Asparagus 2.1 220
Beetroot 1.6 215
Cabbage 1.6 145
" (Curly) 4.1 215
" (Sprouts) 4.7 215
Carrots 1.1 210
Cauliflower 1.8 140
Celery 1.1 85
Corn (green) 3.1 470
Cucumber .8 80
Dandelion 2.4 285
Egg Plant 1.2 130
Horseradish 1.4 230
Kohl Rabi 2.0 145
Leeks 1.2 150
Lettuce 1.2 90
Mushrooms 3.5 210
Olives (green) 1.1 1400
" (ripe) 1.7 1205
Onions 1.6 225
Parsnips 1.6 300
Potatoes (boiled) 2.5 440
" (chipped) 6.8 2675
" (raw) 2.2 385
" (sweet) 1.8 570
Pumpkins 1.3 135
Radishes 1.0 120
Rhubarb .6 105
Spinach 2.1 110
Tomatoes .9 105
Turnips 1.3 185
NUTS--SHELLED.
Acorns 8.1 2620
Almonds 21.0 3030
Beechnuts 21.9 3075
Brazil Nuts 17.0 3265
Butternuts 27.0 3165
Chestnuts (dried) 10.7 1875
" (fresh) 6.2 1125
Cocoanuts 5.7 2760
" desiccated 6.3 3125
Filberts (Hazels) 15.6 3290
Hickory 15.4 3345
Peanuts 25.8 2560
Peanut Butter 29.3 2825
Pecans 9.6 3435
Pine Kernels 34.0 2845
Pistachios 22.3 2995
Walnuts 18.0 3300
" Black }
" Californian} 27.6 3105
GRAIN FOODS, ETC.
Barley Meal 10.5 1640
" Pearled 8.5 1650
Buckwheat Flour 6.4 1620
Corn Flour 7.1 1645
Corn Meal (granular) 9.2 1655
" Popped 10.7 1875
Hominy 8.3 1650
Oatmeal 16.1 1860
Oats (rolled) 16.7 1850
Rice 8.0 1630
Rye Flour 6.8 1630
" Meal 13.6 1665
Wheat Flaked 13.4 1690
" Flour, or Wholemeal 13.8 1675
" Germs 10.5 1695
" Gluten 14.2 1665
" Self-raising 10.2 1600
Macaroni 13.4 1665
" Spaghetti 12.1 1660
" Vermicelli 10.9 1625
Beans, small White 21.9 1675
" Lima or Butter 18.1 1625
Lentils 25.7 1620
Peas (dried) 24.6 1655
" (green) 7.0 465
Arrowroot --- 1815
Corn-starch --- 1675
Sago 9.0 1635
Tapioca --- 1650
CAKES.
Cake, Fruit 5.9 1760
" Gingerbread 5.8 1670
" Sponge 6.3 1795
BISCUITS.
All kinds, average 10.0 1800
Water 11.7 1835
BREAD.
Buns, Currant 6.7 1515
" Hot Cross 7.9 1275
Corn, Indian 7.9 1205
Cheap Bread 10.9 1255
Gluten 9.3 1160
Home-made Bread 9.1 1225
White Bread 9.2 1215
Whole-wheat Bread 9.7 1140
Rolls, Plain 9.7 1470
" Vienna 8.5 1300
" Water 9.0 1300
Rye 9.0 1180
VARIOUS.
Chocolate 12.9 2860
Cocoa 21.6 2320
Candy --- 1785
Honey --- 1520
Molasses (cane) 2.4 1290
INVALID COOKERY
BARLEY.
The plants _Hordeum Distichon_ and _Hordeum Vulgare_ supply most of
the barley used in this country. Barley has been used as a food from
time out of mind. We find frequent mention of it in the Bible, and in
old Latin and Greek books. According to Pliny, an ancient Roman
writer, the gladiators were called Hordearii, or "barley eaters,"
because they were fed on this grain whilst training. These Hordearii
were like our pugilists, except that they often fought to the death.
Barley has been used from very ancient days for making an intoxicating
drink. In Nubia, the liquor made from barley was called Bouzah, from
which we get our English word "booze," meaning an intoxicating drink.
The first intoxicant drink made in this country was ale, and it was
made from barley. Hops were not used for beer or ale in those days.
