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diff --git a/.gitattributes b/.gitattributes new file mode 100644 index 0000000..d7b82bc --- /dev/null +++ b/.gitattributes @@ -0,0 +1,4 @@ +*.txt text eol=lf +*.htm text eol=lf +*.html text eol=lf +*.md text eol=lf diff --git a/LICENSE.txt b/LICENSE.txt new file mode 100644 index 0000000..6312041 --- /dev/null +++ b/LICENSE.txt @@ -0,0 +1,11 @@ +This eBook, including all associated images, markup, improvements, +metadata, and any other content or labor, has been confirmed to be +in the PUBLIC DOMAIN IN THE UNITED STATES. + +Procedures for determining public domain status are described in +the "Copyright How-To" at https://www.gutenberg.org. + +No investigation has been made concerning possible copyrights in +jurisdictions other than the United States. Anyone seeking to utilize +this eBook outside of the United States should confirm copyright +status under the laws that apply to them. diff --git a/README.md b/README.md new file mode 100644 index 0000000..a23b9e9 --- /dev/null +++ b/README.md @@ -0,0 +1,2 @@ +Project Gutenberg (https://www.gutenberg.org) public repository for +eBook #63052 (https://www.gutenberg.org/ebooks/63052) diff --git a/old/63052-0.txt b/old/63052-0.txt deleted file mode 100644 index 1329be7..0000000 --- a/old/63052-0.txt +++ /dev/null @@ -1,2288 +0,0 @@ -The Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: Knox Eat and Reduce Plan - Including choice-of-foods Chart - -Author: Anonymous - -Release Date: August 27, 2020 [EBook #63052] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - - - - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - - - - - - - - - _NO DRUG ... NO HUNGER_ - - - - - KNOX - EAT AND REDUCE PLAN - _including_ - CHOICE-OF-FOODS CHART - - - K-S COPR. 1957 CHARLES E. KNOX GELATINE CO., INC. - - - - - Questions and answers regarding the NEW KNOX CHOICE-OF-FOODS diet: - - - [Illustration: {uncaptioned}] - -Q. IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL -OK? - - [Illustration: {uncaptioned}] - -A. _Indeed he will_ ... because the CHOICE-OF-FOODS DIET is based on -sound nutritional principles with which your doctor has had a great deal -of experience. For many years the medical profession has advised the use -of Food Exchange Lists[1] where proper diet is of the utmost importance -to the patient’s very existence ... as in the case of the diabetic. -Naturally, this system of dieting must provide with unfailing accuracy, -the proper amounts of protein, minerals and vitamins essential to good -health at all times. - -Now, these carefully and scientifically developed Food Exchanges (or, as -we call them ... CHOICES) have been adjusted to a reducing diet, making -it one that can actually improve your health as well as control your -weight. - -Q. IF YOU HAVE TRIED OTHER WAYS OF REDUCING WITHOUT SUCCESS ... WHY WILL -THE CHOICE-OF-FOODS DIET SOLVE YOUR WEIGHT PROBLEM? - - [Illustration: {uncaptioned}] - -A. _Weight control normally involves just 2 factors_: - -the knowledge of a few simple rules of nutrition and your own will power -to carry them out. First of all, there’s no mystery about why you’ve put -on weight. You’ve been eating more food than your body burns up ... so, -this extra food has turned to fat. You _will_ lose extra weight on this -safe, sound diet ... because you’ll be eating fewer calories[2] than -needed and will force your body to use the stored fat. You’ll find the -CHOICE-OF-FOODS DIET is _more_ than a way to get rid of excess weight -right now. It is a basic guide to good eating habits for anyone ... fat -or thin. It will teach you _what foods_ and how much of them to eat to -get slim and _stay_ slim. - -Q. IS THIS A MONOTONOUS “SAME FOODS EVERY DAY” DIET ... OR IS IT A -VARIED ONE YOU’LL FIND EASY TO STICK TO? - - [Illustration: {uncaptioned}] - -A. _The Knox Choice-of-Foods diet offers you a wide variety of good_, -normal _foods_ ... not extreme or faddish ones, from which to prepare -meals you and your family will enjoy. In fact, the only way your family -will know you’re dieting will be when they see you take smaller -portions. A diet that allows you to eat such favorites as steak, baked -potatoes, seafood and delicious desserts is one you’ll find easy to -follow ... even long after you’ve reached your weight goal. - -Q. DO YOU HAVE TO SPEND TIME COUNTING CALORIES AND WORRYING ABOUT -BALANCED MEALS? - - [Illustration: {uncaptioned}] - -A. _No, and this is one good reason why you’ll find it so easy to stay -on the Knox Choice-of-Foods diet._ - -It does most of the work for you! As you look at the key to this -reducing plan—the CHOICE-OF-FOODS DIET LISTS (shown on pull-out chart -following page 18) you will quickly see that the foods you must eat -classify into 6 simple lists. _The foods in amounts indicated in each of -these lists are nutritional equals._ - -FOR EXAMPLE: - -Under the Meat List you will find seven foods ... each one having the -_same amount of protein, carbohydrate, fat and calories_— - - Meat and poultry (Beef, lamb, pork, liver, chicken) - Cold Cuts (Salami, minced ham, Bologna, liverwurst, luncheon loaf) - Frankfurter - Egg - Fish (Haddock, flounder, bass, salmon, tuna, crab, lobster, shrimp, - clams, oysters, sardines) - Cheese (Cheddar type, cottage) - Peanut butter - -If yours is the 1200 daily calorie diet ... and calls for 4 of the foods -on the Meat List ... just select _any_ 4 of the foods you wish (in the -quantity indicated) without thinking about calories and you can’t go -wrong. _The calories have already been counted for you when the list was -prepared._ - -Q. WHY DOES PROTEIN PLAY SUCH AN IMPORTANT ROLE IN THIS DIET? - -A. _Because this particular nutrient is a vital key to feeling, looking -and doing your best at all times._ The more science proves about -protein, the more we know of its importance in the daily diet. _Your -body can’t store protein ... you must have a new supply of it every day -to build and renew body tissues._ You can readily see, then, why protein -is so necessary in reducing diets. Without it, body tissues waste away, -muscles sag and pep lags. - -Q. HOW SOON WILL YOU SEE RESULTS ON THIS REDUCING DIET? - - [Illustration: {uncaptioned}] - -A. _You will lose from one to three pounds[3] a week._ However, don’t be -discouraged if you lose slowly at first or if you lose at an irregular -rate. Remember, you gained all these extra pounds over a period of time. -Give yourself time to lose them. - -Q. IF YOU GET HUNGRY ... ARE “BETWEEN-MEAL” SNACKS ALLOWED ON THIS DIET? - -A. _Yes! Because they not only make dieting more pleasant, they are -necessary!_ Nutritionally, a “between-meal” snack does two things: gives -dieters an “energy lift” needed at late morning and late afternoon. -Also, it dulls the appetite, making the dieter content with less food at -the next meal. Remember, however, these snacks must be kept within your -daily calorie pattern! - - - - - Choice-of-Foods diet allows you to have the famous Knox High-Protein - Gelatine Drink 3 times a day. - - - [Illustration: {uncaptioned}] - -(Yes, this is the same concentrated protein drink doctors have -recommended for years ... as a pleasant way to get more protein in the -daily diet of persons whose daily intake of this vital nutrient may be -inadequate.) In the reducing diet, the Knox Drink works 3 ways: - - 1. It’s a wonderfully refreshing and filling “between-meal” treat - 2. It curbs your appetite, so you are satisfied with less food - 3. It supplies you with _additional protein, a must_ when you are - taking off excess weight. - - - - - Take the Knox High-Protein Drink ½ hour before meals - ... _IN EITHER OF THESE APPETIZING WAYS:_ - - -AS A COLD DRINK (WITH FRUIT JUICES) - - [Illustration: {uncaptioned}] - -Empty 1 envelope Knox Gelatine in ¾ glass of orange juice, other fruit -juices or water, not iced. Let liquid absorb the gelatine. Then stir -briskly. Drink quickly. If it thickens, add more liquid, stir again. - -AS A HOT DRINK (WITH BOUILLON) - - [Illustration: {uncaptioned}] - -Sprinkle 1 envelope Knox Gelatine on ¼ cup cold water to soften. Add 1 -bouillon cube and ¾ cup boiling water. Stir until gelatine and bouillon -cube are thoroughly dissolved. ¾ cup of any very hot broth may be used -in place of bouillon. - - -Also, you’ll find you have a wide choice of delicious, filling Knox -soups, salads and desserts that have so few calories ... _you may have a -serving of any one of them a day and not worry about upsetting your -daily calorie pattern_. Look for these delicious treats in the recipe -section in back of book. - -Q. AFTER YOUR WEIGHT GOAL IS REACHED, HOW WILL YOU KEEP YOUR SLENDER, -NEW FIGURE? - -A. _The sensible eating habits you form while following the Knox -Choice-of-Foods diet and the Knox “Booster” Drink will help you do -this!_ You will find you’ve lost much of your desire for over-eating. -You’ve seen the dramatic change in your looks and your feelings. You’re -more attractive, feel younger, healthier, happier. Now you want to stay -that way! - -With the loss of excess weight, you are now entitled to more calories. - However, always remember, _too many more calories_ will put extra -pounds right back on. - -Actually, _you can have about ½ as many more calories as your original -diet plan called for_. For instance, if you were on the 1200 calorie -Knox diet, about 1800 calories is right for you to maintain your new -weight. - -As you have already learned on page 8, Protein is the vital key to -feeling and looking your best at all times ... particularly when you are -reducing or _watching your weight_ as you are now doing. The Knox -High-Protein “Booster” Drink[4] made with milk will not only add about -15 grams of useful, body-building Protein to your daily diet, but will -also serve as a healthful curb to your appetite. - - [Illustration: {uncaptioned}] - -Take the Knox “Booster” Drink (with milk) ½ hour before lunch and -dinner. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox -Gelatine with 3-6 tablespoons _instant_ non-fat dry milk. (Varies with -brand.) Fill with cold water. Stir briskly until milk thoroughly -dissolves. Drink quickly. - -Q. HOW DO YOU GET STARTED ON THE KNOX CHOICE-OF-FOODS DIET? - - [Illustration: {uncaptioned}] - -A. FIRST, _find your desirable weight on the following chart_; SECOND, -_determine the proper number of calories you need to lose weight_. -HERE’S HOW: Let’s say you are a woman 5′3″ tall and have a medium frame; -according to the table you should weigh 128 lbs. Now multiplying this by -10 you will have the recommended daily calories you should have to lose -weight properly. - - 128 × 10 = 1280 calories - - [Illustration: {uncaptioned}] - - DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER[5] - HEIGHT (_with WEIGHT IN POUNDS (_as - shoes_) ordinarily dressed_) - Feet Inches Small Medium Large - Frame Frame Frame - - 5 2 116-125 124-133 131-142 - 5 3 119-128 127-136 133-144 - 5 4 122-132 130-140 137-149 - 5 5 126-136 134-144 141-153 - 5 6 129-139 137-147 145-157 - 5 7 133-143 141-151 149-162 - 5 8 136-147 145-156 153-166 - 5 9 140-151 149-160 157-170 - 5 10 144-155 153-164 161-175 - 5 11 148-159 157-168 165-180 - 6 0 152-164 161-173 169-185 - 6 1 157-169 167-178 174-190 - 6 2 163-175 171-184 179-196 - 6 3 168-180 176-189 184-202 - - [Illustration: {uncaptioned}] - - DESIRABLE WEIGHTS: WOMEN, AGES 25 AND - OVER[5] - HEIGHT (_with WEIGHT IN POUNDS (_as - shoes_) ordinarily dressed_) - Feet Inches Small Medium Large - Frame Frame Frame - - 5 0 105-113 112-120 119-129 - 5 1 107-115 114-122 121-131 - 5 2 110-118 117-125 124-135 - 5 3 113-121 120-128 127-138 - 5 4 116-125 124-132 131-142 - 5 5 119-128 127-135 133-145 - 5 6 123-132 130-140 138-150 - 5 7 126-136 134-144 142-154 - 5 8 129-139 137-147 145-158 - 5 9 133-143 141-151 149-162 - 5 10 136-147 145-155 152-166 - 5 11 139-150 148-158 155-169 - 6 0 141-153 151-163 160-174 - -THIRD, _record present weight, weight goal and body measurements on the -following chart ... every week record your progress_! - - -YOUR CHECK-UP CHART - - - - - Date At Beginning of Diet _____________________ - At End of Diet _____________________ - Your Desirable Weight _____________________ - Your Measurements Week - At Beginning - 1 2 3 4 5 6 - - Weight, (pounds) _____ _____ _____ _____ _____ _____ - Bust, (inches) _____ _____ _____ _____ _____ _____ - Waist, (inches) _____ _____ _____ _____ _____ _____ - Hips, (inches) _____ _____ _____ _____ _____ _____ - -FOURTH, _you’re ready to start diet ... and begin planning your meals -from the Knox Choice-of-Foods diet lists on the pull-out chart following -page 18_. - -It’s easy to do ... and to show you just _how easy_ it is we’ve done -this sample menu for one day based on the 1200 CALORIE PATTERN: - - BREAKFAST THIS AMOUNTS TO - - _Knox High-Protein Gelatin Drink_ - Made with ¾ cup Orange Juice 1½ Fruit List Choices - Soft Cooked Egg 1 Meat List Choice - Buttered Toast 1 Bread List Choice - 1 Fat List Choice - Milk 1 Milk List Choice - Tea or Coffee (no milk or sugar) Free Choice - - “BETWEEN-MEAL” SNACK - - 30 Minutes before lunch—Knox Drink made with 1 cup Bouillon (see - recipe page 10)—Free Choice (you do not have to count it in your - daily calorie pattern). - - LUNCH THIS AMOUNTS TO - - Vegetable Plate with Minted 1 Vegetable List Choice - Carrots - Spinach, seasoned with vinegar 1 Vegetable List Choice - Celery Hearts 1 Vegetable List Choice - Bread and Butter 1 Bread List Choice - 1 Fat List Choice - Orange Cream ½ Milk List Choice - Tea or Coffee Free Choice - - “BETWEEN-MEAL” SNACK - - Knox Drink made with ¾ cup 1½ Fruit List Choices - Grapefruit Juice - - DINNER - - Lean Ground Beef Pattie 3 Meat List Choices - Baked Potato with Lean Meat Juices 1 Bread List Choice - Buttered Beets 1 Vegetable List Choice - 1 Fat List Choice - Perfection Salad with Low-Calorie Free Choice (you do not have to - Salad Dressing count this in your calorie - pattern) - Banana 2 Fruit List Choices - with Milk ½ Milk List Choice - Tea or Coffee Free Choice - - - - - ALSO NOTE THESE SPECIAL MENU HELPS - - -1. When a recipe serving is listed as “Free Choice” it means that you -may eat 1 serving without having to count it in your daily diet pattern. - -2. Use the milk in your meal plan to drink, in coffee, on cereal, or -with other foods. - -3. Serve vegetables plain or with part of the meat or fat choice for -seasoning. You may wish to use together the vegetables, milk, and meat -choices in your meal plan. This way you can make soups, stews, or other -dishes in which you combine several foods. - -4. Measure all foods on the Bread List after they have been cooked. - -5. Eat the meat or fish prepared for the family as long as no fat or -flour has been added. Meat juices, with the fat removed, may be used -with your meat or vegetables for added flavor. - -It is important that you measure meat after it is cooked. Bones and -extra fat should not be counted in the total weight. Cut off extra fat -instead of eating it. - -6. When you are on a reducing regime, no matter whether on a 1200, 1600, -or 1800 calorie diet, use only the amount of fat permitted in that diet. -You may use it in any way you prefer—as a spread, for seasoning foods, -in dressing vegetables—but count the fat used in these ways as part of -your total allowance for the day. - -It is easier to diet when food looks so appealing that you don’t miss -high-calorie foods or high-calorie extras. - - - - - SPECIAL RECIPE HELPS - - -_It may help you to have a list of some foods that are low in calories._ - - - LOW-CALORIE SWEETENERS - -Because each teaspoon of sugar gives 20 calories, you can cut them down -if you use a sweetener that will not supply any calories. - -Low-calorie sweeteners mean sweet taste without calories and without -sugar. The recipes in this booklet use saccharin (¼ grain tablets), -Sucaryl (tablets or solution), and Sweeta (solution). - - 1 tablet saccharin Equaled in sweetness by 1 teaspoon - of sugar - or - 1 tablet Sucaryl - or - ⅛ tsp. Sucaryl solution - or - 2 drops Sweeta - -It is unwise to take more than a reasonable amount (equal to about 12 -tablets) as the total in the day’s meals. - -Liquid non-caloric sweeteners may be added directly to the dissolved -gelatine mixture. - -Non-caloric sweetening tablets may be crushed and stirred into the -dissolved gelatine mixture, or they may be dissolved in small amount of -the liquid called for in a recipe, then added. - - - LOW-CALORIE FOODS - -A number of low-calorie canned or bottle fruits, fruit juices, and -beverages are now available in many markets. These foods add much -interest in low-calorie diets. - -Low-calorie foods used in recipes in this booklet include: - - Canned Fruits, unsweetened - Canned Fruits, non-caloric sweetened - Canned Fruit Juices, unsweetened - Canned Fruit Juices, non-caloric sweetened - Carbonated Beverages, non-caloric sweetened - -Skim milk is a low-caloric form of milk which helps with successful -weight loss by keeping calories low while food value remains high. Fluid -skim milk or non-fat dry milk solids can be used. - -Non-fat dry milk solids plus water make skim milk. Follow directions on -the package for correct proportions. To reliquefy—measure dry milk into -glass; add 1 cup water and stir. Chill. - - - STEPS TO SUCCESS WITH KNOX GELATINE RECIPES - -To insure satisfactory jelling, the number of grains of Knox Unflavored -Gelatine in each envelope is measured scientifically. Tablespoons vary -in size. An “envelope” of gelatine is always an accurate measure. - -To soften gelatine in all cold liquids except milk, sprinkle gelatine -into ½ cup of the cold liquid. Let stand to soften. - -To soften gelatine in ½ cup of cold milk, stir the gelatine into the -milk. - -To dissolve softened gelatine, stir into hot liquid required in the -recipe, or place over hot water and stir until dissolved. - -One envelope of gelatine will gel up to 2 cups of liquid. - -When solids are added to 2 cups of a gelatine-liquid mixture, up to 2 -cups may be added. - - - MORE GEL-COOKERY HELPS - -Fresh pineapple and frozen must be cooked before adding it to a gelatine -mixture to insure jelling; canned pineapple can be used as it comes from -the can. - -When adding solid ingredients, the gelatine mixture is first chilled to -the consistency of cold unbeaten egg white from fresh eggs. This -prevents the solids from rising to the top or sinking to the bottom of -the mold. - -To chill the gelatine mixture quickly to the consistency of unbeaten egg -white, half fill the lower part of a double boiler with ice and water. -Set upper part of double boiler containing the gelatine-liquid mixture -over the ice. Stir frequently until it is a smooth, evenly chilled, -unbeaten egg white consistency. As an alternative, two bowls may be used -instead of the double boiler. - -When low-calorie sweeteners are used in the recipe, beat the egg whites -stiff but not dry, then fold them in as directed. - -If sugar is used in the recipe when beaten egg whites are added to the -gelatine, beat a part of it into the egg whites as in meringues. - - - HOW TO MOLD AND UNMOLD KNOX GELATINE DISHES - -Jellied foods—soups, main dishes, salads, or desserts—can be molded in -square, round, or loaf pans, muffin tins, washed tins from canned foods, -bowls, cups, glasses, or paper drinking cups. For easy serving, a -gelatine mixture may be chilled in serving dishes that will go directly -to the table, or it may be spooned from bowls into serving dishes. - -To unmold, dip the mold in warm or hot water to the depth of the -gelatine—metal molds in warm water, glass molds in hot water. Loosen -edge with the tip of a paring knife. Place the serving dish on top of -the mold, the two tightly together, and turn upside down. Shake, holding -the serving dish tightly to the mold. Carefully lift off the mold. -Gelatine may be unmolded at serving time, or even as long as an hour or -so before mealtime if the service plate or platter is put back in the -refrigerator. - - - - - _Here’s the_ KEY _to the Reducing Plan_ - THE KNOX CHOICE-OF-FOODS DIET LIST CHART - - - [Illustration: {uncaptioned}] - - - - - KNOX Gel-Cookery is GOOD EATING that’s good for you! - - - [Illustration: {uncaptioned}] - -_On the following pages you’ll see tested low-calorie recipes that make -reducing (AND WEIGHT-WATCHING AFTER REDUCING) a pleasure!_ - - -JELLIED TOMATO BROTH -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1½ cups cold water - 1½ cups tomato juice - ½ teaspoon salt - 2 teaspoons whole mixed spices - -Sprinkle gelatine on ½ cup cold water to soften. Combine the remaining -water, tomato juice, salt, and spices. Bring to a full boil. Strain to -remove spices. (It is helpful to place whole spices in a tea ball, so -that they can be removed without straining the broth.) Stir in softened -gelatine until thoroughly dissolved. Serve hot, or chilled to soft jelly -consistency. - - - VARIATION: - -Use 1½ cups canned tomatoes instead of tomato juice. Strain before - adding softened gelatine. - -_1 Serving Equals Free Choice_ - - -JELLIED BEEF BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 3 cups water - 3 beef bouillon cubes - 2 tablespoons strained lemon juice - -Sprinkle gelatine on ½ cup cold water to soften. Simmer bouillon cubes -in the remaining water until dissolved. Add softened gelatine and stir -until dissolved. Stir in lemon juice. Serve hot, or chilled to soft -jelly consistency. - - -JELLIED TOMATO BEEF BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 2 tablespoons minced onion - 1¾ cups fat-free, brown meat stock - 1 cup tomatoes - 1 tablespoon chopped parsley - dash powdered cloves - ½ teaspoon salt - -Sprinkle gelatine on the cold water to soften. Simmer onion in meat -stock with tomatoes, parsley, cloves, and salt until tender. Strain. Add -softened gelatine and stir until thoroughly dissolved. Measure, and if -necessary, add very hot water to make 3 cups. Serve hot, or chilled to -soft jelly consistency. - - - VARIATIONS: - -Use 2 beef bouillon cubes and 1¾ cups water instead of meat stock, if - desired. - -_1 Serving Equals Free Choice_ - -Use 1 cup tomato juice instead of tomatoes. - -_1 Serving Equals Free Choice_ - -Use 2 beef bouillon cubes and 1¾ cups water instead of meat stock, and - use 1 cup tomato juice instead of tomatoes. - -_1 Serving Equals Free Choice_ - -JELLIED CONSOMMÉ ... Use reconstituted canned consommé or clarified - beef, veal, or chicken stock instead of water, bouillon cubes, and - lemon juice. - -_1 Serving Equals Free Choice_ - -JELLIED CHICKEN BOUILLON ... Use chicken bouillon cubes instead of beef - bouillon cubes. Season with ½ teaspoon salt, ¼ teaspoon each - pepper and mace instead of lemon juice. - -_1 Serving Equals Free Choice_ - -JELLIED CHICKEN BROTH ... Use 3 cups clarified chicken broth instead of - bouillon cubes and water. Season same as Jellied Chicken Bouillon. - -_1 Serving Equals Free Choice_ - - -JELLIED TOMATO CHICKEN BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups chicken broth - 1 cup strained tomatoes or tomato juice - ½ teaspoon salt - -Sprinkle gelatine on ½ cup cold broth to soften. Heat the remaining -broth, tomato juice, and salt until very hot. Add softened gelatine and -stir until thoroughly dissolved. Serve piping hot, or chilled to soft -jelly consistency. - - - VARIATIONS: - -Use 2 chicken bouillon cubes plus 2 cups water instead of chicken broth. - -_1 Serving Equals Free Choice_ - -Use 2 chicken bouillon cubes plus 3 cups tomato juice instead of chicken - broth and 1 cup tomatoes. - -_1 Serving Equals ½ Vegetable Choice_ - - -JELLIED MADRILENE -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2½ cups clear beef stock[6] - 1 medium tomato, fresh or canned - 1½ tablespoons tomato paste - 2 tablespoons tarragon vinegar - ½ bay leaf - 3 peppercorns - ½ teaspoon salt - 1 crushed egg shell - -Sprinkle gelatine on ½ cup cold beef stock to soften. Combine the -remaining stock, tomato, tomato paste, vinegar, spices, salt, and egg -shell. Heat to boiling, stirring constantly, over low heat. Remove from -heat. Add softened gelatine and stir until thoroughly dissolved. Let -stand 10 minutes. Strain through fine sieve covered with a damp cloth. -Serve hot, or chilled to soft jelly consistency. - - -BASIC MAIN COURSE SALAD MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1¼ cups very hot water - 4 tablespoons vinegar - ½ teaspoon salt - ½ cup diced celery - 2 tablespoons diced green pepper - 2 tablespoons finely diced onion - 1¼ cups flaked, cooked lean fish - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add the -vinegar and salt. Chill to unbeaten egg white consistency. Fold in -vegetables and fish carefully. Turn into one large mold (3-4 cup) or 6 -small molds. Chill until firm. - - - VARIATIONS: - -Use 1¼ cups flaked salmon. - -_1 Serving Equals 1 Meat Choice_ - -Use 1¼ cups finely flaked crab meat plus 1 tablespoon mayonnaise. Mix - together before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 3 hard-cooked eggs, chopped, plus 1¼ cups flaked crab meat and 1 - tablespoon mayonnaise. Mix together before folding into gelatine. - -_1 Serving Equals 1½ Meat Choices_ - -Use 1 cup flaked lobster plus ½ tablespoon mayonnaise. Mix together - before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 1¼ cups whole shrimp plus 1 tablespoon mayonnaise. Mix together - before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 1¼ cups flaked tuna fish. Reduce vinegar to 2 tablespoons and salt - to ¼ teaspoon. - -_1 Serving Equals 1½ Meat Choices_ - - -CRAB MEAT SOUFFLE MOLD -_6 Servings_ -_1 Serving Equals 1½ Meat Choices plus ½ Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold skim milk[7] - 1½ cups very hot skim milk[7] - 2 egg yolks - 1 teaspoon salt - ¼ teaspoon paprika - 2 tablespoons lemon juice - 1 teaspoon prepared mustard - 1½ cups cooked, flaked crab meat - -Stir gelatine into the cold skim milk to soften. Add the softened -gelatine to the very hot skim milk and stir until thoroughly dissolved. -Combine egg yolks, salt, and paprika; slowly add the hot mixture. Cook -over hot, not boiling, water until mixture thickens, stirring -constantly. Cool 10 minutes. Stir in lemon juice, mustard, and crab -meat. Turn into one large mold (3-4 cup). Chill until firm. - - - VARIATION: - -Use 1½ cups tuna or other fish instead of crab meat. - -_1 Serving Equals 2 Meat Choices plus ½ Milk Choice_ - - -SALMON IN TOMATO ASPIC -_6 Servings_ -_1 Serving Equals 1½ Meat Choices_ - - 1 envelope Knox Unflavored Gelatine - 1 cup water - ¾ cup tomato juice - 2 tablespoons vinegar - ½ teaspoon salt - ½ teaspoon whole mixed spices - 1½ cups flaked canned salmon - ¼ cup chopped celery - ¼ cup chopped green pepper - -Sprinkle gelatine on ½ cup cold water to soften. Combine the remaining -water, tomato juice, vinegar, salt, and spices. Bring to a full boil. -Remove spices. (It is helpful to place whole spices in a tea ball, so -that they can be removed without straining the broth.) Stir in softened -gelatine until thoroughly dissolved. Chill to unbeaten egg white -consistency. Blend in salmon, celery, and green pepper. Turn into one -large mold (3 cup) or 6 individual molds. Chill until firm. - - - VARIATIONS: - -Use 1½ cups flaked tuna fish instead of salmon. - -_1 Serving Equals 2 Meat Choices_ - -Use 1½ cups flaked cooked white meat fish (haddock) instead of salmon. - -_1 Serving Equals 1 Meat Choice_ - -Use 1½ cups flaked cooked fatty fish (halibut) instead of salmon. - -_1 Serving Equals 1½ Meat Choices_ - - -CHICKEN PINEAPPLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1¾ cups chicken stock[8] - 1 teaspoon salt - 2 tablespoons lemon juice - 1 non-caloric sweetening tablet or equivalent[9] - ½ cup canned unsweetened pineapple, diced - 1¼ cups cooked, diced chicken - -Sprinkle gelatine on ½ cup cold chicken stock to soften. Heat the -remaining chicken stock with salt until boiling. Remove from heat. Stir -in softened gelatine until thoroughly dissolved. Add lemon juice and -non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in -pineapple and chicken. Turn into a small loaf pan or one large mold (4 -cup). Chill until firm. - - - VARIATION: - -Use canned chicken broth or consommé instead of chicken bouillon cubes - and water. - -_1 Serving Equals ½ Vegetable Choice_ - - [Illustration: {uncaptioned}] - - -VEGETABLES MOLDED IN CHICKEN ASPIC -_6 Servings_ -_1 Serving Equals ½ Vegetable Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water - 2 chicken bouillon cubes - ½ teaspoon salt - ½ cup cooked, drained peas - ½ cup cooked, drained, diced carrots - ½ cup diced celery - ¼ cup diced green pepper - -Sprinkle gelatine on ½ cup cold water to soften. Heat the remaining -water with bouillon cubes until dissolved. Add salt and softened -gelatine and stir until thoroughly dissolved. Chill to unbeaten egg -white consistency. Stir in vegetables. Turn into one large mold (3-4 -cup) or 6 individual molds. Chill until firm. - - - VARIATION: - -Use canned chicken broth or consommé instead of chicken bouillon cubes - and water. - -_1 Serving Equals ½ Vegetable Choice_ - - -JELLIED CHICKEN MOUSSE -_8 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1 cup very hot chicken stock - ¼ teaspoon onion salt - ⅔ cup chilled evaporated milk, whipped - 1 tablespoon lemon juice - 1½ cups cooked diced chicken - -Sprinkle gelatine on the cold water to soften. Dissolve the softened -gelatine in very hot chicken stock to which onion salt has been added. -Cool to unbeaten egg white consistency. Beat with rotary beater until -fluffy. Fold in whipped evaporated milk and lemon juice. Blend in -chicken. Turn into one large mold (6 cup). Chill until firm. - - - VARIATION: - -Use 1½ cups cooked diced turkey instead of chicken. - -_1 Serving Equals 1 Meat Choice_ - - -CHICKEN VEGETABLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water[10] - 2 chicken bouillon cubes - 1 cup cooked diced chicken - ½ cup cooked or canned peas, well drained - ½ cup diced celery - 2 tablespoons diced pimiento - 1 tablespoon finely chopped parsley - -Sprinkle gelatine on ½ cup cold water to soften. Heat the remaining -water with bouillon cubes until cubes are completely dissolved. Remove -from heat. Stir in softened gelatine until thoroughly dissolved. Chill -to unbeaten egg white consistency. Fold in chicken and vegetables. Turn -into one large mold (4 cup). Chill until firm. - - - VARIATION: - -Pour a thin layer of gelatine and chicken stock mixture in a loaf pan - and chill until almost firm. Meanwhile, chill remaining gelatine - mixture to unbeaten egg white consistency. When the gelatine layer - is almost firm, arrange 6 slices of chicken on it; add a little - more of the gelatine mixture; chill again. Fold vegetables into - remaining chilled mixture and carefully place on the jellied - chicken slices. Chill again until mold is firm. - -_1 Serving Equals 1 Meat Choice_ - - [Illustration: {uncaptioned}] - - -JELLIED MEAT SALAD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 2 bouillon cubes - 1¼ cups water - 1½ tablespoons lemon juice - 1 teaspoon grated onion - 1 cup finely diced cooked meat - ½ cup diced celery - ½ cup cooked or canned peas, well drained - -Sprinkle gelatine on the cold water to soften. Combine bouillon cubes -with the remaining water, lemon juice, and onion, and heat until -bouillon cubes are completely dissolved. Add softened gelatine, and stir -until thoroughly dissolved. Chill to unbeaten egg white consistency. -Fold in meat, celery, and peas. Turn into a 4-cup loaf pan. Chill until -firm. Cut into slices and serve on crisp lettuce. - - -COTTAGE CHEESE IN TOMATO ASPIC -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1½ cups very hot tomato juice - 2 bouillon cubes - 1 cup cottage cheese - 1 tablespoon grated onion - 2 drops Worcestershire sauce - ⅛ teaspoon pepper - -Sprinkle gelatine on the cold water to soften. Heat tomato juice and -bouillon cubes until cubes are completely dissolved. Remove from heat. -Add softened gelatine and stir until thoroughly dissolved. Chill to -unbeaten egg white consistency. Blend in cottage cheese, onion, and -seasonings. Turn into one large mold (3-4 cup) or 6 individual molds. -Chill until firm. - - -BASIC GELATINE SALAD -_6 Servings_ -_1 Serving Equals ½ Vegetable Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1¼ cups very hot water - ¼ teaspoon salt - ¼ cup vinegar or lemon juice - 4 to 6 non-caloric sweetening tablets or equivalent[9] - 1 cup shredded carrots - ½ cup cooked or canned peas, well drained - -Sprinkle gelatine on the cold water to soften. Add softened gelatine to -the very hot water and stir until thoroughly dissolved. Add the salt, -vinegar, and non-caloric sweetener. Stir until thoroughly mixed. Chill -to unbeaten egg white consistency. Fold in vegetables. Turn into one -large