Part 10

────────────────┬─────────────┬──────────────┬─────────┬────────── │ │ │ │ Total FOODS │ Nitrogenous │ Carbonaceous │ Mineral │ Nutritive │ │ │ │ Value ────────────────┼─────────────┼──────────────┼─────────┼────────── GRAINS │ │ │ │ Wheat │ 10.8 │ 72.5 │ 1.7 │ 85.0 Barley │ 6.3 │ 76.7 │ 2.0 │ 85.0 Oats │ 12.6 │ 69.4 │ 3.0 │ 85.0 Rye │ 8.0 │ 75.2 │ 1.8 │ 85.0 Corn │ 11.1 │ 73.2 │ 1.7 │ 86.0 Rice │ 6.3 │ 80.2 │ 0.5 │ 87.0 │ │ │ │ FRUITS │ │ │ │ Banana │ 4.8 │ 20.2 │ 0.8 │ 25.8 Date │ 9.0 │ 58.0 │ ... │ 67.0 Grape │ 0.8 │ 14.3 │ 0.3 │ 15.4 Apple │ 0.2 │ 10.3 │ 0.4 │ 10.9 Pear │ 0.2 │ 10.2 │ 0.3 │ 10.7 Peach │ 0.4 │ 7.8 │ 0.4 │ 8.6 Plum │ 0.2 │ 9.3 │ 0.6 │ 10.1 Cherry │ 0.9 │ 15.3 │ 0.6 │ 16.8 Blackberry │ 0.5 │ 5.8 │ 0.4 │ 6.7 Gooseberry │ 0.4 │ 8.9 │ 0.3 │ 9.6 Raspberry │ 0.5 │ 6.4 │ 0.5 │ 7.4 Currant │ 0.4 │ 5.0 │ 0.5 │ 5.9 Apricot │ 0.5 │ 12.2 │ 0.8 │ 13.5 │ │ │ │ VEGETABLES │ │ │ │ Arrowroot │ ... │ 82.0 │ ... │ 82.0 Potato │ 2.1 │ 22.2 │ 0.7 │ 25.0 Sweet Potato │ 1.5 │ 27.5 │ 2.6 │ 31.6 Carrot │ 1.3 │ 14.7 │ 1.0 │ 17.0 Beet │ 1.5 │ 11.3 │ 3.7 │ 16.5 Parsnip │ 1.1 │ 15.9 │ 1.0 │ 18.0 Cabbage │ 0.9 │ 4.1 │ 0.6 │ 5.6 Turnip │ 1.2 │ 7.2 │ 0.6 │ 9.0 │ │ │ │ LEGUMES │ │ │ │ Peas │ 23.8 │ 60.8 │ 2.1 │ 86.7 Beans │ 30.8 │ 50.2 │ 3.5 │ 84.5 Lentils │ 25.2 │ 58.6 │ 2.3 │ 86.1 │ │ │ │ NUTS │ │ │ │ Peanut │ 28.3 │ 48.0 │ 3.3 │ 79.6 Almond │ 23.5 │ 60.8 │ 3.0 │ 87.3 Cocoanut │ 5.6 │ 43.9 │ 1.0 │ 50.5 Walnut │ 15.8 │ 60.4 │ 2.0 │ 88.2 Hazelnut │ 17.4 │ 60.8 │ 2.5 │ 89.7 │ │ │ │ SWEETS │ │ │ │ Sugar │ ... │ 95.0 │ ... │ 95.0 Molasses │ ... │ 77.0 │ ... │ 77.0 │ │ │ │ MILK │ │ │ │ New Milk │ 4.1 │ 9.1 │ 0.8 │ 14.0 Cream │ 2.7 │ 29.5 │ 1.8 │ 34.0 Skimmed Milk │ 4.0 │ 7.2 │ 0.8 │ 12.0 │ │ │ │ MEATS │ │ │ │ Lean Mutton │ 18.3 │ 4.9 │ 4.8 │ 28.0 Lean Beef │ 19.3 │ 3.6 │ 5.1 │ 28.0 Veal │ 16.5 │ 15.8 │ 4.7 │ 37.0 Pork │ 9.8 │ 48.9 │ 2.3 │ 61.0 Poultry │ 21.0 │ 3.8 │ 1.2 │ 26.0 White Fish │ 18.1 │ 2.9 │ 1.0 │ 22.0 Salmon │ 16.1 │ 5.5 │ 1.4 │ 23.0 Egg │ 14.0 │ 10.5 │ 1.5 │ 26.0 ────────────────┴─────────────┴──────────────┴─────────┴──────────

