Nuts are, as a rule, very rich in oil and contain a fair proportion of
proteid; when well masticated they are a very valuable food. Walnuts are
one of the best, and the kernels can be purchased shelled, thus avoiding
much trouble. They can be finely ground in a nut-mill and used for several
purposes, mixed in the proportion of about two ounces to the pound of
wheatmeal they produce a rich flavoured bread. They can also he used in
sweet cakes and in rich puddings to increase their food value, lightness
and taste. Pine kernels being very oily, can be used with flour in the
place of lard or butter.

Fruits are generally looked upon as luxuries, rather than as food
capable of supplying a meal or a substantial part of one. They are usually
eaten only when the appetite has been appeased by what is considered more
substantial fare. Fresh fruits contain a larger proportion of water than
nearly all other raw foods, and consequently the proportion of
nourishment is small; but we must not despise them on this account. Milk
contains as much or more water. Certain foods which in the raw state
contain very little water, such as the pulses and cereals when cooked
absorb a very large quantity; this is particularly the case in making
porridge. Cabbage, cauliflower, Spanish onions and turnips, after cooking
contain even 97 per cent. of water. Roast beef contains on an average 48
per cent., and cooked round steak with fat removed 63 per cent. of water.
It is customary at meal times to drink water, tea, coffee, beer, wine, &c.
When a meal contains any considerable quantity of fresh fruits there need
be no desire to drink. Notwithstanding that fruits contain so much water,
a dietary consisting of fruits with nuts, to which may be added bread and
vegetables, will contain less water than the total quantity usually
consumed by a person taking the more customary highly cooked and seasoned
foods. An advantage is that the water in fruits is in a wholesome