UC-NRLF SB 2fi SCIENTIFIC FEEDING J^J^ s&&?^> jf-. ~TJt?' &* BERKELEY OFFICE 2428 BANKROFT WAY HOURS BY APPOINTMENT PHONE MORNINGS 'ELMHURST 82O' DR. DORA C. C. L. ROPER OSTEOPATH AND DIETETIC EXPERT CHRONIC DISEASES A SPECIALTY ACCOMMODATIONS FOR PATIENTS TERMS $12. 5O TO *25 I ADDRESS DIETETIC INSTRUCTIONS BY MAIL R.F.D. NO. 1, BOX 188, OAKLAND SCIENTIFIC FEEDING MRS. DORA C. C. L. ROPER D.O. 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 jfian is composed of foljat Ije Jjas assimilated from ijis spiritual mental auto pljgsical footi 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 Pudd'ngs .............................................. 84 Chapter VII. Sauces and Sa'ad Dressings - ............ 98 Chapter VIII. Salads - --104 Chapter IX. Gelatines and Toasts ............................................................ in Chapter X. Fruits, Puddings and Gruels .................................................. 119 Chapter XI. Fluids ........................................................................................ I2<) 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 Chapter IV. Light Lunches for School Children. Nut Foods and Sandwiches 168 Chapter V. Table of Food Combinations. 143 Menus for Break- fast. 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 In- valids. 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 - - 25 1 Table Giving average composition of common American food products 262 INTRODUCTION HIS 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 prac- cal work as nurse and physician in private and in institutions, beginning in Germany, I am able to-day to present this val- uable work, and hope that it may be placed in the hands of every home-maker in the country. It is designed for the pur- pose 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 labora- tory 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 ar'lments. 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 cl : sease. It has been my object to present a practical and sane method of living, free from fads and the teachings of one-sided extrem- ists. 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 8 INTRODUCTION 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 cf 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 potas- sium. 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 r'ght quantity, quality and combination. It is further neces- sary 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, san- guification, circulation, oxidation, assimilation, excretion and Glorification 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 com- pleted. 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 io PREFACE 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 ior 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 combina- tion 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 ma- tured. 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, tuberculos : s, 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. R ; ght 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, com- PREFACE n bination, 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 refer- ence 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 con- tact 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 tem- perament. 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 devel- oped 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 12 PREFACE 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 pre- sent a certificate of health and maturity, and a diploma of qualification when applying for a marriage license, much un- necessary misery, disease, and many untimely deaths could be avoided. The feeding as well as the mental, moral and physical train- iny 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 asy- lums. 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 sea- soned 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 elim- inating organs will soon be overworked and all kinds of dis- eases 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 sys- tem, 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 dif- fers 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 14 FOOD tissue builders ; they also furnish energy and heat, in combina- tion 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 otner grains, and if no other protein foods are on hand, these can maintain health for a long time without harm. (For com- binations, 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 propor- tions 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 import- ance of the mineral elements in our foods has been little under- stood, so far. Of late, health reformers are beginning to real- ize that many serious diseases, such as tuberculosis, insanity FOOD 15 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, crack- ers, biscuits and soft putrefying puddings and desserts, pre- pared 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 addi- tional 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 combina- tions 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 i? 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 i/iooo of a large calorie. 16 FOOD. The physiological fuel and energy value of the different foods is as follows : I gram of Protein yields 4 Calories i gram of Fat yields 9 Calories i 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 de- termine 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 propor- tions 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 manu- factured. 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. 18 STUDY OF FOODS. 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 con- sumed 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 \\ eather. 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. STUDY OF FOODS. 19 CABBAGE. Cabbage is rich in minerals. It can be made very indigesti- ble by careless preparation. Raw cabbage is easily digested if chopped very fine and mixed with grated potato and mayon- naise 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 cellu- lose. 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 Liid 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 tem- perament. 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, 20 STUDY OF 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 prepara- tions, 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 toma- toes. 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 accord- ing to needs of the individual. Tomatoes combine well with fatty foods, eggs, cheese, meats and fish. STUDY OF FOODS. 21 LETTUCE. This is the most desirable greens on our tables and combines well with almost any kind of food. Being rich in minerals and a!kaloidal extracts, it tends to render the digestive fluids alka- line 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 constitu- tion, 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 cucum- ber 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 com- bined with non-protein elements than flesh foods are. They are rich in fat and minerals, and form an ideal diet in combina- tion with raw fruits and greens. They are not sufficiently ap- preciated as a food, and receive much unjust criticism as to their digestibility. All nuts are wholesome. The right com- bination 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 re- quirements of certain foods. ALMONDS AND BRAZIL NUTS. These nuts feed the higher nerve centers and generate a high quality of intelligence. 22 STUDY OF FOODS. 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. Chest- nuts 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 ele- ments. Baked and boiled chestnuts are generally more agree- able than raw ones. Pine nuts are rich in both protein and fat. COCOANUTS. They are rich in. starch and fat and resemble the cereals closel y- 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 in- dulged 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 dilut- ing 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. STUDY OF FOODS. 23 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 neces- sary. 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 morn- ing or noon meal, as at this time they are too stimulating. Hot house fruits out of season are health destroying. Cer- tain 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 Irlle better than beer, wine and whiskey. If such fruits are eaten with yeast bread, potatoes and a variety of other food- stuffs, 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 mal- nutrition 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 24 STUDY OF FOODS. 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 dan- ger 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-feed- ing. 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 lattter class mostly, that we have our health reform- ers, 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 STUDY OF FOODS. 25 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 vege- tables 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 cook- ing process are less suited to combine with raw fruits, especial- ly 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 fiuit 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 combin- ing raw blackberries \vith other foods. They are rich in pro- tein 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 26 STUDY OF FOODS. are in season for a long time they should not be eaten to ex- cess, never more than once per day. From three to eight ounces, according to age, is sufficient for one meal. If perfect- ly 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 util- ized 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 ni^ht. PEACHES, PEARS AND APRICOTS. They are all three rich fn sugar and cellulose, and can form a substitute for part of the cereal foods during hot summer days. (See recipes for Salads.) STUDY OF FOODS. 