mold (3-4 cup) or 6 individual molds. Chill until firm. - - - VARIATIONS: - -Use 1¼ cups very hot consommé instead of very hot water. - -_1 Serving Equals ½ Vegetable Choice_ - -Use 1¼ cups very hot consommé instead of very hot water. Add 1 cup diced - cooked meat instead of carrots. Decrease non-caloric sweetener to - 1 tablet or equivalent. - -_1 Serving Equals 1 Meat Choice plus ½ Vegetable Choice_ - -Use 1½ cups very hot fruit juice instead of very hot water. Add fruit - such as 1 cup orange sections, ½ cup grapefruit sections, and ½ - cup pineapple cubes instead of vegetables. - -_1 Serving Equals 1½ Fruit Choice_ - -Use 1 cup shredded cabbage, ½ cup cooked carrots, and ½ cup cooked or - canned peas as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals ½ Vegetable Choice_ - -Use 1 cup diced apple and 1 cup drained grapefruit sections as solids. - Use lemon juice instead of vinegar. - -_1 Serving Equals ½ Fruit Choice_ - -Use 1 cup diced cooked beets and 1 cup shredded raw spinach as solids. - Use vinegar instead of lemon juice. - -_1 Serving Equals ½ Vegetable Choice_ - -Use 1½ cups drained grapefruit sections and ¼ cup coarsely chopped - nutmeats as solids. Use lemon juice instead of vinegar. - -_1 Serving Equals ½ Fruit Choice plus ½ Fat Choice_ - -Use 1¼ cups diced apple, ½ cup diced celery, and ¼ cup coarsely chopped - nutmeats as solids. Use lemon juice instead of vinegar. - -_1 Serving Equals ½ Fruit Choice plus ½ Fat Choice_ - -Use 1½ cups diced cucumber, ½ cup diced celery, and 1 tablespoon grated - onion as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals Free Choice_ - -Use 1 cup peas, 1 scant cup diced cooked carrots, and 1 tablespoon diced - pimiento as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals ½ Vegetable Choice_ - -Use 1 cup peas, ½ cup diced celery, and ½ cup diced green pepper as - solids. Use vinegar instead of lemon juice. - -_1 Serving Equals ½ Vegetable Choice_ - - -QUICK BASIC ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water - 2 bouillon cubes - 2 tablespoons lemon juice - Seasonings such as salt, pepper, parsley, thyme, savory, cloves, or - bay leaf, as desired - -Sprinkle gelatine on ½ cup cold water to soften. Boil remaining water -with bouillon cubes and seasonings until bouillon cubes are completely -dissolved. Strain. Add lemon juice and enough hot water to make 1½ cups -of liquid. Stir in softened gelatine until thoroughly dissolved. Pour -into flat pan, one large mold (2 cup), or 4 individual molds. This aspic -may be used as a garnish or as a base for jelling meat, fish, or -vegetables. - - - VARIATIONS: - -Use canned bouillon or consommé instead of water and bouillon cubes. - Season to taste. - -_1 Serving Equals Free Choice_ - -Use beef bouillon cubes and add as solids—1 cup diced leftover meat, ½ - cup diced celery, and 2 tablespoons chopped green pepper. Pour - into one large mold (3-4 cup). - -_Makes 6 servings_ - -_1 Serving Equals 1 Meat Choice_ - -Use chicken bouillon cubes and add as solids—1 cup diced cooked chicken - and ½ cup diced celery. Pour into one large mold (3-4 cup). - - [Illustration: {uncaptioned}] - - -SAVORY TOMATO ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 2 bouillon cubes - 1½ cups tomato juice - 1 tablespoon grated onion - 2 drops Kitchen Bouquet - ¼ teaspoon Worcestershire sauce - ⅛ teaspoon pepper - -Sprinkle gelatine on the cold water to soften. Heat bouillon cubes in -tomato juice until completely dissolved. Remove from heat. Stir in -softened gelatine until thoroughly dissolved. Add seasonings. Pour into -one large mold (2-3 cup) or 4 individual molds. Chill until firm. - - - VARIATION: - -Pour into a flat pan to ½ inch depth. Chill until firm. Cut into fancy - shapes to use as a garnish for cold meats. Will make approximately - 16 such servings. - -_1 Serving Equals Free Choice_ - - -QUICK TOMATO JUICE ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups tomato juice - 1 tablespoon lemon juice - ½ teaspoon salt - ⅛ teaspoon pepper - -Sprinkle gelatine on ½ cup cold tomato juice to soften. Heat remaining -tomato juice until very hot. Remove from heat. Add softened gelatine, -lemon juice, and seasonings. Stir until thoroughly dissolved. Pour into -one large mold (2 cup) or 4 individual molds. Chill until firm. - - - VARIATION: - -Use above recipe, but before molding, chill to unbeaten egg white - consistency. Stir in 2 cups crisp shredded cabbage. Turn into one - large mold (3-4 cup) and chill until firm. - -_Makes 6 servings_ - -_1 Serving Equals Free Choice_ - - -ORIGINAL PERFECTION SALAD MOLD -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1¼ cups very hot water - ¼ cup vinegar - 1 tablespoon lemon juice - 6 non-caloric sweetening tablets or equivalent[9] - ¾ cup finely shredded cabbage - ½ teaspoon salt - 1 cup diced celery - 1 pimiento, chopped - -Sprinkle gelatine on the cold water to soften. Dissolve the softened -gelatine thoroughly in the very hot water. Add vinegar, lemon juice, and -non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in -remaining ingredients and turn into one large mold (3-4 cup) or 6 -individual molds. Chill until firm. - - -SAVORY QUICK SALAD DRESSING -_20 Servings—1 tablespoon each_ -_1 Serving Equals Free Choice_ - - ¼ cup lemon juice - 1 cup undiluted evaporated milk - ½ teaspoon salt - -Combine lemon juice, evaporated milk, and salt in screw-top jar. Shake -well to blend. - - [Illustration: {uncaptioned}] - - -CARROT-ORANGE JELLIED SALAD -_6 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold orange juice - 1 cup very hot water - ¼ teaspoon salt - 3 tablespoons lemon juice or vinegar - 9 non-caloric sweetening tablets or equivalent[9] - ½ cup shredded raw carrot - ¼ cup well drained, canned, crushed pineapple[11] - ½ cup well drained, cubed orange sections - -Sprinkle gelatine on cold orange juice to soften. Combine very hot -water, salt, lemon juice or vinegar, and non-caloric sweetener. Add the -softened gelatine and stir until thoroughly dissolved. Chill to unbeaten -egg white consistency. Fold in carrots, pineapple, and orange. Turn into -one large mold (3 cup) or 6 individual molds. Chill and serve. - - -LOW-CALORIE COOKED SALAD DRESSING -_44 Servings—1 tablespoon each_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 2 teaspoons dry mustard - 2 teaspoons salt - ¼ teaspoon paprika - 1⅓ cups boiling water - 2 tablespoons butter or fortified margarine - 2 eggs, well beaten - 4 non-caloric sweetening tablets or equivalent[9] - ½ cup vinegar - -Sprinkle gelatine on the cold water to soften in top of double boiler. -Mix together mustard, salt, and paprika and gradually add the boiling -water. Add this hot mixture and butter or margarine to softened -gelatine. Stir until softened gelatine is thoroughly dissolved and -butter or margarine is melted. Add gradually to the beaten eggs and -return to top of double boiler. Cook over hot, but not boiling, water, -until the mixture begins to thicken, stirring constantly. Remove from -heat. Add non-caloric sweetener and very slowly stir in vinegar. Chill -until slightly thickened. Beat with rotary beater until well blended. -Store, covered, in refrigerator. To serve, beat lightly with a fork. - - -BASIC “GEL” FOR NON-CALORIC CARBONATED BEVERAGES -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1½ cups non-caloric carbonated beverage - -Sprinkle gelatine on the cold water in top of double boiler. Stir over -hot water until gelatine is thoroughly dissolved. Remove from heat. Add -beverage and blend. Turn into one large mold (2 cup) or 4 individual -molds. Chill until firm. - - -SPANISH CREAM -_8 Servings_ -_1 Serving Equals ½ Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold skim milk[7] - 1½ cups very hot skim milk[7] - ⅛ teaspoon salt - 2 egg yolks, beaten - 1 teaspoon vanilla extract - 8 non-caloric sweetening tablets or equivalent[9] - 2 egg whites, stiffly beaten - -Soften gelatine by stirring it into the cold skim milk in top of double -boiler. Add the very hot skim milk and salt. Place over boiling water; -stir until softened gelatine is thoroughly dissolved. Pour slowly into -egg yolks, stirring constantly. Return to top of double boiler; cook -over hot, but not boiling, water, stirring constantly, until mixture -coats a spoon. Remove from heat. Add vanilla and non-caloric sweetener. -Stir to dissolve completely. Chill until slightly thicker than unbeaten -egg white consistency. Fold into beaten egg whites. Turn into one large -mold (4 cup) or 8 individual molds. Chill until firm. - - -CHERRY SPONGE -_4 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1 one-pound can water packed sour pitted cherries - 1 tablespoon lemon juice - 8 non-caloric sweetening tablets or equivalent[9] - 1 egg white, stiffly beaten - -Sprinkle gelatine on the cold water to soften. Empty cherries into a -saucepan and boil for 5 minutes. Turn into bowl and beat with rotary -beater until broken up in fine pieces. Measure and if necessary, add -very hot water to make 1¼ cups. Add softened gelatine, lemon juice, and -non-caloric sweetener; stir until softened gelatine is thoroughly -dissolved. Chill to unbeaten egg white consistency. Whip with rotary -beater until fluffy. Fold in beaten egg white until smooth. Turn into -one large mold (2 cup) or 4 individual molds. Chill. - - -CUCUMBER-GRAPEFRUIT SALAD MOLD -_6 Servings_ -_1 Serving Equals ½ Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1½ cups very hot water - ¼ teaspoon salt - 1 tablespoon vinegar - 3 non-caloric sweetening tablets or equivalent[9] - 1 cup diced, drained grapefruit sections - 1 cup diced, drained cucumber - -Sprinkle gelatine on the cold water to soften. Stir softened gelatine -into the very hot water with salt until it is thoroughly dissolved. Add -vinegar and non-caloric sweetener. Chill to unbeaten egg white -consistency. Fold in grapefruit and cucumber. Pour into one large mold -(3-4 cup) or 6 individual molds. Chill until firm. - - -LEMON GELATINE -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 1¼ cups very hot water - ¼ cup lemon juice - 6 non-caloric sweetening tablets or equivalent[9] - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Pour into one large mold (2-3 cup) or 4 -individual molds. Chill until firm. - - -APRICOT SPONGE - - _6 Servings_ - _1 Serving Equals ½ Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - ½ cup sieved apricot pulp - 1 tablespoon grated lemon rind - 1 tablespoon lemon juice - 4 non-caloric sweetening tablets or equivalent[9] - 3 egg whites, stiffly beaten but not dry - -Sprinkle gelatine on the cold water to soften in top of double boiler. -Dissolve softened gelatine thoroughly over hot water. Stir in apricot -pulp, lemon rind, lemon juice, and non-caloric sweetener. Chill until -thickened but not firmly set. Whip with rotary beater until fluffy. Fold -in beaten egg whites. Turn into one large mold (3-4 cup) or 6 individual -molds. Chill until firm. - - - VARIATION: - -Use ½ cup sieved prune pulp instead of apricot pulp. - -_1 Serving Equals ½ Meat Choice plus ½ Fruit Choice_ - - -JELLIED BLANC MANGE - - [Illustration: {uncaptioned}] - - _4 Servings_ - _1 Serving Equals ½ Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold skim milk[7] - 1½ cups very hot skim milk[7] - ¼ teaspoon salt - ½ teaspoon vanilla extract - 8 non-caloric sweetening tablets or equivalent[9] - Few drops of food coloring (optional) - -Soften gelatine by stirring it into the cold skim milk. Stir softened -gelatine into the very hot skim milk with salt until thoroughly -dissolved. Add vanilla and non-caloric sweetener. Tint with food -coloring, if desired. Pour into one large mold (2-3 cup) or 4 individual -molds. Chill until firm. - - - VARIATION: - - BLANC MANGE WHIP - _6 Servings_ - _1 Serving Equals ½ Milk Choice_ - -Add ⅛ teaspoon nutmeg to Blanc Mange recipe. Reduce sweetening and food -coloring, if desired. Chill to unbeaten egg white consistency. Beat -until fluffy and fine textured. Turn into one large mold (3-4 cup) or 6 -individual molds. Chill until firm. - - -LEMON SNOW -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 2 teaspoons finely grated lemon rind - ¼ cup lemon juice - 1¼ cups very hot water - 16 non-caloric sweetening tablets or equivalent[9] - 1 egg white - -Sprinkle gelatine on the cold water to soften. Add lemon rind and lemon -juice to the very hot water. Bring to a boil. Remove from heat. Add -softened gelatine and non-caloric sweetener; stir until thoroughly -dissolved. Chill to unbeaten egg white consistency. Add unbeaten egg -white; beat with a rotary beater until fluffy. Place container in bowl -of ice or iced water. Beat until mixture begins to hold its shape. Turn -into one large mold (3-4 cup) or 6 individual molds. Chill until firm. - - -EGG NOG CHIFFON PUDDING -_4 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - 4 eggs, separated - ¼ teaspoon salt - 1¼ cups very hot water - 10 non-caloric sweetening tablets or equivalent[9] - 1½ teaspoons imitation rum flavoring - ½ teaspoon grated nutmeg - -Sprinkle gelatine on the cold water to soften. Beat egg yolks, adding -salt, until light and fluffy. Add the very hot water to egg yolks -gradually and cook over simmering water, stirring constantly, until -mixture coats spoon. Remove from heat. Stir in softened gelatine, -non-caloric sweetener, flavoring, and nutmeg until gelatine is -thoroughly dissolved. Chill to unbeaten egg white consistency. Beat egg -whites until stiff but not dry. Fold into mixture carefully, blending -well. Pile into 4 sherbet glasses. Sprinkle lightly with nutmeg and -chill until firm. - - -APPLESAUCE WHIP -_6 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - ½ cup very hot water - 2 tablespoons lemon juice - 5 non-caloric sweetening tablets or equivalent[9] - 2 cups cold, unsweetened applesauce - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Blend in cold applesauce. Chill -thoroughly until thickened but not jellied. Whip with rotary beater -until light. Chill again. Heap into serving dishes. - - -KNOX BUTTER SPREAD -_64 Tablespoons or 192 Teaspoons_ -_1 Tablespoon Equals 1 Fat Choice_ -_3 Teaspoons Equal 1 Fat Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups skim milk[7] - 1 pound butter - Few drops yellow food coloring - -Soften gelatine by stirring it into ½ cup cold skim milk in top of -double boiler. Place over hot water. Stir to dissolve softened gelatine -thoroughly. Soften butter. Gradually whip dissolved gelatine and -remaining 1½ cups skim milk into butter with rotary beater. Blend in a -few drops of yellow food coloring and additional salt, if desired. Pack -into 2 one-pound butter cartons or in deep, oblong pan. Cover. Chill -until firm. - - -ORANGE CREAM - - _6 Servings_ - _1 Serving Equals ½ Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - ½ cup cold water - ½ cup scalded skim milk[7] - 1 egg yolk, well beaten - 1 tablespoon grated orange rind - ⅔ cup orange juice - 4 non-caloric sweetening tablets or equivalent[9] - 1 tablespoon lemon juice - 1 egg white, beaten stiff but not dry - ¼ cup chilled evaporated milk, whipped - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the scalded skim milk until thoroughly dissolved. Slowly -beat into egg yolk. Add orange rind; cook over hot water, stirring -constantly, until mixture coats spoon. Remove from heat. Add orange -juice, non-caloric sweetener and lemon juice. Chill to unbeaten egg -white consistency. Fold in beaten egg white and whipped evaporated milk. -Turn into one large mold (3-4 cup) or 6 individual molds. Chill until -firm. - - - VARIATION: - -Use ¼ cup heavy cream, whipped, instead of ¼ cup chilled evaporated - milk, whipped. - -_1 Serving Equals ½ Milk Choice plus ½ Fat Choice_ - - - - - Remember! - - - [Illustration: {uncaptioned}] - -The Protein Drink referred to in this book is good for _you_ and your -entire family. It is made with Knox Gelatine ... pure, finest quality -gelatine that is _all protein_—no sugar ... unlike factory-flavored jell -desserts, which are about ⅞ sugar and ⅛ gelatine. - - LITHO IN U. S. A. - -DOCTORS OFTEN RECOMMEND KNOX FOR OTHER SPECIAL DIETS SUCH AS diabetic, -peptic ulcer, convalescent, low-salt and others. In every package of -Knox Gelatine there is a list of special diet booklets, FREE for the -asking. - - [Illustration: KNOX, THE REAL GELATINE - ALL PROTEIN—NO SUGAR] - - - SO IMPORTANT TO - GETTING YOUR WEIGHT DOWN - ... AND KEEPING IT DOWN! - - [Illustration: KNOX HIGH-PROTEIN GELATINE DRINK] - - ★ _It’s a wonderfully filling, refreshing drink_ - - ★ _It’ll curb your appetite, so you’ll be satisfied with less food_ - - ★ _It’ll give you additional Protein ... a must in reducing and - weight-watching diets_ - - ★ SEE DIRECTIONS FOR MAKING KNOX DRINK—INSIDE FOLDER ... UNDER - “BETWEEN-MEAL” SNACK LIST - -_Follow it and see how easy it is to lose those extra pounds_ ⇒ - - - - - FOOTNOTES - - -[1]_See Choice of Foods Chart._ - -[2]_Calories indicate the amount of energy a certain amount of food will - supply._ - -[3]_If your physician wants you to lose faster than this he will tell - you how many total calories you should have each day._ - -[4]_112 to 130 calories—varies with brand milk used._ - -[5]_Courtesy, Metropolitan Life Insurance Co._ - -[6]_Use 3 beef bouillon cubes plus 2½ cups water instead of beef stock, - if desired._ - -[7]_Use ½ cup non-fat dry milk solids reliquefied with 2 cups water for - skim milk._ - -[8]_Use 2 chicken bouillon cubes and 1¾ cups water instead of chicken - stock, if desired._ - -[9]_See page 16 for kinds and amount of sweeteners to use._ - -[10]_Use 2 cups chicken stock instead of water plus bouillon cubes, if - desired._ - -[11]_Unsweetened or canned with a non-caloric sweetener._ - - - - - KNOX - CHOICE-OF-FOODS DAILY DIET LISTS[a] for - 1200 CALORIE DIETS - 1600 CALORIE DIETS - 1800 CALORIE DIETS - - -IMPORTANT! To achieve your weight goal ... _your daily diet must include -foods from each of the lists shown ... in the exact amounts indicated -for your particular calorie pattern_. Your calorie pattern requirements -are indicated in the same color in each list. 1200 calories (red), 1600 -calories (blue), 1800 calories (green). - -You may eat these foods any time of the day you wish ... however, it’s -advisable to divide them into 3 equal meals. - -MEASURE CAREFULLY ... USE STANDARD MEASURING CUPS AND SPOONS - - -[a]_The Food Exchange Lists shown in this book are based on material - included in “Meal Planning with Exchange Lists” prepared by - Committees of the American Diabetes Association, Inc., and The - American Dietetic Association in cooperation with the Chronic - Disease Program, Public Health Service, Department of Health, - Education and Welfare._ - - -VEGETABLE LIST - -Each of the following food choices contains little carbohydrate, protein -or calories. - - 1200 CALORIE DIET · Choice of any number - 1600 CALORIE DIET · Choice of any number - 1800 CALORIE DIET · Choice of any number - -In Raw Form, Size of Serving Unlimited; Cooked, Size Serving ½ to 1 cup. - - Asparagus - Broccoli - Brussels sprouts - Cabbage - Cauliflower - Celery - Chicory - Cucumber - Escarole - Eggplant - Lettuce - Mushrooms - Okra - Pepper - Radishes - Greens: - Beet greens - Chard - Collards - Dandelion - Kale - Mustard - Spinach - Turnip greens - Sauerkraut - String beans - Summer squash - Tomatoes - Watercress - -OR You may choose from this vegetable list. Each of the following foods -contains 7 grams carbohydrate, 2 grams protein, 35 calories. - - 1200 CALORIE DIET · Choice of any 2 - 1600 CALORIE DIET · Choice of any 4 - 1800 CALORIE DIET · Choice of any 4 - -One Serving Equals ½ cup. - - Beets - Carrots - Onions - Peas, green - Pumpkin - Rutabagas - Squash, winter - Turnips - - -BREAD LIST - -Each of the following food choices contains 15 grams carbohydrate, 2 -grams protein, 70 calories. - - 1200 CALORIE DIET · Choice of any 3 - 1600 CALORIE DIET · Choice of any 4 - 1800 CALORIE DIET · Choice of any 3 - - _Amount to Use_ - Bread 1 slice - Biscuit, roll (2″ diameter) 1 - Muffin (2″ diameter) 1 - Cornbread (1½″ cube) 1 - Cereals, cooked ½ cup - Dry, flake and puff types ¾ cup - Rice, grits, cooked ½ cup - Spaghetti, noodles, cooked ½ cup - Macaroni, cooked ½ cup - Crackers, graham (2½″ sq.) 2 - Oysterettes (½ cup) 20 - Saltines (2″ sq.) 5 - Soda (2½″ sq.) 3 - Round, thin 6 - Flour 2½ tablespoons - Vegetables - Beans and peas, dried, ½ cup - cooked (lima, navy, split - peas, cowpea, etc.) - Baked beans, no pork ¼ cup - Corn ⅓ cup - Popcorn 1 cup - Parsnips ⅔ cup - Potatoes, white 1 small - Potatoes, white, mashed ½ cup - Potatoes, sweet, or yams ¼ cup - Sponge cake, plain (1½″ cube) 1 - Ice cream (omit two fat ½ cup - choices) - - -MILK LIST - -Each of the following food choices contains 12 grams carbohydrate, 8 -grams protein, 10 grams fat and 170 calories. - - 1200 CALORIE DIET · Choice of any 2 - 1600 CALORIE DIET · Choice of any 2 - 1800 CALORIE DIET · Choice of any 3 - - _Amount to Use_ - Whole milk (plain or 1 cup - homogenized) - [12]Skim milk 1 cup - Evaporated milk ½ cup - Powdered whole milk ¼ cup - [12]Non-fat dry milk solids ¼ cup - Buttermilk (made from whole 1 cup - milk) - [12]Buttermilk (made from 1 cup - skim milk) - -You can use the milk on your meal plan to drink in coffee, on cereal, or -with other foods. - - -FAT LIST - -Each of the following food choices contains 5 grams fat, 45 calories. - - 1200 CALORIE DIET · Choice of any 3 - 1600 CALORIE DIET · Choice of any 3 - 1800 CALORIE DIET · Choice of any 6 - - _Amount to Use_ - Butter or margarine (1 small 1 teaspoon - pat) - Bacon, crisp 1 slice - Cream, light 2 tablespoons - Cream, heavy 1 tablespoon - Cream cheese 1 tablespoon - Avocado (4″ diameter) ⅛ - French dressing 1 tablespoon - Mayonnaise 1 teaspoon - Oil or cooking fat 1 teaspoon - Nuts 6 small - Olives 5 small - - -FRUIT LIST - -Each of the following food choices contains 10 grams carbohydrate and 40 -calories. - - 1200 CALORIE DIET · Choice of any 5 - 1600 CALORIE DIET · Choice of any 5 - 1800 CALORIE DIET · Choice of any 5 - - _Amount to Use_ - Apple (2″ diameter) 1 small - Applesauce ½ cup - Apricots, fresh 2 medium - Apricots, dried 4 halves - Banana ½ small - Blackberries 1 cup - Raspberries 1 cup - Strawberries 1 cup - Blueberries ⅔ cup - Cantaloupe (6″ diameter) ¼ - Cherries 10 large - Dates 2 - Figs, fresh 2 large - Figs, dried 1 small - Grapefruit ½ small - Grapefruit juice ½ cup - Grapes 12 - Grape juice ¼ cup - Honeydew melon, medium ⅛ - Mango ½ small - Orange 1 small - Orange juice ½ cup - Papaya ⅓ medium - Peach 1 medium - Pear 1 small - Pineapple ½ cup - Pineapple juice ⅓ cup - Plums 2 medium - Prunes, dried 2 medium - Raisins 2 tablespoons - Tangerine 1 large - Watermelon 1 cup - -You may use your fruit fresh, dried, cooked, canned or frozen as long as -no sugar has been added. - - -MEAT LIST - -Each of the following food choices contains 7 grams protein, 5 grams -fat, 75 calories. - - 1200 CALORIE DIET · Choice of any 4 - 1600 CALORIE DIET · Choice of any 6 - 1800 CALORIE DIET · Choice of any 6 - - _Amount to Use_ - Meat and Poultry (_medium 1 ounce[13] - fat_) 3-4 Oz. Average Serving - (Beef, lamb, pork, liver, - chicken, etc.) - Cold cuts (4½″ x ⅛″) Salami, 1 slice - Minced Ham, Bologna, - Liverwurst, Luncheon Loaf - Frankfurter (8-9 per lb.) 1 - Egg 1 - Fish: haddock, flounder, 1 ounce[13] - bass, 3-4 Oz. Average Serving - Serving - Salmon, tuna, crab, lobster ¼ cup - Shrimp, clams, oysters, 5 small - etc. - Sardines 3 medium - Cheese, Cheddar type 1 ounce - Cottage ¼ cup - Peanut butter 2 tablespoons - - -“BETWEEN-MEAL” SNACK LIST - -Each of the following “Between-Meal” snacks is made with Knox—the _real_ -unflavored gelatine. There are only 28 calories in each envelope of -High-Protein Knox. - - 1200 CALORIE DIET · Take Knox Drink 3 times daily - 1600 CALORIE DIET · Take Knox Drink 3 times daily - 1800 CALORIE DIET · Take Knox Drink 3 times daily - -Take the Knox High-Protein Drink ½ hour before meals as a cold drink -(_with Fruit Juices_). Empty 1 envelope Knox Gelatine in ¾ glass of -orange juice, other fruit juices or water, not iced. Let liquid absorb -the gelatine. Then stir briskly. Drink quickly. If it thickens, add more -liquid, stir again. - -OR - -As a hot drink (with Bouillon). Sprinkle 1 envelope Knox Gelatine on ¼ -cup cold water to soften. Add 1 bouillon cube and ¾ cup boiling water. -Stir until gelatine and bouillon cube are thoroughly dissolved. ¾ cup of -any very hot broth may be used in place of bouillon. - -After you have reached your weight goal ... take Knox “Booster” Drink -(with milk) to maintain weight and to supply additional protein. 1 (8 -oz.) glass contains 15 grams protein, 130 calories. In an 8 or 10 oz. -dry glass, thoroughly mix 1 envelope Knox Gelatine with 3 to 6 -tablespoons _instant_ non-fat dry milk (varies with brand). Fill with -cold water. Stir briskly until milk thoroughly dissolves. Drink quickly. - - - - - FOOTNOTES - - -[12]_Skim milk products contain less fat. When used instead of whole - milk add 2 fat choices to get the same food value._ - -[13]_Equals 1 Meat Choice; 3 oz. serving uses 3 Meat List Choices._ - - -_For additional copies of this convenient reducing chart to carry in -your purse or pocket write_: - -CHAS. B. KNOX GELATINE CO., Johnstown, N. Y. - - - - - Transcriber’s Notes - - -—Silently corrected a few typos. - -—Retained publication information from the printed edition: this eBook - is public-domain in the country of publication. - -—In the text versions only, text in italics is delimited by - _underscores_. - - - - - - - -End of the Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous - -*** END OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - -***** This file should be named 63052-0.txt or 63052-0.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/6/3/0/5/63052/ - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the United -States without permission and without paying copyright -royalties. 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You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: Knox Eat and Reduce Plan - Including choice-of-foods Chart - -Author: Anonymous - -Release Date: August 27, 2020 [EBook #63052] - -Language: English - -Character set encoding: ISO-8859-1 - -*** START OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - - - - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - - - - - - - - - _NO DRUG ... NO HUNGER_ - - - - - KNOX - EAT AND REDUCE PLAN - _including_ - CHOICE-OF-FOODS CHART - - - K-S COPR. 1957 CHARLES E. KNOX GELATINE CO., INC. - - - - - Questions and answers regarding the NEW KNOX CHOICE-OF-FOODS diet: - - - [Illustration: {uncaptioned}] - -Q. IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL -OK? - - [Illustration: {uncaptioned}] - -A. _Indeed he will_ ... because the CHOICE-OF-FOODS DIET is based on -sound nutritional principles with which your doctor has had a great deal -of experience. For many years the medical profession has advised the use -of Food Exchange Lists[1] where proper diet is of the utmost importance -to the patient's very existence ... as in the case of the diabetic. -Naturally, this system of dieting must provide with unfailing accuracy, -the proper amounts of protein, minerals and vitamins essential to good -health at all times. - -Now, these carefully and scientifically developed Food Exchanges (or, as -we call them ... CHOICES) have been adjusted to a reducing diet, making -it one that can actually improve your health as well as control your -weight. - -Q. IF YOU HAVE TRIED OTHER WAYS OF REDUCING WITHOUT SUCCESS ... WHY WILL -THE CHOICE-OF-FOODS DIET SOLVE YOUR WEIGHT PROBLEM? - - [Illustration: {uncaptioned}] - -A. _Weight control normally involves just 2 factors_: - -the knowledge of a few simple rules of nutrition and your own will power -to carry them out. First of all, there's no mystery about why you've put -on weight. You've been eating more food than your body burns up ... so, -this extra food has turned to fat. You _will_ lose extra weight on this -safe, sound diet ... because you'll be eating fewer calories[2] than -needed and will force your body to use the stored fat. You'll find the -CHOICE-OF-FOODS DIET is _more_ than a way to get rid of excess weight -right now. It is a basic guide to good eating habits for anyone ... fat -or thin. It will teach you _what foods_ and how much of them to eat to -get slim and _stay_ slim. - -Q. IS THIS A MONOTONOUS "SAME FOODS EVERY DAY" DIET ... OR IS IT A -VARIED ONE YOU'LL FIND EASY TO STICK TO? - - [Illustration: {uncaptioned}] - -A. _The Knox Choice-of-Foods diet offers you a wide variety of good_, -normal _foods_ ... not extreme or faddish ones, from which to prepare -meals you and your family will enjoy. In fact, the only way your family -will know you're dieting will be when they see you take smaller -portions. A diet that allows you to eat such favorites as steak, baked -potatoes, seafood and delicious desserts is one you'll find easy to -follow ... even long after you've reached your weight goal. - -Q. DO YOU HAVE TO SPEND TIME COUNTING CALORIES AND WORRYING ABOUT -BALANCED MEALS? - - [Illustration: {uncaptioned}] - -A. _No, and this is one good reason why you'll find it so easy to stay -on the Knox Choice-of-Foods diet._ - -It does most of the work for you! As you look at the key to this -reducing plan--the CHOICE-OF-FOODS DIET LISTS (shown on pull-out chart -following page 18) you will quickly see that the foods you must eat -classify into 6 simple lists. _The foods in amounts indicated in each of -these lists are nutritional equals._ - -FOR EXAMPLE: - -Under the Meat List you will find seven foods ... each one having the -_same amount of protein, carbohydrate, fat and calories_-- - - Meat and poultry (Beef, lamb, pork, liver, chicken) - Cold Cuts (Salami, minced ham, Bologna, liverwurst, luncheon loaf) - Frankfurter - Egg - Fish (Haddock, flounder, bass, salmon, tuna, crab, lobster, shrimp, - clams, oysters, sardines) - Cheese (Cheddar type, cottage) - Peanut butter - -If yours is the 1200 daily calorie diet ... and calls for 4 of the foods -on the Meat List ... just select _any_ 4 of the foods you wish (in the -quantity indicated) without thinking about calories and you can't go -wrong. _The calories have already been counted for you when the list was -prepared._ - -Q. WHY DOES PROTEIN PLAY SUCH AN IMPORTANT ROLE IN THIS DIET? - -A. _Because this particular nutrient is a vital key to feeling, looking -and doing your best at all times._ The more science proves about -protein, the more we know of its importance in the daily diet. _Your -body can't store protein ... you must have a new supply of it every day -to build and renew body tissues._ You can readily see, then, why protein -is so necessary in reducing diets. Without it, body tissues waste away, -muscles sag and pep lags. - -Q. HOW SOON WILL YOU SEE RESULTS ON THIS REDUCING DIET? - - [Illustration: {uncaptioned}] - -A. _You will lose from one to three pounds[3] a week._ However, don't be -discouraged if you lose slowly at first or if you lose at an irregular -rate. Remember, you gained all these extra pounds over a period of time. -Give yourself time to lose them. - -Q. IF YOU GET HUNGRY ... ARE "BETWEEN-MEAL" SNACKS ALLOWED ON THIS DIET? - -A. _Yes! Because they not only make dieting more pleasant, they are -necessary!_ Nutritionally, a "between-meal" snack does two things: gives -dieters an "energy lift" needed at late morning and late afternoon. -Also, it dulls the appetite, making the dieter content with less food at -the next meal. Remember, however, these snacks must be kept within your -daily calorie pattern! - - - - - Choice-of-Foods diet allows you to have the famous Knox High-Protein - Gelatine Drink 3 times a day. - - - [Illustration: {uncaptioned}] - -(Yes, this is the same concentrated protein drink doctors have -recommended for years ... as a pleasant way to get more protein in the -daily diet of persons whose daily intake of this vital nutrient may be -inadequate.) In the reducing diet, the Knox Drink works 3 ways: - - 1. It's a wonderfully refreshing and filling "between-meal" treat - 2. It curbs your appetite, so you are satisfied with less food - 3. It supplies you with _additional protein, a must_ when you are - taking off excess weight. - - - - - Take the Knox High-Protein Drink hour before meals - ... _IN EITHER OF THESE APPETIZING WAYS:_ - - -AS A COLD DRINK (WITH FRUIT JUICES) - - [Illustration: {uncaptioned}] - -Empty 1 envelope Knox Gelatine in glass of orange juice, other fruit -juices or water, not iced. Let liquid absorb the gelatine. Then stir -briskly. Drink quickly. If it thickens, add more liquid, stir again. - -AS A HOT DRINK (WITH BOUILLON) - - [Illustration: {uncaptioned}] - -Sprinkle 1 envelope Knox Gelatine on cup cold water to soften. Add 1 -bouillon cube and cup boiling water. Stir until gelatine and bouillon -cube are thoroughly dissolved. cup of any very hot broth may be used -in place of bouillon. - - -Also, you'll find you have a wide choice of delicious, filling Knox -soups, salads and desserts that have so few calories ... _you may have a -serving of any one of them a day and not worry about upsetting your -daily calorie pattern_. Look for these delicious treats in the recipe -section in back of book. - -Q. AFTER YOUR WEIGHT GOAL IS REACHED, HOW WILL YOU KEEP YOUR SLENDER, -NEW FIGURE? - -A. _The sensible eating habits you form while following the Knox -Choice-of-Foods diet and the Knox "Booster" Drink will help you do -this!