=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 Invalids=, 1 to 23, 66 to 130, 233 to 249.
=Recipes for Travellers=, 142 to 148, 150 to 152.
=Simple Supper Dishes=, 66 to 77, 79 to 84, 86 to 88, 90 to 98, 100,
101, 104, 105, 107 to 111, 116 to 118, 120 to 125, 128 to 130, 184,
185, 188, 193, 194, 196 to 202, 205.
=Summer and Winter Drinks=, 233 to 238.
=Recipes for making Bread and Cakes=, 225 to 232.
=A Menu for Christmas=, 250 (page 127).
=Breakfast, Luncheon and Dinner Menus=, page 128.
=Unfired Food Menus=, page 135.
=PREFACE TO SEVENTH EDITION.=
[Illustration]
Dietetic 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
dispelled during recent years by revelations concerning the physical
deterioration of the flesh-consuming nations, and the comparative
immunity from disease of people who live on purer and more natural
food; also by a succession of remarkable victories won by fruitarians
who have secured numerous athletic Championships and long distance
Records.
Demonstration has been provided by the Japanese, that a
non-carnivorous and hygienic Race can out-march and out-fight the
numerically superior forces of a colossal Empire; and that its
national and social life can be characterized by conspicuous
efficiency, sobriety, health, and vitality.
A vast amount of emphatic personal and medical testimony to the
advantages of the more simple and natural _fruitarian_ system of
living is being given by thousands of witnesses who speak from
experience; and such evidence is preparing the way for a complete
change of popular thought and custom concerning dietetics.
In addition to such influences, an ever-increasing consciousness that
the emancipation of the animal world from systematic massacre and
ruthless cruelty awaits the abandonment of the carnivorous habit by
the Western races of mankind, is exercising a powerful effect upon the
lives of multitudes of men and women. In consequence of having reached
a comparatively advanced stage of evolution, they realise the
solidarity of sentient life and feel humanely disposed towards all
fellow-creatures; and they cannot avoid the conviction that Man was
never intended to play the part of a remorseless and bloodthirsty
oppressor of the sub-human races.
Those who are labouring to bring about the adoption of dietetic
customs that neither violate the physical laws of our being, nor
outrage the humane sentiments of the higher part of our nature, are
consequently now met by serious requests for information concerning
some way of escape from bondage to ancestral barbaric custom, and the
safest path to a more rational and harmonious existence. "How may we
live out our full length of days in health and vigour, instead of
dying of disease?" "How may we avoid the painful maladies that are
prevalent, and escape the surgeon's knife?" "How may we be delivered
from further participation in all this needless shedding of innocent
blood?" "How may we in a scientific way feed ourselves with simple and
hygienic food--with the kindly fruits of the earth instead of the
flesh of murdered creatures who love life just as we do?" Such
questions as these are being asked by thousands of earnest souls, and
it is to help such enquirers that this Guide-Book is published.
My aim has been to give practical, reliable and up-to-date information
in a concise form, avoiding superfluous matter and 'faddism,' and only
supplying simple recipes which do not require the skill of a 'chef'
for their interpretation. By spending a few hours in thoughtful study
of the following pages, and by practising this reformed system of diet
and cookery in domestic life for a few weeks, any intelligent person
can master the chief principles of fruitarian dietetics, and become
qualified to prepare appetising dishes suited to the taste of a hermit
or a _bon vivant_ (provided that its possessor be not hopelessly
enamoured of the "flesh-pots of Egypt" and the flavour of cooked
blood).
A system of living that is earnestly recommended by thousands of
disinterested advocates who have personally tried it, that comes to us
full of promise both for ourselves and others, that bids fair to
humanize and transform mankind and to solve many of the world's
social problems, and that is now endorsed by so many progressive
medical authorities, merits such attention, and is worthy of trial.
As I am writing a _Guide_ to reformed diet for domestic use--not an
elaborate treatise to justify it--I have refrained from introducing
medical and experimental testimony concerning the dangerous and
injurious nature of flesh-food, and the advantages of living upon the
fruits of the earth, supplemented by dairy products. Numerous standard
works are now obtainable which demonstrate that the principles and
arguments upon which the Food-Reform Movement is based are supported
by an array of scientific evidence which is more than sufficient to
convince any unprejudiced, logical and well-balanced mind. For such
information I must refer my readers to other publications, and I have
printed a short list of useful works on the final pages of this book,
for the benefit of those who are as yet unacquainted with such
literature.
For some of the recipes contained in the following pages I am indebted
to certain of the Members of The Order of the Golden Age, and to other
workers in the Food-Reform Cause--but especially to Mrs. Walter Carey,
who has devoted much time to the task of preparing and testing them.
