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= Lesson 26 - Preparing And Serving Foods For Best =
= Lesson 26 - Preparing And Serving Foods For Best Nourishment, Part I =
Nourishment, Part I
== Evaluation Of The Various Stages And Methods Of Preparation Of Uncooked Foods ==
Foods
=== Less Is Better ===
The less preparation to which foods have been subjected, the better nourishment they provide. Even when foods are not cooked, there are many methods of preparing them which are progressively more damaging to their nutritional value.
The less preparation to which foods have been subjected, the better nourishment they provide. Even when foods are not cooked, there are many methods of preparing them which are progressively more damaging to their nutritional value.
Shredding, grinding, blending and juicing all critically impair the nutritional value of the food. Even cutting up the food causes some loss of nutrients, as each cut edge is ex- posed for oxidation to begin. The smaller the pieces, the greater the fragmentation—the more widespread the oxidation and damage.
Shredding, grinding, blending and juicing all critically impair the nutritional value of the food. Even cutting up the food causes some loss of nutrients, as each cut edge is ex- posed for oxidation to begin. The smaller the pieces, the greater the fragmentation—the more widespread the oxidation and damage.
=== Shredding, Grinding, Blending and Juicing ===
Shredding, which produces a greater number of exposed surfaces, is obviously more destructive than cutting up. Grinding is even worse, producing smaller particles. Blend- ing breaks the food down even more, and juicing extracts only the juice, discarding all the fiber.
Shredding, which produces a greater number of exposed surfaces, is obviously more destructive than cutting up. Grinding is even worse, producing smaller particles. Blend- ing breaks the food down even more, and juicing extracts only the juice, discarding all the fiber.
In addition, vital food elements are impaired or destroyed. Oxidation of food is in- tended to occur within the body, and when it is allowed to occur before the food is eaten, the body is deprived of important elements. Blending, grinding and shredding cause sig- nificant losses of Vitamin C as the fragmented foods are exposed to the air, and as much as a 50% loss of Vitamin C within a few minutes after food is juiced.
In addition, vital food elements are impaired or destroyed. Oxidation of food is in- tended to occur within the body, and when it is allowed to occur before the food is eaten, the body is deprived of important elements. Blending, grinding and shredding cause sig- nificant losses of Vitamin C as the fragmented foods are exposed to the air, and as much as a 50% loss of Vitamin C within a few minutes after food is juiced.
=== Over-Washing ===
Even “over-washing” of fresh foods will result in significant impairment of nutri- tional value. Fresh foods should be washed as rapidly as possible in fresh, clean water.
Even “over-washing” of fresh foods will result in significant impairment of nutri- tional value. Fresh foods should be washed as rapidly as possible in fresh, clean water.
Nothing will remove residues of chemical fertilizers or sprays, and your efforts to do so will only further impair the produce. Get the best quality of food that is available to you, wash it quickly and enjoy! If it is selected in accordance with Hygienic prin- ciples, your health will still be better than that of conventional eaters, even though not all of your food is organically grown (and, yes, even if little of your food is organically grown).
Nothing will remove residues of chemical fertilizers or sprays, and your efforts to do so will only further impair the produce. Get the best quality of food that is available to you, wash it quickly and enjoy! If it is selected in accordance with Hygienic prin- ciples, your health will still be better than that of conventional eaters, even though not all of your food is organically grown (and, yes, even if little of your food is organically grown).
== Priority Of Food Preparation ==
Recapping the various stages of raw-food preparation prioritizes them in the following order:
Recapping the various stages of raw-food preparation prioritizes them in the following order:
It is hoped that the student will gradually realize that simple meals are the best, and will come to delight in luscious fruits, vegetables, nuts, seeds, and sprouts. Included in this lesson is a special section on sprouting.
It is hoped that the student will gradually realize that simple meals are the best, and will come to delight in luscious fruits, vegetables, nuts, seeds, and sprouts. Included in this lesson is a special section on sprouting.
== Preparation Of Foods Without Cooking ==
=== Fruits ===
==== Fresh Fruits ====
Most fresh fruits should be served whole after scrubbing under running water. What can rival the appeal to the eye and to the taste than a bowl or tray of beautiful, colorful, fragrant whole fruit?
Most fresh fruits should be served whole after scrubbing under running water. What can rival the appeal to the eye and to the taste than a bowl or tray of beautiful, colorful, fragrant whole fruit?
Pomegranates may be served whole, and may either be cut and eaten in sections, cut- ting into segments as you eat, or the juice may be sucked out through a carefully punched hole (look out, it’ll spurt all over you) after carefully kneading it until it is entirely soft. Don’t be too rough, you may inadvertently break it open.
Pomegranates may be served whole, and may either be cut and eaten in sections, cut- ting into segments as you eat, or the juice may be sucked out through a carefully punched hole (look out, it’ll spurt all over you) after carefully kneading it until it is entirely soft. Don’t be too rough, you may inadvertently break it open.
==== Dried Fruits ====
Dried fruit may require some advance preparation.
Dried fruit may require some advance preparation.
enough to chew on. I have not tried soaking them.
enough to chew on. I have not tried soaking them.
==== Fruit Recipes (Without Cooking) ====
Ideally, recipes (especially for fruit) are not necessary nor desirable. We know that many people will want fruit recipes for a variety of reasons:
Ideally, recipes (especially for fruit) are not necessary nor desirable. We know that many people will want fruit recipes for a variety of reasons:
# For children (of any age). These might also work out better for parties or groups of people, because they are perhaps more economical, more convenient, or more “liberal” for conventional friends.
# For children (of any age). These might also work out better for parties or groups of people, because they are perhaps more economical, more convenient, or more “liberal” for conventional friends.
Fruit Salad
===== Fruit Salad =====
Acid Fruit: Oranges, pineapple, strawberries and kiwi fruit. This can be prepared an hour or two in advance to serve to guests. The juice from the oranges should keep the other fruit from drying out or discoloring. Use whole strawberries, fairly large pieces of fresh pineapple, and orange sections. Serve slices of kiwi fruit alongside—don’t put the kiwi fruit into the salad. Or use the decorative slices of kiwi fruit as a garnish.
