Vegetarian supplement to Scientific feeding

Dedication

THESE PAGES ARE DEDICATED TO ALL -WHO READ T3EM,

WITH THE EARNEST DESIRE TO MAINTAIN HEALTH

AND FB£TH»T DISEASES WHICH ARE CREATED

Introduction

This book has been prepared to meet the needs of a constantly increasing" number who for various reasons have adopted a vegetarian or near vegetarian diet.

My experiences first as a nurse, later as a physician, have brought me in contact with many different nationalities, and from them has been gleaned much valuable information which has been used in the hope of aiding all who are earnestly seeking a safe and sane method of living, simple and rational methods of using vegetarian foods.

It has been my special object to eliminate artificial sugar in the recipes as much as possible, also to pay special attention to correct chemical food combinations which are as important as their proper selection and preparation.

My endeavor has been to perfect a system of hygienic feeding which avoids all such mixtures as tend to over-load the system with excess of starch and soft nitrogenous foods — an excess which results in malnutrition and dangerous diseases.

The book is designed for all who do not desire meat in their bill of fare. It will serve as a handbook for summer cookery, containing menus and recipes which are in harmony with the laws of health.

In adopting a raw food diet, or in reducing heat-giving elements, such as artificial sugars and hot drinks, it is important to apply more external heat to the body for a while, or else have the morning meal served in a sunny room. Plenty of outdoor exercise is necessary to properly utilize a vegetarian diet.

In the preparation of this volume I have been assisted by several friends who are interested in the publication of such a work.

It is my hope that this book will be instrumental in reducing the high cost of living as well as in lessening women's work and worry.

PART I.

Chapter I. "the Blood Is The Life,"

Its Structure and Function Depend on the Building Material.

Foods are substances which, when introduced into the system, supply the necessary material for growth, renewal and maintenance of the vital structures. Food is anything" that nourishes.

Foods must contain the same elements found in our bodies. The body requires a combination of different food elements in proper proportion to produce a suitable diet. Foods are divided into five classes: water, protein, fats, carbohydrates and mineral matters.

Air and sun are also foods, but are not generally spoken of as nutrient.

WATER.

Our bodies consist of about two-thirds water. It helps to regulate the body processes, and supplies building material. Watery fruits and vegetables contain pure distilled water. The amount of water required for the average individual differs greatly. If water is added to our foods in the cooking process, a lesser amount is required for drinking. Wholesome, non-stimulating food will call for a normal supply of water between meals.

PROTEINS.

These are sometimes called albumen, and they supply the body with nitrogen, sulphur and phosporus. They are great

Pure water is as important as pure food. If you boil your water the minerals are deposited on the bottom of the kettle instead of in the system for bone-making material.

tissue builders ; they also furnish energy and heat, in combination with fats and carbohydrates.

Sources of Proteins :

Legumes, lean meats, nuts, cheese, whites of eggs, fish, and the glutens of the grains. Milk contains proteins in the right proportion with fats and sugars to make it suitable as a food for infants. Oats, wheat, and rye contain more protein than other grains, and if no other protein foods are on hand, these can maintain health for a long time without harm.

FATS.

They are obtained from the vegetable and annimal kingdoms. They supply heat and energy in the most concentrated form, and are also flesh-builders. In diseased conditions, where economy of nerve force is required, fats in combination with acids, minerals and gelatine can form a substitute for part of the protein foods.

CARBOHYDRATES.

These are found in large percentage in cerals and in fruits which contain stones and seeds, and in underground vegetables, including the lighter starches, such as sago, agar agar, sea moss and gum. Milk can serve as a carbohydrate for special conditions , being evenly proportioned with fats and protein it contains little waste. A certain amount of carbohydrate foods in the form of cereals is necessary in our daily diet, as they are rich in lime and fat — yielding material which is required for ligamentous and other elastic tissue. People who live on fruits, greens and nuts, or on fruits, greens and meats only, require a larger amount of protein food, in order to make up for the loss of cereals.

MINERAL MATTER.

