Christian's_Encyclopedia of Diet: A Treatise on the Food Question, Vol. 3

Vieno bran Two ounces 8 .3 21.2 .30

Christian's Vieno

self-raising

bran meal 1-1/2 ounces 12 .4 33.5 .55

Corn-meal One ounce 16 .4 27.4 .41

Corn-starch One ounce, scant 17 .0 27.1 .00

Crackers Four, average size 19 .4 23.8 .39

Hominy One ounce 16 .4 27.5 .36

Macaroni or

spaghetti One ounce 16 .6 27.2 .58

Oatmeal or

rolled oats Scant ounce 15 .6 24.4 .63

Rice One ounce 16 .4 27.8 .36

Rye flour One ounce 16 .3 27.8 .30

White flour One ounce 16 .5 27.9 .49

Whole wheat or

graham flour One ounce 16 .6 27.8 .61

Whole wheat One ounce 16 .6 27.8 .61

DAIRY PRODUCTS

Butter Not quite an inch

cube 36 .0 12.6 .00

CHEESE--

Cottage Three ounces 5 3.0 89.0 2.97

Full cream Portion size of

walnut 20 1.0 22.0 1.01

Cream (20% fat) Five tablespoonfuls 10 .2 45.0 .17

MILK--

Buttermilk One full glass 2 1.3 274.0 1.32

Condensed Three

tablespoonfuls 15 .4 30.0 .42

Skimmed One full glass 2 1.5 267.0 .46

Whole Two-thirds of a

glass 3 .8 140.0 .78

FISH

Fresh fish

(Run of the

market) Quarter of a lb. 6 3.1 102.0 3.13

TABLE OF FOOD MEASUREMENTS--(Continued)

1 2 3 4 5 6

================+=================+==========+========+========+========

----------------+-----------------+----------+--------+--------+--------

FRUIT

Apples One, 2-1/2 in. 3 .1 156.4 .10

thick

Apricots Six of moderate 3 .3 168.0 .29

size

Bananas One large 5 .2 98.6 .21

BERRIES--

Blackberries One moderate 3 .3 168.0 .35

sauce-dish

Raspberries One moderate 3 .4 146.3 .39

sauce-dish

Strawberries One sauce-dish 2 .4 252.0 .40

Cantaloup One five-inch 2 .3 299.0 .29

in diameter

Cherries One moderate 4 .2 103.0 .16

sauce-dish

Currants Three 13 .1 33.4 .11

(dried) tablespoonfuls

Dates Five, average 16 .1 28.1 .09

size

Figs Two, average 5 .2 30.7 .21

size

Grapes One moderate 4 .2 108.8 .23

sauce-dish

Lemons Three, moderate 2 .3 221.0 .35

size

Olive-oil One 42 .0 10.1 .00

tablespoonful

Olives (ripe) Eight 12 .0 37.5 .00

Oranges One large orange 2 .2 189.0 .24

Pears One, large 3 .2 154.0 .15

Plums Six, small 4 .2 115.0 .18

Prunes Three, large 14 .1 32.4 .11

Raisins Two heaping 16 .1 28.3 .12

tablespoonfuls

Watermelon 1-1/2 pound 1 .2 324.0 .20

melon meat

MEAT

Bacon (smoked) Slice 1/4 in. 30 .2 15.0 .24

thick, 4 in.

long

CHOPS--

Lamb Portion size of 15 .9 29.4 .88

an egg

Pork (medium Slice 1/2 in. 16 .8 28.7 .76

fat) thick, 2 in.

square

Ham (smoked) Slice 1/2 in. 19 .6 23.3 .57

(medium fat) thick, 2 in.

square

TABLE OF FOOD MEASUREMENTS--(Continued)

1 2 3 4 5 6

================+=================+==========+========+========+========

----------------+-----------------+----------+--------+--------+--------

Leg of mutton Portion size of 11 1.2 41.0 1.20

(medium fat) an egg

Ribs of beef Portion size of 15 .9 31.3 .87

an egg

STEAK--

Porterhouse Slice 1/2 in. 13 .9 35.7 .90

thick, 2 in.

square

Round beef Slice 1/2 in. 12 1.6 47.7 1.55

thick, 2 in.

