>; CD

8]<OU 158521

book is a gift to the library by
Dr. Pasupuleti Gopala Krishnayya,

President, Krishnayya 1 s News
Service and Publications, New York

City, as part of a collection of

American books given in memory of

His Beloved Twin Brothers

Rama (Medical Student) &

Bala Krishnayya (Engineer)

OSMANIA UNIVERSITY LIBRARY

#

Call No. &M Accession No. (aril I/ 8 4

Author
Title

This book should be returned on or before the date
last marked below.

The

NATURAL FOODS

Cookbook

BEATRICE TRUM HUNTER

This book is a gift to the library by
Dr. Pasupuleti Gopala Krishnayya,

President, Krishnayya' s News
Service and Publications, New York

City, as part of a collection of

American books given in memory of

His Beloved Twin Brothers

Rama (Medical Student) &

Bala Krishnayya (Engineer)

1961

SIMON AND SCHUSTER NEW YORK

ALL RIGHTS RESERVED

INCLUDING THE RIGHT OF REPRODUCTION

IN WHOLE OR IN PART IN ANY FORM

COPYRIGHT 1961 BY BEATRICE TRUM HUNTER

PUBLISHED BY SIMON AND SCHUSTER, INC.

ROCKEFELLER CENTER, 630 FIFTH AVENUE

NEW YORK 20, N. Y.

FIRST PRINTING

LIBRARY OF CONGRESS CATALOG CARD NUMBER". 61-5835
MANUFACTURED IN THE UNITED STATES OF AMERICA
BY H. WOLFF BOOK MFG. CO., INC. NEW YORK

This book is a gift to the library by

Dr ' Pas ^eti Gopala Krishnayya

President, Krishnayya' s News

Service and Pubhcations, New York
City, as part of a collection of

Hi?^ ooksgivenmme ^yof

His Beloved Twin Brothers

Rama (Medical Student) &

Bala Krishnayya (Engineer)

To Mildred Hatch

Acknowledgments

The author wishes to thank the following for recipes and sugges-
tions:

Dori Billing, June Burn, Mrs. Thomas Cooper, Mrs. Frank Crumback,
Ethel De Loach, Mrs. Frank Finnegan, Doris Grant, Mrs. Peter Gregg, Mrs.
Austin Griflin, Helen Hadley, Mrs. Roderick Hall, Rosemary Harris, Marian
Hatch, Mildred Hatch, Dr. D. C. Jarvis, Isobel Karl, Mrs. Joshua Loring, Jr.,
Etta Lublintz, Helen Marer, Celia Massie, Mrs. Alfred Mausolff, Jean
Mitchell, Niles Newton, Vivian Perkins, Betty Pettit, Helen Philbrick, Jane
Preston, Ruth Robinson, Mrs. R. Ronning, Mrs. Anthony Roothbert, Maija
Salo, Verne Thomas, Francesca Van der Kley, and Adele Wehmeyer.

Contents

Introduction xiii
Foreword xv

1. HOW TO USE THIS BOOK 3

2. SPREADS 11

Meat Spreads, Sea Food Spreads, Vegetable Spreads, Egg Spreads, Soy
Spreads, Cheese Spreads, Fruit Spreads, Butters, Nut Butters, Snacks and
Pickups.

3. CRACKERS 20

Wafers, Crackers, Sticks, Crisps, Zwieback, Straws, Hardtack.

4. BEVERAGES 25

Appetizers, Smoothies, Shakes, Nogs, Summer Coolers, Teas, Punch,
Mead.

5. SALADS 32

Tossed Salads, Molded Salads, Vegetable and Fruit Salad Dressings.

d. SOUPS 43

Stock, Flavorings for Soups and Stews, Hearty Cold Weather Soups,
Summer Soups (Chilled), Soup Garnishes, Dumplings, Noodles.

7. VEGETABLES 60

Asparagus, Beets, Broccoli, Brussels Sprouts, Cauliflower, Cabbage, Car-
rots, Corn, Eggplant, Onions, Parsnips, Potatoes, Soybeans and Limas,
Spinach, Squash and Pumpkin, String Beans, Sweet Peppers, Sweet
Potatoes and Yams, Tomatoes, Zucchini and Cucumbers, Mixed Vege-
table Dishes, Sauces for Vegetables.

x Contents

8. MUSCLE MEATS 80

Broiled Beef Dishes, Stews and Casseroles, Ground Meat (Meat Loaves,
Meat Pies), Leftover Meat, Garnishes, Sauces and Toppings for Meat
Dishes.

9. ORGAN MEATS 89

Liver, Kidneys, Tripe, Sweetbreads, Brains, Heart, Tongue, Lungs.

10. SEA FOOD 118

Shellfish and Fish, Sea Food Garnishes, Sea Food Sauces.

11. FOWL AND STUFFINGS 126

12. EGGS 132

13. CHEESE 135

Homemade Cheeses, Recipes Using Other Natural Cheeses.

14. DRIED BEANS AND PEAS 141

Soybeans, Lentils, Other Legumes.

15. NUT ENTREES 148

16. GRAINS 151

Wholewheat, Bulgur, Rye, Rice, Wild Rice, Millet, Oats, Cornmeal,
Buckwheat, Barley, Uncooked Breakfast Dishes, Porridge.

17. SPROUTS 163

18. BREADS (YEAST, SOUR DOUGH, UNLEAVENED) 166
Yeasts, Wheat Breads, Rye Breads, Oat Breads, Cornbreads, Soy Breads,
Specialty Breads, Yeast Rolls, Biscuits.

19. QUICK BREADS 186

Muffins, Gems, Popovers, Puffs, Pancakes, Filled Pancakes, Waffles,
Garnishes for Pancakes and Waffles, Quick Bread Spreads.

20. DESSERTS 196

Fruits, Fruit Puddings, Dessert Omelets, Souffles, Custard Desserts,
Dairy Desserts, Grain Desserts, Gelatin Desserts, Sherbets and Mousses,
Ice Cream, Dessert Sauces.

21. CAKES 216

Cakes, Small Cakes (Cupcakes, Buns, Shortbread, Squares, Bars, Sticks),
Cake Fillings, Cake Frostings.

22. COOKIES 234

Contents xi

23. PASTRIES 243

Piecrusts, Pie Shells, Pie Fillings, Tarts.

24. CONFECTIONS 254

25. RELISHES 260

Relishes, Vinegars, Pickles, Preserves.

APPLIANCES 269
INDEX 271

Introduction

In spite of the deluge of TV dinners, mixes, instant puddings,
precooked cereals, cut-up vegetables, tenderized meats, tempting
sweets and foodless foods, there is a movement for food that is
honest, natural and healthful a movement that is steadily
gaining strength and momentum. Beatrice Trum Hunter has
thrown her efforts into that movement.

This is a great cookbook a nutritionist's delight. From be-
ginning to end, you will find no white flour or white sugar, no
baking powder or soda; and the unhydrogenated oils have re-
placed the fats. Honey is the chief sweetener. Soy flour and
"nutritional yeast" are frequently included. The grain sections
are especially appealing, with homemade crackers and many
interesting breads calling for sesame and wheat germ, sunflower
seeds, millet and rye. In fact, we counted nine different recipes
for rye bread in contrast to none in most general cookbooks.

Mrs. Hunter does not try to cover all of the standard recipes
usually dealt with, but she is liberal with suggestions for pre-
paring the high-quality foods often neglected such as liver, kid-
ney, heart, tripe and lungs. Detailed methods for sprouting beans
and grains are included, as well as how to make yoghurt and how
to make yeast. She often calls out that invaluable kitchen aid, the
blender.

Last but not least, the beginner who is just entering the
wonderful world of natural foods will be delighted to find
sources where difficult-to-find products may be purchased.

xiv Introduction

So you see that we have found this not just another cookbook
to grow dusty on the shelf, but a book to study, to find stimula-
tion in and to follow daily. May we wish you good cooking, good
eating and good health!

CLIVE M. McCAY AND JEANETTE B. McCAY

ITHACA, N. Y.

Foreword

Over thirty years ago The New Yorker magazine published a car-
toon by Carl Rose showing a small boy scowling at his mother
over a plate of food. The caption read: "I say it's spinach and I
say the hell with it." The American language was thereby en-
riched with another trenchant idiom for calling a spade a spade.
It also became a handy slogan for all those people who subscribe
to the notion that healthful food is necessarily dull and unpalat-
able. Needless to say, I am not one of them. I believe that if cook-
ing is approached as a creative art as well as a science, healthful
food can be prepared in a variety of attractive, tasteful forms and
still retain its nutritional values.

Today many thoughtful people are turning back the pages of
modern food-processing history, seeking out the good old flavors,
textures and nutrients of the natural foods their grandparents
enjoyed. This is no longer just a passing whim of a small minor-
ity, but an earnest search by doctors, dentists, nutritionists and
health-minded people everywhere. Many physicians are con-
vinced that improper eating habits and devitalized foods are
among the most serious contributing factors to the soaring in-
cidence of cancer, heart disease and other degenerative condi-
tions. Modern processing methods remove or destroy the vital
nutrients of many foods. Artificial colors, chemical preservatives
and a host of other additives further alter their natural qualities.
From the consumer's viewpoint, most of these additives are un-
necessary. They have no nutritive value. They are used by the

xvi Foreword

food industry for economic advantage in a highly competitive
market. Foods treated in this manner may appear brighter and
may last longer, but the people who eat them don't.

The recipes in this book stress the use of whole, natural foods.
They call for whole grains rather than refined flours and cereals;
honey and other natural sweetening agents rather than refined
sugar; herbs rather than salt and spices; vegetable oils rather
than animal fats. Vitamin-rich yeast and sour dough replace
vitamin-destroying leavening agents such as baking powder and
baking soda. Seeds, sprouts, wheat germ, yoghurt, dulse, soybean
products and nutritional yeast (nonleavening or "primary" yeast)
are also used. Some of the recipes are original; others are adapta-
tions of traditional ones. All are as simple to prepare as ordinary
recipes. Certain foods which are cursorily covered in the average
cookbook are given extensive attention here: for instance, a wide
variety of recipes is included in Chapter 9, Organ Meats. By the
same token, other foods are given limited treatment because they
are covered sufficiently in other books.

The proof of the pudding is, of course, in the eating. For those
who have never savored the goodness of whole foods, there is a
pleasant discovery in store. Whole foods, well prepared, can de-
light even the most jaded palate. As one of my skeptical gourmet
friends said, after sampling some of these dishes, "They are defi-
nitely not hair shirt." Coming from him, it was a high compli-
ment.

The Natural Foods Cookbook will, I believe, open up new
horizons for both novice and experienced cook.

Beatrice Trum Hunter

HILLSBORO, NEW HAMPSHIRE

The

NATURAL FOODS

Cookbook

1

How to Use This Book

A Word from the Author

To make using this book as simple as possible, keep in mind the
following:

1. When an item in the list of ingredients is capitalized "i tea-
spoon Essence of Sweet Herbs" as in the recipe for Egg-Celery
Spread on page 14 this means that a recipe for making Es-
sence of Sweet Herbs is also included in the book and listed in
the Index. (Ingredients which are obviously treated elsewhere
are not capitalized.)

2. When items which are normally bought ready made (cottage
cheese, yoghurt, vinegar, etc.) appear in the list of ingredients
followed by an asterisk, this indicates that recipes for making
them in the home are also included. These recipes will be
listed in the Index under "Homemade" as well as in other
categories.

ABOUT THE BLENDER

To avoid tiresome repetition in the many recipes made with an
electric blender and also because various brands may differ
slightly in their operation detailed directions on speed, timing,

4 The Natural Foods Cookbook

etc. are not given with each recipe. I would suggest that you care-
fully review the instructions that came with your own appliance
and adjust the recipes accordingly.

Here are a few more general hints:

Before using the blender, make sure that the container is resting
firmly on its base.

In blending soft foods or liquids, place all ingredients in the
container together. Do not fill more than three-quarters full.
Before switching on the current, hold the cover firmly in
place. This will avoid splashing and brace the machine
against the first impact of the blades against the food.

To blend solids, work with small amounts cut or broken up
into small pieces (i-inch cubes or smaller); fill container up to
the one-third mark or, at most, one-half. When blending
solids, operate blender by quick on-and-off switches. While
the current is off, scrape the food from the sides of the con-
tainer with a rubber or plastic spatula.

When combining solids with liquid, pour liquid into container
first and add solids gradually.

A list of sources of supply for electric blenders and other appli-
ances appears at the end of the book.

Check List of Basic
Natural Foods

The following items are recom-
mended for use, wherever possible,
in these recipes. Many of them can
be bought in health-food stores, the
health-food sections of department
stores, and the special-purpose sec-
tions of large supermarkets. For the
benefit of people who live in areas
where some of these foods may not
be available, a list of mail-order sup-
pliers is included under SOURCES OF

SUPPLY FOR NATURAL FOODS.

Agar-agar vegetable gelatin

Apple cider unsweetened, no pre-
servatives

Baking yeast cakes or dried; more
economical when bought in bulk

Barley whole grain, hulled; not
pearled

Barley flour

Barley grits

Bran sittings residue after sifting
wholewheat flour

Buckwheat whole grain, hulled

Buckwheat flour freshly ground,
un fumigated

Bulgur or Bulghur or Borghul
parched wheat from Near East

Butter freshly churned from sweet
cream, natural coloring, no pre-
servative except salt

Buttermilk

Carob powder or flour ground
from St. John's Bread (carob pods)

Cheeses natural (unprocessed),
from raw whole milk or skim milk

Corn grits freshly cracked, unfumi-
gated, from yellow, undegermi-
nated corn

Cornmeal freshly ground, unfumi-
gated, from yellow, undegermi-
nated corn

Cottage cheese made from raw,
fresh whole milk or skim milk

Cottonseed flour freshly ground,
unfumigated

Cream, sour made from sweet, raw
cream

Cream, sweet raw, fresh

Cream cheese made from raw,
fresh cream

Dried legumes untreated, unfumi-
gated

Dulse seaweed

Eggs fresh, fertilized

Flavorings pure almond extract,
pure vanilla extract or pod, etc.

The Natural Foods Cookbook

Flours freshly ground; preferably
stone ground (from unfumigated
whole grains)

Fruit juices unsweetened, freshly
squeezed, unstrained

Fruit rinds from unsprayed fruit,
without artificial coloring or wax

Fruits, dried sun-dried, unsul-
phured, raw, unfumigated. (Dried
fruit may be softened by soaking
overnight in cold water, or for a
few hours in hot water. This elim-
inates extra cooking.)

Fruits, fresh unsprayed

Gelatin plain, unflavored, unsweet-
ened

Gluten flour freshly ground, un-
fumigated

Gruenkern unripened grain

Herbs preferably fresh

Honey raw, unfiltered, 100 per
cent pure

Irish Moss (Carrageen) seaweed

Kefir cultured milk beverage made
with kefir grains

Maple syrup 100 per cent pure

Meat fresh, from animals raised
without hormones or tranquilizers

Milk fresh, raw certified, if possi-
ble; whole or skim

Milk powder low-heat spray proc-
ess

Millet whole grain

Molasses unsulphured, dark, 100
per cent pure

Nutritional yeast, also called Pri-
mary yeast, formerly called Brew-
er's yeast, when it was a by-product
of the brewery industry a non-
leavening yeast grown especially
for human consumption. Basamin
yeast extract is a yeast extract de-
rived from primary grown yeast
and may be used where nutri-
tional yeast is recommended. All
nutritional yeast should be kept
in tightly covered jars, away from
light. Under these conditions it

keeps many months and does not
require refrigeration.

Nuts fresh, raw, unsalted, unoiled

Oatmeal steel cut or stone ground,
freshly ground, unfumigated

Oats whole grain

Oil of vegetable origin, unhydro-
genated, crude (unrefined), 100
per cent pure, fresh, cold-pressed:
corn, cottonseed, olive, peanut,
safflower, sesame, soybean, or sun-
flower. Generally, safflower, sun-
flower and sesame oils are prefer-
able for their mild flavor. Crude
soy oil has a strong flavor.

Peanut butter from whole peanuts
with skins, no additives except
salt and unhydrogenated oil

Potato flour

Potato water water in which pota-
toes have been cooked

Rice brown, whole grain

Rice flour

Rice grits

Rice polishings outer coating of
rice, rich in minerals; may be
added to cooked cereal or flour for
breads and cakes.

Rose hips fruit of the rose

Rye whole grain

Rye flour or Rye meal freshly
ground, unfumigated, whole grain

Salt trace element sea salt

Sea foods fresh, without antibiotic
treatment

Seeds whole, untreated, not fumi-
gated; use mortar and pestle or
seed mill to grind.

Sesame seeds raw, unhulled

Sorghum 100 per cent pure

Soy flour freshly ground, unfumi-
gated; soy flour is available as:
full-fat soy flour (produced from
the whole soybean); minimum-fat
soy flour (good for making soy
milk); and low-fat soy flour (good
for baking)

Soy grits or Soy flakes -defatted soy

How to Use This Book

flour; grits absorb more liquid
than flakes.

Soybeans

Soy-lecithin spread unsaturated
spread; a substitute for animal fat.

Sprouts from whole, untreated
seeds, beans or peas

Sugar raw

Sunflower seeds freshly hulled, un-
oiled, unsalted

Vegetables fresh, unsprayed; to
steam, use SteaMarvel (see under
Appliances); to pure, use Foley
Mill.

Vinegar made from whole, un-
sprayed apples, 100 per cent pure

Wheat germ raw, fresh

Whole grains unfumigated

Wholewheat flour freshly ground,
unfumigated, preferably stone
ground; hard spring wheat from
the West, Midwest and Southwest
is preferable for bread; soft win-
ter wheat from the East is good
for pastries and porridge. Grind
in home grinder, or order small
amounts freshly ground and keep
in a cool place in tightly covered
jars. Use as soon as possible.

Wild rice whole grain

Yoghurt, or Yogurt made from
Bulgarian yoghurt culture

Sources of Supply for
Natural Foods

The following list is merely a sug-
gestion. Some of the ingredients
called for in these recipes will be
found in health-food stores, special-
purpose sections of large super-
markets or on the health-food coun-
ter of department stores. People liv-
ing in areas where some of these
foods are not available can write to
the suppliers listed below, all of

whom fill mail orders. Ask for cata-
logues, price lists and names and ad-
dresses of the nearest distributors.

