Part 3

=For Meat Fat=: Nutter Suet, Vegsu, Nutter, Nucoline, and Nut Margarine.

Pine Kernels, which contain 10 ozs. of oil to the pound, and which when rolled and chopped exactly resemble suet, are also an excellent substitute.

Delicious Nut-Butters are also now obtainable for high-class cookery--such as Almond, Walnut, Cashew, and Table Nutter. Although superior, these are as cheap as ordinary cooking butters.

=For Lard and Dripping=: Nutter, Darlene, Albene, Nut-oil, "Pitman" Vegetable Lard.

=For Meat proteid=: Emprote, Hygiama, Horlick's Malted Milk, Casumen Dried Milk, Gluten Meal.

=For Gelatin=: Agar-Agar, or Cayler's Jellies.

=For Animal Soups=: Mapleton's Nut and proteid Soups, and "Pitman" Vegsal Soups.

=Prepared Breakfast Cereals=: Manhu flaked Wheat, Rye, Barley and Oats, Kellogg Wheat and Corn Flakes, Granose Flakes and Biscuits, Shredded Wheat, Archeva Rusks, Puffed Wheat, Power, Kornules, Toasted Wheat Flakes, Melarvi Crisps and Biscuits.

=For Picnic Hampers=: Savage's Nut Foods or Cream o' Nuts, Wallace Cakes and Scones, Mapleton's Nut Meats, Winter's Nut Cream Rolls, "Pitman" Fruit and Nut Cakes and Nut Meat Brawn, Wallace P. R. or Ixion or Artox or "Pitman" Biscuits.

=Meat Stock= is substituted by vegetable stock, produced by stewing haricots, peas, lentils, etc. The latter is far more nutritious, and is free from the uric acid and excrementitious matter that are present in meat decoctions. A tasty and meaty flavour can be at once given to soups or gravies by adding some vegetable meat-extract selected from one of the varieties already mentioned.

* * * * *

In the following pages recipes will be found for preparing dishes which closely resemble, in taste, appearance, and nutritive value, those to which the community have been accustomed, some of them being of such a nature that persons who are fond of flesh-food find it difficult to detect whether they are eating such or not.

=RELATIVE VALUES OF FOODS.=

=How to Regulate our Diet.=

Our food must contain certain elements, and in proper quantity, if the body is to be well sustained, renewed and nourished. These are mainly as follows:

1. Protein to form flesh, build muscle, and produce strength.

2. Fat and Carbohydrates, to provide heat and energy.

3. Salts and minerals (such as phosphates, lime, iron, citrates, etc.) to build bones and teeth, feed the brain and nerves, and purify the body.

No hard-and-fast table or rule can be laid down concerning the proper proportions in which these elements should be combined, because the amount needful for each individual varies according to his size, the sort of work he does, the amount of physical or mental energy he puts forth, and the temperature of the atmosphere surrounding him.

Until Professor Chittenden made his extensive and conclusive series of experiments in America, in 1903-4, to determine the real amount of Protein and other elements required to keep the body in perfect health, the average estimate for a person of average size, who does a moderate amount of physical labour, was about 4-ozs. of Protein per day.

But these official experiments, conducted with scientific precision, extending over a long period, and made with thirty-four typical and carefully graded representatives of physical and mental work, demonstrated that half this amount of Protein is sufficient, and that strength and health are increased when the quantity is thus reduced; also that a smaller amount of Carbohydrate food (bread, etc.), than was previously thought necessary, is enough.

One may therefore now safely reckon that men of average size and weight (say 10 to 12 stone) doing a moderate amount of physical and mental work, can thrive under ordinary circumstances on a daily ration containing about 800 grains of Protein (nearly 2 ozs).

The following food chart will enable the reader to calculate (approximately) how much food of any particular kind is necessary to provide the above amount. Adult persons below the average size and weight, and living sedentary rather than an active physical life, will naturally require less than this normal standard. The relative cost and economy of the different foods can also thus be ascertained.