Most of them are original, being the result of thoughtful experiment;
and they should, _if carefully followed_, result in the production of
dishes which will give satisfaction. But if certain recipes do not
commend themselves to some of my readers, they are invited to
remember that human palates differ considerably, and to try other
dishes with the hope that they will like them better.
With the earnest desire that all who read this book will make some
sincere endeavour to seek emancipation from the barbaric habits that
are prevalent in Western lands, and to cease from that physical
transgression in the matter of diet into which our forefathers, at
some period of the world's history, appear to have fallen with such
disastrous consequences to themselves and their posterity, it is sent
forth upon its humble but beneficent mission. And I trust that many,
when they have proved that such a way of living is both possible and
advantageous, will strive to persuade others to live as Children of
God, rather than as the beasts of prey.
Those who have reached that spiritual plane where the sacredness of
all sentient life becomes recognised, and who find it painful to
contemplate the wanton and cruel slaughter which at present takes
place throughout Christendom--involving the death of at least a
million large animals every day--must instinctively experience a
longing to apprehend some way by which this butchery can be brought to
an end. Such will be able to perceive the real significance of, and
necessity for, the twentieth-century crusade against human
carnivoracity--the Moloch idol of these modern days. They will also
feel individually constrained to co-operate in the great work of
bringing about this practical and beneficent Reformation, and of
giving to mankind the blessings that will result from it.
As in the case of all previous editions of this book, any financial
profit derived from its sale will be devoted to the exaltation of
these humane and philanthropic ideals--hence its presentation to The
Order of the Golden Age. My readers, therefore, who feel that its
circulation will tend to lessen the sum total of human and sub-human
suffering, are invited to assist in securing for it a large
circulation, by lending or presenting copies to their friends, and
making it widely known. And to attain this end, the sympathetic aid of
journalists and other leaders of public thought will be especially
appreciated.
=SIDNEY H. BEARD.=
_January, 1913._
=THE TRUE IDEAL IN DIET.=
[Illustration: Man is by Nature Fruitarian--_not_ Carnivorous!!]
The physical structure of Man is declared by our most eminent
biologists and anatomists to be that of 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]
[1] See "The Testimony of Science in Favour of Natural and Humane
Diet."
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 human beings, their teeth and internal
organs being practically identical, and in a natural state they
subsist upon nuts, seeds, grains, and other fruits. Hence those who
have studied this subject thoroughly can hardly entertain any doubt
that the more largely our diet consists of these simple products of
nature, the more likely we shall be to enjoy health and to secure
longevity.
The number and variety of such fruits and seeds is very great
(including all the nuts and cereals _and their products_, as well as
the pulses, legumes, etc.); and the Science of Dietetics has made such
rapid progress in recent years that nuts and grains are, for the
benefit of those who possess weakened digestive organs, now prepared
in various ways which make them easily digestible and very savoury
when cooked. To such foods may be added, for the sake of convenience
and variety, vegetables of various kinds and dairy produce, such as
milk, butter, cheese and eggs.
[Sidenote: =Personal Testimony.=]
Nineteen years of abstinence from flesh-food (practised without any
illness, and resulting in increased strength, stamina and health), and
of observation and experiment during that period, combined with the
knowledge obtained through helping hundreds of men and women to regain
health by reforming their habits of living, have convinced me that a
well selected fruitarian dietary, thus supplemented, will prove
beneficial to all who desire physical and mental fitness. Temporary
difficulties may be experienced by some in adopting such a simple
style of living, or in obtaining adequate provision in their present
domestic conditions; mistakes may be made--certain necessary elements
being omitted from the new diet--and temporary failure may sometimes
result in consequence; but if some preliminary study and consideration
are given to the matter, and _variety_ in the food is secured to
ensure complete nourishment, success is easily obtainable.
[Sidenote: =A Step at a Time.=]
In most cases where there is a desire to adopt this purer and better
way, it will be found that the policy of proceeding slowly but surely,
a step at a time, is the wisest in the end.
The first step must be total abstinence from the flesh and blood of
animals, and the substitution of less objectionable food containing an
equal amount of proteid; this will soon lead to a distaste for fowl,
but the use of fish should be retained by those commencing to reform
their ways until some experience has been gained, and any serious
domestic difficulties which may exist have been removed. Then this
partial vegetarian diet can be still further purified, until it is
more entirely "fruitarian" in its nature. Circumstances, and
individual sentiment and taste, must regulate the rate of this
progress towards what may be termed Edenic living; I can but show the
way and give helpful information.
