RM 219 .S9 Copy 1 SWICK GoBTi^htN°._.. COEmiCUT DEPOSJC 3)..8.^.Smic^S.3A9^ SCIENTIFIC COOKING FOR HEALTH A Treatise on the Selection and Preparation of Foods for the Development and Conservation of Physical and Mental Efficiency By DR. E. L. SWICK Ui O Copyright in United States -mfk fijplBta "^ T * By E. L. Swick *^ "^ f ^ ^ lii This Book is Dedicated to MOTHERS of Healthier Children To Nurses of a Better Race And All Who Would Enjoy The Pleasures of Life Realized Only Through a Sound Body and A Sane Mind Supported with Wholesome and Natural Food OCT 10 7? C1A600484 ' Xi, SCIENTIFIC COOKING FOR HEALTH INTRODUCTORY The writing of this book on the subject of foods, their value and how to prepare them is not a work of our choice. We have no desire to write. We do not like it in the least. We love to lecture. These lec- tures called forth a demand from so many that we are endeavoring to supply it. As we lectured on these subjects there was one question asked by nearly all: *'What shall we eat and how prepare it?'' In answering these two questions we have endeavored to be practical. We have omitted all fine-spun theories and have written nothing but what is possible for all to practice. All ideas of gratifying your taste have been ignored, but you will find the foods pre- pared as we have advised, to have a richer taste when the natural flavor is preser^^ed than when it is destroyed and an artificial flavor of salt and other condiments is added. Few people have any idea as to the richness of foods in their natural state. We have so long sought to satisfy our palate that we have 6 SCIENTIFIC COOKING FOR HEALTH even destroyed the food value of many foods in order to satisfy taste. The body grows wealc and emaciated and instead of feeding it we pour in drugs. When the body asks for food we respond with poison. The object of this book is to teach, those who desire to eat to live how they may feed their bodies and reach a high degree of efficien- cy. Our object is to aid those who desire a better way of living — those who desire to rid themselves of drug habits, to free themselves of disease, to increase their energy, renew their strength, to put the bloom of youth back on the cheek; in other words to make life worth living. One of the saddest things to behold is the multitudes that are minus all mentioned above and are seeking for health and paying large sums to the specialist, because he has that title to his name. Others are reaching to the shelves of the drug store and buying all the medicines they see or hear of because printer ^s ink said it had cured some one. The world is full and running over will all kinds of so-called cures. Yet multitudes are not cured. Why! Because they SCIENTIFIC COOKING FOR HEALTH ignore the first principles of health. When people begin to learn that health is not bought but must be lived, then we will not be long in finding the foun-tain of youth. Neither the medical men and the great mul- titude of drugless physicians nor the common people seem to have any conception that with a very small mental effort they might secure a few fundamental principles that would lead them out of the wilderness of haphazard think- ing and make them their own physicians. This work seeks to give you those principles that will bring to you your desires if you will but persist. Health is one of the easiest things to secure if you study health. It is God's de- sire that you have it. All His laws are to help you to secure it. It leaves you only when these laws are broken. Follow the teachings in this work and it will be of great help in setting you right. In as far as it does we will be glad to have made this effort to write and publish this work. SCIENTIFIC COOKING FOB HEALTH Practical Suggestions To adopt the methods of living as set forth in thel previous volumes would mean a com- plete change in one's life and the pursuance of a definite object in the future. To attain such an object one must feel the need of a radical change. Just as he feels this need, will he persist in gaining this object. If this need is one in which life or health is involved, then we cannot tell how much he will do in order to accomplish his purpose. It all depends upon how mudh he prizes his life or health. The way some people live, you would judge they did not have a very great value placed Ujpon their lives, but the person who has will not stop at any sacrifice in order to, keep life or regain health. He does not consider his appetite or his personal pleasure worthy of consideration, if they are barring his path to health and hap- piness. If you have adopted the course as here- in prescribed, what are you expecting to gain by it? If it is health, then how do you expect it to come? SCIENTIFIC COOKING FOR HEALTH INSTANTLY? This is one of the great difficulties we have with so many; they will take years in violating the laws that broke their bodies, and note their decline all this time, then when they apply a new remedy they expect it to work a miracle for them. They begin to look in the glass after the first meal to see if their complexion is cTianging, or the tongue is clearing, or the pim- ples disappearing. They soon get discouraged and declare that the remedy is no good, as they followed the instructions carefully. HOW LONG WILL IT TAKE? This is governed by several things. The first is, how long have you been ailing? How bad are you? What caused it? Is the cause still existing? Can yoii remove it? Will you do it? Will this new system have all the sup- port you can give it? Have yon undergon-e op- erations? Have you been filled with serums? All of these enter into every case and de- termine the time it requires for this system to aid you in attaining your object. 10 SCIENTIFIC COOKING FOR HEALTH WORK TO BE DONE How can you expect to see results until those bowels are moving well? They 'have refused to act normally for years. Constipation has so filled your system with poisons that you cannot hope to see results until that waste matter and the poisons are eliminated. Your pores are all stopped up by trying to assist them in their work. Your body is filled with acids and poi- sons that have been deposited in various places in the body until you are now suffering with your present troubles. Your system is short in all repair materials. You have eaten noth- ing that has produced strength for the nerves, and as a result you are in a serious condition- Your teeth are decaying because you have given your system no lime and flourine to pre- serve them. When you see what there is to be done, you will be patient with nature in her efforts to repair your body. She has been long suffering and patient. She has endured it all for years before you felt any complaint. When your system was sadly in need of lime she was slow to complain, and was forced to steal the supply you needed in your blood from your SCIENTIFIC COOKING FOR HEALTH 11 teeth and bones. Do yon wonder that now she demands a little time to repair? Do you want to know how long it w^ill take to see results? That is up to you. How much are you going to assist Nature? How much material are you going