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 HEALTH for the FAMILY 
 IN WARTIME 
 
 By 
 MARY I. BILLET. M. T. D. 
 
 FIRST EDITION JUNE. 1918 
 
 Proceediof the fiiU two Kundred copies to go to the Soldier** Club Heua^ 
 Wr%ht«ibeAVB, New icnc^. 
 
GENERAL DEDICATION 
 
 To those who feel it their patriotic duty to con- The End- 
 serve food — and to be most efficient through perfect 
 u^'^^^■u. The Means — • 
 
 ^^^1^^' Health. 
 
 To those patients who have put these principles In the use of our 
 into practice and thus made them valuable ; its°powerf 
 
 This work is dedicated, 
 
 Mary I. Billet 
 477 Main Street, 
 Orange, New Jersey. 
 June, 1918. 
 
 Copyright 
 
 Mary I. Billet 
 
 191S 
 
.i\ 
 
 ^x 
 
 ^ 
 
 (c> 
 
 The keynote 
 economy and 
 simplicity. 
 
 Community 
 text-book. 
 
 Experiment 
 
 and 
 
 compare results. 
 
 3e originaL 
 
 FOREWORD 
 
 This book stands for economy of foods and sim- 
 plicity of thinking and preparation. 
 
 Each group of recipes is built on one foundation 
 recipe. 
 
 For this reason this book is invaluable as a text 
 book in schools and community classes of house- 
 wives who arrange to study together and compare 
 notes as they practice with the foundation recipes 
 and their variations. 
 
 Such a method of group study will show the un- 
 limited number of recipes that can be made from the 
 basic recipe. 
 
 Guided by this, dare to make your own combina- 
 tions. For example, instead of using a cup of boiled 
 rinds in fruit cake, use a cup of stewed rhubarb. 
 
 Should you desire plans for co-operative study, 
 write the Author. 
 
 JUN 26 1918 
 ©CI.A497920 
 
 k 
 
 
 'V V<i \ 
 
INTRODUCTION 
 
 Women! Are you patriotic? To serve your Eat to live, 
 country you yourself must have good health ; and _ ^ 
 you must help to conserve certain foods for our 
 Boys. 
 
 For some years the method of feeding herein ad- Others have 
 vocated has been tried by the sick and the well, gained much, 
 with the result that the sick became well and the 
 strong gained in energy and reserve force. 
 
 On account of satisfactory results, many enthu- 
 siasts asked for a book of recipes, and explanations 
 of the body's needs. 
 
 The request came again from Mrs. E. A. Miller, 
 on the ground that the patriotic were seeking sim- 
 pler menus, that would give the maximum of health 
 for the minimum of expense and time for prepara- 
 tion. 
 
 Help, and certain foods, are scarce, and will be Try to make 
 
 more so should the war continue. There are other J^^u^^hS Sey** 
 
 foods about us in abundance — perfectly adapted to iqqj^ good, 
 
 nourish us — and not adapted to long distance trans- taste good, 
 
 portation — which we will thoroughly enjoy as soon are good, 
 as we allow ourselves to become familiar with their 
 uses. 
 
 Be encouraged by the fact that these recipes and If you don't 
 menus have been tried by the living, who have succeed the first 
 learned to enjoy these dishes, and to get and main- ^™®» °°°* ^'® 
 tain good health by their use. 
 
 So may you, if 
 you will try and 
 try again. 
 
 Success in this is 
 not imitation of 
 the dishes you 
 used to toake. 
 
 A fair trial will convince the most conservative. 
 
 up. Beginners 
 are not qualified 
 to judge. 
 
 "Self-preservation is the first law of nature." On What is "Food"? 
 every hand we hear discussions about "food." It is The answer is 
 a problem worthy of our attention. Is it the ma- in oxidation. 
 terial we swallow? Then why are some ravenous 
 eaters anemic, and in ill-health? Why are they 
 even poorly nourished? 
 
 How much of the food you swallow do you think Look to the 
 nourishes you? Only the amount your body as- human stove- 
 similates, or "burns." ALL THAT YOU EAT IN 
 EXCESS OF WHAT THE BODY OXIDIZES 
 CLOGS THE ORGANS AND FUNCTIONS. 
 
Don't choke Do you know how to run your furnace ? Do you 
 
 the drafts. know how to get the maximum of heat from the 
 
 minimum of coal ? Do you remember that you had 
 to get used to your particular apparatus and variety 
 of coal? Have you learned that when you put on 
 enough coal to choke off the drafts you get more 
 clinkers and coal gas, and less heat? Do you know 
 that it takes less coal and less of your energy to 
 make your furnace run above par than below par? 
 When you run a stove below par (i. e., with the 
 drafts choked off) you have to shovel on more coal, 
 and shake a heavier fire, and clean out more clinkers 
 and ashes. 
 
 Why is food? Food supply that the body does not burn up is an 
 
 f^Sn*aSon"Lid "^^'^^^'c^io" to proper bodily'functioning, resulting in 
 
 incomplete hardening of the arteries, with high blood pressure, 
 
 or retarded kidney, lung, liver, and other troubles, which can be 
 
 elimination. overcome by removing the clinkers. 
 
 Your health 
 investments are 
 in foods. 
 
 Invest 
 judiciously. 
 
 Our choice of foods, as to chemical value, is some- 
 thing like an investment. The person who invests 
 an enormous amount of money may lose all he had ; 
 whereas a man who invests a small amount judi- 
 ciously draws remunerative dividends. 
 
 The digestive If we could realize what a wonderful body we 
 
 functioning is^ have, and v/hat a variety of materials it can manu- 
 like the operating facture from the simplest and coarsest foods, we 
 a grea ac ory. ^q^i^j ^^^ those articles of food which would give 
 each part of the body the proper amount of work to 
 do. Then, with all parts of the body working nor- 
 mally, we would not have so many functional and 
 organic diseases. 
 
 Give the body 
 the simplest 
 materials. 
 
 It will convert 
 them into what 
 it needs. 
 
 Don't bum out 
 the fuzes by 
 turning on too 
 much power. 
 
 Many intelligent people think that we should eat 
 the foods of high nutritive value, regardless of any 
 other consideration. The body is not given any 
 credit for its ability to manufacture what it needs. 
 
 If the body gets the most nourishment out of the 
 highly nutritive foods, why are those people who 
 live on eggs, meats, milk, fats, etc., not better nour- 
 ished — i. e., in a healthier condition? Are not many 
 of the anemic people whom you know fed with the 
 so-called "best" foods? 
 
 Avoid eggs, Lack of proper elimination holds the toxines in 
 
 meats, and other the body, causing fermentation of the newly eaten 
 stimulating foods. fQo<j, further checking the proper functioning of as- 
 
similation and elimination. The toxines could not 
 readily be stored up if the excretory channels were 
 in working order. Stimulating foods cause fer- 
 mentation, thus adding to the burden of toxines. 
 Foods must be chosen which, instead of poisons, will 
 supply the body with the material to manufacture 
 good red blood to be carried to the various parts of 
 the body to replace dead tissues. These wholesome 
 activities will help to re-establish proper elimination. 
 
 Drink plenty 
 of water. 
 
 Headaches and 
 pa\a around 
 bear!: often due 
 to g£3 rising 
 
 from fermented 
 food. 
 
 All foods (including milk, fruit juices, and other Why are teeth? 
 foods of this nature) should be thoroughly mixed 
 with saliva in the mouth. But since the tendency Why is saliva? 
 of stimulating foods is toward fermentation, especial 
 care should De taken that a sufficient quantity of 
 saliva and other digestive juices shall be mixed with 
 the food to minimize the fermentation, and convert 
 it into nourishment and fuel for the body instead of 
 into toxines. 
 
 injurious. 
 
 The vast variety of highly seasoned and rich con- High seasonings, 
 coctions are also stimulating, and — though they *'*-^-' t^sty, but 
 please the palate, and are of a high nutritive con- 
 tent, chemically — they too cause fermentation and 
 contribute to the store of toxines which cause 
 disease. 
 
 Just because your stomach has not yet rebuked Nature warns you 
 your inconsistencies and your impositions, in a loud ^'^^S before the 
 voice, is no reason why you should ignore the hints trouble is senous. 
 nature has given you, and eat the simpler foods that 
 will give you glowing health. 
 
 Try this method of living, for a few months, and Heed her, and 
 you will be convinced. At first you will lose a few ^^vig 
 pounds of your weight (though you may already be 
 thin). Then you will gradually reach your normal. 
 And none of it will be "dead weight" which makes 
 you a burden to yourself. But stick to the plan day 
 in and day out. 
 
 Every pound a 
 healthy pound. 
 
 Half a trial is 
 
 no trial. 
 
 But you say that you are unaccustomed to eating 
 so simply, and you miss the sauces and gravies and 
 pickles and spices. Yet, you do know that if a busi- 
 ness man refuses to adopt new business methods he 
 is pushed to the wall. What would be the outcome 
 of all new inventions if we refused to adopt the 
 new articles because we had never used them before ? 
 
 The more radical 
 the change is for 
 you, the more 
 you need to 
 make it, and the 
 more character 
 it will take 
 to do it,. 
 
Presently we 
 shall have "doc- 
 tors of health," 
 whose duty it 
 will be to teach 
 us to keep welL 
 
 And we will be 
 subject to pun- 
 ishment for onr 
 offense against 
 
 Millions of dollars have been and are being spent 
 in Laboratory Research work. And still the so- 
 called "incurable" diseases — such as Infantile 
 Paralysis, Bright's Disease, Diabetes, Cancer, Loco- 
 motor Ataxia, Goitre, Asthma, Hay Fever, etc., etc., 
 still baffle the searchers. 
 
 Noting the lack of positive results in regard to 
 these and other diseases, you would be only just to 
 yourself — if you are a sufferer — in trying something 
 
 society if we fail different. RESULTS — whether they can be proved 
 to do BO. in the laboratory or not — should speak for them- 
 
 selves. If you are below par, you have nothing to 
 lose, and so much to gain. Try the natural way. 
 
 Pallor — ^in food Our ideals in art have changed. We must also 
 
 or faces-— 18 no change our ideals of what looks appetizing and fit 
 SXhSl*"*"' 'o^ tfe stomach. 
 
 We have thought that white and pasty-looking 
 food-stufiFs were dainty-looking, and good enough to 
 cat, until our young children, our men and women, 
 look pasty too. Anemia has been fashionable. But 
 we are awaking to our inheritance — "Made in the 
 image and likeness of God" ! 
 
 The aesthetic side of our food sense needs training. 
 The old chromoes no longer appeal. Liking for 
 the pallid loaf is rapidly giving way to appreciation 
 of the far more appetizing qualities and value of the 
 wholesome-looking crisp brown crust. As we in- 
 dividually realize that the brown flour or rye or corn 
 meal products are more healthful than the white 
 flour residues we have been idealizing, we will each 
 of us rejoice in the browns and yellows and grays of 
 the new era breads, biscuits and cakes. 
 
 The result Our growing knowledge of what is natural for the 
 
 body will reform our aesthetic food sense as it has 
 Health and power our sense of the beautiful in the human figure, and 
 to achieve up to q^j gygg ^nd taste will glory in the satisfaction of 
 the body's highest needs. 
 