[Sidenote: =Advantages of Fruitarianism.=]
A few of the reasons which lead me to advocate a fruitarian dietary as
the ideal one, are as follows:--
Persons who live chiefly upon fruits of all kinds do not injure
themselves by consuming the poisonous waste-products (uric acid, &c.),
contained in flesh; and they are not often tempted, like those who
partake of very savoury and toothsome dishes, to eat after the needs
of the body are satisfied. They thus escape two of the chief causes of
disease and premature death--_auto-intoxication and excessive eating_.
They also avoid, to a great extent, the temptation to eat when they
are not hungry, and thus they are more likely to obey the dictates of
natural instinct concerning _when to eat_. Even if fruit should be
taken in excessive quantity, very little harm results from such
indiscretion.
Fruitarians thus lessen the amount of work put upon the digestive
organs, and consequently have more energy to expend upon mental or
physical labour. The grape sugar contained in sweet fruits--such as
dates, figs, raisins and bananas--is assimilated almost without effort
and very quickly.
The juices of ripe fruits help to eliminate urates, waste products,
and other harmful deposits from the blood and tissues, as they act as
solvents. Fruit, therefore, tends to prevent ossification of the
arteries, premature old age, gouty and rheumatic disorders, sickness
and untimely death.
Fruitarian diet--if scientifically chosen and containing all the
elements required by the body--prevents the development of the "drink
crave," and it will cure nearly all cases if properly and wisely
adopted. Dipsomania is induced by malnutrition, by eating stimulating
food, such as flesh, or by eating to excess; a fruitarian drunkard has
not yet, so far as I am aware, been discovered in this country.
Pure blood is secured by living upon such food, and consequently there
is little or no tendency to develop _inflammatory_ maladies. The
wounds of Turkish and Egyptian soldiers have been found to heal three
times as quickly as those of shamble-fed Englishmen; the reason is
that they live chiefly upon dates, figs and other fruits, milk and
lentils, etc.; and the same tendency has been observed in the case of
the Japanese wounded. A wonderful immunity from sickness is enjoyed by
those who live in accord with Nature's plan; microbes and disease
germs do not find a congenial environment in their bodies. This I have
proved by nearly twenty years of uninterrupted good health, and
freedom from medical attendance, and my experience is corroborated by
that of a multitude of witnesses in the ranks of the food-reformers.
Fruitarian diet, if complete, tends to lessen irritability, to promote
benevolence and peace of mind, to increase the supremacy of the
'higher self,' to clear and strengthen spiritual perception, and to
lessen domestic care. Those who desire to develop the higher spiritual
powers which are latent in Man, to cultivate the psychic or intuitive
senses, and to win their way to supremacy over their physical
limitations, will find fruitarianism helpful in every respect. Such
have only to _try it_, intelligently, in order to prove that this is
true.
Such a system of living may thus become an important factor in the
great work of uplifting our race from the _animal_ to the _spiritual_
plane; and herein lies the great hope for mankind. The harbingers of
the 'Coming Race'--a more spiritual Race--are already treading this
Earth, known and recognized by those whose eyes have been opened to
the vision of the higher and transcendent life. And that which tends
to accelerate the development of these characteristics is worthy of
our serious consideration and earnest advocacy.
Such a diet does not necessitate the horrible cruelties of the
cattle-boat and the slaughter-house--therefore it must commend itself
to every genuine humanitarian.
It does not contain the germs of disease that are found in the dead
bodies of animals--frequently afflicted with tuberculosis, cancer,
foot-and-mouth-disease, incipient anthrax, swine-fever and parasites
of various kinds.
It is free from that potent cause of physical malady, uric acid--which
is contained in all flesh; and from "ptomaines,"--which develop in
corpses quickly after death and often prove fatal to consumers of
meat. And it will be found, if wisely chosen, to produce a stronger
body, a clearer brain, and a purer mind.
The testimony of thousands of living advocates, both in cold and warm
climates--many of whom are medical men, or athletes who have
accomplished record performances which demanded prolonged endurance
and unusual stamina--bears evidence to this fact; therefore those who
are desirous of commencing this more excellent way of living need not
fear they are making any reckless or dangerous experiment.
The food which our Creator _intended_ us to eat must be the _safest_
and _best_ for us. Man does not resemble, either internally or
externally, any carnivorous animal, and no unprejudiced student of
the subject can well escape the conclusion that when we descend to the
level of the beasts of prey, by eating flesh, we violate a physical
Law of our being, and run the risk of incurring the inevitable
penalties which Nature exacts for such transgressions.
[Illustration]
These penalties are being lavishly dealt out with inexorable
impartiality in the civilized lands of the Western world, where, in
spite of the rapid increase of our medical men, and the 'wonderful
discoveries' of panaceas by the representatives of unscrupulous
pathological search, such maladies as appendicitis, consumption,
cancer, lunacy, gout, neurasthenia and other evidences of physical
deterioration are still prevalent or steadily increasing.
