Food Combinations 
 
 AND 
 
 Methods of Cooking 
 
 By George E. Cornforth 
 
 Chef, New England Sanitarium, Instructor in 
 Hygienic Cookery 
 
 Reprint of Mr. Cornforth's articles in the December, 
 
 1915, and January, February, and March, 
 
 19 1 6, issues of Life and Health 
 
 Life and Health 
 
 Washington, D. C. 
 
 
 
 
 
Food Combinations 
 
 AND 
 
 Methods of Cooking 
 
 By George E. (^^ornforth 
 
 Chef, New England Sanitarium, Instructor in 
 Hygienic Cookery 
 
 Reprint of Mr. Comforth's articles in the December, 
 
 191 5, and January, February, and March, 
 
 1 9 16, issues of Life and Health 
 
 Life and Health - Washington, D. C. 
 
,. -K 
 
 5^ 
 
 V 
 
 Copyrighted 191 6 by 
 Review and Herald Publishing Assn. 
 
 APR -4 !9I6 
 
 ^P^ -4 1916 
 
 'CI.A430040 
 
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 niKiHnMunwnuiOiiUwniiniiirriiiirirDiriiriiMiitniiminiMiariiiimiiiiouuimjHTiMBiimuaiMiiimu^^ 
 
 II 
 i I 
 
 How to Choose Balanced Meals 
 
 i I 
 1 1 
 
 By GEORGE E. CORNFORTH I 
 
 Chef at the New England Sanitarium, Melrose, Mass. ■ 
 
 From "Life and Health," the National Health Magazine, Washington, D. C, Dec, '15. i 
 
 5 
 
 □immiijitamiimDHDHiiiiiuiin^THimniiiamiimHciiiwiiinKlflnnjxmt^ 
 
 iiiuHiriuiiiHiiiiiiiniiiuKmiiaiimitmiiuiiiitiitiiiiaittiiriiiiMni 
 
 foods 
 
 f Starch- 
 
 Warmth-and-Work Foods 
 Carbonaceous 
 
 Sugar 
 
 Fat 
 
 jY '* balanced meals " we mean meals that supply in about the right propor- 
 tion all the kinds of substances required to nourish the body. To be able 
 to choose balanced meals one must know something about the kinds of 
 substances the body needs, the proportion in which it needs them, and the 
 that supply them. 
 
 There are six so-called 
 "food elements:"^ 
 starch, sugar, fat, protein, 
 cellulose, and mineral ele- 
 ments. Most foods con- 
 sist of mixtures of these 
 food elements, in many 
 foods some element pre- 
 dominating, hence to in- 
 crease any one of these 
 food elements in the diet 
 one would use more 
 largely those foods in 
 which the desired food 
 element predominates, or 
 to decrease any one of the 
 food elements in the diet 
 one would avoid those 
 foods in which that ele- 
 ment predominates. 
 
 First I am going to group 
 the food elements in two 
 classes. One class will in- 
 clude the substances the 
 body u,ses for fuel and 
 building material — the 
 starch, sugar, fat, and 
 protein. The other class 
 will include those sub- 
 stances without which the 
 body would not have the 
 power to use the mate- 
 rials included in the first 
 
 group, — the substances that keep the body in health, and enable it to keep up its vital 
 activities; namely, the mineral elements and cellulose. 
 
 Next we shall take the first of these two classes and divide it into groups and 
 classes. The starch, sugar, and fat we shall group together as warmth-and-v/ork 
 
 Building Foods 
 Protein 
 Nitrogenous 
 
 Cellulose 
 Indigestible Food Element 
 
 Mineral Eleme*rfs 
 
 Cereals 
 
 Breads 
 
 Legumes 
 
 Some Vegetables 
 
 Granulated Sugar 
 
 Maple Sugar 
 
 Confectionery 
 
 Cakes 
 
 Pies 
 
 Desserts 
 
 Fruits 
 
 Honey 
 
 Cream 
 
 Milk 
 
 Butter 
 
 Olives 
 
 Olive Oil 
 
 Salad Oil 
 
 Nuts 
 
 Eggs 
 
 Milk 
 
 Legumes 
 
 Cereals 
 
 Nuts 
 
 (Flesh Food) 
 
 C Bran of Cereals 
 
 < Framework of Vegetables 
 
 ' Framework of Fruits 
 
 Bran and Germ of Cereals 
 
 Fruits 
 
 Vegetables 
 
 Milk 
 
 Eggs 
 
 Legumes 
 
 Nuts 
 
HOW TO CHOOSE BALANCED MEALS 
 
 foods ; for the body uses these as a source 
 of heat to keep the body warm, and to 
 support its activities, just as an engine 
 must burn coal to develop power, and in 
 the burning of the coal heat is evolved. 
 These foods are fuel foods, and like the 
 substances we use for fuel, — coal, wood, 
 and oils, — these foods consist largely of 
 carbon, and are therefore called carbo- 
 naceous foods. 
 
 The foods in which starch predomi- 
 nates are, cereals, some vegetables, and 
 legumes. The foods in which sugar pre- 
 dominates are, granulated sugar, maple 
 sugar, confectionery, cakes, pies, desserts, 
 fruits, and honey. The foods in which 
 fat predominates are, cream, milk, but- 
 ter, olives, olive oil, salad oil, and nuts. 
 
 The protein food element we shall call 
 building food, because it is this kind of 
 food that the body must have with which 
 to build itself and keep itself in repair. 
 There is one element that is necessary in 
 building the vital parts of the body; all 
 living tissue contains it. That element 
 is nitrogen. Therefore protein, contain- 
 ing nitrogen, is called nitrogenous food. 
 The foods in which protein predominates 
 are, lean meat, eggs, milk, legumes, and 
 some nuts; the cereals contain a consid- 
 erable proportion of it. 
 
 Now we wish to know something about 
 the proportion in which we should use 
 these different foods. 
 
 Since it has been demonstrated that 
 muscular activity uses up the carbona- 
 ceous or fuel foods rather than the pro- 
 tein foods,^ it is evident that the larger 
 proportion of our food should consist of 
 carbonaceous food, only enough of the 
 protein food being required, after the 
 body has reached its growth, to repair 
 the waste of the body tissues, which is 
 small. About one eighth of the food we 
 eat should consist of protein or building 
 food; another eighth may consist of fat; 
 and the rest, or three quarters, should 
 consist of starch and sugar, mostly starch. 
 
