The Vegan Autumn 1959 by The Vegan Society

T H E VEGAN SOCIETY Founded November,

1944

Veganism is the practice of living on the products of the plant kingdom— to the exclusion of all animal foods—proceeding from a wide consideration at man's true place in nature. The objects of the Vegan Society are to provide in thought and practice for the advance of veganism, and to relate veganism to every aspect of creative co-operation between man and nature.

President : Mr. JOHN H E R O N , , Reigate, Surrey. Vice-President: Mrs. E. B. SHRIGLEY, , Purley, Surrey. Honorary Secretary: Mrs. M U R I E L DRAKE, , Bromley, Kent. (RAVensbourne 2809). Honorary Treasurer: Miss W I N I F R E D SIMMONS, , London, N.W.LL.

Committee: Mrs. JEANNE ARNALDI, Mrs. E. V. BATT, Mrs. SERENA COLES, Miss CHRISTINA HARVEY, Mr. JOHN MOORE. Mr. JACK SANDERSON. Correspondence Bureau Coordinator: Miss Edna Towell, Park, West Moors, Wimborne, Dorset. Commodities Investigator: Mrs. E. V. Batt, , Enfield, Middlesex. Minimum subscription, which includes " T h e Vegan," 10s. Od. per annum, payable in January. Life Membership, £8 8s. Od.

THE VEGAN JOURNAL OF THE VEGAN SOCIETY Editor: Mr. JOHN HERON, , Reigate, Surrey. Assistant Editor: Mr. JACK SANDERSON. Advertisements: H. H. G R E A V E S LTD., 1 0 6 / 1 1 0 Lordship Lane, London, S.E.22. Published quarterly: Annual subscription, 5/- post free: single copies. Is. 3d. post free. Obtainable from the Hon. Secretary.

LITERATURE " Declaration and Rules of the Vegan Society." 2 page leaflet. Free. " The Reasons for Veganism." 4 page leaflet. Free. " V e g a n Protein Nutrition." 12 page leaflet. 1/-. " A Handbook of Practical Veganism." 24 pages with cover. Obtainable from the Hon. Secretary. Postage extra. 2/6d.

Vol. XI, No. 6

THE VEGAN

Autumn,

1959

The whole of this issue of " The Vegan " is devoted to carrying the complete and unabridged text of a new booklet to be published simultaneously by the Society entitled " A Handbook of Practical Veganism." When our new Declaration and Rules were adopted and circulated over two years ago, we announced our intention of publishing new literature on veganism, and last summer there appeared a four page leaflet on " The Reasons for Veganism " which was well received. However, during the whole of this period there has been a consistent demand for practical guidance on the vegan diet, and as the time is now ripe to meet tiiis demand, we have endeavoured to condense as much useful and relevant information and guidance as possible into a booklet of easily readable proportions. There is also now available in pamphlet form (price 1/-). a reprint of the article on " Vegan Protein Nutrition " in the Summer, 1959, issue of " The Vegan." We are publishing the Handbook in " The Vegan " so that all Members and Subscribers may have their own copy for reference without extra cost. Precisely the same text will be published in its own cover and may be obtained from the Hon. Secretary or Editor for 2/6d. per single copy, postage extra. And we sincerely hope that those who find the Handbook helpful will not hesitate to mention it to enquirers so that sales may justify the extra outlay to cover printing costs. The Handbook is new not only in the sense of being recent, but also in the sense that it is the first really comprehensive publication, by the Society, that deals with practical veganism. This may seem strange when we reflect that the Society has been in existence now for fifteen years. On the other hand, fifteen years is probably the minimum probationary period for the testing, experimenting and establishing of fundamental principles that is necessary for a diet so radical in its challenge to accepted feeding practices. And our gratitude goes out to all those both in this country and abroad who have successfully pioneered with veganism to bring it to the point at which we can move forward into the future with renewed confidence and zeal. The Plantmilk Society, whose bulletins we have been pleased to publish regularly in our journal, has done invaluable service in this country by focussing attention on the need for the manufacture and marketing of a plantmilk that is fully a nutritive alternative to cow's milk. The first such British plantmiJk, Wanderlac, developed by the persistence and skill of Dr. Frank Wokes and his colleagues, became available to the general public in the Spring of this year. Although primarily intended to replace cow's milk in medical conditions of allergy, it is suitable for various domestic uses. The appearance of Wanderlac is important for veganism for two reasons. It removes a stumbling block for those who, though drawn

to veganism, were anxious to have available a ready-made nutritive equivalent to cow's milk before making the change-over. And similarly, since it is fortified with vitamin B,.. (as well as other vitamins and minerals), it removes a stumbling block for those who were anxious to have a ready-made food containing this vitamin, rather than rely entirely upon its microbial synthesis within the body. Meanwhile, research into other kinds of plantmilk and into vegan protein nutrition in general continues. And we conclude that the pioneering efforts of successful vegans over the past fifteen years, combine with present trends in research and manufacture to render timely the publication of this new Handbook. JOHN HERON,

President.

A HANDBOOK OF PRACTICAL VEGANISM Contents Preface General Outline The Use of Whole Food The Replacement of Animal Protein Variety . . . . . . Menus The Change Over Vegan Alternatives to Animal Products Recipes Plantmilks Blancmanges and Custards Salad Dressings Plantcheeses and Soya Butter Soups Entrees Gravies and Sauces Sprouted Seeds Breads and Cakes Raw Dishes Appendix Protein in the Vegan Diet Fats in the Vegan Diet Minerials in the Vegan Diet Vitamins in the Vegan Diet Waterless Cooking Laboratory Preparations Kitchen Equipment

by Plant Protein . . . -

i 2 2 3 6 8 9 10 11 12 14 14 15 15 16 19 20 21. 22 23 23 23 23 23 24 24 â&#x20AC;˘ 24

PREFACE Veganism is the practice of living on the products of the plant kingdom to the exclusion of flesh, fish, fowl, eggs, animal milk and its derivatives. This is a diet that has adherents in many parts of the world. But enquiries are constantly being received by the Vegan Society about how to adopt veganism, and for some time there has been a need for a concise introduction to its practical application. Hence the publication of this Handbook. We must remember that veganism is as much a matter of the indwelling spirit and of the mind as it is of a sound and balanced diet, but because the Handbook is intended to be a purely practical guide, it deals solely with details of food and nutrition. The vegan diet is not an all raw food diet, although those who follow this way are embraced within the movement. But generally in our diet, we seek a just balance between raw and cooked food, as this has been found best suited to the majority of health conscious vegans who lead a busy life in the world. It cannot be stressed enough, however, that a generous proportion of fresh fruit and salad dishes form an essential part of the diet. We have endeavoured to avoid overburdening the text with repeated references to food values, such as vitamin, mineral and trace element contents, etc. These more technical aspects of vegan nutrition are briefly dealt with in the Appendix. But the whole diet as outlined in this Handbook is based on well established principles of sound nutrition. Those who wish to acquire a more extensive knowledge of food values may apply to the Society for a list of the most helpful books. The recipe section concentrates chiefly on the many different ways of preparing the plant protein foods. It is the substitution of plant for animal protein that distinguishes the vegan diet from any other, and it is on this point that the enquirer usually seeks the most guidance. The recipes given, particularly those for entrees, soups, sauces, dressings, desserts and breads, are intended as examples upon which innumerable variations can be developed. The preparation of salads and vegetables is all important, but there are already many good recipe books dealing with this. This Handbook appears at a time when the first British plantmilkâ&#x20AC;&#x201D;a full nutritive equivalent to cow's milkâ&#x20AC;&#x201D;is already well established on the market and when a new impetus is being given to research on plant protein nutrition and its practical applications. We therefore dedicate it to the advance of sound and enlightened nutrition hereâ&#x20AC;&#x201D;and everywhere. Published by The Vegan Society,

October, 1959.