In an organic form, we find mineral matter in large proportions in green leaf vegetables, small fruits and berries, bran, rye, green peas, string beans, tomatoes, yolks of eggs and in

Teach a growing child that selecting and preparing his food is an important occupation. Do not allow a child to fill his body with trash.

all the outer skins of legumes, grains and fruits. The importance of the mineral elements in our foods has been little understood, so far. Of la\e, health reformers are beginning to realize that many serious diseases, such as tuberculosis, insanity and malnutrition, are the result of mineral starvation. Three-fourths of these valuable minerals are removed from our foods daily by modern milling, bleaching, and polishing of rice, wheat, corn and all the other grains. Not alone the minerals, but necessary volatile oils, acids, and ferments are removed by these processes. Refined white flour and sugar have been on the market for the last hundred years ; and much time and health have been wasted with the writing of fashionable cook books, and the manufacture of anemic snow white cakes, crackers, biscuits and soft putrefying puddings and desserts, prepared with skim milk, sugar and eggs. The deficiency of minerals in these products has created an abnormal desire for salts, spices, and chemically pure sugar, followed by an additional craving for intoxicating beverages and liquors. The latter articles cannot enter into the composition of perfect teeth and bone, or gray nervous tissue ; therefore, the result is premature death and many new diseases.

It is my desire to present in this book food combinations as perfect as can be produced from food material with our present methods of milling and preliminary treatment. Many people have become so delicate in structure that they cannot use coarse breads and cereals ; therefore, a variety of different cereal foods have been included. Vegetable foods, such as are rich in minerals, have been added to the breakfast foods in place of sugar and beverages. In order to supply the body with the necessary amount of minerals, we must learn to eat greens for breakfast, until our so-called breakfast foods have improved in quality.

All foods possess potential or latent energy. The sun is the great positive element, and plants store up the sun's energy. It is transferred to us through the eating of plants and animal

Keep the feet warm, the head cool and the stomach not too full. Take walks out of doors daily and breathe deeply. Do not wear itigrht shoes or corsets.

foods. Through the process of oxidation this energy 1- free in our bodies, and appears as heat and muscular power. This energy contained in foods is known as heat or fuel value, and is expressed in terms of a heat unit or calorie. A calorie is the amount of heat necessary to raise one kilogram of water, one degree centigrade. This is spoken of as a large caloric, which is used in determining the energy value of food. The small calorie is r>/iooo of a large caloric.

The physiological fuel and energy value of the different foods is as follows :

i gram of Protein yields 4 Calories

1 gram of Eat _ yields 9 Calories

1 gram of Carbohydrates yields 4 Calories

To determine the energy value of a food or combination of foods it is necessary to know first its composition. Then determine the weight of protein, fat, ami carbohydrate in grams and 'multiply these weights accordingly.

Many people are under the impression that if a certain food is recommended as especially healthful, over-indulgence must be beneficial. A LI natural foods are wholesome; over-eating- piod'uces discomfort and disease. Home fruits and vegetables have high medicinal values. Specific foods prescribed in large quantities are useful for certain ailments, but not for a healthy individual.

Some people think that we become like the food we eait. This is true when the vibrations of what we eat are stronger than the vibrations in our bodies. All food consumed has a vibration of its own and unless th-e vital force within can change the rate of vibration of the food eaten and tune it to the vibration of the body Itself, one cannot become nourished, or in other words "he becomes like the food he eats." There is but one force or energy in the body, which is life or "spirit". Under normal conditions this force has in itself all the power to harmonize with the vibrations of the foods taken into the body. Provided there is a demand for food in the form of true hunger.

Natural diet, deep rythmic breathing with corresponding exercises awaken latent talents within us and rapid mental and spiritual unfoldment takes place. Inharmony, disease and pain are caused by living a life contrary to the laws of God and Xai'irre.

Chapter II. Preparation Of Foods

A standard measuring cup contains 8 ounces or ^-pint. I tablespoon is equal to 3 teaspoons. 'A tablespoons is equal to 1 ounce. 8 tablespoons is equal to 4 ounces or Vi-cup. 16 tablespoons is equal to 8 ounces or 1 cup.

All ingredients measured by the cup, tablespoon or teaspoon are DO ;isured level.

I pound (English weight) is equal to 425 grams or 16 ounces.

1 pound (Metric system), is equal to 500 grams.

2 pounds (Metric system) is equal to 1000 grams, or 1 kilogram.

GREEN VEGETABLES.