to give her daily for this woii'k? MANY DO NOT TJKE THE CPIANGE OF FOOD There is one thing you will tind( as you continue this line of food and that is your appetite will change as you continue eating the undenatured foods. The one almost universal expression is that thoy would not return to the old method if they could, as the newer way is much more appetizing. The craving for sugars is one of the things noticeable. As you eat the natural foods you will receive enough sugar to satisfy the craving, which will soon cease. The craving for meat will be the same. You will find that the foods made from whole grains are so highly flavored that the others will taste flat if you attempt to eat them. There will be no desire to return to the old diet when you consider yourself well. Why should you desire to return? The old 12 SCIENTIFIC COOKING FOR HEALTH way failed to support you. You would not apply such business methods to your business, and surely you will do as much for your sys- tem as you would for your business. WHAT DETERMINES IMPROVEMENT This is one of the most disputed points in many cases. So many will accept no evidence of being better unless all pains are gone. Some people enjoy having some ailment to talk about. The absence of pain is not always the best evidence of improvement. There is no certain thing that comes first, and another second. The ^:igns of improvement are different in each person. The symptoms that may mean much to the physician may mean nothing to the patient. The expression of the eye, color of the face, (general complexion, condition of the skin, heart; action, respiration, color in the ends of the fingers, bowel action — all of these indicate that the system is at work, and you are on the rigOit track. BE PATIENT You cannot crowd nature. She can only work so fast. You may eat large quantities, but you will only hinder her in her efforts by SCIENTIFIC COOKING FOR HEALTH 13 putting ill more than you can use. You took your time in wrecking your body, now be patient. Remember that big tasks and fine work are not done in a hurry. BE PERSISTENT Give your system all it needs. Distinguish between the calls of the system and those of habit. Answer its calls regularly. Interpret its calls accurately. Supply its calls cheerfully. Remember, that health comes only to its pur- suer — it never pursues you. A CLOSING WORD Let me emphasize two things: the first is that you do your part as faithfully as Nature will do hers. The second is, that results cannot fail. What you are to do then is to work in har- mony with Nature. You must always be ready to give her material to repair the body. When you wofi'k in harmony with her you cannot fail, you will find relief as thousands of others have. First, you will secure better circulation by feed- ing the various organs of your body so as to 14 SCIENTIFIC COOKING FOR HEALTH enable them to function more perfectly. The change of your condition will be as rapid as possible. Do not worry over your weight, your pains, or anything else, as Nature knows how to do everything if you will but make it possible for her to work. Your flesh will, in time, become firm, and your complexion perfect. Your many symptoms will soon begin to dis- appear. Just a few months of hearty co-opera- tion with Nature will produce a state of health that makes life worth while. COMBINATIONS OF FOODS There are as many theories on combina- tions of foods as there are writers on the sub- ject of foods. I have read many of them and the thing that has impressed me most of all is how they all differ as to the question of com- binations. In many cases they are very success- ful in contradicting themselves. They give you tables and rules to follow that require the larg- est part of your time to figure out what to eat and what not to eat. Many people after read- ing them throw the whole thing aside and de- clare there is nothing in any of it. SCIENTIFIC COOKING FOR HEALTH 15 It is true that most of the combinations set forth in the majority of books on this subject are good, but it is also true that the animal kingdom is not troubled with perplexing tables and combinations. There are a few things necessary to know when we are consuming large quantities of de- natured foods. One is not to have too many starchy foods at each meal, or too much sugar and meat. These are all acid-forming and will soon clog tlie system with acids. There are a few simple rules that should govern our eating that will produce health, as we have tried them out to our own satisfaction. One is to eat everything as nearly as pos- sible as Nature produced it. Preserve every- thing that Nature put in it. Never force yourself to eat because it is meal time. Omit all seasoning as nearly as possible and then you will never over-eat. Avoid gluttony at all times. Eat a balanced meal. Do not make it all starch or protein. Eat only a small number of articles. This is important. 16 SCIENTIFIC COOKING FOR HEALTH I believe that in these points is the secret of our diet question. Among the animals you find only a few articles eaten at each meal. The horse has his oats and hay or corn and hay. The cow has her chops and hay, and so it is with nearly all the animals. We give them onlj' two or three things at one meal while we eat twelve or fifteen or more at every meal and then wonder Why we have gas and various trooibles. Follow the principles I have outlined above and you will find that it is no trouble to eat cor- rectly. The solution of the question of food combinations is not to combine certain foods under certain conditions,, but never to combine a great variety of foods under any circumstan- ces. WHOLE WHEAT FLOUE When any recipe in this book calls for flour we always mean whole wheat flour. We do not believe in the use of white flour for anything unless you wish to make a paste for papering your walls, as that is the only place it is fit to be used. We have tried whole wheat flour in every way that you use the white flour and find it much superior in taste, and the results on SCIENTIFIC COOKING FOR HEALTH 17 the body are incomparable. It is true that the cake or pie crust made from the whole wheat flour will not be as wdiite as the other, but noth- ing in this book is given because of its looks or taste. Body buiUling and health are the main ideas in all menus and recipes. If 3'our first efforts to use whole wheat flour are not satisfactory, do not become discouraged. You will find it more difficult to use until you learn. It i3 a good policy not to make a com- plete change at once but \q mix your white flour and the whole wheat flour a little more at each baking until j'ou have learned the use of the whole wheat flour. By this plan you will not only learn to use it successfully but you can educate the taste of the family and they will be none the wiser. This is especially true of the children. AN EASY WAY TO IMAKE WHOLE AVHEAT BREAD 2 cups of milk' scalded and cooled. 1 teaspoonful salt. % cup sugar- 1 cake of yeast dissolved in one-fourth cup of warm water. 