Part 1

[Transcriber's Note: Italic text is represented by _underscores_. Small capitals in the original have been converted to all capitals.]

SUBSTITUTES FOR FLESH FOODS

Vegetarian Cook Book

_By_ E. G. FULTON

PACIFIC PRESS PUBLISHING COMPANY OAKLAND, CALIFORNIA

_Entered According to Act of Congress in the year 1904, by_ PACIFIC PRESS PUBLISHING COMPANY

_In the Office of the Librarian of Congress, Washington, D. C._

ALL RIGHTS RESERVED

WHY I WAS IMPRESSED TO WRITE A COOK BOOK.

It must appeal to the judgment of every thinking man and woman that the human family are more in need of sound, wholesome advice as to what they should eat and drink than ever before. The number of physicians and dentists increases each year at an alarming rate, but the aches and ills of the suffering people do not lessen. Thousands of people find themselves in a deplorable condition, with stomachs almost worn out, having depended largely upon predigested foods and a long list of so-called "dyspepsia cures."

The amount of patent medicines, "sure cures," consumed by the people in the United States is enormous, and is increasing every year. It must be apparent to all students of the past century that the people of the present are not enjoying the same degree of health as our ancestors, nor have we any assurance that things will improve unless some radical change is made.

Disease among cattle, poultry, and fish has increased so alarmingly in the last few years that we should no longer depend on the animal kingdom for food. We should look to the grains, nuts, vegetables, and fruits for a better dietary than can be prepared from the flesh of animals likely to be contaminated with tuberculosis, cancer, and other diseases.

In writing this book, the author has treated the subject from the commonly accepted definition of the term vegetarianism, which means to abstain from flesh food, but allows the use of eggs, milk, and its products. After years of experience in conducting vegetarian restaurants in several cities and making a study of the food question, he thinks he can bestow no greater gift upon the people than to place before them a book containing instruction in the preparation of wholesome dishes that will build up in place of tearing down the body.

In this work I do not claim to have reached perfection, nor to have exhausted the category of wholesome preparations and combinations within the domain of vegetarianism. In our efforts to teach how to live without the use of flesh foods, we find we have only begun to discover the inexhaustible resources of the great vegetable kingdom in the boundless wealth of varied hygienic foods.

E. G. F.

CONTENTS

BAKERY AND BREAKFAST DISHES .... 196-201

BEVERAGES ...................... 173-176

CAKE ........................... 235-238

CEREALS ........................ 180-184

EGGS ........................... 163-170

ENTREES ........................ 67-114

HYGIENE OF COOKING ............. 9-12

NUT BUTTER ..................... 241-245

PIES ........................... 225-232

PUDDINGS ....................... 205-221

SALADS ......................... 17-28

SALAD DRESSINGS ................ 31-36

SOUPS .......................... 40-64

SAUCES ......................... 149-159

TOASTS ......................... 188-192

VEGETABLES ..................... 115-146

_HYGIENE OF COOKING_

GOOD COOKING

Good cooking is not the result of accident, a species of good luck, as it were. There is reason in every process; a law governing every chemical change. A course of medical lectures does not make a physician, nor will a collection of choice recipes make a cook. There must be a knowledge of compounding, as well as of compiling; of baking, as well as of mixing; and above all, one must engage in the real doing. Theory alone will not suffice; but experience, which practice only can give, is of the utmost importance.

Mention will be made under this head of those forms of cooking only which enter into vegetarian cooking as usually understood.

BOILING

The term "boiling," as applied to cookery, means cooking in a boiling liquid. Many kinds of food need the action of water or other liquid, combined with heat, to cook them in the best manner, and boiling is one of the most common forms of cookery. When water becomes too hot to bear the hand in it with comfort, it has reached one hundred and fifty degrees, or the scalding point. When there is a gentle tremor or undulation on the surface, one hundred and eighty degrees, or the simmering point, is reached. When there is quite a commotion on the surface of the water, and the bubbles breaking above it throw off steam or watery vapor, two hundred and twelve degrees, or the boiling point, is reached. After water reaches the boiling point it becomes no hotter, no matter how violently it may boil. The excess of heat escapes in the steam. This important fact is rarely understood by the average cook, and much fuel is often needlessly wasted because of the mistaken idea that rapidly boiling water cooks food more quickly.