Acid Fruit: Oranges, pineapple, strawberries and kiwi fruit. This can be prepared an hour or two in advance to serve to guests. The juice from the oranges should keep the other fruit from drying out or discoloring. Use whole strawberries, fairly large pieces of fresh pineapple, and orange sections. Serve slices of kiwi fruit alongside—don’t put the kiwi fruit into the salad. Or use the decorative slices of kiwi fruit as a garnish.
This fruit salad can be served with, ripe Japanese persimmons, whole ripe bananas (or you can add sliced bananas to the fruit salad just before serving), and either avocados on the half or quarter shell or platters of dates, figs, raisins or other dried fruit. Also set out a salad bowl of two varieties of lettuce and some celery.
This fruit salad can be served with, ripe Japanese persimmons, whole ripe bananas (or you can add sliced bananas to the fruit salad just before serving), and either avocados on the half or quarter shell or platters of dates, figs, raisins or other dried fruit. Also set out a salad bowl of two varieties of lettuce and some celery.
==== Papaya with Subacid Fruit Salad ====
Fill halves of large papayas with subacid fruit salad for a party buffet. Or fill wedges of large papayas or smaller papaya halves with subacid fruit salad for individual servin- gs.
Fill halves of large papayas with subacid fruit salad for a party buffet. Or fill wedges of large papayas or smaller papaya halves with subacid fruit salad for individual servin- gs.
==== Papaya, Avocado and Apple Salad ====
Arrange wedges of papaya, avocado and apple (sweet or tart) in a circle on a bed of romaine or Boston lettuce.
Arrange wedges of papaya, avocado and apple (sweet or tart) in a circle on a bed of romaine or Boston lettuce.
==== Party Melon ====
A very attractive way of serving melon buffet style with less of the mess of rinds is to cut open and shape a watermelon as a basket with a handle. That is, instead of cutting it in half, make the cuts lengthwise a little short of the halfway mark, to leave a handle- like section about three inches wide.
A very attractive way of serving melon buffet style with less of the mess of rinds is to cut open and shape a watermelon as a basket with a handle. That is, instead of cutting it in half, make the cuts lengthwise a little short of the halfway mark, to leave a handle- like section about three inches wide.
This is excellent for an afternoon reception or evening party.
This is excellent for an afternoon reception or evening party.
==== Other Entertaining “Tricks” with Fruit ====
(Sometimes combined with other uncooked foods)
(Sometimes combined with other uncooked foods)
Banana “Ice Cream”: Whenever you have a surplus of ripe bananas, peel and freeze them while in tightly-closed plastic bags. They may be converted to “ice cream” by putting them through a Champion juicer (using the homogenizing blank instead of the juicing screen); or in a blender. The Champion juicer method is preferable. The blender method may require a small amount of liquid to get it started. Other frozen or fresh fruit may be combined with the bananas (peaches, cherries—not strawberries).
Banana “Ice Cream”: Whenever you have a surplus of ripe bananas, peel and freeze them while in tightly-closed plastic bags. They may be converted to “ice cream” by putting them through a Champion juicer (using the homogenizing blank instead of the juicing screen); or in a blender. The Champion juicer method is preferable. The blender method may require a small amount of liquid to get it started. Other frozen or fresh fruit may be combined with the bananas (peaches, cherries—not strawberries).
=== Nuts ===
==== Shelled vs. Unshelled ====
Ideally, nuts should be served in the shell, with nutcrackers, picks and bowls for debris. Some people prefer the convenience of shelled nuts, and, if they are purchased fresh, in season, and properly stored, I must admit to their many advantages—especially in the case of the hard-shelled varieties.
Ideally, nuts should be served in the shell, with nutcrackers, picks and bowls for debris. Some people prefer the convenience of shelled nuts, and, if they are purchased fresh, in season, and properly stored, I must admit to their many advantages—especially in the case of the hard-shelled varieties.
Sunflower seeds are available in or out of the shell. They are tedious to shell, usually done with the teeth.
Sunflower seeds are available in or out of the shell. They are tedious to shell, usually done with the teeth.
==== Shelling Suggestions ====
Special nut crackers are available which simplify the opening of hard-shelled nuts like Brazils, hickories and macadamias. Black walnuts are a special problem and usually must be opened with a heavy hammer on a large stone. I have heard it suggested that black walnuts be well wrapped and laid in the driveway, so that the car could be run over the package. A vise might be the best solution for cracking black walnuts.
Special nut crackers are available which simplify the opening of hard-shelled nuts like Brazils, hickories and macadamias. Black walnuts are a special problem and usually must be opened with a heavy hammer on a large stone. I have heard it suggested that black walnuts be well wrapped and laid in the driveway, so that the car could be run over the package. A vise might be the best solution for cracking black walnuts.
Another suggestion for cracking hard-shelled nuts appeared in Organic Gardening magazine. The suggestion is to soak them for ten or fifteen minutes in a hot (or boiling) water bath prior to cracking. If they have been dried and stored for several weeks, sprin- kle with water and place with a damp cloth in a tight container for twelve to twenty-four, hours before cracking. This will also soften the nutmeats for removal in larger pieces.
Another suggestion for cracking hard-shelled nuts appeared in Organic Gardening magazine. The suggestion is to soak them for ten or fifteen minutes in a hot (or boiling) water bath prior to cracking. If they have been dried and stored for several weeks, sprin- kle with water and place with a damp cloth in a tight container for twelve to twenty-four, hours before cracking. This will also soften the nutmeats for removal in larger pieces.
==== Blanched Almonds ====
Most almonds should be blanched, as their brown skins contain a strong astringent (prussic acid). Almonds which do not have a bitter taste are relatively safe to consume in limited quantities, but it is still better to remove the skins.