NOTE.—From the above it will be seen that grains, legumes, nuts, and sweets, as well as some fruits and vegetables, contain more nourishment than do meats.

HOW TO BECOME A VEGETARIAN

The fact that many people abstain from flesh food altogether, and maintain their full vigor, is good proof that the eating of flesh-meat is not essential to either life or health. But those accustomed all their life to the use of meat may need to use a little caution in making a change to a vegetarian diet. A good way to begin might be to limit one’s self at first to the use of meat once or twice a week, discarding it as better foods are substituted. The British Vegetarian Society, in “How to Begin,” gives the following suggestions for those desiring to make this change:—

1. _Steadily persevere._

2. _Use Variety._—Nature affords the most bountiful abundance. Have something new on your table frequently, especially fruits.

3. _Choose foods which compel mastication._

4. _Drink Little._—If fruits be used plentifully—condiments, hot foods, and stimulants avoided, and frequently bathing practised—little drink will be required.

5. _Prefer natural to manufactured foods._

6. _Avoid Excess._—Most people eat too much; a smaller quantity of food, well masticated, will nourish and sustain the system best.

7. _Eat Seldom._—Not more than thrice daily. “Little and often” is an unwise maxim for any healthy person. And if you wish sound sleep, and an appetite for breakfast, avoid suppers.

8. _Let your food be attractively prepared._

9. _See That Your Life be Right in Other Respects._—Eat food which is pure of its kind, agreeably prepared, at right times, and in right quantities; breathe pure air by night and by day; take physical exercise (if possible in the open air) daily; and practise strict cleanliness.

10. _Get Mind and Body in Harmony._—Remember that man’s physical condition, and the state of his spiritual and mental faculties are closely and mutually inter-dependent. It is, therefore, a primary essential to keep these also in health; and to see that they be usefully, tranquilly, and constantly occupied and cultivated.

VEGETARIANISM IN LONDON

Vegetarianism has worked an improvement, and its many restaurants in London show how the taste for this diet has been on the increase of late. One very great and undeniable advantage in the teaching of this school is the showing us how many foods we possess, and how few, comparatively speaking, we have used. Also, it proves to us how much cheaper we could live by utilizing all the foods at our command except meat, and abstaining from it.—_Mrs. Beeton._

RULES FOR DYSPEPTICS

DYSPEPSIA, or indigestion, is coming to be so general as to demand serious attention. The following rules will be found valuable to those suffering with this complaint:—

1. Eat slowly, chewing the food very thoroughly, even more so, if possible, than is required in health. The more time the food spends in the mouth, the less it will need to spend in the stomach.

2. Avoid drinking at meals; at most, take a few sips of warm drink at the close of the meal, if the food is very dry.

3. In general, dyspeptic stomachs manage dry food better than that containing much fluid.

4. Eat neither very hot nor very cold food. The best temperature is about that of the body. Avoid exposure to cold after eating.

5. Be careful to avoid excess in eating. Eat no more than the wants of the system require. Sometimes less than is really needed must be taken when the digestion is very weak. Strength depends not on what is eaten, but on what is digested.

6. Never take violent exercise, either mental or physical, just before or just after a meal. Do not go to sleep immediately after eating.

7. Do not eat more than three times a day, and make the last meal very light. For many dyspeptics two meals are better than more.

8. Avoid eating two meals too close together, as this is one of the most prolific causes of indigestion.

9. Observe regularity in eating; do not eat between meals.

10. Never eat when very tired, whether exhausted from mental or physical labor. Rest first.

11. Never eat when the mind is worried, or the temper is ruffled, if possible to avoid doing so.

12. Eat only food that is easy of digestion, avoiding complicated and indigestible dishes, and taking from but one to three kinds at a meal.