27 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, pro- vided they are not spoiled with too much sugar. Some apples are fibrous and muscle-feeding; others are richer in phosphates ai.d 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, espe- cially during the rainy season. The outer skin is rich in vola- 28 STUDY OF FOODS. tile 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 digesti- bility 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 expecto- 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 com- bination 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, un- suitable to the individual requirements. If the glycogen-mak- ing 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 sub- stantial pudding. If served with sponge cake at the end of a meal, the digestive juice becomes acid, and produces fermenta- tion 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 pre- serving qualities and if picked on a dry, sunny day and placed carefully in straw in a dry, cold place, will keep until Christ- mas. 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. STUDY OF FOODS. 29 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 puri- fying to the blood and very valuable as a food in malarial dis- tricts. Cranberries combine well with oatmeal, cornmeal, pork, chicken, turkey and veal. Use no more sugar for the prepara- tion 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 king- dom, 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 30 STUDY OF FOODS. ordinary rolled, whole, or steel cut cereals ; they have lost val- uable 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 ce- reals 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 be- cause 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 STUDY OF FOODS. 31 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. 32 STUDY OF FOODS. 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 com- mon. 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 com- bines 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. 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. ]* human beings and animals are fed by force, they are not STUDY OF FOODS. 33 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, substan- tial 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 con- ditions. 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 34 STUDY OF FOODS. 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, espe- cially in fevers. The greatest care should be exercised in get- ting 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 grad- ually 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 STUDY OF FOODS. 35 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 w ho 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 sauce-pan, 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 preferrable 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. 36 STUDY OF FOODS. 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 it, boiled milk can become more dangerous as a food than raw milk which has stood for the same length of time; there- fore 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 con- sider food fit for use as long as it has not soured, notwithstand- ing 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 whole- some 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 combina- tion 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 STUDY OF FOODS. 37 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. Leci- thin is -found in yolks of eggs and in. some nuts ; it is a highly complex compound, and a food for the brain and nerve sub- stance. 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 re- quirements, and a little self study will soon convince each what forms of fat are best suited to his needs. As a rule, peo- ple 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 secre- tion of the bile and pancreatic juice, and in combination with the intestinal juices form soluble soaps. In acute d:'seases fats should be taken only in the form of butter, milk, or cream, in limited quantities. Fatty foods are beneficial for children suf- fering with scrofula or rickets, and in all chronic, wasting dis- eases. 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 com- bined 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, com- 38 STUDY OF FOODS. bine well with sweet foods, while oils, yolks of eggs, meat fats, and solid fats, combine well with foods which are rich in min- erals 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 arid 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 plenti- fully 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 pro'duce 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, min- erals 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 STUDY .OF FOODS. 39 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 bev- erages 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 ma- turity, we reap what has been sown for us, or what we have sown for ourselves. SPICES. Spices are a species of aromatr'c 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, cinna- mon, cloves and a number of others. They are used for per- fumes, 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 stim- ulants, as tomatoes, apples, lemons and greens. Few people 40 STUDY OF FOODS. 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 cook- ing need an additional amount of salt. It should be added be- fore 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 pre- pared 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 intes- tine and destroy the digestive processes or produce decomposi- STUDY OF FOODS. 41 tion, 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 de- veloped 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 prop- erly 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, 42 STUDY OF FOODS. 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, val- t'able 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 per- sistent 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 J/ pint. 1 tablespoon =3 teaspoons 2 tablespoons ==i ounce 8 tablespoons =4 ounces or^cup 1 6 tablespoons - .=8 ounces or I cup All ingredients measured by the cup, tablespoon or tea- spoon are measured level, i 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 under- ground, 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 ele- ments. Asparagus, tomatoes, string beans and leaf greens are 44 VEGETABLES. also suitable at this time of the day, provided some nutritious food of the proteid class is served with them. For further com- binations, 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 venti- lated), will love less of their natural qualities, and the inju- rious 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 refine- ment where degeneration begins. We cannot refine natural food without paying the penalty for it, which means the pro- ducing 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 vege- tables 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 VEGETABLES. 45 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 earthen- ware 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 t;se it in place of beverages. Pea, bean and asparagus water may be made very palatable if cream is added. See prepara- tion of legume teas under "Fluids." In. preparing vegetables for the sick, the finest of all dress- ings 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 diges- tive 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 o-f 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 46 VEGETABLES. served with butter only. Butter sauces, cream sauces, yolks of eggs and lemon are the best additions to make them agree- able. Some people prefer vegetables cooked in oil. Those whose systems can digest a large amount of fat will find them agree- able. 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 mayon- naise 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 VEGETABLES. 47 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 quar- ters, 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. i. 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. i. 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. 4S VEGETABLES. 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 cauli- flower. Cook each vegetable separately with salt, in as little VEGETABLES. 49 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 tor 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 break- fast. 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 peo- ple 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 medici- nal food for constipation. Wash it thoroughly. For a delicate stomach use the leaves only. Steep in as little water as possi- ble, chop very fine or rub through a colander; season with pepper, salt, lemon and butter, or prepare with a brown or 5 o VEGETABLES. 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 break- fast 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 vine- gar 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. VEGETABLES. 51 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 dump- lings 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 rilling. 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 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 52 VEGETABLES. 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. i. 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 sum- mer 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 spoon- fuls 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. VEGETABLES. 53 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 pos- sible. 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. i. 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. 54 VEGETABLES. 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. Gar- nish with lettuce and serve with bread and butter, or as an en- tree. 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. Re- move the apples before serving. The latter may be eaten for breakfast or supper. If the onions disagree, remove them be- fore 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. VEGETABLES. 55 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 butter- milk. 