BY MRS. BOWDICH

AUTHOR OF “CONFIDENTIAL CHATS WITH MOTHERS”

WITH PREFACE BY

ERNEST BELL, M.A. TREASURER OF THE LONDON VEGETARIAN SOCIETY

LONDON GEORGE BELL & SONS, YORK ST., COVENT GARDEN AND NEW YORK 1892

CHISWICK PRESS:–C. WHITTINGHAM AND CO., TOOKS COURT, CHANCERY LANE.

PREFACE.

There are already a good many vegetarian cookery books, ranging inprice from one penny to half-a-crown, but yet, when I am asked, as notunfrequently happens, to recommend such a book, I know of only one whichat all fulfils the requirements, and even that one is, I find, ratherseverely criticised by ladies who know anything about the matter.

To have to live by some of them would almost make a vegetarian turnmeat-eater. Most are compilations from other books with the meat dishesleft out, and a little porridge and a few beans and peas thrown in. Allof them, I believe, contain a lot of puddings and sweets, which certainlyare vegetarian, but which can be found in any ordinary cookery book.

What is required is a book that will enable us to provide something totake the place of meat, which, while nourishing, shall at the same timebe palatable. This the present book aims at doing. Of the 221 recipesgiven, upwards of 200 are absolutely original, having been carefullythought out and tested by the author herself, and not hitherto publishedanywhere. Many of them are as nourishing, weight for weight, as ordinarydishes made with meat, those containing beans, peas, eggs, and thevarious sorts of grain, being the most nourishing. If they are not allfound to be palatable, the fault must be in the individual cook, whocannot have put in the important ingredient of _feeling_, without whichno work can be wholly good.

The thorough-going vegetarian, to whom abstinence from meat is part ofhis ethical code and his religion,–who would as soon think of takinghis neighbour’s purse as helping himself to a slice of beef,–is bynature a man of frugal habits and simple tastes. He _prefers_ a plaindiet, and knows that the purest enjoyment is to be found in fruits ofall kinds as nature supplies them. He needs but little cookery, and thatof the simplest. To him this book will be of little use, except when hewishes to entertain his friends.

But there are others who, while not feeling that any moral principleis immediately involved in the matter of diet, yet would like to berelieved from the necessity of eating flesh, possibly on aestheticgrounds, or it may be from hygienic reasons, or in some cases, I hope,because they would willingly diminish the sufferings involved in thetransport and slaughter of animals, inevitable as long as they are usedfor food. To these it is hoped that this little book may act as anencouragement and help.

Nor need our carnivorous friends be afraid of it. A good deal of nonsenseis talked (by meat-eaters I mean, of course) about the properties of

ERNEST BELL.

NEW VEGETARIAN DISHES.

GENERAL HINTS.

Haricot Beans.

Among the pulses there is none more nourishing, more generally liked,nor more useful to the vegetarian cook than the haricot bean. Whether onaccount of its refined flavour, its delicate colour, its size, or last,but not least, its cheapness, I do not hesitate to place it first. Likethe potato, however, its very simplicity lays it open to carelesstreatment, and many who would be the first to appreciate its goodqualities if it were placed before them well cooked and served, nowrecoil from the idea of habitually feeding off what they know only underthe guise of a stodgy, insipid, or watery mass. A few hints, therefore,respecting the best manner of preparing this vegetable may be useful.

Firstly, the beans should invariably be washed and placed in a basin ofcold water the night before they are required for use, and should remainin soak about ten or twelve hours. If left longer than this during hotweather they are apt to turn sour.

They should not be cooked in the same water that they have been soakedin.

Soft water must be used to cook them. If this be not obtainable,Maignen’s Ante-Calcaire will be found to render the water soft.

Salt should not be added until they are at least half cooked, as itstendency is to harden them. This applies also to peas, lentils, etc.

They take about two hours to cook, or three if required very soft.

