1. food and drink

TO
WHAT
HOW
ELIZABETH
TO
EAT
AND
IT
PREPARE
A.
MONAGHAN
WHAT
TO
TO
HOW
EAT
AND
PREPARE
IT
BY
ELIZABETH
A.
WITH
SARAH
A
MONAGHAN
PREFACE
GERTRUDE
BY
BANKS,
M.D.
/*"""
NEW
GEORGE
H.
^%SJT
YORK
DORAN
COMPANY
COPYRIGHT,
BY
GEORGE
PRIKTED
TO
IN
EAT
THE
AND
COMPANY
DORAN
H.
S
7/
WHAT
1922,
HOW
UNITED
TO
STATES
PREPARE
IT.
OF
AMERICA
I
PREFACE
and
diseases, the
are
of
the
now
means,
not
of food,
obtained.
increasing
How
ills of
the
remains
be
to
learned.
satisfied.
are
treated
today
there
That
be
can
Meantime
what
the
not.
least
only safeguard
of
"foodless
is flooded
elements
happens
is
"Foods."
some
these
such
foods
best
of
the
we
more
ills which
dietetic
are
errors
what
of
degree
and
"
most
what
to
human
happens
can
a
when
these
be
ous
numer-
which
the
is
food;
the
body;
constitute
contain
as
the
with
essential
the
elements
and
small
The
and
be
against
knowledge
a
functioning
daily dietary
in
to
foods"
positively
are
when
Only
due
are
rapidly
deficiency"
will
lesser
the
in
question.
no
the
and
there
of
negligently
packages
market
That
many
"food
same
lack
elements
traced
be
cently,
re-
ciency"
defia
of the
more
shall
this
to
until
"food
of
right
the
many
race
definitelynailed
cause
of
or
many-
of food, but
lack
a
research
science
result
the
more
because
This
baffled
be
to
and
discussion
which
known
kind
right
food
the
of
cause
which
;
of
becoming
is
profession.
medical
the
among
health
to
subject
the
more
food
of
relation
The
ishment
nour-
what
portion of
they do
elements
"
rightly classed
complete
foods
at
as
being
Preface
VI
obviously those which
contain
all the elements
the rightproportion.
approximately
This littlebook placessuch knowledge within
in
the
of every reader with a clearness which is
simplicityitself. Miss Monaghan has given not
easy
grasp
only a clear vision on the subjectof food and what
and
is food; she has taught how
combine
to select,
prepare it. She has told not only what to do but
with equal deftness how to do it. Her book should
be
an
to
inspiration
well if every
and live
every
mother
housewife.
in the land
It would
could have
a
be
copy
thereby.
Forty years ago
such knowledge.
We
thrived
there
Natural
on
less imperative
need
was
foods
were
these natural
knowing why, nor needing to know.
I have
long and very active practice
the results of both the old and
Malnutrition
with
new
easier
foods
tain.
ob-
without
Throughout a
seen
methods
its consequent
to
for
evils
and
noted
of
living.
has kept
steadypace with the refinement of foods.
Today with our splendidknowledge of sanitation
and the preventionof contagiousdiseases (knowledge
in the earlydays),we
which was
not
ours
are
threatened with an evil which is more
deadlybecause
and rouse
it is stealthy.It does not strike us down
it. It robs us a littleat a time, leavingus
to fight
us
ill. Thus
lose sightof the
we
easy prey to every
Malnutrition
has many
cause.
phases.
Food refinement began innocently
enough. It has
"Food
been carried too far.
disease"
deficiency
Preface
started
investigation
findings
of
of
and
It
makes
It
it contains
the
Alfred
of
in
greater
the
if
earnestly
belter
equal
Columbia
versity
Uni-
and
courage
right
of
repute
applicable
followed,
Her
done
in
health.
much
made
in
the
diet
is
carefully
cannot
fail
to
to
Gertrude
open
Miss
Mon-
this
edge
knowlThe
home.
also
a
outlined
bring
Banks,
stride
plan,
results
health.
Sarah
not
or
and
subject.
has
pages
life
or
elements.
has
this
on
"fine"
is
whether
to
these
book
simplicity
direction.
difference
a
it
public
and
food
necessary
robs
following
the
in
make
elements
the
practical
to
of
whether
McCann's
W.
eyes
urge
does
food
"Refining"
aghan
of
men
difference
no
"coarse."
the
other
Sherman
C.
The
experimentation.
questioned.
be
cannot
and
Henry
Dr.
vii
M.D.
in
INTRODUCTION
little book
This
enthusiasm
dietetics
be
to
and
"The
help
a
these
suggestions
Science
of
their
with
which
all
value
his
book
accordance
in
consult
with
the
of
pages
the
fighting for
my
feet
by
I feel
a
an
my
tounding
as-
"The
everywhere
the
of
and
thing
on
which
thoroughly
I and
II
Reason
the
food.
our
destroyed.
best
value, it is
It is very
I go
the
sess
pos-
years
of my
having put myself
and
food
will
Chapters
wantonly
from
away
in all of
value
so
enthusiasm
in
are
old-
and
They
understand
twelve
study of
along.
but
food
health
get
who
those
to
been
to
eating.
clearly
having spent
word
who
simple
been
points given
have
life
good
of
the
conserving
that
habits
therefore
who
the
very
has
greatest
familiar
are
effort
The
fancy perverted
After
read
Eating."
fashioned.
Values
designed
familiar
through
recipes given
The
for
on
It is
all
that
already
are
unveiled
facts
and
assumed
is, therefore,
It
dietary
work
findings.
his
with
also
have
their
plan
to
writer's
the
remarkable
Eating."
who
those
to
desire
who
of
Science
of
outgrowth
McCann's
Mr.
over
"
is the
a
desire
to
wonder
pass
the
to
be
mented
compli-
change
in
my
pleasant
the
no
on
really
counts
pearance
ap-
is the
Introduction
feeling of vitalitywhich
wonderful
is my
actual
possession.
book
McCann's
Mr.
forcefullythe
and
follow
to
and
preached
with
and
always with
from
these
I
?"
Why
before
%"
It is
there
that
not
food
preparing our
all
gospel
are
results.
ably
Invari-
list of questions"How
a
discussions
to
came
took
compile
to
me
this little book.
difficulties
any
in this
the
to
ailing friends
or
and
tests
of habit and
creatures
this
?
Where
these
cially
espe-
"
illness in the
with
recipesand suggestionsinto
these
are
deluged
thought
the
friends
beneficial
most
was
of times
Dozens
is
the
enthusiasm
any
children
undernourished
test
in
again I put
and
family. Again
and
simple and
so
with
or
clearly
so
resistance
of my
children
had
who
those
imbued
gospel to all
its
me
Remedy
the
I became
that
easy
to
low
of my
cause
vitalityand made
lack of
place
pointed out
(old)
new
be
to
met
but
way,
we
change of routine
any
always upsetting.
The
reasons) when
easier than
This
between
step
over
(with
routine
new
its definite
established
once
health-giving
found
will be
even
the old.
little book
the
old
then
routine
is
designed to
and
the
new;
act
as
a
bridge
making
easier,requiringless personal thought.
E.
A.
M.
the
CONTENTS
mmu
Preface
by
Gertrude
Sarah
M.D.
Banks,
vii
.
.
ix
Introduction
Part
The
I:
I
The
Corner
II
The
Necessity
III
Food
IV
Calories
V
The
Need
and
Stones
Remedy
New
the
of
Routine
\$
Change
the
for
Its
20
Classifications
25
Vitamines
vs.
29
.
Stones
Corner
36
Again
.
VI
Getting
Your
Mind
VII
Getting
Your
Kitchen
VIII
IX
Reflections
Whole
Part
X
on
Wheat
II:
Ready
Bread
the
breakfast
Ready
43
Situation
the
"
the
Preparing
Preparing
39
The
50
Staff
Food:
of
Life
54
Recipes
63
Food
64
grains
milk
68
BRAN
71
soups
73
vegetable
78
sauces
vegetables
80
BREADS
88
SALAD
HINTS
SALAD
DRESSINGS
96
101
FRUIT
...
si
.
.
.
103
Contents
xu
PAGE
105
NUTS
DESSERT
106
SUGGESTIONS
SOME
UNUSUAL
114
TONIC
VEGETABLE
SWEETS
FOR
SWEET
110
RECIPES
THE
SANDWICH
KIDDIES
116
FILLERS
117
120
CANDIES
Part
XI
III:
the
Combining
Foods
Mineral
for
Food:
Menus
Vitamines
and
125
.
breakfast
menus
126
luncheon
menus
128
fourteen
(4-course)
meatless
ner
din-
131
menus
seven
dinner
menus
including
meat
seven
dinner
menus
including
meat
135
137
substitutes
fourteen
without
Are
A
You
About
Part
XII
for
the
IV:
Underfed
XIII
The
XIV
Margaret's
Girl
Who
XVI
The
Semi-milk
Thk
Story
Appetites
Children
149
and
Successes
153
158
Works
161
165
Cure
Milk
169
Diet
Application
of
the
145
147
Thyroid
Genuine
Personal
.
Children
The
XVIII
140
Overweight?
Obstacles
XV
XVII
menus
meat
Approaching
Word
Don'ts
dinner
simpler
172
Kronprinz
Wilhelm
.
178
I
PART
REMEDY
THE
NEED
AND
ITS
EAT
TO
WHAT
STONES
CORNER
THE
IT
PREPARE
TO
HOW
AND
NEW
THE
OF
ROUTINE
suggestions and
The
follow
which
For
of
those
on
before
For
what
to
this
let
purpose
Eating"
and
from
separate
two
central
of
stones
these
our
two
corner
preparing
strong
The
and
first of these
chapter
return"
"
on
"Dust
pages
however,
fund
serve
as
to
and
"
know
why.
of
Science
of information
the foundation
thorough knowledge
a
and
can't
you
will
make
go
of
in
wrong
children
your
strong.
"Central
thou
55
to
Get
which
them
responsibility
"The
take
us
facts
stones
menus
keep
working
pages
housewives.
is necessary,
its unlimited
dietary.
the
rests
are
you
and
practical lessons
these
end
in the
given
mothers
It
family.
undertaking
exactly
the
shoulders
whose
the
feeding
directions
for
are
STONE
CORNER
FIRST
and
Facts"
and
art
61,
15
unto
where
we
is found
in the
dust
thou
shalt
are
told
forci-
What
16
bly what
all known
have
we
How
and
Eat
to
Prepare It
to
in
hazy
a
sort
of way
"
viz. :
"
There
sixteen minerals
are
animal
food
the
as
mighty
designedby the Alof the vegetableand
elements
kingdoms.
about this for these sixteen
There
can
be
minerals
are
found
nature.
Analyze chemicallya handful
a
glassof milk
elements.
and
or
How
repeatingthemselves
an
spellshealth.
We
absence
of earth
or
Through food
from
the earth
as
there.
When
a
has
Before
farmer
taken
he
from
knows
crop will not
Yet
a
reaps
he knows
crop
the soil certain
plantinganother
to the soil by means
Because
with
"
"
rightproportion
ance,
spellslow resist-
plant absorbs them from the earth. We
them from the plant as food.
These sixteen elements are just as necessary
the growth and health of our bodies as they are
for the growth and life of the plant.
next
even
sixteen
same
The
crop
or
death.
even
can't absorb these minerals
found
through
in the
presence
Their
all
wheat
will find the
Their
sickness and
grainof
a
they there ?
came
food alone.
or
egg
You
body.
own
your
doubt
no
that
crop
he
of
without
a
food
for
essary
nec-
that said
elements.
replacesthose
fertilizer.
these
get
ments
ele-
Why?
minerals
his
thrive.
have been pre(?) humans
intelligent
paring
and eatingour food to pleaseour palates
only
no
thought whatever of the mineral elements
we
What
18
and
Eat
to
How
In this for the sake of clearness
illustrationwith
Dissolve
of
cream
which
we
we
given an
are
all familiar,viz.:
are
"
baking soda and stir into
some
(ormolasses
tartar
It
Prepare
to
it
some
vinegar). Instantly
or
they bubble and froth.
The
of
cream
baking soda
we
is an
call the alkali the
When
the
two
Some
acids
all acids
are
This
each other.
are
very
strong, others
neutralized
"bases"
with
"base.")
togethertheyfightit out until
come
they neutralize
when
feeble,but
are
brought in
contact
(alkalis).
point is very important.
Bases
acids neutralize
and
of neutralization is
process
our
(or vinegar)is an acid, the
alkali. (In the mixing of the two
tartar
each
and
other
this
constantlygoing on
in
bodies.
bodies
Our
There
constantlymanufacturing acids.
are
be bases
must
enough in
our
food
neutralize
to
them.
of
Certain
are
foods
our
base-forming. If
all is well
"
forming food
are
these
acid-forming. Others
it is clear that if
but
and
another
and
food without
sufficientalkaline
trouble
ensue.
must
Unless
properlybalanced
are
by
brought about.
bases
a
an
acid-
another
or
acid-forming
food
base-forming
the acids manufactured
neutralized
eat
we
condition
in
our
of
bodies
Acidosis
are
is
of the
Stones
Corner
The
Acidosis is the
Routine
New
19
of nine-tenths of
primary cause
our
illnesses.
called
is sometimes
Acidosis
breakdown,
nervous
neuritis,
All foods
found
as
in
The
etc.
The
little difference.
makes
anemia, sometimes
is the
cause
nature
form it takes
same.
taining
(con-
"balanced"
are
forming elements)
always mineral and when
both acid and base
the bases
But
wasted
have
described
we
are
.
minerals
our
have
in the way
thrown
our
away
Whole
wheat
is "balanced."
hereintofore
bases and
only the acid-formingelements.
left
Thus:
White
we
have
"
flour is acid-
forming.
Baked
potatoes
Boiled potatoes
acid-forming.
are
In both
This
Now
instances
"
We
will
in this
from
And
to
we
the
must
acids and
THE
ISt.
2nd.
by
CONSERVE
BALANCE
sanely and
whole grain.
our
by cooking our
meal
on
by insisting
food
properlybalanced
bases.
CORNER
THE
THE
two
minerals
our
have
our
sentence:
one
conserve
vegetablesmore
made
lost the minerals
millingor cooking.
is what we
are
planning to avoid.
we
can
sum
knowledge of
up our
stones
corner
have
we
of
methods
as
"balanced."
are
STONES
MINERALS.
ACIDS.
II
THE
NECESSITY
There
is also
third
a
intelligence before
is:
THE
FOR
Fact
Big
to
well
are
you
CHANGE
present
to
your
and
launched
that
"
Why
are
the
It is
rule.
mineral
these
body
in
enough
not
The
be
to
to
necessary
tain
sus-
of health"?
state
a
elements
with
presented
intelligence demands
arbitrary
an
for
Reason
a
that
rule.
All
of
knowledge
existence
the
years
ago
Previous
of
of
taken
juggling
In
disease
the
to
with
order
your
that
Their
purpose
world
the
unchecked
"
now
only fifty
us
frightful
knew
their
through
food.
our
you
the
on
on
may
dead
on
the
children
our
the
prevent
mind
feed
time
from
that
Germs
to
knowledge
noranc
ig-
cause.
years
steps
given
was
germs
The
waves.
Pasteur.
to
epidemics
Fifty
of
by
"
in
comes
food
And
see
will
manufacturers
they will
it
following
from
know
clearly now,
have
why.
trate
concen-
sequence:
tissue.
earth
is
to
bodies.
Live, healthy tissue resists
germs.
decompose
dead
Necessityfor
The
the
Change
21
In the process of
tearing
livingthere is a constant
down and buildingup of the tissues in our bodies.
Every thought you think destroysa brain cell.
Nature
repairsthis waste duringsleep.
Same
with breathing. Same
with every movement
of your body.
like an army
Along come
your blood corpuscles
of miniature
rebuild
new
soldiers
to
carry
off the
waste
and
tissue.
Constantly constantlythe
The process of living.
"
little army
works.
But:"
Suppose the littlearmy has not the proper tools?
Suppose it has not enough calcium, enough phosphorus,
enough manganese,
enough iron*?
For all these food minerals
work
togetherin
beautiful harmony.
The
iron in the blood unites
it enters the lungsand carries it
with the oxygen
as
the waste
tissue is burned
to the body cells where
by the oxygen and carried off through the lungs
with the aid of other minerals during the process.
The blood meanwhile
busilyrebuilding.
is not
Suppose then our little army
properly
equipped?
Then
it cannot
repairthe
waste.
The
dead
tissue
remains.
Suppose this
More
waste
Then
along
And
you
cannot
"
condition
more
continues?
dead
comes
resist.
an
tissue.
epidemic of pneumonia.
What
22
And
why
Because
can
It is not
which
cells in
food for germs
feed and
multiply.
livingbody are just the same
dead cells in a dead body.
a
the germs
which
you
fear: it is
need
to
bodily tissue
the dissolute condition
of your
own
which
to
enter
and
a
state
of health.
invites the germs
Keep
tissues in
your
It
resist it?
to
the
as
Prepare
to
enteringyour body found dead
the germs
dead
How
not
you
cell tissue upon
The
and
Eat
to
feed.
Right
food will do it.
Again :
feed
Germs
laugh at
can
No
need
tissues
The
to
a
tissues
and
pure
Live, healthytissue
tissue.
germs.
in
are
dead
on
fear
attack
an
your
of health.
state
kept in
are
of disease when
perfectblood.
a
state
The
of health
blood
must
only by
have
its
sixteen elements.
What
A
causes
lack of iron and
Why
A
is it that
so
much
anemia?
other mineral
thin sick hair and
lack of silicon and
its
in the blood.
baldness?
accompanying minerals.
and other forest animals have no
squirrels
difficulty
retainingperfecthair, nails and teeth
through the natural span of their lives. Why?
Nature
They eat the food which Mother
vides.
proNo part of its buildingmaterial is removed
it more
to make
more
or
or
"digestible"
"palatable"
more
pleasingto the eye.
What
tooth decay?
is it that causes
The
Necessityfor
The
she did not
Because
blood.
The
have
to
of his little bones.
formation
from
she
mothers
young
almost
always
calcium
in her
drained
He
cannot
see
cium
the cal-
other stores,
readily.This
so
often succumb
so
for the
the calcium
also robbed
He
her teeth.
the result of which
why
enough
have
had
baby
23
her teeth?
has serious trouble with
is
mother
is it that the young
Why
Change
in the blood.
lack of calcium
A
the
to
losis.
tubercu-
Resistance is lowered.
Their
GOOD
RESISTANCE
HEALTHY
MEANS
TISSUES
the result of pure
Healthy tissues are
perfect
and
blood.
Perfect blood
is made
food alone.
and
and
From
kept perfectby
other
no
source
can
food
get
we
the sixteen elements.
This
is
in all of
why
must
we
food.
our
conserve
The
all the food
little army
must
value
have
its
tools.
Oh, the wonder
"Science
of
of
a
drop of blood!
(See p.
74,
Eating.")
CONDENSATION
And
up the
sum
in
now
a
to
knowledge which
sentence,
(a)
as
our
again,before starting
We
is to be
routine
our
we
can
foundation
viz.:
must
have
bases and acids.
our
food
properlybalanced
What
24
(")
of
our
(c)
We
Fix
mind.
blood
tissues
our
Only
It
the
minerals
in
all
the
supplied
in
a
with
state
of
the
proper
health.
Way.
three-part
is
be
must
keep
the
that
It
Prepare
"
to
is
all
conserve
to
because
Our
materials
Food
must
food,
How
and
Eat
to
gospel
permanently
sentence
of
the
new
routine.
in
your
What
26
and
Eat
to
How
found
is the element
protein
is the
carbohydrate
It
Prepare
to
in meats,
element
etc.
and
in starches
sugars.
Protein
food.
tissue-building
Carbohydrates and fats are chieflyheat
is
a
foods.
energy
of
Proteins
are
Animal
Proteins
milk
and
kinds
two
agree
be
should
that
of
demonstrated
one
found
oats,
in
fish,eggs,
whole
nuts,
and
etc.),
beans,
in
of
at
meat
should
least one-half
of your
Also
ounces
in normal
health
can
proteins,which
one
and
take
one-half
equals about
(The fat in the
six
proteins
it has
of
that overloads
than
mal
ani-
eat
tists
all,but all scien-
three
more
fish.
you
that about
about
means
or
at
whether
vegetableorigin.
person
day. Any
to
the form
proteinin
meat
in meat,
Animal.
cheese.
Opinions differ as
This
Vegetableand
etc.
lentils,
peas,
a
"
found
are
Vegetable Proteins are
grains(wheat,corn, rye,
all
and
proteinis
of in
care
the
ounces
ounces
meat
been
kidneys.
animal
of lean
is estimated
as
fat.)
on
great majorityof you have been overeating
of it.
take care
proteinfoods. The kidneys cannot
A
The
overload
is
a
slow
protein.
Carbohydratesbeing
poison.
Cut
starches and
down
on
sugars,
the
your
Classifications
Food
will guide you
intelligence
own
Starches
abundant
most
are
cereals,beans, peas,
etc.
parsnips,
All dietitians
that
balanced
a
process of
duringthe
the academic
use
10
to
2nd.
Fats
25
60
to
on
this fourth
it until very
This
4th
all;
without
MAKE
USE
is
most
burned.
OTHER
FOOD
functioning.Food
Combustion
balance
Fats is
must
sweeten
The
this
important
be
Vitamines
of
properly
element
must
is necessary
be digested
and
placewithout
the
in the blood.
diet of Proteins, Carbohydrates
The
purely acid-forming.
present in
the blood
The
were
a
been
ELEMENTS.
take
cannot
of mineral
Furthermore
ever
cannot
body
In other words, the mineral
for proper
has
stress
the
the
it
THE
is mentioned,
recently.
division
OF
15%
30%
65%
to
division
much
not
agree
consist of
diet should
not, but
digestion.
division and
Protein
sometimes
and
carrots,
turnips,
"
1st.
Sometimes
proper
potatoes, bread,
tubers
3rd. Carbohydrates
4th. Mineral Salts
laid
locatingthem.
contain very little. All starches
"
turned into sugar
are
in
The
etc.
in
27
sufficient
mineral
quantitiesto
and
make
it alkaline.
are
with
the minerals
sailors on
board
the
ment
ele-
"
able.
insepar-
Kronprinz Wilhelm
fed on the perfectly
balanced diet accordingto
old academic division,and we
know
what hap-
What
28
pened
suffered
they
it
that
and
homes
today
balance
and
impossible
to
its
potatoes,
of
millions
element
pare
pre-
without
(meat,
Fats
in
mineral
the
meal
and
while
butter)
bread
almost
is
Carbohydrates
Proteins,
mineral
no
old-fashioned
ordinary
an
had
It
Prepare
to
consequences.1
the
remember
Just
How
They
them.
to
and
Eat
to
is
American
almost
totally
absent.
The
fair
of
germs
thing
Don't
See
Kronprinz
feeble,
and
removed
following
pages
have
divisions.
found
Proteins
but
the
Not
that.
the
in
ten
glu-
the
found
Proteins
This
health-giving.
in
a
of
milling
only
178
for
Wilhelm
"
the
dramatic
and
what
story
happened
of
to
the
her
German
crew.
the
precious
flour.
white
minerals
the
in
but
lost.
are
page
food
the
The
rich
forget
the
"
are
are
Proteins
all
more
wheat
is
germ
1
of
balance
One
in
given
menus
raider"
the
IV
Someone
should
I
believe
that
;
but
family
do
"What
"
them
will
you
should
Vitamines
the
about
know
housewife
In
asked
has
we
VITAMINES
VS.
CALORIES
about
well
as
soon
very
why
see
what
foods
the
everyday
needs
that
Vitamines?"
as
know
every
contain
the
of the everyday
require a knowledge
not
calories,
of calories.
first place :
WHAT
IS
[First definition]
"
CALORIE?
A
It is the
raise the
to
of
four
Food
in the
and
heat
with
body
food
[Second
heat
of
when
water
Fahrenheit.
(oxidized)
hence
quired
re-
ture
tempera-
pound
one
degrees
is burned
energy,
of
amount
used
and
in
duces
pro-
tion
connec-
:
definition]
"
A
calorie
of
amount
to
represents
food
produce
amount
of
required
this
heat
the
same
in
the
body.
For
A
example:
medium-sized
slice of bread
29
equals
100
calories.
What
30
This
means
produce in
Eat
and
that
a
to
body
the
In other words,
It is
How
medium
slice of bread
will
of these heat units.
