Knox Eat and Reduce Plan; Including Choice-of-Foods Chart

*** START OF THE PROJECT GUTENBERG EBOOK 63052 *** _NO DRUG ... NO HUNGER_ KNOX EAT AND REDUCE PLAN _including_ CHOICE-OF-FOODS CHART K-S COPR. 1957 CHARLES E. KNOX GELATINE CO., INC. Questions and answers regarding the NEW KNOX CHOICE-OF-FOODS diet: [Illustration: {uncaptioned}] Q. IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL OK? [Illustration: {uncaptioned}] A. _Indeed he will_ ... because the CHOICE-OF-FOODS DIET is based on sound nutritional principles with which your doctor has had a great deal of experience. For many years the medical profession has advised the use of Food Exchange Lists[1] where proper diet is of the utmost importance to the patient’s very existence ... as in the case of the diabetic. Naturally, this system of dieting must provide with unfailing accuracy, the proper amounts of protein, minerals and vitamins essential to good health at all times. Now, these carefully and scientifically developed Food Exchanges (or, as we call them ... CHOICES) have been adjusted to a reducing diet, making it one that can actually improve your health as well as control your weight. Q. IF YOU HAVE TRIED OTHER WAYS OF REDUCING WITHOUT SUCCESS ... WHY WILL THE CHOICE-OF-FOODS DIET SOLVE YOUR WEIGHT PROBLEM? [Illustration: {uncaptioned}] A. _Weight control normally involves just 2 factors_: the knowledge of a few simple rules of nutrition and your own will power to carry them out. First of all, there’s no mystery about why you’ve put on weight. You’ve been eating more food than your body burns up ... so, this extra food has turned to fat. You _will_ lose extra weight on this safe, sound diet ... because you’ll be eating fewer calories[2] than needed and will force your body to use the stored fat. You’ll find the CHOICE-OF-FOODS DIET is _more_ than a way to get rid of excess weight right now. It is a basic guide to good eating habits for anyone ... fat or thin. It will teach you _what foods_ and how much of them to eat to get slim and _stay_ slim. Q. IS THIS A MONOTONOUS “SAME FOODS EVERY DAY” DIET ... OR IS IT A VARIED ONE YOU’LL FIND EASY TO STICK TO? [Illustration: {uncaptioned}] A. _The Knox Choice-of-Foods diet offers you a wide variety of good_, normal _foods_ ... not extreme or faddish ones, from which to prepare meals you and your family will enjoy. In fact, the only way your family will know you’re dieting will be when they see you take smaller portions. A diet that allows you to eat such favorites as steak, baked potatoes, seafood and delicious desserts is one you’ll find easy to follow ... even long after you’ve reached your weight goal. Q. DO YOU HAVE TO SPEND TIME COUNTING CALORIES AND WORRYING ABOUT BALANCED MEALS? [Illustration: {uncaptioned}] A. _No, and this is one good reason why you’ll find it so easy to stay on the Knox Choice-of-Foods diet._ It does most of the work for you! As you look at the key to this reducing plan—the CHOICE-OF-FOODS DIET LISTS (shown on pull-out chart following page 18) you will quickly see that the foods you must eat classify into 6 simple lists. _The foods in amounts indicated in each of these lists are nutritional equals._ FOR EXAMPLE: Under the Meat List you will find seven foods ... each one having the _same amount of protein, carbohydrate, fat and calories_— Meat and poultry (Beef, lamb, pork, liver, chicken) Cold Cuts (Salami, minced ham, Bologna, liverwurst, luncheon loaf) Frankfurter Egg Fish (Haddock, flounder, bass, salmon, tuna, crab, lobster, shrimp, clams, oysters, sardines) Cheese (Cheddar type, cottage) Peanut butter If yours is the 1200 daily calorie diet ... and calls for 4 of the foods on the Meat List ... just select _any_ 4 of the foods you wish (in the quantity indicated) without thinking about calories and you can’t go wrong. _The calories have already been counted for you when the list was prepared._ Q. WHY DOES PROTEIN PLAY SUCH AN IMPORTANT ROLE IN THIS DIET? A. _Because this particular nutrient is a vital key to feeling, looking and doing your best at all times._ The more science proves about protein, the more we know of its importance in the daily diet. _Your body can’t store protein ... you must have a new supply of it every day to build and renew body tissues._ You can readily see, then, why protein is so necessary in reducing diets. Without it, body tissues waste away, muscles sag and pep lags. Q. HOW SOON WILL YOU SEE RESULTS ON THIS REDUCING DIET? [Illustration: {uncaptioned}] A. _You will lose from one to three pounds[3] a week._ However, don’t be discouraged if you lose slowly at first or if you lose at an irregular rate. Remember, you gained all these extra pounds over a period of time. Give yourself time to lose them. Q. IF YOU GET HUNGRY ... ARE “BETWEEN-MEAL” SNACKS ALLOWED ON THIS DIET? A. _Yes! Because they not only make dieting more pleasant, they are necessary!_ Nutritionally, a “between-meal” snack does two things: gives dieters an “energy lift” needed at late morning and late afternoon. Also, it dulls the appetite, making the dieter content with less food at the next meal. Remember, however, these snacks must be kept within your daily calorie pattern! Choice-of-Foods diet allows you to have the famous Knox High-Protein Gelatine Drink 3 times a day. [Illustration: {uncaptioned}] (Yes, this is the same concentrated protein drink doctors have recommended for years ... as a pleasant way to get more protein in the daily diet of persons whose daily intake of this vital nutrient may be inadequate.) In the reducing diet, the Knox Drink works 3 ways: 1. It’s a wonderfully refreshing and filling “between-meal” treat 2. It curbs your appetite, so you are satisfied with less food 3. It supplies you with _additional protein, a must_ when you are taking off excess weight. Take the Knox High-Protein Drink ½ hour before meals ... _IN EITHER OF THESE APPETIZING WAYS:_ AS A COLD DRINK (WITH FRUIT JUICES) [Illustration: {uncaptioned}] Empty 1 envelope Knox Gelatine in ¾ glass of orange juice, other fruit juices or water, not iced. Let liquid absorb the gelatine. Then stir briskly. Drink quickly. If it thickens, add more liquid, stir again. AS A HOT DRINK (WITH BOUILLON) [Illustration: {uncaptioned}] Sprinkle 1 envelope Knox Gelatine on ¼ cup cold water to soften. Add 1 bouillon cube and ¾ cup boiling water. Stir until gelatine and bouillon cube are thoroughly dissolved. ¾ cup of any very hot broth may be used in place of bouillon. Also, you’ll find you have a wide choice of delicious, filling Knox soups, salads and desserts that have so few calories ... _you may have a serving of any one of them a day and not worry about upsetting your daily calorie pattern_. Look for these delicious treats in the recipe section in back of book. Q. AFTER YOUR WEIGHT GOAL IS REACHED, HOW WILL YOU KEEP YOUR SLENDER, NEW FIGURE? A. _The sensible eating habits you form while following the Knox Choice-of-Foods diet and the Knox “Booster” Drink will help you do this!