3 4 The Project Gutenberg EBook of Knox Eat and Reduce Plan, by Anonymous This eBook is for the use of anyone anywhere in the United States and most other parts of the world at no cost and with almost no restrictions whatsoever. You may copy it, give it away or re-use it under the terms of the Project Gutenberg License included with this eBook or online at www.gutenberg.org. If you are not located in the United States, you'll have to check the laws of the country where you are located before using this ebook. Title: Knox Eat and Reduce Plan Including choice-of-foods Chart Author: Anonymous Release Date: August 27, 2020 [EBook #63052] Language: English Character set encoding: UTF-8 *** START OF THIS PROJECT GUTENBERG EBOOK KNOX EAT AND REDUCE PLAN *** Produced by Stephen Hutcheson, Lisa Corcoran and the Online Distributed Proofreading Team at https://www.pgdp.net Knox Eat and Reduce Plan 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: {uncaptioned} Q. IS THIS NEW DIET BASED ON SOUND REDUCING PRINCIPLES YOUR DOCTOR WILL OK? 5 6 7 {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? {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? {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? {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. 8 9 10 11 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? {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. {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) {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) {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. 12 13 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. {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? {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 {uncaptioned} DESIRABLE WEIGHTS: MEN, AGES 25 AND OVER[5] HEIGHT (with shoes) WEIGHT IN POUNDS (as ordinarily dressed) Feet Inches Small Frame Medium Frame Large 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 {uncaptioned} 14 DESIRABLE WEIGHTS: WOMEN, AGES 25 AND OVER[5] HEIGHT (with shoes) WEIGHT IN POUNDS (as ordinarily dressed) Feet Inches Small Frame Medium Frame Large 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 At Beginning Week 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 Carrots 1 Vegetable List Choice Spinach, seasoned with vinegar 1 Vegetable List Choice Celery Hearts 1 Vegetable List Choice 15 16 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 Grapefruit Juice 1½ Fruit List Choices 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 Salad Dressing Free Choice (you do not have to 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 17 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. 18 19 20 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 {uncaptioned} KNOX Gel-Cookery is GOOD EATING that’s good for you! {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. 21 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 22 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 23 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] 24 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 {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. 25 26 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 {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 27 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 28 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). {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