 Therefore, since we should choose 
 warmth-and-work foods so largely, one 
 or two eggs, a glass of milk, a helping 
 of beans, or a few nuts will furnish all 
 the building food that is needed at a 
 
 meal. The rest of the meal may consist 
 of warmth-and-work foods and foods 
 that supply bulk. When a pound cake of 
 butter is cut into thirty-two equal pieces, 
 each piece weighs one-half ounce, and is 
 about the size of the average serving of 
 butter. If one of these pieces of butter 
 is eaten at each of the three meals, this, 
 with the fat that is taken in milk or 
 cream and in the seasoning added to the 
 various foods, or in salad or dessert, will 
 supply all the fat that is needed. 
 
 It will be noticed that I am speaking 
 about the needs of the body. A little 
 more liberal supply of protein and of 
 fat would probably do no harm. It has 
 not been determined how large a propor- 
 tion of protein is detrimental nor how 
 small a proportion is dangerous to the 
 health. But we are suggesting the 
 amounts that we believe will support the 
 body in the best of health and vigor. 
 And the amount of fat may vary two or 
 three ounces a day without apparent ill 
 effects. I am also speaking of the nor- 
 mal, healthy person. In cases of sickness 
 the doctor may prescribe very different 
 proportions of the food elements. 
 
 If one wishes to omit butter from the 
 diet, a level tablespoon of olive oil will 
 take the place of butter, or a few ripe 
 olives may be eaten, or a few nuts. The 
 tendency in using olive oil or nuts is to 
 use too large quantities of them. Olive 
 oil, being liquid, is so easily poured on 
 foods, and so easily eaten by those who 
 like it, that some may take an excess 
 without being aware of it till unpleasant 
 symptoms are produced. And in eating 
 nuts it is not always easy to be satisfied, 
 especially if we like them, with a mod- 
 erate quantity, as we have learned to be 
 satisfied with a very little butter. Butter 
 has been considered so indispensable a 
 part of the diet that we are likely to for- 
 get that it is one of the most expensive. 
 But it is true that olive oil is cheaper 
 than the best butter, and yet we have 
 looked upon olive oil as being too expen- 
 sive for common use, and have thought 
 that we could use it only in small quan- 
 tities, as when prescribed by the doctor. 
 J353BUI B iCjaSjBj SI siqi Jjuiqi sauipaoios j 
 
HOW TO CHOOSE BALANCED MEALS 
 
 of bringing up, for I am acquainted with 
 those who have lived where olive oil is 
 produced in large quantities, and they 
 prefer olive oil to butter, and always use 
 it when they can get it. To them olive 
 oil seems the natural and butter the un- 
 natural fat to use, as to most of us but- 
 ter seems the natural and olive oil the 
 unnatural fat to use. 
 
 But we must now consider the second 
 of the two classes into which we grouped 
 the food elements ; namely, the cellulose 
 and mineral elements. Apparently these 
 very important parts of our food have 
 been considered fit only to be fed to cat- 
 tle, pigs, horses, and chickens, so we have 
 refined them out of our food, and fed 
 them to farm animals, thereby developing 
 magnificent specimens of stock, while our 
 own health has suffered decidedly from 
 the lack of these elements. In a lecture 
 given in Boston some time ago on the 
 subject of the increased efficiency pos- 
 sible on a vegetarian diet, Mr. Ralph 
 Waldo Trine said, in speaking of the im- 
 portance of the cellulose in the diet, that 
 the interior of our anatomy needs a daily 
 scrub, as well as its exterior. A French 
 physician has called spinach the broom of 
 the stomach. We may call the cellulose 
 in food the broom of the alimentary 
 canal which sweeps it out and keeps it 
 clean. Cellulose, being indigestible, is 
 called the indigestible food element. 
 Some may think it strange that we ought 
 to eat anything indigestible, because any- 
 thing indigestible is associated with in- 
 digestion. The word indigestible is ap- 
 plied in two ways: (i) To foods which 
 tend to cause disturbance or " indiges- 
 tion;" (2) to foods which pass through 
 the intestinal canal without being acted 
 upon by the digestive fluids. In order 
 that the diet be not too concentrated, it 
 should contain some indigestible matter, 
 analogous to the " roughage " fed to 
 stock. An insufficiency of indigestible 
 matter in the food is a common cause of 
 constipation. It has been noticed repeat- 
 edly in Europe that the coarse war bread 
 has relieved a chronic tendency to con- 
 stipation. One writer has called consti- 
 pation the universal disease, and it is 
 
 almost universal among people who live 
 on the diet of civilized nations. People 
 who live on foods as nature supplies 
 them, without removing the cellulose, are 
 not troubled with constipation. Consti- 
 pation, appendicitis, decaying teeth, can- 
 cer, and tuberculosis are diseases of civ- 
 ilized peoples, not of peoples who do 
 not remove the cellulose and mineral ele- 
 ments from their food, and who do not 
 live on too concentrated food. The foods 
 that are lacking in cellulose are, milk, 
 eggs, meat, white rice, white flour, and 
 sugar, and the foods made from white 
 flour and sugar, such as white bread, 
 pies, cakes, puddings, and confectionery; 
 and when the diet consists largely or al- 
 most wholly of such foods, constipation 
 must follow. The foods that supply an 
 abundance of cellulose are fruits, vege- 
 tables, whole cereals, and flours made 
 from whole cereals. 
 
 Just at present it seems to be popular 
 to try to overcome the lack of bulk in 
 the diet by adding bran to many foods. 
 In fact, that seems to be a fad just now, 
 so that we have bran gems, bran bread, 
 bran griddle cakes, bran cookies, and 
 even bran cake. And it will not be sur- 
 prising if, as is apt to be done with all 
 fads, people overdo the matter, and harm 
 themselves by using too much bran. If 
 those foods were used that contain an 
 abundance of cellulose, and those avoided 
 from which the cellulose has been re- 
 moved in the process of preparing them 
 to be eaten, it would not be necessary 
 to add bran to foods. But if people will 
 eat largely of refined foods and food 
 lacking in cellulose, the use of some bran 
 may be a help. For those who would 
 like to try them, recipes for bran gems 
 and bran bread are given. 
 