They must not be allowed to boil very fast, for, like potatoes, they arethen liable to break before becoming tender.

About two pints of water, one ounce of butter, and one teaspoon of saltto half-pint of soaked beans, may be taken as a fair average.

During soaking they swell to nearly double their original size, and inboiling they double again.

Never throw away the liquor in which they are boiled but reserve it as”stock.”

When they are to be plainly served as a vegetable, it is best to removethe lid of the saucepan a few minutes before dishing up, and so reducethe liquor to the desired strength.

Always make a point of tasting them before sending to table, for if notsufficiently salted they are very insipid.

All spices, herbs, etc., boiled with the beans for flavouring purposes,should be tied in a small piece of muslin, which may at any moment beeasily removed.

Haricot bean pulp, which will be found frequently mentioned in thefollowing recipes, is made by boiling the beans until tender and ratherdry, and then rubbing them through a wire sieve with a wooden spoon.

Lentils.

Next in usefulness to the haricot bean comes the German lentil. Thismust not be confounded with the Egyptian lentil, which closely resemblesthe split pea; for not only is the former double the price of thelatter, but I may add double its worth also, at least from a culinarypoint of view.

In vegetarian cookery the lentil takes the place of the dark meats ofthe flesh-eaters’ dietary, such as beef and mutton, the haricot beansupplying a substitute for the white, such as veal, chicken, etc.

The liquor in which lentils have been boiled forms a rich foundationfor dark sauces, also a delicious and nourishing beverage, in flavourresembling beef-tea, can be obtained from them (see Recipe No. 12).

Besides being darker in colour, the flavour of lentils is much morepronounced than that of haricots.

Throughout the following recipes the word “lentil” means German lentil,without exception.

Split Peas, etc.

Most of the advice given above respecting haricots and lentils appliesto the treatment of split peas, dried green peas, and Egyptian lentils.

Thickenings for Soups and Sauce.

Pearl barley is invaluable for thickening soups, sauces, etc.

It should be strained away when the required consistency is obtained,for if left in too long the flavour is apt to be found a little toostrong for some tastes.

Sago, tapioca, rice, and semolina are all useful for thickening, and itis generally advisable to strain the sauces in which they are used,before sending to table.

If paste of flour and butter be used for thickening, there will be nonecessity to use a strainer, unless the sauce becomes lumpy. This cangenerally be remedied, however, by prolonged stirring over the fire.

The paste is made by placing equal quantities of flour and butter on aplate, and working them together with a knife until the flour isthoroughly incorporated.

Use about one ounce each of flour and butter to one pint of sauce, orto two pints of soup.

For thickening dark sauces, stews, etc., flour which has been baked inthe oven until it has turned a very light brown will be found betterthan white flour. If allowed to become too brown it will acquire adisagreeable flavour.

Frying in Oil.

When cold, the oil should be strained through a fine strainer, linedwith a piece of muslin. It is then ready for use again with a littlemore added.

Should the oil become burnt, it must of course be thrown away.

Bread Crumbs.

To procure _fine_ bread crumbs, rub stale bread through a wire sieve.For this the hands should be scrupulously clean.

Should the crumbs be required _coarse_, rubbing the bread on a graterwill answer the purpose.

RECIPES.

SOUPS.

No. 1.–Artichoke Soup.

3 pounds Jerusalem artichokes after peeling. 2 pints water. 1 pint milk. 2 ounces butter. 2 teaspoons salt. 2 shalots. 2 teaspoons chopped celery. 1 tablespoon sago. 1 dozen peppercorns, with a suspicion of mace and cinnamon tied in muslin.

Peel the artichokes and throw them into cold water. Dissolve the butterin a large enamelled saucepan, slice the artichokes and fry for fiveminutes in the butter, then add the water, shalots and celery chopped,and the seasonings. Boil for three-quarters of an hour, removing thescum as it rises. Add milk and sago, and stir frequently for twentyminutes. Rub through a hair sieve into a tureen.

