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A COMPREHENSIVE GUIDE-BOOK to Natural Hygienic and Humane Diet
A COMPREHENSIVE GUIDE-BOOK to Natural Hygienic and Humane Diet
By SIDNEY H. BEARD, (Editor of "The Herald of the Golden Age.") SEVENTH EDITION. (Fortieth Thousand.) PRICE TWO SHILLINGS (50 cents net.) THE ORDER OF THE GOLDEN AGE, 153, 155, Brompton Rd., London, S.W. London Agent—R. J. James, 10, 11, 12 Ivy Lane, E.C. COPYRIGHT BY SIDNEY H. BEARD. All rights reserved. Dedication. T o all God's Sons and Daughters of Compassion, who are striving to lessen the travail and pain of the sentient creation, and to establish upon Earth the "King's Peace."...
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SYNOPSIS OF RECIPES.
SYNOPSIS OF RECIPES.
Breakfast Dishes , 81 , 82 , 84 , 86 to 88 , 98 , 104 , 105 , 113 , 116 , 122 , 128 , 144 , 145 , 150 , 152 , 154 . Cold Luncheon Dishes , 131 to 156 . Hot Luncheon Dishes , 66 to 130 . Recipes for Cottage Dinners , 39 , 49 , 54 , 55 to 57 , 61 , 62 , 64 , 66 , 67 , 69 to 79 , 81 to 83 , 87 , 90 , 101 , 102 , 106 to 112 , 119 to 122 , 124 , 125 , 130 , 144 to 153 . Recipes for Household Dinners , 1 to 130 , 157 to 224 . Recipes for Soups , 1 to 23 . Picnic Recipes , 131 to 156 . Recipes for Inva
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PREFACE TO SEVENTH EDITION.
PREFACE TO SEVENTH EDITION.
D ietetic Reform is now being considered seriously by thoughtful people in all parts of the world and interest in this important though long neglected subject is increasing every day. The fact that our physical, mental, and spiritual conditions are greatly influenced by the nature and quality of our daily food, and that, consequently, our welfare depends upon a wise selection of the same, is becoming generally recognized. Popular illusions concerning the value of flesh-food have been much dispel
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THE TRUE IDEAL IN DIET.
THE TRUE IDEAL IN DIET.
T he physical structure of Man is declared by our most eminent biologists and anatomists to be that of Man is by Nature Fruitarian—not Carnivorous!! a frugivorous (fruit-eating) animal. It is, therefore, our Creator's intention that we should subsist upon the various fruits of the earth—not upon the products of the shambles. 1 The accepted scientific classification places Man with the anthropoid apes, at the head of the highest order of mammals. These animals bear the closest resemblance to huma
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A PLEA FOR THE SIMPLE LIFE.
A PLEA FOR THE SIMPLE LIFE.
Simple meals and simple dishes are easily prepared, they lessen domestic care, are less likely to cause indigestion, and soon become appreciated and preferred. Few persons realize how little they know the true taste of many vegetables; the majority having never eaten them separately or cooked in a proper manner. A cauliflower skilfully served as a separate course, either "au gratin" or with thin melted butter slightly flavoured with a few drops of Tarragon vinegar, or with tomato sauce, has quit
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A PLEA FOR MODERATION.
A PLEA FOR MODERATION.
O ne of the most frequent mistakes made by those who commence to live upon a fleshless diet is that of eating too much—an error, also committed Do not dig your grave with your teeth! by the general public. Often, through ignorance of the fact that lean beef consists of water to the extent of about 75%, and through having been brought up under the spell of the popular delusion that meat is a great source of strength and stamina, they jump to the conclusion that they must consume large plates of c
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ARTISTIC COOKERY.
ARTISTIC COOKERY.
In every household where reformed diet is adopted, effort should be made to prepare the meals in an artistic manner. If a dish is skilfully cooked and tastefully served it is not only more enjoyable but more easily digested. A Cook. The general custom in English homes is to serve vegetables in a rather slovenly style. To see how nicely such things as legumes, vegetables, salads and fruits can be prepared, one requires to go to a good French or Italian restaurant. But it is quite easy for us to l
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WHAT TO DO WHEN TRAVELLING.
WHAT TO DO WHEN TRAVELLING.
The difficulty of being properly catered for when staying at Hotels was formerly a very real one, but owing to the enlightenment concerning diet which is now taking place, and the rapid increase of foreign restaurants and cafés in English-speaking countries it is becoming lessened every day. The great variety of fleshless dishes now supplied in nearly all light-refreshment restaurants, in response to the public demand, is compelling even the largest Hotels to modify their cuisine accordingly. Fo
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ADVICE FOR BEGINNERS.