square

NUTS

Almonds One heaping 30 .5 15.0 .53

tablespoonful

Brazil-nuts One heaping 32 .4 13.9 .38

tablespoonful

Chestnuts One heaping 11 .4 40.3 .40

tablespoonful

Cocoanuts, Half an ounce 32 .2 16.4 .16

fresh

Cocoanut, Two rounded 31 .2 14.5 .15

prepared tablespoonfuls

Filberts One heaping 33 .3 13.8 .34

tablespoonful

Hickory-nuts One rounded 33 .3 13.6 .33

tablespoonful

Peanuts One heaping 26 .7 17.7 .73

tablespoonful

Pecans One rounded 34 .2 13.1 .23

tablespoonful

Pignolias One rounded 28 .8 15.9 .83

tablespoonful

Pistachios One heaping 29 .5 15.2 .54

tablespoonful

WALNUTS--

Black One heaping 31 .6 14.6 .64

tablespoonful

English One heaping 33 .4 14.6 .38

tablespoonful

POULTRY

AND EGGS

Chicken Three ounces 7 3.1 90.0 3.09

(broiler)

Chicken Two ounces 8 1.4 43.7 1.44

(matured)

Eggs (albumin) White of six 2 3.6 181.4 3.56

eggs

Eggs (whole) One large egg 8 1.4 63.0 1.35

Eggs (yolk) Yolk of very 17 .7 26.0 .66

large egg

Turkey 1-3/4 ounces 10 1.1 33.3 1.12

SUGARS

Honey One ounce 16 .0 29.8 .02

Molasses--New 1-1/2 ounces 13 .0 36.5 .01

Orleans

Maple-sirup Four 13 .0 34.8 .00

tablespoonfuls

SUGAR--

Cane, Three rounded 19 .0 24.4 .00

granulated teaspoonfuls

Maple One ounce 16 .0 30.0 .00

VEGETABLES

BEANS--

Lima (dried) One ounce 16 .8 27.9 .81

Navy (dried) One ounce 16 1.1 28.1 1.13

String Half a pound 2 .8 232.6 .85

Beets Half a pound 2 .5 211.0 .54

Cabbage Three-fourths 1 .8 313.0 .80

pound

Carrots Half a pound 2 .5 215.0 .54

Celery One pound 1 .9 533.5 .94

Corn (green) One large ear 5 .6 96.5 .62

Lettuce One pound 1 1.0 504.0 .98

Onions Half a pound 2 .5 202.0 .52

Parsnips Six ounces 2 .5 181.0 .46

PEAS--

Dried One ounce 16 1.1 27.4 1.06

Green Quarter of a pound 4 1.1 97.5 1.02

POTATOES--

Sweet Three ounces 6 .2 80.0 .23

White Quarter of a pound 4 .4 118.0 .41

Spinach One pound 1 1.5 412.0 1.49

Squash Half a pound 2 .5 211.0 .47

Tomatoes One pound 1 .6 408.0 .65

Turnips Half a pound 2 .5 245.0 .51

HANDY TABLE

One pound = 16 ounces

One pound = 453.57 grams

One ounce = 28.35 grams

The weight of such foods as meat, fruit, etc., is so nearly equal

to that of water that the weight may be calculated from the size,

if that is known.

One cubic inch = 16.5 grams

One cubic inch = about a half ounce

One cubic foot = 62 pounds

One gallon = 8 pounds

One pint = 476.4 grams

Milk is slightly heavier than water, while oils or fats are

lighter.

One quart of milk = 980 grams

One quart of olive-oil = 876 grams

One average egg = 50 grams

One average olive = 6 grams

One _Vieno_ = 100 calories

One decigram nitrogen = 3/5 of a gram of

protein

LESSON XV

CURATIVE AND REMEDIAL MENUS CONCLUDED

LESSON XV

CURATIVE AND REMEDIAL MENUS

INTRODUCTION

[Sidenote: Scientific eating leads toward simplicity]

Scientific eating consists in selecting the food the body requires

according to age, occupation, and climate. These requirements can be

supplied with a very few articles. The necessary changes in diet can

always be made by varying the proportions. It is possible to select,

for each of the four seasons of the year, three or four articles that

will contain all the elements of nourishment the body needs, therefore

true food science leads one inevitably toward the mono-diet plan; that

is, making a meal of only one kind of food. Owing to our inherent

desire to sit at the "groaning table" we may yet be a long distance

from the mono-diet plan, but the science of human nutrition points

with unerring certainty toward simplicity. It should be remembered,

however, that one may eat, under nearly all conditions except extreme

superacidity all he desires of one or two things--one preferred.