If care is taken to secure a sufficient quantity of Protein the requisite amount of Carbohydrates is not likely to be omitted, and hunger will prove a reliable guide in most cases. It is advisable, however, to see that enough Fat is taken, especially in winter, and by persons lacking in nerve force.

The table of food-values will easily enable the reader to ascertain the proportion of Fat in each kind of food.

The following indications of dietetic error may prove useful:--

[Sidenote: =Signs of Dietetic Mistakes.=]

Excess of proteid matter causes a general sense of plethora and unbearableness, nervous prostration or drowsiness after meals, a tendency to congestion (often resulting in piles, etc.), headache, irritability, and bad temper. A continuous deficiency of it would tend to produce general weakness and anæmia.

Excess of carbohydrate matter (starch), especially if not sufficiently cooked and not well masticated, produces dyspepsia, flatulence, pain in the chest and abdomen, acidity (resulting in pimples and boils), and an inflammatory state of the system. Deficiency of it (or its equivalent, grape sugar) would produce lack of force and physical exhaustion.

Excess of fat tends to cause biliousness. Deficiency of it results in nervous weakness, neuralgia, and low temperature of the body.

[Sidenote: =Food for Brain Workers.=]

It is important to remember that the more _physical_ energy we put forth, the larger is the amount of proteid we require in our diet--and vice versa. Brain workers of sedentary habits require but little proteid, and quickly suffer from indigestion if this is taken too freely. For such, a very simple diet consisting largely of dried and fresh fruits, nuts (flaked or ground), milk, eggs and cheese, and _super-cooked_ cereals (such as wholemeal biscuits, and toast, Granose and Kellogg flakes, and well baked rice dishes) will be found to be the most suitable.

In order to supply the brain with phosphates it is very important that mental workers should take whole wheat bread instead of the emasculated white substitute which is provided almost everywhere. It is the outer part of the grain that provides brain-food (combined with an _easily assimilable_ form of protein), and many of our urban bread winners break down because they are deprived of the essential food elements therein contained. To take 'standard' bread does not meet the case, and every food-reformer who wants to keep really fit should demand and obtain well baked and unadulterated wholemeal bread. I feel convinced that if every growing child and every mental toiler could always be supplied with bread of this type, the deterioration of our British race would soon be arrested and we should witness signs of physical regeneration. 'Artox' and 'Ixion' brands of pure whole wheatmeal are the most perfect I know of at the present time, and delicious bread can easily be made from them if the recipe printed on page 114 is followed.

=FOOD CHART.=

=Showing how to obtain sufficient (1) Protein--for body building. (2) Carbohydrates and Fat--for providing heat and energy.=

_A man of average size and weight (10 to 12 stone) doing a moderate amount of physical labour requires about 800 grains of Protein per day (nearly 2 ozs.). Women and sedentary workers require about 1-1/2 ozs. (655 grains), and hard physical labourers about 1000 grains._