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. 56 VEGETABLES. 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 butter-milk, 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 pud- ding 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 li'ilk 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 pur- poses. 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 neat 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, v/hich 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 58 LEGUMES AND MEATS. 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 neces- sary for most people. LIMA BEANS. No. i. Soak some lima beans in soft water. Cook in a small amount of water with a little salt. When tender, dissolve some corn- starch with cold water and add to the beans ; boil for 10 min- v.tes, 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 oi an egg, a little lemon, and parsley. PEA PUREE. Soak % CU P f dried green peas in soft water. Boil with I quart of water and I onion for about an hour. Bake in a bean- pot for i]/ 2 hours or longer; add more water if necessary. Keep the peas covered. When done run through a colander and add I teaspoonful of butter. This makes about ^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 mut- ton bone may be boiled with it. The puree must not be greasy. MEATS. 59 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 dump- lings, lettuce and stewed prunes. VEAL CUTLETS. Sprinkle some lemon juice over the chops, then beat up sev- eral yolks of eggs,, turn the chops in them, dip in rye nuts and fry in hot fat for ten minutes. Serve with lettuce and toma- toes, or with boiled potatoes, lettuce, stewed prunes or apple qn 11 pp CHICKEN IN GELATINE. Put a small veal bone to boil with the chicken. When ten- der, 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 y 2 cup of vinegar to I 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 vine- gar, 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. 60 MEATS. 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 cukes 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 but- ter, 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 lor at least an hour. Change the water several times, then dry the liver MEATS. 61 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. TON GUE 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 SALISBURY STEAK. Secure some fresh, thick, sliced, round steak. Scrape, or grind in a meat-cutting machine, and mould into flat, round Cokes. Have an iron spider very hot and oiled to prevent stick- ing. 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 62 MEATS. 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. MEATS. 63 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 pre- pare it for another meal. LIGHT BREAD DRESSING FOR TURKEY OR CHICKEN. Remove the crust from a small loaf of graham bread. Crum- ble up the soft part and mix with chopped parsley, onion, gar- lic, thyme, marjoram, sage, salt, one well beaten egg and one- half cup of finely chopped fat of the bird, or suet. This is suffi- cient 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 ex- clude the air. FISH, CHEESE AND EGGS. 65 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 po- tato, 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 Dan. 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 sand- wiches. 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. 66 EGGS. 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 be- fore 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 1^2 cup of black, white red or mixed beans and soak in i 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 J/ 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 ; 68 SOUPS. then strain. Let stand a little while, remove the fat and mix it with 2 or 3 tablespoonsf'ul 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 *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 i quart of hot water or veal stock with i quart of strained hot tomato juice. Dissolve 2 to 3 tablespoons of corn- starch in cold water and stir into the boiling fruit juice. Boil ip 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 SOUPS. 69 spoon and boil in the fruit soup until they rise to the top. Use recipe for flour dumplings No. i. Cherry soup from fresh cher- ries may be prepared with dumplings instead of thickening. BLACKBERRY SOUP. Prepare the same as the foregoing or see recipe for black- berry gruel. cHERRy 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. Fin- ish as the foregoing. This is excellent for convalescents dur- ing 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. i. 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. 70 SOUPS. 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 addi- tion 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, cauli- flower, 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 SOUPS. 71 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. i. 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 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 72 SOUPS. 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 nutri- 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 thicken- ing 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. i. 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 ^ 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 min- utes. 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 may be prepared with rice, buckwheat, barley, tapioca, oats, wheat, flour, corn, macaroni or rye. Oats and SOUPS. 73 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 pep- per, 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. Sw r eet dried fruits can be added. BUTTERMILK SOUP WITH RICE. Cook some rice wath 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 sum- mer. 74 SOUPS. ASPARAGUS SOUP. No. i. 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. I ; 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 aspara- gus soup gradually. Flavor with lemon and serve. BARLEY SOUP. No. i. Soak a cup of pearl barley. Boil with two quarts of water, some celery, onions, and finely cut carrots ; cook for *wo 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 strain- ing. 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 ind 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, i: : 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. SOUPS. 75 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. i. 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 de- 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. i. 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 grad- ually. 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 tea- spoon 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, apri- cots, or apple sauce, are all good additions. The yolk of ar 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 CEREALS. 77 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 W HOLE WHEAT. Soak one-half cup of whole wheat in three-quarters or one cup of warm water over night. Keep the water warm, if pos- sible. 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 FLO UR. No. i. Mix a cup of rice flour with cold water, then add three or four cups of boiling water while stirring. Boil 15 to 20 min- utes. 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. 78 CEREALS. 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 let- tuce 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 Liinutes. 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 ruts, or some celery, may be eaten at the end of the meal. CEREALS. 79 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 cnpsful 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 \vith 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. 8 CEREALS. 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 suffi- cient 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 boil- ing 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 DUMPLINGS. 81 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. i. 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, an-d 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. i. 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 tablespoons- ful of butter, or melt some soup fat, mix with the bread and stir 82 DUMPLINGS. 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 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 sauer- kraut FLOUR DUMPLINGS. No. i. 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 DUMPLINGS. 83 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 de- grees 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 w 7 arm 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. BREAD AND CAKES. 85 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 86 BREAD AND CAKES. 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 teaspoon- ful 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 let- tuce, 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 BREAD AND CAKES. 87 about one and one-half cups of rich milk to about three cups of flour. Serve with tomato or peas puree and lettuce for break- fast 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, add- ing 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 pow- der, 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. 88 BREAD AND CAKES. 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 mo- lasses 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. i. 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 BREAD AND CAKES. 89 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. Re- move 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. i. 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, water- cress, 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 BREAD AND CAKES. , soaked fruits as currants, finely cut apricots, or prunes, or serve with a fruit sauce prepared from blackberries, huckle- berries 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. BREAD AND CAKES. 