GENERAL OUTLINE The vegan diet is a very simple one. Nutritionally three main factors are involved: The use of whole food. The replacement of animal protein by plant protein. Variety. We will consider each of these in more detail. THE USE OF WHOLE FOOD

This means : The use of 100 per cent whole wheat flour and other unrefined and unpolished cereals; of brown sugar in place of white; of fruits and vegetables with skins where practicable. The liberal use of raw fruits and raw vegetables, as fresh as possible (fresh fruit and a generous salad every day); and of other uncooked foods such as sprouted cereals, pulses and seeds â&#x20AC;&#x201D;the method for sprouting is given in the recipe section; raw nuts and seeds. The use of unrefined, cold-pressed liquid vegetable oils, rich in essential unsaturated fatty acids, to balance the intake of hydrogenated (i.e., hardened) vegetable fats; these are sunflower seed oil, sesame seed oil, corn oil, soya oil, safflower oil, cottonseed oil, walnut oil, hemp seed oil, when cold-pressed and without having undergone deleterious processing. These oils can be used in salad dressings, home-made plantmilks, -creams, and -butters, as given in the recipe section. A preference for organically grown, non-sprayed foods. The use of conservative cooking methods. The following methods are given* in the order of the extent to which they preserve minerals and vitamins: waterless cooking, pressure cooking, cooking with a little water, covered with water cooking. Steaming, baking and cooking en casserole are to be recommended. Pressure cooking is good if done with stop-watch precision. With the ordinary method, cook as short a time as possible for tenderness and in very little water, which should be retained for consumption. But for the best results from the point of view of flavour and nutritive value, use stainless steel lowtemperature waterless cookware (SR). The avoidance of foods whose nutritive value is seriously impaired by overcooking, wrong cooking, harmful chemical additives (as flavourings, colourings or preservatives), ovcrprocessing or needless refining. The selection of factory-made foods that are prepared according to formulae of balanced nutritive wholeness. The avoidance of the excessive use of condiments, heavy seasonings and detrimental stimulants. â&#x20AC;˘ From â&#x20AC;˘ the International Nutrition Report, 1954.

Research Foundation

Convention

The main purpose of the above suggestions, founded on principles well established by the experience of natural dietitians, is to provide the diet with the maximum effective vitamin, mineral and protein content. And to emulate and preserve where practicable the balance of different nutrients with which nature has wisely designed her foods. It will be clear from the above that the vegan diet follows in general the food reform pattern already familiar to those who have been lacto-vegetarians for any length of time. The main difference, however, is the elimination of all animal foods. THE REPLACEMENT OF ANIMAL PROTEIN BY PLANT PROTEIN

Animal products are used by man mainly as a source of protein. To dispense with them simply requires the introduction, in suitable combinations, of plant proteins into the diet. The chief sources of plant protein are as follows (good combinations are given in the section on Variety and protein percentages are given in our leaflet on " Vegan Protein Nutrition " ) : Nuts: pine kernels, butternuts, cashew nuts, almonds, walnuts, Brazil nuts, hazel nuts, pecans, coconut, chestnuts. Seeds: sunflower seeds, sesame seeds, cottonseed, squash seeds, pumpkin seeds, lupin seeds, alfalfa seed sprouts, etc. Legumes: soya beans, peanuts, lentils, beans of all kinds, peas. Cereals: wheat germ, corn germ, whole wheat, rye, oats, sorghum, millet, maize, rice, buckwheat (strictly a herbaceous plant), barley. Vegetables: green leaves, potatoes, with minimal amounts in all vegetables. Fruits: avocados, pawpaws (as distinct from papayas). Algae, seaweeds. Mushrooms, food yeasts, moulds, bacteria. Some comment on the use and availability of the above may be found helpful. Consult the recipe section for further details of several of the uses given here. Nuts Nuts are a good source of protein to be used regularly; they are among the leading vegan foods. Uncooked: A variety of shelled nuts can be obtained from Health Food Stores. They can be used whole, chopped or milled on fresh fruit and vegetable salads, and on soaked dried fruits, etc. With an electric mixer they can be made up into homemade nut milks and creams suitable for use on fruit, cereals, desserts, and in beverages; also into salad dressings, blancmanges, and nourishing fruit-flavoured drinks. Ready-made nut creams, usually of a thick consistency, can be obtained from 3

Health Food Stores, aiso a variety of nut butters. The former can be diluted and used in the ways already mentioned; the latter can be used like dairy butter. Cooked: Milled nuts can be incorporated in a wide range of savoury dishes: that is, mixed with a legume and/or cereal, with one or more vegetables, and with a suitable flavouring, the whole being cooked to form a roast or rissole. Prepared nutmeats and ready-made rissole mixtures containing nuts are procurable at Health Food Stores; the nutmeats can be used as they are, or diced or mashed for inclusion in more complex entrees. Cashew nut milk or cream particularly is suitable for all cooking purposes, in sauces, gravies and so on. Seeds The seeds mentioned above have many valuable properties as well as their high protein content. Sesame and sunflower seeds are best used when properly hulled. Availability in this country of the hulled seeds, meals, flours and derived products is likely to alter fairly rapidly. Hence enquirers are invited to write to the Society to find out the current state of availability. Uncooked: Hulled sunflower seeds can be chewed, whole, alone or with salads, and are delicious. Hulled sesame and sunflower seeds can be made into milk with an electric mixer and used in the ways suggested above for nut milks. Ready-made sesame creams and purees, obtainable on the continent and in North America, can be used on bread, made up into milks, incorporated in desserts, sweetmeats and sauces. Sesame and sunflower meal, made from the hulled seeds, may be sprinkled over fruit and vegetable salads. Alfalfa seed sprouts, packed full of food values, can be used in both fruit and vegetable salads, in sandwiches, or chopped and added to soups or sauces before serving. Cooked: Sesame and sunflower seed meal can be added to breads, cakes and biscuits, to many entree dishes, to soups and to puddings. Squash and pumpkin seeds, of truly delightful flavour, are best used finely ground for entree dishes. Cottonseed flour may replace up to 10 per cent wheat flour in bread making and can be similarly added to other baked goods. Lupin meal is at present mainly used in manufactured products abroad. Legumes Lentils, peas and beans of all kinds make a valuable protein contribution to the vegan diet. They are readily available and their use is too well established to call for any special comment. The importance of soya as a high protein food must, however, be underlined. Protein rich soya flour obtainable at Health Food Stores is a staple item in the vegan diet. Ready-made soya-based plantmilks are sold in North America and a British soya-based plantmilk, Wanderlac. is now for sale in this country â&#x20AC;&#x201D;an important advance in vegan nutrition here. Peanuts can be used in the many ways given for nuts.