 We have not yet come to our real sub- 
 ject, how to choose balanced meals. We 
 have only been leading up to it. In the 
 next article we shall have some interest- 
 ing things to say about the mineral ele- 
 ments in food, and their importance, and 
 shall try to show plainly how to choose 
 well-balanced meals, illustrating what we 
 say by sample well-balanced and ill-bal- 
 anced meals. 
 
HOW TO CHOOSE BALANCED MEALS 
 
 Bran Gems 
 
 (One dozen) 
 
 2 tablespoons cooking oil 
 
 2 tablespoons molasses 
 
 i cup milk 
 
 I egg 
 
 I cup wheat bran 
 
 I cup white flour 
 
 i level teaspoon salt 
 
 Separate the white from the yolk of the egg. 
 Beat together all the ingredients except the 
 white of the egg. Beat the white stiff and 
 fold it in last. Bake in hot gem irons. 
 
 Bran Bread 
 
 (Two small loaves) 
 
 I pint lukewarm water or milk 
 I cake compressed yeast 
 I quart sifted pastry flour 
 h cup vegetable cooking oil 
 
 1 cup brown sugar 
 
 2 level teaspoons salt 
 3i to 4 cups bran 
 
 I cup seeded raisins 
 
 Dissolve the yeast cake in the warm water 
 or milk. Stir in the pastry flour, and beat till 
 the batter is smooth. Cover this and set it in 
 a warm place to rise, allowing it to rise very 
 light. After it has risen, beat together the oil 
 and sugar, and add them and the salt and bran 
 to the light sponge, and beat together well : 
 then stir in the raisins, which have been 
 washed and drained. This should not be so 
 stiff as dough, but should be more like a 
 
 batter. Put into two oiled bread tins. It 
 should not be deep in the pans. The bread is 
 better if the loaves are not thick. Let rise 
 about one-half inch. Bake in a slow oven 
 about one hour. 
 
 Milk, of course, makes the bread better 
 than water, and a lard-like vegetable 
 shortening makes the bread better than 
 oil. 
 
 ' The word element is thus used in some 
 textbooks. Perhaps a better expression is 
 " food principle," as the word element is more 
 properly used to distinguish the simplest chem- 
 ical substances, such as nitrogen, mentioned in 
 this article. It is proper to speak of carbon, 
 hydrogen, oxygen, and nitrogen as elements, 
 and of protein, fat, carbohydrate, etc., as " food 
 principles ; " but we have left the word ele- 
 ment as the author has used it in this article. 
 
 " It should be remembered that protein con- 
 tains a certain nonnitrogenous portion, which 
 on the breaking up of the protein becomes a 
 carbohydrate (or sugar), and serves as a fuel 
 food. Even the purest protein is not entirely 
 used in tissue building. A diabetic who is 
 given no carbohydrate, neither starch nor su- 
 gar, may still pass sugar which comes from 
 the proteins he eats. The carbohydrates are 
 known as " protein sparers," for the reason 
 that when an insufficiency of carbohydrate is 
 eaten, the body uses up the protein for fuel. 
 Protein is certainly an expensive fuel from the 
 viewpoint of dollars and cents, and it may be 
 expensive from the viewpoint of health. 
 
I 
 
 The Mineral Food Elements and 
 Their Importance 
 
 By GEORGE E. CORNFORTH 
 
 Chef at the New England Sanitarium, Melrose, Mass. 
 
 From "Life and Health," the National Health Magazine, Washington, D. C, Jan., 'i6 
 
 N our last article we divided the 
 food elements into two groups, 
 one group including the sub- 
 stances the body uses in build- 
 ing itself and keeping itself in repair 
 and in producing heat and energy, — 
 namely, the starch, sugar, fat, and pro- 
 tein, — the other group including those 
 substances that keep the body in health 
 and give it the power to use the ma- 
 terials included in the first group; 
 namely, cellulose and mineral elements. 
 And in that article we considered all 
 these food elements except the mineral 
 elements. We shall now take up a study 
 of these. 
 
 The mineral elements may be called 
 nature's medicines. They are necessary 
 not only for the building of bones, skin, 
 hair, teeth, and finger nails, but to keep 
 the body in health. Without the mineral 
 elements the body cannot carry on its 
 activities, it cannot keep itself in repair, 
 neither can it eliminate the waste prod- 
 ucts of its own life activities, nor has it 
 the power to fight disease germs. The 
 experiment has been tried of feeding ani- 
 mals a sufficient quantity of food from 
 which the mineral elements have been 
 removed, and invariably the animals die 
 within about thirty days. One writer 
 makes the statement that " a diet con- 
 sisting of pure protein, fat, and carbo- 
 hydrate would cause starvation even 
 more quickly than if all food were with- 
 held." 
 
 We see then that 
 
 Cellulose 
 Mineral elements 
 
 keep 
 
 the body clean 
 the blood pure 
 
 These important elements are taken 
 from food in the milling of flour, re- 
 moving the bran and germ; in the re- 
 fining of sugar, removing from the sugar 
 all the cellulose and mineral elements 
 that grew with it, and leaving nothing 
 but pure sugar; and in throwing away 
 the water in which vegetables are cooked, 
 which often contains much that is valu- 
 able to the body. The body is also de- 
 prived of mineral elements by making 
 flesh food a large part of the diet, for 
 the mineral elements in the animal's body 
 largely form the bones and other hard 
 parts, while only the flesh is eaten. If 
 we eat meat, we ought to eat it as cats 
 and dogs do, — bones, hair, feathers, and 
 all, — then we should get all the neces- 
 sary body-building material. 
 
 A Boston physician who for many 
 years has made a special study of the 
 mineral elements in the diet, said, while 
 talking with me, that if animals are fed 
 on grain from which the germ has been 
 removed, they will die, and that if the 
 diet consists too largely of sugar, the 
 sugar will take the lime right out of the 
 inside of the teeth. With the exception 
 of a few special flours, the germ of the 
 wheat is always removed in making not 
 only white flour but whole wheat and 
 Graham. The germ is the heart of the 
 wheat, a very important and nutritious 
 part. That weevils know what is good 
 for them is shown by the fact that when 
 they attack wheat, they eat the germ out 
 of it and leave the rest. 
 
 It is recognized that tooth decay, rick- 
 ets, scurvy, and beriberi may follow a 
 diet lacking in mineral elements, and 
 
8 
 
 MINERAL FOOD ELEMENTS 
 
 there are physicians who believe that the 
 body is allowed to succumb to skin dis- 
 eases, cancer, and tuberculosis by a lack 
 of certain mineral elements. It seems 
 that a condition of general lowered vi- 
 tality results from mineral starvation. 
 