+--------+---------+-------------+----------- | | | Grains of | |Amount. |Grains of|Carbohydrates|Approximate | |Protein. | and Fat. | Cost. ------------------------------+--------+---------+--------------+-----+----- | | | | s. | d. Protose (Nut meat) | 8 ozs. | 889 | 593 | | 6 Fibrose (Nut meat) |12 ozs. | 767 | 4015 | | 9 Granose (Wheat) |13 ozs. | 795 | 4424 | | 9 Emprote (Eustace Miles | | | | | Proteid Food) | 6 ozs. | 918 | 1320 | | 7 Nuto-Cream |10 ozs. | 870 | 3145 | | 8 Manhu Flaked Wheat |13 ozs. | 722 | 3935 | | 3 Horlick's Malted Milk | 7 ozs. | 797 | 2548 | 1 | 6 Almonds | 8 ozs. | 805 | 2100 | | 10 Chestnuts |13 ozs. | 830 | 3700 | | 3 Lentils | 8 ozs. | 900 | 1915 | | 1-1/2 Peas | 8 ozs. | 830 | 2100 | | 1-1/2 Haricots | 8 ozs. | 900 | 2030 | | 2 Oatmeal |12 ozs. | 813 | 3670 | | 2 Cheese (Cheddar) | 6 ozs. | 745 | 823 | | 3 " (Gruyère) | 6 ozs. | 835 | 730 | | 4 " (Parmesan) | 4 ozs. | 770 | 262 | | 3 " (Dutch) | 5 ozs. | 840 | 450 | | 3 Bread (Artox Wholemeal) |24 ozs. | 788 | 4524 | | 3 Rice (once milled) |14 ozs. | 810 | 2500 | | 3 Eggs | 7 | 856 | 640 | | 7 Figs or Dates | 2 lbs. | 850 | 9100 | | 10 Milk | 3 pts. | 859 | 1927 | | 6 Milk (Skimmed) | 3 pts. | 800 | 742 | | 3 | | | | | =For Comparison:-= | | | | | Lean Beef |10 ozs. | 846 | 151 | | 9 Mutton |13 ozs. | 822 | 1107 | | 10 Chicken | 9 ozs. | 850 | 185 | 1 | 9 Fish (Sole) |16 ozs. | 824 | | 1 | 3 " (Salmon) |12 ozs. | 840 | 274 | 1 | 6

=TABLE OF FOOD VALUES.=

=Compiled from such authorities as Church, Payer, Letheby, Blyth, Hemmeter, Pavy, Holbrook, Oldfield, Miles, and Broadbent, etc.=