Uncooked: The recipe section gives a method for sprouting soya beans, lentils, peas and mung beans. Cooked: Legumes are mainly used cooked in various entrees. Soya flour can be cooked and made up into soya milk and soya cheese (tofa) for which we give several recipes. It can be used in the ways suggested for nut milk and is also a good milk for general cooking purposes. Legume sprouts may also be cooked for 10 to 15 minutes. Soya flour can replace up to 10 per cent wheat flour in bread and pastry making, can be added to cakes and biscuits, and can be used to enrich a variety of entrees, desserts, sauces and dressings. Cereals Whole cereals, like legumes, play an important part in the protein value of the vegan diet. Especially rich is wheat germ, which is a staple vegan food. The protein values of buckwheat rye and millet call for special attention. Rye flour, whole wheat flour and grains, oats, barley, brown rice and tinned maize are available through Health Food Stores. Details of the current availability of buckwheat, hulled millet and millet meal will be supplied on request by the Society. Uncooked: Buckwheat seeds can be prepared simply by steeping them for some hours in warm water: drain off the water and serve the seeds with salad or fruit. The recipe section gives a method for sprouting wheat grains, rye, rice, maize, oats and millet, and suggests various uses for wheat sprouts. Wheat and corn germ can be sprinkled on fruits and salads and blended in unfired sweetmeats. The use of raw oats, soaked overnight in water, is well established with the Swiss breakfast dish of muesli. Cooked: Wholewheat bread is already, of course, a staple vegan food of great value. But we wish to draw attention to the high nutritive value of other cereal breads. We give recipes for rye bread, millet bread and a complex cereal and seed bread. Cereal flours and meals can be used in many entrees, sauces, puddings and soups. Hulled millet grains may be cooked in soups or entrees, or to form a breakfast cereal with dried fruits or sugar and plantmilk. Buckwheat seeds can also be used as an ingredient for entree dishes. Brown rice and corn add variety and nutritive value to many savouries. Vegetables and Fruits The protein in green leaves, though small in quantity (five per cent of the fresh weight), is nevertheless of high value and is important in the diet. So fresh green leaves appear often in vegan meals. Potatoes are likewise a source of a low percentage of valuable protein. Avocados go very well with salads. All fruits and vegetables contain very small amounts of protein and thus contribute in small measure to the total protein intake. 5

Protein rich extracts obtained by mechanical means from leaves, grass and indigestible vegetable matter may well be making an important contribution to nutrition in the near future. Algae and Seaweeds Sea crops have many nutritive values. Seaweed as human food has long been used in the Far East. Two red seaweeds, laver and dulse, are used for food in outlying coastal districts in Wales and Scotland. The mass cultivation of unicellular algae and the harvesting of green and red seaweeds offer great potentialities for protein supply, as current research acknowledges. But these are undoubtedly protein foods for the future. But we make free use of agar agar and carrageen for their jelling properties and high mineral content. They can be obtained from Health Food Stores. Mushrooms, Food Yeast, Moulds, Bacteria Among microbial proteins, only mushrooms and food yeasts are used at present: the former, when fresh, have only three per cent protein; the latter, as dried brewer's yeast, has up to fifty per cent protein, and is the basis of the many yeast extracts that are useful both for their flavour and food value. Uncooked: Mushrooms can be taken raw with salads. Dried brewer's yeast, which is very rich in B vitamins, is sometimes taken as a tonic in vegetable or fruit juices. It can be purchased at Health Food Stores. Cooked: Dried brewer's yeast may be blended in small quantities with the other ingredients of entree dishes, or of soups. VARIETY

Variety in food not only enhances the appetite for and enjoyment of meals. It is a very sound principle nutritionally, since it ensures a wide range of the many different nutrients vital to full health. Overall Variety It is wise to remember the enormous nutritional diversity of the plant kingdom and to do justice to it in the day to day selection of foods. While each meal-time need only encompass a modest range of different foods, nevertheless during the course of a week one can use a variety of fruits, a variety of seeds and nuts, a variety of legumes, a variety of cereals and a variety of vegetables. Variety of Food Sources We will get a wide range of nutrients from differently constituted soils if we take foods that have been grown in various parts of our country and various parts of the world.

Variety of Plant Organs The different plant organs have different properties and concentrations of nutrients, therefore it is wise to bring all parts of the plantâ&#x20AC;&#x201D;root, leaf, fruit and seedâ&#x20AC;&#x201D;regularly into the diet. Thus a comprehensive salad may consist of grated carrot and beetroot (root), lettuce and young spinach leaves (leaf), cucumber and tomato (fruit), milled nuts and sunflower seed meal (seed), with soya mayonnaise. Variety of Protein Sources Plant proteins are variously constituted and from the point of view both of the palate and of nutrition they combine well together. The nutritional reason for variety and combination is that of providing a good amino acid blend (see our pamphlet on " Vegan Protein Nutrition "). The recipe section gives many examples of good combinations. The suggestions given for bread below can also be applied to other bakery goods. Mixed Nats Methods: Mixed milled nuts over salads, or in entrees, or in desserts, or in muesli. Mixed nut milk or cream for its many uses. Many ready-made nutmeats and rissole mixtures contain mixed nuts. Examples: Milled almonds and walnuts, pine kernel and cashew nut milk. Mixed Cereals Methods: Principally in bread making and in entrees. Examples: For bread: wheat and rye; wheat and millet; wheat, rye and millet; wheat and buckwheat. For entrees: maize and rice; wheat, maize and rice; wheat and rice; millet and buckwheat. Nuts and Cereals It has been suggested that this is a nutritive combination. Thus nut milk orcream over a breakfast cereal; nut butter on bread; milled nuts and cereals in home-made and ready-made nutmeats and rissole mixtures. Cereals and Legumes Advocated in biblical times (Eze. 4:9) and now based on nutritional science. Methods: In bread, entrees and soups. Examples: For bread, wheat flour and up to 10 per cent soya flour; wheat flour and up to 10 pei* cent peanut flour; wheat flour, millet meal and peanut flour. For entrees: millet and peanut meal; rice and peanut meal; maize and soya; whole wheat bread and baked beans. And so on, variously combining the different grains and legumes. For soups: hulled millet and peanut meal. 7

Seeds with Cereals and/or Pulses Methods: In bread and in entrees. Examples: F o r additions to both bread and entrees: sesame meal and soya; sesame meal, maize meal and peanut meal; cottonseed flour and maize meal. For entrees: sesame meal and legumes. Further Combinations Whole cereals and green leaves; whole cereals and raw vegetables; potatoes and green leaves; potato flour, sunflower meal and malt. Imagination and culinary skill can produce endless tasty dishes based on such combinations. And as already mentioned, ready-made savoury foods of a vegan kind now available in Health Food Stores will also be found to combine different plant protein foods. Variety in Flavourings Wholesome flavourings indirectly improve the nutritive value of a food by encouraging and stimulating digestive reactions. Flavours throughout the plant kingdom range from the delicate and subtle to the pungent and highly aromatic. Many fruits and vegetables can be allowed to captivate with their own unique flavours. The flavour of entrees, sauces and salad dressings, and cooked vegetable dishes may be enriched by the judicious use of the many savoury herbs, garlic, onion, yeast extracts, vegetable concentrates, soy sauce, spices, condiments, lemon juice, apple and so on. The savoury herbs are: bayleaf, basil, chives, marjoram, yarrow, mint, origanum, parsley, sage and thyme. The spices are: allspice, cayenne, citron, cinnamon, clove, crocus, ginger, mace, mustard, nutmeg, orris root, paprika, saffron, turmeric, vanilla, violet root. The aromatics are: aniseed, cardamom, caraway, celery seed, dill, fennel, poppy seed, zedvar. Herbs should be used in small quantities. MENUS

We are often asked for a typical vegan menu plan for the day. There are no hard and fast rules, as everyone has his or her own preferences and habits. The following skeleton outline is suggested only as one of many possible arrangements of the day's menus. Some may prefer to have the cooked meal mid-day. Breakfast Fruit juice and fresh fruit; and whole nuts or sunflower seeds if desired. Vegan muesli; or sprouted wheat grains with dried fruits and a plantmilk; or cooked hulled millet or cooked whole kernel wheat with dried fruits and a plantmilk; sprinkled with wheat germ or corn germ as desired. 8

Whole wheat toast; or millet bread; or rye bread; with nut, soya or sesame butter. Lunch Large mixed salad with a nut, soya or seed dressing or mayonnaise; and with a selection of one or more of the following: raw milled nuts or seed meals, wheat germ or corn germ, seed sprouts, soya cheese, cold cooked entree, unfired savoury, ready-made nutmeats, etc. Crispbreads if desired. Nut or fruit mould; or soaked dried fruits with a plantmilk; or fruit salad with a plantmilk. Dinner A cooked entree dish with cooked vegetables; preceded by soup as desired. A salad side-plate. A dessert, such as a cooked fruit and nut or millet pudding, or fruit whip with soya cream, etc.

