HOW TO EAT
The importance of thorough mastication and insalivation cannot be overestimated. The mouth is a part of the digestive apparatus, and in it food is not only broken down, but is chemically changed by the action of the saliva. If buccal (mouth) digestion be neglected, the consequence is that the food passes into the stomach in a condition that renders it difficult for that organ to digest it and any of a great number of disturbances may result.
Mastication means a thorough breaking up of the food into the smallest particles, and insalivation means the mixing of the small particles with the saliva. The mechanical work is done with the jaws and tongue, and the chemical work is performed by the saliva. When the mechanical work is done thoroughly the chemical work is also thorough, and the test for thoroughness is loss of taste. Masticate the food until all taste has disappeared, and then it will be found that the swallowing reflex unconsciously absorbs the food, conscious swallowing, or at least, an effort to swallow, not being called for.
It may take some while to get into the habit of thorough mastication after having been accustomed to bolting food, but with a conscious effort at the first, the habit is formed, and then the effort is no longer a laborious exercise, but becomes perfectly natural and is performed unconsciously.
This ought to be common knowledge. That such a subject is not considered a necessary part of education is indeed lamentable, for the crass ignorance that everywhere abounds upon the subject of nutrition and diet is largely the cause of the frightful disease and debility so widespread throughout the land, and, as a secondary evil of an enormous waste of labour in the production and distribution of unneeded food. Were everyone to live according to Nature, hygienically and modestly, health, and all the happiness that comes with it, would become a national asset, and as a result of the decreased consumption of food, more time would be available for education, and the pursuit of all those arts which make for the enlightenment and progress of humanity.
To become a convert to this new order, adopting non-animal food and hygienic living, is not synonymous with monastical asceticism, as some imagine. Meat eaters when first confronted with vegetarianism often imagine their dietary is going to be restricted to a monotonous round of carrots, turnips, cabbages, and the like; and if their ignorance prevents them from arguing that it is impossible to maintain health and strength on such foods, then it is very often objected that carrots and cabbages are not liked, or would not be cared for all the time. The best way to answer this objection is to cite a few plain facts. From a catalogue of a firm supplying vegetarian specialties, (and there are now quite a number of such firms), most of the following information is derived:
Of nuts there are twelve varieties, sold either shelled, ground, or in shell. Many of these nuts are also mechanically prepared, and in some cases combined, and made into butters, nut-meats, lard, suet, oil, etc. The varieties of nut-butters are many, and the various combinations of nuts and vegetables making potted savouries, add to a long list of highly nutritious and palatable nut-foods. There are the pulses dried and entire, or ground into flour, such as pea-, bean-, and lentil-flour. There are the cereals, barley, corn, oats, rice, rye, wheat, etc., from which the number of preparations made such as breakfast foods, bread, biscuits, cakes, pastries, etc., is legion. (One firm advertises twenty-three varieties of prepared breakfast foods made from cereals.) Then there are the fruits, fresh, canned, and preserved, about twenty-five varieties; green vegetables, fresh and canned, about twenty-one varieties; and roots, about eleven varieties.
The difficulty is not that there is insufficient variety, but that the variety is so large that there is danger of being tempted beyond the limits dictated by the needs of the body. When, having had sufficient to eat, there yet remain many highly palatable dishes untasted, one is sometimes apt to gratify sense at the expense of health and good-breeding, to say nothing of economy. Simplicity and purity in food are essential to physical health as simplicity and purity in art are essential to moral and intellectual progress. 'I may say,' says Dr. Haig, 'that simple food of not more than two or three kinds at one meal is another secret of health; and if this seems harsh to those whose day is at present divided between anticipating their food and eating, I must ask them to consider whether such a life is not the acme of selfish shortsightedness. In case they should ever be at a loss what to do with the time and money thus saved from feasting, I would point on the one hand to the mass of unrelieved ignorance, sorrow, and suffering, and on the other to the doors of literature and art, which stand open to those fortunate enough to have time to enter them; and from none of these need any turn aside for want of new Kingdoms to conquer.'
This question of feeding may, by superficial thinkers, be looked upon as unimportant; yet it should not be forgotten that diet has much more to do with health than is commonly realized, and health is intimately connected with mental attitude, and oftentimes is at the foundation of religious and moral development. 'Hypochondriacal crotchets' are often the product of dyspepsia, and valetudinarianism and pessimism are not unrarely found together. 'Alas,' says Carlyle, 'what is the loftiest flight of genius, the finest frenzy that ever for moments united Heaven with Earth, to the perennial never-failing joys of a digestive apparatus thoroughly eupeptic?'