Most almonds should be blanched, as their brown skins contain a strong astringent (prussic acid). Almonds which do not have a bitter taste are relatively safe to consume in limited quantities, but it is still better to remove the skins.
The only nuts Dr. Shelton calls alkaline-forming are the pistachios. Although the skin of the almond contains prussic acid, and should be removed, Dr. Shelton recom- mends it as one of the finest of nuts.
The only nuts Dr. Shelton calls alkaline-forming are the pistachios. Although the skin of the almond contains prussic acid, and should be removed, Dr. Shelton recom- mends it as one of the finest of nuts.
==== Ground Nuts and Nut Butters ====
Sometimes, dental, digestive or other problems may necessitate the preparation of ground nuts or nut butters—or these might be needed for young children. Children should learn to chew their nuts (thoroughly) at as early an age as possible.
Sometimes, dental, digestive or other problems may necessitate the preparation of ground nuts or nut butters—or these might be needed for young children. Children should learn to chew their nuts (thoroughly) at as early an age as possible.
Nut and seed butters may be served on celery strips, lettuce leaves, sweet pepper slices, cucumber slices or other nonstarchy vegetables, or they may be eaten with a spoon.
Nut and seed butters may be served on celery strips, lettuce leaves, sweet pepper slices, cucumber slices or other nonstarchy vegetables, or they may be eaten with a spoon.
==== Nut Milk ====
(Sometimes used for infants or for special problems.)
(Sometimes used for infants or for special problems.)
to strain it through cheesecloth.
to strain it through cheesecloth.
=== Coconuts (Classified as Starchy Protein) ===
To open a coconut, drive a clean large nail through two of the three “eyes” or soft spots, and drain off the liquid. The liquid may be filtered through filter paper (coffee fil- ters are fine) to remove any bits of husk, and it may be drunk immediately or stored in the refrigerator a short time, not more than a day or two. The shell may be cracked with a hatchet or hammer, or in a vise. If the coconut is placed in the freezer for an hour or so before cracking (after removing the liquid), it will crack and come away from the shell more readily.
To open a coconut, drive a clean large nail through two of the three “eyes” or soft spots, and drain off the liquid. The liquid may be filtered through filter paper (coffee fil- ters are fine) to remove any bits of husk, and it may be drunk immediately or stored in the refrigerator a short time, not more than a day or two. The shell may be cracked with a hatchet or hammer, or in a vise. If the coconut is placed in the freezer for an hour or so before cracking (after removing the liquid), it will crack and come away from the shell more readily.
The fact that coconuts contain saturated fat is not a contraindication for their use as food. This information, however, is of value in planning a diversified Hygienic diet. Sat- urated animal fats are not recommended. Fresh coconut is an excellent food.
The fact that coconuts contain saturated fat is not a contraindication for their use as food. This information, however, is of value in planning a diversified Hygienic diet. Sat- urated animal fats are not recommended. Fresh coconut is an excellent food.
==== Coconut Milk ====
Some people who find coconut meat difficult to chew may enjoy using this palatable coconut milk occasionally.
Some people who find coconut meat difficult to chew may enjoy using this palatable coconut milk occasionally.
in refrigerator, it will separate, but may be stirred with a spoon before drinking. Do not store more than a day or two.
in refrigerator, it will separate, but may be stirred with a spoon before drinking. Do not store more than a day or two.
==== Coconut Milk Shake ====
Blend one cup coconut milk with one small banana and/or one tablespoon carob powder and/or several dates and/or two ounces sweet cherry or sweet grape juice. The juice adds an extra “fillip.” The amounts and combinations of ingredients depend on how sweet you like it.
Blend one cup coconut milk with one small banana and/or one tablespoon carob powder and/or several dates and/or two ounces sweet cherry or sweet grape juice. The juice adds an extra “fillip.” The amounts and combinations of ingredients depend on how sweet you like it.
=== Chestnuts ===
Chestnuts are starchy protein, and are alkaline in metabolic reaction. They are usu- ally “roasted,” but may be eaten raw if they are a nonbitter variety. To remove the thick skins, blanch in boiling water and let stand about two minutes. Remove a few at a time from the water and cool slightly, then peel with a paring knife. Roasting will also loosen the skins. Recipe for roasting chestnuts will be included in the lesson on cooked food recipes.
Chestnuts are starchy protein, and are alkaline in metabolic reaction. They are usu- ally “roasted,” but may be eaten raw if they are a nonbitter variety. To remove the thick skins, blanch in boiling water and let stand about two minutes. Remove a few at a time from the water and cool slightly, then peel with a paring knife. Roasting will also loosen the skins. Recipe for roasting chestnuts will be included in the lesson on cooked food recipes.
=== Vegetables ===
==== Finger Salads ====
Most vegetables may be served raw and as nearly whole as possible with no dressing as part of a “finger salad.” They should be washed immediately before serving.
Most vegetables may be served raw and as nearly whole as possible with no dressing as part of a “finger salad.” They should be washed immediately before serving.
Combine three to five vegetables as a salad for one meal.
Combine three to five vegetables as a salad for one meal.
==== Salad Dressings, Dips and Spreads ====
(Vegetables Combined with Nuts, Avocados, etc.)
(Vegetables Combined with Nuts, Avocados, etc.)
# Lemon and oil Some of these dressings may also be used as dips or spreads (or gua- camole—avocado dip).
# Lemon and oil Some of these dressings may also be used as dips or spreads (or gua- camole—avocado dip).
=== Additional Recipes for Vegetables Combined with Nuts, Avocados, etc. ===
==== Rollups ====
For this, use one or two large leaves of romaine lettuce, and choose from a variety of fillings:
For this, use one or two large leaves of romaine lettuce, and choose from a variety of fillings:
sandwich.
sandwich.
==== Individual Meal-in-One Salad Bowls ====
Medium-sized pieces of lettuce (two or three varieties) Cut-up red cabbage
Medium-sized pieces of lettuce (two or three varieties) Cut-up red cabbage
Serve with Vegebase and oil dressing or cucumber sour cream dressing, if desired.
