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diff --git a/75850-0.txt b/75850-0.txt new file mode 100644 index 0000000..02d3c5e --- /dev/null +++ b/75850-0.txt @@ -0,0 +1,13163 @@ + +*** START OF THE PROJECT GUTENBERG EBOOK 75850 *** + + + + + + SCIENTIFIC + FEEDING + + _By_ + MRS. DORA C. C. L. ROPER + D.O. + + SECOND EDITION + + OAKLAND, CALIFORNIA + R. S. KITCHENER, Printer + 1914 + + + + + Copyrighted 1914 + by + DORA C. C. L. ROPER + + All Rights Reserved + + + + + ·DEDICATION· + + + THESE PAGES ARE DEDICATED TO ALL WHO READ THEM, + WITH THE EARNEST DESIRE TO MAINTAIN HEALTH + AND PREVENT DISEASES WHICH ARE CREATED + BY WRONG AND INTEMPERATE + EATING AND DRINKING + + ⁂ + + Eat not to dullness; + Drink not to elevation. + + --Benjamin Franklin + + + + + [Illustration] + + Man is composed of what he has + assimilated from his spiritual + mental and physical + food + + + + + [Illustration: CONTENTS] + + + Page + +Introduction 7 + +Preface 9 + + +PART I. + +Chapter I. Food. Classification and Function of Foods 13 + +Chapter II. Study of Foods 16 + + +PART II. + +Preparation of Foods. + +Table of Measures and Weights 43 + +Chapter I. Green Vegetables 43 + +Chapter II. Legumes and Meats 43 + +Chapter III. Fish, Cheese and Eggs 57-64 + +Chapter IV. Soups 67 + +Chapter V. Cereals, Noodles and Dumplings 76 + +Chapter VI. Breads, Cakes and Puddings 84 + +Chapter VII. Sauces and Salad Dressings 98 + +Chapter VIII. Salads 104 + +Chapter IX. Gelatines and Toasts 111 + +Chapter X. Fruits, Puddings and Gruels 119 + +Chapter XI. Fluids 129 + + +PART III. + +Chapter I. Food Requirements. + +Table of Food Requirements 139 + +Chapter I. 15 Sample Menus with caloric value for the average +adult.--Food for the Aged, giving 12 Sample Menus with caloric +value 140-146 + +Chapter II. Diet during Pregnancy 150 + +Chapter III. Care and Feeding of Children, including Recipes and Menus +for Infants; Menus for the Second Period; Menus for the Third Period; +Wrong and Right Management 153 + + [Illustration] + + [Illustration] + +Chapter IV. Light Lunches for School Children. Nut Foods and +Sandwiches 168 + +Chapter V. Table of Food Combinations. 143 Menus for Breakfast. What +shall we Drink for our Meals? 172 + +Chapter VI. 168 Menus for Dinner 177 + +Chapter VII. 76 Menus for Supper 185 + +Chapter VIII. Poor Man’s Bill of Fare, including: Sample Menus for one +day. Bookkeeping. Menus for 56 days, with calculations as how to feed a +Family of Five (2 adults and 3 children) on $3.50 per week and on $5.00 +per week 189 + +Menus for Thanksgiving week 213 + +Mixed Boiled Dinners 214 + + +PART IV. + +Disease: Prevention and Treatment. + +Chapter I. Constipation. Malaria. Suggestions for Chronic Invalids. +Tuberculosis. Prevention of Tuberculosis. The House we live in. +Treatment of Tuberculosis. Rickets. Obesity 218 + +Chapter II. Care and Feeding of Convalescents. Vomiting. Diet. +Suggestive Menus. Additional Menus with caloric value 228 + +Table of Foods with caloric value 242 + + +APPENDIX. + +Chapter I. Mental Hygiene and Diet. The Immigrant. Health Hints for +Busy People 245 + +Chapter II. Hygiene Economy and Sanitation. Preservation of Eggs. +Dishwashing. Disinfection 251 + +Table + +Giving average composition of common American food products 262 + + [Illustration] + + + + + INTRODUCTORY NOTE TO SECOND EDITION + + +Before the manuscript for the first edition of “Scientific Feeding” +went to the press, it was reviewed by several presidents of Mothers’ +Clubs and other women organizations; they realized that it would fill a +long-felt want in the home and a large number of advance subscriptions +were sent in. + +After publication the gratifying demand for this work necessitated the +preparation of a second edition within a month. + + DORA C. C. L. ROPER, D. O. + + + + + INTRODUCTION + + +This is a practical and hygienic cook book for all who consider life +and health valuable. Intelligent homekeepers, nurses, managers of +institutions and factories, all who are interested in furnishing the +most nutritious food at the least cost, or wish to distribute such a +work, will find this book worth its weight in gold. + +After twenty years of persistent study, combined with praccal work +as nurse and physician in private and in institutions, beginning in +Germany, I am able to-day to present this valuable work, and hope that +it may be placed in the hands of every home-maker in the country. It +is designed for the purpose of modifying the cost of living and of +eliminating, to some degree, the hardships and drudgeries of our women. +It is excellent for school feeding, and presents the keynote to health +and longevity, helping to prevent mental, physical, and moral diseases. + +The great facilities for research work in the modern laboratory offer a +wide field for the study of preventive medicine and hygiene. The world +is beginning to recognize the fact that a large number of diseases are +the result of wrong conditions. Improper eating, drinking, sleeping, +unsuitable work, excess of amusement, and wrong educational systems are +to blame for a large number of germ diseases and chronic ailments. + +The body is the temple of the soul, therefore the laws of hygiene +(concerning our internal and external body) are divine. Many of the +orthodox teachings and divine laws in reference to hygiene, fasting, +and feeding are a safe guide for the prevention of disease. + +It has been my object to present a practical and sane method of living, +free from fads and the teachings of one-sided extremists. All natural +foods are wholesome, if properly combined, prepared, proportioned, and +selected with care to agree with the temperament, environment, age and +climatic conditions. I have devoted a special chapter to economical +menus for people of moderate means, and have endeavored to show how it +is possible to feed a family of five on a moderate sum, without injury +to health. The amount of food and the proportions agree with what is +demanded by modern standard dietaries. + +A large number of cook books have been written during the last one +hundred years to tickle the palate. Much valuable time has been wasted +and many innocent victims have paid the price for the sins of gluttony, +caused by modern methods of living. + +The most learned and advanced thinkers are turning their attention more +and more to scientific dietetics. The question of feeding is one of the +most important subjects our present generation has to deal with. It +is my desire that this book may contribute to this cause, and that it +may awaken thousands of mothers and daughters to appreciation of the +dignity and importance of their life work. + + + + + PREFACE + + +The human body is a wonderfully complex and mysterious establishment, +presided over by life. It is composed of the dust of the earth, +organized by creative power. + +The elements composing the human body are: Oxygen, hydrogen, carbon, +nitrogen, chlorine, sulphur, phosphorus, fluorine, calcium, natrium, +magnesium, silicon, iron and potassium. + +Our bodies are maintained by food, air, light, activity, rest and sleep. + +The union of oxygen with one or more of these elements is called +oxidation. If the process of oxidation within our bodies goes on +rapidly we feel warm and energetic; if it goes on slowly, the degree of +heat and energy is less; in fever there is rapid oxidation; in people +who suffer with chronic diseases there is incomplete and slow oxidation. + +In order to produce harmony between the elements in the body, it is not +only necessary to breathe pure air, and eat wholesome foods, but it is +equally important to have those food elements, which are taken into our +body, selected in the right quantity, quality and combination. It is +further necessary to have them prepared in the mouth by mastication and +insalivation. If this is done, the chemical affinity or combining power +of the foods is satisfied, and digestion, absorption, sanguification, +circulation, oxidation, assimilation, excretion and clorification will +go on perfectly. + +In order to keep our bodies in perfect health, we must understand +their laws. The structures and functions of the body are intimately +connected, and one is dependent upon the other. + +Life at the beginning is a tiny cell; as it multiplies into other +cells, it forms blood vessels, nerves, muscles, bones, lungs, liver, +brain, heart, and stomach, until the body is completed. The growth of +the body is from within, before and after birth. The natural food for +the infant is mother’s milk, the next best is the milk of a wet-nurse, +whose child is about the same age as the one to be nursed. Artificial +preparations of milk from a cow, goat or donkey is the next best. + +The appearance of the teeth indicates that the feeding of solid food +can be begun. The kind of food required for the child as well as for +the adult differs with different individuals. A normal and healthy +mother will be directed by her instincts, reason and judgment to choose +the right food for herself as well as for her infant. + +An old saying goes, “God created foods, the devil created the cooks.” +A few thousand years ago, when the art of cooking was in its infancy, +physicians and surgeons were not in such demand as to-day. The +preparation of foods for the average household in those days consisted +mainly of boiled cereals prepared with salt and water, boiled and +roasted meats, and baked breads. Such articles, if eaten in proper +combination with raw fruits, greens, and nuts, will keep the appetite +at the normal state. The principal victims of disease in those days +were the kings, the idle rich and the very poor. Since civilization has +progressed, and the rights of man are more equalized, the whole race +is in danger of degeneration through the invention of fashionable and +artificially prepared foods. + +In this age of refinement, our teeth, which were made to last as long +as our bodies, begin to decay before we are matured. Foods are ingested +into our bodies instead of being digested. Public hygienists and +technical bacteriologists work hard, trying to prevent such diseases +as diphtheria, scarlet fever, tuberculosis, typhoid fever, and many +other infectious and epidemic diseases, resulting from unclean food and +water, and imperfect sewage systems. + +Even with the purest of milk, meat, and water, we can make a filthy +garbage can of our intestinal tract by the ingestion of foods which do +not harmonize chemically, the result being decomposition. Right here we +have all the dangers of modern diseases and pus formation, resulting +in appendicitis, phlebitis, ovaritis, cancer, Bright’s disease, and +all the above mentioned diseases, without having to look further for +the garbage can on the back porch or the sewage system in the yard. +The waste products from our tables, and the excretions from our bodies +would be less dangerous to health if the selection, combination, and +preparation of our food were more natural. The excretions of properly +fed animals are not so dangerous to our health; why should ours be? + +The hygienic rules as taught by the orthodox Jew in reference to the +combination and preparation of foods are wise. He is not allowed to mix +milk and meat, meat and fish, and many other articles of food which do +not combine well chemically. The Jewish methods of killing animals and +the preliminary preparations--such as the watering and salting of meats +before cooking--are also more hygienic. They eliminate part of the +toxins of the meat, which have been in close contact with the air. + +Since life and personal health are generally in charge of woman, the +right place for every girl under eighteen or twenty years is at home +or in school. No young girl under this age should be allowed to enter +a profession, workshop, or business college. An occupation which by +long hours of work over-develops a certain set of muscles and nerves +before maturity, will produce an abnormal development and an unstable +temperament. Co-education at this age is also harmful, the result +being premature development, and elopement marriages, or arrested +sexual development and extreme independence, or marriage and continual +suffering, owing to physical defects and lack of knowledge of the care +of the human body, and of domestic science. + +Every woman is a born nurse. How valuable would it be, then, to give +every young girl, beginning at the age of twelve, a rudimentary course +in nursing and in the care of children; in the art of selecting, +combining, and preparing foods; and in the art of housekeeping. An +industrial high school course with such technical work as is suitable +for woman’s sensitive brain would develop her brain and body in every +direction and make the future woman a healthy mother of healthy +offspring. Those muscles and nerve centers which have been well +developed during puberty will be the strongest throughout life. + +The store, the factory, the office, and the business college are no +places for a girl under twenty years of age. If for some reason she has +no desire to follow her natural calling in life, there will be plenty +of time to prepare herself for other work after the age of twenty. + +If a law could be enforced to compel every woman to present a +certificate of health and maturity, and a diploma of qualification when +applying for a marriage license, much unnecessary misery, disease, and +many untimely deaths could be avoided. + +The feeding as well as the mental, moral and physical training of +children is the natural profession for women. Children have in them all +the possibilities for good and evil. Mistakes during this period will +affect the child throughout its life. Thousands of infants and young +children are killed every year by wrong feeding and environment. A +large percentage of brilliant and exceptional children fill the jails +and insane asylums. Idleness, stupidity, and criminal tendencies are +=diseases=, and =diseases can be avoided by right living=. Children +with hereditary weaknesses require double care and attention; but +remember the wonderful law of nature works always toward the normal; +the good tends to overcome the bad. + +If the brain of a child becomes starved by the use of sweet-meats, and +clogged by the use of rich condiments and highly seasoned food, or by +an excess of starchy foods, there is always great danger, and more so, +if the child is exceptionally bright and active. A large amount of +arterial blood is sent to the brain, and if this blood contains much +waste matter, the eliminating organs will soon be overworked and all +kinds of diseases are liable to follow, such as brain fever, softening +and subluxation of bones, epilepsy, chorea, meningitis, paralysis, +tuberculosis of the lungs, bones, and mesentery. + +Many young women who, through wrong food, environment and unsuitable +educational systems, have dwarfed their bodies, find motherhood a great +burden. They have to pay the penalty for the sin that is committed +on them. Their children will not be so strong, and will have less +resisting power, and their grandchildren, if there be any, will land in +the institutions for the incurable, if the careless feeding and wrong +habits are kept up by each succeeding generation. On the other hand, if +the progress of degeneration is checked by right living, the work and +time invested will be well repaid during one generation. + + + + + PART ONE + + + + + CHAPTER I. + + “THE BLOOD IS THE LIFE.” + +Its Structure and Function Depend on the Building Material. + + +Foods are substances which, when introduced into the system, supply the +necessary material for growth, renewal and maintenance of the vital +structures. Food is anything that nourishes. + +Foods must contain the same elements found in our bodies. The body +requires a combination of different food elements in proper proportion +to produce a suitable diet. Foods are divided into five classes: water, +protein, fats, carbohydrates and mineral matters. + +Air and sun are also foods, but are not generally spoken of as nutrient. + + +WATER. + +Our bodies consist of about two-thirds water. It helps to regulate +the body processes, and supplies building material. Watery fruits and +vegetables contain pure distilled water. The amount of water required +for the average individual differs greatly. If water is added to our +foods in the cooking process, a lesser amount is required for drinking. +Wholesome, non-stimulating food will call for a normal supply of water +between meals. + + +PROTEINS. + +These are sometimes called albumen, and they supply the body with +nitrogen, sulphur and phosphorus. They are great tissue builders; +they also furnish energy and heat, in combination with fats and +carbohydrates. + +Sources of Proteins: + +Legumes, lean meats, nuts, cheese, whites of eggs, fish, and the +glutens of the grains. Milk contains proteins in the right proportion +with fats and sugars to make it suitable as a food for infants. Oats, +wheat, and rye contain more protein than other grains, and if no other +protein foods are on hand, these can maintain health for a long time +without harm. (For combinations, see introduction of “Poor Man’s Bill +of Fare.”) + + +FATS. + +They are obtained from the vegetable and animal kingdoms. They +supply heat and energy in the most concentrated form, and are also +flesh-builders. In diseased conditions, where economy of nerve force +is required, fats in combination with acids, minerals and gelatine can +form a substitute for part of the protein foods. + + +CARBOHYDRATES. + +These are found in large percentage in cereals and in fruits which +contain stones and seeds, and in underground vegetables, including +the lighter starches, such as sago, agar agar, sea moss and gum. Milk +can serve as a carbohydrate for special conditions; being evenly +proportioned with fats and protein it contains little waste. A certain +amount of carbohydrate foods in the form of cereals is necessary in +our daily diet, as they are rich in lime and fat--yielding material +which is required for ligamentous and other elastic tissue. People who +live on fruits, greens and nuts, or on fruits, greens and meats only, +require a larger amount of protein food, in order to make up for the +loss of cereals. + + +MINERAL MATTER. + +In an organic form, we find mineral matter in large proportions in +green leaf vegetables, small fruits and berries, bran, rye, green peas, +string beans, tomatoes, yolks of eggs and in all the outer skins of +legumes, grains and fruits. The importance of the mineral elements +in our foods has been little understood, so far. Of late, health +reformers are beginning to realize that many serious diseases, such as +tuberculosis, insanity and malnutrition, are the result of mineral +starvation. Three-fourths of these valuable minerals are removed from +our foods daily by modern milling, bleaching, and polishing of rice, +wheat, corn and all the other grains. Not alone the minerals, but +necessary volatile oils, acids, and ferments are removed by these +processes. Refined white flour and sugar have been on the market for +the last hundred years; and much time and health have been wasted with +the writing of fashionable cook books, and the manufacture of anemic +snow white cakes, crackers, biscuits and soft putrefying puddings and +desserts, prepared with skim milk, sugar and eggs. The deficiency of +minerals in these products has created an abnormal desire for salts, +spices, and chemically pure sugar, followed by an additional craving +for intoxicating beverages and liquors. The latter articles cannot +enter into the composition of perfect teeth and bone, or gray nervous +tissue; therefore, the result is premature death and many new diseases. + +It is my desire to present in this book such food combinations as +perfect as can be produced from food material with our present methods +of milling and preliminary treatment. Many people have become so +delicate in structure that they cannot use coarse breads and cereals; +therefore, a variety of different cereal foods have been included. +Vegetable foods, such as are rich in minerals, have been added to the +breakfast foods in place of sugar and beverages. In order to supply +the body with the necessary amount of minerals, we must learn, to eat +greens for breakfast, until our so-called breakfast foods have improved +in quality. + +All foods possess potential or latent energy. The sun is the great +positive element, and plants store up the sun’s energy. It is +transferred to us through the eating of plants and animal foods. +Through the process of oxidation this energy is set free in our bodies, +and appears as heat and muscular power. This energy contained in foods +is known as heat or fuel value, and is expressed in terms of a heat +unit or calorie. A calorie is the amount of heat necessary to raise one +kilogram of water, one degree centigrade. This is spoken of as a large +calorie, which is used in determining the energy value of food. The +small calorie is ¹⁄₁₀₀₀ of a large calorie. + +The physiological fuel and energy value of the different foods is as +follows: + +1 gram of Protein yields 4 Calories +1 gram of Fat yields 9 Calories +1 gram of Carbohydrates yields 4 Calories + +To determine the energy value of a food or combination of foods it is +necessary to know first its composition. Then determine the weight of +protein, fat, and carbohydrate in grams and multiply these weights +accordingly. + + + + + CHAPTER II. + + STUDY OF FOODS. + + +The average homekeeper knows little of the nutritive value and chemical +composition of the food she buys. The desire to tickle the palate +enters more into the selection of food than reason or judgment. Others, +who have studied along certain lines without the fundamental training +for this work, often make greater mistakes in the selection and +combination of foods than if they had not studied the subject at all. + +It is not sufficient to know just which foods are suitable to the +individual and which are harmful; it is necessary to have a fairly well +balanced diet which contains the correct proportions of protein and +non-protein elements. + +The following pages present briefs on the value and chemical nature of +different foods not mentioned in recipes: + + +VEGETABLE FOODS. + +These are divided into several classes. They are: Legumes, cereals, +roots, bulbs, tubers, leaf, flower and fruit vegetables. All plants +are made up of a mass of cells, each consisting of a membranous wall, +enclosing a gelatinous mass, in which lie imbedded the nucleus or +center of cell activity and minute grains of starch or other material +which the plant has manufactured. + +In young plants these cell walls are called cellulose; later wood cells +begin to develop. The wood cells grow into fibrous material, called +woody fibre. In poorly grown or stale vegetables this woody tissue +becomes very hard and thick, and therefore is indigestible. For this +reason it is best that all green vegetables are grown quickly and +eaten while they are fresh. When fresh they will snap crisply. Peas, +green corn and string beans will cook in one-third of the time if used +directly after gathering, instead of being kept for several days before +using. + + +THE LEGUMES. + +The legumes are rich in vegetable protein, and differ from flesh +foods on account of being richer in protein and minerals and less +stimulating. They are free from animal intoxication. + + +DRIED PEAS. + +Green peas are richer in minerals than yellow peas, beans or lentils, +the protein being in the form of legumin and easier to digest. They are +very purifying and should be eaten freely, especially during the cold +winter or rainy season. They are a suitable food for the brain-worker +as well as for the muscular-worker, and can be prepared in many +different ways. Yellow peas are an excellent food for muscular-workers. + + +DRIED BEANS. + +They contain more of the protein than peas, lentils or beef. They +are therefore a very rich food and should not be consumed in large +quantities. The brown, red, and black beans are richer in iron and +minerals, and are therefore more suitable in cold weather. The hulls +of all legumes are difficult to digest, therefore it is important to +soak legumes before cooking. In countries where the water is hard, it +is well to have soft water on hand for the cooking of legumes. If rain +water cannot be obtained, boil a kettle of water each day and set aside +to cool for cooking purposes. Legumes may be soaked with hot or cold +water. Green lima beans should be put to cook in boiling water without +soaking, like all green vegetables. + + +LENTILS. + +They are rich in iron and should be used freely in cold weather. Boiled +onions are a good addition, in place of fat meat. + + +GREEN PEAS AND BEANS. + +Green peas differ from other green vegetables. They are richer +in protein and can serve as a meat substitute during the summer. +String-beans resemble the green leaf vegetables in their composition, +but do not contain sufficient protein to serve as a meat substitute. +They are very purifying to the liver and intestines, and should be +eaten freely by people of a bilious temperament. + + +CABBAGE. + +Cabbage is rich in minerals. It can be made very indigestible by +careless preparation. Raw cabbage is easily digested if chopped very +fine and mixed with grated potato and mayonnaise dressing. Cooked +cabbage should be treated with acid and mixed with the yolk of an egg +if it disagrees. Some people prefer sprouts to cabbage. They resemble +each other very much in composition. Cabbage contains more water and +cellulose. It is best to use only the innermost part of cabbage, if it +disagrees. + + +CAULIFLOWER. + +This belongs to the cabbage family. It is rich in sulphur and is one +of the most easily digested vegetables, if properly prepared. If it +disagrees, treat it with acid or serve it for breakfast instead of for +dinner. + + +CELERY. + +Celery contains valuable minerals and is soothing to the nervous +system. Celery roots are rich in fat and a healing food for people with +kidney, liver, and intestinal trouble. The green stalks of celery root +should never be thrown away. They can be tied into a bunch and cooked +with soups of meat or legumes. Celery is a very valuable food for +people with a bilious temperament. + + +ASPARAGUS. + +This is an easily digested vegetable and resembles celery. As a food +for medicinal purposes it may be eaten raw or cooked. + + +CARROTS AND PARSNIPS. + +They resemble each other, carrots being richer in sugar; the parsnip +contains a little gluten. They may be eaten in the raw state with good +effect. + + +TURNIPS. + +Turnips contain some valuable minerals, but being rich in sugar and +water, they are liable to ferment in weak stomachs, especially if eaten +with lean meats, white breads or other foods, which are poor in fat. +They should not be eaten in the middle of the day by people who do +active work. If they disagree at night, they may be eaten for breakfast +in combination with fat meats or stale bread and butter. Yellow turnips +are richer in nutriment than white turnips. Raw turnips are wholesome +if they agree. Never combine turnips with other starchy foods at the +same meal, such as potatoes, rice, white flour preparations, apples or +cucumbers. + + +CORN. + +Green corn is rich in fat and protein, and can form a perfect meal +during the summer if combined with tomatoes. Do not cook the corn if +it is agreeable raw. Canned corn should be used with care for people +with intestinal weaknesses. If used for soups it should be strained and +diluted with an equal amount of hot water before thickening. + + +TOMATO. + +The tomato stimulates peristalsis and is a wonderful tonic for the +liver. It is one of the most perfect fruits, rich in oxalic acid and +iron, and unsurpassed as a medicinal food. It contains a vegetable +calomel and serves as a purifier for the liver in bilious conditions. +It can be prepared and combined in many different ways. It may be one +of the first articles given to a patient after an operation, serving as +a food and tonic; it counteracts the sweetish taste of the chloroform +and prevents fatty degeneration of the liver. + +Whether a food is eaten raw or cooked it is important that it be ripe. +(Not ripened on the market.) For people with weak digestive organs, the +best way to serve tomatoes is in the form of sterilized strained juice +over toast in combination with milk or in the form of soup from canned +strained tomatoes. The theory that tomatoes are liable to produce +cancer is entirely unfounded. Any kind of food if eaten in excess and +wrongly combined will aid in the progress of disease, but all natural +foods rightly combined are wholesome if eaten according to needs of the +individual. + +Tomatoes combine well with fatty foods,--eggs, cheese, meats and fish. + + +LETTUCE. + +This is the most desirable greens on our tables and combines well +with almost any kind of food. Being rich in minerals and alkaloidal +extracts, it tends to render the digestive fluids alkaline and promotes +oxidation and nutrition. If lettuce is eaten in proper proportion with +other foods at the morning or noon meal, it has a sedative effect and +keeps an excitable constitution better balanced throughout the day. +People with delicate stomachs should not eat lettuce at the evening +meal. All raw salads prepared from greens and super-acid fruits are +best eaten at the beginning of the meal, or with the meat dish at the +morning or noon meal. + + +CUCUMBERS. + +They are a valuable food and should be eaten almost daily by growing +children and anemic people, especially if much muscular work is +required. The cucumber is considered an indigestible article of food +by people with perverted appetites. The way in which the cucumber is +usually prepared in the average household renders it unfit to eat. The +extraction of the natural juice and the treatment with salt make the +cucumber tough and indigestible, and, if eaten in combination with half +a dozen other articles, it produces indigestion. Cucumbers should never +be eaten at night. + + +NUTS. + +Nuts are high in nutritive value, and are better evenly combined +with non-protein elements than flesh foods are. They are rich in fat +and minerals, and form an ideal diet in combination with raw fruits +and greens. They are not sufficiently appreciated as a food, and +receive much unjust criticism as to their digestibility. All nuts are +wholesome. The right combination and proportion, and the time of day +when eaten, are of great importance. The kind of activity as well as +individual peculiarities have much to do with likes and dislikes or +requirements of certain foods. + + +ALMONDS AND BRAZIL NUTS. + +These nuts feed the higher nerve centers and generate a high quality of +intelligence. + + +WALNUTS, PINE KERNELS AND CHESTNUTS. + +These are excellent for those who wish to put on flesh. Care must be +taken not to overtax the liver. People who have been accustomed to a +large amount of bread or other starchy foods should begin with a small +amount, and substitute them for bread. If they disagree, use lemon, +cranberries, oranges or fruit salads with them. Walnuts supply the +larger nerve structures. They are well balanced in all the elements and +are excellent for people doing hard, muscular work. Sweet dried fruits +also form a good combination with nuts. Chestnuts resemble cereals on +account of being rich in starch. They contain less protein, fat and +minerals than other nuts, and therefore combine well with such foods as +supply these elements. Baked and boiled chestnuts are generally more +agreeable than raw ones. Pine nuts are rich in both protein and fat. + + +COCOANUTS. + +They are rich in starch and fat and resemble the cereals closely. + + +HAZELNUTS. + +They are a valuable food, but require thorough mastication. + + +THE PEANUT. + +The peanut is a very nutritious nut, but rather difficult of digestion +for some people. It resembles beans and peas, and is sometimes classed +as a legume. Excess of nuts at one meal, or nuts which have been poorly +masticated, may cause severe disturbances of the liver and stomach. If +the teeth are poor, the nuts may be ground, but even then great care +must be exercised to insure their proper insalivation. Cooked nut foods +and all vegetarian dishes to which strained legumes, nut-butter, eggs +and other rich foods are added, should not be indulged in by people +with weak stomachs. + + +NUT-BUTTER. + +Great care should be exercised in the preparation of foods with +nut-butter. Never spread it on bread without first diluting it with an +equal amount of water. Do not keep it on the shelf like ordinary butter +after it has been mixed with water; prepare only sufficient to last for +twenty-four hours, and keep it on ice. + + +FRUITS. + +There are three classes of fruit: acid, sub-acid, and sweet fruits. + +Fresh raw fruits, if eaten in the right proportion with other articles, +are wholesome. The habit of eating a large amount of acid fruits at +the beginning of the morning meal is not necessary. If a heavy meal +is eaten in the evening, remaining half digested in the stomach over +night and putrefying, then acid fruits will cleanse the stomach in the +morning. The better way is to go to bed with an empty stomach and there +will be no need of cleansing in the morning. People of a highly nervous +temperament should not eat the very sweet fruits at the morning or noon +meal, as at this time they are too stimulating. + +Hot house fruits out of season are health destroying. Certain fruits, +such as apples, plums, tomatoes, apricots, grapes, figs, bananas +and cranberries, will keep for a long time in the natural state, if +properly preserved. Some of them can be dried and used in the winter. +Fresh fancy summer fruits are not required during the winter by healthy +individuals, neither are canned fruits, jams or jellies. + +The canning of fruits during hot summer days is a health destroying +occupation and a waste of time and money. Fresh fruits prepared with +a large amount of water and sugar are little better than beer, wine +and whiskey. If such fruits are eaten with yeast bread, potatoes and a +variety of other foodstuffs, they set up fermentation and burden the +eliminating organs. A few jars of sterilized fruit juice should be +prepared and kept on hand for medicinal purposes only. + +Fruits are an important article of diet, but few people know how to +use them wisely. A large percentage of deaths in young children is due +directly to the wrong use of fruits. Many forms of infantile paralysis, +intestinal disease and malnutrition in general are due to the lack of +knowledge of the scientific combination of fruits with other articles +of food, so as to furnish a wholesome meal. + +Many teachers of Domestic Science and writers in monthly magazines +seem to have forgotten, entirely of what an ordinary mixed diet should +consist. Their bills-of-fare are becoming more complex all the time. +We find combinations, such as banana fritters, custard, meat, potatoes, +nuts, milk, biscuits, dates, several kinds of vegetables, puddings, +cheese, coffee, cake and ice cream, suggested for =one meal= (sometimes +less, other times more than this). Any intelligent, thinking person +must realize that such a mixture, besides being a great waste, will +turn the stomach of the strongest individual into a yeast pot. Those +with strong eliminating organs, who take plenty of out-door exercise +and recreation of some kind, may be able to throw off the excess of +poison for a long period, while others endowed with less vigor will +suffer from the effects within a short time. + +People who live on cooked foods consisting mainly of meat, bread, +sugar, soups, puddings, cooked cereals, milk, etc., should realize +that they have already filled their systems with foods which contain a +large amount of water, and therefore will overburden their intestines +and kidneys by adding a liberal amount of fruits to such a dietary. +There is always great danger of fermentation and putrefaction, +especially if constipation sets in, and here we have all the dangers of +modern diseases, which begin with mal-nutrition, be it from under-or +over-feeding. Only the most perfect specimens of men and women are +safe from danger. Why? Because their instincts lead them to choose the +right articles in the right combination, and at the table they know +“when to stop,” while an individual with weak sensory nerves does not +feel the effects of satisfaction from the food until dullness, pain +or discomfort appear. It is from this latter class mostly, that we +have our health reformers, while the former class with their perfect +battery, which can turn the poorest food materials into first grade +tissue, look on us as diet cranks and faddists. + +The man who ate three square meals all his life, indulged in tea, +coffee, liquor and tobacco, was never sick and lived to be 100 years +old, probably could have lengthened his years to 300, had he not been +so dangerously strong. + +The menus suggested in this book are made up carefully and +scientifically, so that each individual can easily find a diet suited +to his temperament, environment, age and occupation. Nuts contain a +high percentage of protein, and therefore form an ideal dietary in +combination with fruits. Meats, eggs, cheese, cream and fish are the +next best articles suitable to combine with fruits; raw greens are an +excellent addition, but breads, puddings, sugars, beverages, mushes +and cooked vegetables are better left out at a meal if an abundance +of fruits are taken, especially at dinner, or the amount of watery +foods taken into the body during twenty-four hours will not be in the +proper proportion to the solids. Dry legumes are very rich in protein, +but being dissolved with water during the cooking process are less +suited to combine with raw fruits, especially for those suffering with +flatulence or kidney disorders. Apples, tomatoes and vegetables combine +best with legumes. Apples and tomatoes, being of the most perfect type +of foods, combine well with all classes of protein foods, including +cereals. They should be staple articles in every household. As to other +fruit combinations, study recipes and menus, and keep in mind that no +matter how valuable an article may be, excess is a poison. + +Those who live mainly upon dry foods, such as uncooked cereals and +nuts, can safely make their morning and evening meal of fruits alone, +while others who live like the average, if they attempt to make a meal +of fruits alone, and continue to do active work, will soon fail in +health. + + +BERRIES. + +All berries are rich in minerals and feed the brain cells. They contain +traces of protein. Blackberries and huckleberries are rich in volatile +oils and iron, and are of great medicinal value. They are excellent for +the evening meal in the form of gruels and drinks. + +People with digestive troubles should be careful in combining raw +blackberries with other foods. They are rich in protein and may take +the place of part of the meat dish on hot summer days. They should +never be used as a dessert after a heavy meal. + + +STRAWBERRIES. + +Strawberries are the first fruit to make their appearance in the +spring. They are rich in iron and valuable acids. As they are in +season for a long time they should not be eaten to excess, never more +than once per day. From three to eight ounces, according to age, is +sufficient for one meal. If perfectly fresh, they combine well with +fresh cream or milk. Yeast bread, red meats or legumes should not be +eaten at the same meal with strawberries. Berries which have undergone +slight decomposition should be placed in a mason fruit jar with a +little water and be sterilized. This juice will keep for several days +in a cold place and can be used for the flavoring of milk, or for +softening zwieback which is to be served with cream or milk. If the +juice has undergone fermentation reboil it before using. It may be used +for fruit puddings or fruit gruels or be mixed with other fruit juices. +In this way everything is utilized and nothing wasted. + + +CHERRIES. + +The cherry season is short. Therefore, they should be eaten almost +daily. All varieties are wholesome. If desired, several kinds may be +mixed at one meal. They combine well with egg foods, whole wheat, +cornmeal and fish. They may be eaten at the beginning or at the end of +a meal or by themselves. People with weak stomachs should not eat them +at night. + + +BLACKBERRIES. + +They are a valuable and nutritious fruit and can form a perfect meal +in combination with light cereal foods. They have little preservative +properties and therefore should be eaten only when perfectly fresh. +For young children or people with intestinal weakness, only the juice +should be used in the form of wine or gruels. + + +RASPBERRIES. + +They are a light and delicious fruit. They combine well with milk, egg +foods, or nuts, and can be served morning, noon or night. + + +PEACHES, PEARS AND APRICOTS. + +They are all three rich in sugar and cellulose, and can form a +substitute for part of the cereal foods during hot summer days. (See +recipes for Salads.) + + +THE PINEAPPLE. + +The pineapple contains bromaline and is of medicinal value in the +treatment of certain stomach disorders. It is not a necessary article +for the table of people of moderate means. + + +BANANAS. + +They are a very nutritious fruit and can partially replace the cereals. +If combined with green leaves, and lemon, they can form a perfect +meal. The bitter substance which is contained in the inner skin of +the banana should be scraped off with a knife and added to the bulk, +as it counteracts the sweet flavor of the banana and adds to its +digestibility. Baked bananas are not necessary for a healthy stomach. + + +APPLES. + +They are among the most perfect of fruits. People who have difficulty +in digesting a sufficient amount of cereals should eat apples almost +daily. If raw apples disagree, they can be made agreeable by combining +them with fat meats or oil in the form of a salad. Baked apples and +apple sauce are also good, provided they are not spoiled with too much +sugar. Some apples are fibrous and muscle-feeding; others are richer in +phosphates and valuable minerals. For salads use tart apples. + + +GRAPES. + +Grapes are a valuable fruit for the table if eaten in the right +proportion with other foods which contain fat and protein. They are +rich in sugar and tartaric acid. As a medicinal fruit they may be eaten +in large quantities by themselves. + + +NECTARINES. + +Like the pineapple, they belong to the luxurious fruits and are adapted +for people with a large purse. They are rich in sugar and starch, with +a small amount of cellulose. + + +ORANGES, GRAPEFRUIT, LEMONS AND LIMES. + +They all belong to the citric acid group, and are of all the fruits, +the richest in valuable acids, which in the process of digestion are +converted into salts, rendering the blood more alkaline. The latter +three should be used in greater quantities in countries near the coast +or in low and damp districts, especially during the rainy season. The +outer skin is rich in volatile oils and is useful in the preparation +of fruit-and-milk soups. The white rind is useful as a medicine, for +patients who suffer from malaria. A small amount of it chewed while +sipping a glass of fresh milk will greatly add to the digestibility +of the milk and serve as a germicide to the liver. The juice of +one-quarter of a lemon may be taken in connection with the skin of +one-half a lemon, in combination with a glass of milk. During fever, +the skin should be carefully expectorated. + + +FRUIT JELLIES. + +If prepared from fruit juice and cane sugar only, they are powerful +stimulants and have little food value, for the reason that they arouse +the nerve cells to extreme activity and rapid oxidation. They furnish +no food for the nerve cells, and the nutritious elements in the other +food materials taken in combination with these jellies pass out of the +body without being assimilated, or produce congestion and inflammatory +conditions. Even natural stimulants, in the form of raw fruits, can +become harmful if taken, in excess, or in the wrong combinations, +unsuitable to the individual requirements. If the glycogen-making +function of the liver becomes overburdened, the result will be +diabetes, neuralgia or starch-poison. + + +COMPOTES OR STEWED FRUITS. + +They are more wholesome and economical than jams and jellies, which are +prepared with large amounts of sugar. + +They are best served with the meat dish or with some substantial +pudding. If served with sponge cake at the end of a meal, the digestive +juice becomes acid, and produces fermentation and mal-nutrition. + + +PLUMS. + +Green, red and blue plums are all valuable fruits. The blue plum is +rich in iron, minerals, and sugar, and is, next to apples and tomatoes, +one of the most perfect fruits. It has great preserving qualities and +if picked on a dry, sunny day and placed carefully in straw in a dry, +cold place, will keep until Christmas. For combination, see menus and +salads. + +People who have distress from eating raw plums should let them alone or +eat them in the dried state only. + + +FIGS AND DATES. + +They have an average of thirty per cent water, are rich in sugar and +contain some protein and saline matter. They are an excellent food for +people who are fond of sweets. They are more wholesome than canned +summer fruits. However, they should not be indulged in during hot +summer days, or in the spring time when the brain needs relaxation. + + +THE WATERMELON. + +This is the largest of the melon fruits, containing sugar, salts, +cellulose and distilled water. It is an excellent food during hot +weather. People who suffer from chronic kidney disorders should only +indulge in it in small quantities at a time, and never combine it with +mushy or other starchy foods. A few drops of lemon is a good addition, +in place of free salt. + + +MUSKMELON. + +This fruit is also rich in sugar and cellulose. What has been said of +watermelon in reference to combination also applies to this fruit. + + +CRANBERRIES. + +Cranberries, like gooseberries, currants and lemons, are purifying +to the blood and very valuable as a food in malarial districts. +Cranberries combine well with oatmeal, cornmeal, pork, chicken, turkey +and veal. Use no more sugar for the preparation than is absolutely +necessary to counteract the tart taste. Cranberry jelly prepared with +pure sugar is unwholesome. Raw cranberries and raw celery are a good +combination for salad. + + +CEREALS. + +Cereals are the most perfect products of the vegetable kingdom, and +make fairly well balanced foods. They are deficient in fat, with the +exception of corn and oats. In the processes of milling and cooking, +cereals have been more abused than any other foods, by depriving +them of their valuable minerals, and by compounding them into soft +putrefying puddings or rich cakes. Concentrated or predigested cereals, +as advertised under the name of breakfast foods, cannot take the place +of ordinary rolled, whole, or steel cut cereals; they have lost +valuable salts and lime during the process of baking and they also +deprive the walls of the stomach of the normal stimulus, which is +necessary for thorough utilization. + +Well boiled cereal foods in the form of dumplings, macaroni, noodles +or whole cereals are stimulating and heating to the whole alimentary +tract, they take longer to digest, and are more thoroughly utilized +by the system. Predigested cereals and zwieback are more suitable for +the evening meal, or at the end of the noon meal, when the body has +expended energy. Shredded wheat and zwieback may be used with benefit +for breakfast, if a sufficient amount of raw fruits or greens is eaten +with them, but if they are used in combination with other predigested +foods, such as milk or sugar, it gives the intestine nothing to do. +For the evening meal, toasted breads and cereals combine well with +such foods as supply the lack of lime, fats and minerals: cream, +fruit-gruels, yolks of eggs, gelatine, sago, milk and green foods. + + +WHEAT. + +Wheat can be used the year around. In cooking cereals it is very +important to start with the right quantity of water, and allow each +starch granule to burst by fast boiling during the first twenty or +thirty minutes. After this, let it cook slowly for twenty or thirty +minutes longer, or until it is done. It is not necessary to cook +cereals for several hours in order to make them fit for the human +stomach. If well boiled cereals disagree, they are generally poorly +prepared and allowed to get pasty before the starch granules have +burst, or else they are combined with raw sugar and cream, which +produces fermentation. + + +RYE. + +Rye is richer in minerals and contains less starch than wheat. It is +not superior to wheat, but it is one of the oldest and most perfect +foods, and is the staff of life to some of the healthiest and strongest +races of the old world. It is laxative, and because of this it is more +suitable for certain individuals than for others. Rye is a good winter +food; during the summer we have many valuable berries which supply the +system with certain minerals, therefore we require less of rye bread, +or rye preparations, during this time of the year. + +Rye combines well with all starchy fruits and vegetables, which are +deficient in minerals, such as potatoes, pumpkins, squash, melons, +turnips, carrots, beets, bananas, cucumbers, rice and corn. It also +combines well with sweet fruits. Apples, pork, veal, lamb, cheese, +eggs, cream, milk, bacon and oily foods are all good additions to rye. +Boiled rye and starchy foods are unsuitable combinations. + +Whole rye or wheat bread should never be eaten fresh. It should be kept +in a bread box, with good ventilation, in a dry place, or near the +stove. Sun dried bread is the best. + + +OATS. + +Oats are rich in fat and lime, and like wheat and rye belong to the +most perfect foods. A fireless cooker is a convenient apparatus for the +preparation of oats and wheat. They should be thoroughly cooked for at +least half an hour before setting them into the fireless cooker. + + +RICE. + +Rice, although low in protein and fat, is one of the most easily +digested of all cereals, and is especially suitable for brain workers +and people of sedentary habits. This book contains a large number of +different recipes for the preparation of rice. + + +SAGO AND TAPIOCA. + +They are manufactured from certain palms and roots, and belong to +the lighter forms of cereals. They are easily digested if soaked for +several hours before cooking, and can be partially substituted for the +heavier cereals. Cornstarch, arrowroot, potato-flour and agar agar +belong to the same class. They are all valuable for the sick and for +young children. + + +BARLEY. + +Barley is also rich in lime; it should take a more prominent place +among food substances than it does. Pearl barley should be soaked +with soft water before cooking. If it is to be strained, mash it up +thoroughly with a potato masher, and pour more boiling water over it +after the first liquid is strained off. + + +ANIMAL FOODS. + + +EGGS. + +Eggs contain all the elements necessary for the building up of a young +animal; they also contain all the elements which can be found in the +human body. The eggs of hens are used most commonly. The chemical +combination of the whole egg and that of the brain and nervous system +have much in common. The white of the egg contains about eighty per +cent water, twelve of albumen, a small amount of fat and some salts. +For medicinal purposes, eggs should be fresh, directly from the nest. +Eggs are deficient in minerals and should be combined with foods which +are rich in minerals. + + +CHEESE. + +Cheese is one of the most economical and nutritious of foods, and a +true meat substitute. To serve cheese after a dinner is a wasteful +extravagance, and dangerous to health. Cheese combines well with +bread, macaroni, potato and other cereals; raw greens are also a good +addition. Cooking or baking cheese makes it indigestible. Grated or +sliced is the best way to serve it. People who have difficulty in +digesting cheese should always combine it with raw apples, onions, or +tomatoes and lettuce, in the form of a salad. If it still disagrees, +leave out the cereals entirely at the meal, or use black bread with it. +A combination of cheese, eggs and milk in the form of a Welsh rarebit +makes a heavy and indigestible meal, and should only be indulged in by +people who are very strong, and exercise a great deal out of doors. + + +MEAT. + +People who live almost entirely on cooked foodstuffs and white flour +bread, find meat a necessary article of food, and consume it in larger +quantities than would be necessary, if whole wheat bread and raw +fruits and greens were used. Under the present systems of forced and +improper feeding of animals, and the preservation of meats by cold +storage, flesh foods are becoming more dangerous. There is no need +for such an excess in the production of meat, except to satisfy our +habits. If human beings and animals are fed by force, they are not +healthy. Flesh, eggs and milk from animals which are fed by force, are +unwholesome and inferior in quality. + +Under certain conditions and in cold climates, meat is a necessity, +therefore the feeding of animals should be under the observation of +health officers. We need quality more than quantity. + +Pork, although condemned by many people as unfit for food, is a +wholesome article, if the animal is fed upon dry, substantial food. +Pork requires a longer time to digest than other meat, and therefore +it should not be eaten at the evening meal. Pork was considered as an +unclean food by the ancient Jews; perhaps the reason for this was that +the Jew’s system did not require pork, because of his constitution and +the climatic conditions. Fat pork is a specific food for the kidneys; +it is less stimulating and easier to oxidize than any other meat. + +Beef is perhaps the most economical meat for family use. A good +quality of meat should contain both fat and lean. All meats should be +well soaked and washed before cooking. Cold meats are sometimes more +agreeable than hot meats. + +Veal, lamb, chicken and game are all wholesome meats if eaten in +moderation and at the right time of the year. Fresh meats should not +be served oftener than once per day, or better still, three times +per week. The internal organs and glands, such as the lungs, liver, +kidneys, tongue and stomach, are very nutritious. Sausages, if prepared +from fresh, clean meat, and not highly seasoned, are cheaper and more +nourishing than canned meats, and often preferable to fresh meat, +which has hung a long time in a meat shop. The internal organs contain +much lime