THE CHANGE OVER For those who are not yet vegetarians, but who wish to dispense with all animal foods, it is advisable to spend a year or two on a lacto-vegetarian diet, so that the body may become adjusted thoroughly to the preliminary stage of its purification process. It would seem that the longer a person has been a vegetarian the more readily can the adaptation to veganism be made. The success of veganism depends to a considerable extent on the gradual elimination of dairy products from the diet over a total period of anything from six months to one yearâ&#x20AC;&#x201D;as well as on a balanced vegan diet. The following method is suggested. Eggs are the easiest item to begin with, and their consumption may be reduced week by week before being dispensed with altogether. This process may take from six weeks to three months, the longer time being advised for vegetarians of less than two years' standing. The next easiest item to eliminate is dairy butter, as there are vegetarian margarines and a variety of nut butters, also soya butter, to take its place. Again the same process is advocated and the use of dairy butter is decreased each week until it is no longer part of the diet. Cheese can be dealt with in the same way, replacing it with tofu (soya cheese) and other savoury plant protein dishes. Cow's milk is left to the last, as it seems to present the greatest problem to most potential vegans in this country, largely because of its use in tea and other beverages. However, the recipe section gives formulae for making home-made plantmilks that are suitable for this particular use. Following this gradual method, the functioning of the body will be able to adjust itself smoothly to the purer diet. And as the change to veganism usually coincides with inward mental and

spiritual changes, the gradual method will allow re-adjustments and re-alignments to take place on every plane of one's being.

VEGAN ALTERNATIVES T O ANIMAL PRODUCTS The following list gives a bird's eye view of the many vegan alternatives to animal foods. Those approaching veganism for the first time will see at a glance that very ample substitution can be made. The recipe section gives details of how to prepare several of the alternatives. And many of the items mentioned can be obtained through your Health Food Store. Wanderlac, marketed by A. Wander Ltd., 42 Upper Grosvenor Street, London, W.l, contains 21 per cent protein and is fully fortified with minerals and vitamins including vitamin B12. When made up with water, Wanderlac is the nutritive equivalent of cow's milk with none of the disadvantages of the latter. Animal Products Flesh, fish, fowl, eggs and cheese . . . -

Meat and fish pastes

Soups (flavoured with meat stock) . . . . Meat extracts for flavouring or drinks Animal gelatine and packet jellies Eggs (in cooking) 10

Vegan Alternatives Uncooked nuts: home-made nut roasts and other nut savouries; nut-meats (already packed); entrees made from peas, beans, lentils, brown rice, m i l l e t , buckwheat, sesame seed meal, sunflower seed meal etc.; soya products; mushrooms; dried brewer's yeast. Home-made savoury spreads made from nuts, lentils, seeds, soya, etc.; nut pastes and sandwich spreads (in jars). R i c h v e g e t a b l e soups flavoured with yeast extracts, vegetable concentrates, soy sauce. Yeast extracts, vegetable concentrates, soy sauce, etc. (Barmene, Yeastrel, Yex, Marmite, Vesop, etc.) Seaweed jelling agents. (Gelozone, Carrageen, Agar Agar). Gelozone or Carrageen where necessary for binding. Soya flour for nutriment.

Animal cooking fat or lard Suet Mayonnaise (with eggs) Dairy butter

Margarine (containing animal products) Dairy cream -

Cow's milk -

Dairy cheese

Vegetable oil fats. (Nutter, etc.). Nut oil suet (Suenut). Home-made dressings from nut, seed or soya cream. R e a d y - m a d e brands of almond, walnut, hazel nut, coconut and cashew nut butter; also soya butter and peanut butter. Vegetable oil margarines (Golden Block, Tomor). Ready-made cashew nut or almond cream; home-made cream from nuts, soya or seeds. Soya-based plantmilks (Wanderlac); diluted nut cream; home-made plantmilks from nuts, seeds, soya flour. Home-made soya cheese; nut cheese.

RECIPES We wish to express our warm gratitude to Mrs. Sally D. Zerfing of Glendale, California, U.S.A., for her generous permission to reprint many of her recipes and suggestions from her recipe book entitled " Sally's Recipes." The symbol (SR) after a recipe indicates this origin; in some instances we have made minor adaptations and additions. " Sally's Recipes " is undoubtedly the most comprehensive entirely vegan recipe book at present available, and is packed full of information about the value and use of a wide variety of foods. We recommend it unreservedly and can supply it on request. Some of the recipes which we have reprinted from " Sally's Recipes " include honey as an ingredient; if there are any of our readers who for certain reasons do not wish to take honey, they may, depending upon the recipe, either omit it or make suitable substitution. To indicate the full possibilities of the diet we have included several more elaborate recipes : they can, of course, be adapted or simplified to suit individual tastes or needs. Our main purpose is just to suggest to the reader the kind of thing that can be done. 11

PLANTMILKS To make most home-made plantmilks it is necessary to have an electric mixer, which consists of a small motor that drives whirling blades set in the bottom of a glass goblet. In the recipes below, the word " liquefy " will indicate the use of such a mixer. And with it a variety of palatable and nutritious milks can be made in the kitchen. NUT AND SEED MILKS Plantmilks can be made from any of the following : raw peanuts, pinenuts, cashew nuts, blanched almonds, brazil nuts, pecans, hulled sunflower seeds, hulled sesame seeds, coconuts, hazel nuts. Liquefy them in the proportion of approximately \ cup raw shelled nuts or hulled seeds to 2 cups water, together with a little honey, sea salt for taste and 1 teaspoon cold pressed oil or liquid lecithin for smoothness. Rice polishings may also be added to increase calcium content. These milks, especially sesame, sunflower and coconut, may then be strained through a fine cloth. Almond milk is particularly valuable for children. Cashew nut milk is one of the most palatable of plantmilks, tastes closest to cow's milk in any recipe, is excellent for puddings, sauces and gravies and is suitable for all cooking purposes. The milks can be blended in ^ and \ proportions : thus almond with coconut, or sesame with almond or cashew or sunflower. Sesame milk can be used in cream sauces and gravies and can make up to one half the liquid for bread. The milks can also be liquefied with fruits and berries to make very pleasant and health-giving drinks or blancmanges. It has been found that to liquefy soy lecithin with any of the nut and seed milks prevents settling and helps to keep the granules in solution. (S.R.) NUT CREAM Nut cream can be made by liquefying 1/3 cup raw cashew nuts or blanched raw almonds and 1 cup water. Strain through a fine cloth and re-liquefy with \ cup cold pressed oil and ^ teaspoon liquid lecithin. This gives a smooth cream suitable for use over cereals, in coffee, and over puddings and other desserts requiring cream. (S.R.) SOYA MILK 1.—Liquefy 1 cup soya flour and 2 cups water. Cook over double boiler for 1 hour. When cool, liquefy again with J cup honey, i to J teaspoon sea salt, 1 tablespoon liquid lecithin or £ cup cold pressed oil. Pour the oil in gradually while the other ingredients are blending. Add enough water to make quarts of liquid. This may be used in any recipe requiring soy milk. When using over cereal, more honey may be added, so no sugar is needed on the cereals. Vanilla flavouring may be added, or banana flakes or bananas to give a tasty milk that children will enjoy. (S.R.) 2.—First mixture: liquefy cup soya flour and 2 cups water; cook over double boiler for 1 hour. When cool, re-liquefy with 2 12