And, although the fact is not so apparent to the superficial observer,
a still heavier penalty in the form of spiritual loss is being
suffered by those who err in this respect, for _carnal food_ produces
_carnal-mindedness_, dims the spiritual vision, chains the soul to the
material plane of thought and consciousness, and makes the supremacy
of the 'spirit' over the 'flesh' well-nigh impossible.
It is natural for every man and woman to live at least a century. The
fact that thousands have done so, proves that the majority might
attain this age if they would cease from transgressing Nature's laws.
Seneca truly said, "Man does not die, he kills himself."
By "eating to live," instead of "living to eat"--introducing into our
bodies pure and vitalizing energy by means of wisely chosen natural
food--and by amending our ways generally in accordance with the
dictates of reason and common sense, we may live to benefit the world
by useful service with our faculties matured and our minds stored by
the teachings of experience. Instead of being in our dotage when we
reach threescore years and ten, we should still be fit to serve our
day and generation.
[Sidenote: =The Highest Motive.=]
Those who decide to adopt this reformed system of diet will be
fortified in their resolve if they are actuated by loyalty to the
Divine Will and regard for Humane Principle, in addition to reasons
which are based merely upon self-interest. The desire to lessen
suffering, and to live in accordance with God's laws, furnishes a
stronger incentive than the wish to escape disease and to secure
longevity.
A philanthropist or humanitarian who embraces the sublime ideal of
helping to lift mankind to a higher plane of experience, to deliver
our degenerate Race from some of the worst evils which afflict us,
and, at the same time, to prevent the infliction of pain and death in
most revolting forms upon countless millions of innocent animals, will
either conquer the initial difficulties which confront those who thus
make practical protest against the flesh traffic, or will cheerfully
endure temporary inconvenience and self-denial "for Righteousness'
sake."
Each new recruit who joins the Food-Reform Movement should therefore
give such preliminary study to the subject as will produce the
unalterable conviction that flesh-eating is an _unnatural_ habit for
Man, that it is totally _unnecessary_, that reliable medical evidence
proves it to be generally _injurious_, and that it involves cruelty
and bloodshed which are barbarous and indefensible, _because quite
needless_.
A deaf ear will then be turned to the warnings of any well-disposed
friends who, being under the spell of ancient fallacies, or ignorant
concerning the nutritive advantages which the fruits of the earth
possess over the products of the shambles, would seek to deter him
from the path of self-reform by prophesying physical shipwreck and
disaster.
Popular illusions concerning the necessity for animal food are rapidly
being swept away, and public opinion has already changed to such an
extent that leaders of thought in every land are now impressed with
the full import and beneficence of this Reformation. And so many
forces are now converging and combining to influence and impel mankind
in this direction, that the 'signs of the times' indicate a rapidly
approaching Era in which Man will return to his original food, and, by
so doing, enter upon a happier and more peaceful period of existence
upon this planet.
=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.
[Illustration]
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 quite a different taste from that which is
experienced when it is mixed up with gravy, meat, potatoes and other
articles or food.
Young green peas, or new potatoes steamed in their skins and dried off
in the oven so as to be "floury," will, if eaten with a little salt
and butter, have a delicacy of flavour which is scarcely noticeable if
they are served with a plate of beef or mutton and other vegetables. A
few chestnuts carefully cooked in a similar manner, make a dish that
an overfed alderman might enjoy; and the same remark will apply to
many simple and easily prepared fruitarian dishes.
It is a mistake to think that this reformed diet necessarily involves
a great amount of cooking, for the reverse is the fact if _simplicity_
is aimed at and its advantages are appreciated. It is well to remember
also that our most enlightened and progressive physicians are now
recommending uncooked foods of all kinds to all who would retain or
regain health.
An excellent lunch can be made with some well chosen cheese and brown
bread and butter, and a delicate lettuce (dressed with pure olive oil,
a small quantity of French wine vinegar, and a pinch of sugar),
followed by fresh and dried fruits such as bananas, almonds, raisins,
figs, etc. Such a repast is inexpensive, nutritious, and easily
digestible. A large variety of foreign and fancy cheeses are now
obtainable, so that even such a simple meal as this can be varied
constantly. The best lettuces are produced by our French neighbours,
but our own market gardeners are beginning to learn that it is easy to
get them tender by growing them under glass.