13. Omit a meal occasionally, or fast a day. This will give the stomach time to rest and recuperate, and will be found beneficial.

14. If the stomach or bowels feel weak or tender, apply hot fomentations over them.

15. Most persons will be benefited by the use of oatmeal, Graham flour, cracked wheat, whole wheat flour, and other whole-grain preparations, though many will find it necessary to avoid vegetables, especially when fruits are taken.

THE PULSE IN HEALTH

PER MIN. │ PER MIN. At birth 150-130 │ Three years 100-90 One month 140-120 │ Seven years 80 Six months 130 │ Fourteen years 85-80 One year 120-108 │ Adult age 75-70 Two years 110-100 │ Old age 65-60

WEIGHTS AND MEASURES FOR THE KITCHEN

3 teaspoonfuls 1 tablespoonful 16 tablespoonfuls 1 cupful 2 cupfuls about 1 pint 4 cupfuls ” 1 quart 2 cupfuls of granulated sugar ” 1 pound 3 cupfuls brown sugar ” 1 pound 2 cupfuls of butter ” 1 pound 2 cupfuls of flour or oatmeal ” 1 pound 4 cupfuls of sifted flour ” 1 pound 1 pint of liquid ” 1 pound 10 eggs ” 1 pound 1 egg ” 2 ounces 1 heaping tablespoonful of sugar ” 1 ounce 2 rounding tablespoonfuls of flour ” 1 ounce 1 tablespoonful of butter ” 1 ounce 5 heaping tablespoonfuls of flour ” 1 cupful 7 heaping tablespoonfuls of sugar ” 1 cupful

HOUSEHOLD HINTS

Every housewife should take pride in keeping her home neat and tidy. “Order is heaven’s first law.”

Sinks and drains should be frequently cleaned and disinfected.

Dish-cloths should always be washed out after using; otherwise they are liable to become foul and full of germs.

After washing the dishes, pour over them scalding water, and wipe quickly with a clean dry cloth. This insures cleanliness, and gives a nice polish.

Scour steel knives after each meal.

Sweep out the corners, and under the tables and chairs as well as the middle of the room. “Dirt may be hated, but should never be hidden.”

Pare vegetables and fruits thin; study how to use left-over foods; save the bread crumbs for puddings and scalloped vegetables. “Gather up the fragments that remain, that nothing be lost.”

INDEX TO DEPARTMENTS

PAGE

IMPORTANCE OF GOOD COOKING 4

SOUPS 7

CEREALS 13

TOASTS 18

BREADS 21

FRUITS 35

VEGETABLES 47

SALADS AND SALAD DRESSINGS 58

SUBSTITUTES FOR MEATS 60

EGGS 66

OMELETS 68

PUDDINGS 69

CUSTARDS AND CREAMS 75

SAUCES 77

PIES 80

CAKES 86

WHOLESOME DRINKS 91

SPECIALLY PREPARED HEALTH FOODS 94

SIMPLE DISHES FOR THE SICK 98

FOOD FOR INFANTS 101

MISCELLANEOUS 102

A WEEK’S MENU 105

SABBATH DINNERS 106

FOOD COMBINATIONS 107

TIME REQUIRED TO DIGEST VARIOUS FOODS 107

NUTRITIVE VALUE OF FOODS 108

HOW TO BECOME A VEGETARIAN 109

RULES FOR DYSPEPTICS 110

THE PULSE IN HEALTH 111

WEIGHTS AND MEASURES FOR THE KITCHEN 111

HOUSEHOLD HINTS 111

* * * * * *

Transcriber’s note:

Obvious typographical errors have been silently corrected.

All chapter headings are heavily illustrated, so they have been replaced with plain, centred, text.

The ‘INDEX TO DEPARTMENTS’, effectively a table of contents, is the last section of the book. It has been copied to the beginning for the convenience of readers.