>; 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 BROCCOLI CASSEROLE
3 cups broccoli, steamed, cut into
bite-size pieces
i cup leftovers (meat, fish, fowl,
beans), cut into bite-size pieces
i cup seasoned stock
3 tablespoons nutritional yeast
3 tablespoons wholewheat flour
i cup cheese, grated
Arrange layer of broccoli at bottom
of oiled casserole. Top with layer
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The Natural Foods Cookbook
[Recipe continued from previous page]
of leftovers. Alternate layers, ending
with broccoli. Blend stock with
yeast and flour. Pour over casserole
and sprinkle cheese on top. Bake at
350 F. for 30 minutes. Serves 6.
BAKED CAULIFLOWER-NUT
CASSEROLE (in blender)
1/2 cup seasoned stock
3 cups cauliflower, steamed
i/ 4 cup oil
1/2 cup cheese, grated
i/ 2 cup nuts, ground
3 tablespoons nutritional yeast
3 tablespoons soy flour
1/2 cup wheat germ
Blend stock and cauliflower in
blender until purged, then blend
with remaining ingredients. Turn
into oiled casserole. Bake at 350 F.
for 20 minutes. Serves 6.
Cabbage
HINTS:
To shorten cooking time, shred
cabbage or cut into wedges. Steam
briefly. Cabbage should still be
firm when done.
Use outer leaves for soup.
Flavorings good with cabbage: cara-
way, celery, dill, poppy or sesame
seeds; broiled bacon bits; grated
cheese or nuts; yoghurt, sour
cream.
SAUTEED CABBAGE
4 cups cabbage, shredded
3 tablespoons oil
1 tablespoon caraway seeds
2 cups Sprouts
Saute* cabbage briefly in oil. Cab-
bage should be almost raw and still
crisp, but slightly browned. Remove
from heat. Toss with seeds and
sprouts. Serves 6.
CABBAGE WITH YOGHURT
4 cups red or green cabbage,
shredded
i onion, grated
3 tablespoons oil
1/4 cup cider vinegar *
1/4 cup seasoned stock
1/4 cup yoghurt *
Saute* cabbage and onion briefly in
oil. Add vinegar and stock. Cover.
Simmer gently for 5 minutes. Re-
move from heat. Blend in yoghurt.
Serves 6.
CABBAGE, SWEET AND SOUR
4 cups red or green cabbage,
shredded
3 onions, grated
juice of 2 lemons
4 tart apples with skins, diced
14 cup sweet cider
3 tablespoons honey
2 tablespoons oil
i tablespoon caraway seeds
1/2 cup seedless raisins
pinch of allspice, ground
Blend all ingredients in saucepan.
Cover. Simmer gently for 10 min-
utes. Serves 6.
STUFFED CABBAGE ROLLS
STUFFING:
Blend the following ingredients:
i cup brown rice, cooked
1/4 cup nuts, coarsely ground
1/4 cup soy grits, soaked in
1/4 cup stock
1/2 cup seedless raisins or currants
3 tablespoons nutritional yeast
i tablespoon parsley, minced
i stalk fennel, chopped
WRAPPER:
i head of cabbage, parboiled
Carefully remove large outer leaves
from cabbage head to use as wrap-
pers. Cut tough ribs away from cen-
ter of leaf. Steam briefly so leaves
will be pliable. Place portion of
stuffing in center of each leaf. Roll
up and tie with white thread. Shred
remaining cabbage. Place shredded
cabbage at bottom of oiled casserole.
Arrange stufted cabbage rolls on
top. Cover and bake for about 30
minutes at 300 F., adding small
amount of stock, if dry. Serves 6.
VARIATIONS:
Add one or more of these to stuff-
ing: green pepper, carrot, celery,
mushroom, tomato.
Substitute other cooked grains, such
as bulgur or buckwheat, for the
rice.
Use grated cheese instead of raisins
or currants.
OTHER RECIPES USING CABBAGE
See: Winter Borscht; Cabbage
Slaw; Golden Slaw; Cole Slaw
Dressing; Winter Molded Salad;
Homemade Sauerkraut; Sauer-
kraut Appetizers.
Carrots
HINTS:
Clean carrots by scrubbing with
brush. Vitamins and minerals are
close to the skin.
Steaming time may be reduced by
grating.
Flavorings: tarragon, parsley, thyme,
bay leaf, oregano, mint, chives,
nutmeg, grated cheese, sour
cream.
Vegetables 6)
CARROT LOAF
2 cups raw carrots, grated fine
i cup whole-grain bread crumbs
1/3 cup soy flour
3 eggs, beaten
1 1/2 cups stewed tomatoes
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon marjoram
i tablespoon parsley, minced
i teaspoon honey
i onion, grated
1/2 cup leftover meat, fish or fowl,
ground
i/J cup soy grits, soaked in
i/4 cup stock
Blend all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
i hour. Serves 6.
CARROTS ROULETTE
3 tablespoons oil
3 tablespoons wholewheat flour
14 teaspoon salt
3 tablespoons nutritional yeast
2 cups of chicken stock
1/2 cup yoghurt *
i bay leaf
14 teaspoon thyme
1 tablespoon parsley, minced
2 egg yolks
6 carrots, cubed, steamed
i tablespoon chives, minced
Blend oil, flour, salt, yeast and
stock in top of double boiler. Cook
over direct heat until mixture comes
to boil. Lower heat. Place over bot-
tom of double boiler, to which hot
water has been added. Gradually
add yoghurt, stirring constantly.
Add bay leaf, thyme and parsley.
Blend small amount of hot mixture
with beaten egg yolks. Gradually
add egg-yolk mixture to sauce in
double boiler. Continue to stir.
When mixture thickens, add car-
rots. Heat thoroughly. Garnish with
chives and serve. Serves 6.
The Natural Foods Cookbook
GLAZED CARROTS AND
ONIONS
i dozen small carrots
i dozen small white onions
seasoned stock to cover
3 tablespoons oil
3 tablespoons honey
1/2 teaspoon tarragon
Cover carrots and onions with stock.
Simmer gently until tender. Arrange
vegetables in oiled casserole, reserv-
ing stock for soup. Blend remaining
ingredients and pour mixture over
vegetables. Bake at 350 F. for 20
minutes. Serves 6.
CARROT CUSTARD
(to accompany entree)
3 cups hot milk
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
pinch of nutmeg, ground
3 tablespoons oil
3 tablespoons soy flour
1/2 teaspoon marjoram
2 cups raw carrots (or turnips),
grated fine or cooked and purged
4 eggs
Blend milk, milk powder, salt, yeast,
nutmeg, oil, soy flour, marjoram
and carrots. Add eggs, one at a time.
Beat well. Turn mixture into oiled
casserole or oiled individual custard
cups. Bake at 350 F. until custard
is set in center; allow about i hour
for large casserole, 50 minutes for
cups. Serves 6.
CARROT SOUFFLE
3 tablespoons oil
3 tablespoons wholewheat flour
2 tablespoons nutritional yeast
1/2 cup milk powder
pinch of nutmeg, ground
i cup milk
4 eggs, separated
1 1/2 cups carrots, cooked and purged
Blend oil, flour, yeast, milk powder
and nutmeg in top of double boiler.
Gradually add liquid milk and
blend again. Set over bottom part
of double boiler, to which hot water
has been added. Cook, stirring
meanwhile, until mixture is slightly
thickened. Cool to lukewarm. Grad-
ually beat in egg yolks. Add carrot
pure. Fold in stiffly beaten egg
whites. Turn into oiled casserole or
oiled individual custard cups. Bake
at 375 F. for 30-40 minutes, until
souffle is slightly browned. Serves 6.
BAKED CARROT RING
(in blender)
3 cups carrots, cooked
4 eggs
i onion
3 tablespoons parsley
i tablespoon oil
3 tablespoons nutritional yeast
1/2 teaspoon salt
i/2 teaspoon tarragon
i tablespoon honey
1/2 cup wheat germ
Blend all ingredients except wheat
germ. Turn into bowl. Stir in wheat
germ. Turn into oiled ring mold.
Set in shallow pan of water. Bake
until firm, about 30 minutes at 375
F. Serves 6.
CARROT-SOYBEAN RING
3 cups carrots, raw and grated
1/2 teaspoon salt
3 tablespoons nutritional yeast
3 tablespoons oil
1/2 cup milk
14 cup soy grits
1/2 cup milk powder
i tablespoon mint, chopped
i cup green soybeans, cooked and
hot
Mix all ingredients except soybeans.
Turn into oiled ring mold. Set in
shallow pan of water. Bake until
firm, about 30 minutes, at 325 F.
Turn mold onto hot platter. Fill
center with soybeans. Serves 6.
OTHER RECIPES USING CARROTS
See: Quick Carrot Soup; Carrot-
Cheese Soup; Rice-Carrot Casse-
role; Carrot Custard Dessert;
Carrot-Molasses Cookies; Golden
Cookies; Carrot-Chiffon Pie Fill-
ing; Carrot-Rhubarb Jam; Carrot
Molded Salad; Carrot Dressing.
Corn
HINT:
Corn can be left in the husk and
steamed. If husked, steam or boil
briefly.
Vegetables 65
which hot water has been added.
Cover and continue cooking, stir-
ring frequently, until mixture thick-
ens. Remove from heat. Blend in
remaining ingredients. Turn into
oiled casserole. Set in shallow pan
of hot water. Bake at 350 F. until
center is firm, about 30 minutes.
Serves 4-6.
CORN-SOY GRITS CASSEROLE
2 cups corn, cooked
1/2 cup soy grits, soaked in
14 cup milk
ii/ 4 cups milk, scalded, cooled to
lukewarm
3 eggs, beaten
2 tablespoons oil
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 green pepper, chopped
i onion, grated
i teaspoon rosemary
Blend all ingredients. Turn into
oiled casserole. Set in shallow pan
of hot water. Bake at 350 F. for
about i hour, until set. Serves 6.
BAKED CORN PUDDING
(to accompany entree)
21/2 cups milk
3 tablespoons cornmeal
1 teaspoon salt
2 tablespoons nutritional yeast
i tablespoon soy flour
1 tablespoon oil
2 cups corn, cooked
2 eggs, beaten
i tablespoon green pepper, chopped
i teaspoon savory
Heat 2 cups of the milk in top of
double boiler over direct heat.
Blend remaining i/ z cup cold milk
with cornmeal, salt, yeast and soy
flour. Gradually add this to hot
rnilk. Stir until well blended. Place
over bottom of double boiler to
CORN-COTTAGE CHEESE
CASSEROLE
2 cups corn, cooked
2 cups tomatoes, stewed
i onion, grated
i green pepper, chopped
1/2 cup wheat germ
1/2 cup Soybeans, Roasted, ground
1 tablespoon oil
3 tablespoons nutritional yeast
1/2 teaspoon chervil
2 cups cottage cheese *
Blend all ingredients except cottage
cheese. Divide mixture in half.
Turn one half into oiled casserole.
Spread cottage cheese on top; then
spread remaining vegetable mixture
on top of cottage cheese. Bake for
20 minutes at 350 F, Serves 6.
66 The Natural Foods Cookbook
CORN-SOYBEAN SUCCOTASH
2 cups corn, cooked
2 cups green soybeans, cooked
14 cup seasoned stock
i tablespoon oil
i tablespoon parsley, minced
pinch of nutmeg, ground
Combine all ingredients. Heat thor-
oughly. Serves 6.
CORN-CHEESE PIE (in blender)
Cheddar Cheese Pie Dough to line
i g-inch pie plate
i cup yoghurt *
1/2 teaspoon salt
1/2 green pepper
1 onion
14 cup parsley
2 eggs
2 cups corn, cooked
1/2 cup wheat germ
3 tablespoons nutritional yeast
1 teaspoon basil
2 tablespoons soy flour
1/2 cup cheese, grated
Blend all ingredients except cheese
in blender. Turn into pie plate
lined with dough. Sprinkle with
cheese. Bake until center is firm, 10
minutes at 450 F., then about 25
minutes at 350 F. Serves 6.
Eggplant
BAKED STUFFED EGGPLANT
2 eggplants, parboiled, whole
stuffing (see below)
Cut eggplant in half. Scoop out
pulp to within 34 inch of skin. Dice
pulp and blend with filling. Pack
into eggplant shell. Place in shallow
pan. Bake at 350 F. for about 30
minutes. Serves 6.
STUFFINGS:
No. i
eggplant pulp, diced
14 cup parsley, minced
1 onion, minced
2 raw eggs
14 teaspoon salt
i green pepper, minced
i stalk celery and top, chopped
3 tablespoons nutritional yeast
pinch of sage
14 teaspoon marjoram
14 cup nuts, ground
14 cup Soybeans, Roasted, ground
1 cup whole-grain bread crumbs
1/2 cup wheat germ
Blend all ingredients together. If
mixture is dry, moisten with small
amount of stock.
No. 2
eggplant pulp, diced
3 onions, chopped
2 tomatoes, diced
i cup brown rice, cooked
14 cup soy grits, soaked in
14 cup stock
1 clove garlic, minced
14 cup cheese, grated
2 tablespoons oil
3 tablespoons nutritional yeast
1/2 teaspoon salt
i teaspoon oregano
Blend all ingredients together.
EGGPLANT CASSEROLE
3 small eggplants
3 tablespoons oil
1/2 clove garlic, minced
1/2 teaspoon mint, minced
1 cup cheese, grated
2 cups stewed tomatoes
i onion, sliced
i stalk celery and top, chopped
Leave skins on eggplants. Wash.
Slice into rounds about 14 -inch
thick. Saute* in oil with garlic and
mint. Arrange a layer of eggplant
slices in bottom of oiled casserole.
Add layer of cheese, tomatoes, onion
and celery. Alternate layers until all
ingredients are used, topping with
cheese. Bake at 350 F. for about 30
minutes. Serves 6.
BAKED EGGPLANT SLICES
3 small eggplants
3 tablespoons oil
14 teaspoon basil
i cup cheese, grated
Leave skins on eggplants. Wash.
Slice into rounds about 14 -inch
thick. Brush both sides with oil. Ar-
range on cooky sheets. Sprinkle with
basil. Bake at 350 F., 10 minutes
on each side. Sprinkle cheese on
top. Put under broiler till cheese
bubbles. Serves 6.
EGGPLANT SOUFFLE
1 1/2 cups milk
3 tablespoons cornmeal
1 1/2 cups eggplant, cooked and
purged
1/2 cup milk powder
1/2 teaspoon salt
2 tablespoons nutritional yeast
1/2 teaspoon oregano
1/2 teaspoon basil
4 eggs, separated
Heat milk over hot water in double
boiler. Sprinkle cornmeal over milk
and stir until smooth, continuing to
cook. Cover. Let cook gently for i
hour, stirring occasionally until
thickened. Remove from heat. Add
remaining ingredients, except eggs.
When cool, add egg yolks and blend
well. Fold in stiffly beaten egg
whites. Turn into oiled casserole or
Vegetables 6j
oiled custard cups. Bake at 400 F.
for 15 minutes, then lower oven
temperature to 325 F. and bake for
30-40 minutes longer, or until cen-
ter is firm. Serves 6.
EGGPLANT LOAF
3 cups eggplant, cooked and purged
i/j cup oil
i onion, grated
1/2 cup nuts, ground
14 cup Soybeans, Roasted, ground
dash of allspice, ground
14 cup celery and tops, chopped
i egg
3 tablespoons nutritional yeast
11/2 cups whole-grain bread crumbs
14 cup soy grits, soaked in
14 cup stock
Blend all ingredients together. Turn
into oiled loaf pan. Bake at 350 F.
for 25-30 minutes. Serves 6.
Onions, Parsnips
SUGGESTED FLAVORINGS FOR ONIONS!
yoghurt, sour cream, grated nuts,
cloves, parsley, mint, nutmeg,
caraway seeds.
BAKED ONION RING
(in blender)
1 cup onions, steamed
1/2 cup milk
2 tablespoons oil
2 tablespoons wholewheat flour
14 cup milk powder
2 tablespoons nutritional yeast
i teaspoon celery seeds
i/2 teaspoon salt
i teaspoon savory
1/2 cup cheese
3 eggs, separated
Blend all ingredients except egg
whites. Turn mixture into top of
[Recipe continued on next page]
68 The Natural Foods Cookbook
[Recipe continued from previous page]
double boiler. Set on bottom of
double boiler, to which hot water
has been added. Cook until mixture
thickens, stirring occasionally. Re-
move from heat. Fold in stiffly
beaten egg whites. Turn into oiled
ring mold. Set in shallow pan of
hot water. Bake at 350 F., about i
hour, until set, Serves 6.
ONION PIE
PIE SHELL:
2 cups rye or wholewheat flour or
i cup of each
1/2 teaspoon salt
14 cup oil
i tablespoon poppy seeds
ice-cold water
Blend all ingredients, adding only
enough water to make firm dough.
Pat into two oiled g-inch pie pans.
Chill.
FILLING:
3 cups onions, sliced and saute*ed
i cup sharp cheese, grated
1 cup milk, scalded, cooled to luke-
warm
14 cup milk powder
3 eggs, beaten
1/2 teaspoon salt
1/4 teaspoon thyme
3 tablespoons nutritional yeast
2 tablespoons oil
Spoon onions over pie shells. Cover
with cheese. Blend remaining in-
gredients and pour mixture over
cheese. Bake at 350 F. for 20-25
minutes, until knife inserted in
center of pie comes out clean.
This pie is good served hot or
cold. It can be cut into small wedges
for appetizers or snacks. Makes 2
pies.
VARIATIONS:
Sprinkle broiled bacon bits over top
of pie.
Add leftover bits of vegetables,
meat, fish or fowl to mixture be-
fore baking.
STEAMED PARSNIPS
6 parsnips, scrubbed, sliced thin
14 cup seasoned stock
pinch of cinnamon, ground
3 tablespoons parsley, minced
Steam parsnips in stock over gentle
heat. Parsnips should be firm, not
overdone. Serve with cinnamon and
parsley as garnish. Serves 6.
Potatoes
HINTS:
Potatoes retain most of their food
value when baked. For baking, se-
lect potatoes of similar size. Set
oven at moderate temperature
(350 F.). Allow adequate baking
time (about i hour for large po-
tatoes) but don't overcook. After
potatoes are baked, prick skins to
allow steam to escape. Eat potato
skin as well as the inside.
Reserve water in which potatoes are
boiled for use in soups, bread
doughs, quick bread batters, cake
and cooky batters, and in cooking
grains.
Mashed potatoes may be enriched
with milk powder, soy milk, raw
egg and nutritional yeast.
Suggested flavorings: parsley, dill,
rosemary, mint, chives, basil, cel-
ery, caraway, cumin, poppy seeds,
sesame seeds, grated cheese, yo-
ghurt, sour cream.
BAKED POTATO PANCAKES
2 cups potatoes, raw and grated
14 cup hot milk
1/2 teaspoon salt
1 tablespoon nutritional yeast
2 eggs, separated
2 tablespoons soy flour
14 cup soy grits, soaked in
14 cup milk
Blend potatoes, hot milk, salt and
yeast. Cool to lukewarm. Add egg
yolks, soy flour and soaked soy grits.
Fold in stiffly beaten egg whites.
Pour small amounts of batter onto
hot, unoiled soapstone griddle over
moderately high direct heat. If
baked in oven, pour into heated,
oiled pan and allow 15 minutes at
400 F. Serves 4-6.
POTATO LOAF
2 cups potatoes, cooked and purged
i onion, grated
y 2 green pepper, minced
1/2 cup stewed tomatoes
1/2 teaspoon basil
1 e gg
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 cup Soybeans, Roasted, ground
2 tablespoons soy flour
Blend all ingredients. Turn into
oiled loaf pan. Bake in medium
oven about 25 minutes. Brown top
under broiler during last few min-
utes. Serves 6.
POTATO CASSEROLE (in blender)
6 raw potatoes, quartered
4 tablespoons parsley
i onion
Vegetables 69
1 green pepper
1 1/2 cups milk
2 tablespoons soy flour
4 eggs
i teaspoon salt
3 tablespoons nutritional yeast
1 1/2 cups cheese, grated
4 tablespoons oil
i sprig dill
Blend all ingredients. Turn into
oiled casserole or 6 oiled custard
cups. Bake at 350 F., i hour for
large casserole, 45 minutes for indi-
vidual cups. Serves 6.
POTATO-NUT CASSEROLE
(in blender)
6 raw potatoes, quartered
i onion
1 cup nuts
2 eggs
2 tablespoons soy flour
3 tablespoons nutritional yeast
3 tablespoons oil
1/2 teaspoon salt
i/ 4 teaspoon thyme
1/2 cup wheat germ
Blend all ingredients except wheat
germ. Turn into oiled casserole or
6 oiled custard cups. Sprinkle wheat
germ on top. Bake at 350 F. about
45 minutes for large casserole, 35
minutes for individual cups. Serves 6.
POTATO PATTIES
3 cups potatoes, cooked and purged
1/2 cup nuts, ground
1/2 cup cottage cheese*
iegg
i onion, grated
3 teaspoons soy flour
i teaspoon salt
1/2 cup rnilk powder
3 tablespoons nutritional yeast
pinch of nutmeg, ground
i/ 4 teaspoon rosemary
i cup wheat germ
[Recipe continued on next page]
70 The Natural Foods Cookbook
[Recipe continued from previous page]
Blend all ingredients except wheat
germ. Mixture should be stiff. Shape
into patties. Coat with wheat germ.
Arrange on oiled cooky sheet. Broil
until golden brown on each side.
Serves 6.
LEFTOVER POTATOES
Slice or dice leftover baked or boiled
potatoes and use for hash.
Dice leftover baked or boiled
potatoes. Add to tossed vegetable
salads, soups or casseroles.
Use leftover mashed potatoes in
bread dough; in soup, meat, fish or
fowl loaves; to bind patties; to
thicken sauces.
OTHER POTATO RECIPES
See: Rye Bread Torte; Autumn
Salad; Milwaukee Rye Bread;
Mashed Potato Dumplings; Po-
tato Soup; Buckwheat and Potato
Soup; Potato Stuffing; Potato
Bread; Potato Rolls; Yeast Pie-
crust with Potatoes.
Soybeans and Limas
(Green)
GREEN SOYBEANS IN PODS
Wash pods thoroughly. Drop into
boiling water or stock. Cover. Cook
gently until beans are tender. Slip
beans from pods by pressing pod be-
tween thumb and index finger. Serve
with desired sauce.
STEAMED GREEN SOYBEANS
Steam beans until tender. Remem-
ber that they will not soften as peas
do. They will retain firm, nutty tex-
ture. Serve with desired sauce.
BAKED LIMA BEANS
5 cups green lima beans
14 pound bacon, cut small
i cup tomato juice
i/j cup molasses
i onion, grated
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon sage
Mix all ingredients and turn into
oiled casserole or bean pot. Cover
and bake at 250 F. for 2 to 3 hours.
Uncover during last hour of baking.
Serves 6.
OTHER RECIPES USING SOYBEANS
AND LIMAS
See: Dried Beans and Peas; Lima
Bean Soup.
Spinach
HINT:
Flavorings: nutmeg, cinnamon,
grated cheese, grated nuts, sesame
seeds, broiled bits of bacon, yo-
ghurt, sour cream, tarragon vine-
gar.
DEEP DISH SPINACH PIE
FILLING:
2 pounds spinach (or beet tops),
raw, washed, cut into bite-size
pieces
i cup parsley sprigs, stems removed
1 cup green onions, chopped
i/ s teaspoon salt
1/2 teaspoon rosemary
pinch of nutmeg, ground
2 tablespoons oil
Place all ingredients in pan. Cook
briefly, stirring once or twice, over
low heat, only long enough to re-
duce ingredients to half their origi-
nal bulk. Turn into oiled casserole.
Cover with rolled Cheddar Cheese
Piecrust. Brush with cream. Bake at
425 F. for 15-20 minutes, only long
enough to brown pastry. Serves 6.
KOREAN SPINACH
2 pounds spinach (or beet tops),
steamed
2/ 3 CUp Oil
juice of i lemon
i onion, grated
1/2 cup sesame seeds
Mix all ingredients. Serve cold.
Serves 6.
SPINACH SOUFFLE (in blender)
i pound spinach (or beet tops),
steamed
i cup stock
3 tablespoons oil
3 tablespoons wholewheat flour
pinch of mace, ground
1/2 cup milk powder
14 teaspoon salt
3 tablespoons nutritional yeast
14 cup cheese, grated
4 eggs, separated
Put all ingredients except egg whites
in blender and blend until smooth.
Fold in stiffly beaten egg whites.
Turn into oiled casserole or oiled
individual custard cups. Bake at
375 F. for 35-40 minutes. Serves 6.
OTHER RECIPES USING SPINACH
See: Spinach Soup; Spinach Salad;
Vegetable Sukiyaki; Eggs Floren-
tine.
Squash and Pumpkin
HINTS:
Small squash and pumpkins can be
baked whole. Cut large squash
Vegetables ji
and pumpkins into chunks and
steam. Vitamins and minerals are
close to the skin.
Save uncooked squash and pumpkin
seeds. Remove membranes, dry
and hull, and use like sunflower
seeds. (See also under Seed Drink.)
Squash and pumpkin juice can be
extracted for beverage and soup
stock in an electric juicer.
Flavorings that combine well with
squash and pumpkin: sweet fruit
or fruit juices, nutmeg, mace,
cinnamon, cloves, rosemary, basil,
mint, grated cheese, grated onion.
HONEYED BAKED SQUASH
3 small squash (acorn, butternut,
etc.)
3 tablespoons honey
3 tablespoons oil
i/4 teaspoon salt
i/g teaspoon mace, ground
1/2 cup sesame seeds
Cut squash in half. Remove seeds
and membranes. Arrange in shallow
pan. Fill pan 14 inch high with
water. Blend remaining ingredients
together. Spoon mixture into cavity
of squash. Cover and bake at 350
F. for about i hour, uncovering
during the last 10 minutes of baking
time to allow to brown delicately.
Serves 6.
HERBED STEAMED SQUASH
4 cups raw squash or pumpkin,
cubed
14 cup stock
14 teaspoon rosemary
14 teaspoon basil
Place all ingredients in steamer.
Steam briefly, over low heat, until
squash is cooked. Squash should be
firm, not overdone. Serves 6.
72 The Natural Foods Cookbook
STUFFED BAKED SQUASH
3 small squash (acorn, butternut,
etc.)
11/2 cups dried apricots, chopped
1/2 cup wheat germ
2 cups whole-grain bread crumbs
14 cup nuts, ground
14 cup soy grits
i/s cup honey
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon Powdered Fruit Rind
pinch of nutmeg, ground
4 tablespoons oil
1/2 cup hot, sweet cider
Cut squash in half. Remove seeds
and membranes. Arrange cut side
down in shallow pan. Fill pan 14
inch high with water. Bake at 400
F. for 30 minutes. Remove from
pan. Blend remaining ingredients
together. Stuff mixture into cavity
of squash. Arrange again in pan
and bake at 400 F. for 20 minutes,
until lightly browned. Serves 6.
OTHER RECIPES USING SQUASH
AND PUMPKIN
See: Seed Drink; Squash-Chestnut
Soup; Pumpkin Soup; Rice-Pump-
kin Casserole; Squash Custard;
Squash or Pumpkin Cake; Golden
Cookies; Pumpkin Chiffon Pie
Filling.
String Beans
HINT:
Flavorings: yoghurt, sour cream,
saute*ed onions and mushrooms,
grated nuts, grated cheese, mint,
dill, parsley, savory, oregano, rose-
mary, broiled bits of bacon.
STEAMED STRING BEANS
2 pounds string beans, cut
1/4 cup stock
i tablespoon parsley, minced
1/2 teaspoon salt
Place all ingredients in steamer.
Steam briefly, over low heat, until
beans are cooked. Beans should be
firm, not overdone. Serves 6.
HERBED STRING BEANS
1 onion, sliced
2 tablespoons oil
i clove garlic, minced
tablespoon green pepper, minced
tomato, cut in pieces
tablespoon celery or tops, chopped
1 tablespoon parsley, minced
4 teaspoon savory
whole clove
2 pounds string beans, steamed
Saute* onion in oil. Add remaining
ingredients, except string beans.
Cover. Simmer gently for 10 min-
utes. Pour over beans. Serves 6.
OTHER RECIPES USING STRING BEANS
See: Spring Salad; Vegetable-Soy
Grits Loaf.
Sweet Peppers
STUFFED SWEET PEPPERS
6 large green peppers, parboiled
6 tomatoes, quartered
Stuff peppers with any one of the
stuffings below. Arrange in oiled
casserole. Prop peppers by surround-
ing with tomato wedges. Add small
amount of stock to bottom of cas-
serole. Bake at 350 F. for 30-40 min-
utes. Serves 6.
STUFFINGS:
2Vo. /
1 cup brown rice, cooked
2 mushrooms, chopped
i onion, chopped
i tablespoon oil
1/2 teaspoon thyme
14 teaspoon salt
3 tablespoons nutritional yeast
4 tablespoons soy grits, soaked in
4 tablespoons stock
Vegetables 73
Slice peppers into strips, removing
seeds. Saute* peppers briefly in oil.
Add remaining ingredients. Cover
pan and simmer for a few minutes.
Serve with meat, fish, eggs, cheese
or sprouts. Serves 6.
No. 2
i cup lentils, cooked
1/2 cup cheese, grated
i tablespoon oil
i cup eggplant, raw and cubed
14 teaspoon salt
pinch of nutmeg, ground
whole-grain bread crumbs to bind
stock to moisten
No. 3
i cup potatoes, cooked and purged
i onion, chopped and saut^ed
i raw egg
i/J cup nuts, ground
14 cup Soybeans, Roasted, ground
1/2 teaspoon chervil
i tablespoon parsley, minced
1 stalk of celery and top, diced
]/2 teaspoon salt
2 tablespoons nutritional yeast
No. 4
1 1/2 cups Soybean Pulp
1/2 cup celery and tops, diced and
steamed
i tomato, cut in small pieces
1 onion, minced
2 tablespoons nutritional yeast
1/2 teaspoon chervil
1/2 cup cheese, grated
Sweet Potatoes and
Yams
HINTS:
Bake sweet potatoes and yams in
their skins to retain most of their
food values. Steaming is also a
good method of cooking.
Flavorings: cinnamon, clove, nut-
meg, mace, sweet fruits or juices,
Powdered Orange Rind.
SWEET POTATO CASSEROLE
(in blender)
3 cups sweet potato or yam, raw and
diced
1/2 cup milk
i/4 cup milk powder
2 eggs
14 cup oil
1/2 teaspoon salt
14 teaspoon ginger, ground
14 teaspoon cinnamon, ground
3 tablespoons nutritional yeast
i/ cup honey
Briefly blend all ingredients. (Tex-
ture will not be smooth.) Turn into
oiled casserole. Bake at 350 F. for
about 45 minutes. Serves 4-6.
SAUTEED SWEET PEPPERS
6 sweet peppers, red and green
3 tablespoons oil
1/2 clove garlic, minced
2 tablespoons tomato juice
i teaspoon nutritional yeast
14 teaspoon oregano
HONEYED SWEET POTATOES
6 sweet potatoes or yams, cooked
and cut in half lengthwise
1/2 cup honey
juice of i lemon
|4 cup oil
pinch of allspice, ground
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Arrange sweet potatoes in oiled cas-
serole. Mix remaining ingredients
together. Pour mixture over pota-
toes. Bake at 350 F. for about 30
minutes, basting occasionally with
liquid. Serves 6.
VARIATION:
Substitute molasses for honey.
SWEET POTATO PUFF
cooked
4 cups sweet potato or yam
and purged
1/4 teaspoon salt
3 tablespoons yoghurt*
3 tablespoons nutritional yeast
14 cup sweet cider
2 tablespoons oil
3 tablespoons honey
14 cup milk powder
pinch of nutmeg, ground
pinch of clove, ground
Blend all ingredients and beat un-
til fluffy. Turn into oiled casserole.
Bake at 350 F. for 30-40 minutes,
until puffed and delicately browned.
Serves 6.
SWEET POTATO-PRUNE
CASSEROLE
6 sweet potatoes or yams, cut into
i/4 -inch slices, steamed
2 cups prunes, soaked and pitted
1 teaspoon salt
2 tablespoons water in which prunes
were soaked
2 tablespoons lemon juice
3 tablespoons nutritional yeast
14 cup unsweetened fruit juice
pinch of mace, ground
pinch of ginger, ground
i teaspoon Powdered Fruit Rind
Arrange layer of sweet potatoes at
bottom of oiled casserole. Arrange
layer of prunes on top. Alternate
layers of potatoes and prunes until
all are used. Blend remaining in-
gredients together. Pour over pota-
toes and prunes. Bake at 350 F. for
about 45 minutes, basting occasion-
ally with liquid. Serves 6.
SWEET POTATO PANCAKES
2 cups sweet potatoes or yams, raw
and grated
2 eggs, beaten
i teaspoon salt
3 tablespoons orange juice
14 cup milk
1/2 cup milk powder
y$ cup wholewheat flour
i teaspoon soy flour
Combine all ingredients. If mixture
is too thin, add more milk powder;
if too stiff, add more liquid milk.
Drop by spoonfuls onto oiled pan.
Bake at 350 F. for about 30 min-
utes, turning once to allow to brown
on each side. Serve with applesauce.
Serves 6.
OTHER RECIPES USING SWEET
POTATOES AND YAMS
See: Yam Stuffing; Rice Patties;
Sweet Potato Custard; Golden
Cookies; Sweet Potato Pie Filling;
Yam-Fruit Salad.
Tomatoes
TOMATO TIMBALES
2 cups tomatoes, stewed and purged
2 eggs, beaten
i cup soy flour, sifted
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon oregano
i/ 2 teaspoon marjoram
1/2 cup cheese, grated
Blend all ingredients except cheese.
Turn into oiled custard cups.
Sprinkle cheese over top. Bake at
350 F, for about i hour. Serves 6.
STUFFED TOMATOES
6 large tomatoes
stuffing
Scoop pulp from tomatoes. Reserve
for soup or casserole dishes. Fill
cavities with stuffing. Arrange toma-
toes in oiled baking pan. Bake at
350 F. for 30-35 minutes. Serves 6.
For stuffing, see recipes under
Stuffed Sweet Peppers, this chapter.
TOMATO SOUFFLE"
i y 4 cups tomatoes, stewed, purged
3 tablespoons oil
1/2 teaspoon salt
3 tablespoons wholewheat flour
i/2 teaspoon basil
1/2 teaspoon dill
3 tablespoons nutritional yeast
4 e gg s separated
Blend all ingredients except egg
whites. Fold in stiffly beaten egg
whites. Turn mixture into oiled
casserole, or oiled individual cus-
tard cups. Bake at 375 F. for 30-35
minutes. Serves 6.
OTHER RECIPES USING TOMATOES
See under Tomato: Relish; Salad;
Soup; Spread; Timbales, etc.
Zucchini, Cucumbers
SAUTEED ZUCCHINI
(or summer squash)
Cut into small, thin rounds. Leave
skins on. Saute" briefly in oil, garlic
Vegetables 75
and minced dill. Serve with lemon
juice and grated cheese.
ZUCCHINI OMELET
Arrange cooked zucchini or summer
squash rounds in oiled casserole.
Beat as many eggs as desired and
pour over zucchini. Bake at 300 F.
until eggs set. Garnish with grated
cheese or minced parsley and serve
at once.
ZUCCHINI IN YOGHURT
ii/ 2 pounds young zucchini (or cu-
cumbers)
1/2 cup cider vinegar*
14 cup stock
2 cups yoghurt *
i egg
14 cup dill, minced
Cut zucchini or cucumber in thin
slices. Leave skins on. Simmer gently
in vinegar and stock for 5 minutes.
Cool. Blend together yoghurt, egg
and dill. Drain zucchini. Pour yo-
ghurt over zucchini. Serve cold.
Serves 6.
CUCUMBERS IN SWEET AND
SOUR SAUCE
4 cucumbers, sliced (or zucchini)
2 tablespoons oil
2 tablespoons onions, sliced
14 cup yoghurt *
2 tablespoons honey
3 tablespoons cider vinegar*
Saute* cucumbers briefly in oil and
remove from pan. Saute* onions in
same oil. Cool. Mix yoghurt, honey,
and vinegar and blend with cucum-
bers and onions. Serves 6.
The Natural Foods Cookbook
Mixed Vegetable Dishes
VEGETABLES A LA CHINOISE
i cup onions, sliced thin
i cup green peppers, chopped
i cup celery and tops, chopped
1/2 cup mushrooms, sliced
1/4 cup oil
i tablespoon nutritional yeast
i teaspoon Essence of Sweet Herbs
i cup mung bean Sprouts
Saute" onions, green peppers, celery
and mushrooms briefly in oil. Re-
move from heat. Blend with remain-
ing ingredients. Serves 6.
VEGETABLE SUKIYAKI
i cup vegetables, cooked and cubed
3 tablespoons oil
i cup Chinese cabbage, shredded
green pepper, chopped
scallion, chopped
/2 cup mushrooms, sliced
cup carrots, grated
cup celery and tops, chopped
cup raw spinach or other crisp
greens
tablespoon honey
teaspoon Essence of Sweet Herbs
i cup wholewheat Sprouts
Saute" cooked vegetables in oil. Add
cabbage, pepper, scallions, mush-
rooms, carrots and celery. Cover
with tight lid. Cook gently for 10
minutes. Add spinach, cover again
and cook 2 minutes longer. Re-
move from heat. Add honey, sprouts
and essence of sweet herbs. Toss
and serve. Serves 6.
CHOW MEIN
14 cup oil
1 cup onions, sliced
2 cups celery and tops, chopped
1/2 cup mushrooms, sliced
2 cups leftovers (meat, fish, fowl),
diced
i cup stock
3 tablespoons wholewheat flour
i teaspoon soy flour
1 tablespoon Essence of Sweet Herbs
2 cups alfalfa Sprouts
Heat oil in saucepan. Saute" onions,
celery and mushrooms briefly. Add
leftovers, stock, flours and essence of
sweet herbs. Blend well. Cover and
simmer gently until mixture thick-
ens slightly. Remove from heat.
Add sprouts. Serve over brown rice.
Serves 6.
VEGETABLE CASSEROLE
cup raw beets, grated
cup celery and tops, chopped
cup turnips, grated
cup carrots, grated
cup onions, sliced
1/2 cup stock
3 tablespoons parsley, minced
1 teaspoon chervil
Alternate layers of vegetables in
oiled casserole. Blend stock and
herbs. Pour over vegetables. Cover
and bake at 350 F. for about 30
minutes. Serves 6.
VEGETABLE STEW
2 onions, sliced
2 tablespoons oil
i cup raw potato, cubed
i cup zucchini, sliced
i cup yellow squash, sliced
1/2 cup carrot, grated
1/2 cup turnip, grated
1/2 cup parsnip, grated
i cup stewed tomatoes
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
i sprig dill, minced
Saut onions in oil. Add rest of in-
gredients. Cover. Simmer gently un-
til potatoes are cooked. Serves 6.
HERBED MUSHROOM CASSEROLE
4 cups mushrooms, sliced
14 cup oil
i teaspoon marjoram
i/ 2 teaspoon rosemary
3 tablespoons nutritional yeast
1 A CU P seasoned stock
Saut mushrooms briefly in oil. Add
remaining ingredients. Turn into
casserole. Cover. Bake at 350 F. for
20 minutes. Serves 6.
VEGETABLE-CHESTNUT STEW
1 pound chestnuts, shelled, boiled
and cut in half
2 carrots, grated
1 turnip, grated
2 potatoes, grated
2 cabbage leaves, shredded
2 stalks celery and tops, chopped
14 teaspoon salt
3 tablespoons parsley, minced
3 tablespoons nutritional yeast
i teaspoon marjoram
stock to cover
Blend all ingredients in saucepan.
Cover. Simmer until vegetables are
cooked. Serves 6.
VEGETABLE-SOYBEAN
CASSEROLE
i cup celery and tops, chopped
i onion, chopped
i green pepper, chopped
i 1/2 cups stewed tomatoes
1/2 teaspoon salt
1/2 cup wheat germ
1/2 cup stock
3 tablespoons nutritional yeast
3 tablespoons oil
i teaspoon Essence of Sweet Herbs
3 tablespoons soy flour
3 cups soybeans, cooked
Combine all ingredients except soy-
beans. Turn half of mixture into
Vegetables 77
oiled casserole. Place soybeans on
top. Spread with remaining fyalf of
mixture. Bake at 350 F. for 30 min-
utes. Serves 6.
VEGETABLE-SOYBEAN LOAF
i cup raw carrots, grated
i cup soybeans, cooked
i cup raw beets, grated
i onion, grated
1 green pepper, minced
3 tablespoons soy flour
1/2 cup wheat germ (about)
i/ cup tomato juice (about)
2 eggs
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon oregano
Blend all ingredients. If too dry,
add more tomato juice; if too moist,
more wheat germ. Turn into oiled
loaf pan. Bake at 350 F. for about
i hour. Serves 6.
BAKED VEGETABLE-SOYBEAN
CROQUETTES
cup soybeans, cooked and pureed
cup brown rice, cooked
egg
cup carrots, cooked and pureed
cup peas, cooked and pureed
teaspoon salt
i teaspoon basil
3 tablespoons nutritional yeast
3 tablespoons soy flour
1/2 cup nuts, ground
Blend all ingredients except nuts.
Shape into croquettes or patties.
Roll in ground nuts. Arrange in
oiled baking pan. Bake at 400 F.
for about 20 minutes, turning once
to allow even browning. Serves 6.
The Natural Foods Cookbook
COLD VEGETABLE CASSEROLE
(for summer picnics)
1 cup mushrooms, sliced
2 onions, sliced
3 tablespoons oil
2 eggs, beaten
1/2 cup nuts, ground
i cup vegetables, cooked and diced
1/2 teaspoon salt
i cup brown rice, cooked
1/2 cup wholewheat bread crumbs
14 cup soy grits, soaked in
14 cup stock
3 tablespoons nutritional yeast
pinch of nutmeg, ground
1 teaspoon savory
Saute" mushrooms and onions in oil.
Blend with remaining ingredients.
Turn into oiled casserole. Bake at
375 F. for 30 minutes. Cool, then
chill. When cold, this casserole can
be sliced. Serves 6.
VEGETABLE-SOY GRITS LOAF
2 cups raw carrots, grated
i cup string beans, cooked and
purged
i cup celery and tops, chopped
i onion, grated
i cup whole-grain bread crumbs
1/2 cup soy grits, soaked in
1/2 cup stock
1/2 cup sunflower-seed meal
3 tablespoons nutritional yeast
1/2 teaspoon sage
Blend all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
about 20 minutes. Serves 6.
COLD STEAMED VEGETABLE
CASSEROLE (for summer picnics)
i cup onions, sliced and saute*ed
i cup tomatoes, chopped fine
3 eggs, beaten
!4 CU P almonds, ground
14 cup walnuts, ground
1/2 cup wheat germ
3 tablespoons soy flour
14 cup soy grits, soaked in
14 cup stock
i tablespoon parsley, minced
1/2 teaspoon rosemary
pinch of nutmeg, ground
1/2 teaspoon salt
3 tablespoons nutritional yeast
Blend all ingredients together. Turn
into oiled mold. Cover tightly.
Steam for ii/ hours. Let stand 5
minutes. Unmold carefully. Chill.
When cold, this casserole can be
sliced. Serves 6.
Sauces for Vegetables
HOLLANDAISE SAUCE
(in blender)
3 egg yolks
2 tablespoons lemon juice
i sprig parsley
14 teaspoon salt
1/2 cup butter, melted
1/2 cup hot stock
Place all ingredients, except stock,
in blender. Blend thoroughly. Grad-
ually add stock. Blend. Turn mix-
ture into top of double boiler. Cook
gently over hot water about 20 min-
utes, or until mixture is consistency
of soft custard. Use with any vege-
table. Makes i pint.
LEFTOVER HOLLANDAISE SAUCE
Serve cold as salad dressing; add to
hot or cold soup.
YOGHURT-CARAWAY SEED
SAUCE (uncooked)
i pint yoghurt *
i tablespoon caraway seeds, crushed
Blend yoghurt and caraway seeds at
least one hour before using, to al-
low yoghurt to absorb caraway fla-
vor. Buttermilk or sour cream may
be substituted for yoghurt. Use with
any vegetable. Makes i pint.
WHITE SAUCE (in blender)
3 cups stock
% cup milk powder
1/2 cup wholewheat flour
14 teaspoon salt
3 tablespoons oil
3 tablespoons nutritional yeast
i tablespoon parsley, minced
i tablespoon dill, minced
Blend all ingredients together. Turn
into saucepan. Cook over gentle
heat, stirring, until mixture is
smooth and thick. For a thinner
sauce, reduce quantity of flour; for
a thicker sauce, add more flour. Use
with any vegetable. Makes 31/2 cups.
VARIATIONS:
Add 1/2 cup grated cheese to sauce
while cooking.
Substitute other herbs, as desired,
for dill.
BROWNED BUTTER WITH NUTS
i y^ cups butter
1/2 cup nuts, ground
Brown butter lightly. Mix with
nuts. Serve with broccoli, asparagus,
string beans, cauliflower, spinach
and other vegetables. Makes i pint.
SAVORY SAUCE
2 cups butter
i tablespoon onion juice
Vegetables
1/2 clove garlic, minced
i teaspoon celery seeds, crushed
pinch of mace, ground
i tablespoon nutritional yeast
Melt butter. Add remaining ingre-
dients. Blend well. Use with pota-
toes. Makes i pint.
POPPY SEED SAUCE
2 cups butter
juice of 2 lemons
2 tablespoons poppy seeds
i teaspoon soy flour
Melt butter. Add remaining ingre-
dients. Blend well. Use with aspara-
gus, broccoli, cauliflower, etc. Makes
i pint.
GARNISHES FOR COOKED VEGETABLES:
Nut Butters
nuts, whole, slivered or ground
Roasted Soybeans, whole or ground
seeds
minced herbs
lemon wedges
soy cheese
whole-grain bread crumbs
wheat germ
cottage cheese
hard-cooked egg, sliced, wedged or
riced
cheese, grated
Coconut Shreds
yoghurt
Sprouts
grated citrus rind
toasted croutons
ground spices
8
MUSCLE MEATS
Since many nutritious recipes using
muscle meats are available in stand-
ard cookbooks, they are given only
limited consideration here.
Broiled Beef Dishes
KOREAN BROILED BEEF
2 pounds beef from rib roast or
steak, cut into thin strips
2 tablespoons oil
3 tablespoons Essence of Sweet Herbs
2 green onions, sliced
i clove garlic, minced
1/2 cup stock
1/2 cup sesame seeds, toasted
Marinate beef in mixture of remain-
ing ingredients, except sesame seeds,
overnight. Remove from marinade.
Broil. Garnish with seeds. Serves 6.
JAPANESE FLANK STEAK
2 pounds flank steak
i cup meat stock
i onion, chopped fine
i clove garlic, minced
i teaspoon salt
1 bay leaf
3 tablespoons Essence of Sweet Herbs
2 tablespoons honey
Remove membrane, gristle and fat
from steak. Cut steak into diagonal
strips i inch wide. Arrange in shal-
low dish. Combine remaining in-
gredients. Pour mixture over steak
and cover. Chill 24 hours. Turn
meat occasionally, so that all sides
come in contact with marinade. Re-
move strips from marinade. Thread
on skewers. Broil for 4 minutes,
turning once. Serves 6.
Stews and Casseroles
PERSIAN LAMB AND PARSLEY
STEW
3 tablespoons oil
3 large bunches parsley, minced
10 scallions, chopped
2 pounds lamb, lean, cubed
stock
juice of 2 lemons
3 tablespoons nutritional yeast
2 cups kidney beans, cooked
Heat oil in pot. Saute* parsley, scal-
lions and lamb. Pour in enough
stock to cover. Add lemon juice and
yeast and blend. Cover. Simmer
until meat is tender. Add beans
and continue cooking till beans
Muscle Meats Si
are heated thoroughly. Serve over
brown rice. Serves 6.
BEEF AND VEGETABLE STEW
3 tablespoons oil
2 cups carrots, cut into rounds
6 potatoes, cubed
2 pounds beef, lean, cubed
i teaspoon thyme
i teaspoon oregano
1 teaspoon salt
3 tablespoons nutritional yeast
6 onions, sliced
2 cups tomatoes, stewed
Heat oil in pot. Brown beef. Ar-
range in layers, over beef, the car-
rots, potatoes, seasonings, onions
and tomatoes. Cover. Simmer until
meat is tender. Serve over millet.
Serves 6.
MEAT AND VEGETABLE
CASSEROLE (in blender)
2 tablespoons oil
2 onions, sliced
1/2 pound mushrooms, sliced
i cup spinach, cooked
i tablespoon chives
1/2 cup water cress
14 cup parsley
i tablespoon lemon juice
3 tablespoons nutritional yeast
1/2 teaspoon salt
1/2 teaspoon oregano
1 1/2 cups meat (any variety), cooked,
cubed
i cup broccoli, cooked
i cup brown rice, cooked
3 tablespoons wheat germ
wholewheat bread crumbs
Heat oil. Lightly saute" onions and
mushrooms. Blend spinach, chives,
water cress, parsley, lemon juice,
yeast, salt and oregano together in
blender until smooth. Turn out
mixture over saute*ed onions and
mushrooms. Add meat, broccoli,
brown rice and wheat germ. Mix
well. Turn into oiled casserole.
Sprinkle bread crumbs on top. Bake
uncovered at 375 F. for 15 minutes,
until top is brown. Serves 6.
BEEF AND CORNMEAL
CASSEROLE
1/2 cup corn meal
1/2 cup stock, cold
cup stock, hot
tablespoon oil
onion, cut
cups ground beef, cooked
teaspoon salt
egg, beaten
1 tablespoons nutritional yeast
tablespoon parsley, minced
teaspoon summer savory
3 tomatoes, sliced
Blend cornmeal with cold stock.
When smooth, add to hot stock.
Blend thoroughly. Heat oil and in
it saute* onion. Add cornmeal mix-
ture, meat, salt, egg, yeast and herbs.
Turn all into oiled casserole. Ar-
range tomatoes over top. Bake at
350 F. for 20 minutes. Serves 6.
BEEF AND RYE CASSEROLE
2 pounds braising beef
1/2 cup cranberry juice
14 teaspoon oregano
i bay leaf, ground
3 tablespoons oil
4 carrots, cubed, cooked
10 white onions, sliced, cooked
1 1/2 cups cracked rye
3 cups stock, hot
3 tablespoons nutritional yeast
i teaspoon soy flour
i teaspoon Essence of Sweet Herbs
Cut beef into cubes. Sprinkle with
oregano and bay leaf. Marinate in
cranberry juice for several hours.
Drain. Reserve juice. Saute* beef in
[Recipe continued on next page]
82 The Natural Foods Cookbook
[Recipe continued from previous page]
oil until brown on all sides. Ar-
range meat in bottom of casserole.
Add reserved juice. Cover and braise
until tender. Add carrots and on-
ions. Brown cracked rye in unoiled
pan. Add stock and remaining in-
gredients and cover pan. Simmer for
30 minutes. Add rye to casserole.
Heat thoroughly and serve. Serves
6.
HAM CASSEROLE
2 cups ham, cooked, ground
2 cups corn, cooked
i teaspoon salt
3 tablespoons nutritional yeast
1 tablespoon oil
14 teaspoon mace, ground
3 tablespoons honey
1/2 cup stock
Arrange half the ham in the bottom
of an oiled casserole. Mix remain-
ing ingredients, except stock, and
pour over ham. Arrange rest of ham
on top. Pour stock over mixture.
Bake in 300 F. oven for 40 minutes.
Serves 6.
SURPRISE CASSEROLE
2 cups meat or chicken, cooked,
diced
i pound broccoli, cooked, cut into
i-inch strips
i pound onions, small, white
3 tablespoons oil
4 tablespoons wholewheat flour
3 cups milk
1 cup milk powder
14 teaspoon tarragon
3 tablespoons nutritional yeast
2 tablespoons wholewheat bread
crumbs
2 tablespoons cheddar cheese, grated
Arrange a layer of meat or chicken
at bottom of oiled casserole. Alter-
nate with layer of broccoli, then
layer of onions, until all ingredients
are used. Prepare a white sauce as
follows: Heat oil. Blend flour, milk,
milk powder, tarragon and yeast to-
gether. Add to oil and blend again.
Heat mixture in double boiler.
Stir until smooth and thick. Pour
sauce over casserole. Sprinkle top
with mixture of bread crumbs and
cheese. Bake at 375 F. for 20 to 25
minutes. Serves 6.
Ground Meat
HINTS:
Always use meat that is freshly
ground to order.
Enrich with one or more of the fol-
lowing: nutritional yeast, ground
sesame or sunflower seeds, egg,
soy flour.
Bind with one or more of the fol-
lowing; wheat germ, wholewheat
bread crumbs, milk powder, left-
over porridge (especially oatmeal),
leftover cooked grains.
Flavor with one or more of the fol-
lowing: a pinch of ground cinna-
mon, nutmeg or mace.
Soy grits make a good addition to
meat loaves. Use 1/3 to i/% cup of
soy grits for each pound of meat.
Allow the grits to soak for 5 min-
utes in hot stock to cover before
mixing with other ingredients.
ITALIAN POLPETTE (croquettes)
1 pound beef, ground
14 pound each of veal and pork,
ground
2 slices wholewheat bread, soaked
in milk and squeezed dry
1 egg
1/2 cup onion, minced
2 tablespoons parsley, minced
i tablespoon soy flour
14 cup wheat germ
14 cup soy grits, soaked in
1/2 cup stock
i teaspoon salt
14 teaspoon oregano
14 teaspoon basil
3 tablespoons nutritional yeast
i clove garlic, minced
14 cup oil
1 1/2 cups stock, hot
i cup tomato pure*e
Blend well all ingredients except
oil, stock and tomato pure*e. Form
into 18 meat balls. Heat oil. Saut
meat balls until brown on all sides.
Add stock and tomato pure. Cover.
Simmer for 20 minutes. Serve over
brown rice or millet. Serves 6.
NORWEGIAN MEAT BALLS
i pound beef, ground
i pound pork, ground
i cup milk
i/ 4 cup milk powder
i slice wholewheat bread
i onion, grated
3 tablespoons nutritional yeast
i teaspoon soy flour
3 tablespoons wheat germ
i teaspoon salt
1/8 teaspoon mace, ground
i/ 8 teaspoon ginger, ground
3 tablespoons oil
stock
Blend all ingredients except oil.
Form mixture into small balls (dip
hands in cold water from time to
time to prevent sticking). Saute*
meat balls in hot oil. Cover with
stock and cover pot. Simmer for 30
minutes. Serves 6.
Muscle Meats 8}
2 pounds beef, ground
i cup wholewheat berries, soaked
overnight in
i cup stock
3 tablespoons nutritional yeast
i teaspoon soy flour
1 teaspoon salt
3 tablespoons wheat germ
2 tomatoes, sliced
stock
Heat oil in pot. Saute* onions, pars-
ley and half the beef. Remove from
heat. Cool. Combine remainder of
beef with berries, yeast, flour, salt
and wheat germ. Shape this mixture
into flat patties. In the center of
each, place i tablespoonful of the
saute*ed mixture. Press edges of patty
together to enclose stuffing. Arrange
patties and tomato slices in pot.
Cover with stock and cover pot.
Simmer for 30 minutes. Serves 6.
CHINESE EGG ROLLS
FILLING:
3 tablespoons oil
1 pound beef, ground
4 cups cabbage, shredded fine
1/2 cup green onion, chopped fine
1 1/2 cups celery and tops, chopped
fine
2 tablespoons Essence of Sweet Herbs
1 teaspoon salt
2 tablespoons honey
3 tablespoons nutritional yeast
2 cups mung bean Sprouts
Heat oil. Lightly saute* all vege-
tables and seasonings. Cool. Drain
off juice and save for stock. Add
sprouts to mixture.
ARMENIAN MEAT BALLS
2 tablespoons oil
5 onions, chopped
i sprig parsley, minced
BATTER:
2 cups wholewheat flour, sifted
1 egg, beaten
2 cups water
oil
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84 The Natural Foods Cookbook
[Recipe continued from previous page]
Blend flour, egg and water into a
smooth batter. Heat small amount
of oil in 6-inch pan. Pour about 4
tablespoons of batter into center of
pan. Tilt pan to spread batter over
entire surface. Cook over low heat
until edges pull away from sides.
Turn gently. Cook other side. Re-
move. Allow to cool. Repeat with
rest of batter. Place heaping table-
spoonful of filling in center of each
pancake. Spread to within i/% inch
of edge. Roll. Tuck sides under.
Arrange rolls in oiled shallow bak-
ing dish. Bake in 350 F. oven for
30 minutes, or until golden brown.
Serves 6.
RUSSIAN MEAT BALLS WITH
BUCKWHEAT
2 pounds beef, ground
i cup wholewheat bread crumbs
1/4 cup wheat germ
3 tablespoons nutritional yeast
i teaspoon salt
i clove garlic, minced
i teaspoon soy flour
3 tablespoons parsley, minced
1/4 cup stock
i cup buckwheat, cooked
Mix all ingredients together except
buckwheat. Form into 12 patties.
In the center of each, place small
quantity of buckwheat. Bring edges
of patty together to enclose stuffing.
Arrange balls in oiled pan. Broil
until browned. Serves 6.
STEAK TARTARE (uncooked)
2 pounds round steak or tenderloin,
lean, ground to order
1/2 cup lemon juice
i onion, grated
i teaspoon Essence of Sweet Herbs
3 tablespoons nutritional yeast
i/4 teaspoon chervil
14 teaspoon marjoram
6 egg yolks, raw
6 egg whites, poached, chopped
Blend all ingredients except egg
whites. Form six large patties. Gar-
nish with egg whites and serve.
Serves 6.
SAVORY MEAT LOAF
1 1/2 pounds beef, freshly ground
14 pound veal, ground
1/4 pound pork, ground
i clove garlic, minced
i green pepper, chopped
i y^ cups celery, chopped
i cup carrots, chopped
i tablespoon parsley, minced
14 teaspoon sage
i cup stewed tomatoes
ie g
i/4 cup soy grits, soaked in
1/2 cup stock
1 teaspoon salt
3 tablespoons nutritional yeast
Blend all ingredients well. Turn
into an oiled loaf pan. Bake in 350
F. oven for i hour. Serves 6.
MEAT LOAF WITH
WHOLEWHEAT BERRIES
1 1/2 pounds beef, ground
1/2 pound ham, ground
2 cups wholewheat berries, cooked
1 onion, grated
2 eggs, beaten
3 tablespoons nutritional yeast
i teaspoon dill
i teaspoon basil
Blend all ingredients. Turn into an
oiled loaf pan. Bake in 350 F. oven
for i hour. Serves 6.
ENRICHED MEAT LOAF
i pound beef, ground
i cup sunflower seed meal
i onion, grated
i egg, beaten
14 cup soy grits, soaked in
i/ 2 cup stock
1/2 cup milk powder
1/2 cup wheat germ
i teaspoon salt
i cup tomatoes, stewed
3 tablespoons nutritional yeast
Blend all ingredients. Turn into an
oiled loaf pan. Bake in 350 F. oven
for i hour. Serves 6.
HAM LOAF
2 cups oatmeal, cooked
2 cups ham, cooked and ground
cup milk
X, cup milk powder
cup carrots, raw, grated
green pepper, minced
onion, grated
egg, beaten
3 tablespoons nutritional yeast
i tablespoon soy flour
Blend all ingredients. Turn into an
oiled loaf pan. Bake in 350 F. oven
for about 45 minutes. Serves 6.
BASIC CHILLED MEAT LOAF
(in blender)
i envelope or i tablespoon un-
flavored gelatin
14 cup stock, cold
1 cup chicken stock
2 cups ham, veal, chicken, fish,
cooked and cut into pieces
i green pepper, cut
i onion, cut
1/2 cup milk
14 cup milk powder
3 tablespoons nutritional yeast
i teaspoon mixed herbs
Soften gelatin in cold stock and
dissolve over low heat. Place re-
maining ingredients in blender and
blend until smooth. Add gelatin
Muscle Meats 85
mixture. Blend again. Turn mix-
ture into oiled loaf pan 8x4 inches.
Chill until firm. Turn out on chilled
platter. Garnish with water cress
and radish roses. Serves 6.
Meat Pies
PUERTO RICAN CORNMEAL PIE
DOUGH:
2 cups cornmeal
1/2 teaspoon salt
3 tablespoons nutritional yeast
1 tablespoon soy flour
2 tablespoons oil
1 1/2 cups stock, hot
Mix all ingredients together. Dough
should be stiff. Pat dough into bot-
tom and sides of oiled g-inch pie
plate.
FILLING:
i tablespoon oil
i pound lean pork, cubed
1 small onion, chopped
1/2 green pepper, chopped
14 cup celery and tops, chopped
2 hard-cooked eggs, chopped
1/2 teaspoon salt
1/2 cup stock, hot
Heat oil. Lightly saute* pork, onion,
pepper and celery. Remove from
heat. Add remaining ingredients
and blend. Spread mixture over
dough. Bake in 350 F. oven for 25
minutes, or until crust is crisp.
Serves 6.
POLISH HAM PIE
favorite pastry dough (enough to
make top and bottom crust)
2 cups ham and potato hash, cold
i cup prunes or apricots, pitted, cut
Divide dough in half and roll out
thin. Line oiled g-inch pie plate
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86 The Natural Foods Cookbook
[Recipe continued from previous page]
with dough. Arrange ham hash on
top, and prunes or apricots over
hash. Cover with remaining dough.
Brush with egg yolk. Bake at 400
F., for about 30 minutes, or until
crust is crisp and golden. Serve hot
or cold. Serves 6.
For piecrust dough recipes, see
under Pastries.
Leftover Meats
ORIENTAL CONGEE
5 cups stock
i cup whole grain (brown rice, mil-
let, oats, barley, cracked wheat,
rye or buckwheat), uncooked
i teaspoon salt
3 tablespoons mixed herbs
3 tablespoons nutritional yeast
1/2 pound spareribs, or i/ 2 pound
tenderloin, or chop, or i ham
bone
back, neck, wingtips of i chicken
Bring stock to boil. Add whole
grain slowly. Stir in salt, herbs and
yeast. Cover. Simmer for 10 min-
utes. Add meat and chicken bits.
Simmer gently until thick. Serve
garnished with raw green onions or
Sprouts. Serves 6.
AMERICAN CHOP SUEY
4 tablespoons oil
1 onion, chopped
2 cups celery, diced
i teaspoon salt
3 tablespoons nutritional yeast
i y 2 cups stock, hot
1 cup vegetables, cooked, cubed
(carrots, string beans, peas,
turnips, parsnips)
2 cups meat or chicken, cooked, cut
in thin strips
bean Sprouts for garnish
Heat oil. Lightly saute" onion and
celery. Add salt, yeast and stock.
Cover. Simmer for 3 minutes. Add
vegetables and meat. Simmer for
another 3 minutes. Then add the
following sauce:
2 tablespoons stock, cold
2 tablespoons wholewheat flour
i tablespoon Essence of Sweet Herbs
i teaspoon honey
Blend all ingredients. Cook until
slightly thickened. Then pour over
chop-suey mixture. Serve garnished
with bean Sprouts. Serves 6.
LEFTOVERS SUPREME
This dish varies according to the
leftovers in the refrigerator. It is
always different, always good, and a
blessing to make just before defrost-
ing the refrigerator. The base may
be cubes of beef, pork, veal, ham,
chicken, turkey, etc. Add to any of
these raw celery, onions, green pep-
pers, hard-cooked egg, pimento,
stewed tomatoes, green peas, string
beans, mushrooms or whatever
else makes a flavorful combination.
These, too, where necessary, should
be cut into bite-size cubes. Mix all
ingredients together. Add enough
sauce to moisten. This may be left-
over Hollandaise or cheese sauce, or
a small amount of thickened soup
or stock. Season to taste with herbs.
Bean Sprouts, too, are an excellent
addition.
Make thin Wholewheat Pancakes.
Place a spoonful of the mixture in
the center of each pancake, and
roll up. Arrange the filled pancakes
side by side in a large, shallow oiled
pan. Brush tops with oil. Garnish
with grated cheese. Bake in a mod-
erate oven until contents are heated
thoroughly and cheese is golden
brown. This dish can be prepared
in advance and heated or reheated
as desired. Serve with tossed salad.
Muscle Meats 87
i teaspoon lemon juice
i teaspoon parsley, minced
Blend all ingredients. Serve over
meat casseroles, or as a sauce for
cauliflower, broccoli, asparagus, or
Brussels sprouts. Yields y 4 cup.
Garnishes, Sauces, and
Toppings for Meat
Dishes
BREAD CRUMB GARNISH
i cup hot milk
i cup wholewheat bread crumbs
i egg, beaten
1/2 cup milk powder
14 teaspoon salt
i tablespoon parsley, minced
i tablespoon nutritional yeast
i teaspoon soy flour
Pour milk over bread crumbs. Let
stand till crumbs absorb milk, and
mixture is cool. Blend remaining
ingredients together. Stir into milk-
and-crumb mixture. Spread over
casseroles of meat, fish, chicken or
vegetables, before baking.
CASSEROLE TOPPING
J4 cup wheat germ
1/2 cup cheese, grated
Combine wheat germ and cheese
and sprinkle over top of meat cas-
seroles. Heat only till cheese is
melted. Also use to top creamed
vegetables, scalloped tomatoes, rice.
SAUCE FOR MEAT CASSEROLE
1/2 cup browned wholewheat bread
crumbs
4 tablespoons oil
FLUFFY YAM TOPPING
2 cups yams, cooked and mashed
1/2 teaspoon salt
i tablespoon oil
1/2 cup milk powder
1/2 cup unsweetened orange juice
i teaspoon grated orange rind
Blend all ingredients and beat until
smooth. Pile lightly around ham
casserole, or use instead of pastry
in meat or chicken pie. Bake at
350 F. until meat is heated through,
and yam topping is lightly browned.
HONEY-RAISIN SAUCE
i cup seedless raisins
i cup stock
1/4 cup honey
i tablespoon lemon juice
Simmer raisins in stock until soft.
Add honey and continue simmering
gently for 5 minutes. Cool. Add
lemon juice. Serve with ham. Yields
iy 4 cups.
HONEY-MINT SAUCE
1/2 cup stock
i tablespoon cider vinegar *
i cup honey
14 cup mint, chopped
Heat together stock and vinegar.
Add honey and stir well. Add mint.
Simmer for 5 minutes. This sauce
can be used to baste lamb chops or
lamb roasts, or served with lamb at
the table. Yields 1 i/ 2 cups.
88 The Natural Foods Cookbook
CHEESE PASTRY water to make dough. Roll i/ 8 -inch
, , , thick. Top meat or fish casseroles
i cup wholewheat flour and bake tin casserok is hot and
i/o teaspoon salt , ,
i tablespoon nutritional yeast to P br ned ;
14 cup Cheddar cheese, grated See also F1 rless Batter Base and
4 tablespoons oil other recipes under Pastries,
ice water
VARIATION:
Sift flour, salt and yeast. Mix in Add pinch of nutmeg to crusts for
cheese. Blend with oil. Add enough meat pies.
9
ORGAN MEATS
Since in most cookbooks a few rec-
ipes for organ meats are usually
relegated to the position of miscel-
laneous items under "variety meats"
or "unusual meats" a wide variety
of recipes using them has been in-
cluded here.
Liver
HINTS:
i beef liver averages 10 pounds; i
veal liver averages 2i/ pounds;
i pork liver averages 3 pounds; i
lamb liver averages i pound; ii/g
pounds of liver serves 6.
Wash liver as little as possible. It
removes vitamins and minerals.
Do not soak or scald. Precook
only when liver is to be ground.
Save stock.
Cooking too long or at too high a
temperature toughens liver and
destroys its delicacy of flavor.
Liver from young animals re-
quires only brief cooking just
enough to heat it through and
change its color.
Flour liver. This will make it less
slippery and easier to handle.
Cut out large blood-vessel tubes
with sharp-pointed kitchen scis-
sors. To remove membrane, in-
sert a sharp knife just under the
membrane at one point, then pull
or scrape it from the liver.
Beef liver is not as smooth in tex-
ture as calf's liver.
Pork liver contains more connective
tissue than beef or calf's liver and
is slightly bitter and stronger in
flavor. Pork liver is good with
bacon, cheese, onion, apple, car-
rots or celery; it is less successful
than beef or calf's liver when
combined with tomato or lemon
juice.
Cooking in a covered pan makes
liver more tender.
BRAISED LIVER
i y^ pounds liver, sliced
wholewheat flour
3 tablespoons oil
3 tablespoons nutritional yeast
i tablespoon parsley, minced
1/2 cup carrots, cubed
1/2 cup celery, chopped
i onion, chopped
i green pepper, chopped
14 cup stock
Dredge liver in flour. Heat oil and
brown liver. Add remaining ingre-
dients. Cover. Continue cooking on
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The Natural Foods Cookbook
[Recipe continued from previous page]
top of stove over gentle heat for 20
minutes, or transfer to casserole,
cover and bake in 350 F. oven for
20 minutes. Serves 6.
BROILED LIVER
i\/2 pounds liver, sliced i/^-inch to
34-inch thick
2 tablespoons oil
i teaspoon lemon juice
Brush liver slices with oil and lemon
juice. Broil on each side, only long
enough for liver to heat through
and change color. Serves 6.
BROILED LIVER PATTIES
(in blender)
i y^ pounds liver, cubed
stock to cover
3 onions, chopped
iegg
1/2 teaspoon oregano
3 tablespoons parsley
1/2 teaspoon salt
3 tablespoons nutritional yeast
Cook liver, stock and onions in
covered pan until liver is soft.
Drain and reserve stock for later
use. Pure*e in blender with remain-
ing ingredients. Form into 12 pat-
ties. Broil for a few minutes on each
side. Serves 6.
SAUTEED LIVER (flourless)
3 tablespoons oil
i clove garlic
1 1/2 pounds liver, cubed
3 tablespoons nutritional yeast
14 teaspoon salt
1/2 teaspoon marjoram
Heat oil. Saute" garlic, remove and
discard. Dredge liver in remaining
ingredients. Saut 3 minutes on
each side. Serves 6.
BROILED CORNBREAD-LIVER
PATTIES (in blender)
1 1/2 pounds liver (beef or pork)
stock to cover, hot
2 cups cornbread crumbs
14 cup onions, grated
3 tablespoons oil
14 teaspoon sage
i teaspoon salt
3 tablespoons nutritional yeast
Pour stock over liver, cover and let
stand for 5 minutes. Remove liver
from stock. Grind in blender. Com-
bine liver with remaining ingredi-
ents. Add enough stock to moisten
mixture. Shape into patties. Broil,
about 4 inches from heat, until
brown on each side. Serves 6.
BROILED LIVER SHASHLIK
y 2 cup sweet cider
juice of i lemon
i teaspoon tarragon
11/2 pounds liver, cut into i-inch
cubes
1 teaspoon salt
2 tablespoons nutritional yeast
3 onions
3 tomatoes
i green pepper
i/2 pound mushrooms
Combine cider, lemon juice and
tarragon, and marinate liver in mix-
ture for i hour. Drain. Dust liver
with salt and yeast. Cut onions,
peppers and tomatoes into wedges,
chunks or slices convenient for
skewering, depending on their size.
If mushrooms are small enough,
leave these whole. Alternate liver
on skewers with vegetables and
mushrooms. Brush lightly with oil
and broil briefly, turning skewers
several times to brown liver uni-
formly. Serves 6.
LIVER-KIDNEY KEBAB
1/2 pound liver, cubed
1/2 pound lamb kidney, cubed
1/2 pound lamb, cubed
3 tomatoes, cut in wedges
3 onions, sliced or in wedges
1/2 pound mushrooms
3 tablespoons oil
i clove garlic, minced
Alternate liver, kidney, lamb, to-
mato, onion and mushrooms on
skewers. Combine oil and garlic.
Brush over meat and vegetables.
Broil, turning frequently to cook all
sides. Serves 6.
BAKED BEEF LIVER
3 tablespoons oil
1 onion, chopped
1/2 cup mushrooms, sliced
i/ 2 green pepper, chopped
1/2 cup celery and tops, chopped
2 tablespoons wholewheat flour
i cup milk
i teaspoon salt
3 tablespoons nutritional yeast
14 cup milk powder
1/2 teaspoon Essence of Sweet Herbs
1 1/2 pound liver, sliced thin
Heat oil. Lightly saute* onion, mush-
rooms, green pepper and celery.