Our first duty is to learn to keep our body healthy. Naturally, we sooner expect to see a noble character possess a beautiful form than one disfigured by abuse and polluted by disease. We do not say that every sick man is a villain, but we do say that men and women of high character regard the body as an instrument for some high purpose, and believe that it should be cared for and nourished according to its natural requirements. In vegetarianism, scientifically practised, is a cure, and better, a preventative, for many physical, mental, and moral obliquities that trouble mankind, and if only a knowledge of this fact were to grow and distil itself into the public mind and conscience, there would be halcyon days in store for future generations, and much that now envelops man in darkness and in sorrow, would be regarded as a nightmare of the past.
FOOD TABLE
The following table exhibits the percentage chemical composition of the principal vegetable food materials; also of dairy produce and common flesh-foods for comparison.
| Food Material | Protein | Fat | Carbo hydrates | Salts | Water | Fuel Value cals. |
|---|---|---|---|---|---|---|
| Vegetable Foods | p. ct. | p. ct. | p. ct. | p. ct. | p. ct. | p. lb. |
| Wheat Flour (entire) | 18.8 | 1.9 | 71.9 | 1.0 | 11.4 | 1,675 |
| Oatmeal | 16.1 | 7.2 | 67.5 | 1.9 | 7.3 | 1,860 |
| Rice | 8.0 | .3 | 79.0 | .4 | 12.3 | 1,630 |
| Barley | 8.5 | 1.1 | 77.8 | 1.1 | 11.5 | 1,650 |
| Corn Meal | 9.2 | 1.9 | 75.4 | 1.0 | 12.5 | 1,655 |
| Rye | 0.8 | .9 | 78.7 | .7 | 12.9 | 1,630 |
| Lentils (dried) | 25.7 | 1.0 | 59.2 | 5.7 | 8.4 | 1,620 |
| Beans (dried) | 22.5 | 1.8 | 59.6 | 3.5 | 12.6 | 1,605 |
| Peas (dried) | 24.6 | 1.0 | 62.0 | 2.9 | 9.5 | 1,655 |
| Nuts, various (aver.) | 16.0 | 52.0 | 20.0 | 2.0 | 10.0 | 2,640 |
| Dates | 2.1 | 2.8 | 78.4 | 1.3 | 15.4 | 1,615 |
| Figs | 4.3 | .3 | 74.2 | 2.4 | 18.8 | 1,475 |
| Potatoes | 2.2 | .1 | 18.4 | 1.0 | 78.3 | 385 |
| Apples | .4 | .5 | 14.2 | .3 | 84.6 | 290 |
| Bananas | 1.3 | .6 | 22.0 | .8 | 75.3 | 460 |
| Dairy Foods | ||||||
| Milk, whole (not skim) | 3.3 | 4.0 | 5.0 | .7 | 87.0 | 325 |
| Cheese, various (aver.) | 24.5 | 28.4 | 2.1 | 4.0 | 41.0 | 1,779 |
| Hens' Eggs (boiled) | 14.0 | 12.0 | 0.0 | .8 | 73.2 | 765 |
| Flesh Foods | ||||||
| Beef | 18.6 | 19.1 | 0.0 | 1.0 | 61.3 | 1,155 |
| Mutton (medium fat) | 18.2 | 18.0 | 0.0 | 1.0 | 62.8 | 1,105 |
| Ham (fresh) | 15.6 | 33.4 | 0.0 | .9 | 50.1 | 1,700 |
| Fowl | 19.0 | 16.3 | 0.0 | 1.0 | 63.7 | 1,045 |
| White Fish (as purchased) | 22.1 | 6.5 | 0.0 | 1.6 | 69.8 | 700 |
[The amount of heat that will raise one kilogram of water 1 deg. C. is termed a calorie. Fuel value, or food units, means the number of calories of heat equivalent to the energy it is assumed the body obtains from food when the nutrients thereof are completely digested.]
ONE HUNDRED RECIPES
RECIPES
The following recipes are given as they appear in the English edition of this book and were prepared for English readers. While some of these will be difficult for American readers to follow, we give them as in the original edition, and many of the unusual ingredients called for can be obtained from the large grocers and dealers, and if not in stock will be obtained to order. 'Nutter' is a name given a nut butter used for cooking. It is, so far as we know, the only collection of strictly vegetarian recipes published.
Readers interested in the foreign products referred to, should write to Pitman's Health Food Company, Aston Brook St., Birmingham, England, and to Mapleton's Nut Food Company, Ltd., Garston, Liverpool, England, for price list and literature.