 Nature's law for 
 the body's care. 
 
 This fundamental 
 knowledge means 
 common sense 
 and a true 
 aesthetic sense. 
 
 our highest 
 ability. 
 
 The result will be glowing health, with a spirit 
 that cannot be bought in bottles. 
 
A FEW THINGS TO REMEMBER 
 
 There is a Natural Law of Compensation. 
 
 We have neglected to chew our food sufficiently — The stomach has 
 hence it has become necessary to have dentists to "'^ *^^"^ 
 preserve our teeth. 
 
 The first aid to good digestion is saliva. This Use those 
 must be mixed with the food in the mouth to pre- y°" have, 
 vent fermentation. 
 
 The real test of keen hunger, or need of food, is Eating will not 
 
 the flow of saliva at the sight, smell or thought oi ^^^^ gnawing in 
 
 food. Gnawing in the stomach is an abnormal crav- * ^ ^ omac . 
 
 ing, indicating some derangement of the system. the^cause 
 
 If you need spices, pickles, or high seasoning, to You may fool 
 make you enjoy your food, omit a few meals until yourself, but yon 
 you can enjoy nature's bounty without appetizers, c^"'* fool 
 If the body doesn't send out a healthy call for food. ^^"^ stomach, 
 appetizers will never make it assimilate. 
 
 The juices of oranges, grapefruit and pineapples It advises you 
 make fine substitutes for regular meals when those ^^^- Heed it. 
 "don't taste real good," i. e., when the body is out 
 of order. 
 
 If you eat when over-tired, digestion is retarded WTiy waste food 
 
 and fermentation is the result. *^^ way? 
 
 PERFECT FEEDING means COMPLETE Learn from 
 
 COMBUSTION, and COMPLETE OXIDATION Mother Nature, 
 
 OF FOOD means PERFECT HEALTH, and econSfst 
 (what is more significant) IMMUNITY FROM 
 DISEASE. 
 
 The calorie system is helpless to bring about per- Don't ask a weak 
 
 feet health. To get caloric value from a food the ?^^V^ ^°i^° 
 
 functions of the body must be NORMAL. *'^'"** '^^'''^ 
 
 Also, mineral salts, which have no calory value, 
 are necessary to health. Forget calories, and use 
 common sense. 
 
 The menus given in this book will get sick people When you 
 
 well, and make the healthy people healthier, until bought this book 
 
 fc • ,-• 11^4.- J'O" mvested 
 
 hfe is a contmuously pleasant sensation. j„ health. 
 
 HELP YOUR CITY with the Garbage Problem. Make the invest- 
 HOW? By saving everything that is usable. If ^^^^J^f^' 
 you do not want or need it, find some one who does, kitchen ^meMs^ 
 
 All left-overs can be combined to make delicious hardship 
 soups or delicious baked dishes. (See vegetable 5;lsewhere. 
 
 .*^ X V o Save every ounce 
 
 *"ec»Pes.) of food value. 
 
 7 
 
BE YOUR OWN DOCTOR 
 
 Colds are 
 easily driven oS. 
 
 Act promptly. 
 
 Eat sparingly 
 or not at alL 
 
 Flood the system 
 with water. 
 
 Help the body 
 to perspire. 
 
 Make natural 
 
 eliminations 
 
 easy. 
 
 Constipation. 
 
 Eating foods that 
 
 (a) Are not 
 clogging. 
 
 (b> Will help t© 
 clean walls of 
 
 latestines. 
 
 Increase power 
 of muscles and 
 circulation. 
 
 Any of the following ways will rid you of an 
 ordinary cold. 
 
 i. Abstain from food, and drink plenty of water. 
 
 2. For each meal eat only grapefruit juice, 
 orange juice, or pineapple juice; with plenty of 
 water between meals. 
 
 3. Breakfast as above. Eat baked, boiled or raw 
 onions for both lunch and dinner, with bread (only 
 a small amount). 
 
 4. Put a little salt on tongue to make saliva flow, 
 and expectorate. Repeat. 
 
 5. Take hot bath for 15 or 20 minutes, or until 
 perspiration starts ; then a cold or cool shower or 
 spray, quickly. Roll in warm blanket, and retire, 
 well covered, but keeping windows open. 
 
 If the cold is very severe, drink hot lemonade after 
 bath. 
 
 This bath rnay be taken instead of a meal, or 
 THREE HOURS AFTER one. 
 
 In the morning take a cool sponge bath. 
 
 6. ONE HOUR BEFORE a meal, or THREE 
 HOURS AFTER one, take a cool or cold SITZ 
 bath for half an hour, keeping the feet and body 
 well covered, and gently lave the abdomen. 
 
 For a severe cold, take two or three times daily. 
 
 If you are constipated, eat fruit, or dried fruit 
 conserve, and bran bread, for breakfast. 
 
 In severe cases, use Christian's Bran according to 
 directions. 
 
 Lie on your back, and ride a bicycle in the air for 
 a minute or two before retiring, or walk around in 
 'vour room on hands and feet for five minutes daily. 
 
A FAST will shorten the life of any fever, Fevera. 
 
 Give the patient plenty of water, and no fever will 
 develop or "run its course" under these conditions. Let the stomach 
 
 rest. 
 
 The body is a good manager, and is always ready 
 to supply energy in a crisis when the functions can- ji£tA plenty 
 not take care of food. of water. 
 
 When the fire in the furnace is low you shake ^ ^^^.^ ^^ ^^^ 
 down the ashes and clinkers before adding coal, ^gg jg sufficient 
 Give the body the same treatment. 
 
 The HECTIC FEVER of tuberculosis is the only 
 kind that needs treatment, and proper food. All 
 others will respond to the correct fasting cure. 
 
 THOSE who are predisposed to rheumatism will S Jaeaniatism, i 
 get a pleasant surprise if they will live on sweet or 
 sour milk, or buttermilk, with baked potato, or bran 
 bread. 
 
 Eat this three times daily. 
 
 (This is a perfectly balanced diet for anyone.) 
 
 For those who cannot take milk, have a fruit 
 breakfast ; green salad, or fruit salad, or some nuts 
 and raisins, for lunch ; and for dinner one or two 
 green vegetables, and a piece of bran bread. 
 
 HIGH blood pressure and hardened arteries can Blood pressisrgc 
 both be benefitted by following the feeding direc- 
 tions given under RHEUMATISM. 
 
 SPECIAL and MONO diets are advised for some Mono diet for 
 individuals, for a limited time only, as an omnivor- limited periods. 
 ous practice is best for many reasons. However, 
 the wise person will get his variety from day to day 
 rather than in one meal. 
 
 You wouldn't spend your whole bank account on Eat to live 
 one suit of clothes! If your SAVINGS are very 
 large, you can afford to spend largely, sometimes, 
 without feeling the loss of your cash. Then GET 
 WELL first. After that you may be reckless some- ^^ ^^^ ^^ 
 times if you wish. Get yourself so fit that you can morrow. 
 occasionally eat anything put before you without 
 getting out of order. 
 
 Meat or eggs may be eaten once in a while if one 
 
 so desires. ^ ^ _. ___„^ft. 
 
 ^ , . , To-day's strength 
 
 Living on stimulating or rich foods is indulgence, js already 
 
 It is the WRONG omnivorous diet to fit one for an provided for 
 emergency. 
 
LABOR-SAVING SUGGESTIONS 
 
 Think oat an 
 easier way than 
 you have 
 drifted into. 
 
 Plan an energy- 
 saving sequence. 
 
 For instance, 
 
 Free yourself 
 from unneces- 
 sary, time- 
 stealing habits. 
 
 Then you can 
 practise your 
 music or raise 
 vegetables (and 
 health) in your 
 community 
 garden. 
 
 See how few dishes and utensils you can manage 
 with when baking or cooking. The most efficient 
 worker will use the fewest. 
 
 See how clean you can keep yourself and your sur- 
 roundings while working. 
 
 See how much you can accomplish by doing only 
 a little work. Have a reason for everything you do, 
 and for doing it then. 
 
 It is true efficiency to get to the table the most 
 nourishing food, with the least expenditure of 
 strength, money and time. 
 
 Why grate cheese for a baked dish ? It is unneces- 
 sary. Probably it was invented by the man who 
 wanted to sell graters ! And women fell for it, and 
 it became a habit, and has kept you in the kitchen 
 an unnecessary length of time! Crush, break, or 
 cut the cheese into small pieces and sprinkle over, 
 or mix with, the materials desired. This will save 
 your knuckles, and you will avoid cleaning the 
 grater. 
 
 Cook the amount of perishable food you need 
 from day to day, and save your ice bills and the care 
 of a refrigerator. Cooked food deteriorates. 
 
 10 
 
TO THE SUFFERING 
 
 DRINK plenty of water. 
 
 LIVE on orange juice, or pineapple juice (Dole's 
 IS good), for a few days, or until you are hungry. 
 
 UNTIL you regain your vitality, eat a fruit meal 
 for breakfast; cereal and milk or cream for lunch, 
 and one or two vegetables, with potato, rice, or 
 bread, for dinner. 
 
 THE LESS you eat, the better chance you give 
 your body to right itself. 
 
 SHOULD you find yourself weak after omitting 
 a meal or two, remember that it is because your 
 mental attitude toward occasional abstinence is 
 wrong; or your food for the day before yesterday 
 was not nourishing. 
 
 It takes 24 to 48 hours before you get real 
 strength from the food you eat, so you cannot miss 
 the nourishment until a day or so later. Hence any 
 sensation of weakness after omitting a meal is due 
 to the lack of "kick" or stimulant in that meal, and 
 you have been depending on stimulants, instead of 
 nourishing yourself. If your strength is no more 
 genuinely supported than that, you are "skating on 
 thin ice," and are due for a bad break unless you re- 
 establish the reserve. 
 
 How much yow 
 appreciate an 
 occasional day 
 when — all by 
 yourself — you 
 can "catch up" 
 with your work) 
 
 Your stomach 
 and intestines 
 nill do their 
 housekeeping all 
 the better if you 
 give them the 
 same sort of a 
 holiday once 
 in a while. 
 
 Stimulation not 
 the same as 
 nutrition. 
 
 Robbing the 
 bank of health. 
 
 Have you don? 
 that to your 
 family? 
 
 Normally, the body has nourishment stored up 
 for emergencies and crises, and a few days' fast is 
 fine for the average person who "does not feel well." 
 A good financier always has a bank account. The 
 body has one too, when properly treated. If you 
 build a fire with paper only, it blazes into a fine a steady fire 
 flame, but leaves no glowing coals or cinders to give requires sub- 
 any further heat. Hard wood and coal give no such stantial fueL 
 blaze, but you do get strong, steady heat. 
 
 YOUTH can be prolonged, because expert work- Fulfil the law of 
 men are continually at our service for rebuilding the Nature, 
 body. We need only to supply the proper ma- 
 terials. A well taken-care-of house LOOKS ^^^ **^^'J 
 BETTER as well as LASTS LONGER than one go^^ ^°^ 
 that is neglected or abused. 
 
 11 
 
Avoid these. 
 
 How many 
 things is it easy 
 for you to do 
 at once? 
 
 Why ask yotw 
 stomach to 
 perform feats? 
 