100
calorie is
a
It
Prepare
to
not
food element.
a
measuring unit.
a
The
calories
in the bread
not
are
nor
any
part of
of
the bread.
They simply represent the amount
heat and energy produced by the bread.
A calorie,
then, is a measuring unit the same
representingquantityof heat.
quart or pound
a
as
"
much
It takes very
it does of another
kind of food than
one
of heat in the
produce this unit
to
body. The calorie
expressingit. The
of
more
is chosen
as
the uniform
caloric value
half of lettuce is the
same
as
of
that of
pound
a
of
way
and
a
slice of bread.
a
in the
highestcaloried foods are the ones
bohydrate
academic
division alreadygiven,viz.,Proteins,CarThe
and
The
ones
Fats.
with
salts and
You
see
are
eral
the min-
vitamines.
the minerals
heat, and
Without
the low caloric values
a
and
calorie is
the mineral
a
vitamines
measure
element
do not
duce
pro-
of heat, but
in the
food
"
the
impoverished,the tissue waste is not
repairedand the food is not properlyburned.
Thus
it is clear that all of these high caloried
foods will not build the body unless accompanied
mysterioussafeguards minerals
by Nature's own
caloric
which
have practically
and vitamines
no
blood
becomes
"
"
value.
Now:
"
Vs.
Calories
WHAT
Vitamines
food stored
stalks and
ARE
in
of the whole
Here
juicesof fruits,in
the
leaves of green
butter fats and
germs
of
elements
life-giving
in the
nature
31
i
VITAMINES
essential
are
by
Vitamines
in milk and in
vegetables,
the outer
covering (bran) and
grain.
vitamines
is how
discovered
were
"
very
recently.
advanced
super-civilization
began juggling
with the foods which God had placedupon the
This jugglingwas
earth in their perfectstate.
done
them more
to make
pleasingto the eye, or more easily
cooked.
(The jugglerbecoming rich therefrom.)
well until certain strange diseases began
All went
who were
to break out
caught
among
groups of men
As
under
denatured
food.
their chief food
where
circumstances
The
man
firstof these
The
disease
baffled science.
of the
Japs had
died the disease
army.
the absence of certain vital elements
white rice. An
extract
from
made
the
was
this incident
mediately began
on
These
rice
not
as
sands
thou-
traced
to
in the beautiful
the
outer
which had been removed
(thepolishings)
and they promptly recovered.
to the men
With
Japanese
After
was
this
was
covering,
were
fed
basic fact scientists im"
a
exhaustive
research
and
ments
experi-
animals.
efforts
proved that
only the minerals
in the
but
two
polishingof
the
other vital ele-
What
32
Eat
to
hitherto
ments
"existed in, and
to
to
Science
proved that
elements
same
It
Prepare
by
been
had
these
removed
were
moved.
re-
elements
same
milling of
the
still further research
rye, etc., and
corn,
the
How
unknown
research
Further
wheat,
and
cated
lo-
in other essential articles of
food.
Animals
developed disease
from
withheld
were
The
given them.
sick
made
were
their food
sick
will
at
the world
Funk
were
made
were
elements
these
and
recovered
when
the well
well, or
by jugglingwith
"
first gave
scientists who
The
when
these elements.
these discoveries
to
and McCollum.
Although these substances defied chemical
succeeded
Funk
they
"Vitamines"
name
further
were
"Water
the
the
Soluble
eggs
and
B
and
in milk,
the
in skim
germs
later
A"
Soluble
and
C"
stalks of green
these elements
butter,cheese,
of whole
milk, in whole
juices of fruits. "C" thus far
in fruit juices.
chiefly
Without
Soluble
third "Water
is found
A
Soluble
leaves
A
"Fat
and
stilllater.
yolks of
Water
"
given them
was
as
specified
B."
Soluble
being added
Fat
isolatingthem
crystals.
minute
The
in
analysis
extremely
in the
grains,
grains,in
in
vegetables,
has
been
the
located
food, health
not
can-
be maintained.
The
eye
disease
which
developed
among
the
What
34
Eat
to
and
How
It
Prepare
to
-"
bread
white
and
"
all sick.
they were
On
the Donald
McMillan
expeditionthe food supply depleted
and for nearly a year the crew
lived chieflyon
whole wheat biscuits
and they returned in perfect
"
health.
Verily "Wherefore
the calorie?"
"
Of what
that
a
is it
use
certain
to
housewife,to know
a
portionof food will produce a certain
of heat in the
amount
as
you,
life?
are
only
body, if
that
food will
same
sustain
not
These
of the
two
pointswhich
destroy
faith in caloric values.
[The caloric value of a fried
Fat counts. ]
a poached one.
of
The
calorie is without
foods, but
Since
qualityof
the
your
proportioning
energy
of calories
blood
depends
the food which
don't you
attention upon
the
see
your
qualityof
the
digestive
organs,
You
scientific and
very
"
upon
center
doubt
the dietitian in
helpfulto
very
egg is greater than
emphasis was
the
enters
think it behooves
you
to
said
quality?
laid on the importance
ered
previousto the time that science discov-
recognizedthe importanceof
and
lutely
abso-
minerals
and
vitamines.
You
per
could
eat
day and in
Anemia
a
the
number
prescribed
short time
developanemia.
is result of the absence
mineral in the blood.
of calories
of iron and
other
Calories
could
You
and
day
per
is
is
but
right
be
addition
and
to
Plan
acidosis,
the
calories
etc.
mineral
them
;
your
food
balance
to
vitamine
overeat
vitamine
a
direct
of
of
the
daily
food
and
a
generous
foods
will
the
Proteins
Menus.
these
supply
help
and
do
should
proportions
of
the
to
to
approximately
knowledge
you
thing
supply
in
that
necessary
your
best
hence
divisions
without
will
of
some
proportions,
alone
the
of
four
reached
Habit
measure
that
the
their
and
all
not
remember
to
contain
can
will
calorie
foods
of
absence
the
of
case
of
blood.
the
The
a
35
number
prescribed
develop
Acidosis
sweeten
the
eat
Vitamines
Vs.
to
calories.
foods,
energy
of
curb
Starches.
the
the
eral
min-
dency
ten-
V
CORNER
THE
We
said
have
routine
1st.
Conserve
2nd.
Balance
And
must
The
of
plan
with
So
of
food
mysterious
and
are
we
which
wonder
this
article
on
shrouded
hazy
One
does
neither
does
as
shall
we
written
at
sea
not
flict
con-
it
plicate.
com-
see.
the
on
subject
analytical
arbitrary and
feel
we
stones.
corner
them
on
sions
divi-
when
have
we
is
writing
semi-scientific
and
chiefly mysterious.
"
told
learnedly of vitamines
vaguely
that
we
are
elusive, something
fragrance of
the
is
food
other
these
divisions,
recently been
of
feel
something
so
no
new
reading.
much
We
sight of
dietary
our
food
much
it is
finished
So
basing
of
discussion
lose
not
has
the
acids.
"
so
"
that
"
the
reallysimplifies
much
of
stones
corner
minerals.
the
other
It
the
AGAIN
"
all this
with
we
that
be
to
were
STONES
"Fat
a
Soluble
in mystery
and
A
that
our
trying
almost
flower; and
for
to
minds
at
grasp
ethereal
again will
Water
instance
"
like
come
an
B"
Soluble
receive
but
impression.
When
thing is certain.
36
you
have
finished
a
Corner
The
of Nature's
Again
37
"Science of
readingMr. McCann's
impressionremains.
one
Stones
Eating" no such
Clear as the crystal
depths of
springsstands out the ringing
own
Slogan:
Eat
earth
for
Refuse
to
God
which
everything
food
but
it
have
it
eat
as
has
he
put
put
on
the
there.
it
juggled.
Just that.
A
the list of foods in the
chapter
foods
will show you that all the purelyacid-forming
are
"juggled"foods. Some portionof the natural
article has been removed
either in the preparation
foods are
the cooking;while all the "balanced"
or
complete as found in nature.
In other words
firstthought in
to our
(referring
Chap. I) the sixteen elements repeat themselves all
throughnature, so that whether we choose our food
from vegetableroots, or stalks,or leaves,or seeds;
from animal products as eggs or milk
the mineral
or
element is always present.
It is only when a portionis chosen from the whole
glanceat
next
"
"
that the mineral
element
unavoidable
as
"
and it is then that
we
other foods
to
in
our
"
be lost. This
may
in the
need
to
balance
case
conserve
of fish
is sometimes
or
meat,
the minerals
the acids thus formed.
(See "Meat," Chap. VI.)
Don't
are
meat.
you
proteins.The chances
have had a vast oversupplyin the form of
All the proteinwhich your body needs will
worry
about
your
What
38
be
found
fats
(No
In
in
to
bread
and
other
very
simple
You
will
words
the
one.
You
need
not
in
All
of
natural
and
element.
have
state,
prepaid
ing
advis-
are
them
just
to
article
the
as
in
do
is
without
to
by
a
and
of
(such
food
mingled
inter-
of
colors
of
ray
food
wasting
a
arithmetic.
blended
these
get
is
terms.
separate
single
one
unadulterated
them
are
routine
an
technical
"
blended
are
you
we
new
need
not
learn
perfect
one
any
wheat)
rainbow
etc.
"
the
to
will
to
all
values
of
vegetables;
nuts,
meat
road
"
grain
and
butter
bohydrates
car-
your
of
mixture
eliminating
not
milk;
it.)
of
Food
and
cream
It
Prepare
How
judicious
a
are
we
less
wheat
whole
in
in
your
and
Eat
to
foods
as
the
light.
in
their
manufacturer,
any
life-giving
a
VI
GETTING
Once
before
more
and
they
taking
recipesit
McCann's
dietary
accordance
in
to
their
desire
make
to
find it somewhat
from
the
The
and
who
in
are
confusing
serve
as
desires
that
shall contain
the
who
and
findings. They
his
will
pages
housewife
her children
that
change their routine
are
in
earnest
to
who
get away
customs.
tissue-buildingelements
time
Mr.
change complete and
established
in her kitchen
to
read
to
having
who,
difficult and
following
busy
the
old
that
those
the
gestions
sug-
say
with
designed especiallyfor
following
opportune
seems
book, desired
the
up
for those
compiled
were
READY
MIND
YOUR
which
all of her
it satisfies their
handbook
a
shall
to
food
the
pared
pre-
blood-making,
insure
household
the
at
appetites and
health
same
pleases their
palates.
established
Once
smoothly
of
the
old
and
call for the
there
doctor
This
has been
proven
a
The
first thing then
is
where
will
to
and
be
find the minerals
acid-forming
and
fix
and
which
39
no
run
sudden
etc., with
the unlimited
hundred
to
will
routine
new
tonsilitis,high temperature,
hurried
are
as
the
as
tacks
at-
the
worry.
times.
clearly in
our
minds
vitamines, also which
base-forming foods.
What
40
to
let
Hence
long until
make
us
a
to
Prepare
tabulated
It
It won't
list of them.
them
have
we
How
and
Eat
in
our
be
brains
clearlyand permanently.
forming Foods
AcidWhite
bread.
Boiled potatoes.
rice.
Polished
Cornstarch.
Corn
flakes.
Corn
meal
(denatured)
of wheat.
Cream
Pearled
Whites
barley.
of eggs.
Cheese.
Lard.
Fat of any
kind.
salt meat).
(especially
Meat
Fish.
All
white flour
products
"
as
Crackers
Biscuits
Pastry,etc.
Denatured
rye flour.
Denatured
buckwheat
All
refined
cereals.
All
refined
sugars.
flour.
Macaroni.
Spaghetti.
Tapioca.
The
to
followingfoods
bases and
acids.
predominance of
The
alkali-
are
ones
naturallybalanced
marked
*
contain
(base) forming
as
a
elements
What
42
and
Eat
to
How
Prepare It
to
everythingwhich God has put on the earth
for food but eat it as He put it there. Refuse to
have it juggled."
"Eat
"
It will be
nature
noticed
found
things as
in
the
fruits,the grains,
The
"balanced."
are
all
that
and also the animals.
vegetables,
but :
Your
body is balanced
The minerals (bases)are found
blood.
This is why
"
"
and
in the bones
"
MEAT
Is
food.
acid-forming
an
forest who
feeds
food.
He
eats
anced"
gets his "bal-
animals
other
on
of the
wild animal
The
and blood.
the bones
We
do
not.
This does
from
your
meal
you
fruits
meat.
to
the
eliminate
that at
mean
a
meat
meat
salads and
sufficient vegetables,
have
And
must
it does
(base)balance
give the mineral
back
go
that you
mean
dietary.But
must
to
of the
not
it does
old
that you
mean
routine
to
of
meat,
the acid
must
boiled
not
(or
mashed) potato and white bread, all three of
which are acid- forming. It would be impossible
at a
to offset
singlemeal to eat sufficientother vegetables
the acids of the above
1st
Now
for the New
To
establish it you
"
Use
make
methods
a
combination.
Routine.
will have
little ingenuity
in
changes in
some
of
cooking.
your
to
do
two
things:
marketing and 2nd
kitchen
"
utensils and
VII
GETTING
The
YOUR
first
started
get
The
will
"eating
100
white
flour contains
going
to
for breakfast
find.
contain
may
I
foods.
But
of clean
whole
a
bread
our
and
whole
the
miller
a
whole
wheat
friends.
I
tains
con-
and
children
are
whole
grains
grains are
and
in
own
:
"
twenty-five
got
to
its
I did
what
I also got
not
locality
my
I divided
grain which
planned
we
needs
body
experience
my
grain,which
corn
the
wheat
localitywill present
own
three of my
among
in
lay
to
whole
suggestions.Here's
some
to
course,
important
of them,
wheat
Your
is
most
Since
none
personally visited
pounds
health"
which
perhaps
"
for
whole
have
problems
must
first.
element
every
to
do, of
we
grains being the
those
READY
foods.
cent
per
whole
secure
easy
that
thing
on
of
supply
KITCHEN
pounds of
ten
grind
into
corn
meal.
Then
rice.
He
would
He
I talked
said there
That
pounds).
others
Next
was
was
I got
easy
wanted
who
a
box
take
to
grocer
sale for it.
no
sale if he
promise
me
leading
a
the
guarantee
made
with
with
would
one-half
I knew
"
about
brown
I told him
get the
a
I could
case
I
rice.
(30
divide
it
some.
of
Scotch
43
oatmeal, but
later
What
44
learned
takes
that the steel
How
is
cut
littlelongerto cook.
a
coming in sealed
time.)
That
will
cans,
just as good only it
(The Scotch, however,
"
keep better in the
my
summer
of breakfast
grains,
questionabout
the
flours.
and
so-called "Whole
The
It
Prepare
to
supply
completelyanswer
me
gave
but it didn't
meals
and
Eat
to
flour" which
wheat
is
on
only about 80 per cent whole wheat.
This is a vast improvement,but I wanted
100
per
all of the grain. Although I inquiredat all
cent
the leadingretail and wholesale grocers I did not
real corn
I also wanted some
succeed in finding
any.
the market
is
"
meal
and
some
were
not
to
flour which
buckwheat
entire
be found.
(The
rye I
I knew
not
so
these
100
was
ticular
par-
about.)
It became
I would
cent
meals
and
grind them.
"but
the kiddies
AccordinglyI
learned
that
for about
that if I wanted
evident
ten
have
"Some
visited
has
with
plentyof
home
Why
and
a
I
"
"
it."
hardware
arrived
a
attachment.
motor
and
merchant
be
bought
order for
friend of mine
bought quitean
money
grains
thought
adequategrindercould
($10.00) dollars. I left an
who
elaborate affair
I
went
to
her
ground three (10 pound) lots.
couldn't
be worked
the whole
an
electric
an
buy
nuisance"
worth
are
but before it had
one
to
per
out
an
arrangement
between
good grinder among
you
a
and your
party
like this
somewhat
friends?
of friends
"
or
One
in
a
Getting Your
neighborhoodand
Kitchen
Ready
45
high school boy for distributor.
of the small grindersshared by three
Or even
one
four whose funds are not over-plentiful.
or
(Inquire
about the Straub Milling Machine.
told it is
I am
a very
good one.)
still more
fortunate.
Later I was
Glancing
I ran
through the liner ads of the local newspaper
the followingadvertisement:
across
a
"Have
eaten
genuine Southern
you ever
these and sweet
Southern
meal
corn
make
whole
Will
corn.
deliver
to
corn-grits?I
made
from
the
you.
"Price
Milling Co.,
Street."
"418 Anthon
It
was
a
found
it and
told
who
me
there
he had
rather
a
he had
starvingfor
was
district of the
remote
city,but I located
superioryoung
started this business because he
of the
some
white
sweet
in the South.
eaten
negro
He
ucts
prod-
corn
had
built up
nice little business
his
(chiefly
among
making a good living. He
quitea
people),and was
clean.
scrupulously
corn
grain);
and
meal
He
I
tasted
ever
also whole
making the
was
wheat
(from
own
was
most
derful
won-
the
whole
meal
(100 per cent).
Later this mill was
taken over
by a very energetic
who
is buildingup a remarkablygood
man
young
business.
He delivers in any locality
week
once
a
and
our
This
is in Detroit.
in any
up
a
troubles about
100
The
Couldn't
some
community
to
fair trade among
per cent
flour
are
incident is
given as
enterprising
youth be
start
such
those who
a
center
knowl
and
over.
a
gestion.
sug-
found
work
What
46
How
and
Eat
to
be worked
Anyhow, it can
Prepare It
to
will find the
You
out.
If you can't get
case.
particular
center
started,there is always the small grinder
a
and worth
the money
is very practical
which
pended.
ex(You might almost as well eat sawdust as
meal you have been eating.) Moreover,
the corn
for your
best way
once
genuine article
back
to
would
you
the other
And
is
a
willingto
value
not
were
the
Straub
(The
enough.
go
lished
is estab-
the routine
once
will be easy
rest
be
never
if food
even
chief consideration.
the
flavor of the
tasted the wonderful
have
you
grinder.)
small
UTENSILS
COOKING
arranged about your flour and
meal, the next thing to think about is the proper
cooking utensils for your vegetables. Since the
juicesof vegetablescontain the mineral salts they
Casserole cooking is the ideal
be wasted.
not
must
After
way,
two
two
are
hence
and
"
a
now
from
"
recommended
you.
a
One
through each
into and
same
to
two
as
at
least
gas
good
from
"
will cook
which
These
time.
at
There
savers.
one
has
through
each
a
least
steamers
on
top
They
six compartments.
are
several
merchant
first class hardware
steamer
casserole
one
arranged in tiers,one
the market
on
have
steamer
the
vegetablesat
types which
show
should
you
is better
of the other
are
have
you
will
chimney running
which
the
compartment.
steam
You
capes
es-
will
Kitchen
Getting Your
find the double
string beans,
hasn't
treble
or
for you.
him
order
one
immediately use
You
one
contrive
can
it if you
steamer.
wish
cook
to
vegetables.
two
Much
been
has
"Pressure
Cooker"
it reaches
a
the
article
in The
Ladies
There
cast
of twenty
in
pounds. It will cook
minutes.
If all
thirty-five
the Pressure
on
Home
Cooker
called Stroluminum.
ware
be cooked
can
vegetables
as
spoonfulsof water
(thesame
potatoes
the fire
with
"
If you
do
list,
An
can
can
be
cooked
no
water
at
afford
to
cream
(Real
summer.)
a
few
casserole
table-
cooking)
in their skins"
over
all.
add
a
freezer is also
ice
and
cream
bakers'
those of you
fireless cooker
to
the
who
wheat
bread"
worthy of the
excellent possession.
fresh fruit ices in the
buy your bread,the
problem. The so-called
by the average baker is
The soft,puffy stuff is
must
made
name.
an
bread
bread will be the hardest
"whole
with
In these
so.
ice
To
will be found
February,1921.
now
a
very heavy
the market
on
be ideal.
for
Journal
utensils
and
the
confined until
steam
for it is true, it would
is also
aluminum
is also
which
toughestchicken
An
recentlyin favor of
said
pressure
that is claimed
not
don't get
you
old-fashioned
divide
to
dealer
catalogue.Make
on
If,however,
your
cooking
If your
etc.
in stock he has them
one
47
ideal for
steamer
carrots,
young
Ready
What
48
next
worthless.
to
under
various
they
I believe
but
the whole
used
80 per
of
mixes
Most
and
most
of them
mixture
of white
and
Everyone
the 80 per
use
it
a
I
are.
the
some
know
even
flour,yet he
own
United
States there
Culture
Restaurant.
wheat
bread
have
even
but the bread
"
is worth
has
a
home
flour should
which
generous
a
is
a
vast
provemen
im-
going after.
can
frequenthome
cent
added
be
is
100
on
supplement the
made
muffins
per cent.
and
If you
the market, add
to
littlebran.
But
to
this is added
genuine whole
flour
with
biscuits. The
"set
will sell it for outside consumption.
who
bakers' bread
all bakers
work
not
his bread.
a
of these
Some
poorly. The
hence
To
an
bread,
wheat
flour will
cityin the
Physical
of these make
made
have
white
there you
flour with
every
tasted it.
never
grinds his
McFadden's
a
"
and
who
he doesn't like
succeeded
flour.
white
"
In almost
is
wheat
flour
white
Eating of
genuine whole
handle
to
baker
one
It
wheat, and
consumer.
bakers
they have
whole
cent
few
some
make
to
sponge" with
whole
are
and he has
"
that
effort
with
breads
substitutes he thinks
honest
out
dark
Prepare
tasteless,unappetizingqualities
bread
wheat
methods
The
of them
their
these miserable
on
to
only to disgustthe
serve
whole
How
masquerading
(Health Bread, etc.)are in the
None
of
because
and
names
class.
same
Eat
to
make
if you
your
are
in earnest
food
lay
the
all in your
foundation
of
at
desire
health
VIII
REFLECTIONS
When
quiet of
the
Why
Why
of
Why
100
per
I
improvise
And
The
their
flour
or
some
one
single
entire
per
of
pounds
the
the
not
sold
demand
to
grocers
what
the
make
flour
day.
a
100
demand
stare
per
it?
in
you
people
Why
the
demand.
know.
not
grocer
local
a
hood?
neighbor-
my
every
last will
the
to
start
bolted, denatured
compelled
to
do
flour
and
do
and
who
tell you
there
was
no
sale
for
rice?
"But
Only
a
find
or
cent
grocers
Didn't
say,
grinder
100
answer
the people
brown
in
buy
to
wheat
machine
Why
the
face.
a
millers
flour?
And
whole
manufactured
the
not
cent
cereals
me
milling
a
of
being
are
cent
buy
supply
to
Hundreds
are
this roundabout
?
must
center
impossible for
it
was
meal
will
obtain
to
it.
take
to
me
in
state?
natural
corn
order
in
course
sit down
"
about
think
for
it necessary
SITUATION
marketing
and
home
your
was
pound
finished
have
you
THE
ON
"the
it
to
seems
could
grocers
yesterday
me,"
I
saw
suggestive mind
your
help
to
placards
50
educate
and
the
will
people.
slipsexplaining
Reflections
the
of
use
breakfast
salad oil and
a
51
of
demonstration
a
"but
from
will hear
you
"
"
Situation
a
new
food."
"Oh, yes"
mind
the
on
those demonstrations
the manufacturers.
is concerned
That's
reasoning
paid for by
your
were
advertising.The
the bulk of his business.
with
packages sell."
"Well, then"
you will
"
on
go
with
grocer
All advertised
ing
reason-
your
They are
people ever know?
vertisin
constantly
being miseducated through justsuch adWhy doesn't the government
compel the
will the
"how
"
manufacture
of
100
meals'?
cent
per
The
ment
govern-
does know."
And
there your
mind
will
And
while your
mind
is racinglike
to
there will rise before
go on,
innumerable
The
power
to
a
standstill.
a
motor,
its vision
eager
vista of
a
possibilities.
word
a
come
"Government"
consciousness
had
you
of power.
thought very
Politics hadn't
will call up
Your
power
littleabout
interested you
denly
sud-
very
until
"
a
now.
You
particularly.
satisfied to
were
But
when
legislate
your home.
invade your home
politics
rule
"
that's
different.
When,
have
in order
obtain the foodstuffs which
you
absolutelyessential to maintain
and
the health of your family,you must
go out
combat single-handed
the effects of a National folly
you
learned
to
know
are
that the time
Just where
for action has
the road lies that leads
come.
to
legislation
What
52
do
you
your
yet know
not
to
but you
"
It
Prepare
will learn.
That
is
decision.
And
as
The
Mr.
