Cheese is very rich in protein—far more so than lean beef. If well chosen, and new, it is a most valuable article of diet, and feeds brain, nerves, and muscles; but as it is a concentrated food it should not be taken in excessive quantity. Half a pound of cheese is almost equal to a pound of average flesh meat. The best varieties are Wenslet, Gruyère (very rich in phosphorus), Port Salut, Milk ([155]), Wensleydale, Cheshire and Cheddar.
Protose, Nuttose, and similar malted nut-meats, are more than equivalent to lean beef—minus water, waste products, and disease germs. The International Health Association first invented these valuable substitutes for animal food, and has an able advisory medical staff, therefore they may be regarded as results of modern dietetic research. Protose contains 25% protein and 14% fat.
White Haricots are rich in protein (far more so than lean meat), and should be eaten in moderation. Brown haricots contain iron in addition to their large percentage of protein.
Lentils are almost identical in composition, but are more suitable for those who do not have much physical toil.
Peas are slightly less nitrogenous than lentils and haricots, but otherwise very similar; they are best when eaten in a green form, and when young and tender. When they are old the peas should always be passed through a potato masher, as the skins are very indigestible.
Macaroni contains starch and a certain amount of the gluten of wheat. Some of the best varieties are made with eggs as well as flour. Tomato sauce is the best accompaniment to it, with Parmesan or grated and melted cheese (see recipes [66] to [71]).
Rice as usually sold consists chiefly of starch, but if unglazed and once milled, it is much more nourishing, as the cuticle of the cereal (which is rich in gluten and protein) is then left on it. The addition of cheese or eggs, makes it a more complete food (see recipes [72] to [80]).
Potatoes consist principally of starch and water, with a certain amount of potash. Their dietetic value is not high.
Wholewheat Bread contains, in addition to its starch, much vegetable albumen, and a large supply of mineral salts, such as phosphates, etc. It is, therefore, when light and well cooked, of high dietetic value both for flesh-forming and nerve feeding. Physical workers should use it as a staple article of food, and mental workers will also find it most helpful. The coarser the brown flour, the more laxative is the influence of the bread. This is point worth noting.