Mrs. Richter's Cook -- Less Book With Scientific Food Chart Published by Los Angeles Service and Supply And Eutropheon 927 1/2 West Sixth Street Los Angeles, California He who has truth and keeps it, Keeps what not to him belongs, Heaps a pearl from one who needs it And a fellow mortal wrongs. Preface To the logical thinker it is plain that a sound body cannot be built of poor material. Of what does the right material for body-building consist? How shall we judge? We read many books, attend lectures, we hear drivers theories expounded. We must judge by results, "By their fruits ye shall know them." A system of living which will take us through life without sickness and without fatigue is sought by all. Taking this as a criterion, the natural food system stands the test. It gets results--not only the negative results of freedom from sickness and fatigue, but creates a new feeling of well-being and vigor. However, those who have built their bodies year after year of poor material and too much of it, must not expect to rejuvenate themselves quickly. There are no miracles in nature. Results of a lifetime of indulgence in cooked food cannot be expected to be eradicated by just a few meals of natural food. People who have existed for years on devitalized food, when making the change to natural or uncooked food, sometimes complain of not feeling satisfied on their new diet. This is because their body cells are clamoring for the old stimulants, cooked foods, of which they are built. Such individuals usually do not realize that the artificial energy which they experience for a time on the cooked food diet is but due to whipping or irritation of the nerves by the poisons with which the system is loaded. In cleansing a dirty house dust will arise and inconveniences must be endured. When one resolves to cleanse the physical temple after a long period of wrong living it must be remembered that the eliminations which will occur are preliminaries in the re-building process. Perseverance must be the watchword during these temporary conditions, in the knowledge that the disagreeable symptoms will soon give way to normal and healthy reactions. It will be found that the cleansing period will be shortened if, in addition to natural food, sun and air baths are indulged in, thus encouraging elimination through the skin, also deep breathing and exercising. Remember that "Nature cures, not the physician", and once the question of the proper care of the body is settled, the natural life bay be lived automatically. It isn't necessary to talk and think food ad nauseam, but go about the real business of living, knowing that the body will not intrude upon our attention with the usual train of ills which mankind unnecessarily endures. These recipes you will find simple, economical and satisfying to the unperverted taste--more so with time, They are in use at our Dining Room, the Eutropheon. VERA RICHTER INDEX Preface Vegetable Salads Fruit Salads Dressings Soups for the Toothless Beverages Sun-Dried Breads Cakes Pies Confections Curative Values of Natural Unfired Foods VEGETABLE SALADS Lo, the lowly little carrot Has achieved a wondrous merit, As an aid to health and beauty The carrot can't be beat. You just take it up and pare it, Eat it raw and soon, I swear it, You'll be beautiful and slender If a pound a week you eat. Shredded Carrots Shred or grate carrots and serve with peanut dressing, or banana dressing, French dressing, or banana dressing (ripe banana beaten to creamy consistency with fork). Carrot-Tomato Salad One cup shredded carrots, one-half cup finely chopped tomato, using all the juice. Mix and drip over a teaspoon of oil. Carrot-Celery-Onion Salad One-half cup finely chopped celery, one cup carrots which have been put through food chopper, two tablespoonsful finely minced parsley and one tablespoonful chopped green onion. Mix with French dressing or mayonnaise. Carrot-Celery-Walnut Salad One cup finely chopped celery, one cup carrots which have been run through food choppers, using medium fine cutter, one-half cup finely chopped or ground walnut meets; mix well with mayonnaise dressing. This may be molded in a shallow cup in individual portions and then emptied on plate containing lettuce leaf, garnishing each portion with whole walnut meat. Carrot-Endive Salad One cup endive chopped medium fine, one cup grated carrot, one-half cup flaked pignolias. Mix well and drip over a little oil or French dressing. Celery-Olive Salad One-half cup each chopped celery and shredded blanched almonds, and then sun-dried olives from which the pits have been removed. Chop the olives coarsely and mix with the celery and almonds, moistening slightly with mayonnaise dressing and thread over a little honey. Serve on lettuce leaf. Stuffed Celery Select stalks of celery having a deep curve. Fill with a mixture made as follows: Into a bowl put two tablespoonsful of peanut butter, one tablespoonful very finely minced parsley and one tablespoonsful tomato pulp. Mix well together. If liked, a little minced onion may be added. Beansprout Salad Two cups beansprouts, one-half cup chopped celery, one-half cup chipped tomato, one-half cup minced green onion. Mix well with French dressing. Beet Salad Put beets through food chopper, using medium fine cutter. Dress with lemon-honey dressing (equal parts beaten together). The flavor is improved by permitting the beets to blend with the dressing for an hour or so before serving. Beet-Celery Salad One cup chopped celery, one cup beets which have been put through food chopper, using fine cutter, half a cup watercress tips which have been broken in small pieces. Mix with French dressing. Onion Salad One cup sliced onions, one-half cup chopped watercress, one-half cup chipped tomatoes. Mix with French dressing. Shredded Parsnips One cup shredded parsnips, one-half cup dried sweet corn which has been soaked several hours in just enough water to soften slightly. Don't soak in too much water or it will be mushy. These two flavors make a delicious blend. A little oil may be dripped over, if liked. Shredded Cabbage or Cole Slaw Shred cabbage finely and dress with French dressing. Cabbage-Bell Pepper Salad Two cups chopped cabbage, one-half cup chopped bell pepper, one-half cup minced green onion. Mix well and blend with French dressing. Cabbage Combination Salad One cup chopped or shredded cabbage, one-half cup each grated carrot, grated beet and minced celery, two