In all ordinary cooking, simmering is more effective than violent boiling. The temperature of the water may be slightly raised by covering the kettle. If sugar or salt or anything to increase its density, is added to water, it takes longer for it to boil, but its boiling temperature is higher. This explains why boiling sugar syrup and boiling salt water are hotter than boiling fresh water. Boiling effects partial destruction or removal of organic and mineral impurities found in water, hence the importance of boiling the water where such impurities exist. Boiling also expels all the air and the gases which give fresh water its sparkle and vitality. Therefore, the sooner water is used after it begins to boil, the more satisfactory will be the cooking.

Fresh water should be used when the object is to extract the flavor, or soluble parts, as in soups and broths. Salt water should be used when it is desired to retain the flavor and soluble parts, as in most green vegetables. Cold water draws out the starch of vegetables. Boiling water bursts starch grains, and is absorbed by the swelling starch, and softens the cellulose in cereals and vegetables.

MILK

In cooking some kinds of food, milk is used instead of water. Milk being thicker than water, less of the steam escapes, and it becomes hot sooner than water, adheres to the pan, and burns easily. At its boiling temperature (214 degrees), the casein contained in milk is slightly hardened, and its fat rendered more difficult of digestion. By heating milk in a double boiler, these dangers are avoided. It then only reaches a temperature of 196 degrees, and is called scalded milk. The process is a form of steaming.

STEAMING

Steaming is a process of cooking food over boiling water. It is a very satisfactory and convenient method, without much loss of substance. It takes a longer time than some other ways of cooking, but requires less attention. There are two methods of cooking by steam: (1) In a steamer, which is a covered pan, with perforated bottom. This is placed over boiling water, and the steam carries the heat directly to the food. (2) By means of a double boiler. By this method the heat is conveyed from the boiling water, through the inner boiler to the food. When cooking by steam, the water should boil steadily until the food is done. Watery vegetables are made drier by steaming, and flour mixtures develop a different flavor than when baked.

STEWING

Stewing is cooking in a small quantity of water at a low temperature for a long time, and is a form of boiling. The food loses less nutriment when stewed than when rapidly boiled.

BAKING

Baking is cooking by means of dry heat, as in a close oven. The closely-confined heat of the oven develops flavors which are entirely different from those obtained by other forms of cooking. The baking of many kinds of food is as important as the mixing, and every cook should thoroughly understand how to regulate the oven. Nearly all flour mixtures, as bread, cakes, and many kinds of pudding, are more wholesome when baked than when cooked in any other way.

BRAIZING

Braizing is a combination of stewing and baking. Meat cooked in a closely-covered stew-pan, so that it retains its own flavor and those of the vegetables and flavorings put with it, is braized. Braized dishes are highly esteemed.

BROILING

Broiling, meaning "to burn," is cooking directly over, or in front of, the clear fire, and is the hottest form of cooking. The intense heat, combined with the free action of the air, produces a fine flavor quite unlike that obtained in any other way. Pan broiling is broiling on a hot surface instead of over hot coals.

_SALADS_

SALADS

All green vegetables that are eaten raw and dressed with acid, salt, and oil, are included in the list of salads, and they should always be served crisp and cool. Wash salad greens carefully, allowing them to stand in cold or iced water until crisp. Drain and wipe dry with a soft towel, taking care not to bruise the leaves, and keep in cool place till serving time. If they are not thoroughly dried, the water will collect in the bottom of the dish and ruin any dressing used.

Pare cucumbers thickly, and remove a thick slice from each end; cut into thin slices, or into one-half inch dice, and keep in cold water until ready to serve, then drain thoroughly; crisp celery in cold water also.

Pare tomatoes, and keep in a cold place, and sprinkle with chopped ice at serving time. The list of vegetables suitable for salads is so long that the question of kind is wholly a matter of choice. Asparagus, peas, string beans, beets, cauliflower, etc., are all well utilized in salads. Freshly cooked vegetables or left-overs may be used, but all cooked vegetables must be cold and perfectly tender. By deftly combining these left-overs with the favorite dressing, there is material for a delicious and economical salad, to which the somewhat aristocratic name of macedoine salad may be given. This salad may consist of a few or many kinds of vegetables, any combination pleasing alike to the eye and the palate being permissible, and if care is taken in the arrangement, it may be made a very attractive dish.

To the dressing of salads one must give utmost care and attention, as upon their excellence the success of the dish principally depends. While rules for dressings are innumerable, there are, after all, only a few really good ones. The French dressing and the mayonnaise are most generally known, the former being the simplest and most commonly used of all dressings. And it is quite the favorite for lettuce, cresses, chicory, and other vegetable salads. As the salad wilts if allowed to stand in the dressing, it should not be added till just at the moment of serving, and it is for this reason that it is frequently made at the table.