[Sidenote: How foods become curative]

In the light of modern medicine, no food has any specific curative

property. Foods become curative only as they remove abnormal

conditions, and they will remove abnormal conditions just to the extent

that they can be perfectly digested and assimilated, and to the extent

that waste matter is thoroughly eliminated from the body. In this

way all possible resistance is removed, and Nature will build up the

dis-eased and broken-down tissue in obedience to the law of animal

evolution. This constructive process we call "curing."

While the menus for each season of the year may seem to vary but

little, especially when compared with the conventional omnivorous diet,

yet experience has proved that the fewer the articles composing the

meal, the better will be the results.

COOKING

SOME IMPORTANT FACTS REVEALED BY MODERN SCIENCE

The object of cooking is to tear down the cell-structure of foods, and

to make them more digestible. After the cell-structure is demolished,

every degree of heat to which foods are subjected injures the foods

instead of improving them.

GRAINS

Grains should be cooked whole. They should be cleansed, well covered

with water, and boiled until the grains burst open as in making

old-fashioned corn hominy. This will often take from three to four

hours' constant boiling.

Cereals prepared in this way are more delicious, more nourishing, and

far more healthful than any of the prepared or patented "breakfast

foods," while the cost is perhaps about one-eighth or one-tenth of that

of the popular patented products.

VEGETABLES

The old or popular method of cooking vegetables is to cover them

generously with water and to boil them much longer than is necessary,

then to drain off the water, season, and serve. By this process the

mineral salts, in many cases the most valuable part of the food, are

dissolved, passed into the water, and lost. In this way many excellent

articles of food are greatly impoverished and reduced perhaps 50 per

cent in nutritive value.

The time vegetables are cooked should be measured by their solidity.

As an example, spinach can be thoroughly cooked in about fifteen

minutes. In this way some of its elements are volatilized, giving it a

delicious flavor and taste, while if cooked in an abundance of water,

from half to three-quarters of an hour, which is the customary way, its

best nutritive elements are lost by draining away the water, and it is

rendered almost tasteless.

COOKING EN CASSEROLE

All succulent and watery vegetables such as cabbage and spinach, beans,

carrots, onions, parsnips, peas, squash, turnips, etc., should be

cooked in a casserole dish.

Prepare vegetables in the usual manner as for boiling. A few

tablespoonfuls of water may be added to such articles as green beans

and peas, beets, carrots, cauliflower, onions, parsnips, etc. Cover,

and place in an ordinary baking oven until the vegetable is thoroughly

cooked or softened. In this way vegetables in reality are cooked

in their own juices, rendered much softer, more digestible, more

delicious, and all their mineral salts and other nutritive elements are

preserved, making them also more nutritious.

RICE AND MACARONI

Rice, macaroni, and spaghetti are exceptions to the above rules. They

should be cooked in an abundance of water and thoroughly drained. In

this way the excess of starch which they contain is disposed of, and

their nutritive elements are better balanced. They are also rendered

much more palatable and digestible.

FRUITS

If fruits can be obtained thoroughly ripe, they should never be cooked.

Dried or evaporated fruits can be prepared for the table by soaking

them thoroughly in plain water for a few hours, or over night. In this

way the green and inferior pieces are exposed and can be discarded.

The excess of water can be boiled down to a sirup and poured over the

fruit. In this way the fruit-sugar is developed, and sweetening with

cane-sugar becomes unnecessary.

Soaking as above described is merely a process of putting back into the

fruit the water that was taken out of it by evaporation or dehydration.

It is evident that that part of the fruit which will not soften

sufficiently by soaking, to become palatable, was not ripe enough for

food.

CANNED FOODS

The average table, especially hotels and restaurants, are supplied

largely from canned foods. A process of perfect preservation of foods

has never been invented and probably never will be. No matter how

well foods may taste, they undergo constant chemical changes from the

time they leave the ground or parent stalk until they are thoroughly

decomposed. All vegetables, therefore, should be used fresh, if

possible.

BUTTERMILK

An excellent quality of buttermilk may be made as follows: Allow sweet

milk to stand (well covered) in a warm room until it thickens or

coagulates; whip with an ordinary rotary egg beater without removing

the cream.