_ You will find you've lost much of your desire for over-eating. -You've seen the dramatic change in your looks and your feelings. You're -more attractive, feel younger, healthier, happier. Now you want to stay -that way! - -With the loss of excess weight, you are now entitled to more calories. - However, always remember, _too many more calories_ will put extra -pounds right back on. - -Actually, _you can have about as many more calories as your original -diet plan called for_. For instance, if you were on the 1200 calorie -Knox diet, about 1800 calories is right for you to maintain your new -weight. - -As you have already learned on page 8, Protein is the vital key to -feeling and looking your best at all times ... particularly when you are -reducing or _watching your weight_ as you are now doing. The Knox -High-Protein "Booster" Drink[4] made with milk will not only add about -15 grams of useful, body-building Protein to your daily diet, but will -also serve as a healthful curb to your appetite. - - [Illustration: {uncaptioned}] - -Take the Knox "Booster" Drink (with milk) hour before lunch and -dinner. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox -Gelatine with 3-6 tablespoons _instant_ non-fat dry milk. (Varies with -brand.) Fill with cold water. Stir briskly until milk thoroughly -dissolves. Drink quickly. - -Q. HOW DO YOU GET STARTED ON THE KNOX CHOICE-OF-FOODS DIET? - - [Illustration: {uncaptioned}] - -A. FIRST, _find your desirable weight on the following chart_; SECOND, -_determine the proper number of calories you need to lose weight_. -HERE'S HOW: Let's say you are a woman 5{~PRIME~}3{~DOUBLE PRIME~} tall and have a medium frame; -according to the table you should weigh 128 lbs. Now multiplying this by -10 you will have the recommended daily calories you should have to lose -weight properly. - - 128 10 = 1280 calories - - [Illustration: {uncaptioned}] - - DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER[5] - HEIGHT (_with WEIGHT IN POUNDS (_as - shoes_) ordinarily dressed_) - Feet Inches Small Medium Large - Frame Frame Frame - - 5 2 116-125 124-133 131-142 - 5 3 119-128 127-136 133-144 - 5 4 122-132 130-140 137-149 - 5 5 126-136 134-144 141-153 - 5 6 129-139 137-147 145-157 - 5 7 133-143 141-151 149-162 - 5 8 136-147 145-156 153-166 - 5 9 140-151 149-160 157-170 - 5 10 144-155 153-164 161-175 - 5 11 148-159 157-168 165-180 - 6 0 152-164 161-173 169-185 - 6 1 157-169 167-178 174-190 - 6 2 163-175 171-184 179-196 - 6 3 168-180 176-189 184-202 - - [Illustration: {uncaptioned}] - - DESIRABLE WEIGHTS: WOMEN, AGES 25 AND - OVER[5] - HEIGHT (_with WEIGHT IN POUNDS (_as - shoes_) ordinarily dressed_) - Feet Inches Small Medium Large - Frame Frame Frame - - 5 0 105-113 112-120 119-129 - 5 1 107-115 114-122 121-131 - 5 2 110-118 117-125 124-135 - 5 3 113-121 120-128 127-138 - 5 4 116-125 124-132 131-142 - 5 5 119-128 127-135 133-145 - 5 6 123-132 130-140 138-150 - 5 7 126-136 134-144 142-154 - 5 8 129-139 137-147 145-158 - 5 9 133-143 141-151 149-162 - 5 10 136-147 145-155 152-166 - 5 11 139-150 148-158 155-169 - 6 0 141-153 151-163 160-174 - -THIRD, _record present weight, weight goal and body measurements on the -following chart ... every week record your progress_! - - -YOUR CHECK-UP CHART - - - - - Date At Beginning of Diet _____________________ - At End of Diet _____________________ - Your Desirable Weight _____________________ - Your Measurements Week - At Beginning - 1 2 3 4 5 6 - - Weight, (pounds) _____ _____ _____ _____ _____ _____ - Bust, (inches) _____ _____ _____ _____ _____ _____ - Waist, (inches) _____ _____ _____ _____ _____ _____ - Hips, (inches) _____ _____ _____ _____ _____ _____ - -FOURTH, _you're ready to start diet ... and begin planning your meals -from the Knox Choice-of-Foods diet lists on the pull-out chart following -page 18_. - -It's easy to do ... and to show you just _how easy_ it is we've done -this sample menu for one day based on the 1200 CALORIE PATTERN: - - BREAKFAST THIS AMOUNTS TO - - _Knox High-Protein Gelatin Drink_ - Made with cup Orange Juice 1 Fruit List Choices - Soft Cooked Egg 1 Meat List Choice - Buttered Toast 1 Bread List Choice - 1 Fat List Choice - Milk 1 Milk List Choice - Tea or Coffee (no milk or sugar) Free Choice - - "BETWEEN-MEAL" SNACK - - 30 Minutes before lunch--Knox Drink made with 1 cup Bouillon (see - recipe page 10)--Free Choice (you do not have to count it in your - daily calorie pattern). - - LUNCH THIS AMOUNTS TO - - Vegetable Plate with Minted 1 Vegetable List Choice - Carrots - Spinach, seasoned with vinegar 1 Vegetable List Choice - Celery Hearts 1 Vegetable List Choice - Bread and Butter 1 Bread List Choice - 1 Fat List Choice - Orange Cream Milk List Choice - Tea or Coffee Free Choice - - "BETWEEN-MEAL" SNACK - - Knox Drink made with cup 1 Fruit List Choices - Grapefruit Juice - - DINNER - - Lean Ground Beef Pattie 3 Meat List Choices - Baked Potato with Lean Meat Juices 1 Bread List Choice - Buttered Beets 1 Vegetable List Choice - 1 Fat List Choice - Perfection Salad with Low-Calorie Free Choice (you do not have to - Salad Dressing count this in your calorie - pattern) - Banana 2 Fruit List Choices - with Milk Milk List Choice - Tea or Coffee Free Choice - - - - - ALSO NOTE THESE SPECIAL MENU HELPS - - -1. When a recipe serving is listed as "Free Choice" it means that you -may eat 1 serving without having to count it in your daily diet pattern. - -2. Use the milk in your meal plan to drink, in coffee, on cereal, or -with other foods. - -3. Serve vegetables plain or with part of the meat or fat choice for -seasoning. You may wish to use together the vegetables, milk, and meat -choices in your meal plan. This way you can make soups, stews, or other -dishes in which you combine several foods. - -4. Measure all foods on the Bread List after they have been cooked. - -5. Eat the meat or fish prepared for the family as long as no fat or -flour has been added. Meat juices, with the fat removed, may be used -with your meat or vegetables for added flavor. - -It is important that you measure meat after it is cooked. Bones and -extra fat should not be counted in the total weight. Cut off extra fat -instead of eating it. - -6. When you are on a reducing regime, no matter whether on a 1200, 1600, -or 1800 calorie diet, use only the amount of fat permitted in that diet. -You may use it in any way you prefer--as a spread, for seasoning foods, -in dressing vegetables--but count the fat used in these ways as part of -your total allowance for the day. - -It is easier to diet when food looks so appealing that you don't miss -high-calorie foods or high-calorie extras. - - - - - SPECIAL RECIPE HELPS - - -_It may help you to have a list of some foods that are low in calories._ - - - LOW-CALORIE SWEETENERS - -Because each teaspoon of sugar gives 20 calories, you can cut them down -if you use a sweetener that will not supply any calories. - -Low-calorie sweeteners mean sweet taste without calories and without -sugar. The recipes in this booklet use saccharin ( grain tablets), -Sucaryl (tablets or solution), and Sweeta (solution). - - 1 tablet saccharin Equaled in sweetness by 1 teaspoon - of sugar - or - 1 tablet Sucaryl - or - {~VULGAR FRACTION ONE EIGHTH~} tsp. Sucaryl solution - or - 2 drops Sweeta - -It is unwise to take more than a reasonable amount (equal to about 12 -tablets) as the total in the day's meals. - -Liquid non-caloric sweeteners may be added directly to the dissolved -gelatine mixture. - -Non-caloric sweetening tablets may be crushed and stirred into the -dissolved gelatine mixture, or they may be dissolved in small amount of -the liquid called for in a recipe, then added. - - - LOW-CALORIE FOODS - -A number of low-calorie canned or bottle fruits, fruit juices, and -beverages are now available in many markets. These foods add much -interest in low-calorie diets. - -Low-calorie foods used in recipes in this booklet include: - - Canned Fruits, unsweetened - Canned Fruits, non-caloric sweetened - Canned Fruit Juices, unsweetened - Canned Fruit Juices, non-caloric sweetened - Carbonated Beverages, non-caloric sweetened - -Skim milk is a low-caloric form of milk which helps with successful -weight loss by keeping calories low while food value remains high. Fluid -skim milk or non-fat dry milk solids can be used. - -Non-fat dry milk solids plus water make skim milk. Follow directions on -the package for correct proportions. To reliquefy--measure dry milk into -glass; add 1 cup water and stir. Chill. - - - STEPS TO SUCCESS WITH KNOX GELATINE RECIPES - -To insure satisfactory jelling, the number of grains of Knox Unflavored -Gelatine in each envelope is measured scientifically. Tablespoons vary -in size. An "envelope" of gelatine is always an accurate measure. - -To soften gelatine in all cold liquids except milk, sprinkle gelatine -into cup of the cold liquid. Let stand to soften. - -To soften gelatine in cup of cold milk, stir the gelatine into the -milk. - -To dissolve softened gelatine, stir into hot liquid required in the -recipe, or place over hot water and stir until dissolved. - -One envelope of gelatine will gel up to 2 cups of liquid. - -When solids are added to 2 cups of a gelatine-liquid mixture, up to 2 -cups may be added. - - - MORE GEL-COOKERY HELPS - -Fresh pineapple and frozen must be cooked before adding it to a gelatine -mixture to insure jelling; canned pineapple can be used as it comes from -the can. - -When adding solid ingredients, the gelatine mixture is first chilled to -the consistency of cold unbeaten egg white from fresh eggs. This -prevents the solids from rising to the top or sinking to the bottom of -the mold. - -To chill the gelatine mixture quickly to the consistency of unbeaten egg -white, half fill the lower part of a double boiler with ice and water. -Set upper part of double boiler containing the gelatine-liquid mixture -over the ice. Stir frequently until it is a smooth, evenly chilled, -unbeaten egg white consistency. As an alternative, two bowls may be used -instead of the double boiler. - -When low-calorie sweeteners are used in the recipe, beat the egg whites -stiff but not dry, then fold them in as directed. - -If sugar is used in the recipe when beaten egg whites are added to the -gelatine, beat a part of it into the egg whites as in meringues. - - - HOW TO MOLD AND UNMOLD KNOX GELATINE DISHES - -Jellied foods--soups, main dishes, salads, or desserts--can be molded in -square, round, or loaf pans, muffin tins, washed tins from canned foods, -bowls, cups, glasses, or paper drinking cups. For easy serving, a -gelatine mixture may be chilled in serving dishes that will go directly -to the table, or it may be spooned from bowls into serving dishes. - -To unmold, dip the mold in warm or hot water to the depth of the -gelatine--metal molds in warm water, glass molds in hot water. Loosen -edge with the tip of a paring knife. Place the serving dish on top of -the mold, the two tightly together, and turn upside down. Shake, holding -the serving dish tightly to the mold. Carefully lift off the mold. -Gelatine may be unmolded at serving time, or even as long as an hour or -so before mealtime if the service plate or platter is put back in the -refrigerator. - - - - - _Here's the_ KEY _to the Reducing Plan_ - THE KNOX CHOICE-OF-FOODS DIET LIST CHART - - - [Illustration: {uncaptioned}] - - - - - KNOX Gel-Cookery is GOOD EATING that's good for you! - - - [Illustration: {uncaptioned}] - -_On the following pages you'll see tested low-calorie recipes that make -reducing (AND WEIGHT-WATCHING AFTER REDUCING) a pleasure!_ - - -JELLIED TOMATO BROTH -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1 cups cold water - 1 cups tomato juice - teaspoon salt - 2 teaspoons whole mixed spices - -Sprinkle gelatine on cup cold water to soften. Combine the remaining -water, tomato juice, salt, and spices. Bring to a full boil. Strain to -remove spices. (It is helpful to place whole spices in a tea ball, so -that they can be removed without straining the broth.) Stir in softened -gelatine until thoroughly dissolved. Serve hot, or chilled to soft jelly -consistency. - - - VARIATION: - -Use 1 cups canned tomatoes instead of tomato juice. Strain before - adding softened gelatine. - -_1 Serving Equals Free Choice_ - - -JELLIED BEEF BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 3 cups water - 3 beef bouillon cubes - 2 tablespoons strained lemon juice - -Sprinkle gelatine on cup cold water to soften. Simmer bouillon cubes -in the remaining water until dissolved. Add softened gelatine and stir -until dissolved. Stir in lemon juice. Serve hot, or chilled to soft -jelly consistency. - - -JELLIED TOMATO BEEF BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 2 tablespoons minced onion - 1 cups fat-free, brown meat stock - 1 cup tomatoes - 1 tablespoon chopped parsley - dash powdered cloves - teaspoon salt - -Sprinkle gelatine on the cold water to soften. Simmer onion in meat -stock with tomatoes, parsley, cloves, and salt until tender. Strain. Add -softened gelatine and stir until thoroughly dissolved. Measure, and if -necessary, add very hot water to make 3 cups. Serve hot, or chilled to -soft jelly consistency. - - - VARIATIONS: - -Use 2 beef bouillon cubes and 1 cups water instead of meat stock, if - desired. - -_1 Serving Equals Free Choice_ - -Use 1 cup tomato juice instead of tomatoes. - -_1 Serving Equals Free Choice_ - -Use 2 beef bouillon cubes and 1 cups water instead of meat stock, and - use 1 cup tomato juice instead of tomatoes. - -_1 Serving Equals Free Choice_ - -JELLIED CONSOMM ... Use reconstituted canned consomm or clarified - beef, veal, or chicken stock instead of water, bouillon cubes, and - lemon juice. - -_1 Serving Equals Free Choice_ - -JELLIED CHICKEN BOUILLON ... Use chicken bouillon cubes instead of beef - bouillon cubes. Season with teaspoon salt, teaspoon each - pepper and mace instead of lemon juice. - -_1 Serving Equals Free Choice_ - -JELLIED CHICKEN BROTH ... Use 3 cups clarified chicken broth instead of - bouillon cubes and water. Season same as Jellied Chicken Bouillon. - -_1 Serving Equals Free Choice_ - - -JELLIED TOMATO CHICKEN BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups chicken broth - 1 cup strained tomatoes or tomato juice - teaspoon salt - -Sprinkle gelatine on cup cold broth to soften. Heat the remaining -broth, tomato juice, and salt until very hot. Add softened gelatine and -stir until thoroughly dissolved. Serve piping hot, or chilled to soft -jelly consistency. - - - VARIATIONS: - -Use 2 chicken bouillon cubes plus 2 cups water instead of chicken broth. - -_1 Serving Equals Free Choice_ - -Use 2 chicken bouillon cubes plus 3 cups tomato juice instead of chicken - broth and 1 cup tomatoes. - -_1 Serving Equals Vegetable Choice_ - - -JELLIED MADRILENE -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups clear beef stock[6] - 1 medium tomato, fresh or canned - 1 tablespoons tomato paste - 2 tablespoons tarragon vinegar - bay leaf - 3 peppercorns - teaspoon salt - 1 crushed egg shell - -Sprinkle gelatine on cup cold beef stock to soften. Combine the -remaining stock, tomato, tomato paste, vinegar, spices, salt, and egg -shell. Heat to boiling, stirring constantly, over low heat. Remove from -heat. Add softened gelatine and stir until thoroughly dissolved. Let -stand 10 minutes. Strain through fine sieve covered with a damp cloth. -Serve hot, or chilled to soft jelly consistency. - - -BASIC MAIN COURSE SALAD MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups very hot water - 4 tablespoons vinegar - teaspoon salt - cup diced celery - 2 tablespoons diced green pepper - 2 tablespoons finely diced onion - 1 cups flaked, cooked lean fish - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add the -vinegar and salt. Chill to unbeaten egg white consistency. Fold in -vegetables and fish carefully. Turn into one large mold (3-4 cup) or 6 -small molds. Chill until firm. - - - VARIATIONS: - -Use 1 cups flaked salmon. - -_1 Serving Equals 1 Meat Choice_ - -Use 1 cups finely flaked crab meat plus 1 tablespoon mayonnaise. Mix - together before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 3 hard-cooked eggs, chopped, plus 1 cups flaked crab meat and 1 - tablespoon mayonnaise. Mix together before folding into gelatine. - -_1 Serving Equals 1 Meat Choices_ - -Use 1 cup flaked lobster plus tablespoon mayonnaise. Mix together - before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 1 cups whole shrimp plus 1 tablespoon mayonnaise. Mix together - before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 1 cups flaked tuna fish. Reduce vinegar to 2 tablespoons and salt - to teaspoon. - -_1 Serving Equals 1 Meat Choices_ - - -CRAB MEAT SOUFFLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choices plus Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold skim milk[7] - 1 cups very hot skim milk[7] - 2 egg yolks - 1 teaspoon salt - teaspoon paprika - 2 tablespoons lemon juice - 1 teaspoon prepared mustard - 1 cups cooked, flaked crab meat - -Stir gelatine into the cold skim milk to soften. Add the softened -gelatine to the very hot skim milk and stir until thoroughly dissolved. -Combine egg yolks, salt, and paprika; slowly add the hot mixture. Cook -over hot, not boiling, water until mixture thickens, stirring -constantly. Cool 10 minutes. Stir in lemon juice, mustard, and crab -meat. Turn into one large mold (3-4 cup). Chill until firm. - - - VARIATION: - -Use 1 cups tuna or other fish instead of crab meat. - -_1 Serving Equals 2 Meat Choices plus Milk Choice_ - - -SALMON IN TOMATO ASPIC -_6 Servings_ -_1 Serving Equals 1 Meat Choices_ - - 1 envelope Knox Unflavored Gelatine - 1 cup water - cup tomato juice - 2 tablespoons vinegar - teaspoon salt - teaspoon whole mixed spices - 1 cups flaked canned salmon - cup chopped celery - cup chopped green pepper - -Sprinkle gelatine on cup cold water to soften. Combine the remaining -water, tomato juice, vinegar, salt, and spices. Bring to a full boil. -Remove spices. (It is helpful to place whole spices in a tea ball, so -that they can be removed without straining the broth.) Stir in softened -gelatine until thoroughly dissolved. Chill to unbeaten egg white -consistency. Blend in salmon, celery, and green pepper. Turn into one -large mold (3 cup) or 6 individual molds. Chill until firm. - - - VARIATIONS: - -Use 1 cups flaked tuna fish instead of salmon. - -_1 Serving Equals 2 Meat Choices_ - -Use 1 cups flaked cooked white meat fish (haddock) instead of salmon. - -_1 Serving Equals 1 Meat Choice_ - -Use 1 cups flaked cooked fatty fish (halibut) instead of salmon. - -_1 Serving Equals 1 Meat Choices_ - - -CHICKEN PINEAPPLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1 cups chicken stock[8] - 1 teaspoon salt - 2 tablespoons lemon juice - 1 non-caloric sweetening tablet or equivalent[9] - cup canned unsweetened pineapple, diced - 1 cups cooked, diced chicken - -Sprinkle gelatine on cup cold chicken stock to soften. Heat the -remaining chicken stock with salt until boiling. Remove from heat. Stir -in softened gelatine until thoroughly dissolved. Add lemon juice and -non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in -pineapple and chicken. Turn into a small loaf pan or one large mold (4 -cup). Chill until firm. - - - VARIATION: - -Use canned chicken broth or consomm instead of chicken bouillon cubes - and water. - -_1 Serving Equals Vegetable Choice_ - - [Illustration: {uncaptioned}] - - -VEGETABLES MOLDED IN CHICKEN ASPIC -_6 Servings_ -_1 Serving Equals Vegetable Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water - 2 chicken bouillon cubes - teaspoon salt - cup cooked, drained peas - cup cooked, drained, diced carrots - cup diced celery - cup diced green pepper - -Sprinkle gelatine on cup cold water to soften. Heat the remaining -water with bouillon cubes until dissolved. Add salt and softened -gelatine and stir until thoroughly dissolved. Chill to unbeaten egg -white consistency. Stir in vegetables. Turn into one large mold (3-4 -cup) or 6 individual molds. Chill until firm. - - - VARIATION: - -Use canned chicken broth or consomm instead of chicken bouillon cubes - and water. - -_1 Serving Equals Vegetable Choice_ - - -JELLIED CHICKEN MOUSSE -_8 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cup very hot chicken stock - teaspoon onion salt - {~VULGAR FRACTION TWO THIRDS~} cup chilled evaporated milk, whipped - 1 tablespoon lemon juice - 1 cups cooked diced chicken - -Sprinkle gelatine on the cold water to soften. Dissolve the softened -gelatine in very hot chicken stock to which onion salt has been added. -Cool to unbeaten egg white consistency. Beat with rotary beater until -fluffy. Fold in whipped evaporated milk and lemon juice. Blend in -chicken. Turn into one large mold (6 cup). Chill until firm. - - - VARIATION: - -Use 1 cups cooked diced turkey instead of chicken. - -_1 Serving Equals 1 Meat Choice_ - - -CHICKEN VEGETABLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water[10] - 2 chicken bouillon cubes - 1 cup cooked diced chicken - cup cooked or canned peas, well drained - cup diced celery - 2 tablespoons diced pimiento - 1 tablespoon finely chopped parsley - -Sprinkle gelatine on cup cold water to soften. Heat the remaining -water with bouillon cubes until cubes are completely dissolved. Remove -from heat. Stir in softened gelatine until thoroughly dissolved. Chill -to unbeaten egg white consistency. Fold in chicken and vegetables. Turn -into one large mold (4 cup). Chill until firm. - - - VARIATION: - -Pour a thin layer of gelatine and chicken stock mixture in a loaf pan - and chill until almost firm. Meanwhile, chill remaining gelatine - mixture to unbeaten egg white consistency. When the gelatine layer - is almost firm, arrange 6 slices of chicken on it; add a little - more of the gelatine mixture; chill again. Fold vegetables into - remaining chilled mixture and carefully place on the jellied - chicken slices. Chill again until mold is firm. - -_1 Serving Equals 1 Meat Choice_ - - [Illustration: {uncaptioned}] - - -JELLIED MEAT SALAD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 2 bouillon cubes - 1 cups water - 1 tablespoons lemon juice - 1 teaspoon grated onion - 1 cup finely diced cooked meat - cup diced celery - cup cooked or canned peas, well drained - -Sprinkle gelatine on the cold water to soften. Combine bouillon cubes -with the remaining water, lemon juice, and onion, and heat until -bouillon cubes are completely dissolved. Add softened gelatine, and stir -until thoroughly dissolved. Chill to unbeaten egg white consistency. -Fold in meat, celery, and peas. Turn into a 4-cup loaf pan. Chill until -firm. Cut into slices and serve on crisp lettuce. - - -COTTAGE CHEESE IN TOMATO ASPIC -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups very hot tomato juice - 2 bouillon cubes - 1 cup cottage cheese - 1 tablespoon grated onion - 2 drops Worcestershire sauce - {~VULGAR FRACTION ONE EIGHTH~} teaspoon pepper - -Sprinkle gelatine on the cold water to soften. Heat tomato juice and -bouillon cubes until cubes are completely dissolved. Remove from heat. -Add softened gelatine and stir until thoroughly dissolved. Chill to -unbeaten egg white consistency. Blend in cottage cheese, onion, and -seasonings. Turn into one large mold (3-4 cup) or 6 individual molds. -Chill until firm. - - -BASIC GELATINE SALAD -_6 Servings_ -_1 Serving Equals Vegetable Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups very hot water - teaspoon salt - cup vinegar or lemon juice - 4 to 6 non-caloric sweetening tablets or equivalent[9] - 1 cup shredded carrots - cup cooked or canned peas, well drained - -Sprinkle gelatine on the cold water to soften. Add softened gelatine to -the very hot water and stir until thoroughly dissolved. Add the salt, -vinegar, and non-caloric sweetener. Stir until thoroughly mixed. Chill -to unbeaten egg white consistency. Fold in vegetables. Turn into one -large mold (3-4 cup) or 6 individual molds. Chill until firm. - - - VARIATIONS: - -Use 1 cups very hot consomm instead of very hot water. - -_1 Serving Equals Vegetable Choice_ - -Use 1 cups very hot consomm instead of very hot water. Add 1 cup diced - cooked meat instead of carrots. Decrease non-caloric sweetener to - 1 tablet or equivalent. - -_1 Serving Equals 1 Meat Choice plus Vegetable Choice_ - -Use 1 cups very hot fruit juice instead of very hot water. Add fruit - such as 1 cup orange sections, cup grapefruit sections, and - cup pineapple cubes instead of vegetables. - -_1 Serving Equals 1 Fruit Choice_ - -Use 1 cup shredded cabbage, cup cooked carrots, and cup cooked or - canned peas as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals Vegetable Choice_ - -Use 1 cup diced apple and 1 cup drained grapefruit sections as solids. - Use lemon juice instead of vinegar. - -_1 Serving Equals Fruit Choice_ - -Use 1 cup diced cooked beets and 1 cup shredded raw spinach as solids. - Use vinegar instead of lemon juice. - -_1 Serving Equals Vegetable Choice_ - -Use 1 cups drained grapefruit sections and cup coarsely chopped - nutmeats as solids. Use lemon juice instead of vinegar. - -_1 Serving Equals Fruit Choice plus Fat Choice_ - -Use 1 cups diced apple, cup diced celery, and cup coarsely chopped - nutmeats as solids. Use lemon juice instead of vinegar. - -_1 Serving Equals Fruit Choice plus Fat Choice_ - -Use 1 cups diced cucumber, cup diced celery, and 1 tablespoon grated - onion as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals Free Choice_ - -Use 1 cup peas, 1 scant cup diced cooked carrots, and 1 tablespoon diced - pimiento as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals Vegetable Choice_ - -Use 1 cup peas, cup diced celery, and cup diced green pepper as - solids. Use vinegar instead of lemon juice. - -_1 Serving Equals Vegetable Choice_ - - -QUICK BASIC ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water - 2 bouillon cubes - 2 tablespoons lemon juice - Seasonings such as salt, pepper, parsley, thyme, savory, cloves, or - bay leaf, as desired - -Sprinkle gelatine on cup cold water to soften. Boil remaining water -with bouillon cubes and seasonings until bouillon cubes are completely -dissolved. Strain. Add lemon juice and enough hot water to make 1 cups -of liquid. Stir in softened gelatine until thoroughly dissolved. Pour -into flat pan, one large mold (2 cup), or 4 individual molds. This aspic -may be used as a garnish or as a base for jelling meat, fish, or -vegetables. - - - VARIATIONS: - -Use canned bouillon or consomm instead of water and bouillon cubes. - Season to taste. - -_1 Serving Equals Free Choice_ - -Use beef bouillon cubes and add as solids--1 cup diced leftover meat, - cup diced celery, and 2 tablespoons chopped green pepper. Pour - into one large mold (3-4 cup). - -_Makes 6 servings_ - -_1 Serving Equals 1 Meat Choice_ - -Use chicken bouillon cubes and add as solids--1 cup diced cooked chicken - and cup diced celery. Pour into one large mold (3-4 cup). - - [Illustration: {uncaptioned}] - - -SAVORY TOMATO ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 2 bouillon cubes - 1 cups tomato juice - 1 tablespoon grated onion - 2 drops Kitchen Bouquet - teaspoon Worcestershire sauce - {~VULGAR FRACTION ONE EIGHTH~} teaspoon pepper - -Sprinkle gelatine on the cold water to soften. Heat bouillon cubes in -tomato juice until completely dissolved. Remove from heat. Stir in -softened gelatine until thoroughly dissolved. Add seasonings. Pour into -one large mold (2-3 cup) or 4 individual molds. Chill until firm. - - - VARIATION: - -Pour into a flat pan to inch depth. Chill until firm. Cut into fancy - shapes to use as a garnish for cold meats. Will make approximately - 16 such servings. - -_1 Serving Equals Free Choice_ - - -QUICK TOMATO JUICE ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups tomato juice - 1 tablespoon lemon juice - teaspoon salt - {~VULGAR FRACTION ONE EIGHTH~} teaspoon pepper - -Sprinkle gelatine on cup cold tomato juice to soften. Heat remaining -tomato juice until very hot. Remove from heat. Add softened gelatine, -lemon juice, and seasonings. Stir until thoroughly dissolved. Pour into -one large mold (2 cup) or 4 individual molds. Chill until firm. - - - VARIATION: - -Use above recipe, but before molding, chill to unbeaten egg white - consistency. Stir in 2 cups crisp shredded cabbage. Turn into one - large mold (3-4 cup) and chill until firm. - -_Makes 6 servings_ - -_1 Serving Equals Free Choice_ - - -ORIGINAL PERFECTION SALAD MOLD -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups very hot water - cup vinegar - 1 tablespoon lemon juice - 6 non-caloric sweetening tablets or equivalent[9] - cup finely shredded cabbage - teaspoon salt - 1 cup diced celery - 1 pimiento, chopped - -Sprinkle gelatine on the cold water to soften. Dissolve the softened -gelatine thoroughly in the very hot water. Add vinegar, lemon juice, and -non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in -remaining ingredients and turn into one large mold (3-4 cup) or 6 -individual molds. Chill until firm. - - -SAVORY QUICK SALAD DRESSING -_20 Servings--1 tablespoon each_ -_1 Serving Equals Free Choice_ - - cup lemon juice - 1 cup undiluted evaporated milk - teaspoon salt - -Combine lemon juice, evaporated milk, and salt in screw-top jar. Shake -well to blend. - - [Illustration: {uncaptioned}] - - -CARROT-ORANGE JELLIED SALAD -_6 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold orange juice - 1 cup very hot water - teaspoon salt - 3 tablespoons lemon juice or vinegar - 9 non-caloric sweetening tablets or equivalent[9] - cup shredded raw carrot - cup well drained, canned, crushed pineapple[11] - cup well drained, cubed orange sections - -Sprinkle gelatine on cold orange juice to soften. Combine very hot -water, salt, lemon juice or vinegar, and non-caloric sweetener. Add the -softened gelatine and stir until thoroughly dissolved. Chill to unbeaten -egg white consistency. Fold in carrots, pineapple, and orange. Turn into -one large mold (3 cup) or 6 individual molds. Chill and serve. - - -LOW-CALORIE COOKED SALAD DRESSING -_44 Servings--1 tablespoon each_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 2 teaspoons dry mustard - 2 teaspoons salt - teaspoon paprika - 1{~VULGAR FRACTION ONE THIRD~} cups boiling water - 2 tablespoons butter or fortified margarine - 2 eggs, well beaten - 4 non-caloric sweetening tablets or equivalent[9] - cup vinegar - -Sprinkle gelatine on the cold water to soften in top of double boiler. -Mix together mustard, salt, and paprika and gradually add the boiling -water. Add this hot mixture and butter or margarine to softened -gelatine. Stir until softened gelatine is thoroughly dissolved and -butter or margarine is melted. Add gradually to the beaten eggs and -return to top of double boiler. Cook over hot, but not boiling, water, -until the mixture begins to thicken, stirring constantly. Remove from -heat. Add non-caloric sweetener and very slowly stir in vinegar. Chill -until slightly thickened. Beat with rotary beater until well blended. -Store, covered, in refrigerator. To serve, beat lightly with a fork. - - -BASIC "GEL" FOR NON-CALORIC CARBONATED BEVERAGES -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups non-caloric carbonated beverage - -Sprinkle gelatine on the cold water in top of double boiler. Stir over -hot water until gelatine is thoroughly dissolved. Remove from heat. Add -beverage and blend. Turn into one large mold (2 cup) or 4 individual -molds. Chill until firm. - - -SPANISH CREAM -_8 Servings_ -_1 Serving Equals Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold skim milk[7] - 1 cups very hot skim milk[7] - {~VULGAR FRACTION ONE EIGHTH~} teaspoon salt - 2 egg yolks, beaten - 1 teaspoon vanilla extract - 8 non-caloric sweetening tablets or equivalent[9] - 2 egg whites, stiffly beaten - -Soften gelatine by stirring it into the cold skim milk in top of double -boiler. Add the very hot skim milk and salt. Place over boiling water; -stir until softened gelatine is thoroughly dissolved. Pour slowly into -egg yolks, stirring constantly. Return to top of double boiler; cook -over hot, but not boiling, water, stirring constantly, until mixture -coats a spoon. Remove from heat. Add vanilla and non-caloric sweetener. -Stir to dissolve completely. Chill until slightly thicker than unbeaten -egg white consistency. Fold into beaten egg whites. Turn into one large -mold (4 cup) or 8 individual molds. Chill until firm. - - -CHERRY SPONGE -_4 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 one-pound can water packed sour pitted cherries - 1 tablespoon lemon juice - 8 non-caloric sweetening tablets or equivalent[9] - 1 egg white, stiffly beaten - -Sprinkle gelatine on the cold water to soften. Empty cherries into a -saucepan and boil for 5 minutes. Turn into bowl and beat with rotary -beater until broken up in fine pieces. Measure and if necessary, add -very hot water to make 1 cups. Add softened gelatine, lemon juice, and -non-caloric sweetener; stir until softened gelatine is thoroughly -dissolved. Chill to unbeaten egg white consistency. Whip with rotary -beater until fluffy. Fold in beaten egg white until smooth. Turn into -one large mold (2 cup) or 4 individual molds. Chill. - - -CUCUMBER-GRAPEFRUIT SALAD MOLD -_6 Servings_ -_1 Serving Equals Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups very hot water - teaspoon salt - 1 tablespoon vinegar - 3 non-caloric sweetening tablets or equivalent[9] - 1 cup diced, drained grapefruit sections - 1 cup diced, drained cucumber - -Sprinkle gelatine on the cold water to soften. Stir softened gelatine -into the very hot water with salt until it is thoroughly dissolved. Add -vinegar and non-caloric sweetener. Chill to unbeaten egg white -consistency. Fold in grapefruit and cucumber. Pour into one large mold -(3-4 cup) or 6 individual molds. Chill until firm. - - -LEMON GELATINE -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 1 cups very hot water - cup lemon juice - 6 non-caloric sweetening tablets or equivalent[9] - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Pour into one large mold (2-3 cup) or 4 -individual molds. Chill until firm. - - -APRICOT SPONGE - - _6 Servings_ - _1 Serving Equals Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - cup sieved apricot pulp - 1 tablespoon grated lemon rind - 1 tablespoon lemon juice - 4 non-caloric sweetening tablets or equivalent[9] - 3 egg whites, stiffly beaten but not dry - -Sprinkle gelatine on the cold water to soften in top of double boiler. -Dissolve softened gelatine thoroughly over hot water. Stir in apricot -pulp, lemon rind, lemon juice, and non-caloric sweetener. Chill until -thickened but not firmly set. Whip with rotary beater until fluffy. Fold -in beaten egg whites. Turn into one large mold (3-4 cup) or 6 individual -molds. Chill until firm. - - - VARIATION: - -Use cup sieved prune pulp instead of apricot pulp. - -_1 Serving Equals Meat Choice plus Fruit Choice_ - - -JELLIED BLANC MANGE - - [Illustration: {uncaptioned}] - - _4 Servings_ - _1 Serving Equals Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold skim milk[7] - 1 cups very hot skim milk[7] - teaspoon salt - teaspoon vanilla extract - 8 non-caloric sweetening tablets or equivalent[9] - Few drops of food coloring (optional) - -Soften gelatine by stirring it into the cold skim milk. Stir softened -gelatine into the very hot skim milk with salt until thoroughly -dissolved. Add vanilla and non-caloric sweetener. Tint with food -coloring, if desired. Pour into one large mold (2-3 cup) or 4 individual -molds. Chill until firm. - - - VARIATION: - - BLANC MANGE WHIP - _6 Servings_ - _1 Serving Equals Milk Choice_ - -Add {~VULGAR FRACTION ONE EIGHTH~} teaspoon nutmeg to Blanc Mange recipe. Reduce sweetening and food -coloring, if desired. Chill to unbeaten egg white consistency. Beat -until fluffy and fine textured. Turn into one large mold (3-4 cup) or 6 -individual molds. Chill until firm. - - -LEMON SNOW -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 2 teaspoons finely grated lemon rind - cup lemon juice - 1 cups very hot water - 16 non-caloric sweetening tablets or equivalent[9] - 1 egg white - -Sprinkle gelatine on the cold water to soften. Add lemon rind and lemon -juice to the very hot water. Bring to a boil. Remove from heat. Add -softened gelatine and non-caloric sweetener; stir until thoroughly -dissolved. Chill to unbeaten egg white consistency. Add unbeaten egg -white; beat with a rotary beater until fluffy. Place container in bowl -of ice or iced water. Beat until mixture begins to hold its shape. Turn -into one large mold (3-4 cup) or 6 individual molds. Chill until firm. - - -EGG NOG CHIFFON PUDDING -_4 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - 4 eggs, separated - teaspoon salt - 1 cups very hot water - 10 non-caloric sweetening tablets or equivalent[9] - 1 teaspoons imitation rum flavoring - teaspoon grated nutmeg - -Sprinkle gelatine on the cold water to soften. Beat egg yolks, adding -salt, until light and fluffy. Add the very hot water to egg yolks -gradually and cook over simmering water, stirring constantly, until -mixture coats spoon. Remove from heat. Stir in softened gelatine, -non-caloric sweetener, flavoring, and nutmeg until gelatine is -thoroughly dissolved. Chill to unbeaten egg white consistency. Beat egg -whites until stiff but not dry. Fold into mixture carefully, blending -well. Pile into 4 sherbet glasses. Sprinkle lightly with nutmeg and -chill until firm. - - -APPLESAUCE WHIP -_6 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - cup very hot water - 2 tablespoons lemon juice - 5 non-caloric sweetening tablets or equivalent[9] - 2 cups cold, unsweetened applesauce - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Blend in cold applesauce. Chill -thoroughly until thickened but not jellied. Whip with rotary beater -until light. Chill again. Heap into serving dishes. - - -KNOX BUTTER SPREAD -_64 Tablespoons or 192 Teaspoons_ -_1 Tablespoon Equals 1 Fat Choice_ -_3 Teaspoons Equal 1 Fat Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups skim milk[7] - 1 pound butter - Few drops yellow food coloring - -Soften gelatine by stirring it into cup cold skim milk in top of -double boiler. Place over hot water. Stir to dissolve softened gelatine -thoroughly. Soften butter. Gradually whip dissolved gelatine and -remaining 1 cups skim milk into butter with rotary beater. Blend in a -few drops of yellow food coloring and additional salt, if desired. Pack -into 2 one-pound butter cartons or in deep, oblong pan. Cover. Chill -until firm. - - -ORANGE CREAM - - _6 Servings_ - _1 Serving Equals Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - cup cold water - cup scalded skim milk[7] - 1 egg yolk, well beaten - 1 tablespoon grated orange rind - {~VULGAR FRACTION TWO THIRDS~} cup orange juice - 4 non-caloric sweetening tablets or equivalent[9] - 1 tablespoon lemon juice - 1 egg white, beaten stiff but not dry - cup chilled evaporated milk, whipped - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the scalded skim milk until thoroughly dissolved. Slowly -beat into egg yolk. Add orange rind; cook over hot water, stirring -constantly, until mixture coats spoon. Remove from heat. Add orange -juice, non-caloric sweetener and lemon juice. Chill to unbeaten egg -white consistency. Fold in beaten egg white and whipped evaporated milk. -Turn into one large mold (3-4 cup) or 6 individual molds. Chill until -firm. - - - VARIATION: - -Use cup heavy cream, whipped, instead of cup chilled evaporated - milk, whipped. - -_1 Serving Equals Milk Choice plus Fat Choice_ - - - - - Remember! - - - [Illustration: {uncaptioned}] - -The Protein Drink referred to in this book is good for _you_ and your -entire family. It is made with Knox Gelatine ... pure, finest quality -gelatine that is _all protein_--no sugar ... unlike factory-flavored jell -desserts, which are about {~VULGAR FRACTION SEVEN EIGHTHS~} sugar and {~VULGAR FRACTION ONE EIGHTH~} gelatine. - - LITHO IN U. S. A. - -DOCTORS OFTEN RECOMMEND KNOX FOR OTHER SPECIAL DIETS SUCH AS diabetic, -peptic ulcer, convalescent, low-salt and others. In every package of -Knox Gelatine there is a list of special diet booklets, FREE for the -asking. - - [Illustration: KNOX, THE REAL GELATINE - ALL PROTEIN--NO SUGAR] - - - SO IMPORTANT TO - GETTING YOUR WEIGHT DOWN - ... AND KEEPING IT DOWN! - - [Illustration: KNOX HIGH-PROTEIN GELATINE DRINK] - - {~BLACK STAR~} _It's a wonderfully filling, refreshing drink_ - - {~BLACK STAR~} _It'll curb your appetite, so you'll be satisfied with less food_ - - {~BLACK STAR~} _It'll give you additional Protein ... a must in reducing and - weight-watching diets_ - - {~BLACK STAR~} SEE DIRECTIONS FOR MAKING KNOX DRINK--INSIDE FOLDER ... UNDER - "BETWEEN-MEAL" SNACK LIST - -_Follow it and see how easy it is to lose those extra pounds_ {~RIGHTWARDS DOUBLE ARROW~} - - - - - FOOTNOTES - - -[1]_See Choice of Foods Chart._ - -[2]_Calories indicate the amount of energy a certain amount of food will - supply._ - -[3]_If your physician wants you to lose faster than this he will tell - you how many total calories you should have each day._ - -[4]_112 to 130 calories--varies with brand milk used._ - -[5]_Courtesy, Metropolitan Life Insurance Co._ - -[6]_Use 3 beef bouillon cubes plus 2 cups water instead of beef stock, - if desired._ - -[7]_Use cup non-fat dry milk solids reliquefied with 2 cups water for - skim milk._ - -[8]_Use 2 chicken bouillon cubes and 1 cups water instead of chicken - stock, if desired._ - -[9]_See page 16 for kinds and amount of sweeteners to use._ - -[10]_Use 2 cups chicken stock instead of water plus bouillon cubes, if - desired._ - -[11]_Unsweetened or canned with a non-caloric sweetener._ - - - - - KNOX - CHOICE-OF-FOODS DAILY DIET LISTS[a] for - 1200 CALORIE DIETS - 1600 CALORIE DIETS - 1800 CALORIE DIETS - - -IMPORTANT! To achieve your weight goal ... _your daily diet must include -foods from each of the lists shown ... in the exact amounts indicated -for your particular calorie pattern_. Your calorie pattern requirements -are indicated in the same color in each list. 1200 calories (red), 1600 -calories (blue), 1800 calories (green). - -You may eat these foods any time of the day you wish ... however, it's -advisable to divide them into 3 equal meals. - -MEASURE CAREFULLY ... USE STANDARD MEASURING CUPS AND SPOONS - - -[a]_The Food Exchange Lists shown in this book are based on material - included in "Meal Planning with Exchange Lists" prepared by - Committees of the American Diabetes Association, Inc., and The - American Dietetic Association in cooperation with the Chronic - Disease Program, Public Health Service, Department of Health, - Education and Welfare._ - - -VEGETABLE LIST - -Each of the following food choices contains little carbohydrate, protein -or calories. - - 1200 CALORIE DIET Choice of any number - 1600 CALORIE DIET Choice of any number - 1800 CALORIE DIET Choice of any number - -In Raw Form, Size of Serving Unlimited; Cooked, Size Serving to 1 cup. - - Asparagus - Broccoli - Brussels sprouts - Cabbage - Cauliflower - Celery - Chicory - Cucumber - Escarole - Eggplant - Lettuce - Mushrooms - Okra - Pepper - Radishes - Greens: - Beet greens - Chard - Collards - Dandelion - Kale - Mustard - Spinach - Turnip greens - Sauerkraut - String beans - Summer squash - Tomatoes - Watercress - -OR You may choose from this vegetable list. Each of the following foods -contains 7 grams carbohydrate, 2 grams protein, 35 calories. - - 1200 CALORIE DIET Choice of any 2 - 1600 CALORIE DIET Choice of any 4 - 1800 CALORIE DIET Choice of any 4 - -One Serving Equals cup. - - Beets - Carrots - Onions - Peas, green - Pumpkin - Rutabagas - Squash, winter - Turnips - - -BREAD LIST - -Each of the following food choices contains 15 grams carbohydrate, 2 -grams protein, 70 calories. - - 1200 CALORIE DIET Choice of any 3 - 1600 CALORIE DIET Choice of any 4 - 1800 CALORIE DIET Choice of any 3 - - _Amount to Use_ - Bread 1 slice - Biscuit, roll (2{~DOUBLE PRIME~} diameter) 1 - Muffin (2{~DOUBLE PRIME~} diameter) 1 - Cornbread (1{~DOUBLE PRIME~} cube) 1 - Cereals, cooked cup - Dry, flake and puff types cup - Rice, grits, cooked cup - Spaghetti, noodles, cooked cup - Macaroni, cooked cup - Crackers, graham (2{~DOUBLE PRIME~} sq.) 2 - Oysterettes ( cup) 20 - Saltines (2{~DOUBLE PRIME~} sq.) 5 - Soda (2{~DOUBLE PRIME~} sq.) 3 - Round, thin 6 - Flour 2 tablespoons - Vegetables - Beans and peas, dried, cup - cooked (lima, navy, split - peas, cowpea, etc.) - Baked beans, no pork cup - Corn {~VULGAR FRACTION ONE THIRD~} cup - Popcorn 1 cup - Parsnips {~VULGAR FRACTION TWO THIRDS~} cup - Potatoes, white 1 small - Potatoes, white, mashed cup - Potatoes, sweet, or yams cup - Sponge cake, plain (1{~DOUBLE PRIME~} cube) 1 - Ice cream (omit two fat cup - choices) - - -MILK LIST - -Each of the following food choices contains 12 grams carbohydrate, 8 -grams protein, 10 grams fat and 170 calories. - - 1200 CALORIE DIET Choice of any 2 - 1600 CALORIE DIET Choice of any 2 - 1800 CALORIE DIET Choice of any 3 - - _Amount to Use_ - Whole milk (plain or 1 cup - homogenized) - [12]Skim milk 1 cup - Evaporated milk cup - Powdered whole milk cup - [12]Non-fat dry milk solids cup - Buttermilk (made from whole 1 cup - milk) - [12]Buttermilk (made from 1 cup - skim milk) - -You can use the milk on your meal plan to drink in coffee, on cereal, or -with other foods. - - -FAT LIST - -Each of the following food choices contains 5 grams fat, 45 calories. - - 1200 CALORIE DIET Choice of any 3 - 1600 CALORIE DIET Choice of any 3 - 1800 CALORIE DIET Choice of any 6 - - _Amount to Use_ - Butter or margarine (1 small 1 teaspoon - pat) - Bacon, crisp 1 slice - Cream, light 2 tablespoons - Cream, heavy 1 tablespoon - Cream cheese 1 tablespoon - Avocado (4{~DOUBLE PRIME~} diameter) {~VULGAR FRACTION ONE EIGHTH~} - French dressing 1 tablespoon - Mayonnaise 1 teaspoon - Oil or cooking fat 1 teaspoon - Nuts 6 small - Olives 5 small - - -FRUIT LIST - -Each of the following food choices contains 10 grams carbohydrate and 40 -calories. - - 1200 CALORIE DIET Choice of any 5 - 1600 CALORIE DIET Choice of any 5 - 1800 CALORIE DIET Choice of any 5 - - _Amount to Use_ - Apple (2{~DOUBLE PRIME~} diameter) 1 small - Applesauce cup - Apricots, fresh 2 medium - Apricots, dried 4 halves - Banana small - Blackberries 1 cup - Raspberries 1 cup - Strawberries 1 cup - Blueberries {~VULGAR FRACTION TWO THIRDS~} cup - Cantaloupe (6{~DOUBLE PRIME~} diameter) - Cherries 10 large - Dates 2 - Figs, fresh 2 large - Figs, dried 1 small - Grapefruit small - Grapefruit juice cup - Grapes 12 - Grape juice cup - Honeydew melon, medium {~VULGAR FRACTION ONE EIGHTH~} - Mango small - Orange 1 small - Orange juice cup - Papaya {~VULGAR FRACTION ONE THIRD~} medium - Peach 1 medium - Pear 1 small - Pineapple cup - Pineapple juice {~VULGAR FRACTION ONE THIRD~} cup - Plums 2 medium - Prunes, dried 2 medium - Raisins 2 tablespoons - Tangerine 1 large - Watermelon 1 cup - -You may use your fruit fresh, dried, cooked, canned or frozen as long as -no sugar has been added. - - -MEAT LIST - -Each of the following food choices contains 7 grams protein, 5 grams -fat, 75 calories. - - 1200 CALORIE DIET Choice of any 4 - 1600 CALORIE DIET Choice of any 6 - 1800 CALORIE DIET Choice of any 6 - - _Amount to Use_ - Meat and Poultry (_medium 1 ounce[13] - fat_) 3-4 Oz. Average Serving - (Beef, lamb, pork, liver, - chicken, etc.) - Cold cuts (4{~DOUBLE PRIME~} x {~VULGAR FRACTION ONE EIGHTH~}{~DOUBLE PRIME~}) Salami, 1 slice - Minced Ham, Bologna, - Liverwurst, Luncheon Loaf - Frankfurter (8-9 per lb.) 1 - Egg 1 - Fish: haddock, flounder, 1 ounce[13] - bass, 3-4 Oz. Average Serving - Serving - Salmon, tuna, crab, lobster cup - Shrimp, clams, oysters, 5 small - etc. - Sardines 3 medium - Cheese, Cheddar type 1 ounce - Cottage cup - Peanut butter 2 tablespoons - - -"BETWEEN-MEAL" SNACK LIST - -Each of the following "Between-Meal" snacks is made with Knox--the _real_ -unflavored gelatine. There are only 28 calories in each envelope of -High-Protein Knox. - - 1200 CALORIE DIET Take Knox Drink 3 times daily - 1600 CALORIE DIET Take Knox Drink 3 times daily - 1800 CALORIE DIET Take Knox Drink 3 times daily - -Take the Knox High-Protein Drink hour before meals as a cold drink -(_with Fruit Juices_). Empty 1 envelope Knox Gelatine in glass of -orange juice, other fruit juices or water, not iced. Let liquid absorb -the gelatine. Then stir briskly. Drink quickly. If it thickens, add more -liquid, stir again. - -OR - -As a hot drink (with Bouillon). Sprinkle 1 envelope Knox Gelatine on -cup cold water to soften. Add 1 bouillon cube and cup boiling water. -Stir until gelatine and bouillon cube are thoroughly dissolved. cup of -any very hot broth may be used in place of bouillon. - -After you have reached your weight goal ... take Knox "Booster" Drink -(with milk) to maintain weight and to supply additional protein. 1 (8 -oz.) glass contains 15 grams protein, 130 calories. In an 8 or 10 oz. -dry glass, thoroughly mix 1 envelope Knox Gelatine with 3 to 6 -tablespoons _instant_ non-fat dry milk (varies with brand). Fill with -cold water. Stir briskly until milk thoroughly dissolves. Drink quickly. - - - - - FOOTNOTES - - -[12]_Skim milk products contain less fat. When used instead of whole - milk add 2 fat choices to get the same food value._ - -[13]_Equals 1 Meat Choice; 3 oz. serving uses 3 Meat List Choices._ - - -_For additional copies of this convenient reducing chart to carry in -your purse or pocket write_: - -CHAS. B. KNOX GELATINE CO., Johnstown, N. Y. - - - - - Transcriber's Notes - - ---Silently corrected a few typos. - ---Retained publication information from the printed edition: this eBook - is public-domain in the country of publication. - ---In the text versions only, text in italics is delimited by - _underscores_. - - - - - - - -End of the Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous - -*** END OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - -***** This file should be named 63052-8.txt or 63052-8.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/6/3/0/5/63052/ - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the United -States without permission and without paying copyright -royalties. 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} -dl.biblio dt div { display:block; float:left; margin-left:-6em; width:6em; clear:both; } -dl.biblio dt.center { margin-left:0em; text-align:center; text-indent:0; } -dl.biblio dd { margin-top:.3em; margin-left:3em; text-align:justify; font-size:90%; } -p.biblio { margin-left:2em; text-indent:-2em; } -.clear { clear:both; } -p.book { margin-left:2em; text-indent:-2em; } -p.review { margin-left:2em; text-indent:-2em; font-size:80%; } -p.pcap { margin-left:0em; text-indent:0; text-align:center; margin-top:0; } -p.pcapc { margin-left:4.7em; text-indent:0em; text-align:justify; } -span.attr { font-size:80%; font-family:sans-serif; } -span.pn { display:inline-block; width:4.7em; text-align:left; margin-left:0; text-indent:0; } -</style> -</head> -<body> - - -<pre> - -The Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: Knox Eat and Reduce Plan - Including choice-of-foods Chart - -Author: Anonymous - -Release Date: August 27, 2020 [EBook #63052] - -Language: English - -Character set encoding: UTF-8 - -*** START OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - - - - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - - - - - -</pre> - -<div id="cover" class="img"> -<img id="coverpage" src="images/cover.jpg" alt="Knox Eat and Reduce Plan" width="600" height="447" /> -</div> -<div class="box"> -<p class="center"><i><span class="ss">NO DRUG ... NO HUNGER</span></i></p> -<h1><span class="ss"><span class="large">KNOX -<br /><span class="orange">EAT <span class="smaller">AND</span> REDUCE PLAN</span></span> -<br /><span class="smallest"><i>including</i> -<br /><a href="#cof">CHOICE-OF-FOODS CHART</a></span></span></h1> -<p class="jr1"><span class="ss"><span class="smallest">K-S COPR. 1957 CHARLES E. KNOX GELATINE CO., INC.</span></span></p> -</div> -<div class="pb" id="Page_3">3</div> -<h2 id="c1"><span class="small"><span class="ss">Questions and answers regarding the NEW KNOX CHOICE-OF-FOODS diet:</span></span></h2> -<div class="img"> -<img src="images/p01.jpg" alt="{uncaptioned}" width="500" height="687" /> -</div> -<div class="pb" id="Page_4">4</div> -<p><span class="xlarge b">Q.</span> <span class="ss">IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL OK?</span></p> -<div class="img"> -<img src="images/p02.jpg" alt="{uncaptioned}" width="324" height="424" /> -</div> -<p><span class="xlarge b">A.</span> <i>Indeed he will</i> ... because the <span class="smaller">CHOICE-OF-FOODS DIET</span> is based on sound nutritional -principles with which your doctor has had a great deal of experience. For -many years the medical profession has advised the use of Food Exchange Lists<a class="fn" id="fr_1" href="#fn_1">[1]</a> -where proper diet is of the utmost importance to the patient’s very existence ... -as in the case of the diabetic. Naturally, this system of dieting must provide with -unfailing accuracy, the proper amounts of protein, minerals and vitamins essential -to good health at all times.</p> -<p>Now, these carefully and scientifically developed Food Exchanges (or, as we -call them ... <span class="smaller">CHOICES</span>) have been adjusted to a reducing diet, making it one that -can actually improve your health as well as control your weight.</p> -<div class="pb" id="Page_5">5</div> -<p><span class="xlarge b">Q.</span> <span class="ss">IF YOU HAVE TRIED OTHER WAYS OF REDUCING WITHOUT SUCCESS ... WHY WILL THE CHOICE-OF-FOODS DIET SOLVE YOUR WEIGHT PROBLEM?</span></p> -<div class="img"> -<img src="images/p02a.jpg" alt="{uncaptioned}" width="504" height="307" /> -</div> -<p><span class="xlarge b">A.</span> <i>Weight control normally involves just 2 factors</i>:</p> -<p>the knowledge of a few simple rules of nutrition -and your own will power to carry them -out. First of all, there’s no mystery about why -you’ve put on weight. You’ve been eating -more food than your body burns up ... so, -this extra food has turned to fat. You <i>will</i> lose -extra weight on this safe, sound diet ... because -you’ll be eating fewer calories<a class="fn" id="fr_2" href="#fn_2">[2]</a> than -needed and will force your body to use the -stored fat. You’ll find the <span class="smaller">CHOICE-OF-FOODS -DIET</span> is <i>more</i> than a way to get rid of excess -weight right now. It is a basic guide to good -eating habits for anyone ... fat or thin. It -will teach you <i>what foods</i> and how much of -them to eat to get slim and <i>stay</i> slim.</p> -<div class="pb" id="Page_6">6</div> -<p><span class="xlarge b">Q.</span> <span class="ss">IS THIS A MONOTONOUS “SAME FOODS EVERY DAY” DIET ... OR IS IT A VARIED ONE YOU’LL FIND EASY TO STICK TO?</span></p> -<div class="img"> -<img src="images/p03.jpg" alt="{uncaptioned}" width="349" height="474" /> -</div> -<p><span class="xlarge b">A.</span> <i>The Knox Choice-of-Foods diet offers you a wide variety of good</i>, -normal <i>foods</i> ... not extreme or faddish ones, from which to prepare meals you -and your family will enjoy. In fact, the only way your family will know you’re -dieting will be when they see you take smaller portions. A diet that allows you to -eat such favorites as steak, baked potatoes, seafood and delicious desserts is one -you’ll find easy to follow ... even long after you’ve reached your weight goal.</p> -<div class="pb" id="Page_7">7</div> -<p><span class="xlarge b">Q.</span> <span class="ss">DO YOU HAVE TO SPEND TIME COUNTING CALORIES AND WORRYING ABOUT BALANCED MEALS?</span></p> -<div class="img"> -<img src="images/p03a.jpg" alt="{uncaptioned}" width="530" height="413" /> -</div> -<p><span class="xlarge b">A.</span> <i>No, and this is one good -reason why you’ll find it so easy to -stay on the Knox Choice-of-Foods diet.</i></p> -<p>It does most of the work for you! As you look at the -key to this reducing plan—the <span class="smaller">CHOICE-OF-FOODS -DIET LISTS</span> (shown on <a href="#cof">pull-out chart</a> following page -18) you will quickly see that the foods you must eat -classify into 6 simple lists. <i>The foods in amounts indicated -in each of these lists are nutritional equals.</i></p> -<p><span class="ss"><span class="small">FOR EXAMPLE:</span></span></p> -<p>Under the Meat List -you will find seven foods -... each one having the -<i>same amount of protein, -carbohydrate, fat and calories</i>—</p> -<div class="verse"> -<p class="t0">Meat and poultry (Beef, lamb, pork, liver, chicken)</p> -<p class="t0">Cold Cuts (Salami, minced ham, Bologna, liverwurst, luncheon loaf)</p> -<p class="t0">Frankfurter</p> -<p class="t0">Egg</p> -<p class="t0">Fish (Haddock, flounder, bass, salmon, tuna, crab, lobster, shrimp, clams, oysters, sardines)</p> -<p class="t0">Cheese (Cheddar type, cottage)</p> -<p class="t0">Peanut butter</p> -</div> -<p>If yours is the 1200 daily calorie diet ... and calls -for 4 of the foods on the Meat List ... just select -<i>any</i> 4 of the foods you wish (in the quantity indicated) -without thinking about calories and you -can’t go wrong. <i>The calories have already been -counted for you when the list was prepared.</i></p> -<div class="pb" id="Page_8">8</div> -<p><span class="xlarge b">Q.</span> <span class="ss">WHY DOES PROTEIN PLAY SUCH AN IMPORTANT ROLE IN THIS DIET?</span></p> -<p><span class="xlarge b">A.</span> <i>Because this particular nutrient -is a vital key to feeling, looking and -doing your best at all times.</i> The more -science proves about protein, the more we -know of its importance in the daily diet. <i>Your -body can’t store protein ... you must have a new -supply of it every day to build and renew body -tissues.</i> You can readily see, then, why protein -is so necessary in reducing diets. Without -it, body tissues waste away, muscles sag and -pep lags.</p> -<p><span class="xlarge b">Q.</span> <span class="ss">HOW SOON WILL YOU SEE RESULTS ON THIS REDUCING DIET?</span></p> -<div class="img"> -<img src="images/p04.jpg" alt="{uncaptioned}" width="294" height="305" /> -</div> -<p><span class="xlarge b">A.</span> <i>You will lose from one to three -pounds<a class="fn" id="fr_3" href="#fn_3">[3]</a> -a week.</i> However, don’t be discouraged -if you lose slowly at first or if you -lose at an irregular rate. Remember, you -gained all these extra pounds over a period of -time. Give yourself time to lose them.</p> -<div class="pb" id="Page_9">9</div> -<p><span class="xlarge b">Q.</span> <span class="ss">IF YOU GET HUNGRY ... ARE “BETWEEN-MEAL” SNACKS ALLOWED ON THIS DIET?</span></p> -<p><span class="xlarge b">A.</span> <i>Yes! Because they not only make -dieting more pleasant, they are -necessary!</i> Nutritionally, a “between-meal” -snack does two things: gives dieters an -“energy lift” needed at late morning and late -afternoon. Also, it dulls the appetite, making -the dieter content with less food at the next -meal. Remember, however, these snacks must -be kept within your daily calorie pattern!</p> -<h2 id="c2"><span class="small"><span class="ss">Choice-of-Foods diet allows you to have the famous Knox High-Protein Gelatine Drink 3 times a day.</span></span></h2> -<div class="img"> -<img src="images/p04a.jpg" alt="{uncaptioned}" width="400" height="317" /> -</div> -<p>(Yes, this is the same concentrated protein drink doctors have -recommended for years ... as a pleasant way to get more protein -in the daily diet of persons whose daily intake of this vital nutrient -may be inadequate.) In the reducing diet, the Knox Drink works -3 ways:</p> -<dl class="undent"><dt><span class="ss">1. It’s a wonderfully refreshing and filling “between-meal” treat</span></dt> -<dt><span class="ss">2. It curbs your appetite, so you are satisfied with less food</span></dt> -<dt><span class="ss">3. It supplies you with <i>additional protein, a must</i> when you are taking off excess weight.</span></dt></dl> -<div class="pb" id="Page_10">10</div> -<h2 id="c3"><span class="small"><span class="ss">Take the Knox High-Protein Drink ½ hour before meals</span></span> -<br /><span class="smallest">... <i><span class="ss">IN EITHER OF THESE APPETIZING WAYS:</span></i></span></h2> -<p><span class="ss">AS A COLD DRINK</span> <span class="ssn">(WITH FRUIT JUICES)</span></p> -<div class="img"> -<img src="images/p05.jpg" alt="{uncaptioned}" width="487" height="312" /> -</div> -<p>Empty 1 envelope Knox Gelatine in ¾ glass -of orange juice, other fruit juices or water, -not iced. Let liquid absorb the gelatine. Then -stir briskly. Drink quickly. If it thickens, add -more liquid, stir again.</p> -<p><span class="ss">AS A HOT DRINK</span> <span class="ssn">(WITH BOUILLON)</span></p> -<div class="img"> -<img src="images/p05a.jpg" alt="{uncaptioned}" width="486" height="306" /> -</div> -<p>Sprinkle 1 envelope Knox Gelatine on ¼ cup -cold water to soften. Add 1 bouillon cube and -¾ cup boiling water. Stir until gelatine and -bouillon cube are thoroughly dissolved. ¾ -cup of any very hot broth may be used in -place of bouillon.</p> -<p class="tb">Also, you’ll find you have a wide choice of delicious, filling Knox soups, -salads and desserts that have so few calories ... <i>you may have a serving -of any one of them a day and not worry about upsetting your daily calorie -pattern</i>. Look for these delicious treats in the <a href="#Page_20">recipe section</a> in back of book.</p> -<div class="pb" id="Page_11">11</div> -<p><span class="xlarge b">Q.</span> <span class="ss">AFTER YOUR WEIGHT GOAL IS REACHED, HOW WILL YOU <span class="u">KEEP</span> YOUR SLENDER, NEW FIGURE?</span></p> -<p><span class="xlarge b">A.</span> <i>The sensible eating habits you form -while following the Knox Choice-of-Foods -diet and the Knox “Booster” -Drink will help you do this!</i> You will find -you’ve lost much of your desire for over-eating. -You’ve seen the dramatic change in -your looks and your feelings. You’re more -attractive, feel younger, healthier, happier. -Now you want to stay that way!</p> -<p>With the loss of excess weight, you are now -entitled to more calories. However, always -remember, <i>too many more calories</i> will put -extra pounds right back on.</p> -<p>Actually, <i>you can have about ½ as many -more calories as your original diet plan called -for</i>. For instance, if you were on the 1200 -calorie Knox diet, about 1800 calories is right -for you to maintain your new weight.</p> -<p>As you have already learned on <a href="#Page_8">page 8</a>, -Protein is the vital key to feeling and looking -your best at all times ... particularly when -you are reducing or <i>watching your weight</i> as -you are now doing. The Knox High-Protein -“Booster” Drink<a class="fn" id="fr_4" href="#fn_4">[4]</a> made with milk will not -only add about 15 grams of useful, body-building -Protein to your daily diet, but will -also serve as a healthful curb to your appetite.</p> -<div class="img"> -<img src="images/p05c.jpg" alt="{uncaptioned}" width="468" height="275" /> -</div> -<p><span class="ss">Take the Knox “Booster” Drink (with milk) ½ hour before -lunch and dinner.</span> In an 8 or 10 oz. dry glass, thoroughly -mix 1 envelope Knox Gelatine with 3-6 tablespoons <i>instant</i> -non-fat dry milk. (Varies with brand.) Fill with cold water. -Stir briskly until milk thoroughly dissolves. Drink quickly.</p> -<div class="pb" id="Page_12">12</div> -<p><span class="xlarge b">Q.</span> <span class="ss">HOW DO YOU GET STARTED ON THE KNOX CHOICE-OF-FOODS DIET?</span></p> -<div class="img"> -<img src="images/p06.jpg" alt="{uncaptioned}" width="400" height="510" /> -</div> -<p><span class="xlarge b">A.</span> <span class="ss">FIRST,</span> <i>find your desirable weight on the following -chart</i>; <span class="ss">SECOND,</span> <i>determine the proper number of -calories you need to lose weight</i>. <span class="ss">HERE’S HOW:</span> -Let’s say you are a woman 5′3″ tall and have a medium -frame; according to the table you should weigh 128 lbs. Now -multiplying this by 10 you will have the recommended daily -calories you should have to lose weight properly.