91 Stir it over the fire until the flour does not stick to the sauce- pan. 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. i. 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 table- spoonsful 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 Hkfe griddle cakes, until brown. Serve with apple sauce, or lettuce and French dressing 1 . 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 92 CAKES. 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 sec- tions 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 a? 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 morn- ing 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 teaspoon-ful 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. CAKES AND PUDDINGS. 93 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, cur- rants, 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 de- sired. Bake this pudding for about sixty or seventy minutes, or boil two hours. Serve with stewed prunes or apple sauce. 94 PUDDINGS. 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 boil- ing milk and add two tablespoonsful of butter. When it is thick, remove from the fire and cool. Cream half a cup of but- ter 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. PUDDINGS. 95 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 tablespoonf'ul 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 be- ginning of the meal. Celery is an excellent addition to almost any food at the evening meal. VEGETABLE PUDDING. No. i. 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 n,ut 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. 96 PUDDINGS. 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 flavor- ing, 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, o-r 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. i 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 but- PUDDINGS. 97 ter or one-half cup of almond meal may be mixed with the batter, if desired. PLUM PUDDING. No. i. 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. I. 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 com- bination with whole wheat bread and greens. BUTTER SAUCE. No. i. 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 min- utes. Flavor with salt, onion, chopped parsley, celery, nutmeg, bay leaves, an.chovy-paste, lemon, chopped salted meat or what- ever 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 vt' water. Serve with meat, fish, or grains. SAUCES. 99 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 CREAM SAUCE. No. i. 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 min- utes, 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 min- utes. Serve with duck, game, fish or meat. TOO SAUCES. DRIED CURRANT SAUCE. Soak the currants in boiling water, and let stand thirty min- utes. Prepare a plain butter sauce from butter, flour, and hot water, and when done mix the currants with it. It can, be pre- pared 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 r .i 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 im- proved 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 teaspoons- ful 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 corn- starch or arrowroot. Strain or leave the cherries in it. I OF THE ^UNIVERSITY BT OF SAUCED;- 101 DRIED CHERRY 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 pud- dings. 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 de- sired. The proportion of oil and vinegar may be changed ac- cording 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. i. 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 102 SALAD DRESSINGS. 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 w^hile 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 w r ith 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. SALAD DRESSINGS. 103 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 vine- gar 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. i. Add the juice of one lemon, orange, or grapefruit, to one-half cup of maple or table syrup. Mix well and serve with pan- cakes. 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 ccme 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 vir.egar 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 may- onnaise 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. SALADS. 105 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 oi mustard. Chop fine each of the ingre- dients 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, SALADS. 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 her- ring 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 an-d French dressing. YELLOW DOCK SALAD OR SOUR GRASS. Wash and serve plain or mix with lemon and olive oil. HERRING SALAD. No. i. 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. Let- SALADS. 107 tuce 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. i. 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 grape- nuts 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. io8 SALADS. 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 corn- starch. Cool and pour over sliced bananas. Serve with raw celery. SALADS. 109 CRANBERRY AND PEAR SALAD. Combine like the foregoing or use baked pears. Raw cran- berries 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 mayon- naise 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 com- bination 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 dress- ing. 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 may- onnaise dressing. This is good for diabetic patients. no SALADS. CEREAL SALAD. No. i. 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 car- rots. 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 wtih 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 112 GELATINES. lablespoonful 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, rasp- berries 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 BLANC MANGE. Prepare some gelatine with milk, sugar and a little salt. Re- move 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 cheesecloth. 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 counter- act 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. GELATINES. 113 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 di- rected 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 w r ith 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. H4 GELATINES. OAT GELATINE. Wash and soak one cupful of steel cut oats in two quarts of \vater. 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 sev- eral 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 al- most 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 thorough- ly 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 tablespoons- ful of coarsely ground coffee. Steep (not boil) for five min- utes, then strain. Soak some gelatine according to directions GELATINES. 115 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 an,d 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 choco- late in water instead of milk, and serve with whipped or ster- ilized 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- \vater and add to the gelatine. Bring to a boil, add sugar, and fiavor 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 prepara- ii6 TOASTS. tions. 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 excel- lent 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. TOASTS. 117 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. i. 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 an-d 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. i. 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 u8 TOASTS. 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 beach-nut bacon may be added. If the flavor of onion is desired, remove the onion before serving. This is good for constipation. EGG TOAST. No. i. 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. i. 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. i. 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 let- tuce or with chopped apples. 120 FRUITS. GROUND DATES. Remove the stones and prepare as above. Mix with rye- nuts 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. i. 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. FRUITS. 121 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 COMPOT. 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 neces- sary 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 corn- starch. Let boil 10 to 15 minutes. Serve hot or cold with 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. 122 PUDDINGS. 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. Pre- pare 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 remain- der 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 v/ith cold water and stir into the fruit juice. Let boil 10 min- utes 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 thick- APPLE PUDDING. Save all the peeling from several days; add a few whole apples. Cook with water, strain and prepare like rhubarb pud- ding. PUDDINGS AND GRUELS. 123 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 124 PUDDINGS AND GRUELS. 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. i. Mix two to three tablespoonsful of rice flour with a little cold v.ater, 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 ? 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 table- spoons 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 table- spoonful 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 better instead of milk and served Avith sterilized cream. PUDDINGS AND GRUELS. 125 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. i. 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. i. (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 126 GRUELS. bread gruel number one. Add dried soaked sweet fruit, if de- sired. 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 de- sired. 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 min- utes, 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, GRUELS. 