and organic salts, as they feed the glands of the body; they +should be well soaked before cooking, in order to drain the thick and +impure blood out of them. + +Beefsteak, chops and roasts should be slightly salted before they +are cooked. Free salt sprinkled on meat, or other dry foods, before +serving, is injurious to the lining of the stomach and blood vessels; +lemon can be used instead. Many people have an abnormal craving for +salt. This is a symptom of anemia; the system lacks minerals. The only +way to supply the necessary elements is by taking salt in the organized +state in raw greens and fruits. Free salt can satisfy such craving +temporarily, but it creates an abnormal thirst. Raw apples, tomatoes +and all other acid fruits, in combination with greens, are the best +additions to meats. + + +FISH. + +Fish is a valuable article of food. It is less stimulating than lean +meat, and easier to digest and oxidize; for this reason it can be +recommended for brain workers. It contains a large amount of phosphorus +and nitrogen, and if properly combined with foods which are rich in +minerals, such as apples, tomatoes, lemons and greens, fish is quickly +utilized. Fish and whole rye bread is also an excellent combination. +Fish being soft, it is necessary that it be thoroughly masticated. Fish +can become very dangerous as a food when not fresh. + + +MILK. + +Milk is found indispensable in some cases of sickness, especially +in fevers. The greatest care should be exercised in getting clean, +fresh and perfect milk, and in keeping it in a cold, clean atmosphere +after delivery. Milk may be given as a food, raw, boiled, sterilized, +pasteurized, or peptonized, and can be modified with water or other +foods in many different ways. The best and most suitable method of +preparing it for the patient must be left to the attending physician. + +The color of perfect milk is yellowish white, =not blue white=. Its +odor is pleasant. A drop of milk poured into a glass of fresh water +will go to the bottom if it is good milk. In order to ascertain if the +milk is alkaline, neutral or acid, put a small piece of red litmus +paper into it, and if it turns strongly blue the milk is alkaline. If +a blue litmus paper turns strongly red, the milk is acid. Perfect milk +should be neutral or slightly alkaline. After the milk has stood for +several hours it gradually becomes more acid. + +Milk which is acid in reaction, or blue in color, is unfit as a food +for children and invalids. If a mother is uncertain as to the quality +of the milk she is feeding her child, she should have it examined by +the city chemist. + +Milk, even if handled very carefully, contains many germs. Therefore, +on hot days it is better to sterilize the milk for an infant, even if +the child is in perfect health, or able to take raw milk. If the milk +can be obtained directly from the cow two or three times per day, it +may be given raw on those occasions. If it has stood a little while, it +may be heated quickly to 155 degrees F. over a hot fire, while stirring +it. + + +CERTIFIED MILK. + +This is a high grade of sanitary milk which comes from special dairies, +where great care is taken to keep everything in perfect sanitary +condition. The cows are kept in perfect health and are fed upon food +which produces milk perfect in composition. There are, however, milkmen +who have principle enough to supply their customers with milk of good +character and perhaps of as high a grade as that from inspected dairies. + +I have, in my practice, often come in contact with people who were +informed by their milkmen that certified milk required no boiling or +sterilization. Some people are impressed with the idea that certified +milk has already undergone some sort of preparation. The fact that in +these days milk laboratories can be found in many large cities, may +easily bring confusion of mind as to “what the milk is certified for,” +especially to those who are not acquainted with the preparation of milk +and do not know the difference between raw and sterilized milk, if they +buy it. Such instructions should be given by better authorities than +those who deliver milk, or the label should state “what the milk is +certified for.” Certified, or any other raw milk, which is over eight +hours old, is not a fit food for infants. + + +BOILED MILK AND CREAM FOR TABLE USE. + +Put the desired amount of milk or cream, or mixed milk and cream, into +a clean saucepan, stir over a hot fire until it reaches the boiling +point or to about 200°F. Then pour into a pitcher and set in a pan +of cold water; stir until the milk is cold. Set on ice or in a cold +place for 24 hours. Milk prepared in this way is the only wholesome +kind to use in addition to boiled cereals and fruit puddings. It is +also often preferable to raw cream and milk, in combination with raw +fruits. If the milk is to be used on cereals for the morning meal, it +can be reheated or used directly after boiling. If hot milk is added to +cereals, the sugar will not be missed. + +If boiled milk or cream has stood for 24 hours it has become unfit for +further use unless it is reboiled. If putrefaction has set in, boiled +milk can become more dangerous as a food than raw milk which has stood +for the same length of time; therefore careful handling of boiled milk +as well as other boiled foods is of the utmost importance. (See Chapter +on Hygiene and Economy, under Left-Overs.) + +In many foreign countries it is a general custom in every household to +boil milk directly after delivery, for the infant as well as for table +use. To do differently means uncleanliness. Modern invention of coolers +and ice-boxes in every house, and delivery of milk in bottles, has +gradually done away with this custom. Many of our present generation +of house-wives are so little acquainted with practical housekeeping +that they consider food fit for use as long as it has not soured, +notwithstanding the many changes it has undergone on the pantry shelf. +Raw cream is fit for use only directly after it has left the separator. +Raw milk should not be considered fresh and wholesome for table use +longer than eight or ten hours after milking, and then only with the +most careful handling. Following this precaution, morning milk, which +is delivered during the day, should not be used raw later than five +or six o’clock in the evening. Remember that all milk begins to turn +acid as soon as it comes in contact with the air. The longer it stands +the more acid it will be, besides being laden with germs. The process +of cooking or scalding raw milk checks the fermenting processes and +renders the food more alkaline, especially if it is to be taken with +cereals or fruit puddings and gelatines. + +Cooked milk is not a natural food, but neither are cooked cereals. +Raw milk is quickly digested, while boiled milk takes several hours +to digest, and so do boiled cereals. A combination of raw milk, or +cream, and cooked cereals will force the stomach to absorb the milk +immediately, while the remainder, poorly masticated and filled with +germs, will tend to produce an acid process rather than an alkaline. +If sugar is added to raw milk and cereals, the process of intestinal +fermentation is complete. If the glandular system and the eliminating +organs are strong, they will work harder in order to rid the system of +this excess of acid; but if the constitution is not able to stand the +strain of wasteful nervous expenditure, discomfort and disease will +be the result! Enlarged tonsils are often the first sign of danger. +We cannot invent customs of feeding that interfere with natural laws +without paying the penalty. + + +MISCELLANEOUS FOODS. + + +FATS. + +Fats are derived from the animal and vegetable kingdom; they are rich +in carbon and hydrogen, but poor in oxygen. Emulsified fats are present +in cream, nuts and the yolks of eggs. Oleins are mainly found in oils +obtained from fruits, nuts and vegetables. Butter contains mainly +palmitin. Suet, from beef and mutton, consists of stearin and palmitin. +Lecithin is found in yolks of eggs and in some nuts; it is a highly +complex compound, and a food for the brain and nerve substance. Suet +and mutton fat contain much stearin, and are harder to digest by some +people than other fats. However, the digestibility of a food depends +much upon the individual requirements, and a little self study will +soon convince each what forms of fat are best suited to his needs. As a +rule, people of large bone structures require a greater amount of fat +in their food than those not so constructed. + +Fats are changed into fatty acids and glycerine by the secretion of +the bile and pancreatic juice, and in combination with the intestinal +juices form soluble soaps. In acute diseases fats should be taken only +in the form of butter, milk, or cream, in limited quantities. Fatty +foods are beneficial for children suffering with scrofula or rickets, +and in all chronic, wasting diseases. + +People who do much indoor work, or those who are not able to digest a +sufficient amount of protein or cereals, require more fats. The latter +can be made easily digestible if rightly combined and prepared in the +form of soups, warm sauces, boiled custards and mayonnaise dressing. In +this way the fat globules are equally divided in the food and can be +better emulsified than if eaten in the solid form, or in combination +with white bread or other unsuitable articles. Cream, and the lighter +nuts, combine well with sweet foods, while oils, yolks of eggs, +meat fats, and solid fats, combine well with foods which are rich in +minerals and oxygen. + +People who are unable to furnish their table with expensive fats, +such as butter, olives, cream, olive oil, bacon, eggs, eel and other +delicacies, should use the cheaper forms of fats, as corn, oats, +herring, walnuts, cream-cheese, cottonseed oil, bran, leaf lard, +vegetable butter, middle rib of beef, blood and liver sausages. Meat +products, prepared from the internal organs of the animal, are rich in +lime and fat, and, if prepared from fresh meats of healthy animals, +they are often preferable to canned and cold storage products, or to +meat which hangs in a meat-shop for a week. However, every one who buys +these articles should investigate the source and manner of preparation +for himself. + + +SUGAR. + +Artificial sugar is not a necessary article of food for the healthy +individual who is able to supply his body with fresh and dried fruits +the year round. + +True candies are: figs, dates, raisins and other tropical fruits. The +delicious summer fruits are better eaten without sugar. Undoubtedly +nature did not mean for us to indulge in sweets during hot days, or +she would have provided us more plentifully with them. All the spring +fruits are tart: people who wish to improve the taste of berries add +sugar to them at the expense of health. Our forefathers, who did not +enjoy such luxuries, had better health than our present generation. +The sugar-cane in its natural state is a valuable food. It contains +gluten and minerals, such as are found in other vegetables, and if +eaten in this form it is more wholesome than refined sugar. The gluten +and minerals are destroyed by chemical processes which are necessary to +produce sugar from the cane and beet. Pure, crystalized sugar cannot +sustain life, unless it is eaten in the proper proportion, with foods +which contain gluten, minerals and fats. + +Sugar which contains minerals cannot crystalize; it remains syrup, +therefore the latter is more wholesome than sugar. In order to produce +beets, which are richer in sugar and poorer in salts, certain methods +of manuring are employed. The profit gained by this method is a +financial one. The consumer is the loser. + +If artificial sugar is united with cocoa or other bitter, sour, +nutritious substances it will serve as a food; therefore, sugar in +the form of a prepared food such as chocolate, gelatine and gruels is +wholesome for those who require cooked foods. If the sugar industry +were diminished, the canning and stewing of fruits would also be +diminished, and we would have fewer tea and coffee drunkards. All +this gluttony in stimulating beverages and sweet fruit sauces was +not indulged in by the masses a hundred years ago, therefore the +constitution of the average individual at that time was much stronger. + +Many parents are impressed with the idea that their children require +a large amount of sweets, in order to make them grow. We cannot force +nature without paying the penalty. At maturity, we reap what has been +sown for us, or what we have sown for ourselves. + + +SPICES. + +Spices are a species of aromatic vegetables and fruits used for the +seasoning and preservation of foods. Their flavor is pleasant and +stimulating to the mucous membrane of the mouth. + +The odoriferous substances yielded from these plants are: the volatile +oils and ethers of peppermint, roses, orange flower, lavender, camphor, +lemon, bitter almond, wintergreen, cinnamon, cloves and a number of +others. They are used for perfumes, medicines, confections, and in +the art of cookery. Many of the spices used for food are dried, as +bay leaves, thyme, marjoram, vanilla beans, dried skins of lemons and +oranges. Ground spices or liquid extracts should be used sparingly. +Many of them are adulterated. Free salt and ground spices create an +abnormal desire for water and food, and they injure the mucous membrane +lining of the blood vessels and glandular structures, and obstruct the +capillaries. + +People who cannot relish their food without these artificial appetizers +should fast a while, or replace them by natural stimulants, as +tomatoes, apples, lemons and greens. Few people realize the harm +that is done by the number of salt, sugar and pepper holders that are +placed on the table at every meal, to say nothing of the dozens of +boxes of ground spices that fill the kitchen shelf. A pinch of pepper +on gravies, milk soups, or other nutritious dishes, if mixed thoroughly +with the food, assists in the coagulation of soft nitrogenous foods and +prevents putrefaction, but excess of it, or if sprinkled on dry food, +is very harmful. + +The best way to use spices is to buy them whole, in the fresh or dried +state, and chop, grate, or grind them when needed. Vanilla beans, +bitter almonds, bay leaves, cinnamon bark and many others may be used +whole and removed before serving. + +Children’s food should never be covered with pepper or other +stimulating spices. Under our present system of living salt has become +a necessary adjunct to our food. Legumes, cereals or any other foods +which require a large amount of water for cooking need an additional +amount of salt. It should be added before the food is removed from the +fire, so that the salt will be properly dissolved and combined with +the food. Moderate amounts of preserved, salted meats and fish are +valuable as antiseptics, if combined with soft, cooked, nutritious +foods in the form of soups and gravies, or with milk foods, eggs, +cereals or legumes. Salt used in this way will not hurt the lining +of the alimentary tract and other tissues, as free salt does when it +is sprinkled on lettuce, meat, potatoes or other dry food. Never use +salted, smoked or preserved meats or fish in excess. If possible, +investigate the source and manner of preparation of preserved foods. + + +DESSERTS. + +Desserts have only been mentioned in the form of steamed puddings, +gelatines, oranges, grapes or bread and butter in combination with +black unsweetened coffee. Artificially prepared desserts in the form +of attractive, soft puddings and other rich mixtures flatter the +palate and renew the appetite. The true enjoyment of eating is in the +satisfaction of hunger. The craving for desserts indicates a desire +to stimulate certain nerves, which force the contents of the stomach +into the intestine and destroy the digestive processes or produce +decomposition, hasten absorption, and exhilarate the brain with the +toxins hereby produced. + +Those who desire to correct the habits of intoxication in themselves or +in others should consider whether the abnormal craving is for merely +physical pleasure or for the satisfaction of starved and overworked +brains and bodies, and the change should be brought about accordingly. +To drop a long acquired habit at once may prove harmless to one person +and very fatal to another. + +The worn-out digestive organs need to be toned up and developed +gradually, either by stimulating fruits or fruit juices or by tonics in +the form of bran-tea and malt-coffee. + +People who have vigorous appetites and strong digestive organs may eat +a few nuts at the end of the meal until the appetite has been restored +to normal. For those who like sweets, a large number of recipes have +been given for fruit salads and light cooked dishes. Many can be served +as whole meals for the evening, or in combination with milk broths or +soups. + + +MUFFINS AND PANCAKES. + +Many people who find pancakes indigestible will do well to observe the +time when they are most agreeable. If they are made with eggs, cream, +and water, or with rich milk, and properly prepared and combined with +suitable articles, they are generally agreeable to the most sensitive +stomach. + +People of sedentary habits, or those who do brain work mainly, should +not eat pancakes or muffins for breakfast. + +All ingredients, as well as the vessel, should be cold. The batter +should also be made in a cold place or out of doors. The oven, the +baking pans and the oil in which the cakes are baked, should be as hot +as possible. + + +BREAD. + +Bread made from white flour and yeast is the staff of death. Few people +realize that if they wish to use white bread as a food the proper +amount of minerals, fats and nitrogen must be added, in order to make +it a perfect food. Yeast bread, if eaten with jams and jellies in large +quantities between meals, is health destroying and dwarfs the body. It +is also unwise to eat white bread in combination with other starches, +as rice, potatoes and soft puddings. The average individual who takes +plenty of out-door exercise may get along well for years on such +mixtures and suffer no inconvenience, but people with poor eliminating +organs or chronic ailments, or those who do much indoor work, do well +to use yeast bread in moderation, especially if prepared from white +flour. + +Baked and boiled cereals are more nutritious than bread. In the +fermenting process which takes place in rising bread, valuable +substances such as lime and salts are lost. It is rendered more acid, +and therefore unfit as a food for people with weak stomachs. If yeast +bread is combined with foods which render the fluids of the stomach +alkaline, it is less harmful. + + +SOUPS. + +Many American housekeepers do not know how to prepare soups and do not +like them. The fact that people of many nations in the old world, with +smaller incomes than the average American working man, use soups daily, +once or twice, and are far superior in physical strength and endurance +to the latter, who lives mainly on beefsteak, white bread, potatoes, +sugar, tea and coffee, should convince every one that nutritious soups +are an important article of diet. Close study and persistent effort +will enable every homekeeper with small means to learn how to prepare a +soup that is palatable and nutritious. The daily use of white bread and +butter is expensive. Besides it produces diseases, imperfect bodies and +premature old age. + +All who are in the habit of eating more than their systems require +and especially those who indulge in large amounts of bread at dinner, +would do well to begin their meal with a soup. Legume and cream soups +will furnish a satisfactory meal by themselves. For combinations, see +“Menus.” + + + + + PART TWO + + PREPARATION OF FOODS. + + +TABLE OF MEASURES AND WEIGHTS. + +A standard measuring cup contains 8 ounces or ¹⁄₂ pint. + +1 tablespoon = 3 teaspoons +2 tablespoons = 1 ounce +8 tablespoons = 4 ounces or ¹⁄₂ cup +16 tablespoons = 8 ounces or 1 cup + +All ingredients measured by the cup, tablespoon or teaspoon are +measured level. + +1 pound (English weight) = 425 grams or 16 ounces +1 pound (Metric system) = 500 ” +2 pounds (Metric system) = 1000 ” + + + + + CHAPTER I. + + GREEN VEGETABLES. + + +Green vegetables furnish a large amount of easily digested +carbohydrates and contain much mineral matter in which meats and +cereals are deficient. That they add to the highest purity of our blood +has been proven by the fact that many blood and skin diseases have been +cured by the application of specific greens alone. However, no matter +how valuable an article is, it should be used according to the needs +of the individual. As vegetables also contain a large amount of water, +it is not wise for one who has to perform active mental or physical +labor to indulge in a large amount of cooked, especially underground, +vegetables at the noon meal. At this time of the day the system +requires the most nutritious foods in the form of proteid elements, +no matter whether the meal consists of cooked food, cold or warmed +over. Green peas and corn are best eaten at the noon meal, as they +are rich in proteid elements. Asparagus, tomatoes, string beans and +leaf greens are also suitable at this time of the day, provided some +nutritious food of the proteid class is served with them. For further +combinations, see “Left Overs” and Menus. + +The blanching of vegetables, as advised by some authorities, will +always remove valuable constituents of the plant. The blanching and +ventilation of vegetables during the process of cooking is advised, +in order to make them more wholesome. All artificially prepared foods +will lose certain constituents through the process of cooking, and +this loss is generally made up by additional flavoring or sauces. +Vegetables which are cooked in very little water and kept well covered +(not ventilated), will lose less of their natural qualities, and +the injurious gases which do not escape by this process can be made +harmless through the addition of fats, in the emulsified form, as +sauces, the yolk of an egg, lemon or cream. + +In the consumption of food, as well as the custom of dress and +education, some people have reached that stage of refinement where +degeneration begins. We cannot refine natural food without paying +the penalty for it, which means the producing of disease and the +shortening of life. The excessive use of refined sugar, alcohol and +other artificial stimulants, has produced a dislike for fatty foods +by many people, so that they refuse to eat sauces, or fat meats in +any form, the only fat they use being butter. While the latter is a +valuable food, it often cannot be assimilated by the system if spread +on white bread, or mixed with cooked vegetables; it generally serves +only as a lubricant. If butter is eaten in excess, especially in the +summer, it clogs the system. Some people prepare vegetables and soups +with melted butter for the sake of convenience. This is a waste, since +a tablespoonful of butter or other fat properly emulsified as directed +under butter sauces will often give more nutriment than one-quarter of +a pound of butter wasted by soaking into toast or other cooked foods. + +The American method of cooking green vegetables in a large amount of +water and throwing it away, then seasoning them with butter and spices +and serving them with lean meat and white bread, produces a starvation +diet. In such a meal, the important mineral matter and the fats in +vegetables and whole wheat grains are left out, and are supplemented by +an excess of starches and water in the form of bread, beverages and +desserts. Additional fats should be added scientifically and combined +with foods which are rich in minerals and acids. + +All vegetable water, especially that of canned or sterilized fruits +and vegetables, is very wholesome and antiseptic. Strained, sterilized +tomato, currant, gooseberry and strawberry juices are unsurpassed as +a liver medicine in some conditions. These same foods will lose their +medicinal value if stewed in an open kettle. They should be prepared in +Mason jars or cans. After opening, these fruit juices may be kept in +earthenware on ice for twelve hours, and served again. After this they +should be reboiled or sterilized, in order to check fermentation. For +the sick, the same precaution should be taken with keeping fruit juices +as with milk. + +When using canned vegetables, never throw away the water, if it is +not to be used for dressing. Add it to soups or use it in place of +beverages. Pea, bean and asparagus water may be made very palatable if +cream is added. See preparation of legume teas under “Fluids.” + +In preparing vegetables for the sick, the finest of all dressings is +the yolk of an egg and lemon juice, with a small amount of butter. The +fat in the yolk of the egg being emulsified in a perfectly natural +state, it feeds the mucous membrane of the entire alimentary tract and +blood vessels. Besides neutralizing the gas producing tendencies of the +foods, it aids in the digestive and assimilating processes and feeds +the nerve sheaths. In all chronic conditions, which are the result +of hardening of the arteries, a large amount of the yolk of eggs, +combined with lemon and oil, may be used. There are a few vegetables +which do not combine well with the yolk of an egg, such as turnips, +carrots, beets and onions. These contain a large amount of sulphur +and iron, which is also found in the yolk of the egg. Fat meats are +good additions to the last mentioned vegetables, except onions, which +are rich in oil themselves. If underground vegetables are served in +the form of purees, they should be mashed very fine or rubbed through +a colander; the butter which is added should not be allowed to boil. +Peas, beans, cauliflower and cabbage are most likely to disagree if +served with butter only. Butter sauces, cream sauces, yolks of eggs and +lemon are the best additions to make them agreeable. + +Some people prefer vegetables cooked in oil. Those whose systems can +digest a large amount of fat will find them agreeable. + + +ARTICHOKES. + +Wash them thoroughly and remove the outside leaves. Drop into salted +boiling water and cook for 20 or 30 minutes. Add a few drops of vinegar +to the water while boiling. Serve warm with a white sauce or let cool +and serve with French or mayonnaise dressing. + + +ASPARAGUS. + +Wash and cut them into inch pieces until the hard part of the stem is +reached. Boil them for 20 minutes, or until tender. Serve warm with +butter, milk, cream, or egg sauce, or cold with French or mayonnaise +dressing. The asparagus may be scraped and tied into bundles when +boiling. + + +BEETS. + +Remove the green tops and wash them carefully. Do not prick the skin, +as the juice will then escape and injure the color as well as the +flavor. Young beets will be tender in about one hour, older ones take +two to three hours. When done, peel and slice. Serve with a butter or +cream sauce, or plain, with butter and chopped parsley. For salad, cut +into slices and pour over them boiling vinegar, diluted with one-half +water. Add whole spices if desired. + + +MASHED BEETS. + +Prepare like the above. When tender, peel and mash very fine with a +potato masher, and add butter and a few drops of lemon juice. + + +BEET GREENS. + +Wash the tops and boil in a very little water until tender. A small +piece of salted or smoked lean meat may be boiled with them to give +them a better flavor. Chop fine and flavor with butter and lemon +juice. A brown butter sauce may be prepared from the water in which the +greens have been boiled; when done mix with the finely chopped greens, +and let it boil a second, and flavor with lemon. + + +ROASTED CARROTS. + +Wash, scrape, and cut them lengthwise into halfs and quarters, then cut +crosswise into inch pieces or smaller. Cover with boiling water and +cook for 10 or 15 minutes, with a little salt. Drain off the water (add +to soups); brown some fat and flour, add to it soup stock, whey or the +water which was drained off, and roast the carrots in it until done. +Cover them tightly and add more fluid while roasting, if necessary. +Flavor with chopped parsley. + + +CARROT PUREE. No. 1. + +Steam or cook the carrots with salt and as little water as possible. A +small piece of lean bacon or cornbeef may be added for flavoring. When +done, mash very fine with a potato masher. Flavor with butter and a +little pepper and parsley or lemon. + + +CARROT PUREE. No. 2. + +Prepare like the above, and add one potato to three medium-sized +carrots. If the potatoes require less time to cook, add them when the +carrots are half done. This preparation may be especially recommended +for chronic invalids or for those who have a dislike for the sweet +flavor of the vegetable. + + +CREAMED CARROTS. No. 1. + +Cook like carrot puree. When tender, make a butter sauce with the +water; add parsley and hot cream, if desired. + + +CREAMED CARROTS. No. 2. + +Cook like number one, thicken with flour or corn starch, and add some +hot cream and parsley. Serve, like soup or vegetables, for breakfast or +supper, with dry whole wheat or black bread. Butter is not required at +the meal if cream is used. If the butter and cream are emulsified as in +sauces, they are more wholesome. + + +PEAS. + +Wash the peas while in the pods, then shell. Boil the pods in a very +little water for 15 minutes, then take out and put the peas to boil in +the same water. Add a little salt and sugar when almost done. Prepare +further like creamed carrots. Some people prefer them with no dressing +except butter. Those who have difficulty in digesting starch and wish +to cut out the bread at the meal may use sauces or cream dressings with +their vegetables, especially in the winter. + + +MIXED PEAS AND CARROTS. + +Put the peas on to boil, and when half done, add an equal amount of +carrots which have been cut into half inch pieces. Prepare with a +butter sauce like creamed carrots, and add chopped parsley. This will +afford a perfect meal for dinner in spring or summer. A few bread or +flour dumplings may be served with it. The latter should be cooked with +the peas 10 minutes before serving. Salted or smoked meats give them a +good flavor. + + +PEAS AND CODFISH (Saxon Dish). + +Cook the peas with a very little water, and add meat broth while they +are boiling. Boil some fresh codfish in a separate saucepan, and when +done remove the skin and bones, cut into pieces and mix with the peas. +Prepare a butter sauce from the liquid remaining on the peas. Carrots +may be added. + + +PEAS WITH LAMB. + +Boil the lamb with sufficient water to cover it. Add salt and onion. +When half done, put it to boil with the peas, which should have been +boiled with water in another saucepan for 10 minutes. When meat and +peas are done, remove the fat, thicken with flour and add the pea water +to make a butter sauce. Flavor with parsley. Use the meat broth for +soup or add the yolk of an egg or two, and serve in cups. + + +MIXED VEGETABLES (Leipsiger Dish). + +Use asparagus tops, young French carrots, peas, and cauliflower. Cook +each vegetable separately with salt, in as little water as possible. +When done, drain the water from each and use for soup. Mix the +different vegetables in one dish and pour browned butter over them. +Serve with Lobster Curry. A butter sauce may be prepared from the +vegetable water in place of brown butter. Bread or flour dumplings may +be served with it. Lean meat is also a good combination. + + +CAULIFLOWER. + +Cauliflower should be avoided by those who have delicate stomachs, at +the evening meal. It should be perfectly fresh and put into salted +water for an hour before cooking, in order to take out any hidden +insects. It should be boiled 20 to 30 minutes; if steamed it takes a +little longer. Flavor with salt and a little sugar while boiling. Serve +with brown or melted butter and lemon, or prepare a butter sauce with +soup stock and the yolk of an egg, or with cream. Season with pepper. +Serve with chipped beef or grated cheese for breakfast, or with lean +meat for dinner. Left over cauliflower may be baked in the oven with +cheese or bread crumbs, and served for breakfast. Tomato sauce is also +suitable as a dressing. Cold cheese is a better combination with the +latter than cream sauce or baked cheese. + + +STRING BEANS. + +They are very purifying and should be eaten often, by people of a +bilious tendency. Select young string beans, pull off the string on +each side and break in pieces an inch long. Boil in slightly salted +water and prepare like green peas. They may be mixed with carrots. Ribs +of beef or lamb can be cooked with them as described in recipe for +peas. For other combinations, see “Boiled Mixed Dinners.” + + +SPINACH. + +This is also a very valuable vegetable. Besides being rich in iron +and phosphates, it is laxative, and excellent as a medicinal food +for constipation. Wash it thoroughly. For a delicate stomach use the +leaves only. Steep in as little water as possible, chop very fine or +rub through a colander; season with pepper, salt, lemon and butter, or +prepare with a brown or white butter sauce from soup stock, or spinach +water. Gelatine may be used in place of soup stock by dissolving the +gelatine in the vegetable water. Smoked or salted lean meat may be +cooked with it for flavoring. Serve with eggs or lean meat. + + +SPINACH (Saxon Dish). + +Boil in as little water as possible, and chop fine. Then chop fine some +well watered salt herring or other salt fish. Prepare the spinach with +a butter sauce made from soup stock, add the fish and serve on toast. +Dried bread crumbs or browned flour mixed with butter, without the +liquid, may be added to any of the green leaf vegetables. + + +MUSTARD GREENS. + +Dandelions, yellow dock, horse radish tops and lettuce may be prepared +in the same manner as spinach. + + +OKRA. + +Wash and remove the stems. Boil in salted water for 40 or 50 minutes. +Prepare with a butter or cream sauce. + + +STEWED CUCUMBERS. + +Wash and peel them. Then cut into pieces and cook with as little water +as possible, until tender. Serve with fish or lean meat for dinner, or +with whole wheat or rye bread for breakfast. + + +CELERY ROOT. + +Wash and boil the roots with the skins. When tender, peel them and cut +into slices. Prepare with a butter sauce made with soup stock or serve +with French dressing. Flavor with parsley. + + +BLACK CARROTS. + +Wash and scrape. Boil in salt water to which a little vinegar has been +added. Prepare with a butter sauce, or mash fine. Serve with tongue, +croquettes or boiled beef. + + +EGG PLANT. + +Cut in slices about an inch thick. Make a batter of eggs, salt and +flour; dip the slices of egg plant in the batter, and fry in hot fat. +Serve with lean meat, for dinner or supper, or serve with green salad +for breakfast. + + +STUFFED GREEN PEPPERS. + +Cut off the stem end and remove the seeds. Fill the peppers with a +dressing such as is given in recipes for bread dumplings or meat +croquettes. Place them in a baking dish with two tablespoonfuls of oil +or fat; when brown add a little flour and some soup stock, cover the +dish and bake in an oven for about 50 minutes. The inner part of the +peppers may be mixed with the filling. + + +ONIONS. + +For stewing use small or medium sized onions. Boil them in salt water, +drain off the water and serve with butter and lemon, or prepare a +butter or cream sauce. They are best eaten for breakfast or dinner with +some salted meat, and wheat or rye bread. + + +RAW ONIONS. + +People who like onions and find they disagree on account of the strong +acids, should grate them and mix thoroughly with sauces, or French or +mayonnaise dressing. + + +FRIED ONIONS. + +Chop the onions very fine in a wooden bowl. Then heat some butter and +oil and fry them until light brown and pour over steak or mix with +potatoes. + + +PARSLEY. + +Chop enough to last for several days. Melt some butter and add the +parsley, and let boil up once. When cold put on ice. This saves time, +though it is best to prepare the parsley fresh for each meal. + + +MUSHROOMS. + +Wash and dry them, then roll in flour and fry in fat until brown. Add +some soup stock and steep until done. Cover well. If the stock is too +thin, add a little browned flour; season and serve on toast. + + +RED CABBAGE. + +Wash and cut in quarters. Mince very fine and put on to boil in a +little water; let it cook for 20 minutes in earthen ware, then add +three to five ounces of fat or oil, some vinegar, sugar, salt and +caraway seed. Let all cook for several hours. A few apples may be +cooked with the cabbage and taken out when done. The latter may be +served for breakfast. When the cabbage is done, thicken with browned +flour and let cook 10 minutes longer. Onion may be added if desired. A +piece of salt pork is also a good addition in place of oil. + + +WHITE CABBAGE. No. 1. + +Prepare the same as red cabbage. + + +WHITE CABBAGE. No. 2. + +Cut in quarters and boil in a little water with a small piece of lean +salted smoked meat, or without meat. When tender, drain and serve with +butter and the yolk of an egg and lemon, or with an egg sauce or tomato +sauce. + + +SPROUTS. + +Remove the outside leaves and put to boil in a little salt water. When +tender, drain and season with butter and lemon. The yolk of an egg may +be added. A butter or egg sauce is also good. + + +COOKED CORN. + +Remove the leaves and put in cold salt water for 30 minutes. Then boil +for 20 minutes. Corn is best when eaten raw. It is very nutritious and +will afford a perfect meal during the summer with tomato salad and +lettuce. + + +CANNED CORN. + +Thicken the corn with flour and water. Add a small amount of hot cream +and season with salt and pepper or a few spoonfuls of tomato juice. +If no cream is desired, drain off the liquid and thicken like butter +sauce. Canned corn, being a rich and soft food, should not be mixed +with many other foods at the same meal. It is more suitable for the +morning or noon meal than for supper. + + +KOHLRABI. + +Peel, slice thin, and stew in a very little water. When nearly done, +add some hot soup. Prepare with a butter sauce. Chop fine some green +leaves of the plant previously boiled and add. Serve with boiled beef. + + +VEGETABLE OYSTER. + +Wash, scrape and boil in salt water until tender--about 40 minutes. +Prepare with butter, milk or cream sauce, or mash fine and fry like +potato balls. Season with lemon or pepper. + + +TURNIP PUREE. + +Prepare like carrot puree. Cook with as little water as possible. + + +ROASTED TURNIPS. + +Prepare the same as roasted carrots. They combine well with mutton. + + +FRIED PARSNIPS. + +Scrape, wash and cut in slices, lengthwise. Boil in salt water for 5 +minutes, then drain and fry in smoking hot fat. They can be turned +in batter if desired. They may be fried without cooking, like sweet +potatoes. + + +KALE. + +This is a desirable vegetable in cold weather. It is purifying and very +valuable during the rainy season, in malarial districts. Remove the +leaves from the stems, wash and boil in salt water, using as little +water as possible. Chop very fine and prepare like spinach. A little +smoked meat may be added. + + +SQUASH. + +If young and tender it does not require peeling. Wash, cut into small +pieces and steam. When done, mash fine and season with salt, pepper and +cream, or butter, and a few drops of lemon. It may be cut in slices and +fried in oil, or dipped in butter and fried like egg plant. + + +TOMATO PUREE. + +Cut some fresh, firm tomatoes into several pieces. Cook in a double +boiler with as little water as possible. Rub through a sieve with a +spoon or potato masher. From 3 to 6 ounces of thick puree is sufficient +at a meal, for the average adult. For medicinal purposes, tomatoes may +be eaten in large quantities. + + +CANNED STEWED TOMATOES. No. 1. + +They are more wholesome if not cooked. Place a can of tomatoes in hot +water to heat, drain off the liquid, and serve with meat, fish, eggs or +cheese. The liquid may be kept for soup. + + +STEWED TOMATOES. No. 2. + +Heat a can of tomatoes, thicken with flour and water, and let boil 10 +minutes. Add some butter and flavor with onion, and small amount of +sugar if desired. + + +STEWED TOMATOES. No. 3. + +Prepare as number two, thicken with bread or cracker crumbs, instead of +flour. + + +STEWED TOMATOES. No. 4. + +Heat a can of tomatoes. Then heat some butter and oil in a flat +saucepan, thicken with mixed flour, flavor with onion, add the tomatoes +gradually, and let boil a few minutes. + + +STUFFED TOMATOES. + +Wash the tomatoes and cut off the upper part with a sharp knife. Scrape +out the pulp and fill the tomatoes with cold chopped meat mixed with +onion and mayonnaise dressing. Garnish with lettuce and serve with +bread and butter, or as an entree. + + +SAUERKRAUT. + +Wash the sauerkraut in cold water several times. People with sensitive +stomachs should boil it for a short time. Then drain off the water +and put on to boil again. If no meat is served with it, use a few +tablespoons of oil, lard, butter, or goose fat. Add onions and a little +sugar or some apples for flavoring. Cook from one to two hours. Then +add a little flour dissolved in cold water, or two raw grated potatoes. +Remove the apples before serving. The latter may be eaten for breakfast +or supper. If the onions disagree, remove them before serving. Good +combinations with sauerkraut are: Pea puree, pork, bacon, liver, +liver-pudding, white fish, and oysters stewed or fried. + + +CABBAGE ROLLS. + +Wash some large cabbage leaves. Fill them with finely chopped left-over +meat, mixed with eggs. (See recipe for croquettes.) Then tie the rolls +together with a string. Steam in a shallow dish with as little water as +possible. Serve with an egg sauce. Flavor with mace. + + +POTATOES. + +Potatoes consist mainly of starch and water. They are more expensive +than wheat, rye, oats, barley and corn. They should not be eaten +oftener than once a day, or better three times a week. People who do +hard physical or mental work should not eat potatoes at the noon meal. +Fat meats, eggs, fish and greens combine well with potatoes; if they +are served with lean meat, some fatty substance in the form of butter, +cream or gravy should be eaten with them. Fried potatoes are not +wholesome. The best way to prepare them is to boil or bake them in the +skins, or boil or mash them in cream or buttermilk. + + +POTATO SALAD. + +Boil or steam some potatoes with their jackets on. When done, peel +and slice them into a deep bowl while warm; then sprinkle over them a +little salt, pepper, and finely chopped or grated onion, and pour over +them some boiling hot vinegar diluted with one-half water and mixed +with melted butter or oil. Cover with a saucer and shake well; let +stand for twenty or thirty minutes. If there is too much liquid, pour +off some and mix the remainder with mayonnaise dressing and chopped +parsley, if desired. + + +SWEET POTATOES. + +Boil the potatoes in the jackets, let cool, peel, slice, and fry in +one-half butter and one-half oil. Serve with cranberry sauce, lettuce, +and lean meat. + +Sweet potatoes may be peeled and sliced in the raw state, and fried in +half oil and half butter. Serve as above. They are very suitable for +breakfast. + + +CREAMED POTATOES. + +Select small potatoes and boil in the skins. Add some salt. When done, +peel and cut into thin slices. Bring some milk to a boil, and thicken +with corn starch dissolved in water, or prepare a butter sauce with +butter, flour and milk. Add the potatoes and some finely chopped +parsley. Serve with fish or salted preserved meat. + + +CRUST POTATOES. + +Use small, imported German potatoes. Boil with the skins, peel and +turn in yolk of eggs and rye nuts; fry in oil and butter. Serve with +sprouts, or spinach and meat. + + +STEAMED POTATOES. + +Peel small sized potatoes, wash and put into a steamer or colander. +When done pour into a dish, and mix with chopped parsley and fresh +butter. Serve with fish. + + +FRENCH FRIED POTATOES. + +Peel and cut into long strips or thin slices. Put into salt water on +ice for half an hour. Fry in boiling oil. + + +MASHED POTATOES. + +Peel, wash, and boil or steam the potatoes; when done, mash fine, and +add some hot cream or cold buttermilk, and a little salt, also a piece +of butter. + + +MASHED SWEET POTATOES. + +Prepare the same as white potatoes. + + +POTATO BALLS. + +Beat 2 eggs with an egg beater, mix with one cup of left-over mashed +potatoes, shape into balls and fry in hot fat. Serve with bacon, fish, +or sausage, for breakfast. + + +POTATO PUDDING. + +Prepare the same as potato balls. Put the mass into a pudding dish and +cover with rye nuts, grated cheese, or a beaten egg mixed with rye +nuts, and bake half an hour. + + +POTATO AND APPLE PUREE. + +Prepare as for mashed potatoes. Use apple sauce in place of milk or +cream, mix well and add a liberal piece of butter. Serve with sauer +roast, veal cutlets or sausage. It is good for breakfast with bacon. + + + + + CHAPTER II. + + LEGUMES AND MEATS. + + +BAKED BEANS. + +Pick over the beans carefully, wash and soak them in soft water as +directed in chapter on legumes. If the beans are to be cooked with fat, +scald or parboil the meat first, add it to the beans after they have +cooked for about an hour. If the beans require long cooking, take the +meat out when it is tender. When the beans are tender, pour them into +a bean-pot or round pan, cover the top with part of the fat meat cut +into slices, or pour some cooking oil over the beans, and add a few +whole onions. Bake for about an hour. Onions and fat meat eaten at the +same meal are liable to disagree, therefore serve the onions at another +time, or use them only for flavoring purposes. + + +BAKED LENTILS OR PEAS. + +Prepare in the same manner as baked beans. They require less fat for +cooking, and are more palatable if served without meat than are beans. +Onions are rich in oil, therefore if plenty of onions are used, the +meat is not missed so much. In cooking legumes, it is best not to add +the salt until they are nearly done, because the salt hardens the +water. If legumes are preferred cooked instead of baked, it is better +to add a thickening of flour and butter before serving, otherwise they +may produce flatulent dyspepsia. + +Legumes lose their natural flavor and stimulus in the drying and +soaking process, therefore they are not palatable or easy to digest +without some form of fat and appetizing raw salad, which supplies +the needed stimulant. Many people add sweets to legumes or make them +more indigestible by adding ground nuts and other rich foods to them, +as in many vegetarian dishes. Such foods are a dangerous burden to a +weak stomach and liver. Heavy protein foods require an acid medium +for proper digestion and utilization. If legumes are used in the form +of soups and purees, nothing should be added but a little flour, dry +toast, fats, or raw vegetables. If we wish to be strict vegetarians +we must live upon raw foods. If we wish to live on cooked foods, a +moderate amount of meat is necessary for most people. + + +LIMA BEANS. No. 1. + +Soak some lima beans in soft water. Cook in a small amount of water +with a little salt. When tender, dissolve some cornstarch with cold +water and add to the beans; boil for 10 minutes, then add a few +tablespoonsful of hot cream and remove from the fire. Flavor with +chopped parsley, if desired. Serve with frankfurter or other lean, +smoked meats. Mashed or raw carrots are also a good addition. + + +LIMA BEANS. No. 2. + +Prepare like the foregoing. Drain off the water and add a piece of +butter, the yolk of an egg, a little lemon juice and parsley, if +desired. + + +LIMA BEANS. No. 3. + +Prepare like the foregoing. Drain off the water and prepare a +butter-sauce, mix with beans and serve plain, or add the yolk of an +egg, a little lemon, and parsley. + + +PEA PUREE. + +Soak ³⁄₄ cup of dried green peas in soft water. Boil with I quart of +water and 1 onion for about an hour. Bake in a bean-pot for 1¹⁄₂ hours +or longer; add more water if necessary. Keep the peas covered. When +done run through a colander and add 1 teaspoonful of butter. This makes +about ³⁄₄ of a cup of puree. One-third of this portion is sufficient +for a sick person or a young child. Serve on toast, or with raw +carrots, or cold fat meat. + + +BEAN AND LENTIL PUREE. + +Prepare and serve like the foregoing. A small veal or mutton bone may +be boiled with it. The puree must not be greasy. + + +SOUR ROAST. + +Let a quart or less of vinegar come to a boil, dilute it with one-half +the amount of boiling water, add some bay leaves, cloves, whole pepper, +onions, or any other flavoring, and pour over a piece of beef (rump +piece) which has been slightly rubbed with salt. Let it stand for +several days. Then take it out of the liquid, cover with bacon or suet, +and put into hot fat. After it has roasted for a while, stir a large +tablespoonful of flour into the fat, add some water, and the spiced +herbs. Cover well, and let it roast two or three hours. Add water or +buttermilk to the gravy, if desired. Serve with potato dumplings, +lettuce and stewed prunes. + + +VEAL CUTLETS. + +Sprinkle some lemon juice over the chops, then beat up several yolks of +eggs, turn the chops in them, dip in rye nuts and fry in hot fat for +ten minutes. Serve with lettuce and tomatoes, or with boiled potatoes, +lettuce, stewed prunes or apple sauce. + + +CHICKEN IN GELATINE. + +Put a small veal bone to boil with the chicken. When tender, take a +part of the broth, add some vinegar to it, boil for ten minutes with +onions and spiced herbs. Cut the chicken into pieces, place in a deep +bowl, and pour the hot broth and vinegar over it. Cool and serve the +next day. Use about ¹⁄₂ cup of vinegar to 1 quart of broth. + +Another way is to pour pure, hot vinegar over the meat in the bowl, let +it stand an hour or longer, then pour off the vinegar, and pour enough +broth on the meat to cover it. Meat preserved in this way will keep on +ice or in a cool place for a week. The meat and gelatine may be brought +to a boil again at the end of the week. This will preserve it for a +longer time. Goose may be prepared in the same manner. + + +LAMB OR PORK IN GELATINE. + +The loin is the best part for this purpose. Prepare with veal bone like +chicken. + + +PORK CUTLETS. + +Prepare the same as veal cutlets. Fry with plenty of onions. + + +KIDNEY HASH. + +Put the kidney into cold water for an hour, then scald with boiling +water and boil in the soup together with a soup bone. When done, mince +fine and prepare with a brown flour gravy. Serve on toast. + + +TRIPE. + +Cut into small pieces and boil with a very little water, and a pinch of +salt. When done, add some sweet whey or tomato juice. Heat some butter +or oil, thicken with flour and add the liquid gradually, as for butter +sauce. Season with chopped parsley. + + +HAMBURG STEAK. + +Grind some round steak in a meat grinder. Shape into flat cakes and fry +in hot fat with plenty of onions. Turn from side to side while frying. + + +STEAMED LIVER. + +Liver must be fresh in order to be wholesome. During hot weather it +may become dangerous as a food after it is one day old. Remove the +toxic blood by placing the liver in water or sour milk for one hour. +Change the water several times. Then remove the skin and tie some bacon +or suet over it. Roll in flour and steam in fat for 20 minutes. Then +add sufficient boiling water to half cover the meat. Flavor with bay +leaves, salt, pepper and plenty of onions, also add a little vinegar +and sugar, and steam for about an hour. Keep the saucepan well covered. +Serve with potatoes or with apple and lettuce salad. The gravy can be +strained and used the next day for breakfast or supper. See recipe for +flavoring of sauces. + + +HASH. + +Chop fine any kind of left-over, cold meat. Mix with one-third portion +of grated or mashed potatoes, and add plenty of finely chopped onion +and parsley. Brown some flour and butter, add a little soup stock and +mix with the meat. Cook and serve on toast or with salad of greens. + + +FRIED CALVES’ LIVER. + +Slice the liver and put in cold water or sour milk for at least an +hour. Change the water several times, then dry the liver and fry on +a hot, oiled skillet, with onions. Serve with a salad of apples and +lettuce, with French or mayonnaise dressing. + + +TONGUE. + +Soak the tongue over night in cold water. Boil from three to four hours +and serve with dried mushrooms and brown flour gravy. + + +CROQUETTES. + +Chop fine some left-over meat, mix with one-half or one-third dried +bread-crumbs, a little salt, pepper and mace. Then add several beaten +eggs, mix well, form into balls, roll in egg and cracker-crumbs, and +fry in hot fat. Drain on paper or in a wire sieve. + + +TONGUE IN GELATINE. + +Fresh left-over tongue may be kept for a while by preserving it in +gelatine with veal bone. + + +BRAINS. + +Brains are very nutritious, but they are not a wholesome food for +people with chronic indigestion. They should be served on dry toast and +eaten with sour salads of fruits and greens. + + +SALISBURY STEAK. + +Secure some fresh, thick, sliced, round steak. Scrape, or grind in a +meat-cutting machine, and mould into flat, round cakes. Have an iron +spider very hot and oiled to prevent sticking. Lay the meat cake in, +and turn from side to side till cooked sufficiently. + + +CREAMED CHIPPED BEEF. + +Bring to a boil some soup stock from veal or mutton bone, thicken +with cornstarch or white flour, boil 10 minutes, and add one-quarter +or one-third part of hot cream. Cut or chop the dried beef fine, pour +over it some boiling water, let stand a minute, then drain, and mix the +beef with the cream gravy. Add a pinch of pepper, if desired. In place +of cream, milk and butter may be substituted and prepared like butter +sauce. + + +BREADED GOOSE. + +Use goose which has been cooked in sour gelatine. Take the pieces out +of the bowl and warm in order to remove the gelatine. Then beat up +several yolks of eggs, turn the meat in it, then roll in flour or rye +nuts, and fry in hot fat. Serve with apple sauce or tomato puree. + + +HAM HASH. + +Take equal parts of mashed potatoes and finely chopped boiled ham. Mix +with several well beaten eggs and fry in the form of a large flat cake. +Serve with macaroni. + + +MEAT CAKE. + +Soak some stale bread in cold water. Press out very dry and mix fine. +Add some finely chopped onions, parsley, and a little pepper, and mix +with one-third or one-half of finely chopped left-over or fresh meat. +Mix all well and shape into a loaf. Bake in an oven with moderate heat. +Add boiling water and fat. Baste occasionally, and bake one hour. When +done, thicken the gravy with a little flour. Serve for dinner with +salad of