Barley is a good food, and was the chief food of our peasantry until
the beginning of the nineteenth century. Barley contains about 7 per
cent. of sugar, and its flesh-forming matter is in the form of casin
the same as is found in cheese. This casin is not elastic like the
gluten of wheat, so that one cannot make a light bread from barley.
Here is the chemical composition of barley meal:--
Flesh formers 7.5
Heat and force formers (carbon)[A] 76.0
Mineral matters 2.0
Water 14.5
-----
100.0
[Footnote A: There is 2.5 per cent. of fat in barley, and 7 per cent.
of sugar.]
From this analysis we can judge that barley contains all the
constituents of a good food. In it we find casin and albumen for our
muscles; starch, sugar, and fat to keep us warm and give force; and
there is a fair percentage of mineral matter for our bones and teeth.
Allinson's prepared barley may be eaten as porridge or pudding (see
directions), and is much more nourishing than rice pudding; it is also
good for adding to broth or soup, and to vegetable stews, and is most
useful for making gruel and barley water. Barley water contains a
great deal of nourishment, more than beef tea, and it can be drunk as
a change from tea, coffee, and cocoa. During illness I advise and use
barley water and milk, mixed in equal parts, and find this mixture
invaluable.
BARLEY FOR BABIES.
Put 1 teaspoonful of Allinson's barley into a breakfast cup; mix this
perfectly smooth with cold milk and cold water in equal parts, until
the cup is full. Pour into a saucepan and bring to the boil, stirring
all the time to prevent it getting lumpy.
BARLEY GRUEL.
Mix 1 large tablespoonful of Allinson's barley with a little cold
water, add to this 1 pint of boiling milk and water, boil together a
few minutes, take from the fire, let cool, then eat. A little nutmeg
gives a pleasant flavour.
BARLEY FOR INVALIDS AND ADULTS.
Use 3 teaspoonfuls of Allinson's barley to 1/2 pint of milk and water,
and prepare as "Barley for Babies."
BARLEY JELLY.
Wash, then steep, 6 oz. of pearl barley for 6 hours, pour 31/2 pints
of boiling water upon it, stew it quickly in a covered jar in a hot
oven till perfectly soft and the water absorbed. When half done, add 6
oz. of sugar and a few drops of essence of lemon. 21/2 hours is the
correct time for stewing the barley, and it is then a better colour
than if longer in preparation. Pour it into a mould to set.
BARLEY PORRIDGE.
Take 3 tablespoonfuls of Allinson's barley, mix smoothly with 1/2 pint
of cold water, add 1/2 pint of boiling milk, and boil 5 to 10 minutes.
Pour on shallow plates to cool, then eat with Allinson wholemeal
bread, biscuits, rusks, or toast, or stewed fruits.
BARLEY PUDDINGS.
Take 2 tablespoonfuls of Allinson's barley, mix smoothly with a little
milk, pour upon it the remainder of 1 pint of milk, flavour and
sweeten to taste, boil 2 or 3 minutes, then add 2 eggs lightly beaten,
pour into a pie-dish, and bake to a golden brown. Eat with stewed,
fresh, or dried fruits.
BARLEY WATER.
Mix smoothly 2 tablespoonfuls of Allinson's barley with a little cold
water, then add it to 1 quart of water in a saucepan, and bring to the
boil. Pour into a jug, and when cool add the juice of 1 or 2 oranges
or lemons. A little sugar may be added when permissible.
BLACK CURRANT TEA.
1 large tablespoonful of black currant jam, 1 pint boiling water. Stir
well together, strain when cold, and serve with a little crushed ice
if allowed.
BRAN TEA.
Mix 1 oz. of bran with 1 pint of water, boil for 1/2 hour, strain, and
drink cool. A little orange or lemon juice is a pleasant addition.
When this is used as a drink at breakfast or tea, a little sugar may
be added to it.
BRUNAK.
Take 1-1/2 or 2 teaspoonfuls of Brunak for each large cupful required,
mix it with sufficient water, and boil for 2 or 3 minutes to get the
full flavour, then strain and add hot milk and sugar to taste. Can be
made in a coffee-pot, teapot, or jug if preferred. May be stood on the
hob to draw; or if you have any left over from a previous meal it can
be boiled up again and served as freshly made.
COCOA.