Green vegetables furnish a large amount of easily digested carbohydrates and contain much mineral matter. That they add to the highest purity of our blood has been proven by the fact that many blood and skin diseases have been cured by the application of specific greens alone. However, no matter how valuable an article is, it should be used according to the needs of the individual. As vegetables also contain a large amount of water, it is not wise for one who has to perform active mental or physical labor to indulge in a large amount of cooked, especially underground, vegetables at the noon meal. At this time of the day the system requires the most nutritious foods in the form of protein elements, no matter whether the meal consists of cooked food, cold or warmed over. Green peas and corn are best eaten at the noon meal, as they are rich in proteid elements. Asparagus, tomatoes, string beans and leaf greens are also suitable at this time of the day, provided some nutritious food of the proteid class is served with them.

The blanching of vegetables, as advised by some authorities, will always remove valuable constituents of the plant. This blanching and ventilation of vegetables during the process of cooking Is advised, in order to make them more wholesome. All artificially prepared foods will lose certain constituents through the process of cooking, and this loss is generally made up by additional flavoring or sauces. Vegetables which are cooked in very little water and kept well covered (not ventilated), will lose less of their natural qualities, and the injurious gases which do not escape by this process can be made harmless through the addition of fats, in the emulsified form, as sauces, the yolk of an Qgg, lemon or cream.

In the consumption of iood, as well as the custom of dress and education, some people have reached that stage of refinement where degeneration begins. We cannot refine natural food without paying the penalty for it.

GREEN VEGETABLES.

ARTICHOKES No. i.

Wash them thoroughly and remove the outside leaves. Drop into salted boiling water and cook for 20 or 30 minute-. Add a few drops of vinegar to the water while boiling. Serve warm with a white sauce or let cool and serve with French or mayonnaise dressing.

ARTICHOKES, No. 2.

Prepare like the foregoing; when tender put them into a deep bowl and squeeze diluted lemon juice over them, or use vinegar diluted with one half or third water. Let stand in sufficient liquid to cover the hearts well for 10 or 20 minutes. Serve with a wdiite sauce or with French or mayonnaise dressing. Wheat or rye bread with butter is a good addition, also dried stewed fruit. If served for dinner, boiled eggs or eggfood of some kind should be added. If soup is desired. pea, tomato or milk soup is the most suitable. Olives also form a good addition.

ASPARAGUS.

Wash and cut into inch pieces until the hard part oi

People who suffer from obesity, or those who can not use much sweets, should always treat cooked vegetables (except potatoes) with acid as mentioned above. The volatile oils and bitter preservative qualities in vegetables evaporate in the process of cooking, leaving it with a sweetish taste, and making it more liable ito ferment.

the stem is reached. Boil for 20 minutes, or until tender. Serve warm with butter, milk, cream, or egg sauce, or cold with French or mayonnaise dressing. The asparagus may be scraped and tied into bundles when boiling.

BEETS.

Remove the green tops and wash them carefully. Do not prick the skin, as the juice will then escape and injure the color as well as the flavor. Young beets will be tender in about one hour, older ones take two or three hours. When done, peel and slice. Serve with a butter or cream sauce, or plain, with butter and chopped parsley. For salad, cut into slices and pour over them boiling vinegar, diluted with one-half water. Add whole spices if desired.

MASHED BEETS.

Prepare like the above. When tender, peel and mash very fine with a potato masher, and add butter and a few drops of lemon juice.

ROASTED CARROTS.

Wash, scrape, and cut them lengthwise into halfs and quarters, then cut crosswise into inch pieces or smaller. Cover with boiling water and cook for 10 or 15 minutes, with a little salt. Drain off the water (add to soups) ; brown some fat and flour, add to it whey or the water which was drained off, and roast the carrots in it until done. Cover them tightly and add more fluid while roasting, if necessary. Flavor with chopped parsley.

CARROT PUREE. No. 1.

Steam or cook the carrotts with salt and as little water as possible. When done, mash very fine with a potato masher. Flavor with butter and a little pepper and parsley or lemon.

CARROT PUREE. No. 2.

