Evening capital news. (Boise, Idaho) 1901-1927, 1914-08-07
{. f. i. i. i. 1. 1. I. i. i. /. /
i. i
+ Eat More Vegetables. i
+ :;
+ i. i. i. /. i. i. i. i. f. i. i


1. i. i. i. 1. i. j. i. i. i. i. I.
In the consumption of more succu-
lent vegetables lies the secret of cor
recting many digestive and blood dis
orders. Nowhere has nature bestowed
50 beneficiently those elements 30
necessary for purifying the blood. ton
ing up the system, and maintaining
normal elimination as in the vege-
table kingdom. The succulent vege-
tables are by no means rich in pro-
teins, carbohydrates, or fat; indeed.
the amount is so small as to remain
incidental. But they fill offices of no
less Importance in the scheme of nu-
triton, since they supply mineral salts
in their most assimilative form which
serve to enrich the blood stream and
to stimulate digestion. The cellulose
encourages the peristaltic action of
the alimentary tract and prevents the
accumulation of waste matter In the
system.
| The best blood toncs in the world
are to be found in spinach, watercress,
Ted beets, celery, onions. lettuce, etc.
These and similar vegetables should
year, either raw or cooked.
All vegetables should be cooked by
methods which insure the retention of
their important constituents. The idea
prevails among women that some vege-
tables, in order to be rendered whole
some should be parboiled in water and
then drained. In fact many of our
so-called instructors in cookery ad-
wise this method. Not long ago l
heard domestic science teacher adj
wise an audience of women that in
cooking onions they should be brought
+ to the boiling point in four different
waters and drained, and then allowed
to cook until tender, when they should
be drained again and seasoned and
served with a cream sauce. She fol-
lowed up this advice by saying that
when onions are cooked in this way the
odor is not noticeable on the breath.
Nothing very extraordinary about
that, for only the washed -out fiber re-
mains to be eaten. The sulphur, the
sugar and the essence the onion orig
inally contained went down the sink.
Still another teacher advises that
cabbage be parboiled in order to make
it wholesome. The fact is that cab
bage is more wholesome, and is more
easily digested, when eaten raw than
when cooked. This proves the falsity
of the above idea.
Spinach is another vegetable that
receives a Commute bath at the
hands of most cooks, when it is final.
~ drained and then seasoned and
served-that is, what is left of It. Spin
,f,t - 1t t., a.,
as found i'm vegetables are soluble in,
water so are easily extracted. Hence
the medicinal properties and the food
values in spinach are largely lost when
it is cooked in water and the water is
thrown away. This is the result that
accompanies the cooking of all vege-
tables in water and then draining them,
so it is obvious that this method is
wasteful and without merit since large
portion OF the food constituents and the
medicinal properties are lost.
Potatoes when peeled and allowed
to stand in water for several hours,
and then cooked and drained, lose
about 40 per cent Of their mineral mat
ter. Potatoes are rich in potash salts,
one of the important constituents of
the blood, and to preserve this ele-
ment is to preserve the medicinal prop
erty Of the potato. Some vegetables
lose as high as 80 per cent of their
total food value. Tests have proven
conclusively that if carrots, turnips,
cabbage and other similar vegetables
are cut up and then cooked in water
and drained, that from 20 to 80 per
cent of the n.u"ishinS LTcIeT ties are
lost. One can come to no ether con-
clusion than that this method is a
careless and an extravagant one. If
such enormous wastes were permitted
in the feeding of stock, or in the fac
tory, how long would the commercial
industries stand the strain? Steaming
vegetables or baking them in the
oven in vessels with tight-fitting lids
overcomes this useless and avoidable
waste, and overcomes the burning of
the foods and the pans in which they
are cooked.
How to Cook Spinach.
Subject the spinach to cold water
and pick 1t over carefully. discarding
all the yellow and decayed leaves.
Wash 1t through a sufficient number
of waters to remove all grit. There
will be no sediment in the bottom of
the pan when the spinach is clean.
Shake the water from it, and put it in
vessel with a tight-fltting lid.
Enough water will cling to the leaves
to cook II. Place the pan on an as