For additional information on
sources write to the Executive Secre-
tary of the National Dietary Foods
Association, 1542 Knowlton Street,
Cincinnati, Ohio. Also consult the
classified advertisers in Natural
Food and Farming, published by
Natural Food Associates, Atlanta,
Texas; and the current Directory of
Organic Foods, published by Or-
ganic Gardening and Farming Mag-
azine, Emmaus, Pennsylvania.

CHEESE

Crowley, Healdville, Vermont

Halbleib Orchards, McNabb, Illi-
nois (Ernest Halbleib)

Specialty Foods 8c Feed Exchange,
1324 i2th Street, Monroe, Wis-
consin (Oscar Thierstein)

Tillamook County Creamery Asso-
ciation, Tillamook, Oregon

DULSE

Wheaton's Restaurant, Parrsboro,
Nova Scotia

FLOURS AND GRAINS

Deer Valley Farms, Guilford, New
York (Joseph Carsten)

Golden Acres Farm, Newtown,
Pennsylvania (Russell Keep)

Halbleib Orchards, McNabb, Illi-
nois (Ernest Halbleib)

Maple Bend Farm, Box 8, Rindge,
New Hampshire (Mrs. R. Towle)

Rodger Grain Company, Hereford,
Texas

Strayer Seed Farms, Hudson, Iowa
(especially soybeans)

Vitamin Products Company, 2023
West Wisconsin Avenue, Milwau-
kee i, Wisconsin; 612 North Ver-

8 The Natural Foods Cookbook

mont Avenue, Los Angeles 4, Cal-
ifornia; Maryland Avenue, St.
Louis 8, Missouri

Walnut Acres, Penns Creek, Penn-
sylvania (Paul Keene)

Ted A. Whitmer, Bloomfield, Mon-
tana (grain only)

Wholewheat Products, Box 100,
Sugar Loaf, New York (Walter
Buschman)

FRUITS, FRESH

Apples:

Cinagro Farms, Belding, Michigan

(Leslie Barnes)
Golden Acres Orchard, Bayard Rte.

Front Royal 2, Virginia (A. P.

Thomson)
Organic Tree Fruit Farm, Rte. 2,

Box 432, Salem, Oregon

Avocados:

Sam King, 1757 East Alvarado
Street, Fallbrook, California

Blueberries:

J. Herbert Alexander, Rte. 4, Mid-

dleboro, Massachusetts
Wesley Bisnett, Rte. 2, Watervliet,

Michigan
Fostner Blueberry Farm, Rte. i, Al-

legan, Michigan

Cranberries:

Lawrence Williams, Main Street,
West Harwich, Massachusetts

Dates:

Covalda Date Company, U. S. High-
way 99, Coachella, California (Lee
Anderson)

Oranges and Grapefruit:

Ahlers Organic Date and Grape-
fruit Garden, Box 726, Mecca,
California

Phil Arena, Rte. 3, Box 795, Es-
condido, California (also grape
and apple juice)

Brenzel Groves, Box 211, New

Smyrna Beach, Florida
Broderson Groves, Rte. 2, Box 490,

Merritt Island, Florida
Cartwright Groves, Box 506, Carrizo

Springs, Texas

L. P. DeWolfe, Crescent City, Flor-
ida
Sabin K. Elder, Rte. 2, San Benito,

Texas
Graham Creek Ranch, Rte. 5, Box

151, Portersville, California
Herschell Groves, Rte. 4, Box 390,

Ft. Pierce, Florida
J. Jonassen, 4203 North 36th Street,

Phoenix, Arizona
Sam King, 1757 East Alvarado

Street, Fallbrook, California
MacDonald Border Ranch, Calex-

ico, California
Organic Acres, Box 37, Seffner,

Florida

Persimmons:

Fitzgerald's Fruit Farm, Stephan-

ville, Texas
Sam King, 1757 East Alvarado

Street, Fallbrook, California

Pineapples:

Plantation Paradise, Box 1204, Lake
Placid, Florida

FRUITS, DRIED

Covalda Date Company, U. S. High-
way 99, Coachella, California
(Lee Anderson)

Graham Creek Ranch, Rte. 5, Box
151, Portersville, California

Jaffe Brothers, Valley Center, Cali-
fornia

Organic Gardens, Rica Road, Ojal,
California (dried cherries)

Shields Date Gardens, Indio, Cali-
fornia

Smith Mountain Farms, 15766 East
Belmont, Sanger, California
(Mike Carsten)

How to Use This Book

9

HERBS AND HERB TEAS

Garden Green Brand Company,
Tween Trees, Upper King Street,
Greenwich, Connecticut

The Greene Herb Gardens, Greene,
Rhode Island (Margaret Thomas)

Indiana Botanic Gardens, Ham-
mond, Indiana

Live Food Products Company, Box
310, Burbank, California (Paul C.
Bragg)

HONEY

Ault Bee Farm, Rte. 3, Box 23, Wes-
laco, Texas

Champlain Valley Apiaries, Box
127, Middlebury, Vermont
(Charles Mraz)

Arthur Colvin, Morris, New York

S. W. Edwards, Myersville, Mary-
land

Thousand Island Apiaries, Clayton,
New York

Yack Brothers Honey Company,
Roosevelt, Utah

KEFIR GRAINS

Celo Biological Laboratory, Box
245, Old Town, Maine (Ralph
Becherer)

MAPLE SYRUP

Jay Carney, North Adams, Michi-
gan

Lilton Farm, Lowville, New York

Rolling Ledge Maple Orchard,
Enosburg Falls, Vermont (Donald
M. Wright)

Rydingbrook Farm, Wardsboro,
Vermont (Verne Thomas)

MEAT

Cordes Organic Foods, Henning,
Minnesota

Golden Acres, Newtown, Pennsyl-
vania (Russell Keep)

Globe Hill Farms, Pine Plains,
New York; Box 2226-D, Pasadena,
California

Wolfe's Neck Farm, Freeport,
Maine (James Mann)

MILK, CERTIFIED RAW

Alta Dena Dairy, 148 West Jefferies
Avenue, Monrovia, California

Walker-Gordon Certified Milk
Farm, Plainsboro, New Jersey

Roger Jessup Farms, 5431 San Fer-
nando Road West, Glendale,
California

MILK, DRY, LOW-HEAT
SPRAY PROCESS

"Alba" Weldon Farm Products, 665
Fifth Avenue, New York 22, New
York

NUTS

Columbiana Seed Company, Eldred,
Illinois (request pecans from un-
sprayed trees)

Covalda Date Company, U. S. High-
way 99, Coachella, California
(pecans)

Curt Edmonds, Rte. i, Glasgow,
Kentucky (peanuts)

Roy A. Falconer, Box 775, Lake-
port, California (English walnuts)

Graham Creek Ranch, Rte. 5, Box
151, Portersville, California

Ella S. Hanford, El Rito, New
Mexico

James Pecan Farm, Highway 24,
Brunswick, Missouri (request pe-
cans, black walnuts, shag bark
hickory from unsprayed trees)

Glen W. Mills, Rte. 2, Box 83, New-
berg, Oregon (English walnuts,
filberts)

io The Natural Foods Cookbook

Al Mueller, 233 South Bade Ave-
nue, Ferguson 21, Missouri (pea-
nuts)

Organic-Ville, 4207 West gfd Street,
Los Angeles 5, California

Ralph Richterkessing, RFD, Saint
Charles, Missouri (pecans, Chi-
nese chestnuts)

Vitamin Products Company, 2023
West Wisconsin Avenue, Milwau-
kee i, Wisconsin

Walnut Acres, Penns Creek, Penn-
sylvania (Paul Keene)

OILS

Deer Valley Farm, Guilford, New
York (Joseph Carsten)

Foods for Life, 821 East Broadway,
Glendale, California (corn germ
oil)

Graham Creek Ranch, Rte. 5, Box
151, Portersville, California (olive
oil and sun-dried ripe olives)

Vitamin Products Company, 2023
West Wisconsin Avenue, Milwau-
kee i, Wisconsin (sesame, saf-
flower and peanut oils)

Walnut Acres, Penns Creek, Penn-
sylvania (soy oil)

SUNFLOWER, PUMPKIN AND
SESAME SEEDS

Cordes Organic Foods, Henning,

Minnesota
Sona Food Products Company, Los

Alamitos, California

Vitamin Products Company, 2023
West Wisconsin Avenue, Milwau-
kee i, Wisconsin (unhulled ses-
ame seeds)

VEGETABLES

Golden Acres, Newtown, Pennsyl-
vania (Russell Keep)

S. R. Green, Bayfield, Colorado
(Jerusalem artichokes)

W. Martin Lundy, Lone Pine Farm,
Inglefield, Indiana (lettuce in
winter)

Al Mueller, 233 South Dade Ave-
nue, Ferguson 21, Missouri (sweet
potatoes)

VINEGAR

Herbert Ogden's Cider Mill, Rte. i,

Windsor, Vermont
Saltmarsh's Cider Mill, New Boston,

New Hampshire

YEASTS, NUTRITIONAL AND
BAKING

Mrs. Mildred Hatch, 8 Pine Street,
St. Johnsbury, Vermont

YOGHURT CULTURE

Dr. Gaymont's Yogourt Culture,

Gaymont Laboratories, Inc., 31 5 N.

Clark Street, Chicago 10, Illinois
International Yogurt Company,

8478 Melrose Place, Los Angeles

46, California

2

SPREADS

HINTS:

Many spreads can be prepared in a
blender. Dice solids coarsely and
add gradually, about a half-cup at
a time.

Small amounts of leftovers may pro-
vide the base for tasty spreads.

Meat Spreads

LIVER SPREAD

i onion, chopped

i clove garlic, minced

i tablespoon oil

i/ 2 pound liver, trimmed and diced

1/2 teaspoon salt

1 tablespoon soy flour

2 tablespoons nutritional yeast
i sprig parsley

1/2 teaspoon rosemary
stock

Saute* onion and garlic in oil. Re-
move. Saute* liver. Cool. Combine
all ingredients in blender or grinder,
adding only enough stock to blend
into smooth paste. Chill. Makes
about i cup.

VARIATION:

Add 2 hard-cooked eggs when blend-
ing.

LIVER PATE

i green pepper, minced

1 onion, minced

2 stalks celery and tops, minced
i tablespoon oil

i pound liver, trimmed and diced

boiling stock, to cover liver

i bay leaf

i scallion, minced

1/2 teaspoon salt

dash of clove, ground

dash of nutmeg, ground

3 tablespoons nutritional yeast
i/ 4 cup soy grits, soaked in

14 cup stock

Saute" pepper, onion and celery in
oil. Remove. Arrange liver in same
pan. Cover with boiling stock, bay
leaf, scallion, salt, clove, nutmeg
and yeast. Cover pan. Simmer gently
5 minutes. Remove bay leaf. Cool.
Combine sautded vegetables with
liver mixture in blender or grinder.
Blend into smooth paste. Add
soaked soy grits. Blend. Makes
about 2 cups.

VARIATIONS:

Add i grated carrot to sautded

vegetables. Blend into pate\
Add 3 slices broiled bacon, minced.

Blend into pate.

The Natural Foods Cookbook

[Continued from previous page]

Add leftover cooked oatmeal in
proportion of i part oatmeal to
2 parts liver. Blend into pate".

LIVER-CARROT SPREAD

1/2 pound liver, cooked and ground

1/2 cup raw carrot, grated

2 tablespoons nutritional yeast

yoghurt*

Blend all ingredients, adding only
enough yoghurt to make it spread.
Makes about i y 2 cups.

KIDNEY-CHEESE SPREAD

1/2 pound kidney, cooked and ground
4 tablespoons cream cheese*
14 teaspoon each: thyme, sage, mar-
joram and basil
2 tablespoons nutritional yeast
1/2 onion, grated
14 cup wheat germ
yoghurt*

Blend all ingredients, adding only
enough yoghurt to make it spread.
Makes about 34 cup.

VARIATION:

Use cooked liver instead of kidney.

MEAT SPREAD (in blender)

i/ 2 pound meat, cooked, cut up (left-
overs)

1 onion, coarsely diced

2 tablespoons nutritional yeast
14 cup wheat germ

2 tablespoons soy flour
sprig of parsley

Blend all ingredients. Moisten with
favorite salad dressing. Makes about
114 cups.

Sea Food Spreads

CLAM DIP

i cup clams, minced

1 cup cottage cheese*
3 tablespoons yoghurt*

2 tablespoons nutritional yeast
14 teaspoon thyme

i onion, grated

Blend all ingredients together.
Makes about 2 cups.

CRAB MEAT SPREAD

cup crab meat, shredded fine

stalk celery and top, chopped

onion, grated
/2 green pepper, minced fine

cup Sprouts

cup cottage cheese *

sprig of parsley, minced
favorite salad dressing

Blend all ingredients together, add-
ing only enough dressing to moisten
the spread. Makes about 3 cups.

VARIATIONS:

Lobster, shrimp, tuna, etc., may be
substituted for the crab meat.

FISH SPREAD

i cup haddock, cooked and flaked

i carrot, grated fine

i onion, grated fine

14 cup chives, chopped fine

i teaspoon dill seeds, crushed

favorite salad dressing

Blend all ingredients together, add-
ing only enough dressing to moisten
the spread. Makes about ii/ 2 cups.

VARIATION:

Use leftover fish or fowl instead of
meat.

VARIATIONS:

Any mild-flavored leftover fish may
be substituted for the haddock.

Vegetable Spreads

TOMATO SPREAD

i cup tomato pure

14 cup nutritional yeast

i/J cup soy grits

i tablespoon sesame seeds

14 cup cheddar or other natural

cheese, grated
14 teaspoon basil

Blend all ingredients. Makes about
134 cups.

AVOCADO SPREAD (in blender)

2 avocados, well ripened
i clove garlic

juice and rind of 2 lemons

i/ s teaspoon salt

i tablespoon nutritional yeast

3 tablespoons chives

Blend all ingredients. Makes about
i cup.

Spreads i)

CUCUMBER SPREAD (in blender)

i cup cucumbers, cut up

i cup almonds

1/2 cup bran

i/2 cup whole-grain bread crumbs

Blend all ingredients. Moisten with
favorite dressing. Makes about 3
cups.

CARROT-NUT SPREAD
(in blender)

i cup carrots, cut up

i cup pecans

i tablespoon oil

i teaspoon lemon juice

i tablespoon nutritional yeast

i sprig dill

Blend all ingredients. Moisten with
favorite dressing. Makes about 2
cups.

GUACAMOLE (in blender)

avocado, well ripened

green pepper

tomato

sprig parsley

tablespoon oil
y^ tablespoon lemon juice
i/% teaspoon salt
i tablespoon nutritional yeast

Blend all ingredients. Makes about
i cup.

SPRING SPREAD (in blender)

i onion

3 stalks celery and tops

i cucumber, cut up

i head lettuce, cut up

i green pepper

i egg, hard-cooked

Blend all ingredients. Moisten with
favorite dressing. Makes about 3
cups.

CRESS SPREAD (in blender)

14 cup cress

14 cup radishes

i cup cucumbers, cut up

}4 cup Sprouts

Blend all ingredients. Moisten with
favorite dressing. Makes about 1%
cups.

AUTUMN SPREAD (in blender)

14 head cabbage
i tart apple with skin
3 stalks celery with tops
6 walnuts
3 carrots
1/2 green pepper
1/2 onion

3 tablespoons Soybeans, Roasted,
ground

[Recipe continued on next page]

14 The Natural Foods Cookbook

[Recipe continued from previous page]
Blend all ingredients. Moisten with
favorite dressing. Makes about 3
cups.

CARROT-HONEY SPREAD

3 carrots, grated

3 tablespoons rice polishings

i tablespoon honey

i tablespoon nutritional yeast

Blend all ingredients together.
Makes about 1 1/ 2 cups.

SWEET POTATO SPREAD

i cup sweet potatoes, cooked,

purged

i tablespoon oil
1/9 cup Coconut Shreds
1/2 cup milk powder

Blend all ingredients together.
Makes about 2 cups.

DANDELION SPREAD (in blender)

i cup young dandelion leaves, raw
1/2 cup cottage cheese*
14 cup nuts
favorite dressing

Blend all ingredients, adding
enough dressing for mixture to
spread. Makes about 134 cups.

Carrot, parsley, caraway seeds, yo-
ghurt

Mung Bean Sprouts, green pepper,
fennel, sour cream

Egg Spreads

EGG-CELERY SPREAD (in blender)

2 eggs, hard-cooked

i stalk celery with top, cut up

14 cup soy flour

i tablespoon nutritional yeast

3 tablespoons chives, chopped

i teaspoon Essence of Sweet Herbs

Blend all ingredients together. Mois-
ten with favorite dressing. Makes
about i cup.

EGG-LENTIL SPREAD (in blender)

2 eggs, hard-cooked

i cup lentils, cooked

3 tablespoons cottage cheese *
pinch of nutmeg, ground
pinch of sage, ground

i tablespoon nutritional yeast

Blend all ingredients together. Mois-
ten with favorite dressing. Makes
about 11/2 cups.

COMBINATION VEGETABLE

SPREADS (in blender)

Young spring onions, yoghurt, dash

of ground clove
Cucumbers, yoghurt, poppy seeds,

soy flour

Radishes, cottage cheese, dill seeds
Watercress, sour cream, fennel seeds
Raw spinach, broiled bacon bits,

dash of ground mace
Green pepper, celery, onion, celery

seeds

Soy Spreads

SOY FLOUR SPREAD

1/2 cup soy flour

1/2 cup peanut butter *

i tablespoon nutritional yeast

3 tablespoons chives, chopped

3 tablespoons parsley, minced

1/2 cup favorite dressing

Blend all ingredients together until
smooth. Makes about ii/ 2 cups,

SOYBEAN SPREAD (in blender)

i cup Soybean Pulp

i/ 4 cup green pepper

i tablespoon nutritional yeast

1/2 onion

1 tablespoon Essence of Sweet Herbs

2 tablespoons favorite dressing

Blend all ingredients together until
smooth. Makes about ii/ 2 cups.