Put 1 teaspoonful of N.F. cocoa into a breakfast cup; make into a
paste with a little cold milk. Fill the cup with milk and water in
equal parts, pour into lined saucepan, and boil for 1 minute, stirring
carefully. This is best without sugar, and should be given cool.
LEMON WATER.
Squeeze the juice of 1/2 a Lemon into a tumbler of warm or cold water;
add just sufficient sugar to take off the tartness. Or the lemon may
be peeled first, then cut in slices, and boiling water poured over
them; a little of the peel grated in, and sugar added to taste.
OATMEAL PORRIDGE.
Most people, I think, may know how to make porridge; but it is useful
to know that if you take 1 pint of water to each heaped-up
breakfastcupful of Allinson breakfast oats, you have just the amount
of water for a fairly firm porridge. When the water has boiled, and
you have stirred in the oats, place the saucepan on the side of the
stove on an asbestos mat. Only an occasional stirring will be
required, and there is no fear of burning the porridge. If the
porridge is preferred thinner, 1 even cupful to 1 pint of water will
be found the proportion.
OATMEAL WATER.
This is very useful in cases of illness, and is a most pleasant drink
in hot weather, when it can be flavoured with lemon juice and
sweetened a little. To 1 quart of water take 3 oz. of coarse oatmeal
or Allinson breakfast oats. Let it simmer gently on the stove for
about 2 hours. Then rub it through a fine sieve or gravy strainer; rub
it well through, adding a little more hot water when rubbed dry, so as
to get all the goodness out of the oatmeal. If it is thick when it has
been rubbed through sufficiently, thin it down with water or hot
milk--half oatmeal water and half milk is a good mixture. Nothing
better can be given to adults or children in cases of colds or
feverish attacks. It is nourishing and soothing, and in cases of
diarrhoea remedial.
RICE PUDDING.
Wash the rice, put it into a pie-dish, cover with cold water, and bake
until the rice is nearly soft throughout. Beat up 1 egg with milk, mix
with this a little cinnamon or other flavouring, and pour it over the
rice; add sugar to taste, and bake until set.
Sago, tapioca, semolina, and hominy puddings are made after the manner
of rice pudding.
DR. ALLINSON'S NATURAL FOOD
FOR BABIES.
(_To Prepare the Food_.)
Put 1 teaspoonful of the food into a breakfast cup; mix this perfectly
smooth with 2 parts milk to 1 of water until the cup is full. Pour
into a saucepan and bring to the boil, stirring all the time to
prevent it getting lumpy. It is best without sugar, and should be
given cool.
FOR INVALIDS AND ADULTS.
Use 3 teaspoonfuls of the food to 1/2 a pint of milk and water, and
prepare as above.
BLANCMANGE.
Mix 6 large tablespoonfuls of the food to a thin paste with a little
cold milk, then add 1 quart of milk, flavour with vanilla, lemon or
almonds, sweeten to taste; boil 2 or 3 minutes, and pour into wetted
mould. Eat with stewed, fresh, or dried fruits, and you have a most
nutritious and satisfying dish.
GRUEL.
Mix 1 large tablespoonful of the food with a little cold water, add to
this 1 pint of boiling milk and water, boil together a few minutes,
take from the fire, let cool, and then eat. A little nutmeg gives a
pleasant flavour.
IMPROVED MILK PUDDINGS.
Mix 1 tablespoonful of the food with 1 of rice, sago, tapioca, or
hominy, and make as above.
N.B.--The food nicely thickens soups, gravies, &c.
PORRIDGE.
Take 3 tablespoonfuls of the food, mix smoothly, with 1/2 pint of cold
water, add 1/2 pint boiling milk, and boil 5 or 10 minutes. Pour on
shallow plates to cool, then eat with Allinson wholemeal bread,
biscuits, rusks, toast, or stewed fruits.
PUDDINGS.
Take 2 tablespoonfuls of the food, mix smoothly with a little milk,
pour upon it the remainder of 1 pint of milk, flavour and sweeten to
taste; boil 2 or 3 minutes, then add 2 eggs lightly beaten, pour into
a pie-dish, and bake to a golden brown. Eat with stewed, fresh, or
dried fruits.
WHOLESOME COOKERY
I.
BREAKFASTS.