Prepare like the above, and add one potato to three

Legumes and carrots with lettuce salad are a good combination. Crackers or black bread with lettuce salad and beets or carrots. Nuts for dessert are a fair combination. People with a billious temperamemt should not combine cooked beets or carrots with cheese or eggs.

medium-sized carrots. If the potatoes require less time to cook, add them when the carrots are half done. This preparation may be especially recommended for chronic invalids or for those who have a dislike for the sweet flavor of the vegetable.

CREAMED CARROTS. No. i.

Cook like carrot puree. When tender, make a butter sauce with the water; add parsley and hot cream, if desired.

CREAMED CARROTS. No. 2.

Cook like number one. thicken with flour or corn starch, and add some hot cream and parsley. Serve, like soup or vegetables, for breakfast or supper, with dry whole wheat or black bread. Butter is not required at the meal if cream is used. If the butter and cream are emulsified as in sauces, they are more wholesome.

PEAS.

Wash the peas while in the pods, then shell. Boil the 1 in a very little water for 15 minutes, then take out and put the peas to boil in the same water. Add a little salt and sugar when almost done. Prepare further like creamed carrots. Some people prefer them with no dressing- except butter. Those who have difficulty in digesting starch and wish to cut out the bread at the meal may use sauces or cream dress with their vegetables, especially in the winter.

MIXED PEAS AND CARROTS.

Put the peas on to boil, and when half done, add an equal amount of carrots which have been cut into half inch pieces. Prepare with a butter sauce like creamed carrots, and add chopped parsley. This will afford a perfect meal for dinner in spring or summer. A few bread or flour dumplings may be served with it. The latter should be cooked with the peas io minutes before serving.

Lama beans and green peas are more suitable during warm weather than small white or colored beans. Dark colored beans and lentil rich in iron and minerals and therefore best suitable during cold days.

CAULIFLOWER.

Cauliflower should be avoided by those who have deli' stomaehs, at the evening meal. Jt should he perfectly fresh and {nit into salted water for an hour before cooking, in order to take out any hidden insects. It should he boiled 20 to 30 minutes; if steamed it takes a little longer. Flavor with salt and a little sugar while boiling. Serve with brown or melted butter and lemon, or butter sauce, or with cream. Season with pepper. Serve for breakfast, or dinner. Left over cauliflower may be baked in the oven with cheese or bread crumbs, and served for breakfast. Tomato sauce is also suitable a> a dressing. Cold cheese is a better combination with the latter than cream sauce or baked cheese.

STRING BEANS.

They are very purifying and should be eaten often, by people of a bilious tendency. Select young string- beans, pull off the string on each side and break in pieces an inch long. Boil in slightly salted water and prepare like green peas. They may be mixed with carrots. For further combinations, see "Boiled Mixed Dinners."

SPINACH.

This is also a very valuable vegetable. Besides being rich in iron and phosphates, it is laxative, and excellent as a medicinal food for constipation. Wash it thoroughly. For a delicate >tomach use the leaves only. Steep in as little water as possible, chop very fine or rub through a colander; season witii pepper, salt, lemon and butter, or prepare with butter sauce.

STUFFED GREEN PEPPERS.

Cut off the stem end and remove the seeds. Fill the pepperwith a dre-sing such as is given in recipes for bread dumplings. Place them in a baking dish with two tablespoonfuls of oil or fat ; when brown add a little flour and water, cover the

5*tring-bf-ans resf-mble the KT«'' - n leaf ve^etablfs. They are very purifying to the liver and intestines, and should be eaten freely by people with a bilious temperament.

dish and bake in an oven for about 50 minutes. The inner part of the peppers may be mixed with a filling.

ONIONS.

For stewing use small or medium sized onions. Boil them in salt water, drain off the water and serve with butter and lemon, or prepare a butter or cream sauce. They are best eaten for breakfast or dinner with wheat or rye bread.

RAW ONIONS.

People who like onions and find they disagree on account of the strong acids, should grate them and mix thoroughly with sauces, or French or mayonnaise dressing.

FRIED ONIONS.

Chop the onions very fine in a wooden bowl. Then heat some butter and oil and fry them until light brown and pour over steak or mix with potatoes.

PARSLEY.

Chop enough to last for several days. Melt some butter and add the parsley, and let boil up once. When cold put on ice. This saves time, though it is best to prepare the parsley fresh for each meal.

MUSHROOMS.

