Maintaining Health (Formerly Health and Efficiency) Part 12

_Boiling_: When meats are boiled they lose muscle sugar, flavoring extracts, organic acids, gelatin, mineral matters and soluble alb.u.min.

That is, they lose both flavor and nourishment. Therefore the liquid in which they are cooked should be used.

The proper way to boil meat is to plunge it into plain boiling water.

Allow the water to boil hard for ten or fifteen minutes. This coagulates the outer part of the piece of meat. Then lower the temperature of the water to about 180 degrees F. and cook until it suits the taste. If it is allowed to boil at a high temperature a long time, it becomes tough, for the alb.u.min will coagulate throughout.

Salt extracts the water from meat. Therefore none of it should be used in boiling. The meat should be cooked in plain water with no addition.

No vegetables and no cereals are to be added. All meats contain some fat, and this comes into the water and acts upon the vegetables and starches, making them indigestible. Season the meat after it is cooked, or better still, let everyone season it to suit the taste after serving.

Meats that are to be boiled should never be soaked, for the cold water dissolves out some of the salts and some of the flavoring extracts, as well as a part of the nutritive substances. It is better to simply wash the meat if it does not look fresh and clean enough to appeal to the eye, which it always should be.

_Stewing_: If meat is to be stewed, cut into small pieces and stew or simmer at a temperature of about 180 degrees F. until it is tender. It is to be stewed in plain water. If a meat and vegetable stew is desired, stew the vegetables in one dish, and the meat in another. When both are done, mix. By cooking thus a stew is made that will not "repeat" if it is properly eaten. Foods should taste while being eaten, not afterwards.

_Broths_: If a broth is desired, select lean meat. Either grind it or chop it up fine. There is no objection to soaking the meat in cold water, provided this water is used in making the broth. Use no seasoning. Let it stew or simmer at about 180 degrees F. until the strength of the meat is largely in the water.

When the broth is done, set it aside to cool. Then skim off all the fat and warm it up and use. One pound of lean meat will produce a quart of quite strong broth.

_Broiling_: Cut the meat into desired thickness. Place near intense fire, turning occasionally, until done. Be careful not to burn the flesh. An ordinary steak should be broiled in about ten minutes. Of course, the time depends on the thickness of the cut and whether it is desired rare, medium or well done, and in this let the individual suit himself, for he will digest the meat best the way he enjoys it most.

Beefsteak smothered in onions is a favorite dish. It is not a good way to prepare either the onions or the steak. A better way is to broil both the steak and the onions, or broil the steak, cut the onions in slices about one-half to three-fourths of an inch thick, add a little water and bake them. Beefsteak and onions prepared in this way are both palatable and easy to digest.

_Roasting_ is just like broiling, that is, cooking a piece of meat before an open fire. Here we use a larger piece of meat and it therefore takes longer. Of old roasting was quite common, but now we seldom roast meat in this country.

_Baking_: Here we place the meat in an enclosed oven. Most of our so-called roast meats are baked. The oven for the first ten or fifteen minutes should be very hot, about 400 degrees F. This heat seals the outside of the meat up quite well. Then let the heat be reduced to about 260 degrees F. If it is kept at a high temperature it will produce a tough piece of meat. The time the meat should be in the oven depends upon the size of the piece of meat and how well done it is desired.

While baking, some of the juices and a part of the fat escape. About every fifteen minutes, baste the meat with its own juice. A few minutes before the meat is to be removed from the oven it may be sprinkled with a small amount of salt, and so may broiled and roasted meats a little while before they are done. However, many prefer to season their own foods or eat them without seasoning and they should be allowed to do so.

_Steaming_: This is an excellent way of cooking. None of the food value is lost. Put the meat in the steamer and allow it to remain until done.

The cheapest and toughest cuts of meat, which are fully as good as the more expensive ones and often better flavored, can be rendered very tender by steaming. Tough birds can be treated in the same way. An excellent way to cook an old hen or an old turkey is to steam until tender and then put into a hot oven for a few minutes to brown. Some birds are so tough that they can not be made eatable by either boiling or baking, but steaming makes them tender.