_ You will find you’ve lost much of your desire for over-eating. You’ve seen the dramatic change in your looks and your feelings. You’re more attractive, feel younger, healthier, happier. Now you want to stay that way! With the loss of excess weight, you are now entitled to more calories. However, always remember, _too many more calories_ will put extra pounds right back on. Actually, _you can have about ½ as many more calories as your original diet plan called for_. For instance, if you were on the 1200 calorie Knox diet, about 1800 calories is right for you to maintain your new weight. As you have already learned on page 8, Protein is the vital key to feeling and looking your best at all times ... particularly when you are reducing or _watching your weight_ as you are now doing. The Knox High-Protein “Booster” Drink[4] made with milk will not only add about 15 grams of useful, body-building Protein to your daily diet, but will also serve as a healthful curb to your appetite. [Illustration: {uncaptioned}] Take the Knox “Booster” Drink (with milk) ½ hour before lunch and dinner. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox Gelatine with 3-6 tablespoons _instant_ non-fat dry milk. (Varies with brand.) Fill with cold water. Stir briskly until milk thoroughly dissolves. Drink quickly. Q. HOW DO YOU GET STARTED ON THE KNOX CHOICE-OF-FOODS DIET? [Illustration: {uncaptioned}] A. FIRST, _find your desirable weight on the following chart_; SECOND, _determine the proper number of calories you need to lose weight_. HERE’S HOW: Let’s say you are a woman 5′3″ tall and have a medium frame; according to the table you should weigh 128 lbs. Now multiplying this by 10 you will have the recommended daily calories you should have to lose weight properly. 128 × 10 = 1280 calories [Illustration: {uncaptioned}] DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER[5] HEIGHT (_with WEIGHT IN POUNDS (_as shoes_) ordinarily dressed_) Feet Inches Small Medium Large Frame Frame Frame 5 2 116-125 124-133 131-142 5 3 119-128 127-136 133-144 5 4 122-132 130-140 137-149 5 5 126-136 134-144 141-153 5 6 129-139 137-147 145-157 5 7 133-143 141-151 149-162 5 8 136-147 145-156 153-166 5 9 140-151 149-160 157-170 5 10 144-155 153-164 161-175 5 11 148-159 157-168 165-180 6 0 152-164 161-173 169-185 6 1 157-169 167-178 174-190 6 2 163-175 171-184 179-196 6 3 168-180 176-189 184-202 [Illustration: {uncaptioned}] DESIRABLE WEIGHTS: WOMEN, AGES 25 AND OVER[5] HEIGHT (_with WEIGHT IN POUNDS (_as shoes_) ordinarily dressed_) Feet Inches Small Medium Large Frame Frame Frame 5 0 105-113 112-120 119-129 5 1 107-115 114-122 121-131 5 2 110-118 117-125 124-135 5 3 113-121 120-128 127-138 5 4 116-125 124-132 131-142 5 5 119-128 127-135 133-145 5 6 123-132 130-140 138-150 5 7 126-136 134-144 142-154 5 8 129-139 137-147 145-158 5 9 133-143 141-151 149-162 5 10 136-147 145-155 152-166 5 11 139-150 148-158 155-169 6 0 141-153 151-163 160-174 THIRD, _record present weight, weight goal and body measurements on the following chart ... every week record your progress_! YOUR CHECK-UP CHART Date At Beginning of Diet _____________________ At End of Diet _____________________ Your Desirable Weight _____________________ Your Measurements Week At Beginning 1 2 3 4 5 6 Weight, (pounds) _____ _____ _____ _____ _____ _____ Bust, (inches) _____ _____ _____ _____ _____ _____ Waist, (inches) _____ _____ _____ _____ _____ _____ Hips, (inches) _____ _____ _____ _____ _____ _____ FOURTH, _you’re ready to start diet ... and begin planning your meals from the Knox Choice-of-Foods diet lists on the pull-out chart following page 18_. It’s easy to do ... and to show you just _how easy_ it is we’ve done this sample menu for one day based on the 1200 CALORIE PATTERN: BREAKFAST THIS AMOUNTS TO _Knox High-Protein Gelatin Drink_ Made with ¾ cup Orange Juice 1½ Fruit List Choices Soft Cooked Egg 1 Meat List Choice Buttered Toast 1 Bread List Choice 1 Fat List Choice Milk 1 Milk List Choice Tea or Coffee (no milk or sugar) Free Choice “BETWEEN-MEAL” SNACK 30 Minutes before lunch—Knox Drink made with 1 cup Bouillon (see recipe page 10)—Free Choice (you do not have to count it in your daily calorie pattern). LUNCH THIS AMOUNTS TO Vegetable Plate with Minted 1 Vegetable List Choice Carrots Spinach, seasoned with vinegar 1 Vegetable List Choice Celery Hearts 1 Vegetable List Choice Bread and Butter 1 Bread List Choice 1 Fat List Choice Orange Cream ½ Milk List Choice Tea or Coffee Free Choice “BETWEEN-MEAL” SNACK Knox Drink made with ¾ cup 1½ Fruit List Choices Grapefruit Juice DINNER Lean Ground Beef Pattie 3 Meat List Choices Baked Potato with Lean Meat Juices 1 Bread List Choice Buttered Beets 1 Vegetable List Choice 1 Fat List Choice Perfection Salad with Low-Calorie Free Choice (you do not have to Salad Dressing count this in your calorie pattern) Banana 2 Fruit List Choices with Milk ½ Milk List Choice Tea or Coffee Free Choice ALSO NOTE THESE SPECIAL MENU HELPS 1. When a recipe serving is listed as “Free Choice” it means that you may eat 1 serving without having to count it in your daily diet pattern. 2. Use the milk in your meal plan to drink, in coffee, on cereal, or with other foods. 3. Serve vegetables plain or with part of the meat or fat choice for seasoning. You may wish to use together the vegetables, milk, and meat choices in your meal plan. This way you can make soups, stews, or other dishes in which you combine several foods. 4. Measure all foods on the Bread List after they have been cooked. 5. Eat the meat or fish prepared for the family as long as no fat or flour has been added. Meat juices, with the fat removed, may be used with your meat or vegetables for added flavor. It is important that you measure meat after it is cooked. Bones and extra fat should not be counted in the total weight. Cut off extra fat instead of eating it. 6. When you are on a reducing regime, no matter whether on a 1200, 1600, or 1800 calorie diet, use only the amount of fat permitted in that diet. You may use it in any way you prefer—as a spread, for seasoning foods, in dressing vegetables—but count the fat used in these ways as part of your total allowance for the day. It is easier to diet when food looks so appealing that you don’t miss high-calorie foods or high-calorie extras. SPECIAL RECIPE HELPS _It may help you to have a list of some foods that are low in calories._ LOW-CALORIE SWEETENERS Because each teaspoon of sugar gives 20 calories, you can cut them down if you use a sweetener that will not supply any calories. Low-calorie sweeteners mean sweet taste without calories and without sugar. The recipes in this booklet use saccharin (¼ grain tablets), Sucaryl (tablets or solution), and Sweeta (solution). 