+---------------------------------------------- | PERCENTAGE OF +------+--------+------+--------+--------+----- | | | |Starch |Mineral |Total |Water.|Protein.| Fat. |Matter |Matter. |Nutri- | | | |or Sugar| | ment. --------------------------------+------+--------+------+--------+--------+----- | | | | | | Lean Beef | 72.0 | 19.3 | 3.6 | | 5.1 | 28.0 Veal | 71.0 | 17.0 | 11.0 | | 1.0 | 29.0 Mutton | | | | | | (Medium Fat) | 65.2 | 14.5 | 19.5 | | 0.8 | 34.8 FLESH-FOODS. Fat Pork | 39.0 | 9.8 | 48.9 | | 2.3 | 61.0 Chicken (flesh) | 72.4 | 21.6 | 4.7 | | 1.3 | 27.6 Fish (Sole) | 86.1 | 11.9 | 0.2 | | 1.2 | 13.3 Salmon | 77.0 | 16.1 | 5.3 | | 1.5 | 23.0 | | | | | | Eggs | 64.0 | 14.0 | 10.5 | | 1.5 | 26.0 EGGS. White of Egg | 78.0 | 12.4 | | | 1.6 | 14.0 Yolk of Egg | 52.0 | 16.0 | 30.7 | | 1.3 | 48.0 | | | | | | Milk (Cow's) | 86.0 | 4.1 | 3.9 | 5.2 | 0.8 | 14.0 MILK Cheese: Cheddar | 36.0 | 28.4 | 31.1 | | 4.5 | 64.0 AND MILK Stilton | 32.0 | 26.2 | 37.8 | | 4.0 | 67.0 PRODUCTS. Gruyère | 40.0 | 31.5 | 24.0 | | 3.0 | 58.5 Dutch | 36.10| 29.43 | 27.54| | | 56.97 Parmesan | 27.56| 44.08 | 15.95| | 5.72 | 65.75 Butter | 12.6 | | 86.4 | | 0.8 | 87.2 | | | | | | Wheatmeal (Artox) | 13.13| 12.84 | 2.30| 68.0 | 1.33 | 84.47 Oatmeal | 10.4 | 15.6 | 6.11| 63.6 | 3.0 | 89.1 CEREALS AND Barley Meal | 14.6 | 6.7 | 1.3 | 75.5 | 1.1 | 84.6 FARINACEOUS Bran | 12.5 | 16.4 | 3.5 | 43.6 | 6.0 | 69.5 FOODS. Rice (once milled)| 10.4 | 11.4 | 0.4 | 79.0 | 0.4 | 91.2 Macaroni (Best) | 10.8 | 11.7 | 1.6 | 72.9 | 3.0 | 89.2 Sago, Tapioca and | | | | | | Arrowroot | 14.0 | 1.6 | 0.6 | 83.0 | 0.4 | 85.6 | | | | | | Wholemeal Bread | | | | | | BREAD (Artox) | 46.0 | 7.5 | 1.4 | 42.0 | 1.3 | 52.2 FOODS. White Bread | 40.0 | 3.5 | 1.0 | 51.2 | 1.0 | 56.5 Granose Biscuits | 3.1 | 14.2 | 1.7 | 77.5 | 1.9 | 95.3 | | | | | | Haricots (White) | 9.9 | 25.5 | 2.8 | 55.7 | 3.2 | 87.2 Lentils, Egyptian | 12.3 | 25.9 | 1.9 | 53.0 | 3.0 | 83.0 LEGUMES. Peas (Dried) | 8.3 | 23.8 | 2.1 | 58.7 | 2.1 | 86.7 Peas (Green) | 81.8 | 3.4 | 0.4 | 13.7 | 0.7 | 18.2 Pea Nuts | 6.5 | 28.3 | 46.2 | 1.8 | 3.3 | 79.6 | | | | | | Chestnuts | 7.3 | 14.6 | 2.4 | 69.0 | 3.3 | 89.3 Walnuts | 7.2 | 15.8 | 57.4 | 13.0 | 2.0 | 88.2 Filberts | 38.0 | 18.4 | 28.5 | 11.1 | 1.5 | 59.5 NUTS. Brazil Nuts | 6.0 | 16.4 | 64.7 | 6.6 | 3.3 | 91.0 Cocoanuts | 46.6 | 5.5 | 36.0 | 8.1 | 1.0 | 50.5 Pine Kernels | 5.0 | 9.2 | 70.5 | 14.0 | 0.3 | 94.0 Almonds | 6.2 | 23.5 | 53.0 | 7.8 | 3.0 | 87.3 | | | | | | Bananas | 74.1 | 1.9 | 0.8 | 22.9 | 1.0 | 26.6 FRESH Apples | 84.8 | 0.4 | 0.5 | 12.0 | 0.5 | 13.4 FRUITS Grapes | 78.2 | 1.3 | 1.7 | 14.7 | 0.5 | 18.2 Strawberries | 87.6 | 1.1 | 0.7 | 6.8 | 0.6 | 9.2 | | | | | | Raisins | 14.0 | 2.5 | 4.7 | 64.7 | 4.1 | 76.0 DRIED Figs | 17.5 | 6.1 | 0.9 | 65.9 | 2.3 | 75.2 FRUITS. French Plums | 26.4 | 2.4 | 0.8 | 65.5 | 1.7 | 70.4 Dates | 20.8 | 6.6 | 0.2 | 65.3 | 1.6 | 73.7 | | | | | | Carrots | 86.5 | 1.2 | 0.3 | 9.2 | 0.9 | 11.6 Turnips | 90.3 | 0.9 | 0.15 | 5.0 | 0.8 | 6.85 Cauliflower (Head)| 90.8 | 2.2 | 0.4 | 4.7 | 0.8 | 8.1 Potatoes | 75.0 | 2.2 | 0.2 | 21.0 | 1.0 | 24.4 Mushrooms | 90.3 | 4.3 | 0.3 | 3.7 | 1.4 | 9.7 VEGETABLES. Tomatoes | 91.9 | 1.3 | 0.2 | 5.0 | 0.7 | 7.2 Asparagus | 93.7 | 1.8 | | 0.7 | 0.5 | 3.0 Beet | 87.5 | 1.3 | | 9.0 | 1.1 | 11.4 Parsnip | 82.0 | 1.2 | | 0.6 | 7.2 | 9.0 Spinach | 88.5 | 3.5 | | 4.4 | 2.0 | 9.9 Cabbage | 90.0 | 1.9 | | 2.5 | 1.2 | 5.6