Stir in flour. Gradually add milk.
Blend. Cook until thickened. Add
salt, yeast, milk powder and essence
of sweet herbs. Arrange liver in
oiled casserole and pour sauce over.
Bake, covered, at 325 F. for 25
minutes. Serves 6.
BAKED LIVER WITH CURRANTS
2 lamb livers, whole
2 bay leaves
Organ Meats 91
9 cloves, whole
i tablespoon oil
1 1/2 cups currants (or gooseberries)
i lemon, sliced
Remove membranes and tubes from
livers. Arrange livers in oiled casse-
role. Add rest of ingredients. Cover
and bake at 300 F. for one hour.
Serves 6.
LIVER BAKED IN SOUR CREAM
3 tablespoons oil
1 1/2 pounds liver
1 teaspoon salt
3 tablespoons nutritional yeast
14 cup soy grits, soaked in
1/2 cup stock
1/2 teaspoon oregano
2 tablespoons wholewheat flour
1 1/2 cups sour cream *
Heat oil. Saute* liver lightly on both
sides. Remove liver. Add remaining
ingredients, except sour cream, to
oil. Blend until smooth. Add sour
cream to mixture. Cook over low
heat, stirring constantly, for one
minute. Arrange liver at bottom of
oiled casserole and pour sauce over
it. Cover. Bake at 300 F. for 45
minutes. Serves 6.
BAKED LIVER WITH CIDER
1 slice of bacon, chopped
1 1/2 pounds liver, in one piece
2 tablespoons wholewheat flour
2 tablespoons oil
i clove garlic, minced
1 onion, chopped
2 stalks celery and tops, diced
i carrot, diced
i bay leaf
1 teaspoon thyme
2 cloves, whole
3 tablespoons nutritional yeast
1/2 teaspoon salt
1 1/2 cups cider, hot
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The Natural Foods Cookbook
[Recipe continued from previous page]
Arrange bacon in bottom of heavy
roasting pan. Dredge liver in flour.
Put on top of bacon. Cover pan
and place in hot oven until meat
is richly browned. Meanwhile, heat
oil and in it saut garlic, onion,
celery and carrot. Add all flavorings.
Cover and simmer for 10 minutes.
Arrange vegetable mixture around
liver. Add small quantity of cider.
Cover pan and return to oven. Bake
at 325 F. for i hour, adding small
quantities of cider from time to
time until it is all used. Serves 6.
BAKED LIVER SCALLOPED WITH
POTATOES
2 tablespoons oil
1 y 2 pounds liver, cubed
2 tablespoons wholewheat flour
6 potatoes, sliced thin
i/ 2 teaspoon salt
1/2 cup milk powder
3 tablespoons nutritional yeast
1/2 teaspoon oregano
i tablespoon parsley, minced
i pint milk, hot
Dredge liver in flour and heat oil.
In it saut liver. Arrange layer of
potatoes at bottom of oiled casse-
role. Add layer of liver. Mix salt,
milk powder, yeast, oregano and
parsley. Sprinkle part of mixture
over liver. Repeat layers of pota-
toes, liver and flavorings until all
ingredients are used, reserving po-
tato layer for top. Pour milk over
mixture. Cover and bake at 350 F.
for i hour, then remove cover. Con-
tinue baking till top layer of pota-
toes is browned. Serves 6.
VARIATION:
One cup of brown rice or buck-
wheat may be substituted for
potatoes.
FINNISH BAKED LIVER
(in blender)
i cup stock, hot
i pound liver, cubed
i cup seedless raisins
i cup milk, hot
i cup brown rice, raw
i onion, grated
i egg, slightly beaten
3 tablespoons honey
1 teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon marjoram
2 tablespoons oil
Pour boiling stock over liver and
raisins. Cover. Let mixture stand
until cool. Drain liver and raisins.
Pure*e in blender. Place stock, with
milk, in top of double boiler over
direct heat. When liquids come to
boil, gradually add rice. Stir. Cover.
Set top of double boiler into bot-
tom, to which hot water has been
added. Cook over low heat for 30
minutes. Thoroughly mix cooked
rice and liver-and-raisin pure with
remaining ingredients. Turn mix-
ture into oiled casserole. Cover and
bake at 325 F. for one hour. Serve
hot or cold. Serves 6.
RUSSIAN BAKED LIVER LOAF
(in blender)
1 carrot, diced
2 onions, sliced
2 sprigs celery leaves
i sprig parsley
i bay leaf
3 cups stock
1 pound calf s liver, cubed
1/2 pound pork liver, cubed
2 slices wholewheat bread, crumbled
1 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon nutmeg, ground
2 eggs, beaten
2 slices bacon, broiled, chopped
Put vegetables, parsley and bay leaf
in pot with stock. Cover pot. Sim-
mer for 20 minutes. Add liver, bring
again to simmering point and cook
for 10 minutes longer. Discard bay
leaf. Cool. Put mixture into
blender and blend until smooth.
Add remaining ingredients and
blend again. Turn mixture into
oiled loaf pan. Bake at 350 F. for
40 minutes. May be served hot or
cold. Serves 6.
BAKED LIVER LOAF WITH
CARROTS (in blender)
1 pound liver, cubed
2 tablespoons oil
1 onion, chopped
2 eggs, whole
1/2 cup pork sausage
i cup milk
i y^ cups wholewheat breadcrumbs
3 tablespoons nutritional yeast
i tablespoon soy flour
i teaspoon basil
1 teaspoon salt
2 carrots, cooked, cut into strips
Saute* liver and onion in oil until
lightly browned. Cool. Put in
blender. Add eggs and blend all
until smooth. Turn into bowl. Add
remaining ingredients, except carrot
strips. Pack y s of mixture into 5 x
g-inch loaf pan. Lay 3 strips of car-
rots lengthwise on top. Repeat with
two more layers of liver mixture
and carrots. Cover and bake at 300
F. for i hour. Serves 6.
LIVER AND BEEF LOAF
i pound beef, ground
1/2 pound liver, ground
i cup wheat germ (or porridge made
of wheat, rye, corn, rice, millet
or buckwheat)
1 e gg
3 onions, grated
Organ Meats 93
14 cup parsley, minced
1/4 cup celery and tops, chopped
1/2 cup tomato juice
i teaspoon salt
3 tablespoons nutritional yeast
Blend all ingredients together. Turn
into an oiled loaf pan. Bake at 350
F. for i hour. Serves 6.
SAVORY LIVER LOAF (in blender)
3 tablespoons oil
1 pound liver, cubed
2 onions, chopped
2 stalks celery and tops, chopped
i egg
% cup tomatoes, stewed (about)
3 tablespoons nutritional yeast
1/2 teaspoon rosemary
1/2 pound pork sausage
i cup potatoes, cooked, mashed
Heat oil. Saute* liver, onions and
celery. Cool. Place in blender, with
egg and part of stewed tomatoes.
Blend until smooth. Turn into
bowl. Add remaining ingredients
and blend again. Add only enough
more stewed tomatoes to moisten.
Turn into oiled loaf pan. Bake at
350 F. for i hour. Serves 6.
GERMAN RICE RING WITH
LIVER
3 tablespoons oil
i pound calf's liver, cubed
1 onion, grated
2 cups stock
1 cup brown rice, raw
2 stalks of celery and tops, chopped
3 tablespoons parsley, minced
14 cup Soybeans, Roasted, ground
i teaspoon salt
3 tablespoons nutritional yeast
1/2 cup wholewheat bread crumbs
14 cup milk powder
Heat oil. Saute* liver and onions 2
minutes. Remove from heat. Place
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The Natural Foods Cookbook
[Recipe continued from previous page]
stock in top of double boiler over
direct heat. When stock boils, stir
in rice. Cover pot. Set on bottom
part of double boiler to which
water has been added. Cook over
low heat for 30 minutes. Blend liver
mixture with rice. Add remaining
ingredients and blend again. Turn
into oiled ring mold. Bake at 400
F. for 15 minutes. Unmold on hot
platter. Fill center with steamed
green vegetables. Serves 6.
BAKED LIVER-BACON PATTIES
1 1/2 pounds liver, ground
2 tablespoons oil
2 onions, grated
1 y z cups brown rice, cooked
2 eggs, beaten
i teaspoon salt
14 teaspoon thyme
14 teaspoon marjoram
3 tablespoons nutritional yeast
6 slices bacon
Mix all ingredients except bacon.
Shape into 6 large patties. Wrap a
slice of bacon around each. Arrange
in a shallow oiled baking pan. Bake
at 350 F. for 30 minutes, or until
bacon is crisp. Serves 6.
LIVER STUFFED IN BAKED
ONIONS (in blender)
6 large onions
% pound calf s liver, cubed
stock to cover liver
6 slices of bacon, broiled
3 stalks celery and tops, chopped
y% teaspoon celery seeds
14 teaspoon salt
2 tablespoons nutritional yeast
2 tablespoons soy flour
y$ cup wholewheat bread crumbs
3 tablespoons parsley, minced
3 tablespoons dill, minced
Skin onions. Remove centers, leav-
ing firm shell. Pour boiling stock
over liver. Cover and let stand for
2 minutes. Blend onion centers,
liver, stock, bacon, celery until
smooth. Turn into bowl. Add celery
seeds, salt, yeast, flour and bread
crumbs. Mix and stuff into onion
cavities. Arrange in shallow baking
pan. Fill pan with i/J cup water.
Bake at 350 F. for i hour. Garnish
with chopped parsley and dill be-
fore serving. Serves 6.
LIVER-STUFFED GREEN PEPPERS
i cup stock, hot
i pound liver, cubed
6 green peppers
i cup brown rice, cooked
1/2 cup tomatoes, stewed
i onion, grated
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon oregano
14 cup soy grits, soaked in
1/2 cup stock
Pour stock over liver. Cover and
let stand for 5 minutes. Drain liver
and grind. Cut off tops of peppers;
remove seeds and membrane. Par-
boil peppers in hot stock for 3
minutes. Mix liver with remaining
ingredients. Stuff peppers with mix-
ture and set in baking dish. Pour
stock into pan. Bake at 350 F. for
30 minutes. Serves 6.
LIVER STUFFED IN CABBAGE
LEAVES
12 cabbage leaves, parboiled
cup liver, ground
cup brown rice, cooked
egg, beaten
teaspoon salt
onion, grated
3 tablespoons nutritional yeast
i teaspoon -dill
1 cup tomato juice
2 tablespoons oil
Trim tough rib away from cabbage
leaves. Blend liver, rice, egg, onion,
yeast and dill. With inner side of
leaf face up, place a tablespoonful
of mixture on each cabbage leaf.
Roll and fold under. Fasten with
string or toothpick. Arrange in cas-
serole. Combine tomato juice and
oil. Pour over cabbage leaves. Cover
and bake at 375 F. for 45 minutes.
VARIATIONS:
Stock may be used instead of tomato
juice.
Lettuce leaves may be stuffed in-
stead of cabbage leaves.
Rolls may be steamed instead of
baked.
LIVER ROULADES
1/2 pound pork sausage (bulk)
i onion, grated
14 cup wheat germ
14 cup milk powder
14 teaspoon sage
i tablespoon soy flour
3 tablespoons nutritional yeast
i pound beef liver, cut into 6 slices
6 strips of bacon
1/2 cup stock
Cook sausage meat and onions,
stirring, until golden brown. Drain
off excess fat. Remove from heat.
Add wheat germ, milk powder, sage,
flour and yeast. Blend well. Divide
mixture into six portions. Place one
portion on the top of each slice of
liver. Roll and wrap with bacon.
Fasten with string or toothpicks.
Brown roulades on all sides. Ar-
range in casserole. Add stock. Cover
and bake at 300 F. for i hour.
Serves 6.
Organ Meats 95
LIVER IN SWEET-SOUR SAUCE
6 large, thin slices of liver
3 tablespoons wholewheat flour
i egg, beaten
4 tablespoons wheat germ
3 tablespoons oil
i tablespoon honey
juice and rind of i lemon
3 tablespoons parsley, minced
Dredge liver in flour, then dip in
egg. Roll in wheat germ. Broil
quickly on both sides in oven. Keep
liver warm. In saucepan, blend oil,
honey, lemon juice and rind. Heat
thoroughly. Pour over liver. Garnish
with parsley. Serves 6.
LIVER IN MUSHROOM SAUCE
i pound liver, cubed
3 tablespoons wholewheat flour
3 tablespoons oil
1/2 cup mushrooms, sliced
1/2 teaspoon salt
i teaspoon Essence of Sweet Herbs
1/2 cup top milk
14 cup soy grits, soaked in
14 cup stock
3 tablespoons nutritional yeast
3 hard-cooked eggs, sliced
3 tablespoons sweet cider
3 tablespoons parsley, minced
Dredge liver in flour. Heat oil.
Lightly saut liver and mushrooms.
Add salt, milk, soy grits, yeast.
Cover. Simmer gently 5 minutes.
Add eggs and cider. Heat thor-
oughly. Garnish with parsley and
serve. Serves 6.
CHICKEN LIVER AND BACON
APPETIZERS
3 tablespoons oil
i pound chicken livers, cut in half
i slice bacon for each half liver
Heat oil. Sautd livers for i minute.
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96 The Natural Foods Cookbook
[Recipe continued from previous page]
Remove from pan. Wrap each piece
of liver in strip of bacon. Fasten
with toothpicks. 10 minutes before
serving, place bacon-wrapped liver
in shallow pan. Broil until bacon is
crisp. Drain off bacon fat. Serve hot
on toothpicks or on small squares of
wholewheat toast. Makes about 28
appetizers.
POTTED CALF'S LIVER
1 1/2 pounds calf's liver, in i slice
i onion, chopped
1 clove garlic, minced
2 tablespoons celery, chopped
2 tablespoons parsley, minced
i teaspoon salt
1 tablespoon soy flour
3 tablespoons nutritional yeast
i/ 2 teaspoon basil
2 tablespoons wholewheat flour
3 tablespoons oil
i cup stock
Cut 6 pockets, i inch wide, into
liver, from top down to nearly the
depth of the liver. Mix onion, gar-
lic, celery, parsley, salt, soy flour,
yeast and basil together. Fill pockets
with this mixture. Tie string around
liver to keep filling in place. Dredge
liver in flour. Heat oil in pot. Saute*
liver. Add stock and cover pot. Sim-
mer for 20 minutes. Serves 6.
PORK LIVER STEW
i pound pork liver, cubed
14 pound bacon, broiled, chopped
1 cup brown rice, cooked
3 carrots, cubed
2 onions, chopped
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon rosemary
2 cups stock, hot
3 tablespoons parsley, minced
Combine, in a pot, all ingredients
except stock and parsley. Pour hot
stock over mixture. Cover. Simmer
for 30 minutes. Serve garnished with
parsley. Serves 6.
BEEF TONGUE WITH CHICKEN
LIVERS
2 tablespoons oil
3 chicken livers, chopped
14 pound mus'irooms, sliced
2 tablespoons wholewheat flour
1 1/2 cups stock, hot
14 c up cranberry juice
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon nutmeg, ground
i bay leaf
i pound beef tongue, cooked, sliced
3 tablespoons parsley, minced
Heat oil. Saute" livers. Remove from
pan. Saute* mushrooms in same pan
and remove these, too. Blend flour
with remaining oil in pan. Grad-
ually add hot stock. Cook, stir-
ring, until thickened. Add cranberry
juice, salt, yeast, nutmeg and bay
leaf. Heat until mixture comes to
a boil. Add tongue, livers and mush-
rooms. Cover. Simmer until every-
thing is thoroughly heated. Garnish
with parsley. Serves 6.
RISOTTO WITH CHICKEN
LIVERS
3 tablespoons oil
3 onions, chopped
i pound chicken livers, chopped
1/2 cup mushrooms, sliced
3 stalks celery and tops, chopped
i teaspoon salt
i teaspoon soy flour
3 tablespoons nutritional yeast
1 teaspoon basil
1/8 teaspoon nutmeg, ground
2 cups brown rice, cooked in stock
14 cup Parmesan cheese, grated
Heat oil. Saute* onions, livers, mush-
rooms and celery. Remove from oil
and set aside. Stir into oil the salt,
flour, yeast, basil and nutmeg. Blend
thoroughly. Blend with rice and
sautded mixture. Heat thoroughly.
Serve garnished with cheese. Serves
6.
POLENTA WITH CHICKEN LIVERS
i pound cornmeal
1/2 cup stock, cold
1 14 quarts stock, boiling
i teaspoon salt
3 tablespoons oil
i pound chicken livers, chopped
1/2 teaspoon sage
3 tablespoons nutritional yeast
14 cup tomato juice
3 slices bacon, broiled, chopped
Mix cornmeal with cold stock. Grad-
ually acid to boiling stock. Add salt.
Cook, stirring frequently for 30 min-
utes, or until cornmeal leaves side
of pot easily. Heat oil and saute*
chicken livers. Add sage, yeast and
tomato juice. Cover and simmer for
10 minutes. Turn polenta onto
large warm platter. Garnish with
liver mixture and top with bacon
bits. Serves 6.
SMOTHERED LIVER
1 1/2 pounds beef liver, sliced
3 tablespoons wholewheat flour
3 tablespoons oil
3 onions, sliced
14 cup celery and tops, chopped
i cup tomatoes, stewed
i teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon thyme
14 teaspoon celery seeds
Dredge liver in flour. Heat oil.
Saute* liver lightly on both sides. Re-
move liver from pan. Saute* onions.
Organ Meats 97
Add remaining ingredients. Blend
thoroughly. Arrange liver slices on
top of vegetables. Cover. Simmer 30
minutes. Serves 6.
CHICKEN LIVER PATE
(in blender)
2 tablespoons oil
1/2 pound chicken livers, cubed
i onion, sliced
1 clove garlic, minced
14 cup stock
2 tablespoons nutritional yeast
1/2 teaspoon salt
14 teaspoon thyme
1/2 teaspoon sage
1/2 teaspoon marjoram
1/2 teaspoon basil
wheat germ
Heat oil. Saute* liver, onion and
garlic. Cool. Place stock in blender.
Add saute*ed mixture, and remain-
ing ingredients, except wheat germ.
Blend until smooth. Turn mixture
into bowl. Add enough wheat germ
to give pate" desired consistency.
Chill. Spread on wholewheat toast.
Yields 1 14 cups.
DANISH LIVER PASTE
1 pound pork or beef liver, raw
2 strips bacon, broiled
1 onion
3 tablespoons oil
6 tablespoons wholewheat flour
1/2 cup milk powder
2 cups milk, hot
2 eggs, beaten
i teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon clove, ground
1/2 teaspoon allspice, ground
Put liver, bacon and onion through
smallest blade of food grinder at
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98 The Natural Foods Cookbook
[Recipe continued from previous page]
least twice, preferably three or four
times, for fine-textured paste. Heat
oil. Blend flour and milk powder
with oil. Gradually add milk and
cook over low heat, stirring mean-
while, until smooth and thick. Re-
move from heat. Cool and stir in
eggs, salt and remaining ingredients.
Blend thoroughly with liver mix-
ture. If too loose, thicken with
more milk powder. Pack mixture
into oiled loaf pan. Bake at 350 F.
for 1 1/2 hours. Remove. Cool in pan.
When cold, this paste may be un-
molded. Store in refrigerator. It can
be sliced or spread. Makes i loaf.
CHICKEN LIVER SAUCE
3 tablespoons oil
i cup onion, chopped
i green pepper, chopped
6 chicken livers, chopped
i cup stock
i cup tomatoes, stewed
14 teaspoon salt
i tablespoon dill, chopped
3 tablespoons parsley, minced
4 strips bacon, broiled, minced
Heat oil. Saute" onions, peppers and
livers. Add remaining ingredients.
Cover. Simmer for 10 minutes. Serve
over brown rice or mashed potatoes.
Serves 6.
ITALIAN LIVER BALLS
(leftovers may be used)
i pound liver, cooked, ground
4 slices bacon, broiled, chopped
3 slices wholewheat bread, soaked
in milk, squeezed dry
1 tablespoon parsley, minced
3 tablespoons Parmesan cheese,
grated
2 egg yolks
14 teaspoon salt
3 tablespoons nutritional yeast
i egg, beaten
wheat germ for covering
Blend liver, bacon, bread, parsley,
cheese, egg yolks, salt and yeast.
Shape into small meat balls. Dip
balls into beaten egg, then roll in
wheat germ. Brush tops with oil.
Bake until golden brown. Serves 6.
LIVER SOUFFLE
(leftovers may be used)
i y^ cups white sauce, hot (see Sauces
for Vegetables)
1 1/2 cups liver, cooked, ground
3 eggs, separated
3 tablespoons nutritional yeast
Blend together sauce, liver, egg
yolks and yeast. Cool. Beat egg
whites until stiff, and fold into mix-
ture. Turn into oiled casserole or
oiled individual custard cups. Bake,
uncovered, at 350 F. for i hour for
casserole; 45 minutes for custard
cups. Do not open the oven door
while souffle* is baking. Serves 6.
OTHER RECIPES USING LIVER
See under Liver: Spread; Soup
(Chicken Liver-Celery, North Eu-
ropean and Spanish); Dumplings;
Chicken Liver Omelet; see also:
Coratella; Tomato Juice-Liver
Appetizer.
Kidneys
HINTS:
i beef kidney averages i pound and
serves 4 to 6; i veal kidney aver-
ages y 4 pound and 2 serve 6; i
pork kidney averages 14 pound
and 3 to 4 serve 6; i lamb kidney
averages i/g pound and 12 lamb
kidneys serve 6.
Kidneys of young animals need only
brief cooking, just enough to heat
through.
To prepare kidneys for cooking,
first remove membrane and hard
parts. They may be cooked whole,
split, sliced or ground.
Veal and lamb kidneys are best
broiled; pork and beef kidneys,
braised. Kidneys can also be
baked, sautded and stewed.
BROILED KIDNEY
6 pairs lamb kidneys
3 tablespoons French Dressing
6 slices tomato
6 slices bacon
Marinate kidneys in French Dress-
ing for i hour. Arrange tomatoes
at bottom of shallow oiled baking
dish. Remove kidneys from mari-
nade. Place kidneys on top of to-
mato slices. Place bacon on top of
kidneys. Broil until kidneys are
tender and bacon is crisp. Serves 6.
KIDNEY KEBAB
3 tablespoons oil
1/2 teaspoon salt
y 8 teaspoon thyme
y & teaspoon dill
12 lamb kidneys, split lengthwise
1/2 pound mushrooms, whole
i tablespoon parsley, minced
i tablespoon lemon juice
Mix oil, salt, thyme and dill to-
gether for marinade. Marinate kid-
neys for 3 hours. Drain. Thread
kidneys on skewers, alternating with
mushrooms. Brush with mixture of
parsley and lemon juice. Broil, 4
inches from heat, for 5 minutes,
turning skewers to brown all sides.
Serves 6.
Organ Meats 99
VEAL KIDNEYS EN BROCHETTE
2 veal kidneys
boiling stock to cover
6 slices bacon, cut in i-inch pieces
3 tablespoons oil
carrot, sliced thin
onion, sliced thin
2 small mushrooms
bay leaf
teaspoon thyme
sprig parsley, minced
Pour boiling stock over kidney and
cover. Remove kidney after 5 min-
utes and cut into cubes. Alternate
kidney, bacon strips and mushrooms
on skewers. Broil on all sides. Ar-
range on hot platter and pour over
them the following sauce:
Heat oil. Saut carrot and onion
for 5 minutes. Remove from pan.
Add remaining ingredients and
stock from kidney. Cover, bring to
boil, then lower heat. Remove bay
leaf. Add carrots and onions and
cook until these are just tender.
Pour over kidneys and bacon. Serves
6.
KIDNEYS IN SUCCULENT SAUCE
14 cup sweet cider
2 tablespoons Essence of Sweet Herbs
2 onions, grated
1 teaspoon salt
3 tablespoons nutritional yeast
n/2 pounds beef or pork kidneys,
sliced
2 tablespoons wholewheat flour
3 tablespoons oil
Blend sweet cider, Essence of Sweet
Herbs, onions, salt and yeast to-
gether in bowl. Marinate kidneys
in this for 15 minutes. Drain.
Dredge in flour. Heat oil and saute"
kidneys. Add marinade to pan and
cover. Simmer until kidneys are
tender. Serves 6.
ioo The Natural Foods Cookbook
BROILED VEAL KIDNEYS
2 veal kidneys, cut lengthwise
2 tablespoons oil
y% teaspoon thyme
juice of i lemon
Brush kidneys with oil. Dust with
thyme. Broil for 6 minutes on each
side. Serve, sprinkled with lemon
juice. Serves 6.
BROILED LAMB KIDNEYS AND
LAMB
juice of 2 lemons
2 tablespoons parsley, minced
i/2 teaspoon tarragon
2 onions, grated
2 lamb kidneys, cubed
2 pounds lean lamb (shoulder, leg
or loin) cubed
Mix lemon juice, parsley, tarragon
and onions. Marinate kidney and
lamb for 30 minutes. Drain. Skewer
kidney and lamb. Broil, turning to
brown on all sides. Serves 6.
VEAL KIDNEYS IN CRANBERRY
JUICE
2 veal kidneys, sliced thin
2 tablespoons wholewheat flour
3 tablespoons oil
1/2 cup cranberry juice
1/2 teaspoon salt
2 tablespoons nutritional yeast
1 tablespoon parsley, minced
2 tablespoons sour cream*
Heat oil. Dredge kidneys in flour
and saute* for 4 minutes. Remove
kidneys from pan and keep hot.
Blend cranberry juice, salt, yeast
and parsley in pan in which kid-
neys were cooked and heat thor-
oughly. Remove pan from heat and
stir in sour cream. Pour over kid-
neys. Serves 6.
BRAISED KIDNEY
2 tablespoons oil
H/2 pounds beef or pork kidney,
sliced thin
1/2 cup onion, chopped
34 cup sweet cider
14 teaspoon salt
2 tablespoons nutritional yeast
i tablespoon parsley, minced
Heat oil. Saute* kidneys for 2 min-
utes. Remove from pan. Saute" onion
in same pan. Add kidney and re-
mainder of ingredients to onion in
pan. Cover and cook for 3 minutes.
Serves 6.
KIDNEYS AND MUSHROOMS
3 tablespoons oil
2 veal kidneys, split
1/2 cup mushrooms, sliced
i onion, sliced
1 tablespoon parsley, minced
14 cup sweet cider
14 cup stock
1/2 teaspoon salt
2 tablespoons nutritional yeast
i teaspoon soy flour
Heat oil. Saute* kidneys for 2 min-
utes. Add mushrooms and onions
and saute" for i minute more. Add
remaining ingredients and blend
well. Cover. Simmer for 10 minutes.
Serves 6.
KIDNEYS CREOLE
11/2 pounds beef kidney, sliced thin
2 tablespoons wholewheat flour
2 tablespoons oil
2 onions, chopped
i green pepper, chopped
1 stalk celery and top, chopped
2 cups tomatoes, stewed
i/ 2 teaspoon salt
2 tablespoons nutritional yeast
14 cup soy grits, soaked in
14 cup stock
1/2 teaspoon tarragon
1/2 teaspoon savory
juice of i lemon
2 slices bacon, broiled, minced
Dredge kidney in flour and saute*
in hot oil. Remove and set aside.
Saute* onion, green pepper and
celery in same pan. Add rest of in-
gredients except bacon. Combine
kidney with mixture in pan and
cover. Simmer until thoroughly
heated. Garnish with bacon bits
just before serving. Serves 6.
LAMB KIDNEYS, FRENCH STYLE
12 lamb kidneys, sliced thin
3 tablespoons wholewheat flour
3 tablespoons oil
1 tablespoon meat stock
1/2 cup cider
1/2 teaspoon tarragon
1/2 teaspoon salt
2 tablespoons nutritional yeast
Heat oil. Dredge kidneys in flour
and saute". Remove from pan and
keep warm. Add remaining ingre-
dients to pan and bring to boil;
lower heat and simmer for 5 min-
utes. Pour sauce over kidneys. Serve
on wholewheat toast. Serves 6.
VEAL KIDNEY SAUTE
2 veal kidneys, sliced thin
3 tablespoons wholewheat flour
3 tablespoons oil
i onion, chopped
14 cup sweet cider
i tablespoon honey
pinch of mace, ground
pinch of nutmeg, ground
i teaspoon salt
3 teaspoons nutritional yeast
Organ Meats 101
1/2 cup sour cream*
3 tablespoons chives, minced
Dredge kidneys in flour and saute*
briefly in hot oil. Remove from pan
and set aside. Saute" onion in same
pan; set aside. Blend cider, mace,
nutmeg, salt and yeast in pan.
Cover and bring to boil. Remove
from heat. Let stand for a few min-
utes, then stir in sour cream. Add
kidneys and onions to sauce and
cook gently until thoroughly heated.
Serve garnished with chives. Serves
6.
ENGLISH BEEF-KIDNEY
CASSEROLE
2 veal kidneys, cubed
2 tablespoons wholewheat flour
3 tablespoons oil
34 pound round steak, cubed
1/2 cup mushrooms, sliced
2 onions, sliced
i cup stock
i bay leaf
i tablespoon parsley, minced
14 cup celery leaves, chopped
1/2 teaspoon salt
3 tablespoons nutritional yeast
i/2 teaspoon marjoram
14 cup soy grits, soaked in
14 cup stock
1/2 cup carrots, cooked, cubed
pastry dough
Heat oil. Dredge kidneys in flour
and saute*. Remove from pan and
set aside. Saute* round steak in same
pan. Take out, and saute" mush-
rooms and onions. Remove. Add to
pan all remaining ingredients ex-
cept pastry dough. Blend and heat
until mixture boils. Remove from
heat and combine with kidneys,
round steak, mushrooms and on-
ions. Turn into oiled casserole and
top with pastry (see under Pastries
for suggested recipes). Bake at 425
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102 The Natural Foods Cookbook
[Recipe continued from previous page]
F. for 30 minutes, or until pastry is
crisp and brown. Serves 6.
SAVORY LAMB KIDNEY SAUTE
12 lamb kidneys, sliced thin
3 tablespoons wholewheat flour
3 tablespoons oil
3 cups stock, hot
2 teaspoons Essence of Sweet Herbs
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon tarragon
i tablespoon parsley, minced
wholewheat toast
Dredge kidneys in flour. Heat oil.
Saut kidneys in oil and remove
kidneys from pan. Keep hot. Add
stock, essence of sweet herbs, salt,
yeast and tarragon to pan in which
kidneys were cooked. Blend well.
Cover and simmer for 10 minutes.
Arrange kidneys on toast and pour
sauce over. Garnish with parsley
and serve. Serves 6.
FRENCH KIDNEY CASSEROLE
i beef kidney, sliced
3 tablespoons wholewheat flour
3 tablespoons oil
i quart tomatoes, stewed
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon tarragon
i teaspoon honey
i bay leaf
14 teaspoon celery seeds
i tablespoon parsley, minced
i onion, grated
i clove garlic, minced
14 teaspoon cinnamon, ground
i green pepper, minced
1/2 cup celery leaves, chopped
14 cup mushrooms, sliced
14 cup soy grits, soaked in
14 cup stock
Dredge kidney in flour and saute*
in oil. Put in oiled casserole. Com-
bine remaining ingredients and
pour over kidney. Cover. Bake at
250 F. for about 1 1/ 2 hours, until
kidney is tender. Serves 6.
ENGLISH KIDNEY STEW
2 beef kidneys or 8 lamb kidneys,
sliced thin
3 cups stock
2 onions, sliced
6 slices bacon, broiled, chopped
1 bay leaf
1/2 teaspoon salt
3 tablespoons nutritional yeast
2 tablespoons wholewheat flour
1/2 teaspoon savory
i/ 4 cup soy grits, soaked in
14 cup stock
3 tablespoons parsley, minced
Combine all ingredients, except
parsley, in pot. Simmer until kid-
neys are tender. Garnish with pars-
ley. Serves 6.
VARIATIONS:
Mushrooms and/or sliced potatoes
may be added.
Stewed tomatoes may be substituted
for part of the stock.
ONIONS STUFFED WITH
KIDNEYS (in blender)
6 large onions
3 cups stock
6 lamb kidneys, chopped
14 teaspoon nutmeg, ground
i/ 4 teaspoon tarragon
14 teaspoon thyme
i tablespoon parsley
i teaspoon salt
3 teaspoons nutritional yeast
6 cloves, whole
Cover onions with stock. Simmer for
20 minutes. Cool. Scoop out centers
leaving a shell about i/-inch thick.
Pure'e scooped-out onion with kid-
neys in blender, adding small
amount of stock to blend smoothly.
Add all flavorings except cloves and
blend again. Pack mixture into on-
ions. Stick i clove in each onion.
Arrange onions in shallow baking
dish. Pour in stock, cover and bake
at 350 F. for 40 minutes. Serves 6.
ITALIAN KIDNEY-RICE
CASSEROLE
3 tablespoons oil
i onion, chopped
i leek, chopped
1 tablespoon parsley, minced
3 veal kidneys
4 small zucchini, sliced thin
2 cups brown rice, cooked
1 14 cups stock
i teaspoon salt
3 tablespoons nutritional yeast
i teaspoon soy flour
14 cup Parmesan cheese, grated
Heat oil and lightly saute* onion,
leek and parsley. Add kidneys and
saute* for 3 minutes more. Add
remainder of ingredients, except
cheese. Cover. Simmer 10 minutes.
Turn mixture into oiled casserole.
Sprinkle cheese on top. Bake uncov-
ered at 375 F. for 20 minutes.
Serves 6.
BAKED KIDNEY LOAF
(in blender)
1 cup milk
2 eggs
pound kidney, cut in pieces
onion
green pepper
sprig parsley
teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon sage
1/2 cup milk powder
Organ Meats 103
i teaspoon soy flour
1 1/2 cups wholewheat bread crumbs
Blend milk, eggs, kidney, onion,
green pepper and parsley until
smooth. Combine with remaining
ingredients. Mix thoroughly. Pack
into oiled 5- x g-inch loaf pan. Bake
at 350 F. for 1 1/2 hours. Serves 6.
Leftover Kidney
KIDNEY HASH
2 tablespoons oil
2 onions, sliced
2 cups kidney, cooked, ground
1/2 teaspoon salt
2 tablespoons nutritional yeast
i cup potatoes, cooked, cubed
1/2 teaspoon thyme
i tablespoon parsley, minced
1/2 cup Soybeans, Roasted, ground
1/2 cup stock
Heat oil. Saute* onions. Blend with
remaining ingredients. Pack into
oiled baking dish. Bake in 300 F.
oven for 20 minutes. Serves 6.
KIDNEY SOUFFLE
3 tablespoons oil
3 tablespoons wholewheat flour
1 cup stock, hot
1/2 teaspoon salt
2 tablespoons nutritional yeast
1/2 teaspoon oregano
5 egg yolks, beaten
i cup kidney, cooked, ground
14 cup sunflower seeds, ground
5 e gg whites, beaten stiff
Heat oil. Blend in flour. Gradually
add stock and cook over low heat,
stirring until smooth and thickened.
Add salt, yeast and oregano. Re-
move from heat. Cool. Blend in
yolks, kidney and sunflower seeds.
Fold in egg whites. Turn mixture
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104
The Natural Foods Cookbook
[Recipe continued from previous page]
into oiled casserole or oiled individ-
ual custard cups. Bake at 350 F. for
30 minutes. Serves 6.
KIDNEY OMELET (in blender)
6 egg yolks
3 tablespoons oil
14 teaspoon salt
2 tablespoons nutritional yeast
2 tablespoons parsley
i cup kidney, cooked, cubed
i teaspoon soy flour
1/4 teaspoon thyme
6 egg whites, beaten stiff
3 tablespoons chives, minced
Combine egg yolks, oil, salt, yeast,
parsley, kidney, soy flour and thyme
in food blender. Blend until smooth.
Turn into bowl. Fold in egg whites.
Turn into oiled casserole. Bake at
300 F. for about 20 minutes, until
set. Garnish with chives. Serves 6.
OTHER KIDNEY RECIPES
See: Kidney-Cheese Spread; Russian
Kidney Soup; German Kidney
Soup; Liver-Kidney Kebab.
Tripe
HINTS:
Plain tripe averages 7 pounds;
honeycomb tripe, i \/^ pounds. 1 1/%
pounds of tripe serves 6.
Tripe may be broiled, simmered, or
baked in a casserole.
BROILED BREADED TRIPE
1 tablespoon milk
2 tablespoons oil
14 teaspoon sweet basil
i/ 4 teaspoon salt
i 1/2 pounds tripe, cut into pieces
1/2 cup wheat germ
3 tablespoons parsley, minced
Blend milk, egg, oil, basil and salt
together. Dip pieces of tripe in this
mixture, then in wheat germ. Ar-
range in shallow pan. Broil. Gar-
nish with parsley. Serves 6.
BROILED TRIPE
1 1/ 2 pounds tripe, cut into pieces
3 tablespoons oil
3 tablespoons parsley, minced
i lemon, in wedges
Brush tripe with oil on both sides.
Arrange in shallow pan. Broil for
5 minutes on each side. Garnish
with parsley and lemon wedges.
Serves 6.
CREOLE TRIPE CASSEROLE
1 1/^ pounds tripe, cut into pieces
hot stock to cover
1/2 pound bacon
1 stalk celery and top, chopped
2 onions, sliced
i carrot, chopped
i green pepper, chopped
1 leek, chopped
2 bay leaves
i clove garlic, minced
5 cloves, whole
3 sprigs parsley, minced
i sprig thyme, minced
i teaspoon rosemary
1 teaspoon salt
3 tablespoons nutritional yeast
2 cups sweet cider*
i calf's foot, split in two
Pour boiling stock over tripe. Cover.
Let stand for 5 minutes. Drain, re-
serving stock. Line large oiled cas-
serole with half the bacon, half the
vegetables, and half the tripe. Re-
peat, using rest of bacon, vegetables
and tripe. Combine stock with cider
and all flavorings. Pour this mixture
into casserole. Place calf's foot on
top. Cover tightly. Bake at 250 F.
for about 5 hours. Serves 6.
ITALIAN STEWED TRIPE
1 1/2 pounds veal tripe
2 quarts stock
i teaspoon salt
1 stalk celery and top, chopped
2 cloves
3 tablespoons oil
2 onions, chopped
2 carrots, diced
i green pepper, chopped
14 pound bacon, broiled, minced
i cup tomatoes, stewed
i cup red beans, cooked
1/2 small cabbage, sliced thin
3 large potatoes, cooked, diced
i pinch saffron
1/2 teaspoon sage, ground
3 tablespoons nutritional yeast
14 cup Parmesan cheese, grated
Place tripe, stock, salt, celery and
cloves in large pot. Cover and sim-
mer for 2 hours. Remove tripe from
stock. Cut into thin strips. Heat oil.
Saute" onions, carrots and green
peppers. Return tripe to pot with
saute"ed vegetables and tomatoes.
Cover and simmer for 5 minutes.
Add beans, cabbage, potatoes, cover
again and simmer for 20 minutes
more. Add saffron, sage and yeast,
and simmer 5 minutes longer. Gar-
nish with cheese and serve. Serves 6.
RUMANIAN STEWED TRIPE
1 1/2 pounds tripe, cut into pieces
i marrow bone
stock to cover
i onion, chopped
3 carrots, diced
1/2 cup celery and tops, chopped
1/2 cup brown rice, raw
14 cup soy grits, soaked in
1/2 cup stock
i teaspoon salt
3 tablespoons nutritional yeast
Organ Meats 105
juice of i lemon
i egg yolk, beaten
Put tripe, marrow bone and stock
into pot and cover. Simmer for 2
hours. Add onion, carrots and cel-
ery. When mixture simmers again,
slowly add rice and stir. Add soy
grits, salt and yeast and cover again.
Continue simmering until rice is
tender; remove from heat. Take out
marrow bone. Gradually blend in
egg yolk. Just before serving, add
lemon juice. Serves 6.
CHINESE STEWED TRIPE
1 1/2 pounds beef tripe
3 cups stock
i scallion, chopped
3 tablespoons Essence of Sweet
Herbs
1/2 teaspoon salt
3 "tablespoons nutritional yeast
3 tablespoons sweet cider
carrot strips, very thin
green pepper strips, very thin
1/2 cup mung bean Sprouts
Cover tripe with stock. Cover. Sim-
mer 2 hours. Remove tripe. Cut
into strips i/g-inch wide and H/ 2 -
inches long. Return to pot. Add
scallions, essence of sweet herbs,
salt, yeast and cider. Cover. Simmer
i hour longer. During last 5 min-
utes, add carrot and green pepper
strips. Remove from heat. Garnish
with mung bean sprouts. Serves 6.
Leftover Tripe
CREAMED TRIPE
2 tablespoons oil
2 cups tripe, cooked, cut up
i cup peas, cooked
i cup carrots, cooked, cubed
i cup Soybeans, Roasted, ground
i cup white sauce (see Sauces for
Vegetables)
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106 The Natural Foods Cookbook
[Recipe continued from previous page]
Heat oil and saute* tripe. Blend in
remaining ingredients and heat
thoroughly. Serves 6.
TRIPE A LA KING
2 tablespoons oil
1 onion, chopped
2 cups tripe, cooked, in pieces
i cup brown rice, cooked
i cup chicken stock
3 tablespoons nutritional yeast
y s teaspoon cinnamon, ground
juice of i lemon
6 slices wholewheat bread, toasted
3 tablespoons parsley, minced
Heat oil. Saute* onion. Blend in
tripe, rice, stock, yeast, cinnamon
and lemon juice. Heat thoroughly,
garnish with parsley, and serve on
toast. Serves 6.
Sweetbreads
HINTS:
Sweetbreads average i/g pound; 11/2
pounds of sweetbreads serve 6.
Sweetbreads need not be soaked
before cooking. They may be pre-
pared without precooking. They
are, however, extremely perish-
able and if they are not to be
used immediately, precooking is
necessary. To precook: Simmer
for 15 minutes in water or stock,
to which i teaspoon of salt and
i tablespoon of lemon juice or
cider vinegar have been added
for every quart of liquid. Cool.
Remove loose membrane. Store
in refrigerator and use as soon as
possible.
ITALIAN TRIPE
2 tablespoons oil
i onion, chopped
i clove garlic, minced
i sprig parsley, minced
14 cup tomato juice
i cup stock
1/2 teaspoon salt
3 tablespoons nutritional yeast
1 sprig mint, minced
1 1/2 pounds tripe, cooked, sliced
thin
2 slices bacon, broiled, minced
1/2 cup Parmesan cheese, grated
Heat oil. Saut onions, garlic and
parsley. Add tomato juice, stock,
salt, yeast and mint. Cover. Simmer
for 10 minutes. Add tripe and
bacon, cover again and simmer 10
minutes longer. Serve garnished
with cheese. Serves 6.
OTHER TRIPE RECIPES
See: Tripe Soup, Philadelphia;
Tripe Soup, Turkish.
BRAISED SWEETBREADS
1 1/2 pounds sweetbreads
3 tablespoons wholewheat flour
2 tablespoons oil
stock to cover
Wash sweetbreads and remove mem-
brane. Dredge in Hour. Heat oil
and saute* briefly. Pour stock over
and cover pan. Simmer for 20 min-
utes. Serves 6.
BRAISED SWEETBREADS WITH
VEGETABLES
1 1/2 pounds sweetbreads
3 tablespoons wholewheat flour
3 tablespoons oil
i onion, chopped
1 carrot, cooked, cubed
2 strips bacon, broiled, minced
2 sprigs parsley, minced
i teaspoon salt
1 bay leaf
2 cups stock
Wash sweetbreads. Remove mem-
brane. Dredge sweetbreads in flour
and saute* briefly in hot oil. Remove
from pan. Saute" onion. Mix all in-
gredients together and turn into
oiled casserole. Bake, covered, at
350 F. for 20 minutes; uncover and
bake an additional 10 minutes.
Serves 6.
FRENCH BRAISED SWEETBREADS
1 1/2 pounds sweetbreads
3 tablespoons wholewheat flour
3 tablespoons oil
i onion, sliced
1 1/2 cups sweet cider
i bay leaf
1/2 teaspoon thyme
1/2 teaspoon rosemary
pinch of mace, ground
i teaspoon salt
3 tablespoons nutritional yeast
i cup peas, raw
Wash sweetbreads. Remove mem-
brane. Dredge in flour. Heat oil
and briefly saute* sweetbreads. Re-
move from pan. Saute* onion in
same pan. Mix all ingredients to-
gether except peas. Turn into oiled
casserole. Bake, covered, at 350 F.
for 40 minutes, adding peas for last
3 minutes of baking. Serves 6.
BROILED BREADED SWEETBREADS
1 1/2 pounds sweetbreads, precooked
1 tablespoon oil
wheat germ
2 tablespoons additional oil
2 tablespoons wholewheat flour
1 cup milk, hot
1/2 teaspoon salt
2 tablespoons nutritional yeast
2 tablespoons lemon juice
2 tablespoons chives, minced
Brush sweetbreads with oil. Roll
in wheat germ. Broil. Meanwhile,
Organ Meats
heat additional oil. Blend in flour.
Gradually add hot milk. Continue
to cook, stirring meanwhile, until
thickened. Add salt, yeast and lemon
juice. Blend thoroughly. Pour sauce
over sweetbreads. Garnish with
chives. Serves 6.
BROILED SWEETBREADS
1 1/2 pounds sweetbreads, precooked
i tablespoon oil
14 teaspoon salt
14 teaspoon rosemary
Split sweetbreads crosswise. Brush
with oil. Sprinkle with salt and
rosemary. Broil for 5 minutes. Serves
6.
BROILED SWEETBREADS-
PINEAPPLE-BACON
6 slices Canadian bacon, cut
14 inch thick
1 1/2 pounds sweetbreads, precooked
2 tablespoons oil
6 slices fresh pineapple
3 tablespoons parsley, minced
Broil bacon 3 inches from heat, 4
minutes on each side. Drain fat. Set
bacon aside. Add sweetbreads to pan
and brush each side with oil. Add
pineapple slices. Broil 3 minutes on
each side. Add bacon and garnish
with parsley. Serves 6.
SWEETBREADS EN BROCHETTE
1 1/2 pounds sweetbreads, precooked
i green pepper, cut for skewering
i tomato, in wedges
i onion, sliced or in wedges
1/2 pound mushrooms, whole
i tablespoon oil
Cut sweetbreads into chunks.
Thread all ingredients on skewers.
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io8 The Natural Foods Cookbook
[Recipe continued from previous page]
Brush with oil. Broil on all sides.
Serves 6.
SWEETBREADS-MUSHROOM
CASSEROLE
3 tablespoons oil
2 cups mushrooms, diced
34 cup milk, hot
14 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 cup sweet cider
1 1/2 pounds sweetbreads, precooked,
cubed
Heat oil. Saute' mushrooms and set
aside. Gradually add milk to oil in
pan and blend until smooth. Add
milk powder, salt, yeast and cider
and blend again. Return mushrooms
to pan with sweetbreads. Turn into
oiled casserole and bake at 300 F.
for 15 minutes. Serves 6.
SWEETBREADS-PANCAKE
CASSEROLE
FILLING:
3 tablespoons oil
3 tablespoons wholewheat flour
1 1/2 cups milk, hot
1/2 cup milk powder
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon rosemary
i i/g pounds sweetbreads, precooked,
cubed
Heat oil and blend in flour. Keep-
ing over low heat, gradually add
milk and stir until smooth and
thickened. Add milk powder, salt,
yeast and rosemary and blend again.
Combine sweetbreads with mixture
and cook for 5 minutes more.
PANCAKE BATTER:
(in blender)
1 1/2 cups milk
3 eggs
i tablespoon oil
i y$ cups wholewheat flour, sifted
1/2 teaspoon salt
i teaspoon soy flour
Combine all ingredients in blender.
Blend until smooth; batter should
be quite thin. Pour batter onto hot,
unoiled soapstone griddle or into
heated, oiled pan.
Arrange a layer of pancakes on
the bottom of an oiled casserole.
Top with a layer of creamed sweet-
breads. Continue alternating layers,
ending with sweetbreads. Cover.
Bake at 400 F. for about 15 min-
utes, until sauce begins to bubble.
Serves 6.
Leftover Sweetbreads
RAGOUT OF SWEETBREADS
3 tablespoons oil
1 clove garlic, minced
3 tablespoons wholewheat flour
2 cups beef stock, hot
i cup cream
14 cup milk powder
1 teaspoon salt
3 tablespoons nutritional yeast
2 egg yolks, beaten
14 cup sweet cider
2 cups asparagus, cooked, diced
i cup sweetbreads, cooked, diced
i cup brown rice, cooked
3 tablespoons parsley, minced
Heat oil and blend in garlic and
flour. Gradually acid stock and cook,
stirring meanwhile, until thickened.
Add cream, milk powder, salt and
yeast and blend well. Remove from
heat. Stir in yolks and cider. Add
Organ Meats 109
remaining ingredients, except pars-
ley, and mix. Return to heat and
when piping hot, garnish with pars-
ley and serve. Serves 6.
FRENCH SWEETBREADS
3 tablespoons oil
5 cooking apples, sliced
2 cups sweetbreads, cooked, diced
1/2 pound mushrooms, sliced
1/2 cup sweet cider, hot
1 cup top milk
2 egg yolks
1 teaspoon salt
Saute* apples in hot oil and set aside.
Saute* mushrooms and sweetbreads
in same oil. Set these aside as well.
Blend cider with oil and juices in
pan, keeping hot. In a bowl, mix
milk, egg yolks and salt. Gradually
stir this mixture into hot cider.
Cook, stirring constantly, until sauce
thickens but does not boil. Remove
from heat. Again add sweetbreads,
apples and mushrooms to pan, mix
thoroughly and reheat. Serves 6.
SWEETBREADS WITH
VEGETABLES
2 cups sweetbreads, cooked, cubed
1/2 cup mushrooms, sliced
4 onions, small
stalk celery and top, chopped
green pepper, chopped
cup stock
/2 cup sweet cider
egg yolk
teaspoon lemon juice
sprig parsley, minced
Combine all ingredients in pot and
cover. Simmer for 20 minutes. Serves
6.
OTHER SWEETBREAD RECIPES
See: Sweetbread Salad; Sweetbread-
Chicken Salad; Brain-Sweetbread
Brains
HINTS:
Brains average % pound; ii/ 2
pounds serve 6.
Brains are pinkish grey when fresh.
As they are extremely perishable,
they should be precooked if not
used immediately. To precook:
Cover brains with cold water, to
which i teaspoon salt and i table-
spoon lemon juice or cider vine-
gar have been added for each
quart of liquid. Soak for 15 min-
utes. Remove and discard mem-
brane. Simmer brains in salted
water for 20 to 30 minutes. Drain,
cool and refrigerate. Use as soon
as possible.
BRAISED BRAINS
6 lamb's brains, precooked
3 tablespoons wholewheat flour
3 tablespoons oil
1/2 cup milk, hot
i/ s teaspoon nutmeg, ground
juice of i lemon
Cut brains in half, lengthwise.
Dredge in flour. Heat oil. Saute*
brains and set aside. Gradually add
remaining ingredients to pan and
blend thoroughly. Continue to cook,
stirring until thickened. Return
brains to pan, cover and simmer
for 20 minutes. Serves 6.
CALF'S BRAINS, SAUTEED
1 1/2 pounds calf's brains, precooked
2 eggs
i teaspoon salt
3 tablespoons nutritional yeast
i/ s teaspoon mace, ground
1/2 cup sunflower-seed meal
3 tablespoons oil
3 tablespoons chives, minced
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no The Natural Foods Cookbook
[Recipe continued from previous page]
Dice brains. Blend eggs, salt, yeast
and mace. Dip brains in mixture,
then coat with sunflower-seed meal.
Saut brains in hot oil until golden
brown on all sides. Serve garnished
with chives. Serves 6.
ture in casserole. Cover and bake
at 300 F. for 20 minutes; for last
3 minutes of baking time, remove
cover, and put under broiler to
brown top. Serves 6.
BROILED BRAINS
1 1/2 pounds brains, precooked
2 eggs, beaten
2 teaspoons water, cold
14 teaspoon salt
3 tablespoons nutritional yeast
2 tablespoons oil
juice of i lemon
wheat germ
i tablespoon parsley, minced
14 cup water cress, minced
Cut brains into 2- or 3-inch pieces.
Blend together eggs, water, salt,
yeast, oil and lemon juice. Dip
brains in mixture, then roll in
wheat germ. Broil. Garnish with
parsley and water cress. Serves 6.
BRAINS AU GRATIN
2 cups brown rice, cooked
1 1/2 pounds brains, precooked
3 eggs, hard-cooked, sliced
1/2 cup cheddar cheese, grated
14 cup stock
2 tablespoons oil
3 tablespoons nutritional yeast
i tablespoon lemon juice
3 tablespoons parsley, minced
i/z teaspoon mace, ground
In bottom of oiled casserole arrange
a layer of rice, a layer of sliced
brains, a layer of eggs and a layer
of cheese. Repeat layers, ending
with rice. Blend remaining ingre-
dients together and pour over mix-
RUSSIAN VEAL CHOPS
WITH BRAINS
6 veal chops
i pair calf's brains, precooked
14 teaspoon salt
3 tablespoons nutritional yeast
1/2 cup wheat germ
i onion, sliced and saute*ed
3 tablespoons parsley, minced
1 tablespoon wholewheat flour
3 tablespoons sour cream*
2 egg yolks, diluted with
few tablespoons stock
Broil chops briefly. Arrange at bot-
tom of large casserole. Cover each
chop with a slice of brain. Blend
salt, yeast and wheat germ together.
Dust tops of brains with mixture.
Cover and bake at 375 F. for 25
minutes. Meanwhile, combine re-
maining ingredients in saucepan
and cook over gentle heat. When
sauce is hot and slightly thick, pour
over casserole. Bake for an addi-
tional 15 minutes. Serves 6.
BRAINS IN SAVORY SAUCE
3 tablespoons oil
3 tablespoons wholewheat flour
2 cups milk, hot
1/2 cup celery and tops, chopped
2 green peppers, chopped
i onion, grated
1 carrot, grated
2 tablespoons parsley, minced
3 tablespoons nutritional yeast
pinch of allspice, ground
1 1/2 pounds brains, precooked,
cubed
6 slices wholewheat toast
Heat oil. Blend in flour. Gradually
add milk and cook, stirring until
thickened. Add all ingredients ex-
cept toast. Mix well. Simmer until
hot. Serve on toast. Serves 6.
BRAINS IN TOMATO SAUCE
3 tablespoons oil
1 onion, sliced
2 cups tomatoes, stewed
1/2 cup celery and tops, chopped
i teaspoon oregano
i bay leaf
i tablespoon wholewheat flour
i teaspoon soy flour
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 cup soy grits, soaked in
1/2 cup stock
1 1/2 pounds brains, precooked,
cubed
Heat oil in pan and saute* onion.
Add tomatoes, celery, oregano and
bay leaf. Cover and simmer for 15
minutes. Blend in flours, salt and
yeast. Add soy grits and brains and
simmer until thoroughly heated.
Serves 6.
BRAINS WITH SPINACH
(in blender)
1 1/2 pounds brains, precooked
i egg, beaten
Soybeans, Roasted, ground
1 pound spinach, cooked, drained
14 teaspoon salt
3 tablespoons nutritional yeast
2 tablespoons oil
1/2 cup sour cream*
Cube brains. Dip into egg and then
into ground Soybeans. Brush with
oil and broil. Meanwhile, pure'e
spinach in blender. Add salt, yeast,
Organ Meats
oil and sour cream and blend again
until smooth. Turn spinach mixture
into saucepan and heat. Pour over
brains. Serves 6.
Leftover Brains
BRAINS WITH SCRAMBLED EGGS
(in blender)
6 eggs
34 cup milk
14 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon soy flour
3 tablespoons oil
1/2 green pepper, minced
i cup brains, precooked, chopped
fine
pinch of mace, ground
Blend eggs, milk, milk powder, salt,
yeast and flour in blender until
smooth. Saute* green pepper and
brains in hot oil. Add blended mix-
ture to pan with peppers and brains
and scramble all together. Remove
from heat. Dust with mace. Serves 6.
BRAIN SOUFFLEf
3 tablespoons oil
3 tablespoons wholewheat flour
1 cup top milk, hot
4 e gg yolks, beaten
2 cups brains, precooked, chopped
fine
i/J teaspoon salt
3 tablespoons nutritional yeast
4 e gg whites, beaten stiff
Heat oil. Blend in flour. Gradually
add milk. Cook over gentle heat,
stirring until thickened. Remove
from heat. When cool, add egg
yolks, brains, salt and yeast and mix
well. Fold in egg whites. Turn mix-
ture into oiled casserole or oiled
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//2 The Natural Foods Cookbook
[Recipe continued from previous page]
individual custard cups. Bake at
350 F., i hour in casserole, 45 min-
utes in custard cups. Do not open
oven door while baking. Serves 6.
lemon juice, rind, oil and salt to-
gether and drizzle this dressing over
top of salad. Garnish with mint.
Serves 6.
CZECHOSLOVAKS BRAIN
PANCAKES
pancakes from favorite recipe (see
Chapter 19, Quick Breads)
3 tablespoons oil
3 onions, cut
1/2 clove garlic, minced
2 cups brains, precooked, cubed
3 eggs, beaten
i/> cup top milk
1/2 teaspoon salt
2 tablespoons nutritional yeast
1 tablespoon parsley, minced
Prepare pancakes. Saut6 onions and
garlic in hot oil. Add brains. Cover
and cook over low heat for 20 min-
utes. Add remaining ingredients.
Simmer until mixture thickens. Ar-
range a layer of pancakes at the
bottom of an oiled casserole. Place
a layer of brain mixture on top.
Repeat until all pancakes and fill-
ing are used. Cover and bake at
350 F. for 10 minutes. Cut diag-
onally and serve. Serves 6.
TURKISH BRAIN SALAD
lettuce leaves
2 cups lamb's brains, precooked,
thinly sliced, chilled
3 tomatoes, cut into wedges
6 radish roses
i green pepper, cut into strips
juice and rind of i lemon
3 tablespoons oil
1/2 teaspoon salt
i sprig mint, chopped fine
Arrange lettuce on platter. Top
with brains. Garnish with tomatoes,
radishes and green peppers. Blend
BRAIN-SWEETBREAD SALAD
cup Sprouts
cup celery and tops, chopped
cup sweetbreads, precooked, diced
cup brains, precooked, diced
onion, grated fine
favorite salad dressing
Blend all ingredients together. Mois-
ten with dressing. Serve on salad
greens. Serves 6.
BRAIN FILLING FOR MEAT
PASTRIES
1 pair calf's brains, precooked
2 cups stock
2 bay leaves
3 tablespoons nutritional yeast
i tablespoon oil
i tablespoon wholewheat flour
1 tablespoon lemon juice
2 tablespoons sour cream*
Put brains into pot with stock. Add
bay leaves and yeast. Cover and
simmer for 10 minutes. Cool. Cut
brain into small pieces. Heat oil
and in it brown flour. Add lemon
juice and brains. Saut briefly. Re-
move from heat and stir in sour
cream. Use as filling for meat pas-
tries.
Heart
HINTS:
One beef heart averages 4 pounds
and will serve 8 to 10. It is usu-
ally braised or baked. It will be
tender and tasty if allowed 3 to
3 1/2 hours of cooking in liquid
over low heat.
One calf heart averages i/ 2 pound
and serves 2. Calf heart is usu-
ally braised or baked. It requires
about 21/2 hours' cooking time.
One pork heart averages 1/9 pound
and serves 2. Braise whole or in
slices.
One lamb heart averages 14 pound.
Allow i lamb heart per serving.
Braise whole or in slices.
Heart does not require soaking or
precooking. Before cooking, wash,
remove valves and trim excess fat.
Heart can be stuffed prior to brais-
ing or baking. See under Stuffings
for additional recipes.
BRAISED STUFFED HEART
i beef heart or 3 calf or pork hearts
3 tablespoons wholewheat flour
3 tablespoons oil
i cup stock
i cup tomato juice
i teaspoon soy flour
3 tablespoons nutritional yeast
Slit heart. Remove fat, gristle and
blood vessels. Fill with stuffing (see
below) and sew up slit. Dredge heart
in flour and saute in hot oil until
brown on all sides. Blend remain-
ing ingredients and pour over heart.
Cover pan and simmer until tender:
3-3 1 /2 hours for beef heart, 214
hours for calf or pork heart. Or
bake in covered casserole at 300 F.,
allowing same time as for braising.
STUFFING:
1 onion, chopped, saute*ed in oil
2 stalks celery and tops, chopped
i cup wholewheat bread crumbs
i cup Soybeans, Roasted, ground
1 teaspoon salt
2 tablespoons nutritional yeast
14 teaspoon thyme
i tablespoon parsley, minced
Organ Meats 113
Combine all ingredients. If dry,
moisten with small amount of stock.
Stuff heart. Serves 6.
BROILED HEART
2 pounds heart
stock to cover
1/2 teaspoon sage
3 tablespoons nutritional yeast
i tablespoon oil
3 tablespoons parsley, minced
Pour stock over heart in pan. Add
sage and yeast. Cover and simmer
until tender. Remove heart and cut
into i/2-inch slices. Save stock for
use in other recipes. Brush slices
with oil and broil for 3 minutes on
each side. Garnish with parsley.
Serves 6.
ANDALUSIAN STEWED HEART
2 pounds heart, cubed
i cup stock
i teaspoon salt
14 cup wholewheat flour
i cup tomato juice
i tablespoon Essence of Sweet
Herbs
1/2 cup milk
3 tablespoons nutritional yeast
1 teaspoon basil
pinch of allspice, ground
14 cup soy grits, soaked in
1/2 cup stock
2 cups brown rice, cooked
2 cups young green peas, raw
14 pound cheddar cheese, grated
Put heart into pot with stock and
salt. Cover. Simmer for i hour.
Blend flour with tomato juice, Es-
sence of Sweet Herbs, milk, yeast,
basil and allspice. Add to heart
along with soy grits and rice. Cover.
Cook until mixture comes to a boil.
Add peas and cook until peas are
just tender. Garnish with cheese
and serve. Serves 6.
The Natural Foods Cookbook
ITALIAN STEWED HEART
3 tablespoons oil
1/2 pound mushrooms, sliced
2 pounds beef heart, sliced thin
y 4 cup stock
i/4 cup tomato juice
14 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon oregano
Heat oil. Saute* mushrooms and set
aside. Saute" heart in same pan and
set aside. Combine remaining ingre-
dients and pour into pan in which
heart and mushrooms were cooked.
Cover. Simmer for 5 minutes. Add
mushrooms and heart to liquid,
cover again and simmer until heart
is tender. Serves 6.
BAKED HEART WITH APPLES
2 pounds heart
3 tablespoons wholewheat flour
3 tablespoons oil
stock to cover
2 tablespoons honey
i/4 teaspoon clove, ground
i teaspoon salt
3 tablespoons nutritional yeast
4 apples, quartered
2, bay leaves
Dredge heart in flour. Heat oil and
saute" heart. Place in casserole and
pour stock over. Add honey, clove,
salt and yeast. Cover and bake at
350 F. When heart is nearly tender,
add apples and bay leaf and con-
tinue baking until both heart and
apples are done. Entire baking time
should be 2-3 hours. Serves 6.
SAUTEED HEART, ITALIAN STYLE
3 tablespoons oil
1/2 teaspoon salt
3 tablespoons yeast
1/2 teaspoon basil
2 pounds beef heart, sliced thin
i lemon, cut into wedges
Mix oil, salt, yeast and basil. Mari-
nate slices of heart in this mixture
for 30 minutes, turning them occa-
sionally. Saute* for 8 minutes. Gar-
nish with lemon wedges and serve.
Serves 6.
CORATELLA
6 artichokes
3 tablespoons oil
i onion, sliced
3 lamb's coratella (lungs, heart and
liver), sliced thin
1/2 cup sweet cider
14 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon sweet basil
i tablespoon parsley, minced
i teaspoon lemon juice
i lemon, cut into wedges
Remove outer leaves of artichokes.
Cut each into 8 wedges. Remove
chokes from centers. Heat oil and
saute" artichoke pieces. Set aside.
Sautd onions and coratella in same
pan. Mix remaining ingredients to-
gether, except lemon wedges. Pour
mixture over coratella. Return arti-
chokes to pan. Cover and simmer
until coratella is tender. Garnish
with lemon wedges. Serves 6.
BEEF HEART PATTIES
(in blender)
2 cups beef heart, cooked, cubed
i cup potatoes, cooked, cubed
i/ 4 cup soy grits, soaked in
i/4 cup stock
i teaspoon salt
1/2 teaspoon sage
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
Grind heart and potatoes in
blender. Turn into bowl. Add re-
maining ingredients, mix well and
form into patties. Broil on both
sides. Serves 6.
LEFTOVER HEART
Grind heart leftovers and use in
making stock, soup, meat loaf and
stew; use as meat filling in meat
pastries.
Tongue
HINTS:
i beef tongue averages 3% pounds;
half a tongue serves 6. i veal
tongue averages ii/ 2 pounds and
serves 4-6. i pork tongue averages
34 pound; allow 2 for 6 servings.
1 lamb tongue averages i/% pound;
2 to 3 lamb's tongues serve 6.
Long, slow cooking in liquid makes
tongue tender and flavorful.
BRAISED TONGUE
1 beef tongue
stock to cover
8 slices bacon
6 carrots, diced
onion, chopped
teaspoon basil
teaspoon savory
teaspoon rosemary
tablespoon parsley, minced
teaspoon salt
3 tablespoons nutritional yeast
2 cloves, whole
Cover tongue with stock. Simmer
for i hour. Remove skin. Arrange
4 slices of bacon at bottom of deep
saucepan. Lay tongue on top. Cover
with remaining 4 slices of bacon.
Add rest of ingredients and i cup
of stock in which tongue was cooked.
Cover and continue simmering un-
Organ Meats 115
til thoroughly cooked. Split tongue
down middle and surround with
vegetables. Serves 10-12.
BEEF TONGUE CASSEROLE
3 pounds beef tongue
stock to cover
i cup carrots, diced
1/2 cup turnips, diced
i cup celery and tops, diced
i cup potatoes, diced
i cup peas
i cup beans, cooked
6 small onions
3 tomatoes, sliced
14 cup soy grits, soaked in
1/2 cup stock
i teaspoon salt
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
i teaspoon rosemary
14 teaspoon nutmeg, ground
Cover tongue with stock. Simmer
for 2 hours. Remove skin and place
tongue in large casserole. Surround
and cover with vegetables and soy
grits. Blend remaining ingredients
with stock. Pour mixture over
tongue and vegetables. Cover and
bake at 300 F., about 2 hours.
Serves 6-8.
Leftover Tongue
TONGUE EN GEIE
2 envelopes or 2 tablespoons
unflavored gelatin
1/2 cup tomato juice
2 cups stock in which tongue was
simmered, seasoned, hot
i pound tongue, cooked, sliced thin
i cup carrot, sliced thin, cooked
i cup green peppers, sliced thin
1/2 cup onion rings, sliced thin
10 radish roses
Soften gelatin in tomato juice. Dis-
solve in hot stock. Put slices of
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u6 The Natural Foods Cookbook
[Recipe continued from previous page]
tongue in bottom of shallow dish.
Arrange carrots, peppers and onion
rings over tongue. Pour liquid over,
cool and chill. When firm, unmold,
and serve garnished with radish
roses. Serves 6.
rice on top. Repeat with layers of
tongue and rice and pour sauce
over. Cover again and bake at 350
F. for 20 minutes. Serves 6.
TONGUE AU GRATIN
12 slices tongue, cooked
14 cup stock
\/2 teaspoon chervil
1/2 teaspoon tarragon
3 tablespoons parsley, minced
i tablespoon shallots, chopped
3 tablespoons nutritional yeast
14 cup sunflower seeds, ground
Arrange slices of tongue in shallow
baking pan. Mix stock with herbs
and yeast and pour over tongue.
Broil for 5 minutes. Garnish with
sunflower seeds. Serves 6.
TONGUE IN SWEET-SOUR
SAUCE
2 tablespoons oil
2 tablespoons wholewheat flour
i cup stock, hot
3 tablespoons honey
3 tablespoons cider vinegar
1/2 cup seedless raisins
1/2 cup blanched almonds
1 onion, grated
1 2 slices tongue, cooked
2 cups brown rice, cooked
Heat oil. Blend in flour. Gradually
add stock and cook, stirring, until
smooth and thick. Add honey, vine-
gar, raisins, almonds and onions.
Cover and simmer for 10 minutes.
Arrange 6 slices of tongue at bot-
tom of oiled casserole. Put half the
Lungs
HINTS:
Lungs are especially good combined
in a stew with beef heart or beans.
One beef lung, whole, with an equal
weight of beef heart requires 4
to 5 hours cooking time. Veal
lung is tenderer and requires less
cooking time.
ITALIAN LUNG-BEAN STEW
3 tablespoons oil
i onion, sliced
i clove garlic, minced
i sprig parsley, minced
1 stalk celery and top, chopped
2 pounds veal lungs, cubed
14 cup cranberry juice
14 cup stock
i cup tomatoes, stewed
14 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon sweet basil
1 cup kidney beans, cooked
2 strips bacon, broiled, minced
Heat oil. Saut onion, garlic, pars-
ley, celery and lungs. Add cran-
berry juice, stock, tomatoes, salt and
yeast. Cover. Simmer for 20 min-
utes. Add sweet basil and beans.
Cover again and simmer for i hour
longer. Garnish with bacon bits.
Serves 6.
Organ Meats 117
RUSSIAN POT ROAST OF LUNGS 3 tablespoons nutritional yeast
i/J cup soy grits, soaked in
2 tablespoons oil y cup stoc fc
2 stalks celery and tops, chopped 3 tablespoons parsley, minced
4 onions, chopped
2 pounds lungs, cut into 2-inch Heat oil ^^ cdery and Qnions
2 cups stock Add rest of in g redicnts except pars-
1 bay leaf ^ C Y and cover pot. Simmer until
2 tablespoons celery seeds, ground lun g is tender. Garnish with parsley,
i teaspoon salt Serves 6.
10
SEA FOOD
Since many nutritious sea-food rec-
ipes are available in standard cook-
books, only a limited number are
included here.
HINTS:
An average serving of fish is gen-
erally anywhere from i/ s to i/
pound of edible flesh. If the whole
fish is served individually, allow
i pound per person. For dressed
fish, allow 1/2 pound per person;
for steaks or fillets, y$ pound per
person.
Dulse, or sea kelp, may be added
to many sea-food recipes. In that
case, reduce salt in recipe.
Salt-free diets can take advantage
of such fresh-water fish as white-
fish, pike, carp, mullet, lake her-
rings, etc.
Low-fat diets can include many
varieties of shellfish and lean fish.
Such diets should, however, avoid
the fat fishes: such salt-water vari-
eties as butterfish, eels, sea her-
ring, Florida mackerel, king mack-
erel, common mackerel, pompano,
salmon, shad, smelt and tuna; and
such fresh-water fish as brook
trout, chub, lake trout and white-
fish.
When buying fish, look for bright,
bulging eyes, reddish gills, shiny
scales tight to the skin. Flesh
should be firm and elastic and
should spring back when pressed.
The shells of oysters, clams and
mussels should be tightly shut
when purchased.
Fish flesh is naturally tender and
should be cooked only a short
time to coagulate the protein and
bring out the flavor. Overcooking
dries and toughens fish.
To wash fish before cooking, dip in
cold salted water and wipe with
a damp cloth or paper towel.
Avoid holding fish under running
water, which leaches it of nutri-
tive values.
Broiling, baking, steaming and
poaching are good methods of
cooking sea food. Oysters and
clams retain all their nutritive
values when served raw.
Broiling: Fish fillets require 5 to
10 minutes without turning; fish
steaks, 3 to 5 minutes on each
side; whole dressed fish, 3 to 10
minutes on each side; split fish,
6 to 12 minutes on each side.
Leave bones in, for juice and
flavor.
Baking: Leave fish heads on; this
seals in flavor and juices and pre-
vents the flesh from becoming dry
and tough. Fish may be mari-
nated prior to baking, or basted
while being baked.