 If we were to eat bread made from 
 whole cereals, eat an abundance of fresh 
 fruit and vegetables, and see that valu- 
 able elements are not removed from our 
 vegetables in the cooking, and be careful 
 not to eat too much confectionery and 
 sweetened foods, we should not suffer 
 from mineral starvation. Making candy 
 and sweetened foods too large a part of 
 the diet is an increasingly common di- 
 etetic error, which deprives the body of 
 needed elements. If we were to get our 
 sugar by eating sweet fruits, chewing 
 sugar cane, drinking maple sap, and eat- 
 ing beets, we should not eat too much 
 sugar, nor deprive ourselves of needed 
 elements that naturally grow with sugar. 
 A young man who has lived where sugar 
 cane grows and where sugar and mo- 
 lasses are made, tells me that puny babies 
 are sometimes allowed to drink all the 
 sugar cane juice they want, and that they 
 soon become plump and healthy. This 
 result is, no doubt, not only on account 
 of the sugar taken, which is a fattening 
 food, but on account of the needed min- 
 eral elements that are supplied by the 
 sugar cane juice. 
 
 Now perhaps we ought to give a list 
 of the mineral elements needed by the 
 body, and tell what foods supply them 
 and for what the body needs them. 
 
 Mineral Elements 
 
 Iron — spinach, watercress, egg yolk, legumes, 
 strawberries 
 
 Phosphorus — whole cereals, legumes, milk, 
 egg yolk 
 
 Potassium — potato, turnip, parsnip, cabbage, 
 plums, cherries 
 
 Calcium — milk, egg, whole cereals, nuts, leg- 
 umes, celery, cabbage, citrous fruits 
 
 Magnesium — whole cereals, spinach, legumes, 
 apples, cherries 
 
 Sodium — salt, spinach, asparagus, cauliflower, 
 apples, strawberries 
 
 Chlorine — salt, spinach, cabbage, cauliflower, 
 turnip 
 
 Sulphur — egg yolk, spinach, cauliflower, cab- 
 bage 
 
 Fluorine — vegetables 
 
 Silica — oats, barley, onion, cabbage 
 
 Iron is necessary to make red blood. 
 Red blood is impossible without it. 
 Spinach contains more iron than does any 
 other food. Milk is deficient in iron ; so 
 if milk makes a large part of the diet, 
 cace should be taken to include other 
 foods that are rich in iron. 
 
 Phosphorus is necessary for the build- 
 ing of bones, brain, and nerves. Thought 
 would be impossible without phosphorus. 
 The evidence of experiments goes to 
 show that the disease beriberi results 
 from living on foods from which the 
 phosphorus has been removed, such as 
 white rice and white bread. Phosphorus 
 is perhaps best supplied by the bran of 
 cereals. 
 
 Calcium is necessary for building 
 bones and teeth. The teeth of children 
 fed largely on white bread, meat, cake, 
 and candy, decay early, and such chil- 
 dren are liable to contract bone diseases. 
 Calcium is contained in considerable 
 quantity in whole cereals, but not in suf- 
 ficient amount to supply the needs of the 
 system. Milk contains more calcium 
 than does any other food. According 
 to a statement made by Dr. Robert 
 Hutchinson in his " Food and Dietetics," 
 milk contains more lime than lime water. 
 Nuts also contain an abundance of lime. 
 It is said that peanuts contain too much 
 lime. Therefore the lack of lime in ce- 
 reals may be balanced by milk or nuts, 
 just as milk and nuts balance cereals by 
 supplying a large proportion of fat and 
 protein, in which cereals are deficient. 
 If the system lacks lime, the natural way 
 to supply it is to drink milk rather than 
 lime water, because the lime in lime wa- 
 ter is not organized lime. If the person 
 fears he will become too fat, skim milk 
 may be used; and if even then there is 
 fear of taking too much nourishment, 
 whey may be drunk, because the whey 
 contains lime. 
 
 There are physicians who believe that 
 tuberculosis is made possible because of 
 a lack of lime in the diet. Professor 
 Sherman of Columbia University ex- 
 presses the opinion that half the people 
 of the United States are suffering from 
 lime starvation. This, of course, is the 
 
MINERAL FOOD ELEMENTS 
 
 result of living so largely on meat and 
 on white flour and sugar products. 
 Then, if there is a connection between a 
 deficiency of lime and tuberculosis, is it 
 any wonder that tuberculosis is so com- 
 mon? This theory would also explain 
 why milk and eggs, being so rich in lime, 
 are a good diet for tuberculosis patients ; 
 and perhaps tuberculosis might be treated 
 with even more success by using foods 
 rich in lime that do not contain such an 
 excess of protein, to burden the system; 
 such as nuts, whole cereals, celery, cab- 
 bage, and citrous fruits, and broths made 
 from cereals and from lime-containing 
 vegetables in such a way as to extract as 
 large an amount as possible of the min- 
 eral elements in the vegetables. 
 
 Potassium is necessary for the con- 
 struction of the cells of the body. Scurvy 
 has been attributed to a lack of potas- 
 sium, and men who have studied cancer 
 and skin diseases for many years, suspect 
 that these are made possible by a defi- 
 ciency of potassium in the diet. Potatoes 
 contain a large amount of potassium. 
 Potatoes, then, may possibly act as a pre- 
 ventive of cancer. 
 
 Sodium is necessary for the proper 
 constitution of the fluids of the body. It 
 is supplied by common salt and by many 
 vegetables and fruits. 
 
 Sulphur is one of the constituents of 
 proteins, and therefore is necessary for 
 the construction of the living tissues of 
 the body. 
 
 Fluorine and silica are needed for the 
 teeth and bones. 
 
 We have said nothing thus far about 
 the value of raw foods as compared with 
 cooked foods. But it is being discovered 
 that raw foods contain substances very 
 necessary for health which are destroyed 
 by cooking. These substances seem not 
 only to have a beneficial eflfect upon the 
 general health, but to arouse or increase 
 the activity of the digestive juices. For 
 this reason some raw food should be 
 eaten every day, if not at every meal. It 
 is well to eat raw all food that nature 
 has made to be eaten raw, such as celery, 
 lettuce, cabbage, nuts, and fruits; and 
 even raw carrots and turnips, chopped 
 fine, make a very appetizing salad, and 
 are more easily digested than the cooked 
 vegetables. 
 