It is best to avoid starchy dressings, in fact dressings of all kinds. A well cooked bird needs none, and dressing does not save a poorly cooked one. Most dressings are very difficult to digest.

_Fireless cooking_: Every household should have either a good steamer or a fireless cooker. Both are savers of time and fuel and food. They emanc.i.p.ate the women. Those who have fireless cookers and plan their meals properly do not need to spend much time in the kitchen.

Place the meat in the fireless cooker, following the directions which accompany it. However, if they tell you to season the meat, omit this part.

_Smothering_ is a modification of baking. Any kind of meat may be smothered, but it is especially fine for chickens. Take a young bird, separate it into joints, place into a pan, add a pint of boiling water.

If chicken is lean put in a little b.u.t.ter, but if fat use no b.u.t.ter.

Cover the pan tightly and place in oven and let it bake. A chicken weighing two and one-half pounds when dressed will require baking for one hour and fifteen minutes. Keep the cover on the baking pan until the chicken is done, not raising it even once. Gravy will be found in the pan.

Pressed chicken is very good. Get a hen about a year old. Place it into steamer or fireless cooker until so tender that the flesh readily falls from the bones. Remove the bones, but keep the skin with the meat. Chop it up. Place in dish or jar, salting very lightly. Over the chopped-up meat place a plate and on this a weight, and allow it to press over night. Then it is ready to slice and serve. This is very convenient for outings.

Fish should preferably be baked or broiled. It may also be boiled, but it boils to pieces rather easily and loses a part of its food value. It must be handled with great care. No seasoning is to be used. When served a little salt and drawn b.u.t.ter or oil may be added as dressing.

_Frying_ is an objectionable method of cooking. It is generally held, and with good reason, that when grease at a high temperature is forced into flesh, it becomes very indigestible. In fact the crust formed on the outside of the flesh can not be digested. It is folly to prepare food so that it proves injurious.

However, there is a way of using the frying pan so that practically no harm is done. Grease the pan very lightly, just enough to prevent the flesh from sticking. Make the pan very hot and place the meat in it.

Turn the meat frequently. Fries (young chickens) may be cooked in this way with good results. The same is true of steaks and chops.

Avoid greasy cooking. It is an abomination that helps to kill thousands of people annually.

_Paper bag cooking_ is all right if it is convenient. Those who have good steamers or fireless cookers will not find it of special advantage.

Brown flour gravies are not fit to eat. If there is any gravy serve it as it comes from the pan without mixing it with flour or other starches.

It may be put over the meat or used as dressing for the vegetables. Milk gravies are also to be avoided. Use only the natural gravies.

Oysters may be eaten raw or stewed. Stew the oysters in a little water.

Heat the milk and mix. Eat with cooked succulent vegetables and with raw salad vegetables. It is best to leave the crackers out. The oysters themselves contain very little nourishment, but when made into a milk stew the result is very nutritious.

Eggs should be fresh. Some bakers buy spoiled eggs and use them for their fancy cakes and cookies. This is a very objectionable practice and may be one of the reasons that bakers' cookies never taste like those "mother used to make." Eggs take the place of fish, meat or nuts, for they are rich in protein. They may be taken raw, rare or well done.

Eggs may be boiled, poached, steamed or baked. Soft boiled eggs require about three and one-half minutes. Hard boiled ones require from fifteen to twenty minutes. The alb.u.min of an egg boiled six or seven minutes is tough. When boiled longer it becomes mellow. Eggs may be made into omelettes or scrambled, but the pan should be lightly greased and quite hot so that the cooking will be quickly done. Eggs are variously treated for an omelette. Some cooks add nothing but water and this makes a delicate dish. Others use milk, cream or b.u.t.ter, and beat.

Bacon is a relish and may be taken occasionally with any other food. It should be well done, fried or broiled until quite crisp. This is one place where frying is not objectionable.