Steaming: Use minimum of liquid
and cover pot tightly. Wrap fish
in cheesecloth or muslin to avoid
breaking when removing from
pot. Time carefully. Fish less than
2 inches thick requires i minute
of steaming for each ounce. Fish
over 2 inches thick requires more
time, depending on the variety.
Herbs, celery, onions and other
seasonings should be added at the
beginning so that the flavors have
a chance to permeate the fish.
Salt, vinegar or lemon juice
should be added after the steam-
ing is completed. Save liquid at
the bottom of the steamer and
add to fish stock.
Poaching: Place fish in oiled casse-
role and cover with fish stock.
Cover casserole. Bake in 350 F.
oven, allowing 5 to 10 minutes
per pound. The fish may be
served in its juice, or the juice
may be used as a base for sauce.
CLAMS ON SHELL (uncooked)
clams, raw, shells opened
i onion, grated fine
14 cup lemon juice
3 tablespoons parsley, minced
Drain juice from clams, reserving
for fish stock. Blend onion, lemon
juice and parsley and pour over
clams. Serve.
OYSTERS ON SHELL (uncooked)
oysters, raw, shells opened
14 cup lemon juice
Sea Food 119
2 shallots chopped fine
3 tablespoons water cress, minced
Drain juice from oysters and reserve
for fish stock. Blend lemon juice,
shallots and water cress, pour over
oysters. Serve.
BROILED FISH FILLETS
2 pounds fresh fish fillets
1/2 teaspoon fennel seeds, ground
2 tablespoons parsley, minced
2 tablespoons oil
juice of i lemon
14 cup soy grits, soaked in
1/2 cup fish stock
Arrange fish fillets in shallow, oiled
baking pan. Blend remaining ingre-
dients together and spoon over fish.
Broil without turning, for 5 to 10
minutes. Serves 6.
FISH BAKED IN SWEET-SOUR
SAUCE
2 cups stock
i tablespoon ginger, ground
3 tablespoons wholewheat flour
i teaspoon soy flour
14 teaspoon nutmeg, ground
14 teaspoon allspice, ground
14 teaspoon cinnamon, ground
14 teaspoon mace, ground
i bay leaf
14 cup molasses
14 cup cider vinegar*
3 tablespoons nutritional yeast
1 onion, grated
14 cup seedless raisins
14 cup almonds, blanched
2 pounds fresh fish fillets, raw
Blend all ingredients together in a
saucepan, except fish fillets. Cover.
Heat gradually, bringing to boil,
then simmer for 10 minutes. Place
fillets in bottom of casserole and
pour mixture over fish. Cover and
[Recipe continued on next page]
I2O The Natural Foods Cookbook
[Recipe continued from previous page]
bake at 350 F. for 30 minutes.
Serves 6.
FISH KEBABS
juice of 2 lemons
2 tablespoons oil
1/2 teaspoon salt
2 tablespoons parsley, minced
1/2 teaspoon chervil
1 1/2 pounds fresh fillets, cut into
chunks
4 slices bacon, cut into squares
1/2 pound mushrooms, whole
2 green peppers, cut into pieces
2 onions, sliced or cut into wedges
Mix lemon juice, oil, salt, parsley
and chervil together. Marinate fish
in this mixture for i hour. Drain.
String fish, bacon, mushrooms, pep-
pers and onions on skewers. Brush
with marinade. Broil 3 inches from
heat for 5 minutes. Brush again
with marinade, turn and broil 3 to
5 minutes longer. Serves 6.
kneading after each addition. Turn
into well-oiled loaf pan. Bake at
325 F. until firm, about i hour.
Cool. Unmold. This loaf may be
served hot or cold. Serves 6.
FISH-VEGETABLE CASSEROLE
3 potatoes, cooked, sliced
2 pounds fresh fish fillets, raw
i cup tomatoes, stewed
1/2 cup celery and tops, chopped
1/2 green pepper, chopped
i onion, sliced
14 cup soy grits, soaked in
1/2 cup stock
1/2 teaspoon thyme
1/2 teaspoon basil
i tablespoon dulse, minced
3 tablespoons nutritional yeast
Arrange potatoes at bottom of oiled
casserole. Place fish on top. Cover
with tomatoes, celery, pepper and
onion. Blend remaining ingredients
and spoon over top. Cover and bake
at 350 F. for 20 minutes. Serves 6.
NORWEGIAN FISH LOAF
21/2 pounds fresh fish (sole, haddock,
flounder, scrod, cod, whitefish,
etc.)
3 tablespoons wholewheat flour
3 tablespoons nutritional yeast
i teaspoon salt
14 teaspoon nutmeg, ground
1 teaspoon dulse, chopped fine
2 cups milk, scalded, cooled
i cup cream, scalded, cooled
Remove skin and bones from fish
with sharp knife and reserve for
fish stock or bisque. Put raw fish
through food grinder, using fine
blade. Then pound pulp for 10
minutes with mallet or edge of a
saucer. Add flour, yeast, nutmeg,
salt, dulse and knead for 5 minutes.
Add milk and cream gradually,
SEA FOOD POT PIE
3 tablespoons oil
4 mushrooms, sliced
i onion, sliced
i tablespoon wholewheat flour
i cup milk, scalded
juice of i lemon
i tablespoon parsley, minced
1/2 teaspoon chervil
1/2 teaspoon chives, minced
1/9 teaspoon marjoram
3 tablespoons nutritional yeast
1 teaspoon dulse, minced
2 pounds fresh sea food (fish,
shellfish, or both, cut in
serving pieces)
3 potatoes, cooked, cubed
1/2 cup carrots, cooked, cubed
Saut mushrooms and onions in hot
oil. Remove and set aside. Add flour
to pan and blend with remaining
Sea Food 121
oil and juices. Gradually add milk
and continue to cook, stirring until
mixture thickens. Remove from heat
and return mushrooms and onions
to pan. Mix lemon juice with herbs,
yeast and dulse and blend with
mushroom-onion sauce. Arrange
fish, potatoes and carrots in oiled
casserole and pour sauce over. Top
with pastry crust, if desired or leave
plain and cover casserole. Bake at
375 F., 40 minutes with pastry top,
and 30 minutes at 350 F. without
pastry. Serves 6.
SHRIMP IN PIQUANT SAUCE
3 tablespoons oil
2 carrots, diced
1 green pepper, diced
2 onions, sliced
1/2 clove garlic, minced
i tablespoon wholewheat flour
i teaspoon soy flour
1 1/2 cups fish stock, hot
1/2 cup almonds, blanched
1/2 teaspoon salt
14 teaspoon thyme
14 teaspoon rosemary
i tablespoon celery seeds, ground
3 tablespoons nutritional yeast
i teaspoon dulse, minced
1 1/2 pounds fresh shrimp, cooked,
cleaned
1/2 cup yoghurt*
i cup Sprouts
Heat oil and saute* carrots, green
pepper, onion and garlic. Remove
from pan and set aside. Put flours
into pan and blend well. Gradually
add stock and continue to cook,
stirring until thickened. Return
saute"ed vegetables to pan and add
almonds. Mix all seasonings, yeast
and dulse, combine with sauce and
vegetables in pan. Cover and sim-
mer for 20 minutes. Add shrimp
and simmer 5 minutes longer. Re-
move from heat and blend in yo-
ghurt. Sprinkle Sprouts on top.
Serves 6.
ESCABECHE OF FLOUNDER
2 pounds fillets of flounder
cider vinegar* to cover
3 tablespoons wholewheat flour
3 tablespoons oil
i clove garlic, minced
3 tablespoons lemon juice
1/3 cup fresh orange juice
3 tablespoons chives, minced
1/4 teaspoon coriander seeds, ground
14 teaspoon salt
1 teaspoon dulse, minced
2 tablespoons nutritional yeast
Arrange fillets in shallow dish.
Cover with vinegar. Marinate for 10
minutes. Drain fish and dredge in
flour. Heat oil and saute* fish briefly.
Put again into shallow dish. Mix re-
maining ingredients in a bowl and
pour over fish. Marinate in refrig-
erator for 24 hours. Serves 6.
STUFFED MUSSELS
24 fresh mussels
i cup fish stock
1/2 cup sweet cider
14 teaspoon salt
3 tablespoons oil
1 onion, chopped
1/2 clove garlic, minced
1/2 cup brown rice, raw
1/2 teaspoon allspice, ground
14 cup pignolias
14 cup currants, dried
2 tablespoons parsley, minced
14 cup soy grits, soaked in
i/ 4 cup stock
2 tablespoons nutritional yeast
Remove "beards" and scrub mussels
well. Put in pot and add stock,
cider and salt. Cover. Simmer for 10
minutes. Discard any mussels which
do not open. Drain mussels, remove
from shells and set aside. Save shells.
[Recipe continued on next page]
122 The Natural Foods Cookbook
[Recipe continued from previous page]
Let stock stand until any sand set-
tles to bottom. Heat oil and in it
saut onion, garlic and rice for 3
minutes. Add stock to this, pouring
carefully to avoid disturbing sand
at bottom. Cover and simmer for 15
minutes. Add remaining ingredients
and simmer 5 minutes longer. Let
cool. Chop mussels and combine
with rice mixture. Pack into mussel
shells. Serve cold or reheat if de-
sired. Serves 6.
Leftover Sea Food
SEA FOOD JAMBALAYA
$/ 4 pound fish, cooked, flaked
i/ 4 cup bacon, broiled, chopped
3 tablespoons onion, grated
3 tablespoons green pepper,
chopped
1/2 clove garlic, minced
14 cup soy grits, soaked in
1/2 cup stock
i tablespoon dulse, minced
1 teaspoon Essence of Sweet Herbs
2 cups tomatoes, stewed
2 tablespoons nutritional yeast
2 cups brown rice, cooked
1/2 teaspoon basil
1/2 teaspoon oregano
i teaspoon celery seeds, ground
Blend all ingredients together. Sim-
mer in covered saucepan until thor-
oughly heated. Serves 6.
BAKED FISH OMELET
(in blender)
4 egg yolks
1/2 cup milk
1 teaspoon soy flour
2 cups fish, cooked, flaked
1 tablespoon lemon juice
rind of i lemon
2 tablespoons oil
i onion
i/ 2 green pepper
1 sprig parsley
2 tablespoons nutritional yeast
i teaspoon dulse
1/2 teaspoon sage
4 egg whites, beaten stiff
Place all ingredients, except egg
whites, in blender and blend until
smooth. Turn into bowl. Fold in
stiffly beaten whites. Put mixture
into oiled pie plate and bake at
300 F. until top is firm and dry,
about 20 minutes. Serves 6.
FISH SOUFFLE
3 tablespoons oil
3 tablespoons wholewheat flour
i teaspoon soy flour
% cup milk, hot
1 1/2 cups fish, cooked, flaked
4 egg yolks, beaten
i teaspoon dulse, minced
3 tablespoons nutritional yeast
i tablespoon parsley, minced
i sprig dill, minced
i teaspoon dill seeds, ground
4 egg whites, beaten stiff
Heat oil and blend flours in pan
with oil. Gradually add milk and
cook over low heat, stirring until
thickened. Remove from heat. Add
remaining ingredients, except egg
whites, and blend thoroughly. Fold
in egg whites. Turn mixture into
oiled 2-quart casserole or oiled in-
dividual custard cups. Bake at 375
F., 40 minutes in casserole, 30 min-
utes in custard cups. Serves 6.
FISH-CORN CASSEROLE
1/2 cup wheat germ
i cup wholewheat bread crumbs
14 cup soy grits, soaked in
1/2 cup stock
3 tablespoons nutritional yeast
1 teaspoon dulse, minced
3 tablespoons oil
2 cups corn, cooked
2 cups fish, cooked, flaked
juice of i lemon
1 1/3 cups milk
2 eggs, beaten
1/2 teaspoon salt
1/2 teaspoon rosemary
1/2 teaspoon celery seeds, ground
Combine wheat germ, bread crumbs,
soy grits, yeast, dulse and oil. Place
half of mixture in bottom of oiled
casserole. Add layer of corn, then
the fish. Sprinkle with lemon juice.
Top with rest of bread-crumb mix-
ture. Combine remaining ingredi-
ents and pour over casserole. Cover
and bake at 350 F. for 30 minutes.
Serves 6.
BAKED FISH LOAF
% cup milk
1 egg, beaten
1/2 cup wholewheat flour
3 tablespoons soy flour
1/4 cup Soybeans, Roasted, ground
2 cups fish, cooked, flaked
i teaspoon dulse, minced
3 tablespoons nutritional yeast
14 teaspoon nutmeg, ground
1/2 cup cheddar cheese, grated
Blend all ingredients thoroughly.
Turn into oiled loaf pan. Bake at
350 F. for 50 to 60 minutes, until
loaf is firm. This may be served hot
or cold. Serves 6.
FISH-CORNMEAL MUFFINS
i cup stock, cold
i cup cornmeal
1 cup stock, hot
14 cup soy grits, soaked in
1/2 cup stock
2 eggs, beaten
2 cups fish, cooked, flaked
Sea Food 123
3 tablespoons oil
1/2 teaspoon tarragon
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon dulse, minced
1/2 cup wheat germ
Thoroughly mix cornmeal in cold
stock. Combine with hot stock.
Cover and cook over hot water in
double boiler until it is consistency
of cornmeal mush. Remove from
heat and allow to cool. Blend with
remaining ingredients. Turn into
oiled muffin pans. Bake at 350 F.
for 20 minutes. Serves 6.
Small amounts of leftover sea
food may be used in making chow-
ders, fish soups, bisques, salads,
aspics, sauces, sandwich spreads,
stuffings; stuffed tomatoes, green
peppers, eggplant; combined with
hard-cooked eggs, Sprouts, nuts.
GARNISHES FOR THE FISH FLATTER:
Cucumber: Score the skin of a cu-
cumber lengthwise with a fork.
Cut crosswise into paper-thin
slices. Marinate in tarragon vine-
gar. Arrange slices of cucumber
on top of whole fish.
Lemon: Cut lemon (or lime) into
6 lengthwise wedges. Dip in finely
chopped water cress or parsley to
coat ridges along top. Serve on
fish platter.
Water Cress-Carrot Bouquets: Cut
carrots crosswise into 14 -inch
slices. With an apple corer, cut
out centers (save for salads). Slip
a sprig of water cress (or parsley)
through carrot ring. Arrange on
fish platter.
Hard-Cooked Egg: Rub 2 hard-
cooked eggs through a sieve.
Sprinkle over fish. Top with
minced chives.
[Continued on next page]
The Natural Foods Cookbook
[Continued from previous page]
OTHER GARNISHES:
Beets whole or sliced (cooked)
Carrots slivers, sticks, curls, shreds
Celery tops, hearts, sticks
Green pepper rings, strips
Radishes, whole, sliced or roses
Parsley, water cress, dill sprigs or
minced
Cranberry relish
See also: Butter, Lemon-Herb
For stuffing recipes for whole fish,
see Stuffings.
See recipe for Flourless Batter
Base for sea-food casseroles.
Sea Food Sauces
CREOLE SAUCE
3 tablespoons oil
i onion, chopped
i stalk celery and tops, chopped
3 tablespoons wholewheat flour
i teaspoon soy flour
1 cup tomatoes, stewed, purged
14 teaspoon salt
2 tablespoons nutritional yeast
14 teaspoon oregano
14 teaspoon basil
i teaspoon dulse, minced
i bay leaf
Saute" onion and celery in oil, then
remove and set aside. Blend flours
with remaining oil in pan until
smooth. Combine tomato mixture,
onion-celery mixture and rest of in-
gredients with flour in same pan.
Cover and simmer for 30 minutes.
Remove bay leaf. Serves 6.
COLD CUCUMBER SAUCE
(in blender)
2 cucumbers, in chunks
i onion, sliced
i/ 4 cup yoghurt*
i teaspoon cider vinegar*
14 teaspoon celery seeds, ground
pinch of salt
i tablespoon parsley
i tablespoon dill
i teaspoon dulse
i teaspoon mint
Blend all ingredients. Chill. Serve
with fish salad. Serves 6.
SHRIMP SAUCE
2 tablespoons oil
1/2 pound shrimps, cooked, chopped
2 tablespoons wholewheat flour
i teaspoon soy flour
i cup milk, hot
1/2 teaspoon salt
1 teaspoon dulse, minced
2 tablespoons nutritional yeast
14 teaspoon thyme
i/ 4 teaspoon savory
3 tablespoons parsley, minced
3 hard-cookecl eggs, chopped
Heat oil. Saute shrimps and set
aside. Blend flours in pan in which
shrimps were cooked. Gradually add
milk and cook over low heat, stir-
ring, until thickened. Blend remain-
ing ingredients, except eggs and
add to milk mixture. Cover and
simmer for 10 minutes. Add shrimps
and eggs. When hot, serve over
plain steamed fish. Serves 6.
SWEET-SOUR LENTIL SAUCE
2 cups lentils, cooked
3 tablespoons honey
3 tablespoons cider vinegar*
3 tablespoons parsley, minced
Combine all ingredients. Simmer
for 10 minutes in covered saucepan.
Good with plain steamed fish. Serves
6.
DILL SAUCE
(in blender, uncooked)
3 tablespoons oil
2 sprigs dill
i sprig parsley
i tablespoon chives
1/2 teaspoon salt
i teaspoon dill seeds
i teaspoon dulse
juice and rind of i lemon
Blend all ingredients. Serve over
broiled fish. This sauce is especially
good with halibut, mackerel and
salmon. It also adds flavor to boiled
potatoes or steamed vegetables.
Serves 6.
CLAM SAUCE
3 tablespoons oil
1 clove garlic, minced
2 tablespoons wholewheat flour
i teaspoon soy flour
i cup clam juice, hot
Sea Food 125
2 sprigs parsley, minced
i/ 4 teaspoon salt
2 tablespoons nutritional yeast
i teaspoon dulse, minced
pinch of thyme
pinch of mace, ground
i dozen small clams, steamed,
minced
Saute" garlic in oil and blend flours
in. Gradually add clam juice. Con-
tinue to cook, stirring, until thick-
ened. Add remaining ingredients,
except clams, and cover. Simmer for
15 minutes. Add clams and cook
only until heated through. Serve
over plain steamed fish. Serves 6.
OTHER SEA FOOD RECIPES
See under Fish: Balls; -Cornmeal
Balls; Bisque; Chowder, Italian;
Spreads; Stock. See also: Bouil-
labaisse; Sea Food Mold; Clam
Dip; Oyster Stuffing; Shrimp Stuff-
ing.
11
FOWL
AND STUFFINGS
Since many recipes for nutritious
fowl dishes are available in stand-
ard cookbooks, fowl is given limited
consideration here.
CHICKEN EN CASSEROLE
i large chicken, cut into 6 serving
pieces
i clove garlic
3 tablespoons oil
1/2 pound mushrooms, sliced
i y^ cups sweet cider
1 dozen small white onions, stuck
with cloves
2 carrots, diced
i stalk celery and tops, chopped
14 cup soy grits, soaked in
1/2 cup stock
i bay leaf
14 teaspoon basil
14 teaspoon tarragon
14 teaspoon thyme
3 tablespoons parsley, minced
i teaspoon salt
3 tablespoons nutritional yeast
i tablespoon soy flour
Rub chicken with garlic and saute*
in hot oil. Remove chicken and
saute* mushrooms in same pan. Ar-
range chicken and mushrooms at
bottom of casserole. Blend remain-
ing ingredients together. Pour over
chicken and mushrooms and cover
casserole. Bake at 350 F. until
chicken is tender, about i hour.
Serves 6.
CHICKEN WITH YOGHURT
1 large chicken, cut into 6 serving
pieces
3 tablespoons oil
2 onions, sliced
2 cups stock
3 tablespoons wholewheat flour
14 teaspoon salt
3 tablespoons nutritional yeast
2 teaspoons tarragon
i tablespoon parsley, minced
i pint yoghurt*
Brush chicken with oil. Broil lightly
on each side. Arrange chicken pieces
in casserole. Surround with onions.
Blend stock, flour, salt, yeast, tar-
ragon and parsley together. Pour
mixture over chicken and onions.
Cover. Bake at 350 F. until chicken
is tender, about i hour. Remove
casserole from oven. Pour out liquid
and gradually blend yoghurt into
it. Return to casserole and reheat
briefly if necessary. Serves 6.
CHICKEN FROM ARLES
i large chicken, cut into 6 serving
pieces
3 tablespoons wholewheat flour
i clove garlic, minced
3 tablespoons oil
i eggplant, diced
1 1/ 2 cups tomatoes, stewed
i teaspoon salt
3 tablespoons nutritional yeast
1/2 cup sweet cider
3 tablespoons parsley, minced
i teaspoon oregano
i teaspoon celery seeds, ground
Dredge chicken in flour mixed with
garlic and saute in hot oil. Add re-
maining ingredients. Cover. Simmer
until chicken is tender. Serves 6.
Fowl and Stuffings 727
enough liquid to blend. This will
stuff a 4- to 5-pound fowl.
LENTIL STUFFING
2 cups lentils, cooked, purged
1/2 cup cheddar cheese, grated
2 tablespoons oil
1 tart apple with skin, grated
1/2 teaspoon sage
2 tablespoons nutritional yeast
14 teaspoon salt
pinch of nutmeg, ground
1/2 teaspoon cumin seeds, ground
14 cup wheat germ
Thoroughly blend all ingredients.
Good for stuffing vegetables.
See also Basic Soybean Filler.
Stuffings
Some of these stuffings are primarily
for fowl. Others can be used for
stuffing fish, heart, or vegetables
such as tomatoes, green peppers,
eggplant, squash, onion.
OYSTER STUFFING
i pint oysters in their juice
3 tablespoons oil
i onion, sliced
1 tablespoon parsley, minced
2 stalks celery and tops, chopped
i teaspoon dulse, minced
1/2 cup soy grits, soaked in
1/2 cup stock
i teaspoon celery seeds, ground
i cup sunflower seed meal
14 teaspoon marjoram
14 teaspoon thyme
3 tablespoons nutritional yeast
Heat oysters in their juice over low
heat. Heat oil. Saut onion, parsley
and celery. Add remaining ingredi-
ents to saut^ed vegetables. Blend
thoroughly. Add oysters and only
SOY GRITS STUFFING
3 tablespoons oil
i cup celery and tops, chopped
1/2 cup parsley, minced
i onion, minced
1/2 teaspoon savory
1/2 teaspoon oregano
i/> cup soy grits, soaked in
i cup stock
1/2 teaspoon salt
3 tablespoons nutritional yeast
1 cup wheat germ
2 cups wholewheat bread crumbs
i egg, beaten
Heat oil. Saut celery, parsley and
onion. Combine with rest of ingre-
dients. Blend thoroughly. Good for
stuffing vegetables.
RICE-MUSHROOM STUFFING
2 cups brown rice, cooked
14 cup mushrooms, saute"ed
2 onions, sliced, saute"ed
1/2 teaspoon dill seeds, ground
2 tablespoons nutritional yeast
1/2 teaspoon thyme
1/2 teaspoon salt
stock
[Recipt continued on next page]
128 The Natural Foods Cookbook
[Recipe continued from previous page]
Blend all ingredients together. Add
only enough stock to moisten.
SHRIMP STUFFING
3 tablespoons oil
1 onion, chopped
2 tablespoons parsley, chopped
1/2 pound shrimps, cooked, chopped
2 eggs, beaten
14 cup soy grits, soaked in
1/2 cup stock
1/2 teaspoon salt
1/2 teaspoon thyme
2 tablespoons nutritional yeast
i teaspoon dulse, minced
i teaspoon celery seeds, ground
i cup wheat germ
Heat oil. Saute* onions. Mix well
with rest of ingredients. This will
stuff a 4-pound fowl.
BRAZIL NUT STUFFING
i cup Bra/il nuts, ground
1 cup wholewheat bread crumbs
14 cup stock
2 stalks celery and tops, chopped
2 onions, grated
14 cup soy grits, soaked in
1/2 cup stock
3 tablespoons nutritional yeast
1 teaspoon salt
i/o teaspoon rosemary
14 teaspoon thyme
14 teaspoon basil
3 tablespoons oil
Blend all ingredients. Use in stuff-
ing vegetables, fish or fowl.
ALMOND STUFFING
14 cup almonds, blanched, ground
2 tablespoons oil
14 cup wheat germ
i egg, beaten
14 cup soy grits, soaked in
1/2 cup stock
i cup wholewheat bread crumbs
1/2 cup milk
14 cup milk powder
i teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon savory
i teaspoon coriander seeds, ground
Blend all ingredients together. This
will stuff a 4- to 5-pound fowl.
NUT-BUCKWHEAT STUFFING
2 cups boiling stock
i cup buckwheat
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon basil
1/2 teaspoon sweet marjoram
i teaspoon celery seeds, ground
1/2 cup parsley, minced
1 onion, grated
2 stalks celery and tops, chopped
14 cup nuts, ground
14 cup Soybeans, Roasted, ground
Pour boiling stock over buckwheat.
Stir. Cover. Let stand for 15 min-
utes. Add remaining ingredients and.
blend well. This will stuff a 4- to
5-pound fowl.
CORNBREAD STUFFING
3 tablespoons oil
i onion, chopped
1 cup dry cornbread crumbs
1/2 cup soy grits, soaked in
1/2 cup stock
2 eggs, beaten
i/ 4 teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon sage
14 teaspoon thyme
i teaspoon Essence of Sweet Herbs
i teaspoon caraway seeds, ground
milk powder
Heat oil. Saut onions. Add rest
of ingredients, using enough milk
powder to bind mixture to good
consistency. This will stuff a 4- to
5-pound fowl.
Fowl and Stuffings 129
roasting chicken. For turkey, double
the recipe.
BULGUR STUFFING
14 cup oil
2 cups bulgur
i quart stock, hot
i onion, grated
1 green pepper, chopped
2 stalks celery and tops, chopped
1 teaspoon salt
2 tablespoons nutritional yeast
3 tablespoons parsley, minced
14 teaspoon tarragon
14 teaspoon thyme
14 teaspoon basil
Heat oil. Saute" bulgur. Gradually
add stock. Cover. Simmer for 10
minutes. Add remaining ingredients.
Simmer for 5 minutes more. Let
cool.
This will stuff a 4- to 5-pound
fowl. It is also good for stuffed vege-
tables.
RICE-ALMOND STUFFING
giblets from chicken or turkey
3 cups stock
3 tablespoons oil
i cup onions, chopped
i i/o cups brown rice, raw
i teaspoon salt
3 tablespoons nutritional yeast
14 cup almonds, blanched, chopped
3 tablespoons parsley, minced
i teaspoon tarragon
Put giblets with stock into pot and
cover. Simmer until tender. Heat
oil. Saute" onion and rice slowly for
10 minutes. Drain giblets and chop
fine, reserving stock. Combine gib-
lets and stock with rice and onions.
Cover pot. Cook slowly for 20 min-
utes, or until all stock is absorbed.
Add rest of ingredients. Blend well.
This will stuff a 4- to 5-pound
WILD RICE STUFFING
3 tablespoons oil
1/2 pound mushrooms, sliced
i onion, sliced
3 cups wild rice, cooked
14 teaspoon salt
3 tablespoons nutritional yeast
14 cup wheat germ
3 tablespoons parsley, minced
14 teaspoon basil
i teaspoon cumin seeds, ground
Heat oil. Saute" mushrooms and on-
ion. Combine remaining ingredients
and mix well.
This will stuff a 4- to 5-pound
fowl. It is also good for stuffed vege-
tables.
YAM STUFFING
2 cups yams, cooked, purged
1/2 pound pork sausage, cooked,
drained of fat
4 stalks celery and tops, chopped
2 cups wholewheat bread crumbs
3 tablespoons nutritional yeast
pinch of allspice, ground
i cup dried apricots, chopped fine
i onion, grated
i cup stock
Thoroughly blend all ingredients.
Will stuff a 4- to 5-pound fowl.
APPLE-PRUNE STUFFING
(flourless)
i cup prunes
water to cover
3 apples
pinch of cinnamon, ground
Soak prunes overnight. Remove pits.
Retain liquid as fruit stock. Chop
prunes in small pieces. Core and
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The Natural Foods Cookbook
[Recipe continued from previous page]
cut apples into small pieces, leaving
skins on. Mix both fruits. Add cin-
namon. This will stuff a 4- to 5-
pound fowl.
VEGETABLE STUFFING
2 cups carrots, grated fine
i cup celery and tops, chopped fine
i onion, grated
1 cup summer squash, cubed, raw
2 apples with skins, grated
1/2 cup raisins, chopped
i teaspoon Essence of Sweet Herbs
1/2 teaspoon rosemary
i cup Soybeans, Roasted, ground
1 green pepper, chopped
1/4 cup wheat germ
14 cup soy grits, soaked in
1/2 cup stock
1/2 teaspoon salt
3 tablespoons nutritional yeast
2 eggs, beaten
i teaspoon dill seeds, ground
Combine all ingredients and blend
well. This will stuff a 4- to 5-pound
fowl.
CHESTNUT STUFFING
3 tablespoons oil
i onion, chopped
1 1/2 cups chestnuts, cooked, purged
1/2 cup wheat germ
14 teaspoon salt
3 tablespoons nutritional yeast
i/ 4 cup milk
3 tablespoons parsley, minced
i teaspoon marjoram
i teaspoon Essence of Sweet Herbs
pinch of mace, ground
i potato, cooked, mashed
stock
Heat oil. Saute* onion. Blend with
all remaining ingredients. Add only
enough stock to bind mixture to
good consistency. This will stuff a
4- to 5-pound fowl.
POTATO STUFFING
2 cups potatoes, cooked, mashed
1 onion, grated
2 eggs, beaten
|4 cup wholewheat bread crumbs
i/4 cup soy grits, soaked in
1/2 cup stock
14 teaspoon rosemary
14 teaspoon basil
1/2 teaspoon salt
Thoroughly blend all ingredients.
This will stuff a 4- to 5-pound fowl.
APPLE STUFFING
3 tart apples with skins, grated
1/2 cup seedless raisins
1/2 cup onions, grated
1 clove garlic, minced
2 eggs, beaten
14 cup soy grits, soaked in
1/2 cup stock
1 cup wholewheat bread crumbs
1/2 cup celery and tops, chopped
2 tablespoons nutritional yeast
i teaspoon salt
3 tablespoons parsley, minced
pinch of clove, ground
Thoroughly blend all ingredients.
Will stuff a 4- to 5-pound fowl.
APPLE-SAGE STUFFING
3 tablespoons oil
3 onions, grated
4 tart apples with skins, grated
2 cups wholewheat bread crumbs
1/2 cup wheat germ
14 cup soy grits, soaked in
1/2 cup stock
2 teaspoons sage
1 tablespoon cider vinegar*
1/2 cup yoghurt*
1/2 teaspoon salt
2 tablespoons nutritional yeast
i egg, beaten
Heat oil. Saut onions and apples.
Combine with remaining ingredi-
ents. Blend thoroughly. Will stuff a
4- to 5-pound fowl.
APRICOT STUFFING
3 tablespoons oil
1/2 cup mushrooms, sliced
i onion, sliced
3 tablespoons parsley, minced
3 cups brown rice, cooked
y 2 pound dried apricots, chopped
i cup fresh orange juice
1/2 teaspoon savory
pinch of mace, ground
pinch of cinnamon, ground
14 teaspoon salt
3 tablespoons nutritional yeast
Heat oil. Saut mushrooms, onion
and parsley. Add to remaining in-
gredients and blend thoroughly.
Fowl and Stuffings
This stuffing is especially good for
duck.
ORANGE STUFFING
2 tablespoons oil
i onion, chopped
3 cups brown rice, cooked
1/2 cup stock, hot
juice and grated rind of 2 large
oranges
4 stalks celery and tops, chopped
14 teaspoon salt
3 tablespoons nutritional yeast
i egg, beaten
i tablespoon parsley, minced
i tablespoon honey
14 cup raisins, seedless
14 teaspoon ginger, ground
Heat oil. Saut onion. Add to re-
maining ingredients. Blend thor-
oughly. This stuffing is especially
good for duck.
12
EGGS
Since many recipes for nutritious
egg dishes are available in standard
cookbooks, they are given limited
consideration here.
HINTS:
To preserve texture and flavor, eggs
and dishes in which they pre-
dominate should be cooked slow-
ly, at moderate, even heat. For
oven baking, set oven at 250 F.
to 300 F.; for poaching or boil-
ing, keep temperature just below
boiling point.
EGGS POACHED IN
CORNMEAL MUSH
i cup cornmeal
1 cup stock, cold
2 cups stock, hot
i teaspoon salt
3 tablespoons nutritional yeast
3 tablespoons oil
6 eggs
i tablespoon chives, minced
Mix cornmeal in cold stock. Com-
bine with hot stock, salt and yeast
and blend thoroughly. Cook over
hot water in double boiler for 30
minutes. Rinse shallow pan with
cold water; then pour cornmeal
mush into pan to depth of 3^-inch.
Let stand overnight. Cut into 6
large squares. Heat oil. Saute mush
squares until light brown on each
side. Remove from heat. With
spoon, make hollow in center of
each square. Break an egg into each
hollow. Replace squares in pan.
Cover. Cook over low heat until
eggs are firm (about 5 minutes).
Garnish with chives. Serves 6.
EGGS FLORENTINE (in blender)
2 pounds spinach, washed, trimmed
milk to moisten
14 cup milk powder
6 eggs
3 tablespoons oil
3 tablespoons nutritional yeast
pinch of nutmeg, ground
14 cup Parmesan cheese, grated
Put spinach with small amount of
milk into blender and blend until
smooth. Add milk powder. Blend
again. Turn mixture into oiled cas-
serole. Cover and bake at 300 F.
for 15 minutes. Slip eggs onto spin-
ach mixture. Drizzle with oil. Mix
yeast, nutmeg and cheese together.
Sprinkle mixture over eggs. Bake
for 5 to 10 minutes more. Serves 6.
BAKED FLUFFY OMELET
6 egg yolks
3 tablespoons stock
1/2 teaspoon salt
1 tablespoon nutritional yeast
14 teaspoon chervil
14 teaspoon marjoram
2 tablespoons oil
6 egg whites, beaten stiff
Beat egg yolks until lemon yellow.
Thoroughly blencl all ingredients,
except egg whites. Fold in egg
whites. Preheat oiled pie plate.
Turn mixture into this and bake at
300 F. for 15 to 20 minutes. Serves
6.
CHICKEN LIVER OMELET
3 tablespoons oil
3 chicken livers, chopped
4 eggs, separated
14 teaspoon salt
2 tablespoons nutritional yeast
3 tablespoons chives, chopped
Heat oil. Lightly saute* livers. In a
bowl, beat egg whites until stiff,
and in another, beat egg yolks.
Add salt, yeast arid chives to yolk.
Add livers and blend well. Fold in
egg whites. Turn mixture into oiled
casserole. Bake uncovered at 350 F.
for 15 minutes. Serves 6.
GERMAN BAKED PANCAKE
(in blender)
1/2 cup milk
1/2 teaspoon salt
2 tablespoons nutritional yeast
2 tablespoons oil
14 cup milk powder
1/2 cup wholewheat flour
i teaspoon soy flour
Put all ingredients in blender and
blend until smooth. Turn into cold,
oiled pie plate. Bake for 10 minutes
at 450 F., decrease heat to 350 F.
and bake 10 minutes longer. When
done, pancake will puff up at sides
and be crisp and brown. Serve plain
or garnish with one of the following
mixtures:
Lemon juice, cinnamon, honey
Finely chopped raw apple with
skin, chopped walnuts, nutmeg
Stewed fruit Serves 6.
EGG FOO YONG
3 tablespoons oil
3 stalks celery and tops, chopped
2 scallions, chopped
8 eggs
3 tablespoons nutritional yeast
i tablespoon honey
i tablespoon Essence of Sweet
Herbs
i/ cup meat, fowl or sea food,
sliced thin (leftovers)
i cup mung bean Sprouts
Heat oil. Saute celery and scallions.
Remove from pan and reserve.
Blend eggs, yeast, honey, essence of
sweet herbs together and pour mix-
ture into pan. Cover. Cook over low
heat for i minute. While eggs are
still partly liquid, add meat or fish
and sauteed vegetables. Let cook
over low heat until firm; turn and
cook other side for i/> minute. Gar-
nish with sprouts. Serves 6.
SCRAMBLED HERBED EGGS
12 eggs
14 teaspoon salt
2 tablespoons nutritional yeast
3 tablespoons milk
3 tablespoons any combination
herbs desired: basil, marjoram,
savory, tarragon, thyme, chervil,
dill, parsley, etc.
14 cup milk powder
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[Recipe continued from previous page]
Blend all ingredients. Turn into
heated, oiled pan. Cook, covered,
over low heat, stirring occasionally,
until eggs are set. Serves 6.
PENNSYLVANIA DUTCH EGGS
6 eggs, hard-cooked, shelled
beet juice to cover
juice of i lemon
14 teaspoon salt
i clove garlic, minced
i tablespoon dill, minced
Place all ingredients in a glass jar.
Cover. Refrigerate for 3 days. Lift
out eggs, slice or quarter and use in
salads or as garnishes.
VARIATION:
Add raw onion rings to marinating
liquid. These too can be used as
garnishes.
STUFFED HARD-COOKED EGGS
Cut cooked eggs in half and scoop
out yolks. Sieve or mash yolks and
blend with any of the following:
One of the spreads from chapter
on Spreads; ground cumin seeds,
caraway seeds, dill seeds or celery
seeds; any desired combination of
minced herbs.
Moisten with favorite dressing.
Heap mixture into hollowed egg
white. Garnish with chopped chives.
Chill.
LEFTOVER EGGS
Add leftover egg yolks (uncooked)
to recipe for Zabaglione, souf-
fles, custards, puddings, soup gar-
nishes.
Add leftover egg whites (uncooked)
to recipe for Macaroons, souffle's,
omelets, meringues.
Slice or chop leftover hard-cooked
eggs and add to spreads, meat and
fish sauces, or use as garnish.
OTHER EGG RECIPES
See: Egg Spreads; Italian Egg Soup.
13
CHEESE
Since many recipes for nutritious
cheese dishes are available in stand-
ard cookbooks, they are given
limited consideration here.
Homemade Cheeses
HOMEMADE CREAM CHEESE
Allow fresh cream to sour at room
temperature. This will take about
2 days. Pour the soured cream into
a clean cheese bag and let liquid
drain. Remove solid cheese from
bag. Chill. Form into flat cakes.
Serve as dessert with fresh fruit, or
use in recipes such as Honey Bon-
bons.
See also: Coeur a la Crme; Cheese
Pastry; Cream Cheese Piecrust;
Cream Cheese Cake; Cream
Cheese Cookies; Yoghurt-Cream
Cheese Pie Filling.
HOMEMADE COTTAGE CHEESE
14 tablet junket (rennet)
1/2 gallon water, cold
i gallon skim milk
14 cup buttermilk or acidophilus
milk
1 1/2 teaspoons salt
1/3 cup cream
Dissolve junket tablet in water.
Combine milk and buttermilk and
heat to 70 F. Add junket solution
and stir well. Cover with towel. Let
stand at room temperature 12 to 18
hours, or until smooth, firm curd
forms. Cut curd into i/ 2 -inch pieces,
using a long knife. Heat curd slowly
in pan of hot water until tempera-
ture reaches lukewarm (noF.).
Keep curd at this temperature for
20 to 30 minutes, stirring at 5-
minute intervals to heat all curd
uniformly. When curd is sufficiently
firm, pour mixture onto fine cheese-
cloth in colander to allow whey to
drain off. Shift curd around occa-
sionally by lifting corners of cloth.
After whey has stopped draining off,
draw ends of cheesecloth togethei.
Immerse in cold water. Work with
spoon until curd is entirely free of
whey. Add salt and cream. Mix
thoroughly. Chill.
136 The Natural Foods Cookbook
RUSSIAN COTTAGE CHEESE
PANCAKES
2 cups cottage cheese (see above)
6 eggs, beaten
3 tablespoons oil
i/ 2 cup wholewheat flour
1/2 teaspoon salt
1/2" cup milk powder
i tablespoon nutritional yeast
i teaspoon cumin seeds, ground
Blend all ingredients together.
Form patties. Bake in shallow, oiled
baking dish until delicately brown.
Serve with sour cream on top or
honey blended with stewed apricots,
peaches or plums. Serves 6.
COTTAGE CHEESE WITH HERBS
i pound cottage cheese ( see p. 135)
1 teaspoon chives, minced
14 teaspoon poppy seeds
14 teaspoon caraway seeds
1/2 teaspoon sesame seeds
2 tablespoons cream
teaspoon oil
sprig marjoram, minced
sprig basil, minced
sprig thyme, minced
sprig sage, minced
sprig parsley, minced
sprig dill, minced
3 tablespoons nutritional yeast
Blend all ingredients in bowl and
let stand at least i hour before
using. Use as dip, spread, in salad,
etc.
TANGY COTTAGE
CHEESE-FILLED PANCAKES
BATTER:
4 eggs, beaten
i cup wholewheat flour
1/2 teaspoon salt
i cup milk
14 cup milk powder
Blend all ingredients together until
smooth. Batter should be thin. Pour
onto hot, unoiled soapstone griddle
or into heated, oiled pan. Brown
lightly on both sides.
FILLING:
ii/2 cups cottage cheese (see p. 135)
2 egg yolks, beaten
1/2 teaspoon caraway seeds, ground
1/2 teaspoon celery seeds, ground
14 teaspoon sage, ground
3 tablespoons chives, minced
Mix all ingredients together. Place
i tablespoon of the filling in the
center of each pancake. Fold edges
of pancakes into envelopes. Arrange
filled pancakes in shallow, oiled
baking dish. Bake at 250 F. for 10
minutes. Serve hot or cold, gar-
nished with sour cream or yoghurt.
Serves 6.
VARIATIONS:
Substitute chopped mint for seed
flavorings, sage and chives and
garnish with tresh or stewed fruit.
See also Pancakes Filled with Cot-
tage Cheese.
HOMEMADE KOCH KAESE
i quart cottage cheese (see p. 135)
i teaspoon salt
3 tablespoons caraway seeds, whole
i tablespoon oil
1 1/2 cups water
i egg yolk, beaten
Blend cheese, salt and caraway
seeds. Place in bowl. Cover and set
in warm place. Stir with fork every
day for i week, until cheese is "ripe"
and clear. Heat oil and water. Add
cheese. Cover. Simmer for 20 min-
utes, stirring constantly. Remove
from heat. When cool, blend in
egg yolk. Beat until glossy. Chill,
OTHER RECIPES USING
COTTAGE CHEESE
See: Cottage Cheese Dessert; Molded
Cottage Cheese Dessert; Cottage
Cheese Sherbet; Cottage Cheese
Cake; Cottage Cheese-Yoghurt
Cake; Cottage Cheese Pie Filling;
Cottage Cheese Pie Filling, Re-
frigerated; Russian Cheese Tarts;
Coventry Tart Filling; Cottage
Cheese Dressing; Corn-Cottage
Cheese Casserole.
HOMEMADE IRISH MOSS
CHEESE
14 cup Irish moss (carrageen)
2 cups water
i quart sour milk*
i teaspoon celery seeds, ground
i cup tomatoes, stewed and purged
i tablespoon parsley, minced
Bring Irish moss and water to boil.
Cool. Mix with sour milk. Pour into
muslin bag. Drain off whey. Empty
solid cheese into bowl. Beat remain-
ing ingredients into cheese. Turn
into shallow pan. When set, cut into
squares.
HOMEMADE SOY CHEESE
Soy cheese is also known as soybean
curd or tofu. It may be used the
same way as cottage cheese. The
fresh cheese is fragile. To keep,
wrap in clean cheesecloth, place in
a bowl, cover with cold water and
refrigerate.
When making soy cheese, save
soybean residue for use in bread
dough, cookies, meat, fish or nut
loaves, casserole and soup.
Method No. i (from soy milk)
3 cups soy milk*
juice of 2 lemons
Cheese 737
Heat soy milk over hot water in
double boiler. Bring to boil. Add
lemon juice and stir only long
enough to blend thoroughly. Re-
move from heat. Allow mixture to
cool slowly with top saucepan re-
maining in hot water. When mix-
ture coagulates, strain through fine
cheesecloth.
Method No. 2 (from soy flour)
i cup soy flour (use full-fat soy
flour)
1 cup water, cold
2 cups water, boiling
juice of 2 lemons
Beat soy flour into cold water until
it forms a smooth paste. Add to boil-
ing water and cook for 5 minutes.
Add lemon juice. Remove from heat
and let cool. When it coagulates,
strain through fine cheesecloth.
Recipes Using Other
Natural Cheeses
CHEESE SOUFFLE"
3 tablespoons oil
3 tablespoons wholewheat flour
1 teaspoon soy flour
2 cups milk, hot
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon thyme
6 eggs, separated
1/2 cup hard cheese, grated
Heat oil. Blend in flours. Gradually
add milk and cook over gentle heat,
stirring, until smooth and thickened.
Blend in milk powder, salt, yeast,
and thyme. Remove from heat.
When cool, blend in beaten egg
yolks and cheese. Fold in stiffly
beaten egg whites. Turn into oiled
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The Natural Foods Cookbook
[Recipe continued from previous page]
casserole or oiled individual custard
cups. Bake uncovered at 350 F., i
hour for casserole, 45 minutes for
individual custard cups. Do not
open oven door while baking.
Serves 6.
VARIATION:
Before baking, acid to mixture i/ 2
to i cup of leftover meat, fish,
fowl or vegetables, minced fine.
CHEESE FONDUE
6 eggs, beaten
3 cups mill.
1/2 cup milk powder
3 cups wholewheat bread crumbs
3 cups hard cheese, grated
2 tablespoons oil
3 tablespoons nutritional yeast
1/2 teaspoon basil
1/2 teaspoon sweet marjoram
14 teaspoon salt
Blend all ingredients together. Mix
lightly. Turn into oiled casserole.
Bake at 350 F. for about 30 min-
utes, until lightly browned. Serves 6.
CHEESE-SOY SOUFFLE
3 tablespoons oil
14 cup soy flour
1% cups milk, hot
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon tarragon
1 1/2 cups hard cheese, grated
6 eggs, separated
Heat oil. Blend in flour. Gradually
add milk. Stir until smooth and
thickened. Blend in salt, yeast, tar-
ragon and cheese. Remove from
heat. When cool, blend in egg yolks.
Fold in stiffly beaten egg whites.
Turn mixture into oiled casserole,
or oiled individual custard cups.
Bake uncovered at 350 F., 45 min-
utes for casserole, 30 minutes for
custard cups. Do not open oven door
while baking. Serves 6.
CORNMEAL-CHEESE SOUFFLE
1/2 cup cornmeal
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon rosemary
1 1/2 cups milk
6 eggs, separated
1 1/2 cups hard cheese, grated
Mix cornmeal, milk powder, salt,
yeast and rosemary. Beat into milk.
Cook in double boiler over hot
water until mixture thickens slightly.
Remove from heat. Cool. Blend in
egg yolks and cheese. Fold in stiffly
beaten egg whites. Turn mixture
into oiled casserole, or oiled indi-
vidual custard cups. Bake uncovered
at 325 F., i hour for casserole, 45
minutes for custard cups. Serves 6.
BAKED CHEESE-CORNMEAL
CASSEROLE
1/2 cup cornmeal
1/2 cup milk powder
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon sage, ground
i cup milk, cold
i cup milk, scalded and hot
3 tablespoons oil
1 1/2 cups hard cheese, grated
1/9 cup Soybeans, Roasted, ground
Mix cornmeal, milk powder, salt,
yeast and sage. Beat into cold milk.
Gradually add hot milk and cook,
covered, in double boiler over hot
water. Stir occasionally. When it
thickens into mush, add oil and
cheese and stir until smooth. Turn
into oiled 8-inch-square pan and let
Cheese
cool. Sprinkle with Soybeans. Bake,
uncovered, at 350 F. for 15 minutes.
Cut into squares before serving.
Serves 6.
CHEESE CASSEROLE WITH
WHOLEWHEAT BERRIES
3 cups tomato juice
1/2 cup wholewheat flour
i tablespoon soy flour
i onion, grated
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon oregano
i cup hard cheese, grated
3 cups wholewheat berries, cooked
6 slices bacon, broiled, minced
Blend tomato juice, flours, onion,
salt, yeast and oregano. Cook, cov-
ered, over low heat until mixture
simmers. Remove from heat. Add
cheese. Put wholewheat berries into
oiled casserole and pour sauce over.
Garnish with bacon bits. Bake un-
covered at 350 F. for 45 minutes.
Serves 6.
CHEESE PIE
piecrust for g-inch pie (for recipes,
see under Piecrust)
1/2 pound hard cheese, grated
2 tablespoons wholewheat flour
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon marjoram
6 eggs
1 1/2 cups milk
Line pie plate with pastry. Blend
cheese, flour, salt, yeast and mar-
joram. Spread over pastry. Blend
eggs and milk. Pour over cheese
mixture. Bake until knife inserted
in center of cheese comes out clean:
at 400 F. for 15 minutes, then at
300 F. for 15 minutes, then at 300
F. for 30 minutes. Serve hot or cold.
Serves 6.
VARIATION:
Individual cheese tartlets may be
made in the same manner. De-
crease baking time to 20-25 min-
utes.
See also Cheese-Onion Pie.
ROQUEFORT MOUSSE
]/2 pound Roquefort cheese
1/2 cup milk
i cup cream, whipped
1 tablespoon chives, minced
Press cheese through coarse sieve.
Add milk. Blend. Cook in double
boiler over hot water until mixture
is smooth. Cool. Fold in whipped
cream. Turn into flat shallow mold.
Chill until firm. Unmold on salad
greens. Garnish with chives. Serves 6.
CHEESE TURNOVERS
2 cups hard cheese, grated
2 cups Soybeans, Roasted, grated
milk
favorite pastry dough (see under
Pastries)
Mix cheese and soybeans together.
Add enough milk to moisten. Roll
pastry thin. Cut into rounds. Fill
with stuffing. Fold in half. Seal
edges. Prick tops. Arrange on oiled
cooky sheet. Bake at 450 F. for
about 8 minutes. Serves 6.
BAKED CHEESE CHARLOTTE
6 slices wholewheat bread
21/2 cups milk, scalded
4 egg yolks, beaten
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 teaspoon nutmeg, ground
i cup hard cheese, grated
4 e gg whites, beaten stiff
14 cup sunflower seeds
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The Natural Foods Cookbook
[Recipe continued from previous page]
Cut 4 slices of bread in half. Dip
into milk and arrange in shallow,
oiled baking pan. Cut remaining
slices of bread into cubes and soak
in milk. Meanwhile, blend egg
yolks, milk powder, salt, yeast, nut-
meg and cheese together. Add cubed
bread to mixture; fold in egg whites.
Pour mixture over bread in pan.
Bake at 350 F. for about 30 min-
utes. Garnish with sunflower seeds.
Serves 6,
Put into blender milk, eggs, milk
powder, salt, yeast, onion and dill
and blend until smooth. Arrange 6
slices of bread close together in
bottom of shallow, oiled baking
pan. Top with cheese. Close sand-
wiches with remaining bread. Pour
milk mixture over sandwiches. Bake
at 350 F. for about 20 minutes,
putting under broiler during the
last few minutes to brown. Cut into
6 portions. Serves 6.
BAKED CHEESE SANDWICHES
(in blender)
2 cups milk
2 eggs
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons nutritional yeast
i onion, chopped
i sprig dill
12 slices wholewheat bread
i tablespoon oil
i pound hard cheese, sliced
OTHER RECIPES USING CHEESE
See: Cheese Spreads; Soy Cheese
Spread; Cheese Crackers; New
England Cheese Soup; Baked Egg-
plant Slices; Eggplant Casserole;
Cheese Pastry; Eggs Florentine;
Walnut Cheese Loal; Risotto;
Cheese Bread; Soy Cheese Sher-
bet; cheese-cake recipes under
Cake; cheese piecrusts under Pie-
crust.
14
DRIED BEANS
AND PEAS
HINTS:
ii/2 cups of dried beans will serve 6.
Split peas, lentils, pinto beans and
black-eye peas can be cooked
without soaking. Other legumes
should be soaked first.
The volume of dried legumes is in-
creased by soaking and cooking.
Some double in si/e; lentils more
than double in size; soybeans in-
crease their original volume 21/2
to 3 times.
To retain nutritive values and de-
velop full, natural flavor, simmer
legumes in water in which they
were soaked. Gentle cooking, with
a minimum of stirring, will keep
them firm and unbroken. Their
flavor is enhanced if salt, onions
and herbs are added to soaking
and simmering water.
After soaking overnight, most beans
require 2 to 2i/> hours of simmer-
ing. Soaking time may be reduced
as follows:
1. Plunge dried beans into boil-
ing water and cook for 2 min-
utes. Remove from heat and
soak for i hour. Then com-
plete cooking.
2. Grind dried beans in a home
flour grinder. Bean flour can
then be cooked immediately in
a double boiler. Preliminary
soaking is eliminated and cook-
ing time reduced.
When beans are soaked overnight
(especially soybeans), refrigerate
to prevent any possible fermen-
tation.
In making bean pulp, sieve beans
while they are still hot. They are
easier to puree, and less residue
remains, if they are not too well
drained beforehand. One cup of
pure*e plus a little bean stock will
almost equal the original measure
of cooked beans. Any remaining
stock should be saved for soup.
Prepare enough dried legumes at
one time to use in several dishes.
For variety, try some of the follow-
ing in recipes: pea beans (navy),
jumbo marrow, fat marrow, yel-
low eyes, red kidney, Great North-
ern, California small white, pinto,
cranberry, fava, Salon ica, mung
(Kalamata) beans; large and baby
limas; green split peas, yellow
split peas, green whole peas, yel-
low whole peas, cowpeas, chick
peas (garbanzos), black-eyed peas;
different varieties of lentils and
soybeans, etc.
The Natural Foods Cookbook
Soybeans
BASIC SOYBEAN FILLER
1 cup soybeans, dried
3 cups stock
Soak soybeans in stock and refriger-
ate overnight. Drain beans. Grind
in food grinder with medium knife.
Place ground soybeans in pan with
stock in which they were soaked.
Simmer i !/<? to 2 hours, or until ten-
der, stirring occasionally. Use this
filler in bread dough, cereal, soup,
meat, fish, fowl, vegetable or nut
casseroles or loaves, stuffed tomatoes,
eggplants, peppers, onions.
BROILED SOYBURGERS
2 cups soybeans, cooked, purged
i onion, grated
i clove garlic, minced
i carrot, grated
1 stalk celery and tops, chopped
1/2 cup wheat germ
2 eggs, beaten
14 cup soy grits, soaked in
i/ 2 cup stock
3 tablespoons oil
3 tablespoons nutritional yeast
1/2 teaspoon salt
1/2 cup brown rice, cooked
1/2 teaspoon dill seeds, ground
1 sprig dill, minced
Blend all ingredients and mold into
patties. Broil until brown on each
side. Serves 6.
SOYBEAN RING (in blender)
14 cup stock
1/2 cup tomato juice
2 eggs
2 tablespoons oil
2 cups soybeans, cooked
2 stalks celery and tops, chopped
14 green pepper
1/2 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon sage
i sprig parsley
i cup buckwheat, cooked
Blend all ingredients except buck-
wheat in food blender until smooth.
Combine with buckwheat. Turn
into oiled ring mold and bake at
350 F. for 45 minutes. Unmold and
serve. Serves 6.
BAKED SOYBEAN CROQUETTES
1 cup tomatoes, stewed, purged
2 tablespoons oil
i onion, grated
1 1/2 cups celery and tops, chopped
i teaspoon salt
i teaspoon oregano
5 tablespoons wholewheat flour
3 tablespoons nutritional yeast
3 cups soybeans, cooked, purged
1 egg, beaten with
2 tablespoons milk
cornmeal
3 tablespoons parsley, minced
Mix tomatoes, oil, onion, celery,
salt and oregano together in pot.
Cover. Slowly bring to boil. Add
flour and continue to cook over
low heat, stirring occasionally, until
thickened. Let cool and blend with
yeast and soybean pure*e. Shape into
12 croquettes. Dip in egg mixture
arid roll in cornmeal. Arrange in
oiled baking pan. Bake at 300 F.
for 20 to 30 minutes. Garnish with
parsley. Serves 6.
SOYBEAN CASSEROLE
2 cups soybeans, cooked
2 cups corn, cooked
14 cup hard cheese, grated
2 cups tomatoes, stewed
14 cup stock
3 tablespoons oil
i bay leaf, crushed
3 tablespoons parsley, minced
1/2 teaspoon thyme
!4 cup wheat germ
In oiled casserole alternate a layer
of beans, a layer of corn, a layer of
cheese and a layer of tomatoes. Re-
peat until all ingredients are used.
Mix stock with oil, bay leaf, parsley
and thyme and pour into casserole.
Garnish with wheat germ. Bake, cov-
ered, at 350 F. for 30 minutes.
Serves 6.
BAKED SOYBEANS
4 cups soybeans, cooked
i onion, grated
1/2 green pepper, chopped
i carrot, grated
1/2 cup celery and tops, chopped
3 tablespoons molasses
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
1/4 teaspoon thyme
14 teaspoon summer savory
4 slices bacon, broiled, minced
tomato juice, as needed
Mix all ingredients except bacon
and tomato juice. Turn mixture into
oiled casserole. Cover with bacon
bits. Cover casserole and bake at
350 F., \y 4 to 2 hours, adding to-
mato juice from time to time, as
needed. Uncover casserole for last
30 minutes of baking. Serves 6.
SOYBEAN-LENTIL LOAF
i cup soybeans, cooked
i cup lentils, cooked
1 cup brown rice, cooked
1/2 cup wheat germ
14 cup soy grits, soaked in
1/2 cup stock
2 cups milk
3 tablespoons nutritional yeast
1 tablespoon mint, minced
2 tablespoons parsley, minced
i teaspoon celery seeds, ground
Dried Beans and Peas 143
Blend all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
30 minutes. Serves 6.
STEWED SOYBEANS
3 cups soybeans, cooked
i cup tomatoes, stewed
3 tablespoons nutritional yeast
1/2 teaspoon salt
i cup celery and tops, chopped
i onion, grated
i bay leaf
14 teaspoon sage, ground
Mix all ingredients together. Sim-
mer for 10 minutes. Serves 6.
SOYBEAN SOUFFLE
3 tablespoons oil
3 tablespoons wholewheat flour
i cup milk, hot
i cup soybeans, cooked, purged
1 onion, grated
3 tablespoons nutritional yeast
1/2 teaspoon salt
1/9 teaspoon sage, ground
4 egg yolks, beaten
4 egg whites, beaten stiff
Heat oil. Blend in flour. Gradually
add milk and continue to cook, stir-
ring, until thickened. Remove from
heat. Add soybeans, onion, yeast, salt
and sage. When cool, blend in egg
yolks and fold in egg whites. Turn
mixture into oiled casserole or oiled
individual custard cups. Bake at
300 F. about 50 minutes for cas-
serole, 35 minutes for custard cups,
until firm. Serves 6.
SOYBEAN SQUARES
5 cups soybeans, cooked, purged
2 tablespoons oil
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon summer savory
1/2 teaspoon basil
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Blend all ingredients. Turn into
shallow, oiled pan to depth of 2
inches. Bake at 300 F., i\/ 2 to 2
hours, or until firm. Cut into
squares. Serve with tomato or mush-
room sauce. Leftovers may be used
as basis for spreads. Serves 6.
ROASTED SOYBEANS
14 cup soybeans, dry
i cup cold water
Soak soybeans overnight and keep
in refrigerator. The next day, drain
liquid and reserve as stock. Dry soy-
beans between towels. Spread out
on shallow pan and roast for 2 hours
in 200 F. oven. Then place under
broiler and continue to cook, stir-
ring frequently, until soybeans are
brown. They may then be used just
as they are, or oiled and seasoned.
Leave whole or grind, if desired, in
blender or food grinder and use as
topping the same way as nuts.
LEFTOVER SOYBEANS
Use small amounts of cooked soy-
beans in sandwich spreads; stuffed
eggs and tomatoes, green peppers,
eggplants, or onions; as a filler in
meat, fish, fowl, vegetable or nut
loaves, casseroles or patties; stews
and soups.
Lentils
BAKED LENTIL LOAF
21/2 cups lentils, cooked
i cup millet, cooked
1 egg, beaten
2 slices bacon, broiled, chopped
2 onions, grated
i clove garlic, minced
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 cup parsley, minced
14 teaspoon thyme
pinch of nutmeg, ground
stock
Blend all ingredients, adding only
enough stock to moisten. Turn into
oiled loaf pan. Bake at 375 F. for
40 to 45 minutes. Serve with favorite
sauce. Serves 6.
LENTIL ROAST
3 cups lentils, cooked, purged
i cup potatoes, cooked, pureed
1/2 cup soy grits, soaked in
i cup stock
i egg
i onion, grated
1/2 teaspoon sage, ground
3 tablespoons oil
i teaspoon salt
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
juice of i lemon
stock
Blend all ingredients, adding enough
stock to give mixture a good con-
sistency. Turn into oiled casserole.
Cover and bake at 350 F. for 30
minutes. Serves 6.
LENTILS BAKED IN
SWEET-SOUR SAUCE
2 tablespoons oil
2 tablespoons wholewheat flour
1 cup stock, hot
14 teaspoon salt
2 tablespoons nutritional yeast
3 tablespoons cider vinegar *
3 tablespoons molasses
3 cups lentils, cooked
Heat oil. Blend in flour. Gradually
add stock. Stir until thickened. Add
salt, yeast, vinegar and molasses.
Blend thoroughly. Cover. Simmer 5
minutes. Add lentils. Turn mixture
into oiled casserole. Bake, covered,
at 350 F. for about 20 minutes,
until liquid is absorbed. Serves 6.
LENTIL TIMBALES
2 cups lentils, cooked, purged
i cup bulgur, cooked
i cup sunflower-seed meal
3 tablespoons nutritional yeast
1/2 teaspoon salt
14 teaspoon basil
Thoroughly blend all ingredients.
Turn into oiled muffin pans. Bake
at 300 F. for 30 to 40 minutes.
Serve with favorite sauce. Serves 6.
LENTIL RISSOLES
3 cups lentils, cooked, purged
i cup cornmeal mush, cooked
1/2 cup soy grits, soaked in
1 cup stock
2 tablespoons oil
3 tablespoons parsley, minced
1/4 teaspoon sage, ground
14 teaspoon savory
i/ t teaspoon rosemary
1/2 teaspoon salt
3 tablespoons nutritional yeast
1 egg, beaten with
2 tablespoons milk
wheat germ
Blend all ingredients together ex-
cept egg mixture and wheat germ.
Form into cones, cylinders, or any
other desired shape. Dip into egg
mixture and roll in wheat germ.
Broil until brown on all sides.
Serves 6.
EAST INDIAN LENTIL KEDGEREE
2 tablespoons oil
i onion, chopped
1 clove garlic, minced
1 1/2 quarts stock
2 bay leaves
Dried Beans and Peas
1/2 teaspoon cinnamon, ground
1 2 cardamom seeds, ground
1/4 teaspoon mace, ground
6 cloves, whole
3 tablespoons nutritional yeast
i cup lentils, soaked overnight
i cup brown rice, raw
Heat oil in large pot. Saute* onion
and garlic. Add rest of ingredients,
except rice, to pot and cover. Sim-
mer for ii/ 2 hours. Then add rice.
Cover again and simmer for an ad-
ditional 30 minutes. Drain off any
remaining liquid. Steam lentil-rice
mixture until rice is dry and fluffy.
Serves 6,
SPANISH LENTILS
3 cups lentils, cooked
2 cups tomatoes, stewed
3 tablespoons oil
onion, chopped
green pepper, chopped
teaspoon soy flour
teaspoon salt
tablespoons nutritional yeast
teaspoon oregano
teaspoon celery seeds, ground
Combine all ingredients. Cover and
simmer until thoroughly heated.
Serves 6.
ASIAN LENTILS
3 tablespoons oil
i onion, grated
i clove garlic, minced
i tablespoon honey
3 tablespoons nutritional yeast
i teaspoon tarragon
4 cups lentils, cooked, purged
1/2 cup hard cheese, grated
Heat oil. Saute* onion and garlic.
Blend in remaining ingredients
except cheese. Cover and heat
thoroughly. Garnish with cheese.
Serves 6.
146 The Natural Foods Cookbook
Other Legumes
BEAN LOAF
3 tablespoons oil
i onion
3 cups cranberry beans, cooked
i egg, beaten
i carrot, grated
1/2 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon savory
i cup wholewheat bread crumbs
1/2 cup nuts, ground
Heat oil and saute* onions. Combine
with remaining ingredients and
blend thoroughly. Turn into oiled
loaf pan. Bake at 350 F. until well
browned, about i hour. Serve with
favorite sauce. Serves 6.
SAVORY LIMA BEANS
4 cups lima beans, cooked
i cup tomatoes, stewed
i cup celery and tops, chopped
i onion, minced
i clove garlic, minced
i/2 teaspoon salt
3 tablespoons nutritional yeast
i/4 cup soy grits, soaked in
1/2 cup stock
i teaspoon chervil
3 slices bacon, broiled, minced
Combine all ingredients except
bacon bits. Cover. Simmer for 15
minutes. Serve garnished with bacon
bits. Serves 6.
Heat oil. Blend in flour. Gradually
add milk and cook over gentle heat.
When thickened, add salt, yeast and
cheese, blend and continue to cook
until cheese is melted and sauce is
smooth. Add beans. When thor-
oughly heated, garnish with chives
and serve. Serves 6.
MEXICAN FRIJOLES
3 cups pinto beans, cooked, purged
i clove garlic, minced
i onion, grated
3 tablespoons nutritional yeast
i tablespoon Essence of Sweet Herbs
1/2 cup hard cheese, grated
Mix all ingredients. Heat in double
boiler until cheese is melted and
blended. Serves 6.
LIMA BEAN CASSEROLE
3 cups lima beans, cooked
i/ 4 cup soy grits, soaked in
1/2 cup stock
3 carrots, cooked, cubed
i onion, minced
1/2 teaspoon salt
3 tablespoons nutritional yeast
stock
4 slices bacon, broiled, minced
Combine all ingredients except
bacon, adding enough stock to mois-
ten. Turn into oiled casserole. Cover
and bake at 350 F. for 30 minutes.
Garnish with bacon. Serves 6.
BEANS IN CHEESE SAUCE
2 tablespoons oil
2 tablespoons wholewheat flour
1 1/2 cups milk, hot
1/2 teaspoon salt
3 tablespoons nutritional yeast
1 1/2 cups hard cheese, grated
3 cups fava beans, cooked
3 tablespoons chives, minced
BEAN-LENTIL CROQUETTES
2 cups beans, cooked, purged
2 cups lentils, cooked, purged
14 cup soy grits, soaked in
i/ 2 cup stock
i teaspoon salt
3 tablespoons nutritional yeast
i teaspoon chervil
i egg, beaten with
2 tablespoons milk
Soybeans, Roasted, ground
Blend all ingredients except egg
mixture and soybeans. Shape into
croquettes. Dip in egg batter and
roll in soybeans. Brush with oil and
broil, turning a few times to brown
on all sides. Serves 6.
BEAN AND MEAT STEW
3 tablespoons oil
i onion, chopped
1/2 pound lean meat, freshly ground
3 cups tomatoes, stewed
3 cups beans, cooked
i teaspoon salt
3 tablespoons nutritional yeast
i bay leaf
i teaspoon oregano
i sprig parsley, minced
Heat oil. Saute* onion and meat.
Add remaining ingredients. Cover
and simmer for 15 minutes. Serves 6.
BEANS AND SUCCOTASH
3 tablespoons oil
i onion, chopped
1 clove garlic, minced
1/2 green pepper, chopped
2 cups corn, cooked
2 cups beans, cooked
i teaspoon salt
3 tablespoons nutritional yeast
i teaspoon savory
stock
Heat oil. Saut onion, garlic and
pepper. Add remaining ingredients,
using enough stock to moisten.
Dried Beans and Peas 147
Cover pot and simmer for 20 min-
utes. Serves 6.
SOUTHERN HOPPING JOHN
2 cups ham stock
3 cups black-eye peas, cooked
i cup ham, cooked, cubed
i cup brown rice, cooked
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
Combine all ingredients. Cook until
thoroughly heated. Serves 6.
LEFTOVER DRIED BEANS AND PEAS
Add small amounts of cooked beans
or peas, whole or purged, to
spread, soups, salads, meat, fish,
fowl, nut or vegetable loaves or
casseroles.
OTHER RECIPES USING DRIED BEANS
AND PEAS
See: Egg-Lentil Spread; Soybean
Spread; Soy Milk and Soy Milk,
Spiced; Winter Salad; Soybean-
Cheese Salad; Soybean-Vegetable
Salad; Soybean Molded Salad;
Italian Lung-Bean Stew; Sweet-
Sour Lentil Sauce; Lentil Stuffing;
Homemade Soy Cheese; Barley-
Lentil Kasha; Barley Soybean Cas-
serole; Soy Bread; Wholewheat-
Soy Piecrust; Spiced Soybean Pie
Filling; see under Soup: Soybean
Soup; Cream of Soy Soup; Lentil
Soup; Lima Bean Soup; Black
Bean Soup.
See also: Sprouts, for sprouting of
dried beans and peas.
15
NUT ENTREES
HINTS:
Use fresh, raw, unoiled, unsalted
nuts.
Grind small quantities as needed.
Experiment with different varieties
in recipes such as: almonds,
beechnuts, Brazil nuts, butternuts,
cashews, coconuts, filberts (hazel-
nuts), hickory nuts, peanuts, pe-
cans, pine (pignolia) nuts, pis-
tachio nuts, walnuts (English and
black).
PECAN LOAF
2 cups pecans, ground
1 cup wholewheat bread crumbs
14 cup soy grits, soaked in
1/2 cup stock
2 eggs, beaten
2 onions, grated
14 cup mushrooms, chopped
14 cup celery and tops, chopped
Vz g reen pepper, chopped
i cup milk
1/2 cup milk powder
1/2 teaspoon salt
3 tablespoons parsley, minced
1/2 teaspoon sage
3 tablespoons nutritional yeast
Blend all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
30 minutes. Serve with favorite
sauce. Serves 6.
CASHEW-ALMOND LOAF
i cup cashews, ground
i cup almonds, blanched and
ground
i cup brown rice, cooked
14 cup soy grits, soaked in
1/2 cup stock
1 egg, beaten
2 onions, grated
14 cup parsley, minced
14 cup wheat germ
1/2 teaspoon salt
3 tablespoons nutritional yeast
i/ 2 teaspoon thyme
14 cup wheat germ
Blend all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
30 minutes. Serve with favorite
sauce. Serves 6.
WALNUT-CHEESE LOAF
i cup walnuts, ground
1 cup hard cheese, ground
1/2 cup wheat germ
14 cup soy grits, soaked in
1/2 cup stock
2 onions, chopped and saute"ed
juice of 1/2 lemon
2 eggs, beaten
1/4 teaspoon salt
3 tablespoons nutritional yeast
i teaspoon caraway seeds, ground
Combine all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
30 minutes. Serve with favorite
sauce. Serves 6.
FILBERT-POTATO LOAF
i cup filberts, ground
3 cups potatoes, cooked, pureed
i cup celery and tops, chopped
i onion, chopped and sauteed
i teaspoon salt
3 tablespoons nutritional yeast
14 cup soy grits, soaked in
1/2 cup stock
i egg, beaten
14 teaspoon nutmeg, ground
3 tablespoons parsley, minced
Combine all ingredients. Turn into
oiled loaf pan. Bake at 350 F. for
30 minutes. Serve with favorite
sauce. Serves 6.
NUT-CORNMEAL PATTIES
1 1/2 cups cornmeal
1/2 cup stock, cold
cup stock, hot
stalk celery and tops, chopped
onion, grated
green pepper, chopped
carrot, grated
14 cup soy grits, soaked in
1/2 cup stock
14 teaspoon sage, ground
14 teaspoon rosemary
14 teaspoon savory
1/2 teaspoon salt
3 tablespoons nutritional yeast
2 cups nuts, ground
Mix cornmeal in cold stock. When
blended, combine with hot stock in
top of double boiler and cook over
Nut Entrees
direct heat, stirring constantly, until
mixture comes to a boil. Cover and
set over bottom of double boiler, to
which hot water has been added.