</p> -<p class="center"><span class="ss">128 × 10 = 1280 calories</span></p> -<div class="pb" id="Page_13">13</div> -<div class="img"> -<img src="images/p06b.jpg" alt="{uncaptioned}" width="397" height="176" /> -</div> -<table class="center"> -<tr class="th"><th colspan="5">DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER<a class="fn" id="fr_5" href="#fn_5">[5]</a></th></tr> -<tr class="th"><th colspan="2">HEIGHT (<i>with shoes</i>) </th><th colspan="3">WEIGHT IN POUNDS (<i>as ordinarily dressed</i>)</th></tr> -<tr class="th"><th>Feet </th><th>Inches </th><th>Small Frame </th><th>Medium Frame </th><th>Large Frame</th></tr> -<tr><td class="r">5 </td><td class="r">2 </td><td class="c">116-125 </td><td class="c">124-133 </td><td class="c">131-142</td></tr> -<tr><td class="r">5 </td><td class="r">3 </td><td class="c">119-128 </td><td class="c">127-136 </td><td class="c">133-144</td></tr> -<tr><td class="r">5 </td><td class="r">4 </td><td class="c">122-132 </td><td class="c">130-140 </td><td class="c">137-149</td></tr> -<tr><td class="r">5 </td><td class="r">5 </td><td class="c">126-136 </td><td class="c">134-144 </td><td class="c">141-153</td></tr> -<tr><td class="r">5 </td><td class="r">6 </td><td class="c">129-139 </td><td class="c">137-147 </td><td class="c">145-157</td></tr> -<tr><td class="r">5 </td><td class="r">7 </td><td class="c">133-143 </td><td class="c">141-151 </td><td class="c">149-162</td></tr> -<tr><td class="r">5 </td><td class="r">8 </td><td class="c">136-147 </td><td class="c">145-156 </td><td class="c">153-166</td></tr> -<tr><td class="r">5 </td><td class="r">9 </td><td class="c">140-151 </td><td class="c">149-160 </td><td class="c">157-170</td></tr> -<tr><td class="r">5 </td><td class="r">10 </td><td class="c">144-155 </td><td class="c">153-164 </td><td class="c">161-175</td></tr> -<tr><td class="r">5 </td><td class="r">11 </td><td class="c">148-159 </td><td class="c">157-168 </td><td class="c">165-180</td></tr> -<tr><td class="r">6 </td><td class="r">0 </td><td class="c">152-164 </td><td class="c">161-173 </td><td class="c">169-185</td></tr> -<tr><td class="r">6 </td><td class="r">1 </td><td class="c">157-169 </td><td class="c">167-178 </td><td class="c">174-190</td></tr> -<tr><td class="r">6 </td><td class="r">2 </td><td class="c">163-175 </td><td class="c">171-184 </td><td class="c">179-196</td></tr> -<tr><td class="r">6 </td><td class="r">3 </td><td class="c">168-180 </td><td class="c">176-189 </td><td class="c">184-202</td></tr> -</table> -<div class="img"> -<img src="images/p06c.jpg" alt="{uncaptioned}" width="332" height="174" /> -</div> -<table class="center"> -<tr class="th"><th colspan="5"><span class="ss">DESIRABLE WEIGHTS: WOMEN, AGES 25 AND OVER</span><a class="fn" href="#fn_5">[5]</a></th></tr> -<tr class="th"><th colspan="2">HEIGHT (<i>with shoes</i>) </th><th colspan="3">WEIGHT IN POUNDS (<i>as ordinarily dressed</i>)</th></tr> -<tr class="th"><th>Feet </th><th>Inches </th><th>Small Frame </th><th>Medium Frame </th><th>Large Frame</th></tr> -<tr><td class="r">5 </td><td class="r">0 </td><td class="c">105-113 </td><td class="c">112-120 </td><td class="c">119-129</td></tr> -<tr><td class="r">5 </td><td class="r">1 </td><td class="c">107-115 </td><td class="c">114-122 </td><td class="c">121-131</td></tr> -<tr><td class="r">5 </td><td class="r">2 </td><td class="c">110-118 </td><td class="c">117-125 </td><td class="c">124-135</td></tr> -<tr><td class="r">5 </td><td class="r">3 </td><td class="c">113-121 </td><td class="c">120-128 </td><td class="c">127-138</td></tr> -<tr><td class="r">5 </td><td class="r">4 </td><td class="c">116-125 </td><td class="c">124-132 </td><td class="c">131-142</td></tr> -<tr><td class="r">5 </td><td class="r">5 </td><td class="c">119-128 </td><td class="c">127-135 </td><td class="c">133-145</td></tr> -<tr><td class="r">5 </td><td class="r">6 </td><td class="c">123-132 </td><td class="c">130-140 </td><td class="c">138-150</td></tr> -<tr><td class="r">5 </td><td class="r">7 </td><td class="c">126-136 </td><td class="c">134-144 </td><td class="c">142-154</td></tr> -<tr><td class="r">5 </td><td class="r">8 </td><td class="c">129-139 </td><td class="c">137-147 </td><td class="c">145-158</td></tr> -<tr><td class="r">5 </td><td class="r">9 </td><td class="c">133-143 </td><td class="c">141-151 </td><td class="c">149-162</td></tr> -<tr><td class="r">5 </td><td class="r">10 </td><td class="c">136-147 </td><td class="c">145-155 </td><td class="c">152-166</td></tr> -<tr><td class="r">5 </td><td class="r">11 </td><td class="c">139-150 </td><td class="c">148-158 </td><td class="c">155-169</td></tr> -<tr><td class="r">6 </td><td class="r">0 </td><td class="c">141-153 </td><td class="c">151-163 </td><td class="c">160-174</td></tr> -</table> -<div class="pb" id="Page_14">14</div> -<p><span class="ss">THIRD</span>, <i>record present weight, weight -goal and body measurements on the following -chart ... every week record your -progress</i>!</p> -<h3 id="c4">YOUR CHECK-UP CHART</h3> -<div class="box"> -<table class="center"> -<tr class="th"><th class="l" colspan="2">Date At Beginning of Diet </th><th colspan="5">_____________________</th></tr> -<tr class="th"><th class="l" colspan="2">At End of Diet </th><th colspan="5">_____________________</th></tr> -<tr class="th"><th class="l" colspan="2">Your Desirable Weight </th><th colspan="5">_____________________</th></tr> -<tr class="th"><th class="l">Your Measurements At Beginning </th><th colspan="6">Week</th></tr> -<tr class="th"><th> </th><th>1 </th><th>2 </th><th>3 </th><th>4 </th><th>5 </th><th>6</th></tr> -<tr><td class="l">Weight, (pounds) </td><td class="l">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____</td></tr> -<tr><td class="l">Bust, (inches) </td><td class="l">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____</td></tr> -<tr><td class="l">Waist, (inches) </td><td class="l">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____</td></tr> -<tr><td class="l">Hips, (inches) </td><td class="l">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____ </td><td class="c">_____</td></tr> -</table> -</div> -<p><span class="ss">FOURTH</span>, <i>you’re ready to start diet ... -and begin planning your meals from -the Knox Choice-of-Foods diet lists on -the <a href="#cof">pull-out chart</a> following page 18</i>.</p> -<p>It’s easy to do ... and to show you just <i>how easy</i> -it is we’ve done this sample menu for one day -based on the 1200 <span class="smaller">CALORIE PATTERN</span>:</p> -<table class="center"> -<tr class="th"><th class="l">BREAKFAST </th><th class="l">THIS AMOUNTS TO</th></tr> -<tr><td class="l"><i>Knox High-Protein Gelatin Drink</i></td></tr> -<tr><td class="l">Made with ¾ cup Orange Juice </td><td class="l">1½ Fruit List Choices</td></tr> -<tr><td class="l">Soft Cooked Egg </td><td class="l">1 Meat List Choice</td></tr> -<tr><td class="l">Buttered Toast </td><td class="l">1 Bread List Choice</td></tr> -<tr><td class="l"> </td><td class="l">1 Fat List Choice</td></tr> -<tr><td class="l">Milk </td><td class="l">1 Milk List Choice</td></tr> -<tr><td class="l">Tea or Coffee (no milk or sugar) </td><td class="l">Free Choice</td></tr> -<tr class="th"><th class="l" colspan="2">“BETWEEN-MEAL” SNACK</th></tr> -<tr><td colspan="2" class="l">30 Minutes before lunch—Knox Drink made with 1 cup Bouillon (see recipe <a href="#Page_10">page 10</a>)—Free Choice (you do not have to count it in your daily calorie pattern).</td></tr> -<tr class="th"><th class="l">LUNCH </th><th class="l"> THIS AMOUNTS TO</th></tr> -<tr><td class="l">Vegetable Plate with Minted Carrots </td><td class="l">1 Vegetable List Choice</td></tr> -<tr><td class="l">Spinach, seasoned with vinegar </td><td class="l">1 Vegetable List Choice</td></tr> -<tr><td class="l">Celery Hearts </td><td class="l">1 Vegetable List Choice</td></tr> -<tr><td class="l">Bread and Butter </td><td class="l">1 Bread List Choice</td></tr> -<tr><td class="l"> </td><td class="l">1 Fat List Choice</td></tr> -<tr><td class="l">Orange Cream </td><td class="l">½ Milk List Choice</td></tr> -<tr><td class="l">Tea or Coffee </td><td class="l">Free Choice</td></tr> -<tr class="th"><th class="l" colspan="2">“BETWEEN-MEAL” SNACK</th></tr> -<tr><td class="l">Knox Drink made with ¾ cup Grapefruit Juice </td><td class="l">1½ Fruit List Choices</td></tr> -<tr class="th"><th class="l">DINNER</th></tr> -<tr><td class="l">Lean Ground Beef Pattie </td><td class="l">3 Meat List Choices</td></tr> -<tr><td class="l">Baked Potato with Lean Meat Juices </td><td class="l">1 Bread List Choice</td></tr> -<tr><td class="l">Buttered Beets </td><td class="l">1 Vegetable List Choice</td></tr> -<tr><td class="l"> </td><td class="l">1 Fat List Choice</td></tr> -<tr><td class="l">Perfection Salad with Low-Calorie Salad Dressing </td><td class="l">Free Choice (you do not have to count this in your calorie pattern)</td></tr> -<tr><td class="l">Banana </td><td class="l">2 Fruit List Choices</td></tr> -<tr><td class="l">with Milk </td><td class="l">½ Milk List Choice</td></tr> -<tr><td class="l">Tea or Coffee </td><td class="l">Free Choice</td></tr> -</table> -<div class="pb" id="Page_15">15</div> -<h2 id="c5"><span class="small">ALSO <span class="smaller ss">NOTE THESE SPECIAL MENU HELPS</span></span></h2> -<p><span class="xlarge ss">1.</span> When a recipe serving is listed as “Free -Choice” it means that you may eat 1 serving -without having to count it in your daily diet -pattern.</p> -<p><span class="xlarge ss">2.</span> Use the milk in your meal plan to drink, in -coffee, on cereal, or with other foods.</p> -<p><span class="xlarge ss">3.</span> Serve vegetables plain or with part of the -meat or fat choice for seasoning. You may -wish to use together the vegetables, milk, and -meat choices in your meal plan. This way you -can make soups, stews, or other dishes in which -you combine several foods.</p> -<p><span class="xlarge ss">4.</span> Measure all foods on the Bread List after -they have been cooked.</p> -<p><span class="xlarge ss">5.</span> Eat the meat or fish prepared for the family -as long as no fat or flour has been added. Meat -juices, with the fat removed, may be used with -your meat or vegetables for added flavor.</p> -<p>It is important that you measure meat after -it is cooked. Bones and extra fat should not be -counted in the total weight. Cut off extra fat -instead of eating it.</p> -<p><span class="xlarge ss">6.</span> When you are on a reducing regime, no -matter whether on a 1200, 1600, or 1800 calorie -diet, use only the amount of fat permitted in -that diet. You may use it in any way you prefer—as -a spread, for seasoning foods, in dressing -vegetables—but count the fat used in these ways -as part of your total allowance for the day.</p> -<p>It is easier to diet when food looks so appealing -that you don’t miss high-calorie foods or -high-calorie extras.</p> -<div class="pb" id="Page_16">16</div> -<h2 id="c6"><span class="small"><span class="ss">SPECIAL RECIPE HELPS</span></span></h2> -<p><i>It may help you to have a list of -some foods that are low in calories.</i></p> -<h3 class="center">LOW-CALORIE SWEETENERS</h3> -<p>Because each teaspoon of sugar gives 20 calories, -you can cut them down if you use a sweetener -that will not supply any calories.</p> -<p>Low-calorie sweeteners mean sweet taste without -calories and without sugar. The recipes in -this booklet use saccharin (¼ grain tablets), -Sucaryl (tablets or solution), and Sweeta (solution).</p> -<table class="center"> -<tr><td class="l">1 tablet saccharin </td><td rowspan="7" class="l">Equaled in sweetness by 1 teaspoon of sugar</td></tr> -<tr><td class="c">or</td></tr> -<tr><td class="l">1 tablet Sucaryl</td></tr> -<tr><td class="c">or</td></tr> -<tr><td class="l">⅛ tsp. Sucaryl solution</td></tr> -<tr><td class="c">or</td></tr> -<tr><td class="l">2 drops Sweeta</td></tr> -</table> -<p>It is unwise to take more than a reasonable -amount (equal to about 12 tablets) as the total -in the day’s meals.</p> -<p>Liquid non-caloric sweeteners may be added -directly to the dissolved gelatine mixture.</p> -<p>Non-caloric sweetening tablets may be crushed -and stirred into the dissolved gelatine mixture, -or they may be dissolved in small amount of the -liquid called for in a recipe, then added.</p> -<h3 class="center">LOW-CALORIE FOODS</h3> -<p>A number of low-calorie canned or bottle fruits, -fruit juices, and beverages are now available in -many markets. These foods add much interest in -low-calorie diets.</p> -<p>Low-calorie foods used in recipes in this booklet -include:</p> -<div class="verse"> -<p class="t0">Canned Fruits, unsweetened</p> -<p class="t0">Canned Fruits, non-caloric sweetened</p> -<p class="t0">Canned Fruit Juices, unsweetened</p> -<p class="t0">Canned Fruit Juices, non-caloric sweetened</p> -<p class="t0">Carbonated Beverages, non-caloric sweetened</p> -</div> -<p>Skim milk is a low-caloric form of milk which -helps with successful weight loss by keeping -calories low while food value remains high. Fluid -skim milk or non-fat dry milk solids can be used.</p> -<p>Non-fat dry milk solids plus water make skim -milk. Follow directions on the package for correct -proportions. To reliquefy—measure dry -milk into glass; add 1 cup water and stir. Chill.</p> -<div class="pb" id="Page_17">17</div> -<h3 class="center">STEPS TO SUCCESS WITH KNOX GELATINE RECIPES</h3> -<p>To insure satisfactory jelling, the number of -grains of Knox Unflavored Gelatine in each envelope -is measured scientifically. Tablespoons -vary in size. An “envelope” of gelatine is always -an accurate measure.</p> -<p>To soften gelatine in all cold liquids except -milk, sprinkle gelatine into ½ cup of the cold -liquid. Let stand to soften.</p> -<p>To soften gelatine in ½ cup of cold milk, stir -the gelatine into the milk.</p> -<p>To dissolve softened gelatine, stir into hot -liquid required in the recipe, or place over hot -water and stir until dissolved.</p> -<p>One envelope of gelatine will gel up to 2 cups -of liquid.</p> -<p>When solids are added to 2 cups of a gelatine-liquid -mixture, up to 2 cups may be added.</p> -<h3 class="center">MORE GEL-COOKERY HELPS</h3> -<p>Fresh pineapple and frozen must be cooked before -adding it to a gelatine mixture to insure -jelling; canned pineapple can be used as it comes -from the can.</p> -<p>When adding solid ingredients, the gelatine -mixture is first chilled to the consistency of cold -unbeaten egg white from fresh eggs. This prevents -the solids from rising to the top or sinking -to the bottom of the mold.</p> -<p>To chill the gelatine mixture quickly to the -consistency of unbeaten egg white, half fill the -lower part of a double boiler with ice and water. -Set upper part of double boiler containing the -gelatine-liquid mixture over the ice. Stir frequently -until it is a smooth, evenly chilled, unbeaten -egg white consistency. As an alternative, -two bowls may be used instead of the double -boiler.</p> -<p>When low-calorie sweeteners are used in the -recipe, beat the egg whites stiff but not dry, then -fold them in as directed.</p> -<p>If sugar is used in the recipe when beaten egg -whites are added to the gelatine, beat a part of it -into the egg whites as in meringues.</p> -<h3 class="center">HOW TO MOLD AND UNMOLD KNOX GELATINE DISHES</h3> -<p>Jellied foods—soups, main dishes, salads, or -desserts—can be molded in square, round, or -loaf pans, muffin tins, washed tins from canned -foods, bowls, cups, glasses, or paper drinking -cups. For easy serving, a gelatine mixture may -be chilled in serving dishes that will go directly -to the table, or it may be spooned from bowls -into serving dishes.</p> -<p>To unmold, dip the mold in warm or hot water -to the depth of the gelatine—metal molds in -warm water, glass molds in hot water. Loosen -edge with the tip of a paring knife. Place the -serving dish on top of the mold, the two tightly -together, and turn upside down. Shake, holding -the serving dish tightly to the mold. Carefully -lift off the mold. Gelatine may be unmolded at -serving time, or even as long as an hour or so -before mealtime if the service plate or platter is -put back in the refrigerator.</p> -<div class="pb" id="Page_18">18</div> -<h2 id="c7"><span class="small"><i>Here’s the</i> <span class="ss">KEY</span> <i>to the Reducing Plan</i></span> -<br /><span class="ss">THE KNOX CHOICE-OF-FOODS DIET LIST CHART</span></h2> -<div class="img"> -<img src="images/p09.jpg" alt="{uncaptioned}" width="500" height="462" /> -</div> -<div class="pb" id="Page_19">19</div> -<h2 id="c8"><span class="small"><span class="ss">KNOX Gel-Cookery is GOOD EATING that’s good for you!</span></span></h2> -<div class="img"> -<img src="images/p10.jpg" alt="{uncaptioned}" width="500" height="483" /> -</div> -<p><span class="large"><i>On the following pages -you’ll see <span class="u">tested</span> low-calorie -recipes that make reducing -(<span class="smaller"><span class="ss">AND WEIGHT-WATCHING AFTER REDUCING</span></span>) -a pleasure!</i></span></p> -<div class="pb" id="Page_20">20</div> -<h3 id="c9">JELLIED TOMATO BROTH -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">1½ cups cold water</p> -<p class="t0">1½ cups tomato juice</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">2 teaspoons whole mixed spices</p> -</div> -<p>Sprinkle gelatine on ½ cup cold water to soften. -Combine the remaining water, tomato juice, salt, -and spices. Bring to a full boil. Strain to remove -spices. (It is helpful to place whole spices in a tea -ball, so that they can be removed without straining -the broth.) Stir in softened gelatine until thoroughly -dissolved. Serve hot, or chilled to soft jelly -consistency.</p> -<h4>VARIATION:</h4> -<p class="revint">Use 1½ cups canned tomatoes instead of tomato -juice. Strain before adding softened gelatine.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<h3 id="c10">JELLIED BEEF BOUILLON -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">3 cups water</p> -<p class="t0">3 beef bouillon cubes</p> -<p class="t0">2 tablespoons strained lemon juice</p> -</div> -<p>Sprinkle gelatine on ½ cup cold water to soften. -Simmer bouillon cubes in the remaining water -until dissolved. Add softened gelatine and stir -until dissolved. Stir in lemon juice. Serve hot, or -chilled to soft jelly consistency.</p> -<h3 id="c11">JELLIED TOMATO BEEF BOUILLON -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">2 tablespoons minced onion</p> -<p class="t0">1¾ cups fat-free, brown meat stock</p> -<p class="t0">1 cup tomatoes</p> -<p class="t0">1 tablespoon chopped parsley</p> -<p class="t0">dash powdered cloves</p> -<p class="t0">½ teaspoon salt</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Simmer -onion in meat stock with tomatoes, parsley, -cloves, and salt until tender. Strain. Add softened -gelatine and stir until thoroughly dissolved. Measure, -and if necessary, add very hot water to make -3 cups. Serve hot, or chilled to soft jelly consistency.</p> -<h4>VARIATIONS:</h4> -<p class="revint">Use 2 beef bouillon cubes and 1¾ cups water -instead of meat stock, if desired.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">Use 1 cup tomato juice instead of tomatoes.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">Use 2 beef bouillon cubes and 1¾ cups water -instead of meat stock, and use 1 cup tomato -juice instead of tomatoes.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<div class="pb" id="Page_21">21</div> -<p class="revint">JELLIED CONSOMMÉ ... Use reconstituted -canned consommé or clarified beef, veal, or -chicken stock instead of water, bouillon cubes, -and lemon juice.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">JELLIED CHICKEN BOUILLON ... Use -chicken bouillon cubes instead of beef bouillon -cubes. Season with ½ teaspoon salt, ¼ teaspoon -each pepper and mace instead of lemon juice.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">JELLIED CHICKEN BROTH ... Use 3 cups -clarified chicken broth instead of bouillon cubes -and water. Season same as Jellied Chicken -Bouillon.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<h3 id="c12">JELLIED TOMATO CHICKEN BOUILLON -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2 cups chicken broth</p> -<p class="t0">1 cup strained tomatoes or tomato juice</p> -<p class="t0">½ teaspoon salt</p> -</div> -<p>Sprinkle gelatine on ½ cup cold broth to soften. -Heat the remaining broth, tomato juice, and salt -until very hot. Add softened gelatine and stir until -thoroughly dissolved. Serve piping hot, or chilled -to soft jelly consistency.</p> -<h4>VARIATIONS:</h4> -<p class="revint">Use 2 chicken bouillon cubes plus 2 cups water -instead of chicken broth.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">Use 2 chicken bouillon cubes plus 3 cups tomato -juice instead of chicken broth and 1 cup tomatoes.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<h3 id="c13">JELLIED MADRILENE -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2½ cups clear beef stock<a class="fn" id="fr_6" href="#fn_6">[6]</a></p> -<p class="t0">1 medium tomato, fresh or canned</p> -<p class="t0">1½ tablespoons tomato paste</p> -<p class="t0">2 tablespoons tarragon vinegar</p> -<p class="t0">½ bay leaf</p> -<p class="t0">3 peppercorns</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">1 crushed egg shell</p> -</div> -<p>Sprinkle gelatine on ½ cup cold beef stock to -soften. Combine the remaining stock, tomato, -tomato paste, vinegar, spices, salt, and egg shell. -Heat to boiling, stirring constantly, over low heat. -Remove from heat. Add softened gelatine and -stir until thoroughly dissolved. Let stand 10 -minutes. Strain through fine sieve covered with a -damp cloth. Serve hot, or chilled to soft jelly consistency.</p> -<div class="pb" id="Page_22">22</div> -<h3 id="c14">BASIC MAIN COURSE SALAD MOLD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1¼ cups very hot water</p> -<p class="t0">4 tablespoons vinegar</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">½ cup diced celery</p> -<p class="t0">2 tablespoons diced green pepper</p> -<p class="t0">2 tablespoons finely diced onion</p> -<p class="t0">1¼ cups flaked, cooked lean fish</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Stir -the softened gelatine into the very hot water until -thoroughly dissolved. Add the vinegar and salt. -Chill to unbeaten egg white consistency. Fold in -vegetables and fish carefully. Turn into one large -mold (3-4 cup) or 6 small molds. Chill until firm.</p> -<h4>VARIATIONS:</h4> -<p class="revint">Use 1¼ cups flaked salmon.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<p class="revint">Use 1¼ cups finely flaked crab meat plus 1 tablespoon -mayonnaise. Mix together before folding -into gelatine.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<p class="revint">Use 3 hard-cooked eggs, chopped, plus 1¼ cups -flaked crab meat and 1 tablespoon mayonnaise. -Mix together before folding into gelatine.</p> -<p><i>1 Serving Equals 1½ Meat Choices</i></p> -<p class="revint">Use 1 cup flaked lobster plus ½ tablespoon -mayonnaise. Mix together before folding into -gelatine.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<p class="revint">Use 1¼ cups whole shrimp plus 1 tablespoon -mayonnaise. Mix together before folding into -gelatine.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<p class="revint">Use 1¼ cups flaked tuna fish. Reduce vinegar to -2 tablespoons and salt to ¼ teaspoon.</p> -<p><i>1 Serving Equals 1½ Meat Choices</i></p> -<h3 id="c15">CRAB MEAT SOUFFLE MOLD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1½ Meat Choices plus ½ Milk Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold skim milk<a class="fn" id="fr_7" href="#fn_7">[7]</a></p> -<p class="t0">1½ cups very hot skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">2 egg yolks</p> -<p class="t0">1 teaspoon salt</p> -<p class="t0">¼ teaspoon paprika</p> -<p class="t0">2 tablespoons lemon juice</p> -<p class="t0">1 teaspoon prepared mustard</p> -<p class="t0">1½ cups cooked, flaked crab meat</p> -</div> -<p>Stir gelatine into the cold skim milk to soften. -Add the softened gelatine to the very hot skim -milk and stir until thoroughly dissolved. Combine -egg yolks, salt, and paprika; slowly add the hot -mixture. Cook over hot, not boiling, water until -mixture thickens, stirring constantly. Cool 10 -minutes. Stir in lemon juice, mustard, and crab -meat. Turn into one large mold (3-4 cup). Chill -until firm.</p> -<div class="pb" id="Page_23">23</div> -<h4>VARIATION:</h4> -<p class="revint">Use 1½ cups tuna or other fish instead of crab meat.</p> -<p><i>1 Serving Equals 2 Meat Choices plus ½ Milk Choice</i></p> -<h3 id="c16">SALMON IN TOMATO ASPIC -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1½ Meat Choices</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">1 cup water</p> -<p class="t0">¾ cup tomato juice</p> -<p class="t0">2 tablespoons vinegar</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">½ teaspoon whole mixed spices</p> -<p class="t0">1½ cups flaked canned salmon</p> -<p class="t0">¼ cup chopped celery</p> -<p class="t0">¼ cup chopped green pepper</p> -</div> -<p>Sprinkle gelatine on ½ cup cold water to soften. -Combine the remaining water, tomato juice, -vinegar, salt, and spices. Bring to a full boil. Remove -spices. (It is helpful to place whole spices in -a tea ball, so that they can be removed without -straining the broth.) Stir in softened gelatine until -thoroughly dissolved. Chill to unbeaten egg white -consistency. Blend in salmon, celery, and green -pepper. Turn into one large mold (3 cup) or 6 -individual molds. Chill until firm.</p> -<h4>VARIATIONS:</h4> -<p class="revint">Use 1½ cups flaked tuna fish instead of salmon.</p> -<p><i>1 Serving Equals 2 Meat Choices</i></p> -<p class="revint">Use 1½ cups flaked cooked white meat fish -(haddock) instead of salmon.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<p class="revint">Use 1½ cups flaked cooked fatty fish (halibut) -instead of salmon.</p> -<p><i>1 Serving Equals 1½ Meat Choices</i></p> -<h3 id="c17">CHICKEN PINEAPPLE MOLD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">1¾ cups chicken stock<a class="fn" id="fr_8" href="#fn_8">[8]</a></p> -<p class="t0">1 teaspoon salt</p> -<p class="t0">2 tablespoons lemon juice</p> -<p class="t0">1 non-caloric sweetening tablet or equivalent<a class="fn" id="fr_9" href="#fn_9">[9]</a></p> -<p class="t0">½ cup canned unsweetened pineapple, diced</p> -<p class="t0">1¼ cups cooked, diced chicken</p> -</div> -<p>Sprinkle gelatine on ½ cup cold chicken stock to -soften. Heat the remaining chicken stock with salt -until boiling. Remove from heat. Stir in softened -gelatine until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Chill to unbeaten -egg white consistency. Fold in pineapple and -chicken. Turn into a small loaf pan or one large -mold (4 cup). Chill until firm.</p> -<div class="pb" id="Page_24">24</div> -<h4>VARIATION:</h4> -<p class="revint">Use canned chicken broth or consommé instead -of chicken bouillon cubes and water.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<div class="img"> -<img src="images/p13.jpg" alt="{uncaptioned}" width="600" height="357" /> -</div> -<h3 id="c18">VEGETABLES MOLDED IN CHICKEN ASPIC -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals ½ Vegetable Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2 cups water</p> -<p class="t0">2 chicken bouillon cubes</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">½ cup cooked, drained peas</p> -<p class="t0">½ cup cooked, drained, diced carrots</p> -<p class="t0">½ cup diced celery</p> -<p class="t0">¼ cup diced green pepper</p> -</div> -<p>Sprinkle gelatine on ½ cup cold water to soften. -Heat the remaining water with bouillon cubes -until dissolved. Add salt and softened gelatine and -stir until thoroughly dissolved. Chill to unbeaten -egg white consistency. Stir in vegetables. Turn -into one large mold (3-4 cup) or 6 individual -molds. Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Use canned chicken broth or consommé instead -of chicken bouillon cubes and water.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<h3 id="c19">JELLIED CHICKEN MOUSSE -<br /><i>8 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1 cup very hot chicken stock</p> -<p class="t0">¼ teaspoon onion salt</p> -<p class="t0">⅔ cup chilled evaporated milk, whipped</p> -<p class="t0">1 tablespoon lemon juice</p> -<p class="t0">1½ cups cooked diced chicken</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. -Dissolve the softened gelatine in very hot chicken -stock to which onion salt has been added. Cool to -unbeaten egg white consistency. Beat with rotary -beater until fluffy. Fold in whipped evaporated -milk and lemon juice. Blend in chicken. Turn into -one large mold (6 cup). Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Use 1½ cups cooked diced turkey instead of -chicken.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<div class="pb" id="Page_25">25</div> -<h3 id="c20">CHICKEN VEGETABLE MOLD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2 cups water<a class="fn" id="fr_10" href="#fn_10">[10]</a></p> -<p class="t0">2 chicken bouillon cubes</p> -<p class="t0">1 cup cooked diced chicken</p> -<p class="t0">½ cup cooked or canned peas, well drained</p> -<p class="t0">½ cup diced celery</p> -<p class="t0">2 tablespoons diced pimiento</p> -<p class="t0">1 tablespoon finely chopped parsley</p> -</div> -<p>Sprinkle gelatine on ½ cup cold water to soften. -Heat the remaining water with bouillon cubes -until cubes are completely dissolved. Remove -from heat. Stir in softened gelatine until thoroughly -dissolved. Chill to unbeaten egg white consistency. -Fold in chicken and vegetables. Turn -into one large mold (4 cup). Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Pour a thin layer of gelatine and -chicken stock mixture in a loaf pan and chill -until almost firm. Meanwhile, chill remaining -gelatine mixture to unbeaten egg white consistency. -When the gelatine layer is almost firm, -arrange 6 slices of chicken on it; add a little -more of the gelatine mixture; chill again. Fold -vegetables into remaining chilled mixture and -carefully place on the jellied chicken slices. -Chill again until mold is firm.</p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<div class="img"> -<img src="images/p13a.jpg" alt="{uncaptioned}" width="600" height="428" /> -</div> -<h3 id="c21">JELLIED MEAT SALAD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">2 bouillon cubes</p> -<p class="t0">1¼ cups water</p> -<p class="t0">1½ tablespoons lemon juice</p> -<p class="t0">1 teaspoon grated onion</p> -<p class="t0">1 cup finely diced cooked meat</p> -<p class="t0">½ cup diced celery</p> -<p class="t0">½ cup cooked or canned peas, well drained</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Combine -bouillon cubes with the remaining water, lemon -juice, and onion, and heat until bouillon cubes are -completely dissolved. Add softened gelatine, and -stir until thoroughly dissolved. Chill to unbeaten -egg white consistency. Fold in meat, celery, and -peas. Turn into a 4-cup loaf pan. Chill until firm. -Cut into slices and serve on crisp lettuce.</p> -<div class="pb" id="Page_26">26</div> -<h3 id="c22">COTTAGE CHEESE IN TOMATO ASPIC -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1½ cups very hot tomato juice</p> -<p class="t0">2 bouillon cubes</p> -<p class="t0">1 cup cottage cheese</p> -<p class="t0">1 tablespoon grated onion</p> -<p class="t0">2 drops Worcestershire sauce</p> -<p class="t0">⅛ teaspoon pepper</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Heat -tomato juice and bouillon cubes until cubes are -completely dissolved. Remove from heat. Add -softened gelatine and stir until thoroughly dissolved. -Chill to unbeaten egg white consistency. -Blend in cottage cheese, onion, and seasonings. -Turn into one large mold (3-4 cup) or 6 individual -molds. Chill until firm.</p> -<h3 id="c23">BASIC GELATINE SALAD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals ½ Vegetable Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1¼ cups very hot water</p> -<p class="t0">¼ teaspoon salt</p> -<p class="t0">¼ cup vinegar or lemon juice</p> -<p class="t0">4 to 6 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">1 cup shredded carrots</p> -<p class="t0">½ cup cooked or canned peas, well drained</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Add -softened gelatine to the very hot water and stir -until thoroughly dissolved. Add the salt, vinegar, -and non-caloric sweetener. Stir until thoroughly -mixed. Chill to unbeaten egg white consistency. -Fold in vegetables. Turn into one large mold (3-4 -cup) or 6 individual molds. Chill until firm.</p> -<h4>VARIATIONS:</h4> -<p class="revint">Use 1¼ cups very hot consommé instead of very -hot water.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<p class="revint">Use 1¼ cups very hot consommé instead of very -hot water. Add 1 cup diced cooked meat instead -of carrots. Decrease non-caloric sweetener to 1 -tablet or equivalent.</p> -<p><i>1 Serving Equals 1 Meat Choice plus ½ Vegetable -Choice</i></p> -<p class="revint">Use 1½ cups very hot fruit juice instead of very -hot water. Add fruit such as 1 cup orange sections, -½ cup grapefruit sections, and ½ cup -pineapple cubes instead of vegetables.