 A moment's thought will lead one to 
 perceive that something valuable must 
 be destroyed by cooking. Just think for 
 a moment of crisp, fragrant, appetizing, 
 delicious celery, then think of stewed 
 celery. Cooking destroys all the charac- 
 teristic flavors of celery, so that cooked 
 celery seems like a different thing. Com- 
 pare in the same way fresh and cooked 
 strawberries, raw apples and apple sauce. 
 These comparisons suggest to us the sus- 
 picion that some decided change, or loss, 
 must be occasioned by the cooking 
 process. 
 
 We are ready now, having in mi(id the 
 principles set forth in this and the pre- 
 ceding article, intelligently to choose bal- 
 anced meals. An explanation of just 
 how this is done will be given in the next 
 article, along with sample meals. 
 
♦♦■" 
 
 FOOD COMBINATIONS 
 
 By GEORGE E. CORNFORTH 
 
 Chef at the New England Sanitarium, Melrose, Mass. 
 
 From "Life and Health," the National Health Magazine, Washington, D. C, Feb., 'i6 
 
 u 
 
 4.4... 
 
 n nitmniiiim ^» niriiirmiiri — 1 iiiiiiiniiin ^m niiiiiniiiiiii ^m niiilliiii 111 1 — 1 iimi iimhi i m^ i i 
 
 E consider the combination of 
 foods for two purposes. One, 
 that we may eat at the same meal 
 only foods that digest well to- 
 gether; the other, that we combine foods 
 in such a way as to supply all the needed 
 elements in about the right proportion. 
 Foods that digest well together are : — 
 
 Grains and fruits 
 Grains and vegetables 
 Grains and nuts 
 Grains and milk 
 Grains and eggs 
 Grains, fruits, and nuts 
 Grains, vegetables, and nuts 
 
 Foods that do not digest well together 
 are: — 
 
 Fruits and coarse vegetables 
 Milk and sugar in large quantities 
 Mush and milk and sugar 
 Foods cooked in fat 
 
 A fair combination is milk and fruit. 
 
 To^jmbine foods in such a way as to 
 supply all the needed elements, we should 
 choose something from each of the differ- 
 ent classes of food elements ; that is, some 
 foods supplying building material, some 
 supplying fat, some supplying starch and 
 sugar, and be sure that there is included 
 among these, foods that supply cellulose 
 and mineral elements. 
 
 I will write down some poor meals 
 and tell why they are poor meals, that 
 we may understand the more forcibly, by 
 contrast, what a good meal is. 
 
 Unbalanced or One-Sided Meals 
 
 NO. I 
 
 Lentil Soup 
 Baked Beans 
 Cottage Cheese 
 Custard Pie 
 Milk 
 
 10 
 
 
 Such a meal would contain too much 
 building food. It is too concentrated. 
 It contains too little bulk and cellulose. 
 
 NO. 2 
 
 Boiled Rice 
 
 Potatoes 
 
 Macaroni 
 
 White Bread 
 
 Butter 
 
 Cake 
 
 Such a meal would be made up too 
 
 largely of warmth-and-work food. It 
 
 lacks building food and bulk and mineral 
 
 elements. 
 
 NO. 3 
 
 Vegetable Soup 
 
 Carrots 
 
 String Beans 
 
 Lettuce 
 
 Tomatoes 
 
 Strawberries and Cream 
 
 Such a meal would contain too little 
 building food and too little warmth-and- 
 work food. It is too bulky. It is lack- 
 ing in nourishment. It also has the bad 
 combination of fruits and vegetables. 
 
 Now, to make balanced meals, it would 
 only be necessary to choose something 
 from each of these poor meals. And it 
 is not necessary to choose a large vari- 
 ety in order to supply all the needs of 
 the body. For instance, a breakfast con- 
 sisting only of oatmeal, milk, and prunes 
 would contain everything a balanced 
 meal needs to contain. The oatmeal and 
 milk would supply the building food. 
 The oatmeal would supply the starch. 
 The milk would supply the fat. The 
 milk and prunes would supply the sugar. 
 The starch, sugar, and fat are the 
 the warmth-and-work foods. The prunes 
 ivould supply the bulk. The milk and 
 
FOOD COMBINATIONS 
 
 11 
 
 oatmeal would supply the calcium and 
 phosphorus. The prunes would supply 
 the iron and potassium. The oatmeal 
 would supply the magnesium. 
 
 That the reader may see what exactly 
 balanced meals are like, I will write out 
 meals for one day for a medium-sized 
 person at sedentary work. Such a per- 
 son would require about 2,100 calories 
 of food. Ten per cent of this, or 210 
 calories, should be building food ; twenty- 
 five to thirty per cent, or 525 to 630 
 calories, should be fat, and the rest car- 
 bohydrate, or warmth-and-work food. 
 We will let the dinner contain one half 
 of this, the breakfast one third, and the 
 supper the rest. Then, observing what 
 an exactly balanced meal is like, a per- 
 son can make other meals, imitating it, 
 that will be sufficiently well-balanced for 
 all practical purposes. 
 
 Lest some of the readers should 
 fail to understand the purpose of my 
 giving these balanced meals in figures, I 
 would state that I should not advise being 
 so careful as to go to all the trouble of 
 figuring out the calorific value of every 
 meal eaten. I am only giving these meals 
 in this way that the reader may see what 
 exactly balanced meals are like, and how 
 nearly, perhaps, they are like the meals 
 he is in the habit of eating. 
 
 Since one ounce of protein, starch, or 
 sugar produces 116 calories, and one 
 ounce of fat produces 264 calories, the 
 calorific value of foods can be figured 
 from a table of percentage composition 
 of foods,^ by multiplying the protein and 
 carbohydrate by 1.16, and the fat by 2.64. 
 This will give the number of calories of 
 protein, fat, and carbohydrate which one 
 ounce of the food yields. By adding 
 these together, we obtain the total num- 
 ber of calories yielded by one ounce 
 of the food. In previous lessons on 
 foods we have given the food value of 
 the food under discussion, in calories 
 per ounce. 
 
 1 Bulletin 28, U. S. Department of Agricul- 
 ture. Sent for five cents coin if ordered 
 from the Superintendent of Documents, 
 Washington, D. C. 
 