127 and a tablespoon of milk sugar. Let boil half an hour. Re- move 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. i. Mix two tablespoonsful of mixed flour with a little cold water, add two to three cups of boiling water, salt and a table- spoonful 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 wetter alone. Flavor and serve. ARROWROOT GRUEL. Prepare the same as mixed flour gruel. Add hot cream. NUT GRUEL. No. i. Mix two tablespoonsful of mixed flour with alittle cold v ater, add two to three cups of boiling water, salt, and a tea- spoonful 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 128 GRUELS. 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 snlt, a tablespoonful of milk sugar, or a teaspoonful of cane sujrcr, 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 table- spoonful of rice flour dissolved with coM 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. i. 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. Dis- solve 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 pepton.ized milk can be found in the directions given with digestive fer- ments, 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 rais- ing 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 prepara- tion of gruels. 130 FLUIDS. 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 rye- nuts 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. i. 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 w,arm 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. FLUIDS. 131 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 ndded 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 be- fore 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. 132 FLUIDS. 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 vege- tables should not be used at one time. MALTED MILK. No. i. Put two teaspoonsf'ul 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. i. Soak one of Hansen's rennet tablets in a livtle cold water. Heat one quart of skim milk or fresh milk until it is luke-warm. 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. FLUIDS. 133 WHEY No. 2. Heat some fresh milk until it is blood-warm. Add Fair- child'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 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 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. i. 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. i 3 4 FLUIDS. 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 table- spoonsful of sugar. Simmer slowly for fifteen minutes, add a pint of Munchener's Spatenbraii, 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 zwie- FLUIDS. 135 back 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 teaspoons- fnl 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. i. 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 min- utes. Add more cream, if desired. 136 FLUIDS. COCOA SHELLS. Boil cocoa shells for twenty minutes, then strain. L^se 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 \vomen 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 138 FOOD REQUIREMENTS. 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, pro- vided the food is properly masticated, digested and assimilated, and not forced down by artificial stimulants and poisonous bev- erages. The amount of carbohydrates and fat required differs greatly with different temperaments and individual peculiari- ties, and must be determined by the individual himself. Those who can use a considerable amount of cereals and fruits re- quire 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. FOOD REQUIREMENTS. 139 Sample of Daily Food Requirements (roughly described) : TABLE i. Grams contain Protein Fats and Carbohydrates Milk =50 2 4 %/ Rice, barley, noodles or corn 100 12 40 Lean meat 250 54 32 Greens 1 25 3 6 Bread 200 14 56 Butter 50 34 Oil, Y-2 cup (or fat meat) _ 150 102 Fruit 300 1 8 Esfsrs 100 12 16 oo' J 97 308 TABLE 2. Milk co 2 A j^ Rice or any other cereal 100 12 40 Greens 125 3 6 Potatoes or carrots 100 2 n Cheese (or nuts or legumes) 100 25 36 Oil, Y* cup (or fat meat) -..150 102 Fruit 300 18 Bread .. ?oo 21 84 "O Butter . co id. " J^ OT" 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 ... 5 ^ 100 Soda crackers ~ 4 i oo 880 DINNER. Tomato and lettuce salad with mayonnaise dressing.. Baked beans with lemon and fat meat. Carrots. Tomatoes 2 raw 100 Lettuce % head 10 Oil 4 tablesps 400 Eesf . -i whole . 60 o o Beans _ _ ^ cup (raw) 300 Fat meat y lt> 650 Carrots ..i lartre ^o o *J Lemon Tuice oi. T A 8 1 j / * 1578 SUPPER. Tomato cream soup with toast and raw celery. Butter ;..,,... i tablesp 105 Strained tomato juice i cup 100 Cream ^ cup 230 Toast _ 2 small slices 75 Celery * 3 stalks (raw) 25 535 SAMPLE MENUS. 141 II. BREAKFAST. (Summer.) Strawberries, two boiled eggs with shredded wheat or toast, or raw wheat flakes. Strawberries I cup 60 Ee^q 2 1 20 o& Shredded wheat 2 200 Butter i tablesp 105 485 DINNER. Apple and celery salad with French or mayonnaise dressing. Boiled codfish with white sauce. Bread and butter. Black un- sweetened coffee. Apple i large 100 Celery _ ,. 2 stalks 1 6 Oil _ ~ 4 tablesps 400 Egfer ... .. .1 60 o o Lemon _ 1/2 8 Fish 1/7 Ib. I7O " / O O B utter 4 2 tablesps. 200 Flour i tablesp 30 Black Bread 2 large slices 200 1144 SUPPER. Muskmelon with lemon. Creamed chipped beef on toast. Melon _ y 2 _ 60 Lemon . . Tuice of V* A. J * /*+ Chipped beef 3 slices 50 Cream y 2 cup 230 Toast i large 100 444 142 SAMPLE MENUS. III. BREAKFAST. (Summer.) Banana, apple and lettuce salad with French or mayonnaise dressing. Stale black bread. Apple ________________________________________________________________________ i large ....................................... 100 Lettuce _____ VA. head .. 10 / T" Banana ________________________________________________________________________ i ................................. . ___________________ 100 Oil __________________________________________________________________________________ 2 tablesps ............................... 200 Lemon _______________________________________________ .......................... Juice of J4 ........................... 4 Black Bread _____________________________________________________________ i slice ....................................... 100 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 SAMPLE MENUS. 143 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 L i tablesp 105 Carrots 2 large I oo 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 Buttter .. ^ tablesos '"" O Cheese *A Ib <- * Apples . _.2 laree 100 r r "to 1065 SUPPER. Green, pea soup with fried bread and stewed prunes. Peas (measured before soaking) */ 2 cup 80 Onion I 6 Bread 2 small slices ... 75 Fat for cooking and frying 4 tablesps . 400 Flour for cooking and frying. 2 tablesps 60 Prunes 6 . 126 741 144 SAMPLE MENUS. V. BREAKFAST. (Summer or Winter.) Banana salad with lettuce and French dressing, grapenuts or ryenuts. Banana 2 medium 200 Lettuce 14 head 10 Olive Oil 2 tablesps 200 Lemon Juice of y 2 - '8 Grapenuts i tablesp 30 448 1 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 i teasp 105 B eef steak y Ib 1 60 Sprouts 24 CU P 3 Butter Sauce y?, cup 135 Toast ...i large slice 100 o Butter . .1 teaso. ^ \j O i 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 ..i large i oo Cream % cup 1 1 5 Puffed wheat 24 CU P 75 Butter i tablesp 105 2 ... .. 1 20 515 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 combina- tion 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 develop- ment 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 srmple 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 mayon- naise dressing, bacon and crusts. Portion of food containing calories AoDle i medium 72 / Lettuce V head ^ / O *J Onion /4 piece - Oil 4. tablesos. 100 V^A* .....................*.. ....^. *-t s Lemon or vinegar ; About 2 teasps 4 Yolk of esrcr i ~ - 4^ 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 . i cup 100 Rice (measured before soaking) 2 tablesps 100 Yolk of Egg Lamb chop . Sprouts ... Butter sauce Triscuit . Butter ... small loo cup 20 teasp 35 573 SUPPER. One large glass of buttermilk, kumyss, peptonized hot milk or Dr. MetchinikofFs sour milk, with one slice of graham toast. Milk 12 ounces 247 Graham toast .1 large slice 100 347 MENUS FOR THE AGED. 147 II. BREAKFAST. Raw cranberries and celery with olice oil, one slice of gra- ham or whole wheat toast with butter and unsweetened black malt coffee. Cranberries ~ Y^ cup 10 Olive oil 2 tablesps 100 Toast i large slice ... 100 Butter i 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 y 2 cup 50 Puffed AVheat i cup 100 Milk 8 ounces 165 315 148 SAMPLE MENUS. III. BREAKFAST. Raspberries or strawberries, plain shredded wheat with cream. Raspberries J^ cup _ 30 Sh redded wheat I i oo 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. tablesos. 4.00 *T" wi^^xw* p Yolk of eee" i 4.8 ' ** OO '" Lemon or vinegar About i tablesp 5 Raw onion (finely chopped) y 2 piece - .3 Crusts 3 75 681 SUPPER. Cook's flaked rice gruel with hot cream, cream toast or vege- table cream soup. Flaked rice i cup 100 Hot cream 2 ounces 115 Hot water i cup 215 SAMPLE MENUS. 149 IV. BREAKFAST. Cooked string beans with butter sauce and parsley, fried bacon and triscuit with butter. String beans (cut up) J^ cup 20 Butter sauce ....^ cup 135 Fried bacon ~.2 ounces 200 Triscuit I 35 Butter i teaso ^ IT \J\s 425 DINNER. Barley soup with crackers, pea puree on toast, stewed prunes with cream. Barley 3 tablesps 270 Butter i teaso ^ u Jr " \J *J Cracker . I 2^ J Pea puree 2 tablesps 100 Toast i large 100 Prunes ^ 100 .... ^ ., Cream 2 ounces 115 745 SUPPER. Bran tea with cream. A piece of cake or a slice of light egg toast. Bran ...*/ cup no Cream i ounce 58 Egg i 60 SoUDStOck . VA CUD 2< **"*"/ T- r --" O Butter for frying i tablesp 105 358 CHAPTER II. DIET DURING PREGNANCY. A healthy woman will be guided by intuition, as to the selec- tion of food suited to her condition. Unfortunately, only a few women are properly matured in these days of forced edu- cation and unnatural occupations for young girls during the age of puberty. The craving of pregnant women for pickles, spices and cer- tain fruits out of season indicates an anemic condition. The individual longs for an article, of which her mind is most con- scious, 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. DIET DURING PREGNANCY. 