Pork should rarely be used. It is too fat and rich and requires too long to digest. When eaten it should be taken in the simplest of combinations, such as pork and succulent vegetables or juicy fruits, either cooked or raw, and nothing else.

Flesh may be eaten more freely in winter than in summer. Meat especially should be eaten very sparingly during hot weather, for it is too stimulating and heating. Nuts, eggs and fish are then better forms in which to take protein.

COMBINATIONS.

Flesh foods combine best with the succulent vegetables and the salad vegetables or with juicy fruits. It is more usual to take vegetables with flesh than to take fruit, but those who prefer fruit may take it with equally as good results. Both fruits and vegetables are rich in tissue salts, in which flesh foods are rather deficient. The succulent vegetables contain some starch and the juicy fruits some sugar, but not enough to do any harm. They both act as fillers.

Flesh is quite concentrated and it is customary to take it with other concentrated foods, such as bread and potatoes. As a result too much food is ingested. It would be a splendid rule to make to avoid bread and potatoes when flesh food is taken, but if this seems too rigid, make it a rule never to eat all three at the same meal. It is best to eat the flesh foods without bread or potatoes, but if starch is desired, take only one kind at a time.

Most people crave a certain amount of food as filler, and they have fallen into the habit of using bread and potatoes for this purpose. This is a mistake. Use the juicy fruits and the succulent vegetables for filling purposes and thus get sufficient salts and avoid the many ills that come from eating great quant.i.ties of concentrated foods.

When possible, have a raw salad vegetable or two with the meat or fish meal.

Eat only one concentrated alb.u.minous food at a meal. If you have meat, take no fish, eggs, nuts or cheese.

CHAPTER XI.

NUTS.

==================================================================== Pro- Carbohy- Calories Water tein Fat drates Ash per lb.

-------------------------------------------------------------------- Acorns 4.1 8.1 37.4 48.0 2.4 2718 Almonds 4.8 21.0 54.9 17.3 2.0 3030 Brazil nuts 5.3 17.0 66.8 7.0 3.9 3329 Filberts 3.7 15.6 65.3 13.0 2.4 3432 Hickory nuts 3.7 15.4 67.4 11.4 2.1 3495 Pecans 3.0 11.0 71.2 13.3 1.5 3633 English walnuts 2.8 16.7 64.4 14.8 1.3 3305 Chestnuts, dried 5.9 10.7 7.0 74.2 2.2 1875 b.u.t.ternuts 4.5 27.9 61.2 3.4 3.0 3371 Cocoanuts 14.1 5.7 50.6 27.9 1.7 2986 Pistachio nuts 4.2 22.6 54.5 15.6 3.1 3010 Peanuts, roasted 1.6 30.5 49.2 16.2 2.5 3177 --------------------------------------------------------------------

Nuts vary a great deal in composition. They are generally the seeds of trees, enclosed in sh.e.l.ls, but other substances are also called nuts.

The representative nuts are rich in fat and protein, containing some carbohydrate (sugar or starch.)

A few nuts, such as the acorn, cocoanut and chestnut, are very rich in starch, and these should be cla.s.sified as starchy foods. Very few foods contain as high per cent of starch as the dry chestnut. In southern Europe chestnuts are made into flour, and this is made into bread or cakes. An inferior bread is also made of acorn flour. Chestnuts may be boiled or roasted. They are very nutritious.

The more representative nuts are pecans, filberts, Brazil nuts and walnuts. These may be used in place of flesh foods, for they furnish both protein and fats. If the kernel is surrounded by a tough membrane, as is the case in walnuts and almonds, it should be blanched, which consists in putting the kernel in very hot water for a little while and then removing this membrane. The pecan, though it does not contain very much protein, is one of the best nuts, one which can be eaten often without producing dislike.

Nuts have the reputation of being hard to digest. If they are not well masticated they are very hard to digest indeed, but when they are well masticated they digest almost as completely as do flesh foods and they produce no digestive troubles.