The average homekeeper knows little of the nutritive value and chemical composition, of the food she buys. The desire to tickle the palate enters more into the selection of food than reason or judgment. Others, who have studied along certain lines without the fundamental training for this work, often make greater mistakes in the selection and combination of foods than if they had not studied the subject at all.

It is not sufficient to know just which foods are suitable to the individual and which are harmful; it is necessary to have a fairly well balanced diet which contains the correct proportions of protein and non-protein elements.

The following pages present briefs on the value and chemical nature of different foods not mentioned in recipes:

Vegetable Foods

These are divided into several classes. They are: Legumes, cereals, roots, bulbs, tubers, leaf, flower and fruit vegetables, All plants are made up of a mass of cells, each consisting of a membranous wall, enclosing a gelatinous mass, in which lie imbedded the nucleus or center of cell activity and minute grains of starch or other material which the plant has manufactured.

In young plants these cell walls are called cellulose; later wood cells begin to develop. The wood cells grow into fibrous material, called woody fibre. In poorly grown or stale, vegetables this woody tissue becomes very hard and thick, and therefore is indigestible. For this reason it is best that all green vegetables are grown quickly and eaten while they are fresh. When fresh they will snap crisply. Peas, green, corn and string beans will cook in one-third of the time if used directly after gathering, instead of being kept for several days before using.

The Legumes

The legumes are rich in vegetable protein, and differ from flesh foods on account of being richer in protein and minerals and less stimulating. They are free from animal intoxication.

Dried Peas

Green peas are richer in minerals than yellow peas, beans or lentils, the protein being in, the form of legumin and easier to digest. They are very purifying and should be eaten freely, especially during the cold winter or rainy season. They are a suitable food for the brain-worker as well as for the muscular-worker, and can be prepared in many different ways. Yellow peas are an excellent food for muscular-workers.

Dried Beans

They contain more of the protein than peas, lentils or beef. They are therefore a very rich food and should not be consumed in large quantities. The brown, red, and black beans are richer in iron and minerals, and are therefore more suitable in cold weather. The hulls of all legumes are difficult to digest, therefore it is important to soak legumes before cooking. In countries where the water is hard, it is well to have soft water on hand for the cooking of legumes. If rain water cannot be obtained, boil a kettle of water each day and set aside to cool for cooking purposes. Legumes may be soaked with hot or cold water. Green lima beans should be put to cook in boiling water without soaking, like all green vegetables.