SOUPS
1.—Vegetable Soup
1 large cupful red lentils, 1 turnip, 2 medium onions, 3 potatoes, 1 carrot, 1 leek, 1 small head celery, parsley, 1 lb. tomatoes, 3½ quarts water.
Wash and cut up vegetables, but do not peel. Boil until tender, then strain through coarse sieve and serve. This soup will keep for several days and can be reheated when required.
2.—Semolina Soup
4 oz. semolina, 2 chopped onions, 1 tablespoonful gravy essence,[6] 2 quarts water or vegetable stock.[7]
3.—Spinach Soup No. 1
1 lb. Spinach, 1 tablespoonful gravy essence, 1 quart water.
Cook spinach in its own juices (preferably in double boiler). Strain from it, through a hair sieve or colander, all the liquid. Add essence and serve.
4.—Spinach Soup No. 2
1 lb. spinach, 1 lb. can tomatoes, 1 tablespoonful nut-milk (Mapleton's), 1½ pints water.
Dissolve nut-milk in little water, cook all ingredients together in double-boiler for 1½ hours, strain and serve.
5.—Pea Soup
4 ozs. pea-flour, 2 potatoes, 1 large onion, 1 tablespoonful gravy essence, 2 quarts water.
Cook potatoes, (not peeled), and onion until soft. Skin and mash potatoes and chop onion. Mix pea-flour into paste with little water. Boil all ingredients together for 20 minutes, then serve.
Lentil and Haricot Soups
These are prepared in the same way as Recipe No. 5 substituting lentil, or haricot flour for pea-flour.
6.—Tomato-Pea Soup
4 ozs. pea-flour, 1 lb. tin tomatoes, 1 chopped leek, 1 quart water.
Mix pea-flour into paste with little water. Boil ingredients together 30 minutes, then serve.
Tomato-Lentil and Tomato-Bean Soups
These are prepared in the same way as Recipe No. 6, substituting lentil-, or bean-flour for pea-flour.
7.—Rice-Vermicelli Soup
2 ozs. rice-vermicelli, 1 tablespoonful nut-milk, 1 dessertspoonful gravy essence, 1 quart water.
Boil vermicelli in water until soft. Dissolve nut-milk in little water. Boil all ingredients together 5 minutes, then serve.
8.—Pea-Vermicelli Soup
2 ozs. pea-vermicelli, 1 tablespoonful nut-milk, 1 tablespoonful tomato purée, 1 quart water.
Boil vermicelli in water until soft, dissolve nut-milk in little water. Boil all ingredients together 5 minutes, then serve.
9.—Pot-barley Soup No. 1
4 ozs. pot-barley, 1 onion, 1 tablespoonful gravy essence, 2 quarts water, corn flour to thicken.
Cook barley until quite soft; chop onion finely; mix a little corn flour into paste with cold water. Stir into the boiling soup. Boil all ingredients together for 20 minutes, then serve.
Wheat and Rice Soups
These are prepared in the same way as Recipe No. 9, substituting wheat or rice grains for barley.
10.—Pot-barley Soup No. 2
4 ozs. pot-barley, 1 dessertspoonful nut-milk, 1 chopped onion, 1 dessertspoonful tomato purée, 1 quart water.
Cook barley until soft; dissolve nut-milk in little water; boil all ingredients together for 20 minutes, then serve.
11.—Corn Soup
1 lb. tin sugar-corn, ½ lb. tin tomatoes, 2 chopped onions, 2 ozs. corn flour, 1 quart water.
Boil onion until soft; mix corn flour into paste with cold water. Place sugar-corn, tomatoes, onions, and water into stew pan; heat and add corn flour. Boil ingredients together 10 minutes, and serve.
SAVORY DISHES
12.—Nut Rissoles
3 ozs. mixed grated nuts, 3 ozs. breadcrumbs, 1 oz. nut butter, 1 chopped onion, 1 large cupful canned tomatoes.
Mix ingredients together; mould into rissoles, dust with flour and fry in 'Nutter.' Serve with gravy.
13.—Lentil Cakes
8 ozs. red lentils, 3 ozs. 'Grape Nuts,' 1 small onion, 1 teaspoonful gravy essence, breadcrumbs.
Cook lentils until soft in smallest quantity of water; chop onion finely; mix all ingredients, using sufficient breadcrumbs to make into stiff paste; form into cakes and fry in 'Nutter.' Serve with gravy.
14.—Marrow Roast
1 vegetable marrow, 3 ozs. grated nuts, 1 onion, 1 oz. 'Nutter,' 1 cup breadcrumbs, 2 teaspoonfuls tomato purée.