 AVOID all stimulating foods and drinks. Meat 
 and eggs are stimulating foods. Tea, coffee, and 
 alcohoiic beverages are stimulating drinks. 
 
 COCOA, or chocolate, may be used on rare oc- 
 casions. 
 
 DO all your mixing outside of your stomach. 
 ALL combinations should appeal through the eye, 
 and taste good, for ready digestion and assimilation. 
 
 PRACTICE the ABSENCE of VARIETY at a 
 meal. 
 
 ARRANGE to get the necessary variety 
 changing the menus from day to day. 
 
 by 
 
 Kealth Beesc BE CHEERFUL. DO TO OTHERS AS IF 
 
 YOU WERE THE OTHERS. 
 
 BE CHARITABLE. THINK OF OTHERS 
 AS IF YOU WERE THE OTHERS. 
 
 BE LOGICAL. SOW WHAT YOU WOULD 
 REAP. 
 
 BE MASTER OF YOURSELF. YOUR 
 THOUGHTS WILL REBOUND INTO YOUR 
 HEALTH. 
 
 BE TOO BUSY WITH YOUR OWN AF- 
 FAIRS TO MIND ANOTHER PERSON'S 
 BUSINESS. 
 
 BE SO BUSY TRYING TO PREVENT CON- 
 DEMNATION FALLING UPON YOURSELF 
 THAT YOU HAVE NO TIME TO CONDEMN 
 
 12 
 
BAKING 
 
 The old standards for bread making are rapidly Breads. 
 changing. 
 
 The plenteousness of our broad land has bred in False standards. 
 us as a people an extravagance that sacrificed the 
 cause of Nutrition to the false and artificial appeal 
 of whiteness. 
 
 War conditions have simply speeded up the gen- Waste is now 
 eral awakening. Our duty to the men we are send- spec.fically 
 ing abroad compels us to conform immediately. It ^^^ ® 
 is no longer merely our own individual concern. 
 We are each one of us responsible to some soldier 
 who faces the danger of short rationing as well as 
 the dangers of battle, for us, for every ounce of 
 wheat we use. 
 
 We are under obligation to our soldiers to dis- Oar boys have 
 countenance the practice of milling processes to gone over 
 "refine" flours to satisfy that false ideal of our aes- trusting as 
 thetic sense. 
 
 feed themo 
 
 We are under obligation to them to compel the 
 millers to turn the grains and cereals over to us with 
 their full content of nutriment — with no whit of 
 their food value deleted. 
 
 We are under obligation to them to instruct the 
 millers that the time is past for separating the grain 
 into a major part of food strength to be fed to the 
 animals, and a minor part of food strength for the 
 people's portion. 
 
 I once heard a woman (whose husband was earn- 
 ing $15 a week) say: "I don't care how much more 
 nutriment grayish or brownish or yellowish bread 
 has. I don't care if there isn't any nutriment in 
 white bread. I don't like the idea of eating colored 
 stuff, and I shan't eat any but white bread, because 
 that is the only kind I like the looks of.^' 
 
 This woman was one of the many victims of the 
 then current fallacious idea. Now, she must accept 
 the "colored stuff" or go without. Her experiences 
 will soon show her that her body is nourished 
 through her stomach, not through her eyes, and she 
 will realize how inestimably her health is benefited. 
 
 13 
 
 Prejudice. 
 
 Stubbornness, 
 
 SelfishnesSo 
 
 1 don't believeo 
 I won't learn. 
 I don't care. 
 
 Through the 
 compulsions of 
 this war we can 
 hardly avoid 
 being ennobled 
 in character, 
 enlightened ist 
 mind, and 
 unproved in 
 healtba 
 
Are YOU in any degree like her? Or do you 
 make protest against baking "dirty-looking" bread 
 (as I have heard it called) in the name of YOUR 
 FAMILY, shirking YOUR RESPONSIBILITY, 
 because they object? 
 
 Sell the Hoover Should you wish to outwit the grumblers, either 
 idea to your in the matter of breads or any other change advan- 
 
 {amily. tageous to the health of your family, or the war pro- 
 
 gram, surely your "woman's wit" can compass it. 
 
 First ready. Prepare some bread or dish according to a recipe 
 
 herein given. At the same time have your orthodox 
 
 first eatcnt bread or dinner (only in less quantity) in prepara- 
 
 tion but not quite ready at meal time. While the 
 family are waiting, serve your new dish, just an- 
 nouncing that you (or the cook) made this delicious 
 dish for the first time, and that you hope they will 
 like it as much as you do. 
 
 Gam the children. Some will like it, and say so. Others won't, on 
 general principles. They never like anything any 
 one wants them to. You can set the example by 
 having a second portion, and refusing the regular 
 dinner. Possibly give a gentle hint how necessary 
 it is for every one to show patriotism in eating. This 
 hint may perhaps not be given the first time. 
 
 Every little 
 convert has a 
 power all 
 her own. 
 
 Gauge your own 
 patriotistn and 
 the patriotism of 
 your family by 
 your success. 
 
 Those who 
 adapt themselves 
 to the greater 
 need, readily, 
 cheerfully, and 
 of their own will, 
 are to be 
 honored. 
 
 Those who 
 complain, and 
 wait to be 
 
 Just try this three or more times a week — always 
 setting the example — then ask how many wish to 
 join you in whole-heartedly co-operating to feed the 
 boys over there. 
 
 Whenever possible use the gentler methods of 
 discipline. Make the family think they are doing 
 as THEY wish ! In reality, the reins are in your 
 hands ; and it is your duty to keep your hand firmly 
 on them. However, if these methods fail, fortun- 
 ately there is a stern MUST back of these food 
 regulations that are so vital to the success of our 
 army. 
 
 The sufficient provisioning of the army will not 
 have to wait until the women slackers are coaxed 
 into line. MUST YOU BE CONSCRIPTED? Or 
 did you ENLIST in the ARMY of PATRIOTIC 
 COOKS? 
 
 We know that certain food substances, clothing 
 materials, etc., are essential to the lives and success 
 of our Expeditionary Force. We know that it is 
 for us to eat other foods, wear other materials. The 
 
 14 
 
woman who objects to this adjustment of her habits driven, dishonor 
 of eating and dressing is not only a slacker — with- themselves 
 holding herself, but also an obstructionist — increas- *" ^* 
 ing to a definite degree the difficulties of our national 
 task, and the task of the Allies. 
 
 As I write this we are publicly informed that the 
 rationing of bread and meat for the French Army, 
 and the French populace as well — the feeble old folk, 
 the women tilling the fields, the little children, of 
 that devastated land — has been reduced — to feed our 
 boys who are "over there." 
 
 Will not that shame us all out of our com- 
 placency? 
 
 And so I put it to you, is not the woman who goes 
 on cooking with the foods which should be shipped 
 to France and to Italy and to wherever our "boys" 
 are — is not that woman a traitor to them, and to 
 herself, and to the cause for which they are giving 
 even their lives? 
 
 Let her serve no dish whose preparation is a re- 
 flection upon her patriotism. And if her family 
 would grumble, being but lukewarm patriots, let 
 her silence them with two words : 
 
 EAT WHAT IS HERE, AND GROW Who is not for 
 STRONG, AND GIVE THANKS; OR 
 
 SEEK BOARD AND LODGING WHERE "^ '^ *«^"** "'• 
 YOU BELONG— IN AN ENEMY ALIEN IN- 
 TERNMENT CAMP. 
 
 Woman has filled many roles. Up to this time 
 she has "catered" most humbly to the whims and 
 fancies of her family. This member would not 
 allow anything to appear before him a second time. 
 To serve a "left-over" was considered cause for 
 divorce. One member wouldn't have this ; another 
 member wouldn't have that. So many courses were 
 necessary before a meal could be called a meal. 
 The family's position in society required this or that. 
 
 Now, mayhap, woman must fill a new role. 
 
 Loyal FOOD TYRANTS, hearts strong with the 
 righteousness of the Battle of the Kitchens ; hearts 
 tender with the piteousness of the need beyond the 
 Atlantic; WE WOMEN WHO SERVE THE 
 MEALS here, MUST DECIDE WHAT SHALL 
 BE SERVED. 
 
 Loyal, uncom- 
 plaining women 
 back of the 
 soldiers. 
 
 Sending the 
 right foods to 
 the soldiers will 
 help them win 
 
 15 
 
To save fueL 
 i.'Mnk ahead. 
 
 Plan to-morrow's 
 meals to-day. 
 
 If baking, use 
 the whole oven. 
 
 li boiling, 
 make the steam 
 work for you. 
 
 As your thinking 
 machine speeds 
 up your gas biU 
 runs down. 
 
 Fuel slogan, 
 "Just 
 
 Baking with 
 soda. 
 
 Every woman can learn to make the new dishes 
 palatable and appetizing. But it is true that the 
 eye has much to do with the satisfaction of eating, 
 so it is equally part of our duty to learn to make 
 them attractive. When that is done in any home, 
 the battle for that kitchen is largely won. 
 
 Always plan to use all the space in a heated oven. 
 
 WHEN BAKING BREAD: 
 
 Have baked potato, or some other baked dish, for 
 lunch. 
 
 Bake some oatmeal or other cookies. 
 
 Bake some vegetable roast (q. v.), or some vege- 
 table en casserole. 
 
 Bake your cereal (using a little more water) for 
 to-morrow's breakfast, or to be combined (for soup, 
 or in some other way) for dinner, or for to-morrow. 
 
 WHEN BOILING SOMETHING: 
 
 Steam your vegetables, rice, hulled corn, pignolia 
 nuts, etc. 
 
 Make your gas bills smaller by using your thinker. 
 The more you use it the better you'll enjoy your 
 job, because the work will be interesting. 
 
 Learn to regulate the gas (in two ways). 
 
 (a) Proportion of air mixed with the gas just 
 before it reaches the burner. Many people use a 
 mixture much stronger than is necessary. 
 
 (b) Size of flame. Most people use much more 
 flame than is necessary for boiling and other cooking 
 done on top of the stove. After the boiling once 
 becomes active the flame can be considerably low- 
 ered (gradually), without loss of cooking power. 
 Violent boiling is seldom necessary. 
 
 "Don't let it scorch !" is a false slogan. 
 
 "JUST ENOUGH" to maintain the cooking pro- 
 cess required is the real one. 
 
 Whatever is made with baking soda may be put 
 into a gas oven just as it is being lighted, to insure 
 slow, steady rising. 
 
 When a coal range is used, put things to rise for 
 half an hour in a warm place. 
 
 16 
 
Learn to use a cooler oven and to bake slower. Bake slowly 
 This will give you the ideal result, a sweet, crisp, ^"^ thoroughly 
 delicious, digestible crust on your bread, cake, bis- 
 cuits, etc. 
 
 When you soak a cereal for your baking, do so in 
 the mixing bowl, and then add the other materials. 
 
 The fewer motions you make, and the fewer dishes Simplify your 
 you have to use, to accomplish your work, the more methods, 
 efficient you are. 
 
 Cereal bread keeps moist when properly made. Use cereals i» 
 Then, too, it is so easy to make that one who likes bread, cake„ 
 fresh bread can have it often. cookies. 
 