1 tablet saccharin Equaled in sweetness by 1 teaspoon of sugar or 1 tablet Sucaryl or ⅛ tsp. Sucaryl solution or 2 drops Sweeta It is unwise to take more than a reasonable amount (equal to about 12 tablets) as the total in the day’s meals. Liquid non-caloric sweeteners may be added directly to the dissolved gelatine mixture. Non-caloric sweetening tablets may be crushed and stirred into the dissolved gelatine mixture, or they may be dissolved in small amount of the liquid called for in a recipe, then added. LOW-CALORIE FOODS A number of low-calorie canned or bottle fruits, fruit juices, and beverages are now available in many markets. These foods add much interest in low-calorie diets. Low-calorie foods used in recipes in this booklet include: Canned Fruits, unsweetened Canned Fruits, non-caloric sweetened Canned Fruit Juices, unsweetened Canned Fruit Juices, non-caloric sweetened Carbonated Beverages, non-caloric sweetened Skim milk is a low-caloric form of milk which helps with successful weight loss by keeping calories low while food value remains high. Fluid skim milk or non-fat dry milk solids can be used. Non-fat dry milk solids plus water make skim milk. Follow directions on the package for correct proportions. To reliquefy—measure dry milk into glass; add 1 cup water and stir. Chill. STEPS TO SUCCESS WITH KNOX GELATINE RECIPES To insure satisfactory jelling, the number of grains of Knox Unflavored Gelatine in each envelope is measured scientifically. Tablespoons vary in size. An “envelope” of gelatine is always an accurate measure. To soften gelatine in all cold liquids except milk, sprinkle gelatine into ½ cup of the cold liquid. Let stand to soften. To soften gelatine in ½ cup of cold milk, stir the gelatine into the milk. To dissolve softened gelatine, stir into hot liquid required in the recipe, or place over hot water and stir until dissolved. One envelope of gelatine will gel up to 2 cups of liquid. When solids are added to 2 cups of a gelatine-liquid mixture, up to 2 cups may be added. MORE GEL-COOKERY HELPS Fresh pineapple and frozen must be cooked before adding it to a gelatine mixture to insure jelling; canned pineapple can be used as it comes from the can. When adding solid ingredients, the gelatine mixture is first chilled to the consistency of cold unbeaten egg white from fresh eggs. This prevents the solids from rising to the top or sinking to the bottom of the mold. To chill the gelatine mixture quickly to the consistency of unbeaten egg white, half fill the lower part of a double boiler with ice and water. Set upper part of double boiler containing the gelatine-liquid mixture over the ice. Stir frequently until it is a smooth, evenly chilled, unbeaten egg white consistency. As an alternative, two bowls may be used instead of the double boiler. When low-calorie sweeteners are used in the recipe, beat the egg whites stiff but not dry, then fold them in as directed. If sugar is used in the recipe when beaten egg whites are added to the gelatine, beat a part of it into the egg whites as in meringues. HOW TO MOLD AND UNMOLD KNOX GELATINE DISHES Jellied foods—soups, main dishes, salads, or desserts—can be molded in square, round, or loaf pans, muffin tins, washed tins from canned foods, bowls, cups, glasses, or paper drinking cups. For easy serving, a gelatine mixture may be chilled in serving dishes that will go directly to the table, or it may be spooned from bowls into serving dishes. To unmold, dip the mold in warm or hot water to the depth of the gelatine—metal molds in warm water, glass molds in hot water. Loosen edge with the tip of a paring knife. Place the serving dish on top of the mold, the two tightly together, and turn upside down. Shake, holding the serving dish tightly to the mold. Carefully lift off the mold. Gelatine may be unmolded at serving time, or even as long as an hour or so before mealtime if the service plate or platter is put back in the refrigerator. _Here’s the_ KEY _to the Reducing Plan_ THE KNOX CHOICE-OF-FOODS DIET LIST CHART [Illustration: {uncaptioned}] KNOX Gel-Cookery is GOOD EATING that’s good for you! [Illustration: {uncaptioned}] _On the following pages you’ll see tested low-calorie recipes that make reducing (AND WEIGHT-WATCHING AFTER REDUCING) a pleasure!_ JELLIED TOMATO BROTH _6 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine 1½ cups cold water 1½ cups tomato juice ½ teaspoon salt 2 teaspoons whole mixed spices Sprinkle gelatine on ½ cup cold water to soften. Combine the remaining water, tomato juice, salt, and spices. Bring to a full boil. Strain to remove spices. (It is helpful to place whole spices in a tea ball, so that they can be removed without straining the broth.) Stir in softened gelatine until thoroughly dissolved. Serve hot, or chilled to soft jelly consistency. VARIATION: Use 1½ cups canned tomatoes instead of tomato juice. Strain before adding softened gelatine. _1 Serving Equals Free Choice_ JELLIED BEEF BOUILLON _6 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine 3 cups water 3 beef bouillon cubes 2 tablespoons strained lemon juice Sprinkle gelatine on ½ cup cold water to soften. Simmer bouillon cubes in the remaining water until dissolved. Add softened gelatine and stir until dissolved. Stir in lemon juice. Serve hot, or chilled to soft jelly consistency. JELLIED TOMATO BEEF BOUILLON _6 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 2 tablespoons minced onion 1¾ cups fat-free, brown meat stock 1 cup tomatoes 1 tablespoon chopped parsley dash powdered cloves ½ teaspoon salt Sprinkle gelatine on the cold water to soften. Simmer onion in meat stock with tomatoes, parsley, cloves, and salt until tender. Strain. Add softened gelatine and stir until thoroughly dissolved. Measure, and if necessary, add very hot water to make 3 cups. Serve hot, or chilled to soft jelly consistency. VARIATIONS: Use 2 beef bouillon cubes and 1¾ cups water instead of meat stock, if desired. _1 Serving Equals Free Choice_ Use 1 cup tomato juice instead of tomatoes. _1 Serving Equals Free Choice_ Use 2 beef bouillon cubes and 1¾ cups water instead of meat stock, and use 1 cup tomato juice instead of tomatoes. _1 Serving Equals Free Choice_ JELLIED CONSOMMÉ ... Use reconstituted canned consommé or clarified beef, veal, or chicken stock instead of water, bouillon cubes, and lemon juice. _1 Serving Equals Free Choice_ JELLIED CHICKEN BOUILLON ... Use chicken bouillon cubes instead of beef bouillon cubes. Season with ½ teaspoon salt, ¼ teaspoon each pepper and mace instead of lemon juice. _1 Serving Equals Free Choice_ JELLIED CHICKEN BROTH ... Use 3 cups clarified chicken broth instead of bouillon cubes and water. Season same as Jellied Chicken Bouillon. _1 Serving Equals Free Choice_ JELLIED TOMATO CHICKEN BOUILLON _6 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine 2 cups chicken broth 1 cup strained tomatoes or tomato juice ½ teaspoon salt Sprinkle gelatine on ½ cup cold broth to soften. Heat the remaining broth, tomato juice, and salt until very hot. Add softened gelatine and stir until thoroughly dissolved. Serve piping hot, or chilled to soft jelly consistency. VARIATIONS: Use 2 chicken bouillon cubes plus 2 cups water instead of chicken broth. _1 Serving Equals Free Choice_ Use 2 chicken bouillon cubes plus 3 cups tomato juice instead of chicken broth and 1 cup tomatoes. _1 Serving Equals ½ Vegetable Choice_ JELLIED MADRILENE _4 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine 2½ cups clear beef stock[6] 1 medium tomato, fresh or canned 1½ tablespoons tomato paste 2 tablespoons tarragon vinegar ½ bay leaf 3 peppercorns ½ teaspoon salt 1 crushed egg shell Sprinkle gelatine on ½ cup cold beef stock to soften. Combine the remaining stock, tomato, tomato paste, vinegar, spices, salt, and egg shell. Heat to boiling, stirring constantly, over low heat. Remove from heat. Add softened gelatine and stir until thoroughly dissolved. Let stand 10 minutes. Strain through fine sieve covered with a damp cloth. Serve hot, or chilled to soft jelly consistency. BASIC MAIN COURSE SALAD MOLD _6 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1¼ cups very hot water 4 tablespoons vinegar ½ teaspoon salt ½ cup diced celery 2 tablespoons diced green pepper 2 tablespoons finely diced onion 1¼ cups flaked, cooked lean fish Sprinkle gelatine on the cold water to soften. Stir the softened gelatine into the very hot water until thoroughly dissolved. Add the vinegar and salt. Chill to unbeaten egg white consistency. Fold in vegetables and fish carefully. Turn into one large mold (3-4 cup) or 6 small molds. Chill until firm. VARIATIONS: Use 1¼ cups flaked salmon. _1 Serving Equals 1 Meat Choice_ Use 1¼ cups finely flaked crab meat plus 1 tablespoon mayonnaise. Mix together before folding into gelatine. _1 Serving Equals 1 Meat Choice_ Use 3 hard-cooked eggs, chopped, plus 1¼ cups flaked crab meat and 1 tablespoon mayonnaise. Mix together before folding into gelatine. _1 Serving Equals 1½ Meat Choices_ Use 1 cup flaked lobster plus ½ tablespoon mayonnaise. Mix together before folding into gelatine. _1 Serving Equals 1 Meat Choice_ Use 1¼ cups whole shrimp plus 1 tablespoon mayonnaise. Mix together before folding into gelatine. _1 Serving Equals 1 Meat Choice_ Use 1¼ cups flaked tuna fish. Reduce vinegar to 2 tablespoons and salt to ¼ teaspoon. _1 Serving Equals 1½ Meat Choices_ CRAB MEAT SOUFFLE MOLD _6 Servings_ _1 Serving Equals 1½ Meat Choices plus ½ Milk Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold skim milk[7] 1½ cups very hot skim milk[7] 2 egg yolks 1 teaspoon salt ¼ teaspoon paprika 2 tablespoons lemon juice 1 teaspoon prepared mustard 1½ cups cooked, flaked crab meat Stir gelatine into the cold skim milk to soften. Add the softened gelatine to the very hot skim milk and stir until thoroughly dissolved. Combine egg yolks, salt, and paprika; slowly add the hot mixture. Cook over hot, not boiling, water until mixture thickens, stirring constantly. Cool 10 minutes. Stir in lemon juice, mustard, and crab meat. Turn into one large mold (3-4 cup). Chill until firm. VARIATION: Use 1½ cups tuna or other fish instead of crab meat. _1 Serving Equals 2 Meat Choices plus ½ Milk Choice_ SALMON IN TOMATO ASPIC _6 Servings_ _1 Serving Equals 1½ Meat Choices_ 1 envelope Knox Unflavored Gelatine 1 cup water ¾ cup tomato juice 2 tablespoons vinegar ½ teaspoon salt ½ teaspoon whole mixed spices 1½ cups flaked canned salmon ¼ cup chopped celery ¼ cup chopped green pepper Sprinkle gelatine on ½ cup cold water to soften. Combine the remaining water, tomato juice, vinegar, salt, and spices. Bring to a full boil. Remove spices. (It is helpful to place whole spices in a tea ball, so that they can be removed without straining the broth.) Stir in softened gelatine until thoroughly dissolved. Chill to unbeaten egg white consistency. Blend in salmon, celery, and green pepper. Turn into one large mold (3 cup) or 6 individual molds. Chill until firm. VARIATIONS: Use 1½ cups flaked tuna fish instead of salmon. _1 Serving Equals 2 Meat Choices_ Use 1½ cups flaked cooked white meat fish (haddock) instead of salmon. _1 Serving Equals 1 Meat Choice_ Use 1½ cups flaked cooked fatty fish (halibut) instead of salmon. _1 Serving Equals 1½ Meat Choices_ CHICKEN PINEAPPLE MOLD _6 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine 1¾ cups chicken stock[8] 1 teaspoon salt 2 tablespoons lemon juice 1 non-caloric sweetening tablet or equivalent[9] ½ cup canned unsweetened pineapple, diced 1¼ cups cooked, diced chicken Sprinkle gelatine on ½ cup cold chicken stock to soften. Heat the remaining chicken stock with salt until boiling. Remove from heat. Stir in softened gelatine until thoroughly dissolved. Add lemon juice and non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in pineapple and chicken. Turn into a small loaf pan or one large mold (4 cup). Chill until firm. VARIATION: Use canned chicken broth or consommé instead of chicken bouillon cubes and water. _1 Serving Equals ½ Vegetable Choice_ [Illustration: {uncaptioned}] VEGETABLES MOLDED IN CHICKEN ASPIC _6 Servings_ _1 Serving Equals ½ Vegetable Choice_ 1 envelope Knox Unflavored Gelatine 2 cups water 2 chicken bouillon cubes ½ teaspoon salt ½ cup cooked, drained peas ½ cup cooked, drained, diced carrots ½ cup diced celery ¼ cup diced green pepper Sprinkle gelatine on ½ cup cold water to soften. Heat the remaining water with bouillon cubes until dissolved. Add salt and softened gelatine and stir until thoroughly dissolved. Chill to unbeaten egg white consistency. Stir in vegetables. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. VARIATION: Use canned chicken broth or consommé instead of chicken bouillon cubes and water. _1 Serving Equals ½ Vegetable Choice_ JELLIED CHICKEN MOUSSE _8 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1 cup very hot chicken stock ¼ teaspoon onion salt ⅔ cup chilled evaporated milk, whipped 1 tablespoon lemon juice 1½ cups cooked diced chicken Sprinkle gelatine on the cold water to soften. Dissolve the softened gelatine in very hot chicken stock to which onion salt has been added. Cool to unbeaten egg white consistency. Beat with rotary beater until fluffy. Fold in whipped evaporated milk and lemon juice. Blend in chicken. Turn into one large mold (6 cup). Chill until firm. VARIATION: Use 1½ cups cooked diced turkey instead of chicken. _1 Serving Equals 1 Meat Choice_ CHICKEN VEGETABLE MOLD _6 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine 2 cups water[10] 2 chicken bouillon cubes 1 cup cooked diced chicken ½ cup cooked or canned peas, well drained ½ cup diced celery 2 tablespoons diced pimiento 1 tablespoon finely chopped parsley Sprinkle gelatine on ½ cup cold water to soften. Heat the remaining water with bouillon cubes until cubes are completely dissolved. Remove from heat. Stir in softened gelatine until thoroughly dissolved. Chill to unbeaten egg white consistency. Fold in chicken and vegetables. Turn into one large mold (4 cup). Chill until firm. VARIATION: Pour a thin layer of gelatine and chicken stock mixture in a loaf pan and chill until almost firm. Meanwhile, chill remaining gelatine mixture to unbeaten egg white consistency. When the gelatine layer is almost firm, arrange 6 slices of chicken on it; add a little more of the gelatine mixture; chill again. Fold vegetables into remaining chilled mixture and carefully place on the jellied chicken slices. Chill again until mold is firm. _1 Serving Equals 1 Meat Choice_ [Illustration: {uncaptioned}] JELLIED MEAT SALAD _6 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 2 bouillon cubes 1¼ cups water 1½ tablespoons lemon juice 1 teaspoon grated onion 1 cup finely diced cooked meat ½ cup diced celery ½ cup cooked or canned peas, well drained Sprinkle gelatine on the cold water to soften. Combine bouillon cubes with the remaining water, lemon juice, and onion, and heat until bouillon cubes are completely dissolved. Add softened gelatine, and stir until thoroughly dissolved. Chill to unbeaten egg white consistency. Fold in meat, celery, and peas. Turn into a 4-cup loaf pan. Chill until firm. Cut into slices and serve on crisp lettuce. COTTAGE CHEESE IN TOMATO ASPIC _6 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1½ cups very hot tomato juice 2 bouillon cubes 1 cup cottage cheese 1 tablespoon grated onion 2 drops Worcestershire sauce ⅛ teaspoon pepper Sprinkle gelatine on the cold water to soften. Heat tomato juice and bouillon cubes until cubes are completely dissolved. Remove from heat. Add softened gelatine and stir until thoroughly dissolved. Chill to unbeaten egg white consistency. Blend in cottage cheese, onion, and seasonings. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. BASIC GELATINE SALAD _6 Servings_ _1 Serving Equals ½ Vegetable Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1¼ cups very hot water ¼ teaspoon salt ¼ cup vinegar or lemon juice 4 to 6 non-caloric sweetening tablets or equivalent[9] 1 cup shredded carrots ½ cup cooked or canned peas, well drained Sprinkle gelatine on the cold water to soften. Add softened gelatine to the very hot water and stir until thoroughly dissolved. Add the salt, vinegar, and non-caloric sweetener. Stir until thoroughly mixed. Chill to unbeaten egg white consistency. Fold in vegetables. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. VARIATIONS: Use 1¼ cups very hot consommé instead of very hot water. _1 Serving Equals ½ Vegetable Choice_ Use 1¼ cups very hot consommé instead of very hot water. Add 1 cup diced cooked meat instead of carrots. Decrease non-caloric sweetener to 1 tablet or equivalent. _1 Serving Equals 1 Meat Choice plus ½ Vegetable Choice_ Use 1½ cups very hot fruit juice instead of very hot water. Add fruit such as 1 cup orange sections, ½ cup grapefruit sections, and ½ cup pineapple cubes instead of vegetables. _1 Serving Equals 1½ Fruit Choice_ Use 1 cup shredded cabbage, ½ cup cooked carrots, and ½ cup cooked or canned peas as solids. Use vinegar instead of lemon juice. _1 Serving Equals ½ Vegetable Choice_ Use 1 cup diced apple and 1 cup drained grapefruit sections as solids. Use lemon juice instead of vinegar. _1 Serving Equals ½ Fruit Choice_ Use 1 cup diced cooked beets and 1 cup shredded raw spinach as solids. Use vinegar instead of lemon juice. _1 Serving Equals ½ Vegetable Choice_ Use 1½ cups drained grapefruit sections and ¼ cup coarsely chopped nutmeats as solids. Use lemon juice instead of vinegar. _1 Serving Equals ½ Fruit Choice plus ½ Fat Choice_ Use 1¼ cups diced apple, ½ cup diced celery, and ¼ cup coarsely chopped nutmeats as solids. Use lemon juice instead of vinegar. _1 Serving Equals ½ Fruit Choice plus ½ Fat Choice_ Use 1½ cups diced cucumber, ½ cup diced celery, and 1 tablespoon grated onion as solids. Use vinegar instead of lemon juice. _1 Serving Equals Free Choice_ Use 1 cup peas, 1 scant cup diced cooked carrots, and 1 tablespoon diced pimiento as solids. Use vinegar instead of lemon juice. _1 Serving Equals ½ Vegetable Choice_ Use 1 cup peas, ½ cup diced celery, and ½ cup diced green pepper as solids. Use vinegar instead of lemon juice. _1 Serving Equals ½ Vegetable Choice_ QUICK BASIC ASPIC _4 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine 2 cups water 2 bouillon cubes 2 tablespoons lemon juice Seasonings such as salt, pepper, parsley, thyme, savory, cloves, or bay leaf, as desired Sprinkle gelatine on ½ cup cold water to soften. Boil remaining water with bouillon cubes and seasonings until bouillon cubes are completely dissolved. Strain. Add lemon juice and enough hot water to make 1½ cups of liquid. Stir in softened gelatine until thoroughly dissolved. Pour into flat pan, one large mold (2 cup), or 4 individual molds. This aspic may be used as a garnish or as a base for jelling meat, fish, or vegetables. VARIATIONS: Use canned bouillon or consommé instead of water and bouillon cubes. Season to taste. _1 Serving Equals Free Choice_ Use beef bouillon cubes and add as solids—1 cup diced leftover meat, ½ cup diced celery, and 2 tablespoons chopped green pepper. Pour into one large mold (3-4 cup). _Makes 6 servings_ _1 Serving Equals 1 Meat Choice_ Use chicken bouillon cubes and add as solids—1 cup diced cooked chicken and ½ cup diced celery. Pour into one large mold (3-4 cup). [Illustration: {uncaptioned}] SAVORY TOMATO ASPIC _4 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 2 bouillon cubes 1½ cups tomato juice 1 tablespoon grated onion 2 drops Kitchen Bouquet ¼ teaspoon Worcestershire sauce ⅛ teaspoon pepper Sprinkle gelatine on the cold water to soften. Heat bouillon cubes in tomato juice until completely dissolved. Remove from heat. Stir in softened gelatine until thoroughly dissolved. Add seasonings. Pour into one large mold (2-3 cup) or 4 individual molds. Chill until firm. VARIATION: Pour into a flat pan to ½ inch depth. Chill until firm. Cut into fancy shapes to use as a garnish for cold meats. Will make approximately 16 such servings. _1 Serving Equals Free Choice_ QUICK TOMATO JUICE ASPIC _4 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine 2 cups tomato juice 1 tablespoon lemon juice ½ teaspoon salt ⅛ teaspoon pepper Sprinkle gelatine on ½ cup cold tomato juice to soften. Heat remaining tomato juice until very hot. Remove from heat. Add softened gelatine, lemon juice, and seasonings. Stir until thoroughly dissolved. Pour into one large mold (2 cup) or 4 individual molds. Chill until firm. VARIATION: Use above recipe, but before molding, chill to unbeaten egg white consistency. Stir in 2 cups crisp shredded cabbage. Turn into one large mold (3-4 cup) and chill until firm. _Makes 6 servings_ _1 Serving Equals Free Choice_ ORIGINAL PERFECTION SALAD MOLD _6 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1¼ cups very hot water ¼ cup vinegar 1 tablespoon lemon juice 6 non-caloric sweetening tablets or equivalent[9] ¾ cup finely shredded cabbage ½ teaspoon salt 1 cup diced celery 1 pimiento, chopped Sprinkle gelatine on the cold water to soften. Dissolve the softened gelatine thoroughly in the very hot water. Add vinegar, lemon juice, and non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in remaining ingredients and turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. SAVORY QUICK SALAD DRESSING _20 Servings—1 tablespoon each_ _1 Serving Equals Free Choice_ ¼ cup lemon juice 1 cup undiluted evaporated milk ½ teaspoon salt Combine lemon juice, evaporated milk, and salt in screw-top jar. Shake well to blend. [Illustration: {uncaptioned}] CARROT-ORANGE JELLIED SALAD _6 Servings_ _1 Serving Equals 1 Fruit Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold orange juice 1 cup very hot water ¼ teaspoon salt 3 tablespoons lemon juice or vinegar 9 non-caloric sweetening tablets or equivalent[9] ½ cup shredded raw carrot ¼ cup well drained, canned, crushed pineapple[11] ½ cup well drained, cubed orange sections Sprinkle gelatine on cold orange juice to soften. Combine very hot water, salt, lemon juice or vinegar, and non-caloric sweetener. Add the softened gelatine and stir until thoroughly dissolved. Chill to unbeaten egg white consistency. Fold in carrots, pineapple, and orange. Turn into one large mold (3 cup) or 6 individual molds. Chill and serve. LOW-CALORIE COOKED SALAD DRESSING _44 Servings—1 tablespoon each_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 2 teaspoons dry mustard 2 teaspoons salt ¼ teaspoon paprika 1⅓ cups boiling water 2 tablespoons butter or fortified margarine 2 eggs, well beaten 4 non-caloric sweetening tablets or equivalent[9] ½ cup vinegar Sprinkle gelatine on the cold water to soften in top of double boiler. Mix together mustard, salt, and paprika and gradually add the boiling water. Add this hot mixture and butter or margarine to softened gelatine. Stir until softened gelatine is thoroughly dissolved and butter or margarine is melted. Add gradually to the beaten eggs and return to top of double boiler. Cook over hot, but not boiling, water, until the mixture begins to thicken, stirring constantly. Remove from heat. Add non-caloric sweetener and very slowly stir in vinegar. Chill until slightly thickened. Beat with rotary beater until well blended. Store, covered, in refrigerator. To serve, beat lightly with a fork. BASIC “GEL” FOR NON-CALORIC CARBONATED BEVERAGES _4 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1½ cups non-caloric carbonated beverage Sprinkle gelatine on the cold water in top of double boiler. Stir over hot water until gelatine is thoroughly dissolved. Remove from heat. Add beverage and blend. Turn into one large mold (2 cup) or 4 individual molds. Chill until firm. SPANISH CREAM _8 Servings_ _1 Serving Equals ½ Milk Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold skim milk[7] 1½ cups very hot skim milk[7] ⅛ teaspoon salt 2 egg yolks, beaten 1 teaspoon vanilla extract 8 non-caloric sweetening tablets or equivalent[9] 2 egg whites, stiffly beaten Soften gelatine by stirring it into the cold skim milk in top of double boiler. Add the very hot skim milk and salt. Place over boiling water; stir until softened gelatine is thoroughly dissolved. Pour slowly into egg yolks, stirring constantly. Return to top of double boiler; cook over hot, but not boiling, water, stirring constantly, until mixture coats a spoon. Remove from heat. Add vanilla and non-caloric sweetener. Stir to dissolve completely. Chill until slightly thicker than unbeaten egg white consistency. Fold into beaten egg whites. Turn into one large mold (4 cup) or 8 individual molds. Chill until firm. CHERRY SPONGE _4 Servings_ _1 Serving Equals 1 Fruit Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1 one-pound can water packed sour pitted cherries 1 tablespoon lemon juice 8 non-caloric sweetening tablets or equivalent[9] 1 egg white, stiffly beaten Sprinkle gelatine on the cold water to soften. Empty cherries into a saucepan and boil for 5 minutes. Turn into bowl and beat with rotary beater until broken up in fine pieces. Measure and if necessary, add very hot water to make 1¼ cups. Add softened gelatine, lemon juice, and non-caloric sweetener; stir until softened gelatine is thoroughly dissolved. Chill to unbeaten egg white consistency. Whip with rotary beater until fluffy. Fold in beaten egg white until smooth. Turn into one large mold (2 cup) or 4 individual molds. Chill. CUCUMBER-GRAPEFRUIT SALAD MOLD _6 Servings_ _1 Serving Equals ½ Fruit Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1½ cups very hot water ¼ teaspoon salt 1 tablespoon vinegar 3 non-caloric sweetening tablets or equivalent[9] 1 cup diced, drained grapefruit sections 1 cup diced, drained cucumber Sprinkle gelatine on the cold water to soften. Stir softened gelatine into the very hot water with salt until it is thoroughly dissolved. Add vinegar and non-caloric sweetener. Chill to unbeaten egg white consistency. Fold in grapefruit and cucumber. Pour into one large mold (3-4 cup) or 6 individual molds. Chill until firm. LEMON GELATINE _4 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 1¼ cups very hot water ¼ cup lemon juice 6 non-caloric sweetening tablets or equivalent[9] Sprinkle gelatine on the cold water to soften. Stir the softened gelatine into the very hot water until thoroughly dissolved. Add lemon juice and non-caloric sweetener. Pour into one large mold (2-3 cup) or 4 individual molds. Chill until firm. APRICOT SPONGE _6 Servings_ _1 Serving Equals ½ Meat Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water ½ cup sieved apricot pulp 1 tablespoon grated lemon rind 1 tablespoon lemon juice 4 non-caloric sweetening tablets or equivalent[9] 3 egg whites, stiffly beaten but not dry Sprinkle gelatine on the cold water to soften in top of double boiler. Dissolve softened gelatine thoroughly over hot water. Stir in apricot pulp, lemon rind, lemon juice, and non-caloric sweetener. Chill until thickened but not firmly set. Whip with rotary beater until fluffy. Fold in beaten egg whites. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. VARIATION: Use ½ cup sieved prune pulp instead of apricot pulp. _1 Serving Equals ½ Meat Choice plus ½ Fruit Choice_ JELLIED BLANC MANGE [Illustration: {uncaptioned}] _4 Servings_ _1 Serving Equals ½ Milk Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold skim milk[7] 1½ cups very hot skim milk[7] ¼ teaspoon salt ½ teaspoon vanilla extract 8 non-caloric sweetening tablets or equivalent[9] Few drops of food coloring (optional) Soften gelatine by stirring it into the cold skim milk. Stir softened gelatine into the very hot skim milk with salt until thoroughly dissolved. Add vanilla and non-caloric sweetener. Tint with food coloring, if desired. Pour into one large mold (2-3 cup) or 4 individual molds. Chill until firm. VARIATION: BLANC MANGE WHIP _6 Servings_ _1 Serving Equals ½ Milk Choice_ Add ⅛ teaspoon nutmeg to Blanc Mange recipe. Reduce sweetening and food coloring, if desired. Chill to unbeaten egg white consistency. Beat until fluffy and fine textured. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. LEMON SNOW _6 Servings_ _1 Serving Equals Free Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 2 teaspoons finely grated lemon rind ¼ cup lemon juice 1¼ cups very hot water 16 non-caloric sweetening tablets or equivalent[9] 1 egg white Sprinkle gelatine on the cold water to soften. Add lemon rind and lemon juice to the very hot water. Bring to a boil. Remove from heat. Add softened gelatine and non-caloric sweetener; stir until thoroughly dissolved. Chill to unbeaten egg white consistency. Add unbeaten egg white; beat with a rotary beater until fluffy. Place container in bowl of ice or iced water. Beat until mixture begins to hold its shape. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. EGG NOG CHIFFON PUDDING _4 Servings_ _1 Serving Equals 1 Meat Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water 4 eggs, separated ¼ teaspoon salt 1¼ cups very hot water 10 non-caloric sweetening tablets or equivalent[9] 1½ teaspoons imitation rum flavoring ½ teaspoon grated nutmeg Sprinkle gelatine on the cold water to soften. Beat egg yolks, adding salt, until light and fluffy. Add the very hot water to egg yolks gradually and cook over simmering water, stirring constantly, until mixture coats spoon. Remove from heat. Stir in softened gelatine, non-caloric sweetener, flavoring, and nutmeg until gelatine is thoroughly dissolved. Chill to unbeaten egg white consistency. Beat egg whites until stiff but not dry. Fold into mixture carefully, blending well. Pile into 4 sherbet glasses. Sprinkle lightly with nutmeg and chill until firm. APPLESAUCE WHIP _6 Servings_ _1 Serving Equals 1 Fruit Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water ½ cup very hot water 2 tablespoons lemon juice 5 non-caloric sweetening tablets or equivalent[9] 2 cups cold, unsweetened applesauce Sprinkle gelatine on the cold water to soften. Stir the softened gelatine into the very hot water until thoroughly dissolved. Add lemon juice and non-caloric sweetener. Blend in cold applesauce. Chill thoroughly until thickened but not jellied. Whip with rotary beater until light. Chill again. Heap into serving dishes. KNOX BUTTER SPREAD _64 Tablespoons or 192 Teaspoons_ _1 Tablespoon Equals 1 Fat Choice_ _3 Teaspoons Equal 1 Fat Choice_ 1 envelope Knox Unflavored Gelatine 2 cups skim milk[7] 1 pound butter Few drops yellow food coloring Soften gelatine by stirring it into ½ cup cold skim milk in top of double boiler. Place over hot water. Stir to dissolve softened gelatine thoroughly. Soften butter. Gradually whip dissolved gelatine and remaining 1½ cups skim milk into butter with rotary beater. Blend in a few drops of yellow food coloring and additional salt, if desired. Pack into 2 one-pound butter cartons or in deep, oblong pan. Cover. Chill until firm. ORANGE CREAM _6 Servings_ _1 Serving Equals ½ Milk Choice_ 1 envelope Knox Unflavored Gelatine ½ cup cold water ½ cup scalded skim milk[7] 1 egg yolk, well beaten 1 tablespoon grated orange rind ⅔ cup orange juice 4 non-caloric sweetening tablets or equivalent[9] 1 tablespoon lemon juice 1 egg white, beaten stiff but not dry ¼ cup chilled evaporated milk, whipped Sprinkle gelatine on the cold water to soften. Stir the softened gelatine into the scalded skim milk until thoroughly dissolved. Slowly beat into egg yolk. Add orange rind; cook over hot water, stirring constantly, until mixture coats spoon. Remove from heat. Add orange juice, non-caloric sweetener and lemon juice. Chill to unbeaten egg white consistency. Fold in beaten egg white and whipped evaporated milk. Turn into one large mold (3-4 cup) or 6 individual molds. Chill until firm. VARIATION: Use ¼ cup heavy cream, whipped, instead of ¼ cup chilled evaporated milk, whipped. _1 Serving Equals ½ Milk Choice plus ½ Fat Choice_ Remember! [Illustration: {uncaptioned}] The Protein Drink referred to in this book is good for _you_ and your entire family. It is made with Knox Gelatine ... pure, finest quality gelatine that is _all protein_—no sugar ... unlike factory-flavored jell desserts, which are about ⅞ sugar and ⅛ gelatine. LITHO IN U. S. A. DOCTORS OFTEN RECOMMEND KNOX FOR OTHER SPECIAL DIETS SUCH AS diabetic, peptic ulcer, convalescent, low-salt and others. In every package of Knox Gelatine there is a list of special diet booklets, FREE for the asking. [Illustration: KNOX, THE REAL GELATINE ALL PROTEIN—NO SUGAR] SO IMPORTANT TO GETTING YOUR WEIGHT DOWN ... AND KEEPING IT DOWN! [Illustration: KNOX HIGH-PROTEIN GELATINE DRINK] ★ _It’s a wonderfully filling, refreshing drink_ ★ _It’ll curb your appetite, so you’ll be satisfied with less food_ ★ _It’ll give you additional Protein ... a must in reducing and weight-watching diets_ ★ SEE DIRECTIONS FOR MAKING KNOX DRINK—INSIDE FOLDER ... UNDER “BETWEEN-MEAL” SNACK LIST _Follow it and see how easy it is to lose those extra pounds_ ⇒ FOOTNOTES [1]_See Choice of Foods Chart._ [2]_Calories indicate the amount of energy a certain amount of food will supply._ [3]_If your physician wants you to lose faster than this he will tell you how many total calories you should have each day._ [4]_112 to 130 calories—varies with brand milk used._ [5]_Courtesy, Metropolitan Life Insurance Co._ [6]_Use 3 beef bouillon cubes plus 2½ cups water instead of beef stock, if desired._ [7]_Use ½ cup non-fat dry milk solids reliquefied with 2 cups water for skim milk._ [8]_Use 2 chicken bouillon cubes and 1¾ cups water instead of chicken stock, if desired._ [9]_See page 16 for kinds and amount of sweeteners to use._ [10]_Use 2 cups chicken stock instead of water plus bouillon cubes, if desired._ [11]_Unsweetened or canned with a non-caloric sweetener._ KNOX CHOICE-OF-FOODS DAILY DIET LISTS[a] for 1200 CALORIE DIETS 1600 CALORIE DIETS 1800 CALORIE DIETS IMPORTANT! To achieve your weight goal ... _your daily diet must include foods from each of the lists shown ... in the exact amounts indicated for your particular calorie pattern_. Your calorie pattern requirements are indicated in the same color in each list. 1200 calories (red), 1600 calories (blue), 1800 calories (green). You may eat these foods any time of the day you wish ... however, it’s advisable to divide them into 3 equal meals. MEASURE CAREFULLY ... USE STANDARD MEASURING CUPS AND SPOONS [a]_The Food Exchange Lists shown in this book are based on material included in “Meal Planning with Exchange Lists” prepared by Committees of the American Diabetes Association, Inc., and The American Dietetic Association in cooperation with the Chronic Disease Program, Public Health Service, Department of Health, Education and Welfare._ VEGETABLE LIST Each of the following food choices contains little carbohydrate, protein or calories. 