CHAPTER XIII.
SUCCULENT VEGETABLES.
==================================================================== Pro- Carbohy- Calories Water tein Fat drates Ash per lb.
-------------------------------------------------------------------- Asparagus........ 93.96 1.83 2.55 2.55 .67 .....
Beet............. 87.5 1.6 .01 8.8 1.10 215 Cabbage.......... 90.52 2.39 .37 3.85 1.40 .....
Carrot........... 88.2 1.1 .4 8.2 1.00 219 Cauliflower...... 90.82 1.62 .79 4.94 .81 .....
Cuc.u.mber......... 95.4 .8 .2 3.1 .5 80 Egg plant........ 92.93 1.15 .31 4.34 .5 .....
Pumpkin.......... 93.39 .91 .12 3.93 .67 .....
Lettuce.......... 94.17 1.2 .3 2.9 .9 90 Okra............. 87.41 1.99 .4 6.04 .74 .....
Onion............ 87.6 1.6 .3 9.9 .6 225 Parsnip.......... 83.0 1.6 .5 13.5 1.4 300 Radish........... 91.8 1.3 .3 8.3 1.0 135 Squash........... 88.3 1.4 .5 9.0 .8 215 Tomato........... 94.3 .9 .4 3.9 .5 105 Spinach.......... 90.6 2.50 .5 3.8 1.7 .....
Kohlrabi......... 87.1 2.6 .2 7.1 1.7 .....
Lima beans and sh.e.l.led peas are generally included in this list, though the young lima beans contain about 20 per cent. starch.
Look at the cabbage a.n.a.lysis for kale and Brussels sprouts. They are much alike.
Most of the vegetables contain from one-half of one per cent. to two per cent. of indigestible fibre, which is not listed above.
This is but a partial list of the succulent vegetables. In addition may be mentioned artichokes of the green or cone variety, chard, string beans, celery, corn on the cob, turnips, turnip tops, lotus, endive, dandelion and garlic.
These vegetables produce but little energy, for most of them are not rich in protein, fat and carbohydrates, but they have considerable salts, which are given in the tables as ash. Their juices help to keep the blood alkaline, and it would be well for people to get into the habit of eating these foods, not only cooked, but some of them raw. The salts are very easily disturbed and in cooking they are somewhat changed. The best salts we get when we consume natural foods, such as raw fruits and raw vegetables and milk.
Another function of the succulent vegetables is to take up s.p.a.ce in the stomach. Many like to eat until they feel comfortably full, but if they indulge in concentrated foods to this extent they overeat. The succulent vegetables have the merit of taking up much s.p.a.ce without furnishing very much nourishment and they should, therefore, be used as s.p.a.ce-fillers. However, they contain enough nourishment to be well worth eating, and most of them are excellent in flavor. This flavor is not appreciated by those who eat much meat and drink much alcohol.
The liberal use of these cooked vegetables has a tendency to prevent constipation, and some of them are called laxative foods, such as stewed onions and spinach.
PREPARATION.
These vegetables may be either steamed or prepared in a fireless cooker.
The usual way is to cook them in water. Clean the vegetables. Then put them on to cook in enough water to keep from burning, but use no seasoning. When the vegetables are tender there should be only a little fluid left and those who eat of the vegetables should take their share of this fluid, for it may contain as high as one-half to two-thirds of the salts. When served, let each one season to taste. Avoid the use of vinegar and all other products of fermentation as much as possible.
Lemon juice will furnish all the acid needed for dressing.
The vegetables may be dressed with salt, or salt and b.u.t.ter, or salt and olive oil, and at times with cream, or with the natural gravy from meats, but avoid the use of flour and milk dressings, usually called cream gravy. These vegetables may also be eaten without any dressing.
The water is drained off from corn on the cob, asparagus, artichokes and unpeeled beets.
Vegetables should not be soaked in water, for they lose a part of their value if this is done. Cuc.u.mbers may be soaked in water to remove a part of the rank flavor, before being peeled.
_Spinach_ is prepared as follows: Wash thoroughly. Put about two tablespoonfuls of water in the bottom of the kettle. Put over the fire and let the spinach wilt. Its juice will then begin to pour out and the spinach will cook in its own juice. Let it cook slowly until tender.
Serve the spinach with its proportion of the juice. At first this will taste rather strong, but after a while a person will not want the dry, tasteless mess that is drained, usually served in hotels and restaurants. If some of the roots are left on the spinach, it tastes milder. The roots contain sugar.
Some of these vegetables, such as summer squash, onions and parsnips may be baked. Onions are very good sliced and broiled, but they should never be fried. Beets are good baked, and especially is this true of sugar beets. Radishes are very delicate and delicious when peeled and boiled, but their preparation is tedious. Egg plant is to be stewed, but not fried. As usually served, dipped in egg, rolled in crumbs and fried it is very indigestible.
Beet greens are excellent. They are best if the beets are pulled very young and both the roots and the leaves are used. Turnip tops, dandelion, mustard and Swiss chard are other greens that are good. All of them are prepared like spinach, except that more water is necessary.
However, do not use much water.