18 SCIENTIFIC COOKING FOR HEALTH Stir in enough whole wheat flour to make a dough thick as can be stirred with a stiff-hand- led spoon. Grease pans and fill about half full. Set them to rise in about 75 degrees. When raised until the pans are full put in oven and bake one hour. EAISED WHOLE WHEAT BREAD (No. 1) 2 cups of potato water. 1 teaspoon salt. % cup sugar. 1 cake yeast. (This can be soaked in the po- tato water). Add whole wheat flour enough to make a *' sponge.'^ Let; this set over night, keeping warm. When it is ^ ' mixed '^ in the morning, stir in flour until it becomes thick, take out and knead. Put in a greased pan and if it comes along as it should, it will rise to twice the size. Shape into loaves with a little kneading. Let them rise to about one half the size,, and bake. Whole wheat bread bakes more slowly than white. When it is crusted over if it is greased with vegetable oil or butter it will make the crust softer. Lay a paper or tins over it after it has baked a while, which will also help. SCIENTIFIC COOKING FOR HEALTH 1^ If you fail with whole wheat bread the first time do not give up. Whole wheat bread is harder to make than white. If you have good luck now baking bread do not try any new recipes, just add a portion of whole wheat flour each time. Each time you bake use less of the white and more of the whole wheat and soon you will have a whole wheat recipe. That is a better way if you do not like coarse bread, as you have not made a radical change in your cooking. WHOLE WHEAT BREAD (No. 2) 1 quart of whole wheat flour. 1 quart of scalded milk- 2 Fleischmann yeast cakes dissolved in % glass of water. Let this rise for about thirty minutes in a warm place. Add 2 quarts of whole wheat flour to make a stiff dough. Let this rise until double its size and mould into five medium loaves, and when double their size, bake in a medium oven. 20 SCIENTIFIC COOKING FOR HEALTH These loaves baked in cans like one pound coffee cans, with covers, make nice loaves. EOMAN MEAL BREAD 1 cup of Roman meal. 2 cups whole wheat flour. 1 heaping teaspoonful of soda (depends on the milk.) 2 cups buttermilk. iy2 doz. English walnuts (chopped medium). % cup of dark brown sugar. ^/2 level teaspoonful of salt. Bake about forty-five minutes in moderate oven. (This makes one loaf.) BRAN BREAD 1 pint of Ralston 's bran. 1 pint whole wheat flour. 3 cups of sour or buttermilk. 1 level teaspoonful of soda to each cup. 1 level teaspoonful of salt. V2 cup of brown sugar. % cup or more of raisins. Bake about forty-five minutes. (This makes two loaves.) I (Omit all salt as soon as possible.) i SCIENTIFIC COOKING FOR HEALTH 21 HE.\J/rH BREAD 1/2 pint of Roman meal. % pint of Ralston 's bran. 1 pint of coarse whole wheat flour. Vo cup of chopped walnuts (not too fine)- 1 cup currants. 8 cups sour milk or butter milk. 1 level teaspoonful of soda to each cup of milk. Vo cup of brown sugar. 1 level teaspoonful of salt. (This makes a good bi*ead if you omit the sugar. ) Bake about forty-five minutes in moderat*? oven. (This makes two loaves.) WHOLE WHEAT GEMS 1 large cup wholcv wheat flour. 1 cup sweet milk. 1 level teaspoonful of Royal baking powder. 1 tablespoonful of vegaline (or some vege- table oil.) Small amount of salt. Bake in quick oven. 22 SCIENTIFIC COOKING FOR HEALTH EOMAN MEAL GEMS 1 tablespoonful of vegetable shortening. 1 cup sour milk. Pinch of salt. % teaspoonful of soda. 1 tablespoonful of sugar. % cup of Roman meal. % cup whole wheat flour. Bake in moderate oven. WHOLE WHEAT BISCUITS 2 cups whole wheat flour. 1 tablespoonful vegetable shortening. 1 heaping teaspoonful Royal baking powder. 1 cup sweet milk. Roll medium thin and bake in a quick oven. (You can use your own recipe with the vege- table oils and whole wheat flour. As little salt as possible.) RICE MUFFINS 1 cup boiled unpolished rice, 2 eggs, 1 heap- ing tablespoonful butter, 1 tablespoonful of strained 'honey, 2 teaspoonfuls of Royal baking SCIENTIFIC COOKING FOR HEALTH 23 powder enough whole wheat flour to make a batter. Beat well and bake in a moderate oven. GRAHAM ^MUFFINS I quart graham flour, 1 egg, 2 cups whole milk, 1 tablespoonful butter or vegetable short- ening, 1 tablespoonful strained honey. Bake in quick oven ten or fifteen minutes. SHORTENING The most common ingredient used for short- ening is lard. But in the past few years vege- table oils have come on the market and are rapidly replacing lard. The only thing that prevents them from doing it entirely is ignor- ance as to the evil effects of lard and the food value of the vegetable oils and butter. Recent experiments made on rats show this difference in food values. Two cages of rats were fed with butter and lard. The one fed on butter fattened and did well while the ones fed on lard soon died. This shows us that there is little or no food value in lard. This being true, then why should we ever use it in our foods? Do not use substitutes for butter as they 24 SCIENTIFIC COOKING FOR HEALTH contain but little food value- Our one idea is the eliminating of all things in our meals that do not contribute to our bodily needs. If you want pie always make the crust with whole wheat flour and use the whole wheat flour for thickening. Never use corn starch. PIE CRUST % cup of vegaline (or any other vegetable shortening. ) % cup boiling water. 1% cups whole wheat flour. A pinch of salt. Pour boiling water over vegaline and stir until all lumps are dissolved. Add salt and flour and mix lightly and roll. This will make a much darker crust than you are used to^ and you may think it does not look nice enough to serve, but after you have used it a few times you will never go back to the white flour. RAISIN PIE 1 cup raisins. % cup of bi^own sugar. 1 tablespoonful of whole wheat flour. SCIENTIFIC COOKING FOR HEALTH 25 IVl' cups of boiling water- Or, the flour and sugar can be put in the bot- tom of the pan and the raisins added, and cold water used. Other wholesome pies can be made of apples, fresh berries, prunes, peaches, etc. If you in- dulge in lemon and orange pie, always make the crust and thickening with w^hole wheat flour. Pumpkin, sweet potato and squash pie should all be made wath whole w^heat crust and as little spice as possible. WHOLESOME FRUIT CAKE % pound of black figs. %pound of dates. 1 pound English walnut meats. 1 pound currants. 1 pound raisins. Chop all these separately medium fine and mix together. Add 1 teacupful of whole w^heat flour. Butter any dish for w'hich you have a cover that fits down inside. Pour the mixture into the dish after you have it buttered, place the cover on it so it w^ill rest on the mixture. Weig'ht with about thirty pounds and allow to press for from six to eight hours- (If you feel 26 SCIENTIFIC COOKING FOR HEALTH you must have it seasoned with citron peel, (grind fine one half pound of preserved citron and mix with the other fruits). This can be used for the holiday table and should be made several weeks before using. APPLE SAUCE CAKE 1 cup dark brown sugar. % cup vegetable shortening. 1 cup raisins. 2 teaspoonfuls of soda in one cup of apple- sauce. Beat until dark. 3 cups of whole w^heat flour. WHOLE WHEAT HEALTH CAKE (Two Layers) Yolk of 2 eggs. 1 cup of strained honey. 