[Sidenote: =The Simple Breakfast.=]
In most fruitarian households the cooking for breakfast soon becomes
simplified and lessened. Eggs served in different ways on alternate
mornings, fresh and dried fruits, nuts, brown bread, super cooked
cereals such as granose biscuit, butter and preserves, are found to be
quite sufficient as accompaniments to the morning beverage. French
plums, figs and other dried fruits, when carefully stewed in the oven
for some hours, and served with cream, are very nutritious. A small
plate of 'Manhu' wheat, rye, barley, or oat flakes, served with hot
milk or cream, can be added so as to make a more solid meal for
growing children or hard workers. And those who are accustomed to a
more elaborate breakfast, because of the difficulty of obtaining a
mid-day substantial meal, can select one of the items which are
mentioned in the list of recipes under the heading of "Breakfast
Dishes."
[Sidenote: =Avoid Dyspepsia.=]
One reason for urging simplicity is that, owing to prevalent ignorance
concerning food-values, it is more easy for the _inexperienced_
food-reformer to make dietetic mistakes than the flesh-eater.
By partaking freely of stewed acid fruits and vegetables at the same
meal, or by blending a great variety of savouries, vegetables, sweets
and rich fatty dishes together in a ghastly 'pot pourri,' or by eating
to excess of porridge, beans, or fried dishes, many have made serious
blunders. They, for want of proper instruction, have hastily come to
the conclusion that "vegetarian diet does not suit them," and
returning to the flesh-pots, have henceforth denounced the evangel of
dietetic reform, instead of profiting by the useful lesson Nature
tried to teach them.
The wisest plan is to make one's diet generally _as varied as
possible_, but not to mix many articles together _at the same meal_.
Abstainers from flesh should begin to live to some extent (say two
days a week) in picnic style, and the practice will soon become more
habitual. A picnic luncheon which is considered enjoyable in the woods
or on the moors will be found to be just as nice at home if the
articles provided are well chosen and tastefully prepared. Variety can
be obtained by introducing daintily cut sandwiches made with mustard
and cress, tomato paste, potted haricots, or lentils, scrambled eggs,
fancy cheese cut thinly, flaked nuts and honey, etc. Fresh and dried
fruit, nuts, almonds, raisins and sultanas, fruit cakes, and custard
or rice puddings, provide useful additions; and it will soon be found
that the old-fashioned three or four-course meal which involves such
laborious preparation is a needless addition to life's many cares.
[Sidenote: =Necessary Elements in Food.=]
It is important to bear in mind that our daily food must contain a
sufficient quantity of certain necessary elements:
(1) PROTEIN. To be found in nuts and nut foods (such as Protose,
Nuttoria and Fibrose, &c.), eggs, cheese, brown bread, oatmeal,
haricots, lentils and peas.
(2) FAT. To be obtained in nuts, nut-butters, olive oil, cheese, milk,
cream, butter, and oatmeal.
(3) PHOSPHATES AND MINERAL SALTS. Contained in the husk of wheat,
barley, oats, and rye (therefore included in brown bread, granose
biscuits and other whole-wheat or cereal preparations), cheese,
bananas and apples.
(4) SUGAR. To be obtained from all starch foods, but most easily and
in the best and most readily assimilable form from sweet fruits and
honey.
=A PLEA FOR MODERATION.=
[Illustration: Do not dig your grave with your teeth!]
One 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 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 cereals and
vegetables in order to make up for their abstinence from animal food.
They bring upon themselves severe attacks of dyspepsia--either by
eating excessive quantities of starch in the form of porridge, bread
and potatoes, or of such concentrated foods as haricots, lentils or
nuts (being ignorant of the fact that these latter are much more
nutritious than lean beef and that only a very small quantity is
needed for a sufficient meal).[2]
[2] See Table of Food Values on page 45.
Nothing does more injury to the Food-Reform Movement than the
discredit which is brought upon it by those who upset themselves by
over-eating, and who feel led to justify their defection by attacking
the system they have forsaken. Among the numerous cases brought to my
notice, I remember one of a minister's wife, who by partaking of seven
meals a day, and finishing up at ten o'clock in the evening with
cocoa, cheese and porridge, brought herself to such a state of nervous
prostration that her local doctor ordered her to return to a flesh
diet, "as she required _nourishment_." He thus diagnosed her
condition, instead of attributing it to preposterous over-feeding.
A Golden Rule for every food-reformer is this--_Eat only when you are
hungry_, and never to repletion. An exception must be made, however,
in certain cases of anæmic and delicate persons. When there is not
sufficient vitality to cause appetite, or to digest food normally, it
is often necessary to insist on regular meals being taken,
notwithstanding the patient's distaste for food. Drowsiness and stupor
after a meal are sure signs of excess, and I cannot too strongly urge
temperance in diet. During my long experience of philanthropic work as
an advocate of natural and hygienic living, I have only heard of a few
cases of persons suffering any ill effects from eating too little,
whereas cases of the opposite sort have been rather numerous.