more cups water, 1 tablespoon honey, 1 scant teaspoon sea salt and 1 tablespoon liquid lecithin or cold pressed oil. Second mixture : liquefy 2 cups water, £ cup hulled sesame seeds, % cup desiccated coconut or fresh grated coconut; strain and add 2 more cups water. Mix the first and second mixtures together. (S.R.) 3.—With a whisk, beat together 3 cups of soya flour and cups cold water. Stir into 12 cups of boiling water. Add 1 tablespoon salt and 3 tablespoons malt. Put in double boiler and cook for 1 hour. Strain when cold. 4.—As a basis for soy mayonnaise and salad dressings and soy whipped cream, liquefy 1 cup soya flour with 4 cups cold water; let stand for 2 hours, then cook over double boiler for 1 hour. When cool, re-liquefy with 1 tablespoon honey, 1 teaspoon liquid lecithin or 1 tablespoon oil, and i teaspoon sea salt. Eliminate the lecithin for whipped cream, since it will make the cream yellow, otherwise it will be white. (S.R.) 5.—For a wholesome, palatable milk, liquefy 1 cup soya milk with 1 cup sesame, peanut, almond, cashew or other nut or seed milk. (S.R.) SOYOLK CREAM In an electric mixer, liquefy 1 heaped tablespoon Soyolk (soya flour) with \ pint very hot water for not less than one minute. Add 2 oz. well-creamed margarine (vegetarian), liquefying between each addition. When all the margarine has been added, turn on again for at least one minute. WANDERLAC Can be blended with home-made plantmilks, or included as an ingredient in a variety of dressings, desserts, puddings, or sauces, etc. (e.g., Parsley Sauce below). Mix the powder with cold water: this gives better results than mixing with hot water as mentioned on the label. *

•

The following helpful suggestions have been made by the Plantmilk Society, and may serve as a starting point for wider experiment. For use on breakfast cereal: Allow 1 oz. cashew or almond cream (Mapleton or Granose) or cashew butter (Mapleton) to soften in \ \ pints hot water. Liquefy, then switch to slow and sprinkle in 2 oz. soya flour. Switch to fast and emulsify. For use in tea, coffee or other beverages : use cashew butter or cashew cream and less soya flour. Liquefy thoroughly, put through a fine strainer, and if possible allow to stand a few hours. Plantmilk for use on cereal may be thinner (i.e., more water) than that for tea or for making custard. For tea, it should be creamier (i.e., more fat) than for cereal, and very thorough emulsification plus fine straining is required; otherwise the milk separates off, causing the tea to have an unsightly appearance. Properly made, however, tea with this plantmilk looks only very slightly different from tea with dairy milk. 13

BLANCMANGES AND CUSTARDS NUT MILK MOULDS 1.—Liquefy cups water, £ cup raw cashew nuts or 3 tablespoons cashew nut butter, 1 teaspoon vanilla, 1 teaspoon coriander seed powder, 1/8 teaspoon sea salt. Heat this mixture until warm then add 4 tablespoons agar agar. Let stand for 5 minutes, then cook gently until dissolved. Add 1/3 cup honey and 1/3 cup soya milk; No. 4 (as above). Mix well, pour into moulds and chill. (S.R.) 2.—Soak £ oz. carrageen in water, bring to boil and simmer for 10 minutes. Liquefy 1/3 pint of this with 1 tablespoon nut cream (Mapleton or Granose). Add 1 tablespoon sugar, } teaspoon vanilla and remainder of carrageen liquid. Pour into moulds and chill. NUT MILK CUSTARD Liquefy 2 j oz. cashew nut cream or butter (Mapleton) and 1 pint hot water with sugar and custard powder before cooking. There is plenty of scope for a wide variety of nutritious moulds by liquefying the many nut and seed milks with fruits and berries, or with chocolate or carob powder, and with sweetening, then jelling with agar agar, carrageen or Gelozone as above. SALAD DRESSINGS SOY MAYONNAISE 1.—Stir 1 level tablespoon arrowroot powder with \ cup soya milk No. 4 (above). Cook until thick. When cool, liquefy with \ teaspoon vegetable salt or celery salt, 1/8 teaspoon turmeric powder, 1/8 teaspoon mixed herbs, 1/8 teaspoon horseradish powder (optional), £ teaspoon onion powder (optional). While liquefying, pour in slowly £ cup cold pressed oil. Then stir in 1 teaspoon honey and 3 or 4 tablespoons lemon juice. (S.R.) 2.—Liquefy gradually 1 cup cold pressed oil with ^ cup soya milk No. 4 (above). Then stir in \ teaspoon sea salt and 2 tablespoons lemon juice. Other seasoning may also be added. (S.R.) SESAME DRESSING Liquefy \ cup hulled sesame seeds and 1 cup water. Strain through fine cloth and squeeze. Re-liquefy with £ teaspoon vegetable salt, ^ teaspoon onion powder, 1 tablespoon honey, i cup tomato puree. Then1 gradually whip into the mixture \ cup cold pressed sunflower seed oil, \ cup olive oil and \ cup lemon juice. (S.R.) NUT DRESSINGS 1.—Liquefy \ cup peanut butter, almond butter or cashew nut butter with 1 cup water. Pour in slowly 1 cup cold pressed oil. Add 1 tablespoon lemon juice and other seasonings to taste. 2.—Mix together 1 dessertspoon cashew nut cream, juice of \ lemon, 1 teaspoon brown sugar, 2 tablespoons olive or almond oil. 14

PLANTCHEESES AND SOYA BUTTER SOYA CHEESE (TOFU) 1.—Liquefy well 1 cup soya flour with 1 quart water. Cook in double boiler for 1 hour, stirring occasionally. Take from boiler and add immediately 4 tablespoons lemon juice. Stir, let stand until curdled which takes about 15 minutes. When cool, strain through fine cloth. (S.R.) 2.—Mix i lb. soya flour with 1 pint water; before it reaches boiling point stir in a 20 per cent dilution of lemon juice (1 dessertspoon lemon juice to 4 of water), and take it off the fire and allow) to cool. Transfer to a cheese cloth and hang it over the sink for the night. Next morning, the curdled remains of the soya flour constitute soya cheese. Tofu can be used in many entrees. It can be mixed with savoury extracts (as Barmene, Vesop, Yeastrel, etc.) and with chopped olives, pimentos, parsley, tomato puree, herbs, etc., and is thus suited to serve with salads or for use as a sandwich spread. Or it can be mixed with sugar or honey, wheat germ or milled nuts, and served as a sweet with fruit. NUT CHEESE 1.—Liquefy 1 lb. peanut butter with pints soya milk No. 1 (above) or water. Let this stand until it sours to suit the taste. Beat in \ lb. soya butter. Put in cans, seal, place in a vessel, cover with water and cook for four or more hours (From "Back to Eden" by Jethro Kloss). 2.—The same method can be used with 1 lb. peanut butter, 4 tablespoons ground oatmeal flour, pints water, salt to taste. (From " Back to Eden " by Jethro Kloss.) SOYA BUTTER Mix well together 4 tablespoons soya flour and 4 tablespoons water. Cook for several minutes. Add 1 cup soya or any other cold pressed vegetable oil and beat with a rotary beater until the oil disappears. If colour is wanted, add a little of some kind of butter colour. Add a little salt to taste. This butter is very satisfactory as a spread for bread. It is another useful way of taking the liquid vegetable oils. SOUPS SENEGAL SOUP Cook 3 tablespoons hulled millet and 1 tablespoon tapioca in 1 quart of rich vegetable broth. Cook for 20 minutes, then add 3 tablespoons ground peanuts, 3 tablespoons chopped onions and a knob of soya butter or vegetarian margarine. Salt lightly and cook for a further 10 minutes. 15