Note.–Cream is often recommended for this soup, but when sago and milkare used as above, the result will be found extremely satisfactory, andthe expense considerably lessened.

No. 2.–Asparagus Soup.

60 heads of asparagus. 1 cabbage lettuce. 2 quarts of water. 1 ounce of butter. 6 medium-sized onions. A sprig of mint. 1 tablespoon of sago. 2 teaspoons of salt. 1/2 teaspoon of pepper.

Dissolve the butter in a large saucepan, place in the lettuce finelyshredded, the salt, pepper, mint, onions sliced, water, and the greenportion of the asparagus, but reserving thirty tops. Boil one hour. Stirin the sago and boil again, stirring frequently for half an hour withoutthe lid. Boil the thirty tops separately in a little salted water untiltender. Strain the soup through a hair sieve (rubbing the pulp throughwith a wooden spoon) into a hot tureen, add the tops and the colouring,and serve.

Note.–If the soup be made some time before required, do not cook thetops until it is being re-heated.

No. 3.–Brown Soup.

6 cold boiled potatoes. 2 onions stuck with cloves. 1 tomato. 2 1/2 pints stock. 2 ounces butter. 1 strip of lemon peel. 3 whole allspice. 1 dozen peppercorns. 1 teaspoon Worcester sauce. Pepper and salt to taste. 1 dozen forcemeat balls, No. 78

Slice the potatoes and fry them very carefully in the butter, so as tothoroughly brown without burning them. Place them in a saucepan with thestock and simmer five minutes; by this time the brown colour will haveboiled off the potatoes into the soup. Strain away the potatoes, returnthe soup to the saucepan, add onions (each stuck with three cloves),lemon peel, sauce, spices, pepper and salt, and the tomato sliced andfried. Simmer one hour, strain into a hot tureen, place in the forcemeatballs, which have been previously fried, and serve quickly.

No. 4.–Carrot Soup.

1 pint haricot beans. 5 pints water. 2 ounces butter. 1 ounce salt. 6 large carrots. 2 large onions. 1 small head of celery. 1 teaspoon peppercorns.

Dissolve the butter in a large saucepan. Slice the vegetables, and placethem in the saucepan together with the water and peppercorns, and simmerfor one hour. Add salt, and simmer for another hour and a half. Strain.

No. 5.–Celery Soup.

3 large heads of celery. 1 large onion. 1 potato. 3 pints water. 1 dozen peppercorns. 2 ounces butter. 3/4 ounce flour. 1 1/2 teaspoons salt. 1/2 pint milk. 1 pinch of mace.

Dissolve one ounce of butter in a good-sized saucepan, then add thevegetables sliced, and all the other ingredients, except flour, milk,and the other ounce of butter. Simmer for one and a half hours. Strain,thicken with flour and butter. Add milk, and serve very hot.

No. 6.–Chestnut Soup.

Boil the chestnuts for half an hour. In the meantime dissolve the butterin a stewpan; then fry in it the onion and turnip sliced, add the waterflavourings, and chestnuts after removing the shells and skins. Boil onehour. Place the cream or yolk in a basin, strain the soup on to it andstir, then strain it back into the saucepan; re-warm, but do not allowto boil. Pour into the tureen and serve.

No. 7.–French Bean Soup.

3 pints water. 1 pint soaked haricot beans. 2 potatoes. 1 ounce butter. 1 onion. 1 pound French beans. 1 teaspoon salt. 1 dozen peppercorns.

Dissolve the butter in a saucepan and fry in it the potatoes and onionsliced for five minutes, then add the haricot beans and water and boilfor two hours. Add the salt, rub through a wire sieve, replace in thepan, add the French beans cut fine, and simmer until tender. Tinnedbeans do equally well, and only require to be made thoroughly hot.

No. 8.–Green Kale Soup.