1 cup of sweet milk. 3 cups of whole wheat flour. % cup of butter. 3 level teaspoonfuls of Royal baking pow- der- Use the whites of the eggs for frosting. SCIENTIFIC COOKING FOR HEALTH 27 HEALTH COOKIES 1 Clip of butter or vegetable shortening. 1 cup of strained lioney. % cup of apple sauce. 1 rounded teaspoonful of soda. 5 cups of whole wheat flour. You will find that these recipes will not pro- duce cookies and cake that will *^melt in your mouth" but when vou have given them to th« children you have given them something that will feed the body. It is not necessary to use only recipes in this book. As we have stated before, we want to give you the principle of them so you will al- ways be able to feed the family wholesome foods. Use any recipes you have, using whole wheat flour and brown sugar or strained honey, in the place of white flour and granidated sugar. MOLASSES CAKE % cup vegetable shortening. % cup brown sugar. V2 cup of molasses. % cup of cold water. 28 SCIENTIP'IC COOKING FOR HEALTH 1% cups of whole wheat flour. 1 cup of chopped raisins. (Other fraiits may be used.) 1 teaspoonful of soda. 2 eggs. A*' SALT, PEOPPEE AND SPICES There is no question connected with foods that is more vital than that of seasoning. There are several evils connected with this habit. First is that the seasoning causes one, to eat much more than he would otherwise. This alone would argue against salt, pepper and other condiments. One of the greatest sins against our bodies is the over-consumption of foods. The second reason is that seasonings are very 'harmful themselves. Peppers and pungent condiments are stimulants to the body as the whip is to the horse. They never produce strength but rather dissipate it. Salt is a deadly poison. That which you taste and call salt is the chlorine in it and it is very poisonous. It is destructive of life. All you have to do to SCIENTIFIC COOKING FOR HEALTH 29 convince yourself of this fact is to pour salty water around a plant and see how quickly it will die. This chlorine is very destructive to the del- icate mucus membranei of the body. It has much to do with high blood pressufre, hardening of the arteries, and many other bad conditions of the body. If you will prepare your foods as we have endeavored to teach you in other parts of this work, you will find that your foods will not re- quire any salt. Omit it gradually from your cooking and its absence will not be missed. (I f ■ . VEGETABLES 32 SCIENTIFIC COOKING FOR HEALTH In the cooking of vegetables you can do much to starve or feed your system. Remember that most of the mineral salts in our vegetables are next to the skins. In peeling the potato you lose the largest part of the mineral salts by throwing the peelings away. This is true of all vegetables. Again, the vegetables suffer another loss when you cook them and drain the water off. This water contains the remaining chemicals and is of great value to the body. In preparing all vegetables there is only one thing to remember, and that is cook them so as to preserve all that Nature has placed in them. When you pare them and throw the paring aw^ay, and then boil them and throw that water away, you no longer have a potato or parsnip, you have nothing but a mass of starch. There- fore you are not eating a vegetable which was perfectly balanced when you started preparing it for the table, but an article you have un- balanced by your method of preparation. This often produces gas and other troubles and then the article of food is blamed when the real trouble is that you have not been eating a po- tato, but only the starch it contains. SCIENTIFIC COOKING FOR HEALTH 33 CAHROTS Clean the carrots \vdth a stiff vegetable bnish (do not peel) slice and cook in a small amount of water and cream. Or they caii be diced and boiled until dry and a lump of butter added. Or, clean ami cook until tender and mash, beating in a large hrnip of butter. CARROTS AND PEA5 Dice about five small carrots and cook until lender, simmer down in their own juice, add about one cup of cooked green peas (use what- ever amount you want of each), add a lump of butter and serve. PEAS Shell and cook until tender, do not drain, add a little cream and butter and thicken with whole wheat flour. Always cook the pods in a soj)ar?ite dish, or cook ^^ith peas and lift out when' tender, and add the water they are cooked in ic tie "3^33. ^h^ P'"'^^ r^on^iin ^f m'l'^r- nun- er^l sa>s 'dZ ria^ pea? 34 SCIENTIFIC COOKING FOR HEALTH CAULIFLOWER Select a small head of cauliflower, wash and break into a kettle with water enough to nearly cover, let boil almost dry and when tender add one cup of whole milk and thicken with whole wheat flour. -It can also be boiled and served with drawn butter. If there is a left-over dish to be prepared, it can be baked. Put in a casserole, cover with whole wheat bread crumbs and very little cheese and butter. Add one cup of cream and bake about twenty minutes. (L^se as little salt as possible.) Fresh cauliflower can be used this way also. Or fill casserole with cauliflower and cover with milk and bake until tender with a large lump of butter. CAULIFLOWER AU GRATIN Put the cauliflower in a casserole, put on the bread crumbs and grated cheese and pour over all one-half cup drawn butter sauce. Bake un- til tender. If cooked cauliflower is u»ed, bake fifteen or twenty minutes. li SCIfiXTlFlC COOKLNO roll HJEALTH 35 PEAS AU GRATIN One pint of peas cooked with a little onion and celer>^ Simmer until nearly dry and put through a colander, add one cup of whole wheat bread crumbs, one half cup of milk, a large lump of butter; put in casserole, add grated cheese to the top and bake about half an hour. STRING BEANS Cut them up and cook until tender like peas, or leave them whole and cook down in thei** own water with a little meat. DRIED BEANS DO NOT PARBOIL BEANS. Put them in a generous amount of water, boil until tender, and nearly dry, add a lump of butter and serve. (Use as little salt as possible and do not use soda. Soda destroys the natural chemicals in the beans.) BAKED BEANS Cook as above about one half hour or longer, when nearly dry pour into casserole with a little butter, a little chopped onion, a cup of 36 SCIENTIFIC COOKING FOR HEALTH cream and bake about five hours. (As little salt as possible.) They can be baked without the cream and dot on top ^\ath small pieces of meat. If you want them a little sweet, add a small amount of strained honey. Lima beans or brown beans can be sei'\^ed in the same way. PARSNIPS Clean parsnips with a stiff brush, boil until tender in small amount of water. When almost dry mash and beat in a lump of butter. BUTTERED PARSNIPS Boil down in their own water until tender, slice lengthwise. Chop a small portion of par- sley in sauce pan witli butter, when heated add parsnips, let boil and turn when heated thiii, place on serving dish and pour melted butter over and serve. BAKED PARSNIPS Put parsnips in casserole and cover with wh(tle milk, dust in a little whole wheat flour, add a large lump of butter and bake until tender. SCIENTIFIC COOKING FOR HEALTH 37 STEAMED POTATOES Ulean w4th a stiff ve«^etable brush and steam until tender. If you do not want to serve them with the skins on, remove the skin by pulling it off. Do not peel. Put the potatoes in a ket- tle and mash with cream and butter. i BAKED POTATOES Select potatoes of a uniform size and clean with a stiff' brush. Bake until tender and serve. Or they can be prepared in the same way and when tender, slice with a sharp knife, scrape contents into a hot bowl with a little cream and butter and return to the skins. Pin together with toothpick and serve. The skins can be rubbed over with butter. Always eat the skins. POTATOES ON HALF SHELL Proceed as above, and beat into the mix- ture the cream and butter. Fill the skins lightly, heaping high, leaving the surface rough. The whites of eggs can be beaten in if desired. Gar- nish with parsley. Serve on hot platter. 