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Food Friends We Neglect 
 
 A Group of Rich Nutrients which 
 
 Deserve Seats of Honor 
 
 at Our Tables 
 
 By C. HOUSTON GOUDISS 
 
 Food Advisor of The People's Home Journal; Author of 
 
 "Foods that Will Win the War" and "Making 
 
 the Most of Our Meat Supply"; Food 
 
 Economist of national 
 
 reputation. 
 
 .^ 
 
 y//p 
 
 PRIVATELY PRINTED BY 
 
 THE PEOPLE'S HOME JOURNAL 
 
 NEW YORK 
 

 COPYRIGHT, 1921 
 
 THE PEOPLE'S HOME JOURNAL 
 
 NEW YORK 
 
 JiiN -7 1921 
 
 ©CIA614786 
 
CONTENTS 
 
 IN JUSTICE TO A NEGLECTED FOOD 
 PAGE NINE 
 
 CITRUS FRUITS AS HEALTH BUILDERS 
 PAGE TWENTY-THREE 
 
 WHY WE SHOULD EAT MORE LAMB 
 PAGE THIRTY-SIX 
 
 REASONS FOR RAISINS 
 PAGE FORTY-EIGHT 
 
 >< 
 
 THE MOTHER OF CIVILIZATION 
 PAGE SIXTY 
 
 THE DATE, THE FIG AND THE PRUNE 
 PAGE SEVENTY-FOUR 
 

 FOREWORD 
 
 T 
 
 ^ HROUGH long centuries of habit our food 
 tastes have run in a rut. 
 
 In refusing nature's repeated invitation to feast 
 on certain of her most plentiful and valuable food 
 gifts, we have not only limited the pleasures of eating, 
 but notably lessened its profits in health, strength 
 and efficiency. 
 
 Most of us have long regarded nuts as food inci- 
 dentals — fit only for palate-sharpening tidbits — and 
 until quite recently have viewed citrus fruits largely 
 in the light of table ornaments. 
 
 Though milk is universally recognized as the most 
 perfect form of human nutriment, a majority of 
 people still fail to use one-half as much as they 
 should. This neglect costs the American people mil- 
 lions of dollars a day in undeveloped physical energy. 
 
 Although the public mind has been changing in 
 regard to the value of dates, figs and prunes, these 
 rich nutritive fruits, which also serve as ideal regula- 
 
tors of the most important body functions, are not 
 used as freely as they should be. And as for lamb, 
 an unwarranted prejudice in favor of beef and pork 
 has crowded it out of the menu in a manner which 
 should bring shame to commonsense men and women. 
 Millions of people have yet to know this really 
 marvelous group of rich nutrients as their best food 
 friends. To reveal them as such is the purpose of 
 these pages. 
 
 C. Houston Goudiss. 
 
O0OOOO000OO<>XXX3O0OOO0OO0O0C)0C)OO0C)O0OOOO00CH3OOO00C<XXDOO00CXX3OCXDOClCKXXXX^ 
 
 In Justice to a Neglected Food 
 
 or 
 
 THE DIET VALUE 
 
 OF NUTS 
 
 OW are nuts used in your home? 
 If you belong to the great army of good-natured, 
 every-day Americans your answer will be like this : 
 
 "Well, sometimes we have salted almonds for din- 
 ner and once in a while during the winter we serve 
 nuts and raisins at the close of a special meal. Then 
 we treat the children to them between meals and not 
 infrequently make nut candy of some sort. Nuts are 
 so nice to munch on, and we'd eat more of them if 
 they were not so hard to digest." 
 
 Such a reply would be accepted as a matter of 
 course in any group. But think of the laughter and 
 exclamations that would greet a like answer to the 
 query, "How do you use beefsteak in your home?" 
 Think, also, what would happen to the members of 
 your household if beefsteak were served as a side 
 dish with meals in which meat, vegetables, salad and 
 dessert played their proper part; if it were passed 
 around at the end of a hearty feast, and eaten by the 
 children between meals! The mere thought is ab- 
 surd, you say. So it is — but not so absurd as the use 
 now made of nuts in most American homes. For 
 nuts not only are a food like beefsteak, potatoes, 
 
IN JUSTICE TO A NEGLECTED FOOD 
 
 bread and milk, but heartier than any of these, and 
 their common use as a relish, tidbit or confection 
 constitutes the most notable food misuse in the 
 world today. 
 
 This misuse is not prevalent among all people, 
 however, but curiously enough exists chiefly among 
 those in the best position to know better — highly 
 civilized folk who have easy access to knowledge of 
 nutrition. As far back as history goes we find nuts 
 being used as a staple article of food, and today 
 among certain uncivilized or half-civilized groups 
 they are accorded this proper place. 
 
 In the earliest books of the Bible we find mention 
 of the almond and chestnut, and in the early history 
 of our own land nuts played an important part. The; 
 Pilgrim Fathers, who came to these shores just 300 
 years ago, found in them a valuable means of sup- 
 porting life, and rejoiced in a sustaining food so 
 freely provided and so easily obtained. Like all 
 pioneers in wooded parts of this country, they were 
 forced at times to depend largely on nuts, especially 
 when field crops proved insufiicient. Necessity taught 
 them the nutritional value which science has since 
 attested. So it seems strange that, with such exam- 
 ples, we Americans should now lead the world in 
 mistaking a most valuable food for a mere occasion- 
 al luxury. 
 
 It is unfortunate as well as strange, for this wrong 
 attitude not only has led to an unjust estimation of 
 nuts as food, but has caused us to waste annually 
 millions of dollars' worth of nutritive elements vital 
 
 10 
 
THE DIET VALUE OF NUTS 
 
 to the upbuilding and maintenance of physical effi- 
 ciency — and placed within easy reach in a most ideal 
 form. 
 
 When told the American people used 40,000,000 
 pounds of almonds last year, and that during the 
 decade immediately preceding the war we consumed 
 annually some $13,000,000 worth of imported nuts — 
 to say nothing of equally large quantities of home- 
 grown peanuts, English walnuts, pecans and hick- 
 ory nuts — it might seem at first glance that we are 
 not neglecting this admirable form of highly con- 
 centrated food. But 40,000,000 pounds of almonds 
 represents a per capita consumption of less than 8 
 ounces a year, and the sum total of all nuts eaten 
 by us last year did not more than equal in weight 
 the amount of meat we eat in a couple of weeks. 
 
 Such figures would not constitute an indictment 
 of our common sense were it not that nuts are the 
 best possible substitute for meat — someone rightly 
 has called them "vegetable meat" — and that if we 
 properly varied our diet with them as such, we would 
 effect a considerable saving in the cost of living as 
 well as aid in bringing down the cost of meat, the 
 price of which is now pressing heavily upon all 
 classes of humanity. 
 
 Nuts Are Not Indigestible 
 
 The common impression that nuts are indigestible 
 would speedily vanish if they were rightly used as a 
 staple food, for this misconception is based on our 
 wrong use of them. 
 
 11 
 
IN JUSTICE TO A NEGLECTED FOOD 
 
 In the fii'st place, of all foods they demand the 
 most thorough mastication. In their natural state 
 they are of very firm texture and unless chewed to a 
 paste, they enter the stomach in small, hard pieces 
 which successfully defy the most persistent efforts 
 of the digestive juices. Experiments have shown 
 that these particles pass through the alimentary 
 canal in the same manner as foreign bodies ; that un- 
 less the nuts are ground fine in the mouth and mixed 
 well with the saliva their rich food content is entire- 
 ly lost to the body. 
 
 Most persons fail to chew any food to the proper 
 texture, but in the case of nuts such failure trans- 
 forms a notable source of sustenance into a disturber 
 of digestion. It would be just as reasonable to swal- 
 low olives whole as it is to eat nuts the way we ordi- 
 narily do. 
 
 This, then, is the first commandment in the use of 
 nuts — chew! If, for any reason, complete mastica- 
 tion is hard to attain, use the nut pastes. Because 
 complete mastication is so essential nuts should not 
 be given to children before the eighth year, and even 
 then peanut and nut butters are a better addition to 
 the diet than whole nuts. Chestnuts are somewhat 
 of an exception to this rule because they are usually 
 eaten cooked, and consist largely of starch, which is 
 more easily digested than the fat of other varieties. 
 
 AVhen properly prepared for the stomach, nuts 
 are in a condition to be as easily and completely di- 
 gested as any food rich in nutrition — indeed, more 
 so than some of the staples which adorn every man's 
 
 12 
 
THE DIET VALUE OF NUTS 
 
 table. But even when we chew them sufficiently, 
 most of us eat them on top of a meal, at a time when 
 the body's food department has on hand as much or 
 more work than it should be asked to do ; or between 
 meals, when the digestive machinery needs a rest. 
 
 When Should Nuts Be Eaten? 
 
 Whenever it's time for a hearty meal, it's time 
 for nuts ! 
 
 If you want more detailed guidance in this mat- 
 ter of making right use of a sadly neglected food- 
 stuff, remember that nuts should be eaten at the 
 table and not at the end of a meal ; that they should 
 constitute a main dish and not be nibbled as a tidbit. 
 If this sounds strange, it is only because we have got 
 into the habit of misusing nuts — and bad habits are 
 hard to break. 
 
 The average nut, being rich in fat, must be com- 
 bined in the diet with a proper proportion of starchy 
 and green foods so this fat may be neutralized, just 
 as in the case of fat meats. Hence the need for deal- 
 ing with them in exactly the same way we deal with 
 meat and cheese and other highly concentrated foods 
 — though, as you presently will see, nuts provide 
 more highly concentrated nutriment than either of 
 these old stand-bys used daily in every home. 
 
 These statements are based on exhaustive scien- 
 tific experiments made by government chemists and 
 dietitians and other scientific experts. Such experi- 
 ments have shown that nuts like the almond, Eng- 
 lish walnut, pecan, hickory nut and peanut — though 
 
 13 
 
IN JUSTICE TO A NEGLECTED FOOD 
 
 the last-named is not really a nut, but a legunie — 
 pass through the digestive process in normal time, 
 do not place undue strain on the system, and are as- 
 similated in almost the same measure as meat, bread, 
 potatoes and other foods we find on every table 
 every day. 
 
 So much for the reputed indigestibility of nuts. 
 Now for a word as to their remarkable food value. 
 
 Nuts Have the Highest Food Value 
 
 Briefly stated, they are the most highly nour- 
 ishing of all foods. Taken as a whole, they supply 
 the body with twice as much heat and energy, ounce 
 for ounce, as sugar. 
 
 With the exception of the chestnut, which is nota- 
 bly rich in starch and is the only member of the nut 
 family so endowed, the nuts most popular are rich 
 in fat and protein — heat and energy elements and 
 tissue-builders and repairers — with a relatively small 
 content of carbohydrates and enough cellulose to 
 give them desirable bulk in the process of intestinal 
 digestion. It is this large proportion of cellulose 
 that necessitates thorough chewing. 
 
 Using ten of the best known and most widely used 
 nuts as a basis for our figures — the almond, Brazil 
 nut, chestnut, cocoanut, filbert, hickory nut, peanut, 
 pecan, walnut and pine nut — we find they supply 
 an average of 2869 calories (heat energy units) to 
 the pound, their nearest competitors in this matter 
 being cheese with 2145 calories, wheat flour with 
 1650, beans and raisins with 1605 each, white bread 
 
 14 
 
THE DIET VALUE OF NUTS 
 
 1215 and round steak with 950. The hickory nut 
 ranks highest with 3345 calories to the pound and 
 the chestnut lowest with 1140. Of course, these fig- 
 ures and all others used in this article refer to shelled 
 nuts. 
 
 The fat content of these ten representative nuts 
 averages 55%, the pecan leading with 71% and the 
 chestnut lagging behind with only 6%. In the mat- 
 ter of protein the average is nearly 16%, the peanut 
 boasting of 30% and the chestnut of little more than 
 6%. This indicates larger average food worth in 
 this important element than eggs, wheat flour, po- 
 tatoes, or white bread, and almost as much as round 
 steak. 
 
 When it comes to carbohydrates — sugar and 
 starch content — the average is 15%, with the chest- 
 nut showing more than 41% and the Brazil nut less 
 than 6%. All in all, it can be seen from these figures 
 that nuts supply three of the five vital food elements 
 in more concentrated form than is found elsewhere 
 in the whole range of food material. In this partic- 
 ular they outrank even cheese. 
 
 And as if nature had tried to show how much of 
 food value she could crowd into a small space, it has 
 lately been reported from various scientific sources 
 that most nuts contain vitamines — those indispen- 
 sable accessory food elements which have been re- 
 vealed only within the last dozen years. According 
 to the Medical Research Committee of London, 
 both the Fat-Soluble A and Water-Soluble B vita- 
 mines are found in nuts, the latter predominating. 
 
 15 
 
IN JUSTICE TO A NEGLECTED FOOD 
 
 What Nuts Are Best? 
 
 All nuts are good and good for us, if properly 
 eaten at proper times, but the five most popular in 
 present-day estimation are the almond, cocoanut, 
 peanut, English walnut and pecan. With the ex- 
 ception of the cocoanut, all of these grow profusely 
 in the United States — indeed, their cultivation on a 
 large scale within recent years has brought into ac- 
 tive existence a new commercial development of im- 
 pressive proportions, and annually expanding. 
 
 The almond, by many ranked at the head of the 
 list, not only possesses an unusually fine flavor, but 
 has the distinction of providing one-fifth of its weight 
 in protein of the highest quality, half its weight in a 
 fat oil that is remarkably digestible, and one-sixth 
 of its weight in sugar. In addition to these virtues 
 it possesses the peculiar property of supplying a de- 
 licious milk or cream when blanched and thoroughly 
 crushed and mixed with water. 
 
 As for the cocoanut, its popularity is based on its 
 unique flavor, and in this part of the world it is es- 
 teemed especially as a confection and dessert mate- 
 rial. It is rich in fat and sugar and, like the chest- 
 nut, contains a large percentage of cellulose or 
 bulky material. 
 
 Though really a member of the bean family, the 
 peanut is by common consent included in the nut 
 group, and is more largely used as nuts should be — 
 as a food — than any other member of this family. 
 Since the introduction of peanut butter it has be- 
 come a household staple — and in this connection it 
 
 16 
 
THE DIET VALUE OF NUTS 
 
 is well to remember that this food delight can be 
 made far easier to handle if one mixes with it, at the 
 time of using, a little milk or cream. 
 
 Peanuts contain 50% more protein than the best 
 cuts of beefsteak, but their total food value does not 
 equal that of the pecan, which has been said to be 
 "the most highly nutritious of all the natural prod- 
 ucts of the vegetable kingdom." 
 
 One pound of shelled pecans contains more avail- 
 able food-fuel for the body than four pounds of 
 beef. With the exception of pure fat, no other food 
 substance offers nutritive material in such concen- 
 trated form. Always a favorite with lovers of nuts 
 — and especially appreciated by those who have 
 learned how to use them in the daily diet — the Eng- 
 lish walnut, now so extensively cultivated in Cali- 
 fornia, is being used in larger quantities each year. 
 It is rich in flavor and particularly well suited to the 
 preparation of substantial dishes — for desserts and 
 as a meat substitute. 
 
 Are Nuts Better Raw or Cooked? 
 
 When properly masticated, as already noted, 
 nuts are one foodstuff that do not require cooking. 
 Many palatable dishes can be made with them — 
 some of which admirably take the place of meat — 
 but one of their chief claims to popular inclusion in 
 the daily diet is their availability without cooking. 
 
 However eaten, it is always necessary to salt them 
 in order to facilitate digestion. 
 