Cook marrow, taking care not to allow it to break; when cold, peel, cut off one end and remove seeds with spoon. Prepare stuffing:—chop onion finely; melt nut fat and mix ingredients together. Then stuff marrow and tie on decapitated end with tape; sprinkle with breadcrumbs and bake 30 minutes. Serve with gravy.
15.—Stewed Celery
1 head celery, 4 slices whole-meal bread, nut butter.
Slice celery into suitable lengths, which steam until soft. Toast and butter bread, place celery on toast and cover with pea, bean, or lentil sauce, (see Recipe No. 39).
16.—Barley Entrée
4 ozs. pot-barley, 1 lb. tin tomatoes, 1 chopped onion, 2 tablespoonfuls olive oil.
Cook barley until quite soft in smallest quantity of water (in double boiler). Then add tomatoes and oil, and cook for 10 minutes. To make drier, cook barley in tomato juice adding only 2 or 3 tablespoonfuls of water.
Rice, Wheat, Macaroni, Lentil, Bean, Split-pea Entrées
These are prepared in the same way as Recipe No. 16, substituting one of these cereals or légumes for barley.
17.—Savory Pie
Paste (Recipe No. 59), marrow stuffing (Recipe No. 14).
Line sandwich tin with paste; fill interior with stuffing; cover with paste or cooked sliced potatoes; bake in sharp oven.
18.—Baked Bananas
Prepare the desired number by washing and cutting off stalk, but do not peel. Bake in oven 20 minutes, then serve.
19.—Barley Stew
4 ozs. pot-barley, 2 onions, parsley.
Chop onions and parsley finely; cook ingredients together in very small quantity of water in double boiler until quite soft. Serve with hot beetroot, or fried tomatoes or potatoes.
Corn, Rice, Frumenty, Pea-Vermicelli Stews
These are prepared in the same way as Recipe No. 19, substituting one of the above cereals or pulses for barley.
20.—Mexican Stew
1 cupful brown beans, 2 onions, 2 potatoes, 4 tomatoes, 1 oz. sugar, 1 cupful red grape-juice, rind of 1 lemon, water.
Soak beans overnight; chop vegetables in chunks; boil all ingredients together 1 hour.
21.—Vegetable Pie
5 ozs. tapioca, 4 potatoes, 3 small onions, paste, (see Recipe No. 59), tomato purée to flavor.
Soak tapioca. Partly cook potatoes and onions, which then slice. Place potatoes, onions, and tapioca in layers in pie-dish; mix purée with a little hot water, which pour into dish; cover with paste and bake.
22.—Rice Rissoles
6 ozs. unpolished rice, 1 chopped onion, 1 dessertspoonful tomato purée, breadcrumbs.
Boil rice and onion until soft; add purée and sufficient breadcrumbs to make stiff; mould into rissoles; fry in 'Nutter,' and serve with parsley sauce, (Recipe No. 38).
23.—Scotch Stew
3 ozs. pot-barley, 2 ozs. rolled oats, 1 carrot, 1 turnip, 2 potatoes, 1 onion, 4 tomatoes, water.
Wash, peel, and chop vegetables in chunks. Stew all ingredients together for 2 hours. Dress with squares of toasted bread.
24.—Plain Roasted Rice
Steam some unpolished rice until soft; then distribute thinly on flat tin and brown in hot oven.
25.—Nut Roast No. 1
1 lb. pine kernels (flaked), 4 tablespoonfuls pure olive oil, 2 breakfastcupfuls breadcrumbs, ½ lb. tomatoes (peeled and mashed).
Mix ingredients together, place in pie-dish, sprinkle with breadcrumbs, and bake until well browned.
26.—Nut Roast No. 2
1 lb. pine kernels (flaked), 1 cooked onion (chopped), ½ cupful chopped parsley, 8 ozs. cooked potatoes (mashed).
Mix ingredients together, place in pie-dish and cover with layer of boiled rice. Cook until well browned.
27.—Maize Roast
8 ozs. corn meal, 1 large Spanish onion (chopped), 2 tablespoonfuls nut-milk, 1 dessertspoonful gravy essence.
Cook onion; dissolve nut-milk thoroughly in about ½ pint water.
Boil onion, nut-milk, and essence together two minutes, then mix all ingredients together, adding sufficient water to make into very soft batter; bake 40 minutes.
28.—Plain Savory Rice
4 ozs. unpolished rice, 1 lb. tin tomatoes.
Boil together until rice is cooked. If double boiler be used no water need be added, and thus the rice will be dry and not pultaceous.