As
But
what
thinkingyou
children
the education
to
for
demand
come.
the roads
are
carry
people learn,the
the
food will
per cent
its
is the firststep. The
That
taught. They will
their homes.
with
on
goes
McCann.
schools.
be
must
mind
your
with
agree
100
How
and
Eat
to
"
what
the gateways
are
that lead to school curricula1?
of Schools,boards of education,
Superintendents
citycouncils,state legislatures.
be brought
If the Superintendentsof Schools can
face to face with the facts as revealed through Mr.
of knowledge,if they can
be made
McCann'
s fund
fathers'
to feel the importanceof these facts with
the adophearts; theirs is the power to recommend
tion
"
of
The
nutrition
a
to
power
with the boards
in the school curriculum.
course
act
and
on
such
If
legislatures.
is not heard, the
superintendent
vote
lies
recommendation
the voice of the
voice of the women's
will be.
"Isn't it appalling*?"
you
foodstuffs
per cent
are
beyond
peopleeven
if
they should
the wife
a
laborer with
of
her household
cares
today1? It would
dependenton the
And
the
more
go out
be
corner
you
will think.
the reach
them.
want
a
and
'These
of the
How
100
plain
could
largefamily and
do what
impossible.She
grocer."
think, the
more
I have
is
all
done
absolutely
clearlywill
Reflections
become
place
they
the
fixed
for
know
land.
the
the
in
mind
your
"
education
voice
the
on
to
of
the
Situation
yes,
begin.
Mothers
the
And
will
53
school
is
when
be
the
once
heard
in
IX
WHOLE
WHEAT
BREAD"
THE
STAFF
OF
LIFE
Most
table
your
forms
of
part
a
family
of
single article
elements,
whole
grain with
And
bakers'
The
bread
other
no
more
ishment,
nour-
made
were
from
from
made
and
nothing
be
cannot
any
tissue-building
flour
added
nothing
of
the
taken
in
bought
the
shops.
pleasant
of
face
the
they
must
it what
to
one
it
that
that
your
consider,
and
health
whole
have
the
is
If
children
the
bread
precisely what
occasional
whole
it
wheat
54
we
them
keep
to
came
would
amounts
muffins
a
an
not
a
now
us
sturdy
cannot
we
through
problem
we
not
children, let
our
Since
it
is
since
yet
to
wheat.
do?
to
we
bread
own
directly. To
problem
are
managing
making
means
nursing
The
derive
they
Honest
ber
mem-
every
from
And
this bread
that
such
problem
know
food.
it
day
of it than
more
on
go
every
and
blood-making,
flower.
wheat
which
times
Each
could
the
provided
whole
away.
food
of
more
Three
consumes
of
foods
the
menu.
your
single article
other
all
bread.
is your
of your
Yet
of
important
choice
illness
buy
tween
beor
hesitate.
to.
or
gems
will
Whole
Bread"
Wheat
Life
of
Staff
The
55
everyday bread which counts ; the
building,the building which
steady continuous
do.
not
It is the
spellsresistance
Mothers:
wheat
to
disease.
If the children have
"
bread and milk
and
plentyof
nothing else
you
whole
need
not
worry.
And
element
The
the
is this:
reason
"
Wheat
contains
every
right
portions.
probody needs in the
signed
Undoubtedly these elements are deand proportioned
by an All Wise Providence.
amazing fact is that nature pickswith such a
which
the
moved
nicety that if any of the mineral elements are reshe rejects
the others in like proportion.
For
example: If only one-half
of phosphorus is left in the
amount
use
only one-half the iron,manganese,
"
one-tenth
of any
one-tenth
of all the others.
This
law governs
No
same
matter
how
mineral
one
rich
etc., if it is poor
a
in
the
flour she
etc.
is left she
plantsas
soil may
can
well
be in iron
phosphorus or
required
If
use
can
only
only
as
animals.
or
calcium,
potassium the
proportionwith
plantselects and uses the former in
the available quantities
of the latter and thrives
Well or ill,accordingly.
None
of us possesses such knowledge of the mysterious
all
to be able with
as
workings of nature
our
to select and
intelligence
proportionour foods
herself proportionsthem.
nature
as
(Who knows
where
the
to
get the
in
deficiency
balance
exact
mineral
white
flour*?)
to
make
up
What
56
Wheat
Bread
and
Eat
to
is nature's
from
made
How
formula
own
all wheat
is
It
Prepare
to
perfectfood.
a
"
verily"The
Staff of
Life."
Shall
or
solid
a
frail and
children
give our
we
sturdy one"?
shall
Apropos of
me
tell you
the
fightand
this
buildinglet
who
made
won.
to
came
She
ago.
joy of
and
her three
York
2).
a
million
with
deter her
not
revelingin
love
all-abiding
an
dollars
was
and
work
own
preciouskiddies made
Some
day, of course,
grind a song.
going to have
here was
Today
busy-ness.
of three
fact that she
The
happinessof
it. The
City about
then the mother
was
of her
most
the
New
finishingpoint did
the
to
doing
tinuously
con-
WON
little woman
one
littlegirls(aged 7, 4 and
from
grow
steadilyand
we
steady,continuous
Mrs. F. C. Wheeler
educated
let them
we
WHO
the story of
years
staff
porous
their resistance?
MOTHER
A
seven
Shall
or
susceptible,
build up
hollow
a
the monotonous
Mr.
but
"
F. C.
was
meanwhile
all its unpurchasable
joy-and
Believingin the value of the home product Mrs.
Wheeler
had just succeeded in making white bread
of the finest and most
perfectqualitywhen Mr.
McCann
What
a
arrived
a
on
the
scene.
lucky lady she
friend
lifelong
and
thus
was
to
to
have
have
known
derived
him
as
the bene-
What
58
One
Eat
to
hundred
per
in New
cent
flour she made
no!
them.
The
in this way
She
whole
wheat
100
sounds.
total failures.
she had
what
promised whole
per
bread.
sentence
make
to
have
not
With
wheat
were
managed
not
had
did
managed to consume
tried mixing some
(as almost everyone
She
good.
it was
Wheeler
overcome.
It
flour is obtainable
wheat
sixth they
with the whole
But
Prepare
to
Mrs.
to
firstbatches
not
was
whole
easilyas that
so
Her
cent
so
stumblingblock
not
How
York
that
But
and
a
set
Five
of
but it
"
white
flour
does)and
good bread.
very
out
Oh,
do.
to
wheat.
Accordingly she experimented and gradually
worked
is perfect.For six years
out
a recipewhich
she has made
bread from this recipe. She never
varies it and
satisfied with
not
White
sweep.
are
bread
flour
her household.
pie crust
fails. But
it never
alone.
made
a
was
clean
from
muffins, waffles,cookies, even
of whole
made
She
Wheeler
banished
practically
was
Her
Mrs.
The
wheat.
recipesfor
given here after having been tested by the
writer and found to work
equallywell in strange
all
are
hands
as
Since
little
in Mrs.
Wheeler's.
this innovation
girlshave
come
of whole
the
to
wheat
Wheeler
four
more
household
(therebeing a five-year-old
pair of twins for good
measure),and if you doubt at all the value of whole
I wish you could
wheat as a safeguardagainstfrailty
see
those
fourteen
kiddies
to
"
three.
seven
Not
ranging in age from
oh no
juststurdyand
in all
fat
"
"
picturesof
colorful and
never
The
Bread"
Wheat
Whole
see
Life
of
riotous health.
and
doctor
a
Staff
59
They
dentist's bills
are
most
alknown,
un-
though previousto their whole wheat diet
they all had crumbly teeth.
bottle in the
little girlsand no
Seven
cascara
and never
of tonsilhouse ! Seven littlegirls
a case
itis nor
other illness save
a
slightcold in
any
seven
years! And don't forgetthat the firstthree
frail and susceptible
six years ago.
were
"
Mrs.
in her
came,
teeth and
bless the
But
due
to
will all admit
that much
Wheeler's
until she won,
From
and
"
so
"
all sides
from
be made
which
won
make
of whole
wheat.
She
persisted
change complete.
her
you.
hear that excellent bread
per cent
Mrs.
cannot
flour. Good
wheat
Wheeler's
bread
It is the best bread
true.
her
of the credit is
courage.
she made
good.
that this is not
own
can
we
1 oo
tastes
ence
great differ-
proofs which
the value
Mrs.
As she
other
many
she learned
day
we
of the very
me
physicalcondition at the time these
of the splendidcondition of her
own
last babies
own
told
Wheeler
"
bread
proves
I have
ever
eaten.
Try
Try
it yourself. (See recipe,
p.
it
"
household.
and
work
If you
out
have
Surely the promise of
will
are
sweeten
your
own
a
a
the
maid
maid
"
plan
for your
can't you
definite
the request for the
88.)
sum
extra
in
own
bribe her?
extra
work.
pay
If you
let something else go and
give
What
60
kiddies
the
Build
their
up
a
fair
be
at
the
would
your
the
bake
friends.
good
to
work.
some
It
Prepare
Staff
genuine
Bread
find
might
price
spreading
How
resistance.
you
or
and
chance
a
Perhaps
at
Eat
to
will
alone
capable
the
bread
for
By
doing
this
woman
your
you
of
Life.
do
it.
who
borhood
neighwould
PART
PREPARING
THE
II
FOOD:
RECIPES
X
PREPARING
It is assumed
a
of:
supply
that
2nd.
Whole
3rd.
If you
made
have
you
of
100
per
You
4th.
even
acid
If
get
proper
food
the
road
not
definite
cent
on
shelves
your
in
how
will
in
to
be
your
and
ply
sup-
sibly
(Pos-
steamer.
a
minds
balance
You
a
future
meals.
and
haphazard
easy.
63
start
proper
way.
knowledge
(See
think
you
can't
the
a
them.
these, don't
supply
your
cooker.)
them*?
start
and
meal.
corn
milling machine,
about
plans
flours
whole
small
a
casseroles
have
and
better
all, don't
have
haven't
you
now
flour, and
wheat
fireless
a
goods
have
your
grains.
have
You
5th.
FOOD
"
Breakfast
1st.
THE
p.
you
without
utensils.
Start
of
40.)
had
the
Above
right and
What
64
Eat
to
and
How
BREAKFAST
The
entire wheat
needs.
One
The
outer
per
element
Food
cent
the
which
bran, contain
in
removed
are
which
the
body
Value.
covering,includingthe
to
It
Prepare
GRAINS
contains every
hundred
layersnext
vitamines
to
bran
and
the
brown
the
preciousminerals and
millingwhite flour. Hence
for:
Breakfast Wheat
Get
the entire wheat
Cook
in
salted
No.
i
grain unground.
"
for
water
five
six
or
hours
in double
boiler.
In
and
the
heat the
morning
with milk
serve
thin
or
quantitydesired
cream.
Breakfast Wheat
Get
who
what
will sell you
Some
whole
the whole
is broken
the wheat
and
grain will
therefore
in
double
Serve
with milk
a
boiler
thin
or
at
cooks
have
corn
succeeded
meal,
prepare
in
as
also sell this.
minutes
Serve
in
a
with
double
thin
boiler.
cream.
In it
quicker.
result by puttingthe
hour.
one
Meal
getting(or grinding)undenafollows
:
"
through the fingersslowly into
all the time to keep smooth. Cook
stirring
Sift the meal
water,
miller
Any
cream.
Corn
If you
least
2
wheat."
peoplehave secured the same
grainthrough a nut grinder.
Cook
tured
No.
call "cracked
the millers
for breakfast
the
boiling
for twenty
What
66
and
Eat
to
How
Prepare
to
It
Oatmeal
By
oatmeal
old-fashioned
This
do
we
not
cooked
be
We
oats.
the
mean
steel-cut oatmeal.
coarse,
should
rolled
mean
least
at
hours
two
through in the morning.
Cooking it thus at nightit continues
at
night and
warmed
time
after the fire has
been
turned
thick
with
thin
Serve
medium
Whole
iy2
cups
5 level
1
level
2^2
Griddle
Wheat
for
steam
to
a
long
out.
cream.
(Mrs. Wheeler)
Cakes
(100 per cent)whole wheat flour.
of baking powder.
teaspoonfuls
teaspoonfulof salt.
of
of
cups
milk.
2
eggs.
l
teaspoonfulof
1st, mix
the
molasses.
flour,bakingpowder and salt.
2nd, stir in the milk.
3rd, stir
but
necessary,
4th,add
5th,
mix
the cakes
it makes
is
(the molasses
in the molasses
brown
the eggs, well beaten.
thoroughly and bake
on
more
a
absolutely
easily).
not
hot, well greased
griddle.
Wheat
Whole
(These
100
per
1
cup
cakes
cent.
whole
and
can't
wheat
buy
it
Griddle
Meal
delicious,but
are
You
Corn
at
the
the
corn
cup
must
grocers'.Grind
flour.
meal.
(undenatured)corn
1 level teaspoonfulbaking powder.
salt.
x/2 level teaspoonful
l
meal
Cakes
be
it.)
the
Preparing
2
level
Yz
teaspoonful
soda.
baking
Buckwheat
The
67
milk.
sour
cups
Food
buckwheat
flour
Cakes
which
is
the
on
market
is
tured,
dena-
whole
grain
also.
If
grind
it
of
succeed
can
you
yourself,
in
what
could
rice
or
cakes
oatmeal
be
of
some
the
delicious
more
than
a
and
fast
break-
cakes?
buckwheat
Rice
Griddle
getting
can
or
also
porridge.
Oatmeal
be
made
Cakes
from
the
leftovers
of
the
What
68
How
and
Eat
to
It
Prepare
to
MILK
Few
peopleunderstand the very great food value of milk.
Most
people give little thought to it. Like the whole
grains it contains every element which the body needs
"
and
it contains
furthermore
form.
Therefore
valuable
more
milk.
The
wise
elements
bone
and
calf
(The
and
of
more
all that the food
that of
only
food
milk
in the
To
green
but
This
invalid
understand
tissue
absorbed
by
the milk
to
in
the
of milk
milk
this it
From
cow.
is five times
he
is its
protein. The
because
they are in
child milk
into his blood
for milk
"
making,
leaves and
if the
Right
blood
blood
of iron.
meat
growing
the
world.
that make
for
of
valuable
more
form.
the
meat.
value
are
value
for
least five times
at
found
the
materials
could
that
tissues of
assimilable
And
Science has proven
in
all-
an
build
passedon
are
in the
greater than
and
seeds
found
to
food
materials
food
are
be clear
amount
The
is
Nature
thrive, and
and
grow
and
even
all found
are
is the
cow
materials
must
food
the
essential
are
of
life
to
these
than
The
must
it is
grains.
of
muscle.)
feed the calf.
to
milk
assimilable
most
convalescent
or
necessary
the grasses
from
cow
in the
for this is obvious.
reason
provider. The
calf.
the
the invalid
to
than 'the whole
sixteen
The
them
except,
obtain
can
more
is the greatest
go
the
has in itself every
perhaps, a
from
teins
pro-
food
stituent
con-
sufficient
his whole
grains
raisins.
or
the
undernourished
curative
value
or
convalescent
of milk!
Any
of energy
to digest.
requiresa certain amount
effort of digestion.Almost
Milk requires
no
immediately
This
blood
it enters
as
beinga blood maker.
your blood
such wonderful
has achieved
is why the genuine milk cure
other
food
"
"
Preparing
results
blood
in
even
"
which
cases
eliminate
will
the
disease
Food
incurable.
seemed
and
"
69
milk
will
Perfect
make
perfect
blood.
In hot weather
breakfast
try the combination
luncheon.
or
If you
But, besides
(Do
of milk
add
not
and
fruit for
to
this mixture.)
starch
overweight,use skimmed
being the most beneficial food
are
milk.
milk
for man,
is also the greatest germ
carrier in the world.
Every drop
of it should be pasteurized
before using unless it is certified.
"
Certified milk is
milk
be
can
and
have
your
is
is
In
is
does
a
from
heat
for 30
several
to
may
minutes.
Turn
but
where
the
herds, pasteurization
or
law.
If you
live where
pasteurizeit yourselfas
day, and
pint a day a quart
every
"
you
small
of strained
ever
out
in
a
double
the fire and
boiler and
let stand
in
(The temperature will drop to about
at once.
placein the refrigerator,
have milk in some
the family should
drink at
every growing child should
Milk
a
a
the milk
Put
165 degrees
degrees.) Then
of
Every member
To
you
cleanliness of the
and
cows
this is
exist you
not
145
Have
their
necessity.
thermometer.
it
a
and
:
heat
least
spected
in-
are
where
cases
measure;
necessary
communities
this law
form
pasteurizedin
of the health
very
absolute
an
some
Get
a
mixture
a
follows
which
cows
if you
Even
of the persons handling the milk.
their regularinspection
own
cows
by the Health
Authorities
milk
is better than
absolutelysure
cows,
from
their health, their food
regularlyas to
generalsurroundings.
Raw
milk
raw
combined
glassof
heated
honey.
Here
is better.
and
Honey
milk
and
(nothot) milk
is
a
drink
It is great.
honey?
to
add
a
teaspoonful
give the
children.
What
70
Even
the
weather
Use
it
a
patient
doses
the
in
milk
time
of
taking
medicine,
though
like
Prepare
to
milk
will
dissolve
It
enjoy
the
it.
honey)
In
hot
and
then
cool.
colds
irritated
or
pneumonia
about
cured
two
with
(combined
How
(to
to
of
case
and
don't
refrigerator
of
knows
the
who
ones
heat
in
put
Eat
to
quarts
the
under
honey)
the
throats.
on
this
of
milk
and
The
alone,
treatment
a
day
other
no
watchful
writer
care
of
in
small
food
a
or
noted
physician.
But
restful
of
tea."
wait
don't
and
to
refreshing
Treat
your
be
at
friends
ill
to
enjoy
time.
any
to
it.
this
Far
It
beverage.
better
than
"a
cup
is
the
Preparing
71
the Diet
Necessityin
Its
BRAN"
Food
working in offices,
made
whom
the obtainingof hometo
etc., and livingin rooms
bread
wheat
whole
even
or
genuine whole wheat
I wonder
grains for breakfast food is an impossibility.
this means
if you realize what
to you?
is
There
It is
of
laxatives
grainsis
White
kind
any
start
discard
all
pillsor
own
a
whole
on
artificial
bran
The
month.
of
the
laxative.
all refined food
and
bread
who
within
nature's
are
those
that
grain food today will
wheat
whole
fact
absolute
an
people who
of
horde
a
is the inevitable result.
Constipation
fact that it
The
indifferently.
packs in
the intestines.
Don't
this
is
ailment
common
a
ter
mat-
only discomfort.
within your body. Millions
It is disease. It is putrefaction
their poisonsconstantly
for your body
of bacteria excreting
absorb.
And
to
body becomes saturated with these
your
which
poisons. This is auto-intoxication (self-poisoning)
does
not
it less serious.
make
in time leads
to
the
most
It is
treat
serious and
not
awful
illnesses.
If the
then
danger of such illness does not frightenyou
think of constipation
as
seen
plain filth. Have you ever
of putrefactionalive with bacin a state
teria?
a pieceof meat
"
"
Do
you
body?
manicuring.
own
Pills and
like
You
other
to
who
think
are
of that condition within
so
dainty as
artificiallaxatives do
not
to
bathing and
relieve constipation
they aggravate it. Take one cathartic and
result the second day. Continue
and
to take them
become
helplesswithout them.
(And there will
results.)
contain the
formulas
Right food Nature's
which
will positively
constipation.If
prevent
;
"
"
your
note
you
be
the
will
worse
elements
you
are
What
72
of
one
food
the
Bran
bran
be
part
and
of
She
take
the
she
envelope
she
box.
put
a
You
mix
can
with
milk.
or
Also
and
the
start
the
take
a
from
the
the
"
this
"
for
The
night
regulate
his
just
turn
little
at
pocket.
a
it into
time
a
of
plenty
a
and
water
both
tablespoonful
extreme
It
The
but
breakfast
until
you
work
scavanger
precious
into
regulated.
fails.
mineral
will
case
Under
double
extreme
very
will
the
win
the
salts
bran
it
no
fight.
case
if
may
persist.
you
will
carried
to
need
may
regulated.
will
help
give
with
to
it
wheat.
careful, however,
Be
bran
doing
blood
your
to
it.
handkerchiefs.
with
require
cathartic.
never
month
Besides
a
very
a
prunes
at
each
sealed
and
went
or
it down
right.
case
treatment
take
of
enema
circumstance
Take
until
evening
an
cereal
may
Into
breakfast.
at
Wash
follow
band.
traveling hus-
her
bran
envelopes
it
Let
to
easy
husband's
her
your
cases
severe
of
use
This
it.
addition
the
these
it with
Severe
morning
with
restaurant
chew
to
try
box
little milk.
a
of
package
a
envelopes.
tablespoonful
it
contain
buy
be
for
small
"
morning.
every
this
get
grains
get those
to
lady
very
way:
whole
It will
certain
of
of
one
it in the
used
a
in the
Every morning
don't
The
not
can
following
cleanliness.
by
a
put
who
tablespoonful
a
day's
bought
saucer
the
laxative.
contrived
plan
He
in
help yourself
It
Prepare
to
above
right proportion. Failing
of
These
How
mentioned
is Nature's
in the
the
horde
then
"
and
Eat
to
bran
just
Pillsbury's.
as
it
to
comes
get
an
from
un-processed,
the
wheat,
"
uncooked
such
as
What
74
and
Eat
to
Cream
Same
flowerets
In
Cream
as
convenient
follows
boiler.
This
I served
deliciousness.
friends
I put
a
generous
sieve,but
careful
was
and
"
at
This
as
soup
let
follows
Take
two
as
same
and
and
three potatoes
or
stalks of
Cut
all.
quarters of
party
a
form.
in any
onion
through
telltale leaf appear.
The
its deliciousness.
a
mineral
value
in
of asparagus
cream
or
or
three
a
dozen
stalks of
bunches),leaves,
pieces. Boil about threesoft). Put throughsieve.
small
(or until
hour
an
into
two
about
and milk and heat.
butter, seasoning
Add
Do
to
:
celery(the outer
roots
their
at
of CelerySoup
be made
may
Cauliflower
luncheon
They ate with relish and remarked
is wonderful
There
them.
on
joke was
the liquidfrom boiled onions.
Cream
or
like onions
to
of
some
serve.
the well boiled
not
vegetable is
will be amazed
not
scald
to
milk, add
of Onion
the former
they did
quantityof
more
thickened
and
the
scalded
You
said
who
the soup
When
Cream
try them.
to
sure
find it
may
be seasoned
may
eaten
never
for
desired
milk
the
have
be
"
the
:
vegetable is cooking.
the
If you
Soup
1/3 of
about
you
soups,
liquidinto the
vegetablethrough the sieve
the
the
of the above
quantityof
drain
done
Put
Asparagus Soup.
proceed as
in the double
of
of Cauliflower Soup
of
any
to
the
while
It
Prepare
to
through sieve.
making
Put
How
allow
not
No
milk
is
thickening
to
boil.
needed
Mock
Take
a
bunch
one-half-inch
of oyster
lengths,cover
with
above.
OysterSoup
plant (salsify),
scrape,
with
water
and
cook
cut
into
slowly
Preparing
one-half
about
with
them
if
hour.
an
or
sieve and
desired.) When
the
Food
small
(A
pepper and salt and
If desired the oyster
the
75
onion
chopped
done, thicken,add
cooked
ter,
milk, but-
serve.
plantmay be
omitted.
thickening
through a
put
colander
VegetableStock
tonic
(Fine mineral
fresh
once
Do
a
for
the
children
or
adults.
Make
week.)
peel but scrub, cut and boil togetherall kinds of
carrots, parsnips,
vegetables,
turnips,
cabbage,leeks,celery,
Let
of each.
onions, beet leaves,etc., about equalquantities
not
simmer
about
Drain
Add
keep liquidin cool place.
this the liquidfrom spinach,
onions
and
to
as
Use
hours.
two
happen
you
have
to
stock for soup
and
rice,then diced vegetables
exactlylike
of
cream
any
tables
vege-
it.
day
one
or
with
unpearledbarley,then
as
even
spinach.
Or
a
cream
it
serve
made
soup
as
plain vegetable
consomme.
Before
of cooked
tomatoes
vegetables.About
This
cupful
table
or
however, add
servingconsomme,
to
part
one
stock is excellent
could
be taken
kill the
tomatoes
to
an
First. Put
to
Take
one
three of stock.
acidosis
patient.A
served
at
the
one
very
slack level
Soup
tablespoonfulof
brown
boil.
one
carrot,
Put
of the
not.