 The protein of the nut consists of a substance 
 
 17 
 
IN JUSTICE TO A NEGLECTED FOOD 
 
 called globulin, which is soluble in salt solution, and 
 as nuts must be reduced to liquid form before they 
 can be digested, the addition of salt is an important 
 factor. Salt is not so necessary in the case of roasted 
 nuts, but it serves to create a flow of saliva by mak- 
 ing the nuts more palatable and thereby aids in their 
 digestion. 
 
 The Relation of Nuts to Health 
 
 Not alone because of their high food value, but 
 quite as much on account of their health-promoting 
 properties, should we make haste to correct our 
 prevalent misuse of nuts. By reason of their large 
 content of vegetable oil and generous proportion of 
 cellulose, they are a natural laxative, and those who 
 eat them regularly seldom are troubled with consti- 
 pation. But their health value in this regard should 
 not be accepted as a warrant to make them a sole 
 article of diet, as some faddists advocate. 
 
 Of all foods at oiu* disposal none is delivered to 
 us by nature in such sweet, cleanly condition. The 
 highest development of the modern art of sanitary 
 packing is at best only a poor attempt in this direc- 
 tion when compared to the nutshell. As a matter of 
 fact, nut meats as taken from whole, uninjured 
 shells are as aseptic as anything in nature, and being 
 free from putrefactive bacteria they do not readily 
 undergo decay either in the body or outside of it. 
 
 They are a most economical food also, for when 
 bought shelled they are absolutely free from waste. 
 And they are a year-round food, especially adapted 
 
 18 
 
THE DIET VALUE OF NUTS 
 
 to winter use because of the unusually high caloric 
 value which distinguishes them among other foods. 
 As one dietitian has said, they are "health food 
 products." As all dietitians agree, we are not mak- 
 ing anything like the proper use of them. That is 
 why nuts have not seemed to "understand" us! As 
 a matter of fact, we do not understand them as we 
 should and as we must. When we are properly ac- 
 quainted with them all the old prejudice will vanish 
 — and a vast new food field will be opened up for 
 all of us to take advantage of. 
 
 19 
 
NOVEL AND WHOLESOME RECIPES 
 FOR TASTY NUT DISHES 
 
 Chestnut Pie 
 
 To shell the chestnuts for this dish boil them ten minutes, then drain 
 and remove shell and inner skin with a sharp knife. Cut one cupful of 
 mushrooms in small pieces and cook for five minutes with one table- 
 spoonful of butter. Make a sauce from five tablespoonfuls of butter, 
 five tablespoonfuls of flour and one cupful of milk and cook until it is 
 thick and smooth. Arrange one quart of the shelled chestnuts in alter- 
 nate layers with the mushrooms in a greased baking dish. Pour the 
 sauce, seasoned with salt and paprika, over them, cover with a quarter- 
 inch crust and bake in a hot oven about twenty minutes, or until well 
 browned. 
 
 Brazil Nut Cutlets 
 
 Shell one-half pound of Brazil nuts, remove the inner skin and put 
 through a meat chopper with two cupfuls of bread crumbs. Melt one 
 and one-half tablespoonfuls of butter; two tablespoonfuls of flour; one 
 cupful of milk. Cook until thick and smooth and add one teaspoonful 
 of salt; one teaspoonful of chopped parsley; one-quarter teaspoonful 
 of thyme. When well mixed shape into small cutlets and let them stand 
 until cold. Dip in beaten egg, then in fine bread crumbs and fry a 
 golden brown in deep hot fat. Drain on soft paper and serve with 
 tomato, brown or bread sauce. 
 
 Mock Turkey Loaf 
 
 Cook two cupfuls of lentils, beans or peas until tender. Drain and 
 mash through a colander. Add two slightly beaten eggs and mix thor- 
 oughly with the following: One-half cupful of toasted bread crumbs, 
 one-half cupful of browned flour, two teaspoonfuls of celery salt, one 
 teaspoonful of ground sage, one cupful of strained tomato or one-half 
 cupful of catsup, two cupfuls of finely chopped peanuts or walnuts, 
 one-quarter cupful of thin cream, one tablespoonful of finely minced 
 onion, one teaspoonful salt. Shape in a loaf and bake twenty to thirty 
 minutes in a hot oven. Serve with brown sauce. 
 
 Potato and Peanut Croquettes 
 
 Mix together two cupfuls of mashed potatoes, one cupful of finely 
 chopped peanuts, one teaspoonful of salt, a few grains of cayenne and 
 one egg yolk. Shape into croquettes. Roll in very fine bread crumbs, 
 then in beaten egg-white and again in crumbs. Fry in deep hot fat, 
 drain and serve with sauce made by mixing two tablespoonfuls of chili 
 sauce or catsup with one cupful of white sauce. 
 
 Nut and Fruit Sandwich Filling 
 
 Put one cupful of any kind of nutmeats, one cupful of raisins and 
 one-fourth pound of figs through meat chopper, using a small knife. 
 
 20 
 
THE DIET VALUE OF NUTS 
 
 Mix thoroughly and add enough orange juice to make a paste that will 
 spread easily. Use with graham, wholewheat or oatmeal bread. This 
 paste may be kept in a covered jar in the ice-box for a week or longer. 
 
 Graham Nut Bread 
 
 Mix and sift two cupfuls of graham flour, one-half cupful of white 
 flour, one-third cupful of sugar, one tablespoonful of baking powder, 
 one and one-half teaspoonfuls of salt, one teaspoonful of baking soda. 
 Beat one egg, add one and one-half cupfuls of sour milk or buttermilk 
 and stir into the dry mixture. Beat until smooth, add four tablespoon- 
 fuls of melted fat and one cupful of chopped walnuts or pecans and 
 beat again until well mixed. Pour into a well-greased pan and let stand 
 for thirty minutes. Bake in a moderate oven for about forty minutes. 
 Let stand twenty-four hours before slicing. 
 
 Tomato and Nut Salad 
 
 Mix one quart of canned tomatoes, one teaspoonful of salt, one tea- 
 spoonful of sugar, one tablespoonful of parsley, one-half teaspoonful 
 of celery salt, one-half medium sized onion, simmer for twenty minutes 
 and strain. Soak three tablespoonfuls of gelatine in one-half cupful of 
 cold water for five minutes, then add the hot strained tomato juice. 
 Cool until it begins to thicken, then stir in one cupful of shredded cab- 
 bage, one cupful of chopped walnut meats and pour into small wet 
 molds. Chill and serve on lettuce with mayonnaise dressing. 
 
 Normandy Salad 
 
 Drain and chill two cupfuls of cooked peas and mix with one cupful 
 of diced celery, one cupful of chopped walnut meats, one teaspoonful 
 of salt and enough mayonnaise to moisten. Arrange in a mound on a 
 bed of crisp lettuce or watercress. Cover with mayonnaise and sprinkle 
 with one tablespoonful of chopped parsley. 
 
 Nut and Potato Salad 
 
 Wash, drain and shred two small heads or one large head of lettuce, 
 then arrange in a mound in the center of the salad dish. Mix three 
 cups of diced cold potatoes with one-half cupful of mixed nut meats, 
 chopped fine, and a little mayonnaise seasoned with a little minced 
 onion, and place them around the lettuce. Cut two pickled beets into 
 cubes or fancy shapes and stand them around the base of the lettuce 
 mound. Pour a little mayonnaise over the lettuce and sprinkle with 
 two teaspoonfuls of chopped parsley. 
 
 Steamed Nut Bread 
 
 Mix together and sift one cupful each of cornmeal, graham or rye 
 flour and white flour, three-fourths of a tablespoonful of baking soda, 
 one and one-half teaspoonfuls of salt. Mix three-fourths of a cupful 
 of molasses and two cupfuls of sour milk or buttermilk. Pour wet mix- 
 ture into dry mixture and stir until well mixed. Add one to one and 
 
 21 
 
IN JUSTICE TO A NEGLECTED FOOD 
 
 one-half cupfuls of coarsely chopped walnuts or pecans, pour into well 
 greased molds, filling them two-thirds full. Cover and steam three to 
 three and one-half hours. 
 
 Nut Brown Squares 
 
 Mix one cupful of brown sugar, one-half teaspoonful of salt, and 
 yolks of three eggs together until very light. Chop one cupful of nut 
 meats and one cupful of pitted dates very fine, and mix with one-half 
 cupful of pastry flour, then stir them into the egg mixture. Fold in 
 the stifiiy beaten egg whites and pour into a well-greased shallow pan. 
 Bake in a slow oven about thirty-five minutes. Remove at once from 
 the pan and cut in smaU squares when partly cold. These will keep 
 moist for ten days if packed in a stone crock or tin box. 
 
 Savory Batter Pudding 
 
 Sift one cupful of flour into a bowl. Break in two eggs and add one 
 and one-half cupfuls of milk gradually while beating the mixture. 
 When smooth and fuU of bubbles, let it stand for a half hour. Melt 
 four tablespoonfuls of butter, add three medium sized onions, sliced 
 very thin, and cook slowly until the onions begin to turn yellow. Add 
 two cupfuls of canned tomatoes, one teaspoonful of salt and one-eighth 
 of a teaspoonful of white pepper. Cover and cook for twenty minutes. 
 Grind one-fourth of a pound of shelled hazel nuts and mix with one 
 cupful of soft bread crumbs. Spread the onion and tomato mixture in 
 the bottom of a greased shallow baking dish. Cover with the bread 
 crumbs and nuts. Sprinkle with a little salt and pour the batter over 
 the top. Bake forty minutes in a hot oven. 
 
 Steamed Cherry and Almond Pudding 
 
 Mix two cupfuls of stale bread crumbs, one-half cupful of sugar, 
 three tablespoonfuls of melted butter, and one cupful of scalded milk 
 and let stand for half an hour. Then add the beaten yolks of three 
 eggs, one-half cupful of blanched chopped almonds and grated rind of 
 one lemon. Fold in the stiffly beaten egg whites and arrange alternate 
 layers of the pudding and canned pitted cherries, using one and one- 
 half cupfuls for the whole pudding, in a well greased mold. Cover and 
 steam for two hours. Serve with a sauce made from the cherry juice 
 thickened with cornstarch and flavored with lemon juice. 
 
 Nut Biscuit 
 
 Mix as for plain biscuit the following: Two cupfuls of flour, three- 
 fourths teaspoonful of salt, one cupful of chopped nut meats, about 
 one-half cupful of milk, three teaspoonfuls of baking powder, two 
 tablespoonfuls of shortening, three tablespoonfuls of sugar and one egg. 
 Brush with milk, sprinkle with nuts and bake in hot oven about twelve 
 minutes. 
 
 22 
 
00O0O0O0000OOOOOO0O00O0O00O00O0O0OOCXX>O0C<X>0000OOCO00OOOC>0<X30OO00O 
 
 Citrus Fruits as Health Builders 
 
 <J)£ 
 
 WHAT THE ORANGE AND ITS 
 
 KIN MEAN TO MAN 
 
 'ANY a man who still has enough 
 hair to part in the middle, many a woman who can 
 say she is under forty without exciting undue sus- 
 picion, will easily recall the "good old times" when 
 oranges had two stated uses in the homes of well- 
 to-do folk — table decorations on special occasions 
 and toe-fillers for Christmas stockings. Once in a 
 while a daring doctor would let a convalescent pa- 
 tient sip a little orange juice, or a good child would 
 receive one of these golden globes as a reward of 
 merit, and exhibit it as a treasure. 
 
 In those days — ^how far away they seem when 
 measured by change instead of time — the lemon had 
 a firmer foothold in the family larder. Few persons 
 outside the large cities, however, had ever seen a 
 grapefruit, and those whose curiosity led them to 
 invest in this ponderous pomelo were apt to be dis- 
 appointed by finding nearly an inch of rind enfold- 
 ing a pitifully small portion of bitter pulp. The 
 kimiquat, or Chinese orange, most diminutive mem- 
 ber of the citrus clan, was rarely seen outside of 
 Pacific coast markets patronized chiefly by almond- 
 eyed orientals, and the lime, thin-skinned and aro- 
 
CITRUS FRUITS AS HEALTH BUILDERS 
 
 matic to an almost unbelievable degree, was occa- 
 sionally used in place of lemons by those who appre- 
 ciated fine distinctions of flavor. 
 
 For many centuries this most popular of all fruit 
 families had been growing, first in India and then 
 in other climes to which travelers carried its seeds. 
 To Florida the Spanish brought the orange and 
 lemon, and there the grapefruit was later to thrive. 
 But thirty years ago nearly all of these fruits used 
 in this country were imported — oranges and lemons 
 from the sunny shores of the Mediterranean and 
 limes from the West Indies. Then began a native 
 industry which has grown to such proportion that 
 today Florida and California not only supply our 
 own citrus fruit needs, but grow enough to export 
 annually vast quantities. 
 
 Good and Good for Us 
 
 There is a reason for everything that happens, 
 and the real reasons for this amazing development 
 in the demand for oranges, lemons, grapefruit, limes 
 and kumquats — not to forget the fine-flavored tan- 
 gerine — is three-fold. 
 
 First of all, these fruits are so full of flavor that 
 nearly everyone likes them. Ripening as they do at 
 a time of year when winter holds the north temper- 
 ate zone in its chilly grasp, they supply a note in the 
 daily diet which is doubly welcome because of the 
 absence of other fresh fruits. 
 
 The most important reason is less patent to the 
 average observer. It is their healthfulness — their 
 
 24 
 
WHAT THE ORANGE MEANS TO MAN 
 
 marked value as regulators and dependable purvey- 
 ors of certain elements needed by the human ma- 
 chine to keep it running at maximum efficiency. 
 
 Forty years ago all fruit was looked upon as a 
 luxury, only a small amount reaching the town and 
 city markets. Naturally the price was high, so con- 
 sumption was confined largely to those who could 
 afford luxuries. Now a veritable stream of saffron 
 and golden goodness moves constantly from Flor- 
 ida and California, and forks and reforks until it 
 touches even the most remote communities. The 
 lemon has become as much a part of summer as 
 fresh vegetables — and in a later article I am going 
 to deal with its indispensability. 
 
 Oranges and grapefruit abound everywhere. 
 Kumquats, limes and tangerines are staple com- 
 modities in the large markets and filter through to 
 many a little town. After a sleep of centuries, the 
 citrus family has waked to bless a world with its 
 great virtues. 
 
 Life-Savers for the Sailors 
 
 In numberless instances where great companies 
 of human beings have been headed for the grave the 
 citrus family has proved a saviour. The best exam- 
 ple of this, and the one which first called widespread 
 attention to the health virtues of citrus fruits, was 
 the so-called Merchants' Ship Act of 1868, a law 
 requiring English ships to carry sufficient lemon or 
 lime juice to furnish each member of the crew with 
 one ounce daily and the term "lime- juicer" is still 
 
 26 
 
CITRUS FRUITS AS HEALTH BUILDERS 
 
 used to describe the British sailing vessel. For 
 many years the first peril of the seas had been 
 scurvy. Yet today, as for half a century, this dis- 
 ease is almost unknown to the sailor — thanks to the 
 efficacy of lemon and orange juice. 
 
 These citrus fruits, long regarded as mere deli- 
 cacies, possess a marvelous power for health. It is 
 their province not only to furnish nutriment, but 
 also to supply water, introduce various salts and 
 organic acids which improve the quality of the blood, 
 and above all to react favorably upon the secretions 
 as anti-scorbutics, lessening the acidity of the body 
 fluids, serving as laxatives and cathartics, stimulat- 
 ing appetite, aiding digestion, adding variety to the 
 diet, and keeping the liver in tone. 
 
 I can see people rising to remark that it is strange 
 to speak of oranges, grapefruit, limes, kumquats 
 and tangerines as lesseners of acid — "for see how 
 acid they are!" I can even hear certain persons stat- 
 ing that they have been denied these very fruits be- 
 cause of their acidity. The common misconception 
 that the acids of fruits are unwholesome for persons 
 suffering from gout or other uric acid disorders is a 
 very mischievous error. 
 