Spreads 75

i/ 9 teaspoon salt

3 tablespoons nutritional yeast

i tablespoon parsley, minced

i tablespoon onion, grated

3 tablespoons soy flour

14 cup wheat germ

Blend all ingredients together. This
spread is also good molded into
balls and served on bed of salad
greens. Makes about ii/ 2 cups.

SOY CHEESE SPREAD

i cup soy cheese *

3 tablespoons chives, minced

3 tablespoons yoghurt*

i tablespoon nutritional yeast

i tablespoon parsley, minced

J4 teaspoon basil

Blend all ingredients together until
smooth. Makes about \\fa cups.

SOY BUTTER

soy flour
oil

Beat oil into flour until mixture is
consistency of nut butter. Salt, honey
and/or nutritional yeast may be
added, if desired. This butter may
be thinned to use as salad dressing.

VARIATION:

Soy flour may first be roasted in

shallow pan in 200 F. oven, until

browned.

Cheese Spreads

COTTAGE CHEESE SPREAD

1/2 pound cottage cheese *
14 teaspoon celery seeds, crushed
14 teaspoon dill seeds, crushed
1/4 teaspoon caraway seeds, crushed

CREAM CHEESE SPREAD

1/2 pound cream cheese *
1/2 cup soy flour

1 tablespoon nutritional yeast

2 tablespoons Soybeans, Roasted,

ground

i tablespoon parsley, minced
yoghurt *

Blend all ingredients, adding
enough yoghurt to make spread.
Makes about 1^4 cups.

Fruit Spreads

RAISIN-COCONUT SPREAD

1/2 cup raisins

1/2 cup Coconut Shreds

Blend ingredients. Moisten with yo-
ghurt. Makes about i cup.

SPICED DATE SPREAD
(in blender)

i cup dates, pitted

1/2 teaspoon cinnamon, ground

14 cup yoghurt *

1/2 cup milk powder (about)

Blend all ingredients. If too thin to
spread, add more milk powder.
Makes about 134 cups.

16 The Natural Foods Cookbook

DATE-ORANGE SPREAD
(in blender)

2 cups dates, pitted

i teaspoon Powdered Fruit Rind

juice of i orange

14 cup wheat germ (about)

Blend all ingredients. If too thin to
spread, add more wheat germ.
Makes about 2]/ 2 cups.

DATE-APPLE SPREAD (in blender)

1 cup dates, pitted

2 tart apples, with skins

Blend ingredients. Moisten with
yoghurt. Makes about 134 cups.

DATE-NUT SPREAD (in blender)

i cup dates, pitted

1/2 cup nuts

14 cup yoghurt *

1/2 cup milk powder (about)

Blend ingredients. If too thin to
spread, add more milk powder.
Makes about 2i/ 4 cups.

NOTE:

Figs may be substituted for dates in
any of the above date recipes.

ORIENTAL SPREAD (in blender)

14 cup dates, pitted

}4 cup figs

14 cup raisins

14 cup nuts

14 cup Coconut Shreds

unsweetened orange juice

Blend all ingredients, adding
enough orange juice to moisten.
Makes about 114 cups.

MIXED FRUIT SPREAD
(in blender)

1/2 cup prunes, pitted

1/2 cup dried apricots, soaked

1/2 cup raisins

y 4 cup Soybeans, Roasted, ground

1/2 cup cream cheese *

Blend all fruits. Turn into bowl.
Mix with soybeans and cream
cheese until smooth. Makes about
214 cups.

APPLE BUTTER SPREAD

i cup apple butter

1/2 cup soy flour

i tablespoon nutritional yeast

1/4 cup sesame seeds

Blend all ingredients together.
Makes about 134 cups.

Butters

HINTS:

Many butters can be prepared in a
blender. Solids combined with
butters should be cut coarsely
and added to blender gradually.

Use butters as: spreads for sand-
wiches, open-faced sandwiches,
crackers to accompany salad or
soup; garnishes for vegetables,
meat, fowl or fish; toppings for
starch dishes, quick breads of all
kinds.

LEMON BUTTER

1/2 cup butter, softened
2 tablespoons lemon juice
rind of i lemon, grated

Blend all ingredients. Use with
fowl or fish. Makes about % cup.

TARRAGON BUTTER

1/2 cup butter, softened

i sprig fresh tarragon, minced

i teaspoon nutritional yeast

i teaspoon lemon juice

i tablespoon parsley, minced

Use over
asparagus.

Blend all ingredients.
broiled fish, broccoli,
Makes about i/ 2 cup.

DILL BUTTER

1/2 cup butter, softened

i sprig fresh dill, minced

1/2 teaspoon dill seeds, crushed

i teaspoon nutritional yeast

i teaspoon lemon juice

i tablespoon parsley, minced

Blend ingredients. Use with fish or
baked potato. Makes about % cup.

LEMON-HERB BUTTER

1/2 cup butter, softened

i tablespoon lemon rind, grated

1/2 teaspoon basil, minced

1/2 teaspoon chervil, minced

i tablespoon parsley, minced

i teaspoon chives, minced

Blend ingredients. Use with fish or
vegetables. Makes about y cup.

Spreads 77
GREEN PEPPER BUTTER

1/2 cup butter, softened

1/2 cup green pepper, chopped fine

i teaspoon nutritional yeast

i teaspoon onion, grated

Blend ingredients. Use as spread
with salad or soup, or serve over
potatoes and other starch foods.
Makes about i cup.

CHEESE BUTTER

1/2 cup butter, softened
14 cup cream cheese *
14 CU P Roquefort cheese
i tablespoon chives, minced
i teaspoon celery seeds, crushed
i tablespoon soy flour

Blend ingredients. Use as spread
with crackers or bread. Makes about
i cup.

ORANGE BUTTER

1/2 cup butter, softened

juice and grated rind of i orange

i teaspoon Powdered Fruit Rind

pinch of cinnamon, ground

pinch of nutmeg, ground

i tablespoon soy flour

CRESS BUTTER

1/2 cup butter, softened
1/2 cup cress, minced
i teaspoon nutritional yeast
i tablespoon parsley, minced

Blend ingredients. Use as spread
with salad or soup. Makes about i
cup.

VARIATION :

Nasturtium buds and leaves may be
substituted for cress.

Blend ingredients. Use on toast,
waffles, pancakes or muffins. Makes
about y cup.

BERRY BUTTER

1/2 cup butter, softened

3 tablespoons fresh berries, crushed

i teaspoon lemon juice

i sprig mint, minced

Blend ingredients. Use on toast or
quick breads. Makes about % cup.

i8 The Natural Foods Cookbook

Nut Butters

HINTS:

Nut butters may be made in a
grinder (food mill). Use the
"worm feed" crusher, which is
especially designed for oily sub-
stances.

Homemade nut butters should be
made in small amounts, refriger-
ated in closed containers and used
within a reasonable time.

Homemade nut butters should be
made of fresh, raw, unsalted nuts.

Use as spreads, toppings for vege-
tables or desserts.

Nut butters may be thinned with
water or milk and used as top-
pings over cereal or dessert.

HOMEMADE PEANUT BUTTER

raw peanuts, unsalted
oil

Grind a cupful of peanuts at a time.
They should be the consistency of
flour. Turn them into bowl. After
grinding all peanuts, add only
enough oil to blend mixture into
thick paste. Salt and/or nutritional
yeast may be added, if desired. Pack
into container. Cover. Refrigerate.

VARIATIONS:

Homemade nut butter may be made
from raw almonds, filberts, pi-
gnolias, walnuts (English and
black), cashews, Brazil nuts, etc.
Most of these nuts have enough
oil so that no extra oil need be
added.

HOMEMADE PEANUT-
SUNFLOWER SEED BUTTER

1 1/^ pounds raw peanuts

i/ 2 pound sunflower seeds, hulled

1/2 pound nutritional yeast

i pint oil

i tablespoon salt

Grind nuts and seeds. Blend in re-
maining ingredients. Pack into con-
tainer. Cover. Refrigerate. Makes
about 41/2 cups.

NUT BUTTER SPREAD

2 cups nuts

i cup sunflower seeds, hulled

i cup sesame seeds

oil

honey

Grind nuts and seeds. Blend in
enough oil to make mixture into
thick paste. Add honey to taste.
Blend thoroughly. Pack into con-
tainer. Cover. Refrigerate. Use as
spread or roll into small balls and
serve as dessert.

COMBINATION NUT-BUTTER
SPREADS

Nut butter, lemon juice, grated car-
rot, raisins, nutritional yeast, soy
flour

Nut butter, chopped green peppers,
celery

Nut butter, Sprouts

OTHER RECIPES USING NUT BUTTERS:

See under Peanut Butter: Frosting;
Cookies; Dandies; Squares; Balls.

Snacks and Pickups

HINTS:

Use celery or thin chips of crisp car-
rot or turnip, as a change from

bread or crackers, as a base for
spreads or dips.

STUFFED CELERY

Fill cavity of celery stalk with mix-
ture of:

cream cheese, minced green pep-
pers, onion juice

cottage cheese, soybean pulp, minced
chives

cottage cheese, sprouts, caraway
seeds

cream cheese, minced fresh pine-
apple, mint

Spreads 19

ADDITIONAL SNACK
SUGGESTIONS

STICKS: carrots, celery, turnip, fresh

pineapple, rutabaga
RINGS: cucumbers, green peppers,

pimentos, apples
WEDGES: cabbage, lettuce, tomatoes,

oranges, tangerines, pears
FLOWERETTES: cauliflower
ROSES: radishes
CURLS: carrots, celery
HALVES: apricots, plums, peaches
TOOTHPICK PICKUPS: cubes of cheese

or meat, deviled eggs

For more snack and pickup sug-
gestions, see Crackers; Eggs.

3

CRACKERS

WHOLEWHEAT WAFERS
(uncooked)

4 pounds wholewheat berries, raw
water to cover
i pint oil
cold water

Soak wheat berries overnight in wa-
ter. In morning, drain. Reserve liq-
uid as stock for soup. Grind wheat.
Add oil. Mix thoroughly. Add
enough cold water to thin dough
sufficiently to roll out. Toss onto
floured pastry board. Roll thin. Cut
into wafers. Expose to sunshine and
dry thoroughly.

WHOLEWHEAT WAFERS

1 1/2 cups wholewheat flour, sifted
i teaspoon salt

1/2 cup heavy sweet cream, sour
cream, yoghurt,* milk or soy milk*

Blend flour and salt. Gradually
work in liquid to make dough. Toss
onto lightly floured pastry board.
Knead 15-20 minutes. Dough should
be stiff. Roll until tissue thin. Cut
into small strips, squares or dia-
monds. Arrange on oiled cooky
sheet. Prick with fork. Bake for

8-10 minutes, until light brown, at
350 F.

VARIATIONS:

Use part wholewheat, part whole-
rye flour.

Add celery seeds, cumin seeds, cara-
way seeds, dill seeds or sesame
seeds to dough to vary flavor.
With addition of seeds, however,
dough cannot be rolled as thin.
If home grinding mill is avail-
able, grind seeds along with flour.

If slightly sweetened wafer is de-
sired, add 2 tablespoons honey.

Tops of wafers may be brushed
with egg yolk diluted with a little
milk or water before baking.

WHOLEWHEAT CRACKERS

Save some dough from wholewheat
bread batter. Work in additional
flour. Roll out thin. Cut into small
strips, squares or diamonds. Arrange
on oiled cooky sheet. Prick with
fork. Bake for 8-10 minutes, until
light brown, at 325 F.

VARIATIONS:

Add grated cheese, seeds, ground

nuts or ground, Roasted Soybeans

to batter.

WHOLEWHEAT STICKS

3 cups wholewheat flour

pinch of salt

2/ 3 cup milk

3 tablespoons honey

3 tablespoons oil

i teaspoon pure vanilla extract

Sift flour and salt. Add rest of in-
gredients. Knead until smooth. Toss
onto floured pastry board. Roll to
14 -inch thickness. Cut into strips i
inch by 4 inches. Arrange on oiled
cooky sheet. Bake at 350 F. for 8-
10 minutes, until golden brown.

VARIATION:

Add y^ cup Coconut Shreds to
dough.

WHOLEWHEAT-PEANUT BUTTER
CRISPS

1 cup milk

1/2 cup peanut butter *
4 cups wholewheat flour

2 tablespoons nutritional yeast

2 tablespoons soy flour
14 teaspoon salt

Blend milk and peanut butter. Add
remaining ingredients. Blend until
smooth. Toss onto floured pastry
board. Roll thin. Cut into strips,
squares or diamonds. Arrange on
oiled cooky sheet. Prick with fork.
Bake at 350 F. for 8-10 minutes,
until golden brown.

WHOLEWHEAT-SOY CRACKERS

i cup honey

i cup oil

1/2 cup hot water, potato

water, or milk
314 cups wholewheat flour
34 cup soy flour

3 tablespoons nutritional yeast
1/2 teaspoon salt

Crackers 21

Blend honey, oil and water or milk.
Sift together remaining ingredients
and stir with liquid. Blend well.
Toss onto floured pastry board. Roll
thin. Cut into strips, squares or dia-
monds. Arrange on oiled cooky
sheet. Bake at 375 F. for 15-20
minutes.

WHOLEWHEAT-OATMEAL
CRACKERS

2 tablespoons honey

1/5 cup oil

% cup cold water, potato

water, or milk
2 cups wholewheat flour
1 1/2 cups oatmeal
2 tablespoons soy flour
2 tablespoons nutritional yeast
1/2 teaspoon salt

Blend honey, oil and water or milk.
Stir in remaining ingredients. Blend
well. Dough should be stiff. Knead
5 minutes. Toss onto floured pastry
board. Roll to piecrust thinness.
Brush with oil. Cut into strips,
squares or diamonds. Arrange on
oiled cooky sheet. Bake at 350 F.
for 10-15 minutes, until golden
brown.

VARIATION:

After brushing tops of crackers with
oil, sprinkle with sesame seeds,
sunflower seeds, ground nuts or
ground, Roasted Soybeans.

LEAVENED ZWIEBACK

2 cakes or 2 tablespoons dried

yeast

i cup lukewarm milk
4 tablespoons honey
3/ 4 cup oil
4 cups wholewheat flour

3 tablespoons nutritional yeast

4 tablespoons soy flour
1/4 teaspoon salt

[Recipe continued on next page]

22 The Natural Foods Cookbook

[Recipe continued from previous page]

Soften yeast in 1/4 cup of milk.
Blend remainder of milk with
honey and oil. Sift together re-
mainder of ingredients and stir into
liquid. Add yeast mixture. Knead.
Turn into oiled bowl. Cover. Set in
warm place to rise until double in
bulk. Punch down. Roll into little
balls the size of walnuts. Arrange on
oiled cooky sheet. Allow to rise.
Bake at 350 F. about 10 minutes.
Allow to cool. Cut into halves with
sharp knife. Return to oven. Bake
thoroughly at 200 F. until dry,
brown and crisp.

QUICKIE ZWIEBACK

8 slices whole-grain bread

y 4 cup milk

1/2 cup milk powder

i egg, beaten

3 tablespoons soy flour

i tablespoon nutritional yeast

Cut bread (very stale, dry bread, or
fresh bread which has been toasted
or dried out in the oven) into half
slices or strips. Mix remaining in-
gredients together as batter. Soak
each piece of bread into mixture
until it has absorbed as much liquid
as possible. Drain off excess liquid.
Arrange bread in shallow, well-oiled
baking dish. Bake at 200 F., turn-
ing with spatula when top is brown.
Continue baking slowly until dried
to desired state of hardness.
See also Teething Cookies.

WHEAT GERM STICKS

1 tablespoon honey
i/ 2 cup oil

1 14 cups milk

2 cups wholewheat flour
2 cups wheat germ

i teaspoon salt

Blend honey, oil and milk. Stir
in remaining ingredients. Knead
lightly. Roll out on floured pastry
board. Cut into sticks i inch by 3
inches. Bake at 325 F. for about 20
minutes or until light brown. Makes
4-5 dozen sticks.

HERBED WHOLEWHEAT STRAWS

2% cups wholewheat flour
% cup oil

1 cup cold water or potato water

(about)

3 tablespoons mixed herbs
(rosemary, basil, marjoram,
oregano, tarragon, etc.)

Blend all ingredients, adding
enough liquid to make stiff dough.
Chill. Roll out on floured pastry
board. Cut into strips i inch by 3
inches. Bake at 400 F. for about 10
minutes. Makes 4-5 dozen straws.

SWEDISH HARDTACK

2 cups yoghurt *
1/2 cup honey
1/2 cup oil

6 cups rye flour, or half rye and
half wholewheat

3 tablespoons nutritional yeast
i teaspoon salt

Blend yoghurt, honey and oil. Stir
in remaining ingredients. Dough
should be stiff. Knead. Roll out
very thin on floured pastry board.
Cut into desired shapes. Bake at
425 F. about 15 minutes, until
brown. Wafers should be crisp and
tender. Keep in tightly covered con-
tainer.

100% OATMEAL CRACKERS
(wheatless)

i tablespoon honey
1/2 cup oil

i cup water or potato water
4 cups oatmeal
i teaspoon salt

Blend honey, oil and water. Stir in
remaining ingredients. Mix well.
Dough should be stiff. Chill. Roll
out, cut into squares. Bake at
350 F. about 20 minutes. Makes 2
dozen crackers.

MILLET CRACKERS

i cake or i tablespoon dried yeast

1/2 cup lukewarm potato water

1/2 cup boiling potato water

i cup dried fruits, cut fine

i cup oil

3 cups millet flour

i cup wholewheat Hour, about

3 tablespoons soy flour

Soften yeast in lukewarm liquid.
Pour boiling water over fruit. Let
stand 15 minutes. Combine yeast
and fruit mixtures. Stir in oil and
flours. If necessary, add more whole-
wheat flour to make dough stiff.
Roll out thin on floured pastry
board. Cut into squares. Arrange on
oiled cooky sheet. Let stand for 15
minutes, then bake at 250 F. for
about 30 minutes. Makes 4 dozen
en ackers.