38 SCIENTIFIC COOKING FOR HEALTH ESCALLOPED POTATOES Cut ** left-over^' steamed or baked potatoes in casserole with diced onions and cover with milk and bake until bix)wn. BUTTERED BEETS Dice one cold beet. Melt butter in sauce pan and add beets. When thoroughly heated serve in a hot dish. Or put in a casserole with butter and about two tablespoonfuls of water and heat well. BEETS WITH OLIVE OIL Slice cold beets thin and serve in lemon juice and olive oil. BAKED SQUASH Cut in squares and place in oven and bake until brown and tender. STEAMED SQUASH Cut in squares and place in steamer and steam until tender, or cut squash in half and place in kettle with a small amount of butter. Place the peeling in water. Steam until tender, scrape out in vegetable dish and mix with butter. SCIENTIFIC COOKING FOR HEALTH 39 BAKED CABBAGE Chop cabbage fine and place in casserole, cover with milk, add a lump of butter and bake about on^ hour or until tender. BAKED CABBAGE (2) Chop cabbage fine and boil until tender. Put a layer in a casserole with a layer of cheese and drawn butter sauce. Proceed the same way as before until the dish is full, add a layer of cheese last, cover with a layer of whole wheat bread crumbs, bake until brown. Fresh cabbage can be used without boiling. Add one cup of milk if raw cabbage is used. HOT SLAW Chop fine the amount of cabbage you want and cook down in a sm:all amount of water. AVhen tender, add lemon juice to make it as sour as you want. Let it simmer down until seasoned all through and serve hot. BOILED CABBAGE Quarter the head of cabbage and boil with small piec« of meat. 4^ SCIENTIFIC COOKING FOR HSaLTH STUFFED PEPPERS Select even' sized peppers aiid stuff with equal pdtts of chopped' cabbage, celery and onions- rlabe in pan With a little water and bake until lender. Or mix tomatoes and whole wheat patts of chopped Cabbage^ celery and onions^ BAKfiD ONIONS Slice krge onions iii casserole and cover with Whole inilk. Dtigt in a little whole wheat flour and lump of butter. Bake about one hour. CREAMED ONIONS Boil dowuf in their own water and when nearly tender, add cream and thicken with whole wheat flour. CREAIMED TURNIPS If the turnips are young and tender they can be cleaned with a stiff brush and cooked with the peeling, but if they are old they will have to be peeled. They can either be diced or sliced; cook until the water is all sinmiered down and add cream sauce of milk and butter and whole wheat flour. Always cook a little SCIEN'TiFIC COOKING FOR HEALTH 41 longer witli whole wheat flour sauce than with white flour» as it might have a raw taste to those not used to it. BOn.ED TURNIPS Cut in (juarteis and boil until tender, mash and add a luni]) of butter and serve, after heap- ing lightly i" vegetable dish. ASP.VEAGUS Wash and cut off the woody ends and boil in a little water about twenty minutes; simmer down in their own water and serve on toast with drawn butter. Asparagus can also be cut in pieces about an inch long and cooked down in the water and a piece of butter added when tender. CORN ON THE COB Remove the husks and boil, or leave the last layer on and boil a few minutes to taste. Some like it boiled longer than others, the flavor changing with the length of time cooked. 42 SCIENTIFIC COOKING FOR HEALTH i^CALLOPBD TOMATOES Select six ripe tomatoes, skin and cut into small pieces. Spread a layer in a casserole, add a layer of whole wheat bread crumbs and dot with butter; continue until the dish) is filled, leaving bread crumbs on top. Bake about forty- five minutes, ESCALLOPED OYSTER PLANT Prepare this vegetable as for soup and boil until tender. Use the same measure of whole wheat bread crumbs that you have of salsify. Put a layer of bread crumbs in buttered casser- ole, then a layer of salsify, and bits of butter. Continue until you have the desired amount. If there is any of the water left that the salsify was boiled in pour that over with sufficient milk to cover, and bake for thirty minutes in a med- ium hot oven. SPINACH Thoroughly wash spinach and cook in a small amount of water; do not drain. When tender simmer down until dry enough to serve and add a large lump of butter. SCIENTIFIC COOKING FOR HEALTH 43 BAKED SPINACH AVilt spinacli with hot water and pack into casserole, ponr over drawn butter and bake until tender. Always use as little salt as pos- sible. SWISS CHARD Prepare the same as spinach. Use freely all greens possible in season. Beet tops, turnip tops, mustard, etc. If you do not like phiin greens, prepare them with a small piece of meat to season. SOUPS There is not mucfli to be said on the subject of soups, but we have found it very helpful in making soups to drain all the vegetables where they could not be cooked down, into a vessel, and then use that water in making soups or gravies. By this method you presence all the elements of the vegetables and serve them at your meals. When you have added these waters to your soup you will be surprised at the richness it 44 SCIENTIFIC COOKING FOR HEALTH adds in flavor, besides adding food value. VEGETABLE SOUP Clean with a stiff brush the following vege- tables: caiTots, onionsy cabbage, celery, par- snips etc. These can either be ground in a food chopper or diced. Cook a long time as there is a flavor to be gotten that is not ob- tained by cooking a short time. Add about one cup of unpolished rice. Some like to cook the rice in a separate dish. It is not necessary, as it will cook tender with the vegetables. Add a. large lump of butter. ROAST CORN ON TflE COB This makes a delicious **camp fire*' dish.. Turn back the husks and remove tihe silk, tie* the ends of the husks back to cover the ear and- bake in hot ashes or clay. STEWED CORN Cut the kernels off the cob and cook in cold* milk. When it comes to a boil add a lump of butter and serve. SCIENTIFIC COOKING FOR HEALTH 45 BAKED CORN Split kernels in two and scrape off the cob the amount you want to prepare and put in a cas- serole, add lump of butter and bake. Home dried or canned corn can be serveil in the same way. T0MAT0E8 Canneil tomatoes may be used as follows: Put a medium sized lump of butter in a stew pan and pour in the tomatoes; cook about fifteen minutes, add one-half cup of whole wheat bread crumbs and serve hot. COLD 8LAW About one cup of cabbage chopped fine, two tablespoonfuls of sour cream, one teaspoonful of strained honey. COTTAGE CHEESE AND CABBAGE SALAD Equal parts chopped cabbage and cottage cheese, liberal amount of boiled dressing, and ser^'e on lettuce leaf, or garnish with parsley. 