 Balanced Breakfast, Dinner, and Supper 
 BREAKFAST 
 
 PRO. FAT CAR. TOTL 
 
 I ordinary serving of oat- 
 meal, 4I ounces 14 5 57 76 
 
 About h cup cream, 2I ounces 6 no 12 128 
 I egg 26 53 79 
 
 1 medium baked potato, 3 
 
 ounces 10 i 86 97 
 
 2 slices Graham bread, 2 
 
 ounces 20 10 122 152 
 
 2 apples, 8 ounces 4 10 132 146 
 
 80 189 409 678 
 DINNER 
 
 PRO. FAT CAR. TOT'l 
 
 I good-sized serving baked 
 beans, 8 ounces 50 41 137 228 
 
 1 large baked potato, 4 
 
 ounces 13 2 113 128 
 
 4 slices bread, 4 ounces 40 20 244 304 
 
 Butter, ^ ounce i 113 114 
 
 Fresh tomato, 5 ounces 5 55 25 35 
 
 Apple pie, 3J ounces 13 81 156 250 
 
 122 262 67s T059 
 SUPPER 
 
 PRO. FAT CAR. TOT'l 
 
 2 slices Graham bread, 
 
 2 ounces 20 10 122 152 
 
 Butter I ounce -. 0.5 56.5 57 
 
 I glass grape juice, 6J 
 
 ounces 154 154 
 
 20.5 66.5 276 363 
 
 TOTAL 
 
 PRO. FAT CAR. TOT'l 
 
 Breakfast 80 189 409 678 
 
 Dinner 122 262 675 1059 
 
 Supper 20.5 66.5 27^ 363 
 
 222.5 517-5 1360 2100 
 
 It will be noticed that the breakfast has 
 more protein than is necessary, — that is, 
 more than ten per cent, — even though 
 only one egg is used in the meal. And it 
 has more than enough fat, more than 
 twenty-five per cent, though no butter is 
 included. The dinner also has a little 
 larger proportion of protein than is 
 needed, though it includes no meat, milk, 
 or eggs. Because breakfast and dinner 
 contain so much protein, it is necessary 
 that supper consist of foods low in pro- 
 tein, that the total may not be much too 
 high in protein. With such a supper, the 
 total adds up with a slight excess of pro- 
 tein. The cellulose is supplied in these 
 meals by the fruits, vegetables, oatmeal, 
 
12 
 
 FOOD COMBINATIONS 
 
 and Graham bread, and all the foods sup- 
 ply mineral elements. If desired, the 
 butter could be replaced by an equal 
 weight of olive oil or nuts, or by three 
 and one-half times the weight of the but- 
 ter in ripe olives. 
 
 We will give another set of breakfast, 
 dinner, and supper menus, equally well 
 balanced, but will omit the figures. 
 
 BREAKFAST 
 
 1 fresh peach, 4 ounces 
 
 Corn flakes, I ounce (i dish) 
 Cream, 2i ounces 
 
 2 whole-wheat puffs, 3i ounces 
 I glass milk, 6\ ounces 
 
 I dish apple sauce, 3^ ounces 
 
 DINNER 
 
 Bean soup, 4! ounces 
 
 Pine nuts, i ounce 
 
 Mashed sweet potatoes, 3i ounces 
 
 Spinach, 3 ounces 
 
 Stewed corn, 2I ounces 
 
 Bread, 2 ounces 
 
 Date pudding, 2i ounces 
 
 SUPPER 
 
 Stewed figs, 2 ounces 
 
 I pear, 4 ounces 
 
 I glass apple juice, 6 ounces 
 
 This breakfast needs no butter, on ac- 
 count of the cream and milk it includes, 
 and the dinner needs no butter, on ac- 
 count of the pine nuts. And the break- 
 fast and dinner include enough protein 
 and fat for the whole day, so that in 
 order_to avoid having the total for the 
 day include too much fat and protein, I 
 have made up the supper entirely of 
 fruit. 
 
 That the reader may see what a bal- 
 anced meal of fruits, grains, and nuts is 
 like, I would write down the following 
 dinner, which includes 1,050 calories, of 
 which 114 are protein and 251 fat: — 
 
 6 slices bread, 6 ounces 
 About 5 walnut meats, I ounce 
 About I teaspoon pine nuts, i ounce 
 
 A little less than one-half package of raisins, 
 6 ounces 
 
 A balanced meal of fruits and nuts 
 alone consists of — 
 
 1% ounces pine nuts 
 
 7 ounces raisins 
 
 This meal contains 1,050 calories, of 
 which 102, or about ten per cent, are 
 
 protein, and 315, or exactly thirty per 
 cent, are fat. 
 
 Another approximately well-balanced 
 meal would be — 
 
 Split pea soup 
 
 Macaroni and cottage cheese 
 
 Mashed potatoes 
 
 Tomatoes 
 
 Bread and butter 
 
 Pineapple tapioca 
 
 It is designed to follow these lessons 
 that have given fundamental facts about 
 foods — the first thing taught in a series 
 of lessons in cooking — by a series of 
 lessons such as would be given in a cook- 
 ing school, so that, by following the in- 
 structions and directions given, one may 
 have a cooking school at home. These 
 will be lessons, however, not merely in 
 cooking, but in the healthful preparation 
 of food, — lessons in the preparation of 
 food so that it will be ivholesome as well 
 as appetizing. It is coming to be recog- 
 nized more and more that there is a very 
 close relation between diet and health, 
 diet and efficiency, and diet and morals. 
 It has been said, " The soul that would 
 soar has often been fettered by a pork- 
 and-pancake-fed body." It has also been 
 well said, " The woman who thoughtfully 
 selects proper food and drink for hus- 
 band, father, brother, or little ones, ex- 
 erts a far-reaching influence toward clean 
 thinking and successful achievement." 
 
 And because these will be lessons in 
 healthful cookery, there will be no use 
 made in them of certain substances 
 sometimes called " food adjuncts," that 
 are usually spoken of in connection with 
 the food elements. I mean spices and 
 condiments. These are not foods. 
 They are not nutritious, they do the body 
 no good, but do their little part, along 
 with many other things, in bringing about 
 old age and the early breaking down 
 of the vital organs. A Paris physician 
 has shown that the acid of vinegar is 
 twice as active as alcohol in producing 
 degeneration of the arteries ; and pepper, 
 six times. 
 
