water is preferable to hard, and the very nicest way to cook them is to steam them. The starchy vegetables, as the potato, rice, etc., are heat producers; the legumes, flesh and muscle builders; while the green vegetables, such as spinach, cabbage, young peas, etc., are useful for the salts they contain and furnish necessary bulk. Their medicinal properties are important. For instance, spinach affords relief in kidney troubles, asparagus purges the blood, celery acts on the nervous system, let- tuce is cooling in its effect, etc. In arranging meals starchy vegetables must be combined with watery ones, legumes with food contain- ing fat or oil, etc. For instance, potatoes sup- ply carbon, in which beef is deficient'; there- fore, potatoes and beef form a rational com- bination. The turnip and carrot contain a large amount of water, and should be used A with glutinous foods. The tomato contains a useful acid, but care must be taken in com- bining it with other acidulous vegetables or fruits. Many vegetable and fruit' acids cannot be used together, but vegetable acids usually 48 THE PHYSICAL CULTURE COOK BOOK. combine well with citric acid, as contained in oranges, lemons, etc. Slow, long cooking improves some vegeta- bles and makes them more digestible. Beans, dried peas and lentils should be cooked slowly for six to eight hours, and the skins should be removed. Turnips, carrots, parsnips, in short, all- old tubers, should be so cooked. TIME FOR COOKING VEGETABLES. Boiling. Asparagus — 15 to 20 minutes. Beans (Lima) — J^ hour, slowly. Beans (string) — 2 hours. Beans (dried) — 4 to 6 hours, slowly. Beets (young) — 45 to 60 minutes. Beet's (old) — 3 to 4 hours. Cabbage — 30 to 45 minutes. Carrots (young) — 45 to 60 minutes. Carrots (old) — 2 to 4 hours, slowly. Cauliflower — 30 to 45 minutes. Celery — 30 minutes. Corn (green, fresh) — 8 to 10 minutes. THE PHYSICAL CULTURE COOK BOOK. 49 Macaroni — I hour. Onions — 30 to 45 minutes. Oyster Plant — 30 to 60 minutes. Parsnips (according to size and age) — J/£ to 1 3/2 hours. Peas — 15 to 25 minutes. Split, dried peas — 4 to 6 hours. Potatoes — 20 to 30 minutes. Spinach — 20 to 30 minutes. Squash — 20 to 30 minutes. Tomatoes — 15 to 20 minutes. Turnips — i hour, boiled hard;' 4 to 5 hours, if steamed slowly. Baking. Beans — 6 to 10 hours. Potatoes — 45 to 60 minutes. Macaroni — y2 to I hour. i Boiled Potatoes. — New potatoes may be boiled in their jackets, but old potatoes should always be pared thin. Put in enough boiling, salted water✪ Boiled Potatoes to cover them and boil fast until tender, or about 20 minutes. Drain off the r 50 THE PHYSICAL CULTURE COOK BOOK. water and set on the back of the stove a mo- ment to dry out, shaking the pan occasionally. 2. Baked Potatoes. — Select even-sized po- tatoes, wash carefully and wipe dry and put in a moderately hot oven. Bake until soft. Break the skin of each a little. They should be done in about 45 minutes. Sweet potatoes can be baked as above. 3. Mashed Potatoes. — Boil the potatoes, drain, mash well and add a little salt, enough milk to soften, a piece of butter✪ Baked Potatoes, and beat well with a spoon. Put in the oven a moment to heat thoroughly and serve.

AI-modernized reading of the original text

water is preferable to hard, and the very nicest way to cook them is to steam them. The starchy vegetables, as the potato, rice, etc., are heat producers; the legumes, flesh and muscle builders; while the green vegetables, such as spinach, cabbage, young peas, etc., are useful for the salts they contain and furnish necessary bulk. Their medicinal properties are important. For instance, spinach affords relief in kidney troubles, asparagus purges the blood, celery acts on the nervous system, lettuce is cooling in its effect, etc. In arranging meals starchy vegetables must be combined with watery ones, legumes with food containing fat or oil, etc. For instance, potatoes supply carbon, in which beef is deficient; therefore, potatoes and beef form a rational combination. The turnip and carrot contain a large amount of water, and should be used with glutinous foods. The tomato contains a useful acid, but care must be taken in combining it with other acidulous vegetables or fruits. Many vegetable and fruit acids cannot be used together, but vegetable acids usually combine well with citric acid, as contained in oranges, lemons, etc. Slow, long cooking improves some vegetables and makes them more digestible. Beans, dried peas and lentils should be cooked slowly for six to eight hours, and the skins should be removed. Turnips, carrots, parsnips, in short, all- old tubers, should be so cooked. TIME FOR COOKING VEGETABLES. Boiling. Asparagus — 15 to 20 minutes. Beans (Lima) — J^ hour, slowly. Beans (string) — 2 hours. Beans (dried) — 4 to 6 hours, slowly. Beets (young) — 45 to 60 minutes. Beet's (old) — 3 to 4 hours. Cabbage — 30 to 45 minutes. Carrots (young) — 45 to 60 minutes. Carrots (old) — 2 to 4 hours, slowly. Cauliflower — 30 to 45 minutes. Celery — 30 minutes. Corn (green, fresh) — 8 to 10 minutes. Macaroni — I hour. Onions — 30 to 45 minutes. Oyster Plant — 30 to 60 minutes. Parsnips (according to size and age) — J/£ to 1 3/2 hours. Peas — 15 to 25 minutes. Split, dried peas — 4 to 6 hours. Potatoes — 20 to 30 minutes. Spinach — 20 to 30 minutes. Squash — 20 to 30 minutes. Tomatoes — 15 to 20 minutes. Turnips — 1 hour, boiled hard; 4 to 5 hours, if steamed slowly. Baking. Beans — 6 to 10 hours. Potatoes — 45 to 60 minutes. Macaroni — y2 to I hour. i Boiled Potatoes. — New potatoes may be boiled in their jackets, but old potatoes should always be pared thin. Put in enough boiling, salted water to cover them and boil fast until tender, or about 20 minutes. Drain off the r water and set on the back of the stove a moment to dry out, shaking the pan occasionally. 2. Baked Potatoes. — Select even-sized potatoes, wash carefully and wipe dry and put in a moderately hot oven. Bake until soft. Break the skin of each a little. They should be done in about 45 minutes. Sweet potatoes can be baked as above. 3. Mashed Potatoes. — Boil the potatoes, drain, mash well and add a little salt, enough milk to soften, a piece of butter, and beat well with a spoon. Put in the oven a moment to heat thoroughly and serve.

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