SEED PROTEIN SOUP 1 i cups water 1 cup split peas 3 cup seed protein mix 1 bay leaf

J teaspoon oregano leaves 1 teaspoon onion powder J cup finely chopped parsley

Mix the above ingredients and simmer for hours. Add 1 teaspoon vegetable salt, 2 tablespoons (Vesop or diluted yeast extract, 2 tablespoons cold pressed oil. (S.R.) ENTREES An equivalent dilution of any of the several brands of yeast extract can be substituted for Vesop in any of the following recipes. Different savoury flavourings can also be used instead of those given. PINE KERNEL AND CASHEW NUT ROLL f i b milled cashew nuts | - l b milled pine kernels |-Ib wholemeal breadcrumbs 1 large onion 2-oz. margarine

Seasoning J teaspoon powdered sage Wholemeal sauce 1-lb chestnuts

Bring chestnuts to boil, peel, then cook slowly in a little water. Mix nuts, breadcrumbs, seasoning together. Cut onion finely, fry golden brown. Add onion and sage to mixture. Pour on about 6 tablespoons wholemeal sauce. Make into stiff dough, form into roll, cut down centre; place cooked chestnuts in one half, cover with the other half. Place in greaseproof tin. Cover with greaseproof paper, bake in hot oven ÂŁ hour. Garnish with tomatoes. Thid can be used at a basic formula for a nut roast; use ÂŁ lb. milled nuts, and omit the chestnut stuffing. It can also be brushed over with agar agar jelly to form a galantine. Heat 1 cup vegetable stock or water with 1 teaspoon yeast extract, sprinkle in 1 teaspoon agar agar. Bring to boil and simmer 5 minutes. When cool, dip pastry brush in and brush jelly over the roast until it is all used up. NUT M E A T BALLS (UNFIRED) i-Ib milled mixed nuts Spring onions or chives 2 tomatoes

Mixed herbs Thyme, etc. }-lb cereals or bread crumbs

Chop onions finely, peel and mash tomatoes, mix all ingredients well together, roll into balls. Cover with crushed dextrinized cereal crumbs. Proportions of tofu, or sesame or sunflower seed meal may also be added to the mixture. AUTUMN GLORY Place in alternate layers: marrow, onion, tomato. Sprinkle sunflower seeds in between the layers. Cook in a moderate oven about 1 hour. 16

NUT RISSOLES 1{ Shredded Wheats 2-oz. ground nuts 2 spring onions 1 teaspoon sage

J teaspoon pimento Grated nutmeg 1 teaspoon yeast extract 1 tablespoon boiling water

Mix Shredded Wheat and nuts. Add chopped onions, sage, pimento, and nutmeg. Melt yeastrel in boiling water. Stir in. Shape into rissoles for cooking. RAW NUT MEAT ENTREE Cook i cup hulled millet in 1 cup water for 15 minutes. add the following: 1 cup finely ground peanuts or pecans, walnuts, almonds or hazels 1/3 cup of sesame seed meal or sunflower seed meal 2 tablespoons Vesop

Then

j teaspoon vegetable salt J cup finely ground toasted whole wheat breadcrumbs 1 teaspoon onion powder i teaspoon garlic powder 1 teaspoon paprika

Mix well, then add 3 tablespoons agar agar to ÂŁ cup water and cook gently until thoroughly dissolved. Then pour over the above mixture. Mix well and pour into a pyrex dish or mould and chill. When set, slice and serve for cold dinner entree. It may also be sliced for sandwiches. (S.R.) SEED PROTEIN MIX No. 1 3 cup finely ground beans i cop finely ground almonds | cup finely ground lentils

J cup finely ground sunflower seeds or sesame seed meal J cup ground rice or comineal I cup ground oatmeal

Mix all the above ingredients evenly and store in a sealed can or jar, and use in patties or a loaf. When making into patties, usually 1 cup of the mix with ^ cup of water will make 4 patties. Pour hot water over the cup of the mix, let stand for a few minutes, then add seasonings such as sage, parsley, garlic or onion powder, also chopped or grated vegetables as desired, and mix thoroughly. Brown patties on oiled, low temperature fryer, or in the oven. (S.R.) DINNER LOAF 1 2 1 1 1 J

cup boiling water cups of above seed protein mix cup coarse dry breadcrumbs cup liquefied tomatoes teaspoon onion powder teaspoon vegetable salt

J teaspoon celery salt J cup chopped green pepper 1 cup finely chopped or grated vegetable of choice 3 tablespoons Vesop

Moisten the protein mix with boiling water, add liquefied tomatoes, salt and powder, Vesop, green pepper and vegetable. Mix well, add breadcrumbs and mix lightly until all ingredients are blended. Bake at 350Â° F. for 1 hour. Serve with almond milk gravy. (S.R.) 17

PROTEIN PATTIES Pour ^ cup boiling water over 1 cup seed protein mix (above). Then add the following and mix well: l i cups soya cheese or mashed butter beans i cup finely ground breadcrumbs 1 teaspoon vegetable salt

1 tablespoon whole wheat floor 1 teaspoon onion powder 2 tablespoons Vesop

Form into patties, sprinkle with paprika and bake on an oiled baking sheet at 350째 F. for 35 minutes or bake in an oiled low temperature fryer. Serve with sauce. This recipe may also be baked into a loaf. (S.R.) SEED PROTEIN MIX No. 2 Mix in equal proportions : sesame meal, cornmeal, peanut meal, soya flour, millet meal and wheat flour. Use in soups, as a basis for roasts, rissoles and many savoury dishes mixed with seasonings, grated or chopped vegetables. EZEKIEL'S LOAF Add the following to 1\ cups of boiling water and cook in double boiler for \ hour : 1/3 cup hulked millet or buckwheat 1/3 cup cracked wheat Then add the following : 1 cup cooked mashed lentils l i cups cooked mashed beans 1 teaspoon cumin powder i cup milled peanuts

1/3 cup rice 1 teaspoon vegetable salt 4 tablespoons Vesop 2 teaspoons onion powder 2 tablespoons melted vegetarian margarine

Pour into a greased baking dish and bake at 350째 F. for 1 hour. Serve as an entree with or without gravy. Very body building and good for those doing hard manual labour. (S.R.) NUT MEAT BALLS 1 cup cooked millet or cracked wheat \ cup milled peanuts or walnuts J cup sesame seed meal or sunflower seed meal

2 1 i }

tablespoons soya butter teaspoon onion powder teaspoon vegetable salt cup finely ground toasted breadcrumbs 2 tablespoons Vesop

Mix well all the ingredients. Form into balls. Roll each ball in paprika. Place on an oiled baking sheet and bake 350째 F. for 40 minutes, or until brown. This recipe makes about 8-10 nut meat balls. Hint: \ cup millet cooked in a full cup water equals one cup millet after cooking. (S.R.) BROWN RICE AND CORN SAVOURY 3 cups cooked brown rice 3 cups cooked sweet com '2 teaspoons onion powder

3 tablespoons soya butter 1 teaspoon vegetable salt 3 tablespoons Vesop

Mix the above with grated carrot or chopped vegetable to taste and bake 350째 F. oven for 30-40 minutes.