Serve with Vegebase and oil dressing or cucumber sour cream dressing, if desired.
==== Coconut Treat ====
Combine optional amounts of: grated coconut
Combine optional amounts of: grated coconut
served with a large green salad and globe artichokes for a satisfying company meal.
served with a large green salad and globe artichokes for a satisfying company meal.
==== Other Entertaining Salads ====
For entertaining, you might serve trays of finger salad with salad dressings on the side. Or serve large bowls of salad cut up as little as possible, with salad dressings on the side. Or serve celery sticks with dips.
For entertaining, you might serve trays of finger salad with salad dressings on the side. Or serve large bowls of salad cut up as little as possible, with salad dressings on the side. Or serve celery sticks with dips.
=== Preparation of Salad Vegetables ===
Leaves of lettuce or other greens may be separated under running water, rinsing away as much of the sand and dirt as possible, assisted by your fingers. A quick dip in a sinkful of cold water and another quick rinse should clean up the sandiest leaves.
Leaves of lettuce or other greens may be separated under running water, rinsing away as much of the sand and dirt as possible, assisted by your fingers. A quick dip in a sinkful of cold water and another quick rinse should clean up the sandiest leaves.
Raw mushrooms may be used in salads, but are not recommended because they pass through the digestive system unchanged. If used, wash by holding briefly under running water. If necessary, finish cleaning up with a sharp paring knife. Do not soak or peel.
Raw mushrooms may be used in salads, but are not recommended because they pass through the digestive system unchanged. If used, wash by holding briefly under running water. If necessary, finish cleaning up with a sharp paring knife. Do not soak or peel.
== The Sprouting Garden ==
A sprout is a germinating seed. It is the tiny shoot that emerges from the seed, the first visible evidence of the materials stored within the seed, programmed to create life.
A sprout is a germinating seed. It is the tiny shoot that emerges from the seed, the first visible evidence of the materials stored within the seed, programmed to create life.
Cathryn Elwood’s chapter on “Vitamin-Rich Sprouts” in Feel Like A Million gives excellent information on the progressive and accelerating nutritional value as the sprouts progress.
Cathryn Elwood’s chapter on “Vitamin-Rich Sprouts” in Feel Like A Million gives excellent information on the progressive and accelerating nutritional value as the sprouts progress.
=== Advantages of Sprouting ===
Sprouting is fun! It is exciting to watch the growth (in a jar or other type of sprouter on your kitchen counter) into vitamin-, mineral- and protein-rich green vegetables, loaded with enzymes and chlorophyll. As the tiny seeds multiply in volume (one to two tablespoons of alfalfa seeds fill a quart jar with sprouts), a wonderful salad ingredient, with an abundance of Vitamins A, B and C, is being grown. Alfalfa sprouts are also a splendid source of Vitamins D, E, G, K and U. Vitamin C is especially high in lentil and mung bean sprouts after three days. However, lentil sprouts should be harvested when the sprout is no longer than the seed, while mung bean sprouts should be allowed to grow long enough to produce green leaves.
Sprouting is fun! It is exciting to watch the growth (in a jar or other type of sprouter on your kitchen counter) into vitamin-, mineral- and protein-rich green vegetables, loaded with enzymes and chlorophyll. As the tiny seeds multiply in volume (one to two tablespoons of alfalfa seeds fill a quart jar with sprouts), a wonderful salad ingredient, with an abundance of Vitamins A, B and C, is being grown. Alfalfa sprouts are also a splendid source of Vitamins D, E, G, K and U. Vitamin C is especially high in lentil and mung bean sprouts after three days. However, lentil sprouts should be harvested when the sprout is no longer than the seed, while mung bean sprouts should be allowed to grow long enough to produce green leaves.
Viktoras Kulvinskas says that iron may become unavailable to the organism due to the resultant insoluble compound formed when the iron unites with phytic acid. “The acid combines well with calcium, iron, zinc and other minerals, which reduce signifi- cantly their absorption into the, bloodstream. Similarly, oxalic acid of spinach can re- duce significantly the availability of calcium. Phytin is very frequently present in many seeds and may constitute up to 80% of the phosphorus content of the seed. The absolute amount of phytin varies in species and families. Hence, eating a diet rich in seed, besides the high protein complications, can result in a tremendous loss of important minerals, in
Viktoras Kulvinskas says that iron may become unavailable to the organism due to the resultant insoluble compound formed when the iron unites with phytic acid. “The acid combines well with calcium, iron, zinc and other minerals, which reduce signifi- cantly their absorption into the, bloodstream. Similarly, oxalic acid of spinach can re- duce significantly the availability of calcium. Phytin is very frequently present in many seeds and may constitute up to 80% of the phosphorus content of the seed. The absolute amount of phytin varies in species and families. Hence, eating a diet rich in seed, besides the high protein complications, can result in a tremendous loss of important minerals, in
spite of the fact that seeds are rich sources of such minerals. However, the mineral losses because of the high phytin concentration become insignificant if one sprouts the seeds.” Professors A.M. Mayer and A. Poljakoff-Mayber of the Botany Department, Hebrew University, Jerusalem, found that most of the phytin disappeared in the sprouted seeds studied and that there was an increase in desirable forms of phosphorus compounds, es-
spite of the fact that seeds are rich sources of such minerals. However, the mineral losses because of the high phytin concentration become insignificant if one sprouts the seeds.” Professors A.M. Mayer and A. Poljakoff-Mayber of the Botany Department, Hebrew University, Jerusalem, found that most of the phytin disappeared in the sprouted seeds studied and that there was an increase in desirable forms of phosphorus compounds, especially in lecithin.
The dry seed is characterized by a remarkably low metabolic rate, but even the
The dry seed is characterized by a remarkably low metabolic rate, but even the
“Sprouties,” as Cathryn Elwood calls them, are not only convenient, economical, easily grown—any time, anywhere—they are also an easily available source of organically-grown food. If you do not use organically-grown seeds, be sure they are, at least, untreated.