ADVICE FOR BEGINNERS.
T he following suggestions will prove helpful to those who are desirous of adopting the reformed dietary:— 1. Give up flesh meat at once and entirely —replacing it by dishes made with eggs, cheese, macaroni, peas, lentils, nuts, and nut-meats. Later on you will be able to do without fish also, but it is best to proceed slowly and surely. 2. Eat less rather than more . Fruitarian foods such as the above are more nourishing than butcher's meat. 3. Try to like simple foods, instead of elaborate dis
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Commercial Dietetic Inventions.
Commercial Dietetic Inventions.
A large number of special proprietary substitutes for animal food can now be obtained to supplement the ordinary ones provided in the household. The latest particulars concerning these can always be known by reference to the advertisement pages of The Herald of the Golden Age , and full information as to their use is supplied by the various manufacturers. But although they are useful and convenient in many households, they are not absolutely essential . 'Home-made' dishes are often the best, bei
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RELATIVE VALUES OF FOODS.
RELATIVE VALUES OF FOODS.
How to Regulate our Diet. O ur food must contain certain elements, and in proper quantity, if the body is to be well sustained, renewed and nourished. These are mainly as follows: 1. Protein to form flesh, build muscle, and produce strength. 2. Fat and Carbohydrates, to provide heat and energy. 3. Salts and minerals (such as phosphates, lime, iron, citrates, etc.) to build bones and teeth, feed the brain and nerves, and purify the body. No hard-and-fast table or rule can be laid down concerning
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FOOD CHART.
FOOD CHART.
Showing how to obtain sufficient (1) Protein—for body building. (2) Carbohydrates and Fat—for providing heat and energy. A man of average size and weight (10 to 12 stone) doing a moderate amount of physical labour requires about 800 grains of Protein per day (nearly 2 ozs.). Women and sedentary workers require about 1½ ozs. (655 grains), and hard physical labourers about 1000 grains....
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TABLE OF FOOD VALUES.
TABLE OF FOOD VALUES.
Compiled from such authorities as Church, Payer, Letheby, Blyth, Hemmeter, Pavy, Holbrook, Oldfield, Miles, and Broadbent, etc....
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VEGETARIAN SOUPS.
VEGETARIAN SOUPS.
VEGETABLE STOCK. T he best stock for vegetable soups is made from haricot beans. Take a pound of these, pick and wash well, and soak for 10 or 12 hours in cold water. Put them in a saucepan with the water in which they were soaked, add a few of the coarser stalks of celery, 1 or 2 chopped Spanish onions, a blade of mace, and a few white peppercorns. If celery is not in season, use celery salt. Bring to a boil, skim, and cook gently for at least 2 hours. Then strain, and use as required. 1 . Arti
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SUBSTITUTES FOR FISH.
SUBSTITUTES FOR FISH.
24 . Mock Scallop Oysters. S crape some salsify roots, boil them until tender, drain. Beat with wooden spoon to a smooth paste free of fibre . Moisten with cream, add a teaspoonful of butter or a thick white sauce. Serve in fireproof china, or in scallop shells. Put breadcrumbs on top, which have been steeped in butter and browned. 25 . Mock Oyster Patties. M ake the above mixture, put it into short puff paste made into patties, and bake until a nice brown tint. 26 . Green Artichokes. (A substit
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SUBSTITUTES FOR MEAT DISHES.
SUBSTITUTES FOR MEAT DISHES.
34 . Walnut Cutlets. P ut a small cap of milk and ½-oz. of butter in a saucepan on the fire. When it boils add 3-ozs. of dried and browned breadcrumbs and a little dredging of flour. Let it cook until it no longer adheres to the pan, and remove from the fire. When it is cool add 2 eggs, beating until smooth, a large tablespoonful of shelled walnuts (previously run through the nut mill), seasoning, and a little grated onion juice. Mix well and shape into cakes about ½-in. thick on a floured board
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SIMPLE SAVOURY DISHES.
SIMPLE SAVOURY DISHES.
