Vegetarian Supplement
to
Scientific Feeding
By MRS. DORA C. C. L. ROPER, D. O.
Oakland, California.
Buckner Printing Co., Printers.
1915
COPYRIGHTED, 1915,
By
DORA C. C. L. ROPER
All Rights Reserved.
DEDICATION.
THESE PAGES ARE DEDICATED TO ALL WHO READ THEM,
WITH THE EARNEST DESIRE TO MAINTAIN HEALTH
AND PREVENT DISEASES WHICH ARE CREATED
BY WRONG AND INTEMPERATE EATING
AND DRINKING
Eat not to dullness;
Drink not to elevation.
—Benjamin Franklin.
[Illustration: [Silhouette]]
=Man is composed of what he has
assimilated from his spiritual
mental and physical
food=
CONTENTS
_PART I._
_Classification and Function of Food._
_Recipes of Cooked and Raw Foods, with Foot Notes Referring to
Correct Chemical Combinations._
_100 Simple and Fancy Menus._
_Sandwiches._
_Right and Wrong Food Mixtures._
_Hygiene, Economy and Sanitation._
_PART II._
_Anatomy and Physiology of Brain and Nervous System._
_Circulation._
_Care of the Body._
_Stimulants; Their Effects on the Body._
_Constipation._
_Obesity_ (_Causes and Treatment_).
_Psychotherapy._
_Menus for Acute Convalescents._
_Table of Food giving Caloric Value._
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.
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.
PROTEINS.
These are sometimes called albumen, and they supply the body with
nitrogen, sulphur and phosphorus. They are great 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 animal 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 cereals 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.
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.
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 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 late, 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.
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 tight shoes or corsets.
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 foods. Through
the process of oxidation this energy is set 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 calorie,
which is used in determining the energy value of food. The small calorie
is ¹⁄₁₀₀₀ of a large calorie.
The physiological fuel and energy value of the different foods is as
follows:
1 gram of Protein yields 4 Calories
1 gram of Fat 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, and 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. All natural foods are wholesome; over-eating produces
discomfort and disease. Some 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 eat. 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
the 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 Nature.