UNSWEETENED CORN CRISPS
(wheatless)

1/2 cup cornmeal

1 1/3 cups water or potato water

1/2 teaspoon salt

2 tablespoons oil

Mix cornmeal with about i/ 2 of liq-
uid to make paste. Pour remainder
of liquid into top of double boiler,
set over direct heat and bring to
boil. Blend in cornmeal paste. Stir
until smooth. Add salt and oil and
stir again. Cover. Place over hot

Crackers 23

water. Simmer 30 minutes. Turn
mixture into 2 oiled g-inch by 9-
inch pans and spread out 14 inch
thick. Bake at 425 F. about 50 min-
utes, until light brown and crisp.
Cut into i-inch squares.

GRAIN-SEED WAFERS
(in blender)

i cup millet

1/2 cup cracked wheat

\/ 2 cup sunflower seeds, hulled

water or potato water to cover

Cover millet, wheat and seeds with
liquid. Soak overnight. In morning,
drain off liquid. Reserve it as soup
stock. Blend grains and seeds. Bat-
ter will be coarse. Drop onto hot,
unoiled soapstone griddle or into
heated, oiled pan. Brown lightly on
each side; inside should be raw.

VARIATION:

Add chopped dried fruits to batter.

CHEESE CRACKERS

1/2 pound sharp cheddar, grated
1/2 cup oil

1 1/2 cups wholewheat or rye flour
milk powder

Blend cheese and oil. To bind, add
flour and as much milk powder as
mixture will hold. Mix well. Shape
into two long rolls. Wrap in wax
paper. Chill. Slice thin. Bake at
375 F. for about 6 minutes.

VARIATIONS:

Add to dough 2 tablespoons soy

flour or 14 cup wheat germ.
Add to dough caraway, sesame, dill,

celery or cumin seeds.
Substitute bleu cheese for cheddar.

The Natural Foods Cookbook

SESAME SEED NIBBLES

i cup wholewheat flour

1/2 cup oil

1/2 teaspoon salt

% tablespoons ice water, about

1/2 cup sesame seeds

Blend flour and oil. Add salt and
only enough water to make dough
of piecrust consistency. Chill. Roll
to i/^-inch thickness. Cut into de-
sired shapes. Arrange on oiled

cooky sheet. Sprinkle with sesame
seeds, pressing seeds lightly into
dough. Bake at 350 F. for about
10 minutes, until light brown.

LEFTOVER CRACKER CRUMBS:

Use in making crumb pie shells; as
topping for soup, salads, casse-
roles; as binding in meat, fish,
cheese, egg or fowl loaves.

Add to porridge, bread dough,
quick breads or cookies.

4

BEVERAGES

HINTS:

Beverages incorporating solid foods
are conveniently prepared in elec-
tric appliances. A blender grinds
to pulp and puree; a juicer ex-
tracts only the liquid, separating
the pulp from it.

Most of the recipes in this chapter
are suitable for the blender. Cut
solid foods coarsely before blend-
ing. Beverages containing only
liquids and fine solids may, of
course, be blended in an ordinary
shaker.

i tablespoon lemon juice

1 tablespoon nutritional yeast
y s teaspoon tarragon

Blend all ingredients. Serves 4-6.

CRANBERRY-PINEAPPLE APPETIZER

2 cups unsweetened pineapple

juice

1/2 cup cranberries, raw
sprig of mint
pinch of clove, ground

Blend all ingredients. Serves 4-6.

Appetizers

CARROT-PINEAPPLE APPETIZER

2 cups unsweetened pineapple

juice

1/2 cup raw carrots, coarsely diced
i tablespoon lemon juice
i tablespoon nutritional yeast
i/$ teaspoon basil

Blend all ingredients. Serves 4-6.

WATER CRESS-PINEAPPLE
APPETIZER

2 cups unsweetened pineapple

juice
i bunch water cress

APRICOT APPETIZER

2 cups apricot nectar, unsweetened
1/2 cup nutritional yeast
pinch of mace, ground
sprig of mint

Blend all ingredients. Serves 4-6.

GREEN PEA APPETIZER

2 cups green peas, cooked, cold
stock in which peas were cooked
2 tablespoons cheese, grated
sprig of mint

2 tablespoons nutritional yeast
i tablespoon wheat germ

1 tablespoon soy flour

2 cups milk

Blend all ingredients. Serves 4-6.

26 The Natural Foods Cookbook

SAUERKRAUT-TOMATO JUICE
APPETIZER

2 cups raw sauerkraut* juice

2 cups tomato juice
pinch of mace, ground

3 tablespoons nutritional yeast

1 sprig parsley

Blend all ingredients. Serves 6.

SAUERKRAUT JUICE APPETIZER

2 cups raw sauerkraut * juice

2 tablespoons lemon juice

1/2 cup diced apple, with skin
1/2 teaspoon caraway seeds

Blend all ingredients. Serves 4-6.

MIXED VEGETABLE APPETIZER

3 cups tomato juice

1 stalk celery and leaves, diced

2 sprigs parsley

1/2 lemon and rind
1/2 green pepper
1/2* onion

3 tablespoons nutritional yeast

Blend all ingredients. Serves 6.

TOMATO JUICE-ROSE HIP
APPETIZER

3 cups tomato juice
3 cups rose-hip juice
i tablespoon lemon juice
sprig of mint

Blend all ingredients.

To prepare rose -hip juice: Place
1/2 cup of rose hips in saucepan.
Cover with 3 cups of water. Simmer
for 15 minutes. Strain and reserve
juice, discarding rose hips. Cool and
use immediately, or process while
hot in sterilized jars for later use.

SEED DRINK (blender)

3 cups squash, pumpkin or
cucumber seeds, with mem-
branes, scooped out of
vegetable

3 cups water, stock or milk

14 teaspoon basil

sprig of parsley

Blend until hulls are ground.
Strain. Serves 6.

TOMATO JUICE APPETIZER

4 cups tomato juice

1 scallion

1/2 cup nutritional yeast

sprig of parsley

pinch of marjoram

dash of Essence of Sweet Herbs

Blend all ingredients. Serves 6.

TOMATO JUICE-LIVER APPETIZER

4 cups tomato juice

4 tablespoons liver, raw, diced

2 teaspoons lemon juice
pinch of mace, ground

3 tablespoons nutritional yeast

Blend all ingredients. Serves 6.

Smoothies

HOMEMADE SOYBEAN MILK

i cup soybeans
3 cups cold water

Place soybeans in large jar. Cover
with water. Refrigerate 24 to 48
hours, changing water 4 times.
Drain. Place soaked soybeans in
saucepan. Cover with 4 cups fresh
warm water. Bring to slow boil.
Simmer gently for 15 minutes. Re-
move from heat. Cool. Pour into
blender. Blend until ground. Strain.
This milk may be used like cow's
milk in beverages and in cooking.
For beverages, a small amount of

Beverages 27

honey or a dash of salt may be
added. The leftover pulp may be
added to batters, casseroles, por-
ridge, etc.

HOMEMADE SOY MILK

i cup soy flour
4 cups water

Blend ingredients together in top of
double boiler. Let mixture stand
two hours. Place over hot water.
Cook for 20 minutes. Cool. Strain.
Use milk as soybean milk. Leftover
flour residue may be added to bat-
ters, casseroles, porridge, etc.

SPICED SOY MILK

4 cups soybean or soy milk

(see above)

1/2 teaspoon ginger, ground
1/2 teaspoon nutmeg, ground
3 tablespoons honey
14 teaspoon salt

Blend ingredients. Serves 4-6.

ALMOND MILK

4 cups water

1 cup almonds, blanched

2 tablespoons honey

Blend all ingredients. Serves 4-6.

PEANUT MILK

4 cups water

1 cup peanuts, raw

2 tablespoons molasses

2 tablespoons nutritional yeast

Blend all ingredients. Serves 4-6.

CASHEW MILK

4 cups water

i cup cashews, raw

5 dates, pitted

Blend all ingredients. Serves 4-6.

VARIATION:

Use less water for mixture of creamy

consistency. This can also be used

as garnish over cereal.

SOY-FIG SHAKE

4 cups soybean or soy milk

(see above)
i cup unsweetened fig juice

Blend all ingredients. Serves 4-6.

MILK-SOY SMOOTHIE

4 cups milk

1/2 cup soy flour

4 tablespoons molasses

2 eggs, raw

1/2 teaspoon pure vanilla extract

3 tablespoons nutritional yeast

Blend all ingredients. Serves 4-6.

MILK-WHOLEWHEAT SHAKE

4 cups milk

2 tablespoons wholewheat flour

2 tablespoons molasses

2 tablespoons nutritional yeast

14 cup almonds, blanched

Blend all ingredients. Serves 4-6.

ORANGE-COCONUT MILK

2 cups unsweetened orange juice

2 cups milk

1/2 cup Coconut Shreds

i teaspoon Powdered Fruit Rind

Blend all ingredients. Serves 4-6.

28 The Natural Foods Cookbook

COCONUT MILK

4 cups warm water
pinch of salt
4 cups Coconut Shreds
2 tablespoons honey

Blend all ingredients. Strain. The
leftover coconut pulp may be added
to puddings, etc. Serves 4-6.

MILK-FRUIT SHRUB

i cup fresh berries
i tablespoon honey

1 tablespoon lemon juice

2 cups milk
pinch of salt
sprig of mint

Blend all ingredients. If thinner
drink is preferred, add more milk.
Serves 4-6.

i tablespoon anise seeds
i cup milk powder

Blend all ingredients. Serves

MILK SMOOTHIE

4 cups milk

1/2 cup milk powder

2 tablespoons nutritional yeast

2 tablespoons wheat germ

i tablespoon molasses

i tablespoon honey

Blend all ingredients. Serves 4-6.

FRUIT MILK SHAKE

2 cups milk

2 cups unsweetened fruit juice

1/2 cup milk powder

i ripe banana

Blend all ingredients. Serves

STRAWBERRY SMOOTHIE

2 cups fresh strawberries

3 tablespoons honey
2 cups milk

i teaspoon Powdered Fruit Rind

Blend all ingredients. If thinner
drink is preferred, add more milk.
Serves 4-6.

APRICOT SHAKE

1 pound apricots, soaked

2 cups water in which apricots

were soaked

2 cups milk

3 drops pure almond extract

Blend all ingredients. Serves 4-6.

ANISE MILK

4 cups milk

2 tablespoons honey

BANANA SMOOTHIE

4 cups milk

i cup milk powder

3 bananas

14 teaspoon nutmeg, ground

Blend all ingredients. Serves 4-6.

LEMON EGG NOG

4 tablespoons lemon juice
2 eggs, separated

2 tablespoons honey

3 cups milk

% cup milk powder
pinch of cinnamon, ground

Beat lemon juice, egg yolks and i
tablespoon of honey. Acid milk,
milk powder, and beat until smooth.
Beat egg whites stiff. Add remaining
tablespoon of honey to egg whites.
Beat again. Fold egg whites into
lemon mixture. Dust with cinna-
mon and serve. Serves 4-6.

HONEY EGG NOG

3 cups milk

4 eggs

4 tablespoons honey
% cup milk powder
pinch of nutmeg, ground

Blend all ingredients except nut-
meg. Pour into glasses. Dust lightly
with nutmeg. Serves 4-6.

CAROB MILK

4 cups milk

i tablespoon honey

6 tablespoons carob powder

1/2 teaspoon pure vanilla extract

Blend all ingredients. Serves 4-6.

CAROB SMOOTHIE

4 cups milk

3 tablespoons molasses

1/2 cup milk powder

1/3 cup carob powder

i ripe banana

14 cup peanuts, raw

3 tablespoons nutritional yeast

Blend all ingredients. Serves 4-6.

Summer Coolers

HOMEMADE CLABBERED MILK

Add 3 tablespoons of sour milk to
i quart of fresh raw milk. Stir.
Leave at room temperature 12 to 24
hours, or until it clabbers. Use im-
mediately, or refrigerate. Honey or
fruits may be added. Keep enough
clabber as "starter" for new supply.
See also Clabbered Milk Dessert.

HOMEMADE YOGHURT DRINK

Heat i quart of milk until luke-
warm. Milk may be raw or pasteur-

Beverages 29

ized, whole or skim, or even recon-
stituted powdered milk (dissolved
in water or liquid milk), for this
drink. Add 2 tablespoons of yoghurt
to milk. (To get yoghurt for "start-
er" see Yoghurt, Homemade.) Let
stand at room temperature until
mixture thickens. Use immediately
or refrigerate. This will be of a
thinner consistency than dessert
yoghurt and thus suitable as a drink.
(For thick, Bulgarian-style yoghurt,
see Yoghurt, Homemade.)

Reserve 2 tablespoons of Yoghurt
Drink as "starter" for new supply.

ORANGE YOGHURT

3 cups homemade yoghurt drink

(see above)

i cup unsweetened orange juice
i teaspoon Powdered Fruit Rind
pinch of mace, ground

Blend all ingredients. Serves 4-6.

OTHER RECIPES USING YOGHURT:

See: Yoghurt Dessert (directions for
making yoghurt); Cabbage with
Yoghurt; Chicken with Yoghurt;
Yoghurt Sherbet; Date-Yoghurt
Sherbet; Cottage Cheese Yoghurt
Cake; Raisin-Yoghurt Frosting;
Yoghurt Pie Filling; Yoghurt
Cream Cheese Pie Filling.

HOMEMADE SOUR CREAM

Method No. i

Acid 2 teaspoons of sour milk to i
cup of heavy sweet cream. Stir.
Leave at room temperature until
mixture sours. Use immediately or
refrigerate. Keep few teaspoons of
sour cream as "starter" for new sup-
ply.

Method No. 2

Add i teaspoon of lemon juice or

[Recipe continued on next page]

50 The Natural Foods Cookbook

[Recipe continued from previous page]

cider vinegar to i cup of heavy
sweet cream. Stir. Proceed as above.

HOMEMADE KEFIR

Kefir is a cultured-milk beverage
made with kefir grains. The grains
are colonies of milk-fermenting
yeasts and bacteria. No special con-
ditions or equipment are required
to culture kefir. Once the grains are
obtained, the culture can be kept
active for years without replace-
ment, or the grains can be dried
and stored for future use.

To obtain kefir grains, see Sources
of Supply for Natural Foods.

Method

Place i order of kefir grains in i
quart fresh whole or skim milk.
Allow the mixture to stand at room
temperature at least 12 hours. It
may stand for several days, depend-
ing on the degree of sourness de-
sired. Strain. Use as a beverage or
in cooking. The kefir grains that
have been strained out are ready
to be transferred to a fresh batch
of milk. Kefir may be substituted in
recipes calling for buttermilk or
sour milk.

For Kefir Cheese, see p. 206.

HOMEMADE BUTTERMILK

1/2 cup buttermilk
4 cups milk

Stir buttermilk into milk. Milk may
be raw or pasteurized, whole or
skim, or reconstituted powdered
milk (dissolved in water or milk).
Cover. Let stand at room tempera-
ture until mixture thickens. If not
used immediately, refrigerate. Al-
ways keep last y z cup as "starter"
for new supply.

BUTTERMILK COOLER

4 cups homemade buttermilk

(see above)
juice of i lemon
juice of 2 oranges

2 tablespoons honey

Blend all ingredients. Serves 4-6.

BUTTERMILK SHAKE

4 cups homemade buttermilk

(see above)
1/2 cup wheat germ

3 tablespoons nutritional yeast
i teaspoon fennel seeds

Blend all ingredients. Serves 4-6.

OTHER RECIPES USING BUTTERMILK:

See: Buttermilk Soup, Colcl; Butter-
milk Sherbet.

NOTE: Yoghurt, sour cream and but-
termilk may be used interchange-
ably in many recipes.

Teas

Mineral-rich herb teas may be made
by steeping in boiling water any of
the following ingredients, alone or
in any desired combination.

FRESH OR DRIED LEAVES OF: alfalfa,

oat straw, shavegrass, rue, blue-
berry, raspberry, blackberry, pars-
ley, celery, mint, sage, costmary,
bee balm, comfrey, hyssop.

FRESH OR DRIED BLOSSOMS OF: clover,

elderberry, linden, camomile.

FRESH OR DRIED BERRIES OF: TOSC hipS.

SEEDS OF: fenugreek, alfalfa, anise,
fennel, dill, caraway, celery, cori-
ander.

ROOT OF: licorice.

Use amounts depending upon
strength desired. Serve hot or cold.
Serve plain or flavor with Powdered
Fruit Rind, honey or lemon juice.
Herb teas may also be combined
with fresh fruit juices.

Punch

PARTY PUNCH

i quart currants
i quart sweet cider
1/2 cup honey
juice of 5 oranges
juice of 3 lemons
i stick cinnamon bark

Extract juice of currants in juicer.
Blend with cider. Dissolve honey in
mixture. Add remaining ingredients.
Garnish bowl with additional cur-
rants or orange and lemon slices.
Use remaining currant pulp in fruit
compotes. Serves 20-12.

VARIATION:

Substitute unsweetened pineapple
or cranberry juice for citrus juice.

THANKSGIVING PUNCH

3 cups sweet cider

3 cups cranberries, raw

6 tablespoons honey

12 pecans, raw

i banana

i sprig mint

Blend all ingredients. If thinner
drink is desired, add more cider.
Serves 6-8.

CHRISTMAS PUNCH

1 quart sweet cider

2 cups unsweetened pineapple

juice

Beverages 31

i cup unsweetened cranberry

juice

i cup unsweetened orange juice
1/4 cup lemon juice
pinch of clove, ground
i banana, sliced
i large slice fresh pineapple, cut

into small chunks

Blend all liquids. Chill. Place in
punch bowl. Dust with cloves.
Float pineapple and banana slices
in punch. Serves 12-16.

Mead

APPLE MEAD

Mix equal parts raw (not pasteur-
ized) sweet cider and raw (not pas-
teurized) honey. Stir until honey is
entirely dissolved. Turn into clean
stone crock. Cover. Let stand in
warm place several weeks. Skim, if
necessary. Bottle and seal with
corks.