Continue cooking for 30 minutes,
or until thickened into mush. Add
remaining ingredients except nuts.
Cook 20 minutes longer. Remove
from heat. When cool, add nuts.
Shape mixture into patties. Broil
until brown on each side. Serves 6.
PEANUT-SPINACH LOAF
(in blender)
ie gg
i onion, chopped
i pound spinach, cooked, cold
i cup peanuts
i sprig parsley
i clove garlic
i cup wholewheat bread crumbs
1/2 teaspoon salt
3 tablespoons nutritional yeast
pinch of mace, ground
Gradually blend egg, onion, spin-
ach, peanuts, parsley and garlic in
blender until smooth. Pour into
bowl. Add remaining ingredients
and mix well. Turn into oiled loaf
pan. Bake at 350 F. for 30 minutes.
Serves 6.
NUT-OATMEAL CASSEROLE
3 tablespoons oil
i onion, sliced
14 cup mushrooms, sliced
3 eggs, beaten
i cup oatmeal, cooked
i cup nuts, ground
1/2 cup wheat germ
1/2 teaspoon salt
3 tablespoons nutritional yeast
i tablespoon Essence of Sweet Herbs
3 tablespoons parsley, minced
14 teaspoon sage, ground
1/2 cup milk powder
stock
[Recipe continued on next page]
750 The Natural Foods Cookbook
[Recipe continued from previous page]
Heat oil. Saut onion and mush-
rooms. Blend with remaining ingre-
dients, adding enough stock to mois-
ten. Bake at 325 F. for 45 minutes,
adding more stock if needed. Serves
6.
LEFTOVER NUT ENTREES
Moisten with favorite dressing and
use as spread.
Add to soups and meat, sea food,
fowl or vegetable loaves or cas-
seroles.
ADDITIONAL RECIPES USING NUTS
See: Nut Cream; Nut Butters; Nut
Spreads; Nut Milk; East Indian
Coconut Soup; Squash-Chestnut
Soup; Nut Dumplings; Vegetable-
Chestnut Stew; nut stuffings listed
under Stuffing; Sprouted Wheat
Patties, Broiled; Chestnut Pure;
Chestnut Souffte; Nut Ice Cream;
Almond Sauce; nut cakes listed
under Cakes; Almond Filling; nut
cookies listed under Cookies; Nut
Crumb Pie Shell; Chestnut Pie
Filling; Coconut Shreds.
16
GRAINS
The whole-grain dishes made from
the following recipes can be served
the same way as potatoes or other
starch foods.
Wholewheat
STEAMED WHOLEWHEAT BERRIES
4 cups seasoned stock
2 cups wholewheat berries, raw
2 tablespoons oil
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
Bring stock to boil in top of double
boiler, over direct heat. Add whole-
wheat, oil and yeast, cover and set
on bottom of double boiler to which
hot water has been added. Cook
over gentle heat until grains have
absorbed all liquid. Garnish with
parsley and serve. Leftovers may be
reheated and added to soup, cereal
or bread dough. Serves 6.
BROILED SPROUTED WHEAT
PATTIES (in blender)
2 cups wholewheat berries, Sprouted
i cup nuts
onion
cup milk
tablespoon soy flour
teaspoon salt
tablespoons nutritional yeast
sprig parsley
e g
2 cups whole-grain bread crumbs
(about)
Blend all ingredients, except bread
crumbs, in blender until smooth.
Turn into bowl. Add enough bread
crumbs to make mixture stiff. Shape
into patties. Arrange on oiled
cookie sheet. Broil on each side un-
til golden brown. Serves 6.
WHOLEWHEAT SOUFFLE
1 1/2 cups seasoned stock
1/2 cup cracked wheat
3 tablespoons nutritional yeast
2 tablespoons oil
% cup milk
3 eggs, separated
1/2 cup cheese, grated
1/2 teaspoon celery seeds, crushed
Heat stock in top of double boiler
over direct heat. When boiling, add
wheat, yeast and oil. Cover. Place
over bottom of double boiler, to
[R*cip continued on next pag]
The Natural Foods Cookbook
[Recipe continued from previous page]
which hot water has been added.
Cook over gentle heat until wheat
has absorbed liquid. Cool to luke-
warm. Stir in milk, egg yolks, cheese
and celery seeds. Fold in stiffly
beaten egg whites. Turn into oiled
custard cups. Bake at 350 F. for
30 minutes. Serves 6.
OTHER RECIPES USING WHOLEWHEAT
BERRIES
See: Wholewheat Berry Chowder;
Wholewheat Berry Cereal Soup;
Armenian Meat Balls; Meat Loaf
with Wholewheat Berries; Cheese
Casserole with Wholewheat Ber-
ries; Wholewheat Sprouts; Soaked
Wholewheat Bread; Baked Whole-
wheat Berry Pudding.
Bulgur
BASIC BULGUR
2 tablespoons oil
2 cups bulgur, raw
4 cups stock, hot, seasoned
Heat oil. Saute* bulgur, making sure
all grains are coated with oil. Add
stock gradually to bulgur. Cover
tightly. Simmer gently for 15 min-
utes or until bulgur has absorbed
all liquid. Serves 6.
VARIATIONS:
Substitute tomato juice for stock.
Add any of the following ingredi-
ents to the bulgur mixture as it
simmers: diced green peppers;
sliced onion; chopped scallions;
diced celery; grated carrot;
sliced mushrooms; minced garlic;
minced parsley, dill or other
herbs.
Nutritional yeast may be added to
stock.
OTHER RECIPES USING BULGUR
See: Bulgur Stuffing; Bulgur Raisin
Pudding.
Rye
STEAMED WHOLE RYE
4 cups seasoned stock
2 cups whole rye grains, raw
2 tablespoons oil
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
Heat stock in top of double boiler
over direct heat. When boiling, add
rye, oil and yeast. Cover. Place over
bottom of double boiler, to which
hot water has been added. Cook
over gentle heat until grain has ab-
sorbed all liquid. Garnish with pars-
ley before serving. Leftovers may be
reheated, added to soup, cereal or
bread dough. Serves 6.
RYE SOUFFLE
1 1/2 cups seasoned stock
1/2 cup cracked rye
3 tablespoons nutritional yeast
2 tablespoons oil
34 cup milk
3 eggs, separated
1/2 cup cheese, grated
1/2 teaspoon caraway seeds, crushed
Heat stock in top of double boiler
over direct heat. When boiling, add
rye, yeast and oil. Cover. Place over
bottom of double boiler, to which
hot water has been added. Cook
over gentle heat until rye has ab-
sorbed liquid. Remove from heat
and cool to lukewarm. Stir in milk,
egg yolks, cheese and caraway seeds.
Fold in stiffly beaten egg whites.
Turn into oiled custard cups. Bake
at 350 F. for 30 minutes. Serves 6'.
Grains
OTHER RECIPES USING RYE
See: Mix-Your-Own-Cereal Blend;
Cereal Soup; breads listed under
Rye Bread; Rye Pancakes; Rye
Bread Torte; Boston Brown
Bread; Rye-Honey Cookies; Rye
Pie Shell; Rye-Rice Piecrust.
Rice
STEAMED RICE
2 cups seasoned stock
1 cup brown rice, raw
2 tablespoons oil
3 tablespoons nutritional yeast
3 tablespoons parsley, minced
i teaspoon marjoram
Heat stock in top of double boiler
over direct heat. When boiling, add
rice, oil and yeast. Place over bot-
tom of double boiler, to which hot
water has been added. Cook gently
for 30-40 minutes, or until grains
have absorbed all liquid. Garnish
with parsley and marjoram. Left-
overs may be reheated, added to
soup, cereal or bread dough.
Serves 6.
VARIATIONS:
If rice is to be cooked for use in
desserts, substitute 2 cups of milk
for stock. Omit parsley and mar-
joram and add i/% teaspoon
crushed anise.
RISOTTO
2 tablespoons oil
i onion, chopped
i clove garlic, minced
1 cup brown rice, raw
2 cups seasoned stock, hot
3 tablespoons nutritional yeast
1/2 teaspoon rosemary
3 tablespoons parsley, minced
pinch of saffron
1/2 cup cheese, grated
Heat oil and saute" onion and garlic.
Add rice and cook for 3 minutes
more, stirring constantly. Each grain
should be golden. Dissolve yeast,
herbs and saffron in stock. Pour 1/2
cup of stock into rice mixture.
Cover and simmer gently, gradually
adding rest of stock as liquid is ab-
sorbed (rice should be tender in
about 30 minutes). Add 14 cup
cheese a few minutes before rice is
done. When cheese is melted
through, remove from heat. Top
with remaining cheese and serve.
Serves 6.
RICE PATTIES
i cup brown rice, cooked
i cup sweet potatoes, cooked, purged
i tablespoon oil
i tablespoon nutritional yeast
1/8 teaspoon mace
milk powder
Combine all ingredients and bind
with as much milk powder as mix-
ture will hold. Shape into patties
and arrange in oiled baking pan.
Broil each side until browned.
Serves 4-6.
RICE-CHEESE CASSEROLE
3 tablespoons oil
i onion, chopped
1 clove garlic, minced
2 cups brown rice, cooked
2 cups soy milk*
i tablespoon nutritional yeast
i teaspoon basil
i cup cheese, grated
3 tablespoons parsley, minced
Heat oil and in it saute" onion and
garlic. Combine with rice, soy milk,
yeast, basil and half the cheese.
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Mix well and turn into oiled cas-
serole. Sprinkle remaining cheese on
top. Bake at 350 F. for 30 minutes.
Garnish with parsley. Serves 4-6.
PILAU
4 tablespoons oil
i onion, chopped
i clove garlic, minced
1 cup brown rice, raw
2 cups seasoned stock, hot
3 tablespoons nutritional yeast
14 teaspoon cloves, ground
3 cardamom seeds, crushed
1/2 teaspoon allspice, ground
1/2 teaspoon cinnamon, ground
14 cup almonds, slivered
14 cup raisins
Heat oil and saute* onion and garlic.
Add rice and cook, stirring con-
stantly until each grain is trans-
parent. Dissolve yeast and spices in
hot stock. Add y 2 cup of stock to
rice mixture. Cover and simmer
gently, gradually adding rest of
stock as liquid is absorbed. Add al-
monds and raisins. Rice should be
tender in 30 to 40 minutes. Serves 6.
CHINESE RICE
4 cups brown rice, cooked
3 tablespoons oil
i onion, chopped
1/2 teaspoon salt
i tablespoon nutritional yeast
i tablespoon Essence of Sweet Herbs
1/2 cup cooked meat, diced
3 tablespoons celery and tops,
chopped fine
3 eggs, beaten
1/2 cup bean Sprouts
Saute* rice in oil in large pan. Add
onion, salt, yeast, essence, meat and
celery and mix thoroughly. Make
hollow in center of mixture and
pour beaten eggs into this. Cover.
When eggs are half cooked, stir to
distribute throughout mixture. Cook
a few seconds more. Garnish with
bean sprouts before serving. Serves
6.
RICE-CARROT CASSEROLE
2 cups brown rice, cooked
2 cups carrots, shredded, raw
2 eggs, beaten
i cup seasoned stock
i tablespoon nutritional yeast
i cup cheese, grated
1/2 onion, minced
i teaspoon tarragon
Blend all ingredients. Turn into
oiled casserole and set in pan of
hot water. Bake at 350 F. for about
45 minutes. Serves 6.
RICE-PUMPKIN CASSEROLE
3 tablespoons oil
6 onions, sliced thin
1 cup brown rice, raw
2 cups pumpkin, cooked, purged
2 cups seasoned stock
14 teaspoon cinnamon, ground
14 teaspoon allspice, ground
3 tablespoons yeast
Saut onions in hot oil. Add rice
and cook, stirring constantly, until
rice is golden brown. Remove from
heat. Combine with rest of ingredi-
ents and turn into oiled casserole.
Bake at 350 F. for 40 minutes.
Serves 6.
OTHER RECIPES USING RICE
See: Mix-Your-Own-Cereal Blend;
Herbed Brown Rice Soup; Rice
Squares (garnishes); Stuffed Cab-
bage Rolls; Oriental Congee;
Rice Ring with Liver; Rice-Al-
mond Stuffing; Rice-Mushroom
Stuffing; Rice Ring, Baked; Rice
Puddings.
Wild Rice
BASIC WILD RICE
Method No. i
3 cups boiling stock
11/2 cups wild rice, washed in cold
water
Pour boiling stock over washed rice.
Stir and cover. Let stand overnight
to absorb liquid. Reheat to serve.
Serves 6.
Method No. 2
3 cups boiling stock
11/2 cups wild rice, washed in cold
water
Pour boiling stock over washed
rice. Stir. Cover and let cool. Drain
stock off and boil again, pour over
rice, stir, cover and let cool. Re-
peat this procedure three times in
all. Rice will open and be thor-
oughly cooked. Serves 6.
WILD RICE AND MUSHROOMS
3 tablespoons oil
i onion, sliced
1/2 pound mushrooms, sliced
i teaspoon salt
1 tablespoon parsley, minced
2 tablespoons nutritional yeast
11/2 cups wild rice, washed in cold
water
2 cups boiling stock
i cup sweet cider
1/2 cup yoghurt*
Heat oil. Saute* onions and mush-
rooms. Add salt, parsley, yeast and
rice. Stir well to coat grains with
oil and blend all ingredients. Add
Grains 755
one cup of hot stock. Cover tightly.
Cook over low heat until liquid has
been absorbed, add rest of stock
and cook until this too has been ab-
sorbed; then add sweet cider, con-
tinue cooking until cider has been
absorbed and rice is done. Keep
covered during cooking process. Re-
move from heat and blend in yo-
ghurt. Serves 6.
Millet
HINT:
In recipes calling for cornmeal, mil-
let may be used instead. Substi-
tute one cup of millet for one cup
of cornmeal.
BASIC MILLET
4 cups seasoned stock
1 cup millet, raw
2 tablespoons oil
3 tablespoons nutritional yeast
3 tablespoons dill
3 tablespoons parsley, minced
Heat stock in top of double boiler
over direct heat. When boiling, add
millet, oil and yeast. Stir. Cover and
boil for 2 minutes. Add dill. Put
over bottom of double boiler, to
which hot water has been added.
Cover. Cook gently for about 30
minutes or until all liquid has been
absorbed. Garnish with parsley be-
fore serving. Leftovers may be re-
heated, added to soup, cereal or
bread dough. Serves 6.
VARIATION:
If cooked millet is to be used for a
dessert, substitute 4 cups milk for
4 cups stock and omit parsley and
dill. Add 1/2 teaspoon crushed fen-
nel seeds.
The Natural Foods Cookbook
MILLET SOUFFLE
1 cup milk
4 e gg s separated
2 cups millet, cooked in milk
1/2 teaspoon dill seeds, crushed
1 tablespoon nutritional yeast
1/2 cup cheese, grated
Combine milk and egg yolks. Blend
in rest of ingredients except egg
whites. Beat egg whites until stiff
and fold in. Turn into oiled custard
cups. Bake at 350 F., about 20 min-
utes. Serves 6.
LEFTOVER MILLET
Saute* in oil. Garlic and/or onions,
cheese and stewed tomatoes may
be added.
Slices of leftover millet can be
added to soups, stews, or casseroles.
OTHER RECIPES USING MILLET
See: Millet Cereal; Mix-Your-Own-
Cereal Blend; Millet Crackers;
Cereal Soup; Oriental Congee;
Chewy Meal Cakes; Millet Waf-
fles; Millet-Oat Waffles; Millet
Pudding.
Oats
HINTS:
Finely ground oatmeal may be used
in recipes calling for wholewheat.
Use 11/2 cups of oatmeal for each
cup of wholewheat.
Cooked oatmeal may be substituted
for breadcrumbs as binder for
loaves and patties of meat, fish
or nuts.
STEAMED OATS
2 cups seasoned stock
1 cup whole oats, raw
2 tablespoons oil
3 tablespoons nutritional yeast
i teaspoon caraway seeds, crushed
3 tablespoons parsley, minced
Heat stock in top of double boiler
over direct heat. When boiling, add
rice, oil, yeast and seeds. Place over
bottom of double boiler, to which
hot water has been added. Cover.
Cook gently for about 30 minutes,
or until all liquid has been ab-
sorbed. Garnish with parsley before
serving. Leftovers may be reheated,
added to soup, cereal or bread
dough. Serves 6.
VARIATION:
If cooked oats are to be made into
a dessert, substitute 2 cups of
milk for stock. Omit caraway
seeds and parsley and add i/ 2 tea-
spoon crushed cardamom seeds.
OATMEAL SOUFFLE'
1 1/2 cups seasoned stock
i tablespoon nutritional yeast
14 teaspoon cloves, ground
1/2 cup oatmeal
i/ 2 cup cheese, grated
% cup milk
i tablespoon soy flour
3 eggs, separated
Heat stock in top of double boiler
over direct heat. When boiling, add
yeast, cloves and oatmeal. Cover.
Place over bottom of double boiler,
to which hot water has been added.
Cook over gentle heat for 20 min-
utes, or until oatmeal has absorbed
liquid. Remove from heat. Gradu-
ally stir in cheese, milk, soy flour
and egg yolks and blend well. Beat
egg whites stiff and fold in. Turn
into oiled custard cups. Bake for
about 30 minutes in 350 F. oven.
Serves 6.
OTHER RECIPES USING OATS
See: Swiss Breakfast; Cereal Soup;
Oat Breads; Cornmeal-Oatmeal
Rolls; Unraised Wholewheat-Oat-
meal Biscuits; Oat Pancakes;
Oatmeal Pudding; Oatmeal
Cake; Rye-Oatmeal Squares; Oat-
meal Shortbread; Oatmeal Fruit
Squares; Oatmeal Cookies; Oat-
meal Macaroons.
Cornmeal
HINT:
When cornmeal is substituted for
wholewheat, use % cup cornmeal
to replace i cup of wholewheat
flour.
HASTY PUDDING
1 cup cornmeal
2 tablespoons nutritional yeast
3 cups seasoned stock
Blend cornmeal, yeast and i/% cup
of stock into a smooth paste. Heat
remainder of stock in top of double
boiler, over direct heat. When boil-
ing, add cornmeal mixture and stir
until smooth. Place over bottom of
double boiler, to which hot water
has been added. Cover. Cook over
gentle heat until all liquid has been
absorbed. Serves 6.
VARIATION:
Substitute 3 cups of milk for stock.
CORNMEAL YORKSHIRE
PUDDING
1/2 cup cornmeal
1 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon marjoram
2 cups milk
4 eggs, beaten
1/2 teaspoon oil for each muffin well
or custard cup
Grains 157
Stir to a paste cornmeal, salt, yeast,
marjoram and i/ 2 cup milk. Heat
rest of milk in top of double boiler,
over direct heat. When just at boil-
ing point, add cornmeal mixture.
Stir until smooth. Place over bot-
tom of double boiler, to which hot
water has been added. Cover. Cook
over gentle heat until all liquid
has been absorbed. Remove from
heat. When lukewarm, blend in
eggs. Put 14 teaspoon of oil in bot-
tom of already oiled muffin pans or
custard cups and preheat in oven.
Turn cornmeal mixture into heated
pans, filling only half full. Bake for
10 minutes at 350 F. Remove from
oven and dot each pudding with re-
maining 14 teaspoon of oil. Return
to oven and bake for 15 minutes
longer. Serves 6.
CORNMEAL SOUFFLE^
1/2 cup cornmeal
1 teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon thyme
2 cups milk
2 tablespoons oil
1/2 cup cheese, grated
4 eggs, separated
Stir cornmeal, salt, yeast and thyme
into 1/2 cup milk. Blend into paste.
Heat remaining milk in top of dou-
ble boiler, over direct heat. When
almost boiling, add cornmeal paste,
011 and cheese. Stir until smooth
and place over bottom of double
boiler, to which hot water has been
added. Cover. Cook over gentle
heat until all liquid is absorbed. Re-
move from heat and when cooled
to lukewarm, blend in egg yolks.
Fold in stiffly beaten egg whites.
Turn into oiled custard cups. Bake
at 350 F., about 25 minutes, or un-
til slightly crusty on top. Serves 6.
The Natural Foods Cookbook
POLENTA
i cup cornmeal
1 tablespoon soy flour
2 tablespoons nutritional yeast
3 cups seasoned stock
i cup cheese, grated
i egg, beaten
Stir cornmeal, soy flour, and yeast
into i/ 2 cup of stock. Blend into
paste. Heat remainder of stock in
top of double boiler, over direct
heat. When boiling, add cornmeal
mixture and cheese. Stir until
smooth. Place over bottom of dou-
ble boiler, to which hot water has
been added. Cover. Cook over gen-
tle heat until all liquid has been
absorbed. Remove from heat. Cool
to lukewarm. Add egg. Drop by
spoonfuls onto oiled cooky sheet.
Broil until brown on both sides.
Serves 4-6.
OTHER RECIPES USING CORNMEAL
See: Fish-Cornmeal Balls; Polenta
with Chicken Livers; Cornmeal
Pie; Cornbread Stuffing; Eggs
Poached in Cornmeal Mush;
Cornbreads; Spoon Breads; Corn-
rneal Pancakes; Indian Pudding;
Cornmeal Puffs; Boston Brown
Bread; Cornmeal Pie Shell.
Buckwheat
BASIC BUCKWHEAT
2 cups buckwheat groats
hot seasoned stock, to cover
1 tablespoon soy flour
3 tablespoons nutritional yeast
2 tablespoons oil
Place buckwheat in top of double
boiler. Pour hot stock over it. Add
soy flour, yeast and oil. Blend.
Cover. Cook gently over hot water
15 minutes or until buckwheat has
absorbed all liquid. Garnish with
parsley, minced. Leftovers may be
reheated, added to soup, cereal or
bread dough. Serves 6.
KASHA
2 cups buckwheat groats
3 tablespoons oil
hot seasoned stock, to cover
i tablespoon soy flour
3 tablespoons nutritional yeast
yoghurt *
Saut buckwheat in oil in top of
double boiler over direct heat, stir-
ring constantly, until all grains are
well coated with oil. Pour boiling
stock over and add soy flour and
yeast. Mix well. Drain off stock,
leaving only enough to cover buck-
wheat to depth of 1/2 inch- Reserve
poured-off stock. Cover buckwheat
and place over bottom of double
boiler, to which hot water has been
added, and cook gently for 15 min-
utes. Add reserved stock as needed.
When buckwheat is tender, moisten
with yoghurt and serve. Serves 6.
BUCKWHEAT BLINTZES
DOUGH:
i cup wholewheat flour
1 tablespoon soy flour
2 eggs, beaten
1 tablespoon oil
2 tablespoons cold seasoned stock
(about)
Blend all ingredients, adding
enough stock to make stiff dough.
Chill. Roll out very thin. Cut into
4-inch squares. Place spoonful of
filling in center of each square. Fold
squares into envelopes. Bake at
350 F. for 30 minutes.
FILLING:
2 cups buckwheat groats (or other
whole grain)
hot seasoned stock, to cover
1 teaspoon caraway seeds, crushed
3 tablespoons nutritional yeast
2 onions, chopped, saut^ed
i egg, hard-cooked, chopped
Combine buckwheat and hot stock
in top of double boiler. Blend in
caraway seeds and yeast. Cover and
cook gently over hot water for 15
minutes or until buckwheat has ab-
sorbed all liquid. Remove from
heat. Blend in onions and egg.
Serves 6.
OTHER BUCKWHEAT RECIPES
See: Buckwheat and Potato Soup;
Cereal Soup; Oriental Congee;
Russian Meat Balls with Buck-
wheat; Nut-Buckwheat Stuffing;
Raised Buckwheat Pancakes.
Barley
HINTS:
Use whole, hulled barley that has
not been pearled.
Barley may be substituted in recipes
calling for rice, millet or buck-
wheat.
BARLEY PILAFF
1 pound mushrooms, sliced
4 tablespoons oil
2 onions, sliced
l *A CU P S whole barley, hulled, raw
i quart hot seasoned stock (about)
3 tablespoons nutritional yeast
i tablespoon dill
Saute" mushrooms in oil for 5 min-
utes. Set mushrooms aside, saute*
Grains
onions until golden and remove
these too. Cook raw barley in same
oil, stirring constantly, until grains
are well coated with oil. Remove
from heat. Mix mushrooms and
onions with barley and blend in re-
maining ingredients. Turn all into
oiled casserole. Cover and bake at
350 F. for 30 minutes, adding more
stock, if needed. Serves 6-8.
BARLEY-LENTIL KASHA
1/2 cup whole barley, hulled, raw
i cup lentils, soaked
14 cup soy grits
hot seasoned stock, to cover
3 tablespoons nutritional yeast
i onion, sliced and saut^ed
3 tablespoons parsley, minced
i teaspoon rosemary
Combine barley, lentils and soy
grits in saucepan. Cover with stock
to depth of 1/2 inch above mixture.
Cover. Simmer gently for 30 min-
utes, until barley and lentils are
tender. Add rest of ingredients and,
if necessary, more stock. Simmer 10
minutes longer. Serves 6.
BARLEY-SOYBEAN CASSEROLE
1/2 cup whole barley, hulled, soaked
2 cups cooked soybeans
2 boiled potatoes, diced
2 stalks celery and tops, diced
2 onions, sliced
i carrot, grated
i cup stewed tomatoes
i teaspoon salt
3 tablespoons nutritional yeast
1/2 teaspoon savory
1/2 teaspoon chervil
i teaspoon dill seeds, crushed
i bay leaf
Blend all ingredients. Turn into
oiled casserole. Bake at 350* F. for
about 30 minutes. Serves 6.
160 The Natural Foods Cookbook
OTHER BARLEY RECIPES
See: Mix-Your-Own-Cereal Blend:
Cereal Soup; Oriental Congee;
Bacon-Barley Puffs; Barley Meal
Scones, Scottish; Barley-Apple
Pudding.
Breakfast Dishes,
Uncooked
BREAKFAST SALAD
2}/ cups wholewheat Sprouts
i cup sunflower seeds, hulled
3 apples with skins, grated
3 bananas, sliced
1/2 cup raisins
1/2 cup yoghurt *
Blend all ingredients together.
Serves 6.
SWISS BREAKFAST
1/2 cup whole oats, raw
i cup water
juice of 3 lemons
1/2 cup yoghurt *
12 apples with skins, shredded
3 tablespoons honey
Soak oats overnight in water. In
morning, mix with rest of ingredi-
ents. Serves 6.
VIM AND VIGOR BREAKFAST
i cup Sprouts
i cup sunflower seeds, hulled
juice of 3 lemons
3 tablespoons nutritional yeast
3 tablespoons honey
1/2 cup powdered milk
6 apples with skins, grated
1/2 cup wheat germ
Blend all ingredients. Serves 6.
GLORIFIED SWISS BREAKFAST
1/2 cup rolled oatmeal
i cup yoghurt *
3 tablespoons honey
14 cup nuts, ground
juice of 2 lemons
i quart fresh fruit or berries
Blend all ingredients. Serves 6.
Porridge
HINTS:
Add soy grits to cereal in a propor-
tion of 2 tablespoons to each cup
of uncooked cereal.
Wheat germ may be added to cereal
in any proportion up to i/ 2 the
amount of uncooked cereal. Mix,
dry, with the cereal before cook-
ing, or stir in shortly before serv-
ing. Wheat germ may also be
sprinkled over the top of any
cooked cereal.
Add rice polishings to cereal in any
proportion up to 14 the amount
of uncooked cereal. Combine pol-
ishings with extra milk or water
and stir into hot cereal mixture
in top of double boiler before
completing cooking over hot wa-
ter.
Use potato water (water in which
potatoes have been boiled) or
milk for all or part of the liquid
in which cereal is cooked. Cook
cereal in a double boiler. Put top
over direct heat only long enough
to thicken; then set over bottom
of double boiler, to which hot
water has been added, to com-
plete cooking. When milk is used,
a little more liquid is required
than when using water. Soy or
powdered milk can substitute for
liquid cow's milk. Combine pow-
dered milk dry with uncooked
cereal, using 14 cup to one cup of
cereal. Then add liquid as neces-
sary.
Cook whole-grain cereals at night in
a double boiler. Cover the cereal
with water to prevent crusting.
Pour off the water before reheated
in the morning.
MIX-YOUR-OWN-CEREAL BLEND
4 cups barley
4 cups rye
4 cups brown rice
4 cups wholewheat berries
4 cups oats
4 cups cornmeal
2 cups millet
2 cups buckwheat
2 cups soy grits
2 cups bran
2 cups rice polishings
Mix all ingredients. Store in tightly
closed container in cool, dry place.
2 cups of this mix makes 6 servings.
Grains may, of course, be mixed in
any proportion desired.
WHOLE GRAIN CEREAL
Whole grains require longer cook-
ing than cracked grains. Use i cup
of grains to 2-3 cups of water. They
may be cooked in several ways:
1. Slow-baked dry as part of the
cooking process
2. Slow-baked in oven after water
is added
3. Cooked in deep well in stove or
with fuelless cooker
4. Cooked in an electric cooker or
bean pot
5. Cooked in a wide-mouth ther-
mos: In morning, soak whole
grains in enough water to cover.
The same evening, drain off wa-
ter into measuring cup, adding
more water, if necessary, to make
Grains 161
3 cups. Heat water to boiling,
add soaked grain and bring to
active boil. Pour hot grain and
water into preheated thermos.
Cap tightly. Turn thermos on
side overnight. Serve the follow-
ing morning.
CRACKED GRAIN CEREAL
Crack freshly if home grinding mill
is available. Cracked grain requires
shorter cooking time than whole
grain. Use i cup grain to 2-3 cups
of water. Cook in a heavy pan with
tight lid. To serve 6, stir 2 cups of
grain into 4-6 cups of boiling water,
potato water or milk. Cover pan and
cook over low heat 7-10 minutes, or
cook in double boiler over hot wa-
ter for 15-20 minutes.
CRACKED WHEAT CEREAL
(uncooked)
2 cups cracked wheat, raw
4 cups milk, water or fruit juice
Soak wheat in liquid overnight.
Serves 6,
MIXED SEED-FLOUR CEREAL
i tablespoon sesame seeds
i tablespoon sunflower seeds
]/ 2 cup wholewheat flour
1/2 cup oatmeal
14 cup barley flour
14 cup rye flour
14 cup soy flour
14 cup cornmeal
14 cup brown rice
1 teaspoon salt
4 tablespoons honey
4 tablespoons oil
2 cups water, boiling
Combine seeds, flours, grain and
salt. Blend honey and oil in water
[Recipe continued on next page]
162 The Natural Foods Cookbook
[Recipe continued from previous page]
and pour over dry mixture. Mix
all and turn into oiled casserole.
Bake at 325 F., about 30 minutes.
Turn off heat but leave in oven to
keep hot, stirring occasionally, till
all liquid has been absorbed. Serves
6.
SOY-OATMEAL PORRIDGE
1/2 cup soy grits
1 1/^ cups oatmeal
4 cups water, potato water or milk
Soak soy grits and oatmeal over-
night in liquid, in top of double
boiler. In morning, place over bot-
tom of double boiler, to which hot
water has been added, and cook.
Serves 6.
SOY-CORNMEAL PORRIDGE
i/ 2 cup soy grits
1 1/2 cups cornmeal
1 teaspoon salt
2 tablespoons nutritional yeast
i cup cold water, potato water or
milk
3 cups hot water, potato water or
milk
Mix soy grits, cornmeal, salt and
yeast with cold water to make
smooth paste. Stir mixture into boil-
ing liquid in top of double boiler.
Cook over direct heat for 5 min-
utes, stirring constantly. Cover.
Place over bottom of double boiler,
to which hot water has been added.
Cook for one hour. Serves 6.
SUGGESTED TOPPINGS FOR COOKED
PORRIDGE:
fresh fruit
dried fruit
nuts, ground
bran
wheat germ
Soybeans, Roasted, ground
Nut Butters
Nut Creams
bone meal
whole-grain bread crumbs
nutritional yeast
sesame seeds
sunflower seeds or meal
carob powder
Coconut Shreds
Powdered Fruit Rind
LEFTOVER PORRIDGE
Reheat and serve with cheese or
tomato sauce as starch dish.
Blend into meat or fish loaf, egg or
vegetable casseroles.
Add to soups instead of rice or bar-
ley.
Add (up to i cup) to bread dough,
cooky dough, quick bread dough.
Blend with ground nuts or Roasted
Soybeans, with mushrooms and
herbs, shape into patties and
broil.
17
SPROUTS
Seeds contain the elements neces-
sary to grow new plants. When
given heat and moisture, they be-
come rich in vitamins, particularly
B-complex.
The following seeds, whole grains,
dried beans and peas (untreated)
can be sprouted successfully:
SEEDS alfalfas, unhulled sesame,
unhulled sunflower, radishes, mus-
tard, red clover, fenugreek
WHOLE GRAINS wheat, rye, oats,
corn, barley
WHOLE DRIED BEANS AND PEAS SOy-
beans, lentils, green peas, lima
beans, mung beans, chick peas,
marrow beans, kidney beans, pin-
to beans, cranberry beans, fava
beans
METHOD OF SPROUTING
1. Select clean, whole seeds, grains
or beans. Remove any debris and
broken seeds. Soak a small quan-
tity at a time remember that 14
cup dried seeds, grains or beans
will swell to y^ cup after soaking
and to 2 cups aher sprouting.
Soak overnight.
2. Next morning, drain off water
and reserve as stock. Put seeds in
sprouting container (see below).
Be sure cover fits loosely; sprouts
need ventilation to develop.
3. Keep sprouts moist, warm and
dark. A kitchen cupboard usu-
ally assures even warm heat.
Sprouts will be ready to eat in
3 to 6 days, depending on variety
of plant as well as on tempera-
ture.
CONTAINERS SUITABLE FOR
SPROUTING
(with natural drainage)
Use a new container wherever pos-
sible and reserve exclusively for
sprouting.
UNGLAZED FLOWERPOT:
Soak pot thoroughly by submerg-
ing in water. Plug drainage hole
with cheesecloth, screen, cork or
absorbent cotton. Place drained
seeds (see above) at bottom. Cover
with saucer or pot cover. Place in
shallow pan of water.
The old-fashioned unglazed but-
ter dish popular prior to the intro-
duction of electric refrigerators, and
still sold in Europe, can also be
used. Discard inner glass dish; treat
unglazed outside dish in same man-
164 The Natural Foods Cookbook
ner as flowerpot, except that there
will be no drainage hole.
UNGLAZED FLOWERPOT SAUCER!
Soak saucer thoroughly by sub-
merging it in water. This container
works well for small seeds. Place
drained seeds such as alfalfa, radish
or mustard in saucer. Cover with
another saucer or a pot cover and
set in shallow pan of water.
COLANDER:
Suitable for large seeds, grains
and beans (corn, lentils, soybeans,
whole peas and lima beans). Place
drained seeds in colander and set
in large saucepan or bowl. Cover.
Small seeds can also be sprouted in
a colander by lining it with cheese-
cloth.
TRIANGULAR SINK STRAINER!
Strainer should be the kind de-
signed to hold peelings and other
waste matter. Place drained seeds in
strainer and set in large saucepan
or bowl. Cover. Good for sprouting
large seeds or, if lined with cheese-
cloth, small seeds as well.
TEA STRAINER:
Especially useful for sprouting
small seeds for one or two servings.
Place drained seeds in strainer and
set strainer in teacup or teapot.
Cover.
COFFEE PERCOLATOR:
Carefully scour discarded coffee
percolator, especially inner strainer
that holds coffee grounds. Place
drained seeds in strainer and lower
into pot. Cover. Especially good for
small seeds.
TURKISH TOWEL:
Soak Turkish towel in water and
wring out. Place drained seeds on
top of towel. Roll up. Use for large
seeds, grains or beans.
SPONGES:
Use two new synthetic utility
sponges. Soak sponges in water and
wring out. Place drained seeds be-
tween sponges. Good for small seeds.
BLOTTING PAPER:
Soak two new sheets of blotting
paper in water. Drain off excess
water. Place drained seeds between
sheets.
CONTAINERS SUITABLE FOR
SPROUTING
(without drainage)
Household containers without
natural drainage may also be uti-
lized for sprouting; if care is exer-
cised, results will be successful.
Seeds, grains or beans should be
rinsed thoroughly with tepid water
twice a day, to compensate for lack
of drainage in such containers. The
following may be used:
SAUCEPAN: Place drained seeds in
saucepan. Cover should fit
loosely.
GLAZED COVERED CASSEROLE! PlaCC
drained seeds in casserole.
Cover should fit loosely.
CROCKERY BOWL: Place drained
seeds in bowl. Cover with plate
or loosely fitting pot cover.
MILK BOTTLE OR FRUIT JAR: Use
bottle or jar with wide mouth.
Place drained seeds at bottom.
Cover mouth with cheesecloth
or screen and fasten securely
with rubber band or string.
Each time sprouts are rinsed,
invert jar afterward for a few
seconds to drain thoroughly.
COMMERCIAL SPROUTING CONTAINERS:
For suggestions as to where these
may be purchased, see p. 269. Fol-
low the accompanying directions.
SPECIAL HINTS FOR SOYBEANS
Soybeans are sometimes difficult to
sprout, especially in warm weather.
The varieties that sprout best are
Chief, Ebony, Illini, Lincoln and
Richland. Beans older than one
year will not germinate well. Try
to use only those from the current
year's crop. As they germinate, re-
move any that are decaying.
SPROUTS ARE READY TO EAT WHEN:
the wheat sprout is the length of
the seed;
the mung bean sprout is \\fa to
3 inches long;
the alfalfa sprout is i to 2 inches
long;
the lentil sprout is i inch long;
the soybean or pea sprout is 2
inches long.
Use sprouts as soon as they are
ready, if possible. They are best
served raw. If not used immediately,
they should be stored in a covered
container in the refrigerator and
used within a few days, as any fresh
food. To preserve their crispness
and nutritive value, add them to
any hot dish immediately before
serving. Use both the bean and the
sprout. The skins of mung beans
may also be eaten.
WAYS TO SERVE SPROUTS
raw, as separate dish
in tossed salads
garnish for soups, casseroles, stews
blended into beverages
blended into sandwich spreads
in meat, fish or nut loaves
with scrambled eggs or omelets
Sprouts
in bread, muffins and waffle batters
in breakfast dishes
in vegetable casseroles
in souffle's
stewed with tomatoes
in sauces
in desserts
SAUTEED SPROUTS
2 tablespoons oil
i cup Sprouts
stock to cover
Saut sprouts briefly. Add stock.
Cover pan and cook over low heat
for 3 minutes.
If desired, add one or more of
the following while cooking: sliced
mushrooms, onions, scallions and
green peppers, diced celery; shred-
ded carrots, radishes and turnips;
soy grits. Flavor with Essence of
Sweet Herbs, fresh or dried herbs,
nutritional yeast.
STEAMED SPROUTS
Steam Sprouts briefly in stock.
OTHER RECIPES USING SPROUTS
See: Vim and Vigor Breakfast; Com-
bination Salads, Golden Slaw,
Sweetbread Salad and others un-
der Salad; Bean Sprout Soup;
American Chop Suey; Chinese
Egg Rolls; Egg Foo Yong;
Sprouted Wheat Patties, Broiled;
Wholewheat Bread with Sprouted
Wheat; Sprouted Wheat Balls.
18
BREADS (YEAST,
SOUR DOUGH,
UNLEAVENED)
HINTS:
Have bread-baking ingredients at
room temperature.
Use freshly ground whole-grain
flours. A home flour grinder is
desirable for this purpose.
When preparing whole-grain bread,
all ingredients except yeast may
be mixed at night for the first
rising. Allow mixture to stand
overnight; this softens the bran in
the flour. In the morning, soften
yeast in warm water, add to flour
mixture and proceed as usual.
Dough is ready to be kneaded when
flour and liquid are mixed thor-
oughly and dough no longer sticks
to the sides of the bowl. Avoid
overkneading, which may injure
the baking quality of the gluten
and result in poor texture and
volume. Do not knead additional
flour into dough after fermenta-
tion has begun.
After proper kneading, oil surface
of dough. This will prevent it
from drying out or cracking as it
rises.
Don't let dough stand too long be-
fore punching down, as this, too,
may injure gluten. If dough is
allowed to rise too high in the
pans before baking it will result
in coarse-grained bread. If dough
fails to rise sufficiently in the pans
before baking, the bread will be
heavy.
To shape breads into a compact
loaf, press or roll each loaf into
a flat, oblong sheet. Fold i/$ of
dough over and press it with the
palm of the hand to seal. Fold
opposite side to overlap the first.
Press and seal. Fold 1/3 of dough
over open end. Press and seal.
Fold over other side to overlap
the first. Press and seal. Roll
dough up lengthwise, like a jelly
roll. Place in oiled bread pan
with overlap at bottom.
Oil bread pans with soy lecithin
spread, for easy removal of loaves.
Bake breads on center rack in pre-
heated oven.
When loaves of bread are taken out
of the oven, brushing tops with
milk or oil will heighten the color
of the crust and make it glossier
and more tender; it will, however,
be less crisp.
To adapt bread recipes, follow these
general rules, except where other-
wise indicated in recipe,
(i) For each cup of white flour,
Breads (Yeast, Sour Dough, Unleavened) 167
use only 94 CU P whole-grain
flour.
(2) For each 3 tablespoons of oil
in recipes using white flour,
use 2 tablespoons oil with
whole-grain flour.
(3) As much as 14 cup more liquid
may be required in making
whole-grain bread. It depends
on the texture of the flour.
(4) Use milk, soy milk, potato
water or stock for liquid. Re-
duce salt if stock is already
seasoned. Use i quart liquid
to 3 pounds flour.
(5) To substitute oil for butter,
use in the same quantity. If,
however, sesame butter is used
instead of dairy butter, double
the quantity.
(6) For each measure of white
sugar, use only z/ 3 as much
honey or molasses.
(7) For each cup of whole-grain
flour, add i tablespoon soy
flour, i tablespoon milk pow-
der, i tablespoon wheat germ
and i teaspoon nutritional
yeast.
Whole-grain breads may be made
with a mixture of the following
whole grains, in any proportion
desired: wholewheat, rye, corn,
oats, millet, brown rice, buck-
wheat, barley, soy. Some whole-
wheat in the mixture is desirable,
because of its gluten. Oatmeal
will enhance the texture of bread.
Soy-flour baked goods brown
faster and stay fresh longer.
SUGGESTED ADDITIONS TO
YEAST BREADS:
peanut flour
lima-bean flour
potato flour
gluten flour
cottonseed flour
soy grits
Soybeans, Roasted, ground
sunflower-seed meal
bone meal
white potatoes, cooked and purged
sweet potatoes, cooked and purged
lentils, cooked and purged
soybeans, cooked and purged
fennel seeds, whole or ground
anise seeds, whole or ground
cardamom seeds, ground
carob powder
lemon peel, grated or Powdered
orange peel, grated or Powdered
honeyed fruit
cooked porridge
rice polishings
bran
sesame seeds, whole or ground
dill seeds, whole or ground
celery seeds, whole or ground
caraway seeds, whole or ground
raisins, seedless
currants, dried
figs, chopped
dates, chopped
prunes, pitted and chopped
apricots, dried and chopped
nuts, ground
hard cheese, grated
eggs, raw
fruit juice (as liquid in dough)
whole grains, soaked
whole grains, Sprouted
Yeasts
Home-grown yeast may be used as a
starter from one baking to the next.
This mixture is sometimes called a
sponge or ferment. Yeast functions
best at temperatures between 80
and 85 F. Above 85 F., conditions
become favorable to the growth of
undesirable organisms.
168 The Natural Foods Cookbook
LIQUID YEAST
3 potatoes, raw (34 pound)
1 14 cup water, boiling
14 cup honey
11/2 tablespoons salt
1 1/^ cups water, cold (approximately)
i cup starter, or i cake or i table-
spoon dried yeast, soaked in
i cup lukewarm water
Choose sound, clean potatoes. Pare
and cube. Place in pot with boiling
water. Cover and simmer until ten-
der. Remove from heat. Pure pota-
toes and blencl with potato water,
honey, salt and enough cold water
to make 31/4 cups liquid. Cool mix-
ture to lukewarm (82 F.). Add
starter reserved from last baking, or
dried yeast soaked in water. Allow
mixture to stand overnight. The fol-
lowing morning, stir and reserve i
cup as starter for next baking. Store
starter in clean, scalded, loosely
covered jar and keep in cool place.
Do not allow to freeze. Use remain-
der for soft wheat-flour bread dough.
This liquid yeast may be used in
yeast breads, muffins, cakes, griddle
cakes, etc. Should the mixture de-
velop any unusual appearance or
odor, discard. Prepare new starter
with fresh ingredients and scalded
utensils.
FARMERS' YEAST
i quart water, boiling
i cup hops, with pollen
4 potatoes, pared, cubed
wholewheat flour
1 teaspoon salt
1/2 cup honey
2 cakes or 2 tablespoons dried yeast,
soaked in
14 cup lukewarm water
Mix water, hops and potatoes in
pot. Cover and simmer until pota-
toes are tender. Strain out hops.
Pure*e potatoes. Add enough flour
to make thick batter, and salt and
honey. Gradually heat to boiling
point, stirring constantly. Remove
from heat and cool to lukewarm.
Add soaked yeast. Stir. Allow mix-
ture to stand 2 or 3 days, until light
and spongy. Use and store as above.
SOUR DOUGH STARTER
i cup rye flour
1/2 cup lukewarm water
1/2 cake or 1/2 tablespoon dried yeast,
soaked in
1/2 cup lukewarm water
Combine all ingredients. Cover.
Without stirring, allow mixture to
rise and fall. Keep at room tempera-
ture 2 or 3 days, until it attains de-
sired sourness. Combine with bread
dough. After dough has been mixed,
reserve i cup as starter for next
batch.
Wheat Breads
HINTS:
Spring wheat is preferable for bread,
winter wheat for cakes. Bread-
making values of different types
of wheat depend on quantity and
quality of gluten in their flour.
Methods of milling, as well as
variety of wheat, influence the
nature and quantity of the gluten.
Flours are "strong" if they have
a comparatively large quantity of
gluten. Wheats grown in the re-
gion from the Rocky Mountains
to the Mississippi Valley, north
and west of Missouri, are usually
"hard." Flour from "hard" wheats
rises well and can stand more han-
dling than "soft" wheat flours.
Breads (Yeast, Sour Dough, Unleavened) 169
When wholewheat flour is sifted,
the bran will not go through the
sifter. To use bran, simply return
to the sifted flour. Where espe-
cially fine textures are desired,
omit bran and save for use in
porridge, casseroles and meat, fish,
fowl, nut and vegetable loaves.
WHOLEWHEAT BREAD
i cake or i tablespoon dried yeast,
softened in
1/4 cup warm stock
14 cup oil
i tablespoon salt
334 cups additional stock, warm
6 tablespoons honey
1/2 cup nutritional yeast
9 cups wholewheat flour (approxi-
mately)
Blend 5 cups of the flour with all
other ingredients. Cover. Keep in
warm room and let rise at least 2
hours. Blend in additional flour un-
til dough is stiff. Knead. Oil dough.
Put into bowl, cover and let rise for
i hour. Punch down. Knead again.
Divide dough into 2 loaves. Shape
and place in oiled bread pans. Let
rise again until double in bulk.
Bake at 325 F. for 40 to 50 minutes.
WHOLEWHEAT BREAD
WITH MILK
2 y 2 cups milk, scalded
14 cup honey
i tablespoon salt
1/2 cup nutritional yeast
i cake or i tablespoon dried yeast,
softened in
1/2 cup lukewarm stock
3 tablespoons oil
6 to 8 cups wholewheat flour
Blend milk, honey, salt and nutri-
tional yeast. When cooled to luke-
warm, add softened yeast, oil and 3
cups flour. Beat until bubbles rise to
surface. Add enough of remaining
flour to make a soft dough that
comes away clean from sides of
mixing bowl. Turn dough onto
floured board and let rest for 10
minutes. Then knead until smooth
and elastic. Place in oiled bowl,
turning dough over a few times
to coat with oil. Cover. Let rise
in warm place until double in
bulk. Punch down. Let rise again.
Divide dough into 3 equal portions.
Shape into balls, let stand for 5
minutes, then mold into loaves.
Place in oiled bread pans. Let rise
until nearly doubled in bulk, about
1 hour. Bake at 385 F. for 15 min-
utes, decrease heat to 350 F. and
continue baking for 45 to 55 min-
utes.
WHOLEWHEAT BREAD
WITH EGGS
2 cups milk, scalded
3/ 4 cup stock
1 tablespoon salt
3 tablespoons nutritional yeast
5 tablespoons oil
14 cup honey
2 cups or 2 tablespoons dried yeast,
softened in
14 cup lukewarm stock
3 eggs
9 cups wholewheat flour (approxi-
mately)
Combine milk, stock, nutritional
yeast, oil and honey. Cool to luke-
warm. Combine with yeast mixture
and eggs. Add 7 cups of flour and
blend thoroughly. Let stand for 10
minutes. Then add enough of re-
maining flour to knead easily.
Knead for 10 minutes. Oil dough,
place in bowl and cover. Let rise
until double in bulk. Punch down.
[Recipe continued on next page]
ijo The Natural Foods Cookbook
[Recipe continued from previous page]
Knead and let rise until again dou-
ble in bulk. Punch down. Shape
into 3 loaves, place in oiled bread
pans and let rise for third time.
Bake at 400 F. for 15 minutes;
lower heat to 375 F. and bake for
30 minutes more.
WHOLEWHEAT BREAD PLUS
2 cakes or 2 tablespoons dried yeast,
softened in
1/2 cup lukewarm potato water
4 cups milk, scalded
6 tablespoons honey
6 tablespoons oil
i tablespoon salt
1/2 cup nutritional yeast
3 tablespoons bone meal
3 tablespoons soy flour
1/2 cup milk powder
1/2 cup wheat germ
i cup porridge, cooked
9 cups wholewheat flour (approxi-
mately)
Mix 5 cups of flour with all other
ingredients. Blend thoroughly. Let
stand 10 minutes. Add enough re-
maining flour to make stiff dough.
Knead until smooth and elastic. Oil
dough, place in bowl and cover. Let
rise until double in bulk. Punch
down. Shape into 3 loaves, place in
oiled bread pans and let rise slightly.
Bake at 375 F. for 15 minutes, de-
crease heat to 350 F. and bake
about 45 minutes more.
ONE-HOUR WHOLEWHEAT
BREAD
3 cakes or 3 tablespoons dried yeast
$1/2 to 41/2 cups lukewarm stock
1 tablespoon honey
2 teaspoons salt
1/2 cup nutritional yeast
8 cups wholewheat flour (approxi-
mately)
Soften cake or dried yeast in 314
cups stock. Blend in honey and then
the remaining ingredients. Dough
should be slippery and glutenous,
yet be stiff enough so that a big
spoonful will cling to spoon. Dough
should not immediately flatten out
after mixing and no liquid should
show at sides of bowl. Add more
stock or flour as needed to achieve
this texture. Fill 3 oiled bread pans
% full of dough. Let rise for 15
minutes at 85 F. until it has risen
in height by 14. Bake at 400 F. for
15 minutes, then decrease to 350 F.
and bake 15 to 20 minutes longer.
NO-EXCUSE BREAD
i cake or i tablespoon dried yeast
i quart milk, lukewarm
3 tablespoons honey
i tablespoon salt
1/2 cup nutritional yeast
ioi/2 cups wholewheat flour (ap-
proximately)
Soften yeast in i/ 3 cup milk. Add
honey. Allow to rise and bubble for
10 minutes. Add remaining ingredi-
ents. Mix well with large spoon.
Dough will be thin, for bread dough.
Spoon mixture into 3 oiled bread
pans, filling half full. Set in warm
place. Cover and let rise until dough
has almost reached the top of the
pan. Bake at 375 F. for 45 min-
utes.
QUICKIE WHOLEWHEAT BREAD
3 cakes or 3 tablespoons dried yeast
4 to 5 cups lukewarm stock
3 tablespoons molasses
i tablespoon salt
1/2 cup nutritional yeast
10 cups wholewheat flour
Breads (Yeast, Sour Dough, Unleavened)
Soften cake or dried yeast in 3 cups
stock. Mix with molasses. Let rise
and bubble for 10 minutes. Blend
thoroughly with remaining ingredi-
ents. Add enough stock to work
dough with hands and mix until
it achieves consistency of modeling
clay. Divide into 3 loaves and
place in 3 oiled bread pans. Dough
should come only halfway up sides
of pans. Wet finger tips with cold
water and smooth tops of loaves,
sealing all cracks. Place bread pans,
uncovered, on center rack of 150 F.
oven. Allow dough to rise slightly
for 15 minutes. Leaving bread pans
on center rack, turn oven up to
350 F. and bake for i hour at this
temperature.
SOAKED WHEAT BREAD
4 cups wholewheat berries
potato water to cover
3 cups milk, scalded
2 cakes or 2 tablespoons dried yeast
1/2 cup oil
\/2 cup molasses
2 tablespoons salt
1/2 cup nutritional yeast
14 cup soy flour
6 cups wholewheat flour
Soak wholewheat berries in potato
water from 24 to 48 hours. Drain.
Grind in food chopper, using finest
knife. Cool milk to lukewarm. Sof-
ten cake or dried yeast in 1/2 cup
of lukewarm milk. Blend in re-
maining milk, oil, molasses, salt.
Mix nutritional yeast, soy flour and
wholewheat flour. Combine soaked,
ground wheat, yeast mixture and
flour mixture. Mix thoroughly, using
hands. Let dough rest for 10 min-
utes. Oil hands and dough board
and knead for 10 minutes. If dough
becomes sticky, oil hands and board
again. Place dough in oiled bowl,
turn over to coat with oil, and cover.
Preheat oven to 150 F. Turn off
heat and set dough in oven to rise
for about i hour. When doubled in
bulk, punch down. Divide into 3
loaves and put each in an oiled
bread pan. Let rise again until dou-
ble in bulk. Bake at 325 F. for
1 14 hours.
NO-KNEAD BREAD
4 cakes or 4 tablespoons dried yeast
4 cups stock, lukewarm
1/2 cup molasses
14 cup oil
8 cups wholewheat flour
i cup soy flour
i cup wheat germ
1 cup milk powder
2 tablespoons salt
1/2 cup nutritional yeast
Blend cake or dried yeast in stock.
Add molasses, oil and 7 cups of
wholewheat flour. Beat 300 strokes
or more by hand, or in an electric
mixer for 10 minutes on low speed.
Combine remaining dry ingredients
with last cup of wholewheat flour
and add to beaten mixture. Blend
thoroughly. Set in warm place.
Cover and let rise until double in
bulk. Punch down. Divide in half
and place in 2 oiled loaf pans. Oil
finger tips and smooth tops of
loaves. Bake at 350 F. for i hour.
WHOLEWHEAT-GLUTEN BREAD
2 cakes or 2 tablespoons dried yeast
1 quart potato water, lukewarm
3 tablespoons honey
8 cups wholewheat flour (approxi-
mately)
2 cups gluten flour
i/ 4 cup oil
i tablespoon salt
3 tablespoons nutritional yeast
[Rcipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Soften cake or dried yeast in i/ 2
cup potato water. Add honey. Let
rise and bubble for 10 minutes.
Then add 2 cups of wholewheat
flour and i cup gluten flour. Beat
well. Cover and set in warm place to
rise until double in bulk. Stir in
oil, salt and nutritional yeast, and
work in enough of remaining flours
to make a firm dough. Knead for 10
minutes. Oil dough, place in bowl
and cover. Let rise until double in
bulk. Punch down. Form 3 loaves
and place each in an oiled bread
pan. Bake at 375 F. for 15 minutes,
then at 350 F. for about 45 min-
utes.
WHOLEWHEAT BREAD
WITH SPROUTED WHEAT
2 cakes or 2 tablespoons dried yeast
3 cups stock, lukewarm
1 tablespoon salt
14 cup nutritional yeast
14 cup honey
3 tablespoons oil
5 cups wholewheat flour (approxi-
mately)
2 cups wholewheat Sprouts (whole
or ground)
Soften yeast in i/ 2 cup stock. Then
add rest of stock, salt, nutritional
yeast, honey, oil. Blend well. Stir in
31/2 cups flour. Beat dough until
elastic. Cover bowl of dough and set
in warm place to rise. Wnen it has
risen, add sprouts and about ii/ 2
cups of remaining flour. Knead un-
til dough is again smooth and elas-
tic. Place in oiled bowl, turning over
to coat with oil. Cover and again let
rise in warm place until double in
bulk. Punch down. Knead lightly.
Divide into 2 loaves and place each
in an oiled bread pan. Let rise in
warm place until double in bulk.
Bake at 375 F. for 25 minutes;
then at 300 F. for 35 minutes
longer.
UNLEAVENED WHOLEWHEAT
BREAD
1/2 cup oil
1 i/i cups stock
7 cups wholewheat flour (approxi-
mately)
i teaspoon salt
Beat oil while adding water gradu-
ally, until it forms an emulsion that
looks like beaten egg white. Sprinkle
flour over liquid, add salt and knead
until dough is smooth and elastic.
Let stand overnight. In the morning,
knead again. Form 2 loaves and
place each in an oiled bread pan.
Bake at 325 F. for 114 to n/ 2 hours.
Rye Breads
HINTS:
Although for bread-baking purposes
rye resembles wheat more than
any other grain, rye flour makes a
stickier and less elastic dough. A
satisfactory all-rye loaf is difficult
to make and apt to be heavy. All-
rye flour is most successful when
used in making European-type
steamed breads and sour ryes. For
lighter loaves, use a combination
of wheat and rye.
Rye flour may replace part of the
wholewheat flour in wholewheat
bread recipes.
For persons allergic to wheat, rye is
frequently a satisfactory substi-
tute.
Breads (Yeast, Sour Dough, Unleavened)
WHOLE RYE BREAD
WITH CARAWAY SEEDS
1 cake or i tablespoon dried yeast
2 cups milk, scalded, lukewarm
2 tablespoons molasses
iegg
8 cups rye flour (approximately)
1 tablespoon salt
1/2 cup nutritional yeast
2 tablespoons caraway seeds, whole
Soften cake or dried yeast in milk.
Add molasses and egg. Blend. Add
2 cups of rye flour and other ingre-
dients and mix well. Cover. Let
stand in warm place for 30 minutes.
Blend in 1 1/ 2 cups of remaining rye
flour, cover again and let stand in
warm place an additional 30 min-
utes. Add remainder of flour as
necessary to make dough of good
consistency. Knead. Divide in half
and place in 2 oiled bread pans.
Keep covered and let stand in warm
place until dough has doubled in
bulk. Bake at 375 F. for about 40
minutes.
SWISS RYE BREAD
2 cakes or 2 tablespoons dried yeast
21/2 cups potato water, lukewarm
8 cups rye flour (approximately)
1 tablespoon salt
2 tablespoons molasses
\/2 cup nutritional yeast
Soften yeast in y 2 cup potato water.
Let rise and bubble for 10 minutes.
Add remaining potato water, 3 cups
of rye flour and other ingredients,
and mix well. Cover. Let stand in
cool place for 30 hours. Add enough
of remaining flour to make dough
smooth and elastic. Knead 10 min-
utes or longer. Oil dough. Place in
bowl, cover and set in warm place
until doubled in bulk, about 3 to
5 hours. Knead. Divide dough in
half and roll each half into a round
ball. Oil surface and place each
round on an oiled cooky sheet. Set
in warm place, until loaves have
spread out and risen slightly. Bake
at 300 F. for i hour or longer.
SWEDISH LIMPE (ALL-RYE)
1/2 cup milk, scalded, lukewarm
2 cakes or 2 tablespoons dried yeast
3 tablespoons honey
3 tablespoons oil
i tablespoon salt
1/2 cup nutritional yeast
i tablespoon caraway seeds, ground
i tablespoon anise seeds, ground
i tablespoon fennel seeds, ground
1 tablespoon orange rind, grated
2 cups stock, lukewarm
71/2 cups rye flour (approximately)
Soften cake or dried yeast in
milk. Add rest of ingredients, using
enough flour to make dough of good
consistency. Knead for 10 minutes.
Place in oiled bowl, cover and let
stand in warm place. Allow to rise
until double in bulk. Punch down.
Again let rise until double in bulk
and punch down. Shape into 2
round loaves. Place on oiled cooky
sheets. Let stand in warm place until
loaves have risen somewhat. Bake at
300 F. for 50 to 60 minutes.
VARIATION:
Make with half wholewheat and
half rye flour.
STEAMED DUTCH ROGGEBROOD
2 cups potato water, boiling
1/2 cup molasses
7 cups rye flour
1 tablespoon salt
i/ 2 cup nutritional yeast
2 tablespoons caraway seeds, ground
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Blend all ingredients thoroughly.
Dough will be stiff. When cool
enough to handle, shape into 2
loaves and place in oiled bread pans
with covers to fit. Press dough flat,
sealing all cracks on surface. Oil in-
sides of bread-pan covers. Set cov-
ered pan in containers filled with
water to at least half the depth of
the bread pans. Steam, covered, for
3 hours in 250 F. oven. Remove
bread pans from water pans, un-
cover and drain off any accumula-
tion of condensed steam. Bake for
another hour, without water. Turn
oven off. Remove bread from pans
and set on oven racks to continue
drying out slowly for i hour more.
Let cool. When baked, this bread is
very dark, heavy and solid. To serve,
slice as thin as possible with very
sharp knife.
GERMAN SOUR RYE
1 cup Sour Dough Starter
1 1/^ quarts potato water, lukewarm
10 cups rye flour (approximately)
i/ 2 cup molasses
2 tablespoons salt
1/2 cup nutritional yeast
2 tablespoons caraway seeds, whole
i cup milk powder
Combine sour-dough starter with all
liquids and 6 cups of rye flour and
mix well. Cover. Let stand in warm
place at least 3 hours (the longer it
stands, the more sour the taste).
Stir. Set aside and refrigerate i cup
of mixture as sour-dough starter for
next baking. Combine rest of mix-
ture with other ingredients, using
enough of remaining flour to make
dough of stiff consistency. Knead
dough until it is no longer sticky.
Shape into 2 round loaves. Place
on oiled cooky sheets. Put dough in
warm place to rise 3 to 4 hours, or
until about i/ 3 more than original
size. Bake at 350 F. for n/ 4 to 114
hours.
NOTE:
Since sour dough is a slower rising
agent than yeast, allow plenty of
time for making this bread.
RYE-WHEAT BREAD
2 cakes or 2 tablespoons dried yeast
3 cups milk, scalded, cooled to luke-
warm
3 tablespoons honey
3 tablespoons oil
i tablespoon salt
1/2 cup nutritional yeast
5 cups rye flour, sifted
3 cups wheat flour, sifted
Soften cake or dried yeast in milk.
Add 4 cups of rye flour, 2 cups of
wholewheat flour, and other ingre-
dients. Mix thoroughly. Add more
of both flours as necessary to make
dough stiff enough to knead. After
kneading, cover with damp cloth
and set in warm place to rise until
light. Punch down. Let rise 4 times,
then shape into 2 loaves. Knead for
5 minutes. Place in oiled bread pans.
Cover again with damp cloth, set in
warm place and let rise until light.
Put a pan of hot water in oven on
lower rack and bread pans on rack
above. Bake at 300 F. for i i/ z hours.
MILWAUKEE RYE BREAD
i cake or i tablespoon dried yeast
1 quart potato water, lukewarm
2 cups potatoes, cooked, purged
Breads (Yeast, Sour Dough, Unleavened) 775
i tablespoon salt
1/2 cup nutritional yeast
i tablespoon caraway seeds, whole
8 cups rye flour
4 cups wholewheat flour
Soften yeast in i/ cup potato water.
Add remaining potato water and
other ingredients, stirring in flours
gradually. Blend well. Knead un-
til smooth. Oil and place in bowl.
Cover. Set in warm place to rise un-
til double in bulk. Shape into 2
balls. Oil again. Place on oiled cooky
sheets. Set in warm place and let
rise again until double in bulk.
Bake at 375 F. for about i hour.
Brush tops with water and let cool.
RYE-CORNBREAD
4 cups cornmeal
stock, boiling
4 cups rye flour
1/2 cup molasses
2 teaspoons salt
1/2 cup nutritional yeast
1/2 cup milk powder
i cup Liquid Yeast
Scald cornmeal with stock, adding
enough to wet, but not to thin.
Blend in rye flour, molasses, salt,
nutritional yeast and milk powder.
Add liquid yeast and enough stock
so that batter can be stirred with a
spoon. Cover. Let batter rise over-
night. Next morning, stir down.
Turn into 2 oiled bread pans. Wet
finger tips with cold water and
smooth top of batter. Let rise for
20 minutes. Bake at 325 F. for 40
minutes.
BANANA RYE BREAD
2 cakes or 2 tablespoons dried yeast
14 cup stock, lukewarm
1 tablespoon salt
i/J cup nutritional yeast
2 tablespoons honey
3 tablespoons oil
21/4 cups bananas, ripe, purged
514 to 6 cups rye flour
Soften cake or dried yeast in stock.
Mix salt, nutritional yeast, honey,
oil and bananas, add half of flour
and beat until smooth. Beat in yeast
mixture. Add remaining flour gradu-
ally. Mix thoroughly. Turn dough
onto floured board. Knead for 8
minutes. Add enough of remaining
flour to keep dough from sticking.
Place dough in oiled bowl and turn
over to coat all sides with oil. Cover
with damp towel. Set in warm place
and let rise until double in bulk,
for about 2 hours. Turn onto board
and knead lightly for 2 minutes.
Shape dough into 2 loaves. Place in
oiled bread pans. Cover, again set
in warm place to rise until double in
bulk. This will take about i hour.
Bake at 425 F. for 10 minutes, then
at 350 F. for an additional 40 min-
utes. Brush tops with water. Cool.
Store.
Oat Breads
HINTS:
Soaked oats may be added to bread
in the same way as soaked wheat
berries. (See recipe for Soaked
Wheat Bread, p. 171, this chap-
ter.)
Oatmeal is best combined with
other grains in bread making.
To adapt a white-flour recipe, sub-
stitute ii/ 2 cups of oatmeal for
every cup of white flour it re-
places.
Oatmeal porridge is a good addition
to bread dough.
ij6 The Natural Foods Cookbook
OATMEAL-WHEAT BREAD
2 cakes or 2 tablespoons dried yeast
$i/ 2 cups milk, scalded, cooled to
lukewarm
4 cups oatmeal
i tablespoon salt
1/2 cup nutritional yeast
1/2 cup honey
14 cup oil
4 cups wholewheat flour
Soften cake or dried yeast in l/> cup
milk. Add rest of milk to oatmeal,
mix well and blend in salt, nutri-
tional yeast, honey and oil. Com-
bine with yeast mixture and stir in
wholewheat flour. Dough should be
thick it should just be possible to
beat it with a spoon. Cover. Set in
warm place and let rise until light,
soft, and springy to the touch.
Punch down. Cover and let rise
again in warm place. Turn onto
floured board. Knead for 10 min-
utes. Form 2 loaves and place in
oiled bread pans. Cover with damp
cloth and let rise in warm place,
until doubled in bulk. Set a pan of
water in the oven on rack beneath
the one holding the bread pans.
Bake at 300 F., 1 14 to 1 1/2 hours.
NO-KNEAD OATMEAL-WHEAT
BREAD
2 cakes or 2 tablespoons dried yeast
3^ cups milk, scalded, cooled to
lukewarm
1/2 cup honey
14 cup oil
14 cup raisins, seedless
14 cup Soybeans, Roasted, ground
1 tablespoon salt
1/2 cup nutritional yeast
1/2 teaspoon mace, ground
1/2 cup milk powder
5 cups wholewheat flour
2 cups oatmeal
Soften cake or dried yeast in % cup
milk combined with honey. Stir. Let
rise and bubble for 10 minutes. Add
rest of milk to oil. Blend in raisins,
salt, nutritional yeast, mace, milk
powder. Add softened yeast mix-
ture, then flours, and blend thor-
oughly. Dough should be soft to
touch but not too wet. Set bowl
of dough in pan of warm water
(85 F.). Cover with heavy towel. Let
rise in warm place for 11/2 to 2
hours. Punch down. Turn into 2
oiled bread pans. Cover with towel,
set in warm place and let rise about
45 minutes more. Place bread pans
in cold oven, then turn on heat and
bake for 15 minutes, letting tem-
perature rise to 375 F.; lower to
325 F. and bake for an additional
40 minutes.
OATMEAL-RYE BREAD
2 quarts milk, scalded, hot
4 cups oatmeal
1/3 cup honey
i/ 3 cup molasses
1 tablespoon salt
1/2 cup nutritional yeast
1/2 teaspoon nutmeg, ground
2 tablespoons oil
i cake or i tablespoon dried yeast
rye flour
Pour ii/2 quarts milk over oatmeal.
Add honey, molasses, salt, nutri-
tional yeast, nutmeg and oil. Blend
well. Cover and let stand for 6
hours. At night, warm mixture to
lukewarm. Heat remaining pint of
milk to lukewarm and in it soften
cake or dried yeast. Combine two
mixtures. Add enough rye flour to
make the batter stiff. Cover and
let rise overnight. In the morning,
shape into 2 loaves and place in
oiled bread pans. Bake at 300 F.
for ii/2 hours.
OATMEAL-SOY BREAD
2 cakes or 2 tablespoons dried yeast
i quart milk, scalded, cooled to
lukewarm
14 cup oil
1/2 cup honey
i tablespoon salt
i/ 2 cup nutritional yeast
1/2 cup milk powder
i cup oatmeal
1/2 cup soy flour
6 cups wholewheat flour
Soften yeast in i/ 2 cup milk. Stir.
Allow to bubble for 10 minutes. Add
rest of milk and other ingredients.
Blend well. Knead. Oil. Place in
bowl, cover and set in warm place.
Let rise for 2 hours. Punch down.
Shape into 2 loaves and put each in
an oiled bread pan. Cover with
damp cloth, set in warm place to
rise i hour longer. Bake at 350 F.
for 50 to 60 minutes.
Cornbreads
HINTS:
Cornmeal is best for bread-making
when combined with other grains.
Use freshly ground yellow unde-
germinated cornmeal.
To adjust a white-flour recipe, sub-
stitute % cup of cornmeal for
every cup of white flour it re-
places.
YEAST-RISING CORNBREAD
2 cakes or 2 tablespoons dried yeast
1 cup milk, lukewarm
2 eggs, beaten
3 tablespoons honey
3 tablespoons oil
i cup cornmeal
i/ 2 cup wholewheat flour
14 cup soy flour
i teaspoon salt
14 cup nutritional yeast
Breads (Yeast, Sour Dough, Unleavened) 777
Soften yeast in milk. Let stand for
10 minutes. Blend in other ingre-
dients. Turn into oiled 8- x 8-inch
pan. Set in warm place and let rise
at least 30 minutes. Bake at 350 F.
for 30 minutes. Cool slightly and
cut into squares. Serves 6.
SALT-RISING CORNBREAD
i cup milk, scalded, hot
7 tablespoons cornmeal
3 tablespoons honey
1 teaspoon salt
4 1/2 cups wholewheat flour (approxi-
mately)
1/2 cup nutritional yeast
2 cups stock, lukewarm
3 tablespoons oil
Blend milk, cornmeal, i tablespoon
honey and salt. Put in large covered
jar set in dish of hot water and leave
in warm place overnight. The next
morning, turn mixture into bowl.
Add 2 cups of wholewheat flour,
yeast, stock, oil and remaining
honey. Blend thoroughly. Return
mixture to jar and put again into
dish of hot water. Set in warm
place to rise until light and bubbly.
Turn into bowl and add enough
flour to make stiff dough. Knead for
10 minutes. Shape into 2 loaves and
put into oiled pans. Let rise again
in warm place until light. Bake at
425 F. for 15 minutes, decrease heat
to 375 F. and bake for 30 minutes
more.
CORNBREAD (in blender)
2 cups buttermilk *
4 eggs
2 tablespoons oil
1/4 cup nutritional yeast
1 teaspoon salt
14 cup soy flour
14 cup milk powder
2 cups cornmeal
[Rcipe continued on next pag]
The Natural Foods Cookbook
[Recipe continued from previous page]
Gradually blend all ingredients in
blender until batter is smooth. Pour
mixture into 2 oiled 7- x ^i/^mch
bread pans. Bake at 400 F. for 30
minutes.