151 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 ele- ments 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 dur- ing 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. 152 DIET DURING PREGNANCY. 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. TO. 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 furni- ture 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 con- tain the same amount of cream for each feeding, or else diges- tive 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. 154 FOOD FOR INFANTS. If raw milk is used without being sterilized, the desired amount for each meal should be put into sterile bottles di- rectly 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 i.nlk 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 pro- cess. 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 homo- geneous 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." FOOD FOR INFANTS. 155 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 tempera- ture 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 diarrhoea. 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 cinna- mon. 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. ist 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. 156 FOOD FOR INFANTS. DIRECTION FOR PREPARATION. Put the desired amount into a saucepan and scald, as di- rected under "Scalding Milk," or put into bottles and pasteur- ize 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 prepara- tion, 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 sauce- pan 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 FOOD FOR INFANTS. 157 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 $ l / 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 2,y 2 ounces per bottle for ten feedings during 24 hours. If a larger quantity is desired during the first month, add 2^2 ounces of water and 2 ounces of milk to the cream mixture, then gradually change to the proportion given in above for- mulas. 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 modi- fied 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 appear- ance 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 158 SECOND PERIOD. 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 dur- ing the day: From 8 to 10 a. m., from i 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 neces- sary 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 MENUS FOR THE SECOND PERIOD. 159 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. Betw r een 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 di- luted 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 di- luted milk. Between 5 and 6 p. m. Sago gruel with zwieback and but- ter (prepared with unfermented beer). Between 8 and 10 p. m. Ten. to twelve ounces of plain or di- luted 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. 160 MENUS FOR THE SECOND PERIOD. Between 2 and 3 p. m. Plain or diluted milk. Between. 5 and 6p.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. i. 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 u and 12 a. m. Ten to twelve ounces of plain or di- luted milk. Bet'n i :3oand2:3Op. 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, n and 12 a. m. Broth with egg, and toast with but- ter. Bet'n 1 130 and 2 130 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. MENUS FOR THE THIRD PERIOD. i6t III. Between 7 and 8 a. m. Cornmeal mush with cream. Between, ii and 12 a. m. A cup of unf'ermented beer with zwieback and butter. Bet'n 1 130 and 2 130 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, n and 12 a. m. Plain milk with unsweetened graham crackers. Bet'n i :3oand2:3Op. 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. Bet'n i :3oand2:3Op. m. One-third to one-half cup of raspber- ries, 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. Tnroena with cream and black crusts. Between 10 and 12 a. m. Plain milk and crackers. Bet'n i :3oand2:30p. m. Pea puree on toast, celery. Between, 5 and 6p.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. 162 MENUS FOR THE THIRD PERIOD. Between loand 12 a. m. Plain milk or broth and crackers. Bet'n i :3oand2:3 cuos ? / m IT """O Bacon ^2 pound 1 5 SUPPER. Cream of tomato soup with dry toast. Tomatoes i can. 8 Soup stock ~.i quart ~5 Milk i quart 8 Butter 3 tablespoons 4 Flour .....4. tablespoons ^2 *~- i r^-' /* Toast 7 lar^e slices ^t / j "**&'" TOTAL 69 Cents 190 POOR MAN'S BILL OF FARE. 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 cost- ing 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 direc- tion. 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 i pound of legumes with i 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 dan- gerous 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 Income Expen- diture Protein Foods Cereals Bread Potatoes Green Vegetables Fruits Fats Sugar Stimulants and Misc. I 2 A C J 6 7 8 10 IT l4 1 ^ J o 14 1C in 17 ... 18 IQ 2O 21 22 2X ... 24 2=; ... 26 2*7 28 20 ... ^O 31 Tot'l Monthly total receipts, $.. Sa vi ngs , $ 192 BOOKKEEPING. 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 housekeep- ing. 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 clean- ing, 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 c tires either by changing the activity of the mind or by paralyz- ing 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 be- gun too early. Unsystematic management of household work and the care of children has broken up many a home. POOR MAN'S BILL OF FARE. 193 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 ^ IT Ov Graham or whole wheat bread 3 loaves 15 Rye bread I loaf 10 Sue"ar I pound (X -^ o *-^ Cereal coffee i package 20 Coffee beans /4 pound 10 Bran ....I packaere .. 15 iT ' O *J Roman meal .1 package 1^ Jr o *J Rolled or steel-cut oats :. I package 10 Rice 2 pounds I o Potatoes .4 pounds 20 Tomatoes .^ cans 2^ O *-J Bacon "*/> pound i^ - / ^ r * j Dry peas ~2 pounds 10 Dry beans 2 pounds 10 Lentils I pound (X * ^j Corn meal 3 pounds 10 Dried prunes 4 pounds 25 Cheese ^2 pound 10 / * Jr Onions I pound o^ j Macaroni i pound 10 Salt i bag 05 Vinegar i pint 05 Cotton seed oil 2 quarts 50 Apples 6 pounds 25 Svrup i pint o^ fj r m r ^j Pumpkin i 10 Eggs y 2 dozen 25 Rolled rye _i package 15 Butter 2 pounds 45 Corn starch i package 10 Rolled wheat i package 10 Total ... $4.0 c *TT^ ^7 \J 194 POOR MAN'S BILL OF FARE. SATURDAY. Breakfast. Roman meal cakes with lettuce and syrup dress- ing. ^ Dinner. Hot skim-milk with black crusts. Macaroni with grated cheese. Supper. Meat soup with tomatoes and rice. Fried bread with apple sauce. Cost of additional foods for Saturday : One gallon of skim- milk 5 cents, lettuce 5 cents, beef brisket 15 cents, total 25 cents. SUNDAY. Breakfast. Baked pumpkin, lettuce salad with raw rolled rye. Dinner. Warmed-over macaroni with soup stock, meat with tomato sauce. Supper. Hot skim-milk with black crusts or stale bread. Cost of additional foods for Sunday : None. MONDAY. Breakfast. Oatmeal porridge with butter or left-over boiled skim-milk. Dinner. Mixed boiled dinner of beans, potatoes and carrots. Supper. Soup from left-over scraps of tomatoes and meat, thickened with fat and flour, or pumpkin pie and black coffee or hash. Cost of additional foods for Monday: Carrots and parsley 5 cents, total 5 cents. REMARKS : A portion of the skim-milk should be boiled on Sunday and balance be put in a pan for cottage cheese. On, Monday put one-half of the two pounds of beans in an earthen pot to bake before the carrots and potatoes are added. Preserve the baked beans with oil and keep in a cool place until Thursday. TUESDAY. Breakfast. Rice with carrots and frankfurters. Dinner. Green pea soup. Codfish with butter sauce and po- tatoes with parsley. Supper. Left-over soup. Egg toast with stewed prunes or apple sauce. Cost of additional foods for Tuesday : Frankfurters 5 cents, fish, 15 cents, total 20 cents. POOR MAN'S BILL OF FARE. 195 WEDNESDAY. Breakfast. Corn meal mush or cakes with raw or stewed apples or prunes. Dinner. Cottage cheese with apple or potato salad and let- ruce. Supper. Bread soup. Apple pancaeks with lettuce salad. Cost for additional foods for Wednesday : None. THURSDAY. Breakfast. White or black toast with whey sauce (u$e 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, car- rots 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 po- tatoes with parsley. Supper. Lentil soup with fried bread. Cost of additional foods for Friday : Skim-milk 5 cents, her- ring 10 cents, total 15 cents. Total expenditure for the first week, 95 cents. SATURDAY. Breakfast. Corn meal cakes with lettuce and syrup dress- ing^ 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; 196 POOR MAN'S BILL OF FARE. 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 : i 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 but- ter, 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. POOR MAN'S BILL OF FARE. 197 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 i.io Total $7.00 198 POOR MAN'S BILL OF FARE. Staple Food for Two Weeks : Cost in Cents. Baking powder ..i can 15 Dried apples 2 pounds 15 Pearl barley 2 pounds 10 Flour i o pounds 3 5 Sugar i pound 05 Rice 2 pounds i o Eggs _...i^ dozen 25 Apples 6 pounds 25 Leaf lard 2 pounds 10 Shoulder of mutton 3 pounds 15 Dried peas 3. pounds 10 Beans 2. pounds 10 Lentils 2. pounds 10 ~ Jr Bacon ^A oound is " ff r A J Corn meal 3 pounds 10 Rolled rye .. ... package is J o *} Oats package 10 Jr ' o \Vheat package 10 1 v "'O*- Onions pound 05 Cabbage .. . head OS o *J Lettuce 3 heads 05 Black bread i loaf 10 Whole wheat flour 2 pounds 10 Buckwheat flour i package 15 Potatoes 4 pounds 20 Cotton Seed Oil 2 quarts 50 Cheese J/2 pound 10 Apples 6 pounds 25 Butter ^2 pound 20 Tomatoes 3 cans 25 Milk delivered for two weeks i quart per day 1.25 Crackers i package 05 N u ts 2 pounds 20 Total $6.05 POOR MAN'S BILL OF FARE. 199 SATURDAY. Breakfast. Mixed rolled rye and wheat porridge with butter and syrup. Dj nnel \ 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. 