CURRANT MEAD

i gallon water, boiling

4.1/2 pounds honey

3 quarts red currant juice

i pound seedless raisins, chopped

i tablespoon or i cake dried yeast

i slice toast

Pour water over honey. Stir to dis-
solve. Cool. Add currant juice and
raisins. Turn into clean stone crock.
Make paste of yeast in small amount
of water. Spread yeast mixture on
top of toast. Float toast on top of
liquid in crock. Cover. Let stand in
warm place 16 days. Skim, if neces-
sary. Strain. Let stand another 10
days. Bottle and seal with corks.

For homemade Mead Vinegar, see
Vinegar, Homemade.

5

SALADS

Greens

lettuce, all types

celery and tops

spinach

dandelion

kale

chicory

water cress

endive

romaine

fennel

Chinese cabbage

green cabbage

red cabbage

savoy cabbage

escarole

collards

pepper grass

swiss chard

arugula

comfrey

sorrel

mustard greens

beet tops

turnip tops

carrot tops

green onions

scallions

shallots

kohlrabi leaves

broccoli leaves

cauliflower leaves

nasturtium leaves and buds

young green peas and pods

young milkweed

young fern

young salsify and tops

young yarrow

sour clover

shepherd's purse

lamb's quarters

purslane

Herbs (fresh or dried)

tarragon

basil

dill

chervil

chive

thyme

savory

marjoram

rosemary

parsley

mint

oregano

sage

Seeds (whole or crushed)

sunflower (hulled)
pumpkin (hulled)

Salads 33

squash (hulled)

celery

dill

caraway

poppy

ginger

sesame

cumin

coriander

mustard

anise

fennel

flax

Additional Suggestions:

avocado

garlic

onions, all types

raw kohlrabi, grated

raw celeriac, diced

raw beets, grated

raw broccoli

raw cauliflower

raw peas

raw young asparagus tips

tomatoes, all types

leeks

Sprouts

cucumber

hard-cooked eggs

soy cheese*

cottage cheese*

raw eggplant

raw turnip, grated

raw rutabaga, grated

raw parsnip

sweet red peppers

sweet green peppers

radishes

kelp and dulse

nuts, whole, slivered, ground

Roasted Soybeans, whole or ground

ripe olives

cold cooked vegetables, diced

grated cheese

Coconut Shreds

fresh fruit and berries
dried fruits

Tossed Salads

SPRING SALAD

1/2 cup asparagus tips, steamed

1/2 cup string beans, steamed

1/2 cup young peas, raw

1/2 cup radishes, sliced

2 artichoke hearts, cooked and

sliced
2 eggs, hard-cooked and quartered

Toss all vegetables lightly. Moisten
with favorite dressing. Garnish with
eggs. Serves 6.

SUMMER SALAD

4 tomatoes, sliced

2 green peppers, diced

2 cups cucumbers, diced

1 Bermuda onion, chopped

2 hearts of celery and tops, diced

3 tablespoons mixed fresh herbs,

minced

Toss all ingredients lightly. Moisten
with yoghurt. Serves 6.

AUTUMN SALAD

i cup beets, cooked and diced

1/2 cup potatoes, cooked and diced

14 cup carrots, raw and grated

1/2 cup apple with skin, diced

i green pepper, diced

i onion, grated

14 cup cabbage, grated

i stalk celery and top, diced

Toss all ingredients lightly. To tint
mixture, moisten with juice in
which beets were cooked. Add fa-
vorite dressing. Serves 6.

The Natural Foods Cookbook

WINTER SALAD

3 cups cooked beans (soybeans,

limas, lentils, etc.)
3 tablespoons oil
i lemon, juice and rind

3 tablespoons parsley, minced
i tablespoon dill, minced

4 scallions, sliced

i tablespoon mint, minced
i hard-cooked egg, sliced
i tomato, sliced
i green pepper, minced

Toss all ingredients lightly. Serve
cold. Serves 6.

CABBAGE SLAW

4 cups cabbage, shredded fine

1/2 onion, grated

1/2 cup mung bean Sprouts

i tablespoon dulse, minced

i raw kohlrabi, grated

1X5 cup radishes, sliced thin

% cup green peppers, diced

i teaspoon dill seeds, crushed

Toss all ingredients lightly. Moisten
with favorite dressing. Serves 6.

1/2 teaspoon parsley, minced
i onion, sliced

1 bunch water cress

2 hard-cooked eggs, quartered
ripe olives

Marinate eggplant in vinegar with
herbs and onion for 2 hours. Toss
with water cress. Garnish with eggs
and olives. Serve with favorite dress-
ing. Serves 4-6.

SPINACH SALAD

i pound raw, crisp spinach

pinch of salt

clove of garlic, minced

1 onion, grated

2 tablespoons lemon juice
7 tablespoons oil
tomato wedges

3 hard-cooked eggs, quartered

Wash spinach. Drain. Cut into bite-
size pieces. Blend salt, garlic, onion,
lemon juice and oil together. Pour
over spinach. Toss until well mixed.
Garnish with tomatoes and eggs-
Serf es 4-6.

GOLDEN SLAW

i cup raw rutabaga, shredded
i cup raw carrot, shredded
i cup raw cabbage, shredded
1/2 cup raw kohlrabi, grated
i raw parsnip, grated
1/2 cup radish Sprouts
i onion, grated
i teaspoon tarragon, minced

Toss all ingredients lightly. Moisten
with favorite dressing. Serves 6.

EGGPLANT SALAD

i raw eggplant, diced
cider vinegar *
1/2 teaspoon basil

STUFFED TOMATO SALAD

6 large tomatoes

1 1/2 cups beans, cooked (soybeans,

limas, lentils, etc.)
2 tablespoons celery, minced fine
2 tablespoons Sprouts
i tablespoon dulse, minced
i tablespoon parsley, minced
i teaspoon onion juice
1/2 cup nuts, ground
i teaspoon soy flour
i tablespoon nutritional yeast

Scoop out insides of tomatoes. Re-
serve for soup, stew or casseroles.
Mix remaining ingredients together.
Stuff mixture into tomato cavities.
Serve on bed of crisp greens. Serves
6.

Salads

FARMER'S CHOP SUEY SALAD

4 radishes, sliced thin

2 green onions, sliced thin

14 small cucumber, sliced thin

i cup Sprouts

1/2 cup cottage cheese *

1/2 cup yoghurt*

Mix Sprouts and other vegetables.
Combine cheese with mixture.
Moisten with yoghurt. Serves 4.

GREEN SALAD WITH JULIENNE
CHEESE

greens to serve 6

1 cup hard cheese, cut into

julienne strips
favorite French Dressing

Marinate cheese in dressing several
hours and add to greens.

SOYBEAN-CHEESE SALAD

2 cups cooked soybeans

2 cups cooked vegetables, diced
1/2 cup cheese, grated
yoghurt *

Toss all ingredients and add enough
yoghurt to moisten. Serves 6.

SOYBEAN-VEGETABLE SALAD

2 cups cooked soybeans

i cup celery and tops, diced

i cup raw carrots, shredded

i cup asparagus tips

1/2 teaspoon basil

i tablespoon chives, minced

Combine and toss all ingredients.
Moisten with favorite dressing.
Serves 6.

VARIATIONS:

Use cabbage, cucumber, green pep-
per, chopped apple, or any other

raw, crisp vegetables or fruits in-
stead of, or in addition to, celery
and carrots.

SWEETBREAD SALAD

i cup sweetbreads, cooked, cold,

diced
i cup veal or ham, cooked, cold,

diced

1/2 cup peas, cooked, cold
1/2 cup celery and tops, diced

1 cup mung bean Sprouts

2 tablespoons sweet red pepper,

minced

1/2 teaspoon rosemary
1/2 teaspoon salt

Combine and toss all ingredients.
Moisten with favorite dressing.
Serve on bed of crisp greens. Serves

SWEETBREAD-CHICKEN SALAD

5 sweetbreads, cooked, cold, diced

2 cups chicken, cooked, cold, diced

2 hard-cooked eggs, diced

2 tablespoons green peppers, diced

i cup celery and tops, diced

i onion, grated

1/2 teaspoon salt

1/2 teaspoon tarragon

Combine and toss all ingredients.
Moisten with favorite dressing.
Serve on bed of crisp greens. Serves

SUGGESTED COMBINATION SALADS:

Carrots, raisins, wheat germ
Celery, carrots, cashew nuts, coconut

shreds
Diced raw apple, nuts, sprouts,

carrots
Shredded green and red cabbage,

garlic, green peppers
Mung and alfalfa sprouts, nuts,

dried fruits
Soybean sprouts, water cress, carrots

[Continued on next page]

36 The Natural Foods Cookbook

[Continued from previous page]

Wholewheat sprouts, walnuts, rai-
sins, celery, apple

Fenugreek, sprouts, carrots, celery,
radishes, cucumbers, green pep-
pers

YAM-FRUIT SALAD

5 yams, cooked and diced
4 bananas, sliced
3 apples with skins, diced
i cup seedless grapes

Lightly toss all ingredients. Moisten
with favorite dressing. Serves 6.

SALAD OF INDIA

6 bananas, sliced

3 tablespoons mint, minced

1/2 cup dates, pitted and chopped

1/2 cup nuts, ground

Arrange banana slices on bed of
greens. Garnish with other ingre-
dients. Serves 6.

SUGGESTED COMBINATION FRUIT

SALADS:

Pineapple, grapefruit, bananas, al-
falfa sprouts

Apple, celery, pear, fenugreek
sprouts

Banana, apple, raisins, coconut
shreds

Molded Salads

SPRING MOLDED SALAD

1 envelope or i tablespoon

unflavoreci gelatin
1 1/2 cups unsweetened orange
juice

2 cups fresh strawberries
i cucumber, diced

i cup celery and tops, diced

i tablespoon mint, minced

i teaspoon Powdered Fruit Rind

Soften gelatin in 1/2 cup orange
juice. Heat remainder of juice. Dis-
solve gelatin mixture in it. Cool.
Add remainder of ingredients. Turn
into mold or individual molds.
Chill until firm. Unmold on bed
of salad greens. Serves 6.

VARIATIONS:

Substitute green pepper and sprouts
for cucumber and celery.

Substitute any fresh berries in sea-
son for strawberries.

For further suggestions on cooking
with gelatin and agar-agar, see
Chapter 20, Desserts.

SUMMER MOLDED SALAD

1 envelope or i tablespoon

unflavored gelatin
1 1/^ cups unsweetened pineapple
juice

2 cups fresh pineapple, diced
i cup mung bean Sprouts

i/ 2 cup Coconut Shreds

1 tablespoon mint, minced

2 peaches with skins, sliced

i teaspoon Powdered Fruit Rind

Soften gelatin in i/ 2 cup pineapple
juice. Heat remainder of juice. Dis-
solve gelatin mixture in it. Cool.
Add remaining ingredients. Turn
into mold or individual molds.
Chill until firm. Unmold on bed of
salad greens. Serves 6.

NOTE:

If fresh pineapple juice is used in
this salad, bring juice to boil and
cool before softening gelatin in it.
Fresh pineapple contains an en-
zyme which makes gelatin lique-
fy. This presents no problem once
the pineapple juice is boiled.

AUTUMN MOLDED SALAD
(in blender)

i envelope or i tablespoon

un flavored gelatin
i cup sweet cider
i orange with peel, quartered

and pitted

1 1/^ cups raw cranberries
i apple with skin, cored and

quartered

4 tablespoons honey
pinch of mace, ground
i sprig mint

Soften gelatin in 14 cup cider. Heat
remaining cider and in it dissolve
gelatin mixture. Cool to lukewarm.
Place all ingredients in blender.
Blend until smooth. Turn into
mold or small molds. Chill until
firm and unmold. Serves 6.

WINTER MOLDED SALAD

i envelope or i tablespoon

unflavored gelatin
i cup unsweetened grape juice
i cup alfalfa Sprouts
1/2 cup celery and tops, chopped
1/2 cup cabbage, shredded
14 cup green pepper, chopped
i apple with skin, diced

Soften gelatin in 14 cup grape juice.
Heat remaining grape juice and dis-
solve gelatin mixture in it. Cool to
lukewarm. Add remaining ingre-
dients. Turn into mold or small
molds. Chill until firm and unmold.
Serves 6.

CUCUMBER-YOGHURT MOLDED
SALAD (in blender)

2 cucumbers, cut in pieces
2 envelopes or 2 tablespoons

unflavored gelatin
2 cups yoghurt *
1/2 clove garlic
14 teaspoon salt

Salads 57

2 tablespoons nutritional yeast
i tablespoon lemon juice and rind
14 teaspoon salt
i sprig mint

Blend cucumber until liquefied.
Turn into bowl. Add gelatin. Place
remaining ingredients in blender.
Blend until smooth. Heat gelatin
mixture in top of double boiler over
hot water until gelatin dissolves.
Blend gelatin mixture with yoghurt
mixture. Mold. Chill until firm and
unmold. Serves 6.

VARIATION:

Before turning mixture into mold,
add 1/2 cup cooked soybeans.

CUCUMBER-LEMON MOLDED
SALAD

i envelope or i tablespoon

unflavored gelatin
juice of 2 lemons
i cup hot, unsweetened fruit juice
i cup cucumbers, cubed
\/cy cup cashews

Soften gelatin in lemon juice. Dis-
solve in hot fruit juice. Cool to luke-
warm. Add remaining ingredients.
Mold and chill. Unmold on salad
greens. Serves 4-6.

CARROT MOLDED SALAD

i envelope or i tablespoon

unflavored gelatin
juice of 2 lemons
1 1/2 cups hot sweet cider
1 1/2 cups carrots, shredded
1/2 cup raisins
14 cup sunflower seeds, hulled

Soften gelatin in lemon juice. Dis-
solve in hot cider and cool mixture
to lukewarm. Add remaining ingre-
dients. Mold and chill. Unmold on
salad greens. Serves 4-6.

38 The Natural Foods Cookbook

BEET MOLDED SALAD
(in blender)

i envelope or i tablespoon

unflavored gelatin
juice of 2 lemons

1 cup hot beet juice

2 cups beets, cooked and diced,

or raw and grated fine
2 carrots, raw
i stalk celery and top
i teaspoon tarragon
i sprig parsley
1/2 cup stock

Soften gelatin in lemon juice. Dis-
solve in beet juice. Combine re-
maining ingredients in blender and
blend until smooth. Add to gelatin
mixture. Mold and chill. Unmold
on salad greens. Serves 4-6.

AVOCADO MOLDED SALAD
(in blender)

1 envelope or i tablespoon

unflavored gelatin
juice of 2 lemons
1 1/2 cups hot, unsweetened fruit

juice

2 avocados
1/2 onion

2 tablespoons nutritional yeast
14 teaspoon basil
i sprig dill

Soften gelatin in lemon juice. Dis-
solve in hot fruit juice. Cool to luke-
warm. Combine gelatin mixture
and remaining ingredients in
blender. Blend until smooth. Mold
and chill. Unmold on salad greens.
Serves 4-6.

SOYBEAN MOLDED SALAD

i envelope or i tablespoon

unflavored gelatin
i cup tomato juice
i cup hot stock
i tablespoon lemon juice

i cup green soybeans, cooked

1 green pepper, diced

1/2 cup celery and tops, diced

2 tablespoons nutritional yeast
14 teaspoon sage, ground

Soften gelatin in tomato juice. Dis-
solve in stock. Cool to lukewarm.
Add remaining ingredients. Mold
and chill. Unmold on salad greens.
Serves 4-6.

MOLDED SALAD LOAF

1 envelope or i tablespoon

unflavored gelatin
juice of 2 lemons
1 1/2 cups hot stock
1/2 cup Sprouts

2 cups cooked meat, fish or fowl

(leftovers)

1/2 cup celery and tops, diced
1/2 green pepper, diced

1 onion, grated

2 tablespoons nutritional yeast

Soften gelatin in lemon juice. Dis-
solve in stock. Cool. Add remaining
ingredients. Turn into loaf pan.
Chill. Unmold and slice. Serves 6.

SEA FOOD MOLD

1 envelope or i tablespoon

unflavored gelatin
1/2 cup cold milk
1/2 cup fish stock

2 egg yolks

1 teaspoon dulse, minced

2 teaspoons soy flour
i teaspoon marjoram

1 tablespoon nutritional yeast

2 tablespoons parsley, minced
2 tablespoons lemon juice

2 cups fish, cooked and flaked

Soften gelatin in milk. Heat fish
stock in top of double boiler, di-
rectly over heat. Dissolve gelatin
mixture in stock. Set over bottom of
double boiler, to which hot water

Salads

has been added, and continue to
cook. Blend together egg yolks,
dulse, flour, marjoram, yeast and
parsley, and gradually add to mix-
ture in double boiler. Cook, stirring
occasionally, until mixture thickens.
Remove from heat. When cool, add
lemon juice and fish. Mold and
chill. Unmold on salad greens.
Serves 6.

LEFTOVER SALADS

Tossed vegetable salads (without
dressing) may be purged in blend-
er and added to stock or soup.
They may also be minced fine and
added to casseroles and loaves of
meat, fish or fowl.

Cut molded salads into cubes and
use as garnish over salad greens.

OTHER SALAD RECIPES

See: Cottage Cheese with Herbs;
Roquefort Mousse.

Vegetable Salad
Dressings

Many of the following salad dress-
ings may be prepared in blender.
Solid ingredients should be cut or
diced coarsely and added to blender
about a half-cup at a time.

TOMATO JUICE DRESSING

14 cup tomato juice

14 cup cider vinegar *

2 tablespoons honey

2 tablespoons nutritional yeast

1 egg yolk

2 tablespoons chives
i sprig parsley

1/2 cup oil

Blend all ingredients, except oil,
until well blended. Gradually add

oil. Blend until smooth. Makes i
cup.

YOGHURT DRESSING

i cup yoghurt *
i onion, chopped
1/2 clove garlic
i/4 cup celery leaves
1/4 cup parsley
1/2 teaspoon salt

1 teaspoon honey

3 tablespoons nutritional yeast

Blend all ingredients. Makes \y$
cups.

BEET DRESSING

14 cup cider vinegar *

2 beets, cooked and cubed
i hard-cooked egg

i teaspoon honey

i tablespoon nutritional yeast

i onion, sliced

i teaspoon tarragon

y s teaspoon salt

i teaspoon Powdered Fruit Rind

34 cup oil

Blend thoroughly all ingredients
except oil. Gradually add oil. Blend
until smooth. Makes ii/ 4 cups.