 During moist weather, or on hot, sticky days, keep In mouldy 
 this bread on a shelf in your pantry, the refrigerator, weather, 
 the oven, or the open bread box. Should the bread 
 begin to be sticky, cut into slices and "toast" or dry 
 slowly in oven or toaster or griddle or frying pan, 
 without fat. Butter with Sawtay while hot, if to 
 be eaten at once. Leave dry to save for making 
 puddings, apple Betty, etc., or to eat, dry. 
 
 To get the most nourishment out of your bread, Choose flours 
 cakes, puddings, or sauces, use some Wheatsworth ^^f* ^°f *^^ 
 Rye, or Christian's Bran Flour. nutriment. 
 
 Use some ground oatmeal or barley flour with Good combiua- 
 your choice of the above in making cake. ^^^kinfif * 
 
 Cornmeal will make your bread delicious and 
 nourishing. 
 
 Boiled natural brown rice may be used advan- 
 tageously. 
 
 You can mash cold potato and add it to your Vary your bread 
 
 bread. 
 
 Sweet potato or squash may also be used, especi- and cake, 
 ally in the pan biscuits. 
 
 You may use some eggs (if you prefer, and they MixtureSc 
 are not needed for the army), but they are unneces- 
 sary. If you do use them, take less flour. 
 
 Nuts, raisins, figs, dates, or prunes may be used 
 in all these recipes, to give variety. 
 
 Always bind the cereals in a cereal mixture with "The hand" that 
 
 ^^^^ flX«^ stirs the bread- 
 
 some flour. ,,^^1.. ^^ ^g 
 
 Any substitute flour will hold the bread together, world" to-dayS 
 17 
 
BREADS 
 
 Unfermented 
 No. 1. 
 
 Extra good with 
 nuts or raisins 
 in it. 
 
 Bake slowly and 
 thoroughly. 
 
 Wheat flour is NOT a necessity in cooking. All 
 that is needed is for you to be willing to learn. 
 Then go ahead and get acquainted with the possi- 
 bilities in using cereals and substitutes. 
 
 MIX INGREDIENTS IN THE ORDER GIVEN 
 
 TAKE 2 cups any raw or soaked cereal, and 2 
 cups any substitute flour. 
 
 Mix with 2^ cups sour milk, or buttermilk. 
 
 Adding 1 teaspoon salt, and 2 scant teaspoons 
 soda, dissolved in ^ cup boiling water. 
 
 Bake SLOWLY, in any size tins desired. Med- 
 ium size requires at least 1^ hours. Smaller sizes 
 slightly less time. 
 
 Unfermented TAKE 2 cups rye, and 1 cup each bran, and corn- 
 
 Bran. No. 1. rneal. 
 
 Mix with 2y/\ cups sour milk, or buttermilk, or 
 warm water. 
 
 Proceed as above. 
 
 Uo. 2. 
 
 TAKE 1 cup each cornmeal (soaked or unsoaked), 
 rye, bran, and rice flour. 
 Proceed as for No. 1. 
 
 NOTE : If cornmeal has been soaked, use less 
 liquid. . 
 
 Unfermented 
 
 health. 
 No. 1. 
 
 TAKE 1 cup each oatmeal, cornmeal, Wheats- 
 worth rye, and barley flour. 
 
 Proceed as for Bran Bread No. 1. 
 
 Unfermented rye TAKE 1 cup each mashed potato, and rice or 
 or "Sweet barley flour, with 2 cups cornmeal. 
 
 P°***°* Proceed as for No. 1. 
 
 No. 2. 
 
 Make whateTer 
 combination is 
 convenient. 
 
 TAKE 1 cup each cornmeal and oatmeal, with 2 
 cups each Wheatsworth rye, and boiled sweet pota- 
 toes mashed. 
 
 Proceed as for Bran Bread No. L 
 
 NOTE: Many pleasing variations are possible, 
 by substituting for the mashed sweet potato 
 other foods which mash to a similar consist- 
 
 ency. 
 
 18 
 
TAKE 1 cup each cornmeal, and rice or barley Wheatsworth 
 flour, with 2 cups Wheatsworth rye. H'^c 
 
 Mix with 2^ cups sour milk, or buttermilk. 
 Proceed as for Bran Bread No. 1. 
 Bake 2 hours in a cool oven. 
 
 TAKE 1 cup each cornmeal, oatmeal, potato, and Brown bread 
 rice flour. ^°* ^• 
 
 With Yz cup nuts or raisins, or both. 
 
 Mix with Yi. cup molasses, or syrup. Change the 
 
 Adding 1 teaspoon salt, and 2 scant teaspoons combination as 
 soda (dissolved) and 2^ cups hot water. convenient. 
 
 May be baked as regular loaf, 2 hours, or 
 May be steamed in tall round tins, greased, 3 
 hours. 
 
 NOTE : The combination may be varied by sub- 
 stitutions such as barley flour for the rice 
 flour, or for the potato as suggested in UN- 
 FERMENTED RYE. 
 
 TAKE 2 cups each cornmeal and barley flour. No. 2. 
 
 Adding 1 teaspoon salt, and 2 scant teaspoons 
 soda (dissolved). 
 
 Mix with Yz cup honey, or syrup, and 2 cups warm 
 water. 
 
 Bake or steam as above. 
 
 Any of the above recipes may be used, and baked BISCUITS 
 any desired size or shape, in the oven, or on top of 
 the stove. (This is also true of the GINGER „ . ^ . 
 BREAD recipe. q.v.) SS^^nTSSS" 
 
 Try the different combinations given, adding 
 some raisins, or other fruit. 
 
 If in a hurry, make the dough slightly thinner. Quickly prepared 
 heat dry frying pan or griddle, and drop from spoon ^^"^ unexpected 
 for desired size. Have fire low, and bake slowly for ^®^ * 
 15 or 20 minutes, turning when necessary. 
 
 These drop biscuits can be baked in the oven, and For those who 
 
 used advantageously by people who eat too fast. ^^* *°° ^^^\ ^^ 
 T^. r X • \\ ^ S 1- iU hard to make de- 
 
 Fme for boys, especially at the age when they are giutjon difficult 
 
 apt to gulp food. without 
 
 mastication. 
 
GRIDDLE- 
 CAKES. 
 
 Potato, 
 
 TAKE 1 cup raw, grated, sweet or white potato, 
 and Yz cup each barley flour and cornmeal. 
 
 Adding ^4 teaspoon salt, and 1 teaspoon soda dis- 
 solved in 2 tablespoons molasses, or syrup. 
 
 Mix with enough milk to make cakes the desired 
 thickness. 
 
 Bake and serve as desired. 
 
 CorsxneaL 
 
 Spread with 
 jeJly or manna- 
 lade, and roll or 
 leave flat, and 
 dot with jelly 
 and crushed nuts. 
 
 See that the 
 inside is 
 thoroughly 
 cooked. 
 
 TAKE \yi cups each cornmeal, and substitute 
 flour. 
 
 Adding y^ teaspoon salt, and 2 teaspoons soda, 
 dissolved in 1 tablespoon molasses. 
 
 Mix with 3 cups milk. 
 
 NOTE: If cooked cornmeal is used, take less 
 mi.k. 
 Molasses may be omitted. 
 
 Vary by substituting cooked rice or other cereal, 
 or bread crumbs, for the corn meal. 
 Bake, and serve Iiot. 
 
 GENERAL: Griddle cakes should be baked, 
 not "fried." This means using less fat or oil, 
 and a slower fire. For the baking, use Saw- 
 tay or other guaranteed pure vegetable 
 product. 
 
 CRISPS. TAKE 2 cups honey or maple syrup, 2 cups 
 
 cooked cornmeal, 6 cups oatmeal, 1 cup shredded 
 Cornmeal cocoanut. 
 
 Stir well together, flavor with almond, or winter- 
 green. 
 
 Drop onto greased pans, and bake thoroughly. 
 
 fficc. SUBSTITUTE natural brown rice (boiled) for 
 
 the cornmeal. 
 ¥aiy, to use any Use the almond flavoring. 
 left-over cereai Add J/^ cup crushed nuts, or sprinkle them over 
 
 the top. 
 
 NOTE: Can be made deliciously with any 
 cereal. 
 
 20 
 
TAKE 2 cups brown sugar, 1 cup warm water, 6 Mock ant 
 cups oatmeal (rolled oats, not flour), 1 cup substitute 
 
 flour. Occasionally 
 
 Stir well together, flavor with 2 teaspoons almond. *^* *^° 
 
 Drop onto greased pans, and bake ^ hour. ^ocolate, 
 
 NOTE : Instead of the sugar and water, 2 cups 
 thick syrup may be used. 
 
 TAKE any recipe for crisps, and add Y^ cup Saw- COOKIES. 
 tay, or other pure shortening, Yz cup warm water, 
 2 cups barley or rye flour, and 2 teaspoons soda Use vanilla 
 dissolved in the syrup. s'^es^hol^' 
 
 Drop mto greased tms and bake as above. i^tg^ lor variety. 
 
 TAKE 2 cups any cooked cereal or rice, 5 largs CEREAL 
 apples, y^ cup nuts and raisins, Y^ cup dark brown BETTY, 
 sugar or syrup. 
 
 Mix well, and bake Y^ hour. Serve hot or cold. 
 
 NOTE: If you haven't enough cereal, fill up 
 the measure with bread crumbs. Every 
 crumb of bread and every bit of cereal should 
 be saved, for they can always be used in this 
 way. 
 
 Other fruit may be substituted for the apples. If 
 dried fruit is used, soak it first, or add sufficient 
 water, and bake slower. 
 
 TAKE as many apples as you need to serve. niiMm TNr«J. 
 
 Cover each with a thin layer of biscuit dough (any "U^*''-awu». 
 recipe). 
 
 Place in a baking dish and bake slowly, till the 
 apples are done through. 
 
 Serve with honey or maple syrup. 
 
 Small fruits may be used by shaping the dough Use aay Iruifc 
 first in a cup, putting a few spoonfuls of the fruit 
 in, and then gathering the edges of the dough to- 
 gether, moistening them so they will stay. 
 
 The cup should be well floured first, so the dump- 
 lings can be lifted or turned out. Chenries are 
 
 Arrange in a slightly greased baking dish. delicious.. 
 
 21 
 
APRICOT 
 SHORTCAKE. 
 
 Delicious with 
 any fruit, and 
 any combination 
 of a substitute 
 flour and a 
 cereal, which 
 you prefer, or 
 find convenient. 
 
 PIES. 
 
 Make your pies 
 the healthful 
 way. 
 
 APPLE. 
 
 Delicious served 
 with whipped 
 cream. 
 
 Any fresh fruit 
 may be used. 
 
 This is too good 
 for you to miss. 
 
 DRIED FRUIT. 
 
 LEMON. 
 
 TAKE 1^ cups barley flour, and ^ cup cornmeal. 
 
 Add 2 scant teaspoons baking powder, and ^ tea- 
 spoon salt. 
 
 With a fork work in 2 tablespoons Sawtay (or 
 other guaranteed pure shortening). 
 
 Fold in enough ice water to make soft dough. 
 
 Bake in the desired thickness (the thicker it is the 
 slovv^er the oven must be, so that it will bake 
 through thoroughly). 
 