“Sprouties,” as Cathryn Elwood calls them, are not only convenient, economical, easily grown—any time, anywhere—they are also an easily available source of organically-grown food. If you do not use organically-grown seeds, be sure they are, at least, untreated.
=== Miscellaneous Sprouting Information ===
I have found alfalfa seeds, sunflower seeds, mung beans, azuki beans and lentils eas- iest to sprout; we like alfalfa sprouts best and use them freely, mostly with salad vegeta- bles. Many people with impaired digestions, who have trouble with other nuts and seeds, find that sprouted sunflower seeds are well tolerated.
I have found alfalfa seeds, sunflower seeds, mung beans, azuki beans and lentils eas- iest to sprout; we like alfalfa sprouts best and use them freely, mostly with salad vegeta- bles. Many people with impaired digestions, who have trouble with other nuts and seeds, find that sprouted sunflower seeds are well tolerated.
Seeds and legumes for sprouting are available in health food stores, also in some su- permarkets. Don’t sprout mixed varieties, because different seeds, legumes and grains require different treatment.
Seeds and legumes for sprouting are available in health food stores, also in some su- permarkets. Don’t sprout mixed varieties, because different seeds, legumes and grains require different treatment.
=== Sprouting Instructions ===
This is the simplest and easiest sprouting method: Wash seeds thoroughly. Put one to two tablespoons of alfalfa seeds (or three to six tablespoons of beans, or one-half cup of wheat, rye or other grain) in a quart jar with the purest possible water (preferably distilled) about three times the volume of the seeds. Soak overnight, or six to ten hour (alfalfa, lentils and wheat or other grains about six hours; mung, garbanzo or soy beans ten hours or longer). Soak longer in cool weather, less in warm weather. The soak wa- ter should not be cold. One source advises changing the water should not be cold. One source advises changing the water halfway through the soak period.
This is the simplest and easiest sprouting method: Wash seeds thoroughly. Put one to two tablespoons of alfalfa seeds (or three to six tablespoons of beans, or one-half cup of wheat, rye or other grain) in a quart jar with the purest possible water (preferably distilled) about three times the volume of the seeds. Soak overnight, or six to ten hour (alfalfa, lentils and wheat or other grains about six hours; mung, garbanzo or soy beans ten hours or longer). Soak longer in cool weather, less in warm weather. The soak wa- ter should not be cold. One source advises changing the water should not be cold. One source advises changing the water halfway through the soak period.
Next morning (or at the end of the soaking period) drain and rinse the sprouts (with- out removing the mesh covering). Set at an angle to drain (prop up bottom end of the jar about an inch). Then rinse two to four times daily through the mesh; fill the jar with wa- ter from the tap, empty and shake very gently to disperse the seeds around the jar. I will repeat: sprouts require more frequent rinsing in warm weather, less frequent in cooler weather. Cover the jar with a small towel so that the seeds will have air and warmth, but not light, as they put out their first roots.
Next morning (or at the end of the soaking period) drain and rinse the sprouts (with- out removing the mesh covering). Set at an angle to drain (prop up bottom end of the jar about an inch). Then rinse two to four times daily through the mesh; fill the jar with wa- ter from the tap, empty and shake very gently to disperse the seeds around the jar. I will repeat: sprouts require more frequent rinsing in warm weather, less frequent in cooler weather. Cover the jar with a small towel so that the seeds will have air and warmth, but not light, as they put out their first roots.
=== AIfalfa Sprouts and Mung Bean Sprouts ===
After three days (or when leaf appears), remove towel so light (not direct sunlight) will green up the leaves (chlorophyll). This may take eight to twelve hours or more, after which they may be eaten or stored in the refrigerator to eat at a later time. Actually, they may be eaten at any stage in the sprouting process, but they are at their best when the twin leaves are dark green. Only alfalfa and mung bean sprouts are sprouted to the green leaf stage. Other sprouts are used sooner, without green leaves, per previous instructions.
After three days (or when leaf appears), remove towel so light (not direct sunlight) will green up the leaves (chlorophyll). This may take eight to twelve hours or more, after which they may be eaten or stored in the refrigerator to eat at a later time. Actually, they may be eaten at any stage in the sprouting process, but they are at their best when the twin leaves are dark green. Only alfalfa and mung bean sprouts are sprouted to the green leaf stage. Other sprouts are used sooner, without green leaves, per previous instructions.
When sprouts are ready for harvesting, hulls may be floated off, if desired. In any event, the sprouts should be given a final rinse, and then allowed to drain on a paper towel before storing. They will keep longer if stored only slightly moist, not wet.
When sprouts are ready for harvesting, hulls may be floated off, if desired. In any event, the sprouts should be given a final rinse, and then allowed to drain on a paper towel before storing. They will keep longer if stored only slightly moist, not wet.
=== Use of Soak Water ===
You will note that I have recommended using the soak water for your plants. Al- though the soak water has been found to be rich in minerals, vitamins, enzymes and amino acids, it is foul-tasting. Some people advocate drinking this soak water, or using it by combining with other foods.
You will note that I have recommended using the soak water for your plants. Al- though the soak water has been found to be rich in minerals, vitamins, enzymes and amino acids, it is foul-tasting. Some people advocate drinking this soak water, or using it by combining with other foods.
You may decide to experiment with both methods—that is, using or discarding the soak water. I don’t believe either method will affect your health and well-being. In fact, I doubt that you will notice any difference. I will welcome comments and reports as to the results of your experiments.
You may decide to experiment with both methods—that is, using or discarding the soak water. I don’t believe either method will affect your health and well-being. In fact, I doubt that you will notice any difference. I will welcome comments and reports as to the results of your experiments.