Vegetable Cream
rice
flavor
whether
day
a
sufficientquantity
sweetish
alkali for
once
a
fair sized potato,
three
four
or
through grinderor
Let the rice get
a
one
stalks of
one
parsnip,
celery.
dice very
ten-minute
largeonion,
small.
start;
then
add
vegetables
What
76
boil
and
Eat
to
to
a
Add
will
The
above
excellent
and
to
four
serve
with
wheat
bread
and
butter
makes
an
VegetableSoup
of
celery,includingthe
Boil
and
complete luncheon.
the tuber
vegetables (about
"
size) potato, parsnip,carrot, onion,
Dice
burning.
ing
bring to heat-
generously.
whole
of each
one
avoid
to
boil.
Plain
Take
boil into the vegetables.
water
pint milk
one
It
Prepare
to
all of the
add
serve
milk
allow
This
How
butter, seasoning. Stir
ready to
point.
not
Let
pulp.
When
Do
and
into small
leaves.
Some
three
four
or
cabbage
same
stalks
of
leaves.
pieces.
about
thirtyminutes.
pieceof butter
generous
Add
and
seasoning. Add
parsley
if desired.
quitethick.
Serve
The
above
makes
all of the
contains
excellent luncheon
an
preciousmineral
for children
with
salts and
whole
wheat
bread.
Bean
Thick
Soak
over
drain.
not
Boil
and
night
This
Soup
cupfuls
two
of
liquidcontains
the
soluble
six
simmering point about
at
white
dry
beans.
mineral
Do
salts.
hours, adding butter
salt.
Stir
frequentlyand
When
soup
Do
not
be
water
serve
the beans
rich and
thick.
ready to
should
add
strain.
The
outer
as
needed.
should
be broken
shell of the bean
has
open
its definite
value.
Serve
with whole
wheat
bread
or
oatmeal
and
crackers.
the Food
Preparing
Thick
the
Get
bean
dry
green
Soup
Pea
same
as
soup.
strain.
not
Do
Thick Lentil
made
lentilssoaked and
Dry
to
the
make
and
yellow peas
or
77
(Whole
wheat
make.
Keep
crackers
hand,
on
It is much
like
It.is fine
oatmeal.
to
to
bread
be
bought
largecracker
serve
or
"
with soups
serve
can
a
bean
as
same
unleavened
"
Bread
Health
Swedish
Soup
and
with soups
or
in
pea soup.
are
and
very easy
salads.)
packages anywhere.
is made
of entire
salads.
tendencyto make puree soups of all vegetablesor
legumes which contain any roughage is one of the evils
of present-day
cookingmethods.
the
realized that in straining
of us perhaps have
None
are
doing with these
splitpea or bean soups, etc., we
what the miller does to our
grain.
legumes precisely
lose part of the food value in this
It is not only that we
is necessary
for the
but the roughage of this bran
way
of the body.
work
scavenger
Some
ible"
people think that this outer coveringis "indigestFine
absorbable.
it is if by digestible
so
you mean
The
"
"
"
packs in
Our
We
of civilization. All
curse
the intestines. The
tastes
not
are
is the
food
absorbable
have
even
been
result is
cultivated
constipation.
until they are perverted.
thick
These
willingto chew.
reallyvery delicious. Cultivate a
soups are
in the children.
them
The
thick bean
them
milk
The
to
cook
such food
ioned
old-fashtaste
for
be improved by allowing
pea, soups may
until very thick and. then adding a little
or
when
ready to serve.
only puree which
our
system
allows
is Cream
of
What
78
Corn.
Eat
to
Cook
the
and
of
can
through sieve,add
milk
How
for
corn
and
was
a
Eating" to
revelation
learn
to
peeledmy
time
I had
the
had
etc.,
as
throwing the
thrown
for the
also be used
small
a
there should
the
had
you,
boiled
all the
Many
away.
a
of its mineral
know.
not
the
sauces
of
amount
follows
as
for
be
to
serve
1
seasoningand
hand
at
whole
a
sufficient
for thickening.
meal
butter, rub in the flour until smooth.
vegetablejuiceinto
stir until thick and
the saucepan,
heat and
serve.
beaten
yolk of
an
stir in the
Put
mixture,
Into this put the drained
smooth.
egg
:
When
water.
justenough water
vegetable.Prepare as follows:
of butter
The
in
savingjuice. Have
vegetable,
Melt
water
the sole purpose
No.
amount
the
best part of
of
most
of
Science
spinach,onions, cauliflower,asparagus,
should form the basis for soups.
(See
vegetablesin
tilltender
Drain
I, like
lost the best part of it. I did
cooked
are
the
sauce
been
turnips,et al.;
spinachfor
"Soups".)
Vegetablejuicescan
cooked
reading "The
in which
water
Cook
when
sink.
and
out
eaten
benefit and
The
me
potatoes, carrots,
minerals
precious
serve.
SAUCES
that I had
vegetablesdown
my
minutes, put
10
or
seasoningand
VEGETABLE
It
5
It
Prepare
to
will
greatlyimprove the
table,
vege-
above
sauce.
people find
Some
follows
Drain
No.
2
it easier
to
make
the
above
as
sauce
:
savingthe juice. Stir
vegetable,
amount
of
water.
Stir until thick.
the drained
flour
which
been
has
Add
back
vegetables
into this
moistened
butter
and
into the sauce,
a
with
a
small
little
seasoning. Put
heat
and
serve.
the
Preparing
White
(For
Put
a
of
pint
milk
of
milk,
heated
Sauce
into
rub
it
thick
until
and
Melt
scald.
to
tablespoonfuls
two
this
Pour
smooth.
stirring
boiler
double
the
butter,
until
Stir
flour.
79
Vegetables)
into
of
tablespoonfuls
two
Food
into
slowly
Season
smooth.
the
with
salt.
This
thinned
with
For
For
a
scalloped
fish
sauce
be
can
sauce
little
kept
milk
dishes
twice
on
as
a
as
hand
the
refrigerator
and
needed.
well-beaten
much
in
butter
egg
should
is
added
be
used.
to
above.
What
80
and
Eat
to
How
It
Prepare
to
VEGETABLES
after preparingshould stand in cold water
vegetables
hour before cooking.
at least one-half
water-soaked.
nor
Vegetablesshould not be overcooked
Learn
"time"
to
your cooking so that everythingwill be
done together,
always allowingyourselffive to ten minutes
and serving.
for preparingsauces
in all vegetables
Mineral
The
element
be conserved
can
habits
will discard the old and form new
very easilyif we
All
of
cooking.
The
of
value
It
serves
this mineral
as
for
balance
a
element
meat
be
cannot
other
or
mated.
overesti-
acid-forming
keeping down the acidityof our blood. The
of cooking conserve
all the minerals.
followingmethods
Don't
forgetthat these minerals are needed by the blood
of health.
to keep the tissues in a state
foods
"
thus
Carrots
Young,
not
tender
possess
which
the strong
has been
in vitamines
on
off the
and
our
They should
eighthsand may
1st.
carrots
Cooked
sweet
are
flavor
for
stem
mineral
of
a
generous
2nd.
dab
Steamed
delicate.
They do
the larger(winter)tuber
long time. They are rich
salts and
should
appear
quently
fre-
very
menus.
scraped,cut lengthwiseinto
be
be
in
a
in three ways
plainlyserved
casserole with
enough to keep from burning),a
a
and
a
very
quarters
or
:
little water
(just
very little(orno) salt and
of butter.
and
served
with butter
3rd. If boiled they should be
See VegetableSauce Nos. 1 and
served
2.
or
white
in their
own
sauce.
juice.
What
82
of the great
and
Couldn't
go back
to
pretend"there is only one
family tires of his brown
for two
table, entirely
or
he
when
Prepare It
to
Baked, the minerals
inate
predom-
neutralize the acid of the starch.
than
we
How
of starch.
amount
more
and
Eat
to
childhood
our
of
way
habits
three
"Let's
?
If the
cookingpotatoes
let him
coat
and
days.
disappear from
He
the
come
wel-
will be very
back.
comes
however, potatoes may be served
variety,
the followingways :
and
Baked
1st.
(thoroughlyscrubbed first)
in any
For
of
"
in
(or cut
two
mash,
slice off
a
makes
them
above.
as
milk.
for
oven
five
to
ten
bake
done
the
out
in
cut
inside,
this
Return
and
skins, pin togetherwith toothpicks
mediately
im-
soggy.
When
lengthwise),
scoop
salt,butter and
with
season
this bake
For
Stuffed.
2nd.
Standing
done.
when
served
to
the
moderate
minutes.
jackets.They must be removed
the moment
from steamerthey are cooked, otherwise they
are
They may then be peeled (remove the brown
soggy.
New
skin only) and served plainor mashed.
potatoes are
whole
in butter browning
and over
delicious turned
over
in a fryingpan.
4th. Scalloped. Sliced into a casserole with plenty of
milk
in their
Steamed
3rd.
and
seasoned
with
butter, pepper
5th. Au gratin. Same*
gratedcheese. Steam them
6th.
Lyonnaise. Same
sliced
The
as
4th
first
"
as
and
with
salt.
generous
layersof
in skins.
4th
with
layersof thinly
onions.
raw
last three ways
the potatoes
are
are
not
so
peeled. However,
good
as
their
the first because
juicesare
not
tirely
en-
lost.
Onions
Onions
vitamines.
are
sulphur,iron and other minerals and
grandmotherspinnedtheir faith to the cura-
rich in
Our
the Food
Preparing
tive value of "Onion
Try
Besides
are
onions in
have
to
Syrup" in
colds
with
and
"
form
some
83
twice
or
once
good reason.
week.
a
they contain they
splendidbody regulator.They are reallya leafy
the minerals
a
vegetable but
There
is
humble
vitamines
and
you
which
alternate
may
with
them
vegetableof greater
probably no
tubers.
your
value
the
than
onion.
Chopped and used as seasoningthey are well appreciated,
but as a vegetablein their own
rightthey are not half so
popular as they should be. They may be served:
in their skins.
Baked
1st.
(They requireabout as much
time as potatoes.) Then
peeled and served with butter.
They are delicious.
"
2nd.
Steamed
3rd.
Boiled
butter
as
the
"
served with butter
for soup
saved
water
they may be served in
carrots)to which is added
or
for
and
and
their
white
or
and
"
own
sauce.
(prepared
sauce
the beaten
with
served
yolk of
an
egg
little cream.
a
Cooked
4th.
in
a
with milk butter and
casserole
ing.
season-
Cabbage
Cabbage
rich in
is very
value is greatest served
indigestible
by
very
should
be
an
1st.
before
Steamed
dish, cut
with
fine and
white
sauce
It will cook
It also
2nd.
seems
Boiled
soaked
cooking,then
one
hour
served
thinned
quickerif
more
about
meats.
greasy
or
in cold
made
cooking.
over
Instead
it should
for
water
It
at
least
"
until tender,placedin shallow
with
with
cut
Its food
It is sometimes
cooking or
wrong
prepared,quarteredand
hour
in salads.
raw
be boiled with
not
sulphurand hydrogen.
salt,pepper
and
butter
or
cream.
into
coarse
shreds.
delicate this way.
of
three-quarters
an
hour
in
an
What
84
uncovered
same
kettle
the
"
above
as
Eat
to
If you
and
How
liquidused
It
Prepare
to
for soup
stock
served
and
"
creamed.
or
of cabbage
making soup stock try cream
the cabbage.
soup or else steam
3rd. Cooked in a casserole (1 hour) with a little water,
butter,pepper and salt. Never use vinegaron cabbage.
not
are
Savoy {Curly Cabbage)
It should be
digestible.
as
cabbage. It takes less time
preparedand served the same
to 30 minutes
to cook, 20
being sufficient.
cabbage is very
This
delicate and
Brussels
The
delicate of
most
the loose
remove
same
as
the
all the
same
Steam
To
cabbage family.
leaves,let stand
outer
^4 "f an
cabbage. They may
as
cabbage.
30 minutes.
Sprouts
nour
pare,
pre-
in cold
water
(untiltender),and
serve
also be cooked
in
a
casserole
Cauliflower
Separateinto
hour, then
2nd.
54
Boil
the
of
as
same
3rd.
in cold
let stand
water
one
"
and
Steam
1st.
flowerets and
"
serve
about
flowerets
20
for
with
butter
minutes.
cream
sauce
Use
soup
or
the
and
white
juiceand
serve
sauce.
about
cauliflower
above.
Au
gratin
"
casserole,pour
over
first cook
it
white
some
cauliflower,then placein
the
sauce
thinned with
sprinklegrated cheese over
top and brown.
4th. Au casserole with milk, butter,pepper
and
cream.
salt.
Celery
The
outer
and
stalks which
beneficial when
are
cut
not
fit for the table
into
stwed
pieces,
are
and
tizing
appe-
served
Preparing
in their
flavored
and
The
sauce.
own
with
and
85
be thickened
should
same
butter
the Food
the
beaten
with
of
yolk
meal
an
egg
added.
Asparagus
Rich
in mineral
delicious
with
butter
There
or
are
The
soup.
entire stalk
The
the
cream
toast
on
cream
into inch
white
else
or
a
most
of
serving are:
lengthsand served
sauce.
dishes,but always save
-fancyasparagus
soup,
makes
water
simple ways
cut
or
or
many
liquidfor
Boiled, the
value.
the asparagus
steam
cook in
or
a
casserole.
Spinach
Rich
iodine.
the
on
1st.
all of
Like
fine
Cut
cooked
Boiled
in
and
the
"
with salt,pepper
may
It may
and
be sliced and
be:
a
appear
chopper(to reduce
meat
casserole without
seasoned
water,
(about 20 minutes.)
butter
used
water
should
and
"
put through the
or
with salt,pepper
vegetablesit
the green
often.
menu
its bulk) and
2nd.
value, especially
potassium,iron
in mineral
for
The
butter.
arrangedon
cream
hard
and
soup
boiled
served
yolksof
eggs
top.
the fire
over
3rd. Spinach may also be cooked directly
without water.
(This, however, requireswatching to keep
then be creamed
from burning). It may
by adding a little
milk, butter and seasoning.
several fancy ways of preparingspinach,
all of
There
are
which are good providedthe juiceis not wasted.
Beet
other greens
top and
spinach and
(Never use
the
water
used
vinegaron
cooked
are
for
soup
in the
same
way
as
stock.
greens.)
StringBeans
Stringbeans
a
casserole
and
or
butter beans
served
with
may
butter
be steamed
or
white
or
sauce.
cooked
in
What
86
Eat
to
and
How
Beans
Lima
Almost
how
to
the
remove
directions from
the wheat
To
double
skin
mind.
The
boiler and
boil well
let simmer
and
pepper
Do
not
of
it.
remove
fire about
down, then transfer
about
minutes.
30
milk
(Add
serve.
these
skin like the bran
outer
to
as
Dismiss
over
beans, cook directly
lima
water
letting
salt and
of the bean.
its definite value.
fresh
minutes
20
directions
givesyou explicit
outer
your
has
stew
cook
good
every
It
Prepare
to
or
to
Add
a
ter,
butalso if
cream
desired.)
Dried
beans
lima
morning
do
point,turn
They should
should
drain
not
add
"
fire and
down
be served
butter.
The
for the last half
thyme.
of
bone
roast
Dried
Prepare the
used
as
hours
soup,
lamb
3
4 hours.
or
juicewhich,
own
when
ficiently
suf-
a
quitethick. Flavor generously
is improved by boilingwith them
small bag of sweet
Marjoram and
cook
to
with
them
the left
over
for flavor.
White
same
Beans \ Peas
lima
as
served
beans
plain or
and
Lentils
whether
baked.
they
They
to
are
need
be
several
cooking.
tireless cooker
The
is ideal for the above.
Brown
Brown
as
rice is
many
Following are
1st.
with
simmer
to
be
flavor
hour
soaked
allow
peoplelike
French
overnight. In the
sufficient water, bringto boiling
in their
cooked, should
with
be
It may
so
ways
some
2nd.
rich in nutriment
possibleto
as
that it is wise
serve
it
to
trive
con-
appetizingly.
:
suggestions
"
be served
butter, pepper
Rice
and
It is delicious
as
salt.
with
a
vegetableinstead
(For directions see
fricassee of chicken
of potatoes
65.)
(or other
p.
the
Preparing
fricassee)
with
around
arranged
of
plenty
or:
gravy,
Rice
Boil
l
cup
rice
:
Put
slowly
to
season
of
cups
taste;
it
into
l
is
rice
served
and
of
of
and
flour
milk
(or
a
into
butter
stock
rice
the
make
cooking
tablespoonful
vegetable
over
pour
mounds
Eggs
tablespoonful
l
rub
1^2
Poached
while
and
in
platter
87
"
with
"
and
melt,
stir
of
follows
as
the
Food
a
;
pan,
sauce-
this
into
water)
or
with
serve
ing
dress-
;
poached
eggs.
The
dressing
juice
instead
sieve),
or
of
above
the
stock
mixture
a
onions.
and
for
The
of
(rub
canned
juice
tomato
latter
a
rice
layer
until
in
any
Brown
of
on
salt
cheese,
a
mushrooms
chopped
Rice
it.
Arrange
another
layer
Moisten
top.
through
tomatoes
and
tomato
of
of
layer
a
rice
very
well
for
macaroni
and
with
and
rice
so
milk
on
"
and
brown.
rice
Brown
tender,
grated
cheese
having
bake
of
until
using
by
delicious.
is
Scalloped
Boil
varied
be
may
your
rice
may
be
substituted
for
recipes
fritters
are
the
latter.
delicious.
or
spaghetti
What
88
to
How
and
Eat
Prepare
to
It
BREADS
importanceof
bread.
wheat
Following is the recipegiven to
your whole
us
by Mrs. Wheeler, the story of whose whole wheat family
be found
on
can
page 56.
this recipeexactly,not
Follow
approximately. Mrs.
much
Too
Wheeler
To
varies
never
be
cannot
stress
it successfully
you
use
it
it and
have
must
dough
is very
reason
for this is obvious ; the bran
cooking,hence
the
fails.
never
stickyand
thin, very
the
laid upon
hard
The
handle.
to
in
the moisture
absorbs
dough requiresmore
The
mixer.
bread
a
other
than
water
flours.
Lighten your flour before using; i.e.: handle it twice.
it from
It packs too heavy in the bag. Transfer
bag to
sift it and
before measuring. You
other receptacle
may
but the siftings
must
for cleanliness
the siftings
examine
"
"
into the flour.
be put back
Do
fillthe bread
not
in the
Also
do
enough.
bottom
Do
use
not
They
must
not
flow
over-
deep
use
good
tins
bread
sized tin is
2^2
"
8^
in.
to
by 3^2
3 in. is
in.
deep
by 2^4 in-
measurements.
the bread
cut
very
sharp
it with
The
full.
too
cooking.
A
not
a
pans
a
knife.
dull
Dissolve
one
You
can
day
and
after it is baked
ruin
a
good
loaf
by
ting
cut-
knife.
recipefollows:
Whole
until the
Wheat
"
{Mis. Wheeler)
Bread"
cake of yeast in
one
cup
of lukewarm
water
before you do anythingelse. Set it aside to dissolve.
the followingingredients,
combine
Next
being sure
to
90
What
pans
in the
and
the
of
How
It
Prepare
to
that all sides will bake
so
occasionally
removing from the oven, butter the tops of the
loaves, and
method
and
oven
On
evenly.
Eat
to
let them
stand
baking the
the bread
cool.
to
loaves
As
will have
itself will be
a
light. Don't
result of
a
thick,firm
this
crust,
the bread
cut
till
day, and when you do, use a very sharp knife. In
the crumbs
board
save
cutting,
by sweeping them off the breadinto a special
crock.
They can be used for thickennext
ing.
will
You
bread
note
that
into loaves.
forming
or
risen in the
then
take
the
into
directly
Heat
is
In
mixer,
soft
bread
or
even
Test
of sound
The
hands
which
"
a
few
times,
and
should
put
it
be hot.
real factor all the way
a
oven.
your
kneading the
ciently
dough is suffi-
crank
your
tins
of
the
the mixer
dough right in
the buttered
quarter
a
is made
When
turn
through.
recipevaries and
just one way the above
for cooking. Sometimes
time
and
mention
no
before
hour
an
it with
the bread
straw
a
removing from
and
a
and
need
an
hour
half, depending on
listen for the absence
oven.
of the loaf is flat and
appearance
may
that is the
brown
almost like a
fruit cake.
Put
raisins into
If you
have
flour,use
a
two
or
cannot
The
dough
be
(about
use
must
not
1/3
cup
sugar
wheat
like fruit cake.
procure
100
per
cent
the market
(80 per cent)plus
each pound), plus
to
tablespoonful
on
graham. With
above
recipe. It
until you
whole
to
locality
of
Plain
cups
a
is
be
so
softer
considerably
Persist
2
It will be much
failed in your
cups
you
must
loaf.
the kind which
little bran
one
a
secure
Whole
flour
thin and
than
100
a
per
Wheat
this
mixture, however,
will
flour.
requiremore
stickyas above and yet
white flour dough.
cent
flour.
Muffins
Preparing
the Food
91
rounding teaspoonfulbaking powder
Y2 teaspoonfulsalt
1% cups sour milk
y2 level teaspoonfulbaking soda
1
I
egg
1
butter (melted).
tablespoonful
the dry ingredients.Beat
Mix
then
the
melted
well
and
bake
Very
hot
If
butter, then
in
milk
sweet
the
omit
is used
tins
the soda
to
17
and
added
minutes.
20
to
heaping
use
two
this
recipe.
(Mrs. Wheeler)
Fruit Muffins
Wheat
the milk,
minutes, then moderate.
of baking powder.
teaspoonfuls
Chopped raisins or dates can be
Whole
add
dry ingredients.Beat
greased gem
12
first 5
oven
the egg,
"
(One Dozen)
1/2 cup
brown
1/2.cup
of butter
2
or
y2
of sawtay
cup
eggs
Y^
yz
2
sugar
cup
of milk
cup
chopped
cups
raisins and
of whole
wheat
dates
flour
level
of baking powder
teaspoonfuls
y2 level teaspoonfuleach of cloves,salt,allspice,
ginger,
2
cinnamon
and
nutmeg.
1st.
Cream
2nd.
Add
the beaten
3rd.
4th.
Mix
the
Bake
Put
the butter and
sugar.
eggs.
togetherand
dry ingredients
in muffin
tins for about
35 minutes.
O Id-Fashioned
4
of whole
wheat
Have
After that
oven."
cups
them.
in the milk.
very hot for the first five minutes.
3^2
add
Nut
Loaf
flour
of baking powder
rounding teaspoonfuls
use
the
a
oven
ate
moder-
What
92
and
Eat
to
How
to
It
Prepare
%. cup sugar
salt
l teaspoonful
l cup
chopped nuts
l cup
chopped raisins
"
egg
2% cups of milk
butter.
1 tablespoonful
Mix
the flour,baking powder, salt
and
egg, stir in the milk; into this stir the dry
and raisins last. Let stand in warm
the nuts
minutes
bake
and
in moderate
also,like plainbread, sometimes
it with
Unless
straw.
add
ingredients,
placefor 20
for 50
oven
takes
dry it is not
minutes.
longer to
cook.
It may
take
done.
the
beat
sugar;
This
Test
1
1/3
hours.
Bread
Date
For
raisins
"
or
1
cup
use
dates
1^
and
Date
2
^
dates
cups
instead of
nuts
and
nuts.
Gems
eggs
54 pound
1
cups
cup
dates
milk
\x/zcups flour
2
baking powder
teaspoonfuls
Yz teaspoonfulsalt.
Beat the yolks; add the milk, the flour and beat until
smooth; add the baking powder and the dates, chopped.
Mix
thoroughly. Bake in twelve greased gem pans, in a
Serve hot.
quick oven
30 minutes.
Chopped raisins may be substituted for dates.
Whole
Wheat
(Unleavened
Mix
y2 pintof
quart of flour,two
milk
whole
with
Crackers
wheat
y^ pintof
bread)
water.
Rub
into
1
of butter; add gradually
tablespoonfuls
the
Preparing
and
the milk
Knead
dough.
it with
this
hatchet
a
You
water.
enveloping the
each
piece just
squares,
lay
moderate
oven
in
them
until
a
be
must
well
Whole
3 cups
of
2
cups
of milk
2
eggs
3
level
l
level
1
tablespoonfulof
and
slightlybrown.
the dough must
rounds
or
bake
in
The
only
be very
a
hard
Waffles" (Mrs. Wheeler)
flour
wheat
the
Mix
melted
butter.
salt.
flour, baking powder and
2nd.