 Citrus Fruits Counteract Acidity 
 
 This popular fallacy is due to ignorance of the 
 fact that the acid of these fruits undergoes an alka- 
 line reaction when taken into the stomach. When 
 his attention was called to an article stating that 
 grapefruit or orange juice was not advisable for 
 breakfast, since the acid might curdle the milk taken 
 
 26 
 
WHAT THE ORANGE MEANS TO MAN 
 
 with coffee or cereal, an eminent physician recently 
 said: "Grapefruit will ultimately reduce the acid 
 contents of the stomach, provided the muscle of the 
 stomach is normal, and there is no weakness of dila- 
 tion. Grapefruit is the most valuable of all the 
 fruits for the great majority of people. Its effect 
 on the diet is in most cases beneficial." At breakfast, 
 dinner, supper or at any time one feels inclined, 
 grapefruit can be eaten, as it is easily digested. 
 When fully ripened it requires little sugar; the 
 brown fruits are therefore more desirable, as too 
 much sugar is likely to cause gastric irritation or 
 acid stomach. 
 
 Ills that Come from Acids 
 
 It is a fairly general belief among health scientists 
 nowadays that most of our physical ills are due to 
 an over-accumulation of acids in the tissues. With- 
 in the last few years the term "acidosis" has become 
 most popular in medical parlance, and it is even 
 claimed that the physical fact of death is the final 
 triumph of acids in the blood. Hence the import- 
 ance of anything which will help neutralize these 
 acids. Cumulative experience has proved beyond 
 doubt that the citrus fruits are most valuable in 
 counteracting such a condition. 
 
 The orange is the most popular of this brood, and 
 today it may be ranked as one of our staple foods. 
 There are some remarkable facts about this fruit. 
 It has a large sugar content, and sugar is one of the 
 most active and economical fuel foods that can be 
 
 27 
 
CITRUS FRUITS AS HEALTH BUILDERS 
 
 taken into the body. This sugar in the orange is 
 prepared for immediate assimilation, however, and 
 requires no digestion, as is the case with ordinary 
 sugar. In a purified state it could be injected di- 
 rectly into the blood stream. 
 
 Oranges as Fruit-Food-Fuel 
 
 It is this that gives the orange an unusually high 
 food value for a fruit. Chemical analyses made by 
 the United States Government show that a pound 
 of orange juice contains 240 calories, or food energy 
 units, while a pound of whole milk contains only 
 325 calories. Of course, milk is the one perfect food, 
 yet the average persons has little idea of the nutri- 
 tive worth of orange juice. 
 
 The value of the orange and other citrus fruits in 
 the diet is not to be measured by calories, however. 
 It is chiefly a matter of certain acids and mineral 
 substances which are absolutely necessary to main- 
 tenance of health as body regulators. 
 
 The juice of the orange is rich in lime and alka- 
 line salts which help to counteract any tendency to 
 acidosis — one of the most serious conditions that 
 attacks persons of sedentary habits, heavy meat- 
 eaters and those advanced in years. Its organic 
 acids exercise a highly beneficial effect upon the di- 
 gestive process and aid in the passage of undigested 
 food through the alimentary canal. It also has a 
 stimulating influence on the intestines which excites 
 peristaltic activity and thus tends to prevent undue 
 accumulation of food residue in the large intestine. 
 Indeed, it has been repeatedly proved that one or 
 
 28 
 
WHAT THE ORANGE MEANS TO MAN 
 
 two oranges taken at bed time and on arising in the 
 morning are excellent means of stimulating normal 
 bowel action and thus relieving or preventing con- 
 stipation. 
 
 Where the Babies Benefit 
 
 The foremost beneficiary of orange juice is the 
 bottle-fed baby. Since orange juice supplies the 
 anti-scorbutic vitamines in generous measure, the 
 addition of a certain amount to the daily diet of a 
 baby even a month old will prevent scurvy, rickets, 
 or pellagra, which sometimes occur in a bottle-fed 
 baby. 
 
 When pasteurized or sterilized milk is used in in- 
 fant-feeding, the baby should be started on a tea- 
 spoonful of orange juice daily and this amoimt 
 gradually increased to a tablespoonful at the age of 
 four months. 
 
 Nor is the baby the only one who needs this form 
 of food. Consisting as it does chiefly of meat, bread 
 and potatoes, the daily diet of the average grown- 
 up is apt to be deficient in vitamines. Orange juice 
 and grapefruit not only supply these accessory food 
 substances, but also, with their acid content, provide 
 a counteracting influence against too much protein. 
 
 Their Medicinal Value 
 
 Recent medical research has demonstrated be- 
 yond doubt that citrus fruits are more necessary in 
 the general scheme of dietetics than was formerly 
 supposed. It has shown that the grapefruit or 
 orange eaten as a first course at breakfast is a most 
 
 29 
 
CITRUS FRUITS AS HEALTH BUILDERS 
 
 valuable body regulator. It has proved that oranges 
 and grapefruit are of value in many forms of sick- 
 ness, and that there are few persons who cannot 
 benefit by their daily use. 
 
 "Citrus fruits may be fed even to persons who 
 have delicate stomachs," says the fruit juice expert 
 of the United States Department of Agriculture. 
 "They introduce into the system salts and organic 
 acids which improve the quality of the blood and 
 react favorably on the secretions," says the superin- 
 tendent of one of the largest hospitals in the coun- 
 try, herself a dietitian of international note. "They 
 serve as laxatives and to combat conditions arising 
 from malnutrition. They are refreshing and stimu- 
 late the appetite." 
 
 Orange juice has come to be one of the most high- 
 ly welcomed drinks in fever cases. When the blood 
 becomes superheated in its effort to burn out invad- 
 ing armies of disease germs — that is the cause of 
 fever — and when the weakened patient feels little 
 desire even for a cooling draft of water, the grateful 
 flavor of orange juice serves not only to allay thirst 
 but also provides a certain amount of nutriment so 
 nearly predigested as to be easily assimilable in its 
 original form. Orange juice leaves no residue to 
 undergo putrefaction in the colon, as is the case with 
 meat, eggs and most other foods. A fever patient 
 may drink two or three quarts a day without taking 
 an excess of food material which might give rise to 
 further trouble. 
 
 Those suffering from malaria are also greatly 
 
 30 
 
WHAT THE ORANGE MEANS TO MAN 
 
 benefited by making their breakfast of oranges, f our 
 or six or as many as can be eaten and by using un- 
 sweetened lemonade between meals. 
 
 Pellagra is prevalent among the Chinese, it is be- 
 lieved, not only because of their limited diet of dried 
 fish and rice but because no lime or lemon juice is 
 included in their diet as they dislike this most nec- 
 essary food element. 
 
 Undoubtedly we have at last discovered the real 
 province of citrus fruits, for in them we have not 
 only palate pleasure of the most desirable sort, but 
 also health-builders and body tonics which would 
 recommend them even if their own fine flavor were 
 not present. 
 
 What we must now work out is some way to pre- 
 serve these valuable juices in bottled or dried form, 
 so that the waste in the regions where these fruits 
 are grown may be done away with, and their valu- 
 able acids conserved for all mankind — so that they 
 become more and more a staple food available to the 
 poorest and to the remotest sections of the earth. 
 
 Our present duty is to make larger use of these 
 tonic-regulators in our daily diet; to give nature a 
 better chance to help us to health through such 
 pleasant methods of "medication." It is scarcely 
 possible to eat too much fruit and the old adage that 
 it is golden for breakfast, silver at noon and leaden 
 at night should be thrown into the discard. Fruit is 
 always golden. It is very easy to digest, and may 
 be taken almost at any time without injury. Even 
 a fruit supper may be indulged in before retiring 
 
 31 
 
CITRUS FRUITS AS HEALTH BUILDERS 
 
 and in most cases it is the means of secm'ing a 
 prompt evacuation of the bowels upon arising. 
 
 We have learned, within the last few years, that 
 the most vital of all problems is the maintenance of 
 health in the human race. "Health through right 
 food" is the great new experiment and where it can 
 be carried on in such a palate-pleasing manner as 
 through the use of the citrus fruits it should be 
 tested to the full. 
 
 There is no higher mission in life than the proper 
 feeding of our families. The woman trained in the 
 proper selection and preparation of food has be- 
 come one of the great blessings of humanity, taking 
 a place beside the physician and the priest and not 
 inferior to either in her mission. 
 
 "I know how healthful oranges are," writes a 
 housewife to the Journajl^s Food Service, "but we 
 don't have them very often on our table because I 
 know of no new and dainty ways to serve them as 
 part of a meal." 
 
 The following recipes, prepared to accompany 
 Mr. Goudiss' important article, will help this house- 
 wife and thousands of others to make a wider use of 
 oranges and their citrus relatives by serving them in 
 novel and appetizing dishes that may form an inte- 
 gral part of luncheon or dinner. 
 
 32 
 
NOVEL WAYS OF SERVING 
 NATURE'S GOLDEN FRUIT 
 
 Orange Filling 
 
 Cream together one tablespoonful of butter and three tablespoon- 
 fuls of powdered sugar. Mix two tablespoonfuls of flour, one-third 
 cupful of sugar and one egg yolk together until smooth. Add one- 
 quarter cupful of orange juice, one teaspoonful of lemon juice and one 
 teaspoonful of grated orange rind. Cook over hot water, stirring con- 
 stantly until the mixture thickens. Add the butter mixture and cool 
 before spreading. 
 
 Grajjefruit Marmalade 
 
 Wash the fruit and remove the peel in uniform sections. Cut the 
 peel into shreds, cover with cold water and boil for ten minutes. Drain 
 and repeat the process twice, to remove the bitter flavor. Weigh the 
 pulp and for each pound allow three-quarters of a pound of sugar and 
 one quart of water. Boil the pulp and water for thirty minutes, and 
 press through a coarse jelly-bag. Put the juice and sugar into a kettle, 
 add the shredded peel and boil rapidly until the mixture jellies from 
 the spoon. Pour at once into sterilized glasses, and when firm cover 
 with melted paraffin. 
 
 Rice Mold with Oranges 
 
 Wash one cupful of rice in several waters, then cook in two cupfuls 
 of boiling salted water until the water is absorbed. Add two and one- 
 half cupfuls of milk and one-half cupful of sugar and continue cooking 
 in a double boiler until the rice is tender and the liquid absorbed. Turn 
 into a greased mold to set. Unmold and surround with sliced oranges. 
 Serve hot or cold as a cereal or dessert. 
 
 Orange Icing 
 
 Mix the grated rind of one orange with one teaspoonful of lemon 
 juice, one tablespoonful of orange juice, and one egg yolk. Beat in 
 confectioner's sugar until the mixture is stiflp enough to spread. It 
 will take about one and one-half cupfuls of sugar. 
 
 Orange and Nut Pie 
 
 Cream two tablespoonfuls of butter with one cupful of sugar and 
 one-half cupful of hot boiled rice pressed through a sieve. When well 
 blended add one cupful of boiling water and cook slowly until thickened, 
 stirring constantly. Mix grated rind and juice of one large orange, one 
 tablespoonful of lemon juice and two egg yolks. Add this to the hot 
 mixture and cook for two or three minutes. Remove from the fire and 
 cool slightly. Pour into a baked pie shell, sprinkle with one cupful of 
 orange pulp and one-half cupful of finely chopped nutmeats. Cover 
 with a meringue made from the two egg whites beaten with four table- 
 spoonfuls of sugar. Brown in a slow oven. 
 
 33 
 
CITRUS FRUITS AS HEALTH BUILDERS 
 Orange Sticks 
 
 Cream one-quarter cupful of butter, add three-quarters cupful of 
 sugar and beat until smooth. Then add two egg yolks, one-quarter 
 cupful of orange juice and the grated rind of one-half an orange. Mix 
 and sift three-quarters cupful of flour, one-quarter cupful of corn- 
 starch and two teaspoonfuls of baking powder. Add to the first mix- 
 ture, and when well mixed fold in the stiffly beaten whites of two eggs. 
 Grease a shallow pan, sprinkle with powdered sugar and one cupful of 
 finely chopped walnut meats. Pour in the cake batter and bake in a 
 moderate oven about twenty-five minutes. Remove from the pan, cut 
 in half crosswise and put together with orange filling. Cover with 
 orange icing and cut in narrow strips for serving. 
 
 Orange Whip 
 
 Soak two tablespoonfuls of gelatine in one-half cupful of cold water 
 for five minutes. Add one cupful of boiling water and one-half cupful 
 of sugar, and stir until the sugar and gelatine are dissolved. Add one 
 and three-fourths cupfuls of orange juice and one-quarter cupful of 
 lemon juice. Strain the mixture and cool until beginning to thicken. 
 Beat until foamy, fold in stiffly beaten whites of two eggs and heap 
 lightly in orange shells in sherbet glasses or in a wet mold. Garnish 
 with a piece of orange pulp. 
 
 Kumquat Salad 
 
 Wash twelve kumquats and cut in thin slices crosswise. Mix with 
 one cupful of white grapes cut in half and seeded and one orange di- 
 vided into sections and cut in pieces. Mix four tablespoonfuls of salad 
 oil, one-quarter teaspoonful of salt, one-quarter teaspoonful of pap- 
 rika with two tablespoonfuls of lemon or grapefruit juice. Arrange 
 the fruit on lettuce leaves, pour over the dressing and serve very cold. 
 
 Orange Custard 
 
 Peel and slice four large oranges. Place in a serving dish and 
 sprinkle lightly with sugar. Scald three cupfuls of milk. Mix two egg 
 yolks with one-third cupful of sugar and four tablespoonfuls of corn- 
 starch. Add the hot milk gradually, beating constantly. Cook over hot 
 water, stirring until the mixture thickens. Cook for ten minutes, re- 
 move from the fire, cool slightly and pour over the oranges. Beat the 
 whites of two eggs until stiff, add four tablespoons fuls of powdered 
 sugar and continue beating until smooth. Spread over the custard and 
 brown in a slow oven. Chill before serving. 
 
 Grapefruit Cocktail 
 
 Peel and separate three grapefruit into sections. Remove tough 
 white skin and cut the pulp in pieces. Chill thoroughly. Arrange the 
 pulp in six sherbet or cocktail glasses, pour one tablespoonful of orange 
 juice over each and sprinkle with a little powdered sugar. 
 
 34 
 
WHAT THE ORANGE MEANS TO MAN 
 Grapefruit Gelatine 
 
 Soak two tablespoonfuls of gelatine in one-quarter cupful of cold 
 water for five minutes. Add one-half cupful of boiling water and one- 
 half cupful of sugar. Stir over hot water until the gelatine is dissolved, 
 then add one and one-quarter cupfuls of grapefruit juice, two table- 
 spoonfuls of orange juice. Strain into a wet mold and chill. Serve in 
 halves of grapefruit skins or in sherbet cups or cut in cubes and use as 
 a border for cold mutton or veal. 
 
 Tangerine Dessert 
 
 Peel six tangerines, remove all the white membrane and pits and 
 cut the fruit in pieces. Peel and slice two large oranges. Cut one- 
 quarter pound of marshmallows in pieces. Mix all together with two 
 tablespoonfuls of powdered sugar and sprinkle with grated cocoanut. 
 Serve very cold. 
 
 Marmalade Scones 
 
 The ingredients required are four cupfuls of flour, five tablespoon- 
 fuls of butter, one tablespoonful of sugar, one-half teaspoonful of salt, 
 five teaspoonfuls of baking powder, one egg, beaten, sweet milk and 
 marmalade. Cut and rub butter finely into flour, add sugar, salt and 
 baking powder. Beat egg, put one-half of it in a cup, then with other 
 half and some sweet milk make the other ingredients into a soft dough. 
 Knead very little on a floured baking board, divide into five pieces, 
 make them smooth and roll out, not too thin, and cut them into four 
 small scones. Lay them on a greased baking tin, brush over with the 
 remaining egg and bake in a hot oven for ten minutes. Split open, and, 
 while still hot, spread with marmalade. Press the two parts of the 
 scone together and serve hot. 
 