29.—Potato Balls
4 medium sized potatoes, 1 large onion (chopped), 1 dessertspoonful pure olive oil, breadcrumbs.
Cook onion and potatoes, then mash. Mix ingredients, using a few breadcrumbs and making it into a very soft paste. Roll into balls and fry in 'Nutter,' or nut butter.
30.—Bean Balls
4 ozs. brown haricot flour, 1 onion (chopped), 1 dessertspoonful pure olive oil, 1 tablespoonful tomato purée, breadcrumbs.
Cook onion; mix flour into paste with purée and oil; add onion and few breadcrumbs making into soft paste. Fry in 'Nutter.'
31.—Lentil and Pea Balls
These are made in the same way as Recipe No. 30, substituting lentil-or pea-flour for bean-flour.
31.—Lentil Patties
4 ozs. lentils, 1 small onion (chopped), 1 oz. 'Nutter,' or nut butter, 1 teaspoonful gravy essence, paste (see Recipe No. 59).
Cook ingredients for filling all together until lentils are quite soft. Line patty pans with paste; fill, cover with paste and bake in sharp oven.
Barley, Bean, Corn, Rice, and Wheat Patties
These are prepared in the same way as in Recipe No. 31, substituting one of the above cereals or beans for lentils.
32.—Lentil Paste
8 ozs. red lentils, 1 onion (chopped), 4 tablespoonfuls pure olive oil, breadcrumbs.
Boil lentils and onions until quite soft; add oil and sufficient breadcrumbs to make into paste; place in jars; when cool cover with melted nut butter; serve when set.
33.—Bean Paste
8 ozs. small brown haricots, 2 tablespoonfuls tomato purée, 1 teaspoonful 'Vegeton,' 2 ozs. 'Nutter' or nut butter, 1 cup breadcrumbs.
Soak beans over night; flake in Dana Food Flaker; place back in fresh water and add other ingredients; cook one hour; add breadcrumbs, making into paste; place in jars, when cool cover with nut butter; serve when set.
34.—Spinach on Toast
Cook 1 lb. spinach in its own juice in double boiler. Toast and butter large round of bread. Spread spinach on toast and serve. Other vegetables may be served in the same manner.
GRAVIES AND SAUCES
35.—Clear Gravy
1 teaspoonful 'Marmite,' 'Carnos,' 'Vegeton,' or 'Pitman's Vigar Gravy Essence,' dissolved in ½ pint hot water.
36.—Tomato Gravy
1 teaspoonful gravy essence, 1 small tablespoonful tomato purée, ½ pint water. Thicken with flour if desired.
37.—Spinach Gravy
1 lb. spinach, 1 dessertspoonful nut-milk, ½ pint water.
Boil spinach in its own juices in double boiler; strain all liquid from spinach and add it to the nut-milk which has been dissolved in the water.
38.—Parsley Sauce
1 oz. chopped parsley, 1 tablespoonful olive oil, a little flour to thicken, ½ pint water.
39.—Pea, Bean, and Lentil Sauces
1 teaspoonful pea-, or bean-, or lentil-flour; ½ teaspoonful gravy essence, ½ pint water.
Mix flour into paste with water, dissolve essence, and bring to a boil.
PUDDINGS, ETC.
40.—Fig Pudding
1 lb. whole-meal flour, 6 ozs. sugar, 6 ozs. 'Nutter,' or nut butter, ½ chopped figs, 1 teaspoonful baking powder, water.
Melt 'Nutter,' mix ingredients together with water into stiff batter; place in greased pudding basin and steam 2 hours.
31.—Date Pudding
1 lb. breadcrumbs, 6 ozs. sugar, 6 ozs. 'Nutter,' ½ lb. stoned and chopped dates, 1 teaspoonful baking powder, water.
Melt 'Nutter'; mix ingredients together with water into stiff batter; place in greased pudding basin and steam 2 hours.
Prune, Ginger, and Cherry Puddings
These are prepared the same way as in Recipe No. 40, or No. 41, substituting prunes or preserved ginger, or cherries for figs or dates.
42.—Rich Fruit Pudding
1 lb. whole-meal flour, 6 ozs. almond cream, 6 ozs. sugar, 3 ozs. preserved cherries, 3 ozs. stoned raisins, 3 ozs. chopped citron, 1 teaspoonful baking powder, water.
Mix ingredients together with water into stiff batter; place in greased pudding basin and steam 2 hours.