=== Avoiding Sprouting Problems ===
# Start with the easiest to sprout: alfalfa, sunflower seeds, mung beans, azuki beans and lentils.
# Start with the easiest to sprout: alfalfa, sunflower seeds, mung beans, azuki beans and lentils.
# Ihavefounditbesttousesunflowerseedsassoonaspossibleafteraveryshortsprout appears; they tend to deteriorate rapidly.
# Ihavefounditbesttousesunflowerseedsassoonaspossibleafteraveryshortsprout appears; they tend to deteriorate rapidly.
# Besuretousenewseedswithhighgerminationvalues;oldseedsorbeanswillbecome moldy or even rot during the sprouting.
# Besuretousenewseedswithhighgerminationvalues;oldseedsorbeanswillbecome moldy or even rot during the sprouting.
# Usedistilledwaterforsoaking.Usually,tapwatermaybeusedforrinsing,butifyour tap water is high in chemicals, it may cause problems with sprouting, in which case, use distilled water for rinsing.
# Usedistilledwaterforsoaking.Usually,tapwatermaybeusedforrinsing,butifyour tap water is high in chemicals, it may cause problems with sprouting, in which case, use distilled water for rinsing.
# Spoilagemaybecausedbysoakingtoolong.Usuallysixhoursislongenoughforseeds. If you are having problems, try sprouting seeds (such as alfalfa and sunflower) without
# Spoilagemaybecausedbysoakingtoolong.Usuallysixhoursislongenoughforseeds. If you are having problems, try sprouting seeds (such as alfalfa and sunflower) without the pre-soaking, or a very short (two or three hours) pre-soaking period. Dried beans (soy, mung, azuki) usually require pre-soaking, as much as eight to ten hours.
# If you are having problems, try more frequent rinsing—in cool weather, two or three times daily should be enough, but four times daily may be required in warm weather Be sure the drainage is good. If sprouting in a jar, be sure to maintain in a slanting position.
the pre-soaking, or a very short (two or three hours) pre-soaking period. Dried beans
(soy, mung, azuki) usually require pre-soaking, as much as eight to ten hours.
=== Sprouters ===
There are many other types of sprouters—some, makeshift but efficient (a bowl with a plate to cover and drain—instructions later) and some more sophisticated. I have an excellent sprouter which was made out of a clear plastic shoe box with an opaque cover. For draining, six 3/16” holes were drilled along one bottom end, a screen was cement- ed over them (inside the box); and ten larger holes (1/4” diameter) were drilled in the lid, along the sides. A small piece of wood is used in propping up the end without the holes and screen, when draining. The alfalfa and mung bean sprouts grow straight up and beautiful, instead of tangling inside a jar.
There are many other types of sprouters—some, makeshift but efficient (a bowl with a plate to cover and drain—instructions later) and some more sophisticated. I have an excellent sprouter which was made out of a clear plastic shoe box with an opaque cover. For draining, six 3/16” holes were drilled along one bottom end, a screen was cement- ed over them (inside the box); and ten larger holes (1/4” diameter) were drilled in the lid, along the sides. A small piece of wood is used in propping up the end without the holes and screen, when draining. The alfalfa and mung bean sprouts grow straight up and beautiful, instead of tangling inside a jar.
Another excellent sprouter is the “Kitchen Garden Sprouter.” It is ten inches in diam- eter and two and one-half inches deep. Water flows through the bottom as the sprouts are rinsed. It has a removable divided tray to make four different compartments for sprout- ing different seeds simultaneously without mixing.
Another excellent sprouter is the “Kitchen Garden Sprouter.” It is ten inches in diam- eter and two and one-half inches deep. Water flows through the bottom as the sprouts are rinsed. It has a removable divided tray to make four different compartments for sprout- ing different seeds simultaneously without mixing.
=== Instructions for Sprouting in a Bowl ===
After soaking and draining the seeds, put them in a, bowl, fill the bowl with water from the tap, cover with a plate and invert and drain. Allow the bowl to stand with the dish on top to keep the seeds at high humidity, but the plate should not fit so tightly that there is no air circulation.
After soaking and draining the seeds, put them in a, bowl, fill the bowl with water from the tap, cover with a plate and invert and drain. Allow the bowl to stand with the dish on top to keep the seeds at high humidity, but the plate should not fit so tightly that there is no air circulation.
Some people use these bowl methods very successfully, others prefer more sophisti- cated sprouters.
Some people use these bowl methods very successfully, others prefer more sophisti- cated sprouters.
=== Sprouting in Sand or Soil ===
Sprouts can also be grown in sand or soil. Sunflower seeds and buckwheat are espe- cially recommended for this use. Plant in boxes or in the garden, allow to grow to about two to three inches tall, and snip off the green leaves for the salad. Soy beans, being sub- ject to spoilage when sprouted the usual way, will obviously do better when sprouted in sand or soil.
Sprouts can also be grown in sand or soil. Sunflower seeds and buckwheat are espe- cially recommended for this use. Plant in boxes or in the garden, allow to grow to about two to three inches tall, and snip off the green leaves for the salad. Soy beans, being sub- ject to spoilage when sprouted the usual way, will obviously do better when sprouted in sand or soil.
== Questions & Answers ==
I have heard that blended salads have the advantage of enabling the consumption of greater amounts of green vegetables than would be possible if eaten whole. If one eats a regular raw salad, and an additional amount of blended salad, would you still object to the use of the blended salad?
I have heard that blended salads have the advantage of enabling the consumption of greater amounts of green vegetables than would be possible if eaten whole. If one eats a regular raw salad, and an additional amount of blended salad, would you still object to the use of the blended salad?
Hygienists do not believe there are any “cures”—Hygienists merely assist the body to heal itself. Most people who are really in trouble must start out with a, ther- apeutic fast (usually fourteen to thirty days). Pathological conditions may some- times respond to the change in diet, along with a regular, vigorous exercise program and other changes in lifestyle, provided drugs are not used. However, it may take a long time before any progress is observed. If the pathologies are serious and ag- gravated, the changes in diet and lifestyle will not accomplish the desired results within any reasonable length of time, if at all.