Add
the
milk.
3rd.
Add
the
eggs,
4th.
Mix
thoroughly,and
well
beaten.
bake
Southern
cups
into
teaspoonfulsof baking powder
teaspoonfulof salt
1st.
2
into quarters ; roll
manipulated.
Wheat
whole
pound
pounder, folding it
possible. Cut
lightlygreased pan,
is that
dry
fifteen minutes, then
as
crisp and
be remembered
thing to
and
thin
as
for
93
hard, almost
a
ordinary beefsteak
air. Cut the dough
or
over,
have
must
dough
Food
Corn
on
hot waffle iron.
a
Pone
milk
sour
y2 teaspoonfulsalt
y2 (level)teaspoonfulbaking powder
butter
1 tablespoonfulmelted
2
cups
Mix
milk
coarse
corn
salt and
and
"pones"
Place
meal.
meal, add
stir into meal.
about
in
y2
inch
greased pan
melted
butter.
Stir well.
Dissolve
Make
thick.
and
bake
until brown.
small
soda
in
oblong
What
94
Eat
to
and
How
Johnny
1
cup
l
cup
whole
wheat
It
Prepare
to
Cake
flour
meal
corn
1/3 cup sugar
l
rounding teaspoonfulbaking powder
x/2 teaspoonfulsalt
1%. cup sour milk
Yt level teaspoonfulbaking soda
1
egg
l
butter (melted).
tablespoonful
Mix
the dry ingredients.Beat
then
the
melted
well
and
bake
Very
hot
The
in
greased
first 5
oven
above
butter, then
may
Whole
have
wheat
of whole
for
Pie Crust
wheat
top
and
of
a
y% of
a
cup
butter
of
tablespoonfuls
Whole
with
wheat
white
singlesheet.
strips.
It
and
cold
pie crust
flour, and
tastes
flour ;
be
can
little
using a
bottom
crust
for
flour
teaspoonfulof salt
teaspoonfulof baking powder
9
minutes.
20
(Mrs. Wheeler)
"
a
of
to
muffins, etc.,
of
^
24
17
(slackcupfuls).
followingrecipemakes
pies.
3 cups
milk,
tins if desired.
for white
The
two
tin
in gem
may
wheat
Wheat
the
dry ingredients.Beat
shallow
be baked
whole
substituting
less of the whole
the
add
egg,
minutes, then moderate.
Any good recipeyou
used
the
sawtay,
or
any
good
ing
shorten-
water.
is
more
is therefore
brittle than
difficult
equallygood,however,
to
that
made
roll into
when
cut
a
into
the
Preparing
Whole
Wheat
Flour
(Mrs.
Put
one
continually
of
the
roast,
satisfactory
the
flavor
whole
cup
over
a
with
fire
the
can
flour
be
made
95
Thicken
Gravy
Wheeler)
whole
consistency.
wheat
than
of
to
Food
flour
wheat
till
it
is
brown.
of
amount
Add
gives
with
a
a
in
a
Add
this
water
necessary
pinch
of
gravy
white
of
much
flour.
dry
to
the
to
give
This
salt.
more
stir
skillet;
juice
it
use
delicious
a
of
What
96
Eat
to
and
How
SALAD
thingsof
with
all kinds.
and
Mix
left
Use
It
HINTS
salad, salad, salad.
Have
Prepare
to
utilize
raw
green
vegetables but always
the delicious,nourishing
over
"
the
crisplettuce leaves and
dressings.
Don't use
vinegar use lemon juiceinstead. In the good
old days when
"cider" it was
not
so
bad, but
vinegarwas
keep the acids which are called "vinegar"today,out of the
reach of the children.
Lemon
juicetastes better,it is a
food and it bringsout the flavor of other fruits and vegetables.
"
All
green
contain
leaves
rich in minerals.
are
their
than
state
raw
Have
a
salad
Have
a
crisphead
and
young
at
of these
Many
when
"
greens,
or
or
varietyis
Mixed
are
green
leaves
effective in
more
cooked.
lettuce
The
All
dinner.
every
dandelion
beans, etc., etc.
the vitamines.
water
cress
or
"
left
lettuce with
water
over
cress
string
endless.
VegetableSalads
May be made from any available
raw
vegetables.
:
Suggestions
Asparagus and green peas served
French dressingor mayonnaise.
mixture
of cooked
or
"
Left
over
boiled
beets
may
be
on
diced
a
lettuce leaf with
and
served
on
a
such as diced apple or
something white
shredded
cabbage. Boiled dressing celery nuts.
and greens
the raw
vegetables
During springand summer
should be used as much
as
possible.Two which should be
with any mixed
used as often as possibleand
vegetable
combination are spinachand gratedor ground carrots.
lettuce leaf with
"
"
"
What
98
Eat
to
and
How
Cabbage
The
an
Strip
the thick
leaves
given me
by
the
head
the
tenderest
leaves.
Cut
out
leaf vein.
center
Lay three or four of these half
as
tightas possible.With a very sharp
through the roll. The shavingsshould
roll
together,
sections
extremelyfine.
Rub
a
onion
to
was
housewife.
from
knife shave
be
Salad
followingrecipefor cabbage salad
old German
It
Prepare
to
salad bowl
with
the
taste, mix
garlic(or mix some
finelychopped
cabbage),placethe shavingsin bowl, season
well with
night (or for
over
with
French
several
and
dressing,cover
hours
before
let stand
using).
Tomatoes
Are
popular,and
very
in minerals
salads
bowl
are
with
vitamines.
and
combinations
Their
With
numerous.
They
reason.
the seeds
filled with diced cucumbers
and
are
and
scoopedout
served
on
rich
very
fancy
and
the
lettuce leaves
mayonnaise or boiled dressingthey are delicious.
If served plain sliced
ther
they should be eaten with neivinegar. Just salt or any salad dressing.
sugar nor
Soluble C in tomato
The
juiceand
discoveryof Water
that cookingdid not destroythis vitathe further discovery
This is
mine have given to the tomato
new
a
significance.
the vitamine which
protects againstscurvy, hence tomato
juiceis now
given to infants who are fed on pasteurized
where
milk in cases
juiceis not available.
orange
with
"
"
Cucumbers
The
peelingof
cucumbers
water
for
thin and
should
at
then
least
served
the cucumber
on
one
stand
hour
should
in very
before
be
cold
using.
lettuce leaves with
quitethick. The
iced)
(preferably
Then
French
sliced very
dressing.
Preparing
Cucumbers
used in all
are
of these the seeds
Cucumbers
If you
has
made
them
the meaty
soaked
In
most
part diced.
in
vinegar. It
people.
many
"disagree"with
of the
are
one
possiblyeat them, cucumbers
valuable of the springvegetables.If they have heretofore
gar
disagreedwith you perhaps you ate them with vine-
most
can
with
or
starch
the wrong
with
combination
boiled
(such as
combine
which
cucumbers.
Your
other
white
foods.
them
Try
potatoes
not
once
white
nor
Plain
bread) will
distress may
all.
at
neither
eat
you
of
potatoes and
the fault of the cucumbers
at
and
be served
never
99
of combinations.
sorts
scoopedout
are
should
is this which
the Food
have
at
bread.
a
not
been
meal
The
genuine
"
Combination
Is head
lettuce leaves,sliced cucumbers
is best served
But
there
with
are
French
so
and
tomatoes.
It
dressingor mayonnaise.
"combinations."
many
Waldorf
Is diced
apples,chopped nuts
dressing.
boiled
Salad
Salad
and
celeryservea
with
sweet
Fruit Salads
combination
Any
leaves with
with
fresh
salad
Cooked
fruits
The
raw
served
were
fruits served
raw
dressingand
is delicious and
nuts
are
boiled
of
intended
fruit combinations
without
sugar.
salts.
for salads
in both
The
lettuce
generouslysprinkled
rich in mineral
never
on
salads
nor
tails.
cock-
and
tails
cock-
original
"
Fruit Salad
'Was
grapes
a
combination
and
nuts,
of
served
oranges,
with boiled
diced
bananas, Malaga
dressing.
What
100
banana
A
a
lettuce
split
banana
lengthwise,
salad
juice,
mixed
Carrot
Carrot
of
parts
the
and
and
of
mixture.
le-duc
of
made
mixtures
the
cheese
cheese
cooked
grinder.
and
(or
is
of
made
about
with
carrots
to
with
is
honey.)
any
small
with
served
also
canned)
Crushed
and
and
delicious
are
Cream
with
the
juice
oil
Salad
Season
(Bar-le-duc
lemon
olive
equal
about
1/3
flavor
and
taste
juice.
familiar
are
is
ground
Cheese
you
diced
a
of
parts
Cheese
nuts.
but
on
drop.
Salad
and
lemon
Cream
of
Cheese
chopped
with
generously
by
served
nuts
dressing
equal
Cottage
cheese
cottage
with
best
drop
Cottage
quantity
Most
is
with
boiled
with
It
Prepare
to
sprinkled
also
served
nut
and
lemon
and
is
leaf
How
and
Eat
to
good
with
pimento
the
a
Fruit
cream
cheese
of
combination
A
similar
fruit
jam
red
paste
or
bar-
and
rants,
cur-
be
can
jelly.
These
crackers.
chopped
which
has
raisins
been
or
put
figs
through
or
Preparing
SALAD
When
lemons
dressings.There
food
in itself ; it will
it bringsout
Don't
use
be had
three
are
givea
the natural
do
not
use
The
reasons.
better flavor
to
vinegarin salad
lemon
juiceis a
the dressing
; and
flavor of other fruits.
plainvinegaron anything.
French
Real
101
DRESSINGS
to
are
the Food
Dressing
French
dressingis made with 4 parts oil to l part
lemon juice. The
lemon juiceshould be beaten into the oil
drop by drop. A pinch of salt and a dash of paprikaare
added to taste.
It will keep indefinitely
in a cool place.
For fruit salads where French dressing
is desired it should
be equalparts of oil and lemon juice. The latter bringsout
the flavor of the fruit. This is good with a grapefruit
or
diced banana
salad.
Mayonnaise
Place
two
bowl, which
first. Add
dry
mustard
yolks in small sized old-fashioned mixing
Beat with a fork
to a pointat the bottom.
runs
one-half teaspoonfulsalt,one-half teaspoonful
egg
and
a
dash
of cayenne.
Then
take Dover
egg
beater
(theone with the wheel and rotary motion) and have
some
one
drop in olive oil drop by drop while you beat
the mixture
constantly.When
drop in the
gets very stiff,
about one-half tablespoonfulof lemon
same
juice.
way
This
thins the mixture.
then
more
lemon
juiceand
and
consistency
small
lemon
go in very
When
to
Then
add
It
half
pint can
slowlyat
it is smooth
the
and
oil until very thick,
until
dressinghas right
usuallytakes the juiceof one
so
flavor.
a
more
start
about
on
of olive oil. The
or
the mixture
oil
must
will separate.
half made, the oil may
be
What
102
added
Eat
to
and
How
to
Prepare
It
faster
wise
(one-halfteaspoonfulin a tinystream),likethe lemon
juice.
This dressingshould be tightlycovered and kept in a
It will keep for several days.
refrigerator.
If it separates, either during mixing or after standing,
it
be made
smooth
can
again by takinganother egg yolk and
beatingmixture into it almost as slowlyas above.
"Droppers" for making this dressingcan be bought at
hardware
any
for
store
ten
cents.
Cream
Make
Mayonnaise
justbefore serving
beat into it very thick well whipped cream
usingabout equal
and mayonnaise. Thin
will
whipped cream
parts of cream
This
not
answer.
dressingis delicious with crisphead
lettuce
with
"
lettuce and
tomatoes
Boiled
Salad
2
eggs
3
1
tablespoonfuls
sugar
juiceand
cup lemon
1
cup
1
flour
tablespoonful
teaspoonfuldry mustard
level teaspoonfulsalt
tablespoonfulbutter.
1
1
1
Put
above
mayonnaiseexactlyas
or
water
milk
the milk
togetheruntil smooth;
eggs.
Into this stir the hot milk.
flour
until the eggs
cook
three minutes.
the sugar,
salt and
Return
fire and
to
constantly.When
boiler; melt butter; rub
scald in double
to
and
or
fruit salads.
with
Dressing
butter
and
and
Return
add
to
the
double
beaten
boiler
two
cooked; stirring
constantly
are
from
Remove
mustard
(moistenedin
cook
until
almost
done
stir in
the fire and
thick
add
and
a
slowly
little water).
smooth, stirring
the lemon
juice.
Preparing
the Food
103
FRUIT
ing,
blessingto man, delicious,appetizthe flow of gastricjuices. Grateful
it stimulates
to
parched throats of the sick; eagerlyeaten by children
is
Fruit
the
of God's
one
it has, unknown
people whose
With
themselves, saved
to
bodies
salts in
of the soluble mineral
waste
fruits have
indeed
been
to
the last
water
soluble vitamines
Cultivate
B
for fruits
in abundance
also contain
and
mineral
are
the
C.
for fruits of all kinds
taste
your
our
God-send;
a
degreeand
laden
grains and the
cookingour vegetables,
from
removed
many
starved.
otherwise mineral
were
minerals
the
lives of
the
Increase
the
the fruit farmer, which
thereby encourage
increase the supply and thus fruits will be cheaper.
all help to get these preciouslife savers
within the
us
demand
will
Let
and
of the poor.
Eat fresh fruits and
reach
and
every
meal
much
underestimated.
of
candy.
fruit
enough
to
you
need
the
whole
Sugar
up
a
eat
sugar
does
well
their
sufficient
fruit
not
without
mix
is
with
in the
sugar
fruit
sugar.
starches
it is
table
and
They
is
"
own
good
not
should
you
"
very
relish
(Habit).
often
sets
the children
Teach
habit
the
means
its
Why
meals
between
stomach.
Serve
contains
the
at
instead
this
"
let it alone.
"
been
appetizer.
an
fruit acids
sweetened
and
children
quantities.If
state
or
any
has
cocktails.
not
All
at
"
value
the
without
sugar
fruit without
sugar
to
sliced oranges
on
providedthe
It is the
al.
et
in its natural
fermentation
enjoy
as
in
sugar
them
Sugar
always
season
Their
in salads and
them
grapefruit,oranges,
natural
Give
sugar.
fresh
Serve
fruits in
meals.
between
Serve
latter without
fresh
will like it
never
to
just
formed.
(white bread, cake, etc.),
104
What
eaten
with
fruit
It
A
on
is
hot
thirst.
summer
of
lemon
day
is
fruits
destroys
Some
is
the
stomach
not
the
forming
Eaten
and
acidosis
contain
in
them
for
minutes
few
Sun-dried
{beautiful
and
is
acids
no
and
acid
certain
illnesses.
in
changed
alkaline
is
thus
salts,
of
body.
your
for
food
better
an
of
looking)
sulphurous
for
and
sun
Soaked
the
morning
of
food.
overnight
and
article
other
any
way.
in
dates
fruits
cheaper
Ask
Cooking
they
an
are
cellent
ex-
fruit.
raisins
Give
than
available
every
a
iron
more
breakfast
are
your
patient.
Raisins
with
in
or
the
there
sugar
fruit
that
their
neutralizing
without
and
raw
for
quench
immediately
are
into
water
vitamines.
and
milk
acids
cold
fruits.
raw
idea
with
eaten
converted
bases
as
ferments
false
Fruit
true.
ance.
disturb-
not.)
good
so
will
and
will
of
glass
a
refreshing
the
be
not
in
juice
natural
have
must
This
boiled
the
people
therefore
Use
of
some
intestinal
fruit.
not
are
It
Prepare
to
cause
lemonade
(Sweetened
Cooked
the
rarely
very
How
sometimes
which
tablespoonful
a
and
Eat
to
acid
all
dried
fruits.
children
kinds
Select
of
instead
excellent.
are
peaches
(poison).
better.
dried
the
to
and
The
apricots
the
dark
ones.
are
candy.
pale
dried
They
What
106
and
Eat
to
DESSERT
How
SUGGESTIONS
Any plaincake recipewhich
the
80
(100
white
food
and
white.
be made
can
equal parts
The
Sunshine
and
in
fancier
cake, will, of
while, anyhow, you
a
desserts.
There
fresh
flaky-crusted,
the
with
or
"
have
you
whole
with
wheat
cakes, such
as
require
course,
flour.
Once
your
cent)
per
Angel
flour
cent
per
It
Prepare
to
children),and
will
will
"cheat"
-little on
a
the
day for a delicious,
berry pie (do not give the crust to
for the ever-popular,
always-welcome
come
of
be made
These, however, can
strawberryshortcake.
whole wheat.
Try them.
is carefully
But if the body of your meal
planned and
the bulk of your dietaryis along health building lines,a
It is the general
little spree now
and then won't hurt you.
livingplan that we are fightingfor.
Following are some
lightdesserts:
"
Prune
Cook
and
twenty
beat
to
a
large,meaty
pulp. Add
Whip
to
tender,stone, shred
until
prunes
them
a
teaspoonfulof
juice. Beat the white of 3 eggs until stiff. Add
spoonfulsgranulated sugar. Fold in the prunes
in moderate
time beatingconstantly.Bake
a
fifteen minutes.
Serve with whipped cream.
two
a
oven
lemon
table-
little at
about
Queen of Puddings
Very
similar
of whole
wheat.
soak
in
one
to
old-fashioned
Take
the
quart of milk
this the beaten
yolks of
2
pudding,only made
bread
dry piecesof
about
one
eggs;
sweeten
whole
hour.
wheat
Then
with brown
bread,
stir into
sugar
Preparing
and
with
season
slack
add
spread over
four
whites
egg
to
20
ovtn
30
top generous
jelly. Beat the egg whites
of sugar, spreadover
tablespoonful
top
Marshmallow
Beat
107
in moderate
and
oven
Food
until
made
of home
dabs
from
Remove
minutes.
Bake
nutmeg.
the
and
stiff,
brown.
Pudding
to
a
stiff froth.
Dissolve
one
of powdered gelatine
in one-half cup
tablespoonful
add one-half
of cold water
cupful of boilingwater.
; then
When
cool beat slowly into the egg whites and whip in
one-half
Add
flavoringor a few fresh or
cup of sugar.
to a pulp. Stir until mixture
evaporatedapricotsmashed
Serve with whipped cream.
hardens.
rounded
Charlotte
Russe
pintof best qualitywhipping cream, add one
teaspoonfulvanilla and one heapingtablespoonful
generous
of powdered sugar and a pinch of salt. Beat with Dover
egg beater until very stiff. (No gelatineor other thickening
is needed.) Line five or six sherbet glassesor small teacups
with splitladyfingers.Fill with above
mixture and
put on ice until ready to serve.
To
one-half
Custard
Noodle
Cook
Drain.
one
cupful of
Add
two
well
salt and
with
sugar,
bake
in moderate
oven
fine homemade
beaten
eggs
in hot
water
overnight. Boil for two
the juiceand boil down
to a
with
or
without
pint of milk, season
cream.
the
over
and
noodles
and
brown.
Figs
largepulledfigsfor
or
Serve
a
until thickened
Stewed
Soak
to
Pour
nutmeg.
until tender.
noodles
or
three
thin syrup.
six
or
eighthours
minutes.
Pour
Drain
over
the
off
figs.
What
108
Eat
to
Fruit
If you
get
and
fruit
and
are
home
Whole
the
fruit
recipesfor
ices made
better
infinitely
made
is
cream
Fruits
than
will
above
with
"store"
gelatine
ice
cream
inexpensive.
very
Real
real
juicetaste
The
It
Prepare
to
Frozen
freezer
cream
freezer.
the
accompany
How
Ices and
ice
an
and
ice
in
once
a
while
made
"
with
fit for the gods.
treat
a
cream
Wheat
Layer Cake
(Mrs. Wheeler)
"
3 eggs
\y2
Y2
3
of
cup
\y2
of
cups
butter
of
cups
of
cups
sugar
milk
whole
J4 teaspoonfulof
3
salt
teaspoonfulof
y
flour
wheat
nutmeg
level
teaspoonfulsof baking powder (Royal).
1st.
Beat
the
well.
eggs
2nd.
Add
3rd.
Add
the flour
4th.
Add
the
Have
the
that bake
Use
the
oven
hot
very
kind
for
oven
of
for
cake
inch
spring make
Get
recipe).
lengths.
the batter
Serve
and
Stir
bake
with any
the
first five
minutes; after
minutes.
forty-five
icing.
budding
Rhubarb
In the
nutmeg.
gradually.
baking powder.
in moderate
any
butter, milk, salt and
sugar,
a
batter
cups
of
in moderate
pudding
above
strawberry
young
two
on
sauce.
the
oven.
recipe(or
any
cut
into
rhubarb
into
rhubarb
uncooked
on
the
Preparing
Huckleberry
Make
same
as
instead
huckleberries
the
of
109
Pudding
using
above,
Food
two
of
cups
fresh,
uncooked
rhubarb.
Shortcake
Bake
a
butter
them,
with
of
pan
them.
fruit
Serve
should
muffins
wheat
of
serving
generous
The
whole
be
cut
them
berries
and
open
or
(see
the
on
sliced
sugared
recipe).
dessert
peaches
a
half
on
hour
serving.
This
Serve
is
better
hot.
than
any
kind
of
white-flour
shortcake.
Split
plate
top.
before
What
110
Eat
to
SOME
and
How
Prepare
to
UNUSUAL
It
RECIPES
(To Vary Monotony)
Chicken
Take
small
about
three
cupfulsof
pieces,
placein fryingpan
stir
or
Chop Suey
fire until brown.
over
left
with
surplusgrease. To this add
inch pieces,
two
cups of onions
into
of
oriental
cover,
and
but
enough to keep moist
paprika and let simmer about
"
and
add
add
oriental
Cook
each
if desired
of brown
cup
have
of
meat
The
above
chicken.
Cut
proceedas
It will
shallow
also
can
the
raw
be
meat
also
"
two
fireless cooker
made
2
l
1
Eugene
with
season
three hours.
When
two
is
not
cups
enough
to
salt,pepper
Stir
ready to
with
serve
celerycut
and
not
water,
at
sionally
occaserve
necessary.
above.
hand
with
into inch
found
be
set
to
easier
other
squares,
than
meat
brown
to
put
the
mixture
the dish inside of an, old-fashioned
For this use less water.
three hours.
is ideal for above.
of salt
tablespoonful
grated onion
tablespoonfuls
of butter
tablespoonfuls
tablespoonful
grated cheese
2
of
drain
put three cups
(equal parts with quantityof
Celery and Nut
1
fire and
small
cut
fat, shake
or
cups
into
and
above.
dish
steam
rice and
onions
celeryand
cooked).
two
though this
"
oriental sprouts
not
from
if needed.
water
sauce
one
If you
and
this add
To
sprouts.
butter
Remove
off any
chicken, cut
over
Christian.
Loaf1
into
steamer
The
a
Preparing
2
the
Food
111
eggs
\% cups toasted bread crumbs
\l/2cups strained tomato
Y^ cup chopped nuts
l cup
celerychopped fine.
Add
the strained tomato
all
to
ingredients
the stifHy
beaten
last add
Bake
in
a
cream
3
40 minutes.
or
Roast1
Corn
1
35
meal.
meatless
a
well and
parsleysauce.
or
is fine for
This
mix
eggs.
well oiled tin about
with
Serve
;
of stewed
(or canned) corn
teaspoonfulsof grated onion
cup
54
chopped
cup
1
cup
2
eggs
nuts
milk
toasted bread
\l/2cups
Salt, pepper
Beat
the
crumbs
and
or
paprika.
and
eggs
and
nuts
is fine for
milk,
add
onion.
15 minutes, then bake
This
crumbs
in
Mix
let stand
and
35
or
10
or
40 minutes.
meal.
meatless
a
well
well oiled pan
a
bread
salt, pepper,
corn,
ScallopedSalmon
Make
add
a
for
one
a
a
white
well beaten
largecan
layerof salmon
layer of
Cover
and
1
sauce
egg and
and
salmon
for
20
to
Eugene Christian.
then
and
cracker
on
Grease
a
layerof
a
so
crumbs
30 minutes.
or
This
white
To
this
is sufficient
baking dish
White
on.