Ninety-nine per cent. of the centenarians of the world have been
characterized by _abstemiousness_; however much their ways and customs
may have otherwise differed, in this one respect they are practically
alike--declaring that they have always been small eaters, and
believers in moderation in all things.
=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.
[Illustration]
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 learn the ways
of our friends abroad, and to make our dishes look tempting and
appetising.
One of the first lessons to be learned by the vegetarian cook is how
to fry rissoles, potatoes, etc., _quite crisp_, and free from any
flavour of oil or fat. To do this a wire basket which will fit loosely
into a stewpan is necessary, and it can be purchased at any good
ironmonger's shop. Nutter (refined coconut butter) is a well prepared
form of vegetable fat, and it is retailed at a moderate price; it
keeps for a long period and is equally useful for making
pastry--three quarters of a pound being equal to one pound of butter.
Where nut-butters cannot be obtained, good olive oil should be used.
The temperature of the fat or oil must be past boiling point, and
should reach about 380 degrees. When it is hot enough it will quickly
turn a small piece of white bread quite brown, if a finger of it is
dipped in the fat. Unless this temperature is reached the articles to
be fried may turn out greasy and unbearable. If the fat is heated very
much beyond 400 degrees it may take fire. Haricots, lentils, and many
other legumes are more tasty if made into cutlets or rissoles and
fried in this manner, after being mixed with breadcrumbs and
seasoning, than if merely boiled or stewed in the usual crude style.
[Sidenote: =The Art of Flavouring.=]
The art of flavouring is also one which should be studied by every
housewife. By making tasty gravies and sauces many a dish which would
otherwise be insipid can be rendered attractive. The recipes for
"Gravies" will prove useful on this point.
Many valuable modern scientific food products are not fully
appreciated because people do not know how to serve them. Take
'Protose,' 'Nuttoria' and 'Nuttose' for instance--very useful
substitutes for flesh which are made from nuts (malted and therefore
half digested). If _slightly_ stewed, and eaten without any
flavouring, some persons dislike the distinctive taste; if, however,
they are well cooked, according to the recipes printed later on in
this book, and served with such garnishings as are recommended, they
are usually much enjoyed, even by those who are prejudiced against all
vegetarian ideas.
[Sidenote: =Cooking by Gas saves Labour.=]
Cooking by gas appliances is more easily controlled and regulated than
when the old-fashioned fire is employed, and much labour for stoking
and cleaning is avoided. Those who can do so, should obtain a gas
hot-plate, consisting of two or three spiral burners, and a
moderate-sized gas oven. If they cannot afford the ordinary gas
cooking oven, a smaller substitute can be obtained, which can be
placed upon any gas jet; this is very economical for cooking single
dishes, and for warming plates, etc. A gas cooking jet can be obtained
for eighteenpence, and two or three of these will take the place of a
hot-plate if economy is necessary. In summer-time the kitchen range is
quite a superfluity unless it is required for heating bath water.
[Sidenote: =A New Mission for Women.=]
The ordinary public know very little of the variety and delicacy of a
well chosen fruitarian dietary when thoughtfully prepared; ignorance
and prejudice consequently cause thousands to turn a deaf ear to the
evangel of Food-Reform. All women who desire to bring about the
abolition of Butchery, and to hasten the Humane Era, should therefore
educate themselves in artistic fruitarian cookery, and then help to
instruct others.
To illustrate the truth of these remarks I may mention that at a
banquet given by the Arcadian Lodge of Freemasons, at the Hotel Cecil,
in London--the first Masonic Lodge which passed a resolution to banish
animal-flesh from all its banquets--one of the Chief Officers of the
Grand Lodge of England attended. He came filled with prejudice against
the innovation and prepared to criticise the repast most unfavourably.
In his after-dinner speech, however, he admitted that it was one of
the best Masonic banquets he had ever attended, and said that if what
if he had enjoyed was "vegetarian diet," he was prepared to adopt it
if he found it possible to get it provided at home.
By practising the recipes which are given in the following pages, and
by utilizing the hints which accompany them, readers of this book will
find no difficulty in acquiring the skill which is requisite to win
many from the flesh-pots, even when they cannot be induced to abandon
them from any higher motives than self-interest or gustatory
enjoyment.
Every woman should resolve to learn how to feed her children with pure
and harmless food. Every mother should make her daughters study this
art and thus educate them to worthily fulfil their domestic
responsibilities. Here is a new profession for women--for teachers of
high-class fruitarian and hygienic cookery will soon be greatly in
demand.
=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.
[Illustration]
For breakfast it is sometimes a good plan to order what one wants the
previous night, if any specially cooked dishes are required, but it is
_not_ advisable to inform the waiter that one is a vegetarian. It is
generally possible to obtain porridge, grilled tomatoes on toast,
poached or fried eggs, stewed mushrooms, etc., without giving extra
trouble or exciting comment. Where these cannot be obtained, a plain
breakfast of brown bread or toast and butter, with eggs, preserves and
fruit should be taken.