BLEU CHEESE DRESSING

i cup yoghurt *
i cup bleu cheese
i tablespoon chives
i sprig parsley

Blend all ingredients. Makes 2 cups.

CHEDDAR CHEESE DRESSING

i cup yoghurt *

i cup cheddar cheese, grated

1/4 cup cider vinegar *

i teaspoon caraway seeds

[Recipe continued on next page]

The Natural Foods Cookbook

[Recipe continued from previous page]

Blend all ingredients. Makes
cups.

214 Blend all ingredients. Makes
cups.

CUCUMBER DRESSING

i cup cucumber, cubed

i cup yoghurt *

i tablespoon cider vinegar*

pinch of salt

i sprig dill

1/2 teaspoon dill seeds

Blend all ingredients. Makes 2 cups.

AVOCADO DRESSING

i avocado (in chunks)
1/2 onion

1 tomato, sliced
14 teaspoon salt

2 tablespoons cider vinegar *

i tablespoon nutritional yeast
i teaspoon soy flour

3 tablespoons oil

Blend all ingredients. Makes i cup.

CARROT DRESSING

1/2 cup raw carrots, diced
3 tablespoons cider vinegar *
2 raw eggs
i cup oil

Blend all ingredients. Makes
cups.

COTTAGE CHEESE DRESSING

1/2 cup yoghurt *

1/2 cup cottage cheese *

14 cup cider vinegar *

2 tablespoons nutritional yeast
14 teaspoon salt

3 hard-cooked egg yolks
1/2 green pepper

4 radishes

2 tablespoons chives

i tablespoon poppy seeds

BASIC FRENCH DRESSING

14 cup cider vinegar *
2 tablespoons honey
14 teaspoon salt
1/3 cup oil

Blend all ingredients. Shake well
before using. Makes y% cup.

VARIATIONS:

Instead of cider vinegar use home-
made mead vinegar, mint, tarra-
gon or dill vinegars (see under
Vinegars); or fruit juices such as
lemon, lime, grapefruit or orange.

HAWAIIAN DRESSING (cooked)

1/2 cup oil
3 egg yolks

1 1/2 tablespoons lemon juice
i teaspoon salt

1/2 cup unsweetened pineapple
juice

Blend all ingredients thoroughly in
top of double boiler. Cook over hot
water, stirring constantly, until
sauce is consistency of boiled cus-
tard. Makes 11/2 cups.

COLE SLAW DRESSING (cooked)

2 eggs, beaten

3 tablespoons honey
i teaspoon salt

i cup yoghurt *

1/2 cup tarragon vinegar *

i teaspoon celery seeds

Blend all ingredients thoroughly in
top of double boiler. Cook over hot
water until mixture is the texture of
smooth custard. Makes 2 cups.

Salads

GREEN SUMMER DRESSING

2 tablespoons cider vinegar *
14 cup chopped greens (water

cress, parsley, spinach,

scallion, etc.)

i e gg

14 teaspoon salt

i sprig parsley

i sprig dill

i sprig savory

i teaspoon honey

14 cup oil

Blend all ingredients in blender.
Makes 34 cup.

SOY BUTTER DRESSING

1/2 cup soy butter*
juice of i lemon
1/2 teaspoon salt
14 cup tomato juice
i stalk celery and top
3 tablespoons water cress

Blend all ingredients in blender.
Makes i cup.

SOY CHEESE DRESSING

Blend soy cheese* with favorite
dressing in proportions to achieve
desired consistency. If consistency
is very stiff, this mixture can be
molded into balls, rolled in ground
nuts or wheat germ and used as
garnish for vegetables or fruit
salads.

UNCOOKED MAYONNAISE
(in blender)

i raw egg

i teaspoon salt

i teaspoon honey

1/2 cup cider vinegar *

1 14 cups oil

Blend all ingredients except oil un-
til well blended. Add oil gradually.

Blend until smooth and thick.
Makes 2 cups.

EGOLESS MAYONNAISE

2 tablespoons soy flour

3 tablespoons water
i cup oil

1/2 teaspoon salt

juice of 1/2 lemon

3 tablespoons parsley, minced

14 teaspoon basil

Blend flour and water into smooth
paste in top of double boiler. Heat
over hot water. Gradually beat in
oil with rotary beater. When thick,
remove from heat. Add remaining
ingredients. Continue beating until
smooth and thick. Makes i cup.

OILLESS DRESSING (in blender)

2 eggs, harcl-cooked
1/2 clove garlic

3 tablespoons cider vinegar *
i/ 4 cup yoghurt *

i sprig basil

i teaspoon tarragon

Blend all ingredients until smooth.
Makes 1/2 cup.

Fruit Salad Dressings

CRANBERRY DRESSING
(in blender)

% cup raw cranberries

2 tablespoons sweet cider

3 tablespoons honey

i tablespoon lemon juice
1/3 cup yoghurt *
3 tablespoons oil

Blend all ingredients until smooth.
Makes 114 cups.

42 The Natural Foods Cookbook

FRUIT JUICE DRESSING

i cup yoghurt *

1 tablespoon honey

2 tablespoons unsweetened orange

juice

2 tablespoons unsweetened
pineapple juice

Blend all ingredients. Makes 11/2
cups.

FRUIT SALAD DRESSING (cooked)

1/2 cup unsweetened fruit juice

i/ 8 teaspoon salt

4 tablespoons honey

2 egg yolks, beaten

i cup yoghurt*

pinch of cinnamon, ground

Blend fruit juice, salt and honey in
top of double boiler. Cook over hot
water. Add egg yolks gradually.
Beat well. Continue to cook, stir-
ring constantly, until slightly thick-
ened. Remove from heat. Cool. Fold
in yoghurt and add cinnamon.
Makes 1% cups.

HONEY DRESSING

1/2 cup honey

1/2 cup oil

juice of i lemon

i teaspoon Powdered Fruit Rind

Blend all ingredients. Makes 114
cups.

HONEY-YOGHURT DRESSING

1/3 cup honey

1/2 cup yoghurt *

i teaspoon lemon juice

pinch of mace, ground

Blend all ingredients. Makes 34 cup.

HONEY-CELERY SEED DRESSING

1/2 cup honey

1/3 cup mint vinegar *

i tablespoon onion juice

i tablespoon celery seeds
i cup oil

Blend all ingredients. Makes
cups.

FRUIT DRESSING (in blender)

i/4 cup yoghurt *
2 tablespoons raisins
i tablespoon nuts

1 tablespoon Coconut Shreds

2 tablespoons honey

i tablespoon lemon juice

Blend all ingredients until smooth.
Makes 34 cup.

GARNISHES FOR SALADS:

Circles of thin strips of red and

green peppers
Celery stuffed with savory cheese

mix, celery curls, celery hearts
Radishes (slices or radish roses)
Endive stuffed with Roquefort

cheese
Carrots, grated fine or cut into thin

strips
Thin onion rings, marinated or

tinted in beet juice
Wedges of tomatoes, hard-cooked

eggs or avocados
Scored cucumbers, sliced thin
Sieved hard-cooked egg yolks
Finely chopped hard-cooked egg

whites

Cheese (cubes, strips or grated)
Soy cheese
Cottage cheese

Nuts, whole, ground or slivered
Wheat germ
Sprouts

Raw beets, grated
Chives, minced
Ripe olives

Roasted Soybeans, whole or ground
Seeds

Coconut Shreds
Yoghurt

6

SOUPS

Stock

HINTS:

To enrich stocks or soups, save all
liquids rich in food values, such
as water in which potatoes or
other vegetables have been
cooked; fish juices (for chowders
or fish soups); liquids in which
grains, seeds, beans or peas have
been soaked prior to sprouting;
fruit juices from salads, stewed
fruit, or soaked dried fruit (for
making fruit soups); meat juices
from which the fat has been
skimmed; liquid in which organ
meats have been scalded.

Pour a small amount of water or
stock into pan in which meat has
been roasted or broiled and allow
to soak or simmer.

Add to stock or soup trimmed outer
leaves of cabbage, lettuce, kale,
etc.; tops of celery, carrots, green
onions, beets, chard; less tender
parts of asparagus stalk.

STRAINED VEGETABLE STOCK

4 cups vegetables, chopped (carrots,
celery, fennel, spinach, turnip,

knob celery or any preferred

combination)
i onion, sliced
i sprig parsley
1/2 teaspoon thyme
1/2 teaspoon savory
i tablespoon salt
i quart water

Put all ingredients in a large pot.
Cover tightly. Simmer gently for 30
minutes. Cool. Strain.

MEAT STOCK

1 pound soup bones, cracked
4 pounds shin beef, cubed

1/2 cup celery with tops, chopped
1/2 cup carrots, diced

2 onions, sliced
4 sprigs parsley
2 cloves, whole

2 sprigs thyme

i sprig marjoram
i tablespoon salt

3 tablespoons cider vinegar*
3 quarts water

Put all ingredients in a large pot
and cover tightly. Simmer for 3
hours. Occasionally remove scum
from top. Cool. Skim off fat. Strain.

The Natural Foods Cookbook

FISH STOCK

Use whole fish, heads or trimmings.
Wash with cold water. For each
cup of fish, add the following:

1/2 cup celery with tops,

chopped, or

i/ 2 cup fennel, chopped, or
1/2 cup celeriac, chopped
1/2 cup onions, carrots, turnips or

parsnips, chopped
i tablespoon soy flour
i bay leaf

14 teaspoon fennel seeds
i sprig parsley
i sprig dill

14 teaspoon dulse, chopped fine
i tablespoon nutritional yeast

Put all ingredients in a large pot
and add water to cover. Cover pot
tightly. Simmer gently for 30 min-
utes. Strain.

HOMEMADE DRY SOUP MIX

i cup dry milk powder
i cup nutritional yeast
i cup soy flour
i/ 4 cup dried herbs, mixed

Blend all ingredients. Store in
tightly covered jar. In making soup,
use 3 tablespoons of this mix to
each cup of liquid.

If a home grinder is available,
dried peas and beans, barley, lentils
or other dried legumes and cereals
may also be ground to add to this
soup mix.

marjoram, oregano, parsley and
basil.

Mix thoroughly. Place one table-
spoon of the mixture in the center
of two thicknesses of cheesecloth
(large enough for a sachet), or one
thickness of Miracloth (a lintless
cloth obtainable at hardware stores).
Fold edges of cloth and bind with
white carpet thread. Leave 12
inches of thread hanging on each
sachet so that it may be suspended
into a pot. Store sachets in tightly
covered jars. Put into soup or stew
pot for last 10 minutes of cooking.
Similar sachets may be made with
fresh herbs, adding chives if desired.
One teaspoonful of fresh herbs in
a sachet is sufficient.

For Kitchen Bouquet: 2 teaspoons
dried parsley leaves, 2 teaspoons
dried celery leaves or a grated root
of knob celery, i teaspoon thyme,
i teaspoon sweet marjoram, 14 tea-
spoon sage, 1/2 teaspoon savory, 2
bay leaves, i clove to each sachet.

For Bouquet for Fish Stock: 2
tablespoons celery leaves, 2 table-
spoons parsley leaves, i/> teaspoon
sage, 1/2 teaspoon savory, i teaspoon
basil, 1/2 teaspoon fennel seeds, 2
bay leaves, 3 cloves to each sachet.

For Bouquet Garni: 2 sprigs of
parsley, i sprig of marjoram, 2
sprigs of thyme, 1/2 bay leaf.

VARIATIONS:

Combinations of parsley, chervil

and chive; burnet, thyme and

parsley.

Flavorings for Soups
and Stews

FINES HERBES

Blend together in desired propor-
tions freshly dried thyme, sweet

ESSENCE OF SWEET HERBS

carrot, grated

onion, grated

sweet potato, peeled and grated

parsnip, grated

shallot, chopped

clove garlic, minced

3 tablespoons honey

i/2 cup cold water

14 teaspoon cloves, ground

14 teaspoon allspice, ground

14 teaspoon cinnamon, ground

14 teaspoon mace, ground

3 bay leaves

i tablespoon salt

Mix vegetables. Spread one third at
bottom of unoiled baking pan.
Drizzle one tablespoon of honey
over layer. Repeat with vegetables
and honey twice again. Bake in
450 F. oven until mixture becomes
dark brown. Transfer to top of
stove. Add water, spices and salt.
Cover. Simmer, stirring occasionally,
until mixture forms brown, thick,
rich syrup. Strain. This concen-
trated mixture may be kept in a
tightly covered jar in the refrigera-
tor for several weeks, or reheated
and sealed in hot sterilized jars. Use
sparingly. The solids removed in
straining may be made into mock
chutney by removing bay leaves and
adding raw, diced apples, raisins
and walnut meats.

Soups

HINTS FOR MAKING SOUP*.

Soups should be heated only long
enough for ingredients to become
tender. If vegetables are shredded
fine beforehand, soups may be
cooked briefly, thus retaining
food values.

Shredded cabbage is best added to
soup shortly before serving. Sim-
mer soup only a few minutes after
cabbage has been put in.

For variety, vegetables may be
sliced, cubed, grated or purged.
A cream soup is enriched by the
addition of milk powder, sour
cream or yoghurt. Beat a raw egg

Soups 45

into a clear soup just before serv-
ing, or drizzle the white of an egg
into it this will form noodle-like
strands. Soups welcome leftover
bits of cooked vegetables, meats,
fish, fowl, grains, porridge, sauce.
When stock is used as a base for
soup, use less salt than when start-
ing with water.

Hearty Cold Weather
Soups

NEW ENGLAND CHEESE SOUP

3 tablespoons oil
14 cup celery and tops, chopped
14 cup carrots, chopped
14 cup onions, chopped
14 cup green pepper, chopped
i tablespoon wholewheat flour
1/2 cup milk powder
3 tablespoons nutritional yeast
i cup hot stock
i pint milk

i cup cheddar cheese, grated
3 tablespoons almonds, blanched,
slivered

Heat oil in pot and in it saute"
lightly all vegetables. Mix flour,
milk powder and yeast. Sprinkle
over vegetables. Add stock and
blend. Gradually add milk and
cheese. Stir until blended. Serve hot,
garnished with almonds. Serves 6.

NORTH EUROPEAN LIVER SOUP

3 tablespoons oil

1 onion, sliced

1/2 pound mushrooms, sliced
1/2 pound liver, cubed
3 cups stock
3 egg yolks

2 tablespoons nutritional yeast
2 tablespoons parsley, minced

Heat oil in pot. Lightly saute* onion,
mushrooms and liver. Add stock.

[Recipe continued on next page}

46 The Natural Foods Cookbook

[Recipe continued from previous page]
Cover. Simmer gently for 15 min-
utes. Remove from heat. Mix yolks
and yeast in small bowl. Add a small
quantity of hot stock. Blend thor-
oughly. Gradually stir egg-yeast mix-
ture into soup. Serve at once. Serves
6,

gredients, cover and simmer for 20
minutes more. Serves 6.

CARROT-CHEESE SOUP
(in blender)

2 cups milk
: cups stock

i onion, sliced

4 carrots, cut in chunks

14 cup parsley

3 tablespoons wholewheat flour
14 cup soy flour

i teaspoon salt

3 tablespoons oil

3 tablespoons nutritional yeast

14 teaspoon summer savory

i cup cheddar cheese, grated

Add all ingredients to blender grad-
ually and blend until smooth. Heat
thoroughly. Serves 6.

HEARTY BEEF SOUP

i shin bone

i marrow bone

stock to cover

3 tablespoons cider vinegar*

1 onion, chopped

3 tablespoons parsley, minced

2 carrots, diced

1 bay leaf

2 stalks of celery and tops, chopped
i raw potato, diced

i cup tomatoes, stewed

1/2 cup savoy cabbage, diced, and,
if desired, zucchini, escarole,
etc. cut into small pieces

3 tablespoons nutritional yeast

Cover bones with stock and vinegar.
Simmer for 2 hours. Remove bones
and skim soup. Add remaining in-

TURKISH YOGHURT-BEEF SOUP
(in blender)

1 1/2 quarts beef stock

1/2 teaspoon salt

3 tablespoons nutritional yeast

3 tablespoons oil

14 cup wholewheat flour

2 tablespoons soy flour

1 tablespoon dried mint leaves

2 cups yoghurt *

Blend all ingredients together until
smooth. Heat thoroughly. Serves 6.

CHICKEN LIVER-CELERY SOUP
(in blender)

i quart milk

1/2 pound chicken liver, broiled

1/2 cup celery, diced

14 cup oil

i teaspoon salt

3 tablespoons nutritional yeast

1/2 cup wholewheat flour

3 tablespoons soy flour

14 teaspoon savory

slices of lemon

Gradually blend all ingredients ex-
cept lemon slices until smooth. Heat
thoroughly. Garnish with lemon
slices. Serves 6.

SPANISH LIVER SOUP

i calf's liver, whole
i pork liver, whole
stock to cover
4 tablespoons oil
i onion, minced

1 green pepper, minced

2 cloves, whole

14 teaspoon cinnamon, ground
14 teaspoon caraway seeds, ground
1/2 teaspoon saffron

i teaspoon salt

3 tablespoons nutritional yeast

Arrange livers at bottom of pot.
Cover with cold stock. Cover pot.
Simmer gently about 30 minutes, or
until tender. Remove livers. Cut
into small cubes. Arrange them at
bottom o casserole. Pour oil over
liver. Add onions and green pep-
pers. Mix remaining ingredients
with stock. Pour into casserole.
Cover. Bake at 350 F. for 30 min-
utes. Serves 6.

GERMAN KIDNEY SOUP

3 tablespoons oil

2 calf's kidneys, sliced
i onion, chopped

3 tablespoons wholewheat flour
3 tablespoons nutritional yeast
i teaspoon salt

i bay leaf

1 sprig thyme

2 quarts stock

14 cup celery leaves, chopped

2 egg yolks

3 tablespoons milk, warm

Heat oil in pot. Saute* kidneys and
onion. Blend flour, yeast, salt, bay
leaf and thyme in stock. Add kid-
neys and cover pot. Gradually bring
to boil. Add celery leaves. Simmer
gently 20 minutes. Remove from
stove. Beat egg yolks into milk.
Gradually add egg mixture to soup.
Serve. Serves 6.

