A Handbook of Health by Woods Hutchinson (learn to read books .txt) 📖
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Tomatoes are an exceedingly valuable, though rather recent addition to our dietary. Their fresh, pungent acid is, like the fruit acids, wholesome and beneficial; and they can be preserved or canned without losing any of their flavor. They were at one time denounced as being indigestible, and even as the cause of cancer; but these charges were due to ignorance and distrust of anything new.
Lighter Vegetables, or Paper Foods. The lighter vegetables such as lettuce, celery, spinach, cucumbers, and parsley have, in a previous chapter, been classed with the paper foods. They are all agreeable additions to the diet on account of their fresh taste and pleasant flavor, though they contain little or no nutritive matter.
The Advantages of a Vegetable Garden. Notwithstanding their slight fuel value, there are few more valuable and wholesome elements in the diet than an abundant supply of fresh green vegetables. Everyone who is so situated that he can possibly arrange for it, should have a garden, if only the tiniest patch, and grow them for his own use, both on account of their greater wholesomeness and freshness when so grown, and because of the valuable exercise in the open air, and the enjoyment and interest afforded by their care.
CHAPTER VIII COOKINGWhy We Cook our Food. While some of all classes of food may be eaten raw, yet we have gradually come to submit most of our foods to the heat of a fire, in various ways; this process is known as cooking. While cooking usually wastes a little, and sometimes a good deal, of the fuel value of the food and, if carelessly or stupidly done, may make it less digestible, in the main it makes it both more digestible and safer, though much more expensive. This it does in three ways: by making it taste better; by softening it so as to make it more easily masticated; and by sterilizing it, or destroying any germs or animal parasites which may be in it.
Cooking Improves the Taste of Food. It may seem almost absurd to regard changing the taste of a food as of sufficient importance to justify the expense and trouble of a long process like cooking. Yet this was probably one of the main reasons why cooking came into use in the first place; and it is still one of the most important reasons for continuing it. No one would feel attracted by a plate of slabs of raw meat, with a handful of flour, a raw potato or two, and some green apples; but cook these and you immediately have an appetizing and attractive meal. Any food, to be a thoroughly good food, must "taste good"; otherwise, part of it will fail to be digested, and will sooner or later upset the stomach and clog the appetite.
Cooking Makes Food Easier to Chew and Digest. The second important use of cooking is that it makes food both easier to masticate and easier to digest. As we have seen, it bursts the little coverings of the starchy grains, and makes the tough fibres of grains and roots crisp and brittle, as is well illustrated in the soft, mealy texture of a baked potato, and in the crispness of parched wheat or corn. It coagulates, or curdles, the jelly-like pulp of meat, and the gummy white of the egg, and the sticky gluten of wheat flour, so that they can be ground into tiny pieces between the teeth.
We could hardly eat the different kinds of grains and meals and flours in proper amounts at all, unless they were cooked; indeed they require much longer and more thorough baking, or boiling, than meats. The amount of cooking required should always be borne in mind when counting the cost of a diet, as the fuel, time, and labor consumed in cooking vegetable articles of diet often bring up their expense much more nearly to that of meats than the cost of the raw material in the shops would lead us to expect.
Cooking Sterilizes Food. A third, and probably on the whole, the most valuable and important service rendered by cooking is, that it sterilizes our food and kills any germs, or animal parasites, which may have been in the body of the animal, or in the leaves of the plant, from which it came; or, as is far the commoner and greater danger, may have got on it from dirty or careless handling, or exposure to dust. While it was undoubtedly the great improvement that cooking makes in the taste of food that first led our ancestors—and probably chiefly induces us—to use the process, it is hardly probable that they would have continued to bear the expense, trouble, and numerous discomforts of cooking, had they not noticed this significant fact: that those families and tribes that had the habit of thoroughly cooking their food, suffered least from diseases of the stomach and intestines, and hence lived longer and survived in greater numbers than the "raw fooders." We are perfectly right in spending a good deal of time, care, and thought on cooking, preparing, and serving our food, for we thus lengthen our lives and diminish our sicknesses. Civilized man is far healthier than any known "noble savage," in spite of what poets and story-tellers say to the contrary.