Wash and dry them, then roll in flour and fry in fat until brown. Add some soup stock and steep until done. Cover well. If the stock is too thin, add a little browned flour; season and serve on toast.

COOKED CORN.

Steam the ears until tender. Serve with tomato or with potato and apple puree.

CANNED CORN.

Thicken the corn with flour and water. Add a small

Mushrooms prepared in any style form a good combination with egg foods. Honey and sweet dried fruits are too rich in carbon to serve at the same meal with egg foods. Oranges, cherries, green grapes, dried apricots, cranberries, or rhubarb compote are suitable for dessert when egg foods are used. If raw berries are desired they should be eaten at the beginning of the meal.

amount of hot cream and season with salt and pepper or a few spoonfuls of tomato juice. If no cream is desired, drain off the liquid and thicken like butter sauce. Canned corn, being a rich and soft food, should not be mixed with many other foods at the same meal. It is more suitable for the morning or noon meal than for supper.

KOHLRABI.

Peel, slice thin, and stew in a very little water. When nearly done, add some hot soup. Prepare with a butter sauce. Chop fine some green leaves of the plant previously boiled and add.

CABBAGE.

Wash and cut in quarters. Mince very fine and put on to boil in a little water with salt. When tender, drain off the water and prepare a butter sauce for it ; mix with the cabbage, flavor with lemon, mace or pepper and serve with hard boiled eggs. If a cream sauce is desired, thicken the cabbage with a little corn starch dissolved in cold water, let boil a few minutes then add the cream. Milk may be used instead of cream, or with the butter sauce but is not to be recommended for people with intestinal indigestion.

RED OABBAGE.

Prepare like the foregoing. Let it boil for twenty minute.-. in an earthenware dish, then add three to five ounces of oil, a few tablespoonfuls of vinegar, one of sugar, a little salt and caraway seed. Let all simmer slowly for several hours. A few tart apples may be cooked with it to flavor the cabbage. The apples may be removed when done, and can be served for breakfast. Thicken the cabbage with a little brown flour. Flavor with onion if desired.

CABBAGE WITH TOMATO SAUCE.

Wash and cut into quarters, and cook in a very little water.

Cabbage is rich in minerals. It can be made very indigestible by careless preparation. Raw cabbage is easily digested if chopped very fine and mixed with grated potato and mayonnaise dressing.

When done prepare a tomato sauce and pour over the cabbage, or serve plain with butter or oil.

SAUERKRAUT WITH DUMPLINGS.

Wash the sauerkraut in cold water several times. For people with sensative stomachs boil it for a short time ; then drain off the water and boil again. Cook from one to two hours. Then add butter and flour.

SAUERKRAUT SALAD.

Wash several times in cold water, press out dry and mix with French or mayonnaise dressing". It may be chopped fine if desired. Serve with eggs or beans.

VEGETABLE OYSTER.

W r ash. scrape and boil in salt water until tender — about 40 minutes. Prepare with butter, milk or cream sauce, or mash fine and fry like potato balls. Season with lemon or pepper.

TURNIP PUREE.

Prepare like carrot puree. Cook with as little water as 1 ->ible.

FRIED PARSNIPS.

Scrape, wash and cut in slices, lengthwise. I 'oil in salt water for 5 minutes, then drain and fry in smoking hot fat. They can be turned in batter if desired. They may be fried without cooking, like sweet potatoes.

KALE.

This is a desirable vegetable in cold weather. It is purifying and very valuable during the rainty season, in malarial districts. Remove the leaves from the stems, wash and boil in salt water, using as little water as possible. Chop very fine and prepare like spinach.

Spinach is also a very valuable vegetable. Besides being rich in iron and phosphates, it is laxative, and excellent as a medicinal food for constipation. Wash it thoroughly. For a delicate stomach use the leaves only. Steep it in as little water as possible, chop very fine or rub through a colander; season with pepper, salt, lemon and butter, or prepare with a butter sauce.

SQUASH.

If young and tender it does not require peeling. Wash, cut into small pieces and steam. When done, mash fine and season with salt, pepper and cream, or butter, and a few drops of lemon. It may be cut in slices and fried in oil, or dipped in butter and fried like egg plant.

TOMATO PUREE.

