Vegetables, fresh fruits, and berries are known as the protective foods, for they provide the body with the protective vitamins, minerals, and enzymes.
Many people are aware that the body requires a continuous supply of calcium and iron as well as other mineral elements and that these minerals are obtained in abundance in fresh vegetables and in many fruits and berries. It is also known that these foods provide us with all the vitamins we need. However, few realise that fruits, vegetables, and berries also supply the very important elements known as enzymes, which aid in the digestion and assimilation of food.
The importance of these vital elements is gaining increased recognition, and it is essential to know that cooking or the application of a high degree of heat to these foods destroys a great many of them.
Raw Foods First
No diet is complete without a liberal intake of these foods. They are of greatest value when eaten raw. One should eat at least one raw vegetable salad a day. Such vegetables as lettuce, tomatoes, celery, cucumber, radishes, escarole, chicory, dandelion, watercress, green pepper, cabbage, carrots, beets, scallions, beet greens, and spinach can be used to create many tempting salad combinations.
Do not fail to use the raw vegetable and fruit salads described in this section. They will add zest and pleasure to your meals as well as years to your life.
It has been mentioned that in England, where there is always a shortage of fresh vegetables, the people were urged by their government during the war years to grow herbs and greens in window boxes to supplement their diets. This campaign was quite successful from a nutritional point of view.
In addition to the raw vegetable salads, the steamed and
baked vegetables listed here should help you in planning many interesting meals. Prepare these dishes as outlined, and your family will look forward to each meal with keen anticipation.
Always bear in mind, however, that the steamed and baked vegetables and the stewed fruits and berries may be used in addition to but not in place of raw foods. The raw foods, when fresh and full grown, contain valuable ingredients in their natural unspoiled form, and their flavors are unexcelled. When these foods are cooked or baked or steamed, many of their valuable ingredients are destroyed and their flavors altered.
For Flavor and Taste
To enhance the flavor of raw vegetable salads or to add flavor to steamed, cooked, or baked vegetables, tomatoes, onions, green peppers, dill, garlic, sage, caraway seeds, pimento, bay leaf, basil, marjoram, chives, mint leaves, paprika, and watercress may be used to great advantage. Follow the recipes carefully, and use any of the above vegetables or herbs if additional flavoring are desired.
The dressings, relishes, and sauces that are described will help to improve the flavor of our foods and make each meal more enjoyable.
The harmful effects of salt, pepper, mustard, vinegar, or other sharp and irritating spices and condiments in general use are now universally recognised. Our bland and nonirritating vegetable and herb flavorings, however, make the use of the harmful condiments and spices entirely unnecessary.
In regard to salt, it is well known in the scientific world that only a limited quantity of the amount ingested by the average person is eliminated through the kidneys, and that the rest is retained in the body.
Other sharp spices and condiments, each in its own way, are irritating to the cells and tissues of the body and should therefore be replaced with our mild nonirritating flavorings.