One of the most difficult things to prepare is a perfect mayonnaise, but once the knack is acquired, failure afterwards is rare. One essential point is to have all the materials cold. Chill in the refrigerator both the bowl and oil an hour or more before using. In warm weather it is advisable during the mixing to stand the bowl in a larger one of cracked ice. This dressing, if covered closely, will keep several days or longer in the ice-box. Keep in a cold place till wanted, as it liquefies as soon as mixed with meat or vegetables. To tone down the taste of the oil, and thus make more delicate salads, one may add to the dressing, just before it is used, a little cream beaten stiff and dry. This dressing is used with nut and fruit salads, and may be used with potatoes, tomatoes, celery, and other vegetables.

Most cooked vegetables intended for salads are moistened with a French dressing and allowed to stand an hour or more, or until well seasoned, in a cold place. To this process the term marinate is applied. Just before serving, pour off all the marinate that is not absorbed, and combine with the mayonnaise. A mistake frequently made in preparing salad dressing is that of using too much acid. The acid flavor should not predominate, but other flavors should also have their value.

VEGETARIAN CHICKEN SALAD

Chopped protose, ½ pound. Chopped celery, ⅔ cup. Grated onion, 1 small teaspoonful. Chopped nuttolene, ¼ pound. Lemons, juice of 2. Salt. Mayonnaise, 2 tablespoonfuls.

Mix all together, adding mayonnaise dressing last. Serve on lettuce.

ALMOND SALAD

Olives, 18. Celery, 1½ cups. Blanched almonds, 1½ cups. Salad dressing. Lettuce.

Stone and chop the olives. Add the almonds chopped, also the celery cut fine. Mix with salad dressing and serve on lettuce.

NORMANDIE SALAD

Walnut meats, 1 cup. French peas, 1 can. Mayonnaise. Lettuce.

Place walnut meats in scalding water about fifteen minutes, then remove the skins, and cut into pieces about size of a pea. Scald the French peas, and set aside for a while. Drain the water off the peas, and let them get cold; then mix with the walnuts. Pour mayonnaise dressing over all, and mix thoroughly. Serve on lettuce.

BRAZILIAN SALAD

Ripe strawberries, 1½ cups. Fresh pineapple, cut in small cubes, 1½ cups. Brazil nuts, blanched and thinly sliced, 12. Lemon juice, 4 tablespoonfuls. Lettuce. Dressing, 1 spoonful.

Cut the strawberries and pineapples into small cubes, and add thinly-sliced Brazil nuts that have been marinated in lemon juice. Arrange lettuce in rose-shape, and fill the crown with the above mixture, and cover with a spoonful of mayonnaise or golden salad dressing.

NESSLERODE SALAD

Red cherries, ½ cup. Black cherries, ½ cup. Red currants, ½ cup. White currants, ½ cup. Sugar, 1½ cups. Red raspberries, ½ cup. Black raspberries, ½ cup. Strawberries, ½ cup. Lemon juice, ½ cup.

Pit the cherries, keeping them as whole as possible. Put a layer of fruit in the salad bowl, then a layer of sugar, then another layer of fruit, and so on, till all the fruit is used, finishing with a layer of sugar. Pour over all one-half cup of lemon juice. Shake the bowl gently from side to side, to draw out the juice until it nearly covers the fruit.

More sugar may be used if needed. This salad should be made two hours before using, and kept on ice.

FRUIT SALAD

Apples, cut in half-inch cubes, 1 cup. Bananas, cut in half-inch cubes, 1 cup. Oranges, cut in half-inch cubes, 1 cup.

Mix all together and serve with golden salad dressing.

WALDORF SALAD

Apples, cut in dice, 1½ cups. Lemon juice, ½ cup. Lettuce. Celery, cut in dice, 1½ cups. Mayonnaise dressing.

Mix apples, celery, and lemon juice well together, and pour mayonnaise dressing over. Serve on lettuce.

In making Waldorf salad use only crisp, white, tart apples, and the tender, white heart of the celery. The celery should be cut a little smaller than the apples. Use only white mayonnaise.

Drain off the lemon juice before adding the dressing, or it will ruin the mayonnaise.

PROTOSE SALAD

Protose, cut in small dice, 1 pound. Cold, boiled potatoes, cut into dice, 2. Finely cut celery, ½ cup. Finely minced onion, 1 tablespoonful. Salt. Celery salt, ½ teaspoonful.

Mix thoroughly with mayonnaise, and serve on lettuce leaves.