tablespoonsful minced parsley and two of chopped green onion. Mix all ingredients well and blend with French dressing. May's Salad Two cups chopped cabbage, one-half cup each of sliced radish, chopped bell pepper, chipped tomato, chopped green onion, and three tablespoonsful minced parsley. Blend all ingredients well together and mix with French dressing or mayonnaise. Turnip-Olive Salad One cup finely chopped tender turnips, one cup chopped lettuce hearts (using the light colored leaves), one-half cup pitted dried olives, minced. Mix well and drip over a very little oil Shredded Turnips Shred just before needed and serve on lettuce leaf. Spinach Salad Shred well-washed and drained spinach leaves medium fine and dress with French dressing or peanut butter thinned with tomato juice. One-third as much finely chopped mint leaves add a pleasing flavor. Spinach-Watercress Salad One cup chopped spinach, one cup chopped watercress, one-half cup minced parsley. Mix well with French or mayonnaise dressing. Spinach au Natural Select tender leaves of spinach and after cleansing and draining thoroughly, place in salad bowl with one-third as much sliced tomatoes. Moisten with French dressing and serve. Lettuce-Celery Salad One cup each chopped lettuce and celery, one-half cup chopped bell pepper. Mix together and drip and over French dressing. Lettuce-Watercress Salad Two cups chopped lettuce, one cup chopped watercress. Mix with French dressing. Combination Salad I Three parts chopped lettuce to one part each of sliced radishes, chipped tomato and minced parsley. Moisten with French dressing. Combination Salad II Three parts chopped lettuce to one part each of chopped celery, chopped sweet green pepper, chipped tomato, and minced green onion to flavor, if desired. Mix with French dressing. Asparagus Salad Equal parts asparagus and watercress tips. Place layer of each in salad bowl, then a layer of sliced tomatoes. Drip over it French dressing and serve. Green Peas Tender green peas are delicious eaten right from the pod or shelled and mixed with almond-banana dressing. (See Dressings) Green Corn Select tender green corn and slice from cob. To one cup corn add heaping tablespoonful minced parsley and one of minced green onion. Mix with mayonnaise dressing and serve on lettuce leaf. To the unperverted taste tender sweet corn is delicious eaten from the cob au natural. Irish Potato Salad One cup potatoes, peeled, sliced, and chopped, one-half cup cabbage chopped, one-half cup flaked peanuts or pignolias, tablespoonful minced parsley and one of chopped green onion. Mix well and drip over tablespoonful oil. Potato Medley Slice fine two potatoes (either Irish or sweet), one small turnip, a carrot, two small onions and a cucumber. Add a finely grated beet and two tablespoonsful of minced parsley. Mix with a little French dressing and serve on lettuce leaf. Sorrel Salad One cup chopped sheep sorrel or English sorrel, one-half cup chopped watercress. Mix well and drip over a teaspoonful of olive oil, if liked. No lemon juice need be used with this, the sorrel supplying the tart taste. This salad will be found very effective in ridding the system of fibroids and cancers. Stuffed Peppers Select the smaller sweet bell peppers, as nearly round shaped as possible. Cut out stem end and remove center. Fill with chopped cabbage mixed with mayonnaise dressing and a little minced green onion, if liked. Serve on lettuce leaf. Pepper Salad Mince finely eight small sweet green peppers and two small red peppers. Mix with three tablespoonsful of finely chopped onion and the same amount of minced parsley. Blend with French dressing. Spanish Relish Two cups thinly sliced cucumbers, one-half cup each of chopped bell pepper, tomatoes cut in small chips, and minced onion. A few minced nasturtium leaves or chopped green nasturtium seed pods will add a peppery flavor, if liked, or a tablespoonful of grated horse-radish, if the nasturtiums are not available. These ingredients are all juicy and very little dressing, if any, is required. Tonic Salad One cup each of turnip, carrot and beet, which have been put through food copper, and one cup chopped celery. Mix well together and add half a cup of flaked pignolias. Drip over a tablespoon of oil, mix again and serve. Artichoke Salad Put well-scrubbed, well-drained Jerusalem artichokes through food chopper, using medium fine cutter, and to two cups of this add half a cup each minced green onion and parsley and half a cup flaked peanuts. Mix well and drip over a tablespoon of oil. Vegetable Loaf One cup each carrots and tomatoes which have been put through food chopper, using fine cutter, one cup finely chopped celery, one-half cup minced parsley, two tablespoons of oil and one clove of garlic which has been very finely minced and crushed. Add sufficient flaked peanuts of pignolias so that it will be stiff enough to mould, mincing all ingredients well together, then fill into oblong loaf pan which has been moistened slightly with oil. Empty the loaf on a platter and garnish with parsley. Peanut butter dressing goes well with this. Many variations of flavor are possible with this dish, substituting sage or thyme, savory, etc,, for the parsley. Pistachio nuts substituted for the peanuts or pignolias give an entirely different flavor. Radish Salad Slice crisp, fresh radishes and mix with half as much sliced green onions. Drip over French dressing. Radish Roses Select round red radishes for this purpose; scrub well but do not scrape. Begin at the rood end and make six incisions through skin running three-fourths length of the radish. Pass knife under the sections of skin and cut down as far as incisions extend. Place in cold water before serving and the sections of skin will fold back, giving the radish a flower-like appearance. Beauty Salad I Asparagus (tender tips only) eaten freely with mint sauce (see Dressings) will induce light perspiration, aiding circulation and clearing the complexion. Beauty Salad II One cup chopped celery. One-half cup chopped onion, using either the green onions or mild Spanish onion. Drip over French dressing, mix well and serve. Brazilian Salad One cup grated celery, one-fourth cup chopped Brazil nuts. Blend the ingredients and serve on sprays of parsley, dripping over a little honey, if liked. Tomato Sandwich Select large firm tomatoes and slice in inch-thick slices, Mince finely equal parts of water-cress, parsley and green onion, mix