HOME-MADE BUTTER

Sweet butter may be made in a few minutes from ordinary cream by

placing it in a deep bowl and whipping with a rotary egg beater.

SUGGESTIONS CONCERNING THE SELECTION AND THE PREPARATION OF CERTAIN

ARTICLES MENTIONED IN THE MENUS

THE BANANA

The banana is a vegetable. It is one of our most valuable foods, as

well as the most prolific. It will produce more food per acre, with

less care and labor, than any other plant that grows.

While the banana grows only in the tropical countries, it is equally as

good and useful to people of the northern zones.

Bananas that are transported to the North are cut green, and often

immature; that is, before they have attained their full growth. This

latter variety should never be used. In their green and unripened

state, they are wholly unfit for food, and for these reasons there has

arisen a broadcast prejudice against this most excellent article of

diet.

HOW TO SELECT AND RIPEN BANANAS

Care should be exercised to select the largest variety--only those that

have attained their full growth on the parent tree. If bananas cannot

be procured "dead ripe" from the dealer, they should be purchased, if

possible, by the bunch, or a few of the lower "hands" can be purchased

and left on the stalk. They should be kept in the open air (that is,

uncovered), in an even, warm temperature, and the end of the stalk

covered with a clean white cloth, or immersed in water, kept fresh by

changing daily. In this way the banana will mature, ripen slowly, and

be almost as delicious as if obtained ripe from its native tree.

Bananas should not be eaten until they are "dead ripe"--black spotted.

In this state, the carbohydrates which they contain are as readily

digestible as fresh milk.

BAKED BANANAS

Peel large ripe bananas; bake in an open pan in a very hot oven from

ten to fifteen minutes, or until slightly brown.

Baked bananas make a delicious dessert served with either of the

following:

a CREAM

b NUT BUTTER

c DAIRY BUTTER

d BOTH DAIRY BUTTER AND A SAUCE MADE BY

GRADUALLY DILUTING NUT BUTTER WITH A

LITTLE WATER, UNTIL A SMOOTH PASTE IS

FORMED

Bananas need much mastication, not for the purpose of reduction, but

for the purpose of insalivation.

RECIPES

RECIPE FOR CODDLED EGG

Place an egg in a pint cup; cover with boiling water and allow to

stand, covered, five or six minutes.

RECIPE FOR UNCOOKED EGGS

Break the number desired into a narrow bowl; add a teaspoonful of sugar

to each egg, and a pinch of salt; whip _very briskly_ with a rotary egg

beater from five to eight minutes.

To each egg a teaspoonful of lemon juice and half a glass of milk may

then be slowly whipped into the mixture, if desired.

RECIPE FOR BAKED OMELET

Whip two eggs very thoroughly for about five minutes; add a dash of

salt, a dessert-spoonful each of corn-starch and of heavy cream. Bake

very lightly in a small pan.

FISH AND FOWL

SELECTION AND PREPARATION

If we must eat the flesh of animals the young should be selected. It

contains more digestible protein, especially albumin, than the old or

matured animal, and has had less time in which to become contaminated

by unhygienic habits. Both fish and fowl should be baked, boiled, or

broiled; never fried.

RECIPE FOR PREPARING GREEN PEAS IN THE POD

After thoroughly cleansing the desired amount of fresh tender peas,

unshelled, put them into a covered pot or casserole dish; add a few

spoonfuls of water, a little butter and salt, and cook slowly until

thoroughly softened; serve in the pod.

The peas may be eaten by placing the pod between the teeth, and then

giving it a gentle pull. This strips off the outer coating or pulp,

leaving only the thin film of cellulose.

NOTE: The pea pulp, or substance upon the pod, is rich in mineral

salts, highly nutritious, slightly laxative, and an excellent aid

in the digestion of other foods. It is a better balanced and a more

valuable food than the pea.

PUMPKIN

Pumpkin may be made very delicious by stewing or boiling in just enough

water to prevent burning. Mash well and put through a colander. Season

and serve same as squash, or, prepare as directed, and bake until

slightly brown.

VEGETABLE JUICE

Chop fine and boil carrots, peas, asparagus, or any other fresh

vegetable from eight to ten minutes in sufficient water to make the

amount of juice required; strain and serve.