SOUR CREAM CORNBREAD
3 tablespoons oil
6 eggs, beaten
2 teaspoons salt
14 cup nutritional yeast
1 quart sour cream*
3 cups cornmeal
Pour oil into 2 g-inch pie plates and
heat in preheated oven. Blend re-
maining ingredients. Pour half the
mixture into each pie plate. Bake
at 375 F -> 25 to 30 minutes. Cut
into wedges to serve.
PLAIN SPOON BREAD
2 cups stock, cold
i cup cornmeal
1 cup milk
2 eggs, beaten
i tablespoon oil
i teaspoon salt
Blend cold stock with cornmeal in
saucepan. Heat gradually to boiling
point. Remove from heat and blend
in remaining ingredients. Turn into
oiled square pan. Bake at 400 F.,
25 to 30 minutes. Cut into squares.
Serves 6.
FLUFFY SPOON BREAD
i cup cornmeal
3 cups milk, cold
3 egg yolks, beaten
1 1/2 teaspoons salt
i/ 4 cup nutritional yeast
1 tablespoon honey
2 tablespoons oil
i/ s teaspoon mace, ground
3 tablespoons soy flour
3 egg whites, beaten stiff
Blend cornmeal and i cup of cold
milk together in saucepan. Add rest
of milk. Heat gradually to boiling
point. Remove from heat and cool
to lukewarm. Blend in remaining
ingredients except egg whites. When
thoroughly mixed, fold in egg
whites. Turn into oiled square pan.
Bake at 400 F., 45 to 50 minutes.
Cool slightly and cut into squares.
Serves 6.
MIXED-GRAIN SPOON BREAD
1 cake or i tablespoon dried yeast
1 14 cups milk, lukewarm
2 eggs, beaten
14 cup oil
14 cup molasses
i teaspoon salt
y 4 cup nutritional yeast
14 cup milk powder
i cup cornmeal
1/2 cup soy flour
1/2 cup wholewheat flour
1/2 cup rye flour
Soften cake or dried yeast in i/ 4 cup
of milk. Stir. Let rise for 10 minutes.
Add rest of milk, eggs, oil and mo-
lasses. Sift remaining ingredients to-
gether and stir into liquid mixture.
When blended thoroughly, turn
into oiled square pan. Set in warm
place to rise at least 30 minutes.
Bake at 425 F. for 20 minutes, then
at 375 F. about 20 minutes longer.
Cool slightly and cut into squares.
Serves 6.
CHEESE SPOON BREAD
3 cups milk, cold
i cup cornmeal
i teaspoon salt
14 cup nutritional yeast
Breads (Yeast, Sour Dough, Unleavened)
1/2 teaspoon dill seeds, ground
3 tablespoons soy flour
i cup hard cheese, grated
6 eggs, beaten
Blend i cup of cold milk with
cornmeal in saucepan. When well
blended, add remaining milk. Grad-
ually bring to boil. Reduce heat and
continue to cook, stirring constantly,
until mixture thickens. Add re-
maining ingredients except eggs.
Continue cooking and stirring until
cheese is blended with mixture. Re-
move from heat. When cool, blend
in eggs. Turn into oiled casserole.
Bake uncovered at 400 F. until
fluffy and browned, about 45 min-
utes. Serves 6.
CORNMEAL CRISPS
y s cup cornmeal
i cup stock, cold
2 1/2 tablespoons oil
14 teaspoon salt
Blend cornmeal and stock in sauce-
pan until smooth. Bring gradually
to boil and remove from heat. Blend
in oil and salt and pour mixture
into large, shallow oiled baking pans
to depth of only 14 inch. Bake at
325 F. for 25 to 30 minutes. Cool
slightly and cut into squares. Serves
6.
Soy Breads
HINTS:
In bread baking, soy flour may be
combined with any whole grain
flour. As, however, it contains no
gluten, it is most successful com-
bined with those whole grains
which do.
Sift soy flour before measuring.
Baked products containing soy flour
brown readily. To avoid burning,
reduce oven heat by 25 degrees
when substituting soy for other
flours.
KNEADED SOY-WHOLEWHEAT
BREAD
2 cakes or 2 tablespoons dried yeast
3 cups milk, scalded, cooled to luke-
warm
1 tablespoon honey
1 1/2 tablespoons salt
1/2 cup nutritional yeast
2 tablespoons molasses
514 cups wholewheat flour, sifted
i i/s cups soy flour, sifted
Soften cake or dried yeast in i cup
milk with honey. Let stand for 10
minutes. Add rest of milk, salt, nu-
tritional yeast and molasses. Blend.
Stir in half the flours and beat un-
til smooth. Beat in remaining flour.
Cover. Set in warm place for about
11/2 hours to rise. Turn onto lightly
floured board. Knead for 5 minutes,
adding only enough flour to handle
dough. Shape into 2 loaves and put
into 2 oiled bread pans. Let rise
again in warm place for 30 minutes.
Bake at 375 F. for about 40 min-
utes.
NO-KNEAD SOY-WHOLEWHEAT
BREAD
2 cakes or 2 tablespoons dried yeast
i quart stock, lukewarm
1 1/2 tablespoons salt
1/2 cup molasses
1/2 cup nutritional yeast
1/2 cup milk powder
1 1/2 cups soy flour, sifted
6 to 7 cups wholewheat flour, sifted
Soften cake or dried yeast in i cup
stock with salt and molasses. Stir.
Let rise for 10 minutes. Add remain-
[Recipe continued on next page]
180 The Natural Foods Cookbook
[Recipe continued from previous page]
ing stock, nutritional yeast, milk
powder, soy flour and only enough
wholewheat flour to make soft
dough. Beat until well blended.
Cover. Set in warm place and let
rise until double in bulk. Spoon
dough into 2 oiled bread pans.
Smooth top with spoon dipped into
cold water. Let rise again for 30
minutes. Bake at 350 F., 45 to 50
minutes.
SOY SPOON BREAD
1 cup soy flour
3 cups milk, cold
2 tablespoons oil
i teaspoon salt
14 cup nutritional yeast
3 eggs, separated
Beat soy flour into i cup cold milk
in saucepan. Blend in remaining in-
gredients except eggs. Heat gradu-
ally, stirring constantly, and when
mixture is hot, cook for 5 minutes
more. Remove from heat. When
cool, mix in egg yolks and then fold
in stiffly beaten egg whites. Turn
into oiled casserole. Bake uncovered
at 375 F. for 30 minutes. Serves 6.
Specialty Breads
HINTS:
Lima-bean flour as well as soybean
flour can be combined success-
fully with other flours in making
breads. Substitute i cup of soy-
bean flour for each 4 cups of
wholewheat flour, and i cup of
lima-bean flour for each 5 cups
of wholewheat flour.
To vary a white-flour recipe, sub-
stitute the following quantities
for each cup of white flour re-
placed: % cup rice flour; y 4 cup
buckwheat flour; \y s cups barley
flour; % cup potato flour.
BARLEY BREAD
1 cake or i tablespoon dried yeast
2 cups stock, lukewarm
4 cups wholewheat flour
14 cup oil
2 tablespoons honey
i teaspoon salt
1/2 cup nutritional yeast
4 cups barley flour
Soften cake or dried yeast in stock.
Blend in wholewheat flour. Set in
warm place to rise. Add other in-
gredients and blend. Knead for 10
minutes. Oil dough, put into bowl
and cover. Let rise again in warm
place. Punch down. Shape into 2
loaves and place each in an oiled
bread pan. Bake at 350 F., 35 to
40 minutes.
NUT-RAISIN BREAD
1 cake or i tablespoon dried yeast
2 cups potato water, lukewarm
1/2 cup honey
i cup wheat germ
7 cups wholewheat flour (about)
1/2 cup oil
i egg
i teaspoon salt
i teaspoon cinnamon, ground
1/2 cup nutritional yeast
i cup raisins, seedless
1 cup nuts, ground
Soften cake or dried yeast in potato
water. Add honey, wheat germ and
2 cups wholewheat flour. Blend well.
Cover and set in warm place. Let
rise for 20 minutes. Add rest of in-
gredients, using enough flour to
make stiff dough. Blend well. Oil
dough, place in bowl and cover. Let
Breads (Yeast, Sour Dough, Unleavened) 181
rise again and punch down. Shape
into 2 loaves and place in oiled
bread pans. Let rise once more in
warm place. Bake at 350 F. for i
hour.
HERBED BREAD
2 cakes or 2 tablespoons dried yeast
2 cups milk, scalded, cooled to luke-
warm
3 tablespoons honey
1 tablespoon salt
2 eggs, beaten
3 tablespoons oil
1/2 cup nutritional yeast
1/2 cup mixed herbs, minced
i tablespoon celery seeds, ground
i tablespoon caraway seeds, ground
i tablespoon dill seeds, ground
7 to 8 cups wholewheat flour
Soften cake or dried yeast in i cup
milk with honey and salt. Set in
warm place. Let rise for 15 minutes.
Add enough flour to make dough
easy to handle, along with remain-
ing ingredients. Turn dough onto
lightly floured board. Let rest for
15 minutes; knead until smooth and
elastic. Oil, place in bowl, cover and
let rise until double in bulk. Punch
down. Shape into 2 loaves, and
place in oiled bread pans. Cover.
Let rise until again double in bulk.
Bake at 400 F. for 40 minutes.
Brush top with garlic butter, if de-
sired, when bread is removed from
oven.
CHEESE BREAD
2 cakes or 2 tablespoons dried yeast
2 cups milk, scalded, cooled to luke-
warm
2 tablespoons honey
2 tablespoons salt
1/2 cup nutritional yeast
3/2 pound hard cheese, grated
14 cup soy flour
5 cups wholewheat flour
Soften yeast in i cup milk, with
honey and salt. Stir. Let rise for
10 minutes. Add remaining milk
and other ingredients. Blend. Turn
dough onto lightly floured board.
Knead, adding more flour if neces-
sary, until dough is smooth and elas-
tic. Oil. Place in bowl, cover, set
in warm place to rise until double
in bulk. Shape into 2 loaves and
put into oiled bread pans. Let rise
in warm place until again double
in bulk. Bake at 375 F. for about
45 minutes.
POTATO BREAD
i cake or i tablespoon dried yeast
i cup potato water, lukewarm
i tablespoon salt
1/2 cup nutritional yeast
1/2 cup milk powder
4 cups potatoes, cooked, purged (or
sweet potatoes, squash, pumpkin,
peas or beans)
14 cup oil
8 cups rye flour (approximately)
Soften cake or dried yeast in potato
water. Let stand for 10 minutes.
Add enough rye flour to form stiff
dough, and then add other ingre-
dients. Set in warm place. Let rise
until nearly double in bulk. Turn
into 2 oiled bread pans. Set in warm
place and let rise again. Bake at
350 F. for 50 to 60 minutes.
Yeast Rolls
HINTS:
Many recipes for bread doughs may
also be used for rolls. Rolls usu-
ally are baked at higher tempera-
[Recipe continued on next pag]
182 The Natural Foods Cookbook
[Recipe continued from previous page]
tures than bread, and baking time
is reduced.
An egg added to roll dough im-
proves color and flavor. When
adding an egg, reduce the amount
of oil in the recipe by i table-
spoon.
Purged potatoes may replace from
l /3 to l /z f tne flour in roll and
biscuit recipes.
WHOLEWHEAT ROLLS
i cake or i tablespoon dried yeast
1 i/ s cups milk, lukewarm
i/ 2 cup honey
1/2 cup oil
2 teaspoons salt
14 cup nutritional yeast
3 eggs, beaten
4 cups wholewheat flour (approxi-
mately)
Soften cake or dried yeast in ]/ 3 cup
milk with honey. Stir. Let stand for
10 minutes. Add remaining milk,
314 cups of flour, and other ingre-
dients. Blend. Cover and let rise in
warm place until double in bulk.
Punch down. Add enough of re-
maining flour to make dough stiff
enough to handle. Knead. Shape
into rolls and place on oiled cooky
sheets. Brush with oil. Set in warm
place to rise until again double in
bulk. Bake at 350 F. for about 15
minutes. Makes about 2 dozen rolls.
WHOLEWHEAT CLOVERLEAF
ROLLS
1 cake or i tablespoon dried yeast
2 cups milk, scalded, cooled to luke-
warm
5 tablespoons honey
6 tablespoons oil
i tablespoon salt
}4 cup nutritional yeast
14 cup milk powder
5 cups wholewheat flour (approxi-
mately)
Soften yeast in i cup of milk with
honey. Stir. Let stand for 10 min-
utes. Add remaining milk, only 3
cups of flour and other ingredients.
Beat until smooth. Gradually blend
in enough of remaining flour to
form soft dough. Knead on lightly
floured board until smooth and
satiny. Oil, place in bowl and cover.
Set in warm place. Let rise until
double in bulk. Punch down.
Knead. Shape into small balls, i/ 2
inch in diameter. Place 3 balls in
each well of oiled muffin pans.
Brush with oil. Cover and let rise
in warm place again until double
in bulk. Bake at 400 F. for 15 to
20 minutes. Makes about 30 rolls.
WHOLEWHEAT BUTTERHORNS
i cake or i tablespoon dried yeast
1 14 cups milk, lukewarm
14 cup oil
14 cup honey
1 14 teaspoons salt
14 cup nutritional yeast
3 eggs, beaten
6 cups wholewheat flour (approxi-
mately)
Soften cake or dried yeast in milk.
Add honey, oil, salt, nutritional
yeast and eggs. Beat thoroughly.
Slowly beat in as much flour as nec-
essary to give dough good consist-
ency. Knead until elastic. Oil, place
in bowl and cover. Let rise in warm
place until double in bulk. Punch
down. Let rise again and punch
down. Divide dough in half. Shape
into 2 round balls and roll each ball
on board into circle 12 inches in
diameter. Cut each circle into 8 pie-
Breads (Yeast, Sour Dough, Unleavened) 183
shaped wedges. Roll up each piece,
working from outer edge inward.
Press down pointed end. Place on
oiled cooky sheets and brush with
oil. Set in warm place. When again
double in bulk, bake at 400 F. for
15 to 18 minutes. Makes 16 large
horns.
WHOLEWHEAT PARKER HOUSE
ROLLS
i cake or i tablespoon dried yeast
14 cup milk, lukewarm
i tablespoon honey
1 y^ teaspoons salt
14 cup nutritional yeast
14 cup soy flour
3 1/2 cups wholewheat flour (about)
2 tablespoons oil
Soften cake or dried yeast in milk
with honey. Stir. Let stand 10 min-
utes. Add salt, nutritional yeast, soy
flour, 2 cups wholewheat flour and
oil. Beat until bubbles rise to sur-
face. Add enough wholewheat flour
to make soft dough which fairly
cleans bread-bowl sides. Turn onto
floured bread board. Let dough rest
for 10 minutes. Knead until smooth
and elastic. Oil. Place dough in
bowl, cover, set in warm place to rise
until double in bulk. Punch down,
again let rest for 10 minutes. Shape
into rolls and arrange on oiled
cooky sheets. Brush with oil. Let
rise until double in bulk. Bake at
425 F., 10 to 15 minutes. Makes
about 2 dozen rolls.
WHOLEWHEAT ENGLISH
MUFFINS
1 cake or i tablespoon dried yeast
2 cups milk, scalded, cooled to luke-
warm
4 tablespoons oil
2 tablespoons honey
i tablespoon salt
51/2 to 6 cups wholewheat flour,
sifted
Soften yeast in i cup milk. Let stand
for 10 minutes. Add remaining in-
gredients, using enough flour to
form a soft dough. Knead on lightly
floured board until smooth and
elastic. Place in an oiled bowl.
Cover. Let rise in warm place i to
11/2 hours, until double in bulk.
Punch down. Toss on board sprin-
kled with cornmeal. Roll dough to
54-inch thickness. Cut with g-inch
round cooky cutter. Let rounds rest
on board, cover with damp cloth
and allow to rise for \/ 2 hour, until
again double in bulk. Arrange on
moderately hot griddle, cornmeal
side down first, and bake for 15
minutes on each side. Makes about
20 muffins.
POTATO ROLLS
i cake or i tablespoon dried yeast
14 cup milk, scalded, cooled to luke-
warm
1 tablespoon honey
2 tablespoons oil
1/2 teaspoon salt
3 tablespoons nutritional yeast
14 cup potatoes, cooked, purged
i egg, beaten
14 cup soy flour
1/2 cup wholewheat flour
Soften cake or dried yeast in milk
with honey. Let stand for 10 min-
utes. Add all other ingredients.
Blend well. Toss on lightly floured
board. Shape into rolls. Arrange on
oiled cooky sheets, cover with damp
cloth and let rise in warm place
until double in bulk. Bake at 400
F. about 10 to 15 minutes. Makes 2
dozen rolls.
184 The Natural Foods Cookbook
CORNMEAL-OATMEAL ROLLS
i cake or i tablespoon dried yeast
H/4 cups milk, scalded, cooled to
lukewarm
14 cup honey
i/4 cup oil
i egg, beaten
i teaspoon salt
14 cup nutritional yeast
i cup cornmeal
1/2 cup oatmeal
3 cups wholewheat flour
Soften cake or dried yeast in 14 cup
milk with honey. Stir. Let stand for
10 minutes. Blend in all other in-
gredients. Knead for 5 minutes. Oil
dough. Place in bowl, cover, set in
warm place to rise until double in
bulk. Punch down. Shape into small
rolls. Place on oiled cooky sheets
and let rise until again double in
bulk. Bake at 375 for 15 minutes,
then at 400 F. about 10 minutes
longer. Makes 2 dozen rolls.
Biscuits
BASIC RAISED BISCUIT
1/2 cake or i/ 2 tablespoon dried yeast
1 1/ cups stock, lukewarm
|4 cup honey
1 tablespoon oil
14 teaspoon salt
2 tablespoons nutritional yeast
3 cups wholewheat flour, or any
combination of whole grains
Soften cake or dried yeast in i/ cup
stock with honey, oil and salt. Let
rise for 10 minutes. Add rest of
stock and all other ingredients and
blend thoroughly. Oil dough. Place
in bowl and cover. Let rise for i
hour in warm place. Knead dough
on floured board until spongy. Cut
into biscuits. Arrange on oiled
cooky sheets. Let rise for 10 minutes
more. Bake at 350 F. for 25 min-
utes. Makes about 30 biscuits.
UNRAISED WHOLEWHEAT-
OATMEAL BISCUITS
i ^4 cups wholewheat flour
1/2 cup oatmeal
1 egg, beaten
3 tablespoons oil
3 tablespoons honey
1/8 teaspoon salt
2 tablespoons nutritional yeast
milk
Mix flours in bowl, make a well and
put in rest of ingredients, with
enough milk to mix. Blend all
thoroughly. Roll thin on lightly
floured board. Cut into biscuits and
arrange on oiled cooky sheets. Brush
with milk and prick surface with
tines of fork. Bake at 375 F. until
light brown, about 20 minutes.
Makes about 2 dozen biscuits.
UNRAISED SOY BISCUITS
14 cup soy flour
14 cup rice flour
1 cup wholewheat flour
i/4 cup wheat germ
i/ 2 teaspoon salt
2 tablespoons nutritional yeast
14 cup milk powder
2 tablespoons poppy seeds, whole
3 tablespoons oil
1/2 cup milk (approximately)
Blend all ingredients, using enough
milk to make soft dough. Roll out
to i/2-inch thickness on lightly
floured board. Cut into biscuits.
Place on oiled cooky sheets. Bake
at 425 F. for 10 to 15 minutes.
Makes about 2 dozen biscuits.
Breads (Yeast, Sour Dough, Unleavened) 185
GARNISHES FOR BREADS,
ROLLS AND BISCUITS
sesame seeds, whole
sunflower seeds, whole
poppy seeds, whole
caraway seeds, whole
dill seeds, whole
celery seeds, whole
cumin seeds, whole
wheat germ
grated cheese
grated nuts, mixed with egg yolk
saut^ed onions
egg yolk, thinned with cold water
herbed butter
garlic butter
butter mixed with honey
butter mixed with honey and cin-
namon
LEFTOVER BREAD AND BREAD CRUMBS
Toast bread cubes. Dip in garlic
butter, toss in salad, or use as a
garnish for soup.
Slice bread very thin. Bake in low
oven until thoroughly dried out.
Cool and store in tight container.
Serve with spreads.
Cut thin slices of very stale bread
into cubes. Toast. Cool and store
in tight container. Use as croutons
for soups and salads.
Dry leftover bread crumbs, if still
soft, and store in tight container.
Use in loaves, stuffings, casseroles,
patties, porridge, bread dough.
19
QUICK BREADS
Muffins
HINTS:
Muffins made without baking pow-
der or baking soda will not be as
light and airy as traditional muf-
fins, but they will still be tasty.
Reserve bran that is sifted out of
wholewheat flour used for muffins
and add to bread dough or por-
ridge.
Muffins can be made successfully
with a higher proportion of soy
flour to whole-grain flour than
can be added to yeast breads or
rolls. Try a homemade muffin-mix
flour of i part wholewheat, 1/2
part rye flour, i/ 2 part cornmeal
and i/ 4 part soy flour.
To fill muffins, place spoonful of
muffin batter in oiled well of muf-
fin pan or oiled custard cup. Ar-
range piece of fruit or cube of
cheese in center. Cover with an-
other spoonful of batter.
For flourless batter base for muffins,
see under Pastries.
Oil muffin pans with soy lecithin
spread for easy removal of muffins.
SUGGESTED ADDITIONS TO MUFFINS!
wheat germ
sesame seeds
ground nuts
ground Roasted Soybeans
raisins
dried fruit, chopped
fresh fruit, diced
grated cheese
soy flour
bran
bone meal
soy grits
fruit rind, grated, Powdered or Hon-
eyed
Coconut Shreds
berries
sunflower seeds or meal
yoghurt
nutritional yeast
potato water
leftover bread dough
leftover porridge
unsweetened fruit juices
milk powder
soy milk
carob powder
cake or cooky crumbs
whole-grain bread crumbs
flavoring seeds such as poppy, anise,
fennel, ginger, coriander, cumin
flavoring spices, ground, such as nut-
meg, ginger, clove, mace, allspice,
cinnamon, cardamom
WHOLEWHEAT MUFFINS
(in blender)
i i/g cups wholewheat flour
i teaspoon salt
1 tablespoon nutritional yeast
2 tablespoons soy flour
1 cup milk
2 eggs
2 tablespoons oil
4 tablespoons molasses
1/2 cup seedless raisins
Sift flour, salt, yeast and soy flour
together into a bowl. Place remain-
ing ingredients in blender. Blend
until raisins are chopped fine. Com-
bine mixtures and blend lightly by
hand. Batter will not be smooth.
Drop by spoonfuls into oiled muffin
pans. Bake at 375 F., about 20 min-
utes, until muffins are crisp and
brown. Makes 18 muffins.
Quick Breads 187
F. for about 40 minutes. Makes 18
muffins.
WHOLE-GRAIN YEAST MUFFINS
i/ B cake or i teaspoon dried yeast
i/ s cup lukewarm potato water
i egg, beaten
3 tablespoons oil
i tablespoon nutritional yeast
3 tablespoons honey
14 teaspoon salt
14 cup lukewarm milk
i cup whole-grain flour or any com-
bination of whole-grain flours
Start preparation the night before.
Soften cake or dried yeast in potato
water. Add egg, oil, nutritional yeast,
honey, salt and milk. Beat. Let mix-
ture set for 10 minutes, until bubbly.
Gradually blend in flour. Knead un-
til smooth and elastic. Place in oiled
bowl. Cover. Set in warm place over-
night. Next morning, punch down.
Divide dough into 12 pieces and put
into muffin pans. Allow to rise 10
minutes. Bake at 350 F. for 25 min-
utes. Makes 12 muffins.
WHEAT GERM MUFFINS
2 eggs, separated
i teaspoon salt
1 teaspoon honey
1/2 cup oil
3 tablespoons sunflower meal
1 1/2 cups milk
1 1/2 cups wholewheat flour
2 tablespoons soy flour
i cup wheat germ
i tablespoon nutritional yeast
Beat egg yolks until thick. Add salt,
honey and oil. Stir in sunflower
meal, milk, flours, wheat germ and
yeast. Blend thoroughly. Fold in
stiffly beaten egg whites. Bake in
hot, well-oiled muffin pans at 350
CORN-WHOLEWHEAT MUFFINS
1 cake or i tablespoon dried yeast
14 cup lukewarm potato water
2 cups milk, scalded, cooled to luke-
warm
3 tablespoons molasses
14 cup soy grits
2 tablespoons nutritional yeast
2 eggs, beaten
1/2 teaspoon salt
2 cups cornmeal
2 cups wholewheat flour
2 tablespoons soy flour
Soften yeast in potato water. Add
milk, molasses, soy grits, yeast, eggs
and salt, and blend thoroughly.
Gradually stir in all flours. Half fill
oiled muffin pans with mixture. Let
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i88 The Natural Foods Cookbook
[Recipe continued from previous page]
rise in warm place 10 to 15 minutes.
Bake at 400 F. until delicately
browned, 20 to 25 minutes. Makes
18 muffins.
LEFTOVER MUFFINS
May be reheated to freshen or, if
very stale, crumble, dry thoroughly
and add to cake and cooky
crumbs.
Gems
HINTS:
Gems can be made with any whole-
grain flour. Batter should be
thicker than muffin batter.
Bake in heavy "gem" pans, pre-
heated to hissing hot and well
oiled.
WHOLEWHEAT GEMS
3 eggs, separated
2 cups milk
2 tablespoons nutritional yeast
2 cups wholewheat flour (about)
2 tablespoons soy flour
3 tablespoons honey
Beat egg yolks until thick. Add milk
alternately with dry ingredients, us-
ing enough flour to make thick bat-
ter. Add honey. Fold in stiffly beaten
egg whites. Turn into well-oiled, hot
gem pan. Bake at 400 F. for 20 to
25 minutes. Makes 12 gems.
WHOLEWHEAT-BUTTERMILK
GEMS
2 cups buttermilk *
1/2 cup honey
2 tablespoons nutritional yeast
i/ s teaspoon salt
3 cups wholewheat flour
3 tablespoons soy flour
Combine buttermilk, honey, yeast
and salt. Stir in flours. Blend thor-
oughly. Turn into well-oiled, hot
gem pan. Bake at 400 F. for 20 to
25 minutes. Makes 12 gems.
WHOLEWHEAT-DATE GEMS
1/2 cup honey
1/2 cup oil
2 eggs, beaten
1/2 teaspoon salt
2 teaspoons nutritional yeast
1 cup milk
2 cups wholewheat flour
2 tablespoons soy flour
i tablespoon Powdered Fruit Rind
1 1/2 cups dates, pitted and chopped
}4 cup nuts, ground
1/4 cup Roasted Soybeans, ground
Blend honey, oil and eggs. Add salt,
yeast and milk. Stir in flours and
other ingredients. Turn into well-
oiled, hot gem pans. Fill % full.
Bake at 350 F. for 30 to 40 minutes.
Makes 18 gems.
LEFTOVER GEMS
Reheat to serve. If gems are very
stale, crumble, dry thoroughly and
add to cake and cooky crumbs.
Popovers
HINTS:
Popovers are lighter than muffins
and gems; lightness is achieved by
a liberal use of eggs, beating air
into mixture, and high oven heat.
Popover batter is thin. It is usually
made with equal quantities of
liquid and flour.
Bake in popover or muffin pans,
hissing hot and well oiled.
When baking popovers, do not open
oven until end of baking time.
WHOLEWHEAT POPOVERS
3 eggs, beaten
$4 teaspoon salt
i teaspoon oil
114 cups milk
i cup wholewheat flour, sifted (bran
may be used in bread dough or
porridge)
Blend eggs, salt, oil and milk. Stir
in flour. Place small amount of
extra oil in each well-oiled popover
pan. Heat pan in oven. When pan
is hot, stir batter once more so flour
will be well distributed, pour into
cups and fill % full. Return to oven
immediately. Bake at 450 F. for 30
minutes, then at 350 F. for 15 min-
utes longer. Makes 12 popovers.
SOY-GLUTEN POPOVERS
2 eggs, beaten
y 4 cup milk
14 teaspoon salt
i tablespoon nutritional yeast
34 cup soy flour
14 cup gluten flour
Blend eggs and milk. Sift rest of
ingredients together and stir into
liquid mixture. Blend thoroughly.
Turn into well-oiled hot popover
pan. Bake at 450 F. for 30 minutes.
Makes 12 popovers.
RYE POPOVERS
2 eggs, beaten
i cup milk
i tablespoon oil
1/4 teaspoon salt
i cup rye flour, sifted
Blend eggs, milk, oil and salt. Stir
in flour. Beat until smooth. Turn
into well-oiled hot popover pan.
Bake at 500 F. for 10 minutes, then
Quick Breads 189
at 350 F. for 20 minutes longer.
Makes 12 popovers.
CORNMEAL POPOVERS
1 14 cups cornmeal
2 cups milk, hot
i tablespoon oil
1/2 teaspoon salt
3 eggs, beaten
Scald cornmeal with milk. Add oil
and salt. Cool to lukewarm. Add
eggs. Beat. Turn into well-oiled hot
popover pan. Bake at 450 F., 25 to
30 minutes. Makes 12 popovers.
LEFTOVER POPOVERS
Split popovers open. Fill hollow
center with fruit, custard or ice
cream.
Puffs
BOHEMIAN PUFFS
1 cake or i tablespoon dried yeast
3 tablespoons lukewarm potato
water
2 tablespoons honey
3 eggs, separated
3 tablespoons oil
1 1/2 cups lukewarm milk
i/ 2 teaspoon salt
2 tablespoons nutritional yeast
2 cups wholewheat flour
2 tablespoons soy flour
Soften cake or dried yeast in potato
water with honey. Let mixture rest
until bubbly. Blend egg yolks with
milk. Combine with yeast mixture.
Sift remaining ingredients together.
Stir into liquid mixture and blend
thoroughly. Fold in stiffly beaten egg
whites. Turn into oiled bowl. Cover.
Put bowl in a pan of hot water and
set in warm place to rise for 40 min-
utes. Heat well-oiled muffin pans.
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The Natural Foods Cookbook
[Recipe continued from previous page]
Pour small amount of additional oil
into each muffin well, and then 2
tablespoons of batter. Bake at 400
F. for 15 to 20 minutes. Makes 24
puffs.
GERMAN PUFFS
4 eggs, separated
2 cups milk
5 tablespoons wholewheat flour
i teaspoon salt
Beat egg yolks until thick and
lemon-colored. Add milk and flour
alternately, beating constantly to
keep smooth. Add salt to egg whites
and beat stiff. Fold egg whites into
batter. Turn into well-oiled hot muf-
fin pan. Bake at 450 F. for 30 min-
utes. Makes 12 puffs.
BACON-BARLEY PUFFS (flourless)
6 slices bacon, halved, uncooked
2 cups whole barley, cooked
i egg, beaten
i tablespoon nutritional yeast
14 teaspoon basil
i tablespoon parsley, minced
Line oiled muffin cups with half-
slices of bacon. Combine remaining
ingredients. Fill pans % full of mix-
ture. Bake at 400 F. for 20 minutes.
Makes 12 puffs.
LEFTOVER PUFFS
Split plain puffs in half. Fill with
fruit, custard or ice cream.
Pancakes
HINTS:
When making pancakes, a higher
proportion of soy flour can be
added to whole-grain flour than
when making yeast breads or rolls.
A good homemade pancake-mix
flour consists of i part whole-
wheat, 1/2 part rye flour, i/ 2 part
cornmeal and 14 part soy flour.
For suggested additions to pancake
batter, see listing under Muffins,
p. 186.
If a soapstone griddle is used, no
additional oil nor butter is neces-
sary.
Pancakes should be turned only
once.
WHOLEWHEAT PANCAKES
(in blender)
3 eggs
1 1/2 cups milk
1/2 teaspoon salt
i tablespoon oil
i cup wholewheat flour
i tablespoon soy flour
Blend eggs, milk, salt and oil. Sift
flours together into bowl. Pour liq-
uid mixture over flour. Blend all
until smooth. Batter should be thin.
Pour batter onto hot, unoiled soap-
stone griddle or into heated, oiled
pan. Brown lightly on both sides.
This unsweetened pancake may also
be served with a filling of meat, fish,
cheese, vegetable or egg. For sweet
pancakes, add to batter 3 table-
spoons honey, i teaspoon orange
rind and 14 teaspoon cinnamon.
Serves 4-6.
WHOLEWHEAT PANCAKES
(with yeast)
i cake or i tablespoon dried yeast
1 y^ cups lukewarm milk
2 tablespoons honey
2 tablespoons oil
i egg, beaten
\/2 teaspoon salt
1 14 cups wholewheat flour
14 cup wheat germ
Soften yeast in 14 cup of milk with
honey. Let set until bubbly. Com-
bine rest of milk with oil, egg and
salt. Add to yeast mixture. Stir in
flour and wheat germ. Blend until
smooth. Pour batter onto hot, un-
oiled soapstone griddle or into
heated, oiled pan. Brown lightly on
both sides. Serves 4-6.
OAT PANCAKES
i cup oat flour or fine oatmeal
1 cup wholewheat flour
2 tablespoons soy flour
1/2 teaspoon salt
warm potato water
4 tablespoons oil
3 tablespoons honey
Sift flours. Add salt, oil, honey and
enough potato water to make a
dough easy to roll into balls. Roll
into balls, and press flat. Arrange on
oiled cooky sheet. Bake until brown
on both sides, about 25 minutes in
350 oven. Serves 4-6.
RYE-CORNMEAL PANCAKES
2 eggs, beaten
6 tablespoons molasses
i cup milk
i cup rye flour (about)
1 cup cornmeal
2 tablespoons nutritional yeast
Blend eggs, molasses and milk. Sift
remaining ingredients and stir into
liquid mixture. Add more rye flour,
if necessary, to make batter stiff.
Drop by spoonfuls onto hot, unoiled
soapstone griddle or into heated,
oiled pan. Brown lightly on both
sides. Serves 4-6.
Quick Breads 191
RYE PANCAKES
3 eggs, beaten
i/$ cup molasses
1 1/2 cups milk
3 cups rye flour
2 tablespoons nutritional yeast
i teaspoon salt
Blend eggs, molasses and milk. Sift
remaining ingredients and stir into
liquid mixture. Drop spoonfuls onto
hot, unoiled soapstone griddle or
into heated, oiled pan. Brown lightly
on both sides. Serves 6.
BAKED JOURNEYCAKES
2 cups cornmeal
54 teaspoon salt
3 cups potato water
i tablespoon oil
Make paste of cornmeal, salt and i/%
cup of potato water. Place rest of
potato water in top of double boiler
over direct heat. Bring to boil. Add
oil and cornmeal paste. Continue to
cook, stirring until smooth. Cover.
Place over bottom of double boiler,
to which hot water has been added.
Cook gently for 15 minutes. Remove
from heat, cool and shape into pan-
cakes. Arrange on oiled cooky sheet.
Bake at 450 F. for about 25 min-
utes, until brown on both sides.
Serves 6.
RAISED BUCKWHEAT PANCAKES
1/3 cake or i teaspoon dried yeast
i pint lukewarm potato water
i tablespoon molasses
1/2 teaspoon salt
1 1/ 3 cups buckwheat flour
1/2 cup wholewheat flour
Start preparation the night before
pancakes are to be served. Soften
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The Natural Foods Cookbook
[Recipe continued from previous page]
yeast in 1/4 cup of potato water with
half of molasses. Let set until bub-
bly. Add rest of potato water, salt
and flours. Beat. Batter should be
thin. Pour batter into large pitcher,
cover and set in warm place over-
night. In the morning, add remain-
ing molasses. Stir batter thoroughly.
Pour onto hot, unoiled soapstone
griddle, or into heated, oiled pan.
Brown lightly on both sides. Serves
4-6.
ALL-SOY PANCAKES
2 cups milk
4 eggs, separated
i teaspoon salt
1 1/2 cups soy flour, sifted (about)
Blend milk, egg yolks and salt. Stir
in flour. Beat well. Fold in stiffly
beaten egg whites. Drop by spoon-
fuls onto hot, unoiled soapstone
griddle or into heated, oiled pan.
Brown lightly on both sides. Serves
4-6.
SOUR DOUGH PANCAKES
1 cake or i tablespoon dried yeast
2 cups lukewarm potato water
1 y^ cups buckwheat flour
1/2 cup wholewheat flour
2 tablespoons soy flour
2 eggs, beaten
34 teaspoon salt
3 tablespoons nutritional yeast
i tablespoon molasses
i cup sour dough (from last batch)
(See Sour Dough Starter)
Start preparations the night before
these are to be served. Soften yeast
in 1/2 cup potato water. Let rest un-
til bubbly. Add remaining potato
water. Stir in all flours. Beat. Turn
batter into large pitcher. Cover and
let stand in warm place overnight.
Next morning, remove i cup of bat-
ter as sour-dough starter for next
batch and to the rest add eggs, salt,
yeast, molasses and sour dough from
last batch. Blend well. Pour onto
hot, unoiled soapstone griddle or
into heated, oiled pan. Brown lightly
on both sides. Serves 6.
CHEWY MEAL CAKES
i cup millet, raw
i cup cracked wheat, raw
i cup sunflower seeds, hulled
i cup nuts
Soak millet and cracked wheat over-
night in 2 cups water or stock.
Grind all ingredients to make coarse
batter. Form cakes and spread on
dry griddle. Heat until cakes are
brown on both sides but still raw
inside. Serves 6.
VARIATION:
Add dried fruits to mixture before
blending.
SCOTTISH BARLEY MEAL SCONES
2 cups milk
3 tablespoons oil
i teaspoon salt
3 cups barley meal (about)
Combine milk, oil and salt in sauce-
pan. Gradually bring to boil. Re-
move from heat. Stir in enough
barley meal to make thick dough.
Allow dough to stand for 5 minutes.
Then roll it out to 14 -inch thickness.
Cut into rounds. Brown on each
side on hot, unoiled soapstone grid-
dle or in heated, oiled pan. Serves 6.
Filled Pancakes
PANCAKES FILLED WITH
COTTAGE CHEESE
BATTER:
1 1/2 pints yoghurt *
2 eggs, beaten
1/2 cup oil
1 teaspoon salt
2 tablespoons nutritional yeast
3 cups wholewheat flour, sifted
(about)
Blend yoghurt, eggs, oil and salt.
Stir in yeast and flour. Blend thor-
oughly. Pour batter onto hot, un-
oiled soapstone griddle or into
heated, oiled pan. Brown lightly on
both sides. Fill each pancake with
the following:
FILLING:
2 cups dry cottage cheese *
1 e gg
1/2 cup wheat germ
3 tablespoons poppy seeds
Blend all ingredients together.
Place filling on top of each pan-
cake, fold pancake over filling, form-
ing triangles. Pinch edges firmly.
Arrange in shallow oiled baking
dish. Bake until brown at 350 F.,
about 30 minutes. Serves 6.
PANCAKES FILLED WITH FRUIT
To make batter, use recipe for
Wholewheat Pancakes (in blender).
Sweeten or leave plain, as desired.
Fill with any one of the following
or make your own combination:
diced raw apples, walnuts, cin-
namon and raisins
fresh strawberries or other berries
in season
sliced fresh peaches and sesame
seeds
Quick Breads
sliced fresh pears, grated lemon
rind and nutmeg
Place spoonful of filling in center
of pancake. Roll up and serve.
OTHER PANCAKE RECIPES
See: Baked Potato Pancakes; Sweet
Potato Pancakes; Calf's Brain
Pancakes; Baked Sweetbread and
Pancake Casserole; Baked German
Puffed Pancakes; Cottage Cheese
Pancakes; Tangy Cottage Cheese
Filled Pancakes.
LEFTOVER PANCAKES
Unsweetened pancakes: Fill with
fish, meat, cheese, egg or poultry
spread and reheat; or cut into
thin strips and use as soup gar-
nishes.
Sweetened pancakes: Fill with fruits,
nuts, cottage cheese, soy cheese,
custard, etc. May be served cold.
Waffles
HINTS:
Waffles may be raised successfully by
using yeast in batter.
Wheat germ is a good addition to
waffle batter. Add 1/3 cup of wheat
germ to each cup of dry ingre-
dients in recipe, and increase liq-
uid by 14 cup. For other additions
to waffle batter, see suggestions
under Muffins.
WHOLEWHEAT WAFFLES
i cake or i tablespoon dried yeast
1 cup lukewarm milk
4 eggs, beaten
2 tablespoons oil
14 teaspoon salt
2 cups wholewheat flour, sifted
Soften yeast in milk. Combine eggs
with oil and salt, and then with
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The Natural Foods Cookbook
[Recipe continued from previous page]
yeast mixture. Stir in flour and
blend well. Cover bowl. Let rise in
warm place for i to 1 1/ 2 hours. Bake
in hot, oiled waffle iron.
This unsweetened waffle may be
used as base for meat, fish, fowl,
cheese, egg or vegetable dishes.
Sweeten, if desired, by adding 14
cup of honey to batter, and use as
base for fruit, pudding, ice cream.
Makes 8 waffles.
MILLET WAFFLES
i cake or i tablespoon dried yeast
i cup lukewarm potato water
1/2 cup millet flour
i teaspoon honey
i tablespoon oil
1 egg, beaten
y$ teaspoon salt
2 cups whole-grain flour (wheat, rye,
cornmeal, oatmeal, buckwheat,
in any combination)
Soften yeast in i/ 2 cup potato water.
Boil the remaining half cup and
pour over millet. Add honey and
cool to lukewarm. Combine with
yeast mixture and allow to rise until
bubbly. Add remaining ingredients.
Bake in hot, oiled waffle iron. Makes
6 waffles.
MILLET-OAT WAFFLES
(in blender)
1 cake or i tablespoon dried yeast
14 cup lukewarm potato water
1/2 cup milk
4 eggs
2 teaspoons honey
3 tablespoons oil
1/2 teaspoon salt
1/2 cup whole oats
1/3 cup wholewheat flour
14 cup wheat germ
1/4 cup millet
Soften yeast in potato water. Com-
bine milk, eggs, honey, oil, salt and
oats in blender and blend until
smooth. Add remaining ingredients
to blender and blend once again.
Stir into yeast mixture and bake in
hot, oiled waffle iron. Makes 6
waffles.
CORNMEAL WAFFLES
1 cake or i tablespoon dried yeast
2 cups lukewarm sour milk *
3 tablespoons molasses
3 eggs, separated
2 tablespoons nutritional yeast
i teaspoon salt
3 tablespoons oil
1 cup wheat germ
1 14 cups cornmeal
2 tablespoons soy flour
Soften yeast in milk. Blend in re-
maining ingredients, except egg
whites. Cover bowl. Keep in warm
place for 2 hours or longer, stirring
batter down each time it doubles
in bulk. Fold in stiffly beaten egg
whites. Bake in hot, oiled waffle
iron. Makes 6 waffles.
WHEAT GERM WAFFLES
1 cake or i tablespoon dried yeast
2 cups warm sour milk*
2 tablespoons molasses
1 teaspoon salt
2 tablespoons nutritional yeast
1/3 cup oil
3 eggs, separated
21/2 cups wheat germ
Soften cake or dried yeast in milk.
Add molasses, salt, yeast, oil and egg
yolks. Stir in wheat germ. Blend.
Cover bowl. Let rise in warm place
for 2 hours, stirring down batter
each time it doubles in bulk. Fold
in stiffly beaten egg whites. Bake in
hot, oiled waffle iron. Makes 6
waffles.
OATMEAL WAFFLES
1 cake or i tablespoon dried yeast
2 cups lukewarm milk
1 tablespoon honey
3 tablespoons oil
1/8 teaspoon salt
2 cups oatmeal
Soften yeast in i/ 2 cup milk. Let rise
until bubbly. Add remaining ingre-
dients. Blend well. Cover bowl and
set in warm place to rise for i to 1 i/%
hours. Bake in a hot, oiled waffle
iron. Makes 6 waffles.
Quick Breads 195
GARNISHES FOR PANCAKES AND
WAFFLES:
honey, plain or spiced with cinna-
mon, nutmeg, allspice, mace, clove
or ground ginger
honey, fruit juice and sesame seeds
honey, fruit juice and grated orange
rind
honey and Powdered Fruit Rind
molasses, plain or spiced with any of
above-mentioned spices
applesauce or other purged fruits
Nut Butter
yoghurt
soy cheese
cottage cheese
grated cheese
SOY WAFFLES
i cake or i tablespoon dried yeast
i cup lukewarm milk
1/4 cup soy flour
% cup whole-grain flour (wheat,
corn, rye, buckwheat, oatmeal,
in any combination)
3 tablespoons nutritional yeast
i tablespoon honey
i tablespoon oil
i teaspoon salt
Soften cake or dried yeast in milk.
Add remaining ingredients. Blend.
Cover bowl. Set in warm place for
1 1/ 2 hours. Bake in hot, oiled waffle
iron. Makes 6 waffles.
LEFTOVER WAFFLES
Dry waffles slowly in oven. Cut into
wedges. Use as toast (Melba-type)
for spreads. Or, if unsweetened,
cut into croutons for soup gar-
nishes.
Quick Bread Spreads
ORANGE-HONEY SPREAD
i/ 4 cup honey
% cup unsweetened fruit juice
4 tablespoons oil
Blend all ingredients. Serve over
waffles or pancakes. Makes i cup.
MOLASSES SPREAD
1 cup molasses
2 tablespoons oil
2 tablespoons nutritional yeast
juice of 2 lemons
Heat molasses. Blend in rest of in-
gredients. Serve warm, over waffles
or pancakes. Makes i cup.
See also: Spreads, Dessert Sauces.
20
DESSERTS
Fruits and Fruit
Puddings, Dessert
Omelets, Souffles
FRUIT JUMBLE (uncooked)
1/2 pound dried apricots
1/2 pound dates, pitted
14 pound prunes, pitted
1/2 pound figs
14 pound raisins, seedless
11/2 cups prune juice, unsweetened
1/2 cup lemon juice and rind, grated
yoghurt *
Cut fruit in small pieces. Soak over-
night in fruit juices with rind. Top
with yoghurt.
FRUIT COMPOTE (uncooked)
Soak dried apples, apricots, nectar-
ines, currants and raisins overnight
in sweet cider. Top with sesame
seeds.
DANISH WINTER COMPOTE
1/2 cup prunes, pitted
1/2 cup dried apricots
14 cup seedless raisins
i/ 4 cup sweet cider
2 ripe bananas, quartered
1 tablespoon honey
1/2 cup unsweetened orange juice
2 tablespoons Powdered Fruit Rind
Soak prunes, apricots and raisins
overnight in cider. Put into oiled
casserole and arrange bananas over
mixture. Drizzle with honey, pour
orange juice over, and top with
rind. Cover. Bake at 350 F. for 30
minutes. Serve hot. Serves 6.
FRUIT PUDDING
14 cup rye flour
1/2 teaspoon salt
21/2 cups boiling sweet cider
i cup berries or other fruit, fresh or
dried, chopped
14 cup honey
1 teaspoon oil
2 teaspoons lemon rind, grated
2 teaspoons orange rind, grated
14 teaspoon nutmeg, ground
Sift flour and salt into cider in
saucepan. Cook over gentle heat,
stirring constantly, until mixture
thickens. Add fruit. Cook i minute
longer. Remove from heat and
blend in rest of ingredients. Turn
into individual serving dishes. Serve
hot or cold. Serves 6.
Desserts
FESTIVE FRUIT PLATTER
(uncooked)
4 bananas, halved, then cut into
strips
i/ 2 cup wheat germ
2 grapefruits, in segments
3 oranges, in segments
1/2 cup yoghurt *
i tablespoon Powdered Fruit Rind
i cup berries in season
1/2 cup Coconut Shreds
Roll banana strips in wheat germ.
Dip grapefruit and orange segments
in yoghurt and garnish with rind.
Mix berries with coconut shreds.
Arrange each variety separately on
large, flat platter. Serves 6.
BAKED FRUIT ROLY
4 tablespoons oil
4 tablespoons honey
1 1/2 cups wholewheat flour
rind of 1/2 lemon, grated
cold milk to mix
2 cups mixed dried fruits, chopped
Blend oil and honey. Stir in flour,
rind and enough milk to form
smooth dough. Chill. Roll out thin
on lightly floured board. Cover with
fruit. Roll up like a jelly roll, then
shape into a ring. Place on oiled
cooky sheet. Brush with milk. Bake
at 375 F. for about 40 minutes.
Serve hot or cold. Serves 6.
WHOLEWHEAT-FRUIT SLICES
DOUGH:
4 tablespoons honey
4 tablespoons oil
1/2 cup wholewheat flour
rind of i/ 2 lemon, grated
i tablespoon soy flour
cold milk to mix
Blend honey and oil. Stir in rest of
ingredients, using enough milk to
make stiff batter. Chill. Divide
dough in half. Roll into two very
thin sheets. Arrange one at bottom
of shallow, oiled pan. Dust with
flour. Spread with filling (see be-
low). Cover with remaining layer.
Brush with milk. Bake at 375 F. for
30 minutes. Let cool and cut into
slices to serve. Sew es 6.
FILLING:
i pint apple slices with skins, stewed
and drained
1/2 cup currants or other berries
i teaspoon cinnamon, ground
i/ 4 cup wheat germ
Mix all ingredients and spread over
bottom layer of dough.
BASIC FRUIT SOUFFLE
i cup fruit, cut fine, or purged
(berries, peaches, apples, apri-
cots, pineapple, prunes, bananas,
pears)
small amount of honey (depending
on choice of fruit)
14 cup unsweetened fruit juice (or-
ange, grape, grapefruit, cran-
berry, sweet cider)
4 egg whites, beaten stiff but not dry
i/ s teaspoon salt
i teaspoon orange or lemon rind,
grated
Mix fruit with honey and fruit
juice. Add salt and rind. Fold egg
whites gently into fruit mixture.
Turn into i -quart oiled casserole.
Bake, uncovered, at 375 F. for 25
to 30 minutes, until puffed and light
brown. Do not open oven door until
end of baking time. Serves 4-6.
RAW APPLESAUCE (in blender)
Wash, quarter and core juicy apples,
leaving skins on. Put in blender, a
few pieces of apple at a time, with
small amount of sweet cider. Stop
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1 98 The Natural Foods Cookbook
[Recipe continued from previous page]
motor frequently to scrape down
sides of container and to add more
pieces of apple. Other fruits, such
as bananas, pears, etc., may be com-
bined with apple if desired. To
keep color and flavor, raw apple-
sauce should be prepared immedi-
ately before serving. It can also be
added to batters for cake, muffins,
yeast bread, steamed breads, pud-
dings and gingerbread, and cookies,
to enhance their flavor and give
them a moist, rich texture.
APPLE FOAM (uncooked)
3 tart apples, with skins, shredded
i teaspoon Powdered Fruit Rind
3 egg whites, beaten stiff
3 tablespoons honey
Mix apple shreds with rind. Blend
egg whites and honey. Fold egg-
white mixture into shredded apple.
Pile mixture into sherbet glasses.
Chill. Garnish with fresh berries or
other fruit, or sprig of mint. Serves
6.
apple to act as plug. Fill cavity with
walnuts or chopped dried fruits.
Brush skins with oil. Drizzle honey
over skins. Dust with ground all-
spice. Bake at 350 F. for 30 min-
utes.
VARIATIONS:
Use molasses or unsweetened grape
juice instead of honey.
BAKED APPLE SLICES
4 large apples with skins, sliced
juice and rind of i lemon
3 tablespoons honey
4 tablespoons sesame seeds
i/4 teaspoon cinnamon, ground
2 tablespoons oil
Arrange half the apple slices in
oiled casserole. Sprinkle with half
of lemon juice and rind, honey,
seeds and oil. Repeat with remain-
ing ingredients. Bake uncovered at
350 F. for 30 minutes. Serve hot or
cold, topped with yoghurt. Serves
4-6.
APPLE OMELET
6 eggs, beaten
y$ cup milk
i tablespoon honey
3 tablespoons oil
14 teaspoon salt
1/2 teaspoon cinnamon, ground
1/2 teaspoon Powdered Fruit Rind
i cup unsweetened applesauce
Blend all ingredients except apple-
sauce. Cook omelet. Spread apple-
sauce over top. Roll. Serves 6.
HONEYED BAKED APPLE
Wash baking apples and core, but
leave part of core in bottom of
DANISH APPLE-NUT PUDDING
6 large apples with skins, sliced
1/3 cup honey
1 teaspoon lemon rind, grated
1/2 cup sweet cider
1/8 teaspoon salt
1/4 cup seedless raisins
Simmer all ingredients together
gently until apples are tender. Turn
half of mixture into oiled casserole.
Cover with half the filling made by
blending all ingredients below:
2 cups whole-grain bread crumbs
1/2 cup soy grits, soaked in
1/2 cup sweet cider
14 cup sesame seeds
3 tablespoons honey
3 tablespoons oil
1/2 cup walnuts, chopped
1/2 cup Soybeans, Roasted, chopped
Make another layer with rest of
apple mixture and rest of crumb
mixture. Bake at 350 F. for i hour.
Serve hot or cold, topped with
yoghurt. Serves 6.
APPLE CRISP
6 large apples with skins, sliced
y 4 cup wholewheat flour
14 teaspoon nutmeg, ground
14 teaspoon allspice, ground
i tablespoon nutritional yeast
5 tablespoons honey
4 tablespoons oil
14 cup soy grits, soaked in
14 cup sweet cider
i/2 cup nuts, ground
Arrange half the apple slices in
oiled casserole. Combine flour,
spices, yeast, honey and oil to make
a crumbly mixture. Add soaked soy
grits and nuts. Strew half the mix-
ture over apples. Make another layer
of remaining apples and cover with
remaining crumb mixture. Bake at
350 F., about 30 minutes. Serve hot
or cold, topped with yoghurt. Serves
6.
FIG-APPLE CRISP
20 figs, dried
4 large apples with skins, sliced
1/2 cup wheat germ
4 tablespoons honey
4 tablespoons oil
1/2 cup nuts, chopped
Steam figs for 5 minutes in vege-
table steamer. Reserve liquid for
fruit compotes. Clip stems and cut
figs into small pieces. Arrange figs
and apples in oiled casserole. Com-
bine remaining ingredients. Sprin-
Desserts 199
kle mixture over fruit. Bake at 350
F. for about 30 minutes. Serve hot
or cold, topped with yoghurt. Serves
6.
HONEYED BAKED PEARS
(or peaches)
1 2 pear halves with skins
14 cup lemon juice
14 cup honey
1 teaspoon ginger, ground
2 tablespoons oil
12 whole cloves
Arrange pears in shallow, oiled cas-
serole. Stick one clove into each
piece of fruit. Blend lemon juice,
honey, ginger and oil together. Pour
over fruit. Bake at 350 F. for about
15 minutes. Fill each hollow with a
tablespoon of cottage or soy cheese.
Serve hot or cold. Serves 6.
BAKED RHUBARB
(with natural sweeteners)
n/2 pounds rhubarb, cut in i-inch
pieces
boiling water to cover
1 1/2 cups raisins
1/3 cup pineapple juice, unsweet-
ened
i cup fresh strawberries
14 teaspoon nutmeg, ground
Pour boiling water over rhubarb.
Let stand 10 minutes, then drain.
This reduces objectionable oxalic
acid. Put rhubarb into oiled casse-
role. Add raisins and pineapple
juice. Cover and bake at 350 F. for
about 25 minutes. To serve, garnish
with strawberries and dust with nut-
meg. Serves 6.
VARIATIONS:
Substitute dates or figs for raisins.
Substitute unsweetened grape juice
for pineapple juice.
2oo The Natural Foods Cookbook
BASIC BERRY PUDDING
14 cup whole-grain flour (rye, corn-
meal, oatmeal, or wheat)
i quart berries
i quart hot milk
1 1/2 cups whole-grain bread crumbs
4 tablespoons honey
14 teaspoon salt
14 cup soy grits, soaked in
14 cup additional milk
Sprinkle flour over berries. Let
stand for 30 minutes. Pour hot milk
over bread crumbs. Add rest of in-
gredients. Combine with berry mix-
ture. Turn into oiled casserole.
Bake at 350 F. for about 45 min-
utes. Serve hot or cold, topped with
yoghurt. Serves 6-8.
RHUBARB BROWN BETTY
3 cups rhubarb, cut; scalded as in
above recipe
2 cups whole-grain cake crumbs
1/2 cup honey
14 cup unsweetened pineapple juice
1/2 teaspoon ginger, ground
3 tablespoons oil
i cup yoghurt *
Arrange rhubarb in bottom of oiled
casserole. Sprinkle with crumbs.
Blend honey, pineapple juice and
ginger and drizzle over the top.
Bake at 325 F. for 30 to 40 min-
utes. Serve hot or cold, topped with
yoghurt. Serves 6.
STRAWBERRY OMELET
(or other berries)
1 quart fresh strawberries
2 tablespoons unsweetened fruit
juice
rind of i/ 2 orange, grated
6 eggs, beaten
14 cup yoghurt *
3 tablespoons oil
i/ 8 teaspoon salt
14 teaspoon anise seeds, crushed
Mix with fruit juice and rind 2
dozen large, perfect strawberries
and reserve for garnish. Mash re-
maining berries. Blend all the rest
of the ingredients together and
make an omelet. Spread top with
mashed berries. Roll up. Garnish
with reserved whole strawberries
and juice. Serves 6.
DATE PUDDING (or fig)
2 eggs, beaten
i cup milk
1 teaspoon fennel seeds, crushed
2 cups dates, pitted, cut fine
1/2 cup Coconut Shreds
i tablespoon Powdered Fruit Rind
Blend all ingredients. Turn into
oiled casserole. Bake in 325 F. oven
until set. Serve hot or cold, topped
with yoghurt. Serves 6.
BAKED PRUNE WHIP
11/2 cups prunes, pitted and purged
i tablespoon lemon juice
i/ 4 teaspoon cumin seeds, crushed
4 egg whites, beaten stiff
i/ s teaspoon salt
4 tablespoons honey
Blend prunes and lemon juice. Add
seeds. Add salt to egg whites and
gradually blend in honey. Fold egg-
white mixture into prune mixture.
Turn into oiled ii/^-quart casserole
and set in shallow pan of hot water.
Bake at 350 F. for 45 to 55 minutes.
Serve hot or cold. Serves 6.
RAISIN-GINGER PUDDING
(steamed or baked)
1/2 cup whole-grain cake crumbs
i pint milk, scalded
14 cup soy grits, soaked in
/ 4 cup cold milk
j. tablespoons honey
j. tablespoons oil
} eggs, beaten
L teaspoon ginger, ground
i teaspoon Powdered Fruit Rind
L cup raisins
Stir cake crumbs into milk, add
soaked soy grits, honey and oil. Cool
to lukewarm. Add eggs, flavorings
and raisins. For steaming, turn into
ailed pudding mold, cover and
steam about ii/ 2 hours. Or turn
into oiled casserole and bake, cov-
ered, at 325 F., about 1 1/ 2 hours.
Serves 6.
CHESTNUT PUDDING (flourless)
i pound chestnuts, shelled and
blanched
1 cup milk
4 tablespoons honey
2 tablespoons carob powder
Simmer chestnuts in milk until soft.
Pure*e. Blend with honey and carob
powder. Chill and serve. Serves 6.
Desserts 201
Custard Desserts
HINTS:
Many custard recipes may also be
used for making fillings for pies.
Custards may be prepared in large
casseroles or individual custard
cups. Reduce baking time for in-
dividual custards.
Soy milk may be substituted for
cow's milk in custard recipes
below.
COCONUT CUSTARD
i quart hot milk
i cup Coconut Shreds
1 cup whole-grain bread crumbs
2 tablespoons oil
2 eggs, slightly beaten
3 tablespoons honey
y s teaspoon salt
i teaspoon Powdered Fruit Rind
Pour milk over coconut and bread
crumbs. Soak for i hour. Add rest
of ingredients. Turn into oiled cus-
tard cups. Bake at 350 F. until
custard is firm and brown, about i
hour. Serve hot or cold. Serves 6.
CHESTNUT SOUFFLE (flourless)
i pound chestnuts, shelled and
blanched
1 cup milk
4 tablespoons honey
4 tablespoons oil
6 eggs, separated
2 tablespoons unsweetened grape
juice
14 teaspoon coriander seeds, crushed
Simmer chestnuts in milk until soft.
Purde. Blend with honey and oil.
Cool to lukewarm. Add egg yolks,
grape juice and seeds. Fold in stiffly
beaten egg whites. Turn into oiled
casserole. Bake at 375 F. for 40
minutes. Serves 6.
HONEY CUSTARD
14 cup honey
3 eggs, slightly beaten
14 teaspoon salt
2 cups milk, scalded, cooled to luke-
warm
i teaspoon soy flour
i/ 8 teaspoon nutmeg, ground
Blend all ingredients except nut-
meg. Turn into oiled custard cups.
Dust tops with nutmeg. Set cups in
pan of hot water. Bake at 350 F.
until custard is firm, about 45 min-
utes. Serve hot or cold. To serve
cold, unmold and surround with
fresh berries (or other fruit). Serves
6.
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2O2 The Natural Foods Cookbook
[Recipe continued from previous page]
VARIATIONS:
Put 2 tablespoons of pitted, finely
chopped dates at bottom of each
custard cup before pouring cus-
tard mixture over.
Glaze custard by sprinkling a small
amount of raw sugar on top as
soon as it is firm. Set custard cups
5 to 6 inches from broiler heat
and broil for i minute.
STEAMED COLONIAL CUSTARD
3 eggs, beaten
14 cup molasses
14 teaspoon salt
i teaspoon pure vanilla extract
1 teaspoon soy flour
2 cups milk, scalded
Blend eggs, molasses, salt, vanilla
and soy flour. Stir into hot milk.
Turn into oiled custard cups. Cover
each cup with brown or waxed
paper and tie securely with string.
Place cups in hot water, which
should reach halfway up sides of
cups. Cover pan tightly. Steam gent-
ly about 15 minutes or until knife
comes out clean. Do not allow water
around cups to boil, or custard may
curdle. Serves 6.
This custard may also be baked.
In that case, leave custard cups un-
covered, set in pan of hot water and
bake in 300 F. oven for 40 to 50
minutes.
HONEY-PEANUT BUTTER
CUSTARD (in blender)
2 cups milk
i/ 2 cup peanut butter *
2 tablespoons nutritional yeast
1/3 cup honey
2 eggs
1/2 teaspoon salt
Blend all ingredients until smooth.
Turn into oiled custard cups. Set
cups in pan of hot water. Bake at
350 F. for about 30 minutes. Serve
hot or cold. Serves 6.
SWEET POTATO CUSTARD
3 cups sweet potatoes, raw, grated
3 eggs, beaten
2 1/2 cups milk, scalded
3 tablespoons soy flour
14 teaspoon salt
2 tablespoons nutritional yeast
4 tablespoons molasses
2 teaspoons allspice, ground
Mix sweet potatoes and eggs. Slowly
stir in milk. Add rest of ingredients.
Turn into oiled custard cups. Set
cups in pan of hot water. Bake at
325 F. for about i hour. Serve hot
or cold. Top with soy cheese. Serves
6.
CARROT CUSTARD
2 cups carrots, cooked, purged
2 cups milk
4 eggs, beaten
i tablespoon nutritional yeast
4 tablespoons honey
1/6 teaspoon salt
i/ 4 teaspoon cardamom seeds,
crushed
i tablespoon soy flour
Blend all ingredients. Turn into
oiled custard cups. Set cups in pan
of hot water. Bake at 325 F. for
about 50 minutes. Dust with ground
nutmeg and serve hot or cold. Serves
6.
SQUASH OR PUMPKIN CUSTARD
(in blender)
3 cups squash or pumpkin, cooked,
purged
2 eggs
4 tablespoons honey
1/2 cup yoghurt *
2 tablespoons lemon juice
14 teaspoon ginger, ground
14 teaspoon cinnamon, ground
14 teaspoon nutmeg, ground
4 tablespoons soy flour
2 tablespoons nutritional yeast
Blend all ingredients until smooth.
Turn into oiled custard cups and
set in pan of hot water. Bake at 350
F. for about 30 minutes. Serve hot
or cold, topped with yoghurt. Serves
6.
Dairy Desserts
EGG FROTH (ZABAGLIONE)
6 egg yolks
4 tablespoons honey
3 tablespoons sweet cider
y s teaspoon cinnamon, ground
Put egg yolks in top of double
boiler and beat vigorously with ro-
tary beater. Gradually add honey,
then cider, continuing to beat. Place
over bottom of double boiler, to
which hot water has been added,
and cook over gentle heat, beating
constantly, until mixture is frothy
and consistency of thick cream. Dust
with cinnamon and serve hot or
cold. Serves 6.
CLABBERED MILK DESSERT
Let fresh milk sour at room tem-
perature. Carefully drain off whey.
Turn into cups. When curd forms
custard-like consistency and is firm,
chill. Unmold and serve with fresh
berries or other fruits, or top with
ground nuts, ground Roasted Soy-
beans, sesame seeds or wheat germ.
Desserts 205
BUTTERMILK SHERBET
4 tablespoons honey
34 cup fruit, unsweetened, purged
1 1/2 cups buttermilk *
1 tablespoon lemon juice
rind of i lemon, grated
2 egg whites, beaten stiff
Blend honey and fruit pure. Add
buttermilk, lemon juice and rind.
Freeze in refrigerator tray until firm.
Turn into bowl. Beat well and fold
in egg white. Freeze once again and
serve. Serves 6.
COEUR A LA CREME
1/2 pound (i cup) cream cheese*
1/2 cup yoghurt *
Blend ingredients until smooth.
Pack into mold (heart-shaped coeur
a la creme mold is traditional).
Chill at least 2 hours. Unmold. Gar-
nish with berries or other fresh fruit.
Serves 6.
MOLDED COTTAGE CHEESE
DESSERT (PASKHA)
34 pound dry cottage cheese *
1/2 cup yoghurt *
1/2 cup butter, softened
i cup nuts, ground
1/2 cup dried fruits, chopped
14 cup Honeyed Fruit Rind
1/2 cup raisins, chopped
i tablespoon Powdered Fruit Rind
Blend all ingredients. Line mold
with muslin. Fill with mixture and
place weight on top to press down.
Let stand overnight. Next morning,
unmold. Serves 6-8.
VARIATION:
When mixing ingredients, add 2
beaten eggs.
The Natural Foods Cookbook
COTTAGE CHEESE DESSERT
2 cups dry cottage cheese *
i egg yolk
^4 cup raisins
3 tablespoons honey
14 teaspoon cinnamon, ground
i tablespoon orange rind, grated
Blend all ingredients. Chill. Pile in
sherbet glasses and top with sesame
seeds, grated nuts, grated Roasted
Soybeans or fresh fruit. Or serve as
spread on whole grain crackers.
Serves 6.
SOY CHEESE SHERBET
soy cheese *
honey
dash of pure vanilla extract
pinch of nutmeg, ground
Mash cheese until soft and fluffy.
Sweeten to taste with honey. Flavor
with vanilla as desired. Pile into
sherbet glasses. Chill. Dust with nut-
meg before serving.
VARIATION:
Add grated nuts or grated Roasted
Soybeans.
HOMEMADE YOGHURT
(thick Bulgarian style)
GENERAL INSTRUCTIONS:
Yoghurt can be prepared success-
fully at home, with or without
special equipment. A dairy ther-
mometer that registers lukewarm
temperatures (100 F. to 120 F.) is
desirable but not indispensable. A
simple test for lukewarm tempera-
ture can be made by sprinkling
liquid on the wrist. An electric in-
cubator is also convenient but not
absolutely essential. Any pot with a
tight lid deep enough to hold the
yoghurt bottles, will be satisfac-
tory provided that temperature is
checked frequently and maintained
at lukewarm.
Length of incubation time should
also be carefully checked.
Yoghurt can be prepared from
any clean, fresh milk (cow, goat,
soy, etc.), raw, pasteurized or ho-
mogenized. Reconstituted skim milk
may also be used.
Obtain a batch of Bulgarian yo-
ghurt culture (see Sources of Supply
for Natural Foods). Use the original
yoghurt culture only once, for the
first batch. Thereafter, save a part
of each batch for the next one. Con-
tinue this practice for one month,
making fresh batches at least twice
a week. Renew the original culture
at the end of the month; after that,
the potency of the culture is weak-
ened. Although it may still be ca-
pable of souring and coagulating
milk, it will not produce an effective
and balanced yoghurt.
Incubation time will vary. This
depends largely on temperature at
which culture is maintained, but
also on the weather (hot weather
may increase incubation time), and
the kind of milk and heating equip-
ment used. It will require more
time to incubate batches of yoghurt
made from the original Bulgarian
yoghurt culture (from 2i/> to 10
hours) than successive batches (2 to
3 hours). If whey forms on top of
yoghurt, it has been over-incubated.
Stir whey back into curd and re-
duce incubation time for subsequent
batches.
Keep cultures refrigerated until
needed. Fresh yoghurt made at least
twice weekly keeps from 3 to 5 days
when refrigerated.
Tartness or mildness can be con-
trolled. Long incubation produces
tart, tangy yoghurt. Quick refrigera-
tion as soon as the yoghurt be-
gins to thicken slightly produces a
milder product.
Thickness can also be controlled.
If thick yoghurt is desired, add a
full tablespoon of skimmed-milk
powder to each quart of milk be-
fore bringing the milk to a boil. Let
the milk simmer about 15 minutes,
which will evaporate part of the
moisture and result in a thicker
yoghurt.
Method No. i (for first batch, using
an electric incubator):
Plug electric incubator into sock-
et. The knob at the bottom of the
incubator has been set at the cor-
rect incubating temperature (105 F.
to 115 F.) and should not be reset.
Pour a quart of fresh milk into a
pot. Be sure all materials and uten-
sils you will use are scrupulously
clean. Bring to a boil or near boil.
Cool to lukewarm (105 F. to 115
F.). Test with a dairy thermometer
or sprinkle milk on wrist it should
feel warm to the skin, but not hot.
When milk is lukewarm, pour en-
tire contents of a bottle of Bul-
garian yoghurt culture into the
milk. Mix well with a wooden
spoon. Pour the milk into pre-
warmed glasses, cups or jars. Place
containers in incubator. Cover.
Leave undisturbed for about 2
hours. Remove cover. Gently tilt
glasses to observe whether or not
the yoghurt has started to thicken.
It should be about the consistency
of heavy cream: it should still co-
here when container is tilted slight-
ly. When it has reached this point,
remove containers from incubator.
Refrigerate. (If yoghurt is still liq-
uid, keep containers in incubator a
Desserts 205
while longer and check again.) Yo-
ghurt will continue to thicken as it
cools in refrigerator. Chill for sev-
eral hours before serving.
Method No. x (for subsequent
batches, using an electric incuba-
tor):
Set aside in the refrigerator a
small portion of the yoghurt from
the first batch. Within 3 to 5 days,
prepare another batch, using this
reserved culture as a starter. Use 2
tablespoons of culture for each
quart of milk. Up to seven pints of
yoghurt may be prepared at one
time in the incubator. Proceed as
for first batch. Renew culture after
one month.
Method No. 2 (for first batch, with-
out special equipment):
Select a heavy, deep pot with a
lid, which will hold the yoghurt jars.
Pour a pint of fresh milk into a
pot. (Be sure all materials and uten-
sils you will use are scrupulously
clean.) Bring to a near or actual
boil. Cool to lukewarm (105 F. to
ii5F.). Test with a dairy ther-
mometer or by sprinkling milk on
wrist. It should feel warm to the
skin, but not hot. Pour entire con-
tents of a bottle of Bulgarian yo-
ghurt culture into the milk. Mix
well with a wooden spoon. Pour the
milk into prewarmed glasses, cups
or jars, and put them in the pot.
Pour lukewarm water into the pot,
till it reaches necks of containers.
Cover pot. Wrap a heavy towel
around pot to conserve heat. Check
temperature of the water from time
to time. When the water cools, add
hot water to maintain lukewarm
[Recipe continued on next page]
206 The Natural Foods Cookbook
[Recipe continued from previous page]
temperature. This must be done
carefully, without disturbing the yo-
ghurt containers. Let yoghurt thick-
en as in Method No. i for first
batch. Remove from pot, refrigerate
to chill. Serve.
Note that the proportion of milk
to culture has been reduced in
Method No. 2 (for first batch).