PROTOSE AND CELERY SALAD

Diced protose, 2½ cups. Grated onion, 1 tablespoonful. Oil salad dressing. Salt, 1 teaspoonful. Crisp celery, 1¼ cups. Lettuce or celery leaves.

Cut protose into half-inch dice, add a little salt, grated onion, and celery cut into the same size as protose. Set in ice-box, and just before serving pour over some of the oil salad dressing, and mix all together lightly. Serve on lettuce leaves or garnish with celery leaves.

PEA AND ONION SALAD

Peas, canned or stewed, 4 cups drained. Grated onion, 2 tablespoonfuls. Lettuce leaves. Mayonnaise.

Let peas drain half an hour, then add the onion. Mix well. Set in a cold place, and when ready to serve pour over the mayonnaise. Mix all together lightly, and serve on lettuce leaves.

ENGLISH SALAD

Chopped lettuce, 1 cup. Chopped celery, 1 cup. Mayonnaise, 1 tablespoonful. Lemons, juice of 2.

Mix lettuce, celery, and lemon juice thoroughly, then add mayonnaise and salt to taste.

WATER LILY SALAD

Lettuce leaves. Mayonnaise dressing Eggs, hard-boiled, 8.

Cut crisp lettuce leaves into pointed strips, like the outer leaves of a water lily. Cut the whites of hard-boiled eggs also into strips, to make the petals. Mash all but two or three of the yolks, mix them with the mayonnaise, and fill in the center of the white petals. Take the remaining yolks and put through a fine sieve, and scatter this over the yellow center and white petals to resemble pollen of the flower.

NUT AND FRUIT SALAD

Diced pineapple (canned), 1 cup. Chopped walnuts, 1½ cups. Diced oranges, 1 cup. Diced dates, 1 cup.

Mix all together, and add golden salad dressing one hour before serving.

NUT SALAD

Apple, 1 small. Lettuce, ½ cup. Onion juice, 1 teaspoonful. Oil of cloves, 7 drops. Salt. Almonds, ½ cup. Brazil nuts, ½ cup. Sugar, 1 teaspoonful. Lemon, juice of 1.

Chop all the ingredients moderately fine, and mix well with plenty of mayonnaise dressing.

TOMATO MAYONNAISE

Tomatoes, 2. Oil, ½ cup. Onion juice, 3 or 4 drops. Hard-boiled eggs, 2. Raw egg, 1.

Peel the tomatoes, cut them in halves, and press out all the seeds, retaining only the solid, fleshy portion. Chop this fine; press through a sieve and drain.

Mash very fine the hard-boiled yolks of the eggs, and add the raw yolk. When thoroughly mixed, add the oil, a few drops at a time. When thick and smooth, add the dry pulp of the tomato, a little at a time. Stir in the onion juice. Serve on sliced protose or nuttolene.

LIMA BEAN SALAD

Lima beans, 2 cups. Strained tomatoes, 1¾ cups. Hard-boiled yolks, 2. Lettuce. Nut butter, 2 tablespoonfuls. Minced parsley, 1 tablespoonful. Salt. Sliced tomatoes.

Cook beans till well done, strain off the water, and set aside to cool. Mix nut butter as for table use, and thin it down with the tomato juice. Add the minced parsley and a little salt; turn this mixture on the beans, and stir well without breaking the beans. Mince the yolks of the hard-boiled eggs and sprinkle over the salad. Garnish with lettuce and sliced tomatoes, and serve.

PEA AND TOMATO SALAD

Tomatoes, 6. Nuttolene, 1 cup. Salad dressing. Green peas, 2 cups. Lettuce.

Peel the tomatoes and scoop out the inside. Fill up with green peas and bits of nuttolene. Place each tomato on a lettuce leaf, and cover with salad dressing.

LETTUCE

Separate the leaves and carefully wash to remove every particle of grit. Shake the water off the leaves. Place on a plate or in a salad dish, and send to the table for each to prepare as preferred.

Dress with lemon, salt, or olive oil. A mayonnaise or lettuce dressing may be provided for the table. If preferred, lettuce may be cut fine before being sent to the table.

CABBAGE SALAD

Cabbage chopped very fine, 1½ cups. Chopped walnuts, ½ cup. Cream, ½ cup. Lemon, juice of 1. Sugar, 1 tablespoonful. Salt.

Beat cream, sugar, and lemon juice together; then pour over the walnuts, cabbage, and salt, which have been thoroughly mixed.

SALAD LA BLANCHE

Lima beans, 1 cup. Minced celery, 1 cup. Hard-boiled eggs, 2. Minced lettuce, 1 cup. Nuttolene, ¼ pound.