=VEGETARIAN SOUPS.=

=VEGETABLE STOCK.=

The best stock for vegetable soups is made from haricot beans. Take a pound of these, pick and wash well, and soak for 10 or 12 hours in cold water. Put them in a saucepan with the water in which they were soaked, add a few of the coarser stalks of celery, 1 or 2 chopped Spanish onions, a blade of mace, and a few white peppercorns. If celery is not in season, use celery salt. Bring to a boil, skim, and cook gently for at least 2 hours. Then strain, and use as required.

=1. Artichoke Soup.=

Take 2-lbs. of white artichokes, 3-pts. of water, 3 large onions, a piece of celery (or some celery salt), 1/4-pt. of raw cream or 1-pt. of milk. Boil together for 45 minutes, strain through a fine sieve and serve. If cream is used it should not be added until after the soup is cooked.

=2. Chestnut Soup.=

Take 1-lb. chestnuts, 1 or 2 onions, 1-1/2-pints vegetable stock, 1-oz. nut-butter.

Boil the chestnuts for 15 minutes and peel them; put these with the onions (sliced) into a roomy stewpan, with the butter, and fry briskly for 5 minutes; now add the stock, with seasoning to taste, and bring to the boil. Simmer gently until onions and chestnuts are quite soft, and pass all through a hair sieve. Dilute with milk until the consistency of thin cream, and serve with _croûtons_.

=3. Rich Gravy Soup.=

To 3-pts. of haricot stock add 1 onion and 1 carrot (fried with butter until brown), 1 stick of celery, 2 turnips and 6 peppercorns, and thicken with cornflour. Boil all together for 1 hour, strain, return to saucepan, and add 3 small teaspoons of Marmite. Warm it up, but _not to boiling point_. Serve with fried bread dice. This soup, if well made, is equal to anything that a French chef can produce.

=4. Mock Turtle Soup.=

Fry 6 good-sized onions in 1-oz. of butter till nicely browned, then add 2 breakfastcups of German lentils, a good handful of spinach leaves, a few capers, about 6 chillies, and 3 pints of water. Let this simmer for 2 or 3 hours, then strain off, add 2 tablespoons of tapioca which has been soaked for an hour or two. Boil till perfectly clear. When ready for serving add salt to taste and 1 teaspoonful of Nutril. Some small custard quenelles should be put in the tureen--made by beating 1 egg in 2-ozs. flour and adding 1/4-pt. milk. Bake until firm and cut into dice.

=5. Brown Haricot Soup.=

Boil 1/2-lb. beans in 2-qts. of water. When the beans crack, add a few tomatoes, 1 leek sliced, or a Spanish onion, and a bunch of herbs. Boil until the vegetables are tender, adding a little more water if necessary. Rub all through a sieve, and return to pan, adding seasoning, a good lump of butter, and the juice of half a small lemon after the soup has boiled. If a richer soup is required add two teaspoonfuls of Nuto-Cream or Marmite just before serving.

=6. Tomato Soup.=

Take a pound of tomatoes, a sliced onion, and 2-ozs. of tapioca (previously soaked for some hours). Boil for an hour, then add salt, pepper, and a little butter. Mix 1/2-pt. of milk with a teaspoonful of flour; add this to the soup, stir and boil for 5 minutes.

=7. Egyptian Lentil Soup.=

Wash and pick 1/2-lb. Egyptian lentils and put on to boil in about 1-qt. of water. Add 1 sliced onion, 1 carrot, 1 turnip, a small bunch of herbs, and celery salt, and boil gently about 1 hour. Rub through a sieve, return to pan, add 1-oz. butter and a cupful of milk. Bring to boil and serve.