79.
page
stir until thick.
of salmon.
the top with
bake
per direction
as
sauce,
sauce
rolled bread
and
then
on
put
other
an-
top.
crumbs
What
112
and
Eat
to
How
Cook
dish.
one
Flake
of
large can
one
line well
rice and
of brown
cup
Rice
and
Salmon
It
Prepare
to
greasedbaking
Make
dressingas
salmon.
follows:
Beat
and
2
with
casserole
in
water
littlerice and
a
have
must
with
milk
l
small
without
or
and
1
paprika.
cup
crumbs.
stir
white
l
baked,
of
pan
sauce.
well beaten
well with
Season
dish
in well buttered
Bake
If
hour.
l
Loaf
of salmon
can
for
(preferably)in
set
Salmon
Into
of butter
tablespoonful
salmon, placein nest of
l
steam
and
cover
Serve
oven.
milk,
Stir this into the
seasoning.
rke, cover
of
l/2 cup
eggs,
egg, x/2 cup
salt,pepper
and
fifteen minutes.
for
hot.
Serve
fish for salmon.
of the
dishes
of the above
Any
Some
be
may
tuna
substituting
made
peoplepreferthe
delicate flavor
more
fish.
tuna
Tuna
Fish Salad
equal part chopped celery.
has been thinned
well with boiled dressingwhich
Moisten
with lemon juice. Season with salt,pepper and paprika.
A French
dressingmade of equal parts oil and lemon
chopped sweet peppers may also be used
juiceand some
Flake
the fish arid
use
about
with above.
or
Serve
the
tuna
fish
salad and
combination
plainat
eat
them
Coddled
Instead
cold
water
of
over
boilingeggs
fire. When
cook
meal
same
with
an
excellent
together.
Eggs
as
follows:
the water
"
reaches
Place
eggs
in
boilingpoint
What
114
Eaf
to
How
and
VEGETABLE
fine mineral
(A
Get
of
all kinds
with
ones
young
bunch
a
"
turnipsand
TONIC
tonic for children
fresh
of
two
fresh
carrots
and
and
adults.)
or
"
vegetables. If
the tops on,
or
It
Prepare
to
in
get the
season
Get
juicy.
thing
every-
tops, beets and
tops,
parsnips,onions, spinach,lettuce leaves,
cabbage leaves,cucumbers, etc. (Never use rhubarb leaves
they are poison.)
Put all through a grinder. (Placea receptacle
under the
grinder. The juiceswill flow.)
When
chopped put into jellybag and let dripovernight.
In the morning press the remainingjuices
with a small
out
fruit press or any instrument
contrive.
(Will not
you can
tops,
"
devise
someone
and
put
the market
on
a
hand
small
press?) Keep the juicethus obtained covered
the children a tablespoonful
or
a cool place. Give
wineglassful
day.
every
The
value
uncooked
of the
and
unadulterated.
everybody in
the
Quite a
lot of trouble
To
Plac"
over
it
some
way
on
to
"
press
your
in
small
a
fact that
it 'is
is,therefore,a concentrated
minerals
and
It is
vitamines.
to
spring especially
"
the anemic
or
Do
not
your
yes ; but the kiddies
worth
are
it.
Steep Bran
a
own
boil.
the bran
hands.
"
package of bran in a largekettle and
sufficient boilingwater
it. Contrive
to cover
of
contents
pour
hours
and
individual.
down
run
It
rich in both
vegetableessence
fine for
tonic lies in the
above
table
vege-
stove
Drain
through
to
maintain
off the
a
the heat
liquid.You
for
12
will need
sieve,vegetablepress
or
with
the
Preparing
in
Keep
(Do
The
cool
imagine
not
dry
value
bran
for
and
place
must
an
that
be
the
used
acidosis
l
use
or
2
is
above
for
Food
that.)
patient.
115
glasses
a
per
laxative.
The
above
day.
It
has
is
not.
eral
min-
What
116
Eat
to
SWEETS
they
marmalades
How
to
FOR
THE
KIDDIES
Prepare
It
jams and jellies
quick
low) followingare some
stock of homemade
Besides your
(or when
and
run
which
be made
can
in winter
and which
spreadsand sandwich fillers.
In addition to the regularthree meals it is a good
plan to give the children a systematiclunch after
school. Not much.
Perhaps justan apple or two
sandwich
cookies or a sweet
a
or
glass of milk or
And
and raisins,
etc.
just the amount
nuts
given
Not a continuous
them.
"piecing." If there are
excellent for bread
are
two
children, let
more
or
that his share is justthat
and
will
you
coaxing
and
once
know
and
2
cups
your
rests
weaken
succumb
begin.
with
to
dren
Chil-
you.
Cranberry Marmalade'1
and
togetherfor
1 pound of
of brown
but
"
troubles will
It
understand
Don't
more.
trouble
no
their power.
Date
Simmer
have
no
"
child
each
40 minutes
stoned dates in l
30
to
quart of
1
pint of
water
berries
cran-
with
sugar.
Dried
ApricotConserve
in 2 cups of water.
overnighty2 pound of apricots
In the morning add 1 cup of raisins,the juiceof 1 lemon;
sliced thin and cut into small piecesand 1
1 whole
orange
When
almost
1 to
1^2 hours.
cup of honey. Let simmer
Soak
done
add
^2 cup
cut
If
nuts.
too
tart
add
brown
taste.
Use
these marmalades
*Tech. Educational
as
bread
Bulletin No.
30.
spreads.
sugar
to
Preparing
SWEET
117
FILLERS
SANDWICH
Sandwiches
Date
Put
the Food
chopper.
pound of stoned dates through a meat
Add the juiceof l orange and rub to a paste.
Spread between thin slices of buttered bread.
l
Date
Put
half
a
y pound
add
"
Dip
the box
in hot
the mixture
mixture
figsand
dates,y, pound of washed
of
(or other nuts) through a meat chopper
juiceof an orange (or a little warm
water)
mixture into a half pound bakingpowder box.
the
pack the
are
pound
of almonds
and
out
Fig Sandwiches
and
and
between
for
Let stand
water.
10
minutes.
into thin slices. Put
cut
thin slices of buttered
two
a
Turn
slice of the
bread.
These
better than cookies.
Walnut
Mix
l
chopped
cup
thinned
with
between
two
Sandwiches
Place
cream.
(For
Make
a
pound chopped
orange juice.
2nd.
pecans
Tarts1
Children's
paste with
or
or
Rorer.
Parties.)
y pound chopped dates
almonds
moistened
wheat
with
bread and
of these
pieceswith
above
and
a
cut
stars.
3rd. Spread y
'Mrs.
thin
thin slices of whole
Cut
into circles
a
y2 cup boiled dressing
layeron a lettuce leaf
slices of buttered bread.
Date
1st.
with
nuts
paste.
y
little
same
What
118
Take
4th.
holes
center
(not more
Eat
to
the
other
with
than
and
a
half
the
bread
biscuit
slices and
cutter
\l/2inches across.) Butter
fill holes
It
Prepare
to
of
small
very
top of first slices and
on
How
with
or
these
home
cut
wine
glass
rings,place
made
jellyor
jam.
Plain
]/2cup
Whole
cup
1
cgg
2
tablespoonfulswater
sugar
level
2
teaspoonfulbicarbonate
tablespoonfulsmilk.
3
cups
whole
Beat
the
well.
in
wheat
butter
to
add
cream,
a
in the
tablespoonfulsof
2
of soda
flour.
beat
Gradually
the
add
the
then
the
milk
water,
slowly. The quantityof flour
be quite stiff. Knead
dough must
together. Roll
bake
and
Like
difficult
and
board
with
pin
all whole
is well
dusted
the hands
with
roll.
to
flour after
mixtures
When
with
well
as
about
oven
wheat
as
each
Make
knead.
dough
Add
same
y2
cup
chopped raisins and
(about three
spoon
bake
same
as
milk
inches
7
to
this
to
10
the
trifle. The
will
greased pan
minutes.
brittle
is very
that
roll, see
your
flour, pat the dough down
every
dust
the
rolling
sweep.
Hermits
up
or
last
mixture
the
dough
possiblefirst,and
above
nuts
cookies.
white
Wheat
as
a
again
dissolved
and
vary
until
ready
and
Whole
may
beat
soda
thin, places in well
very
in moderate
and
egg
sugar,
flour
hold
Cookies
butter
1
y2
Wheat
to
water
kneading point.
and
1
cup
Don't
each
(spicesif desired.) Drop
apart) on well greased pan
of
from
and
the
Preparing
Yz
of
cup
l
cup
l
cup
Yi
brown
of
molasses
(optional)
raisins
and
nuts
of
each
teaspoonful
and
2
sugar
chopped
level
1
Wheeler)
butter
of
cup
119
(Mrs.
Cookies"
Wheat
Whole
Food
salt,
cloves,
allspice
nutmeg,
ginger
level
of
teaspoonfuls
soda,
in
dissolved
%
cup
hot
of
water
5
Mix
1st.
2nd.
the
3rd.
Add
the
4th.
Add
the
5th.
Roll
Sometimes
milk
if
this
molasses.
soda.
flour.
mixture
bake
it
and
sugar
salt.
and
dissolved
the
and
cutter
brown
butter,
spices
Add
flour.
wheat
whole
of
cups
is
mixture
to
in
a
moderate
to
necessary
is
J/2 inch
too
dry
thickness
; cut
with
a
cuit
bis-
oven.
add
to
1
or
roll.
2
tablespoonfuls
of
What
120
to
Eat
and
How
to
It
Prepare
CANDIES
Peanut
Spread the
1st.
peanuts
buttered pan, dust with
2nd.
Put
a
Brittle
singlyover
the bottom
of
granulated(cane)sugar into a
hot fryingpan (itmust
be smoking hot),with no
stir very rapidlyuntil all melted.
and
Pour
this
over
the peanuts
well
little salt.
very
cup of
l
a
and
let stand
ing
smokwater
until cool and
crisp.
DivinityFudge
2
granulated sugar
cups
x/2 cup
water
Yz
honey
1
cup
nuts
cup
Whites
l
of
2
eggs
teaspoonfulvanilla.
Put
the sugar,
fire until the
"hairs"
"
or
whites beaten
from
is
sugar
forms
a
stiffand
the
and
water
honey into
melted, then
hard
the
fire and
ball
in
saucepan.
boil
water.
the sugar
moment
Stir
over
slowly until
Have
mixture
the
it
egg
"hairs"
slowly into the egg
whites while some
else beats latter constantly.When
one
all mixed
continue to beat rapidly. The
mixture will become
white froth. It is sufficiently
beaten when
a
you can
feel the grain in your fingers
The
taste
or
same.
success
of the candy lies in the beating. It may
take ten, fifteen or
remove
twenty
even
toward
Add
when
minutes.
pour
very
It is very
stiff and
hard
to
beat
the end.
the vanilla
at
any
it beginsto stiffen.
time
while
beatingand
the
nuts
PART
COMBINING
III
THE
FOOD:
MENUS
XI
AND
VALUES
MINERAL
FOR
FOODS
VITAMINES
First, milk.
Second,
whole
the
vegetables, edible
fresh
the
Third,
grains.
leaves
and
the
way
fruits.
pick
we
health.
to
and
C"
all
and
organic
ble
solu-
"water
vitamines.
the
"
On
and
lime, iron, phosphorus
up
salts; also "fat soluble A"
mineral
B
lead
roads
three
These
MENUS
The
in
following
bridge
the
and
"Meat
the
on
dinner
bread,
which
chief
aim
bases
(white)
shall
as
and
right.
After
you
judgment
will be
is
change
dinner
to
"Whole
start
a
wheat
salad."
with
judicious
a
in food
balance
a
about
the
of
balance
values.
Their
is health.
sufficient number
start
chiefly of
a
left
butter"
consist
planned
well
and
are
last step
have
and
vegetables and
as
You
bread
the
as
you
bridge
the
were
menus
and
It
fresh
two
of
to
routine.
new
and
potatoes
plan
handed
are
your
side
acids
to
to
other
These
A
menus
will
add
to,
variety of
a
and
combinations
while
your
vary
them
own
are
given
ingenuity
so
that
to
make
and
monotony
impossible.
a
most
in his
wise
diet
thing
once
in
for
a
everyone
while.
125
Almost
a
everyone
radical
eats
What
126
much
too
Meat
of
is
some
not
There
How
thing. This
one
all
at
and
Eat
to
a
is
food.
necessary
Prepare
to
It
of meat.
true
especially
Its only value is protein.
is
plenty of proteinfor your needs in your
other foods. Most
peopleeat meat because they like it or
because the habit is formed.
Let us modify the habit and,
for the children anyhow, let us have meat
only about twice
An overload of protein
is the cause
of much
illness.
a week.
At a meat
than one-fourth
meal not more
the quantityof
"
food
be
meat
and
"
not
that
much
if
eaten
day.
every
of the
One
food
of
should
eaten
is because
food
why
reasons
it is
so
the table.
on
often
If
generallyfavorite
only reallytasty article
is such
meat
the
much
as
care
a
were
exercised
to
substitutes taste good there would
meat
or
vegetables
be less danger of cravingor eatingtoo much
meat.
should both be lightmeals.
Breakfast and luncheon
of suggestions
For these,therefore,a lesser number
are
given. The followingwill suffice:
make
Breakfast Menus
(For the
Anemic
or
Convalescent
1.
fruit
Fresh
Milk
Bran
2
"
4
"
l
"
kinds
(y2 pint) glasses
tablespoonful.
2.
fruit
Fresh
Milk
Whole
Bran
"
2
or
3
glasses
(l)
(ifconstipated).
wheat
muffin
or
Undernourished)
Combining
Prunes
with
1
coddled
2
or
2
the
Food:
Menus
127
cream
egg
3 whole
wheat
muffins
glassesmilk.
Good
Breakfastsfor All
I.
Stewed
Cereal
figs
cream
(whole grain),
Whole
wheat
Milk
l
"
or
toast
and
butter
glasses.
2
2.
Fresh
fruit
Baked
banana
Milk
"
1
or
2
(2)
glasses.
3-
Fresh
fruit
Whole
wheat
Maple
syrup
Prunes
with
griddlecakes
or
genuine cane
syrup
cream.
4fruit
Fresh
(whole grain),cream
Coddled
eggs (1)
Whole
wheat
(or corn) muffins.
Apples may be eaten every morning with just as good
Baked
best
bananas
results as though the fruit varied.
are
instead of a muffin and in
the body of the meal
eaten
as
addition to other fruit. When
eaten
raw
they should be
so
ripethat the skin is discolored.
ing
Change the cereal from morning to morning, rememberonly that it must be prepared from the whole grain
Cereal
"
thus
:
What
128
and
Eat
to
How
to
It
Prepare
1.
Orange juice
Brown
Corn
meal
Prunes
l
raisins
rice with
gems
with
cream
glassmilk.
2.
Canteloupe(or fruit in season)
wheat
Whole
grain with cream
5 or 6 figs
l glassmilk.
3-
Grapefruit (without sugar)
with
Oatmeal
Whole
l
wheat
cream
toast
glassmilk.
4-
apple with
Baked
meal
Corn
or
1
egg
l
slice whole
cream
rice with
brown
wheat
cream
toast.
5-
figsor
Stewed
Whole
l
or
wheat
2
stewed
and
glassesof
In cold weather
no
menus
your
own
either.
mention
corn
raisins
cakes, butter and
meal
maple
syrup
milk.
the milk
is made
discretion.
be lukewarm.
should
of
tea
or
coffee.
That
Children, however, should
In these
is left
never
to
have
What
130
and
Eat
to
How
to
Prepare
It
2.
Whole
wheat
Fresh
Milk
bread
and
butter
spinachor asparagus
l or
2 glasses
"
Dates
and
nuts.
3Corn
Buttermilk
Any
l or
"
cream
Whole
soup
wheat
Water
cress
Nuts
glasses
2
raisins.
and
Cheese
muffin, butter
or
pone
muffins
or
and
or
cake
Johnny
lettuce
raisins.
5Corn
on
Milk
or
Baked
cob
(l )
,
buttermilk
bananas
Nuts
butter
"
l or
2
glasses
(l )
raisins.
and
6.
Poached
egg
Toasted
whole
Milk
buttermilk
or
wheat
bread
Fruit.
For
with
the younger
children
honey,a glassof
milk
whole
and
an
wheat
bread
applemakes
and
an
butter
excellent
luncheon.
Also
an
bowl
a
of soup, whole
wheat
bread
and
butter and
apple.
Dinner
Proving how
of
a
Menus
unnecessary
delicious meal,
is
meat
in the preparation
followingare
fourteen
full
four
dinners which
course
springand
available
those who
there
include
seven
without
will
start
you
"nothingto
will grow
it prove
eat
to
eat"
far
meal
your
it.
Try
"
again and again even
had always thought meat
essential.
"
The
meals
contain
every
If after
follow
menus
:
Fourteen
Meatless
Spring
and
Menus
Summer
l.
of asparagus
soup
crackers
Radishes
Oatmeal
"
potatoes turned
Asparagus.
Whole
The
over
feeling;more-
I have
in the
was
case
New
wheat
Combination
Charlotte
over
in brown
beets in butter
bread
salad
russe.
"
Cheese
butter
seen
of
the great
element
eatingone you crave meat it is a
sign that the "appetite"has possessionof
This cravingwill disappear.
New
as
plentifully
more
like these meals.
out
who
Cream
those
for the
menus
the stuffed,uncomfortable
you
The
in
salads than you have hitherto
will rise from the table satisfied,
but
You
need.
The
meat.
vegetablesand
done.
men
131
vegetablesavailable
when
result will be that you
of the
include
these meatless
seem
were
Menus
in the winter.
eat
first time, it will
though
not
the second
summer;
are
To
do
include the fresh
first seven
which
Food:
the
Combining
you
sure
you.
What
132
Eat
to
and
How
to
Prepare
2.
Cream
of
Whole
wheat
Young
onions
New
corn
soup
oatmeal
or
potatoes in
Green
peas
Whole
wheat
Crisp head
lettuce
cheese and
Cream
of
New
carrots
bread
Cream
fruit with crackers.
crushed
spinachsoup
wafers
Oatmeal
cream
Young
"
wafers
"
potatoes turned
Spinach Young
"
Whole
wheat
Carrot
and
onions
Green
radishes
or
in brown
over
butter
carrots
bread
cottage cheese salad
Raspberry ice,made
of
Nuts
"
fruit.
fresh
4Cream
of
Whole
wheat
New
celerysoup
potatoes
Stringbeans
Whole
"
wheat
Crisp head
crackers
"
Celery
baked
"
Young,
very
tinybeets,leaves
bread
lettuce
or
water
High grade gelatinedessert
cress
"
Nuts.
5-
Any
of the
Oatmeal
"VegetableStock"
wafers
"
Radishes
or
soups
celery
and all
It
Butter beans
Whole
Very tinybeets,tops
"
bread
wheat
salad
Combination
Peach
ice
Menus
and
all
Nuts
"
fresh fruit,or
strawberryshortcake.
6.
Any
cream
Oatmeal
soup
whole
or
rice
Brown
Green
peas
wafers
wheat
"
Young
bread
Whole
wheat
Mixed
vegetable(or combination)salad
Figs and
onions
(Served as a vegetablewith butter)
Young carrots
"
cheese
cream
Fruit.
7-
Any
cream
Whole
soup
crackers
wheat
Sliced
"
Young turnips(steamed and
Corn
cob
on
Young carrots
wheat
Crisphead
Charlotte
bread
lettuce
russe
or
or
tomatoes
mashed)
or
"
Whole
young
mixed
Whole
noodle
custard.
and
Winter
Hubbard
soup
wheat
crackers
"
Celery
squash (steamedand mashed)
Baked
onions
Whole
wheat
bread
beets
vegetablesalad
1.
bean
,
Milk
"
Fall
Thick
133
Milk
"
from
Made
"
Food:
the
Combining
134
What
Combination
and
Eat
to
How
to
Prepare
salad
Figs with
cheese.
cream
2.
Vegetablecream
Whole
soup
wheat
crackers
Scallopedpotatoes
Johnny cake
Endive
head
or
Prune
Celery
"
Brussels
"
lettuce
sprouts
Nuts
"
whip.
3-
Thick
soup
pea
wheat
Whole
crackers
Scallopedrice
Celery
"
Creamed
"
parsnips
bread
Whole
wheat
Mixed
vegetablesalad
Nuts, raisins and
figs.
of cauliflower
Cream
Oatmeal
whole
or
Stuffed
potatoes
Whole
wheat
Waldorf
wheat
wafers
Cauliflower
"
"
Spanish onions
"
Lima
beans
bread
salad
of
Queen
peach shortcake.
puddings or
5Mock
oyster soup
Whole
Stuffed
Johnny
crackers
wheat
potato
cake
"
"
Creamed
Celery
carrots
"
Stewed
celery
It
Food:
the
Combining
Menus
135
Fruit salad
Nuts
raisins.
and
6.
(see"Vegetablestock")
wheat
crackers
Celery
Vegetableconsomme
Oatmeal
Corn
whole
or
"
roast
mashed
Scallopedpotatoes
"
Whole
bread
wheat
Head
lettuce
Noodle
custard.
Cream
of
Whole
wheat
celerysoup
oatmeal
or
Creamed
Savoy
"
Home
baked
Whole
wheat
Fruit
turnips
salad
Charlotte
You
plan one
parsnipsor
"
Celery
carrots
beans
bread
Nuts
"
russe
or
two
whip.
prune
will find several
or
crackers
meals
Seven
a
without
menus
week
Menus
without
potatoes.
Learn
them.
IncludingMeat
dinner
course
Following are seven
with a judiciousbalancingof
meat
menus
which
include
off-setting
(alkaline)
foods.
1.
Chicken
Whole
soup
wheat
crackers
"
Celery
Fricassee of chicken
Brown
rice
Parsnips (turnedover
Whole
wheat
bread
"
to
in brown
butter)
136
What
Eat
to
and
How
to
Prepare
vegetablesalad
Mixed
Fruit.
2.
of
Cream
Oatmeal
spinachsoup
wafers
Celery"
Roast
lamb
Baked
potatoes
wheat
Whole
Spinach
bread
salad
Combination
Raisins
"
and
figs.
Cream
of asparagus
Whole
wheat
soup
crackers
Radishes
"
lamb
Roast
(steamed in skins,then mashed)
or
stringbeans
asparagus
Potatoes
Fresh
Fruit salad
Huckleberrypudding
Thick
Oatmeal
bean
or
soup
crackers
"
Celery-
Crisp broiled bacon
Oysterplant Brussels
"
Whole
wheat
Combination
Noodle
sprouts
bread
salad
custard.
(See "VegetableStock")
crackers
Ripe olives
Vegetableconsomme
Whole
shortcake.
wheat
"
It
138
What
Head
lettuce
How
and
Eat
to
raisins.
Nuts, figsand
2.
of asparagus
Cream
wheat
Whole
crackers
Radishes
"
fish
Tuna
New
soup
potatoes in
Fresh
Whole
asparagus
bread
wheat
salad
Combination
Prune
cream
whip.
3-
Plain
vegetablesoup
wafers
Oatmeal
Celery
"
Corn
Sweet
roast
"
Spinach
potatoes
salad
Endive
Figs and
cheese.
cream
Vegetable cream
Whole
wheat
soup
crackers
oysters
Scallops,
Baked
squash
Whole
wheat
Fruit
Stewed
bread
wheat
Whole
"
or
fish
Stewed
"
celery
bread
salad
figs.
5-
Cream
of onion
Whole
wheat
soup
crackers
"
Radishes
to
Prepare
It
Broiled
Baked
white
Food:
the
Combining
Menus
139
fish
potatoes
onions
Baked
"
bread
Whole
wheat
Head
lettuce
Prune
whip.
6.
Pea
soup
Whole
with
Rice
crackers
wheat
Ripe
"
or
carrots
young
bread
Whole
wheat
Mixed
vegetablesalad
Fruit ice
gelatinedessert.
or
of
Cream
celerysoup
wafers
Oatmeal
(See recipe)
poached eggs
Stringbeans
olives
"
Radishes
Scallopedsalmon
Stuffed potatoes
Young
beets in butter
Whole
wheat
Apple
and
Charlotte
Any
sauce
bread
carrot
salad
russe.
of the
foregoingmenus
can
be used without
the soup
if desired.
It will
served
be
the remainder
of the dinner is
If, for example, you
of
plentifully
and
so
on.
thick soups
noted, however, that where
it you
do
are
not
fond
are
lighter.
of
bean
need potatoes
at
soup
the
same
and
eat
meal,
What
140
.Eat
to
and
How
If the entire
to
these
serve
dinner
family are home
completesoups at
without
to
for luncheon
that time and
et
the voice of
comes
she hasn't time
says
al.,and who
She
omit
to
fresh
take
may
for the
wants
bread, two
wheat
good
then
is
way
plan the
Menus
Consisting
of
Fresh
Bread, Two
Vegetablesand
Wheat
There
a
It
them.