CORN CHOWDER 2 cups grated sweet corn 1/3 cup cold pressed oil 1 finely chopped onion 4 cups soya milk

4 cups potatoes cut in J-inch pieces 2 cups water 8 wholewheat crackers Dash of cayenne

Parboil potatoes five minutes. Heat oil with onion and seasoning added. Then mix all ingredients together and cook until potatoes are soft. Put crackers on top. Thicken a little if necessary. (From " Vegetarian Cookery " by Dr. Rotondi.) CARROT LOAF 1 cup ground raw peanuts 1 cup cooked brown rice or } cup uncooked rice cups finely grated carrots Savory or sage Salt to taste

Parsley optional 3 tablespoons vegetable or olive oil 1 large chopped onion { teaspoon mustard 2 tablespoons chopped red or green pepper

Brown onion and rice in oil. Add boiling water and cook until tender. Mix in rest of ingredients. Place in pan and bake 35 minutes. (From " Vegetarian Cookery " by Dr. Rotondi.) SPANISH MILLET 3 cups liquefied tomatoes | cup hulled millet ÂŁ cup ground nuts (walnuts, pecans, almonds) 2 teaspoons onion powder | cup chopped green pepper i cup water or soya milk

1 J 1 1 3

teaspoon vegetable salt teaspoon cumin powder teaspoon crushed oregan leaves tablespoon cold pressed oil tablespoons Vesop or diluted yeast extract

Mix and put into greased casserole and bake at 350Â° F. for 1 hour. (S.R.) MILLET Use either whole millet meal or hulled millet seeds. Cook hulled millet (1 cup to cups water) for about \ hour in a double boiler. GRAVIES AND SAUCES NUT MILK GRAVY 2 cups water 1 teaspoon vegetable salt 2 teaspoons onion powder

4 tablespoons almond or cashew nut butter or cream

Liquefy the above, then add 3 rounding tablespoons browned whole wheat flour. Pour into frying pan and stir constantly until thickened. Add 3 tablespoons Vesop or yeast extract gravy, and 1 tablespoon cold pressed oil. Serve over entrees, potatoes, rice, millet, etc. (S.R.) 19

PARSLEY SAUCE 1 heaped tablespoon Wanderiac 1 heaped teaspoon cornfloor

Parsley to taste 1 dessertspoon Vesop

Mix the Wanderlac and cornflower to a smooth paste with a little water. Add Vesop, parsley and up to \ pint of water, then cook until thickened. SESAME GRAVY Brown 3 rounding tablespoons sesame seeds or sesame meal by placing it in a frying pan and stirring constantly until brown. Then liquefy with: 2 cups water J teaspoon vegetable salt 4 tablespoons soya butter

2 teaspoons onion powder 1 tablespoon whole wheat flour tablespoons arrowroot powder

Pour into a frying pan and stir constantly until thickened, then add 2 tablespoons Vesop or diluted yeast extract. (S.R.) TOFU GRAVY 2 cups water 1 tablespoon browned whole wheat flour 1} tablespoons arrowroot powder 1 teaspoon onion powder

4 tablespoons cashew nut butter ÂŁ teaspoon vegetable salt 2 tablespoons Vesop or diluted yeast extract

Liquefy the above, then cook until thickened. Add 1 cup tofu (S.R.). Soya flour can be used to enhance the nutritive value of many sauces for use over vegetables, etc. SPROUTED SEEDS The sprouting of various seeds enhances their vitamin content, predigests many of their proteins and preserves intact those amino acids that may be detrimentally affected by cooking. Many seeds can be sprouted: wheat grains, rye, rice, maize, oats, millet, lentils, peas, soya beans, mung beans, alfalfa, parsley, radish. Successful sprouting depends a great deal on the quality and the freshness of the seeds. Method.â&#x20AC;&#x201D;Wash the seeds or grains and soak in water overnight. Pour off the water in the morning, then add fresh water and put in a dark place. Repeat at noon and in the evening. Rewash three times daily in this way, keeping the seeds moist and in a dark place, for approximately three days until well-sprouted. Lentils do not take as long as soya beans. Soya beans may be allowed to sprout until they are an inch long, and then only the sprouts are eaten. Sprouts will continue to grow under refrigeration. Wheat sprouts can be added to vegetables just before serving. They can be taken with fresh salads or dropped in soups before serving; or taken as a breakfast dish with dried fruits and a homemade plantmilk. They can also be added to breads. Bean and pea sprouts may be cooked for only 10 or 15 minutes in a small amount of water. 20

BREADS AND CAKES Readers will be familiar with recipes for plain 100 per cent whole wheat bread. Our purpose here is to give recipes for nutritious breads that combine health-giving mixtures of the proteins of different grains and seeds. RYE BREAD No. 1 8-oz. Prewetl's Millstone 81% plain compost wheat flour 8-oz. Prewett's rye flour 4-oz. sour dough

J pint warm water |-oz. treacle J-oz. salt i-oz. yeast

Mix the wheat flour and rye flour, sour dough, treacle and salt in a bowl. Mix the yeast and warm water, then add to the flour mixture. Mix and leave to stand for hours. Knead and allow to rise for 1 hour. Bake £ hour in the oven at 440/450° F. The sour dough is made from the same mixture: 2-oz. wheat flour, 2-oz. rye flour, warm water, treacle, salt and yeast; and is left to stand for 24 hours. This recipe makes three 1 lb. loaves. (Recommended by Prewett's.) RYE BREAD No. 2 1 i 1 2 i

quart warm water cup honey cup treacle or molasses level tablespoons sea salt cup cold pressed oil

2 yeast cakes or 2 tablespoons dry yeast 6 cups rye flour 9 cups unbleached white flour

Proceed as above. Bake 350° F. for 1 hour. Caraway seeds may be added to the dough if desired. (S.R.) MILLET BREAD 3 i | i J

cups water cup lukewarm water cup molasses or treacle cup honey, plus 2 tablespoons cup cold pressed oil

2 level tablespoons sea salt £ cup millet meal 7 cups whole wheat flour (100%) l i yeast cakes

Heat three cups water until almost boiling; pour over millet meal. Let stand until lukewarm. Then dissolve yeast and 2 tablespoons honey in \ cup lukewarm water, let stand 10 minutes. Add molasses, honey, oil and salt, and dissolved yeast to the millet mixture. Mix well. Gradually stir in wholewheat flour until a stiff dough results. Knead 3-5 minutes, and allow to rise for hours. Knead and allow to rise for a further 1 hour. Bake 350° F. for 1 hour. (S.R.) FORTIFIED WHOLE WHEAT BREAD Follow a normal recipe for whole wheat bread, but add up to 10 per cent of soya flour, peanut flour or meal, or buckwheat flour, or cottonseed flour. 21