RUSSIAN KIDNEY SOUP

2 calf's kidneys, sliced

1 cup turnips, diced

2 carrots, diced

i onion, minced
4 potatoes, diced

1 stalk celery and tops, diced

2 quarts stock

J4 cup cider vinegar*

Soups tf

3 tablespoons wholewheat flour

i teaspoon salt

3 tablespoons nutritional yeast

i tablespoon oil

1/4 cup dill

i cup sour cream* or yoghurt*

Arrange kidneys and vegetables in
pot. Cover with stock. Cover pot.
Simmer gently until kidneys and
vegetables are tender. Remove one
cup of stock. Mix with vinegar,
flour, salt, yeast, oil and dill. Blend
thoroughly and return mixture to
the pot. Blend. Cover. Cook until
soup is slightly thickened. Serve
garnished with sour cream or yo-
ghurt. Serves 6.

PHILADELPHIA TRIPE SOUP

i onion, chopped

1 stalk celery and top, chopped

2 potatoes, diced

1 bay leaf

14 teaspoon savory
i/o teaspoon salt

3 tablespoons nutritional yeast

2 quarts meat stock (beef or veal

bones)
14 pound tripe, cooked, diced fine

3 tablespoons parsley, minced

Combine all vegetables and season-
ings together with meat stock. Sim-
mer gently in covered pot until
vegetables are tender. Add tripe.
Heat thoroughly. Serve garnished
with parsley. Serves 6.

TURKISH TRIPE SOUP (in blender)

2 pounds tripe, cooked, coarsely

diced

i quart stock
y* clove garlic
i teaspoon salt

3 tablespoons nutritional yeast
i/^ teaspoon rosemary

iegg

juice and rind of i lemon

[Recipe continued on next page]

48 The Natural Foods Cookbook

[Recipe continued from previous page]

Gradually blend tripe in stock with
garlic, salt, yeast and rosemary.
Heat gently in pot. Remove from
heat. Beat egg with lemon juice and
rind in small bowl. Gradually add
egg mixture to soup. Blend. Serves
6.

FISH BISQUE

Save fish trimmings. Cook in stock
with onion, mace or nutmeg. Strain.
Add equal amount of milk to liquid.
Thicken with wholewheat flour.
Add small amount of oil, herbs, nu-
tritional yeast and dulse. Serve.

ITALIAN FISH CHOWDER

3 tablespoons oil
i onion, chopped

1 clove garlic, minced

14 cup celery and tops, chopped

2 cups tomatoes, stewed
i sprig parsley, minced
1/2 teaspoon marjoram

1 teaspoon celery seeds, ground
14 teaspoon sage, ground

2 tablespoons dulse, minced
i teaspoon salt

3 tablespoons nutritional yeast
i quart fish stock

i pound rock cod or striped bass,

cut into chunks, cooked
14 pound shrimp, cooked
i large crab, cooked

Combine all ingredients in pot, ex-
cept fish. Cover. Simmer until
onion and celery are tender. Add
fish. Heat thoroughly. Serves 6.

BOUILLABAISSE

14 cup oil

1 carrot, diced

2 onions, chopped

i stalk celery and tops, diced
i stalk leek, chopped
14 cup fennel, chopped

i clove garlic, minced
i cup tomatoes, stewed

1 bay leaf

1/2 teaspoon thyme
i/ 8 teaspoon saffron

2 tablespoons parsley, minced

1 tablespoon soy flour

3 tablespoons nutritional yeast

2 cups fish stock
i teaspoon salt

i teaspoon dulse, minced

1 dozen oysters, clams or scallops

2 tablespoons lemon juice
i cup sweet cider

Heat oil in bottom of pot and in it
lightly saute" all raw vegetables and
garlic. Add tomatoes, herbs, flour,
yeast, fish stock, salt and dulse.
Cover. Simmer for 15 minutes. Re-
move bay leaf. Add shellfish, lemon
juice and cider. Cook for 5 minutes
longer. Serves 6-8.

ITALIAN EGG SOUP

i quart beef stock
i cup tomato juice

4 e g8 s

1 1/2 tablespoons wholewheat flour

3 tablespoons nutritional yeast
3 tablespoons parsley, minced

Heat stock and tomato juice. Beat
eggs. Blend flour and yeast into
eggs. Gradually drizzle egg mixture
into stock so that egg coagulates like
fine strands of noodle. Serve gar-
nished with parsley. Serves 6.

NUT SOUP (in blender)

i quart stock

1 cup milk

2 cups nuts

2 onions

3 tablespoons oil

i teaspoon marjoram
i teaspoon oregano
i teaspoon salt

3 tablespoons nutritional yeast
i tablespoon chives, minced

Gradually blend all ingredients, ex-
cept chives, until smooth. Heat thor-
oughly. Garnish with chives. Serves
6.

SOYBEAN SOUP

i cup soybeans, cooked and sieved
i cup stock

1 stalk celery and top, chopped

2 onions, chopped

i cup tomatoes, stewed

1/2 cup turnip, grated

i carrot, grated

1/2 green pepper, chopped

i cup milk

i tablespoon wholewheat flour

i teaspoon salt

3 tablespoons nutritional yeast
i teaspoon summer savory

i teaspoon chervil

Combine all ingredients in pot.
Cover. Simmer until vegetables are
tender. Serves 6.

CREAM OF SOY SOUP
(in blender)

3 cups soybeans, cooked, purged

1 1/2 cups milk

1/2 cup milk powder

i y 2 cups stock

1/2 teaspoon chervil

3 tablespoons nutritional yeast

Blend all ingredients together. Heat
thoroughly. Serves 6.

LENTIL SOUP

1 1/2 cups lentils, washed

1 1/2 quarts stock

1/2 teaspoon salt

3 tablespoons nutritional yeast

2 stalks celery and tops, chopped

Soups 49

i tablespoon celery seeds, ground

1 onion, sliced

2 carrots, diced

1 1/2 cups tomatoes, stewed
2 tablespoons oil
i tablespoon lemon juice
1/2 teaspoon tarragon

Place lentils in pot. Add stock, salt
and yeast. Cover. Simmer until al-
most tender. Add rest of ingredients.
Cover. Simmer until carrots are
done, about 15 minutes longer.
Serves 6.

VARIATION:

For a thicker soup, pure*e cooked
lentils and return to soup.

LIMA BEAN SOUP

1 cup dried lima beans, washed

and soaked overnight in

i quart stock

1/2 cup celery and tops, diced
1/2 cup carrots, diced

2 onions, quartered

3 tablespoons parsley, minced

i cup greens (leek, escarole, etc.),

chopped
14 cup oil

i cup tomatoes, stewed
14 cup millet
1/2 teaspoon sage, ground
i teaspoon caraway seeds, ground
3 tablespoons nutritional yeast
pinch of nutmeg, ground
grated cheese

Combine in pot all ingredients ex-
cept cheese. Cover. Simmer until
tender. Garnish with cheese. Serves
6.

VARIATIONS:

Substitute lentils or other dried

beans for lima beans.
Substitute brown rice for millet.

Cook 10 minutes longer.

50 The Natural Foods Cookbook

BLACK BEAN SOUP

3 tablespoons oil

i onion, chopped

i stalk celery and top, chopped

i y^ cups black beans, soaked

overnight in i i/ quarts

stock

14 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon celery seeds, ground
3 tablespoons wholewheat flour
i teaspoon soy flour
juice of 2 lemons
i or 2 hard-cooked eggs, sliced

Heat oil in bottom of pot and in it
lightly saute* onion and celery. Add
beans and stock. Cover. Simmer for
3 hours, or until beans are tender.
Pure"e. Add salt, yeast, celery seeds,
flours to pure"e and blend well. If
too thick, add more stock. Cook
until thoroughly heated. Add lemon
juice. Blend. Garnish with egg
slices. Serves 6.

BEAN SPROUT SOUP

j i/o quarts stock, seasoned

2 cups bean Sprouts

3 eggs, beaten

3 tablespoons parsley, minced

Heat stock. Add bean sprouts. Sim-
mer for 3 minutes. Remove from
heat. Stir in beaten eggs. Garnish
with parsley. Serves 6.

WHOLEWHEAT BERRY CHOWDER

3 tablespoons oil

i tablespoon wholewheat flour

i teaspoon soy flour

1/2 cup milk powder

3 "tablespoons nutritional yeast

i pint milk, warm

i pint stock, warm

1 teaspoon Essence of Sweet Herbs

2 cups carrots, diced and cooked

2 cups wholewheat berries, cooked

1 onion, chopped, sauted in oil

2 slices bacon, broiled, minced

Heat oil in bottom of soup pot. Mix
flours, milk powder and yeast.
Blend into paste with oil. Add milk
and stir until smooth. Add stock and
stir again. Add remaining ingre-
dients, except bacon. Heat thor-
oughly. Garnish with bacon. Serves
6.

HERBED RICE SOUP

3 cups stock

2 tablespoons wholewheat flour
1/2 teaspoon salt

3 tablespoons nutritional yeast
14 cup milk powder

1/2 cup brown rice, raw
3 sprigs dill, chopped
i teaspoon basil
1/2 cup milk

1 cup peas, raw

2 teaspoons oil

i tablespoon lemon juice

Place stock in top of double boiler
over direct heat. Mix flour, salt,
yeast and milk powder together.
When stock boils, add dry mixture.
Blend thoroughly. Stir in rice.
Place top over bottom of double
boiler, to which hot water has been
added. Simmer gently for 30 min-
utes. Add remaining ingredients.
Heat thoroughly and serve. Serves
6.

CEREAL SOUP

3 tablespoons oil

1/2 pound onions, sliced

14 pound mushrooms, sliced

2 bay leaves

i sprig parsley, minced
i teaspoon chervil

3 tablespoons nutritional yeast
i teaspoon soy flour

i tablespoon each of barley, brown

rice, oats, millet, wholewheat,
whole rye and buckwheat,
soaked in
1 1/2 quarts of stock for i/ z hour

Heat oil in bottom of pot and in it
lightly saute* onions and mush-
rooms. Add bay leaves, parsley,
chervil, yeast and soy flour. Blend.
Cover pot. Steam gently for 5 min-
utes. In another pot, simmer grains
in stock 1/2 hour or until tender.
Combine with steamed onions and
mushrooms. Heat thoroughly. Serves
6.

BUCKWHEAT AND POTATO
SOUP

1 1/2 quarts stock

4 potatoes, raw, cubed

2 large onions, sliced

14 cup buckwheat groats

3 tablespoons nutritional yeast
i cup milk

i sprig parsley, minced
i teaspoon oregano

Bring stock to boil. Add potatoes,
onions, buckwheat and yeast. Blend.
Cover. Simmer until potatoes are
tender. Stir in milk and herbs. Sim-
mer 5 minutes longer. Serves 6.

GERMAN GRUENKERN SOUP

1 1/2 quarts stock
1 1/2 cups gruenkern
3 tablespoons nutritional yeast
i teaspoon soy flour
i sprig dill, minced
1/2 cup onions, sliced and saute*ed
in oil

Bring stock to boil. Slowly add
gruenkern, yeast and soy flour.
Blend. Cover. Simmer gently for 40
minutes. Add dill and onions and
serve. Serves 6.

Soups 57

BASIC CREAM OF VEGETABLE
SOUP (in blender)

1 quart milk

2 cups vegetable pure*e (celery, corn,

asparagus, tomatoes, cauliflower,
carrots, etc.)
14 cup soy flour

3 tablespoons nutritional yeast
i teaspoon salt

1 sachet Fines Herbes

Blend all ingredients together in
blender, except sachet. When
smooth, turn mixture into pot with
sachet. Heat thoroughly. Remove
sachet. Serve soup garnished with
toasted soybeans. Serves 6.

WINTER BORSCHT

2 tablespoons oil

3 large onions, chopped
5 beets, grated

i carrot, chopped
i potato, cubed

1 head cabbage, shredded
stock to cover

2 cups tomatoes, stewed
i sprig dill

i tablespoon soy flour

3 tablespoons nutritional yeast
i teaspoon salt

Heat oil in pot. Lightly saute* vege-
tables in oil. Pour in stock and
cover pot. Simmer until vegetables
are tender. Add remaining ingre-
dients. Heat thoroughly. Garnish
with sour cream or yoghurt. Serves
6.

POTATO SOUP

2 cups stock

4 potatoes, raw, cubed

i teaspoon dill seeds, ground

1 cup onions or leek, chopped

2 cups milk

i tablespoon soy flour

3 tablespoons nutritional yeast
1/2 teaspoon salt

[Recipe continued on next page]

52 The Natural Foods Cookbook

[Recipe continued from previous page]

Bring stock to boil. Add potatoes,
seeds and onions. Cover. Simmer
until potatoes are tender. Pure.
Mix milk with flour, yeast and salt.
Add to pure"e. Blend thoroughly.
Heat. Garnish with chopped chives
if desired. Serves 6.

mer 15 minutes. Serve topped with
toast and cheese. Serves 6.

DILLED VEGETABLE SOUP

2 tablespoons oil
2 onions, chopped

1 green pepper, chopped

2 cups cabbage, shredded

1 cup beans, cut

2 sprigs dill

1 leaf costmary or bay

2 cups tomatoes, stewed

2 cups milk

i tablespoon wholewheat flour
i teaspoon soy flour

3 tablespoons nutritional yeast

Heat oil in pot and saut vegetables
lightly in oil. Add herbs and toma-
toes. Mix milk with flours and
yeast. Blend into soup. Heat thor-
oughly. Serves 6.

ONION SOUP

3 tablespoons oil

4 large Spanish onions, chopped
i clove garlic, minced

3 cups stock

y 2 teaspoon tarragon

4 sprigs parsley, minced
i cup tomato juice

i tablespoon soy flour

3 tablespoons nutritional yeast

i teaspoon salt

6 slices wholewheat bread, toasted

Parmesan cheese, grated

Heat oil in pot and in it lightly
saut onions and garlic. Add stock
and herbs. Mix tomato juice with
flour, yeast and salt. Blend and add
to soup mixture. Cover pot. Sim-

PUMPKIN (or squash) SOUP

2 cups pumpkin, raw, cubed

2 cups stock

3 cups milk

1 tablespoon soy flour
1/2 cup milk powder

2 tablespoons oil

3 tablespoons nutritional yeast
i tablespoon parsley, minced

Cook pumpkin or squash in stock
until soft. Pure"e. Add remaining in-
gredients. Heat thoroughly. Serves 6.

SQUASH-CHESTNUT SOUP

i quart stock

i cup squash, cubed

i onion, chopped

14 cup celery and tops, chopped

)4 cup carrots, cubed

1/2 pound chestnuts, shelled and

boiled
i bay leaf
i cup milk
1/2 cup milk powder
i teaspoon soy flour
3 tablespoons nutritional yeast
i sprig parsley, minced

Heat stock. Add vegetables, chest-
nuts and bay leaf. Cover. Simmer
until vegetables are tender. Remove
bay leaf. Blend milk, milk powder,
flour and yeast. Add to soup mix-
ture. Heat thoroughly. Serve gar-
nished with parsley. Serves 6.

QUICK CARROT SOUP

3 tablespoons oil

3 onions, chopped

3 tablespoons wholewheat flour

i teaspoon soy flour

1/2 cup milk powder

1/2 teaspoon salt

3 tablespoons nutritional yeast

i bay leaf

i quart milk, hot

i cup carrots, grated fine

14 teaspoon thyme

1/2 teaspoon cumin seeds, crushed

Heat oil and in it lightly saute*
onions. Blend flours, milk powder,
salt, yeast and bay leaf in milk.
Stir into onions. Add carrots, thyme
and cumin seeds. Cover. Simmer
gently for 10 minutes. Serves 6.

EGGPLANT SOUP

2 cups eggplant, raw, cubed
stock to cover

i cup milk

3 tablespoons nutritional yeast
i teaspoon basil

14 cup parsley, minced

Combine eggplant and stock in pot
and cover. Simmer for 8 minutes.
Blend milk with remaining ingre-
dients. Gradually blend with soup
mixture. Heat thoroughly. Serves 6.

CREAM OF SPINACH SOUP
(in blender)

1 quart stock

2 pounds spinach, washed, stemmed
2 tablespoons wheat germ

2 tablespoons oil
i onion, cut

i teaspoon salt

3 tablespoons nutritional yeast
i tablespoon soy flour

1/2 cup milk powder
pinch of nutmeg, ground

Gradually blend all ingredients to-
gether in blender. Turn mixture
into pot. Cover. Heat thoroughly.
Garnish with sesame seeds. Serves 6.

Soups 53

VARIATIONS:

Lettuce or parsley may be substi-
tuted for the spinach.

TOMATO SOUP (in blender)

2 cups tomatoes, stewed
i quart milk

3 tablespoons wholewheat flour
i teaspoon soy flour

3 tablespoons nutritional yeast

i onion, cut

i teaspoon salt

1/2 cup sunflower seeds, hulled

Gradually blend all ingredients to-
gether. Turn mixture into pot.
Cover. Heat thoroughly. Garnish
with fresh mint. Serves 6.

GREEK LEMON SOUP

1 1/2 quarts stock

1/2 cup brown rice, raw

14 teaspoon savory

3 tablespoons nutritional yeast

4 eggs, beaten

juice and rind of i lemon

Heat stock in pot. When stock boils,
stir in rice. Cover pot. Simmer 30
minutes. Mix savory and yeast with
eggs. Add lemon juice and rind and
mix again. Gradually add i/ 2 cup
of hot stock to egg-lemon mixture,
stirring constantly. Remove pot
from heat. Add egg mixture to soup.
Garnish with minced chives, if de-
sired, and serve. Serves 6.

Summer Soups (Chilled)

AVOCADO SOUP

(in blender: uncooked)

2 avocados, peeled and pitted

1 quart stock

2 cups yoghurt *

3 tablespoons nutritional yeast

[Recipe continued on next page]

The Natural Foods Cookbook

[Recipe continued from previous page]

Blend all ingredients until smooth.
Chill. Garnish with nasturtium blos-
soms. Serves 6.

