet to Turn in
FILL IN BY GOING BACK TO OTHER RECORD SHEETS AND COPYING THE THINGS
YOU WROTE THERE.
Name ...........-- -................... ... .. ---............ ---..-~..---...... ............... Years in Foods Project.-.......- -----
Address ..........-- ...-.............-- .....------.---- --------------. County......................................
Age, January 1, this year ..--......--.. --.. ... .------...............----------......................................
Record covers from .............................. .......---------- to ...................................................................
month year month year
LIST HERE FOODS YOU HAVE MADE USING RECIPES IN THIS PROJECT. IF YOU MAKE
A FOOD MORE THAN ONCE, WRITE IT IN EACH TIME.
FOODS I HAVE MADE NO. TIMES TO WHOM THEY WERE SERVED
TOTAL
NUMBER
TIMES
4-H FOOD AND NUTRITION
WHAT HAVE YOU LEARNED ABOUT FOODS AND WHAT THEY CAN DO FOR YOUR
LOOKS, AND HOW YOU FEEL?
EXTRA THINGS YOU HAVE DONE IN THIS PROJECT:
HISTORIC NOTE
The publications in this collection do
not reflect current scientific knowledge
or recommendations. These texts
represent the historic publishing
record of the Institute for Food and
Agricultural Sciences and should be
used only to trace the historic work of
the Institute and its staff. Current IFAS
research may be found on the
Electronic Data Information Source
(EDIS)
site maintained by the Florida
Cooperative Extension Service.
Copyright 2005, Board of Trustees, University
of Florida
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