43.—Fruit-nut Pudding No. 1
½ lb. white flour, ¼ lb. whole meal flour, ¼ lb. mixed grated nuts, 6 ozs. 'Nutter' or nut butter, 6 ozs. sugar, 6 ozs. sultanas, 2 ozs. mixed peel (chopped), 1 teaspoonful baking powder, water.
Melt nut-fat, mix ingredients together with water into stiff batter; place in greased pudding basin and steam 2 hours.
44.—Fruit-nut Pudding No. 2
½ lb. white flour, ¼ lb. ground rice, ¼ lb. corn meal, 4 ozs. chopped dates or figs, 4 ozs. chopped almonds, 6 ozs. almond nut-butter, 6 ozs. sugar, 1 teaspoonful baking powder, water.
Melt butter, mix ingredients together with water into stiff batter; place in greased pudding basin and steam 2 hours.
45.—Maize Pudding No. 1
½ lb. maize meal, 3 ozs. white flour, 3 ozs. 'Nutter,' 3 ozs. sugar, ½ tin pineapple chunks, 1 teaspoonful baking powder.
Melt fat, cut chunks into quarters; mix ingredients with very little water into batter; place in greased pudding basin and steam 2 hours.
46.—Maize Pudding No. 2
6 ozs. corn meal, 3 ozs. white flour, 2 ozs. 'Nutter,' 2 ozs. sugar, 3 tablespoonfuls marmalade, 1 teaspoonful baking powder, water.
Melt 'Nutter,' mix ingredients together with little water into batter; place in greased pudding basin and steam 2 hours.
47.—Cocoanut Pudding
6 ozs. whole wheat flour, 2 ozs. cocoanut meat, 2 ozs. 'Nutter,' 2 ozs. sugar, 1 small teaspoonful baking powder, water.
Melt fat, mix ingredients together with water into batter; place in greased pudding basin and steam 2 hours.
48.—Tapioca Apple
1 cup tapioca, 6 large apples, sugar to taste, water.
Soak tapioca, peel and slice apples; mix ingredients together, place in pie-dish with sufficient water to cover and bake.
49.—Oatmeal Moulds
4 ozs. rolled oats, 2 ozs. sugar, 4 ozs. sultanas, water.
Cook oatmeal thoroughly in double boiler, then mix ingredients together; place in small cups, when cold turn out and serve with apple sauce, or stewed prunes.
50.—Carrot Pudding
4 ozs. breadcrumbs, 4 ozs. 'Nutter,' 4 ozs. flour, 4 ozs. mashed carrots, 4 ozs. mashed potatoes, 6 ozs. chopped raisins, 2 ozs. brown sugar, 1 dessertspoonful treacle, 1 teaspoonful baking powder.
Mix ingredients well, place in greased pudding basin and steam 2 hours.
51.—Sultana Pudding
½ lb. whole meal flour, 1 breakfastcupful breadcrumbs, 4 ozs. ground pine kernels, pignolias or almonds, ½ lb. sultanas, 4 ozs. sugar, water.
Mix ingredients together into a stiff batter; place in greased basin and steam 2 hours.
52.—Semolina Pudding
4 ozs. semolina, 1 oz. corn flour, 3 ozs. sugar, rind of one lemon, 1½ pints water.
Mix corn flour into paste in little water; place ingredients in double boiler and cook for 1 hour, place in pie-dish and brown in sharp oven.
53.—Rice Mould
4 ozs. ground rice, 1 oz. sugar, ½ pint grape-juice.
Cook ingredients in double boiler, place in mould. When cold turn out and serve with stewed fruit.
54.—Maize Mould
6 ozs. corn meal, 2 ozs. sugar, ½ pint grape-juice, 1½ pints water.
Cook ingredients in double boiler for 1 hour; place in mould. When cold turn out and serve with stewed fruit.
55.—Lemon Sago
4 ozs. sago, 7 ozs. golden syrup, juice and rind of two lemons, 1½ pints water.
Boil sago in water until cooked, then mix in other ingredients. Place in mould, turn out when cold.
56.—Lemon Pudding
4 ozs. breadcrumbs, 1 oz. corn flour, 2 ozs. sugar, rind one lemon, 1 pint water.
Mix corn flour into paste in little water; mix ingredients together, place in pie-dish, bake in moderate oven.
57.—Prune Mould
1 lb. prunes, 4 ozs. sugar, juice 1 lemon, ¼ oz. agar-agar, 1 quart water.
Soak prunes for 12 hours in water, and then remove stones. Dissolve the agar-agar in the water, gently warming. Boil all ingredients together for 30 minutes, place in mould, when cold turn out and decorate with blanched almonds.