As breakfast is the first meal of the day, it must vary in quantity
and quality according to the work afterwards to be done. The literary
man will best be suited with a light meal, whilst those engaged in
hard work will require a heavier one. The clerk, student, business
man, or professional man, will find one of the three following
breakfasts to suit him well:--
No. I.--Allinson wholemeal bread, 6 to 8 oz., cut thick, with a scrape
of butter; with this take from 6 to 8 oz. of ripe, raw fruit, or
seasonable green stuff; at the end of the meal have a cup of cool,
thin, and not too sweet cocoa, or Brunak, or a cup of cool milk and
water, bran tea, or even a cup of water that has been boiled and
allowed to go nearly cold. An egg may be taken at this meal by those
luxuriously inclined, and if not of a costive habit. The fruits
allowed are all the seasonable ones, or dried prunes if there is a
tendency to constipation. The green stuffs include watercress,
tomatoes, celery, cucumber, and salads. Lettuce must be eaten
sparingly at this meal, as it causes a sleepy feeling. Sugar must be
used in strict moderation; jam, or fruits stewed with much sugar must
be avoided, as they cause mental confusion and disinclination for
brain work.
No. II.--3 to 4 oz. of Allinson wholemeal or crushed wheat, coarse
oatmeal or groats, hominy, maize or barley meal may be boiled for 1/2
an hour with milk and water, a very little salt being taken by those
who use it. When ready, the porridge should be poured upon platters or
soup-plates, allowed to cool, and then eaten with bread. Stewed fruits
may be eaten with the porridge, or fresh fruit may be taken
afterwards. When porridge is made with water, and then eaten with
milk, too much fluid enters the stomach, digestion is delayed, and
waterbrash frequently occurs. Meals absorb at least thrice their
weight of water in cooking, so that 4 oz. of meal will make at least
16 oz. of porridge. Sugar, syrup, treacle, or molasses should not be
eaten with porridge, as they are apt to cause acid risings in the
mouth, heartburn, and flatulence. In summer, wholemeal and barleymeal
make the best porridges, and they may be taken cold; in autumn,
winter, and early spring, oatmeal or hominy are the best, and may be
eaten lukewarm. When porridges are eaten, no other course should be
taken afterwards, but the entire meal should be made of porridge,
bread, and fruit. Neither cocoa nor any other fluids should be taken
after a porridge meal, or the stomach becomes filled with too much
liquid, and indigestion results. To make the best flavoured porridge,
the coarse meal or crushed grain should be stewed in the oven for an
hour or two; it may be made the day before it is required, and just
warmed through before being brought to the table. This may be eaten
with Allinson wholemeal bread and a small quantity of milk, or fresh
or stewed fruit.
No. III.--Cut 4 to 6 oz. of Allinson wholemeal bread into dice, put
into a basin, and pour over about 1/2 a pint of boiling milk, or milk
and water; cover the basin with a plate, let it stand ten minutes, and
then eat slowly. Sugar or salt should not be added to the bread and
milk. An apple, pear, orange, grapes, banana, or other seasonable
fruit may be eaten afterwards. No other foods should be eaten at this
meal, but only the bread, milk, and fruit.
Labourers, artisans, and those engaged in hard physical work may take
any of the above breakfasts. If they take No. I., they may allow
themselves from 8 to 10 oz. of bread, and should drink a large cup of
Brunak afterwards, as their work requires a fair amount of liquid to
carry off some of the heat caused by the burning up of food whilst
they are at work. If No. II. breakfast is taken, 6 to 8 oz. of meal
may be allowed. If No. III. breakfast is eaten, then 6 or 8 oz. of
bread and 2 pint of milk may be taken.
N.B.--Women require about a quarter less food than men do, and must
arrange the quantity accordingly.
II.
MIDDAY MEALS.
The meal in the middle of the day must vary according to the work to
be done after it. If much mental strain has to be borne or business
done, the meal must be a light one, and should be lunch rather than
dinner. Those engaged in hard physical work should make their chief
meal about midday, and have a light repast in the evening.
LUNCH.--One of the simplest lunches is that composed of Allinson
wholemeal bread and fruit. From 6 to 8 oz. of bread may be eaten, and
about 1/2 lb. of any raw fruit that is in season; afterwards a glass
of lemon water or bran tea, Brunak, or a cup of thin, cool, and not
too sweet cocoa may be taken, or a tumbler of milk and water slowly
sipped. The fruit may be advantageously replaced by a salad, which is
a pleasant change from fruit, and sits as lightly on the stomach.