 35 
 
C)OCOX)00000000000(XXDOOOOOOOOOOCK3C>OOOC100CXXXDOOOOOOOOC)OOOOOOOCKXXX3(>^^ 
 
 Why We Should Eat More Lamb 
 
 A PLEA FOR THE CHEAPER CUTS 
 OF THE BEST OF MEATS 
 
 J[he. 
 
 ,HERE are a good many things we Americans 
 should do in order to make the most of ourselves 
 and our resources, and since food is a fundamental, 
 it is inevitable that some of these duties should fall 
 in that field. 
 
 We are a meat-eating people. We never have had 
 to deny ourselves in this, because vast sweeps of 
 grazing land have given us a broad and firm foun- 
 dation for meat production. But in the free exercise 
 of this appetite we have made one mistake. Largely 
 because of a foolish prejudice, based on ignorance, 
 we have neglected lamb. If you happen to live in 
 that part of the nation east of Pittsburgh and north 
 of Washington, you may wonder at such a state- 
 ment. But when told that 75 per cent, of all the lamb 
 slaughtered in this land is consumed in this particu- 
 lar corner of the country — although 80 per cent, of it 
 is raised west of the Mississippi — you will under- 
 stand. 
 
 In other words, lamb is largely a homeless meat 
 outside of the section named — and chiefly because a 
 good many millions of people have heard it has a 
 "woolly" flavor! 
 
THE CHEAPER CUTS OF THE BEST MEAT 
 
 Now, an antique sheep which, after several seasons 
 of wool-bearing, finds its way to some meat market 
 may have a flavor reminiscent of mittens or muf- 
 flers — if carelessly cooked — but such sheep never 
 should and seldom do get into food channels. Years 
 ago, when conditions were altogether different, they 
 were the kind commonly killed for eating. Hence 
 the present inheritance of ignorance which still 
 stands as a barrier to one of the most delicate, deli- 
 cious and nutritious of all meats. 
 
 Simply on the basis of goodness this amounts to a 
 deprivation of distressing proportions. Epicures 
 know that the flavor of lamb, whether in chop, roast 
 or stew, is not only tempting, but satisfying. And 
 few things gastronomic can rank higher in memory 
 than an English mutton chop, browned to a Rem- 
 brandt tone and served with a baked potato which 
 looks for all the world like a huge cotton boll just 
 bursting. 
 
 I am dwelling on this matter of flavor because — 
 well, because flavor is the heart and soul of any food. 
 It is the first and foremost reason for our liking of 
 meat. And here is a meat quite incomparable in sev- 
 eral ways, which is the victim of a veritable conspir- 
 acy of ignorance based on what someone has told 
 someone else, and so on until a vicious circle of false 
 notions is formed, shutting out multitudes from the 
 benefits of the most healthful and attractive of 
 meats, as well as one of the most palatable. 
 
 Yet the average American west of Pittsburgh and 
 south of Washington eats beef twenty times to lamb 
 
 37 
 
WHY WE SHOULD EAT MORE LAMB 
 
 once — ^not only depriving himself of a model meat, 
 but, by his action, hindering the natural growth of 
 a great industry which provides not only the best of 
 food, but of raiment also. 
 
 Our country this year will raise about 300,000,000 
 pounds of wool, whereas its needs in this line will be 
 nearly 800,000,000 pounds. We shall have to call on 
 other countries for the difference, just as we were 
 forced to do during the war, when our position in 
 this regard would have been critical but for access to 
 the friendly markets of British colonies and South 
 America. 
 
 The Most Wholesome Meat 
 
 Why is lamb "incomparable" in some ways? 
 
 The first answer to this question lies in its supe- 
 rior wholesomeness. Sheep are notably free from 
 diseases which affect large numbers of cattle and 
 hogs. 
 
 You know, of course, that government inspectors 
 pass upon all meat before it is offered for sale in 
 the market. This is done to protect the health of 
 the people — and particularly because both cattle 
 and hogs are subject to tuberculosis. Probably you 
 are not aware of the extent to which this disease 
 exists. 
 
 Of 27,000,000 hog carcasses inspected by agents 
 of the United States Bureau of Animal Industry 
 in a recent year, 31,500 were condemned because of 
 tuberculosis and 870,000 partly condemned. 
 
 Of 10,000,000 cattle inspected the same year, 
 
 38 
 
THE CHEAPER CUTS OF THE BEST MEAT 
 
 27,000 were wholly and 49,000 partly condemned. 
 Of 13,000,000 sheep likewise inspected during the 
 same period, woiow^ was wholly or partly condemned. 
 
 This remarkable freedom from disease among 
 lambs is due, in all probability, to the fact that 
 sheep eat what nature provides for them and in the 
 way nature intends they should eat it. Man has 
 worked out diets and menus for cattle and hogs, 
 and his skill has wrought miracles of weight and 
 appearance, but this civilizing of foods and dietaries 
 brought with it the penalties of disease. 
 
 As a result, the sheep carcass which hangs in the 
 butcher's stall represents the cleanest and most 
 healthful meat within man's power to command. It 
 is nature's own brand of pure food. 
 
 Even if lamb and mutton did have a flavor one 
 had to get used to, it would be worth while getting 
 used to it, under such circumstances. But, as I al- 
 ready have said and wish to repeat, there is no dan- 
 ger of even a tinge of "wool" flavor attending the 
 dish if the animal is properly slaughtered and the 
 "fell" (the thin, papery membrane that covers the 
 carcass) is removed before cooking. 
 
 From the economic standpoint lamb also is in- 
 comparable. Mutton and lamb sell at lower prices 
 than other meats, for the excellent reason that na- 
 ture provides free food for sheep and thus assists in 
 making their meat freer for man. Price in itself 
 should not be required as an inducement, for the 
 goodness and nutritive worth of these meats are in 
 themselves sufficient reason for widespread use. But 
 
 39 
 
WHY WE SHOULD EAT MORE LAMB 
 
 the inducement exists — as if nature had determined 
 to hasten the day when lamb will come into its own 
 on Uncle Sam's big table! 
 
 If you have confined your lamb purchases to rib 
 or loin chops, you may not be able to appreciate this. 
 Such cuts are higher in price than any other in the 
 carcass, because they represent the choicest parts. 
 And because the average American isn't always 
 wise in his quest for the "very best," he has formed 
 a habit of demanding these to the exclusion of other 
 cuts which are equally delicious and far cheaper. 
 
 It is human to want what is hardest to get. That's 
 why the eight or nine pounds of chops in a 40-pound 
 lamb carcass come so high. Everybody is anxious 
 to get them because nearly everybody is ignorant of 
 the fact that other parts are just as good and far 
 more economical. 
 
 Of course, nothing is nicer to look at than a full 
 "eyed" rib chop, daintily "frenched" and emitting a 
 fragrance that would tempt old Lucullus to rise 
 from his grave and smack his lips. But this is a deli- 
 cacy, fraught with such waste, and it is as unfair to 
 use it for basing the economic value of lamb as it 
 would be to figure the value of fowl in general by the 
 market price of golden pheasant. 
 
 To a certain extent the cheaper cuts of beef have 
 been banefully neglected for many years. But this 
 is not a circumstance when compared to the way in 
 which the cheaper cuts of lamb and mutton have 
 been ignored. As a matter of actual fact, public 
 indifference to such cuts has made it almost impos- 
 
 40 
 
THE CHEAPER CUTS OF THE BEST MEAT 
 
 sible for butchers to handle lamb and mutton car- 
 casses without loss, in many parts of the land. 
 
 Yet whoever has sat down to a feast of roast 
 stuffed shoulder of lamb — O, savory dish ! — or par- 
 taken of neck of lamb en casserole, knows better than 
 words can tell how "more-ish" are these meat de- 
 lights. All such persons must join in pitying the 
 misguided American housewife who, according to 
 government statistics, buys annually for each mem- 
 ber of her family an average of 71 pounds of pork, 
 67 pounds of beef and jive pounds of lamb! — a meat 
 of rare virtue in every particular. 
 
 Even if the man or woman at the dinner table 
 doesn't care to remember that lamb contains a 
 smaller amount of "purins" — substances which have 
 a tendency to produce rheumatism and gout in the 
 consimier — than any other meat, the fact that such 
 palatable portions can be had for such reasonable 
 expenditure should speedily work a change in this 
 curious situation, and raise the average per capita 
 consumption of lamb and mutton to a figure more 
 in keeping with their flavor, healthfulness and re- 
 markable nutritive content. 
 Lamb's Food Value 
 
 It is natural, of course, to think of beef as the most 
 nutritious meat we have. That is a mental habit. 
 Because of it, the man who orders a slice of roast 
 beef feels he has provided for himself the maximum 
 of food-fuel. But he is fooling himself. In caloric 
 (energy-producing) value, the loin of beef from 
 which his order is cut is only two-thirds as nutritive 
 
 41 
 
WHY WE SHOULD EAT MORE LAMB 
 
 as loin of mutton. Uncle Sam has figured this out 
 to a pin-point of accuracy, and pound for pound he 
 assures us that the fuel value in calories of beef loin 
 is only 1020, compared to 1575 for mutton loin. 
 
 This is true of every other part of lamb or mutton 
 as compared with beef. Even the neck of mutton 
 has a higher food value than loin of beef. And mut- 
 ton flank is twice as nutritious as beef hindquarter. 
 
 So, while we've been depriving ourselves of the 
 goodness and economy of lamb and mutton, we've 
 been denying om'selves also a source of nourishment 
 far more productive of strength and energy than 
 our beloved beef — and more easily digested in the 
 average stomach! 
 
 Because of its digestibility, lamb broth is one of 
 the universal foods for sick folk and invalids who 
 cannot assimilate other meats. Many a person re- 
 cuperating from an illness is permitted to eat a 
 small chop while beefsteak is still a remote possi- 
 bility! 
 
 "What fools these mortals be !" said Puck through 
 Will Shakespeare three hundred years ago. He 
 might be even more emphatic today if he were here 
 to know that 25,000,000 Americans are eating 75 per 
 cent of our lamb and mutton production, while the 
 remaining 75,000,000 consume only 25 per cent ! 
 
 It is largely a matter of education to make this 
 three-fourths of our population appreciate their 
 mistake in letting the other one-fourth eat three- 
 fourths of the lamb. But not altogether that. 
 
 There is a bigger and more important phase to 
 
 42 
 
THE CHEAPER CUTS OF THE BEST MEAT 
 
 this matter. The first need of any people is food. 
 When food was abundant enough to be plucked 
 from bushes, shaken from trees or felled with a stone 
 or a club by the wayside, no one thought much about 
 it — although, even then, it was the prime considera- 
 tion of life. 
 
 When men and women began to congregate in 
 groups ; when communities took the place of strag- 
 gling families ; when cities came as a sort of glorifi- 
 cation of the community trend — then food became 
 a problem. And with the growth and multiplication 
 of great urban centers of population, this problem 
 has developed marvelous complexity. For a few 
 hundred thousand colonists to keep themselves fed 
 and clothed was a fairly simple proposition. For 
 100,000,000 people to achieve adequate nourishment 
 and sufficient raiment is quite another thing. 
 Flocks Should Be Increased 
 
 Heee it is that the lamb steps in as a prize solver 
 of perplexities, though as yet the average American 
 has not recognized the useful creature as such. "My 
 coat is your coat, your warm undergarment, your 
 blanket to defend you against chill at night, your 
 constant protection against the vagaries of weather," 
 says the lamb. 
 
 "I supply the soft warmth which keeps your ba- 
 bies in health at a time when life hangs by a slender 
 thread. I give you armor to ward off cold and wet, 
 when, as strong men, you go pioneering into crude, 
 strange lands. I enfold age in comforting garments 
 which hold death at bay." 
 
 43 
 
WHY WE SHOULD EAT MORE LAMB 
 
 This bit of fancy is not merely figurative. It rep- 
 resents a wonderful fact which we Americans are 
 ignoring. The succulent herbage on which sheep 
 thrive is strewn bountifully over millions of acres 
 from sea to sea. Where one flock now grazes a hun- 
 dred might easily be fed and all without much addi- 
 tional cost or care — for sheep find their own food. 
 
 This manifolding of flocks would come quickly if 
 all America were to wake up to the goodness of the 
 meat that thus could be provided. Supply is deter- 
 mined by demand. Let our people turn as they 
 should to lamb and mutton, and lo, our wool problem 
 would be largely solved ! We would become a self- 
 clothing as well as a self-feeding nation. And that 
 would have more than a material meaning to our 
 present and our future. 
 
 If such a goal were attainable only through some 
 measure of sacrifice, still it would be worth the effort 
 and the self-denial. But this is not the case. 
 
 Go into any one of the famous hotels or restau- 
 rants in New York, Boston, Philadelphia, and ask 
 which meat is most sought. 
 
 "Lamb" is the invariable answer. 
 
 In these places no one ever thinks of what a thing 
 costs. "How good?" is the common criterion. And 
 on this basis alone the preference for lamb and mut- 
 ton has grown to its present proportions. 
 
 So it is not in any sense a matter of sacrifice. It 
 simply is a matter of selecting and using a meat 
 which epicures and connoisseurs regard as superior 
 in texture and fiavor. 
 
 44 
 
THE CHEAPER CUTS OF THE BEST MEAT 
 
 Why shouldn't the American housewife, whose 
 patriotism always is willing to do its duty, come to 
 the fore and see that Uncle Sam does eat more lamb? 
 Why doesn't she look into this matter? Even though 
 she may have inherited some foolish doubts, wouldn't 
 it be a good plan for her to give lamb and mutton a 
 fair trial? 
 
 Those of us who have tried it have sometimes been 
 a bit discouraged at the prices asked. This is due to 
 the fact that most of them have sought only the ribs, 
 loin and leg — the costliest cuts. 
 
 Get acquainted with the neck, shoulder, shank and 
 breast of lamb, Mrs. America! Test on these cuts 
 your skill as a cook. Keep an eye on the faces at 
 your table as the meat portion is tasted. Then for- 
 mulate your plans for the future. 
 
 You will be furnishing better food for your family 
 and your friends. You will be saving money on your 
 meat bill. But above all, you will be encouraging a 
 vital industry which, in the long run, will play a 
 large part in the development and welfare and lead- 
 ership of the land you love. 
 
 It is a part worth playing, from every standpoint. 
 
 45 
 
RECIPES FOR CHEAP CUTS 
 
 Boned Shoulder, Stuffed 
 
 Have the butcher remove the bone from a shoulder of lamb. Pre- 
 pare a stuflBng from the following recipe and fill the cavity with it. Tie 
 firmly into shape and place in a roasting pan. Sprinkle with salt and 
 pepper, dredge with flour and pour one-half cupful of boiling water in 
 the pan. Cook in a hot oven until the flour begins to brown, then re- 
 duce the heat to a moderate temperature and continue cooking twenty 
 minutes for each pound. Baste every twenty minutes with the fat in 
 the pan. Peel the required number of onions and potatoes and parboil 
 each for ten minutes. Drain and place in the pan around the meat 
 about forty minutes before the meat is done. Remove the meat to a 
 hot platter, surround with the browned onions and potatoes and serve 
 with gravy made from the liquid in the pan. 
 
 The stuffing for shoulder of lamb requires two cupfuls of bread 
 crumbs, one teaspoonful of salt, one small onion chopped fine, one 
 tablespoonful of chopped parsley, three tablespoonfuls of melted fat 
 and one egg. Mix all ingredients together with just enough hot water 
 to moisten. 
 
