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