It was obvious then that natural foods must contain unknown essential food factors. These are now known as vitamins. The most important are Vitamins A, B and C.
Vitamin A plays an important part in building up our resistance to infection. It is essential for the adapting of the eye to sudden changes of light. “Night blindness” may be due to a deficiency of Vitamin A.
Good sources of this vitamin are Spinach, Carrots, Cabbage, Peas and Beans. Halibut liver oil and Cod liver oil, Herrings, Margarine.
Vitamin B is essential for the correct functioning of the nervous system, which influences our digestive system.
Good sources of the vitamin are Wheatmeal Bread and Flour, Oatmeal, Vegetable Extract.
Vitamin C maintains the correct structure of the tissue of the blood-vessels. Complete absence of this vitamin from the diet leads to scurvy.
Good sources of the vitamin are Potatoes, Green Vegetables (especially raw), Root Vegetables (especially raw) and Fruit.
Vitamin values are expressed, not in ounces nor grammes but in International Units. Since our daily requirement of Vitamin A is taken as about 5,000 International Units, we may find it useful to remember that:
I oz. Carrots contains 540 International Units of Vitamin A.
I oz. Boiled Cabbage contains 356 International Units of Vitamin A.
By eating half a pound of carrots and four ounces of cabbage we should almost have satisfied our total daily requirement.
Our daily requirement of Vitamin B is much smaller. It is taken as 500 International Units. Here we may find it useful to remember that:
I oz. Oatmeal contains 92 International Units of Vitamin B.
I oz. Wheatmeal Bread contains 28 International Units of Vitamin B.
By eating four ounces of oatmeal and four ounces of wheatmeal bread we should again be very near the figure of our total daily requirement.
Our daily requirement of Vitamin C is taken as 1,250 International Units.
Here we may find it useful to remember that:
I oz. Potatoes contains from 105–140 International Units of Vitamin C.
I oz. Boiled Cabbage contains 95 International Units of Vitamin C.
By eating half a pound of potatoes and a quarter of a pound of cabbage we can satisfy our total daily requirement of Vitamin C.
MINERAL SALTS
Iron and Calcium.—We should be careful to guard against a deficiency of Iron in our foods. Iron is an element of great importance in the body, specially to women and girls, who need it to safeguard them against tiredness and anaemia.
Good sources of Iron are Wheatmeal Bread, Oatmeal, Watercress and Spinach.
Calcium is necessary to our bodies for building bones and teeth. This naturally means that it is of great importance to growing children, to expectant and nursing mothers.
Good sources of Calcium are Milk and Green Vegetables.
IT WAS once said that English cooking demanded a Society for the Prevention of Cruelty to Vegetables. But now we no longer regard them as a mere accompaniment to a meat dish—a food to be cooked in water and served haphazardly. We are learning to value them highly and cook them well.
We can produce enough vegetables in our country to feed the whole nation. Last year saw our production enormously increased by the Dig for Victory Campaign. This year, as the diggers grow more numerous and more experienced, we shall increase it still further.
We recognise the importance of vegetables as a Protective Food. We know that some (potatoes for example) are good Energy Food also.
Not only are they valuable food, but properly cooked or attractively served raw, vegetables are delicious, full of variety, and capable of being used in a number of different ways.
A salad can be as pretty as a bunch of flowers, yet do you as much good as a steak and kidney pudding. Even if you like a meat and vegetable meal best, don’t forget that you can feed well from a course of vegetables alone. Or, if you are near the end of your meat ration, an extra vegetable will transform it into a substantial meal.
The main thing to remember in cooking vegetables is to bring them to table as near their normal selves, and with as much of their natural goodness as possible. Cook them in a steamer if you can; they will retain more flavour.
Wash all green vegetables thoroughly and soak them in cold water with a teaspoon of salt for not more than half an hour. Then shred them finely. If you are going to “boil” them, go easy with the water. Put them into a saucepan with not more than a teacupful of boiling water and a pinch of salt. If you can, add a fleck of margarine or cooking fat on top, though in these rationed days you may not be able to spare it.
Replace the lid and boil steadily for 10–15 minutes, shaking the pan to keep the vegetables clear. Drain the vegetables well and serve them hot. Any stock that remains should be strained off and used for gravy or soup.
Use the outside leaves of green vegetables. Shred them and put them into soup, or add them shredded to a hot-pot.
For root vegetables—carrots, turnips, swedes, etc.—the most important thing to remember is to scrape or peel them lightly, taking as little off the edible parts as possible. Steam them if you can, boil them in a very little salted water if you can’t. They are good, too, baked round the joint or in a very little water in a dish in the oven. The only exception to this rule is beetroot (see p. 15).
ARTICHOKES (Jerusalem)
These are good winter vegetables, rarely used as much as they might be.
If the artichokes are dipped in very hot water prior to peeling, the skin scrapes off very easily, and with little waste. Place them immediately into cold water to which a little vinegar has been added, to save them from discolouring.
They can then be steamed, or boiled in a little salted water. For a more nourishing dish, cook them in sufficient boiling milk and water, in equal quantities, to just cover, add a pinch of salt and cook steadily for 15–20 minutes with the lid on the saucepan. Remove the vegetables and thicken the stock as described on page 115. Then replace the artichokes in the sauce, heat up and serve.
ARTICHOKE SOUP
1 pint vegetable boilings or water.
1/2 pint milk.
1 oz. cooking fat or margarine.
11/2 lb. artichokes.
A little chopped spring onion.
Seasoning of pepper and salt.
Peel and slice the artichokes as above and chop the onion. Toss the vegetables in the melted fat, lid on the pan, until the fat is absorbed and the flavours are well drawn. Pour on the water or vegetable liquor, add a pinch of salt, replace the lid and allow to simmer for half an hour, or until the vegetables are tender.
Pass them through a sieve, or beat to a puree with a wooden spoon. Blend 11/2