At large hotels in our chief cities a Restaurant and a Grill Room are
provided. The food-reformer should go to one of these for his dinner,
rather than to the dining room, as he will then be able to obtain
various simple _à la carte_ dishes. One 'portion' of any particular
dish will often suffice for two persons, thus enabling those whose
means are limited to obtain greater variety without increasing
expenditure. Care has to be exercised, however, concerning certain
dishes; for instance, if macaroni is required, it is well to ask the
waiter to request the cook not to introduce any chopped ham. He should
be told that you wish macaroni served with tomato sauce and cheese
only, in the "Neapolitan" style.
In most Continental Hotels and Restaurants the simplest, cheapest, and
best plan is to take 'table d'hôte'--telling the head waiter well
beforehand that the lunch or dinner is required 'maigre' (that is
without flesh, just as it is usually served during Lent). A varied,
well selected, and ample repast will then be supplied at a moderate
cost. The same plan is best in 'Pensions.'
The general rule to be adopted in small British hotels is to think
beforehand what dishes the cook is in the habit of making which are
free from flesh; these should be ordered in preference to those which
are strange and not likely to be understood. At the same time it is
well to insist upon being supplied with anything which it is
reasonable to expect the proprietor to furnish, because such action
tends to improve the catering of the hotels of the country, to make it
easier for other food-reformers, and to sweep away the difficulty
which at present exists in some towns, of obtaining anything fit to
eat in the orthodox hotel coffee rooms, except beasts, birds, or
fishes.
[Sidenote: =Railway Journeys.=]
Those who are making railway journeys can easily provide themselves
with a simple luncheon basket containing fruits, sandwiches made with
flaked nuts, eggs, cheese or preserves, or with such delicacies as
haricot or lentil potted meat (directions for making which will be
found later on, in the section devoted to Luncheon Recipes.)
Travellers may perhaps be reminded that cheese and nuts contain much
more nutriment than lean meat.
Food-reformers who are about to pay a prolonged visit in a private
house should inform the hostess, when accepting her invitation, that
they are abstainers from flesh, but that their tastes are very simple
and that they enjoy anything except flesh-food. As she might have
erroneous ideas about the requirements of vegetarians she might
otherwise feel perplexed as to what to provide. If the visitor takes
fish the fact should be stated.
[Sidenote: =No Faddism.=]
Care should be taken not to involve the hostess in any needless
trouble, and she should be shown, by the simplicity of one's
requirements, that she is easily capable of affording complete
satisfaction. When she realizes this, she will probably take pleasure
in learning something about hygienic living, and will be ready to read
a pamphlet or a guide-book upon the subject, and to produce some of
the dishes contained in it.
The Humane Diet Cause has been much hindered by the 'fads' of persons
who have adopted very extreme views about diet and who worry
themselves and other people about trifling matters in connection with
their food until they are almost regarded as being pests in a
household. Instead of cheerfully partaking of anything that is
provided, except flesh, they parade their scruples about almost
everything on the table, and, consequently, those who entertain them
vow that they will never become such nuisances themselves or entertain
such again.
I have always found that by letting my friends clearly understand that
I abstain from butchered flesh chiefly because of _humane reasons_ and
for the sake of _principle_, they respect my sentiment, and evince a
desire to discuss the matter without prejudice. If fruitarianism is
adopted merely as a 'fad,' discordant vibrations are often aroused
because one's acquaintances consider that one is giving needless
trouble by being unconventional without sufficient justification.
[Sidenote: =Sea Voyages.=]
Those who are making a sea voyage will find that many of the large
steamship companies are quite prepared to furnish substitutes for
flesh-diet if an arrangement is made beforehand. In such cases there
should be a clear stipulation that brown bread, dried and fresh fruit,
nuts, farinaceous puddings, omelets, or dishes made with cheese,
macaroni, lentils, haricots, tomatoes, etc., should be obtainable in
some form and in sufficient variety. A list of a few 'specialities'
(such as Protose, Nuttoria, &c.) should be furnished when a long
voyage is contemplated, so that the steward may stock them.
=ADVICE FOR BEGINNERS.=
The 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.
[Illustration]
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 dishes that
require much preparation. Avoid 'frying-panitis.'
4. Eat dry foods rather than sloppy ones; they are more easily
digested. Take toast or Granose biscuits with porridge to assist
proper salivation. If porridge causes trouble, use wheat or rye flakes
(Manhu or Kellogg brands), with hot milk or cream, instead.
