Make ready a large kettle of rapidly boiling water. Wrap a piece of paper around the lobster or crab, and plunge it head downward into the boiling water. Let the water boil gently for 20 minutes——longer if the lobsters are very large. To open, a strong pair of scissors is the best utensil and sometimes a hammer is necessary for the heavy claws. Pull out the flesh, keeping it as whole as possible. The stomach of the lobster and crab should be taken out and can be recognized near the head. The long intestine should also be removed and is easy to find in the hinderpart by splitting open this part and removing a long white string. The soft green portion is the liver and is eatable. _To serve._——(_a_) Pick apart and serve on lettuce with a French dressing, or (_b_) Serve hot with melted butter. MEAT SUBSTITUTES Among these, beans, peas, lentils, eggs, milk, and cheese have already been mentioned. Fish is classed also as a meat substitute. =Nuts.=——These are a valuable meat substitute, some of them having a good protein content, and a high fat content as well. (See Fig. 66.) They maybe served raw for dessert, with some fruit either fresh or dried, raisins and nuts being a pleasing combination. They should be thoroughly masticated. They are also palatable and possibly more digestible when cooked. The reason that many people consider nuts indigestible is because they eat them between meals, and do not give them a proper place in a meal, eating them when enough food of other kinds has been taken. One who is open-minded in the matter of menus will find that nuts, raw or cooked, can literally take the place of meat in a meal. [Illustration: FIG. 66.——Composition of nuts.] _Almonds_ are always available in the markets and are so rich in protein and fat that a pound of shelled almonds is equivalent in food value to about three pounds of steak. At usual prices a good grade of almonds is more economical than the ordinary cuts of meat. _Chestnuts_ are a staple food in parts of Italy, and have a delicious flavor in soups, stuffings, and sauces. Our own native chestnuts, boiled and served whole or roasted, make an excellent simple dessert. _Hickory nuts_, _English walnuts_, _pecan nuts_, and _filberts_ are not only palatable in muffins, cake, and yeast bread, but add to the food value in a rational way. _Peanuts_ are rich in oil and protein. They are nearly equal to almonds in food value and are even more economical. Peanuts are too concentrated a food for eating between meals or to be taken after a meal already sufficient, but they may take the place of meat in the meal and peanut butter may be used on bread and in sandwiches without butter. They, too, may be used with cake and cookies. _Chopped nuts_ may be served with a variety of desserts. Remember always that they are to be considered food. 100-CALORIE PORTIONS OF SHELLED NUTS