 Braised Shoulder of Lamb 
 
 Order the shoulder boned and stuff it as in the preceding recipe. 
 Melt one-third cupful of drippings, add one-fourth cupful of chopped 
 onion, one-half cupful of diced carrots, and one-half cupful of diced 
 turnips. Cook for five minutes and add one-fourth bay leaf, a sprig of 
 parsley, one and one-half teaspoonfuls of salt and two cupfuls of hot 
 water. Place the mutton in a deep roasting pan, pour over it this mix- 
 ture, cover and cook slowly for two hours. Remove the meat to a hot 
 platter and thicken liquid in the pan with flour to make a gravy. 
 
 Fncassee of Lamb 
 
 Cut into pieces for serving three pounds of neck or breast, sprinkle 
 with salt and pepper and roll in flour. Brown in melted drippings. 
 Add two sliced onions, one-half cupful of diced carrots and one-half 
 cupful of diced celery. Pour over enough water to cover the meat, 
 cover closely and simmer until the meat is tender — about one hour and 
 thirty minutes. Boil one cupful of rice until tender, drain and arrange 
 around the edge of a hot platter. Place the meat in the center. 
 Thicken the gravy with flour, season with salt and pepper and pour 
 over the meat. 
 
 Scotch Broth 
 
 Ingredients: Three pounds of lamb from neck or shoulder, three 
 pints of cold water, one-half cupful of pearl barley, one-half cupful of 
 diced carrots, one-half cupful of diced celery, one-half cupful of diced 
 turnips, one-fourth cupful of sliced onion, salt and pepper to season, 
 
 46 
 
THE CHEAPER CUTS OF THE BEST MEAT 
 
 two tablespoonfuls of butter, two tablespoonfuls of flour and one table- 
 spoonful of parsley. Soak barley overnight in cold water. Cut meat 
 from bones, and put in a kettle with the cold water and barley. Heat 
 quickly to the boiling point, skim and sinuner one hour. Put the bones 
 in another kettle, cover with cold water, heat to the boiling point and 
 simmer one hour. Strain and add to the meat mixture with the vege- 
 tables and salt and pepper to season. Cook slowly until the vegetables 
 are tender. Thicken with butter and flour rubbed together and sprinkle 
 with parsley just before serving. 
 
 Breaded Cutlets 
 
 Ingredients: Two pounds of leg chops or cutlets, cut one-half inch 
 thick, one egg, one tablespoonful of cold water, bread crumbs and two 
 cupfuls of tomato or thin brown sauce. Wipe cutlets with a damp cloth, 
 sprinkle with salt and pepper, roll in flour, beaten egg and then in 
 crumbs. Melt four tablespoonfuls of drippings in a hot frying pan, 
 put in the cutlets and cook until brown on both sides. Drain off the fat, 
 add sauce, cover closely and simmer thirty minutes. Serve very hot. 
 
 Shoulder Chops en Casserole 
 
 Wipe two pounds of shoulder chops and brown quickly in a hot fry- 
 ing pan. Brush with hot fat, season with salt and pepper and place in 
 casserole. Parboil for fifteen minutes one cupful of diced carrots and 
 drain. Put them in casserole with one cupful of peas, one cupful of 
 potato balls and two cupfuls of thin brown sauce. Cover and cook 
 slowly for thirty minutes, or until the potatoes are tender. Add twelve 
 small white onions cooked until soft and drained. Serve from casserole, 
 seasoned to taste. 
 
 47 
 
000C>0000CO00000000000000000C)0000000000CX30C>0CKXXX)00<^^ 
 
 Reasons for Raisins 
 
 JLROi 
 
 WHY THIS DELICIOUS DRIED FRUIT 
 SHOULD BE A DAILY PART OF THE 
 DIET IN EVERY HOME 
 
 ROM a palate point of view, the prime reason 
 for raisins is their rich, pleasing flavor. In this no 
 other dried fruit approaches them. They rank high 
 among those good things we just can't stop eating, 
 having once started. 
 
 I know busy men who carry raisins in their coat 
 pockets and nibble at them like a child with a sack 
 of candy in school. I know homes in which the raisin 
 jar, placed where all may have a chance at it, is an 
 institution like the cooky crock or the nut bowl. 
 And I know something else which you and everyone 
 should know. 
 
 I know that every neglected opportunity to eat 
 raisins is conclusive evidence of a lack of "food 
 sense" — knowledge of the importance of food to 
 health. 
 
 For the raisin, tempting and delicious as it is, 
 cannot be classed merely as a dainty, a confection, 
 an occasional sweet. In the average home that is 
 our present attitude, however. Nuts and raisins or- 
 nament the holiday table and are passed in a per- 
 functory way at the close of a monster meal. A host 
 who had beefsteak handed around as a finale to the 
 
REASONS FOR RAISINS 
 
 feast would be regarded as the unfortunate victim 
 of incipient insanity! Yet in food value alone the 
 raisins served as a delicacy to top off the meal are 
 twice as rich as steak. 
 
 No sweet is tastier, I'll admit. But here's a sweet 
 that's also a meat — meat and medicine, too. And 
 when the American people come to a full apprecia- 
 tion of the raisin, om* average annual per capita 
 consumption of one pound and a third of raisins will 
 surely leap upward and approach the figure in Eng- 
 land, where people eat an average of five pounds. 
 
 The sweet that's meat and medicine ! 
 
 These words paint a good picture of the raisin — 
 the reddish-brown, sugary, dried grape which comes 
 chiefly from the world's real "gold coast" of Cali- 
 fornia, to supply us with solidified sunshine in a rare 
 form. For while the sun ripens the material for 
 raisins just as it ripens every other fruit, in this 
 case the celestial source of heat, light and energj^ 
 also serves as a master of the curing process. 
 
 After the luscious raisin grapes, which California 
 produces at the rate of more than a quarter billion 
 pounds a year, have been cut from the vines, they 
 are placed on trays and left for a certain time to dry 
 in the sun. Then they are stacked to cure more 
 slowly, and when "done to a turn," are taken to the 
 packing houses and sorted according to varieties 
 and grades. So from start to finish the raisin is sole- 
 ly a natural product, with nothing added and noth- 
 ing taken away. Man simply lets the sun do the 
 work and attractively packs the result. 
 
 49 
 
REASONS FOR RAISINS 
 
 In this wonderful process of raisin-making, Old 
 Sol manages to incorporate in the finished product 
 more iron than he puts in any other fruit, fresh or 
 dried, and more than is found in most of our com- 
 mon foodstuffs. If the reader thinks this a rela- 
 tively unimportant point, let the next few para- 
 graphs be read with extra care. 
 
 Of all the minerals our bodies must have — and 
 certain minerals, as you know, are vital to physical 
 existence — iron is the most important. Iron defi- 
 ciency, as a disease, baffles the medical profession, 
 and the only method of attack thus far developed is 
 treatment with inorganic iron. That is why our best 
 tonics nearly always contain this ingredient. Even 
 so, they are as a rule far from satisfactory. 
 
 The body of an average healthy person contains 
 less than one-tenth of an ounce of iron, yet this in- 
 finitesimal amount is so necessary to the mainten- 
 ance of life that even a slight deficiency soon shows 
 in pale cheeks, flabby muscles and general lack of 
 "tone." In the language of science, "metabolism" 
 is disturbed. 
 
 Metabolism is that mysterious process by which 
 food materials which are not alive are transformed 
 into the cell-structure of living tissues and made a 
 part of the conscious, thinking creature called man. 
 Of all wonders, this easily is the greatest. For it is 
 the turning of inert matter into pulsing, breathing 
 personality which sees, feels and dares, and through 
 love and labor constantly is adding to the sum total 
 of human achievement. 
 
 50 
 
REASONS FOR RAISINS 
 
 "Iron stands in the closest possible relation to the 
 fundamental processes of metabolism," says Dr. 
 H. C. Sherman of Colmnbia University, in a study 
 of this subject prepared for and published by the 
 United States Government. "It is an essential con- 
 stituent both of the oxygen-carrying constituents of 
 the blood and of the substances which appear to con- 
 trol the most important activities within the cells. 
 It is therefore of the highest importance that the 
 food shall supply sufficient amounts of iron in forms 
 which are readily assimilated." 
 
 It is iron that makes red blood and lack of iron 
 that pales the cheeks and takes the pep out of life. 
 Neither vegetable nor animal life could exist with- 
 out it. 
 
 Most of the iron in our bodies is in the blood. 
 There is no reserve stock of it, as of lime. So the 
 amount needed for normal health must be supplied 
 daily in the food we eat. And while nearly every 
 food contains a little of this invaluable mineral, cer- 
 tain ones supply it in extra generous measure. More 
 than this, if we try to get the iron we need in any 
 other way than through the food, we fail. Nature 
 apparently has decreed that man must eat his way 
 to iron-sufficiency, and nature offers the raisin as 
 one of the chief food channels for this supply. 
 
 In some European health centers, the so-called 
 "grape cure" is popular, especially in cases of iron 
 deficiency and obesity. The patient under treatment 
 eats only ripe grapes — first cousins to raisins — and 
 starting with a small amount, dailj'^ increases the 
 
 51 
 
REASONS FOR RAISINS 
 
 portion until seven or eight pounds are eaten every 
 twenty-foiu- hours. The success of this treatment 
 has been marked. 
 
 When you look at a tempting cluster of raisins, 
 peeping from between the lace edgings of a flat box 
 or nesting in a bowl of nuts you are not moved to 
 think of iron. Your thoughts are lost in a day-dream 
 of the delicious sweet. Yet each raisin you eat pro- 
 vides a larger percentage of this mineral without 
 which the body soon would droop and die than you 
 can get from such standard foods as bread, butter, 
 milk, potatoes and rice. 
 
 No other fruit, fresh or dried, approaches the 
 raisin in this valuable contribution to physical exist- 
 ence. Of course, an "iron constitution" depends on 
 more than the amount of iron in the diet. Yet it 
 cannot be secured without a sufficiency of this min- 
 eral. So, why have we neglected this admirable 
 source of iron supply — and in a form so easily assim- 
 ilated? 
 
 It is largely a matter of custom and habit. We've 
 inherited a dependence on meat, bread and potatoes. 
 We have exercised this inheritance to such an extent 
 that in many homes it is seldom varied to any great 
 degree. 
 
 A food like the raisin appeals to many persons 
 only as an occasional side dish, a delicacy to be nib- 
 bled, a sort of table dressing for festal occasions. If 
 we were as wise as we ought to be, raisin bread 
 would be served at every table every day ; cakes and 
 
 52 
 
REASONS FOR RAISINS 
 
 cookies would be filled with raisins and people would 
 buy them as they now buy candy and gum. 
 
 Indeed, if human beings used raisin bread as the 
 staff of life and got the raisin habit in some such 
 degree as they now use candy and gum, the result 
 would be not only an increase of valuable food in- 
 take but such a decrease in our national curse of 
 constipation as to be little short of astonishing, for 
 besides its value as mineral and fuel food the skin 
 of the raisin provides bulk which serves as an effec- 
 tive laxative. 
 
 And the pale faces which keep folk busy taking 
 tonics and treating their cheeks to a daily course 
 in cosmetics would soon be replaced by ruddy com- 
 plexions, indicative of that wealth of health which 
 lies ever near at hand in right food. 
 
 Have j^ou ever suffered from anemia? Ever felt 
 as if all the pep had gone out of your body and all the 
 purpose out of your mind — limp and as near lifeless 
 as a breathing being can be? 
 
 Has the doctor ever pricked a bubble of blood 
 from the lobe of your ear, compared its color with 
 varying shades of red on a little card, then said you 
 needed iron? If so, have you faithfully taken some 
 iron tonic and patiently awaited results which did 
 not arrive according to expectations? 
 
 If you had only been a regular eater of raisins, 
 you might have avoided the doctor, the distress and 
 the drain of dollars attendant upon your unpleasant 
 little journey into that state of mental and physical 
 depletion which accompanies impoverished blood. 
 
 53 
 
REASONS FOR RAISINS 
 
 Of course, it would have been more pleasant to 
 eat raisins than to take medicine — to have used a 
 natural tonic than a chemical one. And far more 
 sensible and effective, for raisins in addition to their 
 iron content, are notable providers of heat and 
 energy. 
 
 Do not, however, take this natural tonic in large 
 dosage, all at once, and expect a miracle! For you 
 might pay the penalty exacted of the writer's sten- 
 ographer who, after having taken dictation on this 
 article — and being a sufferer from anemia — imme- 
 diately bought a pound of raisins and ate them at 
 one sitting ! Of course, the concentrated food value 
 and high sugar content brought on a bilious attack. 
 
 Health doesn't come in chunks, but through sane, 
 careful use of what we eat. And raisins are so 
 highly nutritive that they cannot be eaten like pop- 
 corn. The food value of a pound of them is more 
 than twice that of a pound of lean round steak, 
 and to get the same amount of available energy you 
 would have to eat eight or nine pounds of peaches 
 and four pounds of bananas. Bicycle riders engaged 
 in long-distance races, which make it impossible to 
 stop regularly for meals, carry raisins in their pock- 
 ets and depend upon them for nourishment. 
 
 So it is no mere figure of speech to refer to the 
 raisin as meat and medicine. Nor is it a statement 
 to be lightly regarded that in the iron she puts into 
 the blood circulation of the human family through 
 her raisins, California does more for mankind than 
 
 54 
 
REASONS FOR RAISINS 
 
 could be bought with all the gold she has put into 
 coin circulation. 
 
 It would be one of the best things that could hap- 
 pen for this country if we would increase our raisin 
 consumption fifty-fold and eat a pound a week in- 
 stead of little more than a pound a year. As a people 
 we partake more freely of denatured or partly de- 
 natured foods than any other, and we discard the 
 mineral-bearing parts in most cases. As a people we 
 live more luxuriously than any other. And under 
 the dangerous dominion of these two obstacles to 
 sturdy physical development, we breed an excess of 
 dyspepsia and anemia which costs us more in cash 
 and comfort than any one of us would believe, could 
 the figures be shown. 
 
 Of course, we should make it a point to eat more 
 freely and regularly of all foods which contain a 
 comparative abundance of iron. The principal ones 
 are egg yolk, lean beef, cereals, lettuce, cabbage, 
 spinach, asparagus, celery, beans, peas, grapes and 
 raisins. 
 
 When we come to the last-named, we find that 
 they contain a much larger iron content than milk — 
 and milk is the "perfect food." We also have 
 learned, from the experience of arctic explorers, that 
 the rigors of the far northern winter can be faced 
 with confidence so long as the iron supply in the 
 body is maintained at normal, but as soon as anemia 
 sets in, the game is up. 
 
 That is why raisins always hold a high place in the 
 food supplies taken on such expeditions — why 
 
 55 
 
REASONS FOR RAISINS 
 
 raisins were among the foods first at the North Pole ! 
 
 They should be given a similar place in our daily 
 diet — but many of us are blind to the importance of 
 such matters. We think we can go along eating as 
 we please, regardless of what Nature provides or 
 suggests. 
 
 We have an idea there's a doctor or a bottle to 
 cure the consequences of such blindness. There are 
 bottles and doctors in plenty. There are "tonics" 
 without end which are alleged to have power to 
 renew lost strength. There are cute little boxes of 
 color which fool no one, however skilfully applied 
 to the cheeks. And there are foods, plenty of them, 
 which contain the perfect tonic and cosmetic mate- 
 rial, iron — a dependable health and beauty doctor. 
 But it must be taken in this way to be effective. 
 
 Here it is that the raisin rises to proclaim its wil- 
 lingness to help. 
 
 It is not an over-statement to say the raisin points 
 a way to safety in this all-important matter of 
 health and physical efficiency. Yet we have steadily 
 declined to follow this guidance, despite the fact 
 that our own country produces the finest raisins that 
 are grown and in the largest quantity. 
 