Simple Dinner
Whole
Prepare
any
a
Salad
busy mother who
making of soups, salads,
some
hear
about the "Whole
more
and a salad" plan.
vegetables
of the foregoingmenus
and
for the pose
unless the soup is made
purof using the juiceof the vegetablecooked
in
the soup
"
"
that
case
she must
either make
the soup
or
cook
the
vegetablein a casserole or steamer, or in its own
juice.
For the simplermenus
the above plan there is
on
always your whole wheat bread or muffins, varied
by corn muffins or johnny cake and in the spring
such
combinations
as
potatoes, young
new
carrots
.
and
(always with a little
chopped spinach and nuts or perhaps some
ground
raw
carrots).And again Asparagusand beets and
combination
salad,etc., down through the list. And
after all it doesn't take long to make
or
asparagus
spinachsoup; and on a hot day a fruit cocktail is
these things cost less
refreshing.Moreover
very
peas,
and
head
lettuce
"
than
of
meat.
In the winter
parsnips and
brussels
there
is the combination
sprouts,
or
carrots
and
the
Combining
cauliflower with
vegetableor
plus a bit of
and
like
"
thus
in
or
good
as
is
and
Carrots
make
of which
mixed
tire,
never
we
combination
some
or
which
you
forgetthe nuts and raisins.
planningyour "two fresh vegetables"
which
one
:
in
141
combination,
same
fruit salads
cheese
Menus
don't
Always
have
the
Food:
a
and
root
a
one
which
parsnipsbeing both
combination
as
carrots
roots
is
not
do
"
not
and asparagus
parsnipsand cauliflower.
Following are one dozen of these simple menus
the reach of all.
within
Spring and
Summer
l.
Scallopedpotatoes
Baked
Beet
onions
tops
Sliced
Corn
(or any greens)
tomatoes
muffins
Prune
"
Milk
whip.
2.
New
potatoes
Asparagus (withbutter sauce)
Young
(casserole)
carrots
Head
lettuce
Whole
wheat
Cream
cheese
Nuts
and
"
Young
onions
bread
raisins.
3-
Young carrots
Spinach (creamed or
Celery
in
a
casserole)
What
142
Whole
wheat
bread
Combination
Custard
Lima
How
and
Eat
to
salad
figsand
or
cream
cheese.
beans
Young
Greens
carrots
Whole
kind
any
"
bread
wheat
Fruit salad
Nuts
raisins.
and
Scallopedrice
beet tops
Young
Young
Any
carrots
green
Whole
salad
bread
wheat
custard.
Noodle
6.
Young
New
Corn
carrots
turnips
or
peas
cob
on
Whole
wheat
Carrot
and
bread
cottage cheese salad
Shortcake.
Fall and
1.
Corn
Sweet
roast
potatoes
in
Cauliflower
Whole
wheat
Head
lettuce
Figs and
cream
cream
bread
"
Celery
cheese.
Winter
to
Prepare
It
Combining
the
Food:
2.
Baked
potatoes
Baked
onions
codfish
Creamed
Whole
bread
wheat
Lettuce and
Stewed
salad
tomato
figsor
any
fruit
sauce.
6'
Potatoes
au
Brussels
sprouts
Creamed
parsnips
Whole
gratin
muffins
wheat
salad
Any
green
Cup
custard.
4Sweet
potatoes (with butter)
Corn
(in a casserole)
Ripe olives
Celery
Johnny cake
Carrot
and
Queen
of
cottage cheese salad
puddings.
Cauliflower
gratin
parsnips
Creamed
Whole
wheat
Combination
au
bread
salad
Nuts, raisins and figs.
6.
Creamed
Home
turnips
baked
beans
Celery Ripe olives
"
Corn
muffins
Menus
148
144
What
to
Fruit
and
salad
Baked
How
to
Prepare
It
apple.
simplerstill:
Or
x
nut
and
Eat
and
Carrots
Whole
peas
bread
wheat
butter
salad
Combination
Cream
and
cheese
raisins.
and
Nuts
Young
turnipsand
Whole
wheat
Lettuce
muffins
and
Cream
asparagus
tomatoes
cheese
raisins.
and
Nuts
Eat
the latter combinations
plenty of
and
it is all you
need.
and
Now
and
meal
potatoes
have
fish
Ripe
olives
Young
good
a
fish
or
chicken,etc., thus
*"
carrots
Green
Corn
good thingto leave out
having a starchless meal.
thus
"
a
White
it is
then
peas
cob
on
salad
Combination
Charlotte
russe.
Chicken
Celery
Parsnips
Brussels
sprouts
Buttered
beets
"
Head
lettuce
Prune
whip.
or
savoy
(mayonnaise)
:
"
both
At
bread
such
a
146
What
skimmed
use
skimmed
Eat
to
milk
and
milk.
How
All
to
the minerals
the fat is in the
"
Prepare
It
in the
are
cream.
Begin a systematiccuttingdown of the starches
and increasing
of mineral laden foods in your diet.
"Two
fresh vegetables
and a salad" makes
a splendid
guide,plusthe necessary protein. You will get
this from your whole wheat and (skim) milk.
Do not use
mayonnaise nor oil on your salads.
Use a boiled dressing
sparingly.(You can make a
boiled dressing
without flour.)Never use vinegar.
Lemon
juiceinstead. Eat plentyof fruit.
Go through the menus
and select and change same
for yourself
this plan.
on
how little
Gradually eat a little less no matter
you think you have been eating.
Remember
bread
your
be whole
must
is the starches without
the mineral
do the
bread
White
damage.
does
wheat.
balance
not
It
which
nourish
you
but it does fatten you
eliminate it entirely.
Breakfasts and luncheons of skim-milk and fruit
"
without
the best
thing in the world for
(To this combination add no other food.}
you.
You
will be sufficiently
nourished and from these
mineral laden foods your blood will graduallyregain
are
sugar
its alkaline element.
alkaline it will
sugars.
Too
of mineral
On
power
fat is one
much
the
to
of the
blood
burn
becomes
the starchevidences
surest
starvation.
the above
feel better but
fat.
regainthe
As
system
you
will
of diet you
will
graduallylose
not
the
only
fluous
super-
Combining
A
Hunger
when
WORD
gnawing
ABOUT
is the natural
the
Food:
the
body
Menus
147
APPETITES
desire for food.
needs
When
will flow into the mouth
It is
nourishment.
in the stomach.
not
a
hungry the saliva
thought of food
the
at
It is present
"
food.
any
The
gnawing in the stomach is the result of wrong
eating. The best way to cure this is to make a complete
change in your diet.
Appetiteis the cultivated desire for certain (soit is satisfied,
the greater
called)foods. The more
it becomes.
The
more
season
you
highly spicedcondiments, the
Highly
to.
foods
seasoned
more
be
food artist and
a
When
one
can
not
get
a
a
foods
will
you
destroy the
finer flavors and natural foods.
to
your
"Teach
slave
to
rich,creamy
with
want
taste
for
palate
salt and grease."
mayonnaise why
your
spoilthe food value of a delicious salad with a
highlyspicedmixture, with its burningcayenne and
?
puckeringacid (nicknamed vinegar)
The
more
certain
any
The
is
no
The
a
to
satisfyyour cravingfor meat
(or
come.
food) the greater will that craving beyou
with the
woman
different than
individual who
again is on
habit
or
candy habit
the drunkard.
is "alwayshungry"
dissatisfied feeling
after
eat
tea
"
a
the wrong
meal
who
has
and is alwaysready
road.
He
should stop.
What
148
Eat
make
radical
a
Cultivate
often
and
Often
foods.
(injurious)
Don't
"
disguise
other
Why
why
not
eat
them
with
the
until
or
at
do
for
lamb
all?
you
Worcestershire
roast
lamb
and
strong
ill*?
steak1?
do,
sauce
enjoy
this
sooner.
are
or
If
it
the
you
the
do
condiments'?
seasoned
eat
didn't
distaste
beef
then
and
Invalids
you.
a
and
flavors
delicate
wait
roast
flavor
the
highly
Why
like
you
don't
you
acquire
days
three
diet.
they
why
they
his
It
Prepare
to
or
for
good
are
two
for
wonder
also
in
taste
a
How
for
change
which
things
fruit
but
nothing
and
Eat
to
that%
If
why
or
"DON'TS"
FOR
Don't
give
children
Don't
give
them
(Teach
beets
them
Don't
to
fried
beets.
more
flavor
delicate
of
sauce.)
vinegar
them
give
149
potatoes.
the
enjoy
Menus
CHILDREN
THE
pickled
butter
with
Food:
the
Combining
on
salads
nor
on
any
vegetable.
Don't
give
Don't
put
sugar
give
them
pie
Don't
give
them
milk
Don't
force
his
a
child
taste
grapefruit
their
on
Don't
cultivate
"
condiments.
them
or
"
fruit.
any
crust.
and
to
along
meat
what
eat
sane
the
at
he
lines
same
meal.
really
dislikes
You
"
can.
PART
OBSTACLES
IV
AND
SUCCESSES
What
154
Mothers
voice
doesn't know
call
out
Prepare
in the loudest
other mother
every
who
children
can
contains
the
be
made
sturdy
if
blood-building
MENTS."
ele-
these
elements
found
blood-building
are
in the fancy,highlyadvertised package but
of foods in their natural state.
plainest
not
"
the
Give
these delicate children
(about a quart
milk
six months
you
It
"
food
And
to
:
to
:
"Delicate
their
How
know
command
can
you
who
you
"
and
Eat
to
wish
and
watch
whole
some
a
whole
day)
and
them
thrive.
grainsin
the
Add
in
bread,
wheat
plentyof
"
fruit for
to
this if
morning and
one
vegetablesat dinner and the children need
in the form of
sweets
nothing else unless some
honey, raisins and dates. (See page 104.)
There comes
the voice of some
indulgentmother
or
two
"
who
asserts
foods
that
Jane
is "very fond"
of
certain
(possiblythe injuriousones) or that she
"won't eat" something else.
Perhaps you haven't thought of the fact that
formed
children's appetitesare
by what they are
fed (though they will naturallylike some
things
better than others). The
baby who is gradually
weaning will eat her prunes, her sifted carrots, her
sifted spinach,her (ground) breakfast wheat and
if she does show extra gleewhen
will love them, even
given a little honey.
Take
that same
baby and give her a mixture of
flavors humor her by givingher her dessert or some
"
Underfed
jellybefore
her meal
and raise
away
this stage
at
foods.
a
to
Children
and
she will
It
rests
like what
she
155
push
her wheat
with you.
Begin
cultivate the child's taste for right
rumpus.
She learns
to
eats.
Repetitionis habit. All habits, good and bad,
formed
are
by repetition.Abnormal
appetitesare
formed in the same
(The candy fiend is an
way.
example.) If a child has an abnormal appetitefor
meat
or
chili-sauce,
pickles,
strong food it is because
she has already had too much
of these foods.
Her
for fine flavors has been perverted.
taste
To
scold
which
to eat
try
to
If she
any
coax
nor
form
this and
correct
nor
bribe.
is good for her
it let the
matter
on
(Itis far
her
do
not
Don't
comment.
give her the other food.
see
that
an
her reach if she should
better for her
"
Simply put the food
plate. If she refuses
little at that meal
fruit is within
habit
new
pass without
force her but don't
eats
the
apple or
want
it.
nothing at all than to
the rightfood will
eat
wrongly.) Keep this up
taste
good when she is hungry. Disguiseit if you
wish. A date muffin may
The
start the good work.
She
wheat bread.
one
eat is whole
thing she must
choose her vegetables
and fruits and if she is
may
fond of meat
she may
have a small piecetwice a
week.
see
(For sweets
page 116.) If she is pretty
badly spoiledas to her diet it*may be necessary for
of the simple menus
the entire family to try some
the precedingpages.
It will pay.
on
to
eat
"
"
Don't
force
a
child
to
eat
what
he
reallydis-
What
156
but
likes
"
You
Eat
to
cultivate
Prepare It
and
How
to
his
taste
along
lines.
sane
can.
foods
Keep a listof 100 per cent
kindly. Let them appear on
do
tire of the
not
which
to
he takes
the table often.
foods
same
dren
Chil-
the
nor
same
stories.
Apropos of
what
children,let me
M.
Mrs.
giveyou
Boston
the value of whole
his
to
sister
children
Those
few
a
brother is
Her
path
osteo-
an
hobby is diet. He
grainsand milk and gave
whose
"
known
never
Result:
rules
peremptory
have
for
do
of three children,the eldest
is ten, the youngest three.
knows
will
illustration.
one
is the mother
in
practicing
diet
correct
a
a
single day's
illness.
Asked
seen
never
a
bread
and
milk
soup
with
pieceof
a
or
"
more
and
or
has
to
for breakfast.
fruit.
For
dinner,
week.
granulatedhoney
One
statement
"
of the children
a
and
have
in the house."
For
milk
be curbed.
they
fruit,cereal (whole grain),
and
three times
which
bread
bread
One
and
they want
white
have
children
The
did, she replied:"Nothing much
all the milk
they have
"
she
what
The
There
or
a
lunch
bread
and
mixture
is overfond
family have
is always
the home-made
usually
"
of vegetables.
of
meat
a
honey
meat
two
supply of
cookies,etc.,
children love.
day her littlegirlcame
I know
"Mamma,
:
!"
pickles
in with
a
the horrified
littlegirlwho
eats
Children
Underfed
That
With
the
could
once
Both
Mr.
she
ever
you
same
not
the
to
and
they
dates
musicians
they
a
She
with
who
a
In
spite
tapering
own
bread
wheat
no
hatred.
deadly
her
have
keeps
didn't"?)
week
whole
hence
"
wealth.
forget
that
germs
and
the
these
epidemics
but
succumb,
the
through
children
on
which
eldest
the
first
mixed
diet
worth
thinking
was
which
to
their
quite
her
resistance
child
year
exposed
are
of her
possible
about.
to
bors'
neighis
fect.
per-
handicapped
was
thrive.
It is
provided
thrive.
and
until
artist
twice
Moreover,
birth
of
an
make
children
are
housework
see
ing
(includ-
school.
M.
ladder
this, however,
hands
after
"
hates
children
at
the
troubles.
they
candy
raisins
nuts,
Mrs.
the
and
Don't
the
and
climbed
white
her
the
day
a
buy
her
that
promise
not
had
she
store
the
would
all
have
wanted
of
elicited
father)
the
(Did
candy
corner
she
Finally
maid
perfectly
how
works.
system
not
of
idea
some
conveys
157
life.
that
she
It
was
began
XIII
THE
Are
rooms
GIRL
girl who
you
a
and
eats
The
is
Let
us
and
For
be
to
if
see
lunch
is the best
will
can't
be
say
talk
salts and
vita-
food
your
it
Milk
"
To
you.
in the
fast
break-
Your
out.
enough.
easy
fruit.
and
to
and
will
of the
average
the
then
do
not
because
chapter
it
the
on
breakfast
some
cooking of the whole
the
manage
I
but
manage,
(Read
you.
this you
that
order
work
Now
can
you
With
who
"
joke.
it is easy
Diet.)
grains, if
for
one
to
a
can't
we
thing for
Semi-milk
grain.
is
breakfast
your
still
worse
"
values, mineral
obliged
this because
say
harder
a
eating house
average
and
works,
grains, food
and
mines
WORKS
in restaurants?
problem
of whole
WHO
be
well
nourished.
of
breakfast
You
and
toast
coffee.
For
or
of
whole
the
The
light lunches
buy
an
b?
get
electric
at
to
access
a
that
two
same
time.
158
made
or
They
just fruit
or
green
Menu
;
or
or
a
with
three
cost
any
Section.
dinners.
your
kitchenette
are
the
in the
managing
grill. They
so
fruit
something
suggested
compartments
cooked
and
with
lies in
problem
cannot
Milk
"
bread
wheat
you
three
lunches
your
gas
If
plate,
two
things
twelve
anc?
can
to
The
fifteen dollars.
the
save
in the
share the
Who
of
cost
Works
159
is a lot of money,
but you can
in a short time by the difference
meals, besides having what
Perhaps
eat.
to
one
of your
cost
want
That
of
cost
Girl
two
and
one
three of you
central
some
or
eat
at
you
could
point.
ment
(That'sfine.) If not, then buy one on the installplan and pay for it with the money
you don't
give the restaurant.
Imagine going to the market
and having for your dinner tonightfresh asparagus
(or green peas) and
head
lettuce with
and
butter.
food will
how
potatoes.
mean
a
The
as
possible
"
don't
a
Don't
Now
will
you
drain
let the
"
little milk
then you
on
and boil in
or
a
greasy fried
it will
cook
can
is a
grill
your
as
little water
boil into
water
when
the
ter
pieceof butflavored.
deliciously
a
real lamb
chop
scrupulouslyneat
met
you
for the sake
sometimes.
can
almost
of your
But
bling
stum-
if you
always get
health.
I
or
meals
a
block will be
has
water
then your
spring chicken and even
won't cost you what they do at the restaurant.
Perhaps your landlady will object. This
even
der
won-
generous
keep turningthem until
fry.
and
of
this kind
firelesscooker
manage
quitewell down, add
and
a
bread
to you.
Slice them
them, then add
boiled
also get
thing you can't
potato.
soon
crisp
wheat
alongon chops and
can
great deal
whole
how
and
carrots
idea what
no
and
you
got
If you
one
baked
have
to
ever
you
olive oil and
You
mean
tender young
am
are
sideration
con-
not
What
160
and
Eat
to
How
These
talking impossibilities.
tical.
out
and
money
bread.
Culture
her
list of
a
bread
is the
At
there
as
and
work
Five
of
started
bread,
plan
taking
They
eat
never
bugbear.
a
have
dinners
it there
value
find
or
Promise
The
word.
in
at
dishes
5:45,
at
plan
similar
both
and
doesn't
in the
plan
for
and
noon.
have
now
"Whole
a
salad"
meal.
the
early
That
part
very
human,
object to
he is
at
the
on
He
their
yourself.
and
is the
proves
ap-
taking
believes
right.
and
cost
lunches
get through
morning.
I think
the
They
twice
agreeable
an
preparing
superintendent is
part
made
there
night.
in Detroit
girlsand
ten
vegetables
turns
better, and
they work
wheat
McFadden's
your
rooming.
green
their
The
of that
Start
two
the
of the
keep
they share
their
promptly
wash
a
buy
eight or
girls are
getting
wheat
if you
light nutritious
have
those
But
it for you.
bake
They
whereby
arrangement
the
about
men.
young
many
whole
leading battery depots
employed
are
with
important of all.
most
of the
one
and
and
customers
been
your
Find
get it.
will
who
be
47.)
Restaurant
housewife
eome
will
p.
to
sure
prao
home.
a
"Bread"
be
health
Physical
care
without
(See
suggestions are
experience,having
the
biggest problem
Your
your
had
I have
It
Prepare
to
that
What
162
"Oh,
Of
and
Three
laughed her
all that day.
was
days later she came
food
your
littlebubble
merry
"
with
accord and
It
Prepare
to
food."
your
she
course
that
How
dear," I pleaded. "Iodine in
my
iodine,iodine in
"
and
Eat
to
to
of her
me
serious for
her eyes very
"Say, Lady dear," she said,"where
"
own
:
once
"
I get the
can
iodine?'
"Chieflyin
grainsand
whole
I don't like that whole
"But
of habit.
matter
You'll
stuff."
wheat
"Margaret, dear, you'llgrow
a
things."
green
to
like it. It's just
dislike white
to
grow
bread."
She looked dubious.
"Anyhow," I pressed. "Couldn't
spoonfulof whole wheat or brown
for the sake of your throat?"
"Ye-es, I suppose I could. What
"Do
She
you
reallywant
to
eat
a
rice every
tableing
morn-
else1?"
try*?"
nodded.
"Well
then," I said, "the
been starvingfor iodine for
the firstthing you
the iodine
a
you
must
poor
tonic which
you
long time.
a
do is
bearingplantsyou
littlethyroidhas
to
can
will take every
Therefore
gathertogetherall
think of and make
day
for months."
"How?'
"Well, springis justhere
get the green
"
go to the market
leaves of all the
rhubarb.
Never
poison.)
Get
use
rhubarb
and
vegetables(except
leaves.
They are
beets, turnips,carrots,
young
cab-
Margaret's Thyroid
163
onions
bage leaves,spinach,lettuce,celery,
of the carrots
too.) Cut
(Use some
thing.
every-
"
less
(theyoccupy
up
of them.
Pour
of the leaves.
the
rest
the
liquor
"
and
once
evening.
Get
should
you
let simmer
three
all in.
them
have
at
least
a
Drain
quart
off
sibly
pos-
"
small cup of this every morning
bran and take that
Also steep some
Take
more.
and
water
kettle full
a
As the heat shrinks the mixture, add
four hours.
or
hot
on
stuff
space)and
them
a
day."
a
"Is that all?"
"No
tonic
that's your
"
make
to
up
for
starving
thyroid. For your breakfasts eat the
whole
wheat
can
as
grains as much
you
the
"
"
and
bread
fruit.
"For
and
whole
your
get
radishes
green
or
"
Or
corn.
whole wheat bread
bringsome
things watercress, celery,lettuce,
lunches
"
fresh peas
fruit and nuts
and
if you
are
just eat
home
or
an
ear
of
raisins for
lunch.
"For
wheat
salad
the folks
and
a
"And, oh
in
She
"You
bread, two
dinners whole
as
yes, try to work
are
in
fresh vegetables
doingnow.
ley
some
unpearledbar-
soups."
made
a grimace.
see,
dear," I added,
"none
of the minerals
singly. They come
togetherin vegetables,
in the
fruits and grains. But the most iodine comes
things and the whole grains carry a full
green
supply."
come
What
164
Ten
have
whole
at
she
she
all times
to
But
one
and
They
they
time
at
twice
Yes,
house
a
whole
it is hard
but
"
fried
exist
on
nibble,
I
be
might
worked
out.
can't
grow
work
I
in
dear
work
little flat.
between
for
of
any
restaurant
while
bread
or
and
and
them
of
most
they get
always
the
bitious
am-
once
biscuits.
harder
and
a
little home.
bread
a
want
sisters who
a
in their
potatoes,
a
package
being housekeeper
wheat
not
that
girlswho
of muffins
pan
a
must
goitre
of three
at
batch
desk
diet.
pleasure
a
for
"
her
or
diet
Her
Once
make
to
and
together in
McFadden's.
trying
the
raisins.
so
perfect harmony
their
week
and
later
one
turns
lot of
and
fruit
of you
is
then
on
If she
way.
tonic
that
on
is
buy
pork-chops
as
her
and
now
of cherries
box
a
is certain:
their
a
a
like
to
Somewhere
on
how
keep
and
or
It
saying:
me
beginning
little
a
interest
There
They
I'm
other
Margaret
have
at
six months
Not
take
week.
the
were
for the
who
up
"
wrong
thing
that
say
twinkled
nibbler.
a
tell you
Just
to
it
bigger.
any
is
far
go
I wish
Prepare
cheats
I look
can't
able
she
you'll find
of raisins.
she
to
bread."
course
thing
How
and
'fess up
to
wheat
Of
one
later
days
"I'll
Eat
to
not
diet*
than
half
cooking
so
hard
XV
GENUINE
THE
To
and
taken
will
requires courage,
of
value
The
Diet"
persistin it through
to
weeks
ten
genuine "Milk
the
take
the
to
CURE"
"MILK
such
a
period
a
be
cannot
course
It will
diseases
stomach,
appetites
anemia,
misery
There
the
where
The
six
writer
afterwards
chronic
right at
home
with
It is useless
obey
you
those
go
of
who
as
a
have
it.
tariums
sani-
various
occasion
one
how)
for
results; and
beneficial
the
are
heroic
suffered
with
their
a
of
case
any
took
the
results and
course
without
physician.
attempt
It is
through
health
to
on
equally good
rule and
every
discomfort.
of these
learned
the
given scientifically.
is
cure
wonderfully
the attendance
even
Almost
of
abnormal
tract,
the country
over
one
(having
nervous
permanently helped by
milk
attended
with
weeks
be
can
scattered
are
intestinal
the
alcoholism.
even
"
chronic
of
verance.
perse-
ulceration
positively cure
to
mated
overesti-
exhaustion, emaciation, general breakdown,
ills,etc.
be
of six
and
power
sufferingfrom
person
it should
as
willing to
goal.