greens. + + +SMALL MEAT CAKES. + +Prepare the same as the foregoing. Shape into small balls and fry in +hot fat. + + +TURKEY. + +Wash and clean the turkey, stuff it with tart apples, cut into +quarters, to which a half cup of dried currants and half cup of +bread-crumbs or rye nuts have been added. Sew it up, flavor and cover +with sliced salt-pork or bacon. Fill the pan one-third full of boiling +water, add onions, cover and roast from two to three hours. Add more +water, if necessary. Serve with cranberry sauce. Use the gravy left in +the pan the next day, with steamed potatoes or rice, for breakfast or +dinner. + + +TURKEY STEW. + +Cut off the wings, neck, and legs, before roasting the turkey. Put to +boil with a small veal bone, add the giblets and stew until tender. +Prepare a butter sauce from the broth. Flavor with onion and parsley. + + +TURKEY IN GELATINE. + +Prepare like turkey stew, and finish like chicken in gelatine. + + +RIBS OF PORK WITH APPLE FILLING. + +Prepare the same as turkey, sew the ribs together and roast two to +three hours. + + +STUFFED TURKEY NECK. + +Cut off the neck from a large turkey. Stuff it with a bread dressing to +which the giblets, fat and liver of the turkey have been added. Roast +it in the same pan with the turkey or prepare it for another meal. + + +LIGHT BREAD DRESSING FOR TURKEY OR CHICKEN. + +Remove the crust from a small loaf of graham bread. Crumble up the soft +part and mix with chopped parsley, onion, garlic, thyme, marjoram, +sage, salt, one well beaten egg and one-half cup of finely chopped fat +of the bird, or suet. This is sufficient for an 8-pound turkey. This +dressing is especially good for people with delicate stomachs. + + +BOILED BACON. + +Select firm, eastern bacon. Wash thoroughly with cold and warm water. +Let it come to a boil, throw away the water and pour on some fresh +water. Boil about an hour. Let it cool on a platter and use the next +day. Warm, fat meat is not wholesome for a delicate stomach. + + +FRIED BACON. + +Parboil the bacon for one-half hour. Follow directions for boiled +bacon. Let it cool and slice for frying. If the bacon is preferred raw, +pour some boiling water over sliced bacon, let stand 5 minutes, pour +off the water and fry or broil in the oven. + + +LEAF LARD. + +Chop some leaf lard very fine and let it stand in cold water for +several hours, or over night. Fry in an iron skillet, with apples and +onions, until crisp and brown. Strain the lard into a bowl and serve +the residue warm with stale black bread. Spread the lard on black bread. + + +BACON FAT. + +Remove the fat from boiled or fried bacon and spread on stale black +bread. Combine with raw apples. This is good for breakfast. + + + + + CHAPTER III. + + FISH, CHEESE AND EGGS. + + +Fish should be cleansed as soon as it is caught, or directly after +delivery from the market, and preserved with salt until ready for +cooking. If the fish is to be fried, the salt should be washed off, the +fish thoroughly dried and rolled in egg and rye nuts, or flour. If the +fish is to be boiled, the salt should also be washed off, and the water +for seasoning be flavored with spiced herbs. If more salt is necessary, +add it to the water. + + +BOILED FISH. + +Prepare as directed in the foregoing. + +Fish in gelatine can be prepared with veal bone as directed for +chicken. For gravies with boiled fish, see chapter on “Sauces.” + + +SHELL FISH. + +Shell fish, as well as all other fish, should be eaten only when in +season. People with chronic constipation and torpid liver should avoid +shell fish because they are soft, and easily putrefy. Oysters and +clams are a very valuable food for the sick, and also for the pregnant +woman. They are rich in lime substances and nourish the glands of the +body. They should be served in combination with lemon and greens, or be +prepared with milk. + + +PICKLED HERRING. + +Clean and wash the fish. Place in a colander and add salt. Let stand +for several hours. Then, wash the fish and dry; roll in flour and fry +in hot fat or oil. Serve warm with lemon, or lay in a stone jar. Add a +few bay leaves, whole peppers, and raw onions. Bring some vinegar to a +boil with an equal amount of water, pour over the fish and add the fat +in which the fish have been fried. If they are kept for several weeks, +an extra amount of fat should be added for covering, so as to exclude +the air. + + +FISH CAKES. + +Any left-over fish may be made into a nutritious dish for the morning, +noon, or evening meal. + +Take equal quantities of finely chopped fish and grated potato, beat up +several eggs with a little salt and pepper, add some thick cream, and +flavor with grated onions. Form into balls with a tablespoon and fry in +hot fat. Serve with rice, or with a salad of apples, or tomatoes and +lettuce. + + +CODFISH CAKES. + +Take one-third of shredded or finely chopped codfish with two-thirds of +grated potatoes; prepare as in the foregoing recipe. + + +COTTAGE CHEESE. + +Put some whole, or skim milk, into a pan and set in a cool room, +which has plenty of fresh air. Do not cover the pan. If the room is +exposed to dust, put a few long sticks over the pan and cover with +a cheese-cloth. When the milk begins to get thick, set the pan into +a larger pan with warm water, and keep it in a warm place or in the +oven until the curd separates; it must not become hard. Then put a +cheese-cloth on a colander and pour the milk into it. Let stand for +several hours, until the whey is thoroughly drained off. Then chop +fine some green peppers or onions, mix with the cheese, add a little +salt and pepper, and serve with apple or potato salad or spread on +sandwiches. A few teaspoonsful of sugar and caraway seed may be added +in place of the onion and pepper. + + +SOFT BOILED EGGS. + +Put the eggs into cold water, place on the stove, and when the water +begins to boil, the eggs will be done. + + +BOILED EGGS. No. 2. + +Pour boiling water over them and let stand on a hot stove for 10 +minutes. + + +BOILED EGGS. No. 3. + +Pour boiling water over the eggs and let them stand on a hot stove for +15 to 30 minutes. + + +SCALLOPED EGGS. + +Prepare a plain white sauce, mustard or horse-radish sauce. Cut some +hard boiled eggs in halves, pour the sauce over them. Serve with +potatoes. + + +OMELET. + +Mix a tablespoonful of flour with a half cup of warm milk or water, and +a little salt. Beat up two eggs, mix well with flour and water, then +pour into a hot pan in which some butter has been melted. Cover and +bake on the stove with moderate heat for eight or ten minutes. Turn if +desired. Serve with lettuce and fruit sauce. + + +SCRAMBLED EGGS. + +Beat together one-half cup of soup stock, milk or water, and 3 eggs. +Add one-half tablespoonful of flour and mix well. A little chopped, +cold, salted meat may be added. Pour all into a hot pan with melted +butter, and stir until it is stiff. + + + + + CHAPTER IV. + + SOUPS. + + +LEGUME SOUPS. + +Soups prepared from legumes, fruits or cereals require an addition of +fat in the form of butter, oil, the yolk of an egg, cream, or fat meat. + +A soup of peas, beans, corn or lentils may be prepared from left-over +food or fresh cooked legumes. To one cup of cooked legumes add three +to five cups of hot water or weak soup stock, boil or mix well, then +strain. Heat one or two tablespoonsful of butter or half butter and +half cooking oil, add to this one or two tablespoonsful of mixed +flour, let boil, then add the hot broth at short intervals, stirring +to prevent lumps. When all the broth is used, let the whole boil a few +minutes. Remove from the fire, flavor with lemon juice, pepper, bay +leaves, chopped fresh thyme, sage or parsley, and serve. + +To these soups an addition of hot cream may be made before serving, +if desired. They form a perfect and an economical meal without the +addition of meat, eggs, fish or other protein foods. Celery, lettuce, +raw apples and crackers with butter are a good addition. They should be +well masticated, and the soup eaten with them very slowly. + + +BEAN SOUP. + +Wash 1¹⁄₂ cup of black, white, red or mixed beans and soak in 1 quart +of warm soft water over night. The next day add about 5 pints of cold +or boiling water to the beans, let come to a boil; add two finely cut +onions and a potato, parsley or other flavoring. Then wash ¹⁄₂ pound +of bacon several times with hot and cold water and put on to boil in +sufficient water to cover it. Let boil 5 or 10 minutes, pour off the +water and put the bacon into the bean soup. Let all boil for about +an hour; when the meat is tender, take it out and put on a plate to +cool. Let the soup simmer slowly for 3 hours or longer; then strain. +Let stand a little while, remove the fat and mix it with 2 or 3 +tablespoonsful of flour in a clean saucepan over the fire, add the +strained bean soup gradually, let all boil a few minutes and serve. +If the soup is desired thin, use only a part of the fat and a little +flour. A cupful of strained tomato juice and chopped parsley may be +added before serving. This should make five soup plates full. Serve +with fried bread or bread and butter and raw carrots. + + +CREAM OF BEAN SOUP. + +Prepare like the foregoing. Leave out the meat, butter, flour, and +tomatoes; mix with one-fifth part or less of hot cream before serving. +Add plenty of chopped parsley. + + +PEA SOUP AND CREAM OF PEA SOUP. + +Prepare like bean soup. Flavor with celery roots or stems. + + +TOMATO SOUP. + +Strain a can of tomatoes and heat. Add an equal amount of boiling water +or soup stock. Heat some oil, butter or fat; add flour, boil a few +seconds; then add the tomato juice gradually and a little salt. Boil +all 3 to 5 minutes, then serve. It must be of the consistency of gravy. +Raw cucumbers and celery are a good addition. + + +CREAM OF TOMATO SOUP. + +Prepare like the foregoing. Add ¹⁄₄ part or more of hot cream before +serving. If milk is used, it must be more in proportion than cream. + + +CREAM OF TOMATO SOUP. No. 2. + +Mix 1 quart of hot water or veal stock with 1 quart of strained hot +tomato juice. Dissolve 2 to 3 tablespoons of cornstarch in cold water +and stir into the boiling fruit juice. Boil 10 minutes, and season with +salt and a little sugar, if desired. Remove from the fire, add hot +cream, mix and serve. Good in the summer. + + +HUCKLEBERRY SOUP. + +Wash one quart of huckleberries and boil with two quarts of water and +a piece of cinnamon. When done strain or leave the berries in the +soup. Shape some dumplings with a dessert spoon and boil in the fruit +soup until they rise to the top. Use recipe for flour dumplings No. 1. +Cherry soup from fresh cherries may be prepared with dumplings instead +of thickening. + + +BLACKBERRY SOUP. + +Prepare the same as the foregoing or see recipe for blackberry gruel. + + +CHERRY SOUP. + +Remove the stones from one quart of cherries, and bring two quarts of +water to a boil with a stick of cinnamon, pour in the cherries and let +them simmer for 20 or 30 minutes. Add enough sugar to counteract the +tart taste and thicken with a little cornstarch. Cool and serve with +zwieback. If used for supper on hot days it should be prepared in the +morning, and allowed to cool. Beaten whites of eggs with a little sugar +may be placed on top. Serve on soup-plates. + + +DRIED CHERRY SOUP. + +Soak some dried cherries for several hours. Cook with the desired +amount of water and a little sugar and cinnamon. Finish as the +foregoing. This is excellent for convalescents during the winter. + + +PLUM SOUP. + +Wash one pound of blue plums and boil with three to four pints of +water, a stick of cinnamon and sugar until well done. Thicken with +cornstarch, or with sago which has been soaked. Cook 15 to 20 minutes +or longer. Run through a colander and add a piece of butter. Cool and +serve with zwieback and beaten whites of eggs, if desired. Hot cream +may be added in place of butter. + + +BEEF SOUP. No. 1. + +Select a rump piece, wash thoroughly, put into boiling water, add +some salt, and skim. Chop fine some green onions, celery, asparagus, +parsley, carrots, turnips, add to the soup; young peas, bay leaves, +whole pepper and chopped bacon may be added. Cover tightly, and boil +slowly for two or three hours. Then brown several tablespoonsful of +flour in the same amount of butter, add to the soup, and boil ten +minutes longer. Strain and serve. A glass of Madeira or white wine may +be added. + + +BEEF SOUP. No. 2. + +Prepare like number one. Instead of brown flour, add one-half cup of +barley which has been soaked and boiled in a small amount of water for +an hour. Then add to the soup, boil all together for an hour or longer, +strain and serve. A good addition to boiled beef is a salad of celery +root, or apples, or potato dumplings. + + +CLEAR SOUP, WITH RICE. + +Select some fresh chicken, beef, lamb or several kinds of meat. Wash +thoroughly, and put into boiling water, add salt and skim. Flavor with +potatoes, onions, or any kind of greens which is most desirable. Boil +two or three hours and strain. Boil some rice with salt water in a +separate saucepan, bake in the oven until well done. Remove from the +fire, add a piece of butter, the yolk of an egg and some grated nutmeg. +Stir all well, pour into a dish, serve with the soup like mush and milk. + +Clear broth beaten up with yolks of several eggs may be served in cups. + + +VEGETABLE SOUP, WITH MEAT. + +Wash a piece of bacon or ham thoroughly, cover with cold water and +bring to a boil. Pour the water off and put on again in boiling water. +When the meat is half done add some bay leaves, carrots, celery, young +peas, asparagus, parsley, cauliflower, and dried prunes or pears and +cinnamon. When the vegetables are tender, brown some butter and flour, +mix with finely chopped marjoram and thyme; add to the soup, boil a few +minutes longer, and serve. This is excellent in the spring-time. For +people with digestive troubles, the soup must be strained. A few raw +yolks of eggs may be beaten up with the soup before serving, if desired. + + +SOUP STOCK. + +Wash some beef, mutton or veal bone thoroughly. Put to boil in cold +water, skim and cook for four hours or longer. When done, strain into +several stone jars or bowls. Let cool and set on ice. When preparing +soup, cook the desired amount of vegetables in a little salt water; +when tender, add the soup stock, bring all to a boil and strain. This +stock can also be used for the preparation of vegetables and purees, +especially for people who do not eat meat. Add one-half to one whole +cup of stock to the vegetable water and prepare with a butter sauce. + + +KIDNEY SOUP WITH RICE. + +Use soup stock or prepare a clear strong meat soup from middle rib or +soup bone to which one or two kidneys have been added. For flavoring +tie the tops of celery roots and green onions into a bunch and cook in +the soup. The celery and onions can be eaten as a vegetable if desired. +Serve with plain water rice as directed for clear soup. + + +PIGEON SOUP. + +Take old pigeon for soup. Flavor with asparagus or young peas. Boil +some rice in a little water and salt separately; when half done, add it +to the (pigeon) soup and cook an hour longer. Raw yolks of eggs may be +added to the soup before serving. + + +POTATO SOUP. No. 1. + +Boil potatoes with salt water and an onion; pour off water, mash +potatoes fine, and add the potato water. Bring to a boil some fresh +cream and milk in a separate saucepan, and add it to the potatoes. +Flavor with a little pepper, and chopped parsley. + + +POTATO SOUP. No. 2. + +Boil the potatoes in plenty of water with salt and onions; drain off +water, mash potatoes, and return to the potato water. Then melt some +butter, thicken with flour, add the hot potato soup to it gradually, +and boil all a few minutes. Bring some fresh milk and cream to a boil, +add it to the soup, and flavor with chopped parsley and pepper. + + +CLAM CHOWDER. + +Prepare like potato soup number two, and add clams and hot cream. + + +OATMEAL SOUP, WITH HAM. + +Wash one-half a cup of steel cut oats with cold water. Bring to a boil +with two or three quarts of water; add salt, celery, parsley, onions, +and about six potatoes. Wash a piece of bacon or ham with plenty of fat +on it, parboil it in water for ten minutes, then put it into the soup; +boil all for about two hours. Mash and strain. Take off the grease, +mix with flour, add the strained soup to it gradually, let boil a few +minutes. It can be prepared without meat. This is an economical and +nutritious dish. + + +BARLEY SOUP. + +Prepare the same as oat meal soup. Fat meat may be used in place of ham. + + +KNORR’S PEA SOUP. + +Knorr’s pea soup can be bought in all first class grocery stores. Time +for preparation, twenty minutes. It may be improved by adding hot +cream or gelatine to it, or by thickening it with butter and flour. +Bean, lentil, green corn, tomato, and several other soup extracts of +Knorr’s can be prepared in the same manner and improved in many ways if +desired. They are very nutritious and save time and labor. + + +BEER SOUP. No. 1. + +Wash and chop fine some dried currants and raisins, put them to boil +with one pint of white, stale bread, three pints or more of cold water, +a piece of cinnamon, a little salt, a few spoonsful of sugar and about +a pint bottle of imported root beer. Boil very slowly for one-half hour +or longer, run through a colander. Add some hot cream or a piece of +butter and two yolks of eggs. + + +BEER SOUP. No. 2. + +Bring to a boil a pint of imported root beer and a pint of water. +Flavor with a piece of cinnamon. Mix two or three tablespoonsful of +white flour with cold water, and put into the boiling beer, add some +sugar and salt. Boil eight to ten minutes. Remove from the fire, add to +it a cupful of hot cream while stirring. Serve with zwieback. + + +BEER SOUP. No. 3. + +Prepare like beer soup number one, in place of white bread use stale +black bread or one-half of each. This is excellent for constipation. + + +MILK SOUPS. + +Milk soups may be prepared with rice, buckwheat, barley, tapioca, +oats, wheat, flour, corn, macaroni or rye. Oats and barley should +be soaked. Rich milk with one-half water is preferable to skim milk +or poor milk. Bring the desired amount of milk and water to a boil, +stir the grains into it, and boil one-half to one hour. Whole vanilla, +cinnamon, or lemon rind may be boiled with it. Salt should not be added +until done. It may be flavored with grated bitter almond, fine pepper, +mace or nutmeg, or extract of vanilla or other flavoring. Concentrated +flavorings should not be added until it is removed from the fire. Yolks +of eggs may be added before serving. (Oats, barley and buckwheat do not +mix well with eggs.) Sugar is not necessary for milk soups, but if it +is desired, it should be added while boiling. + + +BUTTERMILK SOUP. + +Mix some white flour with cold buttermilk, stir over the fire until it +boils, add sugar and boil ten minutes. Add hot cream or yolks of eggs +or flavoring before serving, as desired. + + +MILK SOUP WITH MACARONI. + +Break some macaroni into boiling salted water, boil fast for 45 +minutes. When done, add an equal part of buttermilk or sweet milk. +Thicken with a little rice flour. + + +MILK SOUP WITH FLOUR DUMPLINGS. + +Prepare some flour dumplings with or without eggs. Drop into boiling +salted water when done, add some hot milk or buttermilk. Thicken with a +little flour, add salt and serve. Sweet dried fruits can be added. + + +BUTTERMILK SOUP WITH RICE. + +Cook some rice with water as directed for “Water Rice”; when done add +one quart of buttermilk to one quart of cooked rice, mix well and stir +over the fire until it boils. Add one-third cup of sugar and simmer +with a piece of cinnamon or vanilla for half an hour longer. Add more +salt if necessary. Some dried soaked cold prunes, currants or raisins +may be mixed with the soup before serving. This forms a perfect meal +for dinner on hot summer days or for supper in winter or summer. + + +ASPARAGUS SOUP. No. 1. + +Cut off one-third of the upper end of the asparagus, then wash, cut in +pieces and put to boil in water, add some salt; when tender thicken +with mixed flour, let boil 10 minutes. Add one-third rich hot milk, +flavor with pepper. Serve. + + +ASPARAGUS SOUP. No. 2. + +Prepare as No. 1; when tender, heat some butter, thicken with mixed +flour, add the asparagus water gradually and boil a few minutes. Then +remove from the fire, stir several yolks of eggs with a little cold +water on a soup plate, add the asparagus soup gradually. Flavor with +lemon and serve. + + +BARLEY SOUP. No. 1. + +Soak a cup of pearl barley. Boil with two quarts of water, some celery, +onions, and finely cut carrots; cook for two hours or longer. Mash all +through a colander, add more boiling water if necessary. It must be +thick like gravy. Add a piece of butter or a little cream, and serve. + + +BARLEY SOUP. No. 2. + +Prepare like the foregoing, add more hot water when straining. Melt +some butter or fat, add one or two tablespoonsful of mixed flour, and +part of the barley soup, and cook. When done, mix with the balance +of the barley soup. Let all boil up for a few minutes and serve. Add +plenty of chopped parsley. + + +BARLEY SOUP. No. 3. + +Prepare like number one or two, boil without vegetables. Leave the +barley in it or strain. Mix with cold stewed prunes before serving. Add +cream, if desired. + + +CARROT SOUP. + +Scrape and wash some young carrots. Cut into small pieces and stew +in water with a little salt. When done, mash up fine and run through +a colander. Prepare with butter, flour and soup stock. Add plenty of +chopped parsley, also raw pea juice, if desired. + + +SPINACH SOUP. + +Prepare from spinach water, with butter and flour. When done, add a few +tablespoonsful of finely chopped spinach. Flavor with grated onion and +lemon. + + +MIXED VEGETABLE SOUP. + +Chop up some celery, onion, potatoes, and parsley stems. Simmer in +water slowly for 30 minutes. Strain, and prepare with butter and flour. +Add plenty of chopped parsley. Finely cut cauliflower, string beans, +and peas can be prepared in the same manner. For people with delicate +stomachs the pulp of the vegetables should never be pressed through. + + +BREAD SOUP. No. 1. + +Soak some stale white and black bread in boiling water for half an +hour. Put on to boil with more water. Cut up a few apples with the skin +and add a stick of cinnamon, a little sugar, salt, and some lemon rind. +Simmer for 30 minutes or longer. Press through a colander and add some +cold soaked raisins or currants and a piece of butter, also the yolk of +an egg, if desired. + + +BREAD SOUP. No. 2. + +Prepare like the foregoing. Leave out the apples. Add hot cream or milk +in place of butter and egg. Use dried soaked currants or prunes, if +desired. + + +BREAD SOUP. No. 3. + +Prepare as the foregoing. Add imported root beer, omit the apples, and +use more sugar. Strain and add hot cream or the yolk of an egg and +butter. Good for constipation. + + +BRAN SOUP. No. 1. + +Use equal parts of stale bread and bran. Prepare like the foregoing. +Leave out the egg. + + +BRAN SOUP. No. 2. + +Prepare like the foregoing. Use more water, and strain. Melt some +butter, thicken with mixed flour, add the hot broth gradually. When +done, remove from the fire and mix with soaked cold raisins and a few +drops of lemon. + + +BRAN SOUP. No. 3. + +Use one cup of bran, four cups of water, four tablespoons of milk +sugar. Strain and thicken with butter and flour as directed for Bran +Soup No. 2. Omit the fruit. A little lemon may be used if desired. Good +for invalids. + + + + + CHAPTER V. + + CEREALS, NOODLES AND DUMPLINGS. + + +BUCKWHEAT GROATS. + +Wash one cup of buckwheat groats several times with cold water, add +about six cups of boiling water and two teaspoonsful of salt. Boil +rapidly for 20 minutes or until it thickens, then allow it to cook 50 +or 60 minutes longer on the stove or in the oven. Serve with hot cream. +Cooked or stewed dried prunes may be eaten with it, or added to the +mush just before serving. Buckwheat is a winter food. People who suffer +from eruptions on the skin after eating buckwheat should let it alone. + + +STEEL CUT OATS. + +Prepare the same as buckwheat groats. Rolled oats may be used instead. + + +ROLLED OATS WITH CRANBERRY SAUCE. + +Boil two cups of rolled oats with a quart of water and a teaspoon of +salt for 20 minutes. Cover and set in the oven, or cook on the stove +for about 40 minutes. Remove from the fire, add a piece of butter +and a few drops of lemon juice. Serve on soup plates, pour over it +cranberry sauce, prune or apricot jam. Eat cold boiled bacon with it, +or raw celery or nuts at the end of the meal. It is good for dinner or +breakfast. + + +RYLAX WITH PRUNE JAM. + +Prepare like the foregoing. Omit the lemon. Serve with prune jam and +fat meat, or with celery or nuts, or with hot cream. + + +ROLLED WHEAT. + +Prepare and serve like rolled oats. Cranberries, prunes, apricots, or +apple sauce, are all good additions. The yolk of an egg may be added to +the wheat when mixing it with butter. + + +BRAN MUSH. + +Bring one and one-half to two cups of water to a boil, add one-half +teaspoon salt. Drop in one shredded wheat biscuit and one-half cup of +bran. Mix all well and boil one minute. Serve with hot cream. + + +BRAN AND RYE MUSH. + +Put one-half cup of rylax into boiling, salt water, and cook 20 +minutes. When done, moisten one-half cup of bran with a little hot +water, and mix with the rye mush. Serve with hot cream. + + +RAW WHOLE WHEAT. + +Soak one-half cup of whole wheat in three-quarters or one cup of warm +water over night. Keep the water warm, if possible. A small amount +of salt may be added. Serve with cream and dates, or with bananas, +carrots, or nuts. + + +BOILED WHOLE WHEAT. + +Soak some whole wheat over night. Boil for several hours with +sufficient water and salt. Serve like the foregoing. + + +POLENTA (ITALIAN DISH). + +Stir some yellow corn meal into boiling, salted water in an iron pot. +Boil for about 40 minutes and stir well to prevent burning. Eat with a +fork, and serve with cheese for breakfast or dinner. + + +RICE FLOUR. No. 1. + +Mix a cup of rice flour with cold water, then add three or four cups of +boiling water while stirring. Boil 15 to 20 minutes. Before removing +from the fire, add some dried currants, which have been soaked for a +while. Put on a soup plate, and pour over it some hot cream. + + +RICE FLOUR. No. 2. + +Use pure rice flour, or one-half cornstarch and one-half rice flour. +Prepare as number one. Before serving, mix with a piece of butter and +the yolk of one or several eggs, and flavor with vanilla, lemon or +bitter almonds. Put on a soup plate, and pour over it hot cream. + + +CORN MEAL MUSH. + +Stir one and one-half cups of corn meal into four cups of boiling +salted water; cook 30 minutes; finish like foregoing. Use lemon for +flavoring. + + +BARLEY. + +Soak a cup of pearl barley over night in soft water, and the next +day boil it in five or six cups of water for two hours or longer. +Flavor with onion, if desired, and if it does not become thick enough, +dissolve a little rice flour with cold water, and add it to the barley +ten minutes before removing from the fire. Serve with cream or with +fresh beef, or salted meat and lettuce for breakfast or dinner. + + +BREAD AND MILK. + +Bring some fresh, whole or skimmed milk to a boil, pour on dried black +bread or crusts, and add a little salt. Let it stand for 10 minutes and +serve on soup plates. + + +CRACKER AND MILK. + +Prepare like the foregoing, or pour one cupful of boiling salted water +over one large unleavened cracker, let stand 5 minutes. Then add one +cupful of hot milk and serve. + + +DIRECTIONS FOR BOILING RICE. + +Wash one cup of rice, and pour into seven or eight cups of boiling, +salted water. Boil rapidly until the grains burst; then cover and put +into a hot oven or on a platter, and cook for 20 or 30 minutes. Remove +from the fire and add a piece of butter and the yolk of an egg, or +serve the rice with hot cream. Dried currants, raisins, apricots or +prunes may be mixed with the rice. If eaten in place of mush, pour the +rice on soup plates, and add hot cream. + + +MILK RICE. + +Allow a pint of water and a pint of fresh milk to come to a boil with +vanilla or cinnamon, and put into it three or four tablespoonsful of +Japan or Carolina rice, which has been soaked for several hours. Boil +rapidly until the starch granules burst, then boil slowly for forty +minutes longer. If it is not thick enough, mix a little cornstarch in +cold water, and add to the rice when nearly done. The yolk of one or +more eggs may be added before serving, if desired. It may be eaten +plain in the form of a thick gruel or with a fruit sauce. It will serve +as a whole meal for children, morning, noon, or evening. A few nuts, or +some celery, may be eaten at the end of the meal. + + +RICE CREAM. + +Cook one cup of rice like plain, water rice with a stick of cinnamon +or vanilla. When done, add the yolks of several eggs and a piece of +butter, or some hot cream and two tablespoonsful of sugar, or one-half +cup of soaked currants or raisins. Stir over the fire until it boils +again. Serve hot or cold with fruit sauce. + + +ALMOND RICE. + +Cook rice with water as directed for boiling rice. When done, remove +from the fire, and mix with it some almond butter stirred smooth with +a little water. Some dried currants or apricots previously soaked may +be mixed with the rice. In combination with a dish of lettuce it will +serve as a whole meal. A few whole almonds may be eaten at the end of +this meal. + + +APPLE RICE. + +Boil rapidly for 30 minutes one-half cupful of rice with three cupsful +of water and a little salt. Peel three medium sized apples, cut them +into small pieces after removing the cores, and add to the rice with +one tablespoonful of sugar. Cook on the stove or in the oven until the +apples are tender. Remove from the fire, add a piece of butter, and +serve with preserved or fresh meat, eggs, fish or cheese. A stick of +cinnamon may be boiled with the rice for flavoring. + + +APRICOT RICE. + +Prepare as apple rice, and let the rice boil until tender. Then drain a +few preserved or canned apricots and add them to the rice, also a piece +of butter or one-half cup of hot cream. Mix well. Serve with lean meat, +eggs, or cheese. + + +CHERRY RICE. + +Prepare like apple rice, and use ripe black cherries, or canned +cherries. Omit the juice. A tablespoonful of sugar may be added to +the fruit while boiling. It is necessary to have the rice boiled in +sufficient water, and long enough to allow each grain to burst before +the fruit is added, or the acid of the fruit will prevent the rice from +softening. Butter alone, or butter and the yolk of an egg, should be +added when acid or sub-acid fruits are mixed with cereals. Serve with +sterilized cream or with eggs, or eat nuts at the end of the meal. + + +CURRANT RICE. + +Prepare like cherry rice. Add fresh ripe or dried currants in place of +cherries. Serve with sterilized cream or with fried or boiled eggs, or +with bacon. + + +RHUBARB RICE. + +Prepare like the foregoing. Use sterilized rhubarb which has been +cooled. Serve with sterilized cream. + + +TOMATO RICE. + +Prepare like apple rice. Use one-half to one cupful of strained, canned +tomato juice. Omit sugar. An onion may be boiled with the rice, if +desired. Serve with fried eggs or fish, and greens. + + +BROWN RICE. + +Brown the rice in butter to a light yellow color. Add sufficient +boiling water and salt, and boil one-half hour or longer. Dried +mushrooms may be added, if desired. Serve with meat, fish, or eggs. + + +CARROT RICE. + +Put some rice to boil in water with salt. Cut young French carrots into +small pieces and add; both will be done about the same time. Add finely +chopped parsley and a piece of butter. Serve with peas puree and fat +meat, or with fish. + + +MACARONI WITH CREAM. + +Break up some macaroni and put in a saucepan, adding boiling water and +a little salt. Boil for 30 minutes, and add more water if necessary. +Dissolve some rice flour in a little cold water and thicken the +macaroni, then cover and bake in an oven for 30 minutes or longer. Heat +some rich cream in another saucepan and mix with the macaroni, and +serve. Flavor with a little pepper, or finely chopped, salted, lean +meat or parsley. + + +MACARONI WITH STOCK. + +Prepare as the foregoing, boil 30 minutes, then add some stock and a +little strained tomato juice. Cover and put in the oven again for 30 +minutes. Serve with grated cold cheese. + + +NOODLES. + +Beat two eggs with two large tablespoonsful of water and a little salt. +Mix with sufficient white flour to make a stiff paste. Put some flour +on a wooden board, knead the dough and add more flour until hard and +dry; then roll out as thin as possible, dry in the sun or on a table, +and cut into fine strips. Boil in salted water for half an hour. Serve +with boiled beef or preserved salt meat, or with grated Swiss cheese +and lettuce. + + +DUMPLINGS. + + +LIGHT FLOUR DUMPLINGS. + +Cream a tablespoonful of butter, and add to it a whole egg and the yolk +of one egg, some salt, nutmeg, chopped parsley, and two tablespoonsful +of flour. Stir well for several minutes. Form small dumplings with a +spoon, put into hot soup and boil eight minutes. + + +POTATO DUMPLINGS. No. 1. + +Cream a tablespoonful of butter, add to it three yolks of eggs, a cup +of cold grated potato, and one cup of dry bread crumbs. Flavor with +lemon, rind, salt and nutmeg, and mix the beaten whites of two eggs +with it. Roll out into small dumplings, and boil eight minutes in soup +or water. + + +POTATO DUMPLINGS. No. 2. + +Mix two cups of cold grated potato with two-thirds of a cup of flour +and one-half cup of creamed butter, adding the yolks of four eggs, +the whites of two eggs, and salt and flavoring. Mix well and form +dumplings. Boil in hot water for about 15 minutes. Serve with roasts. + + +BREAD DUMPLINGS. No. 1. + +Put some stale white bread or rolls to soak in cold water and press out +as dry as possible. Add a tablespoonful of creamed butter, the yolks of +two or three eggs, salt and nutmeg. Add the beaten whites of two eggs. +Form dumplings with a spoon and boil in water, soup or fruit juice +until they swim on top. Serve with stewed prunes or apricots. + + +BREAD DUMPLINGS. No. 2. + +Remove the crust from one-third of a loaf of milk bread and soak the +soft part in cold water for 5 minutes. Put it into a clean cloth and +force out the water. Cream three tablespoonsful of butter, or melt some +soup fat, mix with the bread and stir it very smooth. Let it cool, and +add the yolks of four eggs, salt, a little mace, some finely chopped +parsley, and onion, if desired. Then beat the whites of two eggs, mix +with the mass and form dumplings with a dessert spoon. Put them into +the boiling soup and cook for about 5 minutes or until they swim on top. + + +BAKED CORN MEAL DUMPLINGS. + +Boil in two cups of milk or water two cups of white corn meal with a +tablespoonful of butter, stirring all the time, until the mass is very +thick. Let cool. Flavor with lemon rind and nutmeg, and mix with three +or four well beaten eggs. Shape into dumplings with a spoon, turn in +rye nuts or bread crumbs, and bake in butter. Serve with sugar and +cinnamon, or with apricot, apple or wine sauce. + + +MIXED DUMPLINGS. + +Mix over the fire one and one-half cupsful of flour with two cupsful of +milk and a large tablespoonful of butter, until it does not stick to +the saucepan. Let it cool, add the yolks of four eggs, salt, cinnamon, +a tablespoonful of sugar, one-half cupful of finely cut fried bread +crust and bacon, then the beaten whites of eggs. Form medium sized +dumplings with a tablespoon, and boil in salted water for 5 or 6 +minutes. Serve with stewed pears, cranberries or prunes. They are also +good with sauerkraut. + + +FLOUR DUMPLINGS. No. 1. + +Mix one cupful of flour with one-half cupful of melted butter, one +cupful of hot water, and some salt. Stir well on a hot stove until no +more lumps appear. Cool a little, then mix with several yolks of eggs, +and flavor with mace, chopped parsley or other spices. Dip a spoon in +hot water and form dumplings of the desired size. Put into boiling salt +water or on top of stewed fruit, and boil 6 or 10 minutes, or until +they rise. The spoon must be dipped into hot water each time before +forming a dumpling. Serve with peas or stewed fruit. + + +FLOUR DUMPLINGS. No. 2. + +Mix one cup of white corn meal and one cup of flour with a little cold +water, and stir it into boiling milk. Let it soak for 5 minutes or +until it is thick. Then add a piece of butter, salt, and flavoring; let +cool, mix with several yolks of eggs, and shape dumplings with a spoon, +and put into boiling soup or blackberry juice. Boil about 10 minutes, +or until they swim on top. + + +FLOUR DUMPLINGS. No. 3. + +Mix some white flour, or three-fourths white and one-fourth rice flour, +with baking powder and salt. Shorten with butter and fat like dough for +pie. Roll out, enclose some apples and bake in the oven for 20 minutes +or longer. + + +FLOUR DUMPLINGS. No. 4. + +Mix some flour with baking powder and salt. Stir to a light paste with +cold water, adding several eggs or yolks of eggs. Boil with meat stew +or in water. + + + + + CHAPTER VI. + + BREADS, CAKES AND PUDDINGS. + + +POMPERNICKLE OR BLACK BREAD. + +Prepare a sponge with a pint of white flour, three-fourths of a yeast +cake, a little salt and sugar, and a pint of warm water. When light, +add two quarts of rye meal, a tablespoonful of salt and about one quart +of water. Mix well, and let rise over night. The next morning add about +one quart of warm rye meal, and one of white flour; knead the dough for +at least one-half hour. Let rise again, knead a little more, and shape +into loaves. When light, bake in a hot oven, for about an hour. Pure +rye meal may be used in place of one-fourth white flour. + + +WHOLE WHEAT BREAD. + +Prepare the same as black bread. Use whole wheat flour in place of rye +meal. + + +LIGHT WHOLE WHEAT BREAD. + +Make a sponge from one cupful of luke warm water and one cake of yeast, +with enough white flour to make the thickness of sponge cake. Cover and +set in a warm place, about 90 degrees F. When foamy, add about three +pints of luke warm water, or milk which has been scalded and cooled to +luke warm, about two teaspoonsful of salt, a little sugar and a piece +of butter or fat. Stir into it with a spoon sufficient white flour to +make it of the same consistency as the first sponge. Beat it from 10 to +15 minutes, dust the top with flour, and put it into a warm place to +rise. When light, add enough whole wheat flour to make a stiff dough. +Put it on bread-board with flour to prevent sticking, knead for half +an hour or longer, and let it rise again. When light, shape in loaves +without kneading, put into pans and prick top with a fork several +times. When sufficiently raised, bake in hot oven for about an hour. +Cover top with pieces of oiled paper, the first 20 or 30 minutes. When +done, put the bread on a sieve or in towels to cool. + + +LIGHT GRAHAM BREAD. + +Prepare in the same manner as light whole wheat bread. + + +WHITE BREAD. + +Prepare the same as whole wheat bread, using pure, rich milk, cream +and water, or sweet whey. Add a large piece of butter or cocoanut. Use +white flour instead of whole wheat, mix it with one-fourth white corn +meal, or rice flour. + + +COFFEE CAKE. + +Prepare the same as white bread, using less flour, and add a few well +beaten eggs, the grated rind of several lemons and oranges, or flavor +with nutmeg, dried fruit, vanilla, mace or bitter almonds. Serve with +fresh, sweet milk, or with scalded milk, as a whole meal for supper. + +All breads and cakes made with yeast are more nutritious and wholesome +when stale, on account of the evaporation of water and the changes +which take place in the bread. They should be kept in tins with holes +on all sides, to allow a perfect circulation of air. The tins should +be placed in the sunlight, or on a high, dry place near a stove. In +many foreign countries pompernickle is kept for many months during the +winter by placing it on top of high stone ovens near the ceiling. It +finally assumes a sweet taste similar to that of nuts. + +Bread and cake may be kept sweet and free from mildew for a long time +in the following way: Cut it with a sharp knife, when about four days +old, into slices about one inch thick, then place it on a large, wire +screen in the hot sunshine, cover with a cheese cloth, and let it +lie for several hours, turning each slice until thoroughly dry. Then +place the slices in an upright position in a square box made of wire +screening, and keep in a dry or sunny place, covered with a light +cloth. The box may be placed in the sunshine several times a week. + + +ROMAN MEAL BREAD. + +Prepare the same as whole wheat bread, and use Roman meal instead of +whole wheat flour. + + +BISCUITS. + +Mix one quart of white flour with one-fourth of entire wheat +flour, corn meal, or rice flour. Mix it thoroughly with two level +teaspoonsful of salt, and four of baking powder. Rub into it two +tablespoonsful of vegetable fat or butter. Mix with rich milk and +prepare as usual. Serve with salted, preserved meat and eggs, or with +rich cheese and olives and salad of greens. + + +POP-OVERS. + +Grease the iron gem pans, and place on the stove or in the oven, to +have them very hot. Then beat two eggs very light, mix a cup of rich +milk with a cup of flour, and a half teaspoonful of salt; add the eggs +and beat with an egg beater until all is very light. Pour the mixture +into the pans, filling two-thirds full, and bake in a quick oven. This +will make about eight pop-overs. + + +BRAN MUFFINS. + +Mix one cupful of white flour with one-half cup of graham flour +and one and one-half cups of finely sifted bran. Rub into it three +tablespoonsful of butter; then add one and one-half cups of sour milk, +a teaspoonful of soda, a little salt and three tablespoonsful of +molasses. Put into hot muffin tins, and bake in a hot oven. + + +BRAN BREAD. + +Beat the whites of three eggs to a stiff snow, add a little salt, and +mix with two tablespoonsful of fine, sifted bran, and two of fine rye +nuts. Put the mixture on a pie tin and bake in a very moderate oven. +Leave the door open. Serve with apple salad and lettuce. + + +BOSTON BROWN BREAD. + +Mix together one cup of coarse corn meal, one of rye flour, one of +graham flour, and a teaspoonful of salt. Dissolve two teaspoonsful +of soda in two cupsful of sour milk and mix with the flour, adding +three-fourths cup of molasses. Pour into narrow, oiled tins, and steam +for four hours. Serve with lettuce, celery and apple, or tomato salad, +and nut butter. + + +WHITE MUFFINS. + +Use mixed flour, or rice and wheat as suggested for white bread. Mix +with baking powder and salt. Use two eggs and about one and one-half +cups of rich milk to about three cups of flour. Serve with tomato or +peas puree and lettuce for breakfast or supper. + + +PASTRY FOR TARTS OR PIES. + +Mix one and a half cups of white flour with one-half cup of rice +flour. Add one-half teaspoonful of salt, shorten the flour with three +tablespoonsful of butter and three of oil. Then add to it the yolks of +two eggs beaten with sufficient ice cold water and a little rum to make +a paste which is not very stiff. Roll it several times, then cover and +put it in the ice box for an hour. + + +SAND TART. + +Mix one-half pound of white flour and one-half pound of rice powder, or +wheat starch. Keep in a warm place. Melt one pound of butter, cool and +cream with one pound of sugar, adding ten yolks of eggs, alternating +with the flour. Stir the mass for one-half hour, add the rind of two +lemons, the juice of one-half lemon, and two tablespoonsful of rum. +Beat the whites of ten eggs, mix lightly with the dough, and add a +teaspoonful of baking powder. Bake in a moderate oven for one and +one-half to two hours. During the first half hour have more heat at the +bottom than at the top. During the last half hour have little or no +heat at the bottom. The cake tin should not be moved. + +The tart may be baked in layers or on round tins and be mixed with +different colors, if desired. + + +PLAIN CAKE. + +Cream one-half cup of butter with one-half cup of sugar, add two eggs, +two cups of flour, two teaspoonsful of baking powder, a little salt, +one cup of water, one-half cup of raisins or currants, and any kind +of flavoring. Bake in cake tins. Cake prepared with water is more +wholesome than with milk. + + +FROSTING. + +Cream equal quantities of butter and chocolate. Spread on the layers +when cold. Frosting prepared from pure sugar is unwholesome. + + +STRAWBERRY SHORT CAKE. + +Prepare a light biscuit dough, bake in tins and cover with strawberries +and whipped cream. Use no more sugar than is necessary. + + +FRUIT CAKE. + +Chop up one cup of currants, citron, and raisins, and mix with one +cup of flour. Sift one cup of flour with a teaspoonful of soda, one +of cinnamon, and a little salt. Cream one-half cup of butter with one +cup of brown sugar, one-half cup of molasses and two well beaten eggs; +add the flour, fruit and one-half to three-fourths cup of strong black +coffee. Stir well and bake in a moderate oven for one hour. + + +MIXED FLOUR. + +Mix two cups of white flour with one cup of rice flour and one of +cornstarch. Sift and keep in a tin box for sauces and soups. + + +RYE NUTS. No. 1. + +Remove the outer crust from a loaf of stale pompernickel and grate the +soft part on a grater. Pour the crumbs on a large piece of paper, and +dry in the sun or in an oven. Keep in a dry place, in a tin with good +ventilation. + + +RYE NUTS. No. 2. + +Cut a loaf of stale pompernickel into thin slices and remove the +crusts. Cut the inside into small strips, lengthwise and crosswise. +Allow it to dry thoroughly in a moderate oven or in the sun, and while +still warm, grind it through a coarse meat grinder. Place it again in +an oven or in the sun to dry, or brown slightly. If desired as fine +as grape nuts, grind it again or sift it, and keep in a dry place. It +may be mixed with one-half grape nuts. Use as directed in menus and +recipes. The outside crusts may be dried in the oven or sun, and kept +in tins. The crusts are an excellent addition to milk soups or other +soft foods. + + +SUN DRIED BREAD. + +Cut stale pompernickel, whole wheat or white bread into slices, then +cut in strips crosswise and lengthwise to the size of lump sugar. +Allow it to dry in a moderate oven or in the sun. Keep in a dry place +in sacks or tins. Use with milk as directed in recipes. It may be dried +in slices and eaten in place of fresh bread. + + +FRIED BREAD. + +Cut into strips as directed in the foregoing recipe. Fry in hot oil, or +butter and oil. Serve with legume or fruit soups. + + +CRUSTS. + +Cut some stale whole wheat or black bread into slices. Remove the outer +crusts with a sharp knife and dry them in an oven. Keep in a tin box in +a dry place. + + +IMPERIAL STICKS. + +Cut stale buttered bread into long narrow sticks, and brown in the oven. + + +CORN BREAD. No. 1. + +Three-fourths of a cup of white or yellow corn meal, one and one-fourth +cups of white flour, one teaspoonful of salt, two tablespoonsful of +butter or one-half oil and one-half butter, two teaspoonsful of baking +powder, two well beaten eggs, one and one-half cups of rich milk, and +sugar, if desired. Bake in a quick oven for 30 minutes. + + +CORN BREAD. No. 2. + +Bring one quart of water to a boil, and add a teaspoonful of salt. Stir +about one cup of coarse yellow corn meal into it and let boil 30 or +40 minutes. Then take it off the fire, beat thoroughly with a spoon, +and cool until lukewarm. Add a large tablespoonful of oil or butter, +a little lemon juice and four yolks of eggs. Stir well, and add the +beaten whites of the eggs. Put the mixture into a flat, oiled pan and +bake or heat on a griddle. Small cakes may be formed from the batter +and baked in an oven or fried until browned nicely. The whites of eggs +may be left out, if desired. Serve with salads of lettuce, watercress, +tomatoes or apples, or with fruit sauces. Acid and super-acid fruits +combine best with this bread. + + +CORN BREAD. No. 3. + +Prepare the same as number two, using white corn meal. Flavor with +cinnamon, vanilla or bitter almond, and mix with dried, soaked fruits +as currants, finely cut apricots, or prunes, or serve with a fruit +sauce prepared from blackberries, huckleberries or the above mentioned +fruits. + + +DOUGHNUTS. + +Use four eggs, a small cup of sugar, two cups of rich fresh milk, +a teaspoonful of salt, and about one quart of flour finely sifted +with two teaspoonsful of baking powder. Add grated lemon rind or +cinnamon, for flavoring. Beat the dough until very light. Drop by the +tablespoonful into hot fat. Stewed cold prunes or apricots may be +placed in the middle of each doughnut. They may be served with fruit +soups, fruit sauces, or green salads for dinner in the summer, or for +supper in the winter. + + +CEREAL OMELET. + +To two cupsful of left-over boiled wheat add two well beaten eggs, half +a teaspoonful of salt, finely chopped parsley and onion. Heat butter +and oil in a frying pan, and pour into the mixture. Cook by moderate +heat until firm. Serve with crisp bacon, if desired. + + +HOMINY CAKES. + +Prepare the same as Cereal Omelet or mix with eggs only, and serve with +fruit sauce. + + +BREAD OMELET. + +Remove the crust of one-half loaf of stale milk bread. Soak the bread +in cold milk or water for 5 minutes. Lay it in a cloth and press out +as dry as possible. Cream one-half cup of butter with one-half cup of +sugar; add one-half cup of dried currants, one-half cup of almond meal, +the rind of one or two lemons or oranges, four yolks of eggs, some +cinnamon or mace and a little salt. Mix well, and add the beaten whites +of four eggs. Heat a large flat pan, oil it well, sprinkle with rye +nuts and pour in the batter. Bake on a medium hot stove, turning the +omelet, or bake in the oven. Serve with fruit sauce and green salad. + + +SNOW BALLS. + +Place four eggs in warm water. Mix two cups of flour with a cup of warm +water, salt, and one-half cup of melted butter. Stir it over the fire +until the flour does not stick to the saucepan. Let cool and mix with +the eggs. Beat the dough for about ten minutes. Shape balls with two +tablespoons, and bake in the oven or fry in hot, deep fat. Sprinkle +with sugar and serve for afternoon tea or for supper. + + +EGG TOAST. + +Soak slices of stale bread in milk, and beat up some eggs with a little +salt and cinnamon. Turn the soaked bread into the egg, and fry in hot +butter. The milk and eggs may be beaten up together and the bread +soaked in it before frying. Serve with apple, cranberry or apricot +sauce, or with syrup and lettuce. This is suitable morning, noon or +night. + + +RICE FRITTERS. + +Mix some left-over rice with several well beaten eggs, and the grated +rind of a lemon. Bake on a hot griddle. Serve with fruit sauce and +lettuce, morning, noon or night. + + +UNLEAVENED GERMAN PANCAKES. No. 1. + +Use six eggs, six tablespoonsful of flour, one and one-half cup of warm +milk, one-half cup of cream, and a little salt. Mix well the yolks, +salt, cream, milk and flour, then add the whites of the eggs beaten +stiff. The dough must be of the consistency of thick cream. Bake in +thin layers in half butter and half oil, in a small pan. Serve with +lettuce and fruit sauce or with French dressing at the noon meal. + + +GERMAN POTATO PANCAKES. No. 2. + +Grate five large raw potatoes and one onion. Mix two tablespoonsful of +white flour with a little warm water and a cup of rich cream, add salt +and mix with the potatoes. Then add three whole eggs beaten well, and +fry in hot fat like griddle cakes, until brown. Serve with apple sauce, +or lettuce and French dressing. + + +GERMAN PANCAKES. No. 3. + +Mix one pint of white flour and one-fifth pint of rice flour with +one pint of rich warm milk, or with one-half milk and one-half warm +water, and a teaspoonful of salt. Beat four whole eggs, add to the +mixture and beat with an egg beater for a few minutes, until perfectly +smooth. Bake on a small, shallow, iron, griddle, using about four +tablespoonsful of the mixture for each cake. The fat used for frying +must be boiling hot. Pile on a plate standing over hot steam until all +are done. Cut in sections and sprinkle with sugar, if desired. Serve +with green salads or apples, or with apple, apricot or cranberry sauce. + + +PLUM PANCAKES. + +Prepare the batter a little thicker than the foregoing. Peel and slice +some blue plums very thin, mix with the batter and bake as above. + + +GERMAN PANCAKES WITH BACON. + +Cut some bacon into narrow short strips. Fry until crisp, place in a +bowl and mix with a piece of butter or with oil. Keep it in a warm +place while baking the pancakes. Pour some fat and six pieces of bacon +into the pan for each cake, and bake the same as German pancakes. Do +not allow a metallic spoon to remain in hot fat. + + +APPLE PANCAKES. + +Peel some apples and cut in thin slices. Mix with the dough as directed +for German pancakes and fry on both sides. If fewer eggs are used, take +a little more flour. + + +CHERRY PANCAKES. + +Remove the stones from ripe black cherries. Prepare the dough as +directed for German pancakes, mix the cherries with it and fry in hot +fat. + + +BUCKWHEAT CAKES. + +Mix prepared or unleavened buckwheat flour with sweet cream or one-half +cream and one-half water, and bake on a hot griddle. Serve with fruit +sauce or French dressing at the morning or noon meal. + + +ROMAN MEAL CAKES. + +Soak two tablespoonsful of dried currants in a little hot or cold +water. Mix one-half cup of flour with one teaspoonful of baking powder, +a little salt, and one cup of Roman meal. Beat two eggs very light, +with about one-half cup of water, mix with the flour and currants and +bake in hot fat. Serve fruit sauce with them. + + +MATZOON PUDDING. + +Soak matzoon in cold water or milk for several minutes. Then press out +dry, stir until fine and mix with several well beaten eggs, cream, or +butter, and raisins, chopped apples, currants, lemon rind or any other +flavoring. Heat a cupful of oil or suet in a high iron pot, put the +pudding mixture into it and bake in a moderately hot oven for about one +hour. Serve warm with fruit sauce or wine sauce. + + +MATZOON CAKES. + +Prepare the same as the foregoing. Shape into small balls with two +tablespoons and fry in hot fat. + + +FISH PUDDING. + +Cream three-fourths of a cup of butter, add to it four eggs, nutmeg, +salt, parsley, two cups of bread crumbs, four cups of finely chopped +left-over codfish or salmon, and some lemon juice. Mix well and steam +one and one-quarter or one and one-half hours. Serve with a butter +sauce prepared