</p> -<p><i>1 Serving Equals 1½ Fruit Choice</i></p> -<p class="revint">Use 1 cup shredded cabbage, ½ cup cooked -carrots, and ½ cup cooked or canned peas as -solids. Use vinegar instead of lemon juice.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<div class="pb" id="Page_27">27</div> -<p class="revint">Use 1 cup diced apple and 1 cup drained grapefruit -sections as solids. Use lemon juice instead -of vinegar.</p> -<p><i>1 Serving Equals ½ Fruit Choice</i></p> -<p class="revint">Use 1 cup diced cooked beets and 1 cup shredded -raw spinach as solids. Use vinegar instead of -lemon juice.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<p class="revint">Use 1½ cups drained grapefruit sections and ¼ -cup coarsely chopped nutmeats as solids. Use -lemon juice instead of vinegar.</p> -<p><i>1 Serving Equals ½ Fruit Choice plus ½ Fat -Choice</i></p> -<p class="revint">Use 1¼ cups diced apple, ½ cup diced celery, -and ¼ cup coarsely chopped nutmeats as solids. -Use lemon juice instead of vinegar.</p> -<p><i>1 Serving Equals ½ Fruit Choice plus ½ Fat -Choice</i></p> -<p class="revint">Use 1½ cups diced cucumber, ½ cup diced celery, -and 1 tablespoon grated onion as solids. Use -vinegar instead of lemon juice.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">Use 1 cup peas, 1 scant cup diced cooked carrots, -and 1 tablespoon diced pimiento as solids. Use -vinegar instead of lemon juice.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<p class="revint">Use 1 cup peas, ½ cup diced celery, and ½ cup -diced green pepper as solids. Use vinegar instead -of lemon juice.</p> -<p><i>1 Serving Equals ½ Vegetable Choice</i></p> -<h3 id="c24">QUICK BASIC ASPIC -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2 cups water</p> -<p class="t0">2 bouillon cubes</p> -<p class="t0">2 tablespoons lemon juice</p> -<p class="t0">Seasonings such as salt, pepper, parsley, thyme, savory, cloves, or bay leaf, as desired</p> -</div> -<p>Sprinkle gelatine on ½ cup cold water to soften. -Boil remaining water with bouillon cubes and -seasonings until bouillon cubes are completely -dissolved. Strain. Add lemon juice and enough hot -water to make 1½ cups of liquid. Stir in softened -gelatine until thoroughly dissolved. Pour into flat -pan, one large mold (2 cup), or 4 individual molds. -This aspic may be used as a garnish or as a base -for jelling meat, fish, or vegetables.</p> -<h4>VARIATIONS:</h4> -<p class="revint">Use canned bouillon or consommé instead of -water and bouillon cubes. Season to taste.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<p class="revint">Use beef bouillon cubes and add as solids—1 cup -diced leftover meat, ½ cup diced celery, and -2 tablespoons chopped green pepper. Pour into -one large mold (3-4 cup).</p> -<div class="pb" id="Page_28">28</div> -<p><i>Makes 6 servings</i></p> -<p><i>1 Serving Equals 1 Meat Choice</i></p> -<p class="revint">Use chicken bouillon cubes and add as solids—1 -cup diced cooked chicken and ½ cup diced -celery. Pour into one large mold (3-4 cup).</p> -<div class="img"> -<img src="images/p15.jpg" alt="{uncaptioned}" width="600" height="356" /> -</div> -<h3 id="c25">SAVORY TOMATO ASPIC -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">2 bouillon cubes</p> -<p class="t0">1½ cups tomato juice</p> -<p class="t0">1 tablespoon grated onion</p> -<p class="t0">2 drops Kitchen Bouquet</p> -<p class="t0">¼ teaspoon Worcestershire sauce</p> -<p class="t0">⅛ teaspoon pepper</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Heat -bouillon cubes in tomato juice until completely -dissolved. Remove from heat. Stir in softened -gelatine until thoroughly dissolved. Add seasonings. -Pour into one large mold (2-3 cup) or 4 -individual molds. Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Pour into a flat pan to ½ inch depth. -Chill until firm. Cut into fancy shapes to use as -a garnish for cold meats. Will make approximately -16 such servings.</p> -<p><i>1 Serving Equals Free Choice</i></p> -<h3 id="c26">QUICK TOMATO JUICE ASPIC -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2 cups tomato juice</p> -<p class="t0">1 tablespoon lemon juice</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">⅛ teaspoon pepper</p> -</div> -<p>Sprinkle gelatine on ½ cup cold tomato juice to -soften. Heat remaining tomato juice until very -hot. Remove from heat. Add softened gelatine, -lemon juice, and seasonings. Stir until thoroughly -dissolved. Pour into one large mold (2 cup) or 4 -individual molds. Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Use above recipe, but before molding, chill to -unbeaten egg white consistency. Stir in 2 cups -crisp shredded cabbage. Turn into one large -mold (3-4 cup) and chill until firm.</p> -<p><i>Makes 6 servings</i></p> -<p><i>1 Serving Equals Free Choice</i></p> -<div class="pb" id="Page_29">29</div> -<h3 id="c27"><span class="u">ORIGINAL</span> PERFECTION SALAD MOLD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1¼ cups very hot water</p> -<p class="t0">¼ cup vinegar</p> -<p class="t0">1 tablespoon lemon juice</p> -<p class="t0">6 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">¾ cup finely shredded cabbage</p> -<p class="t0">½ teaspoon salt</p> -<p class="t0">1 cup diced celery</p> -<p class="t0">1 pimiento, chopped</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Dissolve -the softened gelatine thoroughly in the very -hot water. Add vinegar, lemon juice, and non-caloric -sweetener. Chill to unbeaten egg white consistency. -Fold in remaining ingredients and turn into one -large mold (3-4 cup) or 6 individual molds. Chill -until firm.</p> -<h3 id="c28">SAVORY QUICK SALAD DRESSING -<br /><i>20 Servings—1 tablespoon each</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">¼ cup lemon juice</p> -<p class="t0">1 cup undiluted evaporated milk</p> -<p class="t0">½ teaspoon salt</p> -</div> -<p>Combine lemon juice, evaporated milk, and salt -in screw-top jar. Shake well to blend.</p> -<div class="img"> -<img src="images/p15a.jpg" alt="{uncaptioned}" width="600" height="389" /> -</div> -<h3 id="c29">CARROT-ORANGE JELLIED SALAD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Fruit Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold orange juice</p> -<p class="t0">1 cup very hot water</p> -<p class="t0">¼ teaspoon salt</p> -<p class="t0">3 tablespoons lemon juice or vinegar</p> -<p class="t0">9 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">½ cup shredded raw carrot</p> -<p class="t0">¼ cup well drained, canned, crushed pineapple<a class="fn" id="fr_11" href="#fn_11">[11]</a></p> -<p class="t0">½ cup well drained, cubed orange sections</p> -</div> -<p>Sprinkle gelatine on cold orange juice to soften. -Combine very hot water, salt, lemon juice or -vinegar, and non-caloric sweetener. Add the -softened gelatine and stir until thoroughly dissolved. -Chill to unbeaten egg white consistency. -Fold in carrots, pineapple, and orange. Turn into -<span class="pb" id="Page_30">30</span> -one large mold (3 cup) or 6 individual molds. Chill -and serve.</p> -<h3 id="c30">LOW-CALORIE COOKED SALAD DRESSING -<br /><i>44 Servings—1 tablespoon each</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">2 teaspoons dry mustard</p> -<p class="t0">2 teaspoons salt</p> -<p class="t0">¼ teaspoon paprika</p> -<p class="t0">1⅓ cups boiling water</p> -<p class="t0">2 tablespoons butter or fortified margarine</p> -<p class="t0">2 eggs, well beaten</p> -<p class="t0">4 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">½ cup vinegar</p> -</div> -<p>Sprinkle gelatine on the cold water to soften in -top of double boiler. Mix together mustard, salt, -and paprika and gradually add the boiling water. -Add this hot mixture and butter or margarine to -softened gelatine. Stir until softened gelatine is -thoroughly dissolved and butter or margarine is -melted. Add gradually to the beaten eggs and -return to top of double boiler. Cook over hot, but -not boiling, water, until the mixture begins to -thicken, stirring constantly. Remove from heat. -Add non-caloric sweetener and very slowly stir in -vinegar. Chill until slightly thickened. Beat with -rotary beater until well blended. Store, covered, -in refrigerator. To serve, beat lightly with a fork.</p> -<h3 id="c31">BASIC “GEL” FOR NON-CALORIC CARBONATED BEVERAGES -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1½ cups non-caloric carbonated beverage</p> -</div> -<p>Sprinkle gelatine on the cold water in top of -double boiler. Stir over hot water until gelatine is -thoroughly dissolved. Remove from heat. Add -beverage and blend. Turn into one large mold -(2 cup) or 4 individual molds. Chill until firm.</p> -<h3 id="c32">SPANISH CREAM -<br /><i>8 Servings</i> -<br /><i>1 Serving Equals ½ Milk Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">1½ cups very hot skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">⅛ teaspoon salt</p> -<p class="t0">2 egg yolks, beaten</p> -<p class="t0">1 teaspoon vanilla extract</p> -<p class="t0">8 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">2 egg whites, stiffly beaten</p> -</div> -<p>Soften gelatine by stirring it into the cold skim -milk in top of double boiler. Add the very hot -skim milk and salt. Place over boiling water; stir -until softened gelatine is thoroughly dissolved. -Pour slowly into egg yolks, stirring constantly. -Return to top of double boiler; cook over hot, but -not boiling, water, stirring constantly, until mixture -<span class="pb" id="Page_31">31</span> -coats a spoon. Remove from heat. Add -vanilla and non-caloric sweetener. Stir to dissolve -completely. Chill until slightly thicker than unbeaten -egg white consistency. Fold into beaten -egg whites. Turn into one large mold (4 cup) or 8 -individual molds. Chill until firm.</p> -<h3 id="c33">CHERRY SPONGE -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals 1 Fruit Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1 one-pound can water packed sour pitted cherries</p> -<p class="t0">1 tablespoon lemon juice</p> -<p class="t0">8 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">1 egg white, stiffly beaten</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. -Empty cherries into a saucepan and boil for 5 -minutes. Turn into bowl and beat with rotary -beater until broken up in fine pieces. Measure and -if necessary, add very hot water to make 1¼ cups. -Add softened gelatine, lemon juice, and non-caloric -sweetener; stir until softened gelatine is -thoroughly dissolved. Chill to unbeaten egg white -consistency. Whip with rotary beater until fluffy. -Fold in beaten egg white until smooth. Turn into -one large mold (2 cup) or 4 individual molds. Chill.</p> -<h3 id="c34">CUCUMBER-GRAPEFRUIT SALAD MOLD -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals ½ Fruit Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1½ cups very hot water</p> -<p class="t0">¼ teaspoon salt</p> -<p class="t0">1 tablespoon vinegar</p> -<p class="t0">3 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">1 cup diced, drained grapefruit sections</p> -<p class="t0">1 cup diced, drained cucumber</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Stir -softened gelatine into the very hot water with -salt until it is thoroughly dissolved. Add vinegar -and non-caloric sweetener. Chill to unbeaten egg -white consistency. Fold in grapefruit and cucumber. -Pour into one large mold (3-4 cup) or 6 -individual molds. Chill until firm.</p> -<h3 id="c35">LEMON GELATINE -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">1¼ cups very hot water</p> -<p class="t0">¼ cup lemon juice</p> -<p class="t0">6 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Stir -the softened gelatine into the very hot water until -thoroughly dissolved. Add lemon juice and non-caloric -<span class="pb" id="Page_32">32</span> -sweetener. Pour into one large mold (2-3 -cup) or 4 individual molds. Chill until firm.</p> -<h3 id="c36">APRICOT SPONGE</h3> -<div class="verse"> -<p class="t0"><i>6 Servings</i></p> -<p class="t0"><i>1 Serving Equals ½ Meat Choice</i></p> -</div> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">½ cup sieved apricot pulp</p> -<p class="t0">1 tablespoon grated lemon rind</p> -<p class="t0">1 tablespoon lemon juice</p> -<p class="t0">4 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">3 egg whites, stiffly beaten but not dry</p> -</div> -<p>Sprinkle gelatine on the cold water to soften in -top of double boiler. Dissolve softened gelatine -thoroughly over hot water. Stir in apricot pulp, -lemon rind, lemon juice, and non-caloric sweetener. -Chill until thickened but not firmly set. -Whip with rotary beater until fluffy. Fold in -beaten egg whites. Turn into one large mold -(3-4 cup) or 6 individual molds. Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Use ½ cup sieved prune pulp instead of apricot -pulp.</p> -<p><i>1 Serving Equals ½ Meat Choice plus ½ Fruit Choice</i></p> -<h3 id="c37">JELLIED BLANC MANGE</h3> -<div class="img"> -<img src="images/p17.jpg" alt="{uncaptioned}" width="600" height="505" /> -</div> -<div class="verse"> -<p class="t0"><i>4 Servings</i></p> -<p class="t0"><i>1 Serving Equals ½ Milk Choice</i></p> -</div> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">1½ cups very hot skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">¼ teaspoon salt</p> -<p class="t0">½ teaspoon vanilla extract</p> -<p class="t0">8 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">Few drops of food coloring (optional)</p> -</div> -<p>Soften gelatine by stirring it into the cold skim -milk. Stir softened gelatine into the very hot skim -<span class="pb" id="Page_33">33</span> -milk with salt until thoroughly dissolved. Add -vanilla and non-caloric sweetener. Tint with food -coloring, if desired. Pour into one large mold -(2-3 cup) or 4 individual molds. Chill until firm.</p> -<h4>VARIATION:</h4> -<div class="verse"> -<p class="t0">BLANC MANGE WHIP</p> -<p class="t0"><i>6 Servings</i></p> -<p class="t0"><i>1 Serving Equals ½ Milk Choice</i></p> -</div> -<p>Add ⅛ teaspoon nutmeg to Blanc Mange recipe. -Reduce sweetening and food coloring, if desired. -Chill to unbeaten egg white consistency. Beat -until fluffy and fine textured. Turn into one large -mold (3-4 cup) or 6 individual molds. Chill until -firm.</p> -<h3 id="c38">LEMON SNOW -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals Free Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">2 teaspoons finely grated lemon rind</p> -<p class="t0">¼ cup lemon juice</p> -<p class="t0">1¼ cups very hot water</p> -<p class="t0">16 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">1 egg white</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Add -lemon rind and lemon juice to the very hot water. -Bring to a boil. Remove from heat. Add softened -gelatine and non-caloric sweetener; stir until thoroughly -dissolved. Chill to unbeaten egg white -consistency. Add unbeaten egg white; beat with a -rotary beater until fluffy. Place container in bowl -of ice or iced water. Beat until mixture begins to -hold its shape. Turn into one large mold (3-4 cup) -or 6 individual molds. Chill until firm.</p> -<h3 id="c39">EGG NOG CHIFFON PUDDING -<br /><i>4 Servings</i> -<br /><i>1 Serving Equals 1 Meat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">4 eggs, separated</p> -<p class="t0">¼ teaspoon salt</p> -<p class="t0">1¼ cups very hot water</p> -<p class="t0">10 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">1½ teaspoons imitation rum flavoring</p> -<p class="t0">½ teaspoon grated nutmeg</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. -Beat egg yolks, adding salt, until light and fluffy. -Add the very hot water to egg yolks gradually -and cook over simmering water, stirring constantly, -until mixture coats spoon. Remove from -heat. Stir in softened gelatine, non-caloric sweetener, -flavoring, and nutmeg until gelatine is -thoroughly dissolved. Chill to unbeaten egg white -consistency. Beat egg whites until stiff but not -dry. Fold into mixture carefully, blending well. -Pile into 4 sherbet glasses. Sprinkle lightly with -nutmeg and chill until firm.</p> -<div class="pb" id="Page_34">34</div> -<h3 id="c40">APPLESAUCE WHIP -<br /><i>6 Servings</i> -<br /><i>1 Serving Equals 1 Fruit Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">½ cup very hot water</p> -<p class="t0">2 tablespoons lemon juice</p> -<p class="t0">5 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">2 cups cold, unsweetened applesauce</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Stir -the softened gelatine into the very hot water until -thoroughly dissolved. Add lemon juice and non-caloric -sweetener. Blend in cold applesauce. Chill -thoroughly until thickened but not jellied. Whip -with rotary beater until light. Chill again. Heap -into serving dishes.</p> -<h3 id="c41">KNOX BUTTER SPREAD -<br /><i>64 Tablespoons or 192 Teaspoons</i> -<br /><i>1 Tablespoon Equals 1 Fat Choice</i> -<br /><i>3 Teaspoons Equal 1 Fat Choice</i></h3> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">2 cups skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">1 pound butter</p> -<p class="t0">Few drops yellow food coloring</p> -</div> -<p>Soften gelatine by stirring it into ½ cup cold skim -milk in top of double boiler. Place over hot water. -Stir to dissolve softened gelatine thoroughly. -Soften butter. Gradually whip dissolved gelatine -and remaining 1½ cups skim milk into butter with -rotary beater. Blend in a few drops of yellow food -coloring and additional salt, if desired. Pack into -2 one-pound butter cartons or in deep, oblong pan. -Cover. Chill until firm.</p> -<h3 id="c42">ORANGE CREAM</h3> -<div class="verse"> -<p class="t0"><i>6 Servings</i></p> -<p class="t0"><i>1 Serving Equals ½ Milk Choice</i></p> -</div> -<div class="verse"> -<p class="t0">1 envelope Knox Unflavored Gelatine</p> -<p class="t0">½ cup cold water</p> -<p class="t0">½ cup scalded skim milk<a class="fn" href="#fn_7">[7]</a></p> -<p class="t0">1 egg yolk, well beaten</p> -<p class="t0">1 tablespoon grated orange rind</p> -<p class="t0">⅔ cup orange juice</p> -<p class="t0">4 non-caloric sweetening tablets or equivalent<a class="fn" href="#fn_9">[9]</a></p> -<p class="t0">1 tablespoon lemon juice</p> -<p class="t0">1 egg white, beaten stiff but not dry</p> -<p class="t0">¼ cup chilled evaporated milk, whipped</p> -</div> -<p>Sprinkle gelatine on the cold water to soften. Stir -the softened gelatine into the scalded skim milk -until thoroughly dissolved. Slowly beat into egg -yolk. Add orange rind; cook over hot water, stirring -constantly, until mixture coats spoon. Remove -from heat. Add orange juice, non-caloric -sweetener and lemon juice. Chill to unbeaten egg -white consistency. Fold in beaten egg white and -whipped evaporated milk. Turn into one large -mold (3-4 cup) or 6 individual molds. Chill until firm.</p> -<h4>VARIATION:</h4> -<p class="revint">Use ¼ cup heavy cream, whipped, instead of ¼ -cup chilled evaporated milk, whipped.</p> -<p><i>1 Serving Equals ½ Milk Choice plus ½ Fat -Choice</i></p> -<div class="pb" id="Page_35">35</div> -<h2 id="c43"><span class="small"><span class="ss">Remember!</span></span></h2> -<div class="img"> -<img src="images/p18.jpg" alt="{uncaptioned}" width="604" height="799" /> -</div> -<p><span class="ss">The Protein Drink referred -to in this book is good for -<i><span class="u">you</span></i> and your entire family. -It is made with Knox -Gelatine ... pure, finest -quality gelatine that is <i><span class="u">all -protein</span></i>—no sugar ... -unlike factory-flavored jell -desserts, which are about -⅞ sugar and ⅛ gelatine.</span></p> -<p><span class="lr"><span class="smaller"><span class="ssn">LITHO IN U. S. A.</span></span></span></p> -<div class="pb" id="Page_36">36</div> -<p><span class="large ss">DOCTORS OFTEN RECOMMEND KNOX FOR OTHER SPECIAL DIETS SUCH AS</span> diabetic, peptic ulcer, convalescent, -low-salt and others. In every package of Knox -Gelatine there is a list of special diet booklets, -FREE for the asking.</p> -<div class="img" id="fig1"> -<img src="images/p19.jpg" alt="" width="230" height="601" /> -<p class="pcap"><span class="ss">KNOX, THE REAL GELATINE -<br />ALL PROTEIN—NO SUGAR</span></p> -</div> -<div class="pb" id="Page_37">37</div> -<h3 class="center">SO <span class="u">IMPORTANT</span> TO -<br />GETTING YOUR WEIGHT DOWN -<br />... AND KEEPING IT DOWN!</h3> -<div class="img" id="fig2"> -<img src="images/p20.jpg" alt="" width="346" height="599" /> -<p class="pcap"> -<span class="large ss">KNOX HIGH-PROTEIN GELATINE DRINK</span></p> -</div> -<div class="pb" id="Page_38">38</div> -<div class="verse"> -<p class="t0">★ <i>It’s a wonderfully filling, refreshing drink</i></p> -</div> -<div class="verse"> -<p class="t0">★ <i>It’ll curb your appetite, so you’ll be satisfied with less food</i></p> -</div> -<div class="verse"> -<p class="t0">★ <i>It’ll give you additional Protein ... a <span class="u">must</span> in reducing and weight-watching diets</i></p> -</div> -<div class="verse"> -<p class="t0">★ <span class="ss">SEE DIRECTIONS FOR MAKING KNOX DRINK—INSIDE FOLDER ... UNDER “BETWEEN-MEAL” SNACK LIST</span></p> -</div> -<div class="pb" id="Page_39">39</div> -<p><i>Follow it and see how easy it is -to lose those extra pounds</i> <a href="#cof">⇒</a></p> -<h2 id="c44"><span class="small"><span class="ss">FOOTNOTES</span></span></h2> -<div class="fnblock"><div class="fndef"><a class="fn" id="fn_1" href="#fr_1">[1]</a><i>See <a href="#cof">Choice of Foods Chart</a>.</i> -</div><div class="fndef"><a class="fn" id="fn_2" href="#fr_2">[2]</a><i>Calories indicate the amount of energy a certain amount of food will supply.</i> -</div><div class="fndef"><a class="fn" id="fn_3" href="#fr_3">[3]</a><i>If your physician wants you to lose faster than this he will -tell you how many total calories you should have each day.</i> -</div><div class="fndef"><a class="fn" id="fn_4" href="#fr_4">[4]</a><i>112 to 130 calories—varies with brand milk used.</i> -</div><div class="fndef"><a class="fn" id="fn_5" href="#fr_5">[5]</a><i>Courtesy, Metropolitan Life Insurance Co.</i> -</div><div class="fndef"><a class="fn" id="fn_6" href="#fr_6">[6]</a><i>Use 3 beef bouillon cubes plus 2½ cups water instead of beef stock, if desired.</i> -</div><div class="fndef"><a class="fn" id="fn_7" href="#fr_7">[7]</a><i>Use ½ cup non-fat dry milk solids reliquefied with 2 cups water for skim milk.</i> -</div><div class="fndef"><a class="fn" id="fn_8" href="#fr_8">[8]</a><i>Use 2 chicken bouillon cubes and 1¾ cups water instead of chicken stock, if desired.</i> -</div><div class="fndef"><a class="fn" id="fn_9" href="#fr_9">[9]</a><i>See <a href="#Page_16">page 16</a> for kinds and amount of sweeteners to use.</i> -</div><div class="fndef"><a class="fn" id="fn_10" href="#fr_10">[10]</a><i>Use 2 cups chicken stock instead of water plus bouillon cubes, if desired.</i> -</div><div class="fndef"><a class="fn" id="fn_11" href="#fr_11">[11]</a><i>Unsweetened or canned with a non-caloric sweetener.</i> -</div> -</div> -<h2 id="c45"><span class="small"><span class="ss larger" id="cof">KNOX</span></span> -<br /><span class="ss">CHOICE-OF-FOODS DAILY DIET LISTS<span class="small"><a class="fn" id="fr_a" href="#fn_a">[a]</a></span> for</span> -<br /><span class="red"> 1200 CALORIE DIETS </span> -<br /><span class="blue"> 1600 CALORIE DIETS </span> -<br /><span class="green"> 1800 CALORIE DIETS </span></h2> -<p><span class="ss">IMPORTANT!</span> To achieve your weight goal ... <i>your daily diet must include foods -from each of the lists shown ... in the exact amounts indicated for your particular calorie -pattern</i>. Your calorie pattern requirements are indicated in the same color in each list. -1200 calories (red), 1600 calories (blue), 1800 calories (green).</p> -<p>You may eat these foods any time of the day you wish ... however, it’s advisable -to divide them into 3 equal meals.</p> -<p><span class="ss">MEASURE CAREFULLY ... USE STANDARD MEASURING CUPS AND SPOONS</span></p> -<div class="fnblock"> -<div class="fndef"><a class="fn" id="fn_a" href="#fr_a">[a]</a><i>The Food Exchange Lists shown in this book are based on material included in “Meal -Planning with Exchange Lists” prepared by Committees of the American Diabetes Association, -Inc., and The American Dietetic Association in cooperation with the Chronic -Disease Program, Public Health Service, Department of Health, Education and Welfare.</i></div> -</div> -<h3 id="c46"><span class="ss">VEGETABLE LIST</span></h3> -<p>Each of the following food choices contains little -carbohydrate, protein or calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any number </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any number </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any number </span></p> -<p>In Raw Form, Size of Serving Unlimited; Cooked, -Size Serving ½ to 1 cup.</p> -<div class="verse"> -<p class="t0">Asparagus</p> -<p class="t0">Broccoli</p> -<p class="t0">Brussels sprouts</p> -<p class="t0">Cabbage</p> -<p class="t0">Cauliflower</p> -<p class="t0">Celery</p> -<p class="t0">Chicory</p> -<p class="t0">Cucumber</p> -<p class="t0">Escarole</p> -<p class="t0">Eggplant</p> -<p class="t0">Lettuce</p> -<p class="t0">Mushrooms</p> -<p class="t0">Okra</p> -<p class="t0">Pepper</p> -<p class="t0">Radishes</p> -<p class="t0">Greens:</p> -<p class="t0">Beet greens</p> -<p class="t0">Chard</p> -<p class="t0">Collards</p> -<p class="t0">Dandelion</p> -<p class="t0">Kale</p> -<p class="t0">Mustard</p> -<p class="t0">Spinach</p> -<p class="t0">Turnip greens</p> -<p class="t0">Sauerkraut</p> -<p class="t0">String beans</p> -<p class="t0">Summer squash</p> -<p class="t0">Tomatoes</p> -<p class="t0">Watercress</p> -</div> -<p><span class="ss"><span class="large">OR</span></span> You may choose from this vegetable list. Each -of the following foods contains 7 grams carbohydrate, -2 grams protein, 35 calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any 2 </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any 4 </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any 4 </span></p> -<p>One Serving Equals ½ cup.</p> -<div class="verse"> -<p class="t0">Beets</p> -<p class="t0">Carrots</p> -<p class="t0">Onions</p> -<p class="t0">Peas, green</p> -<p class="t0">Pumpkin</p> -<p class="t0">Rutabagas</p> -<p class="t0">Squash, winter</p> -<p class="t0">Turnips</p> -</div> -<h3 id="c47"><span class="ss">BREAD LIST</span></h3> -<p>Each of the following food choices contains 15 -grams carbohydrate, 2 grams protein, 70 calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any 3 </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any 4 </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any 3 </span></p> -<table class="center"> -<tr><td class="l"> </td><td class="c"><i>Amount to Use</i></td></tr> -<tr><td class="l">Bread </td><td class="l">1 slice</td></tr> -<tr><td class="l"><span class="hst">Biscuit,</span> roll (2″ diameter) </td><td class="l">1</td></tr> -<tr><td class="l"><span class="hst">Muffin</span> (2″ diameter) </td><td class="l">1</td></tr> -<tr><td class="l"><span class="hst">Cornbread</span> (1½″ cube) </td><td class="l">1</td></tr> -<tr><td class="l">Cereals, cooked </td><td class="l">½ cup</td></tr> -<tr><td class="l"><span class="hst">Dry,</span> flake and puff types </td><td class="l">¾ cup</td></tr> -<tr><td class="l">Rice, grits, cooked </td><td class="l">½ cup</td></tr> -<tr><td class="l">Spaghetti, noodles, cooked </td><td class="l">½ cup</td></tr> -<tr><td class="l">Macaroni, cooked </td><td class="l">½ cup</td></tr> -<tr><td class="l">Crackers, graham (2½″ sq.) </td><td class="l">2</td></tr> -<tr><td class="l"><span class="hst">Oysterettes</span> (½ cup) </td><td class="l">20</td></tr> -<tr><td class="l"><span class="hst">Saltines</span> (2″ sq.) </td><td class="l">5</td></tr> -<tr><td class="l"><span class="hst">Soda</span> (2½″ sq.) </td><td class="l">3</td></tr> -<tr><td class="l"><span class="hst">Round,</span> thin </td><td class="l">6</td></tr> -<tr><td class="l">Flour </td><td class="l">2½ tablespoons</td></tr> -<tr><td class="l">Vegetables</td></tr> -<tr><td class="l"><span class="hst">Beans and peas, dried, cooked (lima, navy, split peas, cowpea, etc.)</span> </td><td class="l">½ cup</td></tr> -<tr><td class="l"><span class="hst">Baked</span> beans, no pork </td><td class="l">¼ cup</td></tr> -<tr><td class="l"><span class="hst">Corn</span> </td><td class="l">⅓ cup</td></tr> -<tr><td class="l"><span class="hst">Popcorn</span> </td><td class="l">1 cup</td></tr> -<tr><td class="l"><span class="hst">Parsnips</span> </td><td class="l">⅔ cup</td></tr> -<tr><td class="l">Potatoes, white </td><td class="l">1 small</td></tr> -<tr><td class="l">Potatoes, white, mashed </td><td class="l">½ cup</td></tr> -<tr><td class="l">Potatoes, sweet, or yams </td><td class="l">¼ cup</td></tr> -<tr><td class="l">Sponge cake, plain (1½″ cube) </td><td class="l">1</td></tr> -<tr><td class="l">Ice cream (omit two fat choices) </td><td class="l">½ cup</td></tr> -</table> -<h3 id="c48"><span class="ss">MILK LIST</span></h3> -<p>Each of the following food choices contains 12 -grams carbohydrate, 8 grams protein, 10 grams fat -and 170 calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any 2 </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any 2 </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any 3 </span></p> -<table class="center"> -<tr><td class="l"> </td><td class="l"><i>Amount to Use</i></td></tr> -<tr><td class="l">Whole milk (plain or homogenized) </td><td class="l">1 cup</td></tr> -<tr><td class="l"><a class="fn" id="fr_12" href="#fn_12">[12]</a>Skim milk </td><td class="l">1 cup</td></tr> -<tr><td class="l">Evaporated milk </td><td class="l">½ cup</td></tr> -<tr><td class="l">Powdered whole milk </td><td class="l">¼ cup</td></tr> -<tr><td class="l"><a class="fn" href="#fn_12">[12]</a>Non-fat dry milk solids </td><td class="l">¼ cup</td></tr> -<tr><td class="l">Buttermilk (made from whole milk) </td><td class="l">1 cup</td></tr> -<tr><td class="l"><a class="fn" href="#fn_12">[12]</a>Buttermilk (made from skim milk) </td><td class="l">1 cup</td></tr> -</table> -<p>You can use the milk on your meal plan to drink -in coffee, on cereal, or with other foods.</p> -<h3 id="c49"><span class="ss">FAT LIST</span></h3> -<p>Each of the following food choices contains 5 grams -fat, 45 calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any 3 </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any 3 </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any 6 </span></p> -<table class="center"> -<tr><td class="l"> </td><td class="l"><i>Amount to Use</i></td></tr> -<tr><td class="l">Butter or margarine (1 small pat) </td><td class="l">1 teaspoon</td></tr> -<tr><td class="l">Bacon, crisp </td><td class="l">1 slice</td></tr> -<tr><td class="l">Cream, light </td><td class="l">2 tablespoons</td></tr> -<tr><td class="l">Cream, heavy </td><td class="l">1 tablespoon</td></tr> -<tr><td class="l">Cream cheese </td><td class="l">1 tablespoon</td></tr> -<tr><td class="l">Avocado (4″ diameter) </td><td class="l">⅛</td></tr> -<tr><td class="l">French dressing </td><td class="l">1 tablespoon</td></tr> -<tr><td class="l">Mayonnaise </td><td class="l">1 teaspoon</td></tr> -<tr><td class="l">Oil or cooking fat </td><td class="l">1 teaspoon</td></tr> -<tr><td class="l">Nuts </td><td class="l">6 small</td></tr> -<tr><td class="l">Olives </td><td class="l">5 small</td></tr> -</table> -<h3 id="c50"><span class="ss">FRUIT LIST</span></h3> -<p>Each of the following food choices contains 10 -grams carbohydrate and 40 calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any 5 </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any 5 </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any 5 </span></p> -<table class="center"> -<tr><td class="l"> </td><td class="l"><i>Amount to Use</i></td></tr> -<tr><td class="l">Apple (2″ diameter) </td><td class="l">1 small</td></tr> -<tr><td class="l">Applesauce </td><td class="l">½ cup</td></tr> -<tr><td class="l">Apricots, fresh </td><td class="l">2 medium</td></tr> -<tr><td class="l">Apricots, dried </td><td class="l">4 halves</td></tr> -<tr><td class="l">Banana </td><td class="l">½ small</td></tr> -<tr><td class="l">Blackberries </td><td class="l">1 cup</td></tr> -<tr><td class="l">Raspberries </td><td class="l">1 cup</td></tr> -<tr><td class="l">Strawberries </td><td class="l">1 cup</td></tr> -<tr><td class="l">Blueberries </td><td class="l">⅔ cup</td></tr> -<tr><td class="l">Cantaloupe (6″ diameter) </td><td class="l">¼</td></tr> -<tr><td class="l">Cherries </td><td class="l">10 large</td></tr> -<tr><td class="l">Dates </td><td class="l">2</td></tr> -<tr><td class="l">Figs, fresh </td><td class="l">2 large</td></tr> -<tr><td class="l">Figs, dried </td><td class="l">1 small</td></tr> -<tr><td class="l">Grapefruit </td><td class="l">½ small</td></tr> -<tr><td class="l">Grapefruit juice </td><td class="l">½ cup</td></tr> -<tr><td class="l">Grapes </td><td class="l">12</td></tr> -<tr><td class="l">Grape juice </td><td class="l">¼ cup</td></tr> -<tr><td class="l">Honeydew melon, medium </td><td class="l">⅛</td></tr> -<tr><td class="l">Mango </td><td class="l">½ small</td></tr> -<tr><td class="l">Orange </td><td class="l">1 small</td></tr> -<tr><td class="l">Orange juice </td><td class="l">½ cup</td></tr> -<tr><td class="l">Papaya </td><td class="l">⅓ medium</td></tr> -<tr><td class="l">Peach </td><td class="l">1 medium</td></tr> -<tr><td class="l">Pear </td><td class="l">1 small</td></tr> -<tr><td class="l">Pineapple </td><td class="l">½ cup</td></tr> -<tr><td class="l">Pineapple juice </td><td class="l">⅓ cup</td></tr> -<tr><td class="l">Plums </td><td class="l">2 medium</td></tr> -<tr><td class="l">Prunes, dried </td><td class="l">2 medium</td></tr> -<tr><td class="l">Raisins </td><td class="l">2 tablespoons</td></tr> -<tr><td class="l">Tangerine </td><td class="l">1 large</td></tr> -<tr><td class="l">Watermelon </td><td class="l">1 cup</td></tr> -</table> -<p>You may use your fruit fresh, dried, cooked, canned -or frozen as long as no sugar has been added.