Hygienists do not believe there are any “cures”—Hygienists merely assist the body to heal itself. Most people who are really in trouble must start out with a, ther- apeutic fast (usually fourteen to thirty days). Pathological conditions may some- times respond to the change in diet, along with a regular, vigorous exercise program and other changes in lifestyle, provided drugs are not used. However, it may take a long time before any progress is observed. If the pathologies are serious and ag- gravated, the changes in diet and lifestyle will not accomplish the desired results within any reasonable length of time, if at all.
Article #1: Well, You Wanted To Know By V.V. Vetrano, B.S., D.C.
== Article #1: Well, You Wanted To Know By V.V. Vetrano, B.S., D.C. ==
Are there any recommendations for variations in summer and winter diets?
Are there any recommendations for variations in summer and winter diets?
I prefer a method I devised myself. Not liking the tasteless water left when soaking fruits the ordinary way, nor the tasteless fruit after it absorbed water, I de- cided to just barely rehydrate the fruit. First, wash the fruit, then rinse it in distilled water. Next, place the fruit one layer thick on a flat plate or tray with about one eighth of an inch of distilled water in it. Cover to keep the fruit damp. Turn the fruit occasionally when the top looks dry. In about two hours the fruit is a delicious chewy soft consistency-not too soggy nor too hard. I think fruits rehydrated in this manner are much more savory than the soggy mushy tasteless mass that they be- come when completely soaked. If you prefer more softness add more water and let them stand longer. Turn the fruit approximately every half hour so it can soak up a little more water. With this method no sugar is lost into the water, as the water is all consumed by the fruit, none being left over to sap out the sweetness and nutrients. If you like delicious chewiness, try rehydrating your fruits in this manner instead of soaking.
I prefer a method I devised myself. Not liking the tasteless water left when soaking fruits the ordinary way, nor the tasteless fruit after it absorbed water, I de- cided to just barely rehydrate the fruit. First, wash the fruit, then rinse it in distilled water. Next, place the fruit one layer thick on a flat plate or tray with about one eighth of an inch of distilled water in it. Cover to keep the fruit damp. Turn the fruit occasionally when the top looks dry. In about two hours the fruit is a delicious chewy soft consistency-not too soggy nor too hard. I think fruits rehydrated in this manner are much more savory than the soggy mushy tasteless mass that they be- come when completely soaked. If you prefer more softness add more water and let them stand longer. Turn the fruit approximately every half hour so it can soak up a little more water. With this method no sugar is lost into the water, as the water is all consumed by the fruit, none being left over to sap out the sweetness and nutrients. If you like delicious chewiness, try rehydrating your fruits in this manner instead of soaking.
Article #2: Some Fundamentals Of Food And Feeding By Ian Fowler
== Article #2: Some Fundamentals Of Food And Feeding By Ian Fowler ==
=== What to Eat ===
What to eat? Food! Fresh food! Natural foods. But what are natural foods? Cow’s milk, honey, polar bear liver? No! Natural foods are not only foods unchanged by artifice but foods natural to man, that is, “natural” in the same sense as “grass is natural food for cows.” Ideally our food should be palatable, unprocessed, uncooked and uncontaminat- ed with pollutants, synthetic flavors, condiments, dyes, pesticides, preservatives, heavy metals, nitrates, plasticizers, etc. Our food should consist largely of raw fruit and veg- etables, that is, food which is chemically and physically constituted in accord with our design or the “way we work best.” Evidence directly implicating refined carbohydrate food in the development of Western patterns of disease is now substantial and cogent. In particular a diet rich in refined carbohydrates is almost certainly a significant causative factor in appendicitis, varicose veins, diverticulosis, bowel cancer, coronary heart dis- ease, acne, diabetes, obesity, gallstones and piles.
What to eat? Food! Fresh food! Natural foods. But what are natural foods? Cow’s milk, honey, polar bear liver? No! Natural foods are not only foods unchanged by artifice but foods natural to man, that is, “natural” in the same sense as “grass is natural food for cows.” Ideally our food should be palatable, unprocessed, uncooked and uncontaminat- ed with pollutants, synthetic flavors, condiments, dyes, pesticides, preservatives, heavy metals, nitrates, plasticizers, etc. Our food should consist largely of raw fruit and veg- etables, that is, food which is chemically and physically constituted in accord with our design or the “way we work best.” Evidence directly implicating refined carbohydrate food in the development of Western patterns of disease is now substantial and cogent. In particular a diet rich in refined carbohydrates is almost certainly a significant causative factor in appendicitis, varicose veins, diverticulosis, bowel cancer, coronary heart dis- ease, acne, diabetes, obesity, gallstones and piles.
Advising the sick to change their diet is not necessarily advising diet therapy unless we think of “therapy” as everything a sick person does in the hope of getting well. This understanding of “therapy” obscures important distinctions. For example a few years ago the most common medical dietary recommendation to those with diverticulo- sis was “avoid coarse foods-they irritate the bowels.” Now that it is “proved” that lack of “coarse” foods “causes” diverticulosis, many physicians advise those with divertic- ulosis to “eat more coarse foods”—a complete about-face. The former dietary recom- mendation constituted “diet therapy,” for the aim was to reduce symptoms rather than to provide needs or to remove causes and so, like all therapies, made things worse. The older dietary recommendations were therapeutic, the Hygienic dietary recommendations provide the needs of the body and omit unfavorable factors. A diet change (even a Hy- gienic one) understood as “food medicine” or “diet therapy,” like drug therapy, blinds the sick and the well to the realization that the primary prerequisite for better health is the removal of the extra-bodily causes of disease. Applied to diet, this means that the avoidance of specific foods is usually more important to recovery than the eating of spe- cific foods.