well with mayonnaise dressing, and spread on tomato slices. Serve on lettuce leaf and garnish with parsley. Stuffed Tomatoes Select well-shaped, firm tomatoes and cutting out the stem end, scoop out the center. Mince finely equal parts celery and parsley and a little green onion to flavor. Mix well with mayonnaise dressing, and fill tomatoes with this mixture. Garnish with parsley. Tomato and Cucumber Salad Arrange alternate slices of tomato and cucumber until six slices have been piled one on top of the other. Serve on lettuce leaves and garnish with strips of red and green peppers. French or mayonnaise dressing may be used with this. Sliced Tomatoes Slice well-shaped tomatoes in one-third-inch slices and arrange on lettuce leaves. A few finely chopped chives may be sprinkled over the tomatoes, or a tablespoonful of finely chopped cucumber placed on the center of each slice. Serve with French dressing. FRUIT SALADS Fruit is Nature's most splendid offering and the less it is handled and prepared *except in the way of cleansing), the better, from the health standpoint. Fruit eating solves the drinking water problem, for in fruit we get distilled water pure and undefiled. By abstaining from condiments and artificial sweets and eating only grains, fruits, and vegetables as Nature furnishes them, we never thirst for water or liquid in any form. Fruit Medley Equal parts peeled and cubed apples, bananas, oranges, and pineapple. A few pomegranate seeds added will give a touch of color, or a spoonful of finely minced cranberries which have been sweetened with honey. Fruit Salad Equal parts strawberries halved, bananas cubed and cherries pitted and halved. Drip over a little honey and mix with grated pineapples, grated cocoanut or finely chopped blanched almonds. This recipe can be varied or changed according to the fruits and berries in season. Grated Apples Grated apples with almond cream (see Dressings) and a dash of cinnamon are refreshing. Waldorf Salad Mix lightly two cups diced apple, one cup chopped celery, one-half cup chopped walnuts or pecans, one-half cup seedless raisins. Mix with mayonnaise dressing and serve on lettuce leaf. Garnishing each portion with whole nut meats. A little honey may be dripped over, if liked. Butterfly Salad Split a banana lengthwise, cut in half, and place one of these pieces on lettuce leaf. Cut a slice of pineapple in half, trimming out the center slightly so as to make a deeper curve, and place one of these half slices of pineapple on each side of the banana piece, having the outside edges of the pineapple half next the banana. Peel a grapefruit and cut therefrom a thin slice crosswise. Cut the slice in half and trim out the center where the seeds grow with a knife, making a curve, and place these grapefruit slices on top of the pineapple. Over this place slices of orange prepared like the grapefruit. Garnish the orange slices with spots of finely minced or ground pistachio nuts and pomegranate seeds. From a peeled banana take with a small scoop a round piece for a head and the antennae may be made from tiny slivers of green pepper. Banana-Peanut Salad One cup shelled unroasted peanuts, four large fully ripe bananas, a few white grapes, mayonnaise dressing. Put peanuts through food chopper, using medium fine cutter, split bananas and roll them in mayonnaise dressing, then in the chopped peanuts. Serve on lettuce leaves, using white grapes for garnish. Pineapple-Banana Salad From a firm head of lettuce cut a slice about half an inch thick. On top of this place a slice of pineapple and on this banana cut in ling strips. Top with mayonnaise dressing sprinkled with chopped nuts and garnish place with pecan halves. Pineapple-Celery Salad Equal parts diced pineapple (should be fully ripe), finely chopped celery, and one-third as much seedless raisins. Mayonnaise dressing may be mixed with this or a little honey dripped over it, as preferred. Permit it to blend half an hour before serving. Orange Rose Select well-shaped, thin-skinned oranges. Remove peeling and then carefully remove as much of the tough white membrane as possible, without mangling the pulp. Now separate the carpels, opening them up almost all the way, so that it will have the effect of petals. Fill in the center and the space between the carpels with persimmon pulp. Orange-Pineapple Salad Select fully ripe pineapple. Peel, remove eyes, cut into dice and mix with equal quantity of diced orange and half as much finely chopped blanched almonds. Orange Baskets Use smooth, well-formed fruit. Cut one-eighth out of each side of the orange, leaving a handle in the center. Remove the pulp and fill with seeded grapes or chopped bananas and nuts. Orange-Mint Salad Remove pulp from two large oranges by cutting in half cross wise and using a spoon, rejecting membrane and seeds. Add a tablespoonful of finely chopped mint, a tablespoonful of honey and teaspoonful of lemon juice. Serve in sherbet glasses and garnish each with a sprig of mint. Tangerine Salad Separate tangerines into sections and to one cup of this add half a cup shredded fresh pineapple and half a cup diced banana. Mix well and drip over a little honey. Cranberry Relish Pick over and wash cranberries, put through food chopper, using medium fine cutter, mix with half as much fully ripe mashed banana, sweeten with honey and beat well. The flavor is improved by permitting it to blend for an hour or so before serving. Formula I Equal parts peeled and diced pears and oranges and seeded grapes. Mix with one-fourth as much chopped walnuts or pignolias. Formula II Finely chopped unsulphured sun-dried figs, half as many pitted dates and prunes, also chopped. Mix with a small quantity of carob meal. This is a complete meal. Formula III Mix seeded white grapes with equal quantities of strawberries, raspberries, cubed bananas, oranges, and pineapple. Drip over a little honey, if desired. Peach Salad I Equal parts sliced peaches and sliced bananas. Arrange on lettuce leaf and pour over almond cream. (See Dressings) Peach Salad II Peel and halve a fine ripe peach, place on lettuce leaf and sprinkle generously with chopped blanched almonds. Drip over a little honey and serve. Cherry-Nut Salad Carefully remove the pits from perfect, fully ripened large cherries. In the meantime have as many filberts (hazelnuts) as you have pitted cherries, marinating in French dressing. When ready to serve, stuff each cherry with a nut in