46 SCIENTIFIC COOKING FOR HlfiALTa STUFFED TOMATO SALAD Pour boiling water over tomatoes, remove skin carefully, cut a piece out around stem, re- move seeds and stuff with ^'Cabbage Salad'* and serve on lettuce leaf or garden cress. TOMATO SALAD Remove skins of tomatoes and thoroughly dry] lettuce leaves. Place tomato on lettuce, lift out a small piece of the top of the tomato and place a ripe olive in the hole. Pour French dressing over and serve. CAULIFLOWER SALAD Equal portions of cauliflower and lettuce chopped fine, mix with a small amount of chopped parsley and dressing and serve on let- tuce leaf. BEET AND CABBAGE SALAD Boil a medium sized beet and when cold cut in slices, cut out the center of slices and let stand in lemon juice, chop the beet you have SCIENTIFIC COOkiNQ FOR HEALTH 47 removed with an equal amount of cabbage, mix with dressings place inside the ring and serve on lettuce leaf. EUTABAOA OR TURNIP SALAD Either of the vegetables make a nice salad. Select tender turnips, paae and put through a food chopper, add ground celery, a little onion or green sweet pepper. Serve on lettuce leaver Use boikd or mayonnaise dressing. GREEN PEPPER SALAD Select peppers of even size and fill with ground vegetables — cabbage, celery, onions, and a little chopped cooked beet, thoroughly mixed with dressing. Place two green olives on top. Garnish dieh with parsley or lettuce leaf. CUCUMBER SALAD Dice cucumbers and mix with chopped green onions. Chop head lettuce and make a bed of it on the salad dish, put about two table- spoonfuls of the mixture on the lettuce, place a ripe olive on top and serve with mayonnaise. 48 SCIENTIFIC COOKING I cup of brown sugar. Steam in buttered dish for three hours. Serve with strainod honey or cream. SCIENTIFIC COOKIXO FOR HEALTH 07 SHREDDED WHEAT PUDDING 2 Shredded Wheat biscuits. 2 cups of sweet milk. 1/2 cup of strained honey. M> cup of raisins. Bake in moderate oven and serve with cream. BREAD PUDDING Prepare as above, using whole Vheat bread crumbs instead of shredded wheat biscuits. EICE CUSTARD PUDDING Put one cup of unpolished rice into three cups of boiling water, boil about two hours in a double cooker. When tender add milk and eggs to make a batter. Stir in one cup of rais- ins and small amount of brown sugar or strained honey. Bake about thirty minutes or until the raisins are tender. DATE PUDDING Cook one-half cup of unpolished rice in two cups of water, when nearly tender add one-half cup of pitted dates. Cook until tender and serve with cream. Cereals Oat meal has been a staple food with the Scotch for many years and is a wholesome food if properly cooked. Children like it until they are turned against it by improper cooking. It has a rich, mitty taste. It should always be cooked with boiling water and cooked in a doub- le boiler any length of time desired, from forty- five minutes to several hours. A small portion of bran may be added if desired, and makes a richer flavor. Steel cut oats will not cook as soon as rolled oats. BAKED EOLLED OATS Steep rolled oats in suflicient milk to cover them and set in the ice chest or a cool place to prevent tlie milk from souring. Let it set for about one and a half hours. Butter a baking dish and pour the oats into it, dot with lumps of butter and bake in medium oven for about Torly-five minutes. Cut in slices and serve on hot ])lates witli ])ntter, or strained luuiey may be used. SCIENTIFir rOOKIXG FOR HEALTH GO WHOLE WHEAT Soak tlie desired quantity over night; in the morning pour fresh milk over and let simmer for several hours, but do not boil. Cook this without salt and you will br surprised how delicious it will be and how little you will miss the salt. This may be eaten with cream, butter or honey. BOILED RICE Put one cup of unpolished rice into three cups of boiling wat(^r, boil about forty-five min- utes, and cook in a double boiler for about four hours. Meats We do not offer you many kinds of meats as we do not believe meat is conducive to good health. It is a well known fact that meat is not the most important article of diet. The fact that nearly all heavy meat eaters are diseased is an evidence that meat is not as valuable an article of food as we once supposed it to be. There are many diseases that are closely as- sociated with meat eating. There have been 70 SCIENTIFIC COOKING FOR HEALTH many experiments which prove meat does not produce the strength and energy that is to be obtained from vegetables It is also true that you may eat a small por- tion of meat occasionally with no evil eifect. It is also true that the eating of meat stimulates your appetite, so that you consume more food than you would if you were not eating meat. By this you overload the system, which is very harmful. It is well to omit pork in all cases. If you insist on eating meat then be sure to consume but little starchy food at the same time. Eat plenty of tomatoes, lemons and green foods to assist in balancing the meal. Remember, these recipes are not to suit your taste but to assist you in maintaining health or in securing it if you are sick. BROILED FISH Wash the fish and dry with a cloth; place on a ])roiler and brown both sides. When thorouglily cooked place on platter garnislhed witli l(»ttuce or, celery leaves. Melt a large hnnp of butter and pour over the fish and serve. SCIENTIFIC COOKING FOR HEALTH 71 BOILED FISH Place a large piece of fish in kettle and boil until tender; place on platter garnished with parsley, serve with cream sauce,, with a little parsley cut fine on the top. BAKED FISH WITH ONIONS Place fish in baking dish with small whole onions around it, pour over about one cup of w^ater and add slices of onion on top. When the fish is tender and the onions brown, serve on a hot platter. BAKED TROUT WITH MUSHROOMS ' Bake trout plain. Stew one quart of mush- rooms slowly for about thirty minutes. Add cream sauce to mushrooms and pour over fish and bake a short time. BAKED FISH WITH DRESSING Place the piece of fish in baking pan. Grind a portion of whole wheat bread, celery, parsley and onion, mix in bowl with whipped egg. Mix well and stuff the fish, pouring over a little 72 SCIENTIFIC COOKING FOR HEALTH melted butter. Use a little water, and as the fis'li absorbs it add more. When, tender serve on hot platter. FISH EN CASSEROLE Place fish in baking pan, pour over the fish a sauce made of tomatoes, onions and celery, add a little water and bake well. The fish can also be sliced and served the same way. It can be boiled and cream sauce poured over, with a little chopped parsley. Sprinkle with whole wheat bread crumbs and bake in a casserole. CREAMED SHRIMP Make a cream sauce; pouir shrimp into the sauce. Add a large lump of butter. This can be served on toasted whole wheat bread if de- sired. ESCALT.OPED QRAB One pint of crab meat, a lump of butter, one cup of milk, two eggs, one cup of whole wheat bread cnimbs, one tablespoonful of whole wheat flour. Bnko about 4;") minutes. SCIENTIFIC COOKING FOR HEALTH 7;] CKEAMED CRAB Pick the moat of tlio crab into small pieces and serve the same as shrimp. CRAB WITH DRESSING It can be cracked and served as ''cracked crab,/' or remove the crab from the shell and serve with mayonnaise dressing. ESCALLOPED LOBSTER Prepare the same way as escalloped crab. ESCALLOPED OYSTERS One quart of oysters, one cup of milk, one egg J a lump of butter, one and a half cup of whole wheat bread crumbs. Grease the baking dish with butter and put in a layer of bread cnmibs, moisten with the oj^ster liquor, cover with a layer of oysters, dot with butter. Place a layer of crumbs next and proceed until all is used. Finish with a layer of bread crumbs. Beat the egg in the milk and pour over all. Bake about fiftv minutes, uncover and let brown. 