with soup stock. + + +MEAT PUDDING. + +Prepare like fish pudding. Use four cups of finely ground meat in place +of fish. + + +LIVER PUDDING. + +Prepare like fish pudding. Use three and one-half cups of grated or +ground left-over liver and one-half cup of finely chopped cold, fat +meat or suet. Serve with caper or tomato sauce. + + +POTATO PUDDING. + +Cream one-half cup of butter with one-half cup of sugar, add the yolks +of six eggs, two cups of grated potatoes, salt, cinnamon and the rind +of one lemon; then add one cup of black or white bread crumbs and the +beaten whites of six eggs. A half cup of almond meal mixed with a few +bitter almonds may be added to the mixture, if desired. Bake this +pudding for about sixty or seventy minutes, or boil two hours. Serve +with stewed prunes or apple sauce. + + +PLAIN BREAD PUDDING. + +Soak some stale bread in cold water, press it out thoroughly and stir +smooth over the fire, with some butter or fat. When cool, add salt and +several well beaten eggs or some flour, syrup and chopped suet, mix +well and add any desired flavoring or sugar. Tie in a cloth and boil +for two hours in salt water, or with white beans. Serve with stewed +fruit. + + +RICE PUDDING. + +Cook some rice as directed for water or milk rice. When cool, cream +some butter with an equal amount of sugar, and add several well beaten +eggs, lemon rind, cinnamon, a little bread crumbs, some raisins or +currants and some sweet or sour cream, or melted butter. Bake for about +an hour. + + +SAGO PUDDING. + +Soak the sago and cook with one-half water and one-half milk. Finish +like rice pudding. + + +FLOUR BREAD PUDDING. + +Mix over the fire two cups of flour with two cups of milk or water, and +three-fourths of a cup of melted butter, until the batter loosens from +the bottom of the saucepan. Let it cool a little and add the yolks of +four eggs, two tablespoonsful of sugar, two cups of bread crumbs, salt +and mace. Then beat the whites of four eggs, mix and add one-half glass +of cognac. Pour the mixture into an oiled pudding pan and steam two and +one-half hours. Serve with stewed plums, pears, or cherries. + + +CORN MEAL PUDDING. + +Bring two cups of milk to a boil, and mix four cups of yellow or white +corn meal with a pint of cold water. Stir into the boiling milk and add +two tablespoonsful of butter. When it is thick, remove from the fire +and cool. Cream half a cup of butter with three-fourths cup of sugar, +add the yolks of four or five eggs, salt, lemon rind, several grated +bitter almonds, and the beaten whites of the eggs. Put into a pudding +pan and steam from two to two and one-half hours. In place of bitter +almonds use lemon juice, if desired. Serve with white or red wine +sauce, or with stewed apricots or cranberries. + + +RICE FLOUR PUDDING. + +Prepare the same as corn meal pudding. + + +APPLE-BREAD PUDDING. + +Grease a pudding dish and fill with alternate layers of mixed bread +crumbs and apple sauce. Begin with bread crumbs, using whole wheat or +rye nuts. Mix the apple sauce with a large piece of butter, while still +warm. When the dish is filled, beat up two eggs with a tablespoonful of +sugar, one-half cup of cream, a little salt and some cinnamon; pour it +over the top and bake in moderate hot oven for forty or fifty minutes. +It affords a perfect meal for the evening. If served at noon, eat some +nuts at the end of the meal. + + +BAKED BREAD PUDDING. + +Pour two pints of hot milk over two cups of bread crumbs, cool a +little, then cream one-half cup of butter with one-half cup of sugar, +mix with the bread crumbs, adding three well beaten eggs, a teaspoonful +of salt, a little nutmeg or cinnamon, the juice of one-half a lemon and +the rind of two lemons. Mix well together, and bake in a buttered dish +for fifty or sixty minutes. Serve with wine sauce, lemon, cherry or any +kind of fruit sauce. Dried fruits may be mixed with the batter. Serve +for supper, using broth, meat soup, or cream soup at the beginning of +the meal. Celery is an excellent addition to almost any food at the +evening meal. + + +VEGETABLE PUDDING. No. 1. + +Prepare as baked bread pudding. Use legume soup in place of milk, +leaving out the sugar. Use butter or cream and mix with two +tablespoonsful of peanut butter or other nut butter or walnut meats. +The eggs can be omitted. Flavor with finely chopped onions, celery and +parsley. Pour on oiled pie tins and bake thirty to forty minutes. Serve +with tomato sauce or string beans for dinner. + + +VEGETABLE PUDDING. No. 2. + +Boil some rice with salt and water. Add a cupful of thick legume puree +and finish like the foregoing. + + +STEAMED BREAD PUDDING. + +Soak some stale bread in cold water, press out dry, and stir smooth. +Melt one-third of a cup of fat and one-half of a cup of butter, and +mix the bread with it on a hot stove, stirring until it loosens from +the saucepan. Cool a little, and flavor with mace, nutmeg, lemon rind +or cinnamon and salt. Add several well beaten eggs and some finely cut +dried fruit. Mix well and steam from one to one and one-half hours. +Serve with lettuce and fruit sauce. In place of fruit and the above +flavoring, chopped parsley, onions and pepper, bacon, anchovy, capers +or codfish may be used. Serve with tomato or apple sauce. + + +SUET PUDDING. + +Mix four and one-half cups of flour with three cups of milk, +one-half pound of finely chopped suet, four well beaten eggs, four +tablespoonsful of sugar, a teaspoonful of salt and the rinds of two +lemons. Grease a pudding pan, sprinkle some black or white bread crumbs +into it, pour in the batter and steam for two hours. Serve with stewed +fruit, cherries, pears, or plums, or with wine sauce, for dinner. + + +UNCLE TOM’S PUDDING. + +Mix one-half a pound of flour with one-half a pound of syrup. Then chop +fine one-fourth of a pound of suet, and mix with a little flour. Beat +one-half a pint of milk with two eggs, and add a half cup of sugar, +salt, mace, cinnamon, cloves and one tablespoonful of soda. Mix well +and pour into a pudding dish, and steam for two hours. Serve with wine +sauce No. 1 or with fruit sauce. + + +BLACK BREAD PUDDING. + +Cream one cup of butter with three-fourths of a cup of sugar, and add +the yolks of five eggs, three-fourths of a cup of dried currants or +raisins, the rind of a lemon, a little cinnamon and cloves, salt, three +cups of grated black bread and one-half a glass of wine or brandy. Mix +well and add the beaten whites of the five eggs. Oil a pudding pan and +pour the mixture into it. Steam two and one-half hours, and serve with +vanilla, or white wine sauce. A cupful of rich cream, diluted almond +butter or one-half cup of almond meal may be mixed with the batter, if +desired. + + +PLUM PUDDING. No. 1. + +Moisten two cups of bread crumbs with a little cream, and add two cups +of finely chopped suet, two of currants, two of raisins, one of sugar, +one-half cup of almond meal, one-half cup of finely chopped orange and +lemon rind, a little nutmeg, salt, one-half glass of brandy and two or +three well beaten eggs. Mix all well and steam in a cloth or pudding +pan for five hours. + + +PLUM PUDDING. No. 2. + +Use two cups of flour, one-half cup of bread crumbs, one cup of rich +milk, and a little fruit. Mix and boil like No. 1. The almond meal may +be left out. + + + + + CHAPTER VII. + + SAUCES AND SALAD DRESSINGS. + + +SAUCES. + +Sauces are a necessary addition to cooked foods, especially in cold +weather. The proper utensils used for sauce making are wooden spoons +and flat, round bottomed saucepans. + +Good fresh butter, oil and dry flour are necessary to make nutritious +sauces. Flour for thickening should boil at least ten minutes. If +the flour is to be cooked with fat before the liquid is added, only +a few minutes of boiling is necessary, for the reason that fat, when +boiled, reaches a higher temperature than water or milk. Mixed flour +is preferable to pure wheat flour. Sauces prepared from soup stock, +vegetables or fruits and gelatines are a better addition to meats than +brown gravies, which are prepared from the small amount of juice which +is extracted from the meat by roasting. Sauces prepared in the latter +way are too rich as a food if eaten in combination with meat; they are +a perfect meal by themselves if eaten in combination with whole wheat +bread and greens. + + +BUTTER SAUCE. No. 1. + +Melt three tablespoonsful of butter, or half butter and half oil, mix +with two tablespoonsful of flour over the fire, and boil for a few +seconds. Then add gradually a pint of boiling water or soup stock or +hot whey, while stirring it. Boil a few minutes. Flavor with salt, +onion, chopped parsley, celery, nutmeg, bay leaves, anchovy-paste, +lemon, chopped salted meat or whatever flavor is desired. Serve with +meat or fish. + + +BUTTER SAUCE. No. 2. + +Prepare like the foregoing. Use milk in place of water, or soup stock. + + +TOMATO SAUCE. + +Prepare as number one, using strained tomato juice instead of water. +Serve with meat, fish, or grains. + + +CAPER SAUCE. + +Prepare as number one, add capers and lemon before serving. + + +HORSE RADISH SAUCE. + +Prepare as number one, adding dried currants and grated horse radish at +the last minute. This is excellent with boiled beef or fish. + + +MUSTARD SAUCE. + +Prepare as number one, adding two to four teaspoonsful of prepared +mustard a minute before serving. Serve with hot or cold boiled beef, or +with hard boiled eggs. + + +MUSHROOM SAUCE. + +Prepare as number one, add the desired amount of dried mushrooms, which +have been soaked in water for several hours, and boil for ten minutes. +Serve with poultry, game or rice. + + +CREAM SAUCE. No. 1. + +Prepare as number one; remove from the fire, add a few tablespoonsful +of hot cream, or the yolk of one or several eggs, which have been +diluted and stirred with a little cold water. Flavor with mace, pepper, +nutmeg, parsley, lemon, or vanilla. Serve with macaroni, boiled fish, +plum pudding, French toast, chipped beef, salted meat or boiled onions. + + +CREAM SAUCE. No. 2. + +Thicken some water or soup stock with flour. Cook ten minutes, and add +hot cream and flavoring. + + +ALMOND SAUCE. + +Prepare with hot water as directed for butter sauce. Stir smooth a +tablespoonful of almond butter or paste with two tablespoonsful of cold +water, remove the sauce from the fire, add the almond butter and stir +thoroughly. Serve with baked apples, rice, or bread. + + +OLIVE SAUCE. + +Prepare as butter sauce. Soak some olives in warm water, remove the +stones and add to the sauce, boiling all a few minutes. Serve with +duck, game, fish or meat. + + +DRIED CURRANT SAUCE. + +Soak the currants in boiling water, and let stand thirty minutes. +Prepare a plain butter sauce from butter, flour, and hot water, and +when done mix the currants with it. It can be prepared with soup stock +or fish-water, and served with boiled white fish or boiled beef. + + +BACON SAUCE. + +Cut some bacon into pieces about the size of lump sugar. Fry until +brown. Pour the fat into a stone jar and put the bacon on a plate. Mix +a tablespoonful of the bacon fat and one of butter with a tablespoonful +of flour, and add hot water, whey, or soup stock. Flavor with chopped +parsley or strained tomato juice and add the bacon. + + +FLAVORING OF MEATLESS SOUPS AND SAUCES. + +Soups and sauces prepared with flour and water may be improved by an +addition of left-over meat gravies or with crisp bacon and flavored +with finely cut onions. + + +MINT SAUCE. + +Wash half a handful of young fresh mint, pick the leaves from the +stalks, and chop them very fine. Make a plain butter sauce with soup +stock, and add vinegar and sugar to suit the taste. Then remove from +the fire, mix with the chopped mint, and serve with lamb or mutton. + + +LEMON SAUCE. + +Wash a lemon, remove the peel and steep in three cups of water for +fifteen minutes. Add the juice of one or two lemons and the necessary +amount of sugar. Dissolve three teaspoonsful of cornstarch with a +little cold water and stir into the lemon juice. Boil ten minutes. +Remove from the fire and mix with a tablespoonful of butter while warm. +The lemon rind can be grated and added to the sauce instead of boiling +the rind. This is good for steamed puddings. The yolk of an egg may be +added. + + +CHERRY SAUCE. + +Remove the stones and steep the cherries in water with a stick of +cinnamon. Add a little sugar and thicken with cornstarch or arrowroot. +Strain or leave the cherries in it. + + +DRIED CHERRY SAUCE. + +Soak the cherries and prepare as the foregoing. Strain, if desired. + + +WHITE WINE SAUCE. + +Mix a teaspoonful of flour with two tablespoonsful of sugar, a little +cinnamon, and ten ounces of wine. Then beat up four eggs, mix with the +wine and beat over a hot fire with an egg beater until it foams. (It +must not boil.) Then pour into a large dish and beat until nearly cold. +Serve with steamed puddings. + + +RED WINE SAUCE. + +Prepare like white wine sauce. Add a little more sugar, and a +teaspoonful of brandy, if desired. + + +SALAD DRESSINGS FOR MEATS, CEREALS, FISH, VEGETABLES AND FRUITS. + +They can be prepared from oil, butter, eggs, cream or nut butter. +Dressings prepared from nut butter are especially good during the +summer months. They can be prepared by making a plain butter sauce with +flour and water, and adding nut butter before serving, or by diluting +nut butter with water to the desired consistency. They may be flavored +with orange or lemon juice. If a sweet flavor is desired, boil a little +water with sugar, then add the juice of lemon or oranges and mix with +nut butter. Serve hot or cold. + + +FRENCH DRESSING. + +Mix three tablespoonsful of olive oil with one of vinegar, or with the +juice of one lemon and one grated onion. To this may be added sugar, +pepper, salt, parsley or mustard, if desired. The proportion of oil +and vinegar may be changed according to the taste. For fruit salads, +lemon should always be used instead of vinegar. For raw vegetables, the +dressing should not be poured over the salad until ready to serve. + + +MAYONNAISE DRESSING. No. 1. + +Put into a high narrow bowl the yolk of an egg and one whole egg, +a tablespoonful of flour, one of olive oil, one of vinegar, and a +little mustard; beat with an egg-beater about five minutes, or until it +becomes thick, adding slowly one cup of cottonseed or olive oil while +beating it. Flavor with lemon juice, onion and salt, to suit the taste. +Keep on ice. + + +MAYONNAISE DRESSING. No. 2. + +Stir one or several yolks of eggs and mustard with a fork on a soup +plate for several minutes. Slowly add some olive oil, and if it becomes +too thick, add lemon juice, then salt, sugar and onion, if desired. +Keep on ice. + + +MAYONNAISE DRESSING. No. 3. + +Make dressing number two. Add salt and sugar to suit the taste, and one +cup of thick cream. Keep on ice. + + +MAYONNAISE DRESSING. No. 4. + +Take the yolks of three hard boiled eggs and one raw yolk. Stir as +smooth as butter, with one teaspoonful of mustard, one of sugar, one of +grated onion, a little salt and pepper, the juice of a lemon or some +good vinegar, then add slowly one-half or one cupful of olive oil. If +the dressing is too thick add some cold veal jelly until it has the +right consistency. Keep on ice. + + +MAYONNAISE DRESSING. No. 5. + +Grate one medium sized cold boiled potato, stir one or two hard boiled +eggs through a strainer and mix with the potato. Add the yolk of one or +more eggs, stir well, then slowly add some olive oil, mix with lemon +juice or vinegar, and flavor. + + +MAYONNAISE DRESSING. No. 6. + +Cream one-fourth of a pound of butter, add the yolk of one raw egg, +and the finely grated yolks of two hard boiled eggs. Mix well, and add +finely chopped parsley, onion, a little mace and some lemon juice. +Serve with cold meat or fish, or spread on bread. + + +MAYONNAISE DRESSING. No. 7. + +Prepare butter and eggs as directed in number six, adding finely +chopped boiled ham, sardellen, anchovies or well soaked salt herring. +Eat with cold meat, or spread on bread. + + +MAYONNAISE DRESSING. No. 8. (BOILED.) + +Mix two tablespoonsful of flour with five yolks of eggs, then add a +half cup of butter or a cup of cream, a little salt and pepper, (sugar +if desired), three to four tablespoonsful of vinegar and one to two +cups of soup stock. Pour into a double boiler and stir over a hot fire +until thick, then remove and stir until cool. Finely chopped parsley, +capers, pickles, or olives may be added. If lemon is desired, use half +the amount of vinegar while boiling, and add the lemon juice after it +has been removed from the fire. + + +MAYONNAISE DRESSING. No. 9. (BOILED.) + +Boil a small veal bone in three or four pints of water, adding salt, +several onions, whole pepper and some spiced herbs. When, nearly done, +add three to six tablespoonsful of good vinegar, strain and add the +yolks of several eggs. Stir until cool, and place on ice. Serve with +cold fish or meat. If the sweet-sour taste is liked, a little sugar +may be added to the broth while boiling. Ripe olives are also a good +addition. + + +SYRUP DRESSING. No. 1. + +Add the juice of one lemon, orange, or grapefruit, to one-half cup of +maple or table syrup. Mix well and serve with pancakes. This is more +nourishing and wholesome than pure sweets. Do not prepare more than +enough for one meal at a time. + + +SYRUP DRESSING. No. 2. + +Let a half cup of syrup and a small tablespoonful of vinegar come to +a boil. Add one finely chopped onion. Remove from the fire and cool, +adding the desired amount of oil, and mixing well. This is good for +lettuce and watercress. Serve with pancakes, meats, fish, or baked +rolled oats, or with rye or wheat. If lemons or oranges are used in +place of vinegar, do not allow the latter to boil. Prepare fresh for +each meal. Do not use vinegar or onions with fancy fruits. + + + + + CHAPTER VIII. + + SALADS. + + +Salads consisting of =mixed= nuts or =mixed= boiled vegetables are not +wholesome for delicate people. + + +LETTUCE SALAD. + +Lettuce should be kept in a cool, dry place and not left in water +longer than 15 minutes. It may be served alone as a salad mixed with +French dressing or served in combination with fruits, starchy foods or +other vegetables, and eaten in addition to meats and fish or cheese. +Watercress salad can be prepared and served in the same way as lettuce +salad. + + +MEAT SALAD. + +Use any kind of cold left-over meat, cut into small pieces or chopped +fine, mixed with dressing and garnished with green leaves. + + +FISH SALAD. + +Cut some left-over fish in small pieces, mix with dressing and garnish +with leaves. + + +CUCUMBER SALAD. + +Peel and slice the cucumbers thin and pour French or mayonnaise +dressing over them. They may be combined with lettuce, tomatoes, +chopped parsley or onions. + + +TOMATO SALAD. + +Prepare and mix like cucumber salad. Serve with French or mayonnaise +dressing. + + +BOILED VEGETABLE SALAD. + +Use left-over asparagus, string beans, cow beans, lima beans, green +peas or cauliflower. Pour over them French dressing half an hour before +serving, adding lettuce and mayonnaise dressing when ready to serve. + + +SPINACH SALAD. + +Take some fresh leaves of raw spinach or use cold boiled spinach, and +mix with French dressing. + + +CHEESE SALAD. + +Chop up some tart apples, arrange lettuce in a salad bowl, pour in the +apples, and sprinkle over it grated Swiss cheese. + + +NUT SALAD. + +Chop or grind in a nut grinder some almonds or walnuts. Arrange lettuce +and chopped apples in a salad bowl, sprinkle the nuts over it, and +serve with celery and raisins. The French dressing may be omitted. + + +EGG SALAD. + +Arrange lettuce in a salad bowl. Cut up hard boiled eggs, pour over +them French or mayonnaise dressing. Caper or olives may be added. + + +ANCHOVY BUTTER. + +Soak the fish for 20 minutes or longer, wash, clean, and chop fine. +Add several finely chopped yolks of hard boiled eggs, and parsley, if +desired. Cream some sweet butter and mix with the chopped fish and +eggs. Spread on stale slices of bread. Serve with lettuce or celery, +and hard boiled eggs. Apples and tomatoes combine well with all kinds +of fish. + +The anchovy butter may be mixed with mayonnaise dressing and served in +egg shells cut in halves. + + +EMPIRE SALAD. + +Ingredients: One large well soaked salt herring, two raw apples, two +cold boiled potatoes, one cup of cold boiled chopped veal or beef, +six hard boiled eggs, three boiled beets, three stalks of celery or +one boiled celery root, onions, parsley, and two tablespoonsful of +mustard. Chop fine each of the ingredients separately. Set apart three +tablespoonsful of chopped whites of eggs, yolks of eggs, beets and +parsley. Mix all the other ingredients well and add about one cup of +mayonnaise dressing. Put the salad on a platter or into a large glass +dish; garnish with lettuce and olives and make designs of green, red, +white, and yellow with left-over ingredients. Let the salad stand in a +cold place for several hours before serving. If it stands too long, the +taste of the herring becomes too strong. + + +DRIED FISH SALAD. + +Soak in warm water for 15 minutes some dried smoked herring or salmon. +Cut in small pieces, mix with mayonnaise or French dressing, and +garnish with lettuce. The fish may be left whole and served with apple +salad. + + +CABBAGE SALAD. + +Use the innermost part of a head of cabbage. Cut and chop very fine, +add lemon and olive oil, and mix with mayonnaise dressing. A cold +grated potato may be added for those who have difficulty in digesting +cabbage. + + +TOMATO AND WATERCRESS SALAD. + +Carefully wash some watercress, dry, and mix with equal parts of sliced +tomatoes. Use French or mayonnaise dressing. + + +DANDELION SALAD. + +Carefully wash and mix with finely cut green onions and French dressing. + + +YELLOW DOCK SALAD OR SOUR GRASS. + +Wash and serve plain or mix with lemon and olive oil. + + +HERRING SALAD. No. 1. + +Remove the skin and bones from a smoked herring. Cut the fish into +small pieces, and mix with thinly sliced apples or tomatoes, and salad +dressing. Garnish with lettuce. Serve with soda crackers or with wheat +or rye bread. + + +CELERY SALAD. + +Cut the tender white stalks into small pieces. Add chopped apples and +nuts or salad dressing. + + +ANCHOVY SALAD. + +Soak the fish for half an hour, remove the bones, fins, and head. Chop +up green onions and parsley. Cut tomatoes or apples into small pieces +and mix with equal parts of fish, add the onions and mix with French or +mayonnaise dressing. Lettuce and hard boiled eggs cut in halves may be +mixed or served with it. + + +HERRING SALAD. No. 2. + +Prepare the same as anchovy salad. Use pickled herring. + + +RADISH SALAD. No. 1. + +Wash and slice some radishes, mix with chopped onions, finely cut +chipped beef or any left-over meat or ham. Garnish with lettuce, and +serve with French or mayonnaise dressing. + + +OLIVE SALAD. + +Stone and slice some ripe olives. Mix with equal parts of thinly sliced +tomatoes and French or mayonnaise dressing. Serve on lettuce. + + +RHUBARB SALAD. + +Wash the rhubarb, cut the red part of it into one inch pieces and mix +with mayonnaise dressing. + + +APPLE SALAD. + +Arrange some lettuce in a salad bowl, add chopped or sliced apples, +onions and parsley, and mix with French or mayonnaise dressing. +Grapenuts or ryenuts may be sprinkled over it. Serve with fish, meat or +cheese. + + +ASPARAGUS SALAD. + +Cut off the tips of raw asparagus, arrange some lettuce or watercress +in a salad bowl, and mix with French or mayonnaise dressing. Sliced +tomatoes may be added. Boiled asparagus may be prepared in the same way. + + +MUSHROOM SALAD. + +Arrange some lettuce or watercress in a dish, select fresh mushrooms, +wash and mix with French dressing, and pour over the green leaves. + + +BANANA SALAD. + +Arrange lettuce and sliced bananas in a salad bowl, adding a French +dressing of lemon and olive oil. Ryenuts or grapenuts may be sprinkled +over it. Scrape off the inside of the skin of the bananas, and mix with +it. + + +ORANGE SALAD. + +Peel some oranges, slice them crossways, remove the seeds, put into a +bowl and grate some of the orange rind over them. Serve plain or with +lettuce, and pour a French dressing of lemon and olive oil over it. + + +PINEAPPLE SALAD. + +Peel and slice crossways, serve with lettuce and lemon or with sweet +cream. + + +PINEAPPLE AND APPLE SALAD. + +Mix equal parts of sliced apples and pineapples. Serve like the +foregoing or with nuts. + + +PINEAPPLE AND ORANGE SALAD. + +Mix equal parts of sliced oranges and pineapples. Serve like the +foregoing. + + +APPLE AND BANANA SALAD. + +Prepare and serve like the foregoing, with cream or nuts. + + +ORANGE AND BANANA SALAD. + +Scrape off the bitter pulp of the inside of the skin of the banana, mix +with sliced oranges and bananas, and serve like the foregoing. + + +FRUIT SALAD IN GELATINE. + +Prepare some lemon or orange gelatine. Let cool and pour over the +sliced fruit. Set on ice and serve plain or with cream. + + +CRANBERRY AND CELERY SALAD. + +Wash and cut some celery the size of cranberries. Mix with an equal +amount of cranberries, and serve plain or with lemon and olive oil. + + +PEACH SALAD. + +Wash and slice some peaches. Serve with cream or lettuce, lemon, and +olive oil. Fried beachnut bacon and shredded, puffed or raw rolled +wheat are a good addition, if lemon and oil is used. + + +APRICOT SALAD. + +Prepare and serve in the same manner as peach salad. + + +CRANBERRY AND BANANA SALAD. + +Cook some cranberries, strain, and thicken with a little cornstarch. +Cool and pour over sliced bananas. Serve with raw celery. + + +CRANBERRY AND PEAR SALAD. + +Combine like the foregoing or use baked pears. Raw cranberries with raw +pears and celery is also good. + + +BANANA AND GRAPE SALAD. + +Slice some bananas and mix with an equal quantity of green grapes. +Garnish with lettuce, and add lemon and olive oil, if desired. + + +RADISH SALAD. No. 2. + +Mix some chopped or sliced radishes with French or mayonnaise dressing, +and add lettuce or celery. Serve for breakfast with whole wheat bread +and butter, or with raw wheat flakes. + + +BEET SALAD. + +Mix some left-over sliced beets with French dressing. Serve with cold +fat pork or bacon for breakfast or dinner. Celery and whole wheat or +black toast with butter make a good combination in place of the meat. + + +MIXED SPINACH SALAD. + +Wash some fresh tender spinach leaves. Cut fine and mix with French +dressing, mint and onions. Tomatoes may be added. Serve with hard +boiled eggs. + + +CARROT SALAD. + +Grind, chop or slice the carrots and mix with French dressing. Add +chopped parsley, lettuce or celery. Serve with rye or wheat flakes or +with bacon. + + +RAW CORN. + +Remove the husks from fresh raw corn and place it in cold salted water +for 15 minutes. Cut from the cob with a sharp knife, and serve plain or +with tomatoes, lettuce and French dressing. This affords a perfect meal +for dinner during the summer. + + +CELERY ROOT SALAD. + +Scrub the roots with a brush and boil in the skins until tender. Peel, +cut into slices, heap in a high bowl, and pour a little diluted vinegar +or lemon juice over them. Let stand for 15 minutes, pour off the acid +and mix with French or mayonnaise dressing. This is good for diabetic +patients. + + +CEREAL SALAD. No. 1. + +Mix a cupful of raw rolled wheat, oats or rye with a cup of finely +grated or chopped carrots. Add a few drops of lemon or orange juice, +and a little olive oil. Lettuce, celery or parsley may be mixed or +eaten with it. + + +CEREAL SALAD. No. 2. + +Wash and chop lettuce or celery, and apples. Mix with French or +mayonnaise dressing. Then add an equal amount of rolled raw cereals and +serve. Parsley or watercress may be added. A syrup dressing or onions +combine well with it. Peaches and apricots may be used in place of +apples and carrots. Onions should not be used with peaches or apricots. + + + + + CHAPTER IX. + + GELATINES AND TOASTS. + + +GELATINE PREPARATIONS. + +Gelatine is a valuable food for the sick. The nutritive value of +gelatine is under-estimated. While it alone cannot sustain life, it is +superior to beef tea, and if eaten with other articles which supply the +elements which it lacks, it can partially take the place of meat and +other nitrogenous foods for sick people and for people of sedentary +habits. For people who do hard labor gelatine is of little value. + + +FRUIT GELATINE. + +To prepare fruit gelatine the acid and super-acid fruits are best, and +=no more sugar= should be used than is necessary. Gelatine preparations +must be kept on ice, or in a very cold place, and not be prepared +in large quantities, as they easily putrefy. For the sick and for +children, it should not stand longer than twenty-four hours, and it +should not be kept in metallic dishes. The best time to serve gelatine +is for the evening meal. It may be served with sterilized cream, and +zwieback or wafers. + +Prepare some gelatine according to directions on package. Add to it +juice from preserved apples, cherries, raspberries, strawberries or +currants. + + +GELATINE PUDDING MADE WITH SOUR MILK. + +Prepare some white gelatine with two cups of water. Take twice the +amount of gelatine directed and add one-half cup of sugar. Remove from +the fire, cool slightly, then add two cups of sour milk which has been +beaten, and mix all well. Flavor and set in a cool place. Serve with +sweet cream and zwieback. + + +WHIPPED SOUR MILK. + +Beat one quart of thick, sour milk with an egg beater for 10 minutes. +Serve with zwieback in soup plates. Three-fifths tablespoonful of +powdered sugar and a little cinnamon may be added, if it is agreeable. + +Whipped sour cream may be prepared the same as sour milk. + + +WHIPPED SWEET CREAM. + +Whip one quart of sweet, thick cream with two-fifths of a tablespoonful +of powdered sugar, add a little vanilla, if desired. Serve with fruit +gelatines or ground white figs, stewed prunes, baked apples or raw +fruits, such as peaches, strawberries, raspberries or bananas. + + +BANANA GELATINE. + +Prepare some gelatine with orange, cranberry or lemon juice. When +nearly cold, cut up some bananas and mix with the gelatine. Flavor and +set on ice, serve with whipped or sterilized cream. + + +PINEAPPLE GELATINE. + +Prepare some gelatine with lemon or orange juice. When nearly cold, add +some fresh or canned pineapple. Serve with whipped or sterilized cream, +and zwieback. + + +BEER GELATINE. + +Prepare with rye beer in the same way as the fruit juice. Take one pint +of beer to one pint of water. Use the imported root beer. + + +BLANC MANGE + +Prepare some gelatine with milk, sugar and a little salt. Remove from +the fire, set on ice, and mix with boiled custard when cool. Flavor +with vanilla or bitter almond. + + +CALVES’ FOOT JELLY. + +Wash a calf’s foot several times in hot and cold water. Bring to a boil +and pour off the first water. Bring to a boil again, add some salt, and +cook from two to three hours. Strain through a cheese-cloth. The next +day remove the fat, bring to a boil again, add one to two cups of wine, +the juice and rind of several lemons or oranges, and sufficient sugar +to counteract the sour taste. Pour into a dish which has been oiled, +and set on ice. It may be served with whipped cream or the beaten +whites of eggs, and shredded wheat or zwieback. + + +SNOW PUDDING. + +Soak some gelatine according to directions. Add a pint of boiling +water, some tart fruit juice and the necessary amount of sugar. Let +it come to a boil, stir and strain, and let stand in a cold place +for several hours. When it begins to set, beat up the whites of two +eggs with a little salt or lemon juice, and sugar, and mix with the +gelatine. Pour into molds and set on ice. Serve with whipped cream or +custard sauce. + + +RICE GELATINE. + +Boil one cup of rice in about three pints of water with a little salt, +for 40 minutes. Soak gelatine, half the amount directed on the package, +and when soft, add the strained rice water to it, bring to a boil, +sweeten to taste, and put into molds or cups. Serve with whipped or +sterilized cream and zwieback. Merk’s sugar of milk should be used if +prepared for the sick. + + +TOMATO GELATINE. + +Strain a can of tomatoes, mix with soaked gelatine and bring to the +boiling point, adding lemon or salt, if desired. Put into molds and set +in a cool place. Serve with cold meat or fish, olives and greens. + + +BARLEY GELATINE. + +Prepare like rice gelatine. Half rice and half barley may be used. +Dried raisins or currants may be added, if desired. + + +WHEAT GELATINE. + +Cook three tablespoonsful of Cream of Wheat with two or three pints of +water and some salt. Boil 20 to 30 minutes. Strain and prepare like +rice gelatine. Flavor according to desire. If the rind of a lemon is +used, boil with the gelatine. This gives it an excellent flavor. + + +BUCKWHEAT GELATINE. + +Wash the buckwheat groats several times with cold water, then soak or +put into boiling water at once. Boil from 30 to 40 minutes. Flavor to +taste. Finish like the foregoing. It is very good during the winter. + + +OAT GELATINE. + +Wash and soak one cupful of steel cut oats in two quarts of water. Add +some bran, if desired. Boil 30 to 40 minutes with a little salt, and +drain and strain. Do not press the starch through. Prepare like rice +gelatine. + + +BRAN GELATINE. + +Soak one cupful of bran in three pints of soft water for several hours, +or over night; one-half cupful of rylax or black crusts may be added. +Bring to a boil slowly and let simmer for 15 or 20 minutes. Soak some +gelatine, a little less than the directions call for. Add the strained +bran juice and a few dried currants which have been soaked in boiling +water. If sugar is desired, add a small tablespoonful. Let it come +almost to the boiling point, add salt, and put into molds. Serve plain +or with sterilized cold cream. + + +RYE GELATINE. + +Prepare like bran gelatine, using less bran. Toast thoroughly brown +three or four slices of stale pompernickel and soak with the bran. If +boiling water is used for soaking, less time will be required for it. +A stick of cinnamon gives the rye a good flavor. Rylax may be used in +place of pompernickel. + + +PEA GELATINE. + +Wash and soak over night one cupful of whole dried green peas in three +pints of soft water. The next day let them slowly come to a boil and +add cut-up onions, carrots, celery or parsley, and salt if desired. +Simmer slowly in earthen ware for one hour at least. Strain and prepare +with gelatine as directed in the foregoing. Do not press the peas hard +through a strainer; allow only a little pulp in the broth. Serve with +zwieback spread with almond butter or with a little finely ground +walnut meat. + + +COFFEE GELATINE. + +Pour two pints of boiling water on four or five tablespoonsful of +coarsely ground coffee. Steep (not boil) for five minutes, then strain. +Soak some gelatine according to directions on package. When soft, +mix with the hot coffee, add sugar to suit the taste, and let it come +almost to the boiling point. Mix well and pour into molds or cups, +which have been rinsed in cold water. Serve with whipped or sterilized +cream, and zwieback or Nabisco. + + +CEREAL COFFEE GELATINE. + +Prepare some strong cereal coffee according to directions on package. +Prepare like the above. A small amount of coffee may be mixed with the +cereal coffee, just before removing from the fire. + + +CHOCOLATE GELATINE. + +Grate eight tablespoonsful of chocolate, put into a pint of cold sweet +milk, bring to a boil, and add a few tablespoonsful of sugar. Soak +some gelatine, and when soft, add one pint of hot milk and heat to the +boiling point. Then mix with the hot milk containing the chocolate, +pour into molds or cups, and set in a cool place. Serve with cream, +zwieback or Nabisco. + +For invalids, it is better to prepare the gelatine and chocolate in +water instead of milk, and serve with whipped or sterilized cream. + + +WINE GELATINE. + +Use part wine, sherry or claret. Prepare like fruit gelatine. Serve +with cream or custard sauce, and wafers. + + +BREAD GELATINE. + +Toast two slices of white and two slices of black bread. Pour three +pints of boiling water on them. Simmer for half an hour. Soak some +gelatine, and when dissolved, strain the bread-water and add to the +gelatine. Bring to a boil, add sugar, and flavor with a little wine or +lemon juice. Pour it into molds and cool. + + +BEAN GELATINE. + +Prepare like pea gelatine with or without flavoring. Lima beans or +horse beans are best in summer; small white beans in the fall; red, +brown, or black beans are best in cold weather, as they are richer in +iron and minerals. They can all be served plain with toast or zwieback +and butter, cream or nut preparations. Black toast or crusts combine +better with lima and white beans than white toast or bread. + + +LENTIL GELATINE. + +Prepare like the foregoing. Flavor richly with onions. Serve with white +toast. + + +TOASTS. + + +WATER TOAST. + +Use zwieback, or toast some stale white bread over the open fire. Lay +on a plate and pour over it quickly boiling water, slightly salted, and +drain off at once. Serve plain, or spread with sweet butter, or the +yolk of an egg. + + +TOMATO TOAST. + +Prepare like the foregoing, spreading with tomato puree in place of +butter. Drink with it rich fresh milk. This is excellent for people who +have difficulty in digesting milk. Strained hot tomato juice may be +used in place of water. + + +BARLEY TOAST. + +Prepare like tomato toast. Use thick, barley jelly prepared from pearl +barley, or soften the toast with barley water. + + +RICE TOAST. + +Use thick rice jelly prepared from Carolina rice. Flavor with cinnamon, +if desired. + + +RYE OR BRAN TOAST. + +Make a strong tea from toasted black bread and bran, and prepare like +the foregoing. + + +PRUNE TOAST. + +Soften some black or white toast with boiling water, and add a little +salt. Spread with thick prune juice. Sterilized cream may be added. + + +APRICOT TOAST. + +Prepare the same as prune toast. Add cream or a piece of butter and the +yolk of an egg. + + +APPLE TOAST. + +Use thick apple sauce. Prepare the same as apricot toast. The four last +recipes are excellent for constipation. + + +MILK TOAST. + +Scald some fresh milk. Add a stick of cinnamon, if desired. Pour over +white or black toast. + + +CREAM TOAST. No. 1. + +Prepare like water toast. Bring some fresh cream to a boil with a stick +of cinnamon. Add when the toast is soft. Use black or white toast. + + +CREAM TOAST. No. 2. + +Prepare a white sauce from butter, salt, flour and hot water, as +directed in “Sauces.” Add one-fourth of a cup of hot cream and pour +over black toast, which has been softened with one-half cup of hot +water. + + +CREAM TOAST. No. 3. + +Use sweet whey in place of hot water, and prepare as No. 2. The cream +may be omitted. + + +CELERY TOAST. + +Cut some celery and cook until tender. Soften the toast with the celery +water. Prepare a plain butter sauce and add cream, if desired. Mix with +the celery and pour over the toast. + + +CLAM TOAST. No. 1. + +Soften the toast with hot clam broth and strain, if desired. Mix the +remainder with hot cream and pour over the toast. + + +CLAM TOAST. No. 2. + +Soften the toast with clam broth. Prepare a white sauce from the +remainder, add hot cream and pour over the toast. + + +OYSTER TOAST. + +Prepare like the clam toast, with or without cream. + + +SPINACH TOAST. + +Cut off the stems and select only fresh tender leaves. Cook and chop as +fine as possible, flavoring with butter and lemon juice. Soften some +black or white toast with broth or spinach water, and add the spinach. +Serve with hard boiled eggs for dinner. If it is desired for supper, +and if the patient’s stomach is delicate, use only the hard yolks. +Fried beachnut bacon may be added. If the flavor of onion is desired, +remove the onion before serving. This is good for constipation. + + +EGG TOAST. No. 1. + +Beat one egg with three tablespoonsful of water or soup stock, and a +little salt. Let the toast soften in it and fry to a golden brown in +one-half butter and half vegetable fat or oil. + + +EGG TOAST. No. 2. + +Use cream or unsweetened condensed milk. Beat up with eggs, salt and +cinnamon, and prepare like the foregoing. This is good for diabetic +patients. + + + + + CHAPTER X. + + FRUITS, PUDDINGS AND GRUELS. + + +STERILIZED DRIED FRUITS. + +Place some dried cherries, apricots, currants or prunes in a Mason jar. +Fill to the top, cover with water, and let stand over night. The next +day set the jar into a water bath, heat to the boiling point, then +cool. Enough can be prepared to last for several days. The juice may be +used again for soaking, or it can be used for fruit gruels. + + +SOAKED FRUIT. No. 1. + +Wash some dried fruit, put into a bowl, pour over some hot or cold +water, place over it a little saucer with a weight upon it; in this way +it requires less water; let stand over night. It is ready for use the +next morning, and may be mixed with boiled cereals in place of sugar. + + +SOAKED FRUIT. No. 2. + +Place some dried fruit in a bowl, pour over it some hot cereal coffee. +Use in the same way as number one. This is excellent for people +suffering with fermentation of the stomach. The cereal coffee acts as a +preservative. + + +FIG BUTTER. No. 1. + +Wash some dried figs, dry them; then cut into small pieces, and grind +on a nut grinder. Mix with one-fourth (in quantity) of ryenuts. Serve +with whipped or sterilized cream. + + +FIG BUTTER. No. 2. + +Prepare as the foregoing. Mix with about one-third or one-fourth of +ground nuts, also with ryenuts, if desired. Serve with lettuce. + + +RAISIN OR CURRANT BUTTER. + +Prepare like figs. Mix with ground nuts. Serve with lettuce or with +chopped apples. + + +GROUND DATES. + +Remove the stones and prepare as above. Mix with ryenuts or orange +juice. Serve with lettuce and sliced bananas or nuts. + + +GROUND DRIED PRUNES. + +Prepare like figs. Mix with ryenuts. Serve with cream or with nuts and +lettuce. + + +BAKED APPLES. + +Wash and remove the core; then place in a baking tin, stem end down; +pour over some water and a little sugar, if desired, bake in a moderate +oven until tender. Let cool and serve plain with butter and bread or +with whipped or sterilized cream. + + +BAKED PEACHES. + +Prepare the same as baked apples, and serve with cream. + + +AMBROSIA. + +Mash baked apples very fine and rub through a colander. Mix with soaked +or stewed raisins, if desired. Serve in place of apple sauce with +beaten whites of egg or whipped cream and zwieback. + + +BAKED APPLES IN GELATINE. + +Prepare in the usual way, pour some fruit or rye gelatine over them. + + +APPLE SAUCE. No. 1. + +Wash some tart apples, cut into four pieces and remove the seeds; steep +with a little water and sugar until tender. Then mash fine with a +potato masher and run through a colander. Add a piece of butter while +warm. Apple sauce prepared in this way is more wholesome than prepared +from apples that have been peeled. + + +APPLE SAUCE. No. 2. + +Soak some dried apples over night, steep for 30 or 40 minutes with +a piece of cinnamon and a little sugar, and mash fine with a potato +masher. Add a piece of butter. Let cool and serve with fish, eggs, +boiled beef or cheese. + + +APPLE SNOW. + +Prepare some apple sauce from dried or fresh apples, run through a +colander; when cool, mix with the snow of whites of eggs. Serve with +zwieback. + + +APRICOT SNOW. + +Prepare same as apple snow. + + +APRICOT SAUCE. + +Wash some dried apricots thoroughly, cut into small pieces, soak over +night, then simmer slowly until soft. Run through a colander and add a +piece of fresh butter while warm. Serve with French toast, corn bread, +corn cakes, steamed puddings or omelet; also good with fish and meats, +especially fat meats. + + +GOOSEBERRY COMPOTE. + +Remove the stems, wash the berries and pour some boiling water on them. +Let stand 5 minutes; then pour off the water and add fresh boiling +water, a stick of cinnamon and the necessary amount of sugar. Thicken +with cornstarch. Serve with unleavened pancakes. + + +GOOSEBERRY PUDDING. + +Prepare the gooseberries in the same manner as for compot, but use more +water. When done, strain and thicken with cornstarch. Let boil 10 to 15 +minutes. Serve hot or cold with cream. + + +STEWED BLACKBERRIES. + +Wash a pint of blackberries, put on to cook with about two pints of +boiling water and a stick of cinnamon. Let simmer slowly and add a +few tablespoons of sugar. When nearly done thicken with a little +cornstarch. Cool and serve with milk rice, custard or pancakes. + + +STEWED HUCKLEBERRIES. + +Prepare the same as stewed blackberries. Strain, if desired. + + +BAKED APPLES IN OIL. + +Wash some tart apples, wipe and core them. Have some vegetable oil, +goose grease or lard boiling hot, drop in the apples and cook until +tender. Let cool and reheat when needed. + + +BEER GRUEL. + +Soak a half cup of instantaneous tapioca with a half cup of water for +10 minutes. Bring a cup of water and a cup of beer with a stick of +cinnamon to a boil, stir in the tapioca, let boil to minutes, add sugar +and salt. Then remove from the fire, add three to five tablespoonsful +of fresh hot cream and serve. A piece of butter and the yolk of an egg +can serve as substitute for the cream. Serve with zwieback. + + +APPLE TAPIOCA. + +Prepare as the foregoing, from apple cider or unfermented apple juice. +Serve with cream or with butter and the yolk of an egg. Hot or cold. +Serve with zwieback or wafers. + + +TOMATO TAPIOCA. + +Use one cup of strained tomato juice to one of water. Prepare as the +above. Serve with cream and zwieback. + + +BERRY TAPIOCA. + +Cook one quart of raspberries or blackberries with two quarts of water, +a piece of cinnamon, add three-fourths to one cup of sugar, let boil +slowly, then, strain and cool. Reheat and prepare with instantaneous +tapioca. Pour on a soup plate, pour sterilized cream over it. In cold +weather, the cream as well as the tapioca should be served warm. + + +RHUBARB PUDDING. + +Wash the stalks and cut off the green end. Cut the remainder in small +pieces and steep in earthenware with a stick of cinnamon. When, tender, +strain and add the necessary amount of sugar. Dissolve some cornstarch, +arrowroot or agar-agar with cold water and stir into the fruit juice. +Let boil 10 minutes and serve warm on soup-plates with sterilized cream +or put into molds and cool. If it is eaten warm, it is preferable to +let the fruit juice cool first, then reheat and add the thickening. + + +APPLE PUDDING. + +Save all the peeling from several days; add a few whole apples. Cook +with water, strain and prepare like rhubarb pudding. + + +CURRANT, RASPBERRY OR PEACH PUDDING. + +Prepare the same as the foregoing. If peaches or peach skins are used, +do not press much of the pulp through. It is better to use more peeling +than whole fruits. In serving peach or apple salad, the peelings can be +saved from a day or two and preserved by stewing them in a little water +until ready for use. + + +LEMON FILLING FOR PIE. + +Stir the yolks of three eggs with one-half cup of sugar, add the grated +rind and juice of two lemons or one lemon and one orange, then add two +tablespoons of cornstarch, one of butter and one and one-half cup of +hot water. Stir in a double boiler over the fire until it is thick. +Then pour it into the baked crust. Beat the whites with a tablespoon of +sugar and a little lemon juice. Put over the top and brown in the oven. + + +STRAWBERRIES WITH WHIPPED CREAM. + +Select fresh ripe berries and wash. Put the desired amount on flat +medium-sized plates. Beat up some cream with the whites of several eggs +and a little powdered sugar. Cover the berries with the cream and serve +with wafers or triscuit. + + +PEACHES AND PEARS WITH WHIPPED CREAM. + +Peel and slice them. Prepare and serve the same as the foregoing. These +dishes are not good for delicate stomachs. + + +PLAIN JUNKET. + +Warm one pint of milk to blood heat, flavor as desired; stir in one +junket tablet which has been dissolved in a little water and pour into +a dish; set on ice. Serve with cranberry or prune sauce and wafers. + + +WINE GRUEL. + +Bring equal parts of white or red wine and water to a boil, flavor with +lemon rind or cinnamon, add sugar, thicken with instantaneous tapioca +or with potato flour. Serve plain or add a piece of butter and the yolk +of an egg. + + +WINE GRUEL OF PORT OR SHERRY. + +Soak some plain sago or tapioca for about three hours, then pour into +boiling water, add sugar, lemon rind, and a pinch of salt. When almost +done, add port or sherry (one to three ounces to one person). Serve +plain, or with butter and the yolk of an egg. + + +WINE GRUEL OF RED CLARET. + +Bring equal parts of wine and water to a boil, thicken with potato +flour or instantaneous tapioca, add sugar and a little salt, add a +small amount of preserved raspberries or strawberries, jam or jellies, +or sliced pineapple. The whites of several eggs beaten to a snow with a +little salt may be mixed with it before serving. Zwieback or wafers is +a good addition. + + +RICE GRUEL. No. 1. + +Mix two to three tablespoonsful of rice flour with a little cold water, +add to it a pint of boiling water, two level tablespoonsful of sugar +of milk, salt to taste, boil fifteen to twenty minutes. Put on a soup +plate, pour hot or cold sterilized cream over it. + + +RICE GRUEL. No. 2. + +Prepare as number one. After removing from the fire, add a piece of +butter, and the yolk of an egg, mix thoroughly, then put on a soup +plate. Serve with or without cream. + + +CHOCOLATE CORNSTARCH. + +Bring a pint of water to a boil, mix with two tablespoonsful of +chocolate, let boil two minutes, then thicken with two tablespoons of +cornstarch. Flavor with salt and vanilla. Pour on a soup plate. Serve +with sterilized cream, hot or cold. + + +BOILED CUSTARD. + +Bring one pint of sweet cream or rich milk and one pint of water to a +boil with a piece of vanilla. Then mix one tablespoonful of cornstarch +with a little cold water and three yolks of eggs, two tablespoonsful of +sugar, and a little salt. Add all to the boiling milk, stir over the +fire or in a double boiler until it thickens. Remove and beat until +nearly cold. Put on ice. It may be served with zwieback and fruit juice +or with fresh berries. For dyspeptics, it is better if prepared with +water and butter instead of milk and served with sterilized cream. + + +BLACKBERRY SAGO. + +Boil one quart of blackberries with about two quarts of water and some +sugar very slowly, then strain and cool, bring to a boil again, prepare +with instantaneous tapioca or plain sago. The latter must be well +soaked. Serve warm with zwieback or wafers and sweet butter. + + +APPLE SAGO. + +Boil tart apples with the skin in plenty of water; when tender strain +and cool. Reheat, flavor with cinnamon and sugar. Prepare with +instantaneous tapioca or plain sago. After removing from the fire +add orange juice, lemon, butter and the yolk of an egg or serve with +sterilized cream. + + +ONION GRUEL. No. 1. + +Cut fine three or four onions, stew them in a quart of water very +slowly and keep them well covered. When tender strain; heat butter or +olive oil and thicken with mixed flour; add the onion broth slowly, let +boil a few minutes. Flavor with salt and lemon. One-half soup stock and +one-half onion broth may be used. Cream can be added if desired. + + +ONION GRUEL. No. 2. + +Put one-half of a cup of barley to soak, boil with four dried or green +onions. Add salt, and strain. + + +BREAD GRUEL. No. 1. (WITH BARLEY.) + +Soak and boil one-half cup of barley with salt in three pints of water, +very tender, until there remains about a cup of liquid. Strain this. +Then, take some French bread or soda crackers, pour sufficient boiling +water and a tablespoonful of milk sugar or cane sugar on it, let stand +until it is perfectly soft, or until the water is all soaked into the +bread. Then add the cup of barley water, let all boil for a few minutes +or until bread and barley are well united. It may be strained, if +desired. + + +BREAD GRUEL. No. 2. (WITH BRAN.) + +Take a cup of select bran, simmer slowly with two pints of water and a +little salt, while boiling, add three tablespoonsful of milk sugar or a +teaspoonful of can sugar. Strain, finish like bread gruel number one. +Add dried soaked sweet fruit, if desired. + + +BREAD GRUEL. No. 3. (WITH OATS AND BRAN.) + +Take one-third of steel cut oats and two-thirds of bran. Prepare like +bread gruel number one. Add sweet fruits, if desired. + + +OATMEAL GRUEL. (WITH BRAN.) + +Soak a half cup of steel cut oats or rolled oats and a cup of bran. Put +on to boil with three pints of cold or boiling water and salt. Let boil +slowly for three-fourths of an hour. Strain, add butter and serve. This +is excellent for nursing mothers. Use more water if it is desired thin. + + +CORNMEAL GRUEL. + +Put one-half to three-fourths of a cup of corn meal to boil with three +pints of boiling water and some salt. Let boil fast during the first +ten minutes, then set aside and boil slowly for twenty or thirty +minutes. Remove from the fire, add a small tablespoonful of butter, the +yolk of an egg and a few drops of lemon; the rind of the lemon may be +grated over it. Mix all well, pour on a soup plate, eat plain or with +hot sterilized cream. The butter, egg and lemon, may be left out, and +cream added only. + + +CODFISH GRUEL. + +Soak two tablespoonsful of shredded codfish for twenty minutes, change +the water several times. Add boiling water and flavor with onion. Heat +butter or olive oil, thicken with mixed flour, add the onion water +slowly, at last the soaked codfish. Let all boil a few minutes. Chopped +parsley and hot cream may be added, if desired. Serve with toast. + + +BARLEY GRUEL. + +Soak a half cup of pearl barley, put on to boil with three pints of +water, add salt and three tablespoonsful of milk sugar. Let boil slowly +for one hour, then strain. Heat a tablespoonful of butter, thicken +with mixed flour, add the barley gruel gradually, let all boil a few +minutes, then serve. + + +WHEAT GRUEL. + +Put two to three tablespoons of cream of wheat or farina into a +saucepan. Add a pint of boiling water, a pinch of salt, and a +tablespoon of milk sugar. Let boil half an hour. Remove from the fire +and mix with a teaspoon of butter or two to three ounces of hot cream. +Dried soaked raisins or currants may be added. + + +GLUTEN GRUEL. + +Prepare as directed on package. Add cream or butter and the yolk of an +egg. + + +RAW CEREAL GRUEL. + +Soak one-half to one-third cup of flaked raw cereal with a cup or more +of warm salted water. Let stand for several hours or over night in a +warm place. Serve plain or with sweet dried fruits and fresh cream. + + +MIXED FLOUR GRUEL. No. 1. + +Mix two tablespoonsful of mixed flour with a little cold water, add