MIDDAY MEALS

The meal in the middle of the day must vary according to the work to be done after it. If much mental strain has to be borne or business done, the meal must be a light one, and should be lunch rather than dinner. Those engaged in hard physical work should make their chief meal about midday, and have a light repast in the evening.

LUNCH.--One of the simplest lunches is that composed of Allinson wholemeal bread and fruit. From 6 to 8 oz. of bread may be eaten, and about 1/2 lb. of any raw fruit that is in season; afterwards a glass of lemon water or bran tea, Brunak, or a cup of thin, cool, and not too sweet cocoa may be taken, or a tumbler of milk and water slowly sipped. The fruit may be advantageously replaced by a salad, which is a pleasant change from fruit, and sits as lightly on the stomach. Wholemeal biscuits and fruit, with a cup of fluid, form another good lunch. A basin of any kind of porridge with milk, but without sugar, also makes a light and good midday repast; or a basin of thin vegetable soup and bread, or macaroni, or even plain vegetables. The best lunch of all will be found in Allinson wholemeal bread, and salad or fruit, as it is not wise to burden the system with too much cooked food, and one never feels so light after made dishes as after bread and fruit.

Labouring men who wish to take something with them to work will find 12 oz. of Allinson wholemeal bread, 1/2 lb. fresh fruit, and a large mug of Brunak or cocoa satisfy them well; or instead of cocoa they may have milk and water, lemon water, lemonade, oatmeal water, or some harmless non-alcoholic drink. Another good meal is made from 1/2 lb. of the wholemeal bread and butter, and a 1/4 lb. of peas pudding spread between the slices. The peas can be flavoured with a little pepper, salt, and mustard by those who still cling to condiments. 12 oz. of the wholemeal bread, 2 or 3 oz. of cheese, some raw fruit, or an onion, celery, watercress, or other greenstuff, with a large cup of fluid, form another good meal. 1/2 lb. of coarse oatmeal or crushed wheat made into porridge the day before, and warmed up at midday, will last a man well until he gets home at night. Or a boiled bread pudding may be taken to work, warmed and eaten. This is made from the wholemeal bread, which is soaked in hot water until soft, then crushed or crumbled, some currants or raisins are then mixed with this, a little soaked sago stirred in; lastly, a very little sugar and spice are added as a flavouring. This mixture is then tied up in a pudding cloth and boiled, or it may be put in a pudding basin covered with a cloth, and boiled in a saucepan. A pleasing addition to this pudding is some finely chopped almonds, or Brazil nuts.

As dinner is the chief meal of the day it should consist of substantial food. It may be taken in the middle of the day by those who work hard; but if taken at night, at least five hours must elapse before going to bed, so that the stomach may have done its work before sleep comes on.

A dinner may consist of many courses or different dishes, but the simpler the dishes and the less numerous the courses the better. A person who makes his meal from one dish only is the wisest of all. He who limits himself to two courses does well, but he who takes more than three courses lays up for himself stomach troubles or disorder of the system. When only one course is had, then good solid food must be eaten; when two courses are the rule, a moderate amount of each should be taken; and it three different dishes are provided, a proportionately lighter quantity of each. Various dishes may be served for the dinner meal, such as soups, omelettes, savouries, pies, batters, and sweet courses.

The plainest dinner any one can eat is that composed of Allinson wholemeal bread and raw fruit. A man in full work may eat from 12 to 16 oz. of the wholemeal bread, and about the same quantity of ripe raw fruit. The bread is best dry, the next best is when a thin scrape of butter is spread on it. If hard physical work has to be done, a cup of Brunak, cocoa, milk and water, or lemon water, should be drunk at the end of the meal. In winter these fluids might be taken warmed, but in summer they are best cool or cold. This wholesome fare can be varied in a variety of ways; some might like a salad instead of the fruit, and others may prefer cold vegetables. A few Brazil nuts, almonds, walnuts, some Spanish nuts, or a piece of cocoanut may be eaten with the bread in winter. Others not subject to piles, constipation, or eczema, &c., may take 2 oz. of cheese and an onion with their bread, or a hard-boiled egg. This simple meal can be easily carried to work, or on a journey. Wholemeal biscuits or Allinson rusks may be used instead of bread if one is on a walking tour, cycling trip, or boating excursion, or even on ordinary occasions for a change.

Of cooked dinners, the simplest is that composed of potatoes baked, steamed, or boiled in their skins, eaten with another vegetable, sauce, and the wholemeal bread. Baked potatoes are the most wholesome, and their skins should always be eaten; steamed potatoes are next; whilst boiled ones, especially if peeled, are not nearly so good. Any seasonable vegetable may be steamed and eaten with the potatoes, such as cauliflower, cabbage, sprouts, broccoli, carrot, turnip, beetroot, parsnips, or boiled celery, or onions. Recipes for the sauces used with this course will be found in another part of the book; they may be parsley, onion, caper, tomato, or brown gravy sauce. This dinner may be varied by adding to it a poached, fried, or boiled egg. As a second course, baked apples, or stewed fresh fruit and bread may be eaten; or Allinson bread pudding, or rice, sago, tapioca, or macaroni pudding with stewed fruit. Persons troubled with piles, varicose veins, varicocele, or constipation must avoid this dinner as much as possible. If they do eat it they must be sure to eat the skins of the potatoes, and take the Allinson bread pudding or bread and fruit afterwards, avoiding puddings of rice, sago, tapioca, or macaroni.