=8. Brazil Nut Soup.=

Pass 1 pint of shelled Brazil nuts through a nut mill, fry these with one or two chopped onions in 1-oz. of nut-butter, keeping them a pale yellow colour; add 1-oz. flour, and gradually 1-1/2-pts. of white stock; bring slowly to the boil and simmer gently until the onions are soft. Pass through a hair sieve, and dilute with milk.

=9. Julienne Soup.=

Cut some carrots, turnips, onions, celery, and leeks into thin strips, using double quantity of carrots and turnips. Dry them and then fry slowly in 2-ozs. of butter until brown. Add 2-qts. of clear vegetable stock and simmer until tender. Season with salt and a teaspoonful of castor sugar. Chop some chervil or parsley finely, add and serve. The addition of some green peas is an improvement--and also quenelles (see 4).

=10. Green Lentil Soup.=

Fry 5 onions in a large saucepan until brown. Add 3/4-lb. of green lentils, 1-qt. water, and 2 sticks of celery. Stew for 2 hours, and pass through a strainer. Add 1/4-lb. of cream and 1/2-pt. of milk, bring to the boil, flavour with salt, and serve.

=11. White Soubise Soup.=

(A French Recipe).

Take 2-ozs. butter, 4 good-sized onions, about 1-pt. cauliflower water, and 1-pt. of milk, sufficient bread (no crust) to very nearly absorb the liquor. Cut up the onions, put into the saucepan with the butter, and cook slowly till tender--it must not be brown. Now add the bread, the cauliflower water, and half the milk, and boil slowly for an hour. Take it off the fire, pass it through a sieve, add the rest of the milk, and heat it again, taking care it does not actually boil, as it may curdle. Serve.

=12. Green Pea Soup.=

One quart shelled peas; 3 pints water; 1 quart milk; 1 onion; 2 tablespoonfuls butter; 1 tablespoonful flour. Salt and pepper to taste.

Put the peas in a stewpan with the boiling water and onion and cook until tender (about half an hour). Pour off water, saving for use later. Mash peas fine, add water in which they were boiled, and rub through _purée_ sieve. Return to saucepan, add flour and butter, beaten together, and the salt and pepper. Gradually add milk, which must be boiling hot. Beat well and cook 10 minutes, stirring frequently. This recipe is useful when green peas are getting old and are not tender enough to be enjoyable if served in the usual way.

=13. White Haricot Soup.=

Stew 1/2-lb. of beans in 2-qts. of water, adding 5 chopped onions, some chopped celery and a carrot which have been fried in some butter until well cooked; stew until the beans are tender, and strain if clear soup is required, or pass through a sieve for thick soup; add some cream and milk, bring to the boil, flavour with salt, and serve.

=14. Marmite Vegetarian Soup.=

Take a dessertspoonful of Marmite, 1-pt. of water or vegetable stock, a tablespoonful of fine sago or tapioca, a slice or two of any vegetables, with a sprig of parsley and a little salt. Boil the vegetables for a few minutes in the water, skim well, add the sago or tapioca, and boil for an hour or over, then strain; stir the Marmite in and serve hot. A delicious and cheap soup. A gill of milk or cream boiled and added at the end--omit the same measure of water--is an improvement in some cases.

=15. Almond Soup.=

(A nice Summer Soup).

One pint of white stock, 1 pint milk, 1 small breakfastcup of ground almonds, 1-oz. butter, 3-ozs. minced onions, 1-oz. flour. Fry the onion in the butter in a stewpan till a pale yellow colour, stir in the flour, and when well blended, moisten with some of the stock, adding the almonds, broth and milk by degrees till all are exhausted, bring to the boil, skim, and simmer _gently_ for half an hour, pass through a hair sieve. Serve with nicely cooked green peas.

=16. Celery Soup.=