1 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. 200 POOR MAN'S BILL OF FARE. 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 dress- ing. ^ 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 5oc. 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. POOR MAN'S BILL OF FARE. 201 SUNDAY. Breakfast. Three raw apples and black bread with lard. Dinner. Lettuce salad with French dressing. Baked bans 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 cook- ing or baking. MONDAY. Breakfast. Lettuce with syrup dressing. Cornmeal :pan- c.ikes. 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 Thursday : 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- nnlk and three eggs for the pancakes. Set part of the skim- uilk for cottage cheese. 202 POOR MAN'S BILL OF FARE. 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. POOR MAN'S BILL OF FARE. 203 HOW TO FEED A FAMILY OF FIVE (2 ADULTS AND 3 CHILDREN) ON $3.50 PER WEEK OR ice. 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 I oackajre 20 ^^s, ,M. , . j~ Coffee beans ............................................ ________________ ^2 pound .............................. 10 Bran ............................................................ _________ ............. I package .............................. 1 5 Roman meal ........................................... ___________________ I package .............................. 15 Cream of wheat ................................................ ......i package .............. . ............... 20 Rice 6 oounds 2^ -\^ x'^-' +j Potatoes .............. . .................................... _____________ ....... 4 pounds .............................. 20 Tomatoes ............................................. __________________________ 3 cans ....................................... 25 Bacon ^A oound I ? ' / & \f v , Calories. Sago 3 tablespoons 90 Broth .. _ i cup _ 100 Butter .._ i teaspoon 35 Yolk of egg i _ ~. 48 Zwi eback 2 small _ i oo Butter .._ _ i tablespoonful . 105 478 MENUS FOR THE SICK. 239 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. i 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 tea- spoonful 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 .._ i tablespoonful 100 Mixed Flour i tablespoonful . 35 Yolk of Egg _ i 4 8 Butter i teaspoon 85 .r - ^^ +j 293 240 MENUS FOR THE SICK. 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. i, 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. i. 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 flatu- lent dyspepsia. XXI. Whey Gruel No. i, with Zwieback. Heat one and one-half cupsful of sweet or slightly sour whey ro 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. MENUS FOR THE SICK. 241 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 be- comes 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 cinna- mon 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 table- spoonful 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 zv/ieback, or one-half of a raw red Oregon apple. One table- spoonful of sugar may be added if allowed. Sour whey may be used instead of sweet whey. Calories. Sago .................................................................................... ^4 cup .......................................... 1 20 W h ey ................................................................................. 2 cups .......................................... 200 Butter ................. ~ ....................................................... i teaspoon .............................. 35 48 .L_|.V_> i oo 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 an-d 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. Yolk of esrsf I O O " TABLE OF COMMONLY . USED FOODS, GIVING CALORIC VALUE. Almonds, 10 large - TOO Apples, i medium 92 Bacon, i pound 2260 Broth, i cup 100 Bananas, i large ~ 100 Barley, i tablespoon, raw 90 Beans, dried, ^ CU P, raw 300 Beefsteak, % pound (round) 160 Bran, i cup _ 220 Butter, i tablespoon 105 Blue Fish, i pound 400 Carrots, i large 50 Celery, 12 stalks _ 100 Codfish, i pound _ _ 400 Cornmeal, i tablespoon _ 36 Crackers, I Uneeda _ 25 Cheese, i pound American. 1800 Cream, ]/ 2 cup from separator.!... '. 230 Cucumbers, i large 40 Currants, I cup (dried) 700 Dates, i o 260 Es r e r s i whole 60 ~^"^OO 9 Eggs, i yolk _ 48 Eggs, i white 1 2 Figs, 10 large white 600 Rice-flour, i tablespoon 55 Wheat-flour, i tablespoon ... _.. 30 Mixed flour, I tablespoon 35 Cornstarch, i tablespoon _ 40 Gelatine, i tablespoon _ 80 Greens, i cup 40 Grapenuts, i tablespoon 30 Honey, i tablespoon 100 Kumyss, 8 ounces _ 100 Lamb chops, i small 100 Lemon, i whole 16 TABLE OF FOODS WITH CALORIC VALUE. 243 Lettuce i head ~ 40 Macaroni, I cup (raw) 300 Milk, 8 ounces ~ - 165 Oats, rolled, i cup (raw) 300 Oats, steel cut, i cup (raw) _ 900 Orange, i large _ ~ 100 Oil, i tablespoon - 100 Peanuts, 15 _ ~ _. i oo Peaches, i - 50 Peas, /4 pound (dried) 350 Peas green i CUD i ^o ** W J O* * .J Prunes, 5 (dried) 100 Potatoes i larere . 100 VJ, , Raisins 10 lar^e 100 lU, ^ ^V, ^^ Raspberries, i cup 60 Ri ce, i tablespoon 50 Syrup, i tablespoon _ 50 Sue'ar. i tablesooon 60 *~'~C5"'*. *. wkjj.*^ Tomatoes, i large _ 50 Walnuts, 8 100 AVheat, rolled, i cup (raw) 250 W h ey , i cup _ i oo MEMORANDUM 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 suffi- cient protein food properly combined and proportioned with carbo-hydrate and fatty foods, rich in prosphates and minerals, are essential. Choose more of the lighter form of protein and starchy foods, as fish, eggs, almonds, green peas, bacon, a mod- erate amount of lamb and beef, rice, sago, wheat, and vege- table 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 nutri- tion. 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. 246 THE IMMIGRANT. 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 lux- uries 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 accord- ingly. Fats produce more than twice the amount of energy than carbo-hydrates, 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 stimu- lating 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 ex- ercise. 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 ner- vousness. 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 unnec- essary 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. 248 HEALTH HINTS. 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 diarrhoea or constipation. The latter condition is generally not dangerous. Constipation from cooked foods is more dan- gerous. 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 car- lied 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. HEALTH HINTS. 249 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 an.d will-power and an abnormal temperature; they lead to over- work, 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 prob- lems 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 cer- tain 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 stan- dardized 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. 250 HEALTH HINTS. 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 crea- tion 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 function- al 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. HEALTH HINTS. 251 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 care- less 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 under- ground 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 vhich 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 breed- ing place for diphtheria germs. Wash thoroughly before eat- ing 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. 252 HYGIENE ECONOMY AND SANITATION. 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, ac- cording 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 house- keepers 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 de- composition. 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. HYGIENE ECONOMY AND SANITATION. 253 Do not keep sliced meat of any kind longer than one day in cold weather. Do not keep it in hot weather without pre- serving it in gravy or fat or by sterilization. Do not keep a tight cover on a dish, jar or bottle which con- tains 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 under- ground 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 254 HYGIENE ECONOMY AND SANITATION. 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 pota- toes 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 an-d 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. HYGIENE ECONOMY AND SANITATION. 255 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 noth- ing. Cooked foodstuffs, whether they are wasted within our bodies by over-indulgence, or in the garbage can, create de- composition 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 an-d pre- pare one basin with hot soapsuds and another with rinsing water of clear hot or cold water. People whose time is valua- ble 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 meas- ure 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. 256 HYGIENE ECONOMY AND SANITATION. 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 Dates 29 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 ....a ;... 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 . 52 258 INDEX. Mushrooms 51 Mustard Greens 50 Mixed Vegetables 48 Okra 50 Onions 51 Peas i 48 Peas and Codfish 48 Peas and Carrots 48 Peas with Lamb 48 Peppers (stuffed) 51 Parsley - 51 Parsnips 5^ 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 55 Potato and Apple Puree 56 Sauerkraut 54 Squash 53 Spinach 4!