58.—Lemon Jelly
¼ oz. agar-agar, 3 ozs. sugar, juice 3 lemons, 1 quart water.
Soak agar-agar in the water for 30 minutes; add fruit-juice and sugar, and heat gently until agar-agar is completely dissolved, pour into moulds, turn out when cold.
This jelly can be flavoured with various fruit juices, (fresh and canned). When the fruit itself is incorporated, it should be cut up into small pieces and stirred in when the jelly commences to thicken. The more fruit juice added, the less water must be used. Such fruits as fresh strawberries, oranges, raspberries, and canned pine-apples, peaches, apricots, etc., may be used this way.
59.—Pastry
1 lb. flour, ½ lb. nut-butter or nut fat, 2 teaspoonfuls baking powder, water.
Mix with water into stiff paste. This is suitable for tarts, patties, pie-covers, etc.
CAKES
60.—Wheatmeal Fruit Cake
6 ozs. entire wheat flour, 3 ozs. nut-butter, 3 ozs. sugar, 3 ozs. almond meal, 10 ozs. sultanas, 2 ozs. lemon peel, 2 teaspoonsful baking powder.
Rub butter into flour, mix all ingredients together with water into stiff batter; bake in cake tins lined with buttered paper.
61.—Rice Fruit Cake
8 ozs. ground rice, 4 ozs. white flour, 4 ozs. 'Nutter,' 3 ozs. sugar, 6 ozs. stoned, chopped raisins, 1 large teaspoonful baking powder, water.
Rub 'Nutter' into flour, mix all ingredients together with water into stiff batter; bake in cake tins lined with buttered paper.
62.—Maize Fruit Cake
8 ozs. corn meal, 6 ozs. white flour, 4 ozs. sugar, 4 ozs. nut-butter, 8 ozs. preserved cherries, 2 ozs. lemon peel, 2 teaspoonfuls baking powder, water.
Rub butter into flour, mix all ingredients together with water into stiff batter; bake in cake tins lined with buttered paper.
63.—Apple Cake
1 lb. apples, ¼ lb. white flour, ½ lb. corn meal, 4 ozs. 'Nutter,' 4 ozs. sugar, 2 small teaspoonfuls baking powder, water.
Cook apples to a sauce and strain well through colander, rejecting lumps. Melt fat and mix all ingredients together with water into stiff batter; bake in cake tins lined with buttered paper.
64.—Corn Cake (plain)
½ lb. maize meal, 3 ozs. 'Nutter,' 3 ozs. sugar, 1 teaspoonful baking powder.
Melt fat, mix all ingredients together into batter; bake in cake tins lined with buttered paper.
65.—Nut Cake
12 ozs. white flour, 4 ozs. ground rice, 4 ozs. 'Nutter,' or nut butter, 5 ozs. sugar, 6 ozs. mixed grated nuts, 2 teaspoonfuls baking powder.
Melt fat, mix ingredients together into batter, and place in cake tins lined with buttered paper.
66.—Mixed Fruit Salads
2 sliced bananas, 1 tin pineapple chunks, 2 sliced apples, 2 sliced oranges, ½ lb. grapes, ¼ lb. raisins, ¼ lb. shelled walnuts, ½ pint grape-juice.
67.—Fruit Nut Salad
1 lb. picked strawberries, ¼ lb. mixed shelled nuts, ½ pint grape-juice. Sprinkle over with 'Granose' or 'Toasted Corn Flakes' just before serving.
68.—Winter Salad
2 peeled, sliced tomatoes, 2 peeled, sliced apples, 1 small sliced beetroot, 1 small sliced onion, olive oil whisked up with lemon juice for a dressing.
69.—Vegetable Salad
1 sliced beetroot, 1 sliced potato (cooked), 1 sliced onion, 1 sliced heart of cabbage, olive oil dressing; arrange on a bed of water-cress.
BISCUITS
The following biscuits are made thus:—Melt the 'Nutter,' mix all ingredients with sufficient water to make into stiff paste; roll out and cut into shapes. Bake in moderate oven.
These biscuits when cooked average 20 grains protein per ounce.
70.—Plain Wheat Biscuits
½ lb. entire wheat flour, 4 ozs. sugar, 4 ozs. 'Nutter,' little chopped peel.
71.—Plain Rice Biscuits
3-4 lb. ground rice, 4 ozs. sugar, 3 ozs. 'Nutter,' vanilla essence.
72.—Plain Maize Biscuits
½ lb. maize meal, 4 ozs. sugar, 3 ozs. 'Nutter.'
(If made into soft batter these can be dropped like rock cakes).