HEALTH WAY BREAD 1 J 1 2 1 2 1

quart water cup honey, plus 2 tablespoons cup molasses or treacle level tablespoons sea salt cup cold pressed oil level tablespoons dry yeast cup wheat germ

J cup sesame meal i cup millet meal 1 cup oatmeal cups rye flour } cup sunflower seed meal i cup bran 9 cups 100% whole wheat flour

Heat water until lukewarm, and pour off \ cup. Add yeast and 2 tablespoons honey to this £ cup. Let stand until dissolved. Add honey, molasses, salt and oil to remaining lukewarm water. Mix until thoroughly dissolved, then stir in dissolved yeast. Add 6 cups whole wheat flour, mix. Blend the other flours together, then stir them into the dough. Last, add enough more whole wheat flour to make a stiff dough. Knead and let rise until double its size. Knead and fill bread pans one-half full. Allow to rise again. Bake 350° F. for 1 hour. (S.R.) Yellow cornmeal and peanut meal can be used as substitutes in this recipe. There is obviously a wide range of complex breads that can be made from a mixture of grains, seeds and pulses (peanut and soya flour, lentil flour, garbanzo flour, lima bean flour) using a similar formula to the above. FRUIT CAKE 8-oz. whole wheat flour 4-oz. fiat 4-oz. brown sugar 2-oz. milted mixed nuts 1 teaspoon spice

1 tablespoon treacle or molasses 8-oz. or more mixed dried fruits A little grated orange or lemon peel 3 tablespoons nut or soya or seed milk

Cream the fat, sugar and treacle. Add the dry ingredients and then the plantmilk. Beat well and put into a greased and paperlined baking tin. Bake in a moderate oven for 2 hours. A level teaspoon Gelozone may be mixed to a paste in water and added to the dry ingredients. £-oz. soya flour may also be added. RAW DISHES VEGAN MUESLI Soak 1 level tablespoon oatflakes in 3 tablespoons water for 12 hours. Mix into this the juice of half a lemon and 1 tablespoon of a nut, seed or soya cream sweetened with honey or brown sugar. Then grate into this mixture the whole of two or three small apples or one large one. Mix thoroughly and sprinkle on the top 1 tablespoon milled nuts or sunflower seeds or sunflower seed meal. SALADS Practically all vegetables can be served raw as ingredients in salads by the judicious use of chopping, shredding and grating. Salads offer a great opportunity for many different aesthetic effects to please both the eye and the palate. 22

APPENDIX 1.

Protein in the Vegan Diet The more technical side of this subject is exhaustively dealt with in a separate pamphlet published by the Society entitled " Vegan Protein Nutrition," which gives full details of the total protein contents of plant protein foods and of the various aspects of protein nutrition in relation to veganism. 2. Fats in the Vegan Diet The most important sources of fats are the unrefined liquid vegetable oils that are rich in unsaturated essential fatty acids, which, together with other factors these oils contain, play an important part in regulating cholesterol metabolism. The process of hydrogenating or hardening whereby liquid oils are converted to margarines and other hard fats largely destroys the essential fatty acids, which are also removed from highly refined oils by the chemical processing, steaming, heating and bleaching involved in the refining. Hence it is advisable to consider the cold-pressed natural oils mentioned on page 2 as an important source of fat calories in the diet. For full details see the article " Essential Fatty Acids " in " The Vegan," Spring, 1958. 3. Minerals in the Vegan Diet If the principles advocated in this Handbook are fully applied, the vegan diet will supply in abundance all the minerals necessary for full health. Queries are sometimes received about calcium. This element, like the other nutritive elements, is widely distributed throughout the plant kingdom. Green leaves are rich in it, so also soya flour, almonds, figs and brazil nuts. The following foods in order of richness contain much more calcium than fresh whole milk; carrageen, boiled spinach, black treacle, raw parsley, dried figs, almonds, raw watercress, soya flour, brazil nuts, boiled broccoli tops, spring onions (McCance and Widdowson, " Chemical Composition of Foods "). 4.

Vitamins in the Vegan Diet The vegan diet as outlined here is rich in vitamins. Vitamins A and C occur in many fruits and vegetables and in sprouted seeds. The main B group vitamins are found chiefly in nuts, grains, seeds and in yeast, and are enhanced in sprouted seeds. Vitamins E, F, K and P occur plentifully in a variety of plant foods. Vitamin D is normally manufactured in the body by the action of ultra-violet light on the skin: hence the importance of getting out into the sunlight. However, synthesised Vitamin D is incorporated in all vegetarian margarines, nut butters and other foods. And some vegans in these northern latitudes like to take special Vitamin D preparations during the winter months. 23

Vitamin B,2 may be present in significant quantities in sprouted and fermented legumes; and is notably present in laver and dulse (red seaweeds) and in some green seaweeds (as rich a source as liver). But the main source for the vegan as for the ruminant and non-ruminant vegetarian animals will be the synthesis of Vitamin B r J by micro-organisms in the intestines: the inclusion of raw foods in the diet is likely to aid this process. There are also readymade dietary sources: the British plantmilk Wanderlac is fortified with Vitamin B12; it is present in Barmene; and it is likely to be added to other ready-made plant protein mixtures as time goes by. 5. Waterless Cooking Low temperature stainless steel waterless cookware prevents the loss of vitamins and minerals that result from the presence of high temperature, water and oxidation in ordinary cooking methods. In waterless cookware, foods are cooked without added water, in a vacuum seal and below boiling point, not more than 185째 F. This method also retains the delicate natural flavours. (S.R.) 6. Laboratory Preparations These are often discredited, but there can be little doubt that in certain circumstances, such as conditions of stress, they can be of benefit. Nutramin A: containing calcium, other minerals and all essential trace elements. A mineral supplement for general use. (From the Biochemic Centre, Church Trees, Grantham.) Radiostol: a Vitamin D preparation (non-animal), which may be useful during winter months. (From any chemist.) Cytacon: a Vitamin B12 preparation, which may be helpful when microbial synthesis of the vitamin is impaired through stress or strain. (From any chemist.) 7.

Kitchen Equipment We can supply details of the cost and trade-names of the following: Electric mixer: for all liquefying, also for dry milling of nuts. Electric juice extractor: for preparing fresh fruit and vegetable juices. Hand-operated corn mill: for grinding whole grains, nuts and seeds. Waterless cookware: as referred to in the text.

There is not space to give specimen recipes of all the other kinds of nutritious and palatable prepared foods that can be made f r o m purely vegan ingredients. These comprise sandwich spreads, relishes. Italian. Oriental and Spanish dishes, desserts, sweetmeats, candies, ice cream, sundaes, milk shakes, pies, icings, sauces, beverages, biscuits, and so o n . A wide variety of recipes for these and many other dishes can be obtained byapplication to the Society and f r o m the Vegan Society Library. In particular we recommend the purchase of " Sally's Recipes " (see p. U).

A New

HEALTH FOOD STORE has recently

been

opened

26 ANERLEY STATION ROAD, S.E.20 by M r s . M U R I E L *

DRAKE

A w i d e v a r i e t y of vegan a n d v e g e t a r i a n f o o d s is n o w available, including the new plantmilk. Every effort will be m a d e t o a c q u i r e t h o s e v e g a n f o o d s w h i c h a r e n o t easily o b t a i n a b l e , so if y o u h a v e a n y difficulty in p u r chasing certain products, please write to M r s . D r a k e w i t h y o u r r e q u i r e m e n t s a n d s u g g e s t i o n s . G o o d s willingly sent by p o s t o n r e q u e s t .

MISCELLANEOUS