 If we exercised in food matters the kind of com- 
 mon sense that has put us at the head of the world- 
 procession of progress in many other ways, there 
 would be a bowl of raisins on every dining table 
 three times a day. We would demand more raisins 
 in our candies, and use more of them in our des- 
 serts. We would not be content until we had made 
 
 56 
 
REASONS FOR RAISINS 
 
 the fullest possible use of this ideal form of food. 
 
 For here is a natural tonic-upbuilder, a proved 
 soui'ce of strength and vigor, which comes to us as a 
 delicious food and requires no special preparation. 
 Here is a cosmetic in the form of a confection. If 
 we read of such a thing in a fairy-tale, we'd gasp 
 and wish it might come true. 
 
 It does come true — every time you eat more 
 raisins ! 
 
 57 
 
RECIPES FOR RAISINS 
 
 Queens Pudding 
 
 stir one quart of scalded milk into two cupfuls of stale bread 
 crumbs and let stand until crumbs are soft. Add two-thirds of a cup- 
 ful of sugar, one-third of a cupful of melted butter, yolks of three eggs, 
 beaten, juice and grated rind of one lemon, one tablespoonful of 
 chopped citron, one cupful of raisins and one-half teaspoonful of salt. 
 Mix and pour into well greased baking dish. Bake in moderate oven 
 until firm and brown — about forty minutes. Cool slightly and turn out 
 on a serving dish. Spread with a layer of any desired jam or marma- 
 lade. Beat the whites of three eggs until stiff, add four tablespoonfuls 
 of sugar and continue beating for a few minutes. Spread the meringue 
 over the pudding and bake in a slow oven until the meringue is brown. 
 
 Raisin Bread 
 
 When bread sponge is light add one cupful of seedless raisins, then 
 three to four cupfuls of flour, enough to make a soft dough. Finish 
 same as bread. To make the sponge: Mix together one tablespoonful 
 of butter, one tablespoonful of sugar, one tablespoonful of salt, one 
 yeast cake dissolved in one cupful of lukewarm water, and two and one- 
 half cupfuls of flour. Beat until smooth and let rise until light. 
 
 Scones 
 
 Make sponge as above. When sponge is light add one beaten egg, 
 one-third of a cupful of melted butter, two-thirds of a cupful of 
 sugar, one-half cupful of shredded citron, one cupful of chopped 
 raisins and three or four cupfuls of flour. Turn out on a board, knead 
 lightly until smooth and shape into twelve round biscuits. Roll each 
 biscuit to one-quarter of an inch in thickness, place on a well greased 
 pan and cut across each way in quarters. Let rise until doubled in 
 bulk, brush with beaten egg diluted with water; bake from fifteen to 
 twenty minutes in moderate oven. 
 
 Bran Raisin Muffins 
 
 Mix and sift together one and one-half cupfuls of flour, one tea- 
 spoonful of salt, two teaspoonfuls of baking powder and one-half tea- 
 spoonful of baking soda. Add two tablespoonfuls of sugar and one 
 and one-half cupfuls of bran. Mix one egg well beaten with one-half 
 cupful of molasses and one and one-half cupfuls of milk and combine 
 mixtures. Stir in two tablespoonfuls of melted fat and one cupful of 
 raisins. Pour into well greased muffin pans and bake in a moderate 
 oven about thirty minutes. 
 
 Raisins and Peanut Balls 
 
 Put one cupful of shelled peanuts and one cupful of seeded raisins 
 through food chopper, using large blade. Moisten with molasses, sirup 
 or honey, so that the mixture can be molded easily. Form into small 
 balls, roll in finely chopped peanuts and set in the ice box for an hour. 
 
 58 
 
REASONS FOR RAISINS 
 
 Sultana Biscuits 
 
 Mix and sift two cupfuls of flour, one-half teaspoonful of salt, four 
 teaspoonfuls of baking powder and three tablespoonfuls of sugar. Rub 
 in four tablespoonfuls of shortening and one cupful of sultana raisins. 
 Beat one egg, add three-quarters of a cupful of milk and stir into the 
 dry mixture to make a soft dough. Turn out on a floured board, roll 
 to one-third of an inch in thickness, cut with a small cutter and place 
 on a greased baking sheet. Bake in a hot oven for about fifteen minutes. 
 
 Peach and Raisin Conserve 
 
 Soak one pound of dried peaches in one quart of cold water over 
 night. In the morning add two cupfuls of raisins, cut in pieces, one- 
 half pound of walnut meats, juice of one lemon and one orange, one 
 orange cut in thin slices and one pound of sugar. Heat to boiling point 
 and let simmer about one hour or until thick. Stir constantly, as the 
 mixture thickens, to prevent burning. 
 
 Raisin Filling 
 
 Mix one cupful of chopped raisins, one-half cupful of sugar, one- 
 half cupful of water, two teaspoonfuls of flour and one teaspoonful of 
 lemon juice and cook until thick. Cool before using. 
 
 59 
 
000000000000(X)00C«XX3CXXXXD000000CXXX)000<X)0000C>0000CICOCKXXXX)^^ 
 
 The Mother of Civilization 
 
 JL oo 
 
 WHY MILK IS MAN'S MOST 
 IMPORTANT FOOD 
 
 OOD is the most important factor in life, 
 though few beheve it. Otherwise fewer would die 
 young, more would grow strong, and millions who 
 wonder why they don't feel fit could banish such 
 fruitless speculation and replace it with productive 
 achievement, prosperity and happiness. 
 
 Three-meals-a-day has become such a matter of 
 habit that the average person thinks as little of diet 
 as of breathing. A few who have studied the values 
 of food and its varied effects on the body know that 
 most of our physical problems — whether of defects 
 or diseases — can be solved through what we eat. 
 The many who never think beyond temporary sat- 
 isfaction of appetite, pleasing the palate, and select- 
 ing what is easiest to get and prepare, so ignore these 
 facts that it's a wonder we live and work as long as 
 we do. 
 
 Think of life as a long road, lined on both sides 
 with structures of varied sort and size and in differ- 
 ing states of preservation. Think of these structures 
 as representing the many kinds of food we eat. 
 
 We start along this road, and whether we travel 
 afoot or in state ; no matter how far we have to go or 
 what our earth-errand, each of us must stop twice 
 
WHY MILK IS MOST IMPORTANT FOOD 
 
 or thrice daily at one of these houses to keep going. 
 
 Some of them are mere half -built shacks, some 
 fairly comfortable shelters, while others stand out 
 like well-ordered homes. These latter are the vital 
 foods — palaces of the palate ; fine edifices of energy 
 and efficiency; radiating centers for vim, vigor and 
 vitality. 
 
 Among them is one which towers above all others. 
 It is so much more spacious and attractive than the 
 rest that the traveler instantly wants to know 
 about it. 
 
 "I always had thought there were many foods of 
 equal value," he says. "Surely that cannot be the 
 case, else why this structure of overshadowing size 
 and beauty." 
 
 Cm-ious to know the nature of the food upon 
 which this chief house is founded, the traveler pauses 
 to read the name above the great door, and is aston- 
 ished to find the one word "Milk/' 
 
 "Why, I must have been here when I was a baby! 
 I must have been here when I was sick or recovering 
 from illness. I must have stopped here often, yet 
 never before had I any idea of its size and magnifi- 
 cence." 
 
 This traveler is like millions of others who have 
 taken and now are on the same road. Because he is 
 an American and because nature has favored Amer- 
 ica as a great dairy country, it never has occurred 
 to him that milk is a rich and peculiar blessing. In- 
 deed, he has regarded milk more as a beverage than 
 an indispensable food. 
 
 61 
 
THE MOTHER OF CIVILIZATION 
 
 He has seen much milk wasted. Until only a few 
 years ago, he lived under absurd laws which forbade 
 the sale of skimmed milk. Any idea that milk is 
 intimately related to man's moral and social advance 
 has been as far from his thoughts as is the nearest 
 fixed star from the outer crust of this whirling ball 
 on which we live, eat and work. 
 
 Had he started down the road of life which 
 branches into China, he never would have come to 
 this palace of milk. With stunted body and dor- 
 mant mind, he would have eked out his little span 
 as a drudge-member of a relatively useless huge 
 group of humans. 
 
 For milk, more than any other one food, has de- 
 termined the destiny of modern peoples! If this 
 seems a strange, bold statement, let me tell you some 
 of the facts that science has discovered and proved 
 about milk. 
 
 First, remember we are as we eat ! 
 
 A few know this, not because of their faith in the 
 power of food, but because of definite facts proved 
 by the microscope and by human experience. Fewer 
 still believe it. The day of doubt as to food's place 
 in man's progress still is at high noon. But the dawn 
 of another day — one of defeat for all such doubts — 
 is at hand. 
 
 The great war proved food's decisive power in a 
 way never before dreamed possible. The peace we 
 now have entered probably will unveil to man a still 
 mightier force in food. For hardly a moon wanes 
 without the return of some new Columbus from the 
 
 62 
 
WHY MILK IS MOST IMPORTANT FOOD 
 
 shores of test and investigation, with news of some 
 great discovery in nutrition. 
 
 This palace of milk lifts its gleaming towers high 
 above all other food-shelters on the road of life, first 
 because milk is the one complete food. 
 
 Henry C. Sherman, Professor of Food Chemis- 
 try at Columbia, says that it is the one article of diet 
 whose sole function in nature is to serve as food, 
 and the one food for which there is no satisfactory 
 substitute. Dr. McCollum, Director of the School 
 of Hygiene and Public Health at Johns Hopkins, 
 and many other eminent scientists have acclaimed it 
 the one food which contains all elements necessary to 
 the growth, development, repair and maintenance 
 of the body. 
 
 There are at least five food fundamentals man 
 must have. These are fats, which give heat ; carbo- 
 hydrates, which provide energy ; protein, which fur- 
 nishes material for body-building and repair; min- 
 eral salts, which supply the blood and tissue cells 
 with certain elements vital to the working of the 
 body machinery, and vitamines — substances little 
 understood but without which the other four ele- 
 ments do not suffice for normal sustenance. 
 
 The white fluid which comes from the cow con- 
 tains all of these necessary foods « in generous 
 measure. 
 Milk Richest in Fats 
 
 There is no richer, finer fat in the world than the 
 butter fat suspended in milk in infinitesimally small 
 globules. No carbohydrate is more easily assimilated 
 
 63 
 
THE MOTHER OF CIVILIZATION 
 
 by the human stomach than the sugar in milk. Its 
 albumin and casein rank at the head of the list of 
 proteins. In necessary mineral salts it supplies cal- 
 cium, sodium, iron, magnesium, potassium and others 
 which the body needs in smaller measure. 
 
 Such a combination of values in a single food — 
 and in one which can be fed alike to the youngest 
 child and the oldest man, which strengthens the 
 weak and makes the strong stronger — is without 
 parallel. In itself, this is enough to make milk first 
 among foodstuffs. 
 
 But as if nature were insistent upon proving 
 what matchless benefits she could crowd into one 
 gift, we find milk richer in vitamines than any other 
 food. 
 
 As I said before, we know little about vitamines. 
 beyond this — that no matter how complete a diet 
 may be in fats, carbohydrates, protein and mineral 
 salts, deficiency of vitamines renders it incapable of 
 producing growth in the child and youth or main- 
 taining strength and body balance in maturity and 
 old age. It has been proved beyond doubt that some 
 of the most disastrous diseases — beriberi and pella- 
 gra, for instance — are caused by lack of vitamines in 
 the diet. 
 
 So nature holds out milk to man and says, "Here 
 is the one food you can safely feed your babies. 
 Here is the best food you can give your growing 
 children and your youths and maidens standing on 
 the threshold of manhood and womanhood. Here is 
 ideal nutriment for men and women who use their 
 
 64i 
 
WHY MILK IS MOST IMPORTANT FOOD 
 
 hands and brains. Here is a perfect food for those 
 dedining days of Hfe when the body machinery is 
 worn and needs to be carefully dealt with. 
 
 "The fat and carbohydrates in this food will not 
 overtax your stomach. The protein is of a sort that 
 fits in more amicably with body needs than any other. 
 The casein is easily digested and assimilated and acts 
 as a natural nerve tonic. And, just to give you full 
 measure of worth in one material, its minerals and 
 vitamines are so generously apportioned as to make 
 it invaluable for these alone, regardless of its other 
 provisions." 
 
 Now, civilization is the sum total of man's ad- 
 vance on the up road from the prehistoric jungle to 
 the perfect city of peace and justice. The cornerstone 
 of all such advance is a physical body, strong, free 
 from defects or disease, and in every way capable of 
 supporting a sane, clear mind. 
 The Role of Food 
 
 There are exceptional cases in which an infirm 
 body may house a capable brain. It is the rule, how- 
 ever, that mental worth exists in direct ratio to 
 physical fitness. And we know, from our own ex- 
 perience and the results of scientific investigation, 
 that the relation between normal bodies and good 
 morals is so close as to defy any suggestion of 
 accident. 
 
 We know how much crime is caused by body de- 
 fects, because we have seen criminal tendencies 
 cured by the relief of such defects. We know immor- 
 ality often is the result of malnutrition, which leads 
 
 65 
 
THE MOTHER OF CIVILIZATION 
 
 to physical inefficiency and helps to pave the way 
 to poverty. It is true that the overfed and the un- 
 derfed are not able to use their brains to the best 
 advantage. It is a startling fact that a large share 
 of all mental and material distress is due to two 
 physical disorders which are caused by wrong food 
 and can be cured by right food — indigestion and 
 constipation. 
 
 Weave all these strands of fact into one cord and 
 you have a strong rope of flawless reasoning upon 
 which to hang the statement that food is the prime 
 arbiter in mental and moral and spiritual — as well 
 as physical — development. 
 
 Measure the extent and worth of the varied food 
 elements in milk, and you have indisputable evi- 
 dence that this one food is the mainstay in all such 
 advance, and therefore may be regarded as the 
 mother of civilization. 
 
 That unadorned, paper-capped bottle in the re- 
 frigerator, or on the kitchen table — how like a fairy 
 flask of unlimited powers and possibilities it appears 
 when we think of what it means to health and human 
 happiness ! 
 
 And when we think of its economic significance, 
 we find it a fairy-dream come true! For so rich 
 is good milk in food value that at almost any price 
 it provides cheaper nutriment than can be got in any 
 other form. For instance, one quart of milk equals 
 in food value three-fourths of a pound of beefsteak, 
 three-fifths of a pound of ham, one pint of oysters, 
 eight eggs, two pounds of chicken, four-fifths of a 
 
 66 
 
WHY MILK IS MOST IMPORTANT FOOD 
 
 pound of pork chops, or three pounds of fresh 
 codfish. 
 
 These figures evidence the foolishness of boycot- 
 ting milk when prices happen to advance a cent or 
 two. Even at the present time, when all food prices 
 have soared to unprecedented heights, milk is the 
 cheapest animal food we can buy. Yet, as W. H. 
 Jordan, director of the New York Agricultural Ex- 
 periment Station, has said: 
 
 "For some reason the public is exceedingly sen- 
 sitive to any increase in the price of milk, while it 
 treats with comparative complacency an increase in 
 the cost of meats, flour and other staple products. 
 It is important, therefore, if we are to maintain the 
 necessary supply of milk, that the public shall be 
 educated to understand its relative value. A cele- 
 brated authority, Dr. Graham Lusk, has recently 
 stated that a family of five cannot afford to purchase 
 meat until it has bought three quarts of milk." 
 
 There are justifiable reasons for the advance in 
 the cost of milk. In the first place, the law, reflect- 
 ing the public demand, has set new and exacting 
 sanitary standards for every step in its production 
 and distribution, and these add largely to the first 
 costs. In the second place, increasing concentration 
 of population in cities has, of necessity, widened the 
 area from which milk supply must be drawn and, as 
 a natural consequence, increased the average cost 
 of transportation. 
 