73.—Banana Biscuits
½ lb. banana meal, 4 ozs. sugar, 4 ozs. 'Nutter.'
74.—Cocoanut Biscuits
½ lb. white flour, 3 ozs. sugar, 2 ozs. 'Nutter,' 4 ozs. cocoanut meal.
75.—Sultana Biscuits
3-4 lb. white flour, 4 ozs. sugar, 4 ozs. 'Nutter,' 6 ozs. minced sultanas and peel 2 ozs. almond meal.
78.—Fig Biscuits
½ lb. entire wheat flour, 3 ozs. sugar, 4 ozs. 'Nutter,' 3 ozs. minced figs.
(If made into soft batter these can be dropped like rock cakes).
Date, Prune, Raisin, and Ginger Biscuits
These are prepared in the same way as Recipe No. 76, using one of these fruits in place of figs. (Use dry preserved ginger).
77.—Brazil-nut Biscuits
8 ozs. white flour, 2 ozs. ground rice, 3 ozs. sugar, 4 ozs. grated brazil kernels.
(If made into a soft batter these can be dropped like rock cakes).
78.—Fruit-nut Biscuits
¾ lb. white flour, 4 ozs. ground rice, 4 ozs. sugar, 5 ozs. 'Nutter,' 6 ozs. mixed grated nuts, 6 ozs. mixed minced fruits, sultanas, peel, raisins.
79.—Rye Biscuits
1 lb. rye flour, 8 ozs. sugar, 8 ozs. nut butter, 8 ozs. sultanas.
80.—Xerxes Biscuits
¾ lb. whole wheat flour, 2 ozs. sugar, ½ breakfastcupful olive oil.
BREADS (unleavened)
These are prepared as follows: Mix ingredients with water into stiff dough; knead well, mould, place in bread tins, and bake in slack oven for from 1½ to 2½ hours (or weigh off dough into ½ lb. pieces, mould into flat loaves, place on flat tin, cut across diagonally with sharp knife and bake about 1½ hours).
81.—Apple Bread
2 lbs. entire wheat meal doughed with 1 lb. apples, cooked in water to a pulp.
82.—Rye Bread
2 lbs. rye flour, ¾ lb. ground rice.
83.—Plain Wheat Bread
2 lbs. finely ground whole wheat flour.
84.—Corn Wheat Bread
1 lb. whole wheat flour, 1 lb. cornmeal.
85.—Rice Wheat Bread
1 lb. ground rice, 1 lb. whole wheat flour, 1 lb. white flour.
86.—Date Bread
2 lbs. whole wheat flour, ¾ lb. chopped dates.
87.—Ginger Bread
¾ lb. whole wheat flour, ¾ lb. white flour, ¼ lb. chopped preserved ginger, a little cane sugar.
88.—Cocoanut Bread
1 lb. whole wheat flour, 1 lb. white flour, ½ lb. cocoanut meal, some cane sugar.
89.—Fig Bread
1½ lbs. whole wheat flour, ½ lb. white flour, ½ lb. chopped figs.
90.—Sultana Bread
½ lb. ground rice, ½ lb. maize meal, ½ lb. white flour, ½ lb. sultanas.
91.—Fancy Rye Bread
1½ lbs. rye flour, ½ lb. currants and chopped peel, a little cane sugar.
PORRIDGES
92.—Maize, Meal, Rolled Oats, Ground Rice, etc., thoroughly cooked make excellent porridge. Serve with sugar and unfermented fruit-juice.
FRUIT CAKES
The following uncooked fruit foods are prepared thus: Mix all ingredients well together; roll out to ¼ inch, or ½ inch, thick; cut out with biscuit cutter and dust with ground rice.
93.—Date Cakes
1½ lbs. stoned dates minced, ½ lb. mixed grated nuts.
94.—Fig Cakes
1½ lbs. figs minced, ½ lb. ground almonds.
95.—Raisin-Nut Cakes
½ lb. stoned raisins minced, 6 ozs. mixed grated nuts.
96.—Ginger-Nut Cakes
½ lb. preserved ginger (minced), ½ lb. mixed grated nuts. 4 ozs. 'Grape Nuts.'
97.—Prune-Nut Cakes
½ lb. stoned prunes (minced), ½ lb. grated walnuts.
98.—Banana-Date Cakes
8 ozs. figs (minced); 4 bananas; sufficient 'Wheat or Corn Flakes' to make into stiff paste.
100.—Cherry-Nut Cakes
8 ozs. preserved cherries (minced); ½ lb. mixed grated nuts; sufficient 'Wheat or Corn Flakes' to make into stiff paste.