 People who eat an abundance of fruit 
 generally find that they do not crave con- 
 
FOOD COMBINATIONS 
 
 13 
 
 diments and spices. These seem to har- 
 monize better with a flesh diet. And, 
 really, it does seem that something of 
 that kind would be required to cover up 
 or disguise the taste of dead flesh, or 
 oysters, lobsters, crabs, and other such 
 things. 
 
 Some little time ago I attended a class 
 for the general public at a cooking school, 
 at which a meal was prepared, designed 
 to teach those present how to prepare 
 what is considered by the best people at 
 the present time to be a good meal. Black 
 pepper and red pepper were used freely 
 in the hearty foods, of which there were 
 three different kinds. And such mix- 
 tures ! The salad contained one kind of 
 liquor, and the dessert two kinds. After 
 the sample dinner was prepared, the foods 
 were passed around to be sampled, and 
 there was not a single thing in the whole 
 meal that I would put into my mouth. 
 I could not help thinking that the very 
 first place a person would want to get to, 
 after eating such a meal, would be a liq- 
 uor saloon. I am sure that many moth- 
 
 ers are, by the food they are preparing, 
 creating in their children an appetite for 
 liquor and tobacco that will lead them 
 into drunkards' graves. I once heard a 
 minister say that he contracted the to- 
 bacco habit when he was seven years old, 
 and that his first chew of tobacco was 
 the sweetest morsel he ever tasted. He 
 attributed his early tobacco appetite to 
 the fact that his mother was a good cook, 
 as cooks are usually judged, and had on 
 the table everything that was supposed to 
 make food taste good. Of course, that 
 man had a tremendous struggle, in later' 
 life, to get rid of the tobacco habit, and 
 he attributed his emancipation from 
 slavery to the tobacco habit to the grace 
 of God alone. 
 
 I believe that food may be prepared 
 in such a way that it will be an aid to us 
 in becoming fit subjects of the kingdom 
 of heaven, rather than lead us into the 
 snares of Satan. And the preparation of 
 food with the health of body, mind, and 
 soul in view, is what we purpose to teach 
 in the lessons that will follow. 
 
n 
 
 Cooking Processes 
 
 By GEORGE E. CORNFORTH 
 
 Chef at the New England Sanitarium. Melrose, Mass. 
 From " Life and Health," the National Health Magazine, Washington, D. C, March, 'i6 
 
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 li 
 
 OOKING is both a science and 
 an art. As a science we have 
 said it is to prepare food for 
 digestion, — to make such 
 changes in it that it will be in a proper 
 condition to be acted upon by the diges- 
 tive organs. It breaks up its organic 
 structure, as in the softening produced in 
 a potato or an apple in baking it, in ce- 
 reals and legumes in boiling them, or in 
 vegetables in boiling or steaming them. 
 It produces chemical changes, such as 
 the change of starch from insoluble to 
 soluble in boiling and to dextrin by 
 browning. It destroys living organisms, 
 or germs; they may be disease germs or 
 the organisms that cause the spoiling of 
 food, as in the sterilizing of milk and 
 in cooking fruits and vegetables in the 
 process of canning. 
 
 Of cooking as an art it has been said, 
 ■' The fine art of cookery consists of de- 
 veloping the full natural flavor of the 
 foods themselves and in combining them 
 in pleasing ways." Under this phase of 
 cooking we notice that cooking changes 
 the appearance of food. A raw potato 
 does not look very appetizing, but the 
 sight of a hot baked potato may " make 
 the mouth water." Cooking develops 
 food flavors. The flavor of raw beans 
 does not appeal to us, but one enjoys 
 sitting down to a dish of well-baked 
 beans when he is very hungry. Cooking 
 also produces temperature changes. We 
 can serve soup hot, or a dessert cold, or 
 even frozen. 
 
 The different methods of applying heat 
 to food are the following : — 
 
 Boiling. — Cooking food in actively 
 boiline water. Water is said to boil when 
 
 bubbles of steam are rising through the 
 water and breaking at the surface, caus- 
 ing steam to be given ofif rapidly. Water 
 boils at 212° F.^ The loss of heat from 
 the surface of the water in boiling is 
 rapid enough to prevent the temperature 
 of the water from going above 212° F. 
 No matter how hot the fire, the tem- 
 perature of boiling water in an open, or 
 simply covered, kettle cannot be made 
 hotter. The temperature of water can 
 be made hotter than 212° F. by confining 
 it under pressure while heat is applied, 
 as is done in a pressure canning outfit. 
 For this reason it is a waste of fuel to 
 build a hotter fire for the purpose of 
 hastening the cooking process after boil- 
 ing has once begun. 
 
 Simmering. — Slow, steady boiling. 
 
 Steiving. — Long, steady cooking in a 
 small quantity of liquid at a temperature 
 a few degrees below the boiling point, 
 160° to 180° F. Cooking in this manner 
 can be conveniently accomplished in a 
 double boiler. 
 
 Baking. — Cooking in an oven, in 
 heated air, by radiation. Only foods con- 
 taining a considerable degree of moisture 
 are adapted to this method. Slow oven, 
 270° to 350° F. ; moderate oven, 350° 
 
 1 At ordinary sea-level pressure. The higher 
 the altitude, the lower the boiling point. In- 
 creased pressure, as when the vessel is tightly 
 closed, raises the boiling point, notwithstanding 
 the paradoxical fact that the kettle boils sooner 
 if the cover is on. The reason it boils sooner 
 is that the increased pressure prevents evap- 
 oration and consequent loss of heat, and thus 
 the temperature is raised the more rapidly to a 
 point a little higher than 2i2°F. The addition 
 of salt to water also raises the boiling point.— 
 
 F.D. 
 
 14 
 
COOKING PROCESSES 
 
 15 
 
 to 400° F. ; quick oven, 400° to 480° F. 
 
 Broiling. — Cooking a small piece of an 
 article of food before or over glowing 
 coals or under gas, by radiant heat. 
 
 Roasting. — Cooking a large piece of 
 food material before glowing coals. 
 This used to be done when the cooking 
 was done by open fireplaces. This 
 method has now been largely super- 
 seded by baking in the oven. 
 
 Steaming. — Cooking by steam in a 
 closed vessel with a perforated bottom 
 over boiling water. Temperature, 212° 
 F. Cooking in a double boiler may be 
 called dry steaming, the temperature be- 
 ing from 192° to 200° F. 
 