66 . Macaroni Napolitaine. B oil ½-lb. best quality macaroni (large) in plenty of water, strain and place on a dish; take a dessertspoonful of cornflour, mix thoroughly with a little milk, add milk to make half a pint, boil until it thickens, add half an ounce of grated cheese, a small knob of butter, and a few tablespoonfuls of tomato sauce or tomato conserve. The tomato sauce can be made by slicing 4 tomatoes and cooking them in a saucepan with a little batter and chopped onion. Pass through a
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COLD LUNCHEON DISHES
COLD LUNCHEON DISHES
(For Hot Luncheon Dishes see previous section of Recipes). 131 . Oeufs Farcie en Aspic. B oil 4 eggs hard and remove the shells, and take out the yolks; beat them in a bowl, and then add 2 teaspoons of salad oil and a little chopped parsley and thyme, a few breadcrumbs, pepper and salt. Mix all well and fill in each white half, even over with a knife, and glaze. Serve with Salad and Mayonnaise sauce. 132 . Nut Galantine. T ake ½-lb. ground walnuts, ¼-lb. cooked spaghetti, 2 onions, 1 small tomat
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GRAVIES AND SAUCES.
GRAVIES AND SAUCES.
A great variety of savoury and nutritious gravies can be made from vegetable stock, with the usual thickening, (arrowroot is best), a pinch of salt and pepper, seasoning, and a lump of butter. Brown haricot broth is the best stock (Recipe 5 ). The addition of Nutril, Wintox, Mapleton's Gravy Essence, or Marmite gives flavour and increases the nourishing quality. It is very desirable that the gravy or sauce served with certain vegetarian dishes should be piquante in taste and of a nice flavour. I
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PUDDINGS AND SWEETS.
PUDDINGS AND SWEETS.
178 . Christmas Pudding. M ix 1-lb. breadcrumbs, 1-lb. flour, 1-lb. sultanas or currants, 2-lbs. raisins, ¼-lb. mixed peel, ½-lb. sugar, ½-lb. Nutter ((or Vegsu), flaked in the nut mill), ½-lb. chopped pine kernels. Add nutmeg to taste, and five or six eggs. Boil for 12 hours, and serve with sauce as usual. This pudding wins approbation from all who try it. N.B.—All boiled puddings should be allowed ample room to swell during cooking. If too closely confined they are sometimes prevented from bei
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THE BREAD PROBLEM.
THE BREAD PROBLEM.
P ure wholemeal bread, so made as to be light and well baked, is a virtual necessity for every abstainer from flesh-food. Food-Reform presents many difficulties, and every dietetic reformer has to grapple with them. Insufficient knowledge, defective sources of provision, digestive troubles, inherited organic weakness, and unfavourable environment, are only a few of these. I want, therefore to emphasize the importance of a perfect bread supply, which I am convinced is the key to the problem so fa
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SUMMER AND WINTER DRINKS.
SUMMER AND WINTER DRINKS.
T he following recipes and suggestions concerning a few beverages which can be used as substitutes for more stimulating drinks may prove useful to many readers:— 233 . Barley Water. M ix a tablespoonful of Pearl Barley with a pint of water and boil for half-an-hour. Flavour with lemon, cinnamon or sugar, according to taste, and allow the mixture to cool. For invalids requiring nutriment a larger quantity of barley should be used. Barley Water is equally suitable for winter use and can be taken h
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HOW TO FEED INVALIDS.
HOW TO FEED INVALIDS.
I n all cases of sickness the patient will have a better chance of recovery if the diet is light and wisely selected. When inflammation and fever exist, fruit and cooling drinks should be given, and but little nitrogenous food. An eminent physician writes thus: "The fever patient, like the over worked man, digests badly. He has no appetite; his salivary glands do not secrete, or secrete very imperfectly. The gastric juice formed under bad conditions is almost inert, poor in pepsine and hydroclor
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WHAT TO DO AT CHRISTMAS.
WHAT TO DO AT CHRISTMAS.
T he Christmas festival—which has degenerated into such a deplorable orgy of massacre and over-feeding in many countries which are called 'Christian'—can be observed and enjoyed without such barbarities and butchery as now take place. How can we consistently sing and talk of 'Peace on Earth' when we are participating in ruthless warfare against the animal creation? Is not this wholesale and cruel slaughter altogether discordant with the spirit and doctrine of the gentle and harmless Teacher of N
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MENUS FOR THE WEEK.
MENUS FOR THE WEEK.
By MRS. WALTER CAREY. T he following Menus may be a guide to beginners, and show how easy it is to get variety:— Breakfast Menu, No. 1. Manhu Oats. Porridge. Tea or Coffee. Scrambled Eggs on Toast. Grilled Tomatoes, No. 122 . Neapolitan Sausages, No. 123 . Brown Bread. Honey. Marmalade. Butter. Fruit. Breakfast Menu, No. 2. Manhu Rye Porridge. Tea or Coffee. Granose Biscuits. Eggs à la Crême, No. 84 . Savoury Rissoles, No. 98 . Brown Bread. Honey. Jam. Butter. Fruit. Breakfast Menu, No. 3. Manhu
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Hints to Housekeepers.