SOY-VEGETABLE SOUP
(in blender: uncooked)

1/2 cup onions, cut

i green pepper, cut

i avocado, peeled and pitted

i sprig parsley

i quart soy milk

i teaspoon salt

3 tablespoons nutritional yeast

14 cup wheat germ

Put all ingredients in blender and
blend until smooth. Chill. Serves 6.

MADRILENE

3 cups stock, seasoned
3 cups tomatoes, stewed
1/2 cup onion, chopped
i cup carrots, chopped
1/2 cup turnip, chopped
1/2 cup celery, chopped
i sprig parsley
i sprig thyme

Cook all ingredients together slowly
until vegetables and their juices
have thoroughly flavored stock.
Strain. Chill. Garnish with Sprouts.
Serves 6.

VICHYSSOISE

3 tablespoons oil
3 leeks, chopped
i onion, chopped
3 potatoes, cubed
i quart chicken stock

1 teaspoon salt

2 cups milk

1/2 cup milk powder
i tablespoon soy flour

3 tablespoons nutritional yeast
i cup yoghurt *

14 cup chives, minced

Heat oil in pot and in it saute*
leeks and onions. Add potatoes,
stock and salt and cover. Simmer for
30 minutes. Pure"e mixture. Return
to pot. Add mixture of milk, milk
powder, soy flour and yeast. Cover
and heat just until soup comes to
a boil. Remove from heat. Chill.
Blend in yoghurt. Serve garnished
with chives. Serves 6.

GAZPACHO

(in blender: uncooked)

i clove garlic
i green pepper, cut
i Spanish onion, cut
1/2 cup mixture of chives, parsley,
basil, thyme, tarragon, chervil
i pint chicken stock
i pint meat stock
i pint tomato juice
juice of 2 lemons
3 tablespoons oil
i cucumber, peeled and diced
i tomato, chopped

Blend garlic, pepper, onion, herbs
and stock in blender until smooth.
Add rest of ingredients. Blend thor-
oughly. Chill at least 8 hours before
serving. Serves 6.

HERB SOUP

(in blender: uncooked)

1 1/2 quarts stock

i small head lettuce, cut into

pieces

i bunch water cress
i bunch sorrel
i sprig parsley
3 tablespoons chives
i teaspoon chervil
3 tablespoons nutritional yeast
i egg yolk
i teaspoon Essence of Sweet Herbs

Blend all ingredients until smooth.

Chill. Garnish with yoghurt. Serves
6.

Soups 55

nish each serving with dab of yo-
ghurt. Serves 6.

WATER CRESS SOUP
(in blender: uncooked)

1 quart stock

2 bunches water cress
i teaspoon salt

3 tablespoons nutritional yeast
i teaspoon soy flour

i cup yoghurt *

Blend all ingredients until smooth.
Chill. Garnish with nasturtium blos-
soms. Serves 6.

TOMATO SOUP

(in blender: uncooked)

6 tomatoes, raw, cubed

i onion, cut

i cup stock

i cup Nut Cream

3 tablespoons nutritional yeast

i tablespoon chives

Blend all ingredients until smooth.
Chill. Garnish with toasted soy-
beans. Serves 6.

RUSSIAN BEET BORSCHT
(in blender)

i quart stock

i cup beet juice

i cup beets, cooked and cubed

juice and rind of i lemon

i cup yoghurt *

i teaspoon soy flour

3 tablespoons nutritional yeast

1/2 teaspoon salt

i sprig parsley

1/2 teaspoon tarragon

Blend all ingredients until smooth.
Chill. Serve garnished with minced
chives. Serves 6.

EAST INDIAN COCONUT SOUP
(in blender: uncooked)

i quart stock

i cup milk

i coconut (meat cut in chunks,

and juice)
14 cup milk powder
i teaspoon soy flour
3 tablespoons nutritional yeast
juice and rind of i lemon
i sprig parsley

Blend all ingredients together until
smooth. Chill. Garnish with Sprouts.
Serves 6.

SPINACH SOUP (in blender)

1 i/g quarts stock

2 pounds spinach, raw, stemmed
1/2 teaspoon salt

i teaspoon soy flour
1/2 cup milk powder

3 tablespoons nutritional yeast
3 tablespoons parsley

pinch of nutmeg, ground

Bring stock to boil in large pot. Re-
move from heat. Add spinach and
cover. When cool, pour into blender
with remaining ingredients. Gradu-
ally blend until smooth. Chill. Gar-

TURKISH YOGHURT SOUP
(in blender: uncooked)

i pint yoghurt *

3 cucumbers, chopped

juice and rind of i lemon

i teaspoon dill

i clove garlic

3 tablespoons nutritional yeast

i teaspoon soy flour

3 tablespoons oil

i teaspoon dill seeds

i tablespoon mint leaves

Blend all ingredients together until
smooth. Chill. Serves 6.

The Natural Foods Cookbook

BUTTERMILK SOUP
(in blender: uncooked)

i quart buttermilk *

3 eggs

3 tablespoons honey

i teaspoon vanilla extract

juice and rind of i lemon

pinch of mace, ground

Blend all ingredients together until
smooth. Chill. Garnish with thin
slices of cucumber. Serves 6.

FRUIT SOUP

(in blender: uncooked)

i pint Nut Milk

i pint fresh fruit or berries

i tablespoon honey

i sprig mint

Blend all ingredients together until
smooth. Chill. Serves 6.

Soup Garnishes

These garnishes will add nourish-
ment, variety and eye appeal to
soups:

grated cheese

soy cheese

sesame seeds, sunflower seeds, etc.

dab of yoghurt

dab of sour cream

wheat germ

wholewheat croutons

homemade cracker crumbs

Sprouts

leftover bacon, crumbled

Toasted Soybeans

hard-cooked egg whites

hard-cooked egg yolks

grated or slivered nuts

thin slices of lemon

leftover unsweetened pancakes, cut
into strips

minced parsley

minced celery leaves

minced chives

minced mint leaves

nasturtium blossoms

grated raw carrot

grated raw turnip

grated raw beet

paper-thin slices of radishes

paper-thin slices of cucumbers

grated coconut

The recipes that folloiv are for gar-
nishes of a heartier variety. They are
especially good in clear soups and
broths, and some also go well with
stews. Quantities are to serve 6.

CZECH LIVER DUMPLINGS

14 cup oil

3 eggs, slightly beaten

i clove garlic, minced

rind of i lemon, grated

pinch of allspice, ground

i pound calf's liver, sliced, cooked,

ground

3 tablespoons nutritional yeast
3 tablespoons parsley, minced
14 teaspoon salt
wholewheat bread crumbs

Blend all ingredients, adding
enough breadcrumbs to make stiff
batter. Let batter stand for 30 min-
utes. Then form into small balls.
Drop into simmering soup. Cover
pot. Simmer, without lifting cover,
for 20 minutes.

LITHUANIAN LIVER DUMPLINGS

1/2 pound liver, cooked and

ground
14 pound bacon, broiled and

crumbled

2 eggs, slightly beaten

3 tablespoons oil
14 teaspoon salt

2 tablespoons nutritional yeast
i tablespoon parsley, minced

1/4 teaspoon thyme
1/2 teaspoon savory
14 teaspoon marjoram

1 cup wholewheat bread crumbs
1/2 cup wheat germ

Combine all ingredients and blend
thoroughly. If mixture is too loose,
bind with milk powder. Form into
small balls. Drop into pot of sim-
mering soup. Cover tightly. Simmer,
without lifting cover, for 20 min-
utes.

VARIATION:

Chopped celery leaves or spinach
leaves may be added to batter.

NUT DUMPLINGS

1/2 cup nuts, ground

1/2 cup wholewheat bread crumbs

2 eggs, beaten

1 tablespoon soy flour

3 tablespoons wheat germ

2 tablespoons nutritional yeast
2 tablespoons milk

2 tablespoons oil
1/2 cup milk powder
pinch of nutmeg, ground

Combine all ingredients. Blend
thoroughly. If mixture is too loose,
bind with more milk powder. Form
into balls the size of walnuts. Drop
into pot of simmering soup or stew.
Cover tightly. Simmer for 5 minutes.

WHOLEWHEAT DUMPLINGS

1 pint stock

14 teaspoon savory
1/2 teaspoon salt

2 tablespoons nutritional yeast
2 cups wholewheat flour

4 eggs

Heat stock. Combine savory, salt,
yeast and flour. Blend with stock
and keep over heat, stirring until

Soups 57

mixture forms ball and leaves sides
of pan. Remove from stove. Cool
slightly. Add whole eggs, one at a
time. Beat until smooth. Drop from
teaspoon into simmering soup. Cov-
er. Simmer for 5 minutes.

WHOLEWHEAT SPONGE
DUMPLINGS

6 eggs, separated
i pint stock
1/2 teaspoon salt

1 tablespoon parsley, minced

2 tablespoons nutritional yeast
i tablespoon soy flour

Beat egg yolks. Add to stock and
blend. Add remaining ingredients,
except egg whites. Blend again. Fold
in stiffly beaten egg whites. Turn
mixture into oiled custard cups,
and set in pan of hot water. Steam
in oven at 350 F. until firm. Cool.
Remove dumplings from cups. Cut
into small pieces and serve in hot,
clear soup.

FISH-CORNMEAL BALLS

1 cup fish, cooked, flaked

2 cups cornmeal mush, cooked

iegg

i tablespoon oil

i tablespoon soy flour

1 tablespoon dulse, minced

2 tablespoons nutritional yeast
1/2 teaspoon fennel seeds, ground

3 tablespoons chives, minced
wheat germ

Combine all ingredients and mold
into balls. Roll in wheat germ.
Drop into simmering fish stock or
soup. Cover. Simmer for 10 min-
utes.

VARIATION:

Shape mixture into patties. Broil
until brown on each side.

The Natural Foods Cookbook

CORNMEAL DUMPLINGS

2 cups cornmeal

1 teaspoon salt

2 tablespoons nutritional yeast
i egg, beaten

boiling stock

rice flour, for dredging

Mix cornmeal, salt and yeast. Blend
in egg. Pour enough stock over mix-
ture to make a thick paste. Stir thor-
oughly. Form small balls. Dredge
in flour. Drop dumplings into sim-
mering soup or stew. Cover. Simmer
10 to 15 minutes.

MASHED POTATO DUMPLINGS

1 cup potatoes, mashed

1/2 cup wholewheat bread crumbs
1/2 cup wheat germ

2 tablespoons oil
2 eggs, beaten

2 tablespoons milk

1/2 cup milk powder

2 tablespoons nutritional yeast

14 teaspoon thyme

14 teaspoon salt

Blend all ingredients. Dough should
be firm. If it is too loose, add more
wheat germ; if too stiff, add more
liquid milk. Shape into balls the
size of walnuts. Roll in wheat germ.
Drop into simmering soup or stew.
Cover pot. Simmer for 3 minutes.

FISH BALLS

2 pounds fresh fish in any desired
combination

1 e g

2 tablespoons wheat germ
i tablespoon soy flour

1 tablespoon dulse, minced

2 tablespoons nutritional yeast
pinch of mace, ground

2 tablespoons parsley, minced
i sprig mint, minced

Grind raw fish. Combine with re-
maining ingredients. Shape into
balls. Drop into simmering fish
stock or soup. Cover. Simmer for 10
minutes.

CHEESE CUBES

2 eggs, beaten

3 tablespoons oil

6 slices wholewheat toast, cubed

i cup cheddar or Swiss cheese, grated

Mix eggs and oil. Dip bread cubes
in batter. Roll in cheese. Place on
oiled cooky sheet and bake in 375
F. oven for 6 or 7 minutes. Use as
garnish for soup or tossed salads.

RICE SQUARES

i cup brown rice, cooked

1 small onion, grated

2 tablespoons nutritional yeast
i egg, beaten

14 teaspoon salt

pinch of nutmeg, ground

Blend all ingredients. Pat mixture
into oiled pan, to depth of i/ 2 inch.
Bake in 300 F. oven for 30 minutes
or until dry and firm. Cool. Cut
into i-inch squares. Use as garnish
for hot soups or stews.

WHOLEWHEAT NOODLES

3 egg yolks

i whole egg
14 cup stock
i teaspoon salt

1 tablespoon nutritional yeast

2 cups soft wholewheat flour (see p.

168)

Beat egg and egg yolks together
until very light. Add remaining in-
gredients. Blend well. Divide into
thirds. Roll each third, as thin as
possible, on a lightly floured board

or a pastry cloth. Place rolled dough
between two clean towels and let
remain until partly dry. Then care-
fully remove by rolling over, like a
jelly roll. Place on a wooden board.
With a very sharp knife, cut into
fine strips. Shake out. Dry thor-
oughly. Store in a tightly closed jar
until used.

SOY NOODLES

i cup soy flour
i/ teaspoon salt
i egg, beaten
3 tablespoons milk

Sift soy flour and salt. Blend well
with egg and milk. Knead. Chill.
Roll out thin. Let dry for 15 min-
utes. Cut into fine noodle strips
with a very sharp knife. Drop into
simmering soup. Cover. Simmer for
about 10 minutes or until tender.
If noodles are not to be used imme-
diately, let dry thoroughly and
store in tightly closed jar.

Soups 59

FLOURLESS NOODLES

i cup milk powder
1/2 teaspoon salt

1 teaspoon nutritional yeast

2 eggs

1/2 cup milk
boiling water

In a large bowl, blend milk powder
with salt and yeast. Break eggs into
mixture, one at a time. Mix well.
Add liquid milk gradually and mix
again. Heat unoiled skillet or soap-
stone griddle and pour batter into
pan. Brown on both sides. Place
between two layers of clean towels
and let remain until batter is partly
dry. Carefully remove batter by roll-
ing over like a jelly roll. Place bat-
ter on wooden board. Cut with very
sharp knife into fine strips. Drop
strips into boiling water. When
noodles are completely coagulated
and firm, lift them out of the water.
Spread on towel and dry thor-
oughly. Store in tightly closed jar.

7

VEGETABLES

HINTS:

Steam vegetables briefly. Place a
clove of garlic or a sliced onion
in steaming water to flavor vege-
tables. Save water for stock.

asparagus. Fold in stiffly beaten egg
whites. Turn into oiled casserole or
oiled individual custard cups. Bake
at 325 F. for about 45 minutes,
until souffle" is set. Serves 6.

Asparagus

HINT:

Flavorings: chives, parsley, chervil,
ground nuts, tarragon vinegar,
yoghurt, sour cream, grated
cheese, broiled bits of bacon.

ASPARAGUS SOUFFI/

3 tablespoons oil
3 tablespoons wholewheat flour
3 tablespoons nutritional yeast
1/2 cup milk powder

3 tablespoons parsley, minced
i cup milk

4 eggs, separated

2 1/2 cups asparagus, cooked, cut

Blend oil, flour, yeast, milk powder
and parsley in top of double boiler.
Gradually add liquid milk. Blend.
Set on bottom of double boiler, to
which hot water has been added,
and cook, stirring, until mixture
thickens slightly. Cool to lukewarm.
Gradually beat in egg yolks. Add

ASPARAGUS LOAF

3 cups asparagus, cooked, cut

2 eggs, beaten

1/2 teaspoon salt

1/3 cup wheat germ

1/3 cup soy grits, soaked in

y s cup stock

2 tablespoons oil
i onion, grated

1/2 cup milk powder

3 tablespoons nutritional yeast
i teaspoon sweet basil

1 1/^ cups hot milk

Blend all ingredients together. Turn
into oiled loaf pan. Bake at 350 F.
for about 30 minutes. Serves 6.

Beets

HINTS:

Bake or boil whole beets in their

skins.
Steam diced or sliced beets. Cooking

time may be reduced by grating

beets.

Use beet tops. Cook by steairvmg or,
if young and crisp, toss in mixed
salad.

Flavorings: dill, tarragon, parsley,
mint, thyme, yoghurt, sour cream,
tarragon vinegar, grated nuts,
Powdered Orange Rind.

BEETS IN YOGHURT

3 cups beets, grated

beet tops, minced

pinch of salt

i bay leaf

i/ s teaspoon basil

14 cup stock

i teaspoon honey

14 cup yoghurt *

Place beets, tops, salt, bay leaf, basil
and stock in steamer. Cover. Steam
gently for 5 minutes. Remove bay
leaf. Blend in honey and yoghurt.
Serves 6.

BEET SOUFFLE (in blender)

2 cups beets, steamed and grated
1/2 cup beet tops, steamed and

minced
i cup beet juice

3 tablespoons oil

3 tablespoons wholewheat flour

3 tablespoons nutritional yeast
1/2 cup milk powder

14 teaspoon tarragon

i teaspoon Essence of Sweet Herbs

4 eggs, separated

Blend all ingredients except egg
whites in blender until smooth.
Fold in stiflly beaten egg whites.
Turn into oiled casserole or oiled
individual custard cups. Bake at
375 F. for about 30 minutes, until
souffl^ is firm. Serves 6.

OTHER RECIPES USING BEETS!

See: Borscht; Autumn Salad; Beet
Dressing; Beet Molded Salad.

Vegetables 61

Broccoli, Brussels
Sprouts, Cauliflower

HINTS:

Steam broccoli or cauliflower whole
or in pieces. Cook briefly; they
should still have a firm texture
when done.

Young, tender leaves of cauliflower
and broccoli are good to eat.

Garnish with one of the following:
Nut Butter, poppy seeds, grated
cheese, wheat germ, ground nuts,
ground, Roasted Soybeans, sesame
seeds, hulled sunflower seeds,
lemon juice, yoghurt, pinch of
ground nutmeg. Or serve with a
vegetable sauce (recipes at the end
of this chapter).

BRUSSELS SPROUTS CASSEROLE

1 1/2 pounds Brussels sprouts, steamed

i cup tomatoes, stewed

1/2 cup cheddar cheese, grated

14 teaspoon nutmeg, grated

i cup yoghurt *

1/2 cup Soybeans, Roasted

Arrange Brussels sprouts in oiled
casserole. Cover with tomatoes.
Sprinkle with cheese and nutmeg.
Cover. Bake at 350 F. for 15 min-
utes. Serve garnished with yoghurt
and soybeans. Serves 6.

BAKED BROCCO