> 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 . . . Turkey in Gelatine Turkey Neck Turkey Dressing . Veal Cutlets 62 62 63 63 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 6 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 INDEX. 259 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 Ooats 76 Tomato-Rice 80 Steel Cut Oats . . 76 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 I 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 95 260 INDEX. 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 . ....Ill Gelatine Pudding, made with Sour Milk Ill 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 Sauer Milk Ill INDEX. 261 TOASTS. Apple Toast 117 Apricot Toast 116 Barley Toast 116 Clam Toast 117 Celery Toast 117 Cream Toast 117 Celery 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 Cormneal 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 Xut 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 Berg 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. Food Materials (As Purchased) Refuse Water Protein Fat Carbo- hydrates Ash Fuel Value perlb. Animal Food. Beef, fresh: Chuck ribs % 16.3 I % 52.6 1 % 15.5 1 % 15 % 8 Calo- ries 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 1 165 Ribs .,. 20.8 43.8 13.9 21 2 7 1 135 Hib rolls 63 9 19 3 16 7 g 1 055 Round 7.2 60.7 19 12 8 1 890 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 1 270 Veal: Breast 21.3 52 15 4 11 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 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 T3.5 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 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 B acton, 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 TABLE I. Average composition of common American food products Continued Food Materials (As Purchased) Refuse Water Protein 1 Fat Carbo- hydrates Ash Fuel Value perlb. Animal Food continued Poultry : Chicken broilers % 41.6 43.7 % 12.8 % 1.4 % % .7 Calo- ries 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 17 7 61 9 15.3 4.4 .9 475 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 .7 380 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 63.5 21.8 12.1 2.6 915 Sardines a5.0 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 bll.2 65.5 13.1 9.3 0.9 635 Dairy products, etc. : Butter 11.0 1 85 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 1,430 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 4 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 11 4 1 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 g 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 Rve flour 12 9 6 8 9 78 7 7 1 620 Corn meal 12 5 9 2 1 9 75 4 1 1 635 Oat breakfast food 7 7 16 7 7 3 66 2 2 l 800 Rice 12 3 8 3 79 4 620 Tapioca 11 4 4 1 88 1 650 Starch 90 675 Bread, pastry, etc.: White bread 35 3 9 2 1 3 53 1 1 -^ 200 Brown bread 43 6 5 4 1 8 47 1 2 1 04.0 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 Rve bread.... 35.7 9.0 .6 53 2 1 5 1 170 a Refuse, oil. b Refuse, shell. TABLE I. Average composition of common American food products Continued Food Materials (As Purchased) Refuse Water Protein Fat Carbo- hydrates Ash Fuel Value per Ib. Vegetable Food continued. 1 ' Cake % % 19 9 % 6 3 % 9 % 63 3 % 1 5 Calo- ries 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 1 225 Candy a 96 1 680 Honey 81 1 420 Sugar, granulated + 100 1 750 Maple sirup _ 71 4 1*250 Vegetable: b Beans, dried 12 6 22 5 1 8 59 6 3 5 1 50 Beans, Lima, shelled 68.5 7.1 7 22 17 540 Beans, string 7.0 83.0 2.1 .3 6.9 7 170 Beets 20 70 1 3 1 7 7 9 160 Cabbage 15.0 77.7 1.4 2 4 8 9 115 Celery 20 75 6 9 1 2 6 Q 65 Corn, green (sweet ) edible portion 75 4 3 1 1 l 19 7 '7 440 Cucumbers 15.0 81.1 .7 .2 2 6 4 65 Lettuce 15 80 5 1 2 2 5 g 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 66 4 1 3 4 10 8 1 1 230 Peas (Pisum sativum) dried 9 5 24 6 1 62 2 9 1 565 Peas (Pisum sativum), shelled 74.6 7.0 .5 16 9 1 440 Cowpeas, dried ^ 13.0 21.4 1.4 60.8 3.4 1,505 Potatoes 20 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 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 18.6 .9 425 Tomatoes 94.0 1.2 .2 4.0 .6 95 Fruits, berries, etc., fresh: c Apples 25 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 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 a Plain confectionery not containing nuts, fruit, or chocolate. b 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 amtount of refuse in these foods as ordinarily prepared. C 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 re- jected 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 repre- sent, as nearly as can be ascertained, the quantities ordinarily rejected. TABLE I, Average composition of common American food products Continued Food Materials (As Purchased) Refuse Water Protein Fat Carbo- hydrates A, Fuel Value perlb. Vegetable Food continued. Pears % 10.0 % 76.0 % .5 % .4 % 12 7 % 4 Calo- ries 230 Persimmons, edible portion Raspberries 66.1 85.8 .8 1 .7 31.5 12 6 .9 6 550 220 Strawberries 5.0 85.9 .9 .6 7 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 1 185 Apricots . 29.4 4.7 1.0 62 5 2 4 1 125 Dates 10 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 68 5 3 1 1 265 Nuts: Almonds 45 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 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 l 915 Chestnuts, dried 24.0 4 5 8 1 5 3 56 4 1 7 1 385 Cocoanuts a!48 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 Pecans, polished 62.2 53.2 1.4 1.4 5.8 5.2 25.5 33 3 4.3 6 2 .8 7 1,145 1 465 Peanuts . . .. 24 5 6 9 19 5 29 1 18 5 1 5 1 775 Pinon (Pinus edulis) 40 6 2 8 7 36 8 10 2 1 7 1 730 Walnuts, black 74.1 .6 7 2 14 6 3 5 730 Walnuts, English 58 1 1 6 9 26 6 6 8 6 1 250 Miscellaneous: Chocolate 5 9 12 9 48 7 30 3 2 2 2 69 ^ Cocoa, powdered 4.6 21 6 28 9 37 7 7 2 2 160 Cereal coffee infusion (1 part boiled in 20 parts water) b 98.2 .2 1.4 1 .2 30 a Milk and shell. b 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 Studies Inch in Av'gs Actually Eaten Digestible Fuel Value 1.2 Pro- tein Fat Carbo- hy- drates Pro- tein Fat Carbo- hy- drates Persons with Active Work. Rowing clubs in New England 7 3 2 1 5 10 14 12 2 gms 155 186 226 139 189 97 103 101 120 129 134 104 107 131 123 112 127 93 80 52 76 86 103 118 115 66 137 gms 177 186 354 113 110 130 150 116 147 33 79 125 148 95 21 80 80 95 95 32 38 145 111 158 101 19 103 gms 440 651 634 677 714 467 402 344 534 589 523 423 459 327 416 305 302 407 308 287 396 440 391 345 360 254 418 gms 143 171 208 128 174 89 95 93 110 119 123 96 98 121 113 103 117 86 74 48 70 79 95 109 106 61 126 1 gms 168 177 336 107 104 124 143 110 140 31 75 119 141 90 19 76 76 90 90 30 36 138 105 150 96 18 98 1 gms 427 631 615 657 693 453 390 334 518 571 507 410 445 317 403 296 293 395 299 278 384 427 379 335 3499 246 405 Calo- ries 3,955 5,005 6,590 4,270 4,590 3,415 3,355 2,810 3,925 3,165 3,330 3,220 3,580 2,680 2,345 2,380 2,430 2,845 2,400 1,640 2,225 3,395 2,965 3,260 2,800 1,450 3,135 i: 5.6 6 6.6 7 5.3 8.2 7.5 6.3 7.6 5.4 5.5 7.1 7.8 4.3 4 4.5 4 6.9 6.8 7.2 6.6 9.3 6.5 6.2 5.3 4.7 5 Bicyclists in New York Football teams in Connecticut and California Prussian machinists Swedish mechanics Persons with Ordinary Work. Farmers' families in Eastern United States Mechanics' families in United States- Persons with Ordinary Work continued. Laborers' families in large cities of. United States Laborers' families in United States (more comfortable circumstances).. Russian peasants . Swedish mechanics 6 14 15 2 1 11 5 11 2 1 5 39 4 5 8 1 10 Professional Men. Lawyers, teachers, etc., in United States College clubs in United States German physicians Japanese professor Men with Little or no Exercise. Men (American) in respiration calo- rimeter . ... Men (German) in respiration appa- ratus .j Persons in Destitute Circumstances. Poor families in New York City Laborers' families in Pittsburg, Pa-- German Laborer's family Italian mechanics Miscellaneous. Negro families in Alabama and Vir- ginia Italian families in Chicago French Canadians in Chicago Bohemian families in Chicago Inhabitants Java village, Columbian Exposition, 1893 . Russian Jews in Chicaeo ... TABLE II. Food consumption of persons in different circumstances, and proposed dietary standards Continued. 1! a Actually Eaten Digestible Fuel Value l-a * So: Pro- tein Fat Carbo- >- diates Pro- tein Fat Carbo- >- drates Miicellaneooi continued Mexican families in New Mexico Chinese dentist in California 4 1 1 1 gms 94 115 135 144 120 114 145 118 175 150 125 | 112 100 90 gins 71 113 76 95 161 39 100 56 (a) (a) 1 (a) (a) (a) gms 613 289 566 640 454 480 450 500 (a) (a) (a) 1 (a) (a) (a) gms 86 106 124 132 110 105 133 109 161 138 115 103 92 83 gms 67 107 72 90 153 37 95 53 (a) (a) (a) (a) (a) (a) gms 595 280 549 621 440 466 437 485 (a) (a) (a) (a) (a) (a,) Calo- ries 3,460 2,620 3,480 3,980 3,730 2,725 3,270 2,965 5,500 4,150 3,400 3,050 2,700 2.450 7: 8.7 4.9 5.7 6.2 7.1 5.2 4.9 5.5 7.2 6.2 6.2 6.1 6.1 6.1 Chinese laundryman in California Chinese farm laborer in California.... German Army ration peace Dietary Standards. Man at hard work (Voit) Man at moderate work (Voit). Man with very hard muscular work (Atwater) Man with hard muscular work (At- water) Man with moderately active muscular work (Atwater) Man with light to moderate muscu- lar work (Atwater) Man at "sedentary" or woman with moderately active work (Atwater).. Woman at light to moderate muscu- lar work, or man without muscu- lar exercise (Atwater).... a Fats and carbohydrates in sufficient amounts to furnish, tein. the indicated amount of energy. together with the pro- o cr o M ar 3 O H* CT CD 9 *S M O OJ CD O O O* 3 PC < o p . H' O 5. |P O B "-^ 5-- 1 8 t p - w o sj CD sr o p. w H* CD 3 P c+ CO CD h- 1 M P* 3 cc oq o p rs s CD Qr cf * O P CO 1 5 .- H -J M M O cS 5" H p, , O ^ cr o a) < s o st&: cr o o *r 0> pi. > D" <^ "* sr I* .j- OJ -I o tr" ^ CD * f*l t"* - O i. c CD CD in pa M co o O or CD P ^ O * P O Pg^ 1 < 3 * CD c*- pf O S ~ J 0) cr *i CD O W H- C c*- oq O* O 9 O W oj a s 3 d> 2 t/> W o *C3 f-^* H* CD O 3 C e* M H- O -' S 5*9 CD D 2 - - s H H- 2 o 3 K 3 W S S

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