 Frying. — Cooking in deep fat at a 
 temperature of from 360° to 400° F., a 
 method not to be recommended from the 
 standpoint of wholesomeness. As a rule, 
 fat is rendered less wholesome by cook- 
 ing. 
 
 Sauteing (pronounced so-tdy-ing), 
 often called frying. — Cooking in a small 
 quantity of fat in a shallow pan. This 
 is worse, from a health standpoint, than 
 frying in deep hot fat, because it permits 
 more fat to soak into the food. 
 
 Pan-Broiling. — Cooking on a hot grid- 
 dle that has been oiled only enough to 
 prevent the food from sticking to it. 
 
 When it is desired to extract the nu- 
 tritive constituents and flavoring matter 
 out of food, as in making broth, put the 
 food to cook in cold water. When it is 
 desired to retain the nutritive matter and 
 flavor in the food, put the food to cook 
 in boiling water. 
 
 Make the following experiments to de- 
 termine the effect of hot water and of 
 cold water on the different food ele- 
 ments : — 
 
 Into a tin cup, or a small agateware 
 or aluminum vessel that holds about one- 
 half pint, put one- fourth cup cold water. 
 Then stir into the water one-fourth tea- 
 spoon cornstarch. Allow it to stand a 
 few moments. Notice that the starch 
 does not dissolve in the water, but grad- 
 ually settles to the bottom. Now stir up 
 the starch again, set the cup on the stove, 
 and lieat it very s^raduallv, stirring con- 
 
 tinuously. Notice that when the tem- 
 perature of the water approaches the 
 boiling point, the mixture gradually 
 thickens and becomes clear. This is be- 
 cause hot water bursts the starch gran- 
 ules, they dissolve, take up water, and 
 swell, forming a pasty mixture. 
 
 Place a thin slice of stale bread in a 
 moderately heated oven, and allow it to 
 remain, watching it, till thoroughly dry 
 throughout and lightly browned. When, 
 cool, taste it. Notice that it tastes dif- 
 ferent from untoasted bread. Bread 
 contains a large proportion of starch. 
 Heating it till it turns light brown par- 
 tially changes the starch to dextrin, a 
 form of carbohydrate intermediate be- 
 tween starch and sugar. Starch foods 
 prepared in this way may be said to be 
 partially predigested. 
 
 Wash the cup and again put into it 
 one-fourth cup cold water. Stir into the 
 water one tablespoon sugar. Notice 
 that the sugar dissolves slowly. Heat 
 this mixture, and notice that the sugar 
 dissolves rapidly in hot water. No other 
 change in the sugar can be detected by 
 the eye by simply boiling. But a very 
 small quantity of the sugar is changed to 
 what is called invert sugar, a non-crystal- 
 lizing sugar. If boiled with an acid, the 
 sugar gradually becomes entirely changed 
 to non-crystallizing sugar. If a large 
 quantity of sugar and water is used, suf- 
 ficient so that it can be tested by a ther- 
 mometer as it boils, it will be noticed 
 that as the liquid evaporates the tem- 
 perature of the boiling mass becomes 
 higher, and when it reaches a temper- 
 ature a little above 300° F. it begins to 
 turn brown, or caramelize. Candy mak- 
 ers take advantage of this fact, because 
 the degree of density of the sirup is 
 indicated by the temperature. 
 
 When sugar and water are boiled to- 
 gether till the temperature is 238° F., 
 the sirup has reached what is called the 
 " soft-ball " stage, because when a little 
 of it is dropped into ice water it forms a 
 soft ball ; or if a fork is dipped into the 
 sirup and lifted out, the sirup forms a 
 " thread " as it drips from the fork. 
 
16 
 
 COOKING PROCESSES 
 
 This is the stage to which sirup should be 
 boiled in making frosting and fudge. 
 
 At 254° F. the sirup is said to have 
 reached the " hard-ball " stage, because 
 when a little of the sirup is dropped into 
 ice water it forms a hard ball. This is 
 the stage to which sugar is boiled in 
 making caramels. 
 
 At 260° to 275° F. it has reached the 
 " crack " stage, because at this stage 
 it becomes snappy and brittle when 
 dropped into ice water. This is the stage 
 to which sugar is boiled in making 
 taffies. 
 
 At 290° F. it has reached the " hard 
 crack " stage, at which it becomes very 
 hard and brittle when dropped into ice 
 water. This is the stage to which sugar 
 is boiled in making peanut candy. 
 
 When boiled above 300° F., the sirup 
 gradually changes color from light yel- 
 low to brown, then red, and if the cook- 
 ing continues it turns black and smokes. 
 For use in coloring and flavoring, water 
 is added to the cooking mass to dissolve 
 it when it reaches the right shade. Car- 
 amelized sugar of a light-brown color, so 
 dissolved, is used in flavoring custards, 
 ice creams, and other desserts. That of 
 a dark-red color is used for coloring 
 gravies and soups. 
 
 Into the same cup used in the previous 
 experiment put one-fourth cup cold 
 water, and stir into it one teaspoon veg- 
 
 etable cooking oil. Notice that the oil 
 neither dissolves nor mixes with the 
 water, but floats on top. Now set the 
 cup on the stove, and heat till the water 
 boils. Notice that the boiling produces 
 no change in the fat. It does not dissolve 
 nor mix with the water. Fat is not 
 changed at the temperature of boiling 
 water, but at higher temperatures the fat 
 is decomposed, or split up, into fatty acid 
 and glycerin. Different fats decompose 
 at different temperatures. Butter begins 
 to decompose at about 256° F., and lard 
 at 360° F., beef suet at 440° F., cottolene 
 at 450° F., refined cotton-seed oil and 
 olive oil at 600° F. Fatty acid is irri- 
 tating to the system. At 500° F. and 
 above, the glycerin is changed into acro- 
 lein. This is the substance that gives the 
 smarting sensation to the eyes, nose, and 
 throat when fats are overheated. It is 
 very irritating to the mucous membrance. 
 It is the substance that is produced in 
 the burning of cigarette paper, from the 
 glycerin in the paper; and in the smok- 
 ing of cigarettes more harmful results 
 are attributed to the acrolein than to the 
 nicotine in the tobacco. It will be noticed 
 that butter would be the worst fat to use 
 in frying, because it decomposes at the 
 lowest temperature of all fats. 
 
 The experiments with the food ele- 
 ments may be made with test-tubes and 
 an alcohol lamp if these are at hand. 
 
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