two +to three cups of boiling water, salt and a tablespoonful of milk sugar. +Let boil ten to fifteen minutes, remove from the fire. Add two to four +ounces of hot cream. Flavor with vanilla, cinnamon, grated lemon rind +or bitter almond. + + +MIXED FLOUR GRUEL. No. 2. + +Put to boil the same amount of flour as in number one. Use a cup of +rich milk and one and one-half of water instead of water alone. Flavor +and serve. + + +ARROWROOT GRUEL. + +Prepare the same as mixed flour gruel. Add hot cream. + + +NUT GRUEL. No. 1. + +Mix two tablespoonsful of mixed flour with a little cold water, add two +to three cups of boiling water, salt, and a teaspoonful of sugar, if +desired. Boil 10 to 15 minutes. Stir a tablespoonful of almond-butter +or combination nut-butter with one or two tablespoonsful of water to a +smooth paste, add the gruel gradually, mix all well and serve. + + +NUT GRUEL. No. 2. + +Heat a tablespoonful of butter in a flat saucepan, thicken with mixed +flour, add two cups of boiling water, and salt, let boil a few +minutes. Stir smooth a teaspoonful of almond-butter with cold water, +add the gruel, mix well, flavor with lemon, if desired. + + +SAGO GRUEL. + +Wash and soak a half cup of sago for several hours in a cup or more +of cold water. Put into three cups of boiling water, add salt, a +tablespoonful of milk sugar, or a teaspoonful of cane sugar, a stick of +cinnamon, vanilla or lemon rind. Boil the sago 20 to 30 minutes. Remove +from the fire, add three to six ounces of hot cream. Less sago may be +used and a tablespoonful of rice flour dissolved with cold water added +to it while boiling. + + +CORNSTARCH GRUEL. + +Mix two tablespoonsful of cornstarch with a little cold water, add +three cups of boiling water, salt, a tablespoonful of milk sugar or +a teaspoonful of cane sugar, boil 10 to 15 minutes. Add two to three +ounces of hot cream. One-half of rice flour and one-half of cornstarch +may be used in place of pure cornstarch. Flavor as desired. + + +MILK GRUEL. No. 1. + +Mix a tablespoonful of rice flour and one of cornstarch with a little +cold water. Add one quart of boiling milk. Boil 10 to 20 minutes. Add +salt and flavor, as desired. + + +MILK GRUEL. No. 2. + +Bring one pint of milk and one pint of water to a boil. Dissolve two or +three tablespoons of white flour with a little cold water and stir into +the hot milk. Let boil 10 to 15 minutes. A stick of cinnamon, vanilla +or lemon rind can be boiled with the milk. If the flavor of almonds is +desired, grate one bitter-almond on it after it is removed from the +fire. The yolk of an egg may be added, if desired. + + +PEPTONIZED GRUEL. + +Prepare a gruel from any farinaceous article. Pour into a bowl and +allow it to stand until lukewarm. Add peptonized powder according to +direction. + + + + + CHAPTER XI. + + FLUIDS. + + +STERILIZED MILK. + +Put the desired amount of milk into clean sterilized bottles, put in +cotton stopper, set on a grate and heat in a water bath to 170° F. or +212° F. Keep the milk at this temperature for 40 minutes or longer, +then remove from the fire; when the water has cooled take out the +bottles and place them on ice. + +Recipes for the preparation of different forms of peptonized milk can +be found in the directions given with digestive ferments, when bought +at the drug store. + + +KUMYSS. + +Dissolve one-fourth of a cake of compressed yeast in a little warm +water. Take a quart of fresh blood-warm milk, add to it a tablespoonful +of sugar and the yeast. Put the mixture into beer bottles with patent +stoppers, filling them to the neck. Place them for about twelve hours +in a room suitable for raising bread, at a temperature of about 70°, +then put the bottles on ice, up side down, until wanted. + + +RICE WATER. + +Wash one-half a cup of Carolina rice several times with water, then +soak or put on to boil at once with three pints of water. Boil slowly +for about an hour, strain, and sweeten, or flavor as desired. Serve +plain or with one-fifth part of sterilized cream. + + +BARLEY WATER. + +Prepare in the same manner as rice water. + + +EAGLE BRAND CONDENSED MILK. + +It can be prepared in many different ways, and mixed with barley-water, +and cream, or used for sweetening in the preparation of gruels. + + +TOAST WATER. + +Toast a slice of stale wheat or black bread until thoroughly brown. +Break into small pieces and pour on it two or three cups of boiling +water. Cover tightly, and set aside for twenty minutes or longer. +Strain, and flavor to suit the taste. Serve hot or cold. + + +TOAST AND APPLE WATER. + +Prepare like toast water, and add the peelings of one or two apples +before pouring on the boiling water. + + +LEMONADE. + +Boil a quart of water for several minutes with three to five +tablespoonsful of sugar, and the rind of one lemon. Remove from the +fire, add the juice of two or three lemons or oranges, strain and +cool. Fresh clean cold water may be added to suit the taste. This is +excellent in fevers, where much fluid food is required. It may be +served hot or cold. + + +BRAN TEA. + +Soak over night a cupful of Ralston’s select bran in one quart of +soft warm or cold water. The next day strain it and serve raw, or put +it on to boil, simmer for one-half hour, then strain. Serve hot or +cold. The bran may be mixed with oats or ryenuts when put to soak, and +may be used raw or boiled. Hot bran tea with cream is excellent as a +substitute for tea. It can be prepared without soaking. + + +BEEF JUICE. No. 1. + +Broil one pound of thick round steak, cut into small pieces and press +the juice out with a lemon squeezer or meat press. It may be served +with or without lemon juice and be diluted with warm water, if desired. +When heating, do not coagulate the albumen by boiling, but place the +cup or bottle containing the juice in a kettle of warm water. + + +BEEF JUICE. No. 2. + +Grind or chop some round steak, put into a quart jar and fill with +warm water. Place the jar in warm water and let stand three or four +hours. The temperature must not rise above 155° F. Strain through a +cheese-cloth, and flavor with a little lemon or salt. + + +BEEF BROTH. + +Wash a beef bone thoroughly with hot and cold water. Put on to boil +and cook very slowly for three or four hours. It may be flavored +with onion, potato or soup greens. Strain through a fine strainer +or cheese-cloth. Serve hot or cold. If a few teaspoonsful of hot +sterilized cream or the yolk of an egg is added before serving it will +improve the taste and make it more nutritious. + + +JULIENNE BROTH. + +Soak the desired amount of dried vegetable. Prepare as directed on +package. Add some soup stock or beef extract before serving. + + +VEAL BROTH OR JELLY. + +Take a bone of veal without meat, wash it thoroughly first with cold +and then with warm water. Bring to a boil with cold water and pour +off the first water. Bring to a boil again with hot or cold water, +skim carefully, add salt, and let it simmer gently for several hours. +Strain through a fine sieve or cheese-cloth. When cool set on ice. If +thickening is desired, cook one-half a cup of Cook’s flaked rice in an +equal amount of water, and add a little salt. Mix with one-half a cup +of veal jelly, and serve. A few tablespoons of cream may be added to +it, or the broth may be served clear with zwieback. + + +BROTH WITH EGG. + +Stir the yolk of an egg with two tablespoonsful of cold water until +well mixed. Then gradually add eight to fifteen ounces of broth. Stir +constantly to prevent the egg from curdling. If the whole egg is +desired, beat it with an egg-beater and prepare in same way. Less than +eight ounces of broth to one egg will make it too rich. A few drops of +lemon may be added. + + +TOMATO AND VEAL JELLY. + +Mix an equal amount of strained veal broth and strained tomato juice. +Let cool and serve. If freshly strained canned tomatoes are used, do +not cook the tomatoes. If it stands longer than twelve hours, bring to +the boiling point in order to prevent fermentation. + + +VEAL JELLY. + +Veal jelly may be flavored in many different ways. It is better to cook +the stock with salt only. In this way the flavor can be changed each +time by adding vegetable broth obtained by boiling vegetables in a +small amount of water and straining. Onions are a very good flavoring. +A great variety of vegetables should not be used at one time. + + +MALTED MILK. No. 1. + +Put two teaspoonsful of malted milk into a cup, pour on some boiling +water and add a pinch of salt and one-fourth of a cup of cream. + + +MALTED MILK. No. 2. + +Prepare as the foregoing, omitting the cream. Serve plain, or add a few +drops of lemon juice. + + +UNFERMENTED BEER. + +Soak a cup of bran and a slice of thoroughly toasted black bread for +several hours in a quart of water. Add a stick of cinnamon, bring to a +boil and let simmer slowly for 20 minutes or longer. Strain and serve +hot or cold. + + +CAMOMILE TEA. + +Put a tablespoonful of tea into a teapot and pour on it one-half a pint +of boiling water. Allow it to stand on a hot platter or over steam for +5 minutes. Then strain and serve. + + +FENNEL TEA. + +Prepare the same as camomile tea. + + +BUCKTHORN TEA. + +Put two tablespoonsful of buckthorn bark into a teapot, pour on it a +cup of boiling water, and allow to steep from 10 to 15 minutes. Strain +and serve warm (not hot). + + +WHEY. No. 1. + +Soak one of Hansen’s rennet tablets in a little cold water. Heat one +quart of skim milk or fresh milk until it is lukewarm. Crush the tablet +and mix with the milk, and stand on a warm place for 5 minutes or until +it is thick. Then heat over the fire until the whey separates. Strain +and throw away the curd. + + +WHEY. No. 2. + +Heat some fresh milk until it is blood-warm. Add Fairchild’s essence of +pepsin, according to directions. + + +IRISH MOSS. + +Wash and let it soak for several hours, or over night. Boil for 10 +minutes, strain through cheese-cloth, and add one-half or two-thirds of +a cup of hot milk. Flavor as desired. + + +RAW GREEN PEA JUICE. + +Wash some fresh green peas in the pods and grind through a meat +grinder, allowing the liquid to drain into a bowl. + + +LEMON WHEY. + +Heat a pint of fresh milk to about 200° F., remove from the fire and +squeeze into it the juice of one-half a lemon. Let stand for a few +minutes, beat with a fork, and strain through a cheese-cloth. Serve hot +or cold. + + +ALBUMEN WATER. + +Add to the white of one fresh egg eight ounces of water and a little +lemon juice or brandy, and shake thoroughly. Keep on ice. + + +FLAXSEED TEA. + +Add a quart of water to two tablespoonsful of whole flax seed. Boil one +or two hours with one or two tablespoonsful of sugar. Strain and add +lemon juice or cream, to suit the taste. + + +APPLE BARLEY WATER. + +Soak a cup of barley over night. Put to boil with two quarts of water, +add a little salt and the skins of two or three apples, and a little +sugar. Boil slowly for an hour or until it becomes red in color. +Strain, and add lemon juice, if desired. Serve hot or cold. + + +WATER EGGNOG. No. 1. + +Beat the whole of an egg with one-half a cup or less of water. Flavor +with lemon juice. + + +WATER EGGNOG. No. 2. + +Beat the yolk of an egg with one-half or a whole cup of water. Flavor +with lemon juice. + + +LEMONADE WITH EGG. + +Take some lemonade prepared from oranges and lemons and add to it the +yolk or the whole of an egg. The acid taste must dominate the sweet +taste. + + +MILK EGGNOG. + +Beat up the whole or the yolk of an egg with a little water and some +brandy, sherry, cognac or whiskey, and one or two teaspoonsful of +sugar. To this add eight to ten ounces of rich raw or sterilized milk, +or one-half cream and one-half water. Flavor with nutmeg or bitter +almond. + + +FRUIT LEMONADE. + +Boil some water with a little sugar and the rind of a lemon, orange or +apple. Add to it some preserved strawberry, cherry, pineapple, currant +or raspberry juice, and seltzer water, or add a mixture of several +different fruit juices. This is excellent for fever patients, but not +for people suffering with lung or heart diseases. + + +ALMOND MILK. + +Blanch one cup of almond meats, chop or grind them coarsely, and pour +over them a quart of hot water. Let stand several hours or over night, +press through a cheese-cloth, and keep on ice. A few bitter almonds may +be added. + + +BEER LEMONADE. + +Wash a half cup of dried currants or raisins, put on to boil with +a pint of water, a tablespoonful of rye nuts or black toast, a +piece of cinnamon, some lemon rind and one or two tablespoonsful of +sugar. Simmer slowly for fifteen minutes, add a pint of Munchener’s +Spatenbraü, let it boil for one minute, and strain. Keep in a cool +place. Serve hot or cold. + + +STRAWBERRY MILK. + +Wash two cups of fresh strawberries. Put into a milk-pitcher and add +two quarts of fresh raw or cold boiled milk, a little vanilla and a +small piece of ice. Strain, serve with zwieback or shredded wheat. +Sugar may be added, if desired. This is more wholesome than ice cream. + + +EGG WINE. + +Mix thoroughly the yolk of three eggs with three teaspoonsful of sugar. +Add a pint of white or red wine or one-half of wine and one-half of +water. Serve with zwieback or wafers. + + +TEA. + +Rinse the teapot with boiling water. Take a teaspoonful of black Japan +tea, add a pint of boiling water, and let stand over steam for one or +two minutes. Strain, and serve hot or cold with lemon juice or cream. + + +COFFEE. + +Grind very coarsely two tablespoonsful of fresh coffee beans. Pour two +cups of boiling water on them, let stand 5 minutes (do not boil), then +strain. Serve black or with cream. Tea and coffee should be used for +medicinal purposes only. + + +MALT OR CEREAL COFFEE. + +Take one-half cup of instantaneous Postum or Kneipp’s malt coffee, +pour three or four cups of boiling water on it. Let stand from 5 to 15 +minutes, then strain. Serve hot or cold, with or without cream. People +who wish to leave off coffee may add a teaspoonful of coffee beans to +the cereal coffee a few minutes before straining. In this way they will +gradually lose the desire for coffee. Bran tea or legume tea may be +substituted for black tea or coffee. + + +COCOA. No. 1. + +Dissolve one teaspoonful of cocoa and one of sugar in a little boiling +water or milk and add a cup of rich milk. Let all boil a few minutes. +Hot or whipped cream may be added before serving. + + +COCOA. No. 2. + +Dissolve one-half a teaspoonful of cocoa and one teaspoonful of milk +sugar in a little boiling water, add one cup of hot rich milk or +one-half cup of cream and water, and boil a few minutes. Add more +cream, if desired. + + +COCOA SHELLS. + +Boil cocoa shells for twenty minutes, then strain. Use as a substitute +for tea or coffee. + + +BEAN TEA. + +Use white, brown or black beans; soak one-half cup of beans in warm +soft water over night. The next day put on to boil in a quart of water, +cook slowly for one hour or longer, and keep covered well. Then strain +and serve plain, or add some hot cream to it. Small white and lima +beans are excellent in the summer. + + +PEA AND LENTIL TEA. + +Prepare the same as bean tea. Dry green peas are richer in minerals +than yellow peas. Yellow peas contain more starch. + + + + + PART THREE + + + + + CHAPTER I. + + FOOD REQUIREMENTS. + + +It is important that the diet should contain the proper amount of +protein, starches and fats, suitable to the individual needs. Age, +weight, size, occupation, season and climate must all be considered. +The majority of civilized men and women consume from two to three times +the amount of food necessary. Numerous and careful researches regarding +food requirements have been made during the last fifty years. + +The composition of American food materials and the dietary standards of +Professors Voit and Atwater can be found on the last pages of this book. + +The recent experiments of Professor Chittenden, of Yale University, +have demonstrated that 60 grams of protein, with the necessary amount +of fats and carbohydrates to yield from 1500 to 2500 calories per +day, is sufficient. These requirements are regarded as presenting the +minimum of what is necessary for the maintenance of health, strength +and activity. To take more food than the body requires means not only +waste of food, but an unnecessary strain upon the body, by this excess, +which must be gotten rid of at the expense of energy, that could be +more profitably expended for other purposes. + +The sample menus given on following pages are taken from the results +of my own experimental work with different people, under different +conditions, and of weights varying from 130 to 160 pounds. They were +people in poor health, suffering from lack of nutrition brought +about by unsuitable food, such as too much protein or starchy foods; +insufficient fats and minerals in the food; excess of cooked foods; +improper combinations and wrong time for eating. Some improved in +health and strength immediately after the change of diet, and were able +to do from eight to twelve hours of active work, while others found +it necessary to take a rest and develop their stomachs gradually by a +change to raw foods. + +I am convinced that the amount of protein presented in the sample +bills of fare is sufficient for the average individual, provided the +food is properly masticated, digested and assimilated, and not forced +down by artificial stimulants and poisonous beverages. The amount +of carbohydrates and fat required differs greatly with different +temperaments and individual peculiarities, and must be determined by +the individual himself. Those who can use a considerable amount of +cereals and fruits require less fat, while others who are not so well +able to digest large amounts of starchy foods and fruits require more +fats. + +Cooked foods are more easily digested than raw foods, but the nutritive +value is very definitely influenced by the process of cooking; +therefore it is important to consume as much food as possible in the +raw state. + + +Sample of Daily Food Requirements (roughly described): + + +TABLE 1. + + Grams _contain_ Protein Fats and + Carbohydrates +Milk 50 2 4 +Rice, barley, noodles or corn 100 12 40 +Lean meat 250 54 32 +Greens 125 3 6 +Bread 200 14 56 +Butter 50 -- 34 +Oil, ¹⁄₂ cup (or fat meat) 150 -- 102 +Fruit 300 -- 18 +Eggs 100 12 16 + -- ---- + 97 308 + + +TABLE 2. + +Milk 50 2 4 +Rice or any other cereal 100 12 40 +Greens 125 3 6 +Potatoes or carrots 100 2 11 +Cheese (or nuts or legumes) 100 25 36 +Oil, ¹⁄₂ cup (or fat meat) 150 -- 102 +Fruit 300 -- 18 +Bread 300 21 84 +Butter 50 -- 34 + -- ---- + 65 335 + + + + +SAMPLE MENUS + + +I. BREAKFAST. + +(Winter.) + + +Pearl barley with hot cream and French prunes. Two soda crackers. + + Portion of food containing calories +Pearl barley (measured raw) ¹⁄₃ cup 450 +Cream ¹⁄₂ cup 230 +French prunes 5¹⁄₂ 100 +Soda crackers 4 100 + ---- + 880 + + +DINNER. + +Tomato and lettuce salad with mayonnaise dressing. Baked beans with +lemon and fat meat. Carrots. + +Tomatoes 2 raw 100 +Lettuce ¹⁄₄ head 10 +Oil 4 tablesps. 400 +Egg 1 whole 60 +Beans ¹⁄₂ cup (raw) 300 +Fat meat ¹⁄₄ lb. 650 +Carrots 1 large 50 +Lemon Juice of ¹⁄₂ 8 + ---- + 1578 + + +SUPPER. + +Tomato cream soup with toast and raw celery. + +Butter 1 tablesp. 105 +Strained tomato juice 1 cup 100 +Cream ¹⁄₂ cup 230 +Toast 2 small slices 75 +Celery 3 stalks (raw) 25 + ---- + 535 + + +II. BREAKFAST. + +(Summer.) + +Strawberries, two boiled eggs with shredded wheat or toast, or raw +wheat flakes. + +Strawberries 1 cup 60 +Eggs 2 120 +Shredded wheat 2 200 +Butter 1 tablesp. 105 + ---- + 485 + + +DINNER. + +Apple and celery salad with French or mayonnaise dressing. Boiled +codfish with white sauce. Bread and butter. Black unsweetened coffee. + +Apple 1 large 100 +Celery 2 stalks 16 +Oil 4 tablesps. 400 +Egg 1 60 +Lemon ¹⁄₂ 8 +Fish ¹⁄₃ lb. 130 +Butter 2 tablesps. 200 +Flour 1 tablesp. 30 +Black Bread 2 large slices 200 + ---- + 1144 + + +SUPPER. + +Muskmelon with lemon. Creamed chipped beef on toast. + +Melon ¹⁄₂ 60 +Lemon Juice of ¹⁄₄ 4 +Chipped beef 3 slices 50 +Cream ¹⁄₂ cup 230 +Toast 1 large 100 + ---- + 444 + + +III. BREAKFAST. + +(Summer.) + +Banana, apple and lettuce salad with French or mayonnaise dressing. +Stale black bread. + +Apple 1 large 100 +Lettuce ¹⁄₄ head 10 +Banana 1 100 +Oil 2 tablesps. 200 +Lemon Juice of ¹⁄₄ 4 +Black Bread 1 slice 100 + ---- + 514 + + +DINNER. + +Cream of wheat porridge with hot cream. Almonds and raisins. + +Cream of wheat (raw) ¹⁄₃ cup 250 +Cream 3 ounces 273 +Almonds 12 large 120 +Raisins 12 large 100 + ---- + 743 + + +SUPPER. + +Strawberries with a large glass of raw mixed milk and cream and +zwieback. + +Strawberries 2 cups 120 +Zwieback 2 100 +Cream 4 ounces 230 +Milk 8 ounces 165 + ---- + 615 + + +IV. BREAKFAST. + +(Summer or Winter.) + +Steel cut oats or wheat with butter or hot cream. Two large carrots or +cucumbers. + +Oats (measured raw) ¹⁄₃ cup 100 +Butter 1 tablesp. 105 +Carrots 2 large 100 + ---- + 305 + + +LUNCH OR DINNER. + +Sandwiches with butter and sliced American cheese or one-half blood or +liver sausage and two apples. + +Black or whole wheat bread 2 large slices 200 +Butter 3 tablesps. 315 +Cheese ¹⁄₄ lb. 450 +Apples 2 large 100 + ---- + 1065 + + +SUPPER. + +Green pea soup with fried bread and stewed prunes. + +Peas (measured before soaking) ¹⁄₂ cup 80 +Onion 1 6 +Bread 2 small slices 75 +Fat for cooking and frying 4 tablesps. 400 +Flour for cooking and frying 2 tablesps. 60 +Prunes 6 120 + ---- + 741 + + +V. BREAKFAST. + +(Summer or Winter.) + +Banana salad with lettuce and French dressing, grapenuts or ryenuts. + +Banana 2 medium 200 +Lettuce ¹⁄₄ head 10 +Olive Oil 2 tablesps. 200 +Lemon Juice of ¹⁄₂ 8 +Grapenuts 1 tablesp. 30 + ---- + 448 + + +DINNER. + +Strained barley soup with prunes, beefsteak, sprouts and butter sauce, +toast and black coffee. + +Barley (before soaking) ¹⁄₃ cup 450 +Prunes 5 100 +Butter 1 teasp. 105 +Beefsteak ¹⁄₄ lb. 160 +Sprouts ³⁄₄ cup 30 +Butter Sauce ¹⁄₂ cup 135 +Toast 1 large slice 100 +Butter 1 teasp. 35 + ---- + 1115 + + +SUPPER. + +Baked apple with cream, puffed wheat or corn flakes mixed with pieces +of butter, two soft boiled eggs, one-half cup of black coffee. + +Apple 1 large 100 +Cream ¹⁄₄ cup 115 +Puffed wheat ³⁄₄ cup 75 +Butter 1 tablesp. 105 +Eggs 2 120 + ---- + 515 + + + + +FOOD FOR THE AGED + + +Many people at the ages of sixty and seventy still lead an active +life, while others retire from activity at forty-five or fifty. +Therefore, the food must conform to the person’s mental and physical +requirements. If the teeth are poor and the digestive powers are weak, +the food should be light, consisting mainly of well cooked cereals, +baked potatoes, rice, cooked greens, a small amount of meat, raw +fruits and raw greens in combination with fatty foods, as salads, milk +and buttermilk, toasted breads and soups. The total fuel requirement +depends upon whether the individual leads a quiet or active existence. +For a person who lives mainly indoors, and makes little use of the +muscles of the arms, shoulders and trunk, 1000 to 1200 calories is +sufficient for twenty-four hours. If more food is eaten than the body +requires, the excess will manifest itself by the development of chronic +ailments and obesity, or feeble-mindedness. + +The morning and evening meals should consist of fluid and semi-fluid +foods, or of toasted breads and salads. Meats, eggs (except the yolks), +cheese, beans, peas and nuts should be eaten only during the middle +of the day in small quantities. One can cut down his amount of food +greatly by thoroughly chewing each morsel. The demand for protein at +this period is small, while the amount of fat should be increased. A +few sample bills of fare may be of assistance to those who wish to make +a study of food requirements for themselves or for others. + + +MENUS FOR THE AGED + + +I. BREAKFAST. + +Apple salad with lettuce finely chopped, onion and mayonnaise dressing, +bacon and crusts. + + Portion of food containing calories +Apple 1 medium 72 +Lettuce ¹⁄₈ head 5 +Onion ¹⁄₄ piece +Oil 4 tablesps. 100 +Lemon or vinegar About 2 teasps. 4 +Yolk of egg 1 48 +Bacon 2 ounces 325 +Crusts 2 50 + ---- + 604 + + +DINNER. + +Clear soup with rice and egg. One lamb chop with sprouts, and one +triscuit with butter. + +Soup 1 cup 100 +Rice (measured before soaking) 2 tablesps. 100 +Yolk of Egg 1 48 +Lamb chop 1 small 100 +Sprouts ¹⁄₂ cup 20 +Butter sauce ¹⁄₂ cup 135 +Triscuit 1 35 +Butter 1 teasp. 35 + ---- + 573 + + +SUPPER. + +One large glass of buttermilk, kumyss, peptonized hot milk or Dr. +Metchinikoff’s sour milk, with one slice of graham toast. + +Milk 12 ounces 247 +Graham toast 1 large slice 100 + ---- + 347 + + +II. BREAKFAST. + +Raw cranberries and celery with olive oil, one slice of graham or whole +wheat toast with butter and unsweetened black malt coffee. + +Cranberries ¹⁄₄ cup 10 +Olive oil 2 tablesps. 100 +Toast 1 large slice 100 +Butter 1 tablesp. 105 +Raw Celery 2 stalks 16 + ---- + 331 + + +DINNER. + +Rice with cream or tomato sauce, eight almonds or one large zwieback +with one level tablespoonful of almond butter and raisins. + +Rice 3 tablesps. 150 +Hot cream 2 ounces 115 +Almonds 8 80 +Raisins (large) 8 80 + ---- + 425 + + +SUPPER. + +Calves’-foot and tomato jelly with graham toast or puffed wheat and +milk or black malt coffee. + +Jelly ¹⁄₂ cup 50 +Puffed Wheat 1 cup 100 +Milk 8 ounces 165 + ---- + 315 + + +III. BREAKFAST. + +Raspberries or strawberries, plain shredded wheat with cream. + +Raspberries ¹⁄₂ cup 30 +Shredded wheat 1 100 +Cream 2 ounces 115 + ---- + 245 + + +DINNER. + +Potato or apple salad, and lettuce with mayonnaise dressing, fish, +black crusts and black coffee. + +Potatoes 2 medium 150 +Oil 4 tablesps. 400 +Yolk of egg 1 48 +Lemon or vinegar About 1 tablesp. 5 +Raw onion (finely chopped) ¹⁄₂ piece 3 +Crusts 3 75 + ---- + 681 + + +SUPPER. + +Cook’s flaked rice gruel with hot cream, cream toast or vegetable cream +soup. + +Flaked rice 1 cup 100 +Hot cream 2 ounces 115 +Hot water 1 cup + ---- + 215 + + +IV. BREAKFAST. + +Cooked string beans with butter sauce and parsley, fried bacon and +triscuit with butter. + +String beans (cut up) ¹⁄₂ cup 20 +Butter sauce ¹⁄₂ cup 135 +Fried bacon 2 ounces 200 +Triscuit 1 35 +Butter 1 teasp. 35 + ---- + 425 + + +DINNER. + +Barley soup with crackers, pea puree on toast, stewed prunes with cream. + +Barley 3 tablesps. 270 +Butter 1 teasp. 35 +Cracker 1 25 +Pea puree 2 tablesps. 100 +Toast 1 large 100 +Prunes 5 100 +Cream 2 ounces 115 + ---- + 745 + + +SUPPER. + +Bran tea with cream. A piece of cake or a slice of light egg toast. + +Bran ¹⁄₂ cup 110 +Cream 1 ounce 58 +Egg 1 60 +Soupstock ¹⁄₄ cup 25 +Butter for frying 1 tablesp. 105 + ---- + 358 + + + + + CHAPTER II. + + DIET DURING PREGNANCY. + + +A healthy woman will be guided by intuition as to the selection of food +suited to her condition. Unfortunately, only a few women are properly +matured in these days of forced education and unnatural occupations for +young girls during the age of puberty. + +The craving of pregnant women for pickles, spices and certain fruits +out of season indicates an anemic condition. The individual longs +for an article, of which her mind is most conscious, to bring about +satisfaction. + +Pregnant women require a larger amount of phosphates, lime and other +minerals in their food, especially during the first four months. +The amount of food taken should be rather less in quantity; and the +starches and sweets should be cut down as much as possible, unless the +mother has to perform a large amount of physical work. + +Vomiting during the early months of pregnancy is generally due to +excess of starches and indigestible foodstuffs. The eliminating organs +not being able to throw off the excess of waste, the system rids itself +of it through the effort of the liver, before the waste enters the +blood stream. + +A suitable diet depends much upon the constitution of the mother. In +severe cases of vomiting or headache, a diet should be prescribed by a +physician. + + +DIET FOR THE MOTHER AFTER LABOR. + +This is another important period for the welfare of the mother as well +as of the infant. Improper feeding during the first month after the +child is born is responsible for many nervous breakdowns of the mother, +at the time when she should be in the best of health and ready to take +charge of her infant. A healthy new born infant can stand an enormous +amount of abuse in the matter of feeding before it is sent to an early +grave, or before the foundation is laid for a life of long suffering. + +The mother’s milk during the first month of the infant’s life is +richer in cream and sugar than in the later months. Therefore, such +foods should be given as yield these elements to the milk. The mother +herself, having expended a large amount of energy, demands a food rich +in lime, fats, sugar and organic salts. The physiological enlargement +of the abdominal organs must be treated with great care. + +As a rule, no food is required during the first few hours except water. +In exceptional cases where the mother is greatly exhausted, a glass of +fresh milk or some warm stimulating food may be served. + +The food during the first four days should consist largely of strained +water gruels, prepared from steel cut oats and bran, or from rolled +wheat or cream of wheat. Stewed prunes, toast, soft boiled eggs or +other egg foods should be served once per day at the noon meal. Fresh +milk is best given during the afternoon or evening or at 10 a. m. A +slice of toast may be served with it. If the milk of the mother is +scanty, serve water gruels several times per day. If the mother has too +much milk, fluid foods should be restricted and a dry diet adopted. +After the fourth day add rice, baked potatoes, fish and a small amount +of meat to the diet. Avoid drinking milk or other liquid food, except a +little water with the dinner. If milk or broth is desired, take it at +the beginning of the meal. Avoid artificially prepared desserts at the +end of the meal. Use oranges or grapes as desserts, or a little black +coffee and toast. + + +Suggestive Menus for Breakfast during the First Week. + + 1. Three-fourths of a pint of barley gruel with or without cream, 2 + crusts. + + 2. Eight ounces of cornmeal mush with egg and dried fruit. 4 ounces of + hot cream. 2 crusts. + + 3. Stewed or soaked French prunes with whole wheat bread and butter. + 10 ounces of bran tea or Kneipp’s malt coffee with cream and + milk-sugar. + + 4. One pint of bran and oatmeal gruel with butter, soaked French + prunes, 2 black crusts. + + 5. Eight ounces of fresh raw or boiled milk with 3 ounces of barley + water and a slice of toast. + + 6. Rice flour with egg and currants and hot cream and 2 crusts. + + 7. Rylax with hot cream, soaked prunes or raisins. + + 8. Bread soup with hot cream, soaked prunes or raisins. + + 9. Rice with hot cream and soaked prunes or raisins. + + 10. Malt coffee with toast and butter. Soft boiled eggs. + + +Menus for Dinner during the First Week. + + 1. Cream toast, light rice, or cornmeal with egg. + + 2. Soup of asparagus or green peas with toast. + + 3. Soft boiled eggs with toast, baked apple. + + 4. Cream of bean or lentil soup, bread and butter. + + 5. Broth with egg. Fish with baked potatoes, apple sauce with toast + and butter. + + 6. Spinach with boiled eggs and bacon. Bread and butter. + + 7. Barley soup with crackers. Lamb chop with sprouts and yolk of one + egg. + + 8. Chicken soup with rice. Chicken with string beans, stewed prunes. + + +Menus for Supper during the First Week. + + 1. Strained barley or oatmeal gruel with cream. + + 2. Cream of wheat or farina with cream. + + 3. Sago or tapioca with cream and zwieback. + + 4. Malt coffee or bran tea with cream and zwieback. + + 5. Boiled custard with fruit sauce and zwieback. + + 6. Cream of pea or lentil soup with celery. + + 7. Cream toast or shredded wheat with cream. + + 8. Cream of tomato soup with zwieback and celery. + +If food is required between meals, give plain milk, bran tea, or malt +coffee with cream and zwieback. + + + + + CHAPTER III. + + CARE AND FEEDING OF CHILDREN. + + +THE NURSERY. + +The nursery should be well lighted and ventilated, and if possible be +located on the southeast side of the house. The windows should be broad +and not too low. The wall-paper should be a cheerful green or blue with +designs of lighter shades, and the rug of brown or tan color. Avoid all +bric-a-brac, useless curtains, and other hangings which tend to darken +the room, gather dust and absorb odors. The furniture should be adapted +to the size and needs of the child. During the first four years the +meals are best served in the nursery, or at a time when the parents are +not at the table. It avoids much unnecessary excitement and temptation, +and if the child is under the constant care of the mother it will give +her relief during these hours. All children between the ages of four +and ten should have their evening meals served alone, or else be so +well trained as not to expect to eat the same food as the adults. + + +PREPARATION OF FOOD FOR INFANTS. + + +MILK. + +In preparing modified milk or other fluid foods for infants, where +top milk is used, it is very important that the milk contain the same +amount of cream for each feeding, or else digestive disturbance and +irregularity of bowel movements will occur. + +If milk, fresh from the cow and run through the cooler, is put into +bottles or jars and kept at the same temperature, the same percentage +of top-milk will be obtained daily. Five hours is generally sufficient +to obtain the desired quality. The best means of removing it is by a +spoon or siphon. + +If raw milk is used without being sterilized, the desired amount for +each meal should be put into sterile bottles directly after delivery +and lightly covered by cheese-cloth or cotton and kept on ice or other +cold place. In this way each bottle will contain the same amount of +cream. + + +PREPARATION OF MODIFIED MILK (RAW). + +Put the desired amount of top-milk into as many bottles as are required +for feeding during twelve hours. Prepare a solution of water and +milk-sugar by dissolving the sugar with the desired amount of boiling +water. Let cool and keep on ice for twenty-four hours. At each feeding, +add the prescribed amount of water to the milk, shake and heat in a +water bath. Add a tablespoonful of lime water or barley water. If the +milk cannot be obtained fresh twice per day, it is safer to scald the +milk which is used during the night. + +All milk, even if handled carefully, contains a large number of germs. +When one is not certain that the cows from which the milk is obtained +are healthy, the milk should be sterilized. During the summer it is +safer to scald or sterilize all milk for infants. + + +SCALDED MILK (MODIFIED). + +Dissolve the desired amount of milk sugar in boiling water in a clean +saucepan, add the milk, stir over a quick fire until it foams, which +means that the milk is heated to about 200° F. The most harmful germs +are generally destroyed by this process. Pour the milk into a clean +pitcher and set the latter in a pan of cold water. Stir the milk +until cold and change the water several times. The stirring makes the +milk homogeneous and easier to digest. If any scum has formed on top, +through careless preparation, the milk should be strained through a +cheese-cloth before putting it into bottles. Put a cotton stopper in +the bottles and set on ice. Milk prepared in this manner is generally +suitable for the average healthy infant. + + +STERILIZED MILK (MODIFIED). + +Dissolve the milk sugar as directed for scalding milk. Add the desired +amount of milk, top-milk or cream, and prepare as directed in the +chapter under “Sterilized Milk.” + + +PASTEURIZED MILK. + +Put the desired amount of milk or milk and cream mixture into sterile +bottles, put on a stopper and set in a water bath; heat the water to +155° or 170° F., and keep it at that temperature for 30 minutes. Then +remove the bottles at once, cool them in a pan of cold water and set on +ice. + + +BOILED MILK. + +Put the desired amount of milk, or modified milk, into a clean +saucepan, stir over a hot fire and boil from 2 to 5 minutes. Then cool +by setting the pitcher into a pan of cold water; stir until cold and +set on ice. This is excellent for infants as well as for the sick who +suffer with diarrhœa. The milk may be modified with arrow-root, barley +water or rice flour gruel, which has been boiled with salt and water +and a stick of cinnamon. Milk-sugar should be boiled with the gruels, +two level tablespoonsful to a pint of boiling water. + + +ESKAY’S FOOD. + +Prepare as directed on label or use like the foregoing in place of +arrow-root. + + +DR. BIEDERT’S MILK AND CREAM MIXTURES. + + 1st month--4 ounces of cream, no milk, 12 ounces of water, 3 + tablespoonsful of milk-sugar. + + 2nd month--4 ounces of cream, 2 ounces of milk, 12 ounces of water, 3 + tablespoonsful of milk-sugar. + + 3rd month--4 ounces of cream, 4 ounces of milk, 12 ounces of water, 3 + tablespoonsful of milk-sugar. + + 4th month--4 ounces of cream, 8 ounces of milk, 12 ounces of water, 3 + tablespoonsful of milk-sugar. + + 5th month--4 ounces of cream, 12 ounces of milk, 12 ounces of water, 3 + tablespoonsful of milk-sugar. + + 6th month--no cream, 16 ounces of milk, 8 ounces of water, 2 + tablespoonsful of milk-sugar. + + +DIRECTION FOR PREPARATION. + +Put the desired amount into a saucepan and scald, as directed under +“Scalding Milk,” or put into bottles and pasteurize or sterilize. + +If the bowels of an infant are too loose, lessen the amount of cream, +and add more milk in place of it. If the child is constipated, add +more cream and use less milk. If it disagrees, add oatmeal, rice, rye, +barley or legume water. For preparation, see “Teas,” in Chapter on +Fluids. Use one-half the amount of water, as directed above, add the +other half in the form of tea. Prepare the tea separately, and add +the desired amount to each bottle when heating. Camomile tea is often +beneficial for a few days. It can be added in the same manner as other +teas, or given without sugar or cream, when colic appears. The latter +way is preferable to too much hot water, when the infant is suffering +with colic. + + +ORIGINAL RECIPE FOR DELICATE INFANTS. + +=Mixture of Cream, Milk, Water, Milk-Sugar, Rice Flour and Pearl +Barley--(Condensed Milk, if Required).= + +Dissolve two tablespoonsful of rice flour in a little cold water, stir +into twelve ounces of boiling water, add one-fourth of a teaspoonful of +salt, and boil for 20 minutes. Pour into a pitcher and keep on ice for +24 hours. Use. + +Soak one-fourth of a cup of pearl barley for several hours, or over +night. Boil with a quart of water and a little salt for one and +one-half hours. This will make about ten ounces of barley water when +strained. Keep the barley water and rice flour gruel in separate +pitchers. If an additional amount of condensed milk is found more +agreeable, add one tablespoonful of Eagle Brand Condensed Milk to the +barley water in place of milk-sugar, before straining it. + +Prepare the milk as follows: Dissolve two tablespoonsful of milk-sugar +in ten ounces of boiling water, add four ounces of cream and four of +milk, stir the milk and water in a saucepan over a quick fire until +it foams, and pour into eight clean warm bottles which have been set +in a kettle of hot water. Put cotton stoppers in the bottles, and +pour enough water into the kettle so that it is even with the milk +in the bottles. Let it stand on a hot stove and keep the water at the +temperature of 170° to 200° F. for half an hour. Then set the kettle on +the floor and when the water is cold, remove the bottles and put them +on ice. At each feeding, add one ounce of the prepared barley water, +and a tablespoonful of rice flour gruel to the bottle; shake well, +and heat by setting the bottle in warm water. This will make about +28 ounces of food for 24 hours, or 3¹⁄₂ ounces per bottle for eight +feedings during 24 hours. This quantity is required for the average +child during the second month. Ten feedings are generally required +during the first month. + +During the first week of the infant’s life use 5 ounces of cream, 5 +ounces of water, 8 ounces of rice and barley water, and no milk. This +makes 18 ounces of food for 24 hours, or about 2¹⁄₂ ounces per bottle +for ten feedings during 24 hours. If a larger quantity is desired +during the first month, add 2¹⁄₂ ounces of water and 2 ounces of milk +to the cream mixture, then gradually change to the proportion given +in above formulas. As the child grows older, increase the amount of +milk to 12 or 15 ounces until the age of ten months. After that age 42 +ounces of food is required during 24 hours, and the child is generally +able to begin with semi-liquid or solid food. The rice flour alone, +or any other cereal gruel or water may be used in place of barley +and rice, but the latter is found especially beneficial for delicate +infants with whom plain modified milk disagrees. + +It is often desirable to change the cereal occasionally. Use oats, rye +and barley during the winter and the lighter cereals during the summer. +Other suitable foods for the infant are bran or rye tea with or without +milk or cream, and broths from veal or mutton with the yolk of an egg +(10 ounces of broth to one yolk). Strained steel cut oats and bran are +excellent for a while where milk or cream are found to disagree. + +During the period from the tenth to the fifteenth month the healthy +infant requires an addition of solid food. The appearance of the teeth +indicate when it should begin. The change must be made gradually from +liquid to semi-liquid and finally to solid food. The middle of the +day is the best time to begin with the change of food. Lean meat is +not a necessary food for children, therefore it is mentioned only +occasionally for those who think their children must have it. On, the +other hand, legumes are a very important food for young children, and +their use should begin during the second year. They are easily digested +if prepared in the form of soups and purees, and combined as directed +in the different menus. They should not be given at night. + + +SECOND PERIOD: FROM THE TENTH TO THE FIFTEENTH MONTH. + +During this period the infant should sleep three times during the day: +From 8 to 10 a. m., from 1 to 3 p. m., and from 6 to 8 p. m. If the +child should not awaken for the last feeding and sleep until 4 or 5 a. +m., give the feeding at 4 a. m. instead of between 8 and 10 p. m. If +it should be in the habit of awakening during the middle of the night, +change the habit by awakening it at 10 p. m. Reduce the quantity of +milk given at this time gradually to 3 or 4 ounces, and finally replace +it by water. + +If the child should sleep from 6 p. m. to 6 a. m. without awakening, it +does not require the extra feeding; four meals are sufficient. + +Some children require five meals until they are two years old. With +intelligent study and simple regularity the mother can make her work +very easy. She can transform delicate children into strong, vigorous +ones, avoid disease and many unnecessary doctor bills. + +Do not begin the habit of stuffing the child with bread and crackers +every time it cries. If it desires something to bite upon give it +a teething-ring. Give the child as many meals as it requires, but +avoid feeding between meals. Give it cold or slightly warmed water +between meals. Do not force the child to drink water. If fed correctly +it will call for the necessary amount of water. If a child is too +heavy in weight for its age, reduce the amount of milk. Give it +strained oatmeal, bran and barley gruels, with butter or cream. Some +children require three pints of milk during 24 hours, between the +tenth and fifteenth months, while others are satisfied with one and +one-half pints of milk and four to six ounces of cream. If broths +or other nutritious liquids are substituted for milk, the amount of +milk required for the day would be less than that mentioned above. +Never force the child to eat food; when it awakens in the morning it +generally requires food immediately. When it awakens for its dinner, +let it play for a while until it calls for food. If it refuses food, +leave out a meal once in a while, or reduce the number of meals to suit +the appetite. + + +MENUS FOR THE SECOND PERIOD: FROM THE TENTH TO THE FIFTEENTH MONTH. + + +I. + + Between 6 and 8 a. m.--Plain or diluted milk. + + Between 10 and 12 a. m.--Flaked rice gruel with sterilized cream. + + Between 2 and 3 p. m.--Ten to twelve ounces of plain or diluted milk. + + Between 5 and 6 p. m.--One cup of broth with egg, one-half slice of + toast with butter. + + Between 8 and 10 p. m.--Ten to twelve ounces of plain or diluted milk. + + +II. + + Between 6 and 8 a. m.--Gruel of steel cut oats with one-half part of + sterilized cream. + + Between 10 and 12 a. m.--Bread gruel with butter or cream. + + Between 2 and 3 p. m.--Ten to twelve ounces of plain or diluted milk. + + Between 5 and 6 p. m.--Sago gruel with zwieback and butter (prepared + with unfermented beer). + + Between 8 and 10 p. m.--Ten to twelve ounces of plain or diluted milk. + + +III. + + Between 6 and 8 a. m.--Strained barley gruel with sterilized milk. + + Between 10 and 12 a. m.--Prune toast with beachnut bacon. Between 2 + and 3 p. m.--Plain or diluted milk. + + Between 5 and 6 p. m.--Sago gruel with cream and crackers or zwieback. + + Between 8 and 10 p. m.--Plain or diluted milk. + + +ADDITIONAL MENUS SUITABLE BETWEEN 10 AND 12 A. M. + +1. Cream toast. 2. Barley and bread gruel. 3. Bran and oatmeal gruel. +4. Cream of tomato soup with crackers. 5. Toast with creamed chipped +beef. 6. Baked oats with prune jam and beachnut bacon. 7. Baked +cornmeal with egg and cranberry sauce. 8. Light egg toast. 9. Soft +boiled egg and toast. + + +MENUS FOR THE THIRD PERIOD: FROM THE FIFTEENTH TO THE TWENTY-FOURTH +MONTH. + + +I. + + Between 7 and 8 a. m.--Strained steel cut oats with sterilized cream. + + Between 11 and 12 a. m.--Ten to twelve ounces of plain or diluted milk. + + Between 1:30 and 2:3O p. m.--Light rice with sterilized cream and + crackers. + + Between 5 and 6 p. m.--A cup of unfermented beer and toast with butter. + + Between 8 and 9 p. m.--Ten to twelve ounces of plain or sterilized + milk. + + +II. + + Between 7 and 8 a. m.--Cream of wheat with sterilized cream. + + Between 11 and 12 a. m.--Broth with egg, and toast with butter. + + Between 1:30 and 2:30 p. m.--Juice of one-half an orange, black bread + pudding, celery. + + Between 5 and 6 p. m.--A cup of plain milk and two graham crackers. + + Between 8 and 9 p. m.--Ten to twelve ounces of milk, plain or diluted, + with rice or barley water. + + +III. + + Between 7 and 8 a. m.--Cornmeal mush with cream. + + Between 11 and 12 a. m.--A cup of unfermented beer with zwieback and + butter. + + Between 1:30 and 2:30 p. m.--Three to five strawberries, one to one + and one-half egg with toast and cereal. + + Between 5 and 6 p. m.--A cup of plain milk with zwieback and calves’ + foot jelly. + + Between 8 and 9 p. m.--Ten to twelve ounces of milk. + + +IV. + + Between 7 and 8 a. m.--Bread soup with cream or butter. + + Between 11 and 12 a. m.--Plain milk with unsweetened graham crackers. + + Between 1:30 and 2:30 p. m.--Strained bean soup with buttered toast. + + Between 5 and 6 p. m.--A cup of milk with crackers, or cream of tomato + soup. + + Between 8 and 9 p. m.--Plain or diluted milk per bottle. + + +V. + + Between 7 and 8 a. m.--Rylax with sterilized cream. + + Between 10 and 12 a. m.--Plain milk and crackers. + + Between 1:30 and 2:30 p. m.--One-third to one-half cup of raspberries, + eggs with toast and butter. + + Between 5 and 6 p. m.--Plain milk and crackers. + + Between 8 and 9 p. m.--Plain or diluted milk. + + +VI. + + Between 7 and 8 a. m.--Turoena with cream and black crusts. + + Between 10 and 12 a. m.--Plain milk and crackers. + + Between 1:30 and 2:30 p. m.--Pea puree on toast, celery. + + Between 5 and 6 p. m.--Plain milk and crackers, or tomato soup with + cream. + + Between 8 and 9 p. m.--Plain or diluted milk. + + +VII. + + Between 7 and 8 a. m.--Black cream toast or shredded wheat with + cream. Between 10 and 12 a. m.--Plain milk or broth and crackers. + + Bet’n 1:30 and 2:30 p. m.--Light rice pudding, three ounces of + strained tomato juice. + + Between 5 and 6 p. m.--Unfermented beer, stale bread and butter. + + Between 8 and 9 p. m.--Plain or diluted milk. + + +VIII. + + Between 7 and 8 a. m.--Rice with sterilized cream or butter and egg. + + Between 10 and 12 a. m.--Plain milk with crackers. + + Bet’n 1:30 and 2:30 p. m.--Two leaves of lettuce, one carrot, one + tablespoon of bean puree on toast. + + Between 5 and 6 p. m.--Cream of tomato soup with zwieback. + + Between 8 and 9 p. m.