 But, until its price mounts far above present fig- 
 
 67 
 
THE MOTHER OF CIVILIZATION 
 
 ures, no one should make this excuse for Hmited use 
 of this perfect food. 
 
 Not all of the wonder of milk as a food is to be 
 found in the raw white fluid we Americans consume 
 annually in one form or other to the extent of more 
 than 8,000,000,000 gallons. To be sure, the raw 
 material itself is wonderful enough — for think of a 
 complete food which needs no preparation in order 
 to play its high part in man's life! — but it is very 
 perishable. In order to keep it fit for human con- 
 sumption it must be guarded with a certain tem- 
 perature and defended against germ foes which 
 would make it a menace instead of a blessing. 
 
 Condensed Milk 
 
 Where such protection is not possible; where 
 climatic or other conditions stand in the way, or 
 where it is more convenient to have on hand a milk 
 supply that can be tapped at any hour of the day or 
 night in any kind of weather, this blessing is avail- 
 able in the form of condensed or evaporated milk. 
 
 Condensed milk is fresh cow's milk from which a 
 large amount of water has been taken and a certain 
 amount of sugar added. Evaporated milk is the 
 fresh article with the water percentage greatly re- 
 duced. 
 
 Either of these can be used in place of fresh milk 
 for nearly any purpose, and each offers one advan- 
 tage to the consumer — absolute purity. 
 
 The standard for these productions has been set 
 as follows by a joint committee from the American 
 
 68 
 
WHY MILK IS MOST IMPORTANT FOOD 
 
 Association of Dairy, Food and Drug Officials, the 
 Association of Official Agricultural Chemists, and 
 the Federal Department of Agriculture : 
 
 "Condensed milk, evaporated milk, concentrated milk, is 
 the product resulting from the evaporation of a consider- 
 able portion of the water from the whole, fresh, clean, lac- 
 teal secretion obtained by the complete milking of one or 
 more healthy cows, properly fed and kept, excluding that 
 obtained within fifteen days before or ten days after calv- 
 ing, and contains, all tolerances being allowed for, not less 
 than twenty-five and five-tenths per cent (25.5%) of total 
 solids and not less than seven and eight-tenths (7.8%) 
 of milk fat." 
 
 Fresh milk is bulky and its transportation is ex- 
 pensive. Under normal conditions it remains fit for 
 consumption not more than two or three days. This, 
 of course, limits its food use. And but for condensed, 
 evaporated and powdered milk, such difficulties 
 could not be overcome. With these handy, pure and 
 economical forms of milk available, this admirable 
 food is placed within easy reach of everyone at every 
 season. 
 
 Another popular and highly nutritious form of 
 this perfect food is malted milk. In the manufacture 
 of this, nearly all of the water in cow's milk is elim- 
 inated and the strength-giving parts of malted grain 
 are added, increasing the natural nutritive value of 
 the milk. 
 
 Some idea of the relative food-worth of these dif- 
 ferent forms of milk may be gained from the fact 
 that the caloric value of an ounce of cow's milk is 
 21.38; of an ounce of condensed milk, 104.24; and 
 
 69 
 
THE MOTHER OF CIVILIZATION 
 
 of malted milk, 131. Raw milk contains 4% butter 
 fat, 3%% carbohydrates and 8714% water. Con- 
 densed milk contains 9%% butter fat, S% protein, 
 43% sugar (carbohydrates) and 25% water. Malted 
 milk contains 9% butter fat, 12l/4% protein, 74% 
 carbohydrates and only 1%% water. So aside from 
 the highly important content of vitamines, the con- 
 densed, evaporated and malted forms of milk have 
 far more food value than the fluid in its natural 
 form. 
 
 Powdered Milk 
 
 It is also possible to buy powdered milk, made 
 from whole or skimmed milk and labeled according- 
 ly, which contains the concentrated nutriment of 
 milk, all water having been evaporated. This is 
 largely used in the manufacture of candy, baker's 
 confectionery, and ice cream. 
 
 Thus it is seen that man's ingenuity, applied to 
 nature's most nearly perfect food, makes it possible 
 to use milk under any and all circumstances. And 
 yet it is a fact that even in our own land there are 
 hosts of men and women and children who do not 
 begin to get as much milk as they or the nation need. 
 
 For the nation, first of all, needs able-bodied citi- 
 zens, and such citizens come only through properly 
 nourished children. No matter how well nourished 
 a child may be after birth, it cannot meet the maxi- 
 mum requirements of physical development unless 
 its mother was properly nourished prior to its birth. 
 
 The federal government and all food scientists 
 
 70 
 
WHY MILK IS MOST IMPORTANT FOOD 
 
 and dietitians are agreed that every child should be 
 given not less than one quart of milk a day. The gov- 
 ernment and these experts know that the cornerstone 
 of any progress worth while is right food. That is 
 why they have joined forces to fight for a larger 
 consumption of milk in some form in every home. 
 And that is why it is the part of patriotism as well 
 as of thrift and commonsense for every American 
 to follow as a vital slogan these two words: "More 
 milk." 
 
 71 
 
RECIPES 
 
 Malted Milk Oyster Toast 
 
 This recipe requires: Two tablespoonfuls of butter or butter sub- 
 stitute, three tablespoonfuls of flour, one cupful of hot water, two 
 tablespoonfuls of malted milk, one dozen of oysters, salt and pepper 
 to season, one tablespoonful of chopped parsley, and three slices of 
 toast. Melt the butter, stir in the flour and mix thoroughly. Dissolve 
 malted milk in the hot water and stir into the flour mixture. Cook until 
 thickened and smooth. Add seasonings and oysters and cook slowly 
 until the oysters are plump. Pour at once over slices of crisp toast and 
 serve very hot. 
 
 Evaporated Milk Loaf Cake 
 
 Take one-half cupful of shortening, one cupful of sugar, two eggs, 
 one-half cupful of evaporated milk mixed with one-quarter cupful of 
 water, two cupfuls of flour, three teaspoonfuls of baking powder, one 
 teaspoonful of flavoring and one-eighth teaspoonful of salt. Cream 
 shortening, add sugar gradually and work to a soft cream. Stir in the 
 beaten egg yolks. Mix and sift flour, baking powder and salt and add 
 alternately with the milk to the first mixture. Fold in stiffly beaten 
 egg whites and flavoring. Pour into a well greased bread tin and bake 
 in a moderate oven about fifty minutes. 
 
 Chocolate Blanc Mange 
 
 Ingredients: Two-thirds cupful of condensed milk, two cupfuls of 
 boiling water, five tablespoonfuls of cornstarch, two squares of choco- 
 late, one-eighth teaspoonful of salt and one teaspoonful of vanilla. Mix 
 together the milk and water and heat to the boiling point. Mix corn- 
 starch with a little cold water to make a smooth paste. Stir into the 
 hot milk and cook, stirring constantly until thick and smooth. Add 
 chocolate and stir until chocolate is melted. Remove from fire, add 
 salt and vanilla and pour into a cold, wet mold. Chill, turn out and 
 serve with whipped cream or custard sauce. 
 
 Lemon Custard Pie 
 
 Use one and one-half cupfuls of evaporated milk, one and one-half 
 cupfuls of water, five tablespoonfuls of cornstarch, three-quarters cup- 
 ful of sugar, the juice and grated rind of one lemon, two egg yolks, 
 two egg whites and four tablespoonfuls of powdered sugar. Mix milk 
 and water and scald. Mix cornstarch and sugar together. Add lemon 
 juice and rind and beaten egg yolks. Stir in the scalded milk and cook, 
 stirring constantly until the mixture is thick and smooth. Continue 
 cooking over hot water for ten minutes. Remove from fire and cool 
 slightly. Pour into a baked pie shell and cover with a meringue made 
 of egg whites beaten until stiff with the powdered sugar. Bake in a 
 slow oven until meringue is brown. 
 
 72 
 
WHY MILK IS MOST IMPORTANT FOOD 
 Powdered Milk Muffins 
 
 Ingredients: Two cupfuls of flour, one-half teaspoonful of salt, 
 four teaspoonfuls of baking powder, one tablespoonful of sugar, one 
 egg, six tablespoonfuls of powdered milk, one and one-half cupfuls of 
 cold water and two tablespoonfuls of melted shortening. Mix and sift 
 dry ingredients. Mix powdered milk and water together and stir into 
 the beaten egg. Combine mixtures, add melted shortening and pour 
 into well greased muffin pans. Bake in a moderate oven about twenty- 
 five minutes. Recipe will make twelve muffins of ordinary size. 
 
 Malted Milk Tomato Bisque 
 
 One can of tomato soup, one and one-half cupfuls of boiling water, 
 and four tablesjjoonfuls of malted milk. Mix malted milk with the 
 boiling water and stir until dissolved. Add tomato soup, heat to the 
 boiling point and serve with croutons or bread sticks. 
 
 Malted Milk Blanc Mange 
 
 Two tablespoonfuls of malted milk, one and one-half tablespoonfuls 
 of cornstarch, a few grains of salt, one tablespoonful of sugar, one and 
 one-half cupfuls of boiling water, and one-quarter teaspoonful of 
 vanilla. Mix cornstarch and malted milk with a little cold water to 
 make a smooth paste. Add boiling water slowly. Cook over hot water 
 fifteen minutes, stirring until the mixture thickens. Add vanilla and 
 pour into wet molds. Chill and serve with boiled custard or whipped 
 cream. 
 
 Powdered Milk Cocoa 
 
 One and one-half tablespoonfuls of cocoa, two tablespoonfuls of 
 sugar, two cupfuls of boiling water, two cupfuls of cold water, one-half 
 cupful of powdered milk and a few grains of salt. Mix cocoa and 
 sugar together and stir into the boiling water. Boil five minutes. Mix 
 milk powder with cold water. Add to cocoa and reheat to boiling point. 
 Add salt and beat two minutes with an egg beater. 
 
 Cocoanut Cream Cookies 
 
 Take one-half cupful of shortening, two-thirds cupful of sugar, two 
 eggs, one-third cupful of condensed milk, two tablespoonfuls of water, 
 three cupfuls of flour, two teaspoonfuls of baking powder, one tea- 
 spoonful of salt, one-half teaspoonful cinnamon, one-half teaspoonful 
 of lemon extract and one-half cupful of grated cocoanut. Cream fat, 
 add sugar gradually. Then beat in the eggs, milk and water. Add 
 cocoanut and flavoring. Sift flour with salt, baking powder and cinna- 
 mon and add to the first mixture. If necessary add more flour to make 
 a dough that can be easily handled. Roll out one-eighth inch thick. 
 Shape with a small cutter, brush with milk or water and sprinkle with 
 cocoanut. Bake in a moderate oven about ten minutes. 
 
 73 
 
OOC)OOOOOOOOOCOCOOOOOOOOC><X1CXXX)<X>0<X)OC>00000<XXXDCKXXXX30CX>300C^ 
 
 The Date^ the Fig and the Prune 
 
 THREE ALLIES OF HEALTH 
 AND ECONOMY 
 
 E are just beginning to realize that in the 
 date, the fig and the prune we have highly nutri- 
 tive foods rather than confections. Bearing a ban- 
 ner with the encouraging legend, "For Health and 
 Economy," these three good foods are marching in- 
 to the homes of this land at a rate which indicates 
 ultimate conquest. This is a happy sign, for nature 
 has stored up in this trio a wealth of material not 
 only for palate pleasure and cookery delights, but 
 for health, strength and that brand of physical well- 
 being which differentiates properly nourished folk 
 from such malnourished specimens of humanity as 
 abound in every part of the country. 
 
 Despite the fact that dates and figs have for cen- 
 turies been used as a principal article of diet by 
 many eastern peoples, the average American still 
 is inclined to view them as sweet dainties to be eaten 
 like candy. And while they serve this purpose ex- 
 ceptionally well, and are far more healthful for chil- 
 dren and grown-ups than sugar confections, they 
 should be given a different and larger place in our 
 daily diet. 
 
 When it comes to prunes, we have already exhib- 
 
ALLIES OF HEALTH AND ECONOMY 
 
 ited a larger measure of good sense, and within the 
 past twenty-five years — notably during the latter 
 half of that period — we have placed this delicious 
 foodstuff in somewhat the position it should occupy. 
 This proper course has been influenced chiefly by 
 the fact that we ourselves now grow the best prunes 
 in the world and instead of importing most of the 
 primes we use, we now supply nearly every country 
 in the world, having exported 114,000,000 pounds 
 last year alone. 
 
 When people generally come to a clear under- 
 standing of the health and economy value of these 
 three dried fruits, old notions will be banished by a 
 measure of common sense conducive to our best in- 
 terests. As matters now stand, it is doubtful wheth- 
 er one in a hundred persons has anything like the 
 right conception of their remarkable food value. 
 
 No Water in Dried Fruits 
 
 For instance, each is notably rich in carbohydrates 
 — sugar content — which supply heat and energy for 
 the running of the body. Each is notably deficient 
 in water — a fact of large meaning when we count 
 up the cost of living, for what you spend on food 
 is mostly a matter of what you spend for water. 
 
 The average cut of beef or mutton is more than 
 half water, while that of pork runs slightly lower. 
 The average egg contains 65 per cent water; the 
 average loaf of bread 45 per cent, and the average 
 raw potato 63 per cent. 
 
 When it comes to fruits, this water portion takes 
 
 75 
 
THE DATE, THE FIG AND THE PRUNE 
 
 a tremendous leap, and the average purchase repre- 
 sents payment for at least three-fourths water. It 
 is this high liquid content that makes fresh fruits so 
 welcome in summer time. Yet the amount we spend 
 for water in our food purchases is not wholly wasted, 
 especially in the case of fruits. For the liquid not 
 only adds to palatability, and therefore assists in 
 digestion — but also serves as a medium to carry into 
 the blood certain mineral elements necessary to 
 complete nutrition. 
 
 Long ago, however, some practical-minded pre- 
 historic ancestor conceived the idea of removing this 
 surplus moisture from certain foodstuffs — notably 
 fruits — by exposing them to sun and air and storing 
 them in dry form until ready for use. In those far 
 days all men were wanderers, from one part to an- 
 other of the then inhabited portions of the globe, 
 so it was simply a matter of commonsense to dry 
 the water out of foods by exposing them to sun and 
 air, and thus save weight in carrying them from one 
 place to another. That was the beginning of de- 
 hydration, and when the time came to eat such foods, 
 it was easy enough to add water. The drying process 
 had not robbed them of any inherent nutritive value. 
 
 Fruits that are Meat for Man 
 
 The human family at that time was centered in 
 the tropic or semi-tropic regions of Asia, where the 
 date palm and the fig tree have flourished since 
 Adam first walked in the Garden of Eden, so it was 
 natural that the date and fig should become the 
 
 76 
 
ALLIES OF HEALTH AND ECONOMY 
 
 pioneers in dried fruits. As population increased, 
 and wandering tribes pushed into the region of the 
 plum tree, such plunis that could not be eaten fresh 
 were likewise dried. That was the origin of the 
 prune. 
 
 The nutritive value of these three foods does not 
 rest alone on their high sugar or fuel content, but is 
 also a matter of what might be called their medic- 
 inal values. For besides supplying the body with an 
 unusual ratio of nutritive material which, as science 
 has proved, is easily handled by the stomach and 
 well assimilated in the digestive processes, each of 
 them possesses the qualities of a mild non-irritating 
 natural laxative. Each, therefore, serves not onlj^ 
 for the relief, but also the prevention of our national 
 curse of constipation. 
 Let tJie Children Have Them 
 
 Some idea of the sustenance of this trinity may 
 be gained from the fact that a pound of dried figs 
 contains 1475 calories (energy units), a pound of 
 dates 1615 calories, and a pound of prunes 1400 
 calories. A pound of fruit in dried form containing 
 about the same total of food value that would be 
 found in four or five pounds of the undried fruit. 
 