Those who say that the various vegetables are unfit to eat and act accordingly are missing some good food. The vegetables all contain crude fibre, but they hurt the stomach and intestinal walls no more than they hurt the mucous membrane of the tongue. They furnish some bulk for the intestines to act upon, which is good and proper. All animals need some bulky food, otherwise they become constipated.
Tomatoes are best raw. If they are stewed they are to be cooked plain.
Adding crackers and bread crumbs is a mistake. They taste all right without sugar, but a little may be used as dressing.
_Vegetable soup_: Take equal parts of about four vegetables, any that you like. Slice and cook in plain water until tender. When done add enough water or hot milk to make it of the right consistency. Season to taste. One of the const.i.tuents may be starchy, such as potatoes, barley or rice, but the rest should be succulent vegetables.
COMBINATIONS.
The succulent vegetables may be combined with all other foods. They go well with flesh or milk or nuts or starchy foods. With flesh or nuts they make a very satisfying meal. They may be taken with fruit. The tomato grows as a vegetable, but for practical purposes it is a fruit.
The tomato combines well with protein, but not so well with the starchy foods.
SALAD VEGETABLES.
If possible, salads should be made entirely of raw vegetables and raw fruits. The chief salad vegetables are celery, lettuce, tomatoes, cuc.u.mbers, cabbage, onions and garlic, the two last mentioned being used for flavoring.
Dr. Tilden, who has done much to popularize raw vegetable salads, has a favorite, which he calls by his own name. It is equal parts of lettuce, tomatoes and cuc.u.mbers, with a small piece of onion. Chop up coa.r.s.e and dress with salt and olive oil and lemon juice. This is all right for those who like it, but many do not care for such a complex salad with such dressing. Some of the combination salads that are served are wonderful mixtures, containing as many as seven or eight vegetables and a complex dressing.
Raw onions are too irritating to use in large quant.i.ties, and the same is true of garlic. The best salads contain but two or three ingredients.
Take any two of the vegetables mentioned, such as lettuce and tomatoes; lettuce and cuc.u.mbers; cabbage and celery; celery and tomatoes, or eat simply one of these green vegetables raw. It is a good thing to eat some of those salad vegetables daily. If your digestion is excellent, you may occasionally take raw carrots or turnips, and a few raw spinach leaves are tasty for a change. Never mind if people tease you about eating gra.s.s, for it helps you to keep well.
Dress the raw vegetables as your taste allows. Most people want some salt, or salt and lemon juice, or a little sugar, or cream, or salt and olive oil, or salt, olive oil and lemon juice, or mayonnaise on their salad vegetables. Some eat them without any dressing and the flavor is excellent. Tasty salad can be made of fruit and vegetables, using no dressing, but strewing some nuts over the dish. On warm days, such a salad makes a satisfactory lunch.
It is all right to make a fruit and vegetable salad. Instead of using tomatoes, take strawberries, apples, grapes, or any other acid fruit.
These fruits may be combined with cabbage, lettuce, celery or cuc.u.mbers.
Do not mix too many foods in a meal, for to do so is indicative of poor taste. Those with refined palates like simple meals, and there is no reason for making salads so complex, when simplicity is a requirement for building health. However, a complex salad made of raw vegetables and raw juicy fruits does not play so much havoc as a mixture of concentrated foods.
Lettuce and celery are the most satisfactory salad vegetables to mix with fruits.
People who eat raw fruits do not need to eat the raw salad vegetables, for fruits and vegetables supply the same salts. Those who avoid both raw fruits and raw vegetables are not treating their bodies fairly.
The vegetable salads are most satisfactory when taken in combination with flesh, nuts or eggs, together with cooked succulent vegetables.
They may be eaten with starchy foods, but then they should contain little or no acid.
CHAPTER XIV.
CEREAL FOODS.
==================================================================== Carbohy- Water Protein Fat drates Ash -------------------------------------------------------------------- Barley. 10.9 12.4 1.8 72.5 2.4 Buckwheat. 12.6 10.0 2.2 73.2 2.0 Corn. 9.3 9.9 2.8 76.3 1.5 Kafir corn. 16.8 6.6 3.8 70.6 2.2 Oats. 11.0 11.8 5.0 69.2 3.0 Rice. 12.4 7.4 .4 79.4 .4 Rye. 11.6 10.6 1.0 73.7 1.9 Wheat, spring. 10.4 12.5 2.2 73.0 1.9 Wheat, winter. 10.5 11.8 2.1 73.8 1.8 First patent flour. 10.55 11.08 1.15 76.85 0.37 Whole wheat flour. 10.81 12.26 2.24 73.67 1.02 Graham flour. 8.61 12.65 2.44 74.58 1.72 Bread, ordinary white. 37.65 10.13 .64 51.14 .44 Bread, whole wheat. 41.31 10.60 1.04 46.11 .94 Bread, Graham. 42.20 10.65 1.12 44.58 1.45 --------------------------------------------------------------------
The cereal foods are important because of their wide distribution and the ease with which they can be prepared and utilized as food. They are very productive and need but little care and hence are a cheap food. The body can digest and absorb sugar and starch more completely than any other kind of food.