74 SCIENTIFIC COOKING FOR HEALTH OYSTER STEW Heat whole milk and when' nearly to the boiling point add oysters, when thoroughly licated through add a large lump of butter and serve in hot bowls. CREAMED OYSTERS Drain off the oyster liquor and boil the oys- ters in a very little water with a lump of but- ter. Make a cream sauce using a little w^ole wheat flour and milk added to the juice from tlie oysters. When of the desired thickness, pour over the oysters and serve in hot dish. Fish is a basic food„ and when served it should be served with green vegetables. Oysters should be fat to be good; they are a w^holesome fo(xl if properly cooked. They should never be fried as that makes them very hard to di- gest. There are many ways to prepare fi^h, but what we have tried to do in this book is to give you some wholesome ways to serve it. It con- tains protcMii and should not be eaten with other foods that contain protein. SCIENTIFIC COOKING FOR HEALTH 75 BOILED CHICKEN Uiijoint chicken ami boil until tender, then it may be removed to oven and baked a short time if desired. The broth may be used for soup, or thicken with whole A\'*heat flour and sensed over chicken and whole wheat biscuits, on a hot platter garnished with parsley. CHICKEN EN CASSEROLE This makes a nice "left over'' dish. Remove chicken from bones and add a little whole wheat gravy, a portion of green peas and diced car- rots, a little ground onion if desired. Bake in medium oven until carrots are tender. Other meats may be served the same way. CHICKEN PIE Prepare the chicken the same as above, and bake with a whole wheat crust, with or without the vegetables. ROAST CHICKEN Select a chicken the desired size and stuff eggy a lump of butter, one and one-half cups 76 SCIENTIFIC COOKING FOR HEALTH wheat bread one onion,, one stalk of cel- ery, one cuii of milk, one egg. Bake until ten- der in self basting roaster. Chestnuts may be added to flavor if desired. And some like peas mixed into the dressing. Other fowls, such as duck, goose, turkey, etc., may be prepared in any of the above ways. CHICKEN WITH DUMPLINGS Un.joint the chicken and boil until tender, then add dumplings made with whole wheat flour as follows: Two eggs, one-fourth cup of sweet cream, one teaspoonful of Royal baking powder, whole wdieat flour enough to make stiff. Drop into the boiling broth and boil about fiftcH'n minutes. CHICKEN SOUTHEHN STYLE TTnjoiiit tlu^ chicken and; roll in egg and whole wheat bivad crumbs, brown in butter on ])()lli si(h's, pour boiling water over and cover. I»ak(' mitil 1en(l(M- and remove from ])an and make a urn\-v with wliolc^ wheat flour. SCIENTIFIC COOKING FOR HEALTH 77 BELGIAN HARE Prepare the rabbit the same way as the chicken southern style. If it is not tender when di*y add more water — tlie longer it bakers the better. A yonng rabbit will be thoroughly cooked in two and one half hours. MEAT STEWS Meat stew with vegetables is the least liami- ful of tlie red meats, as the meat is offset by tlie vegetables. Select a small piece of meat and boil with carrots, parsnips, turnips, and any other vege- tables desired. Always use as little salt as possible. Twenty Days* Menus The menus which follow are not for the in- valid. The object is to arrange a meal that is not composed of acid-forming foods. These will teach you the principles of ar- ranging your meals. We would not have you think they cannot be changed. If you will fol- low the principles as laid down in these menus and eat only a small quantity you will soon see the effect on your body's condition. If you will study the average menu prepared by the average housewife you will find it con- sists mostly of white flour (starch), sugars and meats. All acid-fonning foods. We have en- deavore|) large quantities of vegetables for a couple of hours with plenty of water, then drain and drink freely. Live on this water for several days with your whole wheat bread and butter, celeiiy, lettuce, uncooked tomatoes, cabbage and and green vegetables you can eat raw. If this does not produce results we will welcome a let- ter from the one suffering. SCIENTIFIC COOKING FOR HEALTH 131 COx\STlPATION There is no one trouble that is as universal as constipation. It produces more aihnents than any other wrong condition of the body. The waste matter lies in the colon and is reabsorbed and returned to the blood stream, and is again carried through the whole system and deposited in the joints and various other places, causing rheumatism, swelling of joints, etc, ITS CAUSE There are many causes. Therefore there must be as many methods of treatment. In most cases it is due to the food. Eating too much starchy food, colTee and tea, inactivity or the lack of ex- ercise, faihire to go to the toilet when nature calls, bad liver condition or anything that will stop the flow of the bile, nervousness, or the drinking of no liquids, all are causes of con- stipation. TREATMENTS Examine yourself and learn as nearly as possible where your trouble lies. If it is your food, then change it. No amount of pills will ever cure constipation. You must remove the 132 SCIENTIFIC COOKING FOR URALTH cause. Eliminate all sugar, white flour prod- uctSy all starchy foods and consume plenty of fruits. Eat whole wheat bread, Roman meal or oat meal with about one-fourth bran cooked in it. Stop all tea and coffee, candies, pastries. Eat all the raw food possible; combination sal- ads^ etc. When cooking vegetables, do not drain them when done but cook them down in their own water, or drain it off and use it in the soup or drink it. Eat sparingly at all times. It may be well to use an enema for a couple of days to be sure the colon is cleari. There are but few cases of constipation that will not respond to this diet. In case it does not we would welcome a letter giving the full history of your case. Use our irecipe for bran bread, as it has cured many cases of many years standing. DYSENTEEY There is nothing that destroys the vitality of a person as quickly as bowel trouble. It num- bers its victims in the summer time by the thousands. This trouble has always responded to the method of treatment I will give you. SCIENTIFIC COOKING FOR HEALTH 183 TREATMENTS Stop all foods. Use fruit juices liberally. Take the juice of two oranges and one lemon and mix. Or add some juice of pineapple or grape fruit. Make any mixture the patient rel- ishes and give it often and liberally. Use the left hand in front and the right in the back for thirty minutes to one hour, as the severity of the case may demand. It is not well to stop them too suddenly. Give the treatment time to take effect. Twenty-four to thirty-six hours will and has stopped any case I have ever seen. Some times it is well to reverse the hands and give an opposite treatment after the trouble is over. r FEVERS The same treatment is suited for all fevers. Stop all foods. Give liberally of fruit juices. If possible give sweats. The feeding of fever patients will only aggravate the fever and pro- long it. Keep the bowels open with enemas. Never use pills. 