Method No. 2 (for subsequent
batches, without special equip-
ment):
Proceed as with Method No. i.
for subsequent batches. The quan-
tity of yoghurt that can be made at
any one time will be determined
by the size of the pot.
YOGHURT DESSERT
When heating milk for preparation
of yoghurt, 3 to 6 tablespoons of
honey may be stirred in. Or, just
after the culture has been stirred
into the milk, add 5 to 6 table-
spoons of pure fruit syrup or pre-
serve, or carob powder. Incubate as
usual and chill before serving.
KEFIR CHEESE
Prepare Kefir Beverage. Warm kefir
to 110 F. Drain off whey. The re-
maining curd is a soft spreading
cheese. This may be varied in flavor
by adding grated Roquefort, bleu,
or any other strongly flavored cheese.
Grain Desserts
BAKED WHOLEWHEAT BERRY
PUDDING (or rye berry)
3 eggs, beaten
3 cups milk
1 cup raisins
2 cups cooked wholewheat berries
4 tablespoons honey
i tablespoon orange rind, grated
y s teaspoon salt
i/ s teaspoon mace, ground
Mix all ingredients. Turn into
oiled casserole. Bake at 325 F.,
about i hour. Serve hot or cold,
topped with fresh fruit. Serves 6.
YOGHURT SHERBET
1 pint yoghurt
2 cups fresh fruit, cut fine
Turn yoghurt into refrigerator tray.
Freeze to soft mush. Remove from
refrigerator, turn into bowl. Beat
well. Blend with fruit. Freeze again
to soft mush, beat and return to
refrigerator. When frozen to firm
consistency, pile into sherbet glasses.
Serves 6.
VARIATIONS:
Substitute 2 cups dates, pitted and
chopped, for fresh fruit.
Add i/g cup ground nuts.
CRACKED WHEAT STEAMED
PUDDING (or cracked rye)
i quart milk
i y^ cups cracked wheat cereal
1/2 teaspoon salt
4 tablespoons honey
i/ 4 teaspoon nutmeg, ground
1/2 cup raisins, dates or figs, chopped
Pour milk into top of double boiler
over direct heat. Bring to boil.
Lower heat. Stir in cereal and blend
until smooth. Add rest of ingredi-
ents. Place over bottom of double
boiler, to which hot water has been
added. Cook, covered, over low heat,
until cereal is thick and has ab-
sorbed all liquid. Serve hot, topped
with yoghurt. Serves 6.
WHOLEWHEAT STEAMED
PUDDING (or rye)
2 cups wholewheat flour
1/2 cup wheat germ
14 teaspoon salt
i cup milk
i/s cup honey
i cup raisins, berries or apples,
chopped
Blend all ingredients in top of
double boiler. Cover and cook over
hot water for 2 hours. Serve hot,
topped with yoghurt. Serves 6.
BULGUR RAISIN PUDDING
14 cup bulgur
2 cups milk
14 teaspoon salt
l/> cup raisins
1 tablespoon Powdered Fruit Rind
2 eggs, separated
4 tablespoons honey
14 teaspoon nutmeg, ground
Mix bulgur, milk and salt in top
of double boiler. Cover. Cook for
i hour over hot water, stirring occa-
sionally. After removing from heat,
stir in raisins and rind, and cool to
lukewarm. Stir a small quantity of
the bulgur mixture into beaten egg
yolks. When blended, stir egg yolks
into bulgur. Add honey and nut-
meg. Fold in stiffly beaten egg
whites. Turn into oiled casserole
and set in a pan of hot water. Bake
at 325 F., about i hour. Serves 4-6.
SPROUTED WHEAT BALLS
i cup Sprouted Wheat
1/2 cup cream cheese*
Desserts 207
i cup nuts, ground
i cup raisins
Blend all ingredients. Shape into
balls. Roll in desired covering (see
Confection Balls, Covering for).
BAKED INDIAN PUDDING
1 quart milk
i/ 3 cup cornmeal
2 tablespoons soy flour
1/3 cup sweet cider
1/2 teaspoon salt
1/2 teaspoon cinnamon, ground
1/2 teaspoon ginger, ground
1/2 cup molasses
3 tablespoons nutritional yeast
1/2 cup dried fruit, chopped
(optional)
Scald milk in top of double boiler
over direct heat. Make paste of
cornmeal and soy flour in cider.
Blend with milk, cover and cook
over hot water for 20 minutes. Add
rest of ingredients. Remove from
heat. Turn into oiled casserole.
Bake at 325 F. for 2 hours or until
set. Serve hot, topped with yoghurt.
Serves 6.
CORNMEAL PUDDING
1 pint milk, scalded
4 tablespoons cornmeal
2 eggs, beaten
6 tablespoons honey
i pint cold milk
i/ teaspoon salt
i tablespoon soy flour
i/ 8 teaspoon nutmeg, ground
Blend hot milk with cornmeal.
Blend rest of ingredients, except
nutmeg. Combine two mixtures and
turn into oiled custard cups. Dust
tops with nutmeg. Bake at 350 F.
until set, about 30 minutes. Serve
hot with fresh fruit. Serves 6.
208 The Natural Foods Cookbook
CORNMEAL PUFFS
i pint milk
1/3 cup cornmeal
1 tablespoon soy flour
4 eggs, beaten
14 teaspoon salt
2 tablespoons honey
Cook milk and cornmeal together
for 15 minutes. Blend in soy flour.
Cool to lukewarm. Add eggs and
salt. Turn into oiled custard cups.
Bake at 375 F. for about 20 min-
utes. Add i teaspoon honey to each
cup and put under broiler for i
minute. Serve hot. Serves 6.
OATMEAL PUDDING
3 cups milk
34 cup oatmeal
i teaspoon salt
6 tablespoons honey
i teaspoon cinnamon, ground
i 1/2 cups apples with skins, grated
Heat milk in top of double boiler
over direct heat. Slowly stir in oat-
meal. Blend well. Add rest of ingre-
dients. Cover and continue cooking
over bottom of double boiler, to
which hot water has been added.
Stir occasionally. Cook until all
liquid is absorbed and pudding is
thick. Serves 6.
MILLET PUDDING
2 cups milk
14 cup millet
2 eggs, beaten
4 tablespoons molasses
1 tablespoon nutritional yeast
2 tablespoons soy flour
i tablespoon Powdered Fruit Rind
14 cup sesame seeds
Heat 1 1/2 cups milk in top of double
boiler, directly over heat. Blend
rest of milk with millet. Add millet
mixture to hot milk. Cook for 45
minutes, covered, over bottom of
double boiler, to which hot water
has been added. Stir occasionally.
Remove from heat. When luke-
warm, add remaining ingredients.
Cook 5 minutes longer. Serve hot or
cold, topped with fresh fruit. Serves
6.
RICE PUDDING
2 cups cooked brown rice
3 cups milk
1/3 cup honey
i apple with skin, grated
i tablespoon soy flour
3 eggs, beaten
i cup raisins
1/2 cup nuts coarsely ground
1/2 teaspoon cinnamon, ground
1 teaspoon Powdered Fruit Rind
Blend all ingredients. Turn into
oiled custard cups. Bake at 350 F.
until set, about 30 minutes. Serve
hot or cold, topped with yoghurt.
Serves 6-8.
STEAMED FLUFFY RICE PUDDING
1/2 cup raisins
2 cups milk, scalded
2 eggs, separated
14 teaspoon salt
i/ cup honey
1 14 cups brown rice, cooked
14 teaspoon cinnamon, ground
i/ 8 teaspoon nutmeg, ground
Add raisins to hot milk. Let stand
15 minutes. Beat egg yolks, salt and
honey. Slowly combine beaten eggs
with milk and raisins. Add rest of
ingredients except egg whites. Turn
all into top of double boiler. Cook
over hot water until thickened. Re-
move from heat. When cool, fold in
stiffly beaten egg whites. Chill. Serve
cold, topped with fruit. Serves 6.
BAKED RICE RING
3 cups cooked brown rice
i cup milk
rind of i lemon, grated
I/Q teaspoon salt
y s cup honey
3 eggs, beaten
3 eggs, separated
Blend all ingredients, except whites
of 3 separated eggs. Beat these stiff
and fold into mixture. Turn into
oiled ring mold. Bake at 350 F.
until well set, about 30 minutes.
Unmold on large platter. Garnish
with fruit. Serves 6-8.
MOLDED RICE PUDDING
i envelope or i tablespoon
unflavored gelatin
i pint unsweetened fruit juice
4 tablespoons honey
i/ 8 teaspoon salt
i cup brown rice, cooked
y 4 cup fruit
1/2 cup yoghurt *
Soften gelatin in i/ 2 cup fruit juice.
Heat rest of juice. Dissolve gelatin
mixture. Add honey and salt. Chill
mixture until it begins to thicken.
Blend in rest of ingredients. Turn
into mold. Chill until firm. Unmold
to serve. Serves 6.
BARLEY-APPLE PUDDING
4 apples with skins, sliced
2 cups barley, cooked
y s cup unsweetened orange juice
i tablespoon oil
4 tablespoons honey
1/2 teaspoon nutmeg, ground
1/2 teaspoon cinnamon, ground
i tablespoon Powdered Orange
Rind
Arrange apple slices at bottom of
oiled casserole. Blend remaining in-
Desserts 209
gredients together and turn mixture
over apple slices. Bake at 350 F.
for 30 minutes. Serves 6.
LEFTOVER PUDDING OR CUSTARD
Use as topping over plain cake or
fresh fruit.
Gelatin Desserts
HINTS:
Agar-agar is a natural food with
jellying properties. It will set
within 1/2 hour after preparation.
It may be reboiled without losing
its jellying power. For thickening,
use i rounded teaspoonful of
agar-agar powder (softened in i
tablespoon of cold liquid) to each
cup of boiling liquid. After sof-
tening in cold liquid, boil for
i minute in hot liquid. Dishes
prepared with agar-agar are not
as clear as those made with ordi-
nary gelatin.
Unflavored gelatin comes in en-
velopes, each containing i table-
spoon of powdered gelatin. Soften
i envelope of gelatin in y s to 14
cup of cold liquid. Dissolve in
additional hot liquid to total of
i pint. Any fruit juice may be
used as a base, with the exception
of fresh pineapple. Raw pine-
apple juice contains an enzyme
which prevents gelatin from jell-
ing. Fresh pineapple juice must
be scalded before combining with
gelatin.
Tea cups, sherbet glasses and cus-
tard cups make good individual
molds. For large platter arrange-
ments use shallow china bowls,
glass ovenware or special molds.
Rinse the mold with cold water
before filling with gelatin mix-
ture. To unmold individual por-
[Recipe continued on next pag]
2io The Natural Foods Cookbook
[Recipe continued from previous page]
tions, simply run thin blade
around inside of mold and tip
out contents, To unmold large
containers, set in basin of warm
water for a few seconds. Run a
spatula around edge of mold.
Cover with platter and invert.
To whip gelatin desserts, use rotary
beater. Wait until mixture has
cooled and thickened slightly, be-
fore whipping. Chill again. Re-
member that whipping doubles
the bulk.
Many gelatin desserts can also be
used as fillings for pies.
BASIC FRUIT GELATIN
i envelope or i tablespoon
unflavored gelatin
1/2 cup cold fruit juice
1 1/2 cups hot fruit juice
pinch of salt
i/4 cup honey (may be omitted if
naturally sweet fruit juices are
used: fig, prune, pineapple,
orange, grape, etc.)
Soften gelatin in cold juice. Add
hot juice, honey and salt. Stir until
dissolved. Fresh fruit slices may be
added, if desired. Mold and chill
until firm. Unmold to serve. Serves
4-6.
BASIC FRUIT WHIP
Use same ingredients as above.
Chill until consistency is slightly
thicker than that of unbeaten egg
whites. Turn into bowl. Beat with
rotary beater until light and fluffy,
and double in volume. Mold or pile
into sherbet glasses. Chill again
until firm. Top with fresh fruit.
Serves 6.
FRUIT YOGHURT WHIP
i envelope or i tablespoon
unflavored gelatin
14 cup cold fruit juice
1 1/2 cups fresh fruit, hot, purged
i tablespoon honey
1 tablespoon lemon juice
pinch of salt
1 1/2 cups yoghurt *
Soften gelatin in cold juice. Add
hot pure, honey, lemon juice and
salt. Chill until slightly thick. Beat
with rotary beater until light and
fluffy. Fold in yoghurt. Mold. Chill
again until firm. Top with fresh
fruit. Serves 6.
BERRY WHIP
2 tablespoons honey
1 cup fresh berries
2 ee^s, separated
2 cups fruit juice
i envelope or i tablespoon
unflavored gelatin
Add honey to berries. Let stand for
i hour. Beat egg yolks with 1 1/ 2 cups
fruit juice in top of double boiler.
Cook gently over hot water, stirring
constantly, until mixture is just
thick enough to coat spoon. Soften
gelatin in remaining i/ 2 cup fruit
juice. Pour egg mixture over gela-
tin. Chill until it begins to set. Beat
with rotary beater until light and
fluffy. Fold in berry mixture and
stiffly beaten egg whites. Mold and
chill again. Unmold to serve. Serves
6.
ORANGE-MILK SHERBET
1 envelope or i tablespoon
unflavored gelatin
2 cups unsweetened orange juice
34 cup milk powder
i/s teaspoon salt
i/ 8 teaspoon nutmeg, ground
Soften gelatin in i/ 2 cup orange
juice. Sprinkle milk powder on top.
Let stand for 5 minutes. Then beat
with rotary beater to blend. Heat
rest of juice. Add salt and nutmeg
and combine with gelatin mixture.
Mold. Chill. When slightly thick-
ened, beat with rotary beater until
light and fluffy. Chill again. Un-
mold to serve. Serves 6.
Desserts 211
i/ s teaspoon salt
1/2 teaspoon carob powder
14 cup sesame seeds
Soften gelatin in i/% cup cold milk.
Heat rest of milk and in it dissolve
gelatin mixture. Add honey, vanilla
and salt. Chill until firm. Unmold.
Garnish with carob powder and
sesame seeds. Serves 4-6.
CRUSTED HONEY-ALMOND
CREAM
1 envelope or i tablespoon
un flavored gelatin
2 cups milk
2 eggs, separated
1/8 teaspoon salt
4 tablespoons honey
14 teaspoon pure almond extract
i y^ cups wheat germ
14 cup almonds, slivered
i tablespoon oil
Soften gelatin in i/ 2 cup cold milk.
Combine remaining milk with egg
yolks and salt in top of double
boiler and cook gently over hot
water until mixture thickens just
enough to coat spoon. Remove from
heat. Add gelatin mixture and chill
until it begins to set. Beat egg
whites stiff. Blend in honey and
flavoring. Fold into gelatin-yolk
mixture. Turn into shallow pan,
8 inches x 8 inches, which has been
rinsed in cold water. Mix wheat
germ, almonds and oil and sprinkle
over top. Chill until firm. Cut into
squares to serve. Makes 9 squares.
BLANCMANGE
1 envelope or i tablespoon
unflavored gelatin
2 cups milk
4 tablespoons honey
14 teaspoon pure vanilla extract
SPANISH CREAM
1 envelope or i tablespoon
unflavored gelatin
2 cups milk
2 eggs, separated
4 tablespoons honey
i teaspoon pure vanilla extract
i/ teaspoon salt
Soybeans, Roasted, ground
Soften gelatin in i/ 2 cup cold milk.
Beat egg yolks with honey in top
of double boiler. When smooth,
add remaining milk. Cook gently
over hot water until mixture is just
thick enough to coat spoon. Re-
move from heat and combine with
gelatin mixture. When cool, add
vanilla and salt. Fold in stiffly
beaten egg whites. Turn into mold.
Chill until firm. Unmold. Garnish
with soybeans. Serves 4-6.
APRICOT-BAVARIAN CREAM
(in blender)
i envelope or i tablespoon
unflavored gelatin
14 cup fruit juice
i egg, separated
4 tablespoons honey
i cup soaked dried apricots
i cup stock from soaked dried apri-
cots
i teaspoon lemon juice
i tablespoon Powdered Fruit Rind
54 cup yoghurt *
[Recipe continued on next page]
212 The Natural Foods Cookbook
[Recipe continued from previous page]
Soften gelatin in fruit juice. Com-
bine in blender egg yolk, honey, ap-
ricots, stock, lemon juice and Fruit
Rind, and blend until smooth.
Turn mixture into saucepan. Bring
to boil. Remove from heat and add
gelatin. Chill until it begins to set;
then fold in stiffly beaten egg white
and yoghurt. Mold and chill again.
Unmold to serve. Serves 6.
Sherbets and Mousses
The following sherbets and mousses
are especially suitable for prepara-
tion in a blender.
CRANBERRY SHERBET
i pound cranberries
4 cups sweet apple cider
i/ 2 cup honey
i sprig mint
Simmer cranberries in cider. Cool.
Blend all ingredients until smooth.
Turn into ice tray of refrigerator
and freeze until mushy. Beat thor-
oughly. Finish freezing. Serves 6.
AVOCADO SHERBET
pulp of i large avocado, or
2 small ones
i/J cup lemon juice
4 tablespoons honey
rind of i lemon
i cup milk
1/2 cup milk powder
y s teaspoon salt
Blend all ingredients until smooth.
Turn into ice tray of refrigerator.
Stir twice while freezing. Garnish
with fruit to serve. Serves 6.
COTTAGE CHEESE SHERBET
1 1/2 cups cottage cheese *
i tablespoon lemon juice
i teaspoon Powdered Fruit Rind
4 tablespoons honey
1 1/2 cups yoghurt *
i/ teaspoon each nutmeg and
cinnamon, ground
Blend all ingredients together in
blender until smooth. Turn into
ice tray of refrigerator. Stir twice
while freezing. Garnish with fruit.
Serves 6.
STRAWBERRY MOUSSE
i pint heavy cream
i pint strawberries, hulled and
washed
1/4 cup honey
i sprig mint
Whip cream in blender until stiff.
Turn into bowl. Reserve 6 large,
perfect strawberries as garnish.
Blend remaining strawberries, hon-
ey and mint until smooth. Fold
gently into the whipped cream.
Freeze, without stirring, in ice tray
of refrigerator. Serve topped with
whole strawberries. Serves 6.
DATE MOUSSE
1 1/2 cups heavy cream
4 tablespoons honey
1 1/2 cups dates, pitted
1 1/2 cups sweet cider
4 egg yolks
14 teaspoon salt
Whip cream and honey in blender
until stiff. Turn into bowl. Blend
rest of ingredients until smooth,
then cook gently in top of double
boiler, over hot water, stirring fre-
quently, until mixture is just thick
enough to coat spoon. Remove from
heat. When cool, fold in cream and
honey mixture. Freeze in ice tray o
refrigerator. Serves 6.
Ice Cream
HINTS:
Although homemade ice cream
made in an old-fashioned freezer
is, in general, superior in texture
and flavor to that made in a re-
frigerator, most people prefer the
latter for convenience' sake. To
help in achieving smooth texture
and good flavor when making
refrigerator ice cream, freeze at
lowest temperature on dial and
in most cases beat at least twice
during freezing process.
HONEY ICE CREAM (uncooked)
2 eggs, separated
1/2 cup honey
2 cups heavy cream, whipped
i teaspoon pure vanilla extract
Beat yolks until thick. Add honey
gradually. Blend in cream and
vanilla. Freeze until almost firm.
Place in chilled bowl. Add stiffly
beaten egg whites and beat all until
smooth. Return to ice tray of re-
frigerator. Freeze again until firm.
Serves 6.
HONEY ICE CREAM (cooked)
2 cups milk
34 cup honey
14 teaspoon salt
2 eggs, beaten
i cup heavy cream, whipped
i teaspoon Powdered Fruit Rind
Scald milk in top of double boiler
over direct heat. Remove from heat,
add honey and salt and cool to luke-
warm. Gradually add eggs. Cook
Desserts 213
over hot water, stirring constantly,
until mixture thickens slightly. Cool.
Fold in cream and rind and turn
into refrigerator tray. Freeze until
firm. Serves 6.
HONEY ICE CREAM
(with gelatin)
i envelope or i tablespoon
unflavored gelatin
3 cups light cream
14 cup honey
14 teaspoon salt
i teaspoon anise seeds, crushed
Soften gelatin in y% cup cream.
Place rest of cream and other in-
gredients in top of double boiler.
Heat over hot water until cream is
scalded. Remove from heat and
combine with gelatin mixture. Chill.
When slightly thickened, beat with
rotary beater until light. Freeze in
ice-cube tray of refrigerator. Serves
6.
FRUIT ICE CREAM
1 envelope or i tablespoon
unflavored gelatin
1/2 cup sweet cider
2 eggs, separated
1/2 cup honey
i/ 8 teaspoon salt
i teaspoon Powdered Fruit Rind
1 teaspoon pure vanilla extract
2 cups fruit, cut small
2 cups cream
1/3 cup milk powder
Soften gelatin in 14 cup sweet cider.
Heat remaining cider and in it dis-
solve gelatin mixture. Cool to luke-
warm. Add all ingredients except
egg whites and milk powder. Freeze
until firm in ice trays of refrigerator.
Turn into bowl, sprinkle with milk
powder and beat until smooth and
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
fluffy. Fold in stiffly beaten egg
whites. Freeze again. Serves 6-8
NUT ICE CREAM
34 cup honey
4 eggs, separated
1 teaspoon pure vanilla extract
2 cups heavy cream, whipped
i cup nuts, ground
Beat honey, egg yolks and vanilla
until mixture is very creamy. Stir
in cream and nuts. Fold in stiffly
beaten egg whites. Freeze in ice
tray of refrigerator, beating twice
during process. Serves 6.
BERRY ICE CREAM (in blender)
34 cup heavy cream
3 cups fresh berries
3 tablespoons honey
1/2 cup fruit juice
juice of i lemon
i sprig mint
Whip cream in blender. Turn into
bowl. Blend rest of ingredients until
smooth and fold into cream. Freeze
in ice trays of refrigerator until
firm, beating twice while freezing.
Serves 6.
LEMON ICE CREAM (in blender)
J4 cup heavy cream
juice and rind of 2 lemons
1/2 cup milk powder
i cup milk
4 tablespoons honey
14 teaspoon salt
i teaspoon Powdered Fruit Rind
Whip cream in blender. Turn into
bowl. Blend all other ingredients
until smooth and fold into cream.
Freeze until firm in ice tray of refrig-
erator. Beat twice while freezing.
Serves 6.
VARIATIONS:
Substitute i banana or i/ 2 cup fresh
pineapple or peaches for lemon
juice.
Substitute i cup yoghurt for i cup
liquid milk.
FRENCH VANILLA ICE CREAM
4 egg yolks
1/2 cup honey
1/8 teaspoon salt
2 teaspoons pure vanilla extract
i pint heavy cream, whipped
Beat egg yolks slightly. Add honey,
salt and vanilla; fold in cream. Turn
into ice trays of refrigerator. When
mixture freezes 14 inch around
edges of tray, beat. Repeat this
partial freezing and beating several
times. Let freeze and serve. Serves 6.
DATE ICE CREAM (in blender)
1 1/2 cups dates, pitted
i cup water
i cup heavy cream
y 8 teaspoon mace, ground
Quarter dates. Put in blender. Add
water and blend until smooth. Add
cream and mace and blend again.
Pour into 6 custard cups and freeze.
Serves 6.
TAFFY ICE CREAM
2 eggs, beaten
1/3 cup molasses
2 cups light cream
2 tablespoons nutritional yeast
y s teaspoon salt
i teaspoon pure vanilla extract
1/4 cup nuts, ground
i/4 cup Soybeans, Roasted, ground
Blend all ingredients thoroughly.
Turn into ice trays of refrigerator.
Freeze until firm. Beat twice while
freezing. Serves 6.
DESSERT TOPPINGS:
nuts, whole or ground
Roasted Soybeans, whole or ground
wheat germ
sesame seeds
sunflower seeds
poppy seeds
anise seeds
fennel seeds
ginger seeds
coriander seeds
cumin seeds
yoghurt
cottage cheese
soy cheese
Coconut Shreds
dried fruits, chopped fine
fresh fruits, whole or sliced
fresh berries
Powdered Fruit Rind
Honeyed Fruit Rind
carob powder
cake or cooky crumbs
dusting of ground spices such as nut-
meg, ginger, clove, mace, allspice,
cinnamon, cardamom, etc.
leaves of mint, angelica, etc.
honey
molasses
Desserts 2/5
2 tablespoons oil
2 cups wheat germ
14 cup sweet cider
Grind almonds in blender. Add rest
of ingredients. Blend until smooth.
Serve on puddings or ice cream.
RAW RHUBARB SAUCE
(in blender)
i cup raw rhubarb, cut into pieces
i cup unsweetened pineapple juice
1/2 cup fresh strawberries
Blend all ingredients until smooth.
Serve over pudding or ice cream.
LOW CALORIE SAUCE
1/2 cup water
i tablespoon lemon juice
i tablespoon pure vanilla extract
1/2 cup milk powder
3 tablespoons honey
Blend water, lemon juice and vanilla
in large mixing bowl. Beat with
rotary beater. Gradually sprinkle
milk powder into mixture, beating
constantly, until mixture thickens.
This will take time. Add honey a
little at a time. Continue beating
until mixture is stiff enough to
stand in peaks.
Dessert Sauces
ALMOND SAUCE (in blender)
2 cups almonds
i tablespoon orange rind
1/3 cup honey
NUT CREAM (in blender)
i cup Nut Butter
1/2 cup milk
Blend ingredients until well mixed.
Use as a sauce over pudding or
cereal, or as a base for soup.
21
CAKES
HINTS:
Cakes made without baking powder
or baking soda will not be as light
and airy as traditional cakes.
When adapting conventional rec-
ipes, the absence of these leaven-
ings may be compensated for,
however, by using yeast or extra
egg whites. Beat whites stiff and
fold into batter just before bak-
ing. Turn into warm baking dish
and bake in preheated oven.
Cakes baked with honey will stay
fresh for several days or longer.
When substituting honey for re-
fined sweeteners in adjusting rec-
ipes, use 14 cup less of other liq-
uid to each cup of honey. As
honey caramelizes quickly, use
lower oven temperature than with
other sweeteners, to insure thor-
ough baking inside as well as
browning outside.
Oil cake pans with soy lecithin
spread for easy removal of cakes.
Sift bran out of wholewheat flour
used for cakes and reserve for por-
ridge or bread baking.
SIMPLE FRUIT-NUT CAKE
(unbaked)
i pound dates, pitted
i pound figs
i pound walnuts, shelled
i pound Coconut Shreds
i pound seedless raisins
Grind all ingredients and mix thor-
oughly. Press firmly into loaf pan.
Chill. After 4 hours, turn onto plat-
ter. Slice thin to serve. Makes i
j-pound loaf.
FRUIT-WHEAT GERM CAKE
(unbaked)
1 1/2 cups whole grain bread crumbs
i cup dates, pitted
y 4 cup sweet cider
i cup wheat germ
i/ 2 cup Soybeans, Roasted, ground
i cup mixed dried fruits (figs,
apricots, apples, nectarines,
prunes)
i cup seedless raisins
i cup nuts
14 cup honey
Grind all ingredients. Mix thor-
oughly. Press firmly into loaf pan.
Chill for 2 days. Unmold. Slice thin
to serve. Makes i large loaf.
MEXICAN FRUIT CAKE (unbaked)
1/2 pound dates, pitted
1/2 pound figs
1/2 pound raisins
1/2 pound dried currants
i cup sesame seeds
Coconut Shreds from i coconut
1/2 pound almonds
1/2 pound'pignolias (pine nuts)
1/2 pound sunflower seeds or meal
1/2 cup unsweetened grape juice
(about)
Grind all ingredients. Mix thor-
oughly. Press firmly into loaf pan.
Pour small amount of grape juice
over cake. Set away for a few days,
or even weeks, adding more grape
juice from time to time. Chill. Slice
thin to serve. Makes i 5- to 6-pound
loaf.
AMERICAN FRUIT CAKE
(unbaked)
i cup unsweetened grape juice
i cup unsweetened blackberry juice
y s teaspoon nutmeg, ground
4 whole cloves or 14 teaspoon
ground clove
i teaspoon allspice, ground
1 stick cinnamon or 1/2 teaspoon
ground cinnamon
2 cups oatmeal, raw
1/2 pound sunflower seeds, hulled
1 1/2 cups whole grain bread crumbs
s/ 4 cup honey
4 tablespoons oil
1 1/2 pounds seedless raisins
1/2 pound dried currants (soaked
overnight and drained)
1/2 cup figs, chopped
34 pound pecans, ground
Combine fruit juices and spices. Let
stand overnight so that juice will
absorb flavor of spices. Remove
cloves and stick cinnamon. Stir in
oatmeal and bread crumbs. Blend
thoroughly. Let stand overnight.
Combine honey and oil. Add to
fruit-juice mixture. By hand, work
in rest of fruits, nuts and seeds.
Blend thoroughly. Line loaf pan
with heavy waxed paper, brush with
oil and pack mixture down, a little
Cakes 217
at a time. Decorate top with addi-
tional nuts and sunflower seeds.
Cover with paper brushed with oil.
Chill for several weeks or longer.
Several days before cutting, wrap
cake in cloth soaked in grape juice.
Makes i large loaf.
ENGLISH FRUIT CAKE (unbaked)
2 cups oatmeal, raw
2 cups cracked wheat, raw
2 cups unsweetened grape juice
2 pounds seedless raisins,
chopped fine
2 pounds seeded raisins,
chopped fine
2 pounds dates, pitted and
chopped fine
2 pounds walnuts, chopped coarsely
rind of 3 oranges, grated
rind of 3 lemons, grated
i cup honey
6 tablespoons oil
i tablespoon each cinnamon,
nutmeg, allspice, ground
1/2 teaspoon cloves, ground
Mix together oatmeal, wheat and
grape juice. Let stand overnight.
Add rest of ingredients. Blend thor-
oughly by hand. Line loaf pans with
heavy waxed paper, brush with oil.
Pack mixture down, a little at a
time. Put heavy weight on top and
let stand at least 24 hours. Slice thin
to serve. Makes 2 loaves.
BAKED FRUIT CAKE
2 cakes or 2 tablespoons dried yeast
1/2 cup lukewarm sweet cider
1/2 cup oil
34 cup honey
1 cup hot applesauce, unsweetened
2 cups wholewheat flour
i tablespoon soy flour
1/2 cup nuts, coarsely chopped
1/2 cup Honeyed Fruit Rind
4 tablespoons Powdered Fruit Rind
1/2 teaspoon coriander seeds, crushed
[Recipe continued on next page]
218 The Natural Foods Cookbook
[Recipe continued from previous page]
Soften yeast in cider. Blend honey
and oil; combine with powdered
fruit rind, seeds and hot applesauce.
Cool to lukewarm. Add yeast mix-
ture, flours, nuts and honeyed fruit
rind. Beat well to get air into batter.
Turn into oiled tube pan. Set in
warm place to rise until very light.
Bake at 350 F. for about i hour.
Allow cake to ripen for one day be-
fore cutting.
BAKED ENGLISH FRUIT CAKE
i cup honey
1 cup oil
8 eggs, separated
2 cups wholewheat flour
i teaspoon each, ground: cinnamon,
allspice, nutmeg
1/2 teaspoon each, ground: clove,
mace, ginger
i/ 4 cup unsweetened grape juice
i pound raisins, seedless
i pound currants, dried
rind of 3 oranges, grated
rind of 3 lemons, grated
1/2 pound dates, pitted and cut
i cup nuts, coarsely chopped
i cup Soybeans, Roasted, chopped
Blend honey, oil and egg yolks. Sift
ii/2 cups flour and spices. Combine
with honey, oil and yolks, and add
grape juice. Mix remaining i/ 2 cup
flour with raisins, currants and dates.
Add to batter. Stir in rind, nuts and
soybeans. Mix thoroughly. Fold in
stiffly beaten egg whites. Turn into
oiled and floured loaf pans, filling
only % full. Place oiled wax paper
over tops; secure with string. Put
large pan of hot water on lowest
rack of oven. Set cake on rack above
and bake at 300 F., about 3 hours.
When thoroughly baked, cake
should burst open. Makes 2 cakes,
3 to $i/ 2 pounds each.
BOHEMIAN BRAIDED RING
i cake or i tablespoon dried yeast
1/2 cup lukewarm sweet cider
1 cup milk, scalded
1/2 cup honey
1/4 cup oil
41/2 cups wholewheat or rye flour
2 eggs, beaten
rind of i lemon, grated
1/4 teaspoon mace, ground
i teaspoon salt
1/2 cup seedless raisins
1/2 cup nuts, chopped
Soften yeast in cider. Combine milk,
honey and oil, cool to lukewarm and
add to yeast mixture. Beat in half
the flour and eggs. Add rest of ingre-
dients and remaining flour. Knead
until smooth. Turn into oiled bowl.
Cover. Set in warm place to rise.
When double in bulk, divide dough
in half, and divide each half into 3
pieces. Shape each piece into long
roll. Oil 2 cooky sheets and put 3
rolls on each. Braid each 3-roll sec-
tion and shape each braid into a
ring. Cover. Let rise until light.
Brush with oil, chopped nuts,
ground Roasted Soybeans or sesame
seeds. Bake at 350 F. for 25 to 30
minutes. Makes 2 rings.
SCANDINAVIAN HOLIDAY
LOAVES (JULE KAGA)
2 cakes or 2 tablespoons dried yeast
14 cup lukewarm sweet cider
1/2 cup honey
1/2 cup oil
1 1/2 teaspoons salt
1 cup milk, scalded
51/2 cups wholewheat or rye flour,
sifted
2 eggs, beaten
rind of 2 oranges, grated
rind of 2 lemons, grated
i/ 4 cup dried currants
6 cardamom seeds, crushed fine
1/2 cup nuts, chopped
Soften yeast in cider. Add honey, oil
and salt to milk. When lukewarm,
beat in 2 cups of flour. Add yeast
mixture and eggs. Stir in rest of
ingredients and remaining flour.
Knead until smooth. Turn into
oiled bowl, cover and set in warm
place to rise until double in bulk.
Divide dough in half. Shape each
half into loaf and put into oiled
Si/2'inch x 4i/-inch pans. Set in
warm place. Let rise until nearly
double in bulk. Bake at 375 F. for
35 to 40 minutes. Makes 2 loaves.
GERMAN HOLIDAY LOAVES
(HUTZELBROT)
2 cakes or 2 tablespoons dried yeast
i pint lukewarm sweet cider
7 cups rye flour (about)
4 cups wholewheat flour
1/2 teaspoon salt
% cup unsweetened prune juice
34 cup pear nectar or pure"e
i pound seedless raisins
i pound dried currants
i cup dates, pitted and chopped
rind of 3 oranges, grated
rind of 3 lemons, grated
1 cup almonds, split
2 tablespoons cinnamon, ground
i teaspoon each, ground: clove,
allspice
1/2 cup grape juice, unsweetened
Soften yeast in cider. Add 4 cups
rye flour and 2 cups wholewheat
flour and salt. Mix well or knead.
Let mixture rise in warm place for
about 4 hours. Add prune juice and
pear nectar or pure*e. Meanwhile,
soak fruits, rind, nuts and spices in
grape juice. Add them to mixture.
Stir in enough of remaining flours
to make stiff dough. Knead. Shape
into 4 or 5 round or oval loaves
Cakes 219
(about 2 pounds each), and place
on oiled, floured cooky sheets. Set
in warm place to rise. When loaves
are i/$ larger than original size,
brush with egg yolk diluted in cold
water and bake at 350 F. about
i hour and 20 minutes. This cake
will improve with age and will keep
for a long time.
MIXED GRAIN FRUIT CAKE
3 cakes or 3 tablespoons dried yeast
1/2 cup lukewarm sweet cider
1/2 cup honey
1/2 cup oil
3 eggs
i cup cold sweet cider
i cup buckwheat flour
14 cup wholewheat flour
134 cups rye flour
i teaspoon salt
i cup prunes, pitted and cut
i cup dried apricots, cut
i cup raisins, figs or dates, cut
1/2 teaspoon anise seeds, crushed
1/2 cup sesame seeds
1/2 cup sunflower seeds, hulled
Soften yeast in cider. Blend honey
and oil. Add eggs to honey-oil mix-
ture, one at a time. Combine with
softened yeast and cold cider. Stir
in flours and salt. Mix fruits and
seeds and blend thoroughly with
batter. Turn into oiled 8i/-inch x
8i/2-inch pan. Set in warm place.
When slightly risen, bake at 350 F.,
about i hour. Makes i square cake.
DATE RING
whole-grain bread dough from
favorite recipe for bread
or rolls
dates, pitted and chopped
For each date ring prepare enough
dough for medium-sized loaf. Roll
dough into rectangle, i^-inch thick.
[Recipe continued on next page]
220 The Natural Foods Cookbook
[Recipe continued from previous page]
Cover with dates. Roll up like jelly
roll. Shape into ring on oiled cooky
sheet. With sharp knife or pair of
kitchen scissors, cut at intervals,
halfway through ring, starting from
outside edge. Spread out slightly.
Set in warm place to rise. Bake at
375 F. for 20 to 25 minutes. Brush
with honeyed butter and sprinkle
with chopped nuts or seeds to serve.
BANANA BREAD
y 9 cake or i teaspoon dried yeast
1/8 cup lukewarm sweet cider
2 tablespoons honey
2 tablespoons oil
2 eggs, beaten
i y 4 cups mixed whole-grain flours
(rye, buckwheat, corn, oatmeal,
wheat)
1/4 teaspoon salt
14 teaspoon fennel seeds, crushed
1/2 cup bananas, mashed
Soften yeast in cider. Mix honey, oil
and eggs. Add to yeast mixture. Stir
in flours, salt and seeds. Set in warm
place for i/ 2 hour to rise. Blend in
bananas. Turn into oiled loaf pan.
Let rise for 10 minutes more. Bake
at 325 F., about 40 minutes.
APPLESAUCE CAKE
1/2 cake or i teaspoon dried yeast
y s cup lukewarm sweet cider
y 4 cup honey
14 cup oil
i egg, beaten
1 cup unsweetened applesauce
2 cups mixed whole-grain flours
(see preceding recipe)
y 4 teaspoon salt
i cup dates, pitted and chopped
i cup nuts, chopped
i teaspoon each, ground: cinnamon,
allspice, nutmeg
Soften yeast in cider. Mix honey,
oil, egg and applesauce and com-
bine with softened yeast. Stir in
flour and salt. Add rest of ingredi-
ents. Blend thoroughly. Turn into
oiled loaf pan. Set in warm place to
rise for 30 minutes. Bake at 350 F.
for 45 to 55 minutes.
GERMAN APPLE CAKE
i cup milk, scalded, cooled to
lukewarm
i cake or i tablespoon dried yeast
3 tablespoons honey
3 tablespoons oil
1/2 teaspoon salt
3 eggs, beaten
rind of i lemon, grated
1 teaspoon cinnamon, ground
2 cups wholewheat flour
6 large cooking apples with skins,
sliced thin
Soften yeast in milk. Add honey, oil
and salt. Allow to stand until bub-
bly. Add eggs, rind and cinnamon.
Stir in flour. Knead well. Put into
oiled bowl. Cover. Set in warm place
for 3 hours to rise. Turn onto
floured board. Knead again and roll
out very thin. Spread on oiled cooky
sheet. Brush with oil. Arrange rows
of apples over dough. Let stand in
warm place for 30 minutes. Bake at
400 F. for 30 minutes. To serve,
cut into squares and, if you like, put
dab of yoghurt or sour cream on
each square. Serve hot or cold.
Serves 8.
APRICOT BREAD
1/2 cake or i teaspoon dried yeast
i/ s cup lukewarm water in which
apricots have been soaked
y s cup honey
2 tablespoons oil
y 4 teaspoon salt
Cakes
221
2 eggs, beaten
i y 4 cups mixed whole-grain flours
(rye, buckwheat, corn, oatmeal,
wheat)
1/2 cup dried apricots, soaked and
cut
14 cup sunflower seeds, hulled
14 teaspoon coriander seeds, crushed
Soften yeast in water. Blend honey,
oil, salt and eggs. Combine with
yeast mixture and stir in flours. Add
apricots and seeds. Mix thoroughly.
Turn into oil loaf pan. Let rise
slightly in warm place. Bake at
325 F. for about 40 minutes. Makes
i loaf.
FRUIT TORTEN (MUERBE TEIG)
BASIC DOUGH:
i tablespoon honey
14 cup oil
i egg yolk, raw
i cup wholewheat flour
rind of i lemon, grated
milk (if necessary)
Blend honey, oil and egg yolk. Stir
in flour and rind. Add a small
amount of milk, if necessary, to
make stiff dough. Pat dough to a
depth of 1/4 inch in unoiled pan.
Chill. Spread with one of fruit fill-
ings below:
BASIC FILLING
(for Muerbe Teig)
i pound dried apricots, prunes, nec-
tarines, apples or peaches, or a com-
bination of these. Soak overnight,
drain, pit, if necessary, and cut into
pieces, reserving juice for compote
or fruit drinks. Or use proportion-
ate amount of fresh berries or other
fruit, cutting up, if necessary, and
reserving juice. After fruit has been
spread over chilled dough, top with
custard:
BASIC CUSTARD
(for Muerbe Teig)
2 eggs
3 tablespoons honey
1 teaspoon pure vanilla extract
2 tablespoons rich milk
Blend all ingredients and pour over
fruit. Bake Muerbe Teig at 375 F.
for 20 minutes, then at 300 for 20
to 30 minutes or until custard is
set. Serve hot or cold, adding a dab
of yoghurt or sour cream to each
portion, if desired. Serves 8.
VARIATIONS:
Add one of the following to Muerbe
Teig dough: hard-cooked, sieved
egg yolks; grated nuts; sesame
seeds; sunflower meal; ground
spices.
Substitute orange rind for lemon
rind.
Replace part of flour with wheat
germ.
DATE TORTE (in blender)
i cup nuts
i cup unsweetened prune juice
4 tablespoons honey
1 tablespoon oil
2 eggs
i cup dates, pitted
i cup mixed whole-grain flours
(rye, buckwheat, corn,
oatmeal, wheat)
Grind nuts in blender. Set aside in
a bowl. Put juice, honey, oil, eggs
and dates into blender. When
smooth, add to nuts. Stir in flours.
Turn into pan lined with oiled wax
paper. Bake at 300 F. for about
45 minutes. When cool, cut into
squares. If desired, serve with a dab
of yoghurt or sour cream on each
square. Makes 9 squares.
222 The Natural Foods Cookbook
CHESTNUT TORTE (flourless)
i pound chestnuts, shelled,
blanched, steamed
1/2 cup honey
1/2 cup oil
i egg, beaten, and 2 egg whites
i teaspoon pure vanilla extract
1/2 teaspoon cardamom seeds,
crushed
14 teaspoon salt
Pure*e chestnuts. Add honey and oil.
Let cool to lukewarm. Add whole
egg, flavorings and salt. Beat until
smooth. Fold in stiffly beaten egg
whites. Turn into oiled g-inch cake
pan. Bake at 325 F. for i hour.
DATE LOAF
1 1/2 cups cider, hot
i cup dates, pitted and chopped
1/2 cup honey
i tablespoon oil
1 egg, beaten
iy 4 cups wholewheat flour
i/2 cup soy flour
2 tablespoons nutritional yeast
1/2 teaspoon salt
i cup Soybeans, Roasted, ground
Pour cider over dates. Let stand for
30 minutes. Add remaining ingredi-
ents. Turn into oiled loaf pan. Bake
at 350 F. about 30 minutes.
DATE-NUT LOAF
i cup wholewheat flour
1/2 cup powdered milk
1/2 teaspoon salt
i pound dates, pitted and chopped
1/2 cup honey
1/2 cup oil
4 eggs, separated
i teaspoon pure vanilla extract
3 tablespoons Powdered Fruit Rind
i pound nuts, coarsely chopped
Sift flour, milk powder and salt.
Sprinkle over dates. Mix until dates
are well coated. Blend honey, oil,
egg yolks and flavorings, and com-
bine with date mixture. Add nuts.
Fold in stiffly beaten egg whites.
Turn into oiled and floured loaf
pan. Bake at 350 F. for i hour.
APPLE-NUT LOAF
1 cake or i tablespoon dried yeast
14 cup sweet cider, lukewarm
1/2 cup honey
14 cup oil
2 eggs, beaten
1/2 teaspoon salt
i teaspoon pure vanilla extract
1 tablespoon orange rind, grated
2 cups wholewheat flour
i cup raw apples with skins, grated
1/2 cup nuts, coarsely chopped
Soften yeast in cider. Blend honey x
oil, eggs, salt and flavorings. Com-
bine with yeast mixture. Stir in rest
of ingredients. Turn into oiled loat
pan. Set in warm place to rise for
30 minutes. Bake at 350 F., about
40 minutes.
NUT CAKE (flourless)
10 eggs, separated
i cup raw sugar
y 4 pound nuts, ground fine
1 teaspoon pure vanilla extract
Beat egg yolks with sugar until light
and creamy. Add nuts and vanilla.
Fold in stiffly beaten egg whites.
Turn into well-oiled tube pan or
2 8-inch layer-cake pans. Bake at
325 F., i hour in tube pan, 40 to
45 minutes in regular pans. Makes
i large tube cake or 2 layers.
WALNUT CAKE
5 e gg s separated
34 cup honey
i cup walnuts, ground fine
14 cup fine whole-grain
bread crumbs
3 tablespoons wheat germ
pinch of clove and mace, ground
rind of i lemon, grated
Beat egg yolks with honey. Add rest
of ingredients. Fold in stiffly beaten
egg whites. Turn into well-oiled loaf
pan. Bake at 300 F., about 1 1/%
hours.
BRAZIL NUT CAKE (in blender)
2 cups Brazil nuts
6 eggs, separated
i/ 3 cup honey
14 teaspoon salt
Grind nuts in blender, a few at
a time. Put into bowl. Blend egg
yolks, honey and salt and combine
with nuts. Beat egg whites with ro-
tary beater until stiff. Fold into mix-
ture. Turn into 3 well-oiled 8-inch
layer-cake pans lined with oiled wax
paper. Bake at 350 F. for about 35
minutes. When cool, spread yoghurt
or crushed fruit between layers and
put together into 3-layer cake.
Makes 3 thin layers.
COTTAGE CHEESE CAKE
2 cups whole-grain bread crumbs
3 tablespoons wheat germ
4 tablespoons honey
4 tablespoons oil
4 eggs, beaten
y s teaspoon salt
i teaspoon cinnamon
1 1/2 tablespoons lemon juice
1 1/^ teaspoons lemon rind, grated
i cup top milk
1 1/2 pounds cottage cheese *
4 tablespoons wholewheat flour
Mix bread crumbs and wheat germ
with oil and 2 tablespoons honey.
Spread half this mixture on bottoms
Cakes 22)
and sides of g-inch spring-form pan.
Beat eggs, salt and cinnamon with
remaining 2 tablespoons honey.
Add rest of ingredients. Beat thor-
oughly and strain through sieve.
Turn into lined pan. Sprinkle re-
maining crumb mixture on top.
Bake at 350 F. until center of cake
is firm, about i hour. Turn off heat,
open oven door and let cake stand
in oven about i hour, or until cool.
Serves 12.
TANGY CHEESE CAKE
DOUGH:
2 cups wholewheat flour
4 egg yolks
14 cup oil
4 tablespoons honey
Make well in center of flour. Pour
in egg yolks, oil and honey. Gradu-
ally work into ingredients in center
until smooth paste results. Roll out
and line 8-inch cake pan with
dough.
FILLING:
1/2 cup honey
14 cup oil
2 eggs, separated
i teaspoon nutmeg, ground
1 1/2 teaspoons lemon rind, grated
3 tablespoons lemon juice
i pound cottage cheese,* sieved
9 ounces cream cheese *
4 tablespoons cheddar cheese,
grated
Blend honey, oil and egg yolks. Add
flavorings and cheeses. Fold in stiffly
beaten egg whites. Turn into pastry-
lined pan. Bake in medium oven
until golden brown on top. Turn
off heat, open oven door and let
cake stand in oven about i hour, or
until cool. Invert to serve. Serves 12.
The Natural Foods Cookbook
COTTAGE CHEESE-YOGHURT
CAKE (in blender)
crumb shell from favorite recipe
(see under Pie Shell)
i cup yoghurt *
3 eggs, separated
i teaspoon pure vanilla extract
i tablespoon lemon juice
rind of i lemon
i/s cup honey
14 teaspoon salt
i/ 4 cup wholewheat flour
1 pound cottage cheese *
Pat crumb shell mixture in bottom
of g-inch spring-form or round cake
pan at least 3 inches deep. Place
yoghurt, egg yolks and rest of ingre-
dients in blender. Blend until
smooth. Beat egg whites until stiff
with rotary beater. Fold egg whites
into mixture. Turn mixture into
g-inch crumb shell. Bake until cen-
ter of cake is firm. Run knife
around edge of pan to loosen cake
from sides. Cool completely before
removing from pan.
REFRIGERATED CHEESE CAKE
crumb shell from favorite recipe
(see under Pie Shell)
2 envelopes or 2 tablespoons
unflavored gelatin
i/ 2 cup cold unsweetened
fruit juice
2 eggs, separated
1/2 cup honey
1/2 cup milk
i teaspoon salt
i pound cottage cheese,* sieved
i lemon, juice and grated rind
i teaspoon pure vanilla extract
i cup yoghurt *
Pat 2/$ of crumb-shell mixture into
spring-form pan, lining bottom and
sides. Soften gelatin in fruit juice.
Blend egg yolks, honey, milk and
salt in top of double boiler. Heat
over hot water until mixture thick-
ens. Stir in gelatin mixture. When
dissolved, remove from heat. Cool
and add cottage cheese, lemon,
vanilla and yoghurt. Fold in stiffly
beaten egg whites. Turn mixture
into g-inch crumb shell. Sprinkle re-
maining crumb-shell mixture over
top. Chill until firm. Unmold.
PUMPKIN CAKE
34 cup molasses
i/ 3 cup oil
1/2 cup yoghurt,* sour cream* or
sour milk *
3 eggs, beaten
% cup cooked pumpkin, purged
1 34 cup wholewheat flour
i/4 teaspoon salt
1/2 teaspoon each, ground: nutmeg
and cinnamon
14 teaspoon each, ground: mace,
clove, allspice
i teaspoon ginger, ground
3 tablespoons nutritional yeast
Blend all ingredients. Turn into
oiled 8- x 1 2-inch pan. Bake at
350 F. for 45 to 50 minutes. Cool.
Cut into squares to serve. Makes 12
squares.
SQUASH CAKE
i cake or i tablespoon dried yeast
14 cup sweet cider, lukewarm
i cup summer squash, raw,
grated fine
1/2 cup molasses
1/2 cup oil
i egg, beaten
1/3 cup buttermilk *
i cup cornmeal
i cup wholewheat flour
i tablespoon mixed spices, ground
(nutmeg, cinnamon, clove,
mace, allspice, ginger)
3 tablespoons nutritional yeast
1/4 cup seedless raisins
Soften cake or dried yeast in cider.
Blend squash, molasses, oil, egg and
buttermilk. Blend with yeast mix-
ture. Stir in rest of ingredients.
Turn into oiled 8- x 1 2-inch pan.
Set in warm place for 20 minutes to
rise slightly. Bake at 350 F. for 30
to 40 minutes. Cut into squares to
serve. Makes 12 squares.
FRUIT-FILLED WHOLEWHEAT
RING
DOUGH:
i cake or i tablespoon dried yeatt
1 cup milk, scalded, cooled to
lukewarm
\/ cup honey
3 tablespoons oil
1/2 teaspoon salt
1/2 teaspoon cardamom seeds,
crushed
2 eggs, beaten
$1/2 cups wholewheat flour
Soften yeast in milk. Blend honey,
oil, salt, seeds and eggs. Combine
with yeast mixture and stir in flour.
Knead lightly. Turn into oiled
bowl. Cover. Set in warm place to
rise for 2 hours. Roll out into ob-
long shape 14 inch thick. Brush with
oil. Cover with filling below:
FILLING:
1/2 cup dates, pitted and chopped
1/2 cup seedless raisins
1/2 cup wheat germ
rind of i orange, grated
rind of i lemon, grated
34 cup fresh fruit, mashed
Mix all ingredients together. After
spreading filling over dough, roll
up as for jelly roll. Shape into a
circle on oiled cooky sheet. Make
cuts on top of ring to expose filling.
Cover and set in warm place to rise
again for i hour. Brush with oil.
Cakes 225
Bake at 375 F. for about 30 min-
utes.
SWEDISH RING
2 cakes or 2 tablespoons dried yeast
14 cup sweet cider, lukewarm
i/$ cup honey
1/3 cup oil
2 eggs, beaten
i cup milk, scalded, cooled to
lukewarm
41/2 cups wholewheat flour
i teaspoon cardamom seeds,
crushed
Soften yeast in cider. Blend honey,
oil, eggs and milk and combine with
yeast mixture. Stir in flour and car-
damom. Turn out on board and
knead until smooth. Form into ball.
Put in oiled bowl, cover and set in
warm place to rise until double in
bulk. Roll into rectangular sheet i/ 2
inch thick. Brush with oil and driz-
zle with honey. Sprinkle with cinna-
mon, if desired. Roll up dough as
for jelly roll. Arrange in ring shape
on oiled cooky sheet. Cut slits at
i-inch intervals with sharp knife
or kitchen scissors. Set in warm
place to rise for i hour. Bake at
375 F. for 25 to 30 minutes. Makes
1 ring.
WHOLEWHEAT SPONGE CAKE
4 eggs, separated
2 teaspoons lemon juice
i teaspoon Powdered Fruit Rind
i cup raw sugar
i scant cup wholewheat flour,
sifted 3 times
Beat egg yolks until lemon-colored.
Add lemon juice, rind, sugar and
sifted flour. (Reserve sifted-out bran
for porridge or bread baking.) Fold
in stiffly beaten egg whites. Turn
into oiled cake pan. Bake at 300 F.
for about 30 minutes.
226 The Natural Foods Cookbook
WHOLEWHEAT POUND CAKE
1 1/2 cups honey
1 y^ cups oil
14 teaspoon salt
6 eggs, separated
6 tablespoons orange rind, grated
% cup unsweetened orange juice
2 cups wholewheat flour
14 teaspoon mace, ground
Blend honey, oil, salt and egg yolks,
one at a time. Beat until very well
mixed. Stir in rest of ingredients
except egg white. Beat these stiff
and turn into oiled loaf pan. Bake
at 300 F. until cake springs back
when touched gently in center,
about i hour.
WHEAT GERM CAKE LOAF
i cake or i tablespoon dried yeast
i cup sweet cider, lukewarm
i tablespoon honey
1 teaspoon salt
2 eggs, beaten
1 tablespoon oil
y 3 cup soy flour
i/$ cup rice polishings
2 cups bran sittings (saved from
sifting wholewheat flour)
3 cups wheat germ
1 1/2 cups unsweetened orange juice
(about)
i tablespoon nutritional yeast
Soften cake or dried yeast in cider.
Add honey and salt. Let mixture
stand for 20 minutes. Then add rest
of ingredients, adding only enough
orange juice to make stiff batter.
Turn into oiled loaf pan lined with
wax paper. Let rise in warm place
for i hour. Bake at 325 for i hour
and 20 minutes.
PEANUT BUTTER LOAF
i cake or i tablespoon dried yeast
14 cup lukewarm milk
i teaspoon salt
1/2 cup honey
1 cup cold milk
1/2 cup peanut butter*
2 cups wholewheat flour
2 tablespoons nutritional yeast
Soften cake or dried yeast in luke-
warm milk. Blend honey, salt and
cold milk. Stir in peanut butter and
blend. This is most easily done in
blender. Add yeast mixture, flour
and nutritional yeast and beat until
smooth. Turn into 3- x 7-inch loaf
pan. Bake at 350 F. for about i
hour. Cut and serve the following
day.
RYE BREAD TORTE
6 eggs, separated
y 4 cup honey
i cup whole-rye bread crumbs
34 cup walnuts, ground
1/4 teaspoon cinnamon, ground
1/2 cup cooked potatoes, riced
14 cup unsweetened fruit juice
1/2 cup fresh strawberries or other
fresh berries or fruit
Beat egg yolks with honey. Add all
ingredients except fruit. Blend thor-
oughly. Fold in stiffly beaten egg
whites. Turn into oiled g-inch
spring-form pan. Bake at 350 F. for
i hour. Cool. To serve, garnish with
strawberries or other fruit. Serves
POTATO FLOUR SPONGE CAKE
4 eggs, separated
1 cup honey
2 tablespoons lemon juice
i/ s teaspoon salt
|4 teaspoon anise seeds, crushed
i scant cup potato flour
Beat egg yolks until thick. Blend
honey into yolks. Add lemon juice,
Cakes
22J
salt and seeds. Alternately fold in
potato flour and stiffly beaten egg
whites. Turn into oiled g-inch pan.
Bake at 325 F. for 20 minutes, raise
heat to 350 F. and continue baking
15 to 20 minutes longer.
OATMEAL CAKE
i cake or i tablespoon dried yeast
14 cup sweet cider, lukewarm
1/2 cup honey
1/2 cup oil
4 eggs, beaten
31^ cups oatmeal
i teaspoon salt
i tablespoon nutritional yeast
1 1/2 teaspoons cinnamon, ground
i teaspoon nutmeg, ground
i teaspoon pure vanilla extract
14 cup nuts, coarsely ground
14 cup Soybeans, Roasted, ground
i/2 cup seedless raisins
Soften cake or dried yeast in cider.
Blend honey, oil and eggs. Add
yeast mixture. Stir in oatmeal, nu-
tritional yeast and flavorings. Add
nuts, Soybeans and raisins. Turn
into oiled loaf pan. Set in warm
place to rise for 30 minutes. Bake at
350 F. for about 45 minutes.
BOSTON BROWN BREAD
i cake or i tablespoon dried yeast
i/ 8 cup sweet cider, lukewarm
i cup cornmeal
i cup rye flour
i cup wholewheat flour
1 teaspoon salt
2 tablespoons nutritional yeast
% cup molasses
i pint yoghurt,* buttermilk* or
sour milk *
i cup seedless raisins (optional)
Soften cake or dried yeast in cider.
Sift all dry ingredients together.
Blend with molasses and yoghurt.
Add yeast mixture and raisins. Beat
thoroughly. Turn into oiled 2-quart
mold. Cover. Let rise for 20 min-
utes. Steam gently for 3 hours.
Small Cakes
WHOLEWHEAT CUPCAKES
i cake or i tablespoon dried yeast
1 y 4 cups milk, scalded, cooled to
lukewarm
14 cup honey
i/J cup oil
2 eggs, beaten
1/2 teaspoon cinnamon, ground
1/2 teaspoon anise seeds, crushed
1/2 teaspoon salt
31/4 cups wholewheat flour
14 cup soy flour
i/ cup nuts, chopped
Soften yeast in 14 cup milk. Blend
rest of milk with honey, oil, eggs,
seasonings and salt. Stir in flours.
Add yeast mixture and nuts. Turn
into oiled bowl. Cover. Let rise in
warm place for 2 hours. Punch
down dough. Drop by tablespoon-
fuls into oiled custard cups. Fill
cups halfway. Let rise until double
in bulk. Bake at 375 F. about 25
minutes. Makes 24 cupcakes.
WHOLEWHEAT BUNS
i cake or i tablespoon dried yeast
i cup milk, scalded, cooled to
lukewarm
3 tablespoons honey
4 tablespoons oil
i egg yolk
i teaspoon salt
i teaspoon cinnamon, ground
21/2 cups wholewheat flour
1/2 cup raisins, soaked, drained and
dusted with flour
14 cup sunflower seeds or meal
Soften yeast in milk. Add honey, oil,
egg yolk and salt. Sift flour and cin-
[Recipe continued on next page]
228 The Natural Foods Cookbook
[Recipe continued from previous page]
namon together and stir in. Turn
into oiled bowl. Cover. Let rise in
warm place until double in bulk.
Knead, adding raisins and sun-
flower seeds. Shape into small,
round balls and place close together
in shallow, oiled pan. Set in warm
place to rise again. Bake at 400 F.
for about 30 minutes. Brush with
diluted honey or molasses and re-
turn to oven briefly to glaze. Makes
24 small buns.
MOLASSES CUP CAKES
1 cake or i tablespoon dried yeast
% cup sweet cider, lukewarm
% cup molasses
2 cups wholewheat flour
y s cup oil
rind of i lemon, grated
i tablespoon nutritional yeast
i egg, beaten
Soften cake or dried yeast in cider.
Add i tablespoon molasses and i
cup flour. Let yeast mixture stand
until bubbly. Add remaining molas-
ses, flour and other ingredients. Beat
thoroughly. Turn batter into oiled
custard cups, filling them halfway.
Place cups in cold oven. Turn heat
to 150 F. and let batter rise. Re-
move cups from oven, raise temper-
ature to 350 F. and return them
to oven to bake about 20 minutes.
Make 12 cupcakes.
For flourless batter base for cup-
cakes see under Piecrust.
OATMEAL SHORTBREAD
$!/ cups oatmeal
14 cup wholewheat flour
i/s cup honey
i/ cup oil
i/ 2 teaspoon salt
i teaspoon pure vanilla extract
Mix all ingredients together to
make stiff dough. Oil and flour a
9- x i^-inch pan. Press dough firmly
into pan. Bake at 325 F. until light
brown, about 30 minutes. Cool for
10 minutes, then cut into squares.
Makes 12 squares.
OATMEAL FRUIT SQUARES
% cup honey
1/2 cup oil
i y 2 cups oatmeal
1 cup wholewheat flour
1/2 cup wheat germ
3 tablespoons soy flour
I/Q teaspoon salt
2 cups fruit, cut into small pieces
Blend honey and oil. Add flours,
wheat germ and salt. Press half of
mixture firmly into oiled 7- x 11-
inch pan. Spread top with fruit.
Cover with remaining mixture.
Bake at 400 F. for about 25 min-
utes. When cool, cut into squares.
Makes 15 small squares.
RYE-OATMEAL SQUARES
4 tablespoons honey
i/ 3 cup oil
2 eggs, beaten
1/2 teaspoon salt
1/2 cup rye flour
1/2 cup oatmeal
i tablespoon Powdered Fruit Rind
i cup nuts, coarsely ground
Blend all ingredients together. Turn
into oiled 9- x g-inch pan. Bake at
350 F. for 30 to 35 minutes. Cool
and cut into squares. Makes 16
squares.
WHOLEWHEAT-CAROB
BROWNIES
1/2 cup honey
1/2 cup oil
1/2 cup carob powder
2 eggs, beaten
2 cups wholewheat flour
14 teaspoon salt
1/2 cup Soybeans, Roasted, ground
i teaspoon pure vanilla extract
Blend honey, oil and carob powder.
Gradually add eggs. Stir in flour
and salt. Add soybeans and vanilla.
Turn into oiled 8- x 8-inch pan.
Bake at 350 F. for about 30 min-
utes. Cool and cut into squares.
Makes 1 6 squares.
NUT SQUARES
i egg, separated
i/ 3 cup honey
3 tablespoons wholewheat flour,
sifted
i/ 8 teaspoon salt
1/2 cup nuts, chopped
14 cup sesame seeds
Beat egg yolk until thick. Blend in
honey. Combine with flour, salt,
nuts and seeds. Fold in stiffly beaten
egg white. Turn into oiled square
pan. Bake at 350 F. for 20 to 25
minutes, until light brown. Cool.
Cut into squares. Makes 9 squares.
NUT STICKS
i/ 3 cup oil
1 cup wholewheat flour (for crust)
14 cup wheat germ (for crust)
1/2 cup honey
2 eggs, beaten
4 tablespoons wholewheat flour
(for batter)
4 tablespoons wheat germ (for
batter)
14 teaspoon salt
i cup nuts, coarsely ground
i/4 cup sunflower seeds, hulled
Mix oil, i cup flour and 14 CU P
wheat germ. Pat this crumb mixture
into bottom of oiled 8- x 1 2-inch
pan. Blend rest of ingredients to-
Cakes 229
gether for batter. Pour over crust.
Bake at 325 F. for about 25 min-
utes. Cool and cut into long sticks.
Makes 24 sticks.
ALMOND SQUARES
i/ 3 cup honey
1/3 cup oil
1/2 cup wholewheat flour
1/2 cup soy flour
1/2 cup wheat germ
1 tablespoon nutritional yeast
2 eggs, beaten
1/2 cup almonds, ground
i cup Coconut Shreds
1/2 cup dried fruit, chopped
Blend honey and oil. Stir in flours,
wheat germ and yeast. Pat mixture
into bottom of oiled 8- x 1 2-inch
pan. Bake in 350 F. oven for 10
minutes. Remove from oven and let
cool. Beat eggs, almonds, coconut
shreds and fruit together. Pour mix-
ture over baked crust, return to
oven and bake at 350 F. another
25 minutes. Cut into squares when
cool. Makes 12 squares.
FILLED FRUIT BARS
(Dates or Figs)
DOUGH:
1/2 cup honey
1/2 cup oil
1 1/2 cups mixed whole-grain flours
(rye, buckwheat, corn, wheat)
1 1/4 cups oatmeal
1/2 teaspoon salt
i egg, beaten
Combine honey and oil. Add rest
of ingredients. Mix until batter has
a crumblike texture. Spread half the
batter in oiled rectangular pan.
Cover with filling below.
FILLING:
1 1/2 cups dates or figs, pitted,
chopped
[Recipe continued on next page]
230 The Natural Foods Cookbook
[Recipe continued from previous page]
% cup unsweetened prune juice
14 cup honey
2 tablespoons lemon juice
rind of i lemon, grated
Combine all ingredients in sauce-
pan. Cook gently until thick. Cool.
After fruit filling is spread over
dough, cover with remaining dough.
Bake at 400 F. for 20 to 25 minutes.
When cool, cut into bars. Makes 24
bars.
LEFTOVER CAKE AND CAKE CRUMBS
Crumble stale cake and use crumbs
as topping for fresh fruit or pud-
dings. Use also as base for crumb
pastry shells.
Cake crumbs may be thoroughly
dried by heating slowly in low
oven. Store in tightly capped con-
tainer. Cake crumbs and cooky
crumbs can be combined and
stored together.
See also Rhubarb Brown Betty;
Raisin-Ginger Pudding.
Cake Fillings
Most cake fillings can be prepared
easily in a blender.
RAISIN FILLING
1 1/2 cups seedless raisins
34 cup sweet cider
14 cup molasses
2 tablespoons wholewheat flour
i tablespoon nutritional yeast
1/2 teaspoon cinnamon, ground
i/$ teaspoon cloves, ground
i tablespoon oil
i/ 2 teaspoon lemon rind
Blend all ingredients together in
blender until smooth. Good with
yeast cakes. Makes about 2% cups
(enough to fill 2 cakes).
ALMOND FILLING
2 cups almonds (or other nuts)
1/2 cup unsweetened orange juice
1/2 cup honey
Blend all ingredients to a smooth
paste in blender. Store in covered
jar in refrigerator until used. Good
with yeast cakes. Makes about 3 cups
(enough to fill 2 cakes).
DATE FILLING
54 cup dates, pitted and chopped
1/3 cup wholewheat flour
i tablespoon soy flour
34 cup yoghurt *
iegg
1/2 cup honey
Combine all ingredients in top of
double boiler. Cook gently over hot
water until thick. Cool. Use as filling
for layer or yeast cakes. Makes about
2% CU P S (enough to fill 2 cakes).
FIG FILLING
2 cups figs, ground
1/2 cup honey
2 tablespoons unsweetened prune
juice
i tablespoon lemon juice
i tablespoon orange juice
Combine all ingredients in a sauce-
pan. Cook for 15 minutes, stirring
constantly. Cool. Use as filling in
yeast cakes. Makes about 21/2 cups
(enough for 2 cakes).
LEFTOVER FILLING
Use as cooky garnishes or pudding
topping. Blend with sandwich
spreads where sweet spread is de-
sired. Add to muffin batter, pastry
tarts or hollowed center of baked
apples.
Cake Frosfings
HONEY FROSTING (uncooked)
i egg white
1/8 teaspoon salt
y 2 cup warm honey
1/2 teaspoon pure almond extract
Beat egg white with rotary beater.
Add salt. Continue to beat. Pour
honey in thin stream over egg-white
mixture, then add flavoring, con-
tinuing to beat meanwhile until
thick and fluffy. Will cover one 9-
inch layer.
HONEY MERINGUE (uncooked)
1 egg white
1/2 cup honey
Beat egg white with rotary beater
until it begins to froth. Add honey
gradually, beating until meringue
stands high in peaks. This will take
5 to 10 minutes. Use to top cakes
or puddings.
VARIATIONS:
Flavor meringue with i teaspoon
Powdered Fruit Rind.
Tint meringue with i teaspoon un-
sweetened grape or cranberry
juice.
HONEY SAUCE
% cup honey
1/2 cup oil
2 tablespoons wholewheat flour
2 eggs, beaten
1/2 cup lemon juice
i cup yoghurt *
Cakes 231
Blend honey, oil, flour and eggs in
top of double boiler. Cook gently
over hot water, stirring frequently,
until thickened. Remove from heat.
Add lemon juice. Cool. Fold in
yoghurt. Serve over plain cake or
pudding.
HONEY HARD SAUCE (uncooked)
]/ cup butter, softened
34 cup honey
1 teaspoon lemon juice
Cream butter. Beat in honey gradu-
ally. Add lemon juice. Chill. Serve
over plain cake or pudding.
BOILED HONEY FROSTING
1 1/2 cups honey
1/6 teaspoon salt
2 egg whites, beaten stiff
Add salt to honey and cook to
238 F. or until honey will spin
thread or make soft ball when
dropped into cold water. Pour hot
honey in thin stream over egg
whites, beating meanwhile with ro-
tary beater until all honey has been
added and frosting stands in peaks.
Spread over cake.
TINTED CREAM CHEESE
FROSTING
Blend cream cheese with small
amount of unsweetened grape juice
or cranberry juice. Frost plain cake
or cupcakes.
TINTED COCONUT SHRED
FROSTING
i cup Coconut Shreds
3 tablespoons unsweetened grape
or cranberry juice
Boiled Honey Frosting (see above)
[Recipe continued on next page]
232 The Natural Foods Cookbook
[Recipe continued from previous page]
Tint Coconut Shreds in juice. Frost
cake or cupcakes with Boiled Honey
Frosting and top with tinted shreds.
Will frost i cake.
Frostings Prepared in
Blender
The next six frostings are made
by combining all ingredients in
blender and blending until smooth.
HONEY-APRICOT FROSTING
i recipe Boiled Honey Frosting
% cup dried apricots
14 teaspoon pure almond extract
14 teaspoon pure lemon extract
Will frost i cake.
LEMON-ORANGE FROSTING
2 tablespoons unsweetened orange
juice
rind of i orange
rind of i lemon
2 tablespoons lemon juice
3 tablespoons oil
i egg yolk
i/ s teaspoon salt
% cup honey
Will frost i cake.
CAROB FROSTING
1/3 cup carob powder
z/ 3 cup milk powder
2 tablespoons oil
14 cup honey
4 tablespoons top milk
i teaspoon pure vanilla extract
Will frost i cake.
RAISIN-YOGHURT FROSTING
14 cup yoghurt *
14 cup unsweetened orange juice
rind of i orange
i teaspoon lemon juice
34 cup honey
1/2 cup seedless raisins
Will frost i loaf cake.
BANANA FROSTING
2 bananas, well ripened
1 teaspoon lemon juice
2 tablespoons oil
1/2 teaspoon pure vanilla extract
14 teaspoon salt
% cup honey
Will frost 2 g-inch layers.
PEANUT BUTTER FROSTING
14 cup peanut butter*
2 tablespoons oil
1/3 cup honey
14 cup warm milk
Will frost 2 8-inch layers.
GARNISHES FOR FROSTINGS:
Soybeans, Roasted ground
nuts, whole or ground
wheat germ
seeds (sunflower, poppy,
anise, fennel, ginger,
coriander, cumin)
ground spices (nutmeg, ginger,
clove, mace, allspice, sesame,
cinnamon, cardamom)
fresh berries
fresh cherries
Coconut Shreds
dried fruits, chopped fine
Cakes 235
Powdered Fruit Rind LEFTOVER FROSTING
Honeyed Fruit Rind Use to garnish cookies; to top pud-
carob powder dings or ice cream; in pastry tarts,
cake or cooky crumbs Blend with sandwich spreads or
angelica leaves beverages, where sweet taste is
mint leaves desired.