--Plain or diluted milk. + + +ADDITIONAL MENUS FOR DINNER DURING OR AFTER THE THIRD PERIOD: + + 1. One-half orange, one or two ounces of boiled fish, one-half of an + apple, one to two tablespoons of raw rylax. + + 2. One-half of an apple, one or two eggs, one to two tablespoons of + raw rylax. + + 3. Cereal salad with carrots and fish. + + 4. Legume soup, butter and bread, raw carrots. + + 5. Well boiled macaroni, one to two tablespoons of cold grated cheese. + + 6. Light rice with cold grated Swiss cheese. + + 7. Cereal salad with apple and eggs. + + 8. Lettuce, baked potatoes, beachnut bacon and one egg. + + 9. Mashed carrots, two tablespoons of young green peas, bacon, toast + with butter. + + 10. String beans with stale bread and butter, bacon and egg. + + 11. Finely chopped spinach, bacon, egg, stale bread, butter. + + 12. Three to five cherries, light omelet. + + 13. Cereal salad with chopped apples, two to three tablespoons of + cottage cheese. + + 14. Baked oats with prunes or cranberry sauce and bacon. + + 15. Whole wheat with sterilized cream and celery. + + 16. Peach and cereal salad, beachnut bacon and one egg. + + +ADDITIONAL MENUS FOR SUPPER DURING OR AFTER THE THIRD PERIOD. + + 1. Rice with egg and clear soup. + + 2. Gruels prepared with milk, cream, bran, bread, egg or soup stock. + + 3. Plain milk with stale bread or zwieback. + + 4. Huckleberry or cherry soup with whites of egg, and zwieback with + butter. + + 5. Cream of tomato or thin pea soup with celery or zwieback. + + 6. Vegetable soups of asparagus or of strained canned corn. + + 7. Rice flour with egg, currants and cream. + + 8. Chocolate cornstarch with cream and black crusts. + + 9. Apple-sago or cornstarch with egg and cream, and zwieback. + + 10. Calves’ foot jelly with tomato, zwieback with milk. + + 11. Cook’s flaked rice gruel with cream and cracker. + + 12. Boiled custard with fruit sauce and black crusts. + + 13. Potato soup with cream and black crusts. + + 14. Clam broth with cream and zwieback, or with Grant’s crackers. + + 15. Melon with lemon, finely chopped chipped beef on toast. + + 16. Poached eggs on toast. + + 17. Fruit or vegetable soups with cream or egg. + + 18. Milk soups or milk gruels with black crusts. + + 19. Beer soups with egg or cream and zwieback. + + 20. Fruit toast with rich milk. + + 21. Broth with egg triscuit or zwieback with butter. + + 22. Red fruit pudding with cream and zwieback. + + 23. Baked apples in gelatine with cream and zwieback, or with Grant’s + crackers. + + 24. Thin legume soups with cream or butter. + +Some children are able to digest all the above mentioned foods before +they are three years old; others are not. Certain foods are agreeable +to certain temperaments and disagreeable to others. No exact rules +can be laid down. Reason and judgment must guide the mother in the +selection of foods as well as in other details. + + +GENERAL SUGGESTIONS. + +Unleavened crackers, raw cereal flakes and stale sundried pompernickle +or whole wheat bread are the best dry cereal foods for children. If +cooked cereals are served, crackers and wheat bread are not necessary +at the same meal. A few black crusts or raw vegetables combine better +with cooked cereals. + +Soda crackers or thoroughly toasted unsweetened zwieback may be given +occasionally for the evening meal in combination with sago, fruit +gruels or jellies. + +Do not feed a child fresh breads and cakes which contain soda, yeast or +baking powder. + +A child over three years of age may eat occasionally unleavened fruit +cake, pancakes and fruit tarts which are prepared with eggs. + +Never allow a child to eat ice-cream at the end of a heavy meal. Serve +it at the beginning of the meal or during the afternoon. + +Four meals per day is generally the best plan for a child, as long as +it sleeps during the day-time. If it is fed on plain, non-stimulating +food it generally takes a nap up to the age of 4 or 5 years, and +sometimes later, while a child that is fed upon meats, beef juices, +meat soups and excess of starch and sweets often refuses to sleep +during the day-time at the age of two. + +Meats and sweets or excess of any kind of food irritate the sensitive +nerves and produce restlessness and sleeplessness in the child, and +much unnecessary work and sleepless nights of the mother. Any normal +healthy child can be trained in the matter of eating, sleeping, +evacuation of the bowels and in other details like clock-work, if the +proper conditions are furnished. + +At the end of the third year the child may begin to eat well baked +beans, peas or lentils several times per week during the winter. They +should be given at the noon meal, in combination with raw or finely +mashed carrots, or with a tomato salad and raw greens. No more than +two tablespoonsful should be given at one meal. Systematic training in +chewing is absolutely necessary for a good digestion. If legume foods +should cause gas on the stomach, they must be strained and given in +the form of soups or purees. Walnuts may also be used. Give two or +three at the end of the meal. For combination, see “Menus for Adults.” +The amount of food should be increased gradually. At the age of 12 or +14, a child may eat nearly as much as an adult. + +Moving picture shows, car and automobile rides require more nervous +energy than strolling in the woods. Instead of supplying the system +with plain nutritious foods, such as milk, nut preparations or +wholesome sandwiches on such occasions, the excitable nerves are +generally more stimulated by artificial foods: candies, cookies, sweet +graham crackers, gums or by exhilarating (pure fruit?) lemonade or germ +laden ice-cream. + +Artificial lights and amusements of this kind, associated with nerve +starvation, cause much eye trouble in children. Think of the amount of +nervous and muscular energy expended during those hours in comparison +with walks or other kind of natural amusements! + +If the chewing of gum, candies and other fancies is permissible in +cars and theatres, why not wholesome foods? A small satchel will hold +an aluminum can with milk, a few napkins and other wholesome food +products. If confectionery and ice-cream parlors and cheap restaurants +were supplanted by hygienic food laboratories and pure water stands, +saloons would soon be on the decrease. + + +WRONG MANAGEMENT. + +The dyspeptic business men and women who have no time or power to +digest a meal during the middle of the day are generally the victims of +early habits acquired when at school. + +We cannot try to change the fixed and immovable laws of nature without +paying the penalty. Nature will keep us in order and control our +machine, if we fulfill her laws. The sun is in sympathy with our +digestive forces; therefore we should rest from labor during the middle +of the day, so that the muscles of the stomach may be able to give all +the circular movements, and others that are necessary, to thoroughly +mix the food with the stomach juices for rapid digestion. Solid foods +of the protein class, can only undergo perfect digestion if eaten +in the middle of the day. They require many hours to digest, and in +this way they are ready for oxidation and assimilation at night, when +the air is cool. The body can rest, and the lungs and heart can work +better when the stomach is emptied. While on the other hand, if the +heaviest meal is taken at night, it is either too rapidly digested by +physical force, or it is left half digested in the stomach over night. +It congests the liver and kidneys, produces fermentation, robs lungs, +heart and skin of their nerve force, and creates an abnormal appetite +the next morning for an excess of energy-giving food, or it produces +a languid feeling and loss of appetite. Such a system of living is +responsible for the large number of acute and chronic diseases and +consumption, while those who seemingly keep in good health under such +conditions do surely shorten their life. + +Perfect health and comfort are worth more than earthly possessions, and +those who strive earnestly to possess and retain health will find a +way to change their system of living. There is strength in union, and +if a sufficient number of sensible people demanded different hours for +school-children and for people who work indoors, it would be possible +to obtain them. + +During hot summer days or in the tropics the noon hour is not always +the best for the heaviest meal of the day, but neither should it be +spent for work. Two meals per day is the best plan on hot days. An +individual who is always keyed up to the highest point during the +middle of the day, and expends the best of his energy for work, cannot +expect anything else but bankruptcy. + +For people who desire two meals per day, the best time for breakfast is +between nine and ten in the morning, and for dinner between three and +four in the afternoon. + +If three meals are taken, hard muscular workers, or those who are +employed out of doors, do well to substitute for their dinner a +substantial cold or warm lunch. If through lack of time and convenience +a child cannot have its dinner before 4 p. m., it is better off +without it. Remember that a cooked dinner consisting of meat, potatoes +and vegetables is not at all necessary for the child’s welfare and +development, and cooked vegetables should never be forced upon it +if it prefers to eat them raw. Healthy children have keen instinct, +and unless their appetite has become perverted by sweets and other +artificial, unnatural foods, they are more likely to select the right +kind of food than the average adult. + +This book gives a large number of menus, consisting of raw foods, which +can be quickly prepared when the child comes home from school. Nuts, +fruits and raw vegetables form an ideal diet for the summer. Baked +beans, peas and lentils warmed over, or jellied fish, egg foods, cheese +or steamed puddings in combination with a warm soup or raw apples form +a perfect meal during cold, winter days. If the dinner is eaten between +the hours of 3:30 p. m. and 4:00 p. m., no more food is necessary. If +it is served at noon, give milk or soup between 5 and 6 p. m. Children +should take at least one-half an hour’s rest before eating, when coming +home from school. The better way would be to allow children two hours +for their noon meal or curtail the hours of school work from 9 a. m. to +1 or 2 p. m. Such is the custom in many European countries, and there +is no reason why it could not be practiced here. + +Children between the ages of eight and fourteen should retire between +7 and 8 p. m. If they get sufficient sleep and are properly fed, +children’s diseases need not be feared. + + + + + CHAPTER IV. + + LIGHT LUNCHES AND SANDWICHES. + + +LIGHT LUNCHES. + +Menus for children, students at college and men and women who have +to toil indoors. They can be had in almost any good cafeteria, or be +prepared quickly on a gas or alcohol stove: + + 1. Corn and tomato soup with black crusts. + + 2. Cream of tomato soup with zwieback. + + 3. Green pea soup with zwieback and celery. + + 4. Broth with egg. Sandwiches with bologna or cold meat. + + 5. Buttermilk with graham toast. + + 6. Fresh milk with tomato toast. + + 7. Fruit gruel with white of eggs, and bread or toast with butter. + + 8. Strained canned tomato juice with whole wheat toast and butter. + + 9. Orange juice, green leaf vegetable with fried bacon and soft boiled + eggs. + + 10. Pineapple salad with whipped cream and toast. + + 11. Apple or banana salad with lettuce and French or mayonnaise + dressing, orange juice. + + 12. Potato salad with lettuce and soft boiled eggs. + + 13. Strawberries, raspberries or blackberries with rich fresh milk and + zwieback or toast, butter and eggs. + + 14. Cherries and egg food. + + 15. Cream cheese with apples and sandwiches. + + 16. Fig or date butter with ryenuts and rich fresh milk or sandwiches. + + 17. Raw huckleberries (one-half to one cupful) with butter and stale + bread. + + 18. Lettuce with two or three bananas and one-half to one glass of + strained cranberry juice. + + 19. Apple salad with lettuce and almond cream or whole almonds. + + 20. Apples, raisins and six to twelve nuts. + + 21. Gelatine of fruit, or bread and bran with cream and toast. + + 22. Clam broth or cream soup with toast and raw celery. + + 23. Musk melon with lemon and berries. + + 24. Baked apples in gelatine with fish salad. + + 25. Ambrosia or apple sauce with whites of eggs and toast. + + +LUNCHES FOR THEATRES. + +Cocoanut wafers, macaroons prepared with almond paste, Hershy’s +chocolate, white figs and rye nuts, sandwiches with fruit butter or +ground dried fruits and nuts. + + +AFTERNOON DRINKS AND DAINTIES. + +Postum, weak tea, bran tea with cream, unfermented apple juice, fresh +apple cider. + +FOODS--Fruit cakes, tarts, cream puffs, cream rolls, zwieback, Huntly +and Palmer biscuits, nabiscos, sandtarts, ice-creams, fruit gelatines. + + +SANDWICHES. + +The sandwich is an important part of the bill of fare. It is not +necessary to eat a cooked dinner in order to have a square meal, but +for those who work indoors and are unable to take walking exercises +before or after their noon meal, it is important to take some warm +fluid or semi-fluid food in the form of broth, milk or soup as an +entree or with their meal. With the convenience of modern inventions of +gas, alcohol and electric stoves, or patented bottles which keep food +warm for hours, this is easily obtained. + +An endless variety of nutritious lunches can be prepared from left-over +or fresh vegetables, meats, fish, eggs and cheese, or from raw cereals, +nuts, fruits and greens. The bread used for sandwiches should always be +stale or sun dried and be kept in a dry place in a tin box with good +ventilation. + + +MENUS FOR LUNCH OR SUBSTITUTES FOR DINNER. + + +Grated Cheese with Apples and Buttered Bread. + +1. Grate two to four ounces of Swiss or American cheese and carry in a +glass jar or paper bag. At lunch-time peel one or two apples, cut them +up in small pieces and mix with grated cheese. Eat with buttered bread. + + +Meat Sandwiches with Olives and Mayonnaise Dressing. + +2. Prepare a salad from left-over meat, mixing with olives and +dressing, or slice the meat and put between layers of bread, and mix +the olives with mayonnaise dressing. + + +Scrambled Eggs on Sandwiches, and Cherries. + +3. Eat the cherries at the beginning or at the end of the meal; lettuce +is a good addition. + + +Ground Nuts with Apples and Raisins. + +4. Grind six to twelve nuts in the morning and keep in a jar or paper +bag. At lunch-time cut one apple into small pieces, add twelve raisins +and the ground nuts. Eat with or without bread and butter. It is best +to use only one kind of nuts at a time. Celery is also a good addition. + + +Nut and Date Sandwiches. + +5. Remove the stones from one-half dozen or more dates, cut the dates +into small pieces and mix with one-third or one-half the amount of +chopped or ground walnuts. Spread on buttered bread or eat the bread +with it. Apples combine well with it, either as a substitute for bread +or in combination with it. In place of whole nuts, nut-butter may be +used; the latter should always be diluted with an equal amount of water. + +Figs, raisins or dried currants can be used in the same way as dates. +Lettuce and celery are good additions. + + +Tomatoes with Popcorn, Bread and Butter. + +6. Prepare a salad with tomato and lettuce, or strain some canned +tomatoes. The latter can be carried conveniently in a small Mason jar. +Always open the jar a little, if left to stand in a store or office, +so the air can circulate through it. Take one cup of tomato juice in +combination with one-half pint or more of warm, buttered popcorn. Eat +bread and butter with it, if desired. + + +Egg Sandwiches with Watercress and Olives. + +8. Slice some hard boiled eggs and lay on buttered bread. Mix some +olives and watercress with mayonnaise dressing, and serve with the +bread. Egg sandwiches combine well with sliced or potted ham, or with +anchovy or herring--butter, or with apples. + + +Cottage or Cream Cheese Sandwiches. + +9. Spread thin slices of rye or black bread with cheese. Combine with +apples or olives, with or without lettuce and mayonnaise dressing. + + +Cabbage Salad with Bread, Butter and Bologna. + +10. Prepare the salad in the morning, mix with mayonnaise dressing and +carry in a glass or jar. Prepare the bread with butter and thin slices +of bologna or ham. Eat the cabbage salad as an entree or with the +sandwiches. Hard boiled eggs are a good addition. + + +Potato Salad with Black Bread and Butter and Bologna. + +11. Serve the salad as an entree. Prepare thin slices of pompernickle +with butter and bologna or ham, and combine with hard boiled eggs. Nuts +may be substituted for eggs. + + +Peanut and Olive Sandwiches. + +12. Remove the stones and cut the olives into small pieces, mix with +diluted peanut butter, and season with lemon. + +Spread on rye bread. + + +Egg Sandwiches with Ham or Chipped Beef. + +13. Chop some ham or beef very fine. Prepare some eggs for scrambling, +mix with the meat and finish like scrambled eggs. When cold spread on +sandwiches. + + +Raw Beef Sandwiches. + +14. Wash some freshly cut round-steak, dry and scrape. Spread on +buttered triscuit or soda cracker. Combine with lettuce and French +dressing. Serve at once. + + +Sandwiches with Sausage. + +15. Spread thin slices of rye or black bread with butter. Cover with +liver sausage, blood sausage or metwurst. Goose fat or leaf lard can +be substituted for the butter or be omitted. Combine with tart apples. +Onions and lettuce is also a good addition. + + +Meat Sandwiches with Tomatoes and Cucumbers. + +16. Cut some cold boiled or roasted lean meat into thin slices and lay +on buttered bread. Eat cucumbers with it. + + + + + CHAPTER V. + + FOOD COMBINATIONS AND MENUS. + + +DO NOT MIX. + + Meat and Cheese. + + Cherries and Milk. + + Fancy Summer Fruits and Onions. + + Fancy Summer Fruits and Cucumber. + + Nuts and Excess of Starchy Food. + + Potatoes and Tomatoes. + + Potatoes and Tart Fruits. + + Potatoes and Fresh Yeast Bread. + + Potatoes and White Bread. + + Potatoes and Underground Vegetables. + + Cooked Greens and Raw Greens. + + Meat and Dates or Figs. + + Pork and Sago. + + Cucumber and Sago. + + Strawberries and Tomatoes. + + Strawberries and Beans. + + Bananas and Corn. + + Fat Pork and Cucumbers. + + Pork and Sweet Fruits. + + Pork and Fancy Fruits. + + Pork and Corn. + + Meat and Fish. + + Raw Fruits and Cooked Vegetables. + + Milk and Cooked Vegetables. + + Milk and Meat. + + Fresh Raw Fruits and Cooked Cereals. + + Cooked Vegetables and Nuts. + + Cheese and Nuts. + + Boiled Eggs and Nuts. + + Boiled Eggs and Canned Corn. + + Boiled Eggs and Bananas. + + Boiled Eggs and Fresh Pork. + + Boiled Eggs and Cheese. + + Bananas and Pork. + + Bananas and Cucumbers. + + Skim-milk and Fruit. + + Cheese and Bananas. + + Beans and Bananas. + + +GOOD COMBINATIONS. + + Raw Fruits and Raw Cereals. + + Raw Fruits and Raw Cereals and Nuts. + + Raw Fruits and Raw Greens and Nuts. + + Raw Cereals and Nuts. + + Raw Cereals and Raw Milk. + + Raw Cereals and Raw Vegetables. + + Boiled Cereals and Boiled Milk. + + Boiled Cereals and Boiled Cream. + + Raw Greens and Meats or Eggs. + + Boiled Greens and Meats or Eggs. + + Fats and Acids. + + Meats and Acids. + + Cheese and Apples. + + Cheese and Rye. + + Eggs and Salted Meat. + + Eggs and Acid Fruits. + + Eggs and Greens. + + Nuts and Apples. + + Nuts and Bananas. + + Almonds and Rice. + + Nuts and Raisins. + + Nuts and Dried Currants. + +The harmony and disharmony between the different foods as mentioned +above are only stated in a general way. Certain combinations are +absolutely harmful to every individual, others are either harmful to +certain temperaments, or, to mix them would mean a waste in the animal +economy of the body. + + +REMARKS. + +Use only one rich protein food at any meal. + +Exceptions: A few nuts which are rich in fat may be eaten at the end of +a meal where lean meat is served. + +Milk and milk soups may be taken at the beginning of a meal where meat +is served, but they should never be mixed with the meat dish or used at +the end of a meal where meat is served. + + + + + CHAPTER VI. + + +LAXATIVE FOODS. + +Fruit juices, plums, tomatoes, apples, pears, grapes, figs, +fruit-soups, fruit-gruels, raisins, gelatines, corn, oats, spinach, +oranges, carrots, parsnips, bran, oil, butter, cream, olives, yolks of +eggs, pecans, walnuts, Brazil nuts, cucumbers, onions, greens. + + +CONSTIPATING FOODS. + +Skim-milk, liquid foods, fine flour bread, potatoes, tapioca, white of +eggs, gluten, mush, lean meat and cheese made from skim-milk. + + +MENUS. + +A menu which is one-sided or combined wrongly, that is, one in which +either protein, carbohydrates, minerals or fluids are provided in +excess, leads to waste of nervous energy as well as to waste of +nutritive material. A wrong combination creates an abnormal appetite +for too much or too little food. + +Each person should learn by experience to select the kinds of food +which yield him nourishment and avoid those which disagree. + + +MENUS FOR BREAKFAST. + +People who feel the need of laxative foods during the spring season +will find here a number of suitable breakfast menus to choose from: + + 1. Cooked spinach or yellow dock or mustard greens or dandelion leaves + with rye or wheat bread and butter. Eggs or bacon, if desired. + + 2. Finely mashed boiled beets or turnips or potatoes or carrots or + parsnips with plenty of parsley and bacon or ham or cornbeef or + chipped dried beef. + + 3. Rhubarb salad and lettuce with French or mayonnaise dressing. + Cornmeal cakes or muffins. + + 4. Mushroom salad with lettuce and French dressing. Bread and butter. + + 5. Cooked cereal of rice or wheat or rye with hot cream or butter and + cucumbers cut in halves. + + 6. Sliced bananas and grapefruit with nut dressing or with mayonnaise + dressing. + + 7. Cabbage salad with mayonnaise dressing, hard boiled eggs and bread + with butter. + + 8. Strained canned tomato juice and bananas with lettuce. + + 9. Fish cakes with steamed potatoes, parsley and butter. Black crusts. + + 10. Baked or plain boiled cauliflower with cold boiled beef or chipped + beef. + + 11. Boiled cauliflower with tomato sauce and stale bread with butter + and grated cheese. + + 12. Tomato puree with fried parsnip balls, black toast with butter. + + 13. Radishes, green onions, whole wheat bread and butter. + + 14. Asparagus salad with ham hash, bread and butter. + + 15. Cream of potato soup with black toast or raw carrots or celery. + + 16. Salted mackerel with creamed potatoes, a glass of milk, celery. + + 17. Apple salad with mayonnaise dressing, a slice of stale bread and a + glass of milk. + + 18. Lettuce with syrup dressing and German pancakes with bacon. + + 19. French rolls with butter and boiled ham, black malt coffee. + + 20. Warm apple pie with lettuce and cheese, black malt coffee. + + 21. Apple salad, corn bread, creamed chipped beef. + + 22. Shredded wheat with strawberries and milk or cream. + + 23. Lettuce, baked potatoes, fish salad with mayonnaise dressing. + + 24. Warmed-over macaroni with tomato puree and cold grated cheese. + + 25. Macaroni with cream sauce and frankfurter. + + 26. Codfish cakes with cream rice or apple rice or apple salad. + + 27. Omelet with lettuce and stewed prunes or syrup dressing. + + 28. Apple rice with bacon or eggs or fish croquettes, celery. + + 29. Boiled onions with black bread and butter and bologna or + frankfurter. + + 30. Bread fritters with apple sauce or with lettuce and syrup dressing. + + 31. Bacon with string beans, bread and butter, stewed prunes. + + 32. Lettuce with mayonnaise dressing and baked potatoes with creamed + beef. + + 33. Celery with French dressing and fried sweet potatoes with + cranberry sauce. + + 34. Corned beef hash with eggs and triscuits with butter. + + 35. Lettuce with syrup dressing and buckwheat cakes. + + 36. Grated carrots with lettuce and unfired bread with butter or + nut-cream. + + 37. Turnip salad with lettuce and unfired bread with butter or + nut-cream. + + 38. Lettuce with French dressing and cornmeal patties with cranberry + sauce. + + 39. Lettuce with French dressing and mashed potatoes with buttermilk + and bacon. + + 40. Apple salad with lettuce and black bread with cheese. + + 41. Pear salad with cranberries and celery. Unfired bread with butter + or nut-cream. + + 42. Lettuce with French dressing and baked potatoes and eggs. + + +WHAT SHALL WE DRINK WITH OUR MEALS? + +This question is often asked. It depends entirely on the quality and +combination of food which is eaten. + +A diet consisting of a variety of solids and vegetables with excessive +fluids gives the stomach nothing to do; the contents pass at once into +the intestines. Such mixtures are ingested instead of being digested; +they cannot be fully utilized because the stimuli upon the drainage of +the body is lacking. + +If dry foods are eaten, such as sandwiches, rice, macaroni, potatoes +or dry cereals, without the addition of fruits, vegetables or soups, a +small amount of liquid should be taken. Such simple foods do not form a +perfect meal, therefore milk or broths are preferable to water. Water +is best taken from five to fifteen minutes before the meal or from one +to two hours after meals. Black malt coffee is sometimes beneficial if +one-half cupful is taken after or with meals. It acts like a tonic, +especially if the liver is sluggish. + + + + + CHAPTER VI. + + MENUS FOR DINNER. + + +Select menus suitable for the season of the year. In the spring-time +use more of eggs, lamb, fish, green peas, spring chicken and egg-foods +in the form of pancakes, omelets and puddings. During the summer eat +very little meat. Use nuts, fish, eggs and milk foods. As the weather +gets colder use more protein foods and carbohydrates. During the winter +use a larger amount of dried legumes, nuts and meats, and more fatty +foods. Add fruits and vegetables which are in season. + + 1. Apple salad with lettuce and broiled steak, shredded wheat with + butter. + + 2. Cream of pea soup. Beef or roast pork with potato dumplings, stewed + prunes. + + 3. Broiled chops with young peas and creamed potatoes. Oranges. + + 4. Tomato salad with lettuce. Veal with mushrooms and rice. Toast and + coffee. + + 5. Cream of tomato soup. Veal chops with peas, stewed prunes. + + 6. Broth with egg. Spinach, hard eggs, tongue. Grapes or oranges. + + 7. Sweet potatoes with roast beef, tomato puree, celery. Black toast + with coffee. + + 8. Apple salad with watercress, fish with shredded wheat or bread and + butter. + + 9. Tomato jelly salad. Beef croquettes with tomato sauce and rice, + celery. + + 10. Cream of potato soup. Cold beef with stewed prunes, bread and + butter. + + 11. Bean soup. Cabbage or sprouts with mutton, bread and butter. + + 12. Raw oysters with lemon and apple salad, whole wheat bread and + butter, celery. + + 13. Boiled veal or mutton with caper sauce and stuffed peppers, celery. + + 14. Barley soup with cracker. Roast duck with apple stuffing. Grapes + or oranges. + + 15. Macaroni with grated cold cheese and lettuce salad. + + 16. Rice with grated cold cheese and lettuce salad. + + 17. Baked fish, boiled potatoes with parsley. Black toast with butter + and coffee. + + 18. Meat soup with bread and butter. Fish salad. Apples or oranges. + + 19. Clam chowder. Omelet with lettuce and fruit sauce. + + 20. Pea soup with fried bread. Roast goose with apple sauce. + + 21. Baked potatoes with kidney stew. Black toast with butter. + + 22. Potato salad with lettuce and fish, black crusts. + + 23. Apple salad. Roast chicken with cranberry sauce. Steamed pudding + with wine sauce. + + 24. Rice or barley soup with crackers. Corned beef with cabbage and + creamed potatoes. + + 25. Tomato or apple salad with lettuce. Nuts. + + 26. Rice with tomato sauce. Nuts. + + 27. Rice with almond butter. Almonds. + + 28. Banana salad with rye nuts and lettuce. Nuts. + + 29. Pineapple salad with lettuce. Nuts. + + 30. Beef or fruit soup. Macaroni with cream. + + 31. Apple salad with lettuce, smoked eel with black bread. + + 32. Corned beef, boiled eggs, potatoes and cabbage. + + 33. Knorr’s pea soup with crackers. Stuffed peppers. + + 34. Roast pork ribs with apple filling. Oranges, black bread with + butter, coffee. + + 35. Meat croquettes, beets, black bread and butter. + + 36. Roast chicken with sprouts. Cranberry sauce. Steamed rice pudding. + + 37. Green peas with dumplings and fried bacon, celery. + + 38. Tripe with tomato sauce and sprouts, triscuit with butter. + + 39. Apple salad with blood sausage, bread and butter. + + 40. Tomato salad with lettuce and fish, bread and butter. + + 41. Lamb stew with dumplings and green peas. + + 42. Lettuce salad. Mashed carrots and baked beans with lemon. + + 43. Pork with sauerkraut and dumplings. + + 44. Raw carrots and lettuce salad. Pork and lentils. + + 45. Beefsteak with eggs and potatoes, celery. + + 46. Pea soup with crackers. Fish with apple salad, celery. + + 47. Rice with frankfurters. Nuts. + + 48. Sour roast with potato dumplings and lettuce salad. Stewed prunes. + + 49. Broth with egg. Apple salad with onions and lettuce, pork chops. + + 50. Pea soup with toast. Fish with apple rice. Black coffee and crusts. + + 51. Apple salad with onions and lettuce, liver sausage, black bread. + + 52. Milk soup. Plum pudding with brandy sauce, celery. + + 53. Game or pork with sauerkraut and potato dumplings. + + 54. Tongue with mushroom sauce and baked potatoes. Crusts and coffee. + + 55. Apple salad with cottage cheese, olives, bread and butter. + + 56. Boiled beef with string beans, steamed potatoes with white sauce. + + 57. Baked oatmeal with cranberry sauce and celery. + + 58. Carrot salad with lettuce. Lima beans with cold pork. Oranges. + + 59. Fish with potato salad and black crusts. Grapes. + + 60. Roast mutton with peas and baked potatoes, celery. + + 61. Bean soup with raw carrots, bread and butter. + + 62. Barley soup with soda crackers. Swiss cheese and apple salad. + + 63. Lettuce salad with omelet and stewed prunes or cranberries. + + 64. Tomato and lettuce salad with pork tenderloin. Oranges, bread and + butter. + + 65. Mashed carrots or beets with lemon, and fat or lean pork. Green + grapes. + + 66. Pea soup with fried bread. Calves’ liver with apple salad. + + 67. Lentil soup with fried bread. Codfish balls with apple sauce. + + 68. Rice and tomato soup. Boiled beef with horse-radish sauce and + cabbage. + + 69. Milk soup. Bologna, toast and butter. + + 70. Salad of tomatoes or apple with mayonnaise dressing. Roasted + chestnuts. + + 71. Calves’ tongue with mushroom sauce and rice. Crackers with butter. + + 72. Lettuce salad. Fried eggplant with lemon and beefsteak, string + beans. + + 73. Blue or white cabbage with cold or warm roast pork and baked + potatoes or apples. + + 74. Cabbage rolls with potatoes and white sauce. Bread pudding. + + 75. Raw sweet corn and tomato salad with French dressing. Bread and + butter. + + 76. Chicken soup with rice. Roast chicken with stuffed apples and + cranberry compote, celery. + + 77. Green pea soup with fried bread. Breaded sour goose with potatoes + and apple sauce. + + 78. Bean soup with cream. Apple dumplings with lemon sauce. + + 79. Celery and apple salad with mayonnaise dressing. Baked squash with + lemon and beefsteak. Grapes. + + 80. Boiled cabbage with egg dressing. Bread pudding with stewed prunes + or fruit sauce. + + 81. Apple and pineapple salad with whipped cream. Almonds and raisins. + + 82. Apples and lettuce salad. Buckwheat pancakes with syrup dressing. + Nuts. + + 83. Corn bread, 3 to 6 ounces of canned strained tomato juice. Nuts. + + 84. Cream of corn soup with black crusts. Nuts. + + 85. Potato salad with cottage cheese and lettuce. + + 86. Boiled or steamed bread pudding with tomato sauce or fruit sauce. + + 87. Lentils with onions. Apple bread pudding, black coffee. + + 88. Tomato soup with crackers. Warm pop corn or roasted chestnuts. + + 89. Fresh codfish with horse-radish sauce and boiled potatoes. Black + bread with butter. + + 90. Peanut roast with tomato sauce and celery. + + 91. Polenta with apricot or cranberry sauce and cheese. + + 92. Boiled whole wheat with butter or hot cream and cucumbers. Nuts. + + 93. Baked rolled oats with cranberry sauce, celery. + + 94. Smoked goose breast with apple salad and black bread. + + 95. String bean soup. Lima beans or cow beans with bacon. Oranges. + + 96. Asparagus salad. Spring lamb with caper sauce, bread and butter. + + 97. Cherry soup. German pancakes with lettuce and syrup dressing. + + 98. Blackberry soup. Cereal or bread omelet with lettuce and syrup + dressing. + + 99. Milk soup with sago. German pancakes with gooseberry compote. + + 100. Wine soup with wafers. Fish-pudding with apple sauce. + + 101. Milk soup with buckwheat groats. Boiled fish with potatoes and + currant sauce. + + 102. Plum soup with zwieback. Steamed or plain bread pudding. + + 103. Bread soup with apples. Liver pudding with tomato puree. + + 104. Celery-root salad with crusts. Plum pudding with wine sauce. + + 105. Bran or bread soup. Apple salad with grated cheese. + + 106. Milk or huckleberry soup. Unleavened apple pancakes. + + 107. Clabber milk with cream and grapenuts or stale bread. Nuts if + desired. + + 108. Corn bread with apple salad and lettuce. Nuts. + + 109. Plain milk rice with currants. Nuts. + + 110. Oatmeal soup. Ham with kale and fried potatoes. + + 111. Bread dumplings with stewed prunes or pears, celery. + + 112. Fried herring with potato salad. Apple-bread pudding. + + 113. Buttermilk soup with dried fruit. Nuts if desired. + + 114. Meat cakes with mashed carrots or beets and lettuce salad. + + 115. Peas with codfish, butter and bread. + + 116. Vegetable pudding with tomato puree and yellow dock. + + 117. Bread fritters with lettuce and syrup dressing or stewed prunes. + + 118. Baked oats or barley with bologna. Nuts if desired. + + 119. Whole wheat or rice with bologna. Nuts if desired. + + 120. Plum salad with raw rolled rye or wheat. Walnuts. + + 121. String bean salad. Fish pudding with tomato puree or apple sauce, + celery. + + 122. Salisbury steak with fried parsnip and lettuce salad. + + 123. Steamed mashed pumpkin with pickled tongue or corned beef. Black + bread with butter. + + 124. Watercress salad. Pork tenderloin with tomato puree and roasted + yellow turnips. + + 125. Lettuce salad with mayonnaise dressing. Apple or tomato rice with + fish or boiled beef. + + 126. Lettuce or celery salad with mayonnaise dressing. Currant or + cherry rice with fried eggs. + + 127. Asparagus with cream sauce and cold boiled ham and bread. + + 128. Empire salad. Bread pudding with wine sauce. + + 129. Kidney soup with rice and egg. Cooked celery-roots and kidney + hash on toast. + + 130. Huckleberry soup with white of egg. Roman meal cakes with lettuce + and syrup dressing. + + 131. Dried cherry soup with zwieback. Steamed or baked rice pudding + with lettuce and syrup dressing. + + 132. Barley soup with prunes. Cold sliced beef with mustard sauce and + string beans. + + 133. Asparagus salad. Broiled chicken with tomato puree, triscuit with + butter. + + 134. Blackberries with one glass of rich milk and bananas. Nuts if + desired. + + 135. Banana and apple salad with lettuce, French or mayonnaise + dressing. Nuts. + + 136. Tomato and cucumber salad with lettuce, French or mayonnaise + dressing. Fish with bread and butter. + + 137. Watercress salad with French dressing. Veal stew with mushrooms + and rice. + + 138. Cabbage salad with mayonnaise dressing. Hard boiled eggs with + whole wheat bread and butter. + + 139. Kidney soup with rice. Brown kidney stew on toast with asparagus. + + 140. Noodle soup. Boiled brisket with horse-radish sauce, bread and + butter. + + 141. Bread soup with cream. Cold sliced boiled meat with string beans, + triscuit with butter. + + 142. Cherry soup. Corn meal pudding with lemon sauce. + + 143. String bean soup. Fried left-over pudding with fruit sauce. + + 144. Blue fish with steamed potatoes, parsley and butter. Apple-bread + pudding. + + 145. Spinach with egg. Fried fish with crust-potatoes and apple sauce. + Oranges, toast with butter, black unsweetened coffee. + + 146. Green pea soup with fried bread. Pickled tongue with fried + parsnips and lettuce salad. Green grapes. + + 147. Fish croquettes with apple salad. Steamed rice pudding with wine + sauce. Black unsweetened coffee. + + 148. Apple snow on leaves of lettuce. Boiled white fish with drawn + butter sauce and steamed potatoes, Roman meal cakes with apple sauce. + Black unsweetened coffee. + + 149. Stuffed tomatoes with lettuce. Plum pudding with butter sauce, + celery. Black coffee. + + 150. Lettuce and apple salad with grated Swiss cheese. Pumpkin pie + with black coffee. + + 151. Artichokes with mayonnaise dressing. Broiled steak with baked + potatoes and sprouts. Blue or red grapes. + + 152. Rice and tomato soup. Fillet of beef with mashed potatoes and + stewed dried mushrooms. Apple tart with black unsweetened coffee. + + 153. Creamed onions. Fried chicken with cranberry compote and endive + salad. Triscuit with butter, black unsweetened coffee. + + 154. Tomato and celery salad with mayonnaise dressing. Baked beans + with lemon. Boston brown bread, coffee. + + 155. Apple sago with whites of egg and cream. Baked white fish with + lemon and creamed potatoes. Apple pudding, black coffee. + + 156. Cantaloupe with lemon. Sliced bananas with whipped cream. Pecan + or almond nuts. + + 157. Green pea broth with crackers and butter. Fried oysters with + sauerkraut, bread and butter. Apple fritters with black unsweetened + coffee. + + 158. Tomato and lettuce salad. Navy or butter beans with carrot puree + and fried beachnut bacon. Toast with butter and black unsweetened + coffee. + + 159. Broth with egg and crackers with butter. Macaroni and cheese with + sprouts. Tomato gelatine. + + 160. Eggs with spinach and buttered toast. Cherry pie with black + unsweetened coffee. Oranges. + + 161. Tomato puree and cabbage rolls with fried parsnips. Fruit + gelatine. + + 162. Banana and date salad with lettuce. Pecans. + + 163. Barley soup. Baked fish and potato puree. Fried black toast with + butter and unsweetened coffee. + + 164. Veal broth with sago. Veal with bread dressing, stewed prunes or + rhubarb. Black coffee. + + 165. Watermelon. Meat croquettes with mashed or pickled beets, celery. + + 166. Cherries, apricot and lettuce salad. Nuts. + + 167. Cream of tomato soup. Corn bread with spinach and boiled eggs. + Baked apples in gelatine. + + 168. Cream of celery soup. Cold boiled beef with olives and endive + salad. Bread pudding with wine or fruit sauce. + + 169. Cream of potato soup. Smoked eel with apple and lettuce salad. + Oranges, black toast and black unsweetened coffee. + + + + + CHAPTER VII. + + MENUS FOR SUPPER. + + + 1. Rice soup with crackers. Plum pudding with wine sauce. + + 2. Corned beef with sprouts, zwieback with butter and apple sauce. + + 3. Clam chowder with soda crackers and fruit. + + 4. Milk soup with black toast. Grapes. + + 5. Apple salad with bacon and black toast. Oranges. + + 6. Pea soup with crackers or raw celery. Grapes. + + 7. Apple salad with fish and black toast. Grapes or oranges. + + 8. Stewed prunes with cream and shredded wheat. + + 9. Artichokes with dressing. Creamed beef on toast. + + 10. Potato soup with shredded wheat and raw celery. + + 11. Barley soup with soda crackers and raw celery. + + 12. Sprouts with pickled tongue. Banana gelatine. + + 13. Lettuce with omelet and apple sauce. + + 14. Beef soup with rice. Boiled beef with sprouts, prunes. + + 15. Tomato soup with shredded wheat, raw celery. + + 16. Milk-rice with soda crackers or stale black bread. + + 17. Broth with egg and toast. Puffed wheat with butter and fried bacon. + + 18. Three-fourths to one pint of fresh milk with tomato toast. + + 19. Meat soup with rice and egg. Triscuit, butter. + + 20. String bean salad with mayonnaise dressing. Bran bread with + butter, bacon. + + 21. Milk-or apple-rice with codfish cakes. Raw celery. + + 22. Cream of pea soup with soda crackers. Raw celery. + + 23. Date and lettuce salad with bread and butter. + + 24. Buckwheat gruel with cream and toast with honey or syrup. + + 25. Huckleberry pie with fresh milk or malt coffee. + + 26. Sago gruel with milk or cream and toast with apricot jam. + + 27. Baked bananas with black or bran bread and butter, malt coffee. + + 28. Blue grapes. Left-over steamed pudding with wine sauce. + + 29. Black stale bread with fig butter and rich fresh milk. + + 30. Fruit soup of plums or huckleberries, with whites of egg and toast + with butter. + + 31. Bread soup with cream or butter, and soaked French prunes. + + 32. Whey or buttermilk soup, with soaked French prunes. + + 33. Stewed prunes with cream. Lemon pie with black malt coffee or milk. + + 34. Poached or soft boiled eggs, with bread and butter. + + 35. Apple or cranberry pie with hot or cold milk. + + 36. Baked apples with cream. Shredded wheat or bran bread with butter, + bacon. + + 37. Warm chocolate pudding with cream and one glass of milk with toast. + + 38. Red fruit pudding with cream. One glass of milk with toast. + + 39. Potato soup with black bread, raw celery. + + 40. Apple or cranberry pie. Pine kernels. + + 41. Fruit or vegetable toast with fried bacon. Oranges. + + 42. Knorr’s pea soup with cream and crackers. Raw celery. + + 43. Musk or watermelon. Creamed chipped beef, triscuit with butter. + + 44. Warm boiled custard with fruit sauce, black crusts or toast. + + 45. Barley soup with soda crackers. Creamed fish with baked apples. + + 46. Green pea soup with fried bread. Fruit cake and cereal coffee, raw + celery. + + 47. Broth with egg. Steamed pudding with fruit or tomato sauce, raw + celery. + + 48. Clam broth with crackers. Egg toast with fruit sauce. + + 49. Buckwheat gruel with cream. Fish with apple sauce and toast with + butter. + + 50. Sago gruel with cream. Huckleberry pie with milk or coffee. + + 51. Baked bananas. Apple bread pudding with milk or coffee. + + 52. Blue grapes. Fried steamed pudding, or hominy cakes with fruit + sauce. + + 53. Rice with milk. Black toast with fig butter or honey. + + 54. Blue plum soup with sago and whites of egg. Pumpkin pie with + coffee. + + 55. Bread soup. Chops or beef with apple salad and mayonnaise dressing. + + 56. Pea broth. Tripe with tomato or whey sauce and toast with butter. + + 57. Melon with lemon or berries. Codfish cakes with bread and butter. + + 58. Cream of corn soup with tomato toast. + + 59. Rice flour with hot cream or milk. Toast with eggs. + + 60. Milk rice with soda crackers or toast. + + 61. Clear broth with crusts. Eggs and macaroni with fruit sauce. + + 62. Apple salad, puffed wheat with butter and fried bacon. + + 63. Broth with egg and cracker. Sprouts with lamb, toast with butter. + Oranges. + + 64. Fresh milk with tomato toast. + + 65. Apple or tomato salad with mayonnaise dressing. Fish with lemon + and toast with butter. + + 66. Apple and celery salad. Fruit cake with black coffee. + + 67. Raspberries or strawberries, dry toast or shredded wheat, one or + two glasses of rich fresh milk. + + 68. Tomato or blackberry toast, with one or two glasses of rich milk. + + 69. Fruit gelatine with cream. Sandwiches, black coffee. + + 70. One or two glasses of sterilized blackberry juice with zwieback. + Omelet with fruit sauce. + + 71. Clabber milk with cream and dry toast. Nuts if desired. + + 72. Lemon pie with fresh milk, or sand tart with fruit salad. + + 73. Raw huckleberries and zwieback with sweet butter. Nuts if desired. + + 74. Asparagus or artichokes with mayonnaise dressing. Sandwiches. + + 75. Boiled skim-milk with black bread. + + 76. Meat soup with barley. Apple salad or bread with Swiss cheese or + cream cheese or cottage cheese. + +For additional menus see recipes of soups, gelatines, salads, fish, +sandwiches and egg foods. + +Many of the above menus are suitable for children and for people of +sedentary habits. + +For those who require a liberal amount of nutritious food, it is easy +to make up a number of additional menus from light protein foods +for the evening meal, such as: Cream cheese, cottage cheese, Swiss +cheese, fish, lamb chops, meat cakes (prepared from left-over cooked +meats), eggs, pancakes (prepared with eggs or cream), fried egg-toast, +sausages, legume soups, etc. Apples, tomatoes and prunes combine well +with all the above mentioned foods. + + + + + CHAPTER VIII. + + POOR MAN’S BILL OF FARE. + + +Suitable for people who perform hard manual labor, out of doors, and +for those who are not steadily employed. + + +Sample Menu. + +How to feed a family of five (2 adults and 3 children under 12 years of +age) on $5.00 per week or 14 cents per person per day--71 cents per day +for all. + + +BREAKFAST. + +Cereal salad with apples and onions. + + Cost in Cents. + +Rylax or rolled wheat 2¹⁄₂ cups 2¹⁄₂ +Apples 3 large 5 +Cotton seed oil 3 tablespoons 2 +Lemon ¹⁄₂ 1 +Onion 1 whole ¹⁄₂ + + +DINNER. + +Lettuce with syrup dressing. Dried green peas with dumplings and fried +bacon. + +Lettuce 1 head 2 +Syrup 3 tablespoons 1 +Lemon or vinegar 2 tablespoons -- +Cotton seed oil 3 tablespoons 2 +Onion 1 whole ¹⁄₂ +Peas 1 pound 5 +Flour 1¹⁄₂ cups 3 +Bacon ¹⁄₂ pound 15 + + +SUPPER. + +Cream of tomato soup with dry toast. + +Tomatoes 1 can 8 +Soup stock 1 quart 5 +Milk 1 quart 8 +Butter 3 tablespoons 4 +Flour 4 tablespoons ¹⁄₂ +Toast 7 large slices 4 + -------- + TOTAL 69 Cents + +If porridge with milk is desired for breakfast, substitute a +quart of milk in place of apples, oil, lemon and onion. Use one +and three-fourths cup of rolled wheat or rye in place of two and +one-half cups. If sugar is necessary, add fifteen prunes or five +level tablespoons of sugar. During the summer, substitute carrots or +cucumbers for the sweets. Raw, sweet or sub-acid fruits do not combine +well with cooked cereals. Raw fruits and raw cereals is a better +combination. + +In order to reduce the cost of living to 10 cents per person per day +or 50 cents per day for all, leave out the fat meat costing 15 cents, +and some of the butter, replacing it by cooking oil. It is easy to +modify the diet or add to it in a given direction. If more protein is +required, a boiled egg or a few nuts may be added to the breakfast. If +more fuel is needed, it can be added in the form of soup, fruits or +fat. In comparing the value of 1 pound of legumes with 1 pound of lean +meat and the additional fatty and green foods that are necessary with a +meat diet, the housewife will realize that she must either have a big +purse for the bills of fare with meat, or starve her family if they do +not like legumes. + +Ten cents per day is a small sum for a useful citizen to live on, yet +thousands of people are compelled to do so every year, and for these +the following pages might be of assistance. + +Economical management, self-denial and abstinence from luxuries are +the lessons to be studied. Look over the chapter on protein foods +carefully. Never economize in these in order to buy cake, pastry +or sweets. All who, for some reason or other, have to fight off +starvation, will find that whole wheat bread and pure water or oatmeal +porridge are the most perfect foods to keep them in fair health. They +prevent diseases which might be the result of such conditions. To +keep up on tea, coffee, sugar, white bread and liquor might result in +dangerous breakdowns, insanity, murder and suicide. Coffee, tea and +alcohol are medicines; they are valuable at times for the sick, when +the system cannot digest food, or under conditions where not sufficient +natural food can be obtained. On such occasions they may prevent +disease and death. + + +HOUSEHOLD BOOKKEEPING + +=====+======+===========+=======+========+==========+======+========== + | | |Protein|Cereals | Green |Fruits|Stimulants + |Income|Expenditure| Foods | Bread |Vegetables| Fats |and Misc. + | | | |Potatoes| | Sugar| +=====+======+===========+=======+========+==========+======+========== + 1 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 2 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 3 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 4 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 5 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 6 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 7 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 8 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- + 9 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +10 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +11 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +12 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +13 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +14 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +15 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +16 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +17 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +18 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +19 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +20 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +21 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +22 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +23 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +24 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +25 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +26 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +27 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +28 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +29 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +30 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +31 | | | | | | | +-----+------+-----------+-------+--------+----------+------+---------- +Tot’l| | | | | | | +=====+======+===========+=======+========+==========+======+========== + +Monthly total receipts, $ .... + +Savings, $ .... + +Knowledge of bookkeeping is a necessity for systematic homekeeping. +The experience gained from a household book with careful planning for +one year is of more value than the experience gained from five years +of unsystematic housekeeping. Wise management of a home will enable a +family with a moderate income to enjoy comforts and pleasures, of which +a family in better circumstances, but with poor and unwise management, +is deprived. + +“Time is money,” therefore careful planning of the time that is +expended for work, rest, recreation and outdoor life is as important +as management of finances. Many women waste much valuable time with +nonsensical details in the line of cleaning, cooking and fancy sewing. +This abnormal amount of manual work and neglect of mental development +is generally followed by worry and poor health, as the result of an +anemic brain. In those conditions mental healers perform miraculous +cures either by changing the activity of the mind or by paralyzing it +to the extent of ignoring the plain facts of nature, and by denying the +testimony of the senses. + +The modern household is full of unwholesome things,--too many pictures, +carpets, curtains and other ornaments, and too many salted, peppered, +sugared and greasy artificial foods, with a lot of unnecessary dishes +and utensils. A woman who enjoys spending all her time in drudgery, +values herself below the poorest paid day-laborer. + +To save time and strength means investing time and strength on more +important subjects, such as harmonious conversations, out of door +exercise, attending lectures, and the teaching of the laws of health +and hygiene to the young, which cannot be begun too early. Unsystematic +management of household work and the care of children has broken up +many a home. + + + HOW TO FEED A FAMILY OF FIVE (2 ADULTS AND + 3 CHILDREN) ON $3.50 PER WEEK OR 10 CENTS + PER PERSON PER DAY DURING + FALL AND WINTER. + + Staple foods for two weeks. Cost in cents. +Flour 10 pounds 35 +Graham or whole wheat bread 3 loaves 15 +Rye bread 1 loaf 10 +Sugar 1 pound 05 +Cereal coffee 1 package 20 +Coffee beans ¹⁄₄ pound 10 +Bran 1 package 15 +Roman meal 1 package 15 +Rolled or steel-cut oats 1 package 10 +Rice 2 pounds 10 +Potatoes 4 pounds 20 +Tomatoes 3 cans 25 +Bacon ¹⁄₂ pound 15 +Dry peas 2 pounds 10 +Dry beans 2 pounds 10 +Lentils 1 pound 05 +Corn meal 3 pounds 10 +Dried prunes 4 pounds 25 +Cheese ¹⁄₂ pound 10 +Onions 1 pound 05 +Macaroni 1 pound 10 +Salt 1 bag 05 +Vinegar 1 pint 05 +Cotton seed oil 2 quarts 50 +Apples 6 pounds 25 +Syrup 1 pint 05 +Pumpkin 1 10 +Eggs ¹⁄₂ dozen 25 +Rolled rye 1 package 15 +Butter 2 pounds 45 +Corn starch 1 package 10 +Rolled wheat 1 package 10 + ---- + Total $4.95 + + +SATURDAY. + +=Breakfast.=--Roman meal cakes with lettuce and syrup dressing. + +=Dinner.=--Hot skim-milk with black crusts. Macaroni with grated cheese. + +=Supper.=--Meat soup with tomatoes and rice. Fried bread with apple +sauce. + +Cost of additional foods for Saturday: One gallon of skim-milk 5 cents, +lettuce 5 cents, beef brisket 15 cents,--total 25 cents. + + +SUNDAY. + +=Breakfast.=--Baked pumpkin, lettuce salad with raw rolled rye. + +=Dinner.=--Warmed-over macaroni with soup stock, meat with tomato sauce. + +=Supper.=--Hot skim-milk with black crusts or stale bread. + +Cost of additional foods for Sunday: None. + + +MONDAY. + +=Breakfast.=--Oatmeal porridge with butter or left-over boiled +skim-milk. + +=Dinner.=--Mixed boiled dinner of beans, potatoes and carrots. + +=Supper.=--Soup from left-over scraps of tomatoes and meat, thickened +with fat and flour, or pumpkin pie and black coffee or hash. + +Cost of additional foods for Monday: Carrots and parsley 5 +cents,--total 5 cents. + +REMARKS: A portion of the skim-milk should be boiled on Sunday and +balance be put in a pan for cottage cheese. + +On Monday put one-half of the two pounds of beans in an earthen pot +to bake before the carrots and potatoes are added. Preserve the baked +beans with oil and keep in a cool place until Thursday. + + +TUESDAY. + +=Breakfast.=--Rice with carrots and frankfurters. + +=Dinner.=--Green pea soup. Codfish with butter sauce and potatoes with +parsley. + +=Supper.=--Left-over soup. Egg toast with stewed prunes or apple sauce. + +Cost of additional foods for Tuesday: Frankfurters, 5 cents, fish, 15 +cents,--total 20 cents. + + +WEDNESDAY. + +=Breakfast.=--Corn meal mush or cakes with raw or stewed apples or +prunes. + +=Dinner.=--Cottage cheese with apple or potato salad and lettuce. + +=Supper.=--Bread soup. Apple pancakes with lettuce salad. + +Cost for additional foods for Wednesday: None. + + +THURSDAY. + +=Breakfast.=--White or black toast with whey sauce (use whey which is +drained from cottage cheese). + +=Dinner.=--Lettuce salad. Raw carrots with baked beans. Brown bread +with butter. + +=Supper.=--Tomato and meat soup with toast. Celery. + +Cost of additional foods for Thursday: Lettuce 5 cents, carrots 5 +cents, parsley and celery 5 cents, Boston brown bread 10 cents, soup +bone 5 cents,--total 30 cents. + + +FRIDAY. + +=Breakfast.=--Oatmeal porridge with butter and syrup. + +=Dinner.=--Milk soup with Roman meal. Fried herring and potatoes with +parsley. + +=Supper.=--Lentil soup with fried bread. + +Cost of additional foods for Friday: Skim-milk 5 cents, herring 10 +cents,--total 15 cents. + +Total expenditure for the first week, 95 cents. + + +SATURDAY. + +=Breakfast.=--Corn meal cakes with lettuce and syrup dressing. + +=Dinner.=--Potato soup (prepared with fat, flour and skim-milk). +Noodles with stewed prunes. + +=Supper.=--Hot skim-milk with stale bread. + +Cost of additional foods for Saturday: None. + +REMARKS: Bake bread from one-half of the ten pounds of flour, mix with +Roman meal instead of whole wheat flour. + + +SUNDAY. + +=Breakfast.=--Bran muffins with stewed prunes. + +=Dinner.=--Water rice with raisins or currants. Nuts. + +=Supper.=--Corn starch pudding with stewed prunes and black crusts. + +Cost of additional foods for Sunday: 1 pound of nuts 10 cents, raisins +5 cents,--total 15 cents. + +REMARKS: Prepare the corn starch pudding on Saturday. Use balance of +skim-milk with one-half water, a piece of butter, the yolk of an egg, +some salt and a little sugar. + + +MONDAY. + +=Breakfast.=--Rolled rye with butter and syrup. + +=Dinner.=--Noodles with tomato sauce and liver. + +=Supper.=--Potato soup with parsley and toast. (Prepare with fat, flour +and left-over gravy from liver.) + +Cost of additional foods for Monday: Liver 15 cents,--total 15 cents. + + +TUESDAY. + +=Breakfast.=--Corn bread or fried mush with lettuce and syrup dressing. + +=Dinner.=--Dried peas with flour dumplings and bacon sauce. Stewed +prunes if desired. + +=Supper.=--Corn meal porridge with skim-milk. + +Cost of additional foods for Tuesday: Skim-milk 5 cents, lettuce 5 +cents,--total 10 cents. + + +WEDNESDAY. + +=Breakfast.=--Oat meal porridge with butter. + +=Dinner.=--Lima beans with frankfurters and raw carrots. + +=Supper.=--Stale bread with prune jam. Fresh milk diluted with barley +water. + +Cost of additional foods for Wednesday: Beans 5 cents, frankfurters +10 cents, fresh milk 10 cents, carrots and parsley 5 cents,--total 30 +cents. + + +THURSDAY (Thanksgiving). + +=Breakfast.=--Rolled wheat porridge with butter. + +=Dinner.=--Apple salad with lettuce. Blood or liver sausage with rolled +rye or black bread or baked oatmeal with cranberry sauce and celery. + +=Supper.=--Tomato and lentil soup with fried bread. + +Cost of additional foods for Thursday: Lettuce 5 cents, sausage 15 +cents,--total 20 cents. + + +FRIDAY. + +=Breakfast.=--Porridge from any kind of cereal with butter. + +=Dinner.=--Cooked greens (pick some mustard or yellow dock on the +street). Bread or flour dumplings with creamed fresh or salted codfish. + +=Supper.=--Milk soup from stale bread and skim-milk. + +Cost of additional foods for Friday: Fish 10 cents, skim-milk 5 +cents,--total 15 cents. + +Expenditure for staple foods $4.95 +Additional expenditure for first week .95 +Additional expenditure for second week 1.10 + ---- + Total $7.00 + + Staple Food for Two Weeks: Cost in Cents. +Baking powder 1 can 15 +Dried apples 2 pounds 15 +Pearl barley 2 pounds 10 +Flour 10 pounds 35 +Sugar 1 pound 05 +Rice 2 pounds 10 +Eggs ¹⁄₂ dozen 25 +Apples 6 pounds 25 +Leaf lard 2 pounds 10 +Shoulder of mutton 3 pounds 15 +Dried peas 2 pounds 10 +Beans 2 pounds 10 +Lentils 2 pounds 10 +Bacon ¹⁄₂ pound 15 +Corn meal 3 pounds 10 +Rolled rye 1 package 15 +Oats 1 package 10 +Wheat 1 package 10 +Onions 1 pound 05 +Cabbage 1 head 05 +Lettuce 3 heads 05 +Black bread 1 loaf 10 +Whole wheat flour 2 pounds 10 +Buckwheat flour 1 package 15 +Potatoes 4 pounds 20 +Cotton Seed Oil 2 quarts 50 +Cheese ¹⁄₂ pound 10 +Apples 6 pounds 25 +Butter ¹⁄₂ pound 20 +Tomatoes 3 cans 25 +Milk delivered for two weeks 1 quart per day 1.25 +Crackers 1 package 05 +Nuts 2 pounds 20 + ---- + Total $6.05 + + +SATURDAY. + +=Breakfast.=--Mixed rolled rye and wheat porridge with butter and syrup. + +=Dinner.=--Cabbage with mutton and bread and butter. + +=Supper.=--Soup of mutton with rice and crackers. One-half quart of +milk with barley water and toast for two children. + +Cost of additional foods for Saturday: None. + +REMARKS: Prepare sufficient bread for two weeks. If cabbage is left +over, prepare it with fat, vinegar and flour and keep for Tuesday. + + +SUNDAY. + +=Breakfast.=--Lettuce with syrup dressing and buckwheat cakes. + +=Dinner.=--Rice soup with milk and raisins. Nuts. + +=Supper.=--Left-over meat soup and bread for three. Milk and toast for +two children. + +Cost of additional foods for Sunday: None. + + +MONDAY. + +=Breakfast.=--Oatmeal porridge with hot milk. + +=Dinner.=--Lettuce with syrup dressing. Roman meal cakes. Hash of +mutton. + +=Supper.=--Baked apples in oil with black bread and residue of leaf +lard with fried onions. One pint of milk and toast for two children. + +Cost of additional foods for Monday: None. + +REMARKS: Cut the leaf lard very fine, fry it in a pan with apples and a +little oil. + + +TUESDAY. + +=Breakfast.=--Cornmeal mush with hot milk. + +=Dinner.=--Bean soup with bread. Cabbage and frankfurters. + +=Supper.=--Pearl barley porridge with milk and cracker (for all). + +Cost of additional foods for Tuesday: Frankfurters 5 cents,--total 5 +cents. + + +WEDNESDAY. + +=Breakfast.=--Three raw apples with black bread and lard. + +=Dinner.=--Noodles and kidney stew. Bread if desired. + +=Supper.=--Cream of green pea soup with bread and celery. + +Cost of additional foods for Wednesday: Celery 5 cents, kidney 5 +cents,--total 10 cents. + + +THURSDAY. + +=Breakfast.=--Mixed rolled rye and wheat porridge with hot milk. + +=Dinner.=--Mixed boiled dinner of beans, carrots and potatoes. + +=Supper.=--Milk of soup for all. + +Cost of additional foods for Thursday: Carrots and parsley 5 +cents,--total 5 cents. + +REMARKS: Keep one-half of the beans separate and bake for Sunday. + + +FRIDAY. + +=Breakfast.