134 SCIENTIFIC COOKING FOR HEALTH PNEUMONIA Determine the location of the congestion. Use the left hand over the place that it con- gested and the right hand opposite the conges- tion. Illustration: If the congestion is in the front part of the right lung, place the left hand over it and the right hand on the back of the body opposite the right hand as nearly afe pos- sible. If the congestion is in the back of the lung then reverse the treatment from what you would give if it were in the front of the lung. TYPHOID FE\^R The same treatment as in all fevers. Feed- ing this fever is the cause of so many deaths. It is a disease of the intestines. They should not be given any work to do. This fever us- ually runs from three to six weeks. TREATMENTS Give nothing but an abundance of fruit juices, butter milk and Bulgarian milk. Do not give the juices at the same time you give the milk. Wait until the stomach is empty of milk before giving any juices. Bathe the patient daily SCIENTIFIC COOKING FOR HEALTH 135 or more often if the occasion should require. If you have a sweating blanket, use it daily. Keep the bowels upen with an enema daily. Treat the abdomen daily with the right hand and the left on the back, opposite the right. It might be well to^ treat some eases twice daily for the first two or three days. I have never stM^n this remedy fail to handle the most obstinate cases of typhoid fever. As a rule it will break the fever in two or three days and I have seen it stop after the first treatment. If the patient is hot and sutTering from the fever then moisten your hands and stroke his head downward, extending the stroke to the feet. Do this next to the skin. Give all treat- ments next to the skin. Be patient and you will be surprised at th-?. results. If you should call in a physician you can give these other treatments without inter- fering with tlie doctor ^s treatments. Do not let him know what you have done and he will ex- press surprise at the quick recovery. FASTING There is a wide difference of opinion on the subject of fasting. There are many to sing its praise while others are ready to condemn even 136 SCIENTIFIC COOKING FOR HEALTH the principle of fasting. Whether it is right or wrong, this much is true — man is the only crea- ture that attempts to eat when he is sick. I believe in the question of fasting as I do in all other remedies; it depends on what is wrong with you. If you are starving for the chemicals to repair your body, then fasting is not right, but if you have been a large eater and are filled with impurities such as show themselves in eczema, rheumatism, swelling of the limbs, dropsy and obesity^ and all such dis- eases, you will find great relief in a fast. There are different fasts to be taken. You can stop all foods except fruit juices. Drink them freely. If you miss one meal you have taken a fast. If one is good why not try two or more meals? If you do not desire to go on a complete fast, then eat only a small quantity three times a day. Or, if possible, omit breakfast or one meal dur- ing the day — or two if you can. My experience with fasting has taught me that there is one big cause back of all disease and that is a system filled with impurities. In one case there were bad bunions and corns and during the fast they entirely disappeared, SCIENTIFIC COOKING FOR HEALTH 137 showing that the real cause of corns is impuri- ties in the system. The system, in an effort to clean itself, deposits its poisons in the feet and the shoe rubs against them and there is the starter of your corn. The first three days of your fast will be tho hardest. If you are weak, remain in bed and the weakness will soon pass away. Your tongue will become coated and your breath ver>^ bad. Avoid all company possible as they will dis- courage you by telling you of deaths and all such trash. When your system is clean, your tongue will become clean, breath sweet, and there will be desire for food. Do not attempt to do much work because you feel well. Take it easy and remain quiet in both body and spirit and you will find great relief from many ali- ments. When you would break the fast, begin with fruit juices for a day or two, then milk for sev- eral days and then some green vegetables and then eat as described in other parts of this book. Do not take any pills during this period, but use an enema daily if needed. Babies The feeding of babies is one of the most difficult problems that confronts the mother or nurse. This is especially true of bottle fed ba- bies. Many of the patent foods are not suited t** the needs of some children. When you stop and think that there are several hundred thousand babies that die every year we must believe there is some great cause back of this somewhere. If the child is nursing and is not doing well then it is the fault of the mother in her eating. She is in the habit of drinking tea so as to make plenty of milk for the baby. The thought as to the effect of pouring that tannic acid into the child's system is never taken into considera- tion. Goofl cow's milk is always the best substi- tute if it can be had. If not, I have found Hor- lick's Malted Milk has given the most satisfac- tion. In order to give the child all the material needed in its efforts to build a body you can do nothing better than to take the water that is draino -^ O OJ O < O ai Oi-l b to -o a S So 0) ,H ft ^H O Ol -rt PI oO o Cow milk Meat (average) , Eggs Spinach Carrots Badishes Cucumbers Lettuce Cabbage Tomatoes Celery White Flour Whole Wheat Whole Rice Rice, Polished Vegetable Compound oo.OO 39.00 41.75 191.00 G8.70 110.60 100 80 181.00 123.00 175.00 180.00 5.60 23.00 16.00 4.00 07.60 13.10 10.50 6.27 21.71 25.43 35.33 41.25 68.00 45.33 82.00 48.60 1.80 7.18 3.60 0.87 22.60 5.30 1.40 9.55 57.42 14.65 23.37 10.10 13.56 11.68 32.90 65.25 0.07 0.48 0.67 0.22 27.40 12.20 1.09 4.58 22.73 1.75 15.45 7.30 26.80 21.65 11.30 14.70 0.42 0.73 0.59 0.13 9.50 1.65 1.20 0.48 12.22 3.00 3.40 4.20 11.20 4.90 13.50 6,75 0.43 2.78 1.78 0.45 5.10 0.30 0.27 0.13 6.40 0.70 3.12 1.40 9.91 0.86 0.90 1.60 0.03 0.30 0.22 0.05 4.30 15.80 17.00 15 00 19.58 8.80 12.06 20.63 16.60 11.70 2.55 14.50 2.75 10.88 8.60 2.15 10.00 0.15 0.63 014 13.18 4.40 7.20 695 6.90 17.10 0.50 6.50 ~om 0.08 0.03 5.90 160-lb. 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