The Three Methods of Cooking. The three[11] chief methods of cooking—baking, or roasting; boiling, or stewing; and frying—have each their advantages as well as disadvantages. No one of them would be suitable for all kinds of food; and no one of them is to be condemned as unwholesome in itself, if intelligently done; although all of them, if carelessly, or stupidly, carried out, will waste food, and render it less digestible instead of more so. In the main, the methods that are in common use for each particular kind of food, or under each special condition, are reasonable and sensible—the result of hundreds of years of experimenting. The only exceptions are that, on account of its ease and quickness, frying is resorted to rather more frequently than is best; while boiling is more popular than it should be, on account of the small amount of thought and care involved in the process.
Roasting, or Baking. Roasting, or baking, is probably the highest form of the art of cooking, developing the finest flavors, causing less waste of food value, and requiring the greatest skill and care. On general principles, we may say that almost anything which can be roasted or baked, should be roasted or baked.
On the other hand, roasting or baking has the disadvantage of taking a great deal of fuel and of time, and of being exceedingly fatiguing and annoying for the cook, making the labor cost high; and it cannot be used where a meal is needed in a hurry. If the process is carelessly done and carried too far, it may also waste a great deal of the food material, either by burning or scorching, or by the commoner and almost equally wasteful process of turning the whole outside of the roast—particularly in the case of meat—into a hard, tough, leathery substance, which it is almost impossible either to chew or to digest.
Boiling. The advantages of boiling are that it is the easiest of all forms of cookery, and within the grasp of the lowest intelligence; that, on account of keeping the food continually surrounded by water, it leads to less waste and is far less likely than either baking or frying to result in destroying part of the food if not carefully watched; and that it can be used in cooking many cheap, coarse foods, such as the mushes, graham meal, corn meal, hominy, potatoes, cabbages, turnips, etc., which furnish the bulk of our food.
On the other hand, from the point of view of fuel used, it is the most expensive of all forms of cooking; and unless a fire is being kept up for other purposes, which allows boiling or stewing to go on on the back of the stove as an "extra," without additional expense, careful experiments have shown that the prolonged boiling needed by many of these cheaper and coarser foods, especially such as are recommended by most diet reformers, brings their total cost up to that of bread, milk, eggs, sugar, and the cheaper cuts of meat,—all of which are more wholesome and more appetizing foods.
The supposed saving in boiling meat, that you get two courses, soup and meat, out of one joint, is imaginary; for, as we have seen, the soup or water in which meat has been boiled contains little, or nothing, of the fuel value, or nourishing part of the meat; and all the flavor that is saved in this is lost by the boiled meat, rendering it not only much less appetizing, but also less digestible. You cannot have the flavor of your food in two places at once. If you save it in the soup, you lose it from the meat.
Frying. The chief advantages of frying are its marked saving of time, of fuel, and of discomfort to the cook; it also develops the appetizing flavors of the food to a very high degree. A wholesome, appetizing meal can be prepared by frying, much more quickly than by either baking or boiling, and with less than half the fuel expense.
The drawbacks of frying come chiefly from unintelligent and careless methods of applying it. It is somewhat wasteful of food material, particularly of meats; although, if the fat which is fried out in the process can be used in other cooking, or turned into a gravy, a good deal of this waste can be avoided. As, in frying, some form of fat has to be used to keep the food from burning, this fat is apt to form a coating over the surface and, if used in excessive amounts, at too low a temperature, may soak deeply into the food, thus coating over every particle of it with a thick, water-proof film, which prevents the juices of the stomach and the upper part of the bowel from attacking and digesting it. This undesirable result, however, can be entirely avoided by having both the pan and the melted fat which it contains, very hot, before the steak, chop, potatoes, or buckwheat cakes are put into the pan. When this is done, the heat of the pan and of the boiling fat instantly sears over the whole surface of the piece of food, and forms a coating which prevents the further penetration of the fat. Quick frying is, as a rule, a safe and wholesome form of cooking. Slow frying, which means stewing in melted grease for twenty or thirty minutes, is one of the most effective ways ever invented of spoiling good food and ruining digestion.
Why Every One should Learn how to Cook. Every boy and every girl ought to know how to cook. Cooking is a most interesting art, and a knowledge of it is a valuable part of a good education. Everybody would find such a knowledge exceedingly useful at some time in his life; and most of us, all our lives long. As a life-saving accomplishment, it is much more valuable than
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