Wholemeal biscuits and fruit, with a cup of fluid, form another good
lunch. A basin of any kind of porridge with milk, but without sugar,
also makes a light and good midday repast; or a basin of thin
vegetable soup and bread, or macaroni, or even plain vegetables. The
best lunch of all will be found in Allinson wholemeal bread, and salad
or fruit, as it is not wise to burden the system with too much cooked
food, and one never feels so light after made dishes as after bread
and fruit.
Labouring men who wish to take something with them to work will find
12 oz. of Allinson wholemeal bread, 1/2 lb. fresh fruit, and a large
mug of Brunak or cocoa satisfy them well; or instead of cocoa they may
have milk and water, lemon water, lemonade, oatmeal water, or some
harmless non-alcoholic drink. Another good meal is made from 1/2 lb.
of the wholemeal bread and butter, and a 1/4 lb. of peas pudding
spread between the slices. The peas can be flavoured with a little
pepper, salt, and mustard by those who still cling to condiments. 12
oz. of the wholemeal bread, 2 or 3 oz. of cheese, some raw fruit, or
an onion, celery, watercress, or other greenstuff, with a large cup of
fluid, form another good meal. 1/2 lb. of coarse oatmeal or crushed
wheat made into porridge the day before, and warmed up at midday, will
last a man well until he gets home at night. Or a boiled bread pudding
may be taken to work, warmed and eaten. This is made from the
wholemeal bread, which is soaked in hot water until soft, then crushed
or crumbled, some currants or raisins are then mixed with this, a
little soaked sago stirred in; lastly, a very little sugar and spice
are added as a flavouring. This mixture is then tied up in a pudding
cloth and boiled, or it may be put in a pudding basin covered with a
cloth, and boiled in a saucepan. A pleasing addition to this pudding
is some finely chopped almonds, or Brazil nuts.
III.
DINNERS.
As dinner is the chief meal of the day it should consist of
substantial food. It may be taken in the middle of the day by those
who work hard; but if taken at night, at least five hours must elapse
before going to bed, so that the stomach may have done its work before
sleep comes on.
A dinner may consist of many courses or different dishes, but the
simpler the dishes and the less numerous the courses the better. A
person who makes his meal from one dish only is the wisest of all. He
who limits himself to two courses does well, but he who takes more
than three courses lays up for himself stomach troubles or disorder of
the system. When only one course is had, then good solid food must be
eaten; when two courses are the rule, a moderate amount of each should
be taken; and it three different dishes are provided, a
proportionately lighter quantity of each. Various dishes may be served
for the dinner meal, such as soups, omelettes, savouries, pies,
batters, and sweet courses.
The plainest dinner any one can eat is that composed of Allinson
wholemeal bread and raw fruit. A man in full work may eat from 12 to
16 oz. of the wholemeal bread, and about the same quantity of ripe raw
fruit. The bread is best dry, the next best is when a thin scrape of
butter is spread on it. If hard physical work has to be done, a cup of
Brunak, cocoa, milk and water, or lemon water, should be drunk at the
end of the meal. In winter these fluids might be taken warmed, but in
summer they are best cool or cold. This wholesome fare can be varied
in a variety of ways; some might like a salad instead of the fruit,
and others may prefer cold vegetables. A few Brazil nuts, almonds,
walnuts, some Spanish nuts, or a piece of cocoanut may be eaten with
the bread in winter. Others not subject to piles, constipation, or
eczema, &c., may take 2 oz. of cheese and an onion with their bread,
or a hard-boiled egg. This simple meal can be easily carried to work,
or on a journey. Wholemeal biscuits or Allinson rusks may be used
instead of bread if one is on a walking tour, cycling trip, or boating
excursion, or even on ordinary occasions for a change.