2 pounds green kale. 1 onion. 1 Spanish ditto. 2 potatoes. 1 ounce butter. 2 teaspoons sago. 1 quart water. 1 teaspoon salt. 1 dozen peppercorns, and a suspicion each of mace and sweet herbs.

Dissolve the butter in a saucepan, and place in it the onions andpotatoes sliced; then add water, salt and flavourings, and boil for onehour. In the meantime prepare the kale by picking off all but the tendermiddle shoots, trim the stalks and throw the kale into salt and water;rinse well and see that it is all quite free from insects, and boilseparately in salted water for ten minutes. When the soup has boiled anhour, thicken with the sago and continue stirring ten minutes, strain,return to the saucepan. Strain also the kale, place it on a choppingboard and cut small; add it to the soup, boil up and serve.

Note.–Any kind of greens may be treated in the above manner.

No. 9.–Haricot Bean Soup.

1 pint soaked haricot beans. 1 good-sized carrot. 1 good-sized turnip. 2 onions. 1 small head of celery. 2 ounces butter. 1 teaspoon salt. 2 quarts water.

Dissolve the butter in a saucepan, place in the onions sliced and fryfive minutes; then add the other vegetables sliced, the beans, andwater. Boil one and a half hours, add salt, and simmer half an hour

No. 10.–Lentil Soup.

1 pint lentils. 2 quarts water. 1 1/2 ounces butter. 1 carrot. 1 onion. 1 turnip. 1 potato. 1 teaspoon salt. 1 tablespoon minced parsley.

Slice the vegetables and fry in the butter for five minutes, place themin a saucepan with the lentils and water and boil one and a half hours;add salt and a little pepper if liked. Strain, replace in the saucepan,add the parsley, boil for three minutes, and serve.

Note.–The solid part which is strained away should on no account bewasted, but will be found excellent for making lentil puddings, pies,stews, etc.

No. 11.–Lentil Broth.

1/2 pint soaked lentils. 1 tablespoon pearl barley. 1 quart water. 1 ounce butter. 1 shalot sliced. 1 flat teaspoon salt. { 3 peppercorns. { 3 allspice, and a small strip of lemon peel, tied in muslin.

Place altogether in a saucepan with the exception of the salt, whichshould be added later, and boil gently for two hours, removing the scumas it rises. Strain and serve with sippets of freshly-made toast.

Note.–The above will be found a very excellent substitute for muttonbroth, being very nourishing, and tasty; when liked a turnip maybeadded, and will give additional flavour. The lentils and barley, whichhave been strained, may be used in many ways.

No. 12.–Lentil Tea.

(A substitute for Beef Tea.)

1 pint soaked lentils. 1 pint water. 2 ounces butter. 1/2 teaspoon salt. 2 cloves. 6 peppercorns. A very small piece of mace. A little pepper if liked.

Dissolve the butter in a saucepan, place in all the ingredients exceptsalt and pepper. Boil half an hour, removing the scum as it rises. Addsalt, boil another half hour. Strain carefully and serve with toast orbread.

Note.–The lentils should be re-boiled, and will make a very usefulstock.

No. 13.–Mulligatawny Soup.

1 1/2 pints soaked haricot beans. 3 quarts water. 2 large carrots. 2 large turnips. 1 large onion.

Place the beans, water, onion and leek in a large saucepan and place onthe fire. Slice the carrots and turnips and fry in one ounce of butteruntil slightly brown. Add them to the beans and boil altogether for onehour, then add salt and peppercorns. Boil for another hour, strain,return to the saucepan and thicken with the flour, curry powder, and oneounce of butter made into a paste. Stir until it has boiled for threeminutes. Strain again if necessary before serving. Serve boiled rice inanother dish.

No. 14.–Oatmeal Soup.