place of the pit and serve in lettuce next. Avocado Salad Cut in half lengthwise a ripe but firm avocado, remove seed. Remove with teaspoon pulp from one-half of an avocado, macerate to creamy consistency with a fork, mix with one-third as much tomato pulp and fill the seed cavity in each avocado half with this mixture. Garnish the avocado with pignolias pressing them into the flesh around the edge. Serve on lettuce leaf with two tomato slices. Avocado-Orange Salad If using the thick-skinned variety, the skin will have to be removed, then slice the fruit thinly. The thin-skinned variety may be sliced without peeling, as the skin usually has a distinctive and pleasing flavor. Combine with half as much sliced orange, arranging the slices in circle on lettuce leaf. Dressing need by used with this. Avocado Cocktail Cut medium sized avocado in half, remove stone, peel and cut the pulp in small cubes. Sprinkle lightly with a lemon juice and put in a cool place for half an hour. Peel and cut oranges in small pieces the same size as the avocado cubes, using an equal amount of avocado and orange, mix lightly together with three tablespoonsful of orange juice and a teaspoonful of honey, and serve in glasses. Prune Whip Wash well and soak prunes in water until thoroughly soft. Drain, pit, and put through food chopper, then through colander. Mix with the prune pulp one-third as much flaked pignolias and beat well together with rotary beater. A little honey may be added if desired. Date Butter Mash one-half pound seeded dates (the dark, small seeded variety are best for this) or they can be run through food chopper, then pour over two tablespoonsful of warm water and beat to a pulp. Add one-fourth pound unroasted peanut butter and blend well with mashed dates. This is a very satisfying spread for the sun-dried wafers, or may be spread on split bananas. Dried Fruits Don't spoil you sun-dried unsulphured peaches, figs, apricots, pears, etc., by cooking them. It isn't necessary. Wash well and soak overnight in cool water. If you can get distilled water for this purpose, all the better. The water in which the fruits are soaked makes a refreshing drink. Simplicity in eating is an ideal for which to strive. The nearer you can get to one class of food at a meal, the better. Don't mix fruits and vegetables at one meal as this is likely to produce fermentation. DRESSINGS Never use vinegars of any kind. They interfere with the digestive processes and tend to promote abnormal growths in the system. Mineral salt (common table salt) is also to be avoided. It acts as an obstruction in the human system, hardening the tissues and shriveling the corpuscles of the blood. It blunts the taste-buds so that they are unable to sense the delicate flavors of natural foods. French Dressing (as made at the Eutropheon) Three tablespoonsful corn or olive oil, one tablespoonful strained lemon juice, one teaspoonful of honey. Beat well together until creamy. Mint Sauce Wash the mint and strip the leaves from the stem, patting them dry between clean cloths. Chop very fine, then measure. For each three tablespoonsful of mint, add two tablespoonsful of honey, mix well,, put in glass, cover and let it stand in the sunshine for several hours. The honey draws out the flavor of the mint. Then add one-half cup of lemon juice. Mayonnaise Dressing Break an egg into a bowl, beat steadily with a rotary motion until it begins to thicken, then drip in slowly olive or corn oil, stirring in one direction all the while. When it thickens add the oil more rapidly, also strained lemon juice to taste. Never add more oil until the preceding quantity has become thoroughly amalgamated with the egg, the proportion being about half a pint of oil to an egg. Should the mayonnaise curdle while you are making it, stop at once, start another egg in a clean bowl, and when it thickens add the curdled mixture by degrees and the whole will result in a good thick mayonnaise. The curdling is usually due to pouring in too much oil at one time. If this is avoided and the egg is absolutely fresh and all utensils used dry and cool, no difficulty will be experienced. The mayonnaise may be colored green or pink as desired by mincing parsley finely and rubbing to a paste with a spoon and adding to the dressing after it is made, or by stirring in a little strained strawberry, raspberry, or beet juice. Eggless Mayonnaise Place a ripe banana in a bowl and mash with a fork until perfectly smooth and free from lumps. Now stir in oil, a small quantity at a time, beating constantly with a rotary motion. Add lemon juice to taste and more oil, stirring steadily until thickened. Almond-Banana Dressing Macerate a ripe banana with a fork until creamy and smooth, add the same amount of almond butter and thin with half as much cool water. When well beaten add two tablespoonsful of mayonnaise dressing and teaspoonful honey and beat again. Almond Cream One tablespoonful almond butter, two tablespoonsful cool water. Work the water into the almond butter, add scant teaspoonful honey and beat until creamy. Orange-Cream Dressing Three tablespoonsful orange juice, one tablespoonful flaked pignolias. Beat together until creamy, then set aside to blend for an hour, when it is ready to use, after stiffing thoroughly. Rhubarb Dressing Rhubarb juice dripped over the vegetable salad is wholesome and refreshing, or if preferred, mix four tablespoonsful of rhubarb juice with one tablespoonful of flaked peanuts or pignolias and set aside to blend for ten minutes. Simplicity Dressing Into a cold bowl put three tablespoonsful or olive or corn oil, add two tablespoonsful of lemon juice, one tablespoonful each of onion juice and finely minced parsley, and a dash of paprika, if liked. Beat well. Peanut Butter Dressing Two tablespoonsful of peanut butter, four tablespoonsful cool water and one of lemon juice. Put the peanut butter in a bowl and add the water gradually, stiffing all the time to prevent lumpiness and render the dressing smooth and creamy. A tablespoonful each of very finely minced parsley and onion improves this. Tomato-Peanut Dressing Two tablespoonsful peanut butter, three tablespoonsful tomato juice and two tablespoonsful corn oil. Work the tomato juice into the peanut butter and then add the oil, beating until perfectly smooth. East only when absolutely hungry. Always work for several hours before partaking of food. The secret of health is not only moderation but