The tender parts of the fresh vegetable may be thoroughly cooked, put

through a colander, and served as a purée.

HOW TO MAKE SASSAFRAS TEA

Crush the bark of the red sassafras root, allowing a piece as large as

a silver dime to each cup. Add the quantity of water desired; simmer

from five to ten minutes. Drink with cream and sugar.

WHEAT BRAN

Wheat bran is the outer coating of the wheat grain. Chemically, it is

pure cellulose, which is insoluble and indigestible in the ordinary

digestive solvents of the body.

Wheat bran serves a valuable medicinal purpose in the stomach and

in the alimentary tract. When introduced into the stomach, its cell

structure fills with water, and it increases from four to eight times

its size in its dry state. It excites both stomach and intestinal

peristalsis, thereby preventing stomach indigestion, and by carrying

the water along down the intestinal tract, it prevents intestinal

congestion, or what is commonly called constipation. Wheat bran may be

properly called an intestinal broom or cleansing agent.

Man, in the process of preparing his food, has invented expensive and

complicated machinery for removing all cellulose and roughness from his

diet. He has suffered both stomach and intestinal congestion just to

the extent that this refining process has been carried on. Bran puts

back into the diet not only what modern milling methods have taken out

of it, but that which civilized habits of refining have eliminated

from our food. It therefore naturalizes the diet, promotes digestion,

cleanses the mucous surfaces of both the stomach and the intestines,

and prevents congestion in the ascending colon, which is the primary

cause of appendicitis, so called.

BRAN MEAL

Bran meal is the product of the entire wheat, ground coarsely, and

mixed with a certain per cent of wheat bran. It makes an excellent

bread.

Bread made from bran meal acts on the digestive and the alimentary

organs, the same as the pure bran, only in a milder capacity. It also

aids the stomach in the digestion of other foods. It is more nourishing

than wheat flour, for the reason that it is better balanced, containing

all the carbohydrate and the proteid elements of the grain.

Bread made from bran meal is better in the form of gems baked in small

gem rings.

This meal requires neither baking powder nor soda, and should not be

sifted.

CHOICE OF MENUS

Wherever two menus are given, choice may be exercised, but whichever

menu is chosen, it should be taken in its entirety. In other words,

do not select articles from one menu and combine them with articles

mentioned in another menu. Neither should any article of food be eaten

with a particular menu, other than that which is mentioned therein.

By observing these suggestions, the proper combinations of food are

observed, which is equally as important as the selections.

NOTE: In this volume there are some menus which contain combinations of

food classed as No. 3 in Lesson XII, "Tables of Digestive Harmonies and

Disharmonies," pp. 609 to 617 inclusive. This is explained by the fact

that said "tables" are laid out for the normal person, while the menus

were prescribed for the treatment of some special disorder, or for the

purpose of removing some offending causes.

NORMAL MENUS

The following menus are intended for those possessing normal digestion

and assimilation of food; that is, for those having no digestive

disorders.

INTRODUCTION TO NORMAL MENUS

While a majority of the menus composing this volume were prescribed

for the purpose of removing the causes of some specific disorder, a

vast number of those treated remained under the care of the author long

after they had become normal or cured, as the transition from dis-ease

to health is usually termed.

Another large number of comparatively healthy persons, recognizing the

relation between diet and health, came under the care of the writer for

the purpose of having their diet selected, proportioned, and balanced

according to age, occupation, and the season of the year.

The excellent results that were obtained, in nearly all such cases,

emphasized the importance of giving a set of normal menus for normal

people. All the following menus have been tested, under the direction

of the author, and have been chosen because they gave the desired

results.

SPRING MENU FOR THE NORMAL CHILD

From 2 to 5 Years of Age

BREAKFAST

A few soaked prunes, with cream

A small portion of coarse cereal, thoroughly cooked

From one to two glasses of milk

LUNCHEON

A baked potato

Onions or carrots, well cooked

Milk

DINNER

Home-made vegetable soup or cream soup

Green peas or asparagus tips

A baked potato

Milk

SUMMER MENU FOR THE NORMAL CHILD

From 2 to 5 Years of Age

BREAKFAST

One very ripe peach

A small portion of coarse cereal

A baked sweet potato

Milk

LUNCHEON

Cream of rice, bean, or pea soup--home-made

Whole wheat crackers, with butter

Milk

DINNER

A baked potato

Peas or lima beans

Whole wheat crackers or bran biscuits

Milk

FALL MENU FOR THE NORMAL CHILD

From 2 to 5 Years of Age

BREAKFAST

Cantaloup or a very ripe peach

Coarse cereal

Milk

LUNCHEON

A baked potato or whole wheat gem

A coddled egg (See recipe, p. 677)