=--Cornmeal pancakes with lettuce and syrup dressing. + +=Dinner.=--Cream of corn soup. Meat croquettes and stewed dried apples. +Bread. + +=Supper.=--Bread soup with milk (for all). + +Cost of additional foods for Friday: Canned corn 10 cents, Hamburg +steak 5 cents, skim-milk 5 cents, lettuce 5 cents,--total 25 cents. + +REMARKS: Prepare the corn soup with fat and flour, then add hot +skim-milk. Use one pint of fresh milk for the bread soup and the +balance skim-milk. + +Total Expenditure for the week 50c. + + +SATURDAY. + +=Breakfast.=--Oatmeal porridge with hot milk. + +=Dinner.=--Baked noodles with milk and frankfurters. + +=Supper.=--Mustard greens or yellow dock with lentils. Milk and toast +for two children. + +Cost of additional foods for Saturday: Frankfurters 5 cents, total 5 +cents. + + +SUNDAY. + +=Breakfast.=--Three raw apples and black bread with lard. + +=Dinner.=--Lettuce salad with French dressing. Baked beans and bread. + +=Supper.=--Milk toast for all. + +Cost of additional foods for Sunday: Lettuce 5 cents, milk 5 +cents,--total 10 cents. + +REMARKS: Re-boil the skim-milk from Friday for cooking or baking. + + +MONDAY. + +=Breakfast.=--Lettuce with syrup dressing. Cornmeal pancakes. + +=Dinner.=--Milk soup with Roman meal. Bran biscuits with cheese and +stewed dried apples. + +=Supper.=--Cream of tomato soup with toast and celery. + +Cost of additional foods for Monday: Celery 5 cents,--total 5 cents. + + +TUESDAY. + +=Breakfast.=--Chopped apples with syrup dressing and raw rolled rye. + +=Dinner.=--Cream of lentil soup. Tripe with tomato sauce and potatoes. + +=Supper.=--Toast with apple sauce and hot milk diluted with barley +water. + +Cost of additional foods for Tuesday: Tripe 10 cents,--total 10 cents. + + +WEDNESDAY. + +=Breakfast.=--Rolled wheat porridge with butter. + +=Dinner.=--Mustard greens and unleavened pancakes with syrup or fruit +sauce. + +=Supper.=--Cream of pea soup with toast. + +Cost of additional foods for Wednesday: Skim-milk 5 cents,--total 5 +cents. + +REMARKS: Flavor the greens with bacon. Use skim-milk and three eggs for +the pancakes. Set part of the skim-milk for cottage cheese. + + +THURSDAY. + +=Breakfast.=--Oatmeal porridge with hot milk. + +=Dinner.=--Lima beans with potatoes and frankfurters or bologna. + +=Supper.=--Apple pie with hot milk. + +Cost of additional foods for Thursday: Frankfurters 5 cents,--total 5 +cents. + + +FRIDAY. + +=Breakfast.=--Buckwheat cakes with lettuce or yellow dock and syrup +dressing. + +=Dinner.=--Lentil and tomato soup. Cottage cheese with apple salad. + +=Supper.=--Bread pudding with fruit sauce. + +Cost of additional foods for Friday: Lettuce 5 cents,--total 5 cents. + +Expenditure for staple foods $6.05 +Additional Expenditure for first week .50 +Additional Expenditure for second week .45 + ---- + Total $7.00 + + + HOW TO FEED A FAMILY OF FIVE ON $5.00 PER + WEEK OR 14 CENTS PER PERSON PER DAY + DURING THE FALL AND WINTER. + +Buy the same staple foods as suggested for the foregoing menus; add +to it: Oranges, bananas, cream, peanut-butter, eggs, bacon, cheese, +tomatoes, apples, rice, peas, celery, string beans, grapes or other +fruits or vegetables. + + + HOW TO FEED A FAMILY OF FIVE (2 ADULTS AND + 3 CHILDREN) ON $3.50 PER WEEK OR 10c. PER + DAY DURING SPRING AND SUMMER. + +Stale, whole wheat, graham and Cost in Cents. + white bread 3 loaves 25 +Flour 10 pounds 35 +Stale black bread 2 loaves 15 +Cereal coffee 1 package 20 +Coffee beans ¹⁄₂ pound 10 +Bran 1 package 15 +Roman meal 1 package 15 +Cream of wheat 1 package 20 +Rice 6 pounds 25 +Potatoes 4 pounds 20 +Tomatoes 3 cans 25 +Bacon ¹⁄₂ pound 15 +Green dried peas 2 pounds 10 +Lima beans 2 pounds 10 +White beans 2 pounds 10 +Corn meal 4 pounds 10 +Dried prunes 2 pounds 10 +Salt 1 bag 05 +Vinegar 1 pint 05 +Cotton seed oil 1 quart 25 +Apples 6 pounds 25 +Syrup 1 pint 05 +Rolled rye 1 package 15 +Rolled wheat 1 package 10 +Corn starch 1 package 10 +Butter ¹⁄₂ pound 20 +Eggs 2 dozen 35 +Peanut butter 1 jar 25 +Dried apricots 2 pounds 10 +Onions 1 pound 05 + ---- + $4.85 + +REMARKS: Use plenty of parsley, pick green leaves such as mint, yellow +dock, mustard greens and others on the road or in the country. Keep the +eggs on ice or in salt water in a cool place. + + +SATURDAY. + +=Breakfast.=--Mustard greens on toast. + +=Dinner.=--Lettuce salad with baked beans and bread with butter. + +=Supper.=--Rice and tomato soup with cracker or fried bread. + +Cost of additional foods for Saturday: Lettuce 5 cents,--total 5 cents. + + +SUNDAY. + +=Breakfast.=--Cereal salad with apples, onions and lettuce. + +=Dinner.=--Steamed pudding with apricot sauce. + +=Supper.=--Fresh milk and toast with tomato or apricot jam. + +Cost of additional foods for Sunday: Milk 10 cents,--total 10 cents. + + +MONDAY. + +=Breakfast.=--Cream of wheat porridge with butter and raw cucumbers. + +=Dinner.=--Green pea soup with raw carrots. Left-over pudding. + +=Supper.=--Buttermilk rice with prunes. + +Cost of additional foods for Monday: Carrots 5 cents, buttermilk 5 +cents,--total 10 cents. + +REMARKS: Cook sufficient pea soup for two meals. (Use two-thirds of the +two pounds of peas.) + + +TUESDAY. + +=Breakfast.=--Mashed potatoes with buttermilk and bacon sauce. Black +toast. + +=Dinner.=--Apple salad with peanut dressing and raw rolled rye or wheat. + +=Supper.=--Cream of pea soup with toast and celery or parsley. + +Cost of additional foods for Tuesday: Fresh milk 10 cents,--total 10 +cents. + +REMARKS: Use a pint of milk for the left-over pea soup. + + +WEDNESDAY. + +=Breakfast.=--Cornmeal mush with hot milk. + +=Dinner.=--Lima beans with carrots, potatoes and parsley. + +=Supper.=--Yellow dock (raw or cooked) and egg toast with stewed prunes. + +Cost of additional foods for Wednesday: Carrots 5 cents,--total 5 cents. + + +THURSDAY. + +=Breakfast.=--Mashed turnips or carrots and toast with butter. + +=Dinner.=--Lettuce salad with unleavened apple pancakes. + +=Supper.=--Meat soup of lamb with rice and tomatoes. Toast with butter. + +Cost of additional foods for Thursday: Shoulder or neck of mutton 15 +cents, lettuce 5 cents,--total 20 cents. + +REMARKS: Cut the meat in five pieces, cover with a little hot vinegar +for half an hour, pour off; then add soup stock and keep in gelatine +until Saturday. + + +FRIDAY. + +=Breakfast.=--Cream of wheat porridge and butter. + +=Dinner.=--Cooked spinach with fish and baked noodles. + +=Supper.=--Strawberries with toast and scrambled eggs. + +Cost of additional foods for Friday: Fish 15 cents, strawberries 10 +cents,--total 25 cents. + +Total expenditure for the week 85c. + + +SATURDAY. + +=Breakfast.=--Left-over noodles with tomato sauce. + +=Dinner.=--Raw cabbage salad with mayonnaise dressing and lamb in +gelatine. Bread. + +=Supper.=--Cream of tomato soup with fried bread and celery. + +Cost of additional foods for Saturday: Cabbage 5 cents, celery 5 +cents,--total 10 cents. + + +SUNDAY. + +=Breakfast.=--Creamed boiled cabbage with stale bread or toast. + +=Dinner.=--Fruit salad of apricots or peaches and lettuce with rolled +rye and nuts (4 to 8 walnuts per person). + +=Supper.=--Pancakes or cornmeal patties with fruit sauce. + +Cost of additional foods for Sunday: Nuts 10 cents, fruit 10 cents, +lettuce 5 cents,--total 25 cents. + + +MONDAY. + +=Breakfast.=--Rice soup of buttermilk or milk with prunes. + +=Dinner.=--Mixed boiled dinner of lima beans, carrots and potatoes. + +=Supper.=--Egg toast or pancakes with fruit sauce. + +Cost of additional foods for Monday: Skim-and buttermilk 10 cents, +carrots 5 cents,--total 15 cents. + +REMARKS: Use part of the milk for pancakes. Leave some for clabber milk. + + +TUESDAY. + +=Breakfast.=--Stale bread with peanut-butter and apples. + +=Dinner.=--Clabber milk with zwieback, doughnuts or pancakes (prepared +with eggs). + +=Supper.=--String beans and meat stew with dumplings. + +Cost of additional foods for Tuesday: String beans 10 cents, meat 10 +cents,--total 20 cents. + + +WEDNESDAY. + +=Breakfast.=--Cherries with corn bread or egg toast. + +=Dinner.=--Yellow dock on toast. Steamed rice pudding with fruit sauce. + +=Supper.=--Raspberries and fresh milk with toasted bread. + +Cost of additional foods for Wednesday: Cherries 10 cents, raspberries +10 cents, milk 10 cents,--total 30 cents. + + +THURSDAY. + +=Breakfast.=--Left-over yellow dock and Roman meal cakes or bran +muffins. + +=Dinner.=--Julienne soup with fried bread. Apple rice with peanut +sauce. Raw celery. + +=Supper.=--Asparagus with French dressing or butter sauce and +frankfurters or chipped beef and bread. + +Cost of additional foods for Thursday: Asparagus 10 cents, meat 5 +cents, celery 5 cents,--total 20 cents. + + +FRIDAY. + +=Breakfast.=--Rolled wheat porridge with butter. + +=Dinner.=--Baked noodles with tomato sauce and lettuce. + +=Supper.=--Milk soup with black crusts. + +Cost of additional foods for Friday: Lettuce 5 cents, skim-milk 5 +cents,--total 10 cents. + +Expenditure for staple foods $4.85 +Total Expenditure for first week .85 +Total Expenditure for second week 1.30 + ---- + Total $7.00 + + Staple Foods for Two Weeks. (Cost in Cents.) +Stale whole rye and wheat bread 5 loaves .40 +Roman meal 1 package .15 +Cream of wheat 1 package .20 +Rice 6 pounds .25 +Potatoes 4 pounds .20 +Raw tomatoes 3 pounds .10 +Bacon ¹⁄₂ pound .15 +Green dried peas 2 pounds .10 +Cow beans 2 pounds .10 +Lentils 2 pounds .10 +Corn meal 4 pounds .10 +Salt 1 bag .05 +Vinegar 1 pint .05 +Lemon ¹⁄₂ dozen .10 +Cotton seed oil 1 quart .25 +Olive Oil 1 bottle .25 +Apples 6 pounds .25 +Rolled rye 1 package .15 +Rolled wheat 1 package .10 +Corn starch 1 package .10 +Butter 1 pound .20 +Eggs 2 dozen .45 +Peanut butter 1 jar .25 +Baking powder 1 can .15 +Radishes 2 bunches .05 +Green onions 2 bunches .05 +Walnuts 2 pounds .25 +Lettuce 3 heads .05 +Celery 1 bunch .05 +Carrots 2 bunches .05 + ---- + $4.70 + +A few staple foods, such as coffee, bran and a few cereals, are +supposed to be left over from the last two weeks. + +Use peanut butter in place of butter. + + +SATURDAY. + +=Breakfast.=--Green onions and radishes with bread and butter. + +=Dinner.=--Tomato salad and lettuce. Creamed horse beans with parsley. +Bread. + +=Supper.=--Rice and tomato soup. Celery. + +Cost of additional foods for Saturday: None. + + +SUNDAY. + +=Breakfast.=--Mashed carrots. Lettuce salad and horse beans. + +=Dinner.=--Apple and lettuce salad. Nuts (4 to 8 per person). + +=Supper.=--Lemon pie with black malt coffee. + +Cost of additional foods for Sunday: None. + + +MONDAY. + +=Breakfast.=--Cream of wheat with butter. + +=Dinner.=--Lamb or beef stew with dumplings. Celery. + +=Supper.=--Green pea soup with fried bread or left-over dumplings. + +Cost of additional foods for Monday: Meat 10 cents,--total 10 cents. + +REMARKS: Prepare enough pea soup for the next day. + + +TUESDAY. + +=Breakfast.=--Fruit salad of apricots, peaches or plums, and lettuce +with rolled raw wheat or rye. + +=Dinner.=--Pea roast or steamed bread pudding with tomato sauce. Celery. + +=Supper.=--Fresh berries and toast with milk. + +Cost of additional foods for Tuesday: Fruit 5 cents, lettuce 5 cents, +celery 5 cents, berries 10 cents, milk 10 cents,--total 35 cents. + + +WEDNESDAY. + +=Breakfast.=--Roman meal cakes with lettuce and syrup dressing. + +=Dinner.=--Buttermilk soup with rice and raisins. Nuts (4 to 6 per +person). + +=Supper.=--Egg toast and lettuce with fruit sauce. + +Cost of additional foods for Wednesday: Raisins 5 cents, buttermilk 5 +cents,--total 10 cents. + + +THURSDAY. + +=Breakfast.=--Water or muskmelon. Raw rolled rye mixed with chopped +apples and lettuce. + +=Dinner.=--Cherries and unleavened pancakes with syrup dressing. + +=Supper.=--Green grapes and black bread with cream cheese. + +Cost of additional foods for Thursday: Melon 10 cents, cherries 10 +cents, grapes 5 cents, cheese 10 cents--total 35 cents. + +REMARKS: Leave one-half of the cream cheese for Saturday. + + +FRIDAY. + +=Breakfast.=--Rolled rye and wheat porridge with hot milk and raw +cucumbers. + +=Dinner.=--Cucumber salad. Green peas with dumplings and creamed fish. + +=Supper.=--Bread soup (with buttermilk). + +Cost of additional foods for Friday: Fresh milk 10 cents, buttermilk 10 +cents, peas 5 cents, cucumbers 5 cents, fish 10 cents,--total 40 cents. + +Total expenditure for the week $1.30 + + +SATURDAY. + +=Breakfast.=--Stale bread with cream cheese and left-over raw greens. + +=Dinner.=--Meat croquettes (of soup meat) with creamed beets and bread. + +=Supper.=--Rice and tomato soup with soup stock. Celery. + +Cost of additional foods for Saturday: Soup bone 5 cents, tomatoes 10 +cents, beets 5 cents, celery 5 cents,--total 25 cents. + + +SUNDAY. + +=Breakfast.=--Salad of chopped apples and celery with mayonnaise +dressing and raw rolled wheat or rye. + +=Dinner.=--Cherry-or currant-or apple-rice. Nuts. + +=Supper.=--Tomato salad and egg toast. + +Cost of additional foods for Sunday: Fruit 5 cents,--total 5 cents. + + +MONDAY. + +=Breakfast.=--Corn meal mush with hot milk. + +=Dinner.=--Tomato salad. Stewed lentils with creamed onions. + +=Supper.=--Lentil and tomato soup with toast or bread. + +Cost of additional foods for Monday: Milk 10 cents,--total 10 cents. + +REMARKS: Dilute the left-over lentils and tomatoes with water, add +onions. Cook for 20 minutes, run through a colander, mix with flour and +fat, add hot milk. + + +TUESDAY. + +=Breakfast.=--Creamed potatoes with frankfurters and parsley. + +=Dinner.=--Cherries and corn meal pudding with lemon sauce. + +=Supper.=--Milk soup of rice with black crusts. + +Cost of additional foods for Tuesday: Cherries 5 cents, frankfurters 5 +cents, skim-milk 5 cents,--total 15 cents. + +REMARKS: Use left-over corn meal for pudding; add 4 to 5 eggs. + + +WEDNESDAY. + +=Breakfast.=--Raw cabbage salad with mayonnaise dressing and bread with +butter. + +=Dinner.=--Meat stew with dumplings and lettuce salad. + +=Supper.=--Bran muffins and tomato puree. Boiled skim-milk. + +Cost of additional foods for Wednesday: Meat 10 cents, lettuce 5 cents, +cabbage 5 cents,--total 20 cents. + + +THURSDAY. + +=Breakfast.=--Cream of wheat gems and lettuce with syrup dressing. + +=Dinner.=--Mixed boiled dinner of string beans, potatoes and pears. +Cornbread. + +=Supper.=--Corn starch pudding with boiled hot or cold milk and black +crusts. + +Cost of additional foods for Thursday: Beans 5 cents, milk 10 cents, +pears 5 cents,--total 20 cents. + + +FRIDAY. + +=Breakfast.=--Rolled rye porridge with butter and syrup. + +=Dinner.=--Bread dumplings or fritters with pea puree or stewed pears. + +=Supper.=--Creamed cabbage with frankfurter and bread. + +Cost of additional foods for Friday: Frankfurter 5 cents,--total 5 +cents. + +Expenditure for staple foods $4.70 +Total Expenditure for first week 1.30 +Total Expenditure for second week 1.00 + ---- + Total $7.00 + + + HOW TO FEED A FAMILY OF FIVE ON $5.00 PER + WEEK OR 14 CENTS PER PERSON PER DAY + DURING SPRING AND SUMMER. + +Buy about the same staple foods as suggested for the foregoing menus. +Use less bread and cooked porridge or mushes. Buy more starchy fruits, +such as bananas, stone fruits, melons and raw vegetables; combine them +with toasted bread or raw cereal flakes. For those who eat two meals +per day and have a late breakfast, it is better to combine fruits +with nuts for breakfast in place of cereals. Use rich milk or cream +with fruits for supper in place of those foods suggested in menus for +supper. For other combinations study menus. + + +SUGGESTIVE MENUS DURING THANKSGIVING WEEK. + + +WEDNESDAY. + +=Breakfast.=--Fried sweet potatoes with fried bacon and apple sauce. + +=Dinner.=--Stuffed turkey neck with cranberry sauce. + +=Supper.=--Tomato soup with fried bread. + + +THANKSGIVING. + +=Breakfast.=--Creamed onions with bread and butter. + +=Dinner.=--String bean salad with French dressing. Turkey with apple +dressing, celery, cranberry compote. Plum pudding with sauce. Black +coffee. + +=Supper.=--Apple pie with black coffee. + + +FRIDAY. + +=Breakfast.=--A fast or some fruit juice. + +=Dinner.=--Plain water rice with turkey gravy. + +=Supper.=--Green pea soup with fried bread. + + +SATURDAY. + +=Breakfast.=--Roman meal cakes with cranberry sauce. + +=Dinner.=--Brown flour soup from turkey bones. Left-over plum pudding. + +=Supper.=--String bean salad. Baked squash with fried bacon. + +REMARKS: Cut the turkey into pieces and preserve in gravy. + + +SUNDAY. + +=Breakfast.=--Apple salad with lettuce and mayonnaise dressing. Bread. + +=Dinner.=--Green pea soup. Mince pie and cheese. + +=Supper.=--Fruit cake with coffee. + + +MONDAY. + +=Breakfast.=--Codfish cakes with apple-or tomato-rice. + +=Dinner.=--Boiled onions. Turkey with steamed potatoes and gravy. +Celery. + +=Supper.=--Squash or pumpkin pie with black coffee. + + +TUESDAY. + +=Breakfast.=--Buckwheat groats with hot cream. + +=Dinner.=--Turkey hash or salad with tomatoes and lettuce. + +=Supper.=--Huckleberry soup with sago or dumplings. + + +RECIPES FOR MIXED BOILED DINNERS. + +They are much appreciated in many foreign countries by people of +moderate means. The housekeeper who does her own work can save much +time by introducing a few of these menus at her table. The preparation +of foods in this manner requires less water, it is more of a steaming +process, and fewer dishes and utensils are needed. + +Dishwashing becomes a burden in many a large household and the +intelligent homekeeper studies economy in all directions. + +I ask in advance that you try the recipes; lay aside prejudice against +some of the good old-fashioned dishes, to which you are not accustomed, +and stop wasting your time over new and fashionable recipes that ruin +your health. Simplicity and knowledge are a great help for a low purse. + + +I. + +Lima Beans with Carrots and Potatoes. + +Soak one pound of lima beans in rain or soft water over night, cook +for half an hour, add salt, and then add five good sized carrots cut +to the size of the beans. Cook both for half an hour, then add four or +five potatoes and cook all together until done. Thicken the broth with +corn starch, add chopped parsley and butter. A tablespoon of vinegar +and sugar may be added to the sauce if the flavor is desired. The +carrots may be cooked by themselves; when done, add the water to the +beans and potatoes, pour a little diluted vinegar over the carrots, +let stand 20 minutes, drain off the vinegar and add the carrots to the +beans and potatoes. This is preferable for people who dislike the sweet +taste of the carrots. Serve with pork, bacon, frankfurters or without +meat. Bread is not needed at this meal, as potatoes and carrots furnish +sufficient carbohydrates. If bread is desired, it should be eaten in +place of dessert with a little unsweetened black coffee or malt coffee. + + +II. + +Small White or Brown Beans with Carrots and Potatoes. + +Prepare the same as the foregoing. The time for cooking beans depends +on the quality. The carrots should not be added until the beans are +nearly done. + + +III. + +Dried Green Peas with Carrots and Pork. + +Prepare the same as the foregoing. Young green peas or string beans may +be used in place of dried ones. The latter are excellent during the +summer in combination, with salted pickled herring or creamed chipped +beef. + + +IV. + +Green Dried Peas with Dumplings. + +See recipe for bread or flour dumplings. Cook the dumplings in salted +water and serve with the peas in place of meat or prepare a pea soup +and boil the dumplings in the soup. This makes a perfect meal for +dinner. + +Use one-fourth to one-half a cup of dried peas per person, according to +size and age of the individual. Green fresh peas may be substituted in +the summer. Fried bacon is a good addition. + + +V. + +Dumplings with Potatoes and Prunes. + +Steam the potatoes. Prepare some nutritious dumplings from flour or +bread with eggs. Heat some butter, bacon fat or oil, add finely chopped +onions, fry until brown, remove from the fire and add two tablespoons +of syrup and some lemon juice or vinegar. Pour the potatoes and +dumplings on a dish, mix with stewed cold or warm prunes, pour the +syrup sauce over it and serve. Serve with lettuce. The syrup sauce can +be thickened with flour and strengthened with the water in which the +dumplings have been cooked; the prune juice can be added in place of +the syrup. Serve with fried bacon. Good during the summer. + + +VI. + +Potatoes, Macaroni and Prunes. + +Cook the macaroni until very tender, drain off the water, combine and +serve in same manner as the foregoing. + + +VII. + +Fried Dumplings. + +Cut left-over dumplings into thin slices, fry in hot fat or butter +until brown. Flavor with onions if desired. + + + + + PART FOUR + + + + + CHAPTER I. + + DISEASE. + + +Disease is that condition of the body where there is any departure from +the normal, in function, or structure. It may be local or general, and +may tend to recovery, death or life-long suffering. + +Many so-called forms of dyspepsia are brought about by improper eating, +or by eating when not hungry or when tired. In such cases, a regulated +life and the right selection, combination and preparation of foods is +the only means to correct it. + + +ULCERATION OF STOMACH AND INTESTINE. + +Causes: After effects from acute diseases, worry, envy, excesses of +eating or drinking, bony displacements, anemia and overwork. The +patient should consult a physician at once. If certain areas of the +glandular structure of stomach or intestine have been destroyed once, +the normal structure cannot be restored; but with good care and proper +dietetic measures great improvement can take place. Excess of starchy +foods is always harmful. Particles of food not well masticated can +cause much disturbance. The presence of fats in large amounts or +wrongly combined with other foods will also retard digestion; they +cause the pyloric orifice to contract more, and leave the food contents +in the stomach for a long time, and in this way cause fermentation and +putrefaction. + +Dyspepsia and indigestion are the beginnings of a disordered metabolism +and if neglected the results are: Nervous prostration, insanity, +consumption, pelvic disorders, difficult child-birth, weak offspring, +different forms of tumors and cancers and a multitude of fashionable +and epidemic diseases. + + +CONSTIPATION. + +The recognized rule is that the bowels should be evacuated once per +day. Nevertheless, there are a number of people whose bowels act only +every second or third day, and whose health is not impaired thereby. +Healthy people who live on natural foods, such as raw fruits, nuts and +grains, or on simple cooked foods with a moderate amount of meat, as +a rule will not find it necessary to resort to artificial means for +evacuation of the bowels. + +People, whose diet consists mainly of meats, cooked vegetables and +potatoes mixed with fermentable substances, or those who mix meat with +milk and sweets or soft puddings will find it absolutely necessary +to have a daily evacuation of the bowels, in order to retain perfect +health. + + +CHRONIC CONSTIPATION. + +Different habits of diet have a great effect upon evacuations. People +who suffer from chronic constipation without any particular ailment +or disease may often be greatly benefited by adding a greater amount +of fruits or vegetables to their diet. Others find it necessary to +discard cooked fruits for a while and take oily substances. Some people +are constipated from insufficient protein elements in their food. The +original cause may have been mechanical obstruction. Morbid anatomy +and morbid physiology go hand in hand. Therefore, if proper hygiene +and diet does not correct the condition, the patient should consult a +physician for special treatment. + + +MALARIA. + +Malaria is a germ disease, but like many other germ diseases, the +primary cause is lowered resistance, caused by poisoned air and +adulterated food stuffs. Protection against adulterated food stuffs +depends upon enforcement of pure-food laws, and the training of every +housekeeper in the art of domestic science. Impure milk, whether +poisoned by the milkmen or handled carelessly by the housekeeper, +cannot be turned into good blood. The same is true of other food stuffs. + +Dry, pure air is absolutely necessary for the patient who suffers with +malaria. Dwelling places near which are stagnant pools, rain barrels, +marsh land or stores where decayed fruits and vegetables are housed, +are dangerous to people who are afflicted with malaria or any other +germ disease. Mosquitoes are held responsible for both malaria and +yellow fever. They breed in warm weather, wherever stagnant water is +found. To prevent a disease that is spread by animal or vegetable +parasites we must direct our effort against the breeding places of +these disease carriers. Coal oil, poured upon the surface of stagnant +water on streets, or near our homes, is a great help in preventing +the multiplication of mosquitoes. Screens on dwelling houses, dry +basements, plenty of sunshine in the home and the prevention of +accumulation of vegetable refuse can do much toward protection from +these parasites. + +People who are afflicted with partial congestion of the portal +circulation have stagnant and poisoned blood, and are more liable to +contract malaria than those whose liver is in good working order. Many +people are under the impression that they have liver trouble if they +put more work upon this organ than it is able to do. Overtaxing of any +part of the body will finally result in congestion and disease. + +If mechanical obstructions are responsible for sluggish conditions of +the liver, they should be remedied by anatomical and physiological +adjustment. Deep breathing is of the greatest importance in all +diseases affecting the abdominal organs. Fresh air at night is as +important as during the day. During rainy weather have a fire going +during the night in order to keep the air dry. Protect the body with +warmer clothing after sunset, and wear light woolen underwear if +necessary to avoid chills during sleep. + +The diet should be light and nutritious. Avoid all rich condiments, +spices, soft puddings containing milk and eggs, yeast breads and cakes. +Some cases should avoid milk, cheese, shell-fish and other foods rich +in protein. + + + THE FOLLOWING SUGGESTIONS MAY BE HELPFUL + TO INVALIDS WHO SUFFER FROM CHRONIC + AFFECTIONS OF THE LIVER AND + INTESTINAL INDIGESTION. + + 1. Spend at least four hours per day out of doors. + + 2. Take short walks before and after dinner and before and after + supper. Take deep breathing exercises by open windows before + breakfast, and exercise the lower limbs while in bed. + + 3. Have breakfast at 9 a. m. and supper between 4 and 5 p. m. + + 4. Never work or eat when the hands and feet are cold. + + 5. Relax and breathe deeply with face down for 20 minutes, three times + per day before meals. + + 6. During damp or rainy weather rest more, eat more greens, citrus + fruits and fatty foods, and little or none of those foods which are + rich in protein, such as cheese, whites of eggs, lean meats, nuts, + beans, canned corn and milk foods, and select protein foods for the + noon meal in the form of green pea or lentil soup, with or without + tomatoes, or fat cold pork, fish or bacon in combination with apples, + mashed beets, carrots or yellow turnips with lemon, hard yolks of eggs + and fried bacon. Rice with tomato sauce and cold fat meat is also + good. Black stale bread is best. + + 7. For breakfast use fats in the form of mayonnaise dressing with raw + apples and tomatoes and plenty of onions, also fat meat if desired, + and corn meal mush with eggs and cranberry sauce and celery; or the + above mentioned green leaf vegetables. Celery roots, raw or cooked, + with lemon and toasted bread and butter or fried bacon is also + good. Use raw carrots, cranberries and beets with greens and French + dressing. Raw cabbage is also good. + + 8. For supper select your food according to your appetite. If you are + warm, active and energetic, take some raw fresh milk with zwieback + and tomato or cranberry juice, or suck the juice of one-half or + one-fourth of a lemon or grapefruit with it, white and yellow skin and + all, expectorate the residue. Bran tea, barley or oatmeal water with + one-fourth sterilized cream is good. If you are cold and chilly eat + a plate of warm soup made of tomatoes or plums, huckleberries, string + beans or asparagus (treated with lemon), or potato soup, or eat green + cooked leaf vegetables with lemon and fried bacon, toasted or puffed + wheat, and butter. + + 9. During the dry, frosty season, when the sun is bright during the + middle of the day, eat a moderate amount of those foods forbidden + under No. 6, combine them rightly, and take walks in the sunshine + after dinner. + + 10. Mornings and evenings eat about the same foods as suggested in the + foregoing. + + 11. Dress the body according to the changes of temperature. + + 12. Avoid over-heated rooms, and stay in bed until the sun rises, if + necessary. + + 13. Keep the bowels in good order by enemas. + + 14. Black malt coffee prepared with a few whole or crushed coffee + beans is of medicinal value if taken in small quantities after meals, + especially after the noon meal; it acts as a tonic to the liver. Raw + cranberries may be substituted if desired. + +The above mentioned suggestions are for extreme cases of liver +degeneration. They also apply to many chronic, so-called incurable +diseases where the protein and starches of the diet should be limited +in quantity to the minimum, compatible with the requirements of the +individual. + +There are cases of liver trouble where there is no interference with +the glycogenic and oxidizing action of the liver, and where an +entirely different diet is required. Therefore, no patient should +attempt to treat a disease by a book, without having his case diagnosed +by a physician and receiving advice as to the special diet required. + + +TUBERCULOSIS. + +It is one of the most fatal diseases that affects men and animals. +It is due to a germ called the bacillus of tuberculosis. This germ, +however, is not the primary cause for the development of the disease. +Wrong environment, unclean air and food are the causes that multiply +these germs. Hereditary weaknesses play an important part, but the +disease itself is never inherited. Lowered vitality, infection through +milk and meat, and careless spitting are in a large measure responsible. + +Children of parents who suffer from tuberculosis may grow up into +healthy and strong individuals, if the proper conditions are furnished. +Tendencies to disease are universally manifest in the weaker +structures, and this weaker resisting power is the exact measure of the +power inherent in heredity. + +Tuberculosis may affect the lungs or manifest itself in different parts +of the body, and is known under the following names: Potts disease or +curvature of the spine; hip joint disease, when it affects the hip +joint; white swelling or knee joint disease; ankle joint disease; lupus +or skin disease; scrofula, when it affects the glands of the neck; +tuberculous ulceration, when it affects the inside of the intestine; +tuberculous peritonitis, when it affects the outside of the intestine; +and consumption, when the lungs are involved. + + +PREVENTION OF TUBERCULOSIS. + +The House We Live In. + +Sunlight is the best known disinfectant. The direct rays of the sun +destroy tubercular germs and the majority of other micro-organisms. +Plants cannot grow without sunshine. Human beings cannot enjoy health +in dark dwelling places, without sunlight. The houses we live in should +contain a large number of windows and glass doors, so as to permit all +rooms to be permeated with sunlight. It is a pity that modern houses, +with all their conveniences and sanitary arrangements, have so little +provision for proper sterilization by sunlight. + +Many new modern houses are provided with a lot of unnecessary closet +room, pantries and double stairways, halls and other accessories, which +shut up impure air and prevent proper ventilation. Instead of living +in large, luxurious houses, our health and comfort could be greatly +improved by the investment of more space in artistically constructed +gardens. Smaller houses, long and narrow in form, or wide and short, +according to the location and size of the lot, could be daily +disinfected and sterilized from cellar to attic by the rays of the +glorious sun. A building of this kind may consist of two, four, eight, +ten or more rooms, with one or three floors, and can offer comfort for +one family, or be divided into apartments or flats. A house should be +built on porous ground. + +A lower floor, with parlor and spare bedrooms, is more easily +ventilated and kept clean than a high basement with poor flooring, and +no provision for proper airing or the admission of sunlight. + +The mother of a family who has to do her own work in a two-story house +could save much time and strength by having her kitchen and dining +room on the upper floor, with hall and stairway and glass door in the +center of the house, which would enable her to attend to the door from +above. A house so constructed could easily be provided with porches +for sleeping, and a place for the children to play during the morning +hours, and in this way relieve the mother of many unnecessary steps. + +Large, beautiful gardens call for work which is mixed with brains, +while large houses with fashionable accessories call for slavery and +compel one woman to become the servant of another woman. + +All human beings are born with a pair of arms, which by gradual +development enable them to care for their bodies in matters of feeding, +dressing, hygiene and comforts. Assistants in the home are required for +the child, the sick and the helpless. + +Modern inventions relieve us partly of house-cleaning and laundry work, +and modern methods of simple feeding and luxurious airing will relieve +us from solving the servant problem and prevent diseases that are +created by wrong living. + + +TREATMENT OF TUBERCULOSIS. + +Clinical experience with hygiene and diet have proved that they are the +most important factors in the treatment of disease. + +A certain class of patients who are in the early stages of this disease +may be benefited by a liberal diet, but the larger percentage of +sufferers really have indigestion and can only gain benefit by cutting +down their diet and by living upon plain, non-stimulating food. The +amount of carbo-hydrate foods should be decreased and the amount of +fats increased. Olive oil in combination with raw vegetables, acid +fruits and raw eggs and fat meats should be given daily. They are best +taken for breakfast. The heavier protein foods should be eaten at +the noon meal in combination with a small amount of cereals and raw +greens. The evening meal should consist of broths with egg, cooked +green vegetables, toast and bacon, or of milk foods. If extra milk is +required it should be given with a keen appetite. Food eaten without +relish cannot be properly oxidized and assimilated. + +People who are compelled to work while sick should take some extra milk +between 10 and 12 a. m. and during the afternoon. Milk may be taken raw +or boiled, according to the individual requirements. The bowels should +be kept in order by enemas and laxative foods. + + +RICKETS. + +This is a condition where there is interference with the nutrition of +the bones. The bones, like other parts of the body, are injured by lack +of nourishment; they become soft and yielding like wax, and are drawn +by the muscles into deformity. The animal matter which enters into the +composition of the skeleton is in great excess, and the earthy (or +mineral matter) is deficient in proportion. Causes for such conditions +are: Lack of lime and minerals in the food, before or after birth; +impure or inferior milk; fermenting foods; excess of starchy foods, +sweets and meats; insufficient greens, legumes and nut-foods in the +mother’s food, and overwork of the mother before or after birth of +the child; damp and impure air and unhealthy dwellings. The first +symptoms of this disease or a tendency to it can sometimes be detected +in a child during the first year by soft and flabby muscles, excess of +fat, difficulty and backwardness of learning to walk, and in cutting +teeth, extremely narrow chest, continual digestive disturbances with +constipation or greenish looking evacuations, and catarrh of the +bowels. Softening of the bones of the head is often present. + +The prevention and treatment of this disease demands careful regulation +of the diet, sufficient sleep, pure air, dry, sunny dwellings, warm +baths, massage and salt rubs. If the child perspires much on the upper +part of the body during sleep, avoid feather pillows and keep the lower +limbs warm by artificial heat if necessary. Avoid pressure on the head +by placing a narrow pillow about two inches in width under the neck, +and no pillow under the head. Keep the child in the lying position as +much as possible. Do not carry it on the arm except when necessary, and +never force it to stand or walk against its own will. + +The diet should consist of milk and cream with well cooked strained +pearl barley and steel cut oats or bran, a moderate amount of toast, +calf’s-foot jelly, eggs, strained legumes and fat meats. Raw greens, +fruits and nuts should be given as soon as the child is able to +digest them without difficulty. Always select the food in the right +combination and never allow excesses of any kind. The bowels must be +kept regular by enemas. + + +OBESITY. + +Obesity is a constitutional disease, due to excess of food in general +or to excess of wrong food and interference with the nerve supply +controlling the oxidation processes. + +Thousands of people who suffer from this “fat habit” could cure +themselves by proper attention to hygiene and diet. A normal individual +who lives right, thinks right and is engaged in useful work, does not +need to carry useless fat around with him. + +Do not take the advice of a friend who promises relief with dangerous +drugs and salves, or excessive steam-baths and violent exercises. A +diet suitable in quality and quantity to the particular constitution, +useful activity, alternated with sufficient rest and recreation, and +plenty of sunlight and dry, fresh air, are the only means to bring +permanent results. A change of occupation is necessary at times. The +dry diet, consisting of the necessary amount of proteins, with a large +amount of raw greens or fruits and fats, and abstinence from tea and +coffee and foods which are rich in starch and sugar, will bring relief +to the majority of people who have a tendency to grow stout. + +There are special conditions which require special treatment, such as +tonic baths, massage, sun-baths, osteopathic treatments and special +prescribed diets and exercises which cannot be discussed here. + + + + + CHAPTER II. + + CARE AND FEEDING OF CONVALESCENTS. + + +Convalescence depends much upon the proper food. Fevers require +that the patient’s strength should be kept up. If the body has +been overfed on certain articles, these must be stopped, and those +elements which are needed must be administered in the form of food, +water, air and so on. The fever is nature’s method of throwing off +disease,--and if properly guided it does not become dangerous. A +physician should be sent for at once. The diet prescribed for the +patient and the directions in regard to quantity, temperature and +time of administration should be carried out in every detail, just +like other directions in regard to nursing. Many a patient has been +seriously injured or even killed through the administration of foods +which were forbidden by the doctor. At times there is a special desire +for a particular kind of food. It may be an indication that the +system requires it, and such craving should always be reported to the +doctor, and if possible the physician will suggest such a food or some +substitute which will answer the purpose. + +The temperature of the food should be tested before serving. Blood warm +is generally the best. The tray should not be loaded with a variety +of foods. The patient should not be tempted with food unless forced +feeding is indicated. + +If the tongue is coated, give a little water with lemon juice before +breakfast, especially if milk foods are to be eaten. If the appetite is +not keen, do not take milk foods for breakfast. + + +VOMITING. + +If vomiting occurs or is continued for any length of time, it may be +checked by giving cold weak tea or black coffee at frequent intervals, +or a few drops of brandy in a tablespoonful of ice water. In many cases +it is better for the patient to have his breakfast in bed for some time +after recovery, especially if the exertion of dressing is tiresome or +the temperature of the room is unsuited to the patient’s condition. A +mild warm room is preferable to an overheated one. + + +DIET. + +Diet for the sick may be classified as liquid, semi-liquid and solid +foods. A liquid diet is generally given only during acute illness or +after operations. The kind of food, as well as the amount and intervals +at which it should be given, are usually prescribed by the attending +physician. Therefore, only a few suggestions are given. + +If nourishment by enema is necessary, predigested substances are +the best; peptonized milk and malt extracts or well prepared, +strained gruels of bran and oats, or of bran alone, to which one to +two teaspoonsful of brandy have been added. Black cereal coffee or +weak black coffee are often excellent where stimulation is desired. +The amount should be from one to three ounces at a time, and the +temperature should be luke warm. It must be injected very slowly. + +If the patient is of a nervous temperament, or suffers from +irritability of the stomach, he should have as little animal food as +possible, especially for breakfast. As a rule a well prepared water +gruel satisfies the demands of the body until the noon hour. It acts +as a sedative and rests the whole body, and in this way more nervous +energy can be expended for digestion at the noon meal. + +There are some exceptions; for example, if a patient has had a restless +night and is exhausted, he may have a cupful of freshly prepared whey +or bran-tea with milk or cream before his breakfast. As a rule such +conditions should not appear during convalescence, and may be prevented +by intelligent nursing and avoidance of unnecessary company. + +The greatest care should be taken not to allow a patient to eat rapidly +or to take large quantities at one time, and also to avoid foods which +produce fermentation. + + +SUGGESTIVE MENUS. + + +1. Breakfast. + +A cup of whey with or without lemon, and albumen water. + + +10 to 11 A. M. + +Five to ten ounces of milk, diluted with gruel or tea. + + +Dinner. + +Gelatine prepared from barley, rice, bran or legumes and a little +zwieback. + + +3 to 4 P. M. + +Cocoa or milk (5 to 10 ounces) with zwieback. + + +Supper. + +Malt coffee with hot cream and milk-sugar and zwieback. + +If food is required at 10 p. m. or during the night, whey, blackberry +juice, broth, apple water, orange juice, egg-wine, tea, coffee or +lemonade may be given if allowed. + + +2. Breakfast. + +Water gruel prepared from barley or bran, rye or steel cut oats, cream +of wheat or rice. Malt coffee with triscuit. + + +10 to 11 A. M. + +Broth with the yolk of an egg or fresh milk with crackers or crusts. + + +Dinner. + +Gelatine of wheat or toast with sterilized cream and zwieback or +ryenuts. + + +3 to 4 P. M. + +Milk, coffee, cocoa or eggnog with zwieback or crackers. + + +Supper. + +Chicken or clam broth with one or two tablespoonsful of cream, ryenuts +or zwieback. + +Allow the patient to return to simple solid foods gradually. If he +tires easily of one thing, as much variety as possible should be +introduced into the diet, but as a rule no more than three or four +articles should be served at one meal. + + +3. Breakfast. + +Onion gruel, bread gruel, codfish gruel or cornmeal gruel. + + +10 to 11 A. M. + +Milk or barley water with cream and toast. + + +Dinner. + +Toast with poached egg. Asparagus with lemon or cream dressing. + + +3 to 4 P. M. + +Malt coffee, black or with cream, zwieback or unleavened biscuits with +butter. + + +Supper. + +Strained pea soup or cream of tomato soup with zwieback or raw celery. + + +4. Breakfast. + +Bread soup prepared with prunes or imported root beer. (Excellent for +constipation.) + + +10 to 11 A. M. + +Milk or veal broth with the yolk of an egg, and crusts or zwieback. + + +Dinner. + +Puree of dried green peas, beachnut bacon, zwieback, raw celery. + + +3 to 4 P. M. + +Cold water or malt coffee. + + +Supper. + +Beer or wine gruel or boiled custard with zwieback. + + +5. Breakfast. + +Gruel of Cook’s flaked rice or shredded wheat with butter, or hot +sterilized cream. + + +10 to 11 A. M. + +Whey or broth. + + +Dinner. + +Spinach on toast, two eggs, beachnut bacon. + + +3 to 4 P. M. + +Raw bran, oatmeal water, almond milk or hot or cold water. + + +Supper. + +Sago gruel prepared with blackberries, apples or huckleberries +(strained), and zwieback with butter. + + +6. Breakfast. + +Cereal gruel prepared with two-thirds water and one-third milk or +one-fifth cream. + + +10 to 11 A. M. + +Water, whey or tea of beans, peas, lentils or bran. + + +Dinner. + +A raw or baked apple with fish. Lettuce with mayonnaise dressing. + + +3 to 4 P. M. + +Water, bran water or milk. + + +Supper. + +Soup of carrots, peas or asparagus with toast. + + +7. Breakfast. + +Cereal coffee, bran or legume tea, one slice of whole wheat toast, or +stale bread. One egg. + + +10 to 11 A. M. + +Vegetable water or whey. + + +Dinner. + +Green pea soup with raw celery. Raw oysters and crackers with butter. + + +3 to 4 P. M. + +Almond milk, bran water or cold or hot water. + + +Supper. + +Baked apple with sterilized cream. Cream of celery soup with toast. + + +8. Breakfast. + +Milk or water gruel with crusts. + + +Dinner. + +Apple salad and lettuce with sweet breads. Orange juice. + + +Supper. + +Cream of tomato soup or clam broth with toast and raw celery. + + +9. Breakfast. + +Melon. Codfish cakes, raw apples or ambrosia. + + +Dinner. + +Pea or lentil soup. Squab on toast with tomato or apple salad and +lettuce. + + +Supper. + +Cream toast or fruit soup or whey soup. + + +10. Breakfast. + +Lettuce or watercress or celery with or without dressing. Baked +potatoes, one or two eggs and beachnut bacon. + + +Dinner. + +Broth with egg. Cream cheese with apple salad, black toast, olives. + + +Supper. + +String beans, creamed chipped beef, crackers or triscuit. + + +11. Breakfast. + +Green grapes, banana salad with lettuce and French dressing. + + +Dinner. + +Three ounces of strained tomato juice, young peas with bacon or white +fish, triscuit with butter and black cereal coffee. + + +Supper. + +Sliced pineapple with gelatine and cream. Black toast. + + +12. Breakfast. + +Gluten gruel, cream of wheat, or whey gruel. + + +Dinner. + +Beefsteak with egg and spinach. Toast with butter. + + +Supper. + +Milk or fruit soup or green cooked vegetables with bacon. + + +13. Breakfast. + +Asparagus with French or cream dressing, chipped beef or boiled codfish +with one or two tablespoonsful of raw wheat or rye flakes. + + +Dinner. + +Strained tomato juice with buttered toast, or a piece of cucumber. Lamb +chops with sprouts and the yolk of an egg. + + +Supper. + +Cook’s flaked rice gruel with cream or butter and the yolk of an egg. + + +14. Breakfast. + +Lettuce, creamed potatoes with parsley and boiled ham. + + +Dinner. + +Tomato and lettuce salad with dressing. Scrambled eggs with string +beans and bacon. + + +Supper. + +Baked apples in gelatine with cold sterilized cream and unsweetened +graham crackers. + + +15. Breakfast. + +Fruit salad of peaches or apricots with almond cream and grapenuts or +ryenuts. + + +Dinner. + +Boiled beef or chicken with mushroom sauce and rice. + + +Supper. + +Pea soup with buttered toast. Raw celery. + + +16. Breakfast. + +Lettuce, egg toast with cranberry or apricot sauce. + + +Dinner. + +Tomato soup. Lima beans with the yolk of an egg and lemon. Raw celery +and parsley. + + +Supper. + +Green grapes and black toast with butter or fruit pudding with +sterilized hot or cold cream. + + +ADDITIONAL MENUS. + + +I.--Light Rice with Egg and Soda Crackers--233 Calories. + +Wash two tablespoonsful of rice, boil rapidly in one pint of water with +a little salt until the grains burst. Then boil slowly in the oven or +on the stove (uncovered) until the rice is dry. Remove from the fire +and add one teaspoonful of butter, the yolk of one egg and a few drops +of lemon juice. Serve plain with two soda crackers or one small round +zwieback. + + Calories. +Rice 2 tablespoons 100 +Yolk of egg 1 48 +Butter 1 teaspoon 35 +Crackers 2 50 + ---- + 233 + + +II.--Light Rice with Egg and Cranberry Sauce--263 Calories. + +Prepare the same as No. I. Pour two tablespoonsful of cranberry sauce +over the rice. + + +Cranberry Sauce, Sterilized--190 Calories. + +Put one cup of cranberries into a pint jar, add two and one-half +tablespoonsful of sugar and sufficient water to fill the jar; screw +tight and cook in a water bath for 40 minutes or longer. Let cool and +run through a colander. + + +III.--A Large Glass of Mixed Milk and Cream with Cranberry or Tomato +Toast--525 Calories. + +Heat two small round or one long zwieback and soften with two +tablespoonsful of tomato or cranberry sauce. Serve on a plate and drink +the milk with it. + + Calories. +Milk 8 ounces 165 +Cream 4 ounces 230 +Zwieback 2 small 100 +Fruit Juice 2 tablespoons 30 + ---- + 525 + + +IV.--Cream Toast of Whole Wheat Bread or Shredded Wheat--390 Calories. + +Dissolve one tablespoonful of milk sugar in one-half or three-fourths +cup of boiling water and pour over one slice of whole wheat bread or +biscuit. Let stand a minute, then add four ounces of hot cream, and +serve. + + Calories. +Cream 4 ounces 230 +Biscuit 1 ounce 100 +Milk Sugar 1 tablespoon 60 + ---- + 390 + + +V.--Cornmeal with Egg and Cranberry Sauce--271 Calories. + +Cook three tablespoonsful of cornmeal in one pint of water with a +little salt, for 30 or 40 minutes. + +Remove from the fire. Then add one teaspoonful of butter, the yolk of +one egg and a few drops of lemon. Pour on a soup plate and serve with +two tablespoonsful of cranberry sauce and one soda cracker or two black +crusts. + + Calories. +Cornmeal 3 tablespoons 108 +Yolk of egg 1 48 +Butter 1 teaspoon 35 +Crackers or Crusts 2 50 +Cranberry Sauce 2 tablespoons 30 + ---- + 271 + + +VI.--Apple Soup No. 1, with Two Black Crusts--440 Calories. + +Heat a tablespoonful of olive oil and one of butter, mix with a +tablespoonful of white flour, gradually add one pint of boiling water +and stir. + +When done, wash and grate one red Oregon apple with the skin. Add the +grated apple to the soup, also a pinch of salt, a teaspoonful of sugar +and a stick of cinnamon. Let all boil for about 10 minutes. Remove from +the fire, add another teaspoonful of butter and a few drops of lemon; +mix well, pour on a soup plate and serve with two crusts. + +If the stomach is very delicate, the soup must be strained. + + Calories. +Apple 1 large 100 +Flour 1 tablespoon 30 +Olive Oil 1 tablespoon 100 +Butter 1 tablespoon 105 +Butter 1 teaspoon 35 +Sugar 1 teaspoon 20 +Crusts 2 50 + ---- + 440 + + +VII.--Apple Soup No. 2, with Black Crusts--535 Calories. + +Prepare as the foregoing. Add one-half cup of hot cream before serving; +mix well. Omit the extra teaspoonful of butter, oil and lemon. + + +VIII.--Apple Soup No. 3, with Black Crust--488 Calories. + +Prepare as No. 1. When done, dilute the yolk of one egg with a +tablespoonful of water on a soup plate, stir well and gradually add to +the soup, also add a teaspoonful of butter and a few drops of lemon. + + +IX.--Apple Soup No. 4, with Black Crusts--515 Calories. + +Prepare as No. 2, omitting the sugar. This is good for diabetic +patients. + + +X.--Apple Soup No. 5, with Black Crusts--468 Calories. + +Prepare as No. 3, omitting the sugar. This is also good for diabetic +patients. + + +XI.--Veal Soup with Sago. Zwieback with Butter--478 Calories. + +Wash and soak three tablespoonsful of sago in one-half a cup of cold +or warm water for several hours. Then boil it in one cup of water with +a little salt. When the sago becomes too thick, add one cup of veal +stock. Let it all boil together until the sago is done. Then remove +from the fire, add a teaspoonful of butter and combine with the yolk of +egg as directed for Apple Soup No. 2; also add a few drops of lemon. If +flavoring is desired, boil a finely cut carrot and some parsley in the +water before the sago is added. Remove the vegetables before serving. +Celery is also good for flavoring. Onion does not combine well with +sago. A great variety of vegetables in soup is not good for patients. + +Use different ones each time, and the patient will relish it better. + + Calories. +Sago 3 tablespoons 90 +Broth 1 cup 100 +Butter 1 teaspoon 35 +Yolk of egg 1 48 +Zwieback 2 small 100 +Butter 1 tablespoonful 105 + ---- + 478 + + +XII.--Veal Soup with Cream. Crusts or Zwieback--453 Calories. + +Prepare like the foregoing, omitting the lemon, butter and egg, and +using three ounces of hot cream. + + +XIII.--Veal Soup with Green Peas and Zwieback. + +Soak one-fourth of a cup of dry green peas in soft water over night. +Boil them in about one pint of water until tender. Then add one cup +of veal stock and more water if the peas are dry. Let all boil for +one-half an hour longer, then strain. + +If the soup is for very young children or invalids, do not press much +of the pulp through. Put one zwieback on a soup plate, pour some of the +soup over it, then add one or two ounces of hot cream and serve. + +The broth may be mixed with the cream and served in a cup, and the +zwieback eaten with it. + + +XIV.--Cream of Celery Soup No. 1--293 Calories. + +Wash the celery stalks, scrape and cut into one-inch pieces. Boil in a +very little water, with a pinch of salt. When tender, put the celery +into one cup and the water into another cup. Squeeze the juice of +one-half lemon on the celery stalks and let stand for 10 or 15 minutes. +Heat a tablespoonful of butter and mix with a tablespoonful of mixed +flour, and add the hot celery water. If there is not sufficient fluid, +add more boiling water. When done, remove from the fire, add another +teaspoonful of butter, then add the celery; mix well. + +If the lemon makes it too sour, pour some boiling water over the +celery, and let it drain through a colander. When ready to serve, +combine the soup with the yolk of an egg, as directed in Apple Soup No. +3. + +If vegetables cause fermentation, they are less liable to do so if +treated with acids as directed above. + + Calories. +Celery 3 stalks 25 +Butter 1 tablespoonful 100 +Mixed Flour 1 tablespoonful 35 +Yolk of Egg 1 48 +Butter 1 teaspoon 85 + ---- + 293 + + +XV.