 Serve hot with stewed or fresh apricots. 
 
 Pie may be so made as to be a wholesome food. 
 
 Those who prefer a crust made of flour and short- 
 ening may use barley or oatmeal flour, and Sawtay 
 (or other equally pure shortening). Sawtay is noted 
 here because it is guaranteed to be a pure vegetable 
 product. 
 
 TAKE sufficient cooked rice to spread well on 
 greased pie tin or plate. 
 
 Fill with sliced apples, and seas( n to taste. 
 
 Bake till apples are done, and serve with whipped 
 cream. 
 
 NOTE: This can be easily served, as the rice 
 grains stick together. 
 
 Either barley or cornmeal^ used in this way, will 
 make a good crust. 
 
 Have the courage to try this. If you don't get it 
 just right the first time, try again. 
 
 TAKE any dried fruit conserve. 
 
 Fill the crust as above. 
 
 Bake 20 minutes, and serve cold. 
 
 TAKE any recipe you have for the filling, and 
 substitute barley, rice or oatmeal flour for the thick- 
 ening given. Even cornmeal, or other cereal, will 
 do very well. 
 
 NOTE: If you omit eggs, use a little more 
 thickening, and sprinkle the top with bits of 
 jelly, crushed nuts, or shredded cocoanut. 
 
 CARROT. 
 
 Use squash the 
 same way. 
 
 TAKE J4 cup grated raw carrot. 
 Add 2 beaten eggs, 3 cups milk, and sweetening 
 to taste. 
 
 Prepare crust as for APPLE PIE, pour in the 
 
 22 
 
carrot custard, sprinkle with shredded cocoanut and 
 bake. 
 
 Puddings and other prepared desserts should be PUDDINGS, 
 used only occasionally. 
 
 Desserts are habits. Usually we are better with- "Eat to live." 
 out them, because the first part of the meal has pro- j- ... 
 
 vided us with everything the body needs for that "dessert" °is^\ * 
 meal. If a dessert is to be served, plan so the meal complete meal 
 is incomplete without it. in itself. Use 
 
 it so. 
 
 TAKE ^ cup dark brown sugar. CARAMEL. 
 
 Melt slowly in frying pan till sugar is carameled. 
 
 Add one pint of milk and stir slowly till caramel 
 is melted. 
 
 Add 2 tablespoons barley flour which has been 
 stirred into 1 cup milk. Add more cara- 
 
 Boil 5 minutes. mel or syrup, or 
 
 Add ^ cup nuts or shredded cocoanut, pour into chocolate, to 
 
 serving dish. *^^*^ *°'" *^« 
 
 o , , . , . , ice cream. 
 
 berve cold, with or without cream. 
 
 NOTE : For variety, substitute sago, tapioca, 
 or any cereal, for the barley flour. 
 This may be thinned with more milk and cream, 
 and frozen for an ICE CREAM (q. v.) 
 
 TAKE 6 apples and slice them into pudding dish, APPLE. 
 with ^ cup raisins, figs or dates, and some crushed ^.ny fruit may 
 nuts. be used. 
 
 Sweeten with 2 tablespoons brown sugar or syrup. . , 
 
 Cover with biscuit crust, bake, and serve hot or lunfh dish, 
 cold. 
 
 TAKE 3 pints milk, and pour into greased pud- BAKING DAY. 
 ding dish. 
 
 Add 4 tablespoons natural brown rice, honey or 
 maple syrup, and nutmeg or almond flavoring, to 
 taste. 
 
 Bake 2 hours in a slow oven. 
 
 TAKE 1 cup cooked cornmeal. CORNMEAL. 
 
 Stir in 2 cups fruit (figs, raisins and rhubarb, or 
 apricots), and pour into mold while warm. 
 
 Serve, dotted with nuts, and cherries or jelly, and 
 with or without chocolate sauce. 
 
 TAKE V/i cups cooked cornmeal. CHOCOLATE. 
 
 While heated, melt in 3 tablespoons cocoa. 
 Add 1 pint evaporated milk, sweeten and flavor to 
 taste. 
 Mold, and serve with cream. 
 
 23 
 
CONGLOMO. 
 
 A, complete meaL 
 
 Makes a good 
 lunch or supper. 
 
 TAKE 2 cups odds and ends of bread, cake, cook- 
 ies and cereals. 
 
 Arrange in alternate layers with 4 or 5 large 
 apples, sliced, Yz cup each of dates, and nuts. 
 
 Sweeten with ^4 cup brown sugar, or syrup, pour 
 over it Yz cup of water, and bake ^ hour. 
 
 APRICOT. 
 
 Any evaporated 
 fruit may be 
 used. 
 
 TAKE 1 cup evaporated apricots. 
 Place in pudding dish with 1 scant cup water. 
 Cover with thin layer of biscuit dough. 
 Bake slowly, and serve plain, or with any sauce 
 desired. 
 
 Steamed fruit. TAKE FRUIT CAKE recipes as given, bake in 
 
 marshmallow tins, and put away for a few days (in- 
 See "Fruit Cake." definitely, if you use FRUIT CAKE No. 3.) 
 
 When you wish to serve as a pudding, steam the 
 quantity required, or boil it for ^ hour. 
 
 Serve with HARD SAUCE, LEMON SAUCE, 
 or DATE SAUCE (q. v.). 
 
 CAER. TAKE 2 tablespoons Sawtay, >4 cup boiling 
 
 water, 1 teaspoon ginger, Yz teaspoon cinnamon, 1 
 
 "Ginger Bread." cup molasses, 1 teaspoon soda, Yi cup cornmeal, 1)4 
 cups Wheatsworth rye flour, Ya cup raisins. 
 Bake l)^ to 2 hours. 
 
 CORNMEAL 
 MOLASSES. 
 
 Change into a 
 chocoate cake by 
 adding 3 table- 
 spoons cocoa, 
 and using ^ cup 
 ess barley flour. 
 
 LAYER. 
 
 SOLID 
 CHOCOLATE. 
 
 TAKE 1 teaspoon soda, 1^4 cups molasses or 
 syrup, 4 tablespoons melted Sawtay, 1 cup warm 
 water, or milk, 1 cup each of cornmeal, and barley 
 flour, Yi cup raisins. 
 
 Bake 1^ hours. 
 
 TAKE 1 cup brown sugar, and work in 3 table 
 spoons Sawtay, and add 1 cup milk, or warm water, 
 2 cups barley flour, or 1^ cups with scant Y^ cup 
 cornmeal, 2 scant teaspoons baking powder. 
 
 TAKE recipe for LAYER CAKE. Add 3 table- 
 spoons cocoa, Y^ cup water. Use 1 teaspoon soda 
 instead of baking powder, Ya teaspoon vanilla, or 
 any desired flavoring. 
 
 Bake slowly. 
 
 24 
 
TAKE Yt. cup chopped rinds (grapefruit, orange, Fruit, No. 1. 
 lemon). Boil ^ hour in 1J4 cups water *and 1 cup 
 brown sugar or syrup. 
 
 **Add y^ cup raisins, 1 cup water, and 3 table- 
 spoons Sawtay, and boil five minutes more. 
 
 When cool, add 1 teaspoon soda, and 1 cup any See "Steamed 
 substitute flour, and 1 cup cornmeal. ^""* Pudding/" 
 
 Bake slowly, at least 1^ hours. 
 
 NOTE : If you are especially fond of spice, use 
 just enough to give a delicate aroma (say J4 
 teaspoon each of cinnamon, and clove or all- 
 spice). 
 
 If canned rinds are used, take 1 cupful with 
 juice, and continue as above, from * or **, ac- 
 cording to whether the rinds were sweetened 
 when canned or not. 
 
 TAKE as above, except to omit the rinds. No. 2. 
 
 The recipe will then require but 2 cups of water, 
 and 2 scant cups of flour. 
 
 TAKE 2 cups brown sugar, with ^ cup Sawtay No. 3. 
 worked in, and J^ cup chopped rinds (as in No. 1) 
 boiled in Yi, cup each of syrup and water. 
 
 Add 2 teaspoons baking powder, 2 cups barley Keeps for 
 flour, 1 cup each of nuts, raisins, figs, dates, and months, 
 candied fruits. 
 
 Add \Yi cups cornmeal, or enough to make it 
 
 Stlir. "CJtpafTip/l 17niii 
 
 Bake 2^ hours in desired size loaves for cake and Pudding." 
 puddings to be used later. 
 
 TAKE 1>4 cups brown sugar, and J4 cup water, FROSTINGS. 
 and boil until it hairs from a fork. FRUIT. 
 
 Beat until cool, adding 1 cup nuts and raisins. ^ , 
 and any desired flavoring. X^^ J^^^ 
 
 This can be spread between layers, and on top. chopped fine. 
 
 NOTE: Should you wish to use the beaten _ 
 
 white of 1 ^z%, use half the amount of sugar. Sapirsugar. "^* 
 If corn syrup is used instead of the sugar, take 
 
 no water. PEANUT 
 
 TAKE 1 cup brown sugar, and 3 tablespoons *»"***=''^- 
 water, and boil as above. Vary by adding 
 
 Beat in 3 tablespoons peanut butter. rSsins' and 
 
 When cold may be spread between layers, and shredded 
 on top. cocoanut 
 
 25 
 
CONFECTIONS 
 
 Confectioik 
 No. 1. 
 
 No. 2. 
 
 No. 3. 
 
 Cocoanut 
 caramels. 
 
 Nut caramels. 
 
 Corn caramels 
 or Rice caramels. 
 
 Maple sugar 
 nut bars. 
 
 Cover with 
 
 chocolate 
 
 sometimes. 
 
 You May Make Any Amount, as they Keep Indefin- 
 itely, Are Fine Food for the Constipated, and 
 Are Good for Dessert. 
 
 TAKE equal parts of figs, prunes, and seedless 
 raisins. Mix, and run through a fine meat-grinder. 
 Cut into squares, and pack away in parafine paper. 
 
 TAKE equal parts of dates, raisins, prunes, and 
 nuts. Finish the same as No. 1. 
 
 TAKE evaporated apricots, with dates and nuts. 
 (Proportion the apricots to suit your taste.) 
 Finish as above. 
 
 Any one of the above, with nuts, is fine. Use any 
 combination to suit your taste. Dare! 
 
 Any such combination may be used with, or with- 
 out, nutmeats ; and plain, or covered. 
 
 A pleasant change from the usual chocolate cov- 
 ering is covering with peanut butter frosting (q. v.). 
 
 TAKE 4 cups brown sugar and ^ cup shredded 
 cocoanut. Melt the sugar slowly in a frying pan. 
 Stir in the cocoanut thoroughly, pour in a buttered 
 pan, partially cool, and cut into squares. 
 
 TAKE any broken or chopped nut meats, instead 
 of the cocoanut. 
 
 TAKE popped corn, or puffed rice instead of nuts. 
 
 A LITTLE COCOA OR CHOCOLATE MAY 
 BE MELTED IN TO VARY THE FLAVOR. 
 
 TAKE 2 cups brown or maple sugar, Yz cup water 
 and 1 teaspoon Sawtay. 
 
 Boil till it threads to a hair, and add ^ cup 
 chopped nuts and raisins. 
 