Hints to Housekeepers.
A few simple hints to those who are trying the vegetarian recipes in this book may be useful. Cooking utensils should be kept quite separate from those used for meat, fish or fowl. Nut-oil or nut-butter should always be used for frying, and the right heat is known when a slight blue haze rises above the pan, or by dipping a finger of bread in the oil, when if hot enough it will at once fry brown and crisp. After frying it is always best to place the articles fried on some folded tissue paper to
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UNFIRED AND VITAL FOODS.
UNFIRED AND VITAL FOODS.
T he following practical information and suggestions will be found helpful by those who wish to test the advantages of living solely upon uncooked foods—as now recommended by so many progressive physicians, dietetic specialists, and teachers of hygiene. Although such a strictly simple and natural dietary may at first involve some gustatory self-denial, the benefits resulting from its use are declared by many who speak from personal experience to be well worthy of any inconvenience or sacrifice i
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SOME SUGGESTIVE MENUS.
SOME SUGGESTIVE MENUS.
Spring—(March-April-May.) FIRST MEAL. Sunday —Tomato and Onion Salad. Cheese (St. Ivel). Unfired Pudding and Cream. Monday —Carrot and Beetroot Salad. Cheese (Pommel). Dried Figs. Tuesday —Onions. Cheese (Cheddar). Dates. Wednesday —Seakale Salad. Cheese (Gruyère). Raisins. Thursday —Salsify Salad. Cheese (Camembert). Sultanas. Friday —Celery Salad. Cheese (Wiltshire). French Plums. Saturday —Batavia. Cheese (Cheshire). Dried Apricots. SECOND MEAL. Sunday —Cucumber Salad. Nut-meat (Jordan Almond
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USEFUL DOMESTIC INFORMATION.
USEFUL DOMESTIC INFORMATION.
A clove of garlic will give a very delicate and tasty flavour to many soups and other dishes. For soups it is only necessary to rub the tureen with the cut clove before the soup is poured in. For savoury dishes and stews one small clove may be boiled (after being peeled) in the stewpan for five minutes. T o remove the skins from tomatoes place them in boiling water for about two minutes. T urnips taste much better if a little cream is added to them after being mashed. A ny cold green vegetable c
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HOW TO COOK VEGETABLES.
HOW TO COOK VEGETABLES.
Artichokes should be boiled until tender only. If over-boiled they become dark coloured and flavourless. Asparagus should be cut into equal lengths and tied into bundles. These should be stood on end in a deep stewpan, leaving the tops about an inch above the water. When the stalks are tender the tops will be cooked also. This plan prevents the tops falling off through being over-cooked. Cabbage should only be boiled until tender; if over-cooked it is pulpy and flavourless. Boiling too fast caus
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LABOUR-SAVING APPLIANCES.
LABOUR-SAVING APPLIANCES.
D omestic work in the kitchen may be very much simplified and lightened if proper utensils are employed, and those who are able to do so should obtain the following appliances, in addition to those which are generally used:— The 'Dana' Nut-Mill. This is used for making bread crumbs from crusts or stale bread; for flaking nuts and almonds, etc., so as to make them more easy of digestion, and nut-butter so as to make it mix more conveniently with dough when employed for making pastry and cheese—re
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MEDICINAL AND DIETETIC QUALITIES.
MEDICINAL AND DIETETIC QUALITIES.
A s it is important that those who adopt a reformed diet should know something about the dietetic and medicinal value of the articles they consume, the following information may prove helpful:— Apples purify the blood, feed the brain with phosphorus, and help to eliminate urates and earthy salts from the system. As they contain a small amount of starch, and a good proportion of grape sugar combined with certain valuable acids, they constitute a most desirable and hygienic food for all seasons. T
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HYGIENIC INFORMATION.
HYGIENIC INFORMATION.
How to Keep Young. Old age is accompanied by the accumulation in the body of certain earthy salts which tend to produce ossification. The deposit of these in the walls of the arteries impedes the circulation, and produces senility and decrepitude. Flesh-food accelerates this process, but the juices of fruits, and distilled or soft water, dissolve out these deposits. The older one becomes the more freely should one partake of fruit and soft water. The more juicy fruit we consume, the less drink o
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