3 carrots. 3 turnips. 3 onions. 3 tablespoons coarse oatmeal. 1 stick of celery. 5 pints water. 2 1/2 ounces butter. 2 teaspoons salt. 1 dozen peppercorns. 1 tablespoon chopped parsley.

Dissolve the butter in a large saucepan, slice the vegetables and frythem for a few minutes in the butter, but do not allow them to brown.Add water, peppercorns and salt, and boil two hours; then add oatmeal(which should have been previously soaked for a few hours), and boilthree-quarters of an hour longer. Strain, return to the saucepan, addthe parsley, simmer three minutes, and Serve.

No. 15.–Onion Soup.

6 onions. 2 Spanish ditto. 4 potatoes. 1 quart water. 2 teaspoons salt. 2 teaspoons sago. 1 1/2 ounces butter. 1 dozen peppercorns, and a suspicion of mace and mixed herbs in muslin.

Dissolve the butter in a saucepan, then place in the onions sliced, andstand the pan over a gentle heat, shaking frequently. In the meantimepeel and slice the potatoes and add them to the onions, together withthe water, salt and flavourings. Boil for one and a half hours, lift outthe muslin bag, stir in the sago, and continue stirring for ten minutes,then strain.

No. 16.–Parsnip Soup.

3 good-sized parsnips. 2 potatoes. 1 large onion. 1 1/2 ounces butter. 1 quart water. 1 teaspoon salt. 1 dozen peppercorns. 2 teaspoons sago.

Dissolve the butter in the saucepan, then place in the vegetablessliced, with the water, salt and peppercorns, and boil for one and ahalf hours; add sago, stir until it thickens, then rub through a sieveinto a tureen and serve hot.

No. 17.–Pea Soup.

Click here to view the embedded video.

Keep in mind that the human body took shape over thousands of years, and at that time there were no diets. The only low-calorie event in people’s lives was starvation. Those who could cope with a temporary lack of food were the ones who survived. Our bodies, therefore, have developed this built-in mechanism to help us survive in the face of low food intake.

When researchers compare overweight and thin people, they find that they eat roughly the same number of calories. What makes overweight people different is the amount of fat that they eat. Thin people tend to eat less fat and more complex carbohydrates.

Losing weight is not something one can do overnight. A carefully planned weight loss program requires common sense and certain guidelines. Unfortunately, there’s a lot of misinformation floating around and lots of desperate people are easily duped and ripped off.

Every day one can open a magazine or newspaper and see advertisements touting some new product, pill or patch that will take excess weight off quickly. Everyone seems to be looking for that “magic” weight loss pill. Millions of people are trying to lose weight, spending billions of dollars every year on diet programs and products. Often they do lose some weight. But, if you check with the same people five years later, you will find that nearly all have regained whatever weight they lost.

A survey was done recently to try and determine if any commercial diet program could prove long-term success. Not a single program could do so. So rampant has the so-called diet industry become with new products and false claims that the American FDA & Australian TGA has stepped in and started clamping down on some of these claims that is being made by weight loss product promoters.

Being seriously overweight and particularly obese, can develop into a number of diseases and serious health problems, and it is now a known fact that when calorie intake is excessive, some of the excess frequently is saturated fat.

The myth is that people get heavy by eating too many calories. Calories are a consideration it’s true, but overall they are not the cause of obesity in the world today. In general people actually take in fewer calories each day than they did at the beginning of the century. If calories alone were the reason we become overweight, we should all be thin. But we are not. Collectively, we are heavier than ever. Partly, it is because we are more sedentary now. But equally, as important is the fact that the fat content of the especially the western diet has changed dramatically.

People who diet without exercising often get fatter with time. Although your weight may initially drop while dieting, such weight loss consists mostly of water and muscle. When the weight returns, it comes back as fat. To avoid getting fatter over time, increase your metabolism by exercising regularly.

Select an exercise routine that you are comfortable with and remember that walking is one of the best and easiest exercises for strengthening your bones, controlling your weight and toning your muscles.