 Beat till it begins to harden, pour into buttered 
 pan, and cut. 
 
 NOTE : If brown sugar is used, flavor with 54 
 teaspoon mapleine. 
 
 26 
 
ICE CREAMS 
 
 TAKE 1 tablespoon substitute flour to each quart The foundation 
 of milk. (Either barley, sago or oatmeal is good; 
 and if you will use cornmeal you will be surprised Custard, 
 to find how well it hides its own flavor in the com- 
 bination.) Mix well and boil for 5 minutes. 
 
 NOTE : If evaporated milk is used, mix the flour 
 in 1 cup of water for each tablespoon of flour. 
 When boiled, immediately stir in the evapor- 
 ated milk, and proceed with the fruit. 
 
 TAKE 1 or 2 thoroughly ripe bananas to each Banana ice 
 quart of custard. Mash thoroughly, mix with the *^'^^^°*- 
 custard, sweeten to taste, flavor with almond flavor- 
 ing, and set aside to cool. When cold, add a little 
 cream, if convenient, and freeze. 
 
 THIS IS A NOURISHING LUNCH FOR A 
 WARM DAY. 
 
 Serve with 
 chocolate sauce 
 occasionally. 
 
 TAKE 1 heaping tablespoon cocoa, or J/^ square Chocolate 
 shaved chocolate for every quart of custard. Add to ice cream, 
 the milk, and boil. Flavor with vanilla. 
 
 TAKE fresh peaches, or berries, or any kind of Fruit ice cream. 
 fruit desired, mash, or cut into small pieces, and add 
 to the custard when half frozen. 
 
 See CARAMEL PUDDING. 
 
 Caramel ice 
 cream. 
 
 27 
 
FRUITS 
 
 "Dead ripe" is 
 too ripe 
 for food 
 
 Coarse fibers 
 valuable. 
 
 Pineapple eyes. 
 
 Ripen your 
 bananas. 
 
 Use the skins 
 for cleaning. 
 
 For marmalade. 
 For candying 
 
 In cake, etc. 
 in syrup. 
 
 Canned. 
 
 To flavor 
 fruit drinks. 
 
 Use less sugar 
 and less heat. 
 Get more flavor 
 and more 
 mastication. 
 
 The moment after a flower or fruit has reached 
 perfection it begins to deteriorate. 
 
 When fruit is over-ripe it is rotting and unfit for 
 food. 
 
 For best results eat fruit a trifle under ripe. 
 
 The skins of fruits should be eaten, as chewing, 
 them encourages the saliva, and also because all 
 coarse fibers in our diet help to keep the intestines 
 clean. 
 
 Grind the eyes of pineapples with dried fruits and 
 nuts, and make jam. 
 
 Bananas should be bought a week or two (depend- 
 ing upon weather conditions) before using. This 
 fruit has such a tough skin, and is picked so green, 
 that ripening is difficult. Hence : Put away in paper 
 bag, in moderately warm place, and use when skin 
 is dark. 
 
 Use the skins to clean tan shoes. 
 
 The skins of lemons, limes, oranges, tangerines, 
 and grape fruit should be used in different ways. 
 
 They are good in marmalade. 
 
 They may be cut into strips, cooked, and candied, 
 to be used as a confection, or with other fruits in 
 cakes and puddings. 
 
 They may be run through a meat chopper, and 
 cooked in syrup or brown sugar, and then used in 
 cakes or puddings — or canned for future use. 
 
 They may be soaked in water, and the liquor used; 
 in fruit punch or lemonade. 
 
 In canning fruits use as little sugar as possible, 
 and cook for a shorter time. If the fruit seems a 
 trifle under-done you will get the flavor, and give 
 your teeth a healthy job. 
 
 Cranberries 
 and apples. 
 
 For winter use. 
 
 TAKE equal parts of cranberries, and cooking 
 apples cut into pieces. Cook with enough water to 
 prevent sticking. Sweeten to taste. 
 
 Can for the winter, if desired. 
 
 28 
 
TAKE tender stalks of rhubarb, wash, cut (not Rhubarb sauce, 
 peel), and cook. Before sweetening pour off most 
 of the juice to add to your vinegar jug. This makes Rhubarb vinegar, 
 fine vinegar. 
 
 Or, pour off the juice to combine with pineapple Rhubarb with 
 or lemon juice for fruit punch. *'^"** punch. 
 
 TAKE rhubarb (cut as for sauce), put into baking Rhubarb, baked, 
 dish, add sugar syrup, or sprinkle brown sugar over 
 the top, and bake. No great heat required. 
 
 TAKE 1 pound each of figs and prunes, and soak Dried fruit 
 overnight in 2 quarts of cold water. In the mojfn- conserve, 
 ing add 1 pound raisins (seedless or seeded) and Yz 
 cup nuts. Cook very slowly for half an hour. 
 
 This may be made when the fruits can be bought For winter use. 
 in quantity, cheaply — and put into cans for future 
 use. 
 
 When rhubarb is in season it may be used instead With rhubarb, 
 of figs or prunes. In this case use only half the 
 amount of water and add a little sweetening. 
 
 NOTE: WHEN PREPARING FOR BABIES For babies. 
 OMIT THE NUTS. 
 
 TAKE tender stalks, wash thoroughly (leave 
 skins on), cut them up, and mash them to a pulp. 
 Pack and crowd the jars full, and seal tightly. 
 
 Before using, heat, and sweeten to taste. 
 
 While hot, may be poured over stale cake, allowed 
 to stand a few minutes, and then served for dessert. 
 
 May be made of rhubarb, or of rhubarb and fruit 
 rinds. 
 
 To can rhubarb 
 without cooking. 
 
 WiU keep 
 indefinitely. 
 
 Cottage pudding. 
 Rhubarb sauce. 
 
 Marmalade. 
 
 Should be gathered and used all during their 
 season as well as for preserves. 
 
 Elderberries. 
 
 29 
 
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 30 
 
NOTES ON MENUS: 
 
 1. For those who must have a hot drink, use Hot drinks 
 Sanacaf, or Cambric Tea (a little milk with hot ^^^ ™eals. 
 water), or Sanacaf. 
 
 Cambnc tea. 
 
 TAKE barley, and brown in frying pan, or roast Barley co£Eee. 
 in oven. 
 
 Put on in cold water to boil for a few minutes. 
 Serve with cream, and sweetening if desired. 
 
 2. For those who can arrange for it, an entire Ideal breakfasts 
 fruit breakfast is ideal. 
 
 3. EAT fruit juices and milk slowly, with a Saliva essential 
 spoon, so that saliva will have a chance to mix with jj^^ ^^ 
 
 the liquids. produce it. 
 
 RELISHES 
 
 For those who think they need one, while learning 
 to live more simply, 
 
 TAKE 25 long, slender, green cucumbers. Wash, Oil pickles, 
 and cut into slices, leaving the skins on. Sprinkle 
 generously with coarse salt, and let stand 6 hours, 
 or overnight. Dash cold water over all, drain till Keeps 
 dry, and place in stone crock. indefinitely. 
 
 Bring to the boiling point enough vinegar to 
 cover them, and pour it over them. 
 
 When cold, add 1 pint oil, 1 ounce celery seed, and May be canned. 
 54 ounce mustard seed. 
 
 tl 
 
SALAD DRESSINGS 
 
 Use salt and 
 
 pepper 
 
 sparingly. 
 
 Mustard belongs 
 outside. 
 
 Lemon juice or 
 rhubarb juice 
 vs. commercial 
 vinegar. 
 
 With acid fruit 
 use oil. 
 
 Use only 
 
 unsweetened milk 
 preparations. 
 
 Plain dressing. 
 
 Cream dressing. 
 
 Make some 
 muffins with 
 what's left. 
 
 Or set it away 
 with a topping 
 of oiL 
 
 Peanut butter 
 dressing. 
 
 Keeps well. 
 Use with 
 acid fruits. 
 
 Cheese dressing. 
 
 Keeps welL 
 
 Gives a basis 
 for pleasant 
 variations. 
 
 Avoid sugar in combination with vinegar and 
 mustard. 
 
 Use very little salt. 
 
 Use very little pepper. 
 
 Use very little mustard. (A mustard poultice is 
 better when applied externally.) 
 
 Lemon juice is always preferable to vinegar. 
 
 Only the very purest vinegar should enter your 
 kitchen at all. 
 
 Use rhubarb juice in season, and make your own 
 rhubarb vinegar. 
 
 A little oil (peanut butter may be included) is the 
 best dressing for a salad containing an acid fruit. 
 
 Evaporated or condensed milk, or a milk powder, 
 may be used instead of milk or cream, provided only 
 the plain, unsweetened preparations are used. 
 
 TAKE 2 tablespoons rhubarb or lemon juice. 
 Beat in 4 tablespoons oil, and % teaspoon salt. 
 
 TAKE J4 cup sour milk or cream. Beat into it 
 2 tablespoons (level) peanut butter, and ^ teaspoon 
 salt. (If milk is used, use also 1 tablespoon oil.) 
 
 If you have any left, it may be used in making 
 cookies, bread, cake or mufHns. 
 
 Should you wish to keep it a few days, spread a 
 little oil over the top to prevent it getting too sour. 
 
 TAKE J4 cup peanut butter or other ground nut 
 meats. Beat into this (at first adding only a little 
 at a time) 1 cup (or more, if you like) of olive, pea- 
 nut, Mazola, or other good oil, and J^ teaspoon salt. 
 
 This keeps indefinitely, and is delicious for salads 
 containing acid fruits. 
 
 Take ^ pound sharp cheese, and mash, grate or 
 scrape. Beat in oil (as above) and 1 teaspoon salt. 
 
 This keeps a long time, and may be varied occa- 
 sionally by adding peanut butter or other ground 
 nuts, or by beating in sour milk or cream 
 
 32 
 
TAKE 3 tablespoons barley or any substitute Boiled dressing, 
 flour. Mix and stir in 2 teaspoons salt and ^ tea- 
 spoon mustard. Beat in y^ cup oil, and boil for five 
 minutes, gradually adding ^ cup cider or rhubarb Keep in 
 vinegar. When thick, gradually add 1 cup milk, stir glass jars, 
 smooth, and boil a few minutes longer. Take from 
 fire and stir in another Yz cup milk or cream. When Cover when cold. 
 cold, whip in another cup of oil. 
 
 When needed, take out required amount, and beat Let the salad or 
 
 in more milk, cream and oil, according to the rich- your taste decide 
 
 ness desired. The miik or cream used may be |{|^ "r^c"^^ 
 sweet or sour. 
 
 the dressing. 
 
 SALADS For "a salad 
 
 meal" complete, 
 Salads may be used as complete meals. "se 
 
 There are three requirements: (1) Any salad (1) A salad 
 
 vegetable. (2) A dressing or binding ingredient. Yfpl^'^^^' . 
 
 (3) The variable. g) if^^'pli. 
 
 In connection with No. 3 remember that only one 
 
 acid fruit should be used in a salad at a time. Combine acid 
 
 fruits — No! 
 An acid fruit combines readily with sweet fruit. Acid with sweet 
 
 •^ Yes. 
 
 Some people should avoid the combination of yj,. J 
 acids and starch, though acid usually helps to digest starch? 
 
 starch. Study your case. 
 