occasional abstinence. As soon as we become inclined to use stimulants or condiments to relish our food, it is high time to give our digestive organs a rest. When the cause of disease is taken out of the realm of mysticism and placed on the solid rock of cause and effect, in keeping with man's daily experience with Nature, then truth begins to supplant fallacy. -- Dr. J. H. Tilden of Denver. SOUPS FOR THE TOOTHLESS Avocado Soup Three cups strained tomato juice and pulp, two cups avocado pulp (obtained by macerating peeled avocado with fork), one-half cup flaked pignolias. Put the whole tomatoes through food chopper, strain through coarse colander, add the pignolias to the tomatoes and then the avocado pulp. Beat all well together until creamy. Fruit Salad Soup 1 tablespoonful almond butter, 5 tablespoonsful orange juice, 2 tablespoonsful of cool water. Add the orange juice and water to the almond butter gradually, removing all lumps and beating until smooth and creamy, then add one large banana which you have peeled and macerated with a fork until liquid. Beat all these ingredients thoroughly together and this will form the body of the soup (one serving). Two tablespoonsful of pineapple cut into very small cubes may now be added, or the same amount of fully ripe strawberries, cut in half. Red raspberries, macerated with a fork, may be used instead of the strawberries. If these fruits are not available two tablespoonsful of cranberry relish (see Fruit Salads) may be substituted, stirring thoroughly into the body of the soup. Cereal Soup Soak half a pound of oatmeal in warm water for several hours, or overnight, then put through a sieve, and to the cream thus obtained add one cup each strained tomato juice and pulp, and finely ground celery. Flavor with three tablespoonsful finely minced parsley and two tablespoonsful grated onion, or a clove of very finely minced and crushed garlic instead of the onion, as preferred. This soup may be varied by substituting the pulp of tender corn, scraped from the cob, for the celery, or the juice and pulp of grated cucumbers. Tomato Cream Soup Put tomatoes and celery through food chopper, proportion being three cups tomato pulp to one cup each celery and peanut butter. Put the ground tomato pulp and celery through sieve, then add peanut butter, creaming it into the liquid until smooth and without lumps. Now add two tablespoonsful parsley and one large clove of garlic, very finely minced, two tablespoonsful of oil, and beat all ingredients well together. Onion Soup Grind or grate fine two onions and press out all the juice. Add to it two cups of tomato juice, two tablespoonsful of flaked pignolias (pine nuts) and a tablespoonful minced parsley. This should blend half an hour before serving. BEVERAGES Fruit Punch Crush to a liquid state a quart of strawberries. Add three cups fresh grape juice or bananas macerated with a fork and beaten to a liquid, two cups orange juice and five cups cold water. Sweeten to taste with honey and stir well. A few whole strawberries may now be halved and added tot he liquid, when it is ready to serve. Fruit Nectar May be obtained by pressing the juice from blackberries, red raspberries, strawberries, grapes, fully ripe, pitted apricots, etc. Strain the juice and dilute one-third to one-half with cold water. A little honey may be added as desired, although grapes, as a rule, are sufficiently sweet. A small fruit pres will be found convenient for extracting the juice. Rhubarb Tonic Drink Four tablespoonsful rhubarb juice, an equal amount of cold water, one teaspoonful beet juice *this will give it a pretty pink color), one teaspoonful honey. Stir well and serve. Rhubarb juice may be obtained by grating rhubarb stalks or putting them through juice extractor. Lemonade Put into a drinking glass two teaspoonsful strained lemon juice and one teaspoonful honey. Fill the glass with cold water, stir well and serve. Orangeade Fill a drinking glass one-quarter full of orange juice, add a teaspoonful of honey, fill up glass with cold water, stir well and serve. Herbade Soak in a cup of water for one or two hours a teaspoonful of sun-dried beet tops, celery tops, mint, or similar herbs. Strain through sieve and stir into it a teaspoonful of honey and serve. Where beet tops are used substitute teaspoonful lemon juice for honey. Almond Milk One tablespoonful almond butter, five tablespoonsful cool water, one-half teaspoonful honey. Add the water to the almond butter gradually, stirring well to remove lumps, then add honey, beating until smooth and frothy. Carob Drink A teaspoonful of carob meal added to almond milk prepared as above gives a delicious flavor and is very nutritious. Tomato Tonic Drink One-half glass strained tomato juice. Fill up the glass with cold water, stir well and serve. A few crushed mint leaves, or a teaspoonful of lemon juice or honey added to this may improve it for some. Flaxseed Laxative Drink Put one pound of whole flaxseed into a two-quart jar and fill with cold water. Shake contents thoroughly several times and leave stand over night. Strain the seeds from the water, which is then ready to drink. Put fresh water on the seeds, shake a few times and leave stand until the following morning, the water what is strained from this being your drink throughout the day. Again cover the seeds with water and the third morning drink the water. The flaxseed may be eaten without mastication. Mint Cocktail Extract the juice of five oranges, two lemons and one grapefruit. Strain through sieve and put in large pitcher, adding three-fourths cup of honey, a small handful of crushed mint leaves and half a banana, sliced. Fill the pitcher with cold water. If at any time we are costive, there is no medicine better than some sort of food which will purge you gently and with ease, the trial of which is familiar to all, and the use without any pain.