</p> -<h3 id="c51"><span class="ss">MEAT LIST</span></h3> -<p>Each of the following food choices contains 7 grams -protein, 5 grams fat, 75 calories.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Choice of any 4 </span> -<br /><span class="blue"> 1600 CALORIE DIET · Choice of any 6 </span> -<br /><span class="green"> 1800 CALORIE DIET · Choice of any 6 </span></p> -<table class="center"> -<tr><td class="l"> </td><td class="l"><i>Amount to Use</i></td></tr> -<tr><td class="l">Meat and Poultry (<i>medium fat</i>) 3-4 Oz. Average Serving (Beef, lamb, pork, liver, chicken, etc.) </td><td class="l">1 ounce<a class="fn" id="fr_13" href="#fn_13">[13]</a></td></tr> -<tr><td class="l">Cold cuts (4½″ x ⅛″) Salami, Minced Ham, Bologna, Liverwurst, Luncheon Loaf </td><td class="l">1 slice</td></tr> -<tr><td class="l">Frankfurter (8-9 per lb.) </td><td class="l">1</td></tr> -<tr><td class="l">Egg </td><td class="l">1</td></tr> -<tr><td class="l">Fish: haddock, flounder, bass, 3-4 Oz. Average Serving </td><td class="l">1 ounce<a class="fn" href="#fn_13">[13]</a></td></tr> -<tr><td class="l"><span class="hst">Serving</span></td></tr> -<tr><td class="l"><span class="hst">Salmon,</span> tuna, crab, lobster </td><td class="l">¼ cup</td></tr> -<tr><td class="l"><span class="hst">Shrimp,</span> clams, oysters, etc. </td><td class="l">5 small</td></tr> -<tr><td class="l"><span class="hst">Sardines</span> </td><td class="l">3 medium</td></tr> -<tr><td class="l">Cheese, Cheddar type </td><td class="l">1 ounce</td></tr> -<tr><td class="l"><span class="hst">Cottage</span> </td><td class="l">¼ cup</td></tr> -<tr><td class="l">Peanut butter </td><td class="l">2 tablespoons</td></tr> -</table> -<h3 id="c52"><span class="ss">“BETWEEN-MEAL” SNACK LIST</span></h3> -<p>Each of the following “Between-Meal” -snacks is made with Knox—the <i>real</i> unflavored -gelatine. There are only 28 calories -in each envelope of High-Protein Knox.</p> -<p class="center"><span class="red"> 1200 CALORIE DIET · Take Knox Drink 3 times daily </span> -<br /><span class="blue"> 1600 CALORIE DIET · Take Knox Drink 3 times daily </span> -<br /><span class="green"> 1800 CALORIE DIET · Take Knox Drink 3 times daily </span></p> -<p><span class="ss">Take the Knox High-Protein Drink ½ hour -before meals as a cold drink (<i>with Fruit Juices</i>).</span> -Empty 1 envelope Knox Gelatine in ¾ -glass of orange juice, other fruit juices or -water, not iced. Let liquid absorb the -gelatine. Then stir briskly. Drink quickly. -If it thickens, add more liquid, stir again.</p> -<p><span class="ss">OR</span></p> -<p><span class="ss">As a hot drink (with Bouillon).</span> Sprinkle 1 envelope -Knox Gelatine on ¼ cup cold water -to soften. Add 1 bouillon cube and ¾ cup -boiling water. Stir until gelatine and -bouillon cube are thoroughly dissolved. -¾ cup of any very hot broth may be used -in place of bouillon.</p> -<p><span class="ss">After you have reached your weight goal ... -take Knox “Booster” Drink (with milk) to -maintain weight and to supply additional protein. -1 (8 oz.) glass contains 15 grams protein, -130 calories.</span> In an 8 or 10 oz. dry glass, -thoroughly mix 1 envelope Knox Gelatine -with 3 to 6 tablespoons <i>instant</i> non-fat dry -milk (varies with brand). Fill with cold -water. Stir briskly until milk thoroughly -dissolves. Drink quickly.</p> -<h2 id="c53"><span class="small"><span class="ss">FOOTNOTES</span></span></h2> -<div class="fnblock"><div class="fndef"><a class="fn" id="fn_12" href="#fr_12">[12]</a><i>Skim milk products contain less fat. When used instead of whole milk add 2 fat choices to get the same food value.</i> -</div><div class="fndef"><a class="fn" id="fn_13" href="#fr_13">[13]</a><i>Equals 1 Meat Choice; 3 oz. serving uses 3 Meat List Choices.</i> -</div> -</div> -<hr class="dwide" /> -<p><i>For <span class="u">additional</span> copies of -this convenient reducing chart -to carry in your purse or pocket -write</i>:</p> -<p><span class="ss">CHAS. B. KNOX GELATINE CO., Johnstown, N. Y.</span></p> -<h2>Transcriber’s Notes</h2> -<ul> -<li>Silently corrected a few typos.</li> -<li>Retained publication information from the printed edition: this eBook is public-domain in the country of publication.</li> -<li>In the text versions only, text in italics is delimited by _underscores_.</li> -</ul> - - - - - - - -<pre> - - - - - -End of the Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous - -*** END OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - -***** This file should be named 63052-h.htm or 63052-h.zip ***** -This and all associated files of various formats will be found in: - http://www.gutenberg.org/6/3/0/5/63052/ - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - -Updated editions will replace the previous one--the old editions will -be renamed. - -Creating the works from print editions not protected by U.S. copyright -law means that no one owns a United States copyright in these works, -so the Foundation (and you!) can copy and distribute it in the United -States without permission and without paying copyright -royalties. 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a/old/63052-h/images/spine.jpg b/old/63052-h/images/spine.jpg Binary files differdeleted file mode 100644 index f4b3e09..0000000 --- a/old/63052-h/images/spine.jpg +++ /dev/null diff --git a/old/63052.txt b/old/63052.txt deleted file mode 100644 index f691297..0000000 --- a/old/63052.txt +++ /dev/null @@ -1,2288 +0,0 @@ -The Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous - -This eBook is for the use of anyone anywhere in the United States and -most other parts of the world at no cost and with almost no restrictions -whatsoever. You may copy it, give it away or re-use it under the terms -of the Project Gutenberg License included with this eBook or online at -www.gutenberg.org. If you are not located in the United States, you'll -have to check the laws of the country where you are located before using -this ebook. - - - -Title: Knox Eat and Reduce Plan - Including choice-of-foods Chart - -Author: Anonymous - -Release Date: August 27, 2020 [EBook #63052] - -Language: English - -Character set encoding: ASCII - -*** START OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** - - - - -Produced by Stephen Hutcheson, Lisa Corcoran and the Online -Distributed Proofreading Team at https://www.pgdp.net - - - - - - - - - - _NO DRUG ... NO HUNGER_ - - - - - KNOX - EAT AND REDUCE PLAN - _including_ - CHOICE-OF-FOODS CHART - - - K-S COPR. 1957 CHARLES E. KNOX GELATINE CO., INC. - - - - - Questions and answers regarding the NEW KNOX CHOICE-OF-FOODS diet: - - - [Illustration: {uncaptioned}] - -Q. IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL -OK? - - [Illustration: {uncaptioned}] - -A. _Indeed he will_ ... because the CHOICE-OF-FOODS DIET is based on -sound nutritional principles with which your doctor has had a great deal -of experience. For many years the medical profession has advised the use -of Food Exchange Lists[1] where proper diet is of the utmost importance -to the patient's very existence ... as in the case of the diabetic. -Naturally, this system of dieting must provide with unfailing accuracy, -the proper amounts of protein, minerals and vitamins essential to good -health at all times. - -Now, these carefully and scientifically developed Food Exchanges (or, as -we call them ... CHOICES) have been adjusted to a reducing diet, making -it one that can actually improve your health as well as control your -weight. - -Q. IF YOU HAVE TRIED OTHER WAYS OF REDUCING WITHOUT SUCCESS ... WHY WILL -THE CHOICE-OF-FOODS DIET SOLVE YOUR WEIGHT PROBLEM? - - [Illustration: {uncaptioned}] - -A. _Weight control normally involves just 2 factors_: - -the knowledge of a few simple rules of nutrition and your own will power -to carry them out. First of all, there's no mystery about why you've put -on weight. You've been eating more food than your body burns up ... so, -this extra food has turned to fat. You _will_ lose extra weight on this -safe, sound diet ... because you'll be eating fewer calories[2] than -needed and will force your body to use the stored fat. You'll find the -CHOICE-OF-FOODS DIET is _more_ than a way to get rid of excess weight -right now. It is a basic guide to good eating habits for anyone ... fat -or thin. It will teach you _what foods_ and how much of them to eat to -get slim and _stay_ slim. - -Q. IS THIS A MONOTONOUS "SAME FOODS EVERY DAY" DIET ... OR IS IT A -VARIED ONE YOU'LL FIND EASY TO STICK TO? - - [Illustration: {uncaptioned}] - -A. _The Knox Choice-of-Foods diet offers you a wide variety of good_, -normal _foods_ ... not extreme or faddish ones, from which to prepare -meals you and your family will enjoy. In fact, the only way your family -will know you're dieting will be when they see you take smaller -portions. A diet that allows you to eat such favorites as steak, baked -potatoes, seafood and delicious desserts is one you'll find easy to -follow ... even long after you've reached your weight goal. - -Q. DO YOU HAVE TO SPEND TIME COUNTING CALORIES AND WORRYING ABOUT -BALANCED MEALS? - - [Illustration: {uncaptioned}] - -A. _No, and this is one good reason why you'll find it so easy to stay -on the Knox Choice-of-Foods diet._ - -It does most of the work for you! As you look at the key to this -reducing plan--the CHOICE-OF-FOODS DIET LISTS (shown on pull-out chart -following page 18) you will quickly see that the foods you must eat -classify into 6 simple lists. _The foods in amounts indicated in each of -these lists are nutritional equals._ - -FOR EXAMPLE: - -Under the Meat List you will find seven foods ... each one having the -_same amount of protein, carbohydrate, fat and calories_-- - - Meat and poultry (Beef, lamb, pork, liver, chicken) - Cold Cuts (Salami, minced ham, Bologna, liverwurst, luncheon loaf) - Frankfurter - Egg - Fish (Haddock, flounder, bass, salmon, tuna, crab, lobster, shrimp, - clams, oysters, sardines) - Cheese (Cheddar type, cottage) - Peanut butter - -If yours is the 1200 daily calorie diet ... and calls for 4 of the foods -on the Meat List ... just select _any_ 4 of the foods you wish (in the -quantity indicated) without thinking about calories and you can't go -wrong. _The calories have already been counted for you when the list was -prepared._ - -Q. WHY DOES PROTEIN PLAY SUCH AN IMPORTANT ROLE IN THIS DIET? - -A. _Because this particular nutrient is a vital key to feeling, looking -and doing your best at all times._ The more science proves about -protein, the more we know of its importance in the daily diet. _Your -body can't store protein ... you must have a new supply of it every day -to build and renew body tissues._ You can readily see, then, why protein -is so necessary in reducing diets. Without it, body tissues waste away, -muscles sag and pep lags. - -Q. HOW SOON WILL YOU SEE RESULTS ON THIS REDUCING DIET? - - [Illustration: {uncaptioned}] - -A. _You will lose from one to three pounds[3] a week._ However, don't be -discouraged if you lose slowly at first or if you lose at an irregular -rate. Remember, you gained all these extra pounds over a period of time. -Give yourself time to lose them. - -Q. IF YOU GET HUNGRY ... ARE "BETWEEN-MEAL" SNACKS ALLOWED ON THIS DIET? - -A. _Yes! Because they not only make dieting more pleasant, they are -necessary!_ Nutritionally, a "between-meal" snack does two things: gives -dieters an "energy lift" needed at late morning and late afternoon. -Also, it dulls the appetite, making the dieter content with less food at -the next meal. Remember, however, these snacks must be kept within your -daily calorie pattern! - - - - - Choice-of-Foods diet allows you to have the famous Knox High-Protein - Gelatine Drink 3 times a day. - - - [Illustration: {uncaptioned}] - -(Yes, this is the same concentrated protein drink doctors have -recommended for years ... as a pleasant way to get more protein in the -daily diet of persons whose daily intake of this vital nutrient may be -inadequate.) In the reducing diet, the Knox Drink works 3 ways: - - 1. It's a wonderfully refreshing and filling "between-meal" treat - 2. It curbs your appetite, so you are satisfied with less food - 3. It supplies you with _additional protein, a must_ when you are - taking off excess weight. - - - - - Take the Knox High-Protein Drink 1/2 hour before meals - ... _IN EITHER OF THESE APPETIZING WAYS:_ - - -AS A COLD DRINK (WITH FRUIT JUICES) - - [Illustration: {uncaptioned}] - -Empty 1 envelope Knox Gelatine in 3/4 glass of orange juice, other fruit -juices or water, not iced. Let liquid absorb the gelatine. Then stir -briskly. Drink quickly. If it thickens, add more liquid, stir again. - -AS A HOT DRINK (WITH BOUILLON) - - [Illustration: {uncaptioned}] - -Sprinkle 1 envelope Knox Gelatine on 1/4 cup cold water to soften. Add 1 -bouillon cube and 3/4 cup boiling water. Stir until gelatine and bouillon -cube are thoroughly dissolved. 3/4 cup of any very hot broth may be used -in place of bouillon. - - -Also, you'll find you have a wide choice of delicious, filling Knox -soups, salads and desserts that have so few calories ... _you may have a -serving of any one of them a day and not worry about upsetting your -daily calorie pattern_. Look for these delicious treats in the recipe -section in back of book. - -Q. AFTER YOUR WEIGHT GOAL IS REACHED, HOW WILL YOU KEEP YOUR SLENDER, -NEW FIGURE? - -A. _The sensible eating habits you form while following the Knox -Choice-of-Foods diet and the Knox "Booster" Drink will help you do -this!_ You will find you've lost much of your desire for over-eating. -You've seen the dramatic change in your looks and your feelings. You're -more attractive, feel younger, healthier, happier. Now you want to stay -that way! - -With the loss of excess weight, you are now entitled to more calories. - However, always remember, _too many more calories_ will put extra -pounds right back on. - -Actually, _you can have about 1/2 as many more calories as your original -diet plan called for_. For instance, if you were on the 1200 calorie -Knox diet, about 1800 calories is right for you to maintain your new -weight. - -As you have already learned on page 8, Protein is the vital key to -feeling and looking your best at all times ... particularly when you are -reducing or _watching your weight_ as you are now doing. The Knox -High-Protein "Booster" Drink[4] made with milk will not only add about -15 grams of useful, body-building Protein to your daily diet, but will -also serve as a healthful curb to your appetite. - - [Illustration: {uncaptioned}] - -Take the Knox "Booster" Drink (with milk) 1/2 hour before lunch and -dinner. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox -Gelatine with 3-6 tablespoons _instant_ non-fat dry milk. (Varies with -brand.) Fill with cold water. Stir briskly until milk thoroughly -dissolves. Drink quickly. - -Q. HOW DO YOU GET STARTED ON THE KNOX CHOICE-OF-FOODS DIET? - - [Illustration: {uncaptioned}] - -A. FIRST, _find your desirable weight on the following chart_; SECOND, -_determine the proper number of calories you need to lose weight_. -HERE'S HOW: Let's say you are a woman 5{~PRIME~}3{~DOUBLE PRIME~} tall and have a medium frame; -according to the table you should weigh 128 lbs. Now multiplying this by -10 you will have the recommended daily calories you should have to lose -weight properly. - - 128 x 10 = 1280 calories - - [Illustration: {uncaptioned}] - - DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER[5] - HEIGHT (_with WEIGHT IN POUNDS (_as - shoes_) ordinarily dressed_) - Feet Inches Small Medium Large - Frame Frame Frame - - 5 2 116-125 124-133 131-142 - 5 3 119-128 127-136 133-144 - 5 4 122-132 130-140 137-149 - 5 5 126-136 134-144 141-153 - 5 6 129-139 137-147 145-157 - 5 7 133-143 141-151 149-162 - 5 8 136-147 145-156 153-166 - 5 9 140-151 149-160 157-170 - 5 10 144-155 153-164 161-175 - 5 11 148-159 157-168 165-180 - 6 0 152-164 161-173 169-185 - 6 1 157-169 167-178 174-190 - 6 2 163-175 171-184 179-196 - 6 3 168-180 176-189 184-202 - - [Illustration: {uncaptioned}] - - DESIRABLE WEIGHTS: WOMEN, AGES 25 AND - OVER[5] - HEIGHT (_with WEIGHT IN POUNDS (_as - shoes_) ordinarily dressed_) - Feet Inches Small Medium Large - Frame Frame Frame - - 5 0 105-113 112-120 119-129 - 5 1 107-115 114-122 121-131 - 5 2 110-118 117-125 124-135 - 5 3 113-121 120-128 127-138 - 5 4 116-125 124-132 131-142 - 5 5 119-128 127-135 133-145 - 5 6 123-132 130-140 138-150 - 5 7 126-136 134-144 142-154 - 5 8 129-139 137-147 145-158 - 5 9 133-143 141-151 149-162 - 5 10 136-147 145-155 152-166 - 5 11 139-150 148-158 155-169 - 6 0 141-153 151-163 160-174 - -THIRD, _record present weight, weight goal and body measurements on the -following chart ... every week record your progress_! - - -YOUR CHECK-UP CHART - - - - - Date At Beginning of Diet _____________________ - At End of Diet _____________________ - Your Desirable Weight _____________________ - Your Measurements Week - At Beginning - 1 2 3 4 5 6 - - Weight, (pounds) _____ _____ _____ _____ _____ _____ - Bust, (inches) _____ _____ _____ _____ _____ _____ - Waist, (inches) _____ _____ _____ _____ _____ _____ - Hips, (inches) _____ _____ _____ _____ _____ _____ - -FOURTH, _you're ready to start diet ... and begin planning your meals -from the Knox Choice-of-Foods diet lists on the pull-out chart following -page 18_. - -It's easy to do ... and to show you just _how easy_ it is we've done -this sample menu for one day based on the 1200 CALORIE PATTERN: - - BREAKFAST THIS AMOUNTS TO - - _Knox High-Protein Gelatin Drink_ - Made with 3/4 cup Orange Juice 11/2 Fruit List Choices - Soft Cooked Egg 1 Meat List Choice - Buttered Toast 1 Bread List Choice - 1 Fat List Choice - Milk 1 Milk List Choice - Tea or Coffee (no milk or sugar) Free Choice - - "BETWEEN-MEAL" SNACK - - 30 Minutes before lunch--Knox Drink made with 1 cup Bouillon (see - recipe page 10)--Free Choice (you do not have to count it in your - daily calorie pattern). - - LUNCH THIS AMOUNTS TO - - Vegetable Plate with Minted 1 Vegetable List Choice - Carrots - Spinach, seasoned with vinegar 1 Vegetable List Choice - Celery Hearts 1 Vegetable List Choice - Bread and Butter 1 Bread List Choice - 1 Fat List Choice - Orange Cream 1/2 Milk List Choice - Tea or Coffee Free Choice - - "BETWEEN-MEAL" SNACK - - Knox Drink made with 3/4 cup 11/2 Fruit List Choices - Grapefruit Juice - - DINNER - - Lean Ground Beef Pattie 3 Meat List Choices - Baked Potato with Lean Meat Juices 1 Bread List Choice - Buttered Beets 1 Vegetable List Choice - 1 Fat List Choice - Perfection Salad with Low-Calorie Free Choice (you do not have to - Salad Dressing count this in your calorie - pattern) - Banana 2 Fruit List Choices - with Milk 1/2 Milk List Choice - Tea or Coffee Free Choice - - - - - ALSO NOTE THESE SPECIAL MENU HELPS - - -1. When a recipe serving is listed as "Free Choice" it means that you -may eat 1 serving without having to count it in your daily diet pattern. - -2. Use the milk in your meal plan to drink, in coffee, on cereal, or -with other foods. - -3. Serve vegetables plain or with part of the meat or fat choice for -seasoning. You may wish to use together the vegetables, milk, and meat -choices in your meal plan. This way you can make soups, stews, or other -dishes in which you combine several foods. - -4. Measure all foods on the Bread List after they have been cooked. - -5. Eat the meat or fish prepared for the family as long as no fat or -flour has been added. Meat juices, with the fat removed, may be used -with your meat or vegetables for added flavor. - -It is important that you measure meat after it is cooked. Bones and -extra fat should not be counted in the total weight. Cut off extra fat -instead of eating it. - -6. When you are on a reducing regime, no matter whether on a 1200, 1600, -or 1800 calorie diet, use only the amount of fat permitted in that diet. -You may use it in any way you prefer--as a spread, for seasoning foods, -in dressing vegetables--but count the fat used in these ways as part of -your total allowance for the day. - -It is easier to diet when food looks so appealing that you don't miss -high-calorie foods or high-calorie extras. - - - - - SPECIAL RECIPE HELPS - - -_It may help you to have a list of some foods that are low in calories._ - - - LOW-CALORIE SWEETENERS - -Because each teaspoon of sugar gives 20 calories, you can cut them down -if you use a sweetener that will not supply any calories. - -Low-calorie sweeteners mean sweet taste without calories and without -sugar. The recipes in this booklet use saccharin (1/4 grain tablets), -Sucaryl (tablets or solution), and Sweeta (solution). - - 1 tablet saccharin Equaled in sweetness by 1 teaspoon - of sugar - or - 1 tablet Sucaryl - or - {~VULGAR FRACTION ONE EIGHTH~} tsp. Sucaryl solution - or - 2 drops Sweeta - -It is unwise to take more than a reasonable amount (equal to about 12 -tablets) as the total in the day's meals. - -Liquid non-caloric sweeteners may be added directly to the dissolved -gelatine mixture. - -Non-caloric sweetening tablets may be crushed and stirred into the -dissolved gelatine mixture, or they may be dissolved in small amount of -the liquid called for in a recipe, then added. - - - LOW-CALORIE FOODS - -A number of low-calorie canned or bottle fruits, fruit juices, and -beverages are now available in many markets. These foods add much -interest in low-calorie diets. - -Low-calorie foods used in recipes in this booklet include: - - Canned Fruits, unsweetened - Canned Fruits, non-caloric sweetened - Canned Fruit Juices, unsweetened - Canned Fruit Juices, non-caloric sweetened - Carbonated Beverages, non-caloric sweetened - -Skim milk is a low-caloric form of milk which helps with successful -weight loss by keeping calories low while food value remains high. Fluid -skim milk or non-fat dry milk solids can be used. - -Non-fat dry milk solids plus water make skim milk. Follow directions on -the package for correct proportions. To reliquefy--measure dry milk into -glass; add 1 cup water and stir. Chill. - - - STEPS TO SUCCESS WITH KNOX GELATINE RECIPES - -To insure satisfactory jelling, the number of grains of Knox Unflavored -Gelatine in each envelope is measured scientifically. Tablespoons vary -in size. An "envelope" of gelatine is always an accurate measure. - -To soften gelatine in all cold liquids except milk, sprinkle gelatine -into 1/2 cup of the cold liquid. Let stand to soften. - -To soften gelatine in 1/2 cup of cold milk, stir the gelatine into the -milk. - -To dissolve softened gelatine, stir into hot liquid required in the -recipe, or place over hot water and stir until dissolved. - -One envelope of gelatine will gel up to 2 cups of liquid. - -When solids are added to 2 cups of a gelatine-liquid mixture, up to 2 -cups may be added. - - - MORE GEL-COOKERY HELPS - -Fresh pineapple and frozen must be cooked before adding it to a gelatine -mixture to insure jelling; canned pineapple can be used as it comes from -the can. - -When adding solid ingredients, the gelatine mixture is first chilled to -the consistency of cold unbeaten egg white from fresh eggs. This -prevents the solids from rising to the top or sinking to the bottom of -the mold. - -To chill the gelatine mixture quickly to the consistency of unbeaten egg -white, half fill the lower part of a double boiler with ice and water. -Set upper part of double boiler containing the gelatine-liquid mixture -over the ice. Stir frequently until it is a smooth, evenly chilled, -unbeaten egg white consistency. As an alternative, two bowls may be used -instead of the double boiler. - -When low-calorie sweeteners are used in the recipe, beat the egg whites -stiff but not dry, then fold them in as directed. - -If sugar is used in the recipe when beaten egg whites are added to the -gelatine, beat a part of it into the egg whites as in meringues. - - - HOW TO MOLD AND UNMOLD KNOX GELATINE DISHES - -Jellied foods--soups, main dishes, salads, or desserts--can be molded in -square, round, or loaf pans, muffin tins, washed tins from canned foods, -bowls, cups, glasses, or paper drinking cups. For easy serving, a -gelatine mixture may be chilled in serving dishes that will go directly -to the table, or it may be spooned from bowls into serving dishes. - -To unmold, dip the mold in warm or hot water to the depth of the -gelatine--metal molds in warm water, glass molds in hot water. Loosen -edge with the tip of a paring knife. Place the serving dish on top of -the mold, the two tightly together, and turn upside down. Shake, holding -the serving dish tightly to the mold. Carefully lift off the mold. -Gelatine may be unmolded at serving time, or even as long as an hour or -so before mealtime if the service plate or platter is put back in the -refrigerator. - - - - - _Here's the_ KEY _to the Reducing Plan_ - THE KNOX CHOICE-OF-FOODS DIET LIST CHART - - - [Illustration: {uncaptioned}] - - - - - KNOX Gel-Cookery is GOOD EATING that's good for you! - - - [Illustration: {uncaptioned}] - -_On the following pages you'll see tested low-calorie recipes that make -reducing (AND WEIGHT-WATCHING AFTER REDUCING) a pleasure!_ - - -JELLIED TOMATO BROTH -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 11/2 cups cold water - 11/2 cups tomato juice - 1/2 teaspoon salt - 2 teaspoons whole mixed spices - -Sprinkle gelatine on 1/2 cup cold water to soften. Combine the remaining -water, tomato juice, salt, and spices. Bring to a full boil. Strain to -remove spices. (It is helpful to place whole spices in a tea ball, so -that they can be removed without straining the broth.) Stir in softened -gelatine until thoroughly dissolved. Serve hot, or chilled to soft jelly -consistency. - - - VARIATION: - -Use 11/2 cups canned tomatoes instead of tomato juice. Strain before - adding softened gelatine. - -_1 Serving Equals Free Choice_ - - -JELLIED BEEF BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 3 cups water - 3 beef bouillon cubes - 2 tablespoons strained lemon juice - -Sprinkle gelatine on 1/2 cup cold water to soften. Simmer bouillon cubes -in the remaining water until dissolved. Add softened gelatine and stir -until dissolved. Stir in lemon juice. Serve hot, or chilled to soft -jelly consistency. - - -JELLIED TOMATO BEEF BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 2 tablespoons minced onion - 13/4 cups fat-free, brown meat stock - 1 cup tomatoes - 1 tablespoon chopped parsley - dash powdered cloves - 1/2 teaspoon salt - -Sprinkle gelatine on the cold water to soften. Simmer onion in meat -stock with tomatoes, parsley, cloves, and salt until tender. Strain. Add -softened gelatine and stir until thoroughly dissolved. Measure, and if -necessary, add very hot water to make 3 cups. Serve hot, or chilled to -soft jelly consistency. - - - VARIATIONS: - -Use 2 beef bouillon cubes and 13/4 cups water instead of meat stock, if - desired. - -_1 Serving Equals Free Choice_ - -Use 1 cup tomato juice instead of tomatoes. - -_1 Serving Equals Free Choice_ - -Use 2 beef bouillon cubes and 13/4 cups water instead of meat stock, and - use 1 cup tomato juice instead of tomatoes. - -_1 Serving Equals Free Choice_ - -JELLIED CONSOMME ... Use reconstituted canned consomme or clarified - beef, veal, or chicken stock instead of water, bouillon cubes, and - lemon juice. - -_1 Serving Equals Free Choice_ - -JELLIED CHICKEN BOUILLON ... Use chicken bouillon cubes instead of beef - bouillon cubes. Season with 1/2 teaspoon salt, 1/4 teaspoon each - pepper and mace instead of lemon juice. - -_1 Serving Equals Free Choice_ - -JELLIED CHICKEN BROTH ... Use 3 cups clarified chicken broth instead of - bouillon cubes and water. Season same as Jellied Chicken Bouillon. - -_1 Serving Equals Free Choice_ - - -JELLIED TOMATO CHICKEN BOUILLON -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups chicken broth - 1 cup strained tomatoes or tomato juice - 1/2 teaspoon salt - -Sprinkle gelatine on 1/2 cup cold broth to soften. Heat the remaining -broth, tomato juice, and salt until very hot. Add softened gelatine and -stir until thoroughly dissolved. Serve piping hot, or chilled to soft -jelly consistency. - - - VARIATIONS: - -Use 2 chicken bouillon cubes plus 2 cups water instead of chicken broth. - -_1 Serving Equals Free Choice_ - -Use 2 chicken bouillon cubes plus 3 cups tomato juice instead of chicken - broth and 1 cup tomatoes. - -_1 Serving Equals 1/2 Vegetable Choice_ - - -JELLIED MADRILENE -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 21/2 cups clear beef stock[6] - 1 medium tomato, fresh or canned - 11/2 tablespoons tomato paste - 2 tablespoons tarragon vinegar - 1/2 bay leaf - 3 peppercorns - 1/2 teaspoon salt - 1 crushed egg shell - -Sprinkle gelatine on 1/2 cup cold beef stock to soften. Combine the -remaining stock, tomato, tomato paste, vinegar, spices, salt, and egg -shell. Heat to boiling, stirring constantly, over low heat. Remove from -heat. Add softened gelatine and stir until thoroughly dissolved. Let -stand 10 minutes. Strain through fine sieve covered with a damp cloth. -Serve hot, or chilled to soft jelly consistency. - - -BASIC MAIN COURSE SALAD MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/4 cups very hot water - 4 tablespoons vinegar - 1/2 teaspoon salt - 1/2 cup diced celery - 2 tablespoons diced green pepper - 2 tablespoons finely diced onion - 11/4 cups flaked, cooked lean fish - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add the -vinegar and salt. Chill to unbeaten egg white consistency. Fold in -vegetables and fish carefully. Turn into one large mold (3-4 cup) or 6 -small molds. Chill until firm. - - - VARIATIONS: - -Use 11/4 cups flaked salmon. - -_1 Serving Equals 1 Meat Choice_ - -Use 11/4 cups finely flaked crab meat plus 1 tablespoon mayonnaise. Mix - together before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 3 hard-cooked eggs, chopped, plus 11/4 cups flaked crab meat and 1 - tablespoon mayonnaise. Mix together before folding into gelatine. - -_1 Serving Equals 11/2 Meat Choices_ - -Use 1 cup flaked lobster plus 1/2 tablespoon mayonnaise. Mix together - before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 11/4 cups whole shrimp plus 1 tablespoon mayonnaise. Mix together - before folding into gelatine. - -_1 Serving Equals 1 Meat Choice_ - -Use 11/4 cups flaked tuna fish. Reduce vinegar to 2 tablespoons and salt - to 1/4 teaspoon. - -_1 Serving Equals 11/2 Meat Choices_ - - -CRAB MEAT SOUFFLE MOLD -_6 Servings_ -_1 Serving Equals 11/2 Meat Choices plus 1/2 Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold skim milk[7] - 11/2 cups very hot skim milk[7] - 2 egg yolks - 1 teaspoon salt - 1/4 teaspoon paprika - 2 tablespoons lemon juice - 1 teaspoon prepared mustard - 11/2 cups cooked, flaked crab meat - -Stir gelatine into the cold skim milk to soften. Add the softened -gelatine to the very hot skim milk and stir until thoroughly dissolved. -Combine egg yolks, salt, and paprika; slowly add the hot mixture. Cook -over hot, not boiling, water until mixture thickens, stirring -constantly. Cool 10 minutes. Stir in lemon juice, mustard, and crab -meat. Turn into one large mold (3-4 cup). Chill until firm. - - - VARIATION: - -Use 11/2 cups tuna or other fish instead of crab meat. - -_1 Serving Equals 2 Meat Choices plus 1/2 Milk Choice_ - - -SALMON IN TOMATO ASPIC -_6 Servings_ -_1 Serving Equals 11/2 Meat Choices_ - - 1 envelope Knox Unflavored Gelatine - 1 cup water - 3/4 cup tomato juice - 2 tablespoons vinegar - 1/2 teaspoon salt - 1/2 teaspoon whole mixed spices - 11/2 cups flaked canned salmon - 1/4 cup chopped celery - 