 Peanut Butter or other crushed nuts may be used Crushed nuts 
 interchangeably. Suit your taste. supply oils. 
 
 Every salad should include one ingredient which Broken nuts 
 requires m astication. Nut meats — merely broken — encourage saliva. 
 
 are invaluable. 
 
 Use any Salad Vegetable with any of the varia- See "Salad ra- 
 tions which follow : quirements." 
 
 VARIATION For Part 3 ase 
 
 No. 1. Very ripe bananas, oranges, grape fruit. Fruits and nuts- 
 or apples, sliced ; nuts ; and raisins. 
 
 DRESSING: A little peanut oil, or peanut but- 
 ter and oil beaten together. 
 
 No. 2. Any cold cereal, or any cold "left over" Cereal or cooked 
 vegetables, cut into dice ; and nutmeats. vegetables, cold, 
 
 DRESSING: Cream or cheese dressing. 
 
 and nuts. 
 
 No. 3. Celery ; apples ; and small cheese balls. Celery, apples 
 DRESSING : Boiled dressing. ^d cheese. 
 
 33 
 
Celery, fmita 
 tnd nuts. 
 
 Bananas, toma- 
 toes or rhubarb, 
 and nuts. 
 
 Cereal, tomatoes 
 or rhubarb, and 
 nuts. 
 
 Fruit and nuts. 
 
 Celery knobs 
 and beans. 
 
 Cabbage salad. 
 
 Vary the 
 dressing. 
 
 No. 4. Celery ; apples ; figs, dates or raisins ; and 
 nuts. 
 
 DRESSING: Cream or Peanut Butter dress- 
 ing. 
 
 No. 5. Bananas ; tomatoes, or rhubarb (q. v.) ; 
 and nuts. 
 
 DRESSING: Peanut Butter dressing. 
 
 No. 6. Cold cereal (diced) ; tomatoes or rhubarb ; 
 and nuts. 
 
 DRESSING: Plain or Boiled dressing. 
 
 No. 7. Bananas; peaches; and nuts. 
 DRESSING: Cream dressing. 
 
 No. 8. Celery knobs, and string beans. 
 DRESSING: Plain or Cheese dressing. 
 
 TAKE as tender, close-headed cabbage as you 
 can get, clean and chop or shave. Cut up an onion, 
 and fry in Sawtay or other good oil. Add the cab- 
 bage, salt to taste, and stir, over the fire, for two 
 or three minutes, while it wilts. 
 
 This may be used plain, with Cream or Boiled 
 Dressing, or with a little rhubarb or cider vinegar 
 (added during the wilting process). 
 
 Try it the different ways, and suit your taste. 
 
 Hard. 
 
 SAUCES 
 
 TAKE scant J4 cup brown sugar. 
 Cream it with 2 tablespoons Sawtay, adding any 
 desired flavoring. 
 
 Lemon. 
 
 TAKE 2 tablespoons brown sugar, mixed with ^ 
 tablespoon rice or barley flour, or powdered arrow- 
 root. 
 
 Stir into it the juice of 1 lemon, and Yz cup water. 
 Boil ten minutes and add ^ teaspoon vanilla. 
 
 Date. 
 
 Figs or raisins 
 may be used 
 
 just as well. 
 
 TAKE J4 tablespoon thickening (as above), 
 blended into 1J4 cups water. Boil 5 minutes. 
 
 Add Yz cup dates and a few crushed nuts, and boil 
 5 minutes more, 
 
 34 
 
VEGETABLES 
 
 Fresh vegetables are always best. Fresb 
 
 They should be cleaned with a brush, in cold Cleaa. 
 water, folded into wet towel, and kept iu a cold 
 place until used. Crisp. 
 
 To keep the virtue in the vegetables as much as ^o^ water or 
 possible, begin cooking with boiling water or high 
 pressure steam. 
 
 To draw virtue into liquor, begin cooking with cold water 
 cold water. 
 
 If the vegetables are old, soak in cold water (using freshening. 
 only the needed amount), and cook in the same, 
 water. 
 
 The mineral salts are in or close to the skin. Peeling wastes 
 Therefore leave it on all vegetables. valuable salts. 
 
 Whenever possible, steam vegetables instead of Steaming is best. 
 boiling them. 
 
 This especially applies to corn (which is also Best way to 
 sweeter if the ears are left wrapped in some of the cook com. 
 inner leaves while cooking) and squash. 
 
 Sweet corn (as all other vegetables) will be 
 sweeter with less cooking. 
 
 Dried sweet corn needs only soaking and heating. Dried com. 
 
 Any vegetable that tastes good raw, requires very Minimum of 
 little cooking. Get the habit of eating vegetables cooking con- 
 that now seem to you a trifle under-done. Sd" mitr^ent 
 
 WHEN COOKED UNTIL PASTY, THEY 
 ARE LESS TASTY. 
 
 Cook vegetables the minimum of time, and serve Vegetable liquors 
 (and eat) with the liquor; or save it with the left- valuable in soups 
 over portions, for soup or hash as per directions ^rink Hk°tea* 
 (q. V.) ; or serve hot as a cup drink (a bit of butter q^ coffee, 
 or a few drops of oil may be stirred in). 
 
 DANDELION and ASPARAGUS liquors are 
 especially satisfying used in this way, and are valu- 
 able in toning up the system, intestines and kidneys. 
 
 When baking bread, bake some vegetables en Use all the 
 casserole. ^''®" *'^^*" 
 
 35 
 
Health and 
 strength 
 Mrithout cost 
 to be had from 
 common "weeds." 
 
 Learn to use the food values in the following 
 leaves : 
 
 PURSLANE (sometimes called "pussly"). This 
 makes a good combination with potatoes, beets, rice 
 or macaroni. 
 
 MILKWEED, COWSLIPS (MARSH-MARI- 
 GOLD) and SUMACH, while very young and ten- 
 der. 
 
 DOCK, DANDELION, WILD WATER- 
 CRESS, SORREL— both WOOD SORREL and 
 the kind children call "SOURS," NASTURTIUM 
 and RHUBARB. 
 
 The tender young pods of wild MUSTARD, and 
 PEPPERGRASS, are also good to scatter through 
 a salad, or to use with potatoes, rice or macaroni. 
 
 The leaves of the early fresh rhubarb make a good 
 green vegetable or salad, or sandwich mixture (q. 
 v.). 
 
 NOTE: When the rhubarb plants get well 
 grown, pull off all the leaves except a small 
 center. Soon there will be a tender fresh 
 growth. This process repeated as often as 
 necessary will keep you supplied with tender 
 rhubarb until August, after which it should 
 be used only for the vinegar. 
 
 Do you empty Carrot tops may be substituted for parsley, or 
 
 may be chopped and cooked with the carrots, or in 
 your pocketbook soups. 
 
 Rhubarb leaf 
 sandwich. 
 
 Lengthen the 
 rhubarb season. 
 
 to fill your 
 garbage can? 
 
 Use eversrthing 
 usable. 
 
 Radish, beet and turnip tops may be used as 
 spinach, or as above. 
 
 Young onion tops may be used in salad, or may 
 be ground, and used in soups or any baked dish. 
 
 Celery tops may be used in salad or soups. 
 
 Cauliflower leaves may be cut up and boiled with 
 the head, or separately ; and any left over may be 
 used, cold, in salad. 
 
 36 
 
TAKE 2 cups cooked beans, lentils, or split peas. Vegetable roast. 
 Add 1 cap cooked rice, barley, macaroni, or any 
 other cereal desired. Thoroughly mix with j^ cup 
 peanut butter, some onion cut into small pieces, and ****" hi^^^^° 
 y2 cup vegetable liquor (carrot is best) or water. Il^d.^nfakes a 
 Spread a little Sawtay or other oil over the top. complete dinner. 
 Roast, and serve hot. 
 
 TAKE 3 cups cooked split peas, beans, or lentils. Mock roast. 
 Add Yi cup crushed nut meats, and some onion, cut 
 up. Thoroughly mix with y^ cup carrot liquor, and Serve with baked 
 season. Spread the top with Sawtay or other oil. Potato or boiled 
 Bake, and serve hot, with baked potato or boiled ga^i^'d.^'' cabbage 
 rice and cabbage. 
 
 TAKE 2 cups boiled rice (or any other cereal) I^ice and vege- 
 alone or in combination with dried corn or other ^^^tle meat, 
 vegetable. Add Yz cup peanut butter or crushed 
 nuts, a chopped onion, some celery, and parsley or 
 carrot tops. Season and mix with Yz cup water. 
 Oil the top as directed above. Bake, or heat thor- 
 oughly and serve hot. 
 
 TAKE any cooked underground vegetable, and Vegetable hash, 
 any green vegetable (well cleaned). Cut or grind 
 in food chopper. Mix with chopped onion, ^ cup 
 water and any cooked cereal, and season to. taste. 
 Oil the top, and bake for ^ hour. 
 
 TAKE the same ingredients, but prepare and mix DeifcSur^and 
 them RAW, and bake en casserole. healthful. 
 
 TAKE 1 cup each of rice (natural brown) and Pilau 
 lentils cooked until tender. (To save fuel, boil rice pgj.gj^ ^ . v 
 enough for two meals.) Alternate layers of the rice ^ •' 
 
 and lentils, with a sprinkling of fried onions, in a 
 dish. When you have the required amount, cover 
 with 3 tablespoons of Sawtay or other oil, and keep 
 hot until ready to serve. Have ready a scant cup 
 of seeded raisins, and Yz cup pignolia nuts browned, 
 mixed together, and warm. When time to serve, 
 place rice and lentils on platter, with nuts and Luxurious with 
 raisins over top. « green salad. 
 
 A complete meal. 
 
 The above may be prepared without lentils or 
 onions. 
 
 37 
 
Rice rarebit. 
 A, fine luncheon. 
 
 With a green 
 salad makes an 
 ideal dinner. 
 
 TAKE 3 cups boiled rice. Heat slowly, shaving 
 in 3 ounces sharp or mild cheese. When well melted 
 in, add evaporated (or other unsweetened prepara- 
 tion) milk till of thick, creamy consistency. Season 
 to taste and serve very hot. 
 
 This may be baked, for a change. 
 
 Macaroni may be used in the same way. (Before 
 the war, I used whole wheat macaroni.) 
 
 Adding cooked tomato makes a pleasing variety 
 
 Stuffed squash 
 or stuffed egg' 
 plant. 
 
 Rice and tomato. TAKE 3 cups boiled rice. Add a fried onion, 2 
 tablespoons Sawtay or other oil, seasoning, and 1 
 cup cooked tomato (either ripe or green). Heat on 
 top of the stove, or bake, and serve hot. 
 
 Cheese may be added if desired. 
 
 TAKE Summer Squash or Eggplant, wash, and 
 cut in half, or take out a good-sized disk with the 
 stem. Slightly hollow out, and stuff with bread 
 dressing. Bake en casserole, or steam. Use seeds 
 and inside which was hollowed out, as a cover, or 
 pile them at one side. 
 
 Save any left over for vegetable hash or soup. 
 