-- Plutarch. Plato exhorts us not to employ the mind without the body, nor the body without the mind, but to drive them equally like a pair of horses, and when at any time the body toils and labors with the mind, then to be the more careful of it, and thus gain its much desired health. SUN-DRIED BREADS Carob Bread Two parts pitted dates, one part seedless raisins, put through flaker and work into it as much finely ground carob meal as it will hold. It should be sufficiently stiff to roll out. Cut into wafers of half-inch thickness and expose to the sunshine several hours to dry slightly. Nut Bread Grind coarsely one-half cup blanched almonds, one tablespoonful walnuts, two tablespoonsful pignolias. Add one-half cup flaked oats (or wheat or rice), mix all thoroughly and moisten with water. Spread in a thin layer. Sprinkle the top with carob meal and expose to the sunshine for at least an hour. Raisin-Nut Bread Three pounds raisins, one-half pound almonds, one-half pound wheat meal. Mix and put through flaker. If not sufficiently stiff to roll out, work in more wheat meal, roll thin and cut into wafers. If desired, whole flaxseed may be sprinkled on the board on which the mass is rolled out and it will adhere. Expose to the sunshine several hours to dry slightly. Whole-Wheat Bread Wash and soak four pounds of recleaned wheat overnight in cold water. In the morning put in a sack and hang up to drain for an hour or so, then put through flaker. Now mix in a pint of corn oil, adding enough cool water to thin sufficiently to roll out. Sprinkle wheat meal on the board on which you roll out, to prevent sticking, cut into wafers, then expose to the sunshine to thoroughly dry. Flaxseed Pemiken 1 lb. whole wheat meal, 10 oz. whole flaxseed, 3 oz. almonds, 6 oz. raisins, 4 oz. corn oil, 3 1/2 oz. honey. Break up the almonds coarsely by running them through food chopper. Put the wheat meal in a bowl, add the flaxseed, almonds and raisins, and mix all well together. Make a little hollow in the center of the mass, pour in oil and honey, and mix thoroughly again, then run through flaker. This is a heat and energy food, and an effective laxative. Honey Bread One cup coarsely ground wheat, half cup each finely chopped figs and prunes, two well-beaten bananas. Blend all these ingredients together and then add one-half cup honey. Mix again. Roll out into layers of one-quarter inch thickness. Slice into narrow wafers and put into sunshine to dry, or if sunshine is not available, dry in electric oven and it will then keep. Flaked Oats With Raisins Three tablespoonsful flaked or rolled oats, two tablespoonsful each seedless raisins and shredded cocoanut. Mix thoroughly into the oats. This is best eaten dry, insuring thorough mastication. A little oil may be dripp[ed over, or a small amount of almond milk added, if desired. Laxative Bread One cup whole wheat, one-half cup unroasted peanuts and one-fourth cup pitted dried prunes. Grind the whole wheat coarsely, then the peanuts, and mix into the wheat. Now grind the prunes and mix the three ingredients well together. Eaten dry, will aid in regular habits. Better to hunt in fields for health unbought Than fee the doctor for a nauseous draught. -- Dryden. But from the mountains grassy side A guiltless feast I bring; A script with herbs and fruits supplied, And water from the spring. -- Goldsmith. To build a new body Change habits of thought; For thought will predestine The type that is wrought. -- Drews. CAKES Fruit Cake 1 lb. pitted dates, 1 lb. Seedless raisins, 4 oz. Dried peaches, 4 oz. Dried bananas, 9 oz. Almonds. Cut the dried bananas in inch pieces, mix all ingredients thoroughly and run through food chopper. Press the mass firmly into a cake ring, set aside to harden for an hour or so, when it may be emptied on a plate and sliced. Layer Cake 1 lb. dried black figs, 1 lb. seeded dates, 1 lb. cocoanut-honey mixture, make by working into solidified honey as much cocoanut as it will hold. Put figs and dates through food chopper separately. Slightly moisten with corn oil an oblong cake pan and press into it firmly pound of black figs, smoothing it with a spoon, then add the cocoanut-honey mixture, pressing it down firmly on the fig layer, and lastly the pound of dates which have been put through food chopper, pressing the three layers firmly together and smoothing the top. In an hour or less it may be emptied on plate and the top sprinkled with shredded cocoanut and a few walnuts or pecans, pressing them into the top layer. Keep in a cool place until the next day, when it is ready to slice. Rice Almond Cake 1/2 lb. rice flour, 1/2 lb. almond butter, 1 lb. pitted dates which have been run through food chopper. Put rice meal into bowl and work into it the almond butter. When well blended add pitted dates and thoroughly knead all ingredients together. This may be pressed into a cake ring or it may be rolled out in a thin layer, and with a heart-shaped cookie cutter cut out the small individual cakes, pressing an almond into the center of each. Carob Fruit Cake 1 lb. pitted dates, 10 oz. seedless raisins, 7 oz. Figs, 5 oz. almonds, 10 oz. finely ground carob meal, or, if this is not handy, substitute wheat meal. Chop figs in small pieces, mix all ingredients thoroughly together and put through flaker. Firmly press the mass an eight-inch cake ring to mould, and in an hour or less empty on plate and dust with cocoanut. Carob meal (St. John's bread or locusts) used in quantities of one ounce a day, in addition to six ounces of prunes, daily for six weeks, will cure an ordinary case of constipation. Consider this a meal, eating nothing else at the same time. PIE Pie Crust Put seedless raisins through food chopper and work into the mass sufficient wheat meal, finely ground (or carob meal, if convenient), to permit it to be rolled out thinly and moulded in pie plate, trimming of edge with a knife. The paper plates may be used to advantage for this purpose. Dry well in the sun. Pie crust for 8- or 9-inch pie plate should weigh 8 or 9 ounces. Pie filling should weigh one pound. Red Raspberry Pie Macerate with a fork ripe red raspberries and sweeten slightly by adding a little honey. Slice lengthwise into a pie crust a ripe banana, fully covering the bottom, sprinkle lightly with flaked almonds, and then fill the pie crust with the crushed raspberries, smoothing the top with a knife and garnishing around edge with perfect whole berries,; also place a berry in the center of each slice. This pie should be cut and placed on individual plates, serving as soon as possible after making. Strawberry Pie Is made the same as the raspberry, substituting strawberries. Banana Pie Select fully ripe bananas. Slice length-wise into pie crust, fully covering it. Now sprinkle lightly a few finely ground nuts over this and add another layer of sliced bananas, filling the pie crust, drip a very little honey over and sprinkle with finely ground nuts. Apple Banana Pie Macerate with a fork two bananas, removing all lumps, but