165
the
who
all unless
tolerate
and
measure
much
it, with
at
course
are
it is
some
only
willing
promise of
to
restored
What
166
and
Eat
to
How
Prepare
to
It
The
generalrule is six quarts of milk a day (with
In extreme
other food) for six weeks.
the
no
cases
lengthof time is extended to eight,ten and twelve
If six quarts
weeks.
the
quantityis reduced
and
age,
average
The
assumed
wish
six is the
aver*
stick
to
stay
that you
looser the bowels.
the
six quarts.
to
"
right at home
and
sick
do that.
are
enough
to
It is
rest.
If you
gain in weight,stay rightin bed. Nature is
busy taking care of six quarts of milk per day.
to
very
There
is no
1st.
any
3rd.
to
energy
waste.
Twenty-four
take
2nd.
and
milk
more
4 and
It is best
five. But
to
directions follow:
The
looseness of the bowels
changed by caprice. The
is severelyconstipated
by less than
person
Rule
Obey
a
be
not
must
six quarts.
milk
causes
a
dose of
For
kind
On
one
castor
day
except
hours
eat
startingon
the
oil.
fruit only
bananas.
the second
before
"
No
all you want,
other food.
day start at once on the six
quarts a day. (Don't begin on a less quantityand
work up.) A one-half pint glassof milk every half
in the morning tillseven
hour from seven
at night.
(about two quarts of water)
4th. An enema
night.
every
5th. A quick hot bath every night.
It is.a process of elimination as well as rebuilding.
After ten days or two weeks you will beginto sweat.
Possiblythree or four spellsevery night. Then the
real benefit begins.
Genuine
The
After
"Milk
Cure"
167
glassof milk take a few drops of
juiceor a littlegrapefruit.Milk must curdle
sists
digestiontakes place. The lemon juiceas-
lemon
before
every
this.
Drink
it
the milk
through a
Here's
few
Some
people take
straw.
where
your
milk
days the
littlelime
slowly,sipit.
courage
is needed.
nauseate
may
The
If
you.
first
take
so
a
increase the quan(preferably)
tity
of lemon juice. This will pass away
when
your
system gets clear of its poisons. Stick to your six
water
or
quarts.
Most
peopleget along all rightfor the firsttwo
weeks.
You will not feel hungry you are
three
or
"
well nourished.
begin to
feel bloated
have
even
about the fourth week
But
Don't
the heart.
and uncomfortable.
smothered
a
worry.
there will be ultimate
and
stick
Just
much
the milk diet
mixed
diet
only and
day take
two
a
a
benefit.
care
Use
whole
want,
in
You
goingon.
immediately. The
as
or
cannot
and
fruit
of food.
whole
bread
wheat
No
middle
mixtures.
coming off
go back
first day
three quarts of milk.
in
(preferably
wheat
or
will power
your
be exercised in
must
quart of milk
For dinner
kind
may
of
feelingand palpitation
In spiteof the discomfort
eat
The
on
fruit
second
(withoutsugar)
for breakfast and another quart and
one
You
will
the six quarts.
to
as
you
of
fruit for lunch.
day),eat only
You
may
have
fricasseed chicken, all you
bread and spinach,
or
a baked
and
What
168
How
and
Eat
to
potato with
add
the
celery,etc. The
article (a parsnipor
one
chicken),etc. It is best
for the
for
You
add
may
a
breakfast
wish
but under
or
crackers
The
week
a
or
whole
second
day you may
carrot
or
celerywith
to
keep up the milk
two
and
muffin
or
or
wheat
the milk
and
circumstances
eat
grain to
no
any
fast
for break-
trouble which
supposed.
whole
some
fruit if you
bread
white
patented"cereal."
from
ensues
the fault of the fruit
not
It
time.
some
wheat
"
for
meals
two
Prepare
to
this combination
(withoutsugar)as
It is the starch which
is
is generally
the
causes
trouble.
Immediately after coming off the milk diet
not
feel
begin
especially
strong.
to
feel like
a
from
about
person.
All
a
week
the
do
you
poisons
body. The milk
blood which has been busy every minute
has made
new
rebuildingyour tissues,and carrying off dead
tissues thus fortifying
body againstdisease.
your
Don't go back on your old mistaken diet. Study
the Science of Eating and live accordingly.Plenty
will want
of green things and raisins. You
iron.
I
The benefits of the milk cure
are
far-reaching.
of neuralgiaof the optic nerve
which
knew
a case
have
been
eliminated
new
After
you
your
"
had
cured
resisted all medical
in ten
treatment
for three
weeks, the emaciated
thirty-five
pounds.
An osteopathic
treatment
once
or
while taking the milk is beneficial.
years,
patientgaining
twice
a
week
What
170
For
4th.
Eat
to
and
dinner:
How
Any
mixture.
sane
It
Prepare
to
(Consult
precedingpages.) The combination which
wheat bread
give excellent results is: Whole
plenty of butter,two fresh vegetablesand a
the
The
whole
which
body needs.
your
mixture
mineral
There
balance
a
contains
of
all the
also,in
is
with
salad.
protein
this simple
fats,carbohydratesand
salts.
of
Most
have
us
"Food
eaten
Values"
this semi-milk
On
bread
wheat
will
was
and
much
too
too
lessly.
care-
unknown
an
quantity.
complexionwill
diet your eyes and
clear,your step will quickenand there will be
gain in weight after the second
firstfew
days you
in less than
away
pass
One
meal
thing: The
sounds
Less than
like
feel
not
may
that will
do.
and
your
at
it if necessary
once
then
dress for the
day
pint with
your
bran.
bran
The
to
prevent constipation. (Also,we
or
two
are
laxative.) Under
are
An
nights,and
enema
an
no
in
and
take
the
is necessary
might add, one
three or four
constipating;
circumstances
if necessary
enema
one
pint of milk
a
fruit
glassesof milk
at
uninitiated.
the
to
Take
take
Upon rising
sittings.
other
"
quart of milk
a
two
"
The
week.
but this will
right
deal
great
not
ceptible
per-
week.
a
takingof
a
a
once
a
the
week
take
a
thartic.
ca-
first couple of
all
through the
course.
When
sanely.
you
have
It would
finished the semi-milk
be
well
to
continue
diet
the
"
eat
milk
Semi-Milk
(three
for
four
or
meal
one
The
a
the
knew
from
straight
milk
he
at
drank
He
food.
other
mixed
on
a
on
the
ate
He
diet
milk.
He
and
weight
did
too
felt
of
the
and
and
it
was
up
the
milk
put
about
At
and
for
thoroughly
was
very
two
restaurant
a
lost
of
a
"
all
desire
back
going
to
year,
cured.
a
did
every
obliged
over
on
neither
he
mistake
was
stomach
was
quantities,
else
nothing
made
He
need.
the
soon
of
salesman
auto
glass
kept
pep
in
not
an
a
he
anywhere.
go
back
gained
sistence
Per-
it.
Haphazard,
never
As
whenever
hours,
in
but
home.
sugar)
discharged
was
ulceration
smoke).
inhaling
He
active.
for
of
"
stay
who
man
young
a
diet
(without
indefinitely.
because
army
(caused
day
171
fruits
and
glasses)
writer
from
Diet
accomplish
intermittent,
anything.
slipshod
methods
will
XVII
PERSONAL
THE
One
thing which
is how
become
the
get
the
of
case
is
and
"
fail absolutely
yet
that
had
he
spending
him
sent
back
a
and
health.
the
of
copy
success
his time
to
ill and
was
about
man
achieved
has
find the road
trying to
his illness and
of
others
like many
learned
book
any
"
relative, a
a
and
I had
stand
under-
to
personal application.
He
his money
book
a
contents
fifty,corpulent, overfed.
now
hard
seems
read
its
over
in mind
I have
always
people
some
enthused
to
APPLICATION
of
nature
"The
Science
Eating."
Two
later I
weeks
There
sat, his
he
joints swollen
pathetic in
Almost
book
foot
immediately
sent
to
propped
he's
he
began
talking
convincing book
"Oh,
he's
got
After
for
a
his
pasty,
eyes
to
enthuse
about
the
"That
fellow
knows
about."
most
he
chair, his
a
him.
"The
proofs,"
on
up
misery.
great stuff !" he said.
"That's
him.
see
aching, his face
and
their dull
I had
what
went
the
I
dope right
"
I
read,"
ever
and
he's
replied.
got
the
answered.
while
I said to him
yourself,John?"
172
:
"What
are
you
doing
"Doing?"
I've been
for
now
the
on
but I can't
dope
"
"It looks
job
a
says
"
He
are
to
the
you
She
doctor
"The
acid in
much
too
"
of the acid?"
cause
eating?"
By this time his wife had come
smugly confident, unassailable
methods.
bit better."
his head.
shook
"What
gallonof
a
d
a
do?
I said.
result of acidosis,"
Doc
that's what
"Yep
system."
"Did he say anythingas
my
I've taken
that I'm
see
like
to me
and
to
I've had
months.
two
over
173
is there
"What
he answered.
here
three doctors
Application
Personal
The
givehim plentyof
to
in
prim,precise,
"
household
her
for him.
answered
says
in
red
eliminate
fresh
and
meats
to
vegetables."
did you
"Well, for instance,"I said, "what
eat
for dinner?"
"Let's
eater, you
see," he answered.
know.
I had my
mashed
some
and
a
potato, some
pieceof celery."
own
a
pretty
share of
roast
good
lamb,
cauliflower,
a dab of jelly
"Any bread?"
"Yep, a coupleof piecesof
Annie's
"I'm
bread
and
a
pieceof
cake."
"John," I said.
"Have
you
any
brains?"
grinned. "Why?"
the use of readinga lot of facts and rec"What's
ognizing
them as facts if you don't apply them?"
doctor
if he
of having a
"What's
the use
"Some,"
don't
"
he
What
174
"Yes, John, but
brains
for
a
and
Eat
to
he
minute
How
to
hasn't.
Now
listen
and
to
It
Prepare
use
own
your
You
me.
have
just finished reading'The Science of Eating,'then
the
know
you
sick
sailors
story of the
board
on
the
hundred
one
and
ten
steamshipKronprinz
Wilhelm."
He
nodded.
made
"What
beyond
cause.
those sailors sick1?
It
was
proven
questionof doubt that their food was the
And what had they eaten ? Meat, potatoes
a
and
white
over
and
bread; meat,
for nine
over
and
potatoes
months
with
bread
white
canned
some
in for
thrown
vegetables
good measure.
"All that stuff is acid- forming and when
their
bodies were
saturated with acid they collapsed.
sufficiently
Now, John, what
the sickness of these
Perhaps
but the
there
is
is the difference between
and
men
your
trouble?
own
difference in the symptoms,
some
isn't it*?'*
is acidosis,
cause
He
agreed.
the only
"And
and
Call
theirs is that yours
it rheumatism
you
by
your
"
acid
That
or
foods,
"
You
gave
celeryand fruit and
gave
you
slower in
was
nervous
it is acidosis
like
white bread.
and
difference between
some
meat,
breakdown
just the
boiled
a
yourself
so
on
mineral
collapse
coming about.
your
same
or
"
thing
any-
caused
potatoes and
dab of cauliflower
all
through the years.
salts but not enough.
always predominated and so the
acids graduallypiledup in your body until the small
Your
acid foods
Personal
The
Application
foods
of off-setting
amount
nothing compared
"I don't think I
which
be
there must
The
sailors
as
"
John,
and others form
was
quite'getyou.'
repeatedthe illustration of
of Tartar explainingthat one
other an acid (seep. 18) and
see,
ate
you
it."
to
the Soda
I
"You
175
some
alkalis
an
then
went
enough bases
to
on:
foods
(orbases)in
Cream
alkali,the
was
of your
and
form
acids
body, and
your
neutralize
the acids.
didn't get
Kronprinz Wilhelm
bases and
they collapsedin nine months.
any
You've
setting
always been pretty lucky in gettingthe offfoods so it took you
forty years to go to
But, John,
smash.
or
a
the
sore
every
time you
throat,or the grippe,or
cause
down
the
on
the
was
tissue,no
same.
Too
had
any
much
a
cold,
severe
of those
things
acid, broken
resistance."
his wife
Here
to say:
interrupted
everybody has always eaten
"But
and
"No
(Those
bread
and
have
and
tatoes
po-
butter."
they haven't, Annie,
who
meat
not
white
bread.
showing the results.)Forty
in
not
years ago the present millingprocesses were
existence. It is the present generationwhich is suffering
the consequences
of white flour. Why, Annie,
if the people knew
and would
white flour
cut
out
productsalone and go back to whole wheat it would
be comparatively
easy to get a balanced diet without
thinkingmuch about it."
While
are
his wife and I discussed the value of whole
What
176
grainsand
and
Eat
to
How
Prepare
to
It
steamed
vegetablesand the "why" of.it
all,John had picked up "The Science of Eating"
and was
glancingthrough it.
"Well," he broke in. "You evidentlyhave been
thinkingabout this stuff some.
Suppose you had a
dose like mine, what
"Do?"
I said.
"I'd
and
you'relookingat
which
board
on
He
the
you
page
I would
206 of that book
exactly the
take
McCann
scription
pre-
the sick sailors
gave
Wilhelm."
John'?"
see,
neutralize
McCann
I
overloaded
were
saturated
body
Mr.
to
to
blank.
sailors'bodies
In order
Mr.
do1?"
you
turn
Kronprinz
looked
"Can't
would
with
wanted
proceeded.
"Those
with acid,so is yours.
that acid you must
get your
alkalies,as found in nature.
those sailors
to
lies
get these alka-
faster than
they could eat them, so he gave them
in solution. Why
shouldn't you do the same
thing"?
Forty-sevenof those
days !
men
were
on
their feet in
ten
respondso quickly. Your trouble
But it is the
came
more
on
slowlyand insidiously.
logicalanswer
justthe same."
cision
"I believe you're right,"
he said in a tone of deafter a few minutes of pondering.
!" I said. "It's logical.And
I'd say
"Of course
the same
thing to anyone who had a heavy cold, or
any
You
other
mineral
taken
won't
of the
salts
lesser effects of
as
(oralkalies)
in solution will
There
ensued
a
cure
found
acidosis.
in natural
The
foods
acidosis."
discussion between
his wife and
XVIII
THE
STORY
KRONPRINZ
Previous
a
the
to
WILHELM
the
war
palatial transatlantic
converted
high
North
the
to
into
sink
to
seas
the Allies.
to
its officers and
could
not
again
They
were
out
their
the
each
coffee, and
with
refined
of the vessels
Two
whole
the
(Some
meat,
into
the
occurred
to
of
vessels
these
supply
before
Germans
took
being
tically
prac-
flour, white
(or oleo), potatoes,
condensed
milk,
tea
sugar.
sunk
were
of fresh
cargoes
crammed
system.
Each
crackers, butter
vegetables, fresh
canned
over.
before
record
fuel
them
they
they captured, bombed
vessels.
and
3, 1914,
was
months
to
plies
sup-
that
war
was
the
on
with
Aug.
the
nine
this time
of
bound
things. Plenty of white
same
biscuits,sweet
and
about
of its food
From
sunk.
are
fourteen
sunk
robbed
was
we
for
out
understood
until
port
it
1914
sent
Hoboken
sea
During
men.
and
touch
and
vessels
thoroughly
at
which
tragedy
raider
Leaving
crew
In
Lloyd.
merchant
was
ing
steamship belong-
passenger
German
Wilhelm
Kronprinz
German
a
THE
OF
their
own
for
These
meats.
they salted
178
bound
Liverpool
the
mans
Ger-
perfect refrigerator
and
corned.)
They
had
The
Story of the Kronprinz Wilhelm
meat
enough to feast
Two
other
whole
the
vessels
From
wheat.
available
upon
and
laden
were
179
last them
to
with
definit
in-
of
cargoes
these the Germans
took
only
flour, butter, potatoes, and
white
ham, bacon, etc. They sent the
vegetables,
had
If the Germans
preciouswheat to the bottom.
known
what was
bodies, if
going on in their own
value to themselves of
they had known the priceless
the phosphorous,potassium and calcium salts contained
have gathin that whole wheat, they would
ered
and stored and guarded it as so much unalloyed
canned
gold.
But
They
did
the Germans
did
not
know
not
know
they
sick.
were
of these minerals
that the absence
slowly robbing their tissues of life and
bringingabout a condition of acidosis,which would
was
of them to drop without warn100
ing,
eventuallycause
paralyzed,to the deck.
meals
American
plenty
eatingtypical
They were
"
of fresh meat,
boiled
bread
white
vegetables,
and
coffee with
sugar
mashed
or
and
potatoes, canned
condensed
and
in various
appetizingforms
day plusa
substantial mid-afternoon
the fresh air of the open
typicalAmerican
very
meals
(or oleo),tea
butter
seas
milk.
three
they ate
"fed
These
times
a
Out
in
lunch.
up"
with
these
ing
they should have been feel-
fitindeed.
They paid little or no attention
and
of lowering vitality
symptoms
to
it
lesser ills or
was
not
until
What
180
Eat
to
the conditions
How
and
became
extreme
Prepare
to
and
the
men
It
pletely
com-
that the ship'ssurgeon
incapacitated
(Dr.
Some
of the
Perrenon) became seriouslyalarmed.
men
collapsedafter they had been out six to eight
but in April,the ninth month, they began
months
going down like tenpinsat the rate of two to five a
of them keeping up until the last minute
day; some
and then droppinghelpless
to the deck; 1 10 of them
down.
Dr. Perrenon
found
himself totally
were
unable
One
to relieve the sufferingof the men.
thinghe knew : That he must make a dash for some
neutral port at once
or
they would be out on the
with 500 dead bodies.
ingly
Accordhigh seas manned
and on
they headed for America
April 11,
in the James
River
1915, arrived at Newport News
after having been out on
the high seas
just eight
and eightdays.
months
Immediately on their arrival the best medical aid
of New
York City was
called to their relief. Every
else was
barred from the ship.
one
Mr. Alfred W. McCann
at that time working
was
the New
York
Globe
on
conductinga campaign
to educate the people in food values and food science.
Mr. McCann
had devoted a lifetime to the studyof
"
malnutrition
and
anxious
intensely
He
he
was
close
to
and
its causes
to
get
several
on
board
therefore
was
the stricken
most
ship.
high officials but although
"
pulledevery wire he knew of both in New
and Washington he could not break the ban.
barred.
men
were
especially
York
paper
News-
The
Story
brooded.
He
of the
Kronprinz
Rumor
said there
Wilhelm
beri-beri
was
something very closelyresemblingit on
ship. What had
doing his utmost
America.
needed
eaten?
men
fightthe
this perhaps
his point*?
to
Was
to
His
the
prove
Mr.
board
or
that
McCann
was
flour evil of
white
the
181
lesson
very
he
in the interest of
humanity. He
resorted to stratagem.
He had a card printedwith
of an eminent
hired a launch
the name
physician,
and climbed on board the ship presenting
his card.
work
was
"
He
ushered
was
medical
twelve
almost
But
by
a
New
"
courtesies
said:
and
the
he
was
a
when
secrecy
McCann
student
on
a
is
man
York
not
a
moment
and
were
to
York
City
"
for
lose. He
to
there
was
of
due
a
Globe."
And
all the
hundreds
to
not
moment
that he
shipwhy
nized
recog-
sprang
of malnutrition.
that
there
in New
nature
same
there
was
was
beri-beri
was
of the New
that it was
knew
was
officer who
"Gentlemen, this
neither
"
because he
health
this is McCann
repliedthat
there
York
McCann
Mr.
the
sat
in consultation.
men
he
immediately on entering
his feet and
physician
into the salon where
at once
if
hysteria
of
cases
the
same
cause.
He
said
justenough to interest the ship's
surgeon,
Dr. Perrenon, who stepped forward
and extended
his hand
have
to say
When
and
saying:
when
"Mr.
I will hear all you
these gentlemen have finished."
McCann,
the doctors had
returned
to
the
finished their consultation
cityDr. Perrenon
and
Mr.
Mc-
182
What
Cann
discussed the situation in detail.
called
Dr. H.
by
it
of
men
degerminatedfoods
would
of malnutrition
the
upon
It
was
then
of food
which
forming
of the
shown
the
bread
men
and
McCann
certain
to
findings
of Columbia
sity
Univer-
and repute in
diet of demineralized,
a
bring about a condition
less gravity,
or
depending
cause.
in discussion that every
had eaten
had been
boiled potatoes, canned
meat,
"
white
of greater
extent
Mr.
equalcourage
that
It
Prepare
to
attention
proven
was
How
C. Sherman
and of other
which
and
former's
the
made
Eat
to
item
acid-
vegetables,
butter
(or oleo),cheese and sweet
biscuit. There had been absolutely
alkaline element.
no
The alkaline necessary for the body to function
had
and
therefore been taken
blood
of their
of the
become
the
The
bones
tissues,
blood
and
sues
tis-
thoroughlysaturated
acid.
with
What
then
Dr.
Perrenon
repliedthat
with
them
bodies.
own
had
men
from
the
was
asked
remedy?
the question. Mr.
since the bodies of the
acid the
logicalremedy
vegetablealkaline
He
solution.
as
fast and
therefore
suggestedthat
The
would
men
be able
men
McCann
were
would
be
ated
saturto
give
freelyas possible.
they be given in
as
to
get the alka-
in this way than by eating.
quantities
his suggestions
:
were
Definitely
hundred pounds of bran be steeped
1st. That
one
in 200
and a largeglassof the
pounds of water
liquidfed to the men each morning.
lines in greater
"
Story of the Kronprinz Wilhelm
The
2nd.
That
183
all kinds of available leaves and
tables
vege-
(notpeeled),boiled,the liquid
fed to the men
as
(vegetables
soup in generous quantities
thrown
away).
3rd. That potatoes be scrubbed and peeled;the
the peelingsboiled and the
potatoes thrown
away,
a small glassonce
a day.
liquidgiven to the men
should have milk, egg-yolk,
4th. That the men
also a small
and
fruit in prescribedquantities;
be scrubbed
"
of whole
amount
above
the
treatment,
Under
no
bread
wheat
and
after
week
a
of
of
vegetables
circumstances
the soup.
should they have
any
food.
acid-forming
After due deliberation Dr. Perrenon
since the
men
alkaline
the
2
be wrong
to
On
the
5
men
to
This
treatment.
were
withhold
decision
from
day.
April 17th there
ment
treat-
them
made
was
April 16th. Up
still going down
at the
started
treatment
time
thus far resisted all medical
had
it would
decided that
on
to
rate
the
and
that
of
a
were
no
new
cases.
Neither
In four days
day on.
a marked
improvement and in ten
dismissed from the ship's
days 47 of them were
tims
hospitaland one of the completelyparalyzedvicable to stand on his feet without help.
was
Dr. Perrenon
faction
expressedastonishment and satisand said
the completenessof the cure
at
there any
showed
the men
were
that
to
from
that
the lesson in food
Germany.
values
would
not
be
lost
What
184
Mr.
and
Eat
to
How
It
Prepare
to
McCann
reportedthe facts in detail to the
that here
Surgeon-Generalat Washington believing
last was
the proof which, if spread broadcast
at
would
the eyes of the public. We
not
were
open
with Germany and Bernstorf suppressed
then at war
Thus
the publichas not yet learned
the incident.
the danger to their bodily resistance of livingon
denatured diet.
a demineralized,degerminated,
"But"
disastrous effect
occasional
give
to
bodies
our
breakdown.
who
them'?"
the
eat
by
the
Germans
acid-formingmeals
(meat, boiled potatoes,
ate
bread
and
rob the tissues of resistance.
of alkaline
(mineral)element
collapse
"
but
thus
the tissues,
The
white
vegetables,
canned
eat
ment
(mineral)ele-
alkaline
some
is greedilytaken up
postponinga
as
home
at
equally
an
or
lettuce,etc.,
apple,or pieceof celery,
which
such
We
who
"Why
"
have
the Americans
on
is this:
answer
someone
meals
typicalAmerican
don't these
The
questionfrom
the
comes
"
leaves
us
butter),gradually
small
The
taken
amount
prevents
to
susceptible
plete
com-
every
ill that blows.
There
process
to
the
The
is
was
no
such
thing as
slowlygoingon
"Sudden
for
a
death."
The
long time previous
collapse.
Germans
took
just nine
know
they were
had
months
no
to
foods
"offsetting"
break them.
They
sick until the break
Beri-beri is the
extreme
end
and
didn't
came.
of mineral
it
starva-