 TAKE 1 small onion, 2 or 3 stalks celery (with 
 leaves), all well chopped. Add ^4 cup chopped car- 
 rot tops or parsley, 2 cups bread crumbs (unfer- 
 mented bread), and Yt. cup crushed nut meats. Mix 
 thoroughly and fill shells, moistening each with Yi 
 cup water before baking. 
 
 Adding also Ya cup peanut butter makes a fine 
 change. 
 
 Bread dressing. 
 
 Warmed on 
 stove or baked, 
 is a satisfactory 
 meal in itself. 
 
 Kale and sweet 
 potatoes. 
 
 Or beets. 
 
 TAKE kale, and sweet potatoes, and boil or steam 
 with very little water. 
 
 This is a delicious combination. Season when 
 cooked. 
 
 USE NUTS. 
 
 USE NUTS FOR DESSERT. 
 
 TAKE kale and beets in the same way, using very 
 Kittle water. 
 
 38 
 
TAKE dried beans (any kind can be made palat- Beans en 
 able by preparing in this way). Soak in cold water casserole. 
 overnight, and boil in the same water till tender. 
 Season to taste with a ilttle onion juice, celery salt, 
 and Sawtay or other oil, and brown in the oven (or ^^^j^ ^ green 
 if that is not convenient, simply cook for a little 
 longer on the top of the stove). 
 
 salad is a 
 complete meal 
 
 Serve hot or cold with baked potato or bran bread. 
 
 TAKE beans, and prepare as above, adding ^ Sw^eetened. 
 cup molasses or corn syrup to each quart of beans. 
 Instead of using the Sawtay, a few strips of bacon Trimmed with 
 may be laid over the top. Then bake quickly. aeon. 
 
 TAKE a pint (or more if you like) of cooked Escalloped beant, 
 beans and a pint of cooked natural brown rice, bar- 
 ley, macaroni or any other wholesome cereal (whole 
 or cracked wheat, if these were not war times). 
 
 Season as for either recipe above, and arrange in 
 baking dish in alternate layers. 
 
 Lentils or peas may be prepared in the same way. Or Lentils. 
 
 With a green vegetable or salad this completes a ^^ P®^^- 
 wholesome meal. 
 
 The green vegetable may be cut up and baked in With salad « 
 with the other vegetable and cereal. wholesome meal 
 
 TAKE left-over beans, with juice. Add a little Bean soup, 
 cooked cereal (any kind), chopped onion and par- 
 sley. Thin out as desired, with the liquor in which 
 vegetables have been cooked, or with water, boil a 
 few minutes, season, add a little Sawtay or other oil, rep's!: with 
 and serve. sago or steamed 
 
 ANY VEGETABLE THAT IS LEFT OVER P'^^^^'^s- 
 MAY BE RUBBED INTO THIS OR ANY 
 OTHER SOUP. 
 
 TAKE Sy2 cups cooked tomato (green or ripe) Tomato soup. 
 and }i cup cooked' oatmeal or other cereal. Season 
 
 and flavor with onion. Stir well together and serve j^^^^ ^^^ raisins 
 
 hot. The seeds should be left in the soup. The complete this 
 
 intestines need them. meal. 
 
 39 
 
Potato sonp. TAKE 6 good-sized potatoes, clean witb a brush, 
 
 and cut into dice. Add an onion, cut up, and 3 
 quarts of water, and simmer for an hour. Brown 
 4 tablespoons substitute flour in frying pan, add 1 
 tablespoon Sawtay or other oil, stir and brown % 
 little more. Add this to the soup and boil for 5 
 minutes. Season to taste and serve hot 
 
 Sweet potato 
 soup. 
 
 Or en casserole. 
 
 TAKE 4 large sweet potatoes, clean in cold water, 
 and cut into dice. Add 1 onion cut up fine, 1 quart 
 of kale chopped, and 3 quarts of water. % cup 
 cooked cereal may be used, or omitted, as conveni- 
 ent. Season, and simmer slov/ly until time to serve. 
 
 FOR A CHANGE USE VERY LITTLE 
 WATER, AND COOK EN CASSEROLE. 
 
 Mock beef sonp. TAKE 6 or more carrots, with the tops ; 3 onions, 
 and celery leaves or some celery stalks. Chop well 
 add 3 quarts water and simmer. 
 
 A few potatoes, or Yz cup oatmeal or other cereal 
 may be used if desired. 
 
 This tastes like beef soup, and makes a complete 
 meal without any addition. 
 
 For dessert a 
 few nuts and 
 raisins or some 
 oatmeal crisps. 
 
 Com chowder. TAKE 1 cup dried com, and soak in 2 cups warm 
 
 water for an hour or more. 
 Add some chopped celery leaves, and onion. 
 Heat through, and add 1^ quarts milk. 
 Season, and serve hot. 
 
 This may be thickened if desired with a little 
 cooked cereal thoroughly stirred in before the milk 
 is added. 
 
 Two cups canned or fresh corn may be used in- 
 stead of the dried corn. 
 
 V^egetable 
 chowder. 
 
 TAKE ly^ cups of whatever vegetable you wish 
 to have predominate (corn, carrots, parsnips, celery, 
 etc.), and cut into dice, or strips. 
 
 Add ^ cup chopped green leaves, J/^ cup oatmeal 
 or other cereal, 3 quarts water, and simmer. 
 
 When done and ready to serve season to taste, and 
 add a little crisp bacon, and an onion browned in 
 the bacon fat. 
 
 40 
 
TAKE 4 or 5 onions cut up fine, and steam them Onion soup 
 in Sawtay or other fat, about 5 minutes. Add left- 
 over cereal, or potatoes, cut-up fine, 1 pint tomatoes, Basis for 
 Yi cup peanut butter and 2 quarts water. Cook 5 
 minutes more, season, and serve hot. 
 
 omon 
 
 TAKE same ingredients, except that you omit hash or casserole. 
 the 2 quarts of water. Pack in alternate layers, in 
 a casserole, finishing with tomato and some of the 
 peanut butter on the top, and bake ; or mix all to- 
 gether and cook on top or the stove. 
 
 41 
 
HOW TO FEED CHILDREN 
 
 You call the Let us people the world with a new race, by giving 
 
 children *°*° the coming generation the right beginning. 
 
 'Control"' means 
 sanity, happiness, 
 power, 
 "indulgence" 
 means 
 
 distorted thiak- 
 ing, 
 
 discord, 
 impotence. 
 
 Train the bowels 
 to function 
 regularly. 
 
 Not drug them 
 into occasional 
 and spasmodic 
 action. 
 
 Prevent 
 constipatioxi. 
 
 Water is necea- 
 sary to health. 
 The habit of 
 drinking freely 
 safeguards the 
 health. 
 
 To establish this 
 habit is to pro- 
 tect the child's 
 future. 
 If you love 
 your child 
 enough you will 
 be firm. 
 
 Milk should not 
 be too rich. 
 
 Let the mothers START THE CHILDREN 
 WITH CORRECT HABITS, to make their COR- 
 RECT LIVING (as our future men and women) a 
 natural desire, and a FIXED HABIT. 
 
 REGULARITY is a fine habit. 
 
 FROM BIRTH, baby's bowels should be regu- 
 lated without drugs. 
 
 Would you whip a starved horse up hills? Or 
 would you feed him? Drugs merely whip up the 
 functions. They need TRAINING, not whipping. 
 
 Often babies are constipated because the milk is 
 too rich, or because they swallow it without mixing 
 the saliva with it. If your milk runs too freely, 
 harden the nipple with lemon juice. (Bottle nipples 
 should have small holes.) Dilute the food. Give 
 several drinks of warm or cool water daily. 
 
 If baby cries before feeding time, give water or 
 juice of sweet oranges greatly diluted. (As child 
 grows older, dilute less.) 
 
 If the little one doesn't seem to like water, omit a 
 feeding and give water only for that meal. 
 
 A wise and truly loving mother will think of the 
 child's FUTURE, and will do those things which 
 will train the man or woman of to-morrow. Water 
 is necessary for baby's future health (and incident- 
 ally for mother's present comfort). 
 
 Bottle-fed babies will thrive on milk from healthy 
 Alderney or Holstein cows, or from cross-breeds of 
 either of these with either Jersey or Guernsey. The 
 milk of either of the latter alone is too rich and 
 heavy with fats. 
 
 42 
 
There are many good foods on the market, and After nursing, 
 you must use the one that is l^est for your child, r"^^ suitabie 
 Adapt the food to the child, and follow out direc- ° 
 tions for breast-fed babies. 
 
 For the first three months feed baby every three When to feed, 
 hours. 
 
 For the next three months, every three and a half 
 hours. 
 
 Omit night feedings after the sixth month, and Begin with 
 give the child some Oatmeal or Vieno Cereal Gruel the gruel, 
 three times daily. Barley water is very fine for a 
 beginning. Gradually increase the thickness of the 7^^^^^* 
 gruel, until the regular porridge is taken easily. 
 
 The juice of prunes, pineapple, or sweet oranges Fruit juices. 
 
 should be given two or three times daily, right 
 along, with plenty of water. 
 
 The seventh month, give baby some thin apple Fruit pulp, fol- . 
 
 sauce, orange or prune pulp, for breakfast ; and give lowed by a hard 
 
 a hard crust after the fruit is eaten. For his next '^^^^^• 
 feeding give breast milk, or milk in bottle. 
 
 As soon as possible cut out all breast feeding. See Milk must be 
 that the holes in the bottle nipple are small, so that eaien^^ 
 the child will have a chance to mix milk with saliva 
 — which is necessary for good digestion. Digestion really 
 
 begins in the 
 
 The third meal should be porridge and milk, and "^o""'- 
 the last feeding milk. 
 
 As the child is nearing its first birthday, give some "Dinner" menus, 
 baked potato and cooked spinach or other greeti 
 vegetable, or a vegetable soup, or vegetable hash, 
 for dinner. The other meals the same as before. 
 
 Children will build a better body on natural foods Eggs and meats 
 without the use of eggs, meats or meat broths. do not nourish 
 
 ^^ the child body 
 
 Till a child is two years old it may have four Q^^jigj. foods, 
 feedings daily. Then begin the three meal plan. 
 Three meals daily are enough for any child of two Three meals 
 or more. daily. 
 
 Train your chil- 
 
 But make them REGULAR. "Snacks" are bad ^l^"^ *° f^^ ^^ 
 
 , - . at mealtmaies. 
 
 habits. 
 
 143 
 
Avoid over- Study your child and know how much food it rc- 
 
 feed-ng. quires for fine physical fitness. Avoid overloading 
 
 the body. 
 
 See that the Some children can burn more fuel than others, 
 
 teeih do their Feed according to the needs: and see that it is eaten 
 
 work thoroughly. _^^^ ^^^^j^ swallowed. 
 
 This will aid Begin or end the meal with a hard bran cookie, 
 
 the stomach and q^. ^rust of bread. 
 prolong the life 
 of the teeth. 
 
 The ideal foods. FRUIT for BREAKFAST, VEGETABLES for 
 DINNER, PORRIDGE and MILK for SUPPER 
 will bring ideal health. 
 
 Delicate babies need more attention and special 
 advice. 
 
 In general, keep them on milk and gruel for a 
 longer period. 
 
 44 
 
LS,?"^ O*" CONGRESS 
 
 014 233 144 "I