do not beat, add 6 ounces grated apple and 4 ounces flaked almonds. Mix to an even consistency and fill into pie crust. Apple Cream Pie 12 oz. grated apple, 4 oz. flaked pignolias. Mix well and fill in pie crust, smoothing the top, which may be garnished with a few whole pignolias, apple slices, or seedless raisins. Prune Pie Soak the prunes overnight, drain and remove pits, chop the pulp finely and mix with flaked pignolias, proportion being 11 oz. chopped prunes to 5 oz. flaked pignolias. Fill in crust an garnish top with a few whole pignolias, pressing them into the filling. Mock Cherry Pie Mix together 10 oz. seedless raisins and 6 oz. red ripe cranberries which have been washed and drained well. Run through food chopper and sweeten with honey, mixing well together, and fill in pie crust. Celery Cream Pie 9 oz. finely minced celery (tender stalks only should be used), 5 oz. finely chopped apple, 2 oz. flaked peanuts or pignolias. Mix all ingredients well together, sweeten to taste with honey and fill into pie crust. Pumpkin Pie 10 oz. grated pumpkin or squash, 5 oz. either peanuts or pignolias flaked. Mix well together with a pinch of nutmeg, add a tablespoonful of honey and mix again. Fill into pie crust and sprinkle over the top a little ground cinnamon. Date Pie Put seeded dates through food chopper, and to 12 oz. of the ground dates add 4 oz. mashed banana, mix well and fill into pie crust. Fig Pie Is made the same as above, substituting black dried figs for the dates. Mince Pie 5 oz. finely chopped apple, 5 oz. raisins, 3 oz. seeded dates, 3 oz. black dried figs. Cut the figs in pieces and mix the dried fruits thoroughly together, then run through food chopper. Now add the chopped apple and blend all ingredients thoroughly, flavoring with a pinch of cinnamon, one of nutmeg and a little dried grated orange peel, and, if liked, a little honey may be added. Fill in pie crust and crimp edge with fork. CONFECTIONS Carob Confection Three parts carob meal to one part flaked pignolias. Stir well together, then add sufficient honey to cause the ingredients to adhere. Mix thoroughly, working the honey into the meal, roll out and cut into squares. Cocoanut-Honey Caramel Work into candied or solidified honey as much cocoanut as it will contain. Roll out and form into squares. Wrap in waxed paper. Cocoanut-Raisin Caramel 1 lb. seedless raisins, 1/4 ob. Shredded cocoanut. Mix well and run through food chopper. Roll out and cut into squares. Raisin Balls 1 lb. seedless raisins, run through food chopper. Form into 2 oz. balls and roll in cocoanut. Peanut Butter Confection 1 lb. Seeded date, 1 tablepoonful peanut butter. Put dates through food chopper, using fine cutter, and work into them the peanut butter. Roll out and cut into squares. Figola 1 1/2 lbs. Dried black figs, 1/4 lb. pitted dried olives, 1/4 lb. peanuts. Mix ingredients well together, run through food chopper, roll our and cut into squares, then wrap in waxed paper. Fig-Almond Confection 1 lb. sun-dried white figs, 2 oz. almonds, 1/4 lb. almond butter. Cut the figs in pieces, mix with the almonds and run through food chopper; then mix work into the mass the almond butter, mixing thoroughly. Roll out and cut into squares. Walnut-Fig Carmel Equal parts dried black figs and walnuts run through food chopper, using fine cutter. Mix, roll out and cut into squares, which may then be wrapped in waxed paper. Prune-Walnut Confection Equal parts pitted prunes and dates and one-third as many walnuts. Mix together and run through food chopper, roll out and cut into squares. Chop-Sticks 3lb. seeded dates, 1/4 lb. walnuts, 1/4 lb. shredded cocoanut, 1/2 lb. dried bananas. Cut the bananas in inch pieces, mix all ingredients well together and run through food chopper, using fine cutter. Roll into sticks 4 inches long, which should be wrapped in waxed paper. Stuffed Dates Remove pit carefully from dates without mangling the dates. Fill with walnut or pecan meat, or cocoanut-honey mixture. Prunes may be treated the same way. Yum Yum Four ounces each figs, dates, raisins and honey, two ounces each walnuts and pecans. Cut figs in pieces, mix dried fruits and nuts thoroughly together and run through food chopper, then add the honey, blending it well into the mass. Roll out, cut into squares and wrap in waxed paper. If food made by Nature Is wholesome and good, Then why not live true To her plan as you should? -- Drews. Fools dare not live truth for The fear of their friends; For righteousness ever The vulgar offends. -- Drews. Let him now live, Who never lived before, And him who lived before, Now live the more. CURATIVE VALUES OF NATURAL UNFIRED FOODS When Eaten at a Mealtime without Beverages Almonds- Useful in cases of dysentery and affections of the urinary organs; excellent for brain, muscle and nerves. All nuts, being a strong food, should not be eaten late in the day or between meals, but should be taken with plenty of fresh fruit only as a complete meal. Apples- "The King of Fruits." Good for hot and bilious constitutions. All who suffer with acidity, gout, jaundice, indigestion, sluggish liver, nervousness, skin eruptions and allied troubles, will find them beneficial. They promote sound and restful sleep. Apricots, Peaches, Nectarines- Very good for those suffering with worms, and an aid to elimination in cases of tuberculosis, asthma and bronchitis. Artichokes ("Ground" or Jerusalem Variety)- Very useful in cases of dropsy and jaundice, also catarrh of the stomach and bowels. Asparagus- Easily digested; exerts a gentle, stimulating action, inducing perspiration, cleansing lungs and kidneys; excellent in asthma, tuberculosis and Bright's disease. Avocados- Act as a corrective in weaknesses of the urinary organs, congestion of the brain and insomnia; laxative, and a good nourishing food. Bananas- Should be fully ripe before using; they are then very effective in affections of the lungs, fevers, piles, etc. Beets- Promote digestion, are good for affections of the brain, eyes, jaundice, erysipelas and all skin diseases. Leaves to be used like spinach. Blackberries- Very good in diarrhoea, dysentery, fevers, kidney diseases. Brazil Nuts- Give great muscular strength; good for constipation and piles. Cabbage- Antiscorbutic; good for afflictions of the eyes, asthma, tuberculosis, gout, scurvy; important in building enamel of the teeth, nails, and hair. Carob or Locust Pods- A valuable food; gives strength and endurance