5. Do not mix stewed acid fruits with vegetables and legumes; take the
former with cereals, cheese, or eggs. Green vegetables should be taken
very sparingly, and with savoury dishes alone. If eaten with sweets
they are apt to disagree.
6. Persons of sedentary habits should let at least one meal a day
consist of uncooked fruit only--or of fruit with brown bread and
butter--the bread being _well baked_.
7. Dried fruits, such as figs, dates, prunes, raisins, sultanas, etc.,
are very easily digested; and if blended with nuts or almonds they
make a perfect meal. Such fruits may be taken freely and with
advantage by almost everyone.
8. Nuts should be flaked in a nut-mill to aid digestion; cheese can
also be made more easily assimilable in this way (or by cooking). Many
nut products are now sold which are malted and partially pre-digested.
9. Give a few hours' thought and study to the important subject of
your diet; learn what to do, and what newly-invented scientific foods
are obtainable.
10. Do not make the mistake of attempting to live on potatoes, white
bread, cabbages, etc., or merely upon the ordinary conventional
dietary with the meat left out. Obtain and use well made and well
cooked wholemeal bread every day. Take sufficient _proteid_, 1-1/2 to
2-ozs. per day, to avoid anæmia--indigestion often results from _lack
of vitality_ caused through chronic semi-starvation.
11. If you feel any symptoms of dyspepsia, and can trace it to
_excess_ in eating, or to dietetic errors, reduce your food, fast
temporarily, and take more exercise. Consider what mistakes you have
made, and avoid them in the future. Eat only when hungry, in such
cases.
12. If you are not getting on, obtain advice from a Doctor who is a
_fruitarian_ or from an experienced Food-reformer.
=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, being most economical, therefore it is advisable
that all food-reformers should learn how to make nut-meats, &c., at
home. Some of these substitutes are as follows:--
=For Meat-Extracts=: Marmite, Vegeton, Carnos, Nutril, Mapleton's
Gravy Essence, Cayler's Extract, Wintox.
=For Joints of Meat=: Protose, Nuttose, Savrose, Fibrose, F.R.
Nut-Meat, Vejola, Nuttoria, Shearn's Nut-Meat, Nutton, Brazose,
Nuto-Cream Meat, Mapleton's Frittamix.
=For Cold Meats=: "Pitman" Nut-Meat Brawn, Ellis's Tomato and Nut
Paste, Pasta-sol, Lentose, Nuska Viando, Savoury Paste, Potted Beans
and Lentils.
=For Meat Fat=: Nutter Suet, Vegsu, Nutter, Nucoline, and Nut
Margarine.
Pine Kernels, which contain 10 ozs. of oil to the pound, and which
when rolled and chopped exactly resemble suet, are also an excellent
substitute.
Delicious Nut-Butters are also now obtainable for high-class
cookery--such as Almond, Walnut, Cashew, and Table Nutter. Although
superior, these are as cheap as ordinary cooking butters.
=For Lard and Dripping=: Nutter, Darlene, Albene, Nut-oil, "Pitman"
Vegetable Lard.
=For Meat proteid=: Emprote, Hygiama, Horlick's Malted Milk, Casumen
Dried Milk, Gluten Meal.
=For Gelatin=: Agar-Agar, or Cayler's Jellies.
=For Animal Soups=: Mapleton's Nut and proteid Soups, and "Pitman"
Vegsal Soups.
=Prepared Breakfast Cereals=: Manhu flaked Wheat, Rye, Barley and
Oats, Kellogg Wheat and Corn Flakes, Granose Flakes and Biscuits,
Shredded Wheat, Archeva Rusks, Puffed Wheat, Power, Kornules, Toasted
Wheat Flakes, Melarvi Crisps and Biscuits.
=For Picnic Hampers=: Savage's Nut Foods or Cream o' Nuts, Wallace
Cakes and Scones, Mapleton's Nut Meats, Winter's Nut Cream Rolls,
"Pitman" Fruit and Nut Cakes and Nut Meat Brawn, Wallace P. R. or Ixion
or Artox or "Pitman" Biscuits.
=Meat Stock= is substituted by vegetable stock, produced by stewing
haricots, peas, lentils, etc. The latter is far more nutritious, and
is free from the uric acid and excrementitious matter that are present
in meat decoctions. A tasty and meaty flavour can be at once given to
soups or gravies by adding some vegetable meat-extract selected from
one of the varieties already mentioned.
* * * * *
In the following pages recipes will be found for preparing dishes
which closely resemble, in taste, appearance, and nutritive value,
those to which the community have been accustomed, some of them being
of such a nature that persons who are fond of flesh-food find it
difficult to detect whether they are eating such or not.
=RELATIVE VALUES OF FOODS.=
=How to Regulate our Diet.=
Our 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: