The entire digestive process must receive careful attention during the heated season to keep it in healthful action. First of all, foods must be of very good quality and cooked simple. Heavy meats and fatty foods should be cut down to the minimum. To keep up the bulk, substitute in their place succulent green vegetables such as new peas, string beans, cooked cucumbers, summer cabbage, tomatoes, and all fresh fruits.
Salads, if they are properly made and are served at meals without meats, are ideal summer foods. One gets the nourishment of the egg in the mayonnaise dressing, the necessary fatty matter in the oil, which, mixed with a succulent green vegetable and whole wheat bread and butter, give an ideal meal.
In winter, we spread our bread thickly with butter, and take two salads a day with a good quantity of oil and very little acid. In summer we take a smaller measure of oil and a little more lemon juice.
Among the lighter dishes for hot weather are stuffed vegetables, which take the place of meat. Tomatoes, squash and cucumbers are all palatable stuffed with nuts and breadcrumbs or hard-boiled eggs and breadcrumbs. Green vegetables give little nourishment, it is true, but they certainly are appetizing and satisfying and if we are not at hard labor, they are far better than so much over nutritious food.
Cold meats garnished with greens are far more appetizing than joints. Do not have a Christmas dinner on the Fourth of July; it spoils the appetite, and those who eat it are uncomfortable, overheated, and ill.
Soups may be omitted during the hot term unless they are served cold. To me, cold soups are unpalatable, but many persons like them. Half a cup of fruit juice at the beginning of the meal in place of soup seems in better keeping and more appetizing.
Crisp lettuce leaves, finely-shaved cabbage and fresh sorrel may be dressed with French dressing and served once or twice a day. To change the flavor of your salads during the hot weather sprinkle them one day with a little chopped chive, or a few leaves of chopped aragon, or a clove of garlic. Cold, left-over vegetables, string beans, peas and cauliflower may be served the second day as a salad with French dressing.
After the peas are nicely seasoned and dressed they may be put into peeled tomatoes. With a bit of cheese and brown bread and butter you have an admirable luncheon.
by S. Rorer, 1909