Cut some fresh, firm tomatoes into several pieces. Cook iti a double boiler with as little water as possible. Rub through a sieve with a spoon or potato masher. From 3 to 6 ounces of thick puree is sufficient at a meal, for the average adult. For medicinal purposes, tomatoes may be eaten in large quantities.

CANNED STEWED TOMATOES. No. 1.

They are more wholesome if not cooked. Place a can of tomatoes in hot water to heat, drain off the liquid, and serve. The liquid may be kept for soup.

STEWED TOMATOES. No. 2.

Heat a can of tomatoes, thicken with flour and water, and let boil 10 minutes. Add some butter and flavor with onion, and small amount of sugar if desired.

STEWED TOMATOES. No. 3.

Prepare as number two, thicken with bread or cracker crumbs, instead of flour.

STEWED TOMATOES. No. 4.

Heat a can of tomatoes. Then heat some butter and oil in a flat saucepan, thicken with mixed flour, flavor with onion, add the tomatoes gradually, and let boil a few minutes.

SWEET POTATOES.

Boil the potatoes in the jackets, let cool, peel, slice, and fry

The tomato stimulates peristalsis and is a wonderful tonic. it contains a vegetable calomel and seizes as a purifier for the liver ia billious conditions.

in one-half butter and one-half oil. Serve with cranberry sauce. Sweet potatoes may be peeled and sliced in the raw state, and fried in half oil and half butter. Serve as above. They are very suitable for breakfast.

CREAMED POTATOES.

Select small potatoes and boil in the skins. Add some salt. When done, peel and cut into thin slices. Bring some milk to a boil, and thicken with corn starch dissolved in water, or prepare a butter sauce with butter, flour and milk. Add the potatoes and some finely chopped parsley.

CRUST POTATOES.

Use small, imported German potatoes. Boil with the skins, peel and turn in yolk of eggs and rye nuts ; fry in oil and butter. Serve with sprouts, or spinach and eggs.

STEAMED POTATOES.

Peel small sized potatoes, wash and put into a steamer or colander. When done pour into a dish, and mix with chopped parsley and fresh butter.

FRENCH FRIED POTATOES.

Peel and cut into long strips or thin slices. Put into salt water on ice for half an hour. Fry in boiling oil.

MASHED POTATOES.

Peel, wash, and boil or steam the potatoes ; when done, mash fine, and add some hot cream or cold butter-milk, and a little salt, also a piece of butter.

MASHED SWEET POTATOES.

Prepare the same as white potatoes.

POTATO BALLS.

Beat 2 eggs with an egg beater, mix with one cup of left-over mashed potatoes, shape into balls ami fry in hot fat.

If certain foods do not agTee, or prduco Indigestion, study their combination and preparation carefully, also the proportion and time of the day when most suitable. If this does not prove satisfactory, lcavo them alone.

POTATO PUDDING.

Prepare the same as potato balls. Put the mass into a pudding dish and cover with rye nuts, grated cheese, or a beaten egg mixed with rye nuts, and bake for an hour.

Potatoes consist mainly of .starch and water. Th<:y aro more expensive than wheat, rye, oats, barley and corn. They Hhould not be eaten oftener than once a day, or better three timet a week. People who do hard physical or mental work Hhould not eat potatoes at the noon meal. Fats, eggs, cheese and greens combine well with potatoes.

naked potatoes or tomatoes form a good addition with cabbage. For proteins use hard boiled eggs or any variety of beans either baked. In the form oS soup, or as a roast. Potatoes and tomatoes shouhl not be mixed at the same meal unless a liberal amonmit of fat Is served at the same time.

Cooked foods which have poor keeping qualities should not be kept for further use, or no more should be prepared than can be eaten at one meal. To this class belong cooked under-ground or leaf vegetable*, eustardH, soft puddings, milk and egg foods and gelatines. Damp or rainy weather is more favorable for decomposition of foodstuffs than dry weather. If a variety of left-over food Is on hand which cannot be combined into one dish, it is better to serve different food to each member rather than to divide each article for all; the latter custom may be more polite, but It is not wise to mix a great variety of foods at one meal.

Left-over potatoes can be utlli^-d in many different ways: for pancakes, potato-dumplings, creamed potatoes or for salad. Fried cooked potatoes are not a good food for the noon meal, especially for children or people doing active work.