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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 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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. 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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) 

[Recipe continued on next page] 



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. 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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 
[Recipe continued on next page] 



//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 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



The Natural Foods Cookbook 



[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 

[Recipe continued on next page] 



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 

[Recipe continued on next page] 



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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[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 

[Recipe continued on next page] 



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. 

[Recipe continued on next page] 



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.