1200 CALORIE DIET · Choice of any number 1600 CALORIE DIET · Choice of any number 1800 CALORIE DIET · Choice of any number In Raw Form, Size of Serving Unlimited; Cooked, Size Serving ½ to 1 cup. Asparagus Broccoli Brussels sprouts Cabbage Cauliflower Celery Chicory Cucumber Escarole Eggplant Lettuce Mushrooms Okra Pepper Radishes Greens: Beet greens Chard Collards Dandelion Kale Mustard Spinach Turnip greens Sauerkraut String beans Summer squash Tomatoes Watercress OR You may choose from this vegetable list. Each of the following foods contains 7 grams carbohydrate, 2 grams protein, 35 calories. 1200 CALORIE DIET · Choice of any 2 1600 CALORIE DIET · Choice of any 4 1800 CALORIE DIET · Choice of any 4 One Serving Equals ½ cup. Beets Carrots Onions Peas, green Pumpkin Rutabagas Squash, winter Turnips BREAD LIST Each of the following food choices contains 15 grams carbohydrate, 2 grams protein, 70 calories. 1200 CALORIE DIET · Choice of any 3 1600 CALORIE DIET · Choice of any 4 1800 CALORIE DIET · Choice of any 3 _Amount to Use_ Bread 1 slice Biscuit, roll (2″ diameter) 1 Muffin (2″ diameter) 1 Cornbread (1½″ cube) 1 Cereals, cooked ½ cup Dry, flake and puff types ¾ cup Rice, grits, cooked ½ cup Spaghetti, noodles, cooked ½ cup Macaroni, cooked ½ cup Crackers, graham (2½″ sq.) 2 Oysterettes (½ cup) 20 Saltines (2″ sq.) 5 Soda (2½″ sq.) 3 Round, thin 6 Flour 2½ tablespoons Vegetables Beans and peas, dried, ½ cup cooked (lima, navy, split peas, cowpea, etc.) Baked beans, no pork ¼ cup Corn ⅓ cup Popcorn 1 cup Parsnips ⅔ cup Potatoes, white 1 small Potatoes, white, mashed ½ cup Potatoes, sweet, or yams ¼ cup Sponge cake, plain (1½″ cube) 1 Ice cream (omit two fat ½ cup choices) MILK LIST Each of the following food choices contains 12 grams carbohydrate, 8 grams protein, 10 grams fat and 170 calories. 1200 CALORIE DIET · Choice of any 2 1600 CALORIE DIET · Choice of any 2 1800 CALORIE DIET · Choice of any 3 _Amount to Use_ Whole milk (plain or 1 cup homogenized) [12]Skim milk 1 cup Evaporated milk ½ cup Powdered whole milk ¼ cup [12]Non-fat dry milk solids ¼ cup Buttermilk (made from whole 1 cup milk) [12]Buttermilk (made from 1 cup skim milk) You can use the milk on your meal plan to drink in coffee, on cereal, or with other foods. FAT LIST Each of the following food choices contains 5 grams fat, 45 calories. 1200 CALORIE DIET · Choice of any 3 1600 CALORIE DIET · Choice of any 3 1800 CALORIE DIET · Choice of any 6 _Amount to Use_ Butter or margarine (1 small 1 teaspoon pat) Bacon, crisp 1 slice Cream, light 2 tablespoons Cream, heavy 1 tablespoon Cream cheese 1 tablespoon Avocado (4″ diameter) ⅛ French dressing 1 tablespoon Mayonnaise 1 teaspoon Oil or cooking fat 1 teaspoon Nuts 6 small Olives 5 small FRUIT LIST Each of the following food choices contains 10 grams carbohydrate and 40 calories. 1200 CALORIE DIET · Choice of any 5 1600 CALORIE DIET · Choice of any 5 1800 CALORIE DIET · Choice of any 5 _Amount to Use_ Apple (2″ diameter) 1 small Applesauce ½ cup Apricots, fresh 2 medium Apricots, dried 4 halves Banana ½ small Blackberries 1 cup Raspberries 1 cup Strawberries 1 cup Blueberries ⅔ cup Cantaloupe (6″ diameter) ¼ Cherries 10 large Dates 2 Figs, fresh 2 large Figs, dried 1 small Grapefruit ½ small Grapefruit juice ½ cup Grapes 12 Grape juice ¼ cup Honeydew melon, medium ⅛ Mango ½ small Orange 1 small Orange juice ½ cup Papaya ⅓ medium Peach 1 medium Pear 1 small Pineapple ½ cup Pineapple juice ⅓ cup Plums 2 medium Prunes, dried 2 medium Raisins 2 tablespoons Tangerine 1 large Watermelon 1 cup You may use your fruit fresh, dried, cooked, canned or frozen as long as no sugar has been added. MEAT LIST Each of the following food choices contains 7 grams protein, 5 grams fat, 75 calories. 1200 CALORIE DIET · Choice of any 4 1600 CALORIE DIET · Choice of any 6 1800 CALORIE DIET · Choice of any 6 _Amount to Use_ Meat and Poultry (_medium 1 ounce[13] fat_) 3-4 Oz. Average Serving (Beef, lamb, pork, liver, chicken, etc.) Cold cuts (4½″ x ⅛″) Salami, 1 slice Minced Ham, Bologna, Liverwurst, Luncheon Loaf Frankfurter (8-9 per lb.) 1 Egg 1 Fish: haddock, flounder, 1 ounce[13] bass, 3-4 Oz. Average Serving Serving Salmon, tuna, crab, lobster ¼ cup Shrimp, clams, oysters, 5 small etc. Sardines 3 medium Cheese, Cheddar type 1 ounce Cottage ¼ cup Peanut butter 2 tablespoons “BETWEEN-MEAL” SNACK LIST Each of the following “Between-Meal” snacks is made with Knox—the _real_ unflavored gelatine. There are only 28 calories in each envelope of High-Protein Knox. 1200 CALORIE DIET · Take Knox Drink 3 times daily 1600 CALORIE DIET · Take Knox Drink 3 times daily 1800 CALORIE DIET · Take Knox Drink 3 times daily Take the Knox High-Protein Drink ½ hour before meals as a cold drink (_with Fruit Juices_). Empty 1 envelope Knox Gelatine in ¾ glass of orange juice, other fruit juices or water, not iced. Let liquid absorb the gelatine. Then stir briskly. Drink quickly. If it thickens, add more liquid, stir again. OR As a hot drink (with Bouillon). Sprinkle 1 envelope Knox Gelatine on ¼ cup cold water to soften. Add 1 bouillon cube and ¾ cup boiling water. Stir until gelatine and bouillon cube are thoroughly dissolved. ¾ cup of any very hot broth may be used in place of bouillon. After you have reached your weight goal ... take Knox “Booster” Drink (with milk) to maintain weight and to supply additional protein. 1 (8 oz.) glass contains 15 grams protein, 130 calories. In an 8 or 10 oz. dry glass, thoroughly mix 1 envelope Knox Gelatine with 3 to 6 tablespoons _instant_ non-fat dry milk (varies with brand). Fill with cold water. Stir briskly until milk thoroughly dissolves. Drink quickly. FOOTNOTES [12]_Skim milk products contain less fat. When used instead of whole milk add 2 fat choices to get the same food value._ [13]_Equals 1 Meat Choice; 3 oz. serving uses 3 Meat List Choices._ _For additional copies of this convenient reducing chart to carry in your purse or pocket write_: CHAS. B. KNOX GELATINE CO., Johnstown, N. Y. Transcriber’s Notes —Silently corrected a few typos. —Retained publication information from the printed edition: this eBook is public-domain in the country of publication. —In the text versions only, text in italics is delimited by _underscores_. End of the Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous *** END OF THE PROJECT GUTENBERG EBOOK 63052 ***