1/4 cup chopped green pepper - -Sprinkle gelatine on 1/2 cup cold water to soften. Combine the remaining -water, tomato juice, vinegar, salt, and spices. Bring to a full boil. -Remove spices. (It is helpful to place whole spices in a tea ball, so -that they can be removed without straining the broth.) Stir in softened -gelatine until thoroughly dissolved. Chill to unbeaten egg white -consistency. Blend in salmon, celery, and green pepper. Turn into one -large mold (3 cup) or 6 individual molds. Chill until firm. - - - VARIATIONS: - -Use 11/2 cups flaked tuna fish instead of salmon. - -_1 Serving Equals 2 Meat Choices_ - -Use 11/2 cups flaked cooked white meat fish (haddock) instead of salmon. - -_1 Serving Equals 1 Meat Choice_ - -Use 11/2 cups flaked cooked fatty fish (halibut) instead of salmon. - -_1 Serving Equals 11/2 Meat Choices_ - - -CHICKEN PINEAPPLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 13/4 cups chicken stock[8] - 1 teaspoon salt - 2 tablespoons lemon juice - 1 non-caloric sweetening tablet or equivalent[9] - 1/2 cup canned unsweetened pineapple, diced - 11/4 cups cooked, diced chicken - -Sprinkle gelatine on 1/2 cup cold chicken stock to soften. Heat the -remaining chicken stock with salt until boiling. Remove from heat. Stir -in softened gelatine until thoroughly dissolved. Add lemon juice and -non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in -pineapple and chicken. Turn into a small loaf pan or one large mold (4 -cup). Chill until firm. - - - VARIATION: - -Use canned chicken broth or consomme instead of chicken bouillon cubes - and water. - -_1 Serving Equals 1/2 Vegetable Choice_ - - [Illustration: {uncaptioned}] - - -VEGETABLES MOLDED IN CHICKEN ASPIC -_6 Servings_ -_1 Serving Equals 1/2 Vegetable Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water - 2 chicken bouillon cubes - 1/2 teaspoon salt - 1/2 cup cooked, drained peas - 1/2 cup cooked, drained, diced carrots - 1/2 cup diced celery - 1/4 cup diced green pepper - -Sprinkle gelatine on 1/2 cup cold water to soften. Heat the remaining -water with bouillon cubes until dissolved. Add salt and softened -gelatine and stir until thoroughly dissolved. Chill to unbeaten egg -white consistency. Stir in vegetables. Turn into one large mold (3-4 -cup) or 6 individual molds. Chill until firm. - - - VARIATION: - -Use canned chicken broth or consomme instead of chicken bouillon cubes - and water. - -_1 Serving Equals 1/2 Vegetable Choice_ - - -JELLIED CHICKEN MOUSSE -_8 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 1 cup very hot chicken stock - 1/4 teaspoon onion salt - {~VULGAR FRACTION TWO THIRDS~} cup chilled evaporated milk, whipped - 1 tablespoon lemon juice - 11/2 cups cooked diced chicken - -Sprinkle gelatine on the cold water to soften. Dissolve the softened -gelatine in very hot chicken stock to which onion salt has been added. -Cool to unbeaten egg white consistency. Beat with rotary beater until -fluffy. Fold in whipped evaporated milk and lemon juice. Blend in -chicken. Turn into one large mold (6 cup). Chill until firm. - - - VARIATION: - -Use 11/2 cups cooked diced turkey instead of chicken. - -_1 Serving Equals 1 Meat Choice_ - - -CHICKEN VEGETABLE MOLD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water[10] - 2 chicken bouillon cubes - 1 cup cooked diced chicken - 1/2 cup cooked or canned peas, well drained - 1/2 cup diced celery - 2 tablespoons diced pimiento - 1 tablespoon finely chopped parsley - -Sprinkle gelatine on 1/2 cup cold water to soften. Heat the remaining -water with bouillon cubes until cubes are completely dissolved. Remove -from heat. Stir in softened gelatine until thoroughly dissolved. Chill -to unbeaten egg white consistency. Fold in chicken and vegetables. Turn -into one large mold (4 cup). Chill until firm. - - - VARIATION: - -Pour a thin layer of gelatine and chicken stock mixture in a loaf pan - and chill until almost firm. Meanwhile, chill remaining gelatine - mixture to unbeaten egg white consistency. When the gelatine layer - is almost firm, arrange 6 slices of chicken on it; add a little - more of the gelatine mixture; chill again. Fold vegetables into - remaining chilled mixture and carefully place on the jellied - chicken slices. Chill again until mold is firm. - -_1 Serving Equals 1 Meat Choice_ - - [Illustration: {uncaptioned}] - - -JELLIED MEAT SALAD -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 2 bouillon cubes - 11/4 cups water - 11/2 tablespoons lemon juice - 1 teaspoon grated onion - 1 cup finely diced cooked meat - 1/2 cup diced celery - 1/2 cup cooked or canned peas, well drained - -Sprinkle gelatine on the cold water to soften. Combine bouillon cubes -with the remaining water, lemon juice, and onion, and heat until -bouillon cubes are completely dissolved. Add softened gelatine, and stir -until thoroughly dissolved. Chill to unbeaten egg white consistency. -Fold in meat, celery, and peas. Turn into a 4-cup loaf pan. Chill until -firm. Cut into slices and serve on crisp lettuce. - - -COTTAGE CHEESE IN TOMATO ASPIC -_6 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/2 cups very hot tomato juice - 2 bouillon cubes - 1 cup cottage cheese - 1 tablespoon grated onion - 2 drops Worcestershire sauce - {~VULGAR FRACTION ONE EIGHTH~} teaspoon pepper - -Sprinkle gelatine on the cold water to soften. Heat tomato juice and -bouillon cubes until cubes are completely dissolved. Remove from heat. -Add softened gelatine and stir until thoroughly dissolved. Chill to -unbeaten egg white consistency. Blend in cottage cheese, onion, and -seasonings. Turn into one large mold (3-4 cup) or 6 individual molds. -Chill until firm. - - -BASIC GELATINE SALAD -_6 Servings_ -_1 Serving Equals 1/2 Vegetable Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/4 cups very hot water - 1/4 teaspoon salt - 1/4 cup vinegar or lemon juice - 4 to 6 non-caloric sweetening tablets or equivalent[9] - 1 cup shredded carrots - 1/2 cup cooked or canned peas, well drained - -Sprinkle gelatine on the cold water to soften. Add softened gelatine to -the very hot water and stir until thoroughly dissolved. Add the salt, -vinegar, and non-caloric sweetener. Stir until thoroughly mixed. Chill -to unbeaten egg white consistency. Fold in vegetables. Turn into one -large mold (3-4 cup) or 6 individual molds. Chill until firm. - - - VARIATIONS: - -Use 11/4 cups very hot consomme instead of very hot water. - -_1 Serving Equals 1/2 Vegetable Choice_ - -Use 11/4 cups very hot consomme instead of very hot water. Add 1 cup diced - cooked meat instead of carrots. Decrease non-caloric sweetener to - 1 tablet or equivalent. - -_1 Serving Equals 1 Meat Choice plus 1/2 Vegetable Choice_ - -Use 11/2 cups very hot fruit juice instead of very hot water. Add fruit - such as 1 cup orange sections, 1/2 cup grapefruit sections, and 1/2 - cup pineapple cubes instead of vegetables. - -_1 Serving Equals 11/2 Fruit Choice_ - -Use 1 cup shredded cabbage, 1/2 cup cooked carrots, and 1/2 cup cooked or - canned peas as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals 1/2 Vegetable Choice_ - -Use 1 cup diced apple and 1 cup drained grapefruit sections as solids. - Use lemon juice instead of vinegar. - -_1 Serving Equals 1/2 Fruit Choice_ - -Use 1 cup diced cooked beets and 1 cup shredded raw spinach as solids. - Use vinegar instead of lemon juice. - -_1 Serving Equals 1/2 Vegetable Choice_ - -Use 11/2 cups drained grapefruit sections and 1/4 cup coarsely chopped - nutmeats as solids. Use lemon juice instead of vinegar. - -_1 Serving Equals 1/2 Fruit Choice plus 1/2 Fat Choice_ - -Use 11/4 cups diced apple, 1/2 cup diced celery, and 1/4 cup coarsely chopped - nutmeats as solids. Use lemon juice instead of vinegar. - -_1 Serving Equals 1/2 Fruit Choice plus 1/2 Fat Choice_ - -Use 11/2 cups diced cucumber, 1/2 cup diced celery, and 1 tablespoon grated - onion as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals Free Choice_ - -Use 1 cup peas, 1 scant cup diced cooked carrots, and 1 tablespoon diced - pimiento as solids. Use vinegar instead of lemon juice. - -_1 Serving Equals 1/2 Vegetable Choice_ - -Use 1 cup peas, 1/2 cup diced celery, and 1/2 cup diced green pepper as - solids. Use vinegar instead of lemon juice. - -_1 Serving Equals 1/2 Vegetable Choice_ - - -QUICK BASIC ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups water - 2 bouillon cubes - 2 tablespoons lemon juice - Seasonings such as salt, pepper, parsley, thyme, savory, cloves, or - bay leaf, as desired - -Sprinkle gelatine on 1/2 cup cold water to soften. Boil remaining water -with bouillon cubes and seasonings until bouillon cubes are completely -dissolved. Strain. Add lemon juice and enough hot water to make 11/2 cups -of liquid. Stir in softened gelatine until thoroughly dissolved. Pour -into flat pan, one large mold (2 cup), or 4 individual molds. This aspic -may be used as a garnish or as a base for jelling meat, fish, or -vegetables. - - - VARIATIONS: - -Use canned bouillon or consomme instead of water and bouillon cubes. - Season to taste. - -_1 Serving Equals Free Choice_ - -Use beef bouillon cubes and add as solids--1 cup diced leftover meat, 1/2 - cup diced celery, and 2 tablespoons chopped green pepper. Pour - into one large mold (3-4 cup). - -_Makes 6 servings_ - -_1 Serving Equals 1 Meat Choice_ - -Use chicken bouillon cubes and add as solids--1 cup diced cooked chicken - and 1/2 cup diced celery. Pour into one large mold (3-4 cup). - - [Illustration: {uncaptioned}] - - -SAVORY TOMATO ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 2 bouillon cubes - 11/2 cups tomato juice - 1 tablespoon grated onion - 2 drops Kitchen Bouquet - 1/4 teaspoon Worcestershire sauce - {~VULGAR FRACTION ONE EIGHTH~} teaspoon pepper - -Sprinkle gelatine on the cold water to soften. Heat bouillon cubes in -tomato juice until completely dissolved. Remove from heat. Stir in -softened gelatine until thoroughly dissolved. Add seasonings. Pour into -one large mold (2-3 cup) or 4 individual molds. Chill until firm. - - - VARIATION: - -Pour into a flat pan to 1/2 inch depth. Chill until firm. Cut into fancy - shapes to use as a garnish for cold meats. Will make approximately - 16 such servings. - -_1 Serving Equals Free Choice_ - - -QUICK TOMATO JUICE ASPIC -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups tomato juice - 1 tablespoon lemon juice - 1/2 teaspoon salt - {~VULGAR FRACTION ONE EIGHTH~} teaspoon pepper - -Sprinkle gelatine on 1/2 cup cold tomato juice to soften. Heat remaining -tomato juice until very hot. Remove from heat. Add softened gelatine, -lemon juice, and seasonings. Stir until thoroughly dissolved. Pour into -one large mold (2 cup) or 4 individual molds. Chill until firm. - - - VARIATION: - -Use above recipe, but before molding, chill to unbeaten egg white - consistency. Stir in 2 cups crisp shredded cabbage. Turn into one - large mold (3-4 cup) and chill until firm. - -_Makes 6 servings_ - -_1 Serving Equals Free Choice_ - - -ORIGINAL PERFECTION SALAD MOLD -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/4 cups very hot water - 1/4 cup vinegar - 1 tablespoon lemon juice - 6 non-caloric sweetening tablets or equivalent[9] - 3/4 cup finely shredded cabbage - 1/2 teaspoon salt - 1 cup diced celery - 1 pimiento, chopped - -Sprinkle gelatine on the cold water to soften. Dissolve the softened -gelatine thoroughly in the very hot water. Add vinegar, lemon juice, and -non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in -remaining ingredients and turn into one large mold (3-4 cup) or 6 -individual molds. Chill until firm. - - -SAVORY QUICK SALAD DRESSING -_20 Servings--1 tablespoon each_ -_1 Serving Equals Free Choice_ - - 1/4 cup lemon juice - 1 cup undiluted evaporated milk - 1/2 teaspoon salt - -Combine lemon juice, evaporated milk, and salt in screw-top jar. Shake -well to blend. - - [Illustration: {uncaptioned}] - - -CARROT-ORANGE JELLIED SALAD -_6 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold orange juice - 1 cup very hot water - 1/4 teaspoon salt - 3 tablespoons lemon juice or vinegar - 9 non-caloric sweetening tablets or equivalent[9] - 1/2 cup shredded raw carrot - 1/4 cup well drained, canned, crushed pineapple[11] - 1/2 cup well drained, cubed orange sections - -Sprinkle gelatine on cold orange juice to soften. Combine very hot -water, salt, lemon juice or vinegar, and non-caloric sweetener. Add the -softened gelatine and stir until thoroughly dissolved. Chill to unbeaten -egg white consistency. Fold in carrots, pineapple, and orange. Turn into -one large mold (3 cup) or 6 individual molds. Chill and serve. - - -LOW-CALORIE COOKED SALAD DRESSING -_44 Servings--1 tablespoon each_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 2 teaspoons dry mustard - 2 teaspoons salt - 1/4 teaspoon paprika - 1{~VULGAR FRACTION ONE THIRD~} cups boiling water - 2 tablespoons butter or fortified margarine - 2 eggs, well beaten - 4 non-caloric sweetening tablets or equivalent[9] - 1/2 cup vinegar - -Sprinkle gelatine on the cold water to soften in top of double boiler. -Mix together mustard, salt, and paprika and gradually add the boiling -water. Add this hot mixture and butter or margarine to softened -gelatine. Stir until softened gelatine is thoroughly dissolved and -butter or margarine is melted. Add gradually to the beaten eggs and -return to top of double boiler. Cook over hot, but not boiling, water, -until the mixture begins to thicken, stirring constantly. Remove from -heat. Add non-caloric sweetener and very slowly stir in vinegar. Chill -until slightly thickened. Beat with rotary beater until well blended. -Store, covered, in refrigerator. To serve, beat lightly with a fork. - - -BASIC "GEL" FOR NON-CALORIC CARBONATED BEVERAGES -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/2 cups non-caloric carbonated beverage - -Sprinkle gelatine on the cold water in top of double boiler. Stir over -hot water until gelatine is thoroughly dissolved. Remove from heat. Add -beverage and blend. Turn into one large mold (2 cup) or 4 individual -molds. Chill until firm. - - -SPANISH CREAM -_8 Servings_ -_1 Serving Equals 1/2 Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold skim milk[7] - 11/2 cups very hot skim milk[7] - {~VULGAR FRACTION ONE EIGHTH~} teaspoon salt - 2 egg yolks, beaten - 1 teaspoon vanilla extract - 8 non-caloric sweetening tablets or equivalent[9] - 2 egg whites, stiffly beaten - -Soften gelatine by stirring it into the cold skim milk in top of double -boiler. Add the very hot skim milk and salt. Place over boiling water; -stir until softened gelatine is thoroughly dissolved. Pour slowly into -egg yolks, stirring constantly. Return to top of double boiler; cook -over hot, but not boiling, water, stirring constantly, until mixture -coats a spoon. Remove from heat. Add vanilla and non-caloric sweetener. -Stir to dissolve completely. Chill until slightly thicker than unbeaten -egg white consistency. Fold into beaten egg whites. Turn into one large -mold (4 cup) or 8 individual molds. Chill until firm. - - -CHERRY SPONGE -_4 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 1 one-pound can water packed sour pitted cherries - 1 tablespoon lemon juice - 8 non-caloric sweetening tablets or equivalent[9] - 1 egg white, stiffly beaten - -Sprinkle gelatine on the cold water to soften. Empty cherries into a -saucepan and boil for 5 minutes. Turn into bowl and beat with rotary -beater until broken up in fine pieces. Measure and if necessary, add -very hot water to make 11/4 cups. Add softened gelatine, lemon juice, and -non-caloric sweetener; stir until softened gelatine is thoroughly -dissolved. Chill to unbeaten egg white consistency. Whip with rotary -beater until fluffy. Fold in beaten egg white until smooth. Turn into -one large mold (2 cup) or 4 individual molds. Chill. - - -CUCUMBER-GRAPEFRUIT SALAD MOLD -_6 Servings_ -_1 Serving Equals 1/2 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/2 cups very hot water - 1/4 teaspoon salt - 1 tablespoon vinegar - 3 non-caloric sweetening tablets or equivalent[9] - 1 cup diced, drained grapefruit sections - 1 cup diced, drained cucumber - -Sprinkle gelatine on the cold water to soften. Stir softened gelatine -into the very hot water with salt until it is thoroughly dissolved. Add -vinegar and non-caloric sweetener. Chill to unbeaten egg white -consistency. Fold in grapefruit and cucumber. Pour into one large mold -(3-4 cup) or 6 individual molds. Chill until firm. - - -LEMON GELATINE -_4 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 11/4 cups very hot water - 1/4 cup lemon juice - 6 non-caloric sweetening tablets or equivalent[9] - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Pour into one large mold (2-3 cup) or 4 -individual molds. Chill until firm. - - -APRICOT SPONGE - - _6 Servings_ - _1 Serving Equals 1/2 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 1/2 cup sieved apricot pulp - 1 tablespoon grated lemon rind - 1 tablespoon lemon juice - 4 non-caloric sweetening tablets or equivalent[9] - 3 egg whites, stiffly beaten but not dry - -Sprinkle gelatine on the cold water to soften in top of double boiler. -Dissolve softened gelatine thoroughly over hot water. Stir in apricot -pulp, lemon rind, lemon juice, and non-caloric sweetener. Chill until -thickened but not firmly set. Whip with rotary beater until fluffy. Fold -in beaten egg whites. Turn into one large mold (3-4 cup) or 6 individual -molds. Chill until firm. - - - VARIATION: - -Use 1/2 cup sieved prune pulp instead of apricot pulp. - -_1 Serving Equals 1/2 Meat Choice plus 1/2 Fruit Choice_ - - -JELLIED BLANC MANGE - - [Illustration: {uncaptioned}] - - _4 Servings_ - _1 Serving Equals 1/2 Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold skim milk[7] - 11/2 cups very hot skim milk[7] - 1/4 teaspoon salt - 1/2 teaspoon vanilla extract - 8 non-caloric sweetening tablets or equivalent[9] - Few drops of food coloring (optional) - -Soften gelatine by stirring it into the cold skim milk. Stir softened -gelatine into the very hot skim milk with salt until thoroughly -dissolved. Add vanilla and non-caloric sweetener. Tint with food -coloring, if desired. Pour into one large mold (2-3 cup) or 4 individual -molds. Chill until firm. - - - VARIATION: - - BLANC MANGE WHIP - _6 Servings_ - _1 Serving Equals 1/2 Milk Choice_ - -Add {~VULGAR FRACTION ONE EIGHTH~} teaspoon nutmeg to Blanc Mange recipe. Reduce sweetening and food -coloring, if desired. Chill to unbeaten egg white consistency. Beat -until fluffy and fine textured. Turn into one large mold (3-4 cup) or 6 -individual molds. Chill until firm. - - -LEMON SNOW -_6 Servings_ -_1 Serving Equals Free Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 2 teaspoons finely grated lemon rind - 1/4 cup lemon juice - 11/4 cups very hot water - 16 non-caloric sweetening tablets or equivalent[9] - 1 egg white - -Sprinkle gelatine on the cold water to soften. Add lemon rind and lemon -juice to the very hot water. Bring to a boil. Remove from heat. Add -softened gelatine and non-caloric sweetener; stir until thoroughly -dissolved. Chill to unbeaten egg white consistency. Add unbeaten egg -white; beat with a rotary beater until fluffy. Place container in bowl -of ice or iced water. Beat until mixture begins to hold its shape. Turn -into one large mold (3-4 cup) or 6 individual molds. Chill until firm. - - -EGG NOG CHIFFON PUDDING -_4 Servings_ -_1 Serving Equals 1 Meat Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 4 eggs, separated - 1/4 teaspoon salt - 11/4 cups very hot water - 10 non-caloric sweetening tablets or equivalent[9] - 11/2 teaspoons imitation rum flavoring - 1/2 teaspoon grated nutmeg - -Sprinkle gelatine on the cold water to soften. Beat egg yolks, adding -salt, until light and fluffy. Add the very hot water to egg yolks -gradually and cook over simmering water, stirring constantly, until -mixture coats spoon. Remove from heat. Stir in softened gelatine, -non-caloric sweetener, flavoring, and nutmeg until gelatine is -thoroughly dissolved. Chill to unbeaten egg white consistency. Beat egg -whites until stiff but not dry. Fold into mixture carefully, blending -well. Pile into 4 sherbet glasses. Sprinkle lightly with nutmeg and -chill until firm. - - -APPLESAUCE WHIP -_6 Servings_ -_1 Serving Equals 1 Fruit Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 1/2 cup very hot water - 2 tablespoons lemon juice - 5 non-caloric sweetening tablets or equivalent[9] - 2 cups cold, unsweetened applesauce - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the very hot water until thoroughly dissolved. Add lemon -juice and non-caloric sweetener. Blend in cold applesauce. Chill -thoroughly until thickened but not jellied. Whip with rotary beater -until light. Chill again. Heap into serving dishes. - - -KNOX BUTTER SPREAD -_64 Tablespoons or 192 Teaspoons_ -_1 Tablespoon Equals 1 Fat Choice_ -_3 Teaspoons Equal 1 Fat Choice_ - - 1 envelope Knox Unflavored Gelatine - 2 cups skim milk[7] - 1 pound butter - Few drops yellow food coloring - -Soften gelatine by stirring it into 1/2 cup cold skim milk in top of -double boiler. Place over hot water. Stir to dissolve softened gelatine -thoroughly. Soften butter. Gradually whip dissolved gelatine and -remaining 11/2 cups skim milk into butter with rotary beater. Blend in a -few drops of yellow food coloring and additional salt, if desired. Pack -into 2 one-pound butter cartons or in deep, oblong pan. Cover. Chill -until firm. - - -ORANGE CREAM - - _6 Servings_ - _1 Serving Equals 1/2 Milk Choice_ - - 1 envelope Knox Unflavored Gelatine - 1/2 cup cold water - 1/2 cup scalded skim milk[7] - 1 egg yolk, well beaten - 1 tablespoon grated orange rind - {~VULGAR FRACTION TWO THIRDS~} cup orange juice - 4 non-caloric sweetening tablets or equivalent[9] - 1 tablespoon lemon juice - 1 egg white, beaten stiff but not dry - 1/4 cup chilled evaporated milk, whipped - -Sprinkle gelatine on the cold water to soften. Stir the softened -gelatine into the scalded skim milk until thoroughly dissolved. Slowly -beat into egg yolk. Add orange rind; cook over hot water, stirring -constantly, until mixture coats spoon. Remove from heat. Add orange -juice, non-caloric sweetener and lemon juice. Chill to unbeaten egg -white consistency. Fold in beaten egg white and whipped evaporated milk. -Turn into one large mold (3-4 cup) or 6 individual molds. Chill until -firm. - - - VARIATION: - -Use 1/4 cup heavy cream, whipped, instead of 1/4 cup chilled evaporated - milk, whipped. - -_1 Serving Equals 1/2 Milk Choice plus 1/2 Fat Choice_ - - - - - Remember! - - - [Illustration: {uncaptioned}] - -The Protein Drink referred to in this book is good for _you_ and your -entire family. It is made with Knox Gelatine ... pure, finest quality -gelatine that is _all protein_--no sugar ... unlike factory-flavored jell -desserts, which are about {~VULGAR FRACTION SEVEN EIGHTHS~} sugar and {~VULGAR FRACTION ONE EIGHTH~} gelatine. - - LITHO IN U. S. A. - -DOCTORS OFTEN RECOMMEND KNOX FOR OTHER SPECIAL DIETS SUCH AS diabetic, -peptic ulcer, convalescent, low-salt and others. In every package of -Knox Gelatine there is a list of special diet booklets, FREE for the -asking. - - [Illustration: KNOX, THE REAL GELATINE - ALL PROTEIN--NO SUGAR] - - - SO IMPORTANT TO - GETTING YOUR WEIGHT DOWN - ... AND KEEPING IT DOWN! - - [Illustration: KNOX HIGH-PROTEIN GELATINE DRINK] - - {~BLACK STAR~} _It's a wonderfully filling, refreshing drink_ - - {~BLACK STAR~} _It'll curb your appetite, so you'll be satisfied with less food_ - - {~BLACK STAR~} _It'll give you additional Protein ... a must in reducing and - weight-watching diets_ - - {~BLACK STAR~} SEE DIRECTIONS FOR MAKING KNOX DRINK--INSIDE FOLDER ... UNDER - "BETWEEN-MEAL" SNACK LIST - -_Follow it and see how easy it is to lose those extra pounds_ {~RIGHTWARDS DOUBLE ARROW~} - - - - - FOOTNOTES - - -[1]_See Choice of Foods Chart._ - -[2]_Calories indicate the amount of energy a certain amount of food will - supply._ - -[3]_If your physician wants you to lose faster than this he will tell - you how many total calories you should have each day._ - -[4]_112 to 130 calories--varies with brand milk used._ - -[5]_Courtesy, Metropolitan Life Insurance Co._ - -[6]_Use 3 beef bouillon cubes plus 21/2 cups water instead of beef stock, - if desired._ - -[7]_Use 1/2 cup non-fat dry milk solids reliquefied with 2 cups water for - skim milk._ - -[8]_Use 2 chicken bouillon cubes and 13/4 cups water instead of chicken - stock, if desired._ - -[9]_See page 16 for kinds and amount of sweeteners to use._ - -[10]_Use 2 cups chicken stock instead of water plus bouillon cubes, if - desired._ - -[11]_Unsweetened or canned with a non-caloric sweetener._ - - - - - KNOX - CHOICE-OF-FOODS DAILY DIET LISTS[a] for - 1200 CALORIE DIETS - 1600 CALORIE DIETS - 1800 CALORIE DIETS - - -IMPORTANT! To achieve your weight goal ... _your daily diet must include -foods from each of the lists shown ... in the exact amounts indicated -for your particular calorie pattern_. Your calorie pattern requirements -are indicated in the same color in each list. 1200 calories (red), 1600 -calories (blue), 1800 calories (green). - -You may eat these foods any time of the day you wish ... however, it's -advisable to divide them into 3 equal meals. - -MEASURE CAREFULLY ... USE STANDARD MEASURING CUPS AND SPOONS - - -[a]_The Food Exchange Lists shown in this book are based on material - included in "Meal Planning with Exchange Lists" prepared by - Committees of the American Diabetes Association, Inc., and The - American Dietetic Association in cooperation with the Chronic - Disease Program, Public Health Service, Department of Health, - Education and Welfare._ - - -VEGETABLE LIST - -Each of the following food choices contains little carbohydrate, protein -or calories. - - 1200 CALORIE DIET . Choice of any number - 1600 CALORIE DIET . Choice of any number - 1800 CALORIE DIET . Choice of any number - -In Raw Form, Size of Serving Unlimited; Cooked, Size Serving 1/2 to 1 cup. - - Asparagus - Broccoli - Brussels sprouts - Cabbage - Cauliflower - Celery - Chicory - Cucumber - Escarole - Eggplant - Lettuce - Mushrooms - Okra - Pepper - Radishes - Greens: - Beet greens - Chard - Collards - Dandelion - Kale - Mustard - Spinach - Turnip greens - Sauerkraut - String beans - Summer squash - Tomatoes - Watercress - -OR You may choose from this vegetable list. Each of the following foods -contains 7 grams carbohydrate, 2 grams protein, 35 calories. - - 1200 CALORIE DIET . Choice of any 2 - 1600 CALORIE DIET . Choice of any 4 - 1800 CALORIE DIET . Choice of any 4 - -One Serving Equals 1/2 cup. - - Beets - Carrots - Onions - Peas, green - Pumpkin - Rutabagas - Squash, winter - Turnips - - -BREAD LIST - -Each of the following food choices contains 15 grams carbohydrate, 2 -grams protein, 70 calories. - - 1200 CALORIE DIET . Choice of any 3 - 1600 CALORIE DIET . Choice of any 4 - 1800 CALORIE DIET . Choice of any 3 - - _Amount to Use_ - Bread 1 slice - Biscuit, roll (2{~DOUBLE PRIME~} diameter) 1 - Muffin (2{~DOUBLE PRIME~} diameter) 1 - Cornbread (11/2{~DOUBLE PRIME~} cube) 1 - Cereals, cooked 1/2 cup - Dry, flake and puff types 3/4 cup - Rice, grits, cooked 1/2 cup - Spaghetti, noodles, cooked 1/2 cup - Macaroni, cooked 1/2 cup - Crackers, graham (21/2{~DOUBLE PRIME~} sq.) 2 - Oysterettes (1/2 cup) 20 - Saltines (2{~DOUBLE PRIME~} sq.) 5 - Soda (21/2{~DOUBLE PRIME~} sq.) 3 - Round, thin 6 - Flour 21/2 tablespoons - Vegetables - Beans and peas, dried, 1/2 cup - cooked (lima, navy, split - peas, cowpea, etc.) - Baked beans, no pork 1/4 cup - Corn {~VULGAR FRACTION ONE THIRD~} cup - Popcorn 1 cup - Parsnips {~VULGAR FRACTION TWO THIRDS~} cup - Potatoes, white 1 small - Potatoes, white, mashed 1/2 cup - Potatoes, sweet, or yams 1/4 cup - Sponge cake, plain (11/2{~DOUBLE PRIME~} cube) 1 - Ice cream (omit two fat 1/2 cup - choices) - - -MILK LIST - -Each of the following food choices contains 12 grams carbohydrate, 8 -grams protein, 10 grams fat and 170 calories. - - 1200 CALORIE DIET . Choice of any 2 - 1600 CALORIE DIET . Choice of any 2 - 1800 CALORIE DIET . Choice of any 3 - - _Amount to Use_ - Whole milk (plain or 1 cup - homogenized) - [12]Skim milk 1 cup - Evaporated milk 1/2 cup - Powdered whole milk 1/4 cup - [12]Non-fat dry milk solids 1/4 cup - Buttermilk (made from whole 1 cup - milk) - [12]Buttermilk (made from 1 cup - skim milk) - -You can use the milk on your meal plan to drink in coffee, on cereal, or -with other foods. - - -FAT LIST - -Each of the following food choices contains 5 grams fat, 45 calories. - - 1200 CALORIE DIET . Choice of any 3 - 1600 CALORIE DIET . Choice of any 3 - 1800 CALORIE DIET . Choice of any 6 - - _Amount to Use_ - Butter or margarine (1 small 1 teaspoon - pat) - Bacon, crisp 1 slice - Cream, light 2 tablespoons - Cream, heavy 1 tablespoon - Cream cheese 1 tablespoon - Avocado (4{~DOUBLE PRIME~} diameter) {~VULGAR FRACTION ONE EIGHTH~} - French dressing 1 tablespoon - Mayonnaise 1 teaspoon - Oil or cooking fat 1 teaspoon - Nuts 6 small - Olives 5 small - - -FRUIT LIST - -Each of the following food choices contains 10 grams carbohydrate and 40 -calories. - - 1200 CALORIE DIET . Choice of any 5 - 1600 CALORIE DIET . Choice of any 5 - 1800 CALORIE DIET . Choice of any 5 - - _Amount to Use_ - Apple (2{~DOUBLE PRIME~} diameter) 1 small - Applesauce 1/2 cup - Apricots, fresh 2 medium - Apricots, dried 4 halves - Banana 1/2 small - Blackberries 1 cup - Raspberries 1 cup - Strawberries 1 cup - Blueberries {~VULGAR FRACTION TWO THIRDS~} cup - Cantaloupe (6{~DOUBLE PRIME~} diameter) 1/4 - Cherries 10 large - Dates 2 - Figs, fresh 2 large - Figs, dried 1 small - Grapefruit 1/2 small - Grapefruit juice 1/2 cup - Grapes 12 - Grape juice 1/4 cup - Honeydew melon, medium {~VULGAR FRACTION ONE EIGHTH~} - Mango 1/2 small - Orange 1 small - Orange juice 1/2 cup - Papaya {~VULGAR FRACTION ONE THIRD~} medium - Peach 1 medium - Pear 1 small - Pineapple 1/2 cup - Pineapple juice {~VULGAR FRACTION ONE THIRD~} cup - Plums 2 medium - Prunes, dried 2 medium - Raisins 2 tablespoons - Tangerine 1 large - Watermelon 1 cup - -You may use your fruit fresh, dried, cooked, canned or frozen as long as -no sugar has been added. - - -MEAT LIST - -Each of the following food choices contains 7 grams protein, 5 grams -fat, 75 calories. - - 1200 CALORIE DIET . Choice of any 4 - 1600 CALORIE DIET . Choice of any 6 - 1800 CALORIE DIET . Choice of any 6 - - _Amount to Use_ - Meat and Poultry (_medium 1 ounce[13] - fat_) 3-4 Oz. Average Serving - (Beef, lamb, pork, liver, - chicken, etc.) - Cold cuts (41/2{~DOUBLE PRIME~} x {~VULGAR FRACTION ONE EIGHTH~}{~DOUBLE PRIME~}) Salami, 1 slice - Minced Ham, Bologna, - Liverwurst, Luncheon Loaf - Frankfurter (8-9 per lb.) 1 - Egg 1 - Fish: haddock, flounder, 1 ounce[13] - bass, 3-4 Oz. Average Serving - Serving - Salmon, tuna, crab, lobster 1/4 cup - Shrimp, clams, oysters, 5 small - etc. - Sardines 3 medium - Cheese, Cheddar type 1 ounce - Cottage 1/4 cup - Peanut butter 2 tablespoons - - -"BETWEEN-MEAL" SNACK LIST - -Each of the following "Between-Meal" snacks is made with Knox--the _real_ -unflavored gelatine. There are only 28 calories in each envelope of -High-Protein Knox. - - 1200 CALORIE DIET . Take Knox Drink 3 times daily - 1600 CALORIE DIET . Take Knox Drink 3 times daily - 1800 CALORIE DIET . Take Knox Drink 3 times daily - -Take the Knox High-Protein Drink 1/2 hour before meals as a cold drink -(_with Fruit Juices_). Empty 1 envelope Knox Gelatine in 3/4 glass of -orange juice, other fruit juices or water, not iced. Let liquid absorb -the gelatine. Then stir briskly. Drink quickly. If it thickens, add more -liquid, stir again. - -OR - -As a hot drink (with Bouillon). Sprinkle 1 envelope Knox Gelatine on 1/4 -cup cold water to soften. Add 1 bouillon cube and 3/4 cup boiling water. -Stir until gelatine and bouillon cube are thoroughly dissolved. 3/4 cup of -any very hot broth may be used in place of bouillon. - -After you have reached your weight goal ... take Knox "Booster" Drink -(with milk) to maintain weight and to supply additional protein. 1 (8 -oz.) glass contains 15 grams protein, 130 calories. In an 8 or 10 oz. -dry glass, thoroughly mix 1 envelope Knox Gelatine with 3 to 6 -tablespoons _instant_ non-fat dry milk (varies with brand). Fill with -cold water. Stir briskly until milk thoroughly dissolves. Drink quickly. - - - - - FOOTNOTES - - -[12]_Skim milk products contain less fat. When used instead of whole - milk add 2 fat choices to get the same food value._ - -[13]_Equals 1 Meat Choice; 3 oz. serving uses 3 Meat List Choices._ - - -_For additional copies of this convenient reducing chart to carry in -your purse or pocket write_: - -CHAS. B. KNOX GELATINE CO., Johnstown, N. 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