for the hard worker; good for persons with bilious or nervous temperament. Carrots- Useful in cases of asthma, dropsy, and nerve exhaustion; beautify complexion and hair. Cauliflower- A variety of cabbage and has similar food value. Celery- Excellent for brain fag, neuralgia, rheumatism, scrofula, gout, sciatica and obstructions of the liver and kidneys. Cherries- The black are good for stone and gravel in the bladder; the red variety aid in removing tough phlegm conditions. Chicory- Beneficial in cases of ague, dropsy, gravel, jaundice, etc. Cocoanut- An excellent food; the fresh nut, ground and mixed with its own milk will expel tapeworms; the milk is useful in all cases of fevers and exhaustion. Cranberries- Useful in liver troubles, biles (piles?), scurvy, erysipelas, cancers and tumors; makes an excellent drink in asthma, fevers, etc. Cresses- Excellent for incontinence of urine, enlarged prostate; is anti-scorbutic. Cucumbers- For acne, also ulcers of the bladder; erysipelas and other inflammations, improve the complexion. Currants- Form one of the most useful fever beverages; also good for coughs, colds, sore mouth and throat. Currants(Red or White)- See Cranberries. Dandelion- An anti-ferment. Beneficial in ague, tuberculosis, dyspepsia, dropsy, and liver and kidney troubles. The root makes an excellent drink; a great blood purifier. Dates- A nourishing food; good for those with poor circulation, as they give heat to the whole body. Elderberries- Will help overcome sore throat, coughs, colds, etc. Endive- Useful in liver, kidney or heart trouble; dimness of sight; also fevers, scurvy and jaundice. Fennel- Gives great relief in obstructions of the liver, spleen and gall-bladder. Useful in jaundice, obesity, etc. Figs- An excellent food; an invaluable aid in all complaints of the liver, also for cancer, dropsy and scurvy. Garlic- A stimulant; will aid in overcoming asthma, dropsy, fevers, hysteria and worms. Gooseberries- Good for liver and stomach affections. Grapes- "The Queen of Fruits." Rich in chlorine, glucose, iron, lime, magnesium, phosphoric acid, potash, salicylic acid, soda, sulphuric acid, tartaric acid, etc. Grapes are excellent blood purifiers; corrective in tuberculosis, dyspepsia, fevers, liver and kidney complaints, and piles. Honey- A concentrated food, easy of assimilation, imparts warmth and energy. As a remedial agent has many uses; excellent in throat and lung affections and in diseases of bladder and kidneys. Is a laxative and sedative. Horseradish- Fine in cases of asthma, dropsy, rheumatism, catarrhal afflictions and almost all skin diseases; a powerful stimulant to liver and spleen. Lemons- Corrective in biliousness, dyspepsia, low fevers, gout, rheumatism, scurvy, liver and kidney troubles. A natural antiseptic and germicide. Lettuce- Contains much iron and therefore good for anemic persons; recommended in insomnia, irritation of the stomach, dyspepsia, etc. Melons- One of the finest kidney cleansers and health builders. Mint- Good for bowel complaints, affections of the heart and small- pox. Olive Oil- A very nutritious food; applied externally, a good skin food, invaluable in all eruptive diseases. Olives- Their lubricating, cleansing, beautifying and rejuvenating power is the greatest among all fruits. Onions- Purify the blood and cleanse the whole system; corrective in insomnia, nervousness, coughs, etc. Oranges- For those who desire speedy elimination; useful in asthma, liver and heart troubles; will tone up the system and purify the blood. Oxalis, or Sheep Sorrel- When made into an extract, may be used as an application to destroy external cancer tissue, and when eaten as a salad is excellent for cleansing the system of cancerous growths. The sorrels are also good blood builders. Parsley- Corrective in cases of inflammation of the bladder, syphilitic affections, and enlarged glands; is an anti-ferment. Parsnips- An anti-ferment; useful in cases of dyspepsia. Peanuts- Good for diabetics. Corrective in Bright's disease and calculus. Pears- A fine laxative when soft and ripe. Peas- Are good for gastric disturbances of the stomach. Pineapple- Very beneficial in diphtheria, sore throat, etc., and an aid to digestion. Pignolias- The proteid nut. Useful in piles and hemorrhage. Pomegranates- Will aid in correcting sore throat, lung complaints, hemorrhages and ridding the body of tape worms. Potatoes- Are strictly non-fermentable and an excellent stomach cleanser. Pumpkin- Excellent in fevers and all inflammatory diseases; a good mucus eliminator. Quinces- And honey are a laxative; good in all stomach troubles and will stop vomiting. Radishes- Very rich in organic salts. Excellent in treating gall stones. Raisins- Furnish sugar in its purest and most concrete form. A fine heat and energy food; a good blood builder. Raspberries- Corrective in sore throat, fevers, cholera. Rhubarb- Nature's most wholesome substitute for vinegar. A fine tonic and eliminator and will aid in overcoming cancer. Sage- Valuable in lung complaints, piles, rheumatism, and for checking flatulency. Salt- If taken in the inorganic form, as common table salt, is highly injurious and accelerates numerous diseases, such as tuberculosis, gout, rheumatism, eczema, gall stones, gravel and cataract of the eye. Sorrel- See Oxalis. Spinach- Useful in anemia, heart diseases, piles, stomach and kidney troubles. A splendid blood cleanser. Strawberries- Corrective in acne, gout, ringworm and cancers. For outward application strawberries will aid in curing old wounds, ulcers, sore eyes and inflamed parts. Sunflower Seeds- Produce a splendid and valuable oil, very useful as a food, also for application after hot fomentation. Tamarinds- Useful as a drink in fevers, jaundice, colds, etc. Tomatoes- Beneficial in dyspepsia, inflammations, and one of the best correctors of the liver and kidneys. Turnips- An excellent appetizer, good for ulcers of the bladder and all skin diseases. Walnuts- Pounded with honey, are good for quinsey and sore throat. Watercress- A powerful blood cleanser; good for all obstructions of liver and kidneys, anemia, scurvy, etc. Also useful in disorders of the brain. Whole Wheat Meal- Made into jelly and mixed with honey is good for all lung troubles, gout, hoarseness, rheumatism, useful in eradicating chilblains, ulcers and boils, if applied externally. Yams- Are good for epilepses. Will aid in overcoming St. Vitus dance, fits, and uterine diseases.