 So it is not to be wondered that our ancestors made 
 large use of dried figs and dates, and later on of 
 dried plums. For here is an ideal way of securing 
 not only heat and energy at low cost, but also of 
 fortifying the daily diet with mineral elements which 
 must be included in the menu in order to provide a 
 properly balanced diet. 
 
 77 
 
THE DATE, THE FIG AND THE PRUNE 
 
 When, in addition to these favorable facts, we re- 
 member that these dried fruits are so easily digesti- 
 ble as to be available for all members of the family, 
 regardless of age, for little folks or for old persons 
 of weak digestion, it becomes evident that in them 
 we have a veritable gold mine of goodness. Indeed, 
 there is no better reason for anything than for in- 
 creased use of figs, dates and prunes in our daily 
 diet as staple winter foods. And while a certain 
 number of people have always appreciated this, still 
 large numbers do not. 
 
 The fig is the fruit of a tree that flourishes in 
 nearly all far eastern countries, also in Spain and 
 Southern France. Of late years it has been largely 
 cultivated on our own Pacific coast. It is most pro- 
 lific, producing three crops each season, each tree 
 yielding from one to two hundred pounds of fruit 
 at a bearing. Among the ancient Syrians and Greeks 
 it formed one of the principal articles of food, and 
 there is little doubt that the physical perfection of 
 the Greeks, which still is accepted as the highest 
 possible standard, was due in no small measure to 
 this fact. 
 
 A Meal of Milk and Figs 
 
 Some of the most popular figs are shipped from 
 the seaport of Smyrna, and therefore are known as 
 Smyrna figs. They are packed in three ways — in 
 flat, tight-pressed layers and in the square-shaped 
 "Locoum" packing, in which the fruit is merelj'^ 
 pressed between the fingers to a somewhat cubical 
 
 78 
 
ALLIES OF HEALTH AND ECONOMY 
 
 form — sometimes called London style and in round 
 or American packing known as pulled figs. The 
 London style finds a ready market in New Eng- 
 land, and it has the advantage that the absence of 
 air passages is an additional safeguard against the 
 deterioration of the fruit. Now that the supply of 
 Locoum or natural shape dried figs has increased, 
 we find them becoming more popular for cooking. 
 
 Their high nutritive value entitles them to rank 
 with the heartiest foods we eat — four ounces of figs 
 contain as much food fuel value as three-fourths of 
 a pound of lean beef round. A half pint of milk and 
 six ounces of figs constitute an excellent meal. 
 
 The date, which is the fruit of the date palm, and 
 grows in enormous quantities in certain tropic lands, 
 notably Arabia and Persia, is the least used in this 
 country of this trio of nutritious dried fruits, date 
 meal forming the bread the Arab carries as his sole 
 food on long journeys. 
 
 The date palm begins to bear at from six to eight 
 years and continues to produce for many genera- 
 tions, sometimes for 400 years. A single tree will 
 bear as many as 3000 pounds of dates in a season, 
 and it flourishes under conditions which are fatal to 
 all other forms of vegetation; indeed, the finest 
 dates we get come from the so-called "sunken gar- 
 dens" of the Sahara Desert. 
 
 Formerly the packing of dates was so carelessly 
 done as to bring them to this country in a condi- 
 tion far from tempting, but recognition of their re- 
 markable food value has led to a constantly increas- 
 
 79 
 
THE DATE, THE FIG AND THE PRUNE 
 
 ing effort to provide them for the pubHc properly 
 cleaned and packed in sanitary packages. 
 
 The Date Rivals Sirloin 
 
 The date's caloric content is one and two-thirds 
 that of sirloin steak. It contains 70 per cent of car- 
 bohydrates and 10 per cent of nitrogenous ele- 
 ments, and is one of the most easily digested of 
 fruits. Little wonder that the Arab can live upon 
 them under the hardest conditions. 
 
 In selecting dates choose those which are large 
 and soft, but not too sticky. The most desirable va- 
 riety for food use is of a reddish brown color, not 
 too much wrinkled, and with a whitish membrane 
 between the flesh and the stone. 
 
 When it comes to prunes — and every well-regu- 
 lated family should come to prunes in some form at 
 least once a day — it is one of the most encouraging 
 of present-day food facts that last year California 
 had to furnish nearly a quarter of a billion pounds 
 of these dried plums to supply the demand and more 
 than half of this vast quantity was consumed in the 
 United States. Europe ate a large proportion of 
 the other half, for during the war the American 
 prune played an important part in the food supply 
 of the warring countries. 
 
 How Prunes Came to America 
 
 The marvelous upgrowth of this industry has 
 come from a single tree planted in California in 
 1870 by a Frenchman named Peller. At that time 
 the prunes grown and cured in France were the 
 
 80 
 
ALLIES TO HEALTH AND ECONOMY 
 
 best in the world, but it was soon found that the soil 
 and climate of California were especially adapted 
 to these varieties of plums, and today the California 
 production alone amounts to more than that of all 
 the rest of the world. 
 
 The trees are planted 100 to an acre, and a single 
 tree often yields as much as 800 pounds of fruit in 
 one season. The fruit is allowed to remain on the 
 tree until it falls from complete ripeness, and is then 
 dried in the sun. The fruit is allowed to drop from 
 the tree in order to secure the fullest ripeness and 
 consequently the greatest possible sugar content. 
 California prunes, in addition to their fine flavor, 
 are rendered especially desirable because sterilizing 
 machines are used which clean the fruit at high tem- 
 perature and destroy all bacterial life. After being 
 cured, the prunes are graded into ten chief sizes, 
 ranking from 20 to 30 to the pound to 90 to 100. 
 
 In buying the prunes it is economical to pay the 
 slightly higher price for the larger sizes, since in the 
 very small sizes the bulk of the weight is taken up 
 by the inedible pit. Prunes which run 40 to 50 to 
 the pound provide about the largest percentage of 
 edible material, when gauged by the price ordinarily 
 asked. 
 
 Within the past decade, notably within the past 
 five years, primes have made great forward strides 
 as a popular food. When Uncle Sam set his seal of 
 approval on them as one of the most valuable foods 
 that could be served to our fighting men — and when 
 his pre-emption of so large a part of the crop sent 
 
 81 
 
THE DATE, THE FIG AND THE PRUNE 
 
 the prices skyward — a good many people who pre- 
 viously had passed them by paused to prove their 
 right to such preferment. 
 
 One trial is sufficient, as a rule, for when properly 
 cooked, stewed prunes constitute one of the most 
 delicious of dishes. 
 
 This is the Way to Stetv Them 
 
 The best way to stew primes is to cover them with 
 plenty of water and let them stand on the back of 
 the range or over the simmering flame of the gas 
 stove and undergo a long, slow cooking, without 
 previous soaking in cold water and without addition 
 of sugar during the cooking. 
 
 They should not be allowed to come to a boil at 
 any time, and should not be taken off imtil they are 
 plumped firm and the skins soft. When removed 
 from the stove a little sugar may be added, although 
 in many cases it will be found that no extra sweet- 
 ening is needed. They should stand at least twenty- 
 four hours before serving. This brings out their 
 full flavor and makes them wonderfully tender and 
 delicious. All things considered, the prune is one 
 of the most nutritious articles of diet we have, for 
 they contain large amoimts of protein and easily 
 digestible sugar. 
 
 There are many ways of serving these three dried 
 fruits. Within the past few years cooking experts 
 have paid special attention to them so that it is easy 
 to include one of them in the menu at least once a 
 day throughout the year without tiring those who 
 
 82 
 
ALLIES TO HEALTH AND ECONOMY 
 
 sit at the table. They are as well adapted to sub- 
 stantial dishes as to desserts, and the fact that sub- 
 stantial dishes can be made of the latter is a large 
 point in their favor. 
 
 A Triumphant Food Trinity 
 
 They can be eaten in some form or other by every 
 member of the family — even babies find them a wel- 
 come addition to their simple diet when cooked soft 
 and the pulp crushed — and prunes are often in- 
 cluded in special diets for invalids, the juice being 
 frequently employed as a vehicle for purgative 
 medicines. Because of their concentrated form they 
 are easily kept, though they should not be pur- 
 chased in too large quantities in warm weather. 
 
 They constitute a really triumphant trinity in any 
 consideration of food, whether weighed in the bal- 
 ance of nutritive worth or economic value. They 
 supply health, strength and goodness in a single 
 package, so to speak, and during the winter months 
 they take the place of fresh fruits whose peculiar 
 nutritive elements are so needed by the body, but 
 which are so often beyond the reach of the average 
 pocketbook. 
 
 In every home where good food is enjoyed, yet 
 where eating is regarded as something more than a 
 mere pleasing of the palate, the date, the fig and 
 the prune deserve to be used with much the same 
 regularity as now attends the potato and the meat 
 dish. Their food value places them far ahead of the 
 former and gives them good right to march in front 
 
 83 
 
THE DATE, THE FIG AND THE PRUNE 
 
 of the latter in the great procession of edible prod- 
 ucts. Until we have learned to make larger use of 
 them we shall be neglecting a rare opportimity to 
 pleasantly and economically build up the best of all 
 possessions — a sound body fit to house a sane mind. 
 With the beginning of the New Year why not put 
 among your resolutions "Eat more fruit," "Keep 
 well through food," "Give more thought to diet." 
 Any one of these slogans would bring your atten- 
 tion to these excellent dried fruits which provide 
 larger nutrition at less cost than the fresh varieties, 
 and especially is this true when supplies run low in 
 the winter time. 
 
 84 
 
DRIED FRUIT DELICACIES 
 
 Prune and Nut Salad 
 
 Wash one-half pound of large prunes and cover with cold water. 
 Simmer very slowly until tender. Drain and chill. Cut the prunes in 
 pieces lengthwise and mix with one-fourth pound of pecan or walnut 
 meats cut in lengthwise pieces. Mix one-third cupful of oil with three 
 tablespoon fills of lemon juice, one-half teaspoonful of salt and one- 
 fourth teaspoonful of paprika. Toss the nuts and prunes in the dress- 
 ing and serve in nests of crisp lettuce as a relish with cold roast meat, 
 duck or goose. 
 
 Stuffed Prune Salad 
 
 Wash one-half pound of large prunes, cover with cold water and 
 simmer for fifteen minutes. Drain, place in a colander and steam until 
 tender. Cool, cut a slit in each and remove pit. Set aside to chill. Mash 
 one cream cheese with one-half teaspoonful of salt, one-fourth tea- 
 spoonful of paprika and enough mayonnaise to moisten. Fill the cavi- 
 ties in the prunes with the cheese mixture and serve on lettuce with 
 French dressing. Grated American or Edam cheese may be used 
 instead of the cream cheese if desired. 
 
 Fruit Bread 
 
 Sift together one cupful of flour, one and one-fourth cupfuls of 
 graham flour, one tablespoonful of sugar, four teaspoonfuls of baking 
 powder, one teaspoonful of salt. Rub in five tablespoonfuls of shorten- 
 ing. Beat two eggs until light, add one cupful of milk and one-fourth 
 cupful of molasses. Stir into the dry mixture and add three-fourths 
 cupful of figs chopped fine, one-fourth cupful of dates, cut in small 
 pieces and six prunes, chopped fine. Pour into a well greased bread 
 pan and let stand thirty minutes. Bake in a moderate oven about forty 
 minutes. Let stand twenty-four hours before slicing. One-fourth 
 cupful of chopped nuts may be added if desired. 
 
 Prune Cornbread 
 
 Wash one-half pound of prunes, cover with cold water and simmer 
 for fifteen minutes. Drain and steam until tender, then remove pits 
 and cut prunes in small pieces. Mix and sift one cupful of cornmeal, 
 one cupful of flour, three-fourths teaspoonful of baking soda, one and 
 one-half teaspoonfuls of baking powder and one teaspoonful of salt. 
 Add one tablespoonful of sugar. Mix together one well-beaten egg and 
 one and one-fourth cupfuls of sour milk. Stir into the dry mixture, add 
 three tablespoonfuls of melted shortening and the prunes. Pour into a 
 well greased shallow pan and bake in a hot oven about twenty minutes. 
 
 Cornmeal Muffins With Dates 
 
 Cook together in a double boiler for five minutes one cupful of corn- 
 meal, two tablespoonfuls of brown sugar, one teaspoonful of salt, two 
 
 85 
 
THE DATE, THE FIG AND THE PRUNE 
 
 tablespoonfuls of shortening and one and one-fourth cupfuls of milk. 
 C!ool the mixture until lukewarm, add one egg, well beaten, and one 
 cupful of flour sifted with four teaspoonfuls of baking powder. Beat 
 until smooth, stir in one cupful of dates, cut in small pieces, and pour 
 into well greased muffin pans. Bake in a moderate oven about thirty 
 minutes. 
 
 Prune Stuffing 
 
 Mix two cupfuls of stale bread crumbs with two-thirds cupful of 
 melted shortening, one teaspoonful of salt, one-eighth teaspoonful of 
 pepper and one-half teaspoonful of sage. Add one apple, peeled and 
 chopped fine and one cupful of stewed, drained prunes cut in small 
 pieces. Moisten with prune juice and use to stuff turkey, duck or goose. 
 
 Date and Orange Salad 
 
 Soak two tablespoonfuls of gelatine in one-fourth cupful of cold 
 water. Dissolve over hot water and stir into two and one-half cupfuls 
 of grape juice. Add one-half cupful of sugar and stir until the sugar 
 dissolves. Cool until beginning to stiffen. In the meantime remove the 
 pits from two cupfuls of dates and stuff the centers with nut meats. 
 Peel two oranges and separate into sections. Arrange half the orange 
 sections and half the dates in a cold, wet mold. Fill the mold with the 
 gelatine mixture and chill. Turn out on small lettuce leaves and garnish 
 with the rest of the orange and dates. Serve with cream mayonnaise. 
 
 Parisian Sandwich Filling 
 
 Soak one cupful of prunes over night, drain, remove pits. Put 
 through a meat chopper with one cupful of dates and one cupful of 
 figs. Add enough orange juice to make a paste that can be easily 
 spread. Spread on slices of graham, whole wheat or white bread. This 
 filling will keep a long while in a covered jar and may be used as a 
 cake filling if desired. 
 
 Fruited Cereal 
 
 Stir one cupful of farina or two cupfuls of oatmeal into one quart 
 of rapidly boiling salted water. Cook for five minutes, stirring con- 
 stantly, then put in a double boiler and cook for forty to sixty minutes. 
 Fifteen minutes before serving stir in one cupful of finely chopped 
 dates or figs. 
 
 Imperial Tapioca 
 
 stir one-half cupful of minute tapioca into two and one-half cupfuls 
 of boiling water. Add one teaspoonful of salt and one inch of stick 
 cinnamon and cook until clear, stirring constantly at first. Remove 
 from the stove, take out the cinnamon and add one glass of currant 
 jelly, one-half cupful of chopped figs, one-half cupful of chopped dates 
 and one-fourth cupful of chopped nuts. Sweeten to taste and serve 
 hot or cold with cream or custard sauce. 
 
 86 
 
ALLIES OF HEALTH AND ECONOMY 
 
 Jellied Prune Whip 
 
 Wash one-half pound of prunes, cover with cold water and simmer 
 slowly until tender. Add one-half cupful of sugar and simmer five 
 minutes longer. Drain, saving juice, remove stones and cut the prunes 
 in very small pieces. Soak two tablespoonfuls of gelatine in one-fourth 
 cupful of cold water for five minutes and stir into the hot prune juice. 
 Add juice of one large lemon and cool until beginning to stiffen, then 
 whip until light and foamy. Fold in the prunes and the stiffly beaten 
 whites of two eggs. Pour into a mold or serving dish and serve very 
 cold. Garnish with whipped cream. 
 
 87 
 

 
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