Of cooked dinners, the simplest is that composed of potatoes baked,
steamed, or boiled in their skins, eaten with another vegetable,
sauce, and the wholemeal bread. Baked potatoes are the most wholesome,
and their skins should always be eaten; steamed potatoes are next;
whilst boiled ones, especially if peeled, are not nearly so good. Any
seasonable vegetable may be steamed and eaten with the potatoes, such
as cauliflower, cabbage, sprouts, broccoli, carrot, turnip, beetroot,
parsnips, or boiled celery, or onions. Recipes for the sauces used
with this course will be found in another part of the book; they may
be parsley, onion, caper, tomato, or brown gravy sauce. This dinner
may be varied by adding to it a poached, fried, or boiled egg. As a
second course, baked apples, or stewed fresh fruit and bread may be
eaten; or Allinson bread pudding, or rice, sago, tapioca, or macaroni
pudding with stewed fruit. Persons troubled with piles, varicose
veins, varicocele, or constipation must avoid this dinner as much as
possible. If they do eat it they must be sure to eat the skins of the
potatoes, and take the Allinson bread pudding or bread and fruit
afterwards, avoiding puddings of rice, sago, tapioca, or macaroni.
IV.
EVENING MEAL.
Evening meal or tea meal should be the last meal at which solid food
is eaten. It should always be a light one, and the later it is eaten
the less substantial it should be. Heavy or hard work after tea is no
excuse for a supper. This meal must be taken at least three hours
before retiring. From 4 to 6 oz. of Allinson wholemeal bread may be
allowed with a poached or lightly boiled egg, a salad, or fruit, or
some kind of green food. The fluid drunk may be Brunak, cocoa, milk
and water, bran tea, or even plain water, boiled and taken cool. Those
who are restless at night, nervous, or sleepless must not drink tea at
this meal. Fruit in the evening is not considered good, and when taken
it should be cooked rather than raw. Boiled celery will be found to be
lighter on the stomach at this meal than the raw vegetable. When it is
boiled, as little water as possible should be used; the water that the
celery is boiled in may be thickened with Allinson fine wheatmeal,
made into sauce, and poured over the cooked celery; by this means we
do not loose the valuable salts dissolved out of the food by boiling.
Mustard and cress, watercress, radishes, and spring onions may be
eaten if the evening meal is taken 4 or 5 hours before going to bed.
Those who are away from home all day, and who take their food to their
work may have some kind of milk pudding at this meal. Wheatmeal
blancmange, or cold milk pudding may occasionally be eaten those who
are costive will find a boiled onion or some braized onions very
useful. Boil the onion in as little water as possible and serve up
with the liquor it is boiled in. To prepare braized onions, fry them
first until nicely brown, using butter or olive oil, then add a cupful
of boiling water to the contents of the frying pan, cover with a
plate, and let cook for an hour. This is not really a rich food, but
one easy of digestion and of great use to the sleepless. Those who
want to rise early must make their last meal a light one. Those
troubled with dreams or restlessness must do the same. Very little
fluid should be taken last thing at night, as it causes persons to
rise frequently to empty the bladder.
V.
SUPPERS.
Hygienic livers will never take such meals, even if tea has been
early, or hard work done since the tea meal was taken. No solid food
must be eaten. The most that should be consumed is a cup of Brunak,
cocoa, lemon water, bran tea, or even boiled water, but never milk. In
winter warm drinks may be taken, and in summer cool ones.
VI.
DRINKS.
LEMON WATER is made by squeezing the juice of 1/2 a lemon into a
tumbler of warm or cold water; to this is added just enough sugar to
take off the tartness. Some peel the lemon first, then cut in slices,
pour boiling water over the slices, grate in a little of the peel, and
add sugar to taste.
BRUNAK.--Take 1-1/2 to 2 teaspoonfuls of Brunak for each large cupful
required, mix it with sufficient water, and boil for 2 or 3 minutes to
get the full flavour, then strain and add hot milk and sugar to taste.
Can be made in a coffee-pot, teapot, or jug if preferred. May be stood
on the hob to draw; or it you have any left over from a previous meal
it can be boiled up again and served as freshly made.
COCOA.--This is best made by putting a teaspoonful of any good cocoa,
such as Allinson's, into a breakfast cup; boiling water is then poured
upon this and stirred; 1 tablespoonful of milk must be added to each
cup, and 1 teaspoonful of sugar where sugar is used, or 1 or 2
teaspoonfuls of condensed milk and no extra sugar.
BRAN TEA.--Mix 1 oz. of bran with 1 pint of water; boil for 1/2 an
hour, strain, and drink cool. A little orange or lemon juice is a
pleasant addition. When this is used as a drink at breakfast or tea, a
little milk and sugar may be added to it.