I cup blackberry or strawberry juice Sugar to taste✪ Fruit Soup No. 1 Wash the sago in cold water, and drain well. Bring the fresh water to a boil, add the sago, and cook gently until clear. Add the fruit juices, also hot, and sweeten to taste. Very nice served cold. FRUIT SOUP No. 2 2 cups grape or berry juice l/z cup stewed raisins 6 cooked prunes 3 tablespoons sago Sugar to taste 2 cups water✪ Fruit Soup No. 2 Wash the sago the same as for the preceding, and put to cook in 2 cups of hot water until the sago is clear. Stone and quarter the prunes, mix all the ingredients, and sweeten to taste. (USB LEVEL MEASUREMENTS FOR ALL INGREDIENTS.) XV. ENTREES AND NOON-MEAL DISHES 'Study simplicity in the number of dishes, and variety in the character of the meals." To those seeking to provide a balanced diet, a few suggestions may be helpful. In many homes, meat is regarded as the chief part of the meal ; and, naturally, foods that are prepared to take the place of meat are denominated "meat substitutes." A wrong impression often associated with the use of this word, is that meat is a standard by which to judge the merits of foods that are to take its place in the dietary. The nutriment of meat being practically all protein, a well balanced meal is nearly impossible when meat is eaten. There is almost certain to be an excess of the protein element in such a meal. This excess of protein, as stated in a preceding chapter, tends to bring about early degeneracy of the human body and to shorten life. Therefore our aim should not be to bring the per- centage of protein up to that contained in meat ; for this would only serve to defeat one of tlie main objects in view, — that of properly balancing the food elements in a meal. A comparison between the body and the locomotive engine serves as an illustration in a study of the fuel value of foods. While iron is essential to keep the engine in repair, the greatest demand will be for fuel with which to heat the boiler. So in the vital economy, protein is essential for the growth and repair of tissue; but beyond this, it is inferior to carbohydrates and fats. And as different kinds of wood and coal are capable of giving off different degrees of heat, and also giving off that heat in longer or shorter periods of time, so with different kinds of foodstuffs. Also, certain kinds of coal leave a residue of clinkers 132 (USE LEVEL MEASUREMENTS FOR ALL INGREDIENTS.) to be raked out of the furnace; so when a person overeats of protein foods, there is an extra amount of work for the kidneys, to rid the system of accumulated poisons. For practical purposes, it may be said that grains — wheat, rice, corn, oats — have an average nutritive value of over 80%; legumes — dried peas, beans, lentils, and peanuts — about 85% ; nuts — almonds, filberts, walnuts — over ^o%; dried fruits — dates, figs, raisins — about 80%. Thus we find in grains, fruits, and nuts an ample supply of all-round building food. The various nut foods on the market, composed chiefly of grains and nuts, contain the nutritive elements of food in a very concentrated form, and should not be eaten too freely, but should be combined with other foods. A few examples of how they may be made into appetizing dishes will be given in some of the following recipes. Other nut foods of a similar nature may be used in place of the ones given, if desired.

AI-modernized reading of the original text

I cup blackberry or strawberry juice Sugar to taste Wash the sago in cold water, and drain well. Bring the fresh water to a boil, add the sago, and cook gently until clear. Add the fruit juices, also hot, and sweeten to taste. Very nice served cold. FRUIT SOUP No. 2 2 cups grape or berry juice l/z cup stewed raisins 6 cooked prunes 3 tablespoons sago Sugar to taste 2 cups water Wash the sago the same as for the preceding, and put to cook in 2 cups of hot water until the sago is clear. Stone and quarter the prunes, mix all the ingredients, and sweeten to taste. ENTREES AND NOON-MEAL DISHES 'Study simplicity in the number of dishes, and variety in the character of the meals." To those seeking to provide a balanced diet, a few suggestions may be helpful. In many homes, meat is regarded as the chief part of the meal ; and, naturally, foods that are prepared to take the place of meat are denominated "meat substitutes." A wrong impression often associated with the use of this word, is that meat is a standard by which to judge the merits of foods that are to take its place in the dietary. The nutriment of meat being practically all protein, a well balanced meal is nearly impossible when meat is eaten. There is almost certain to be an excess of the protein element in such a meal. This excess of protein, as stated in a preceding chapter, tends to bring about early degeneracy of the human body and to shorten life. Therefore our aim should not be to bring the percentage of protein up to that contained in meat ; for this would only serve to defeat one of tlie main objects in view, — that of properly balancing the food elements in a meal. A comparison between the body and the locomotive engine serves as an illustration in a study of the fuel value of foods. While iron is essential to keep the engine in repair, the greatest demand will be for fuel with which to heat the boiler. So in the vital economy, protein is essential for the growth and repair of tissue; but beyond this, it is inferior to carbohydrates and fats. And as different kinds of wood and coal are capable of giving off different degrees of heat, and also giving off that heat in longer or shorter periods of time, so with different kinds of foodstuffs. Also, certain kinds of coal leave a residue of clinkers to be raked out of the furnace; so when a person overeats of protein foods, there is an extra amount of work for the kidneys, to rid the system of accumulated poisons. For practical purposes, it may be said that grains — wheat, rice, corn, oats — have an average nutritive value of over 80%; legumes — dried peas, beans, lentils, and peanuts — about 85% ; nuts — almonds, filberts, walnuts — over ^o%; dried fruits — dates, figs, raisins — about 80%. Thus we find in grains, fruits, and nuts an ample supply of all-round building food. The various nut foods on the market, composed chiefly of grains and nuts, contain the nutritive elements of food in a very concentrated form, and should not be eaten too freely, but should be combined with other foods. A few examples of how they may be made into appetizing dishes will be given in some of the following recipes. Other nut foods of a similar nature may be used in place of the ones given, if desired.

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