22
COOKIES
HINTS:
Milk powder may be added in great
quantity to cooky batters. In some
recipes up to 10 times more milk
may be used in dry form than in
liquid. Since cookies containing
large quantities of milk powder
brown more quickly than those
made with liquid milk, they gen-
erally require lower baking tem-
peratures.
When using soy flour in cookies,
substitute 2 tablespoons of soy
flour for 2 tablespoons of whole-
grain flour in each cupful of flour.
Soy grits may be substituted for all,
or part, of nuts in recipes.
Bake on cooky sheets or inverted
baking pans. Oil sheets or pans
lightly when baking cookies that
are low in oil, or those that con-
tain molasses or a large quantity
of milk. Soy lecithin spread is
good for oiling cooky sheets.
When baking drop cookies, space
2 inches apart in pan. Between
batches, scrape pans clean with
spatula or wipe with paper towel.
Test for doneness by touching
lightly with finger if no print re-
mains, cookies are done. Remove
with spatula and place on cooling
rack. Let cool in single layers.
Soft cookies will keep moist and
fresh in a tightly covered con-
tainer. Add a piece of apple or
orange to help keep them moist.
Rolled and refrigerator cookies will
remain crisp if stored in a loosely
covered container. To preserve
individual flavor, store one vari-
ety only to a container.
Cookies can be made successfully
without baking powder.
FLAVORINGS FOR COOKIES:
crushed seeds (fennel, ginger, carda-
mom, poppy, cumin, coriander,
etc.)
ground spices (ginger, mace, cin-
namon, allspice, clove, nutmeg,
etc.)
pure extract of vanilla
RAW FRU1T-CAROB COOKIES
2 cups dates, pitted
i cup seedless raisins
carob powder
Grind dates and raisins together.
Add as much carob powder as mix-
ture will hold. When dough is stiff
enough, roll out and cut into wa-
fers. Expose to sunshine for several
hours to dry slightly. Makes 2
dozen cookies.
FRUIT COOKIES
(apple, pineapple or peach)
14 cup honey
1/2 cup oil
i egg, beaten
34 cup fruit, drained (thick, un-
sweetened applesauce, fresh
pineapple or unsweetened
stewed peaches, cut fine)
i/ 2 teaspoon cinnamon, ground
i/ 2 teaspoon salt
21/2 cups wholewheat flour (about)
i cup oatmeal
i cup seedless raisins, chopped or
whole
Blend honey and oil. Add egg and
fruit. Mix well. Sift together dry
ingredients. Stir into fruit mixture.
Add raisins. Dough should be of
drop consistency. If too thick, add
more fruit; if too thin, add more
flour. Drop by teaspoonfuls onto
lightly oiled cooky sheet. Bake at
400 F. until light brown in color,
15 to 20 minutes. Makes 4 dozen
2-inch cookies.
LEMON COOKIES (or orange)
1/2 cup honey
1/2 cup oil
3 tablespoons orange rind, grated
3 tablespoons lemon rind, grated
i tablespoon lemon juice (or
orange juice)
i egg, beaten, and i egg white
2 1/2 cups wholewheat flour (about)
1/2 cup wheat germ
14 cup nuts, ground, or Soybeans,
Roasted and ground
Blend honey and oil. Combine with
rinds and fruit juice. Beat in whole
egg. Add remaining ingredients, ex-
cept egg white and nuts. Batter
should be stiff. If not, add more
flour. Roll out and cut into rounds
or any desired shape. Brush tops
Cookies 235
with egg white and sprinkle with
nuts or soybeans. Arrange on oiled
cooky sheet. Bake at 350 F. until
light brown, about 10 minutes.
Makes ^ dozen cookies.
DATE-COCONUT COOKIES
1/2 cup honey
1/2 cup oil
2 cups wholewheat flour (about)
2 cups oatmeal
2/s cup sweet cider
i teaspoon pure vanilla extract
1/2 teaspoon salt
1/2 cup nuts, ground
i cup dates, pitted and chopped
1/2 cup Coconut Shreds
Blend honey and oil. Add flours and
rest of ingredients. Drop by tea-
spoonfuls onto lightly oiled cooky
sheet. Bake at 350 F. for 10 to 15
minutes. Makes 4 dozen cookies.
BANANA-OATMEAL COOKIES
(in blender)
1/2 cup nuts
1/2 cup honey
1/2 cup oil
* egg
2 large bananas
1 34 cups oatmeal
1 1/2 cups wholewheat flour (about)
i teaspoon salt
14 teaspoon nutmeg, ground
54 teaspoon cinnamon, ground
Grind nuts in blender. Turn into
bowl. Blend honey, oil, egg and
bananas. Add to nuts and mix thor-
oughly. Combine with rest of ingre-
dients to make a stiff batter. If too
thick, add unsweetened fruit juice;
if too thin, more flour. Drop by tea-
spoonfuls onto lightly oiled cooky
sheet. Bake at 400 F., about 15 min-
utes. Makes 4 dozen cookies.
236 The Natural Foods Cookbook
COCONUT-OATMEAL COOKIES
3 eggs
1/2 cup honey
2 tablespoons oil
% teaspoon pure vanilla extract
1 cup Coconut Shreds
2 cups oatmeal flour
Beat eggs. Add remaining ingredi-
ents. Blend thoroughly. Drop by
half- teaspoon fuls onto oiled cooky
sheet. Bake at 350 F., about 8 min-
utes. Makes 4 dozen cookies.
MOLASSES COOKIES
1/2 cup oil
1/3 cup honey
iegg
1/2 cup molasses
14 cup milk
i cup wholewheat flour
1/2 cup powdered milk
1/2 cup wheat germ
1/2 teaspoon salt
1/2 teaspoon cinnamon, ground
1/2 teaspoon ginger, ground
i teaspoon Powdered Orange Rind
3 tablespoons sesame seeds
Blend all ingredients. Drop by half-
teaspoonfuls onto oiled cooky sheet.
Bake at 350 F., about 12 minutes.
Makes 4 dozen cookies.
GOLDEN COOKIES
1/2 cup molasses
iXj cup oil
1 cup sweet potatoes (or carrots,
pumpkin or squash), cooked,
mashed
2 eggs, beaten
1 cup wholewheat flour (about)
1/2 cup wheat germ
2 tablespoons nutritional yeast
i cup milk powder
i teaspoon salt
14 teaspoon each, ground: cinna-
mon, nutmeg, mace, allspice,
ginger
Blend molasses and oil. Add rest of
ingredients. Batter should be stiff.
If too thick, add unsweetened fruit
juice; if too thin, more flour. Drop
by teaspoonfuls onto lightly oiled
cooky sheet. Bake at 350 F. until
lightly browned, about 15 minutes.
Makes 4 dozen cookies.
VARIATIONS:
Add to batter 1/2 cup pitted prunes,
chopped; or 1/2 cup raisins; or 2
teaspoons grated orange or lemon
rind.
Substitute 14 cup oatmeal for 1/2
cup wheat germ.
CARROT-MOLASSES COOKIES
1/2 cup molasses
2 tablespoons oil
1 cup grated raw carrots or
1/2 cup cooked, mashed carrots
1 1/2 cups wholewheat flour (about)
1/2 cup soy flour
2 tablespoons nutritional yeast
1/2 teaspoon cinnamon, ground
1/2 teaspoon nutmeg, ground
i cup nuts, coarsely broken
1 cup dates, pitted and chopped
2 tablespoons nutritional yeast
Blend molasses and oil. Add rest of
ingredients to make stiff batter. If
too thick, add unsweetened fruit
juice; if too thin, more flour. Drop
by teaspoonfuls onto lightly oiled
cooky sheet. Bake at 350 F., about
15 minutes. Makes 4 dozen cookies.
WHOLEWHEAT-OATMEAL
COOKIES
1/2 cup honey
1/2 cup oil
2 eggs, beaten
i teaspoon pure vanilla extract
i cup oatmeal
i cup wholewheat flour (about)
1/2 teaspoon salt
1/2 cup Soybeans, Roasted, ground
Blend honey and oil. Beat in eggs
and vanilla; stir in flours, salt and
soybeans. Batter should be stiff. If
too thick, add milk; if too thin,
more flour. Roll in waxed paper
and refrigerate for a few hours.
Slice thin. Place on lightly oiled
cooky sheet. Bake at 375 F. until
lightly browned, 10 to 15 minutes.
Makes 4 dozen cookies.
WHOLEWHEAT COOKIES
1/2 cup honey
1/2 cup oil
2 eggs, beaten
1/2 teaspoon pure vanilla extract
2 cups wholewheat flour (about)
1/2 cup nuts, chopped
Blend honey and oil. Beat in eggs.
Add vanilla, flour and nuts and
blend well. Batter should be stiff. If
too thick, add unsweetened fruit
juice; if too thin, more flour. Drop
by teaspoonfuls onto lightly oiled
cooky sheet. Flatten cookies with
bottom of glass dipped each time
in cold water. Bake at 375 F. for
10 to 12 minutes. Makes 4 dozen
cookies.
RYE-HONEY COOKIES
2 cups honey
i cup rye flour (about)
i cup wholewheat flour
14 teaspoon cloves, ground
i teaspoon ginger, ground
i tablespoon unsweetened fruit
juice (about)
1/2 teaspoon anise seeds, crushed
Heat honey to boil. Sift flours into
warm skillet over low heat, stirring
constantly so flours will not brown.
Add spices. Mix quickly. Quickly
Cookies
stir part of flour into hot honey.
Add rest of flour and other ingredi-
ents to honey mixture. Stir with
wooden spoon. Beat until dough
comes off spoon easily. Shape into
long roll and chill. Cut in slices
i/2-inch thick. Place on oiled and
floured cooky sheet. Bake at
325 F. until light brown, about
30 minutes. Cookies should be quite
dry. Makes 4 dozen cookies.
OATMEAL COOKIES
1/3 cup honey
1 tablespoon oil
2 eggs, beaten
i tablespoon Powdered Fruit Rind
y 2 teaspoon salt
11/2 cups oatmeal (about)
Blend honey, oil and eggs; stir in
rest of ingredients. Dough should be
stiff. If too thick, add milk; if too
thin, more oatmeal. Drop by tea-
spoonfuls onto lightly oiled cooky
sheet. Bake at 400 F. until golden
brown, for 8 to 10 minutes. Makes
5 dozen cookies.
VARIATIONS:
Add 1/2 cup of one of the follow-
ing to batter: Coconut Shreds,
chopped dates, raisins or figs;
chopped nuts; Roasted, ground
Soybeans.
Substitute i/ 2 cup cornmeal for y 2
cup oatmeal.
OATMEAL SQUARES
4 tablespoons honey
4 tablespoons oil
2 eggs, beaten
i cup oatmeal (about)
i cup wholewheat flour
14 teaspoon cinnamon, ground
14 teaspoon allspice, ground
rind of i lemon, grated
[Recipe continued on next pagej
238 The Natural Foods Cookbook
[Recipe continued from previous page]
Blend honey, oil and eggs. Stir in
flours, spices, rind. Dough should
be quite stiff. If too thick, add milk;
if too thin, more oatmeal. Pat about
l^-inch thick into oiled pan. Bake
at 375 F. for about 20 minutes.
When cool, cut into squares. Makes
9 squares.
RICE FLOUR COOKIES
i cup rice flour
1/2 cup oil
4 tablespoons honey
14 teaspoon pure vanilla extract
i egg, slightly beaten
1 cup nuts, ground
Blend all ingredients thoroughly.
Chill for several hours or overnight.
Roll into balls the size of walnuts.
Arrange on well-oiled cooky sheet.
Press flat with bottom of glass. Bake
at 350 F., about 12 minutes. Makes
2 dozen cookies.
SOY COOKIES
% cup honey
1/2 cup oil
14 teaspoon salt
1/2 teaspoon cardamom, crushed
2 eggs
3 tablespoons soy flour
1 1/2 cups Soybeans, Roasted, ground
Blend honey and oil. Add salt and
cardamom. Blend in eggs, i at a
time. Stir in flour and soybeans.
Drop by teaspoonfuls onto oiled
cooky sheet, 2 inches apart. Bake at
300 F. until golden brown, about
10 minutes. Makes 2 dozen cookies.
FLOURLESS SOY COOKIES
2 eggs
i cup raw sugar
1/2 teaspoon anise seeds, crushed
3 cups Soybeans, Roasted, ground
1/2 teaspoon salt
Beat eggs. Add sugar, anise seeds,
soybeans and salt. Dough should be
stiff. Drop by teaspoonfuls onto
oiled cooky sheet 2 inches apart.
Pat to 14 -inch thickness by pressing
with bottom of glass wet each time
in cold water. Bake at 350 F. until
brown, about 10 minutes. Makes 4
dozen cookies.
SOY-WHOLEWHEAT COOKIES
1/2 cup honey
1/2 cup oil
3 eggs, beaten
1 teaspoon salt
2 tablespoons nutritional yeast
i teaspoon coriander seeds, crushed
i cup soy flour
1 1/2 cups wholewheat flour (about)
1/2 cup nuts, chopped
Blend honey and oil. Add eggs, salt,
yeast and seeds. Beat well. Stir in
flours and nuts. Dough should be
stiff. If too thick, add milk; if too
thin, add more wholewheat flour.
Drop by teaspoonfuls onto lightly
oiled cooky sheet. Press cookies
down with tines of fork and make
crisscross design. Bake at 350 F.,
about 15 minutes. Makes 4 dozen
cookies.
YOGHURT COOKIES
(or sour cream)
1/3 cup honey
3 tablespoons oil
y$ cup yoghurt * or sour cream*
(about)
1 teaspoon pure vanilla extract
2 eggs, beaten
1 14 cups wholewheat flour (about)
1/2 cup seedless raisins
Blend honey and oil. Mix in vanilla,
eggs and half the yoghurt. When
well blended, stir in rest of yoghurt
and flour. Dough should be stiff. If
too thick, add more yoghurt; if too
thin, more flour. Using half the
batter, drop by half-teaspoonfuls
onto lightly oiled cooky sheet. Place
a few raisins on top of each cooky.
Drop remaining batter by half-tea-
spoonfuls on top of cookies, so that
raisins are enclosed in batter. Bake
at 400 F., about 8 to 10 minutes.
These cookies will be soft rather
than crisp. Makes 2 dozen cookies.
CREAM CHEESE COOKIES
1/4 cup honey
i/ 3 cup oil
1/2 cup cream cheese*
i cup wholewheat flour (about)
14 teaspoon salt
3 tablespoons poppy seeds
Blend honey, oil and cream cheese.
Stir in flour, salt and seeds. Dough
should be stiff. If too thick, add
milk; if too thin, more flour. Shape
into long rolls. Wrap in wax paper.
Chill. Cut into thin slices. Place on
oiled cooky sheets. Bake at 400 F.
for 5 to 8 minutes. Makes 2 dozen
cookies.
SESAME COOKIES
1/2 cup honey
1/2 cup oil
2 eggs, beaten
14 teaspoon salt
i cup sesame seeds
i teaspoon cumin seeds, crushed
rind of i orange, grated
1 1/2 cups wholewheat flour (about)
Blend honey and oil. Add eggs, salt,
seeds and rind. Stir in flour. Dough
should be stiff. If too thick, add un-
sweetened fruit juice; if too thin,
Cookies 239
more flour. Drop by teaspoon fuls
onto oiled cooky sheet. Bake at 375
F., about 8 minutes. Makes 4 dozen
cookies.
SESAME-OATMEAL CRISPS
1/2 cup honey
1/2 cup oil
1 egg, beaten
2 tablespoons milk
1 14 cups oatmeal
1 1/4 cups wholewheat flour (about)
i teaspoon cinnamon, ground
14 teaspoon salt
y 4 cup sesame seeds
1/2 cup seedless raisins, chopped
Blend honey, oil and egg. Stir in
milk, flours, cinnamon, salt, seeds
and raisins. Blend well. Dough
should be stiff. If too thick, add
more milk; if too thin, more flour.
Drop by teaspoonfuls onto oiled
cooky sheet. Flatten with the bottom
of a glass dipped in cold water each
time. Bake at 375 F., about 10 min-
utes. Makes 4 dozen crisps.
PECAN COOKIES
1/2 cup honey
1/2 cup oil
2 eggs, beaten
14 cup milk
1/2 teaspoon salt
1/2 teaspoon fennel, crushed
2 cups wholewheat flour (about)
34 cup pecans (or other nuts),
ground
34 cup seedless raisins, chopped
Blend honey, oil and eggs. Add
milk, salt and fennel. Stir in flour,
nuts and raisins. Dough should be
stiff. If too thick, add more milk; if
too thin, more flour. Drop by tea-
spoonfuls onto oiled cooky sheet.
Bake at 350 F. for about 15 min-
utes. Makes ^ dozen cookies.
240 The Natural Foods Cookbook
COCONUT-NUT COOKIES
1/2 cup honey
2 eggs, separated
i cup Coconut Shreds
1 cup dates, pitted and cut
2 cups nuts, ground
i/ 2 cup -wheat germ
additional Coconut Shreds for
rolling
Blend honey and egg yolks. Add
coconut shreds, dates, nuts and
wheat germ. Blend thoroughly. Fold
in stiffly beaten egg whites. Dough
should be stiff. If too thick, add
milk; if too thin, add more wheat
germ. Roll into balls and coat with
coconut shreds. Flatten each cooky
and arrange on oiled cooky sheet.
Bake at 325 F. until lightly
browned, 15 to 20 minutes. Do not
remove from cooky sheet until com-
pletely cool. Makes 3 dozen cookies.
NUT COOKIES
2 eggs, separated
1/2 cup honey
i cup nuts, ground
6 tablespoons wholewheat flour
(about)
14 teaspoon salt
14 teaspoon ginger, ground
Beat egg yolks until thick. Add
honey gradually. Blend in nuts,
flour, salt and ginger. Fold in stiffly
beaten egg whites. Dough should be
stiff. If too thick, add unsweetened
fruit juice; if too thin, more flour.
Drop by teaspoonfuls onto oiled
cooky sheet. Bake at 350 F., about
10 minutes. Makes i dozen cookies.
FILBERT COOKIES (flourless)
3 cups filberts (or other nuts),
ground
2 eggs
1/2 cup honey
1/4 teaspoon salt
1/2 teaspoon pure vanilla extract
Blend all ingredients. Chill for 3
hours. Roll into small balls, the size
of hickory nuts. Arrange on oiled
cooky sheet. Bake at 325 F. for
about 15 minutes. Makes 4 dozen
cookies.
ALMOND COOKIES
14 cup honey
1/2 cup oil
i egg, beaten
1 teaspoon pure almond extract
rind of i lemon, grated
1/2 teaspoon cinnamon, ground
1/2 teaspoon nutmeg, ground
14 teaspoon allspice, ground
2 cups wholewheat flour (about)
34 cup almonds (or other nuts),
ground
Blend honey, oil and egg. Add ex-
tract, rind and spices. Stir in flour
and almonds. Dough should be stiff.
If too thick, add milk; if too thin,
more flour. Shape into long rolls.
Wrap in wax paper and chill for
4 hours or overnight. Slice thin.
Arrange on oiled cooky sheet. Bake
at 350 F. for 5 to 8 minutes. When
done, cookies should be light brown.
Makes 8 dozen 2-inch cookies.
PEANUT BUTTER DANDIES
(uncooked)
1/2 cup honey
1/2 cup peanut butter*
2 tablespoons nutritional yeast
% cup milk powder
94 cup wheat germ
Blend all ingredients together. Chill.
Shape into balls the size of walnuts.
If desired, roll each ball in addi-
tional wheat germ, Coconut Shreds,
Cookies 241
ground nuts or Roasted, ground Soy-
beans. Makes 2 dozen balls.
CHRISTMAS SPICE COOKIES
i cup molasses
1/2 cup oil
4 teaspoon ginger, ground
94 teaspoon cinnamon, ground
14 teaspoon clove, ground
14 teaspoon nutmeg, ground
14 teaspoon allspice, ground
14 teaspoon mace, ground
i CUD milk powder
3 tablespoons nutritional yeast
4.1/2 cups wholewheat flour (about)
Blend molasses and oil. Add rest of
ingredients, using hands to mix this
stiff dough. Chill. Roll dough very
thin. Cut into fancy shapes on well-
floured board. Arrange on oiled
cooky sheet. Bake at 375 F. for 6
to 8 minutes. These cookies should
be made from 2 months to 2 weeks
before Christmas to allow time for
them to "ripen." Makes 5 dozen
cookies.
VARIATION:
Add Honeyed or Powdered Fruit
Rind.
VANILLA COOKIES
y s cup honey
1/2 cup oil
i egg, beaten
i teaspoon pure vanilla extract
% cup wholewheat flour (about)
Blend oil, honey, egg and vanilla.
Stir in flour. Dough should be stiff.
If too thick, add unsweetened fruit
juice; if too thin, more flour. Drop
by teaspoonfuls, two inches apart,
onto oiled baking sheet. Bake at
375 F., about 15 minutes, until
edges of cookies are brown. Makes
3 dozen cookies.
SPRINGERLE
2 eggs
1/2 cup honey
2 cups wholewheat flour
i tablespoon anise seeds, crushed
Beat eggs until light. Gradually add
honey. Blend thoroughly. Add flour
and anise seeds. Use hands to mix
until dough is stiff and smooth. Roll
out to 14 -inch thickness. Press
springerle form over dough to im-
press patterns. Cut into squares. Ar-
range squares close together on un-
oiled cooky sheets. Allow to remain
on sheets 8 hours or overnight. Then
bake at 325 F. for about 10 min-
utes, or until light brown. Makes 5
dozen cookies.
BUTTER COOKIES
1 cup butter, softened
1/2 cup honey
2 egg yolks, hard-cooked
2 egg yolks, raw
31/2 cups wholewheat flour (about)
juice and rind of i/ 2 lemon
14 teaspoon salt
14 teaspoon cardamom, crushed
Blend all ingredients together.
Dough should be stiff. If too thick,
add more lemon juice; if too thin,
more flour. Chill. Roll out on
floured board. Cut into fancy shapes
and arrange on unoiled cooky sheet.
Bake at 375 F. for about 10 min-
utes. Makes 5 dozen cookies.
EGOLESS COOKIES
1/2 cup honey
1/2 cup oil
2 cups wholewheat flour (about)
1/2 teaspoon cinnamon, ground
14 teaspoon allspice, ground
14 teaspoon nutmeg, ground
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
Blend honey and oil and heat for
1 minute. When cool, add rest of
ingredients, which have been sifted
together several times. Dough should
be stiff. If too thick, add unsweet-
ened fruit juice; if too thin, more
flour. Chill. Roll out to i/J-inch
thickness. Cut with cooky cutter.
Arrange on oiled cooky sheet. Bake
at 350 F. for 12 to 15 minutes.
Makes ^ dozen cookies.
TEETHING COOKIES FOR BABIES
2 tablespoons honey
2 tablespoons molasses
2 tablespoons oil
i egg yolk, beaten
i teaspoon pure vanilla extract
14 teaspoon salt
i tablespoon soy flour
i scant cup wholewheat flour
(about)
i tablespoon wheat germ
Blend honey, molasses, oil and egg
yolk. Stir in vanilla, salt, flours, and
wheat germ. Dough should be stiff.
If too thick, add milk; if too thin,
more flour. Roll dough to 1/4 -inch
thickness. Cut into rectangular
pieces i x iy<> inches. Place on un-
oiled cooky sheet. Bake at 350 F.
until lightly browned, 15 to 20 min-
utes. Makes dozen 2-inch cookies.
VARIATION:
Milk powder may be added to this
dough,
LEFTOVER COOKIES
Grind into crumbs and store like
cake crumbs. Moist crumbs should
be dried in a slow oven before
storing. Use as topping for pud-
dings and fruits, or in preparing
unbaked pastry shells.
23
PASTRIES
Piecrusts
HINTS:
Piecrusts are in general easier to
handle if they are chilled before
rolling out, or rolled between
sheets of wax paper or on pastry
cloth.
Potato water can be used as liquid
in piecrusts.
To vary piecrusts and pie shells, add
one or more of the following:
wheat germ
sunflower meal
sesame seeds
bone meal
ground nuts
milk powder
rice polishings
crushed seeds, such as fennel, gin-
ger, cardamom, poppy, cumin,
coriander
soy flour
ground, Roasted Soybeans
nutritional yeast
cake or cracker crumbs
dried fruit, ground fine
Powdered Fruit Rind
grated cheese
ground spices (especially for fruit
pies) such as ginger, mace, cin-
namon, allspice, clove, nutmeg
WHOLEWHEAT PIECRUST No. 1
1 1/^ cups wholewheat flour
1/2 teaspoon salt
1/2 cup oil
3 tablespoons ice water
Sift together flour and salt. Blend
in oil. Add water. Mix thoroughly
until it forms a ball of dough. Di-
vide in half. Roll out each half i/g
inch thick on floured board. Bake at
425 F. for 15 to 20 minutes. Cool.
Fill. Makes 2 p-inch piecrusts.
WHOLEWHEAT PIECRUST No. 2
1/2 cup boiling water
1 cup oil
2 cups wholewheat flour
3^ teaspoon salt
Pour boiling water over oil. Blend.
Sift flour and salt. Stir into liquid.
Mix thoroughly. Chill for 30 min-
utes. Divide and roll out on pastry
cloth. Follow favorite recipe for
filling and baking. Makes 2 g-inch
crusts.
WHOLEWHEAT-SOY PIECRUST
2 cups wholewheat flour
1/2 cup soy flour
3/ teaspoon salt
[Recipe continued on next page]
The Natural Foods Cookbook
[Recipe continued from previous page]
6 tablespoons oil
21/2 tablespoons ice water (about)
Sift flours and salt. Stir in oil. Add
enough water to make stiff dough.
Roll on floured board. Follow fa-
vorite recipe for filling and baking.
Makes 2 pinch crusts.
VARIATION:
Rye flour may be substituted for
wholewheat.
YEAST PIECRUST
1/2 cake or i teaspoon dried yeast
i/ 8 cup lukewarm water
1 egg, beaten
1 1/2 tablespoons oil
y$ cup milk
54 teaspoon salt
1 1/2 cups wholewheat flour
Soften yeast in water. Blend egg, oil,
milk and salt. Heat to lukewarm.
Combine with yeast. Stir in flour
and mix well. Turn into oiled bowl.
Cover. Set in warm place to rise for
45 minutes. Turn onto floured
board. Knead gently. Divide dough
in half. Roll thin. Follow favorite
recipe for filling and baking. Makes
2 g-inch crusts.
YEAST PIECRUST WITH
POTATOES
y s cup lukewarm potato water
1/2 cake or i teaspoon dried yeast
4 tablespoons honey
1/3 cup potatoes, cooked, mashed
1/2 cup oil
i egg, beaten
54 teaspoon salt
i cup wholewheat flour (about)
Soften yeast in potato water. Add
honey and potatoes; let rise for i
hour. Blend in oil, eggs and salt.
Add enough flour to make stiff
dough. Knead well. Turn into oiled
bowl. Cover. Set in warm place un-
til doubled in bulk. Punch down.
Roll out in two circles, each about
1/2 inch thick. Fit dough into two
oiled pie pans. Cover with fruit. Set
in warm place. Let rise. Bake at
350 F. for 30 to 35 minutes. Makes
2 9-inch crusts.
RYE-RICE PIECRUST
54 cup rye flour
54 cup rice flour
1/2 teaspoon salt
1/2 cup oil
4 tablespoons ice water (about)
Sift flours and salt. Stir in oil. Add
enough water to make firm dough.
Roll out. Follow favorite recipe for
filling and baking. Makes 2 y-inch
crusts.
VARIATION:
Rice polishings may be substituted
for part of rice flour.
NUT PIECRUST
1 54 cups wholewheat flour
1/2 teaspoon salt
1/2 cup ground nuts
y$ cup oil
i tablespoon honey
14 cup ice water (about)
Sift flour and salt. Mix with nuts.
Stir in oil and honey. Blend. Add
enough water to make stiff dough.
Roll. Fill and bake at 350 F. for
30 to 35 minutes. Makes 2 p-inch
crusts.
CREAM CHEESE PIECRUST
(or cottage cheese)
14 pound cream cheese *
i cup oil
i cup wholewheat flour (about)
Pastries
Blend cream or cottage cheese and
oil. Stir in enough flour to make
firm dough. Chill. Roll. This dough
may be used for pies, or cut into
squares or triangles and filled with
fruit (drained of juice) or meat, fish,
cheese or egg spreads. Bake at 350
F. for 30 to 35 minutes. Makes I
g-inch piecrust.
CHEDDAR CHEESE PIECRUST
Prepare desired piecrust. After
dough has been rolled out, sprinkle
with i/ 2 cup grated cheese. Roll up
like double jelly roll, starting at op-
posite sides and rolling toward cen-
ter. Fold ends to meet at center.
Fold in half again. By now, pastry is
folded into small square. Roll out
once more. Cheese should now be
evenly distributed throughout crust.
This crust is especially good as top
crust over apple pie.
SOY-CHEESE PIECRUST
i cup soy flour
i teaspoon salt
1 tablespoon nutritional yeast
2 egg yolks, beaten
3 tablespoons milk
5 tablespoons cheese, grated
Sift flour, salt and yeast. Blend egg
yolks with milk. Gradually add liq-
uids to sifted ingredients. Work in
cheese. When blended thoroughly,
chill. Roll dough thin. Follow fa-
vorite recipe for filling and baking.
Makes i g-inch piecrust.
FLOURLESS BATTER BASE
3 eggs, separated
i cup powdered milk
4 tablespoons milk
Beat egg yolks. Stir in powdered
milk. Gradually add liquid milk,
continuing to beat. Fold in stiffly
beaten egg whites. Mix with rotary
beater until smooth (this takes a
long time). This batter may be used
for pastries, and to top meat, fowl,
fish and vegetable casseroles.
VARIATION:
Sweeten dough with 2 tablespoons
honey and use for fruit tarts, muf-
fins, cup cakes.
Pie Shells
WHEAT GERM PIE SHELL
(unbaked)
1/2 cup wheat germ
34 cup wholewheat cracker or
cake crumbs
i/ cup oil
i tablespoon honey
Blend all ingredients. Press into
g-inch pie pan. Chill and fill.
WHOLEWHEAT-RAISIN PIE SHELL
H/2 cups wholewheat flour
1/2 cup raisins, chopped fine
3 tablespoons oil
pinch of allspice, ground
Blend all ingredients. Press into
g-inch pie pan. Chill and fill. Bake.
RYE PIE SHELL
2 cups rye flour
1/2 teaspoon salt
i tablespoon poppy seeds
1/2 cup oil
small amount ice water
Sift flour and salt. Add seeds. Stir
in oil. Add enough water to make
firm dough. Press into 9-inch pie
pan. Chill and fill. Bake.
2,46 The Natural Foods Cookbook
ZWIEBACK PIE SHELL (unbaked)
i cup Zwieback crumbs
y$ cup oil
14 teaspoon lemon juice
pinch of nutmeg, ground
Blend all ingredients. Press into
g-inch pie pan. Chill and fill.
CAKE CRUMB PIE SHELL
(unbaked)
1 1/2 cups cake and cooky crumbs,
or wholewheat breadcrumbs,
sweetened with
i tablespoon honey
1/2 cup oil
Blend ingredients. Press into 9-inch
pie pan. Chill and fill.
CORNMEAL PIE SHELL
1/2 cup cornmeal
% cup cake and cooky crumbs
i/ 3 cup oil
Blend all ingredients. Press into
9-inch pie pan. Chill and fill. Bake.
NUT-CRUMB PIE SHELL (unbaked)
1/2 cup nuts, ground
1/2 cup cake and cooky crumbs
y s cup oil
Blend all ingredients. Press into
9-inch pie pan. Chill and fill.
BRAZIL NUT PIE SHELL (unbaked)
1 1/2 cups Brazil nuts, ground
i tablespoon oil
i tablespoon honey
pinch of mace, ground
Blend all ingredients. Press into
9-inch pie pan. Chill and fill.
VARIATION:
Pecans, walnuts or almonds may be
substituted for Brazil nuts.
COCONUT PIE SHELL (unbaked)
i cup Coconut Shreds
1/2 cup wheat germ
i tablespoon honey
i tablespoon oil
Blend all ingredients. Press into
9-inch pie pan. Chill and fill.
TOASTED SOYBEAN PIE SHELL
1/2 cup oil
1 tablespoon hot water
2 tablespoons buttermilk*
1 1/2 tablespoons honey
1 1/4 cups wholewheat flour
1/2 teaspoon salt
14 cup Soybeans, Roasted, ground
Mix oil, water, buttermilk and
honey. Sift flour and salt together
over these. Blend into a dough.
Roll out 2 circles. Line pie pans.
Press ground soybeans into pastry.
Prick shells with fork. Bake at 450
F. for 10 to 15 minutes. Cool and
fill. Makes 2 p-inch shells.
MUERBE TEIG PIE SHELL
1/2 cup oil
i cup wholewheat flour
i egg yolk, hard-cooked, sieved
i tablespoon honey
1/2 teaspoon salt
rind of i lemon, grated
Blend all ingredients. Press into
9-inch pie pan. Chill. Bake at 350
F. for 15 minutes or until golden
brown. Cool. Fill. Makes i p-inch
pie shell or 6 tarts.
LEFTOVER PASTRY DOUGH
After trimming edges of pies, re-
work leftover pieces of dough.
Roll out and cut into squares,
circles or triangles. Bake. When
cool, top with preserves. Or fill
unbaked dough with drained
fruit, meat, fish, fowl, egg or
cheese spreads and then bake.
Pie Fillings
HINTS:
Many pie fillings can be served as
puddings, without piecrust.
Place drip pan under fruit and
berry pies while baking to pre-
vent juices from spilling into
oven.
RAW FRUIT FILLING
Mix mashed bananas with grated
apples or other fruits in season.
Turn into pie shell. Top with
grated nuts or yoghurt.
Pastries 247
or allspice. Cover with favorite pas-
try dough. Prick crust to allow steam
to escape. Bake at 400 F. for about
40 minutes.
VARIATIONS:
Mix apple slices with sesame seeds,
chopped nuts, soy grits, peaches
or berries.
BERRY FILLING
3 cups berries
4 tablespoons honey
i egg, beaten
i teaspoon soy flour
1/2 teaspoon cinnamon, ground
i tablespoon oil
Blend all ingredients. Turn into pie
pan lined with unbaked piecrust.
Cover with crisscross strips of pastry
dough. Bake at 450 F. for 10 min-
utes, then at 350 F. for 30 minutes.
FRUIT FILLING FOR DEEP
DISH PIE
1 cup cranberries
1/2 cup raisins
2 apples with skins, cored, quartered
1/2 cup walnuts
Grind all ingredients together.
Turn into deep oven dish lined
with pie shell. Bake with meringue
or serve with topping of yoghurt.
FILLING FOR DEEP DISH
APPLE PIE
Wash, core and quarter 2 to 3
pounds apples. Leave skins on. Cut
into thin slices. Put into oiled deep
baking dish. Add few tablespoons
of raisins. Drizzle 4 tablespoons
honey and 2 teaspoons lemon juice
over fruit. Sprinkle with cinnamon
MOLASSES-PRUNE FILLING
2 cups prunes, soaked, pitted,
chopped
1 A CU P prune juice
1/2 cup molasses
2 tablespoons nutritional yeast
3 eggs, separated
i tablespoon lemon juice
i tablespoon lemon rind, grated
14 cup oil
pinch of clove, ground
Mix prunes, juice, molasses (reserv-
ing i tablespoon), yeast, egg yolks,
lemon juice, rind, oil and clove.
Turn into pie pan lined with un-
baked piecrust. Bake at 450 F. for
10 minutes, then at 350 F. for 30
minutes. Cool. Beat egg whites stiff,
add reserved tablespoon molasses
and beat again. Spread over filling.
Place under broiler until meringue
is light brown.
The Natural Foods Cookbook
FLUFFY PRUNE FILLING
(in blender)
i pound prunes, soaked, pitted
14 cup unsweetened orange juice
i teaspoon lemon juice
1 cup nuts
3 tablespoons honey
14 teaspoon salt
2 egg whites, beaten stiff
Blend prunes, juices and nuts in
blender. Stir honey and salt into
beaten egg whites and fold into
prune mixture. Turn into pie pan
lined with unbaked piecrust. Bake
at 325 F. for 30 minutes. When
cool, top with yoghurt.
FIG FILLING (in blender)
i cup figs, dried
1 cup yoghurt *
2 eggs, separated
1/2 teaspoon cinnamon, ground
1/2 teaspoon ginger, ground
i tablespoon honey
Steam figs 5 minutes in vegetable
steamer. Reserve liquid for fruit
compote. Clip stems off figs. Quarter
figs and put into blender. Add
yoghurt, egg yolks and spices. Blend
until smooth. Turn contents into
pie pan lined with unbaked pie-
crust. Bake in 400 F. oven for
about 35 minutes. Remove from
oven and cover with meringue made
by beating egg whites stiff and
blending with honey. Return pie
to oven and bake at 325 F. about
15 minutes longer.
i/ 8 teaspoon salt
i tablespoon nutritional yeast
i/ 4 teaspoon nutmeg, ground
i tablespoon Powdered Fruit Rind
1 cup dates, pitted, cut fine
2 tablespoons honey
1/2 cup heavy cream, whipped
Soften gelatin in cider. Blend milk,
egg yolk, salt, yeast and nutmeg in
top of double boiler. Cook gently
over hot water, stirring constantly,
until mixture thickens. Remove
from heat and add softened gelatin.
Chill. When almost set, stir in rind
and dates. Beat egg whites stiff and
blend with honey. Fold whipped
cream and egg whites into date mix-
ture. Turn into baked, cooled pie-
crust. Chill until firm.
STRAWBERRY CHIFFON FILLING
i envelope or i tablespoon
unflavored gelatin
i/ cup unsweetened orange juice
1/2 cup sweet cider, hot
i sprig mint, minced
i cup fresh strawberries or other
fruit, sliced or crushed
pinch of salt
i tablespoon lemon juice
i cup cream, whipped
Soften gelatin in orange juice. Add
hot cider and mint. Stir until dis-
solved. Cool. When mixture begins
to thicken, beat with rotary beater
until frothy. Mix fruit with salt and
lemon juice and fold, with whipped
cream, into gelatin mixture. Turn
into baked piecrust. Chill.
DATE CHIFFON FILLING
1 envelope or i tablespoon
unflavored gelatin
14 cup sweet cider
1 14 cups milk
2 eggs, separated
ORANGE-COCONUT FILLING
i envelope or i tablespoon
unflavored gelatin
1/2 cup unsweetened orange juice
i cup milk, hot
rind of i orange, grated
rind of i lemon, grated
2 tablespoons lemon juice
pinch of salt
dash of cinnamon, ground
2 eggs, separated
4 tablespoons honey
i/a cup Coconut Shreds
Soften gelatin in orange juice. Add
hot milk. Stir until dissolved. Add
rinds, lemon juice, salt and cinna-
mon. When lukewarm, stir in egg
yolks. Cool gelatin mixture and
when it is thickened slightly, beat
with rotary beater until frothy. Fold
in egg whites, which have been
beaten stiff and blended with honey.
Turn into baked piecrust. Sprinkle
top with coconut shreds. Chill until
firm.
Pastries
1 1/2 cups carrots, cooked, sieved
14 teaspoon salt
1/2 teaspoon ginger, ground
1/2 teaspoon cinnamon, ground
1 tablespoon nutritional yeast
2 eggs, separated
2 tablespoons honey
Soften gelatin in cold milk. Dissolve
in hot milk in top of double boiler.
Add carrots, salt, spices and yeast.
Cook over hot water until thick. Re-
move from heat. When lukewarm,
beat in egg yolks. Cool. When mix-
ture begins to set, beat with rotary
beater. Beat egg whites stiff and
blend in honey. Fold egg-white mix-
ture into gelatin. Turn into baked
piecrust or pie shell. Chill until
firm.
FROZEN LEMON FILLING
i envelope or i tablespoon
unflavored gelatin
y 3 cup unsweetened grapefruit
juice
i sprig mint, minced
4 eggs, separated
juice and rind of i lemon
4 tablespoons honey
Soften gelatin in cold fruit juice in
top of double boiler. Then heat
over hot water until dissolved. Add
mint. When cool, add egg yolks,
lemon juice and rind. Blend thor-
oughly. Chill until thick, then beat
with rotary beater. Beat egg whites
stiff and blend in honey. Fold egg
white and honey into gelatin mix-
ture. Turn into baked piecrust or
pie shell. Freeze until firm.
CARROT-CHIFFON FILLING
i envelope or i tablespoon
unflavored gelatin
14 cup milk, cold
1/2 cup milk, hot
PUMPKIN CHIFFON FILLING
(or squash or sweet potato)
i envelope or i tablespoon
unflavored gelatin
14 cup sweet cider
1/2 cup milk, hot
1 14 cups pumpkin, cooked, purged
3 tablespoons molasses
1/2 teaspoon ginger, ground
1 teaspoon cinnamon, ground
1/2 teaspoon nutmeg, ground
14 teaspoon salt
2 tablespoons nutritional yeast
3 eggs, separated
Soften gelatin in cider. Dissolve in
hot milk in top of double boiler.
Add pumpkin, molasses, spices, salt
and yeast. Cook over hot water un-
til thick. Remove from heat. Cool to
lukewarm. Beat in egg yolks. Cool.
When mixture begins to set, beat
with rotary beater. Fold egg whites,
which have been beaten stiff, into
gelatin mixture. Turn into baked
piecrust or pie shell. Chill until
firm.
2$o The Natural Foods Cookbook
SWEET POTATO FILLING
(or squash or pumpkin)
1 1/^ cups cooked sweet potatoes,
purged
1/3 cup honey
1/2 teaspoon salt
14 teaspoon allspice, ground
1 tablespoon nutritional yeast
2 eggs, beaten
i tablespoon lemon juice
i cup top milk
ivnole pecani
10 wli
: pecans
Mix all ingredients except nuts.
Turn into pie pan lined with pie-
crust. Bake at 450 F. for 15 min-
utes; lower oven to 325 F. and
bake for an additional 30 minutes.
When cool, decorate top with pe-
cans. Chill until firm.
CHESTNUT FILLING (flourless)
1 1/2 cups chestnut meal (see
directions below)
14 teaspoon salt
2 tablespoons oil
1 1/2 cups water
2 tablespoons raisins, chopped
2 tablespoons pignolias, ground
14 teaspoon rosemary
To make meal: Shell chestnuts, sim-
mer for 20 minutes or until soft,
and put through sieve.
Mix with remaining ingredients.
Pat into piecrust in g-inch pie plate.
Bake at 375 F. for 45 minutes, un-
til top is crisp and piecrust done.
This may also be baked and served
without crust.
SPICED SOYBEAN PIE
% cup cooked soybean pulp (dried
soybeans that have been boiled
and purged)
54 cup milk
1/2 cup honey
14 teaspoon salt
4 tablespoons wholewheat flour
3 tablespoons nutritional yeast
14 teaspoon ginger, ground
14 teaspoon cinnamon, ground
pinch of mace, nutmeg, allspice,
ground
i tablespoon Powdered Fruit Rind
i egg, beaten
i tablespoon oil
Blend all ingredients except egg and
oil in top of double boiler. Cook
over hot water until mixture thick-
ens. Remove from heat. Cool to
lukewarm. Blend egg and oil to-
gether and stir into soybean mix-
ture. Turn into piecrust and bake at
350 F. for 30 minutes, or until cen-
ter is firm.
YOGHURT FILLING
(or sour cream)
2 eggs, separated
i cup yoghurt* (or sour cream*)
1/2 cup honey
i cup raisins, chopped
1/2 teaspoon cinnamon, ground
1/2 teaspoon nutmeg, ground
Beat egg yolks. Blend with yoghurt.
Add honey, raisins and spices. Fold
in stiffly beaten egg whites. Turn
into unbaked piecrust and cover
with top crust. Bake at 450 F. for
10 minutes, lower oven to 300 F.
and bake for an additional 30 min-
utes.
VARIATION:
Add i cup purged fruit (prunes,
applesauce, peach or apricot
pulp) to yoghurt mixture.
YOGHURT-CREAM CHEESE
FILLING
i cup yoghurt*
1/2 pound cream cheese *
i tablespoon honey
3 tablespoons Powdered Fruit Rind
i/ 2 cup fresh pineapple, cubed
garnish (see below)
Blend yoghurt, cheese, honey and
Rind. Add pineapple. Turn into
baked piecrust or pie shell. Chill.
To serve, garnish with wheat germ,
grated nuts, Roasted Soybeans or
sesame seeds.
COTTAGE CHEESE FILLING
1 pint cottage cheese *
4 tablespoons honey
2 tablespoons soy flour
14 teaspoon salt
2 eggs, separated
14 cup milk
i/ 2 teaspoon lemon rind, grated
3 tablespoons lemon juice
Blend cottage cheese with half the
honey. Add flour, salt, egg yolks,
milk, lemon rind and juice. Beat
egg whites stiff and blend with re-
maining honey. Fold egg white mix-
ture into cottage cheese mixture.
Turn into unbaked piecrust. Bake
at 400 F. for 15 minutes, then at
325 F. for 45 minutes more.
REFRIGERATED COTTAGE
CHEESE FILLING
i envelope or i tablespoon
unflavored gelatin
14 cup sweet cider
i egg, separated
3 tablespoons honey
14 cup milk
14 teaspoon salt
1/2 teaspoon anise seeds, crushed
i cup cottage cheese *
i tablespoon lemon juice
1/2 teaspoon lemon rind, grated
1/2 cup cream, whipped
Soften gelatin in cider. Beat egg
yolk in top of double boiler until
Pastries 251
thick and lemony in color. Add
honey, milk, salt and seeds. Blend
well. Cook over hot water, stirring
frequently, until thickened to con-
sistency of custard. Remove from
heat. Dissolve softened gelatin in
custard. Add cheese, lemon juice
and rind. Cool. When mixture be-
gins to set, fold in whipped cream
and stiffly beaten egg white. Turn
into baked piecrust, or unbaked-
type pastry shell. Chill.
BASIC CUSTARD FILLING
3 eggs
3 cups milk
14 teaspoon salt
3 tablespoons honey
Blend all ingredients. Turn into
unbaked piecrust. Dust with nut-
meg or mace. Bake at 375 F. for
40 minutes.
VARIATIONS:
Add to mixture i cup of any of
the following: pitted dates, rai-
sins, soaked, pitted prunes, figs,
Coconut Shreds.
Sprinkle top of custard with sesame
seeds, ground nuts, wheat germ,
Roasted, ground Soybeans, cake
crumbs, etc.
LEFTOVER FILLINGS
Use leftover fillings in tarts or puffs;
over muffins, waffles, or griddle-
cakes; as topping for fruit des-
serts.
Tarts
HINTS:
Many pie fillings can be used for
tarts as well; for additional ideas
see Pie Fillings section above.
[Continued on next page]
252 The Natural Foods Cookbook
[Continued from previous page]
Parts can be baked in muffin pans APPLE TART FILLING
or custard cups.
For additional pastry recipes see
Piecrust and Pie Shell sections,
pp. 243-47.
TART PASTRY
2 cups wholewheat flour
14 teaspoon salt
1/2 cup oil
i cup cottage cheese *
3 tablespoons honey
Sift flour and salt. Add oil, honey
and cheese. Blend with pastry
blender or two knives. If cheese is
very dry, add few drops of ice water.
Roll into ball and chill. Roll out
thin on lightly floured board. Cut
into 4-inch squares. Put heaping
teaspoon of filling in center. Mois-
ten edges and press together, form-
ing a triangle, to enclose filling.
Press fork tines along edges and
pierce centers with fork. Brush tops
with egg yolk diluted with cold
water. Chill for 10 minutes, then
bake at 450 F. for 15 minutes.
Makes 18 tarts.
OLD-FASHIONED TART FILLING
1 14 cups prunes or dates, soaked,
pitted, chopped
14 cup walnuts, coarsely chopped
14 cup unsweetened orange juice
3 tablespoons Powdered Fruit Rind
favorite pastry
Combine fruit, nuts and juice.
Sprinkle with Rind. Roll pastry ]/ 8
inch thick. Cut into rounds 31/2
inches in diameter, 3i/2-inch squares,
or triangles with base of 31^ inches.
Put i teaspoon of filling on each.
Fold over. Moisten edges and press
together. Bake at 450 F. for 15
minutes. Makes 18 tarts.
4 large cooking apples
14 teaspoon cinnamon, ground
14 teaspoon nutmeg, ground
14 teaspoon allspice, ground
2 tablespoons nutritional yeast
i tablespoon oil
Core apples, leaving skins on. Slice
thin. Cut again into small pieces.
Mix with spices, yeast and oil. Fill
Tart Pastry (above).
BANBURY TART FILLING
i cup raisins, chopped
14 cup honey
4 tablespoons soy grits
i egg, beaten
i tablespoon oil
1/2 teaspoon salt
i tablespoon lemon juice
Blend all ingredients. Roll Tart
Pastry (recipe above) thin. Cut into
3-inch squares. Place teaspoon of
Banbury filling in center of each
square. Moisten edges and press to-
gether, folding into triangle. Press
fork tines along edges. Prick center
with fork. Bake at 450 F. for 15
minutes. Makes 12 tarts.
WHOLEWHEAT-FRUIT TART
FILLING
1/2 cup raisins, chopped
1/2 cup dried currants
14 cup figs, cut fine
2 tablespoons water
2 teaspoons wholewheat flour
i tablespoon oil
1/2 cup nuts, chopped
1/2 cup unsweetened orange juice
Cook fruits and water together over
low heat for 20 minutes. Blend in
flour and cook 10 minutes longer.
Remove from heat. Stir in oil, nuts
and orange juice. When cool, spoon
into tarts made from favorite pastry
and bake at 450 F. for 15 minutes.
Makes 18 tarts.
COVENTRY TART FILLING
1/2 pound cottage cheese*
4 tablespoons honey
4 tablespoons oil
2 egg yolks
y^ teaspoon salt
14 teaspoon nutmeg, ground
2 tablespoons Powdered Fruit Rind
i tablespoon unsweetened orange
juice
Blend all ingredients. Beat until of
creamy consistency. Line individual
tart molds, muffin pans or custard
cups with Tart Pastry (recipe
above). Prick pastry. Fill with
cheese mixture. Bake at 450 F. for
10 minutes, then lower heat to 325
F. and continue baking until golden
brown and firm. Makes 12 tarts.
RUSSIAN CHEESE TARTS
1 pound cottage cheese,* drained,
rubbed through sieve
2 eggs
4 tablespoons honey
i tablespoon yoghurt * or sour
cream *
14 cup raisins
Pastries 253
i teaspoon cardamom seeds,
crushed
i/ 4 teaspoon salt
Combine all ingredients. Place tea-
spoon of mixture in center of 3-inch
rounds of favorite pastry dough
rolled thin. Pinch edges to flute
border, but keep top open so that
filling shows. Bake at 375 F. for 20
to 25 minutes or until pastry
browns. Makes 24 tarts.
WHOLEWHEAT PUFFS
1/2 cup oil
i cup boiling water
i cup wholewheat flour
4 eggs
Blend oil and boiling water in top
of double boiler. Stir in flour. Beat
vigorously. Cook over hot water,
stirring constantly, until mixture is
thick, smooth, and no longer sticks
to side of saucepan. Remove from
heat. Cool to lukewarm. Break eggs
into mixture, one at a time, beating
thoroughly after each addition.
Drop by tablespoonfuls on oiled
baking sheet. Allow ii/o-inch space
between puffs. Bake at 400 F. for
about 30 minutes. When completely
cool, cut slit in side of each puff.
Fill with fruit, ice cream, custard,
leftover pudding, yoghurt, etc.
Makes 10 puffs.
24
CONFECTIONS
HINTS:
Soy grits may be substituted for all,
or part, of nuts in recipes.
To prepare Coconut Shreds, open a
fresh coconut. Reserve juice for
dessert recipes requiring liquid.
Cut coconut meats into i-inch
cubes. Shred, a few at a time, in
a blender or food grinder. Do
not sweeten. Store in a container
with a tightly-fitting cover, such
as a glass jar. Refrigerate. They
will keep for several days.
To prepare Powdered Fruit Rind
(orange, lemon, grapefruit) select
only rinds which are neither
artificially colored, waxed, gassed,
fumigated, nor sprayed with insec-
ticides or mold retarders. Wash
and dry fruit. Cut thin shavings
of rind. Place on cooky sheet in
warm place to dry. When thor-
oughly dry, pulverize in blender.
Put through sieve, and return
pieces remaining in sieve to blen-
der to pulverize further. Store in
tightly covered jar. Keeps indefi-
nitely. Use in breads, muffins,
waffles, griddle cakes, frost ings,
desserts, toppings, cookies, bever-
ages, confections, spreads.
SUGGESTED COVERINGS FOR
CONFECTION BALLS:
ground nuts
sesame seeds
sunflower seeds or meal
Roasted Soybeans, whole or ground
Powdered Fruit Rind (see above)
wheat germ
Coconut Shreds (see above)
soy grits
carob powder
HONEYED FRUIT RIND
orange, lemon or grapefruit rind
water
salt
honey
Select rinds as suggested in Hints
section, above. Cut into strips.
Cover with water to which i tea-
spoon of salt has been added for
each cup of rind. Boil for 30 min-
utes. Drain. Cover with fresh water.
Boil again until peel is tender.
Drain. Add honey to cover (approx-
imately 34 cup of honey for each
cup of rind). Simmer slowly until
peel is clear. This will take about
45 minutes. Spread out on wax pa-
per. Let stand for 2 or 3 days. It
will then be ready for use in fruit-
nut breads, muffins, cakes, desserts,
toppings, cookies and confections;
or rolled in one of the coverings
suggested above, serve as a confec-
tion.
STUFFED PRUNES (uncooked)
i pound prunes, soaked, pitted
i cup sunflower seeds, hulled
Fill prune cavities with sunflower
seeds.
SESAME-FRUIT BALLS (uncooked)
1/2 pound dates, pitted
1/3 cup seedless raisins
1/2 pound dried apricots
14 cup sesame seeds
Grind fruit. Mix. Shape into small
balls. Roll in sesame seeds or any
desired covering. Makes 2 dozen
balls.
FRUIT ROLLS (uncooked)
i cup figs
i cup dates, pitted
1 cup seedless raisins
1 1/2 cups nuts, chopped
2 tablespoons lemon juice
1/2 cup Powdered Fruit Rind
Grind fruit. Mix with nuts, lemon
juice and rind. Shape into small
rolls. Makes 2 dozen rolls.
DATE-PECAN ROLL
i cup milk
i y^ cups honey
i cup dates, pitted, chopped
1/2 cup dried apricots, chopped
1/2 cup pecans, chopped
14 cup soy grits
Confections 255
Bring milk to boil. Blend in honey.
Add dates and apricots. Continue
to cook gently until mixture forms
soft firm ball when dropped into
cold water. Remove from heat.
When cool, add nuts and soy grits.
Beat mixture until stiff. Turn out
on wet cloth. Roll into one long
roll. Let stand until firm enough
to slice.
DATE-COCONUT-CAROB BALLS
(uncooked)
1 pound dates, pitted, chopped
1/2 cup Coconut Shreds
2 tablespoons warm water
6 tablespoons carob powder
1 tablespoon Powdered Fruit Rind
Mix all ingredients together. Shape
into balls. Roll in covering (see p.
254). Makes 2 dozen balls.
FRUIT-NUT STICKS
2 cups nuts
1 cup dates or prunes, pitted, or
dried apricots
2 eggs, beaten
i cup honey
Grind nuts and fruit. Blend with
eggs and honey. Shape into sticks.
Place on lightly oiled cooky sheet.
Bake at 375 F. for about 10 min-
utes. Makes 2 dozen sticks.
WATERMELON POPSICLES
(in blender, uncooked)
watermelon cubes, without rind or
seeds
i sprig mint
Blend watermelon with mint in
blender. Pour into popsicle molds.
Freeze. This may also be served as
a dessert sherbet.
The Natural Foods Cookbook
BANANA POPSICLES (uncooked)
Peel and cut banana crosswise in
half. Roll in any desired covering
(see p. 254). Mount on sticks. Freeze.
FRUIT LOLLIPOPS (uncooked)
i/^-pound mixture seedless raisins
and dates, pitted
1/2 pound dried apricots
i cup Brazil nuts
i cup wheat germ
14 teaspoon salt
1/2 cup honey
Grind fruits and nuts. Add wheat
germ, salt and honey. Mix thor-
oughly. Shape into balls. Roll in any
desired covering. Insert a wooden
skewer or toothpick in each ball.
Makes ^ dozen lollipops.
PEANUT BUTTER BALLS
(uncooked)
1/2 cup peanut butter *
1/2 cup honey
34 cup milk powder
1/2 cup wheat germ
i/ 4 cup soy grits
i tablespoon Powdered Fruit Rind
1 tablespoon nutritional yeast
Mix all ingredients together. Shape
into balls. Roll in covering (see p.
254). Makes 2 dozen balls.
PEANUT BUTTER SQUARES
(uncooked)
1/2 cup peanut butter*
2 cups Coconut Shreds
4 tablespoons lemon juice
i tablespoon nutritional yeast
Mix all ingredients together. Pat
into oiled square pan. Chill. Cut
into squares. Wrap in wax paper.
Makes 1 6 squares.
COLLEGE CONFECTION
(uncooked)
1/2 cup peanut butter*
i cup powdered milk
1/2 cup molasses or honey
i tablespoon nutritional yeast
1/2 cup raisins
1/2 cup Soybeans, Roasted, ground
Mix all ingredients together. Knead
until consistency of pie dough. Pat
out on waxed paper. Chill. Cut into
pieces.
BIG SEVEN CONFECTION
(uncooked)
1/2 cup honey
1/2 cup peanut butter *
i/4 cup wheat germ
1/4 cup soy grits
1/2 cup sunflower seeds, hulled
1/2 cup sesame seeds, toasted
1/2 cup carob powder
i teaspoon Powdered Fruit Rind
Mix all ingredients together. Form
into small balls. Roll in desired
covering (see p. 254). Makes 2 dozen
balls.
NUT BALLS
2 cups wholewheat flour
3 tablespoons soy flour
14 teaspoon salt
4 tablespoons honey
1 cup oil
3 tablespoons Powdered Fruit Rind
2 cups nuts, ground
Sift flours and salt. Blend in honey,
oil and rind. Add nuts and mix
well. Shape into i/-inch balls. Place
on lightly oiled cooky sheet. Bake
at 35 F. about 30 minutes. Cover
balls with brown paper while bak-
ing to prevent overbrowning. When
cool, roll in desired covering (see
p. 254). Makes 3 dozen balls.
ALMOND CONFECTIONS
4 tablespoons honey
1 cup oil
2 cups wholewheat flour
3 tablespoons soy flour
34 cup almonds, toasted, ground
1/2 teaspoon pure almond extract
i teaspoon lemon rind, grated
pinch of salt
Blend honey and oil. Sift flours to-
gether. Stir into honey-oil mixture.
Add rest of ingredients and blend
thoroughly. Shape into balls. Place
on lightly oiled cooky sheet. Bake
at 400 F. about 15 minutes. Roll
in covering while still hot. Makes
3 dozen balls.
SUNFLOWER MACAROONS
1 14 cups honey
i cup sunflower seeds, hulled
31/2 cups Coconut Shreds
1/2 teaspoon anise seeds, crushed
6 egg whites, beaten stiff
Blend honey, sunflower seeds, co-
conut shreds and anise. Fold in egg
whites. If too loose, bind with more
coconut. Drop by teaspoonfuls on
lightly oiled cooky sheet. Bake at
300 F. about 30 minutes. Makes 4
dozen.
Confections 257
Blend all ingredients in saucepan.
Cook gently until mixture thickens.
Half-fill oiled muffin pans with bat-
ter. Bake at 325 F. about 30 min-
utes or until brown. Makes i dozen
macaroons.
OATMEAL MACAROONS
4 egg whites, beaten stiff
1/2 cup honey
2 cups oatmeal
i cup Coconut Shreds
i teaspoon salt
i/ z teaspoon fennel seeds, crushed
i tablespoon oil
Add honey to egg whites. Blend.
Gradually stir in rest of ingredients.
Drop by teaspoonfuls on lightly
oiled cooky sheet. Bake at 325 F,
for about 20 minutes. Makes ii/ 2
dozen macaroons.
CREAM CHEESE BONBONS
1 cup cream cheese *
pinch of salt
2 tablespoons honey
14 cup nuts, chopped
1/2 cup Coconut Shreds
Mix all ingredients together. Shape
into balls. Chill. Makes 2 dozen
bonbons.
VARIATION:
Add i/ 2 cup carob powder to mix-
ture.
WHOLEWHEAT MACAROONS
i cup Coconut Shreds
y 4 cup honey
3 egg whites
3 tablespoons wholewheat flour
i teaspoon soy flour
1/2 teaspoon cardamom seeds,
crushed
SESAME CONFECTION
(uncooked)
i cup sesame seeds
|4 cup honey
soy flour
Blend seeds and honey. Add enough
flour to stiffen. Pat into oiled pan.
Chill. After a few days mixture will
dry out and harden. Cut into
squares. Makes g squares.
258 The Natural Foods Cookbook
SESAME BALLS
y$ cup light cream
% cup honey
y$ cup molasses
i tablespoon oil
14 cup soy grits
i cup sesame seeds, toasted
Place cream, honey, molasses and
oil in a saucepan. Blend. Heat un-
til mixture forms soft ball when
dropped into cold water. Remove
from heat. Add soy grits and seeds.
Beat until thick. Drop by teaspoon-
fuls on lightly oiled platter. Chill.
When cool, roll into balls. Keep
cold until ready to serve. Makes 2
dozen balls.
Beat until very light and fluffy.
This will take 10 minutes with an
electric beater or 20 minutes by
hand. Turn mixture into oiled pan.
Let stand for 2 days. Spread coco-
nut over bottom of large pan. Cover
with gelatin mixture. Cut into
squares with a knife dipped in cold
water. Roll squares in additional
coconut. Makes 20 squares.
HONEY-SOYBEAN SQUARES
i envelope or i tablespoon
unflavored gelatin
14 cup unsweetened fruit juice
i cup honey
1/2 cup Soybeans, Roasted, ground
WHOLEWHEAT-OATMEAL CHEWS
2 cups wholewheat flour
i cup oatmeal flour
i/^ cup soy flour
1/2 teaspoon salt
i cup Coconut Shreds
1/2 cup honey
1/2 cup molasses
1 cup oil
14 cup Powdered Fruit Rind
2 tablespoons nutritional yeast
Sift flours and salt. Add all other
ingredients. Blend well. Drop by
teaspoonfuls on oiled cooky sheet.
Bake at 350 F. for 10 minutes or
until brown. Makes 4 dozen chews.
HONEY-COCONUT SQUARES
i envelope or i tablespoon
unflavored gelatin
14 cup coconut juice
i cup honey
% pound Coconut Shreds
Soften gelatin in coconut juice.
Warm honey. Add gelatin mixture.
Soften gelatin in fruit juice. Heat
honey. Stir in gelatin mixture un-
til dissolved. Cool. When it begins
to set, beat until light and fluffy.
Chill 24 to 48 hours. Cut into
squares. Roll in soybeans. Makes 9
squares.
COCONUT DROPS
1 1/2 cups Coconut Shreds
6 tablespoons honey
i egg white, beaten stiff
pinch of cinnamon, ground
Cook coconut and honey togethei
in top of double boiler for 10 tc
15 minutes. When coconut is trans
parent, fold in egg white. Continue
to cook, stirring occasionally, for ic
to 15 minutes longer, or until mix
ture is sticky. Add cinnamon. Droj
by teaspoonfuls on lightly oile<
cooky sheet. Bake at 325 F. abou
20 minutes. When done, remov
from sheet at once. Makes 2i/
dozen drops.
Confections 259
CAROB-HONEY SQUARES Soften gelatin in fruit juice. Heat
honey. Stir in gelatin mixture un-
i envelope or i tablespoon ^ ^rt. Add oil and carob
unflavored gelatin j n i -i n a
i/ 4 cup unsweetened fruit juice P owder ' Beat v 'g orousl y untl1 fluff Y-
i cup honey Turn into oiled square pan. Chill.
3 tablespoons oil Cut into squares. Makes 9 squares.
y 2 cup carob powder
25
RELISHES
FOR THE RELISH TRAY I
Sprouts
carrot curls or sticks
radish roses
raw turnip sticks
green pepper rings
celery sticks
herbed cottage cheese
wedges of cheese
onion rings
stuffed eggs
avocado slices
tomato wedges
Roasted Soybeans
nuts
Coconut Shreds
roasted chick peas
ripe olives
soy cheese
For additional suggestions, see un-
der Spreads; Eggs.
RAW APPLE RELISH
3 tart apples
i green pepper
i sweet red pepper
1 onion
2 stalks celery and tops
3 tablespoons honey
3 tablespoons lemon juice
lemon rind
Grind all ingredients together.
Serve with cold meat, fowl, or fish.
Makes i pint.
RAW RADISH RELISH
2 dozen radishes, sliced thin
3 scallions and tops, sliced thin
1 clove garlic, minced
3 tablespoons oil
3 tablespoons cider vinegar*
14 cup sesame seeds, toasted
Marinate radishes, scallions and gar-
lic in oil and vinegar for 10 min-
utes. Add seeds. Chill. Makes H/ 2
pints.
RAW CRANBERRY RELISH
2 cups cranberries
1/2 cup sweet cider
4 tablespoons honey
14 teaspoon allspice, ground
pinch of clove, ground
Grind all ingredients together.
Makes 1 1/ 2 pints.
VARIATIONS:
Add: i apple with skin, quartered
and cored,
i cup fresh diced pineapple.
1/2 cup diced celery or cucum-
ber.
1/2 cup chopped raisins.
i/ 2 cup chopped nuts.
COOKED CRANBERRY-APPLE
RELISH
i pound cranberries
1 cup sweet cider
2 tart apples with skins, sliced
i cup honey
lemon rind, grated
pinch of mace, ground
Simmer gently cranberries, cider
and apples until fruit is soft. Add
honey, rind and mace. Simmer for
5 minutes. Cool. Serve with meat,
fowl or fish. Makes 2 pints.
RAW CRANBERRY-BEET RELISH
i cup cranberries
i cup raw beets
3 tablespoons honey
pinch of nutmeg, ground
Grind all ingredients together. Serve
with meat, fowl or fish. Makes z
pint.
ONION RINGS IN BEET JUICE
2 cups onions
beet juice to cover
2 tablespoons tarragon vinegar *
i bay leaf
Slice onions into thin rings. Sepa-
rate rings. Marinate for a few hours
in juice, vinegar and bay leaf. These
tinted rings make attractive gar-
nishes.
MINTED ONION RINGS
i/ 2 cup mint vinegar *
i tablespoon honey
Relishes 261
y 4 cup fresh mint, minced
i cup onions
Simmer vinegar, honey and mint
for 10 minutes. Slice onions into
thin rings. Separate rings. Marinate.
Chill. Makes ii/ 2 cups.
TOMATO RELISH
i pound onions, diced
i bunch celery and tops, diced
i quart tomatoes, sliced
1 tablespoon honey
juice and rind of 2 lemons
2 bay leaves
14 teaspoon sweet basil
i teaspoon salt
Simmer all ingredients together un-
til vegetables are tender and flavors
are blended. Remove bay leaves.
Chill. If desired, preserve by pour-
ing into hot sterilized jars. Makes
3 pints.
HOMEMADE SAUERKRAUT
(in quart canning jars)
Remove outer leaves from firm, ma-
ture heads of cabbage. Wash and
drain. Cut into quarters. Remove
cores and shred. Allow 2 pounds of
shredded cabbage for each quart
canning jar. Sprinkle 4 tablespoons
salt over each 2 pounds of cabbage.
Mix thoroughly by hand. Pack mix-
ture into jars. Press down firmly
with wooden spoon or tamper.
Brine will form over cabbage. Cover
packed cabbage with pad of clean
white cheesecloth. Fit two thin, flex-
ible wooden strips crosswise into
neck of each jar so that they press
down on cabbage. Set jars in shal-
low pan or on folded newspaper, as
brine may overflow during fermen-
tation. Leave lids loose. After about
10 days, if jars have been kept at a
[Recipe continued on next page]
262 The Natural Foods Cookbook
[Recipe continued from previous page]
fairly constant temperature of 70
F., brine level will drop rather sud-
denly. This means that fermenta-
tion is about over. Remove cheese-
cloth and wooden strips. Fill jars
to within i inch of top with 2i/
per cent brine (i ounce salt to i
quart water). If kraut is to be used
soon, simply close jars and keep
cool. If kraut is to be kept longer
than a few weeks, preserve in a
boiling water bath. To do this, press
cabbage down firmly with spoon to
release gas bubbles. Fill jars with
brine and cover but do not seal.
Put in kettle with water to cover
tops of jars. Bring to boil and con-
tinue boiling for 30 minutes. Seal
and store.
When serving sauerkraut, flavor
with one of the following: dill
seeds, caraway seeds, celery seeds or
ground juniper berries.
RAW INDIAN CHUTNEY
2 y^ pounds fresh coconut, shredded
1/2 teaspoon salt
1/2 teaspoon lemon juice and grated
rind
21/2 pounds tomatoes, cut fine
2 onions, cut fine
pinch of nutmeg, ground
Mix all ingredients thoroughly.
Serve with rice dishes. Serves 6.
HONEY CHUTNEY (in blender)
2 quarts sour apples with skins
2 green peppers
3 onions
94 pound raisins, seedless
i tablespoon celery seeds
1/2 teaspoon salt
i cup honey
juice and rind of 2 lemons
1 1/2 cups cider vinegar (see below)
34 cup unsweetened orange juice
Blend apples, peppers, onions and
raisins in blender. Turn into sauce-
pan. Add remaining ingredients.
Bring to slow boil. Reduce heat
and simmer gently until thick. Pack
into hot sterilized jars. Makes 6-8
pints.
Vinegars
HOMEAAADE CIDER VINEGAR
Method No, / (with electric juicer):
Select sound, tart apples. Wash and
cut into small pieces, retaining
skins, cores and stems. Make a
mush of the apples in an electric
juicer. Strain through muslin bag.
Pour juice into clean, dark glass
jugs. Cover tops of jugs with several
thicknesses of cheesecloth, held in
place with string or rubber bands.
Place in cool, dark place for about
6 months. Strain, bottle and cork.
Method No. 2 (with potato ricer):
Select, wash and slice apples as in
Method No. i, but instead of using
an electric juicer, hand press in a
potato ricer lined with cloth. Pro-
ceed as above.
Method No. 3 (from sweet cider):
Allow sweet cider to stand in a
warm place in an open jug for a
few weeks. It will gradually turn to
vinegar.
Method No. 4 (from apple wastes):
Put peelings, cores and bruised ap-
ples in a wide-mouthed jar or crock.
Cover with cold water. Keep
covered in a warm place. Add fresh
peelings, cores and bruised apples
from time to time. The "mother"
that forms on top will gradually
thicken. This is a starter for more
vinegar. When the vinegar tastes
sufficiently strong, strain, bottle and
cork. Save the "mother" as a starter
for the next batch.
Method No. 5 (to hasten the proc-
ess):
Add "mother" to sweet cider. When
it has turned the sweet cider to vin-
egar which tastes sufficiently strong,
remove the "mother." Strain, bot-
tle and cork.
HOMEMADE HERB VINEGAR
Wash and strip leaves from stems
of herbs (basil, tarragon, mint and
dill are all good). Spread leaves on
cooky sheets lined with wax paper
and put in very low oven until
leaves begin to curl; or dry small
bunches of herbs in a warm, clean
attic, away from sunlight.
Measure i closely packed cupful
of herbs for each pint of cider vin-
egar. Place herbs and vinegar in
clear glass jugs. Cover. Let jugs
stand for two weeks in a sunny
window. Shake bottles once or twice
each day. When the flavor tastes
sufficiently strong, strain, bottle and
cork.
The following may also be added
to herb vinegars: finely chopped
fresh chives; finely chopped celery
leaves; cloves of garlic (remove these
after 24 hours).
HOMEMADE HONEY VINEGAR
Add "mother" to homemade mead
(for mead recipes, see under Mead).