Boil the beans till tender, drain, and cool. Chop them rather fine, and add the minced celery, minced lettuce, nuttolene cut into small dice, and hard-boiled eggs finely chopped. Serve with La Blanche dressing.

BEET SALAD

Cold, boiled beets. Hard-boiled eggs. Salt, olive oil, lemon juice. Lettuce.

Arrange alternately slices of cold, boiled beet with slices of hard-boiled eggs on a plate. Season with salt, olive oil, and lemon juice poured over. Serve on lettuce.

CARROT AND BEET SALAD

Carrots, 2. Lettuce. Dressing. Beets, 2. Celery.

Arrange alternately slices of cold, boiled carrots and beets. Serve on a lettuce leaf, garnish with finely-chopped celery.

Dress with olive oil, lemon juice, or French salad dressing.

STUFFED BEET SALAD

Boil the beets whole till tender, selecting those of uniform size. Cut a slice off the bottom, so that they will stand upright, and scoop the inside out carefully. Take pains not only to avoid breaking the shell, but to keep the inside as nearly whole as possible. Peel the shells, and let them get perfectly cold. Cut the centers into tiny cubes, using an equal amount of parboiled potatoes and white celery cut to same size; mix well with mayonnaise or French dressing, and fill the shells, laying a slice of hard-boiled egg on top of each, and serving on a bed of tender lettuce leaves.

TURNIP AND BEET SALAD

Turnips, 1¼ cups. Green peas, 2 cups. Mayonnaise. Beets, 1¼ cups. Lettuce.

Cook both vegetables separately till tender; dice and set on ice, until ready to serve. Place a spoonful of the mixed vegetables on a leaf of lettuce, border with green peas, and put a spoonful of mayonnaise on top.

ASPARAGUS AND PROTOSE SALAD

Asparagus, 1½ cups. Protose, 1½ cups. Salt. Mayonnaise.

Wash the asparagus and cut into pieces half an inch long. Boil in salted water till tender. Drain off the water, and when cold put into salad dish with protose cut into dice. Season with salt. Serve on a lettuce leaf with mayonnaise.

BEET AND POTATO SALAD

Cut with a vegetable cutter or slice cooked beets and potatoes; arrange on a dish alternately, dress with cream salad dressing.

BEET AND POTATO SALAD NO. 2

Beets, 1 cup. Protose, ½ cup. Onion juice, 2 tablespoonfuls. Hard-boiled egg sliced, 1. Mayonnaise. Potatoes, 1 cup. Egg yolks, ½ cup. Salt. Chopped parsley, ¼ cup. Lettuce.

Cut the beets, potatoes, and protose into small dice. Mix all together and serve on a lettuce leaf; one slice of egg to each portion.

ASPARAGUS AND CAULIFLOWER SALAD

Asparagus tips, boiled and drained, 2 cups. Cauliflower, boiled, drained, cut in small pieces, 2 cups.

Dress with cream salad dressing.

ASPARAGUS SALAD

Cut cooked asparagus tips into three-inch lengths, and serve on lettuce leaf with cream dressing.

BRUSSELS SPROUTS SALAD

Put plain boiled Brussels sprouts into the ice-chest to get cold. Dress with olive oil and lemon juice. Serve on lettuce.

DATE AND CELERY SALAD

Chop dates and celery, and serve with golden salad dressing.

MACEDOINE SALAD

This is a mixture of any kind of cooked vegetables. Cover with French salad dressing, and serve on lettuce leaves.

_SALAD DRESSINGS_

MAYONNAISE DRESSING

Egg yolk, 1. Cooking or olive oil. Lemon juice. Salt. Sugar, 1 tablespoonful.

Into a saucer break the yolk of a fresh egg; add to it a large pinch of salt, and with a fork stir the yolk till it begins to stiffen. Gradually add to the yolk, a drop at a time, cooking oil or olive oil, stirring well after each drop is added. Continue this process till the mixture becomes too stiff to stir, then thin it with lemon juice, and add more salt. The salt helps to stiffen it. Thicken again with oil in the same manner as before, and thin again with lemon juice. Continue this till the desired amount is made. When stiff enough to cut with a knife, add one tablespoonful of sugar.

This will keep for a number of days, if set on ice. Success in making this depends upon the care with which the oil is added; at first, a drop at a time, and towards the last adding two or three drops, and perhaps half a teaspoonful at a time.

Note.--To make it keep well, add one tablespoonful boiling water, beaten in quickly. To keep from curdling, put lemon juice and oil on ice for fifteen minutes before using.

WHITE DRESSING