--Cream of Celery Soup No. 2--343 Calories. + +Prepare and finish like the foregoing. Add one-half cup of beef, mutton +or veal broth in place of hot water. + + +XVI.--Cream of Celery Soup No. 3, with Two Black Crusts. 436 Calories. + +Prepare like No. 1, omitting lemon, egg and extra butter, and using +three ounces of hot cream instead. + + +XVII.--Cream of Celery Soup No. 4, with Two Black Crusts. + +Cook the celery as directed in No. 1. Add two teaspoonsful of +cornstarch with water, and three ounces of hot cream. + + +XVIII.--Cream of Asparagus Soup with Black Crusts. + +Prepare in the same manner as cream of celery soup, in four different +ways. + + +XIX.--String Bean Soup, with or without Zwieback. + +Select young, tender string beans, wash, trim and shred fine or break +into one-half inch pieces. Cook in a very little water. Finish like +Cream of Celery Soup, with or without lemon, egg or cream. + +Add plenty of chopped parsley just before removing from the fire. This +soup is very purifying to the liver and intestines, but should not be +given to fever patients. + + +XX.--Cream of Cauliflower Soup with Black Crusts. + +Prepare the same as Cream of Celery Soup. The use of lemon is important +for people who suffer with gas and flatulent dyspepsia. + + +XXI.--Whey Gruel No. 1, with Zwieback. + +Heat one and one-half cupsful of sweet or slightly sour whey to the +boiling point. Melt a tablespoonful of butter, mix with a tablespoonful +of mixed flour and add the hot whey gradually. Boil a few minutes. +Remove from the fire, add the yolk of an egg and a few drops of lemon +juice. If sour whey is used, add a tablespoonful of cane-sugar while +it boils, or mix the gruel with a few soaked or stewed prunes or with +dried currants. Add cream in place of egg and butter, if desired. + + +XXII.--Whey Gruel for Two Persons--503 Calories. + +Wash one-fourth of a cupful or four tablespoonsful of sago several +times with cold and warm water until the water becomes clear, then soak +in one-half cup of cold or warm water for several hours over night. +Bring two cups of whey to a boil with the peeling of one-half a lemon +or a piece of cinnamon bark. Stir in the sago, let boil 20 minutes, +and add one-fourth teaspoonful of salt. Remove from the fire and add a +teaspoonful of butter, the yolk of an egg diluted with a tablespoonful +of cold water, and a few drops of lemon, or leave out the egg, butter +and lemon, and add three ounces of hot cream. Mix well, pour on soup +plates and serve with soda crackers or zwieback, or one-half of a raw +red Oregon apple. One tablespoonful of sugar may be added if allowed. +Sour whey may be used instead of sweet whey. + + Calories. +Sago ¹⁄₄ cup 120 +Whey 2 cups 200 +Butter 1 teaspoon 35 +Yolk of egg 1 48 +Zwieback 2 100 + ---- + 503 + + +XXIII.--Cornstarch Gruel with Whey. + +Dissolve two tablespoonsful of cornstarch in a little cold water. Add +one cup of water to a pint of whey, heat and stir in the cornstarch +and boil 10 to 15 minutes. Finish the same as sago gruel. Rice flour, +arrowroot, white flour or mixed flour may be used instead. + + +TABLE OF COMMONLY USED FOODS, GIVING CALORIC VALUE. + +Almonds, 10 large 100 +Apples, 1 medium 92 +Bacon, 1 pound 2260 +Broth, 1 cup 100 +Bananas, 1 large 100 +Barley, 1 tablespoon, raw 90 +Beans, dried, ¹⁄₂ cup, raw 300 +Beefsteak, ¹⁄₄ pound (round) 160 +Bran, 1 cup 220 +Butter, 1 tablespoon 105 +Blue Fish, 1 pound 400 +Carrots, 1 large 50 +Celery, 12 stalks 100 +Codfish, 1 pound 400 +Cornmeal, 1 tablespoon 36 +Crackers, 1 Uneeda 25 +Cheese, 1 pound American 1800 +Cream, ¹⁄₂ cup from separator 230 +Cucumbers, 1 large 40 +Currants, 1 cup (dried) 700 +Dates, 10 260 +Eggs, 1 whole 60 +Eggs, 1 yolk 48 +Eggs, 1 white 12 +Figs, 10 large white 600 +Rice-flour, 1 tablespoon 55 +Wheat-flour, 1 tablespoon 30 +Mixed flour, 1 tablespoon 35 +Cornstarch, 1 tablespoon 40 +Gelatine, 1 tablespoon 80 +Greens, 1 cup 40 +Grapenuts, 1 tablespoon 30 +Honey, 1 tablespoon 100 +Kumyss, 8 ounces 100 +Lamb chops, 1 small 100 +Lemon, 1 whole 16 +Lettuce, 1 head 40 +Macaroni, 1 cup (raw) 300 +Milk, 8 ounces 165 +Oats, rolled, 1 cup (raw) 300 +Oats, steel cut, 1 cup (raw) 900 +Orange, 1 large 100 +Oil, 1 tablespoon 100 +Peanuts, 15 100 +Peaches, 1 50 +Peas, ¹⁄₄ pound (dried) 350 +Peas, green, 1 cup 150 +Prunes, 5 (dried) 100 +Potatoes, 1 large 100 +Raisins, 10 large 100 +Raspberries, 1 cup 60 +Rice, 1 tablespoon 50 +Syrup, 1 tablespoon 50 +Sugar, 1 tablespoon 60 +Tomatoes, 1 large 50 +Walnuts, 8 100 +Wheat, rolled, 1 cup (raw) 250 +Whey, 1 cup 100 + + + + + PART FOUR + + + + + APPENDIX. + + MENTAL HYGIENE AND DIET. + + +Proper growth and activity of the brain and nervous system are promoted +by a healthy flow of blood. Pure air and sufficient protein food +properly combined and proportioned with carbo-hydrate and fatty foods, +rich in phosphates and minerals, are essential. Choose more of the +lighter form of protein and starchy foods, as fish, eggs, almonds, +green peas, bacon, a moderate amount of lamb and beef, rice, sago, +wheat, and vegetable gelatines. Foods rich in minerals are celery, +apples, tomatoes, greens, oranges, and practically all the fresh fruits +and vegetables, especially the small berries. Melons and starchy +vegetables in large quantities are suitable for muscular workers. Use +as little as possible of so-called pure chemical substances, such as +refined sugar and flour. + +Avoid poisonous beverages, tobacco and all forms of drugs. Sleep at +least nine hours in a well ventilated room, facing east or south. Avoid +constipation. Combine mental work with moderate amounts of useful and +enjoyable exercise, or physical work. Protect the eyes from strong +artificial light. Keep the feet warm. Relax before and after meals. +A certain amount of manual labor is absolutely necessary for the +brain-worker. It favors deep breathing and creates a demand for more +air and water, and thus improves digestion, oxidation and nutrition. +The body poisons are carried off quicker and nervous headaches and +despondency are avoided. Short walks out of doors before retiring are +very beneficial for people who suffer with cold hands and feet. + + +“THE IMMIGRANT.” + +All who leave the land of their birth should make themselves acquainted +with the art of living and the peculiarities of the new country in +which they intend to live. + +To depart entirely from their old customs and habits is as dangerous +as to neglect the study of the new environment or the failure to adopt +necessary changes. + +In some States the climatic conditions of the United States are very +changeable; we have extreme heat and cold, and excess of rain with wind +storms and dryness changing within a short time. West of the Rocky +Mountains we have a mild sea air. In the Southern States and near +the Pacific Coast we have low districts where malaria and catarrhal +conditions are easily acquired. + +Tropical fruits and vegetables which are looked upon as luxuries in +Northern Europe are necessary articles of food in the country where +they grow, therefore the stranger should make himself acquainted with +such foods and by degrees learn to eat them. + +In countries where the days are extremely hot and the nights are cold, +the selection of foods should be made accordingly. Fats produce more +than twice the amount of energy than carbohydrates, therefore they +are more suitable during the early part of the day. During the middle +of the day select foods of the protein class, in proper proportion +with fruits and raw greens. For the evening meal use the stimulating +sub-acid and sweet fruits in combination with light protein and cereal +foods. + + +HEALTH HINTS FOR BUSY PEOPLE. + +1. Keep the feet warm, the head cool and the stomach not too full. + +2. Take walks out of doors daily and breathe deeply. + +3. Do not wear tight shoes or tight corsets. + +4. Masticate your food thoroughly. Select, combine and prepare it +rightly. Do not overeat. + +5. Avoid fresh breads, inferior cakes and pastry. + +6. Do not eat unless you are hungry. + +7. Do not over-indulge in athletic or any other kind of exercise. + +8. Remember that natural feeding, pure air and sufficient sleep call +for natural breathing and natural exercise. + +9. Unnatural feeding and late hours create disease or nervousness. + +10. Don’t take drugs for sleeplessness. + +11. Tired feeling in the morning is the result of nerve starvation and +auto-intoxication. + +12. The house we live in should be constructed for health and comfort, +rather than for style. + +13. Sleep by open windows. Night air is as pure as day air. Protect +yourself from dampness by an open fire if necessary. + +14. Do not dress and wash in a cold bath room. Have your wash bowl in +the bed room. + +15. Sewer gas from a small pipe in a well ventilated bed room is not +harmful, as it is carried off in the air. Have the stopper placed in +the hole when not in use. + +16. Dress by an open fire or in a sunny room. A chill before breakfast +produces indigestion and a desire for unnecessary hot foods. + +17. Never sleep by night lamps or any other artificial light. They are +injurious to the eyes and absorb oxygen. + +18. Teach a growing child that selecting and preparing his food is an +important occupation. + +19. Do not allow a child to fill his body with trash. + +20. Pure water is as important as pure food. If you boil your water the +minerals are deposited on the bottom of the kettle instead of in the +system for bone-making material. + +21. Milk is a food, not a drink; it should never be taken in addition +to, or at the end of, a heavy meal. + +22. Many people object to boiled milk on account of a theory that it +tends to constipate. Do not dwell on theories; find out the effect for +yourself. Potatoes, toast and many other cooked foods are constipating +also. Why not object to those? + +23. Raw foods are more nutritious than cooked foods, if they are pure +and fresh and can be digested without difficulty. + +24. A change from cooked to raw foods might produce diarrhœa or +constipation. The latter condition is generally not dangerous. +Constipation from cooked foods is more dangerous. + +25. A daily evacuation of the bowels is not always a sign that the +stomach and intestines are in good working order. The bowels can be +forced to move by the eating of too rich foods. + +26. Some people are clearer in mind on a vegetarian diet, while upon +others it has no such effect at all. + +27. A healthy individual does not need to confine himself to a special +system of diet. Avoid dangerous experiments carried on for orthodox +reasons. + +28. Rich soaky cooked nut foods are not health foods. If you want to be +a vegetarian, live on raw foods. + +29. Some people thrive on raw foods while others do not. The best time +to begin with raw foods is in childhood. + +30. Hot house plants cannot digest raw foods. Open your doors and +windows and learn to breathe first. Fresh air and sunshine are +necessary for the change of food. + +31. If your teeth are poor, substitute a food-chopper or grinder for +your foods. + +32. The most perfect foods, such as apples, tomatoes, wheat, oats, rye, +legumes and nuts seldom disagree with a healthy individual, provided +they are used wisely. + +33. Sunlight is a great disinfectant. Dark rooms are a breeding place +for tuberculous germs. + +34. Daily out-of-door exercise in the sunshine will increase health +and reduce the coal bill. Without exercise our food can be of little +benefit to us. + +35. By natural feeding, overwork is not possible. The body demands rest +when its strength is exhausted. + +36. Artificial stimulants are deceivers. They make a man feel strong +when he is weak. They produce artificial heat and will-power and an +abnormal temperature; they lead to overwork, abnormal development and +degenerate brains and bodies. + +37. Natural will-power can direct its force wherever it is wanted, be +it for work or rest; it can sustain on bread and water for many days. + +38. Without substance there can be no power. Substantial food, fresh +air, water and natural exercise develop strong bodies and minds. + +39. Artificial sweets, white bread and poisonous beverages develop +butterflies that crave excitement and artificial life. + +40. The world is full of people that are without substance, power or +principle. They earn their living the easiest way they can. Wrong +feeding is responsible for such conditions. + +41. Social reformers and humanitarians cannot solve problems until they +have learned how to feed the race. + +42. Many people are under the impression that if a certain food is +recommended as especially healthful, over-indulgence must be beneficial. + +43. All natural foods are wholesome; over-eating produces discomfort +and disease. + +44. Some fruits and vegetables have high medicinal values. Specific +foods prescribed in large quantities are useful for certain ailments, +but not for a healthy individual. + +45. Each individual is a law unto himself. Two different people +afflicted with a disease of the same name may require entirely +different treatment. Human beings cannot be standardized like inert +machines. + +46. Canned fruits out of season are not a necessary article of food; +they are of value as a medicine. + +47. If certain foods do not agree, or produce indigestion, study their +combination and preparation carefully, also the proportion, and time of +the day when most suitable. If this does not prove satisfactory, leave +them alone. + +48. Don’t buy cheap or inferior food of any kind. + +49. Don’t always believe your dealer as to the quality of the product. +Investigate for yourself. + +50. Don’t use fruits in excess if you lead a very active life. The +right proportion is the key note to maintain balance. + +51. Excessive fruits and rest is a prescription for sickness. + +52. If no great hunger is felt at a meal, do not eat nuts or any kind +of foods classed as protein. Neither stuff yourself with liquid foods. +A fast or fruits or fruit juices are the best under such conditions. + +53. Do not offer a guest more food than he desires. It may be polite, +but it is an unwholesome fashion. + +54. Drink sufficient pure natural water between your meals. There is +danger in over-drinking as well as in under-drinking. + +55. A definite employment, practical and loving sympathy with our +fellow men and faith in the almighty power of creation is a good +prescription for imaginary diseases. + +56. There is a great medicinal force in a mind of peace. If you suffer +from chronic ailments brought on by overwork, seek rest and solitude, +and exercise your soul. The latent powers within you can be awakened by +right study. Give up wrong thoughts and habits. + +57. Hard arteries are the result of high-pressure life. + +58. Restlessness and sleeplessness are the result of an acid or toxic +condition of the blood. + +59. The liver is the great filter and germ destroyer of the body. +Co-operate with nature and treat your liver right. Germs are not +attracted to healthy people. + +60. Many lung diseases are often the result of an abused liver. + +61. Mouth-breathing is the result of structural and functional +derangement. + +62. Children that are allowed to sit with cold feet in the school room +cannot keep their health or study their lessons. + +63. A destructive or mischievous child can be corrected by proper food +and sufficient suitable employments. + +64. Defective teeth and eyesight are often the result of improper +feeding. Glasses cannot make up the deficiency. + +65. Cleanse the mouth and teeth on arising and after each meal. + +66. If you wish to prevent colds, stop overloading your stomach. + + +HYGIENE ECONOMY AND SANITATION. + +The pantry shelf with its contents is responsible for many acute +diseases and ptomaine poisoning by unhygienic and careless handling and +preservation of foodstuffs. + +A closet for the preservation of food should be located on the north +or east side of the house if possible. It should have several long and +narrow windows from top to bottom, so as to allow plenty of air and +light. The shelves should be constructed of wire, zinc or wooden slats, +and be removable. + +Raw fruits and vegetables should never be kept in the same closet with +cooked food. Milk and butter should not be kept near meat or other +cooked foods. Potatoes, carrots and underground vegetables should be +kept out of doors or in a dry basement. They may be preserved in a box +with dry sand. + +Onions should not be left in a paper bag; hang them up in the sun or +keep them in a flat box in a dry place. Onions which have been cut +should never be used again for food, unless the cut side has been +preserved in vinegar or oil. + +All raw foods which have a thick skin have better keeping qualities +than those with a thin skin; therefore, fancy summer fruits should be +eaten while fresh on the same day they were picked. No more should be +bought than can be eaten the same day, or else they should be preserved +by sterilization. + +Green vegetables should be used fresh if possible, and not kept longer +than three or four days. Never keep them in the house or pantry. + +Apples or other winter fruits should be kept in a dry store room out of +doors, in the attic or in a dry basement. + +The white film that often gathers around grapes is a breeding place for +diphtheria germs. Wash thoroughly before eating all fruits which have +been stored in houses or at the market. Do not prepare more raw food +than can be eaten at one meal. Never allow it to stand after it is cut. + +Many housekeepers think it important to scald their dishes, but do not +know that it is far more important to sterilize or reboil cooked foods +which have stood on the shelf for 18 or 24 hours and sometimes longer. +Such foodstuff is dangerous long before the process of fermentation can +be detected by the sense of smell or taste. + +Some foods begin to undergo changes immediately after cooling; +therefore, cooked foods left over, with the exception of a few, should +be reboiled before serving again. Rice or other cereals should be +stirred over the fire for a while and then baked in the oven until they +are thoroughly sterile. The care of milk has been discussed in the +chapter on food. Soups which are preserved with fat will keep wholesome +for several days without reboiling. Fruits and fruit juices should +not stand longer than 24 hours. Eggs are best preserved in bran or +lime-water or on ice if kept for a week or longer. Boiled or thoroughly +roasted meats will keep wholesome for 36 hours in a cold place. During +the summer meat should not be kept from one day to another. + +If left-over meat is cut from the bone and cooked up in gravy or soup +stock or preserved in gelatine (with fat to cover it), it can be kept +wholesome for 4 or 5 days and longer, according to the manner of +preservation. Half cooked chops and beefsteak should never be kept in +the same manner they are served. They should be cooked thoroughly in +fat or gravy before being put away. All meats should be freshly cut and +cooked the same day after delivery, or be preserved by partly cooking +or roasting, until the next day. Many housekeepers keep roasts, chops +and beefsteak until it looks blue and green with putrefaction before it +is cooked. Never buy meat which has an unnatural color. Be sure that +your butcher does not use poisonous substances to keep the meat from +decomposition. Visit your butcher often and investigate how often he +gets a fresh supply of meat. This is of more benefit than to save time +by telephoning. + +Never allow sliced bacon to lie in the ice box or pantry for several +days. It becomes rancid and is unfit for food. Buy your bacon in bulk +and slice it with a sharp knife when wanted. + +Do not keep sliced meat of any kind longer than one day in cold +weather. Do not keep it in hot weather without preserving it in gravy +or fat or by sterilization. + +Do not keep a tight cover on a dish, jar or bottle which contains raw +or cooked food, unless the air within is sterile. + +Allow cooked food to stand open until it is cool, then put the cover +over two-thirds of its opening or cover with a cheese-cloth or a +colander. + +If milk or cream is delivered in bottles, remove the cover immediately +after delivery. If the air where it stands is dusty, protect the milk +with cotton or cheese-cloth. Treat boiled milk in the same manner. + +Cooked foods which have poor keeping qualities should not be kept for +further use, or no more should be prepared than can be eaten at one +meal. To this class belong cooked underground or leaf vegetables, +custards, soft puddings, milk and egg foods and gelatines. Damp or +rainy weather is more favorable for decomposition of foodstuffs than +dry weather. + +Whites of eggs should not be kept longer than 18 or 24 hours. They +must be preserved in a very cold place and be utilized at the earliest +opportunity. They are like all proteins, more dangerous than starches +if left to ferment, whether the fermentation begins on the pantry shelf +or in the stomach. White of egg can be used in many different ways. +It may be beaten to a froth and served on fruit-soups or fruit pies, +or it can be taken in place of broth at the beginning of a meal. Add +a tablespoon of water and a few drops of lemon or orange or apple or +cranberry juice to one white of an egg and beat up with a fork, or +drink without beating. White of egg can also be utilized for brancakes. + +If a variety of left-over food is on hand which cannot be combined into +one dish, it is better to serve different food to each member rather +than to divide each article for all; the latter custom may be more +polite, but it is not wise to mix a great variety of foods at one meal. + +Left-over skim-milk is best utilized for cheese, pancakes, whey gruel, +whey or milk sauce, or be boiled and served with stale rye or corn +bread. Vegetables prepared with milk do not make a good combination. +Soft puddings prepared with skim-milk, sugar and eggs, are not very +wholesome unless the necessary amount of fat is added in the form of +butter or suet. Skim-milk and fruit is not a good combination. + +Left-over potatoes can be utilized in many different ways: for +fish-cakes, pancakes, hash, potato-dumplings, creamed potatoes or for +salad. Fried cooked potatoes are not a good food for the noon meal, +especially for children or people doing active work. + +Baked legumes if preserved with fat meat or oil can be kept on hand for +a week and be rebaked two or three times per week. + + +PRESERVATION OF EGGS FOR THE WINTER. + +Put one layer of common salt or bran one inch deep on the bottom of a +wooden pail or washtub. Then grease the eggs with parafine or oil and +place them with the small end down, so that they will not touch the +bottom of the tub. Fill with enough salt to cover the eggs one inch. + + +PRESERVATION OF EGGS. No. 2. + +Preserve the eggs with salicylic acid, which can be bought in the drug +store. Follow directions on package. + + +CHILDREN. + +A child should have his face and hands washed before and after each +meal. He should not be allowed to carry foodstuffs and candy about the +house, or touch carpets and furniture with sticky and greasy fingers. +If he requires food between meals, give him four or five meals per day, +but have him eat his food in the proper place. + +The breeding of flies, mosquitoes and other disease carriers is greatly +favored by allowing children to eat at any and all times without +napkins or special preservation of their dress or without cleaning +their hands before and after eating or before and after playing with +animals and pets. + +The American child is given too much consideration at the table. There +is a great difference between the saying “I don’t like a certain food” +and “I don’t want it,” because there are things which taste better. + +To leave one’s plate half full of foodstuffs and ask for or accept +another food is fashionable, but before the law of our Creator it is +unclean and disrespectful. + +The physiological laws of our bodies are based on very economical +plans; nature utilizes everything and wastes nothing. Cooked +foodstuffs, whether they are wasted within our bodies by +over-indulgence, or in the garbage can, create decomposition and germs. + +Cooked green foods and mushes are neither wholesome foods for chickens +or pet animals. Natural food is dry, and animals which are fed on dry +food produce a better quality of milk, eggs and flesh than animals +which are fed upon slops. + + +DISHWASHING. + +Dishwashing is a work which takes up so much time in every household, +that it is a subject which should receive some attention. + +The housekeeper who serves a considerable amount of raw food saves much +time and strength by relieving herself of greasy dishes and saucepans. + +Scrape off the fragments from plates and utensils and prepare one basin +with hot soapsuds and another with rinsing water of clear hot or cold +water. People whose time is valuable can save much work by placing the +dishes from the drain-board upside down on a shelf prepared from wooden +slats, or set them in a wire basket and let them dry without wiping. + +If the dishes are not washed immediately after each meal, place the +silverware and knives in a high bowl or quart measure and let them +soak in hot or cold water. Remove all foods from metallic utensils +immediately after the meal is over. Never allow metallic spoons to +stand in fruit sauce, salt or in any kind of prepared food. Acids +dissolve metal and in this way may produce poisoning. + +In contagious diseases all dishes should be sterilized. Burn up all +particles of left-over food, put the dishes into a narrow pail and boil +with plenty of water and soda for an hour or longer. + + +DISINFECTION OF EXCRETA. + +Use solutions of carbolic acid or chloride of lime. Mix with equal +quantities of the excreta and allow it to stand for several hours +before it is disposed of. + + +WHITEWASH FOR WOODWORK. + +Soak one-fourth of a pound of glue in cold water over night. Dissolve +some lime with cold water, add a few handsful of salt. Heat the glue +until it is dissolved and add to one bucket of whitewash. This makes a +smooth and healthy paint. Use for rough or smooth woodwork, twice per +year in laundry, basement or cellar or pantry. + + + + + INDEX + + +PART I. + +CHAPTER II. + +STUDY OF FOODS. + + Apples, 27 + + Almonds, 21 + + Asparagus, 19 + + Apricots, 26 + + + Boiled Milk, 35 + + Berries, 25 + + Blackberries, 26 + + Bananas, 27 + + Bread, 41 + + Brazil Nuts, 21 + + Beans (dried), 18 + + Beans (green), 18 + + Barley, 31 + + + Cereals, 29 + + Cabbage, 19 + + Cauliflower, 19 + + Celery, 19 + + Carrots and Parsnips, 19 + + Corn, 20 + + Cucumbers, 21 + + Chestnuts, 22 + + Cherries, 26 + + Cranberries, 29 + + Compotes or stewed fruits, 28 + + Cheese, 32 + + Certified Milk, 35 + + Cream, 35 + + Cocoanuts, 22 + + + Desserts, 40 + + Dates, 29 + + + Eggs, 32 + + + Fish, 34 + + Fats, 37 + + Fruits, 23 + + Fruit Jellies, 28 + + Figs, 29 + + + Grapes, 24 + + Grapefruit, 27 + + + Hazelnuts, 22 + + + Lentils, 18 + + Lemons, 27 + + Lettuce, 21 + + Limes, 27 + + Legumes, 18 + + + Muffins, 41 + + Meat, 32 + + Muskmelon, 29 + + Milk, 34 + + + Nuts, 24 + + Nut-Butter, 22 + + Nectarines, 27 + + + Oats, 31 + + Oranges, 27 + + + Peanuts, 22 + + Plums, 28 + + Pineapples, 27 + + Peaches, 26 + + Pears, 26 + + Pancakes, 41 + + Peas (dried), 18 + + Peas (green), 18 + + Pine Kernels, 22 + + + Rice, 31 + + Raspberries, 26 + + Rye, 30 + + + Sago, 31 + + Soups, 42 + + Sugar, 38 + + Strawberries, 25 + + Spices, 39 + + + Turnips, 19 + + Tapioca, 31 + + Tomatoes, 20 + + + Vegetable Foods, 17 + + + Wheat, 30 + + Watermelons, 29 + + Walnuts, 22 + + +PART II. + +PREPARATION OF FOODS. + +CHAPTER I. + +GREEN VEGETABLES. + + Artichokes, 46 + + Asparagus, 46 + + + Beets, 46 + + Beet Greens, 46 + + Black Carrots, 50 + + + Carrots, 47 + + Celery Roots, 50 + + Carrot Puree, 47 + + Corn, 52 + + Cucumbers (stewed), 50 + + Cauliflower, 49 + + Cabbage, 52 + + Cabbage Rolls, 54 + + + Egg Plant, 50 + + + Kale, 53 + + Kohlrabi, 52 + + Mushrooms, 51 + + Mustard Greens, 50 + + Mixed Vegetables, 48 + + + Okra, 50 + + Onions, 51 + + + Peas, 48 + + Peas and Codfish, 48 + + Peas and Carrots, 48 + + Peas with Lamb, 48 + + Peppers (stuffed), 51 + + Parsley, 51 + + Parsnips, 53 + + Potatoes, 55 + + Potatoes, Creamed, 55 + + Potatoes, Sweet, 55 + + Potatoes, Steamed, 56 + + Potatoes, Mashed, 56 + + Potato Salad, 55 + + Potato, French, 56 + + Potato Balls, 56 + + Crust Potatoes, 56 + + Potato Pudding, 56 + + Potato and Apple Puree, 56 + + + Sauerkraut, 54 + + Squash, 53 + + Spinach, 49 + + Spinach, Saxon Dish, 50 + + String Beans, 49 + + Sprouts, 52 + + + Tomatoes, 53 + + Tomatoes, Stewed, 54 + + Tomatoes, Stuffed, 54 + + Tomato Puree, 53 + + Turnips, 53 + + Turnip Puree, 53 + + + Vegetable Oysters, 53 + + +CHAPTER II. + +LEGUMES AND MEATS. + + Breaded Goose, 61 + + Brains, 61 + + Bean and Lentil Puree, 58 + + Beans (baked), 57 + + Beans, Lima, 58 + + Bean Puree, 58 + + Baked Lentils or Peas, 57 + + Bacon, boiled, 63 + + Bacon, fried, 63 + + Bacon, fat, 63 + + Calves’ Liver, fried, 60 + + Calves’ Liver, steamed, 60 + + Chipped Beef, 61 + + Chicken Gelatine, 59 + + + Hash, 60 + + Ham Hash, 62 + + Hamburg Steak, 60 + + + Kidney Hash, 60 + + + Leaf Lard, 63 + + Lamb in Gelatine, 59 + + + Meat Cake, 62 + + + Pork Cutlets, 59 + + Pea Puree, 58 + + + Ribs of Pork with Apple Filling, 63 + + + Salisbury Steak, 61 + + Sour Roast, 59 + + + Tripe, 60 + + Tongue, 61 + + Turkey Roasted, 62 + + Turkey Stewed, 62 + + Turkey in Gelatine, 62 + + Turkey Neck, 63 + + Turkey Dressing, 63 + + + Veal Cutlets, 59 + + +CHAPTER III. + +FISH, CHEESE AND EGGS. + + Codfish Cakes, 65 + + Fish, boiled, 64 + + Fish, fried, 64 + + Fish Cakes, 65 + + Herring, 64 + + Shell Fish, 64 + + + Cottage Cheese, 65 + + + Eggs, boiled, 65 + + Eggs, scrambled, 66 + + Eggs, scalloped, 66 + + Omelet, 66 + + +CHAPTER IV. + +SOUPS. + + Asparagus Soup, 74 + + + Bean Soup, 67 + + Buttermilk Soup, 73 + + Buttermilk with Rice, 73 + + Blackberry Soup, 69 + + Buttermilk Soup, 73 + + Beer Soups, 72 + + Barley Soups, 74 + + Bread Soups, 75 + + Bran Soups, 75 + + Beef Soup, 69 + + Beef Soup, 70 + + + Carrot Soup, 74 + + Clam Chowder, 71 + + Clear Soup, 70 + + Cream of Bean Soup, 68 + + Cream of Pea Soup, 68 + + Cream of Tomato Soup, 68 + + Cherry Soup, 69 + + + Huckleberry Soup, 68 + + + Kidney Soup, 71 + + Knorr’s Pea Soup, 72 + + + Milk Soup, 72 + + Milk Soup, 73 + + Milk Soup, 73 + + Mixed Vegetable Soup, 75 + + + Oatmeal Soup, 71 + + + Pigeon Soup, 71 + + Potato Soup, 71 + + Plum Soup, 69 + + Pea Soup, 68 + + + Spinach Soup, 74 + + Soup Stock, 70 + + Soups with Caloric Value-- + + + Tomato Soup, 68 + + Vegetable Soup, 70 + + +CHAPTER V. + +CEREALS, NOODLES AND DUMPLINGS. + + Almond-Rice, 79 + + Apple-Rice, 79 + + Apricot-Rice, 79 + + + Brown Rice, 80 + + Bread and Milk, 78 + + Barley, 78 + + Bran Mush, 76 + + Bran and Rye Mush, 77 + + Buckwheat Groats, 76 + + Boiled Whole Wheat, 77 + + Baked Cornmeal Dumplings, 82 + + Bread Dumplings, 81 + + + Cornmeal Mush, 77 + + Cherry Rice, 79 + + Currant Rice, 80 + + Carrot Rice, 80 + + Cracker and Milk, 78 + + + Direction for Boiling Rice, 78 + + Dumplings, 81 + + Dumplings, 82 + + Dumplings, 83 + + + Macaroni in Cream, 80 + + Macaroni in Soup Stock, 80 + + Milk-Rice, 78 + + + Noodles, 80 + + + Polenta Italian Dish, 77 + + + Rice Cream, 79 + + Rice Flour, 77 + + Raw Whole Wheat, 77 + + Rylax with Prune Jam, 76 + + Rolled Wheat, 76 + + Rolled Oats with Cranberry Sauce, 76 + + Rhubarb Rice, 80 + + + Steel Cut Oats, 76 + + + Tomato-Rice, 80 + + +CHAPTER VI. + +BREADS, CAKES AND PUDDINGS. + + Apple Pancakes, 92 + + Apple Bread Pudding, 95 + + + Bran Muffins, 86 + + Bran Bread, 86 + + Black Bread Pudding, 96 + + Baked Bread Pudding, 95 + + Boston Brown Bread, 86 + + Biscuits, 85 + + Bread Omelet, 90 + + Buckwheat Cakes, 92 + + + Cherry Pancakes, 92 + + Coffee Cake, 85 + + Cereal Omelet, 90 + + Corn Bread, 89 + + Cornmeal Pudding, 94 + + Crusts, 89 + + + Black Bread, 84 + + + Doughnuts, 90 + + + Egg Toast, 91 + + + Fried Bread, 89 + + Fish Pudding, 93 + + Flour Bread Pudding, 94 + + Frosting, 87 + + Fruit Cake, 88 + + + German Pancakes, 91 + + German Potato Cakes, 91 + + + Hominy Cakes, 90 + + + Imperial Sticks, 89 + + + Light Whole Wheat Bread, 84 + + Light Graham Bread, 85 + + Liver Pudding, 93 + + + Mixed Flour, 88 + + Meat Pudding, 93 + + Matzoon Pudding, 93 + + Matzoon Cake, 93 + + + Pop Over, 86 + + Pastry, 87 + + Plain Cake, 87 + + Potato Pudding, 93 + + Plum Pancakes, 92 + + Plum Pudding, 97 + + Plain Bread Pudding, 94 + + Pompernickle, 84 + + + Roman Meal Bread, 85 + + Rice Fritters, 91 + + Rye Nuts, 88 + + Rice Flour Pudding, 95 + + Rice Pudding, 94 + + Roman Meal Cakes, 92 + + + Suet Pudding, 96 + + Steamed Bread Pudding, 96 + + Sago Pudding, 94 + + Strawberry Short Cake, 88 + + Sand Tart, 87 + + + Unleavened Pancakes, 91 + + Uncle Tom’s Pudding, 96 + + + Sun Dried Bread, 88 + + Snow Balls, 90 + + + Whole Wheat Bread, 84 + + White Bread, 85 + + White Muffins, 86 + + + Vegetable Pudding, 95 + + +CHAPTER VII. + +SAUCES AND SALAD DRESSINGS. + + Almond Sauce, 99 + + + Butter Sauce, 98 + + Bacon Sauce, 100 + + + Cream Sauce, 99 + + Caper Sauce, 99 + + Cherry Sauce, 100 + + + Dried Currant Sauce, 100 + + Dried Cherry Sauce, 101 + + + Flavoring of Meatless Sauces, 100 + + + Horse Radish Sauce, 99 + + + Lemon Sauce, 100 + + + Mint Sauce, 100 + + Milk Sauce, 100 + + Mustard Sauce, 99 + + Mushroom Sauce, 99 + + + Olive Sauce, 99 + + + Tomato Sauce, 98 + + + White Wine Sauce, 101 + + Red Wine Sauce, 101 + + +COLD DRESSINGS. + + French Dressing, 101 + + + Mayonnaise Dressing, 101 + + Mayonnaise Dressing, 102 + + Mayonnaise Dressing, 103 + + + Syrup Dressing, 103 + + +CHAPTER VIII. + +SALADS. + + Anchovy Butter, 105 + + Anchovy Salad, 106 + + Apple Salad, 107 + + Asparagus Salad, 107 + + Apple and Banana Salad, 108 + + + Boiled Vegetable Salad, 104 + + Banana Salad, 107 + + Banana and Grape Salad, 109 + + Beet Salad, 109 + + + Cereal Salad, 110 + + Carrot Salad, 109 + + Celery Root Salad, 109 + + Cranberry and Pear Salad, 109 + + Cranberry and Banana Salad, 108 + + Cranberry and Celery Salad, 108 + + Celery Salad, 106 + + Cabbage Salad, 106 + + Cheese Salad, 105 + + Cucumber Salad, 104 + + + Dried Fish Salad, 106 + + Dandelion Salad, 106 + + + Egg Salad, 105 + + Empire Salad, 105 + + + Fish Salad, 104 + + Fruit Salad in Gelatine, 108 + + + Herring Salad, 107 + + Yellow Dock Salad, 106 + + + Lettuce Salad, 104 + + + Mushroom Salad, 107 + + Meat Salad, 103 + + Mixed Spinach Salad, 109 + + + Olive Salad, 107 + + Orange Salad, 107 + + + Pineapple Salad, 108 + + Pineapple and Orange Salad, 108 + + + Radish Salad, 107 + + Radish Salad, 109 + + Rhubarb Salad, 107 + + Raw Corn, 109 + + + Spinach Salad, 105 + + + Tomato Salad, 104 + + Tomato and Watercress Salad, 104 + + +CHAPTER IX. + +GELATINES AND TOASTS. + + Banana Gelatine, 112 + + Buckwheat Gelatine, 113 + + Bean Gelatine, 115 + + Bread Gelatine, 115 + + Bran Gelatine, 114 + + Barley Gelatine, 113 + + Beer Gelatine, 112 + + Blanc Mange, 112 + + + Calves’ Foot Jelly, 112 + + Coffee Gelatine, 114 + + Cereal Coffee Gelatine, 115 + + Chocolate Gelatine, 115 + + + Fruit Gelatine, 111 + + + Gelatine Pudding, made with Sour Milk, 111 + + + Lentil Gelatine, 116 + + + Oat Gelatine, 114 + + + Pea Gelatine, 114 + + Pineapple Gelatine, 112 + + + Rice Gelatine, 113 + + Rye Gelatine, 114 + + + Snow Pudding, 113 + + + Tomato Gelatine, 113 + + + Wine Gelatine, 115 + + Whipped Sweet Cream, 112 + + Whipped Sour Milk, 111 + + +TOASTS. + + Apple Toast, 117 + + Apricot Toast, 116 + + + Barley Toast, 116 + + + Clam Toast, 117 + + Celery Toast, 117 + + Cream Toast, 117 + + + Egg Toast, 118 + + + Milk Toast, 117 + + + Oyster Toast, 117 + + + Prune Toast, 116 + + + Rice Toast, 116 + + Rye and Bran Toast, 116 + + + Spinach Toast, 117 + + + Tomato Toast, 116 + + + Water Toast, 116 + + +CHAPTER X. + +FRUITS, PUDDINGS AND GRUELS. + + Apple Sauce, 120 + + Apple Snow, 121 + + Apricot Sauce, 121 + + Apple Tapioca, 122 + + Ambrosia, 120 + + Apple Pudding, 122 + + Apple Sago, 125 + + Arrowroot Gruel, 127 + + + Boiled Custard, 124 + + Blackberry Sago, 125 + + Bread Gruel, 125 + + Beer Gruel, 122 + + Baked Apples, 120 + + Baked Peaches, 120 + + Berry Tapioca, 122 + + Baked Apples in Oil, 121 + + Barley Gruel, 126 + + + Currant, Raspberry or Peach Pudding, 123 + + Cornmeal Gruel, 126 + + Codfish Gruel, 126 + + Chocolate Cornstarch, 124 + + Cornstarch Gruel, 128 + + + Dried Fruits, 119 + + + Fig-Butter, 119 + + + Gluten Gruel, 127 + + Gooseberry Pudding, 121 + + Gooseberry Compot, 121 + + Ground Dried Dates, 120 + + Ground Dried Prunes, 120 + + + Lemon Filling for Pie, 123 + + + Mixed Flour Gruel, 127 + + Milk Gruel, 128 + + + Nut Gruel, 127 + + + Onion Gruel, 125 + + Oatmeal Gruel, 126 + + + Peptonized Gruel, 128 + + Peaches and Whipped Cream, 123 + + Plain Junket, 123 + + + Rice Gruel, 124 + + Raisin and Currant Butter, 119 + + Rhubarb Pudding, 122 + + + Sago Gruel, 128 + + Soaked Fruit, 119 + + Strawberries with Cream, 123 + + Stewed Blackberries, 121 + + Stewed Huckleberries, 121 + + + Tomato Tapioca, 122 + + Wine Gruel, 123 + + Wine Gruel, 124 + + Wheat Gruel, 126 + + +CHAPTER XI. + +FLUIDS. + + Apple Barley Water, 133 + + Albumen Water, 133 + + Almond Milk, 134 + + + Bean Tea, 136 + + + Coffee, 135 + + Cocoa, 135 + + Cocoa Shells, 136 + + + Egg Wine, 135 + + + Fruit Lemonade, 134 + + Flaxseed Tea, 133 + + + Irish Moss, 133 + + + Lemon Whey, 133 + + Lemonade with Egg, 134 + + + Milk Eggnog, 134 + + + Pea and Lentil Tea, 136 + + + Raw Green Pea Juice, 133 + + + Strawberry Milk, 134 + + + Tea, 135 + + + Water Eggnog, 133 + + +Quoted from Farmers’ Bulletin No. 142, by W. O. Atwater, Ph. D. U. S. +Department of Agriculture. + +TABLE I.--_Average composition of common American food products._ + +-------------------------------------+--------+-------+---------+-----+---------+-----+---------- + | | | | | | | =Fuel= + =Food Materials (As Purchased)= |=Refuse=|=Water=|=Protein=|=Fat=| =Carbohydrates= |=Ash=| =Value= + | | | | || | =per lb.= +-------------------------------------+--------+-------+---------+-----+---------+-----+---------- + =Animal Food.= | | | | | | | + | % | % | % | % | % | % |=Calories= +Beef, fresh: | | | | | | | + Chuck ribs | 16.3| 52.6 | 15.5 | 15.0| -- | 0.8 | 910 + Flank | 10.2| 54.0 | 17.0 | 19.0| -- | .7 | 1,105 + Loin | 13.3| 52.5 | 16.1 | 17.5| -- | .9 | 1,025 + Porterhouse steak | 12.7| 52.4 | 19.1 | 17.9| -- | .8 | 1,100 + Sirloin steak | 12.8| 54.0 | 16.5 | 16.1| -- | .9 | 975 + Neck | 27.6| 45.9 | 14.5 | 11.9| -- | .7 | 1,165 + Ribs | 20.8| 43.8 | 13.9 | 21.2| -- | .7 | 1,135 + Rib rolls | -- | 63.9 | 19.8 | 16.7| -- | .9 | 1,055 + Round | 7.2| 60.7 | 19.0 | 12.8| -- | 1.0 | 890 + Rump | 20.7| 45.0 | 13.8 | 20.2| -- | .7 | 1,090 + Shank, fore | 36.9| 42.9 | 12.8 | 7.3| -- | .6 | 545 + Shoulder and clod | 16.4| 56.8 | 16.4 | 9.8| -- | .9 | 715 + Fore quarter | 18.7| 49.1 | 14.5 | 17.5| -- | .7 | 995 + Hind quarter | 15.7| 50.4 | 15.4 | 18.3| -- | .7 | 1,045 +Beef, corned, canned, pickled, | | | | | | | + and dried: | | | | | | | + Corned beef | 8.4| 49.2 | 14.3 | 23.8| -- | 4.6 | 1,245 + Tongue, pickled | 6.0| 58.9 | 11.9 | 19.2| -- | 4.3 | 1,010 + Dried, salted, and smoked | 4.7| 53.7 | 26.4 | 6.9| -- | 8.9 | 790 + Canned boiled beef | -- | 51.8 | 25.5 | 22.5| -- | 1.3 | 1,410 + Canned corned beef | -- | 51.8 | 26.3 | 18.7| -- | 4.0 | 1,270 +Veal: | | | | | | | + Breast | 21.3| 52.0 | 15.4 | 11.0| -- | .8 | 745 + Leg | 14.2| 60.1 | 15.5 | 7.9| -- | .9 | 625 + Leg cutlets | 3.4| 68.3 | 20.1 | 7.5| -- | 1.0 | 695 + Fore quarter | 24.5| 54.2 | 15.1 | 6.0| -- | .7 | 535 + Hind quarter | 20.7| 56.2 | 16.2 | 6.6| -- | .8 | 580 +Mutton: | | | | | | | + Flank | 9.9| 39.0 | 13.8 | 36.9| -- | .6 | 1,770 + Leg, hind | 18.4| 51.2 | 15.1 | 14.7| -- | .8 | 890 + Loin chops | 16.0| 42.0 | 13.5 | 28.3| -- | .7 | 1,415 + Fore quarter | 21.2| 41.6 | 12.3 | 24.5| -- | .7 | 1,235 + Hind quarter, without tallow | 17.2| 45.4 | 13.8 | 23.2| -- | .7 | 1,210 +Lamb: | | | | | | | + Breast | 19.1| 45.5 | 15.4 | 19.1| -- | .8 | 1,075 + Leg, hind | 17.4| 52.9 | 15.9 | 13.6| -- | .9 | 860 +Pork, fresh: | | | | | | | + Ham | 10.7| 48.0 | 13.5 | 25.9| -- | .8 | 1,320 + Loin chops | 19.7| 41.8 | 13.4 | 24.2| -- | .8 | 1,245 + Shoulder | 12.4| 44.9 | 12.0 | 29.8| -- | .7 | 1,450 + Tenderloin | -- | 66.5 | 18.9 | 13.0| -- | 1.0 | 895 +Pork, salted, cured, and pickled: | | | | | | | + Ham, smoked | 13.6| 34.8 | 14.2 | 33.4| -- | 4.2 | 1,635 + Shoulder, smoked | 18.2| 36.8 | 13.0 | 26.6| -- | 5.5 | 1,335 + Salt pork | -- | 7.9 | 1.9 | 86.2| -- | 3.9 | 3,555 + Bacon, smoked | 7.7| 17.4 | 9.1 | 62.2| -- | 4.1 | 2,715 +Sausage: | | | | | | | + Bologna | 3.3| 55.2 | 18.2 | 19.7| -- | 3.8 | 1,155 + Pork | -- | 39.8 | 13.0 | 44.2| 1.1 | 2.2 | 2,075 + Frankfort | -- | 57.2 | 19.6 | 18.6| 1.1 | 3.4 | 1,155 +Soups: | | | | | | | + Celery, cream of | -- | 88.6 | 2.1 | 2.8| 5.0 | 1.5 | 235 + Beef | -- | 92.9 | 4.4 | .4| 1.1 | 1.2 | 120 + Meat stew | -- | 84.5 | 4.6 | 4.3| 5.5 | 1.1 | 365 + Tomato | -- | 90.0 | 1.8 | 1.1| 5.6 | 1.5 | 185 +Poultry: | | | | | | | + Chicken, broilers | 41.6| 43.7 | 12.8 | 1.4| -- | .7 | 305 + Fowls | 25.9| 47.1 | 13.7 | 12.3| -- | .7 | 765 + Goose | 17.6| 38.5 | 13.4 | 29.8| -- | .7 | 1,475 + Turkey | 22.7| 42.4 | 16.1 | 18.4| -- | .8 | 1,060 +Fish: | | | | | | | + Cod, dressed | 29.9| 58.5 | 11.1 | .2| -- | .8 | 220 + Halibut, steaks or sections | 17.7| 61.9 | 15.3 | 4.4| -- | .9 | 475 + Mackerel, whole | 44.7| 40.4 | 10.2 | 4.2| -- | .7 | 370 + Perch, yellow, dressed | 35.1| 50.7 | 12.8 | .7| -- | .9 | 275 + Shad, whole | 50.1| 35.2 | 9.4 | 4.8| -- | .7 | 880 + Shad, roe | -- | 71.2 | 20.9 | 3.8| 2.6 | 1.5 | 600 +Fish, preserved: | | | | | | | + Cod, salt | 24.9| 40.2 | 16.0 | .4| -- |18.5 | 325 + Herring, smoked | 44.4| 19.2 | 20.5 | 8.8| -- | 7.4 | 755 +Fish, canned: | | | | | | | + Salmon | -- | 68.5 | 21.8 | 12.1| -- | 2.6 | 915 + Sardines | [1]5.0| 53.6 | 23.7 | 12.1| -- | 5.3 | 950 +Shellfish: | | | | | | | + Oysters, “solids” | -- | 88.3 | 6.0 | 1.3| 3.3 | 1.1 | 225 + Clams | -- | 80.8 | 10.6 | 1.1| 5.2 | 2.3 | 340 + Crabs | 52.4| 36.7 | 7.9 | .9| .6 | 1.5 | 200 + Lobsters | 61.7| 30.7 | 5.9 | .7| .2 | .8 | 145 +Eggs: Hens’ eggs | [2]11.2| 65.5 | 13.1 | 9.3| -- | 0.9 | 685 +Dairy products, etc.: | | | | | | | + Butter | -- | 11.0 | 1.0 | 85.0| -- | 3.0 | 3,410 + Whole milk | -- | 87.0 | 3.3 | 4.0| 5.0 | .7 | 310 + Skim milk | -- | 90.5 | 3.4 | .3| 5.1 | .7 | 165 + Buttermilk | -- | 91.0 | 3.0 | .5| 4.8 | .7 | 160 + Condensed milk | -- | 26.9 | 8.8 | 8.3| 54.1 | 1.9 | 1,480 + Cream | -- | 74.0 | 2.5 | 18.5| 4.5 | .5 | 865 + Cheese, Cheddar | -- | 27.4 | 27.7 | 36.8| 4.1 | 4.0 | 2,075 + Cheese, full cream | -- | 34.2 | 25.9 | 33.7| 2.7 | 3.8 | 1,885 + | | | | | | | + =Vegetable Food.= | | | | | | | + | | | | | | | +Flour, meal, etc.: | | | | | | | + Entire-wheat flour | -- | 11.4 | 13.8 | 1.9| 71.9 | 1.0 | 1,650 + Graham flour | -- | 11.3 | 13.3 | 2.2| 71.4 | 1.8 | 1,645 + Wheat flour, patent roller process | | | | | | | + High-grade and medium | -- | 12.0 | 11.4 | 1.0| 75.1 | .5 | 1,635 + Low grade | -- | 12.0 | 14.0 | 1.9| 71.2 | .9 | 1,640 + Macaroni, vermicelli, etc.: | -- | 10.3 | 13.4 | .9| 74.1 | 1.3 | 1,645 + Wheat breakfast food | -- | 9.6 | 12.1 | 1.8| 75.2 | 1.3 | 1,680 + Buckwheat flour | -- | 13.6 | 6.4 | 1.2| 77.9 | .9 | 1,605 + Rye flour | -- | 12.9 | 6.8 | .9| 78.7 | .7 | 1,620 + Corn meal | -- | 12.5 | 9.2 | 1.9| 75.4 | 1.0 | 1,685 + Oat breakfast food | -- | 7.7 | 16.7 | 7.3| 66.2 | 2.1 | 1,800 + Rice | -- | 12.3 | 8.0 | .3| 79.0 | .4 | 1,620 + Tapioca | -- | 11.4 | .4 | .1| 88.0 | .1 | 1,650 + Starch | -- | -- | -- | -- | 90.0 | -- | 1,675 +Bread, pastry, etc.: | | | | | | | + White bread | -- | 35.3 | 9.2 | 1.3| 53.1 | 1.1 | 1,200 + Brown bread | -- | 43.6 | 5.4 | 1.8| 47.1 | 2.1 | 1,040 + Graham bread | -- | 35.7 | 8.9 | 1.8| 52.1 | 1.5 | 1,195 + Whole-wheat bread | -- | 38.4 | 9.7 | .9| 49.7 | 1.3 | 1,130 + Rye bread | -- | 35.7 | 9.0 | .6| 53.2 | 1.5 | 1,170 + Cake | -- | 19.9 | 6.3 | 9.0| 63.3 | 1.5 | 1,630 + Cream crackers | -- | 6.8 | 9.7 | 12.1| 69.7 | 1.7 | 1,925 + Oyster crackers | -- | 4.8 | 11.3 | 10.5| 70.5 | 2.9 | 1,910 + Soda crackers | -- | 5.9 | 9.8 | 9.1| 73.1 | 2.1 | 1,875 +Sugars, etc.: | | | | | | | + Molasses | -- | -- | -- | -- | 70.0 | -- | 1,225 + Candy[3] | -- | -- | -- | -- | 96.0 | -- | 1,680 + Honey | -- | -- | -- | -- | 81.0 | -- | 1,420 + Sugar, granulated | -- | -- | -- | -- | 100.0 | -- | 1,750 + Maple sirup | -- | -- | -- | -- | 71.4 | -- | 1,250 +Vegetable:[4] | | | | | | | + Beans, dried | -- | 12.6 | 22.5 | 1.8| 59.6 | 3.5 | 1,520 + Beans, Lima, shelled | -- | 68.5 | 7.1 | .7| 22.0 | 1.7 | 540 + Beans, string | 7.0| 83.0 | 2.1 | .3| 6.9 | .7 | 170 + Beets | 20.0| 70.0 | 1.3 | .1| 7.7 | .9 | 160 + Cabbage | 15.0| 77.7 | 1.4 | .2| 4.8 | .9 | 115 + Celery | 20.0| 75.6 | .9 | .1| 2.6 | .8 | 65 + Corn, green (sweet) edible portion | -- | 75.4 | 3.1 | 1.1| 19.7 | .7 | 440 + Cucumbers | 15.0| 81.1 | .7 | .2| 2.6 | .4 | 65 + Lettuce | 15.0| 80.5 | 1.0 | .2| 2.5 | .8 | 65 + Mushrooms | -- | 88.1 | 3.5 | .4| 6.8 | 1.2 | 185 + Onions | 10.0| 79.8 | 1.4 | .3| 8.9 | .5 | 190 + Parsnips | 20.0| 66.4 | 1.3 | .4| 10.8 | 1.1 | 230 + Peas (Pisum sativum), dried | -- | 9.5 | 24.6 | 1.0| 62.0 | 2.9 | 1,565 + Peas (Pisum sativum), shelled | -- | 74.6 | 7.0 | .5| 16.9 | 1.0 | 440 + Cowpeas, dried | -- | 13.0 | 21.4 | 1.4| 60.8 | 3.4 | 1,505 + Potatoes | 20.0| 62.6 | 1.8 | .1| 14.7 | .8 | 295 + Rhubarb | 40.0| 56.6 | .4 | .4| 2.2 | .4 | 60 + Sweet potatoes | 20.0| 55.2 | 1.4 | .6| 21.9 | .9 | 440 + Spinach | -- | 92.3 | 2.1 | .3| 3.2 | 2.1 | 95 + Squash | 50.0| 44.2 | .7 | .2| 4.5 | .4 | 100 + Tomatoes | -- | 94.3 | .9 | .4| 3.9 | .5 | 100 + Turnips | 30.0| 62.7 | .9 | .1| 5.7 | .6 | 120 +Vegetables, canned: | | | | | | | + Baked beans | -- | 68.9 | 6.9 | 2.5| 19.6 | 2.1 | 555 + Peas (Pisum sativum), green | -- | 85.3 | 3.6 | .2| 9.8 | 1.1 | 235 + Corn, green | -- | 76.1 | 2.8 | 1.2| 19.0 | .9 | 430 + Succotash | -- | 75.9 | 3.6 | 1.0| 18.6 | .9 | 425 + Tomatoes | -- | 94.0 | 1.2 | .2| 4.0 | .6 | 95 +Fruits, berries, etc., fresh:[5] | | | | | | | + Apples | 25.0| 63.3 | 0.3 | 0.3| 10.8 | 0.3 | 190 + Bananas | 35.0| 48.9 | .8 | .4| 14.3 | .6 | 260 + Grapes | 25.0| 58.0 | 1.0 | 1.2| 14.4 | .4 | 295 + Lemons | 30.0| 62.5 | .7 | .5| 5.9 | .4 | 125 + Muskmelons | 50.0| 44.8 | .3 | -- | 4.6 | .3 | 80 + Oranges | 27.0| 63.4 | .6 | .1| 8.5 | .4 | 150 + Pears | 10.0| 76.0 | .5 | .4| 12.7 | .4 | 230 + Persimmons, edible portion | -- | 66.1 | .8 | .7| 31.5 | .9 | 550 + Raspberries | -- | 85.8 | 1.0 | -- | 12.6 | .6 | 220 + Strawberries | 5.0| 85.9 | .9 | .6| 7.0 | .6 | 150 + Watermelons | 59.4| 37.5 | .2 | .1| 2.7 | .1 | 50 +Fruits, dried: | | | | | | | + Apples | -- | 28.1 | 1.6 | 2.2| 66.1 | 2.0 | 1,185 + Apricots | -- | 29.4 | 4.7 | 1.0| 62.5 | 2.4 | 1,125 + Dates | 10.0| 13.8 | 1.9 | 2.5| 70.6 | 1.2 | 1,275 + Figs | -- | 18.8 | 4.3 | .3| 74.2 | 2.4 | 1,280 + Raisins | 10.0| 13.1 | 2.3 | 3.0| 68.5 | 3.1 | 1,265 +Nuts: | | | | | | | + Almonds | 45.0| 2.7 | 11.5 | 30.2| 9.5 | 1.1 | 1,515 + Brazil nuts | 49.6| 2.6 | 8.6 | 33.7| 3.5 | 2.0 | 1,485 + Butternuts | 86.4| .6 | 3.8 | 8.3| .5 | .4 | 385 + Chestnuts, fresh | 16.0| 37.8 | 5.2 | 4.5| 35.4 | 1.1 | 915 + Chestnuts, dried | 24.0| 4.5 | 8.1 | 5.3| 56.4 | 1.7 | 1,385 + Cocoanuts |[6]148.8| 7.2 | 2.9 | 25.9| 14.3 | .9 | 1,295 + Cocoanuts, prepared | -- | 3.5 | 6.3 | 57.4| 31.5 | 1.3 | 2,865 + Filberts | 52.1| 1.8 | 7.5 | 31.3| 6.2 | 1.1 | 1,430 + Hickory nuts | 62.2| 1.4 | 5.8 | 25.5| 4.3 | .8 | 1,145 + Pecans, polished | 53.2| 1.4 | 5.2 | 33.3| 6.2 | .7 | 1,465 + Peanuts | 24.5| 6.9 | 19.5 | 29.1| 18.5 | 1.5 | 1,775 + Pinon (Pinus edulis) | 40.6| 2.0 | 8.7 | 36.8| 10.2 | 1.7 | 1,730 + Walnuts, black | 74.1| .6 | 7.2 | 14.6| 3.0 | .5 | 730 + Walnuts, English | 58.1| 1.0 | 6.9 | 26.6| 6.8 | .6 | 1,250 +Miscellaneous: | | | | | | | + Chocolate | -- | 5.9 | 12.9 | 48.7| 30.3 | 2.2 | 2,625 + Cocoa, powdered | -- | 4.6 | 21.6 | 28.9| 37.7 | 7.2 | 2,160 + Cereal coffee infusion (1 part | | | | | | | + boiled in 20 parts water)[7] | -- | 98.2 | .2 | -- | 1.4 | .2 | 30 + +[1] Refuse, oil. + +[2] Refuse, shell. + +[3] Plain confectionery not containing nuts, fruit, or chocolate. + +[4] Such vegetables as potatoes, squash, beets, etc., have a certain +amount of inedible material, skin, seeds, etc. The amount varies with +the method of preparing the vegetables, and cannot be accurately +estimated. The figures given for refuse of vegetables, fruits, etc., +are assumed to represent approximately the amount of refuse in these +foods as ordinarily prepared. + +[5] Fruits contain a certain proportion of inedible materials, as +skins, seeds, etc., which are properly classed as refuse. In some +fruits, as oranges and prunes, the amount rejected in eating is +practically the same as refuse. In others, as apples and pears, more or +less of the edible material is ordinarily rejected with the skin and +seeds and other inedible portions. The edible material which is thus +thrown away, and should properly be classed with the waste, is here +classed with the refuse. The figures for refuse here given represent, +as nearly as can be ascertained, the quantities ordinarily rejected. + +[6] Milk and shell. + +[7] The average of five analyses of cereal coffee grain is: Water +6.2, protein 13.3, fat 3.4, carbohydrates 72.6, and ash 4.5 per cent. +Only a portion of the nutrients, however, enter into the infusion. +The average in the table represents the available nutrients in the +beverage. Infusions of genuine coffee and of tea like the above contain +practically no nutrients. + + + +TABLE II.--_Food consumption of persons in different circumstances, and +proposed dietary standards._ + +(Quantities per man per day.) + +------------------------------------------+-----------------------+-----------------------+------+---------- + =No. of= | =Actually Eaten= | =Digestible= | | + =Studies= |---------+-----+-------+---------+-----+-------+ =Fuel= |=Nutritive= + =Incl. in Av’ge=| =Protein= | =Fat= | =Carbohydrates= | =Protein= | =Fat= | =Carbohydrates= | Value=| Ratio= +------------------------------------------+---------+-----+-------+---------+-----+-------+------+---------- + =Persons with Active Work.= | | =gms= |=gms=| =gms= | =gms= |=gms=| =gms= |=Calories= | _I_: +Rowing clubs in New England | 7 | 155 | 177 | 440 | 143 | 168 | 427 | 3,955| 5.6 +Bicyclists in New York | 3 | 186 | 186 | 651 | 171 | 177 | 631 | 5,005| 6 +Football teams in Connecticut and | | | | | | | | | + California | 2 | 226 | 354 | 634 | 208 | 336 | 615 | 6,590| 6.6 +Prussian machinists | 1 | 139 | 113 | 677 | 128 | 107 | 657 | 4,270| 7 +Swedish mechanics | 5 | 189 | 110 | 714 | 174 | 104 | 693 | 4,590| 5.3 + | | | | | | | | | + =Persons with Ordinary Work.= | | | | | | | | | + | | | | | | | | | +Farmers’ families in Eastern United | | | | | | | | | + States | 10 | 97 | 130 | 467 | 89 | 124 | 453 | 3,415| 8.2 +Mechanics’ families in United States | 14 | 103 | 150 | 402 | 95 | 143 | 390 | 3,355| 7.5 +Laborers’ families in large cities | | | | | | | | | + of United States | 12 | 101 | 116 | 344 | 93 | 110 | 834 | 2,810| 6.3 +Laborers’ families in United States | | | | | | | | | + (more comfortable circumstances) | 2 | 120 | 147 | 534 | 110 | 140 | 518 | 8,925| 7.6 +Russian peasants | -- | 129 | 33 | 589 | 119 | 31 | 571 | 3,165| 5.4 +Swedish mechanics | 6 | 134 | 79 | 523 | 123 | 75 | 507 | 3,380| 5.5 + | | | | | | | | | + =Professional Men.= | | | | | | | | | + | | | | | | | | | +Lawyers, teachers, etc., in United | | | | | | | | | + States | 14 | 104 | 125 | 423 | 96 | 119 | 410 | 3,220| 7.1 +College clubs in United States | 15 | 107 | 148 | 459 | 98 | 141 | 445 | 3,580| 7.8 +German physicians | 2 | 131 | 95 | 327 | 121 | 90 | 317 | 2,680| 4.3 +Japanese professor | 1 | 123 | 21 | 416 | 113 | 19 | 403 | 2,345| 4 + | | | | | | | | | + =Men with Little or no Exercise.= | | | | | | | | | + | | | | | | | | | +Men (American) in respiration | | | | | | | | | + calorimeter | 11 | 112 | 80 | 305 | 103 | 76 | 296 | 2,380| 4.5 +Men (German) in respiration | | | | | | | | | + apparatus | 5 | 127 | 80 | 302 | 117 | 76 | 293 | 2,430| 4 + | | | | | | | | | +=Persons in Destitute Circumstances.=| | | | | | | | | + | | | | | | | | | +Poor families in New York City | 11 | 93 | 95 | 407 | 86 | 90 | 895 | 2,845| 6.9 +Laborers’ families in Pittsburg, Pa. | 2 | 80 | 95 | 308 | 74 | 90 | 299 | 2,400| 6.8 +German Laborer’s family | 1 | 52 | 32 | 287 | 48 | 30 | 278 | 1,640| 7.2 +Italian mechanics | 5 | 76 | 38 | 396 | 70 | 36 | 384 | 2,225| 6.6 + | | | | | | | | | + =Miscellaneous.= | | | | | | | | | + | | | | | | | | | +Negro families in Alabama and | | | | | | | | | + Virginia | 39 | 86 | 145 | 440 | 79 | 188 | 427 | 3,895| 9.3 +Italian families in Chicago | 4 | 103 | 111 | 391 | 95 | 105 | 379 | 2,965| 6.5 +French Canadians in Chicago | 5 | 118 | 158 | 345 | 109 | 150 | 335 | 3,260| 6.2 +Bohemian families in Chicago | 8 | 115 | 101 | 360 | 106 | 96 | 3499 | 2,800| 5.3 +Inhabitants Java village, Columbian | | | | | | | | | + Exposition, 1893 | 1 | 66 | 19 | 254 | 61 | 18 | 246 | 1,450| 4.7 +Russian Jews in Chicago | 10 | 137 | 103 | 418 | 126 | 98 | 405 | 3,135| 5 +Mexican families in New Mexico | 4 | 94 | 71 | 613 | 86 | 67 | 595 | 3,460| 8.7 +Chinese dentist in California | 1 | 115 | 113 | 289 | 106 | 107 | 280 | 2,620| 4.9 +Chinese laundryman in California | 1 | 135 | 76 | 566 | 124 | 72 | 549 | 3,480| 5.7 +Chinese farm laborer in California | 1 | 144 | 95 | 640 | 132 | 90 | 621 | 3,980| 6.2 +United States Army ration, peace | -- | 120 | 161 | 454 | 110 | 153 | 440 | 3,730| 7.1 +German Army ration, peace | -- | 114 | 39 | 480 | 105 | 37 | 466 | 2,275| 5.2 + | | | | | | | | | + =Dietary Standards.= | | | | | | | | | + | | | | | | | | | +Man at hard work (Voit) | -- | 145 | 100 | 450 | 133 | 95 | 437 | 3,270| 4.9 +Man at moderate work (Voit) | -- | 118 | 56 | 500 | 109 | 53 | 485 | 2,965| 5.5 +Man with very hard muscular work | | | | | | | | | + (Atwater) | -- | 175 | [8] | [8] | 161 | [8] | [8] | 5,500| 7.2 +Man with hard muscular work (Atwater)| -- | 150 | [8] | [8] | 138 | [8] | [8] | 4,150| 6.2 +Man with moderately active muscular | | | | | | | | | + work (Atwater) | -- | 125 | [8] | [8] | 115 | [8] | [8] | 3,400| 6.2 +Man with light to moderate muscular | | | | | | | | | + work (Atwater) | -- | 112 | [8] | [8] | 103 | [8] | [8] | 3,050| 6.1 +Man at “sedentary” or woman with | | | | | | | | | + moderately active work (Atwater) | -- | 100 | [8] | [8] | 92 | [8] | [8] | 2,700| 6.1 +Woman at light to moderate muscular | | | | | | | | | + work, or man without muscular | | | | | | | | | + exercise (Atwater) | -- | 90 | [8] | [8] | 83 | [8] | [8] | 2,450| 6.1 + +[8] Fats and carbohydrates in sufficient amounts to furnish, together +with the protein, the indicated amount of energy. + + + +*** END OF THE PROJECT GUTENBERG EBOOK 75850 *** |