HOMEMADE WINE VINEGARS
Add "mother" to homemade berry,
fruit or vegetable wines.
Relishes 263
Pickles
APPLE PICKLES
8-10 cups quartered apples with
skins
2 cups honey
1 cup mint vinegar*
2 inches stick cinnamon
6 whole cloves
Combine honey, vinegar and spices.
Heat to boiling. Cook 2 to 3 cups
apples at a time in liquid, handling
them gently. When transparent,
lift out and place in bowl. Con-
tinue until all apples are cooked.
Remove spices. Pour remaining liq-
uid over apples. Chill. Or preserve,
if desired, by pouring into hot steril-
ized jars. Serve with meat, fish or
fowl. Makes 3 quarts.
PICKLED RIND
(for 20 cups of rind)
rind of watermelon, unripe canta-
loupe, summer or winter squash,
ripe cucumber or vegetables
such as green beans, carrots, tur-
nips, etc.
5 cups honey
2 cups cider vinegar *
1/2 teaspoon cloves, ground
i teaspoon cinnamon, ground
14 teaspoon allspice, ground
Thinly shave off outer rind of canta-
loupe. This is not necessary for
other fruits or vegetables. Cut rind
into i-inch cubes. Parboil until
rind can be pierced with fork but
still retains crispness. Blend honey,
vinegar and spices and bring to
boil. Pour over rind. Let stand
overnight. Next morning, drain off
liquid, reheat and pour back over
rind. Let stand overnight a second
time. Next morning, repeat drain-
ing and reheating process, and
[Recipe continued on next page]
264 The Natural Foods Cookbook
[Recipe continued from previous page]
again let stand overnight. On the
third morning, heat rind and liquid
together. Pour into hot, sterilized
jars and seal. Makes 5 quarts.
Add salt and honey. Simmer an ad-
ditional 5 minutes. Pour to over-
flowing into hot sterilized jars.
Makes 2 pints.
THOUSAND ISLAND PICKLES
i quart cucumbers, sliced thin
i onion, sliced thin
14 cup salt
3 pints water
i pint cider vinegar *
i cup honey
i tablespoon mustard seeds
i green pepper, diced
i sweet red pepper, diced
i cup celery and tops, chopped
i tablespoon celery seeds
Cover cucumbers, onion and salt
with water. Let stand 2 hours.
Drain. Heat vinegar, honey and
mustard seeds to boiling point. Add
vegetables and celery seeds. Sim-
mer gently for 30 minutes. Pour
into hot sterilized jars. Seal. Green
tomatoes or cauliflower may also be
added. Makes 8-10 pints.
PICKLED AMERICAN JERUSALEM
ARTICHOKES
214 cups Jerusalem artichokes,
chopped
cup green pepper, diced
cup sweet red pepper, diced
cup onion, sliced
/ clove garlic, minced
cup cider vinegar *
teaspoon dill seeds
21/2 teaspoons salt
3 tablespoons honey
Put artichokes, peppers, onion and
garlic in bowl. Marinate with vin-
egar for 15 minutes. Turn into
saucepan, bring to boil and sim-
mer gently about 45 minutes or
until thickened, stirring frequently.
DILL PICKLES
small cucumbers
ice water
salt
sprigs of dill
dill vinegar *
Let cucumbers soak in ice water 24
hours with ii/ 2 cups salt to each
gallon of water. In morning, alter-
nating cucumbers and dill, pack
into hot sterilized 2-quart canning
jars. Finish with dill on top. Make
brine solution with 4 quarts vinegar
to each quart water and 1/9 cup
salt. Boil brine for 5 minutes. Cool.
Pour to overflowing over pickles.
Seal. They will be ready to eat in
a few weeks.
RAW PICKLED BLUEBERRIES
2 tablespoons molasses
2 cups cider vinegar *
i/$ cup honey
i teaspoon salt
14 teaspoon nutmeg, ground
i pint blueberries
Mix molasses, vinegar, honey, salt
and nutmeg. Pour over blueberries.
Let stand for several days, until
enough juice has been drawn out
to cover berries. Pour into sterilized
jars. Seal. Makes 2i/% pints.
PICKLED MUSHROOMS
2 cups small mushrooms, whole
i teaspoon salt
i bay leaf
i clove garlic, minced
tarragon vinegar *
i stalk fennel
Sprinkle mushrooms with salt. Add
bay leaf and garlic. Heat enough
vinegar, with fennel, to cover mush-
rooms. When vinegar simmers, add
mushroom mixture. Cook for 5
minutes. Pour into hot sterilized
jars. Seal. Makes i pint.
LEFTOVER PICKLING JUICE
Blend with spreads or with salad
dressings, instead of lemon juice
or vinegar.
Preserves
PLUM BUTTER
greengage or damson plums, purged
honey
allspice, ground
nutmeg, ground
To each cup of plum pulp add y 2
cup honey. Add small amounts of
spices. Cook slowly until thick and
clear. Pour into hot sterilized jars.
Seal.
HONEY-APPLE BUTTER
2 quarts tart cooking apples with
skins
1 teaspoon cinnamon, ground
i/ 8 teaspoon allspice, ground
1/2 teaspoon mace, ground
2 cups honey
1/2 lemon, juice and grated rind
2 cups mint vinegar*
Core and slice apples. Put with
all other ingredients into large ket-
tle. Cook slowly for several hours,
stirring frequently, until thick. Pour
into hot sterilized jars. Seal. Makes
6 pints.
Relishes 265
CARROT-RHUBARB JAM
3 cups carrots, grated
6 cups rhubarb, diced
3 oranges, juice and grated rind
1 cup honey
1/2 teaspoon salt
14 teaspoon nutmeg, ground
Pour boiling water over rhubarb.
Let stand for 10 minutes. Drain.
This reduces objectionable oxalic
acid. Mix all ingredients and let
stand overnight. Next morning,
bring to slow boil. Cook only until
rhubarb is transparent and mixture
thickened. Pour into hot sterilized
jars. Seal. Makes 2i/ 2 pints.
RAW FRUIT CONSERVE
2 cups fresh currants
2 cups rose hips
2 cups dates
i teaspoon dried mint
Grind all ingredients together. Mix
well. Press into small jars with tight
covers. Fill jars to top. Coat with
paraffin. Cap. Will keep well. Makes
6 small jars.
VARIATION:
Rhubarb and strawberries also may
be conserved this way.
BEET-LEMON CONSERVE
2 lemons, sliced thin
i pint sweet cider
i pound beets, cooked, grated
y 3 cup honey
i teaspoon ginger, ground
14 teaspoon cinnamon, ground
1/2 cup hazelnuts, toasted
Simmer together lemon slices and
cider for 15 minutes. Add honey and
beets. Bring to slow boil. Simmer
[Recipe continued on next page]
266 The Natural Foods Cookbook
[Recipe continued from previous page]
for 20 minutes. Add spices and nuts.
Simmer 15 minutes longer. Pour
into hot, sterilized jars. Seal. Makes
2 pints.
HONEY-PEACH JAM
% teaspoon allspice, ground
3 teaspoons stick cinnamon
1 1/^ teaspoons whole cloves
3 pounds peaches, purged
2 cups honey
3 tablespoons lemon juice
% cups unsweetened orange juice
Put spices in cheesecloth bag. Cook
all ingredients together slowly un-
til mixture thickens. Remove spices.
Pour jam into hot sterilized jars.
Seal with paraffin and cover. Makes
3 pints.
MOCK MARMALADE
2 cups dried apricots
boiling water to cover
2 tablespoons honey
i tablespoon Powdered Orange
Rind
Cover apricots with boiling water.
Let stand overnight. Drain, reserv-
ing juice for compote, etc. Mince
apricots. Add remaining ingredi-
ents. Pack into hot sterilized jars.
Cover. Keep at least 2 weeks before
using. Makes i pint.
HOMEMADE PECTIN
Pectin, or apple jelly stock, may be
made and preserved for use in mak-
ing combination jellies or blending
with other fruits in season when
fresh apples are not available. This
jelly stock may also be used with
fruits which lack pectin and there-
fore do not jell readily, such as
strawberries, pears, peaches, cherries,
blueberries, elderberries, mulberries,
raspberries.
Wash apples. Cut into thin slices.
Add i pint water for each pound of
fruit used. Boil slowly in covered
kettle for 15 minutes. Strain off
free-running juice through i thick-
ness of cheesecloth. Return pulp to
kettle. Add same amount of water
again. Cook slowly for 15 minutes.
Let stand 10 minutes longer. Strain
again through i thickness of cheese-
cloth. Squeeze out all juice. Com-
bine two juices: there should be
about i quart for each pound of
apples used. This stock may be used
immediately for blending with other
fruit juices to make jelly, or it may
be preserved for later use.
To preserve: Heat stock to boil-
ing point. Pour immediately into
hot sterilized pint or quart can-
ning jars. Seal. Invert jars to cool.
"Apple thinnings," the small, im-
mature green apples sold early in
the summer, are rich in acid and
pectin. These will make good jelly
stock. The jelly made from these
apples, however, will not be as clear
and transparent as that from fully
mature apples.
HONEY JELLY
2 1/2 cups honey
i/ 2 cup water
i pint homemade pectin (see above)
Mix honey and water in large ket-
tle. Bring to quick boil. Add pec-
tin, stirring constantly. Again bring
to full, rolling boil. Lower heat
and simmer gently until mixture
thickens. Pour into hot sterilized
glasses. Seal with paraffin and cap
glasses. Makes about 4 8-ounce
glassfuls.
LEMON-HONEY JELLY
21/2 cups honey
% cup lemon juice
i/2 cup homemade pectin (see p.
266)
few lemon geranium leaves
(optional)
Place all ingredients in large kettle.
Bring to quick boil, then simmer
gently until mixture thickens. Re-
move leaves. Pour into hot sterilized
glasses. Seal with paraffin and cap
glasses. Makes 5 6-ounce glassful*.
HINTS FOR USING HONEY IN
CANNING AND PRESERVING:
All-honey syrup is somewhat darker
than sugar syrup. Canning and
Relishes 267
preserving syrups made with
honey tend to darken peaches
and pears. However, honey in-
tensifies the original fruit flavor.
In using honey for canning and
preserving, observe two precau-
tions:
1. Because honey has a tendency
to foam when heated, use a
large kettle for cooking, so
that contents do not boil over.
2. As honey is part water, cook
the fruit slightly longer than
with other syrup to obtain de-
sired consistency.
Proportions for honey syrups in pre-
serving fruits and berries: 2 cups
of honey to 3% cups of water.
APPLIANCES
Here is a list of suppliers of appliances suggested for use in preparing many of the
recipes in this book. Request from them the name and address of your nearest
distributor.
ELECTRIC FOOD BLENDERS
Blendal, P. O. Box 165, South Pasadena, California
Kenmore, Sears Roebuck and Company
Osterizer, John Oster Manufacturing Company, 5055 North Lydell Avenue, Mil-
waukee 17, Wisconsin
Waring Blendor, Waring Enterprises, Inc., 157 West 57th Street, New York 19,
New York
GREASELESS COOKING UTENSILS
Mary Gray Old-Fashioned Black Cookie Sheet, steel, requires no oiling, Gray Com-
pany, Elgin, Illinois
T-Fal Fry Pan, requires no oiling, T-Fal Corporation, 3500 Harford Road, Balti-
more 18, Maryland
GRINDING MILLS (for flour)
Electric:
Hoi-Grain Mill, 161 West Wisconsin Avenue, Milwaukee 3, Wisconsin
Lee Household Flour Mill, Lee Engineering Company, 2023 West Wisconsin Ave-
nue, Milwaukee i, Wisconsin
Meadows Household Stone Burr Mill, North Wilkesboro, North Carolina
Hand:
Corona Corn Mill, Landers, Frary & Clark, New Britain, Connecticut
Quaker City Grinding Mill, 4059 Ridge Avenue, Philadelphia 29, Pennsylvania
The Vermont Country Store, Weston, Vermont (Vrest Orton, Agent)
GRINDING MILLS (for nuts and seeds)
Magic Mill, House of Health, Croton-on-Hudson, New York
Mitey-Mill, Stur-Dee, 238 Livingston Street, Brooklyn i, New York
Moulinex, Varco, Inc., 91 Broadway, Jersey City 6, New Jersey
Speedmaster, Mrs. Mildred Hatch (Agent), 8 Pine Street, St. Johnsbury, Vermont
270 Appliances
MECHANICAL BREADMIXER
Breadmaster Double H Industries, 111 Main Street, Wethersfield, Connecticut
NUTCRACKERS
Potter Walnut Cracker Company, Box 930, Sapulpa, Oklahoma (especially good for
cracking black walnuts)
SEED SPROUTERS
Log Cabin Sprouter, 21 Century Foods, 801 South Bloomington, Streator, Illinois
Ray's Seed Sprouter, Krause's Alfalfa Gardens, 11823 Christopher Avenue, Ingle-
wood, California
Sproutmaster, Western Nutrition Laboratories, 4151 Jurupa Avenue, Riverside,
California
Sunshine Valley Sprouter, Natural Food Supplements, Inc., Box 1096, Sherman
Oaks, California
VEGETABLE STEAMER
SteaMarvel (stainless steel), Aero Industrial Company, P. O. Box 586, North Holly-
wood, California
YOGHURT INCUBATORS
Dr. Gaymont's Auto Thermal Yogourt Maker, Gaymont Laboratories, Inc., 311
North Clark Street, Chicago 10, Illinois
Therma-Cult (electric) International Yogurt Company, 8478 Melrose Place, Lo
Angeles 46, California
INDEX
Almond:
confections, 257
cookies, 240
filling, 230
milk, 27
sauce, 215
squares, 229
stuffing, 128
American chop suey, 86-87
American fruit cake, 217
American Jerusalem artichokes,
pickled, 264
Andalusian stewed heart, 113-114
Anise milk, 28
Appetizers:
apricot, 25
carrot-pineapple, 25
chicken liver-bacon, 95-96
cranberry-pineapple, 25
green pea, 25
mixed vegetables, 26
sauerkraut, 26
sauerkraut-tomato juice, 26
tomato juice, 26
tomato juice-liver, 26
tomato juice-rose hip, 26
watercress-pineapple, 25
Apple:
baked, honeyed, 198
butter spread, 16
cake, German, 220
crisp, 199
Apple: (cont.)
foam, 198
mead, 31
-nut loaf, 222
-nut pudding, Danish, 198
omelet, 198
pickles, 263
pie, deep dish, 247
-prune stuffing, 1 29
relish, raw, 260
-sage stuffing, 130
slices, baked, 198
stuffing, 130
tart filling, 252
Applesauce:
cake, 220
raw, 197
Appliances, 268-269
Apricot:
appetizer, 25
-Bavarian cream, 211-212
bread, 220
shake, 28
stuffing, 131
Armenian meat balls, 83
Asian lentils, 145
Asparagus loaf, 60
Asparagus souffte, 60
Autumn molded salad, 37
Autumn salad, 33
Autumn spread, 13
2J2
Index
Avocado:
dressing, 40
guacamole, 13
molded salad, 38
sherbet, 212
soup, 53-54
spread, 13
Bacon-barley puffs, 190
Banana:
bread, 220
frosting, 232
oatmeal cookies, 235
popsicles, 256
-rye bread, 175
smoothie, 28
Banbury tart filling, 252
Barley:
-apple pudding, 209
bread, 180
-lentil kasha, 159
meal scones, Scottish, 192
pilaff, 159
-soybean casserole, 159
Batter base, flourless, 245
Bean soup, black, 50
Bean sprout soup, 50
Beans:
in cheese sauce, 146
frijoles, Mexican, 146
lentil and bean croquettes, 146
loaf, 146
meat stew with, 147
and succotash, 147
Beans and Peas, Dried, 141-147 (see
also Beans, Lentils, Lima Beans)
Beef: (see also Meat Baf/s, Meat loaf,
Steak)
and cornmeal casserole, 81
Korean broiled, 80
and rye casserole, 81
soup, hearty, 46
and vegetable stew, 81
Beets:
borscht, Russian, 55
borscht, winter, 51
dressing, 39
-lemon conserve, 265-266
Beets: (cont.)
molded salad, 38
souffle*, 61
in yoghurt, 61
Berry:
butter, 17
ice cream, 214
pie filling, 247
pudding, basic, 200
whip, 210
Beverages, 25-31 (see also Appetiz-
ers, Eggnogs, Milks, Smoothies,
Shakes, Summer Coolers, Teas,
Punch, Mead)
Big seven confection, 256
Biscuits:
basic raised, 184
unraised soy, 184
unraised wholewheat-oatmeal, 184
Bisque, fish, 48
Blancmange, 211
Bleu cheese dressing, 39
Blintzes, buckwheat, 158
Blueberries, pickled, 264
Bohemian braided ring, 218
Bohemian puffs, 189
Boiled honey frosting, 231
Boston brown bread, 227
Bouillabaisse, 48
Bouquet:
for fish stock, 44
garni, 44
Brains:
braised, 109
broiled, no
filling for meat pastries, 112
au gratin, no
leftover, in
pancakes, Czechoslovakian, 112
salad, Turkish, 112
saute"ed calf's, 109
in savory sauce, no
with scrambled eggs, 1 1 1
souffle*, in
with spinach, 1 1 1
-sweetbread salad, 1 1 2
in tomato sauce, 1 1 1
Brazil nut:
cake, 223
pie shell, 246
stuffing, 128
Bread crumb garnishes, 87
Breads, 166-185: (see also Breads,
Quick)
banana rye, 175
cheese spoon, 178-179
cornbread, 177, 178
fluffy spoon, 178
leftover, 185
German sour rye, 174
kneaded soy- whole wheat, 179
Milwaukee rye, 174
mixed-grain spoon, 178
no-excuse, 170
no-knead, 171
no-knead oatmeal-wheat, 176
oatmeal-rye, 176
oatmeal-soy, 177
oatmeal-wheat, 175
one-hour wholewheat, 170
plain spoon, 178
quickie wholewheat, 170-171
rye-cornbread, 175
rye-wheat, 174
salt-rising cornbread, 177
soaked wheat, 171
sour cream cornbread, 178
steamed Dutch roggebrood, 173-
174
Swedish limpe, 173
Swiss rye, 173
unleavened wholewheat, 172
whole rye, with caraway seeds, 173
wholewheat, 169
wholewheat with eggs, 169
wholewheat with milk, 169
wholewheat with sprouted wheat,
172
wholewheat-gluten, 171-172
wholewheat plus, 170
yeast-rising cornbread, 177
Breads, Quick, 186-195 (see also Bis-
cuits, /Muffins, Popovers, Gems,
Puffs, Pancakes, Waffles)
Index
Breakfast dishes: (see also Cereal,
Porridge)
breakfast salad, 160
glorified Swiss breakfast, 160
Swiss breakfast, 160
vim and vigor breakfast, 160
Broccoli casserole, baked, 61
Brownies, wholewheat-carob, 228-
229
Brussels sprouts casserole, 61
Buckwheat:
basic, 158
blintzes, 158
pancakes, raised, 191
and potato soup, 51
Bulgur:
basic, 152
-raisin pudding, 207
stuffing, 129
Buns, wholewheat, 227
Butter cookies, 241
Butter with nuts, browned, 79
Butterhorns, wholewheat, 182
Buttermilk:
cooler, 30
homemade, 30
shake, 30
sherbet, 203
soup, 56
Butters:
berry, 17
cheese, 17
cress, 17
dill, 17
green pepper, 17
honey-apple, 265
lemon, 16
lemon-herb, 17
nut, spread, 18
orange, 17
peanut, 18
peanut-sunflower seed, 18
plum, 265
soy, 15
tarragon, 17
Cabbage:
rolls, stuffed, 6s
Index
Cabbage: (cont.)
saute*ed, 62
slaw, 34
sweet and sour, 62
with yoghurt, 62
Cake crumb pie shell, 246
Cake fillings, 230-231
Cake frostings, 231
Cakes, 216-233: (see also Cookies)
American fruit, 217
apple-nut loaf, 222
applesauce, 220
apricot bread, 220
baked English fruit, 218
baked fruit, 217
banana bread, 220
Bohemian braided ring, 218
Boston brown bread, 227
Brazil nut, 223
cheese, refrigerated, 224
cottage cheese, 223
cottage cheese-yoghurt, 224
date loaf, 222
date-nut loaf, 222
date ring, 219
English fruit, 217
flourless nut, 222
fruit-filled wholewheat ring, 225
fruit-nut, simple, 216
fruit tor ten, 221
fruit-wheat germ, 216
German apple, 220
German holiday loaves, 219
leftover, 230
Mexican fruit, 216
mixed grain-fruit, 219
muerbe teig, 221
oatmeal, 227
peanut butter loaf, 226
potato flour sponge, 226-227
pumpkin, 224
rye bread torte, 226
Scandinavian holiday loaves, 218
squash, 224-225
Swedish ring, 225
tangy cheese, 223
walnut, 222-223
wheat germ loaf, 226
Cakes: (cont.)
wholewheat pound, 226
wholewheat sponge, 225
Carob:
frosting, 232
-honey squares, 259
milk, 29
smoothie, 29
Carrots:
-cheese soup, 46
chiffon pie filling, 249
custard, 64, 202
dressing, 40
-honey spread, 14
loaf, 63
molasses cookies, 236
molded salad, 37
-nut spread, 1 3
and onions, glazed, 64
-pineapple appetizer, 25
poulette, 63
ring, baked, 64
-rhubarb jam, 265
souffle*, 64
soup, quick, 52-53
-soybean ring, 64-65
Cashew:
-almond loaf, 148
milk, 27
Casserole:
baked broccoli, 61
baked cauliflower-nut, 62
baked cheese-cornmeal, 138-139
barley-soybean, 159
beef and cornmeal, 81
beef and rye, 81
beef tongue, 115
Brussels sprouts, 61
cauliflower-nut, baked, 62
cheese with wholewheat berries,
139
chicken, 126
corn-cottage cheese, 65
corn-soy grits, 65
creole tripe, 104-105
eggplant, 66-67
English beef-kidney, 101-102
fish-corn, 122-183
Casserole: (cont.)
fish-vegetable, 120
French kidney, 102
ham, 82
herbed mushroom, 77
Italian kidney-rice, 103
lima bean, 146
meat and vegetable, 81
nut-oatmeal, 149-150
potato, 69
potato-nut, 69
rice-carrot, 154
rice-cheese, 153-154
rice-pumpkin, 154-155
soybean, 142-143
sweet potato, 73
sweet potato-prune, 74
sweetbread-mushroom, 108
sweetbread-pancake, 108
topping, 87
vegetable, 76
vegetable, cold, 78
vegetable, cold, steamed, 78
vegetable-soybean, 77
Casserole topping, 87
Cauliflower, 61-62
Cauliflower-nut casserole, baked, 62
Celery, stuffed, 19
Cereal:
blend, mix-your-own, 161
cracked grain, 161
mixed seed-flour, 161-162
raw cracked wheat, 161
soup, 50-51
whole grain, 161
Check List of Basic Natural Foods,
5-7
Cheddar cheese:
dressing, 39-40
piecrust, 245
Cheese, 135-140:
bread, 181
butter, 17
cake, refrigerated, 224
casserole with wholewheat berries,
139
charlotte, baked, 139
-cornmeal casserole, baked, 138
Index 275
Cheese: (cont.)
cottage cheese with herbs, 136
cottage cheese, homemade, 135
crackers, 23
cream cheese, homemade, 135-136
cubes, 58
fondue, 138
Irish moss, 137
koch kaese, 136
pastry, 88
pastry for meat or fish pies, 88
pie, 139
sandwiches, baked, 140
souffle*, 137-138
soup, New England, 45
soy, 137
-soy souffle*, 138
-spoon bread, 178-179
spreads, 15
tangy filled cottage cheese pan-
cakes, 136
tarts, Russian, 253
turnovers, 139
Chestnut:
pie filling (flourless), 250
pudding (flourless), 201
pure*e, 201
souffle* (flourless), 201
stuffing, 130
torte (flourless), 222
Chewy meal cakes, 192
Chicken:
from Aries, 127
en casserole, 126
with yoghurt, 126
Chicken liver:
and bacon appetizers, 95-96
with beef tongue, 96
-celery soup, 46
omelet, 133
pate*, 97
with polenta, 97
with risotto, 96-97
sauce, 98
Chinese egg rolls, 83-84
Chinese rice, 154
Chinese stewed tripe, 105
Chop suey, American, 86-87
276 Index
Chowder:
Italian fish, 48
wholewheat berry, 50
Christmas punch, 31
Christmas spice cookies, 241
Chutney, honey, 262
Chutney, raw Indian, 262
Cider vinegar, homemade, 262
Clabbered milk:
dessert, 203
homemade, 29
Clam dip, 1 2
Clam sauce, 125
Clams on shell, 119
Coconut:
custard, 201
drops, 257
milk, 28
-nut cookies, 240
-oatmeal cookies, 236
pie shell, 246
shreds, 254
soup, East Indian, 55
Coeur la creme, 203
Cole slaw dressing, 40
College confection, 256
Colonial custard, steamed, 202
Combination salads, 35
Compote, Danish winter, 196
Confections, 254-259:
almond, 257
balls, covering for, 254
banana popsicles, 256
big seven, 256
carob-honey squares, 259
coconut drops, 258
college, 256
cream cheese bonbons, 257
date-coconut carob balls, 255
date-pecan roll, 255
fruit lollipops, 256
fruit-nut sticks, 255
fruit rolls, 255
honey-coconut squares, 258
honey-soybean squares, 258
honeyed fruit rinds, 254
nut balls, 256
oatmeal macaroons, 257
Confections: (cont.)
peanut butter balls, 256
peanut butter squares, 256
sesame, 257
sesame balls, 258
sesame-fruit balls, 255
stuffed prunes, 255
sunflower macaroons, 257
watermelon popsicles, 255
wholewheat macaroons, 257
wholewheat-oatmeal chews, 258
Congee, 86
Conserve, beet-lemon, 265-266
Cookies, 234-242: (see also Confec-
tions)
almond, 240
banana-oatmeal, 235
butter, 241
carrot-molasses, 236
Christmas spice, 241
coconut-nut, 240
coconut-oatmeal, 236
cream cheese, 239
date-coconut, 235
eggless, 241-242
filbert (flourless), 240
flourless soy, 238
fruit, 235
golden, 236
leftover, 242
lemon, 235
molasses, 236
nut, 240
oatmeal, 237
oatmeal squares, 237
peanut butter dandies, 240
pecan, 239
raw fruit-carob, 234
rice flour, 238
rye-honey, 237
sesame, 239
sesame-oatmeal crisps, 239
soy, 238
soy-wholewheat, 238
springerle, 241
teething cookies for babies, 242
vanilla, 241
wholewheat, 237
Cookies: (cont.)
wholewheat-oatmeal, 236-237
yoghurt, 238
Cooler, buttermilk, 30
Coratella (lungs, heart and liver),
114
Corn: (see also Cornbread, Corn-
meal)
-cheese pie, 66
-cottage cheese casserole, 65
crisps, unsweetened, 23
pudding, baked, 65
-soy grits casserole, 65
-soybean succotash, 66
-wholewheat muffins, 187-188
Cornbread: (see also Corn, Corn-
meal)
-liver patties, broiled, 90
salt-rising, 177
sour cream, 178
stuffing, 128-129
yeast-rising, 177
Cornmeal: (see also Corn, Corn-
bread)
-cheese souffle", 138
crisps, 179
dumplings, 58
hasty pudding, 157
-oatmeal rolls, 184
pie, Puerto Rican, 85
pie shell, 246
pudding, 207
puffs, 208
souffle*, 157
waffles, 194
Yorkshire pudding, 157
Cottage cheese:
cake, 223
dessert, 204
dressing, 40
filled pancakes, tangy, 136
with herbs, 136
homemade, 135
molded dessert (Paskha), 203
pancakes filled with, 193
pancakes, Russian, 136
Paskha, 203
pie filling, 251
Index 277
Cottage cheese: (cont.)
pie filling, refrigerated, 251
sherbet, 212
spread, 15
-yoghurt cake, 224
Coventry tart filling, 253
Crab meat spread, 12
Cracked grain cereal, 161
Cracked wheat cereal, raw, 161
Cracked wheat steamed pudding,
206-207
Cracker crumbs, leftover, 24
Crackers, 20-24:
cheese, 23
millet, 23
oatmeal, 100% (wheatless), 22-23
Swedish hardtack, 22
wholewheat, 20
wholewheat-oatmeal, 2 1
wholewheat-soy, 21
Cranberry:
-apple relish, cooked, 261
-beet relish, raw, 261
dressing, 41
-pineapple appetizer, 25
relish, raw, 260
sherbet, 212
Cream:
apricot-Bavarian, 211-212
crusted honey-almond, 211
Spanish, 211
Cream cheese:
bonbons, 257
cookies, 239
homemade, 135-136
piecrust, 244-245
spread, 15
Creole sauce, 124
Creole tripe casserole, 104-105
Cress (see Water Cress)
Croquettes:
baked soybean, 142
baked vegetable-soybean, 78
bean-lentil, 146
Cucumber:
dressing, 40
-lemon molded salad, 37
sauce, cold, 124
Index
Cucumber: (cont.)
spread, 3
in sweet and sour sauce, 75
yoghurt molded salad, 37
Cucumbers, 75
Cup cakes:
molasses, 228
wholewheat, 227
Currant mead, 31
Custard:
basic (for muerbe teig), 221
carrot, 64, 202
coconut, 201
honey, 201-202
honey-peanut butter, 202
pie filling, basic, 251
squash or pumpkin, 202-203
steamed colonial, 202
sweet potato, 202
Custard desserts, 201-203 (see also
Custard)
Czech liver dumplings, 56
Czechoslovakian brain pancakes, 112
Dairy desserts, 203-206
Dandelion spread, 14
Danish apple-nut pudding, 198
Danish liver paste, 97-98
Danish winter compote, 196
Date:
-apple spread, 16
chiffon pie filling, 248
-coconut-carob balls, 255
-coconut cookies, 235
filling, 230
ice cream, 214
loaf, 222
mousse, 212
-nut loaf, 222
-nut spread, 16
-orange spread, 16
-pecan roll, 255
pudding, 200
ring, 219-220
spread, spiced, 15
torte, 221
Deep dish apple pie, 247
Dessert omelets, 198, 200
Dessert sauces, 215
Dessert toppings, 215
Desserts, 196-215 (see also under
Fruif, Puddings, Custard, Ge/a-
tin, Sherbet, etc., and individual
recipes)
Dill:
butter, 17
pickles, 264
sauce, 125
Dough for fruit torten, basic, 221
Dough, flourless, 245
Dressings, salad: (for stuffing for
meat, fish and vegetables see
Stuffings)
avocado, 40
basic French, 40
beet, 39
bleu cheese, 39
carrot, 40
cheddar cheese, 39
cole slaw, 40
cottage cheese, 40
cranberry, 41
cucumber, 40
fruit, 42
fruit juice, 42
fruit salad, cooked, 42
green summer, 41
Hawaiian, 40
honey, 42
honey-celery seed, 42
honey-yoghurt, 42
mayonnaise, uncooked, 41
oilless, 41
soy butter, 41
soy cheese, 41
tomato juice, 39
yoghurt, 39
Dry soup mix, homemade, 44
Dumplings:
cornmeal, 58
liver, Czech, 56
liver, Lithuanian, 56-57
nut, 57
potato, 58
wholewheat, 57
wholewheat sponge, 57
Index
Dutch roggebrood, steamed, 173-174
East Indian coconut soup, 55
East Indian lentil kedgeree, 145
Egg: (see also Eggs)
-celery spread, 14
fooyong, 133
froth (zabaglione), 203
-lentil spread, 14
rolls, Chinese, 83
soup, Italian, 48
spreads, 14
zabaglione, 203
Eggless cookies, 241-242
Eggless mayonnaise, 41
Eggnog:
honey, 29
lemon, 28
Eggplant:
baked, stuffed, 66
casserole, 66
loaf, 67
salad, 34
slices, baked, 67
souffle', 67
soup, 53
Eggs, 132-134: (see also Egg)
Florentine, 132
leftover, 134
Pennsylvania Dutch, 134
poached in cormneal mush, 132
scrambled, herbed, 133
stuffed, hard-cooked, 134
English beef-kidney casserole, 101-
102
English fruit cake (baked), 218
English fruit cake (unbaked), 217
English kidney stew, 102
English muffins, wholewheat, 183
Essence of sweet herbs, 44-45
Farmers' chop suey salad, 35
Farmers' yeast, 168
Fig:
-apple crisp, 199
filling (cakes), 230
filling (pies), 248
Filbert:
cookies (wheatless), 240
-potato loaf, 149
Filled fruit bars, 229
Filled pancakes, 193
Filling: (see also Stuffings)
almond, 230
apple tart, 252
banbury tart, 252
basic (for muerbe teig), 221
berry, 247
carrot-chiffon, 249
chestnut (flour-less), 250
cottage cheese, 251
cottage cheese (refrigerated), 251
Coventry tart, 253
custard, basic, 251
date, 230
date-chiffon, 248
fig (cakes), 230
fig (pies), 248
fruit (for deep dish pie), 247
leftover, 230-231
lemon, frozen, 249
molasses-prune, 247
orange-coconut, 248-249
prune, fluffy, 248
pumpkin chiffon, 249
raisin, 230
raw fruit, 247
soybean, spiced, 250
strawberry chiffon, 248
sweet potato, 250
tart, old-fashioned, 252
wholewheat-fruit tart, 252-253
yoghurt, 250
yoghurt-cream cheese, 250-251
Fines herbes, 44
Finnish baked liver, 92
Fish: (see also Sea Food)
baked in sour-sweet sauce, 119-120
balls, 58
bisque, 48
chowder, Italian, 48
-corn casserole, 122-123
-cornmeal balls, 57
-cornmeal muffins, 123
fillets, broiled, 119
280 Index
Fish: (cont.)
flounder, escabeche of, 121
kebabs, 120
loaf, baked, 123
loaf, Norwegian, 120
omelet, baked, 122
souffl^, 122
spread, 12
stock, 44
-vegetable casserole, 120
Flavorings for soups and stews, 44-45
Flounder, escabeche of, 121
Fluffy prune pie filling, 248
Fondue, cheese, 138
Fowl, 126-131 (see also Chicken)
French dressing, basic, 40
French kidney casserole, 102
French sweetbreads, 109
French sweetbreads, braised, 107
French vanilla ice cream, 214
Frijoles, Mexican, 146
Frosting:
banana, 232
boiled honey, 231
carob, 232
honey, 231
honey-apricot, 232
leftover, 233
lemon-orange, 232
peanut butter, 232
raisin-yoghurt, 232
tinted coconut shred, 231
tinted cream cheese, 231
Frozen lemon pie filling, 249
Fruit:
cake, simple, 216
compote, 196
cookies, 235
conserve, raw, 265
dressing, 42
filled wholewheat ring, 225
filling for deep dish pie, 247
gelatin, basic, 210
ice cream, 213-214
juice dressing, 42
jumble, 196
lollipops, 256
milk shake, 28
Fruit: (cont.)
-nut sticks, 255
pancakes filled with, 193
platter, festive, 197
pudding, 196
rolls, 255
roly, baked, 197
salad dressings, 41-42
slices, wholewheat, 197
souffle", basic, 197
soup, 56
spreads, 15-16
-wheat germ cake, 216
whip, basic, 210
-yoghurt whip, 210
Garnishes for:
breads, rolls and biscuits, 185
cooked vegetables, 79
frostings, 232
meat dishes, 87
quick breads, 195
salads, 42
sea foods, 123
Gazpacho, 54
Gelatin:
basic fruit, 210
desserts, 209-212
Gems:
leftover, 188
wholewheat, 188
wholewheat-buttermilk, 188
wholewheat-date, 188
German apple cake, 220
German gruenkern soup, 51
German holiday loaves, 219
German kidney soup, 47
German pancake, baked, 133
German puffs, 190
German rice ring with liver, 93-94
German sour rye bread, 174
Glorified Swiss breakfast, 160
Golden cookies, 236
Golden slaw, 34
Grain:
desserts, 206-209
-seed wafers, 23
Index 281
Grains, 151-162 (see also Cereals,
Breakfast Dishes, Porridge, and
individual grains and recipes)
Grains, sprouting of, 163-165
Greek lemon soup, 53
Green pea appetizer, 25
Green pepper butter, 17
Green salad with julienne cheese, 35
Green soybeans in pods, 70
Green soybeans, steamed, 70
Green summer dressing, 41
Greens for salads, 32
Ground meat, 82-85 (see also Meat
Balls, Meat Loaf)
Gruenkern soup, German, 51
Guacamole, 13
Ham:
casserole, 82
loaf, 85
pie, Polish, 85-86
Hasty pudding, 157
Hawaiian dressing, 40
Heart:
Andalusian stewed, 113
with apples, baked, 1 14
braised, stuffed, 113
broiled, 113
Italian, saute*ed, 114
Italian, stewed, 114
leftover, 115
patties (beef), 114-115
quantities for serving, 1 1 2
Herb soup, 54-55
Herb vinegar, homemade, 263
Herbed bread, 181
Herbed brown rice soup, 50
Herbs for salads, 32
Hollandaise sauce, 78
leftover, 78
Homemade:
buttermilk, 30
cheeses, 135-137
kefir, 30
mead, 31
peanut butter, 18
pectin, 266
sauerkraut, 261-262
Homemade: (cent.)
sour cream, 29-30
soy milk, 27
vinegars, 263
yoghurt (dessert), 206
yoghurt (drink), 29
Honey:
-almond cream, crusted, 211
-apple butter, 265
-apricot frosting, 232
-celery seed dressing, 42
-coconut squares, 258
chutney, 262
custard, 201
eggnog, 29
frosting (boiled), 231
frosting (uncooked), 231
hard sauce, 231
ice cream with gelatin, 213
ice cream, cooked, 213
ice cream, uncooked, 213
jelly, 266
meringue, 231
mint sauce, 87
peach jam, 266
-peanut butter custard, 202
raisin sauce, 87
sauce (frosting), 231
-soybean squares, 258
vinegar, homemade, 263
-yoghurt dressing, 42
Honeyed:
baked apple, 198
baked pears, 199
fruit rind, 254
Hopping John, Southern, 147
Hutzelbrot, 219
Ice cream:
berry, 214
date, 214
French vanilla, 214
fruit, 213
honey with gelatin, 213
honey, cooked, 213
honey, uncooked, 213
lemon, 214
nut, 214
282 Index
Ice Cream: (con I.)
taffy, 214-215
Indian chutney, raw, 262
Indian pudding, baked, 207
Irish moss cheese, 137
Italian egg soup, 48
Italian fish chowder, 48
Italian heart, stewed, 114
Italian kidney-rice casserole, 103
Italian liver balls, 98
Italian lung-bean stew, 116
Italian polpette, 82-83
Italian tripe, 106
Italian tripe, stewed, 105
Jam:
carrot-rhubarb, 265
honey-peach, 266
Japanese flank steak, 71
Jelly:
honey, 266
lemon-honey, 267
pectin for making, 266
Journeycakes, baked, 191
Jule kaga, 218-219
Kasha, 158
Kasha, barley-lentil, 159
Kefir beverage, 30
Kefir cheese, 206
Kidneys:
braised, 100
en brochette (veal), 99
broiled, 99
broiled (veal), 100
casserole, English, 101-102
casserole, French, 102
-cheese spread, 1 2
in cranberry juice (veal), 100
Creole, 100-101
French style (lamb), 101
hash, 103
kebab, 99
and lamb, broiled, 100
leftover, 103-104
loaf, baked, 103
and mushrooms, 100
Kidneys: (cont.)
omelet, 104
-rice casserole, Italian, 103
saut (veal), 101
saut, savory (lamb), 102
souffl6, 103-104
soup, German, 47
soup, Russian, 47
stew, English, 102
stuffed in onions, 102-103
in succulent sauce, 99
Kitchen bouquet, 44
Koch kaese, 136
Korean broiled beef, 78
Korean spinach, 71
Lamb and parsley stew, Persian, 80
Leavened zwieback, 21-22
Legumes, dried, 141-146
Leftover meats, 86-87
Leftovers supreme, 86
Lemon:
butter, 16
cookies, 235
e gg n g> 28
herb butter, 17
-honey jelly, 266
ice cream, 214
-orange frosting, 232
soup, Greek, 53
Lentils:
Asian, 145
baked in sweet-sour sauce, 144-145
kedgeree, East Indian, 145
loaf, baked, 144
rissoles, 145
roast, 144
sauce, sweet-sour, 124
soup, 49
Spanish, 145
stuffing, 127
timbales, 145
Lima Beans:
baked, 70
casserole, 146
fresh, 70
savory, 146
soup, 49
Index 283
Liquid yeast, 168
Lithuanian liver dumplings, 56-57
Liver:
-bacon patties, baked, 94
baked in sour cream, 91
baked (beef), 91
and beef loaf, 93
beef tongue with chicken livers,
96
braised, 89
broiled, 90
-carrot spread, 1 2
chicken liver omelet, 133
with cider, baked, 91-92
with currants, baked, 91
directions for preparing, 90
dumplings, Czech, 56
dumplings, Lithuanian, 56-57
Finnish, baked, 92
German rice ring, with, 93-94
-kidney kebab, 91
leftover, 98
loaf with carrots, baked, 93
loaf, Russian, baked, 92-93
loaf, savory, 93
in mushroom sauce, 95
paste, Danish, 97-98
pat6, 11-12
patties, broiled, 90
polenta with chicken livers, 97
potted (calf's), 96
risotto, with chicken livers, 96-97
roulades, 95
sautded (flourless), 90
scalloped, with potatoes, 92
shashlik, broiled, 90-91
smothered, 97
souffle", 98
soup, chicken liver-celery, 46
soup, northern European, 45-46
soup, Spanish, 46-47
spread, 11
stew (pork), 96
stuffed in baked onions, 94
stuffed in cabbage leaves, 94-95
stuffed in green peppers, 94
in sweet-sour sauce, 95
Loaf:
apple-nut, 222
asparagus, 60
baked fish, 123
baked kidney, 103
baked lentil, 144
baked liver with carrots, 93
baked Russian liver, 92-93
basic meat, chilled, 85
bean, 146
carrot, 63
cashew-almond, 148
date, 222
date-nut, 222
eggplant, 67
enriched meat, 84-85
filbert-potato, 149
ham, 85
liver and beef, 93
meat with wholewheat berries, 84
Norwegian fish, 120
peanut butter, 226
peanut-spinach, 149
pecan, 148
potato, 69
savory liver, 93
savory meat, 84
soybean-lentil, 143
vegetable-soybean, 77
vegetable-soy grits, 78
walnut-cheese, 148-149
wheat germ cake, 226
Low calorie sauce, 215
Lungs:
lung-bean stew, Italian, 116
lungs, Russian pot roast of, 1 17
preparation of, 116
Macaroons:
oatmeal, 257
sunflower, 257
wholewheat, 257
Madrilene, 54
Marmalade, mock, 266
Mayonnaise:
eggless, 4 i
uncooked, 4 1
284 Index
Mead:
apple, 31
currant, 31
Meal pancakes, chewy, 192
Meat and vegetable casserole, 81
Meat balls:
Armenian, 83
with buckwheat, Russian, 84
Norwegian, 83
Meat casseroles, 80-82
Meat loaf:
basic chilled, 85
enriched, 84-85
savory, 84
with wholewheat berries, 84
Meat pies:
Polish ham pie, 85-86
Puerto Rican cornmeal pie, 85
Meat spreads, 11-12
Meat stock, 43
Meats, leftover, 86
Mexican frijoles, 146
Mexican fruit cake, unbaked, 216-
217
Milks:
almond, 27
anise, 28
apricot shake, 28
carob, 29
cashew, 27
coconut, 28
-fruit shrub, 28
nut, 27
orange-coconut, 27
peanut, 27
shake, fruit, 28
smoothie, 28
soy, 27
soy smoothie, 27
soybean, 26-27
soy-fig shake, 27
spiced soy, 27
strawberry smoothie, 28
-wholewheat shake, 27
Millet:
basic, 155
crackers, 23
Millet: (cont.)
leftover, 156
-oat waffles, 194
pudding, 208
souffle, 156
waffles, 194
Milwaukee rye bread, 174-175
Minted onion rings, 261
Mix-your-own-cereal blend, 161
Mixed fruit spread, 16
Mixed grain fruit cake, 219
Mixed grain spoon bread, 178
Mock marmalade, 266
Molasses:
cookies, 236
cup cakes, 228
-prune pie filling, 247
spread, 195
Mold, sea food, 38-39
Molded cottage cheese dessert
(Paskha), 203
Molded salads:
autumn, 37
avocado, 38
beet, 38
carrot, 37
cucumber-lemon, 37
cucumber-yoghurt, 37
loaf, 38
soybean, 38
spring, 36
summer, 36
winter, 37
Mousse:
date, 212-213
roquefort, 39
strawberry, 212
Muerbe teig, 221
Muerbe teig pie shell, 246
Muffins:
corn-wholewheat, 187-188
fish-cornmeal, 123
leftover, 188
wheat germ, 187
whole grain yeast, 187
wholewheat, 187
wholewheat English, 183
Muscle Meats, 80-88 (see also Beef,
Ground Meat, Meat Balls, Meat
loaf, Sfews, Cassero/es, and in-
dividual recipes)
Mushroom:
casserole, herbed, 77
pickled, 264-265
Mussels, stuffed, 121-122
New England cheese soup, 45
No-excuse bread, 170
No-knead bread, 171
Noodles:
flourless, 59
soy, 59
wholewheat, 58-59
Norwegian fish loaf, 120
Norwegian meat balls, 83
Nut:
balls, 256
-buckwheat stuffing, 128
butter spread, 18
butters, 18
cake (flourless), 222
cookies, 240
-cornmeal patties, 149
cream, 215
-crumb pie shell, 246
dumplings, 57
ice cream, 214
milks, 27
-oatmeal casserole, 149-150
piecrust, 244
-raisin bread, 180-181
soup, 48-49
squares, 229
sticks, 229
Nut Entrees, 148-150:
leftover, 150
Oatmeal:
cake, 227
cookies, 237
crackers, 100% (wheatless), 22-23
fruit squares, 228
macaroons, 257
pudding, 208
-rye bread, 176
Index 285
Oatmeal: (cont.)
shortbread, 228
souffle* , 156-157
-soy bread, 177
squares, 237-238
waffles, 195
-wholewheat bread, 176
-wholewheat bread, no-knead, 176
Oats: (see also Oatmeal)
breads, 175-177
pancakes, 191
steamed, 156
Oilless dressing, 41
Old-fashioned tart filling, 252
Omelets:
apple, 198
baked fish, 122
baked fluffy, 133
chicken liver, 133
German baked pancake, 133
kidney, 104
strawberry, 200
zucchini, 75
Onions:
pie, 68
ring, baked, 67-68
rings in beet juice, 261
rings, minted, 261
soup, 52
Orange:
butter, 17
-coconut milk, 27
-coconut pie filling, 248-249
-honey spread, 195
-milk sherbet, 210-211
stuffing, 131
yoghurt, 29
Organ Meats, 89-117 (see also
Brains, Liver, Lungs, Heart,
Tongue, Tripe, Sweefbreads)
Oriental congee, 86
Oriental spread, 16
Oyster stuffing, 127
Oysters on shell, 1 19
Pancakes:
all-soy, 192
baked potato, 69
286 Index
Pancakes: (cont.)
brain, Czechoslovakian, 112
buckwheat, raised, 191-192
chewy meal cakes, 192
filled with cottage cheese, 193
filled with fruit, 193
German, baked, 133
journeycakes, baked, 191
leftover, 193
oat, 191
Russian cottage cheese, 1 36
rye, 191
rye-cornmeal, 191
sour dough, 192
sweet potato, 74
tangy cottage cheese, filled, 136
wholewheat, 190
wholewheat with yeast, 190-191
Parsnips, steamed, 68
Party punch, 41
Paskha (molded cottage cheese des-
sert), 203
Pastries, 243-253 (see also Piecrusts,
Pie Shells)
Pastry dough, leftover, 246-247
Patties:
baked liver-bacon, 94
beef heart, 114-115
broiled cornbread-liver, 90
broiled liver, 90
broiled sprouted wheat, 151
nut-cornmeal, 149
potato, 69
rice, 153
Peanut:
milk, 27
-spinach loaf, 149
Peanut butter:
balls, 256
dandies, 240-241
frosting, 232
homemade, 18
loaf, 226
squares, 256
Pears, honeyed baked, 199
Peas, Dried Beans and, 141-147
Peas, leftover, 147
Pecan cookies, 239
Pecan loaf, 148
Pectin, homemade, 266
Pennsylvania Dutch eggs, 134
Peppers, Sweet:
saute*ed, 73
stuffed, 72-73
Persian lamb and parsley stew, 71
Philadelphia tripe soup, 47
Pickled: (see also Pickles)
American Jerusalem artichokes,
264
blueberries, raw, 264
mushrooms, 264-265
rind, 263-264
Pickles: (see also Pickled)
apple, 263
dill, 264
thousand island, 264
Pickling juice, leftover, 265
Pie:
cheese, 139
corn-cheese, 66
dessert pies, 243-253
onion, 68
Polish ham, 85-86
Puerto Rican cornmeal, 85
spinach, 70-7 1
Piecrust: (see also Pie Shells)
cheddar cheese, 245
cream cheese, 244-245
flourless batter base, 245
leftover, 246-247
nut, 244
soy cheese, 245
rye-rice, 244
wholewheat, 243-244
wholewheat soy, 244
yeast, 243
yeast, with potatoes, 244
Pie fillings:
apple, 247
basic custard, 251
berry, 247
carrot chiffon, 249
chestnut (flourless), 250
cottage cheese, 251
date chiffon, 248
fluffy prune, 248
Index 287
Pie fillings: (cont.)
frozen lemon, 249
fruit, for deep dish pie, 247
leftover, 251
molasses-prune, 247
orange-coconut, 248-249
pumpkin chiffon, 249
raw fruit, 247
refrigerated cottage cheese, 251
spiced soybean, 250
strawberry chiffon, 248
sweet potato, 250
yoghurt, 250
yoghurt-cream cheese, 250-251
Pie shells:
Brazil nut, 246
cake crumb, 246
coconut, 246
cornmeal, 246
muerbe teig, 246
nut-crumb, 246
rye, 245
toasted soybean, 246
wheat germ, 245
wholewheat-raisin, 245
zwieback, 246
Pilaff, barley, 1 59
Pilau (rice), 154
Plum butter, 265
Polenta (cornmeal), 158
Polenta with chicken livers, 97
Polish ham pie, 85-86
Polpette, Italian, 82-83
Popovers:
cornmeal, 189
leftover, 189
rye, 189
soy-gluten, 189
wholewheat, 189
Poppy seed sauce, 79
Popsicles:
banana, 256
watermelon, 255
Porridge:
leftover, 162
soy-cornmeal, 162
soy-oatmeal, 162
Pot roast, lung, Russian, 116-117
Potato:
bread, 181
casserole, 69
dumplings, 58
flour sponge cake, 226-227
leftover, 70
loaf, 69
-nut casserole, 69
pancakes, baked, 69
patties, 69-70
rolls, 183
soup, 51
stuffing, 130
water, 68
Potatoes, 68-70 (see also Sweet Po-
tatoes)
Potatoes, sweet (see Sweet Potatoes)
Powdered fruit rind, 254
Powdered orange rind, 254
Preserves:
beet-lemon conserve, 265
carrot-rhubarb, 265
honey-apple butter, 265
honey jelly, 266
honey peach jam, 266
lemon-honey jelly, 267
mock marmalade, 266
pectin, in making, 266
plum butter, 265
raw fruit conserve, 265
Prune whip, baked, 200
Puddings:
baked corn, 65
baked wholewheat berry, 206
basic berry, 200
bulgur-raisin, 207
cornmeal, 207
chestnut (flourless), 201
cracked wheat, steamed, 206
Danish apple-nut, 198
date, 200
fruit, 196
Indian, baked, 207
leftover, 207
millet, 208
molded rice, 209
oatmeal, 208
raisin-ginger, 200-201
288 Index
Puddings: (cont.)
rice, 208
rice ring, baked, 209
steamed fluffy rice, 208
wholewheat, steamed, 207
Yorkshire cornmeal, 157
Puerto Rican cornmeal pie, 85
Puffs:
barley-bacon (flourless), 190
Bohemian, 189-190
cornmeal, 208
German, 190
leftover, 190
sweet potato, 74
wholewheat, 253
Pumpkin:
cake, 224
chiffon pie filling, 249
directions for preparing, 71
herbed, steamed, 71
soup, 52
Punch:
Christmas, 31
party, 31
Thanksgiving, 31
Quick bread spreads, 195
Quick Breads, 186-195
Quickie wholewheat bread, 170
Radish relish, raw, 260
Ragout of sweetbreads, 108
Raised buckwheat pancakes, 191-192
Raisin:
-coconut spread, 15
filling, 230
-ginger pudding, 200-201
-yoghurt frosting, 232
Raw fruit: (see also under Fruit, Rel-
ishes, Salads, and individual
fruits such as Apple, Banana,
Orange, etc.)
-carob cookies, 234
pie filling, 247
Refrigerated cheese cake, 224
Refrigerated cottage cheese pie fill-
ing, 251
Relishes, 260-267:
cooked cranberry-apple, 261
homemade sauerkraut, 261-262
honey chutney, 262
minted onion rings, 261
onion rings in beet juice, 261
raw apple, 260
raw cranberry, 260
raw cranberry-beet, 261
raw Indian chutney, 262
raw radish, 260
tomato, 261
Rhubarb:
baked, 199
Brown Betty, 200
sauce, raw, 215
Rice:
-almond stuffing, 129
-carrot casserole, 154
-cheese casserole, 153-154
Chinese, 154
-mushroom stuffing, 127-128
patties, 153
pilau, 154
pudding, 208
pudding, molded, 209
pudding, steamed, fluffy, 208
-pumpkin casserole, 154
ring, baked, 209
ring with liver, German, 93-94
risotto, 153
risotto with chicken livers, 96-97
soup, herbed, 50
squares, 57
steamed, 153
Rice, wild (see Wild Rice)
Rice flour cookies, 238
Rind:
honeyed fruit, 254
pickled, 263-264
powdered fruit, 254
Rings:
baked onion, 67-68
Bohemian braided, 218
carrot-soybean, 64-65
date, 219
fruit-filled wholewheat, 225
German rice with liver, 93-94
Index
Rings: (cont.)
soybean, 142
Swedish, 225
Risotto (rice), 153
Risotto with chicken livers, 96-97
Roggebrood, steamed Dutch, 173-
174
Rolls:
cornmeal-oatmeal, 184
potato, 183
wholewheat, 182
wholewheat butterhorns, 182-183
wholewheat cloverleaf, 182
wholewheat Parker House, 183
yeast, 181-184
Roquefort mousse, 139
Roulades, liver, 95
Rumanian stewed tripe, 105
Russian:
beet borscht, 55
cheese tarts, 253
cottage cheese pancakes, 136
kidney soup, 47
liver loaf, baked, 92-93
meat balls and buckwheat, 84
pot roast of lungs, 117
veal chops with brains, no
Rye: (see also Rye Breads)
-cornmeal pancakes, 191
-honey cookies, 237
-oatmeal squares, 228
pancakes, 191
pie shell, 245
popovers, 189
-rice piecrust, 244
souffle", 152
whole, steamed, 152
Rye breads: (see also Rye)
banana, 175
with caraway seeds, 173
-corn, 175
German sour, 174
Milwaukee, 174-175
steamed Dutch roggebrood, 173-
174
Swedish limpe, 173
Swiss, 173
torte, 226
Rye breads: (cont.)
-wheat, 174
Salad Dressings, 39-42 (see also
Dressings)
Salads, 32-42:
autumn, 33
brain-sweetbread, 112
brain, Turkish, 112
breakfast, 160
combination, suggested, 35-36
eggplant, 34
farmers' chop suey, 35
green, with julienne cheese, 35
of India, 36
leftover, 39
soybean-cheese, 35
soybean-vegetable, 35
spinach, 34
spring, 33
stuffed tomato, 34
summer, 33
sweetbread, 35
sweetbread-chicken, 35
winter, 34
yam-fruit, 36
Salt-rising corn bread, 177
Sauces:
almond, 215
browned butter with nuts, 79
chicken liver, 98
clam, 125
Creole, 124
cucumber, cold, 124
dessert, 215
dill, 125
hollandaise, 78
honey (desserts), 231
honey hard, 231
honey-mint, 87
honey-raisin, 87
low calorie, 215
meat, 87
for meat casserole, 87
poppy seed, 79
raw rhubarb, 215
savory, 79
sea food, 124-125
290 Index
Sauces: (con I.)
shrimp, 124
sweet-sour lentil, 1 24
vegetable, 78-79
white, 79
yoghurt-caraway seed, 78-79
Sauerkraut:
appetizer, 26
homemade, 261-262
-tomato juice appetizer, 26
Savory sauce, 79
Scandinavian holiday loaves, 218-219
Scones, Scottish barley meal, 192
Sea Food, 118-125: (see also Fish]
bouillabaisse, 48
broiled fish fillets, 119
clams on shell, 119
escabeche of flounder, 121
fish baked in sour-sweet sauce, 119
fish kebabs, 120
fish-vegetable casserole, 120
jambalaya, 122
leftover, 122-123
mold, 38
Norwegian fish loaf, 120
oysters on shell, 119
pot pie, 120-121
shrimps in piquant sauce, 121
stuffed mussels, 121-122
spreads, 12
Seed drink, 26
Seeds for salads, 32-33
Sesame:
balls, 258
confection, 257
cookies, 239
-fruit balls, 255
oatmeal crisps, 239
seed nibbles, 24
Shakes:
apricot, 28
buttermilk, 30
fruit milk, 28
milk-wholewheat, 27
soy-fig, 27
Sherbet:
avocado, 212
buttermilk, 203
Sherbet: (cont.)
cottage cheese, 212
cranberry, 212
orange milk, 210
soy cheese, 204
watermelon popsicles, 255
yoghurt, 206
Shortbread, oatmeal, 228
Shrimp:
in piquant sauce, 121
sauce, 124
stuffing, 128
Shrub, milk-fruit, 28
Slaw:
cabbage, 34
golden, 34
Small cakes, 227-230
Smoothies (beverages):
banana, 28
carob, 29
milk, 28
milk-soy, 27
strawberry, 28
Snacks and pickups, 18-19
Soaked wheat bread, 171
Souffle:
asparagus, 60
basic fruit, 197
beet, 61
brain, 109-110
carrot, 64
cheese, 137-138
cheese-soy, 138
chestnut (flourless), 201
cornmeal, 157
cornmeal-cheese, 138
eggplant, 67
fish, 122
kidney, 103-104
liver, 98
millet, 155
oatmeal, 156
rye, 152
soybean, 143
spinach, 71
tomato, 75
wholewheat, 151-152
Soup garnishes, 56-59
Soups, 43.59:
avocado, 53-54
basic cream of vegetable, 51
bean sprout, 50
black bean, 50
bouillabaisse, 48
buckwheat and potato, 5 1
buttermilk, 56
carrot, quick, 52-53
carrot-cheese, 46
cereal, 50-51
chicken liver-celery, 46
cream of soy, 49
cream of spinach, 53
dilled vegetable, 52
East Indian coconut, 55
eggplant, 53
fruit, 56
gazpacho, 54
German gruenkern, 51
German kidney, 47
Greek lemon, 53
hearty beef, 46
hearty cold weather, 45-53
herb, 54-55
herbed rice, 50
Italian egg, 48
Italian fish chowder, 48
lentil, 49
lima bean, 49
madrilene, 54
New England cheese, 45
Northern European liver, 45-46
nut, 48-49
onion, 52
Philadelphia tripe, 47
potato, 51-52
pumpkin, 52
Russian beet borscht, 55
Russian kidney, 47
soybean, 49
soy-vegetable, 54
Spanish liver, 46-47
spinach, 55
spinach, cream of, 53
squash-chestnut, 52
tomato, 53
tomato, chilled, 55
Index 291
Soups: (cont.)
Turkish tripe, 47-48
Turkish yoghurt, 55
Turkish yoghurt-beef, 46
vichyssoise, 54
water cress, 55
wholewheat berry chowder, 50
winter borscht, 51
Sour cream, homemade, 29-30
Sour cream cornbread, 178
Sour dough:
pancakes, 192
starter, 168
Sour rye, German, 174
Sources of Supply for Natural Foods,
7-10
Southern Hopping John, 147
Soy: (see also Soybeans)
all-soy pancakes, 192
biscuits, unraised, 184
breads, 179-180
butter, homemade, 15
butter dressing, 41
cheese dressing, 41
cheese, homemade, 137
cheese piecrust, 245
cheese sherbet, 204
cheese spread, 15
cookies (wheatless), 238
-cornmeal porridge, 162
-fig shake, 27
flour spread, 14
-gluten popovers, 189
grits stuffing, 127
milk, homemade, 26-27
milk, spiced, 27
noodles, 59
-oatmeal porridge, 162
soup, cream of, 49
spoon bread, 180
spreads, 14-15
vegetable soup, 54
waffles, 195
wholewheat bread, kneaded, 179
wholewheat bread, no-knead, 179-
180
wholewheat cookies, 238
Index
Soybeans: (see also Soy)
baked, 143
casserole, 142-143
-cheese salad, 35
croquettes, baked, 142
dried, 141-144
filler, basic, 142
leftover, 144
-lentil loaf, 143
and limas, fresh, 70
milk, homemade, 26
molded salad, 38
in pod, green, 70
pulp, 141
ring, 142
roasted, 144
souffle", 143
soup, 49
spiced pie filling, 250
spread, 15
squares, 143-144
steamed, green, 70
stewed, 143
-vegetable salad, 35
Soyburgers, broiled, 142
Spanish cream, 211
Spanish lentils, 145
Spanish liver soup, 46
Specialty breads, 180-181
Spiced date spread, 15
Spiced soybean pie rilling, 250
Spinach:
Korean, 71
pie, deep dish, 70-71
salad, 34
souffle", 71
soup, 55
soup, cream of, 53
Spoon bread:
cheese, 178-179
fluffy, 178
mixed grain, 178
plain, 178
soy, 180
Spreads, 11-19:
apple butter, 16
autumn, 13-14
avocado, 13
Spreads: (cont.)
butter, 16-18
carrot-honey, 14
carrot-nut, 13
cheese, 15
clam dip, 12
combination nut butter, 18
combination vegetable, 14
cottage cheese, 15
crab meat, 12
cream cheese, 15
cress, 13
cucumber, 13
dandelion, 14
date-apple, 16
date-nut, 16
date-orange, 16
egg-celery, 14
egg-lentil, 14
fish, 12
fruit, 15-16
guacamole, 13
kidney-cheese, 12
liver, 11
liver-carrot, 12
liver pate", 11-12
meat, 12
mixed fruit, 16
molasses, 195
nut butter, 18
orange-honey, 195
Oriental, 16
raisin-coconut, 15
soy butter, 1 5
soy cheese, 15
soy flour, 14
soybean, 15
spiced date, 15
spring, 13
sweet potato, 14
tomato, 13
vegetable, 13-14
Spring:
molded salad, 36
salad, 33
spread, 13
Springerle, 241
Index
Sprouted wheat balls, 207
Sprouted wheat patties, broiled, 151
Sprouting containers (see Sprouts)
Sprouts, 163-165: (see also Soy-
beans)
containers for sprouting, 163-164
methods of sprouting, 163
saute'ed, 165
steamed, 165
Squash:
cake, 224-225
-chestnut soup, 52
custard, 202-203
herbed steamed, 71
honeyed baked, 71
stuffed baked, 72
Starter, sour dough, 168
Steak:
Japanese flank, 80
tartare, 84
Stews: (see also Casseroles)
bean and meat, 147
beef and vegetable, 81
English kidney, 102
Italian lung-bean, 116
Persian lamb and parsley, 80-81
pork liver, 96
vegetable, 76
vegetable-chestnut, 77
Stock:
fish, 44
meat, 43
strained vegetable, 43
Strawberry:
chiffon pie filling, 248
mousse, 212
omelet, 200
smoothie, 28
String beans, herbed, 72
String beans, steamed, 72
Stuffed prunes, 255
Stuffings, 127-131:
almond, 128
apple, 130
apple-prune, 129
apple-sage, 130
apricot, 131
Brazil nut, 128
Stuffings: (cont.)
bulgur, 129
chestnut, 130
cornbread, 128
lentil, 127
nut-buckwheat, 128
orange, 131
oyster, 127
potato, 130
rice-almond, 129
rice-mushroom, 127-128
shrimp, 128
soy grits, 127
vegetable, 130
wild rice, 129
yam, 129
Summer coolers, 29-30
Summer dressing, green, 41
Summer molded salad, 36
Summer salad, 33
Summer soups, chilled, 53-56
Sunflower macaroons, 257
Sunflower seed-peanut butter, home-
made, 18
Surprise casserole, 82
Swedish hardtack, 22
Swedish limpe, 173
Swedish ring, 225
Sweetbreads:
braised, 106
en brochette, 107-108
broiled, 107
broiled breaded, 107
-chicken salad, 35
French, 109
French braised, 107
leftover, 108
-mushroom casserole, 108
-pancake casserole, 108
-pineapple-bacon, broiled, 107
ragout of, 108-109
salad, 35
with vegetables, 109
with vegetables, braised, 106-107
Sweet Potatoes:
casserole, 73
custard, 202
honeyed, 73-74
Index
Sweet Potatoes: (cont.)
pancakes, 74
pie filling, 250
prune casserole, 74
puff, 74
spread, 14
Sweet-sour lentil sauce, 124
Swiss breakfast, 160
Swiss breakfast, glorified, 160
Swiss rye bread, 173
Taffy ice cream, 214-215
Tangy cheese cake, 223
Tarragon butter, 17
Tart fillings: (see also Pie fillings)
apple, 252
Banbury, 252
Coventry, 253
old-fashioned, 252
wholewheat-fruit, 252-253
Tart pastry, 252
Tarts, 251-253
Tarts, Russian cheese, 253
Teas, 30-31
Teething cookies for babies, 242
Thanksgiving punch, 31
Thousand Island pickles, 264
Tinted coconut shred frosting, 231-
232
Tinted cream cheese frosting, 231
Toasted soybean pie shell, 246
Tomato:
relish, 261
salad, stuffed, 34
souffl^, 75
soup, 53
soup, chilled, 55
spread, 13
stuffed, 75
timbales, 74-75
Tomato Juice:
appetizer, 26
dressing, 39
-liver appetizer, 26
-rose hip appetizer, 26
Tomatoes, 74-75
Tongue:
braised, 115
Tongue: (cont.)
casserole, 115
with chicken livers, 96
en gele*, 115-116
au gratin, 116
leftover, 115-116
in sweet-sour sauce, 116
Torte:
chestnut (flourless), 222
date, 221
rye bread, 226
Tossed salads, 33-36 (see also Sal-
ads)
Tripe:
broiled, 104
broiled, breaded, 104
casserole, creole, 104-105
Chinese, stewed, 105
creamed, 105-106
Italian, 106
Italian, stewed, 105
a la king, 106
leftover, 105-106
Rumanian stewed, 105
soup, Philadelphia, 47
soup, Turkish, 47-48
Turkish brain salad, 112
Turkish tripe soup, 47-48
Turkish yoghurt soup, 55
Turkish yoghurt-beef soup, 46
Unraised wholewheat-oatmeal bis-
cuits, 184
Vanilla cookies, 241
Veal chops with brains, Russian, 1 10
Vegetables, 60-79: (see also individ-
ual vegetables)
appetizer, mixed, 26
casserole, 76
casserole, cold, 78
casserole, cold, steamed, 78
-chestnut stew, 77
la Chinoise, 76
chow mem, 76
dishes, mixed, 76-78
soup, basic cream of, 51
soup, dilled, 52
Vegetables: (cont.)
-soy grits loaf, 78
-soybean casserole, 77
-soybean croquettes, baked, 78
-soybean loaf, 77
spreads, 13-14
stew, 76
stock, strained, 43
stuffing, 130
sukiyaki, 76
Vichyssoise, 54
Vim and vigor breakfast, 160
Vinegar:
cider, 262
herb, 263
honey, 263
wine, 263
Wafers:
grain-seed, 23
wholewheat, 20
wholewheat, uncooked, 20
Waffles:
cornmeal, 194
leftover, 195
millet, 194
millet-oat, 194
oatmeal, 195
soy, 195
wheat germ, 194
wholewheat, 193
Walnut cake, 222-223
Walnut-cheese loaf, 148-149
Water cress:
butter, 17
-pineapple appetizer, 25
soup, 55
spread, 13
Watermelon popsicles, 255
Wheat bread, soaked, 171
Wheat breads, 168-172
Wheat germ:
cake loaf, 226
pie shell, 245
sticks, 22
waffles, 194-195
Wheatless filbert cookies, 240
Wheatless soy cookies, 238
Index 295
Whips:
basic fruit, 210
berry, 210
fruit-yoghurt, 210
White Sauce, 79
Wholewheat: (see also Wholewheat
Berries, Wholewheat Bread)
buns, 227
-buttermilk gems, 1 88
-carob brownies, 228-229
cookies, 237
crackers, 20
cupcakes, 227
-date gems, 1 88
dumplings, 57
English muffins, 183
-fruit slices, 197
-fruit tart filling, 252-253
gems, 188
-gluten bread, 171-172
macaroons, 257
muffins, 187
noodles, 58
-oatmeal chews, 258
-oatmeal cookies, 236
-oatmeal crackers, 2 1
pancakes, 190-191
pancakes with yeast, 190-191
patties, 151
peanut butter crisps, 2 1
piecrusts, 243
popovers, 189
pound cake, 226
puffs, 253
-raisin pie shell, 245
souffle*, 151-152
-soy crackers, 2 1
-soy piecrust, 244
sponge cake, 225
sponge dumplings, 57
steamed pudding, 207
sticks, 21
straws, herbed, 22
wafers, 20
wafers, uncooked, 20
waffles, 193-194
Wholewheat berries:
chowder, 50
296 Index
Wholewheat berries: (cont.)
pudding, baked, 206
steamed, 151
Wholewheat bread:
with eggs, 169-170
with milk, 169
one hour, 170
plus, 170
quickie, 170-171
with sprouted wheat, 172
unleavened, 172
Wild Rice:
basic, 155
and mushrooms, 155
stuffing, 129
Wine vinegar, 263
Winter borscht, 51
Winter molded salad, 37
Winter salad, 34
Yam:
fruit salad, 36
stuffing, 129
topping, fluffy, 87
Yams, 73-74
Yeast:
farmers', 168
liquid, 168
piecrust, 244
Yeast: (cont.)
piecrust with potatoes, 244
Yeast breads (see under Breads)
Yeast-rising cornbread, 177
Yeas trolls, 181-184
Yeasts, 167-168
Yoghurt:
beef soup, Turkish, 46
-caraway seed sauce, 78-79
cookies, 238-239
-cream cheese pie filling, 250-251
dessert, 206
dressing, 39
homemade, 204-206
orange, 29
pie filling, 250
sherbet, 206
soup, Turkish, 55
summer cooler, 29
Yorkshire pudding, cornmeal, 157
Zabaglione, 203
Zucchini:
omelet, 75
saut^ed, 75
in yoghurt, 75
Zwieback:
leavened, 21-22
pie shell, 246
quickie, 22
ABOUT THE AUTHOR
BEATRICE TRUM HUNTER, a native New Yorker, now lives on 150 acres of
woodlands, meadows and beaver pond in the foothills of New Hampshire's
White Mountains. Formerly a teacher of visually handicapped children in
New York City and New Jersey schools, she now owns and operates, with
her husband, John Frank Hunter, a small guesthouse. In addition to doing
all the cooking, she prepares all grains for cereal, bread, muffins, etc., in her
own stone-grinding mill. She also writes a weekly column, The Book Hunter,
which appears in several New Hampshire newspapers, and she contributes to
The Audubon Magazine, The Atlantic Naturalist, Modern Nutrition and
other publications in the fields of food, farming and nutrition. She has lec-
tured throughout New England on these topics and has given kitchen demon-
strations on whole-grain bread baking.
Mrs. Hunter holds a B.A. from Brooklyn College and a Master's Degree
from Columbia University. She has also done graduate work at State Teachers
College, Buffalo, N. Y., Harvard University, and The New School for Social
Research, New York.