Milk or junket

DINNER

Cream soup--home-made

Mashed turnips or carrots

A very ripe banana, with cream and sugar

WINTER MENU FOR THE NORMAL CHILD

From 2 to 5 Years of Age

BREAKFAST

A baked apple, with a little sugar

Cereal--small portion

Milk

LUNCHEON

One or two bananas

Milk

DINNER

Corn hominy--small portion; thoroughly cooked

Milk

The articles of food for children ranging from two to five years of age

are about the same. The proportions, however, should be administered

according to age.

The child from two to three years of age may be given a glass of milk

between meals, but should eat a very light dinner, consisting of only

two or three articles, while the child from three to five, especially

after it has engaged in vigorous play, can, with safety, follow the

menus herein prescribed.

SPRING MENU FOR THE NORMAL YOUTH

From 5 to 10 Years of Age

BREAKFAST

A banana, with cream

Milk or an egg

Corn hominy

LUNCHEON

A potato, or whole wheat bread, with butter

Clabbered milk or cottage cheese

DINNER

Peas, turnips, or carrots

A potato--sweet or white

Milk or an egg

SUMMER MENU FOR THE NORMAL YOUTH

From 5 to 10 Years of Age

BREAKFAST

A peach

Milk or an egg

Boiled rice, with either honey or sugar and cream

LUNCHEON

Tender corn or a potato

Milk

DINNER

Vegetable soup or cream soup

Asparagus or string beans

Tender corn or a potato

Gelatin or Junket

Milk

FALL MENU FOR THE NORMAL YOUTH

From 5 to 10 Years of Age

BREAKFAST

Prunes or grapes

Cereal--a small portion

Cream

Milk

LUNCHEON

Boiled onions

Rice or potatoes

Milk

DINNER

One fresh vegetable

Milk, fish, or an egg

Potatoes or baked beans

WINTER MENU FOR THE NORMAL YOUTH

From 5 to 10 Years of Age

BREAKFAST

Cereal

Honey

Milk

LUNCHEON

Cabbage or cauliflower

Potatoes or baked beans

DINNER

Boiled onions

Corn bread

Cottage cheese

SPRING MENU FOR THE NORMAL YOUTH

From 10 to 15 Years of Age

BREAKFAST

Dried peaches--stewed

Oatmeal, or corn hominy, with either cream or butter

Milk

LUNCHEON

Rice with rich milk

DINNER

Potatoes, either sweet or white

Turnips, asparagus, or peas

Fish, junket, or an egg

SUMMER MENU FOR THE NORMAL YOUTH

From 10 to 15 Years of Age

BREAKFAST

Cantaloup

A banana or a sweet potato

Corn cake with butter

Milk

LUNCHEON

Tender corn

Milk

DINNER

Vegetable soup or cream soup

Spinach, onions, carrots, peas, beans, asparagus--any two of these

A potato or whole wheat bread

FALL MENU FOR THE NORMAL YOUTH

From 10 to 15 Years of Age

BREAKFAST

A banana, with cream and nuts

Honey or maple-sirup

Corn cake

Milk

LUNCHEON

Baked sweet potatoes, with butter

Milk

DINNER

Carrots, parsnips, or squash

Potatoes, or corn bread, with butter

Milk

Nuts, raisins, and cream cheese

WINTER MENU FOR THE NORMAL YOUTH

From 10 to 15 Years of Age

BREAKFAST

Oatmeal or flaked wheat, thoroughly cooked; serve with thin cream

A baked banana

Milk

LUNCHEON

One or two eggs

Whole wheat bread

Milk

DINNER

One or two fresh vegetables

Boiled rice or baked potatoes

Gelatin or junket

Milk

SPRING MENU FOR THE NORMAL PERSON

From 15 to 20 Years of Age

BREAKFAST

A very ripe banana with cream and dates

Plain boiled wheat, or oatmeal, with cream

Milk

LUNCHEON

Home-baked beans

Whole wheat gems

Milk

DINNER