Advising the sick to change their diet is not necessarily advising diet therapy unless we think of “therapy” as everything a sick person does in the hope of getting well. This understanding of “therapy” obscures important distinctions. For example a few years ago the most common medical dietary recommendation to those with diverticulo- sis was “avoid coarse foods-they irritate the bowels.” Now that it is “proved” that lack of “coarse” foods “causes” diverticulosis, many physicians advise those with divertic- ulosis to “eat more coarse foods”—a complete about-face. The former dietary recom- mendation constituted “diet therapy,” for the aim was to reduce symptoms rather than to provide needs or to remove causes and so, like all therapies, made things worse. The older dietary recommendations were therapeutic, the Hygienic dietary recommendations provide the needs of the body and omit unfavorable factors. A diet change (even a Hy- gienic one) understood as “food medicine” or “diet therapy,” like drug therapy, blinds the sick and the well to the realization that the primary prerequisite for better health is the removal of the extra-bodily causes of disease. Applied to diet, this means that the avoidance of specific foods is usually more important to recovery than the eating of spe- cific foods.
Cooking
=== Cooking ===
Overheard casual conversation:
Overheard casual conversation:
# the consumption of foods that would be distasteful if eaten raw;
# the consumption of foods that would be distasteful if eaten raw;
# the addition of salt, condiments, monosodium glutamate, etc., to “add flavor.” It is conceivable that a particular raw food diet that is nutritionally inadequate may be improved by addition of certain cooked foods. For instance, a protein-deficient raw food diet may be improved by adding cooked meat or egg yolk. But an adequate and suitable raw food diet may be preferable. Condiments These tend to denature and precipitate enzymes and proteins, rendering enzymes in- effective and protein less digestible. Condiments are irritants which occasion an abnor- mal protective secretion of fluid and mucus instead of normal digestive fluids. Constant use of condiments leads to secretory impairment and insensitivity to flavor substances. So those who use condiments regularly, or smoke, or drink alcohol, cannot perceive the flavor nuances of raw salads and many fruits. So, commonly, raw food is called, “taste- less herbage” or “rabbit food”—unless that “rabbit food” is mutilated as coleslaw and/or polluted with oil, salt and vinegar—the very things that have led in part to the sensory deterioration. Common salt (sodium chloride) is perhaps the most frequently used condiment. In natural foods sodium and chloride ions are present in low concentrations and are avidly and easily absorbed. Providing the kidneys are in reasonable condition, they rapidly excrete all salt added to food. However, chronic intake of added salt leads to impaired ability to excrete it, with consequent fluid retention. Table salt is also implicated in the development of some forms of “high blood pressure.” In short, our so-called “mineral metabolism” works best on low intakes of sodium and chloride; so low, in fact, that a deficiency of these ele- ments cannot be produced simply by feeding natural foods, no matter how little sodium and chloride they contain. Indeed if you develop kidney failure, liver failure, heart fail- ure, or high blood pressure, a low-salt diet is medically recommended. Too late. Don’t wait; omit salt from your diet now. Article #3: Vegetable Salads By Dr. Herbert M. Shelton A large raw vegetable salad with each dinner is one of the most important elements of the diet. As a preventive of disease, it is far superior to all the vaccines and serums ever devised. Salad eating, at least in this country, is a recent innovation and had its origin
# the addition of salt, condiments, monosodium glutamate, etc., to “add flavor.”
It is conceivable that a particular raw food diet that is nutritionally inadequate may be improved by addition of certain cooked foods. For instance, a protein-deficient raw food diet may be improved by adding cooked meat or egg yolk. But an adequate and suitable raw food diet may be preferable.
=== Condiments ===
These tend to denature and precipitate enzymes and proteins, rendering enzymes in- effective and protein less digestible. Condiments are irritants which occasion an abnor- mal protective secretion of fluid and mucus instead of normal digestive fluids. Constant use of condiments leads to secretory impairment and insensitivity to flavor substances. So those who use condiments regularly, or smoke, or drink alcohol, cannot perceive the flavor nuances of raw salads and many fruits. So, commonly, raw food is called, “taste- less herbage” or “rabbit food”—unless that “rabbit food” is mutilated as coleslaw and/or polluted with oil, salt and vinegar—the very things that have led in part to the sensory deterioration.
Common salt (sodium chloride) is perhaps the most frequently used condiment. In natural foods sodium and chloride ions are present in low concentrations and are avidly and easily absorbed.
Providing the kidneys are in reasonable condition, they rapidly excrete all salt added to food. However, chronic intake of added salt leads to impaired ability to excrete it, with consequent fluid retention. Table salt is also implicated in the development of some forms of “high blood pressure.” In short, our so-called “mineral metabolism” works best on low intakes of sodium and chloride; so low, in fact, that a deficiency of these ele- ments cannot be produced simply by feeding natural foods, no matter how little sodium and chloride they contain. Indeed if you develop kidney failure, liver failure, heart fail- ure, or high blood pressure, a low-salt diet is medically recommended. Too late. Don’t wait; omit salt from your diet now.
== Article #3: Vegetable Salads By Dr. Herbert M. Shelton ==
A large raw vegetable salad with each dinner is one of the most important elements of the diet. As a preventive of disease, it is far superior to all the vaccines and serums ever devised. Salad eating, at least in this country, is a recent innovation and had its origin
among those who have been dubbed food faddists. The addition of a suitable salad to a meal always improves the nutritional value of the meal.
among those who have been dubbed food faddists. The addition of a suitable salad to a meal always improves the nutritional value of the meal.
To assure a plentiful supply of minerals and vitamins, a large salad, as suggested above, should accompany each protein and each carbohydrate meal. The customary sal- ad consisting of two leaves of wilted lettuce and a slice of half-ripe tomato, topped off with a radish or pickled olive and a spoonful of greasy foul-tasting salad dressing, is not only unwholesome but does not meet the vitamin and mineral needs of a canary. A salad should be part of the most enjoyable food of a meal and will be if proper choices of salad materials are made.
To assure a plentiful supply of minerals and vitamins, a large salad, as suggested above, should accompany each protein and each carbohydrate meal. The customary sal- ad consisting of two leaves of wilted lettuce and a slice of half-ripe tomato, topped off with a radish or pickled olive and a spoonful of greasy foul-tasting salad dressing, is not only unwholesome but does not meet the vitamin and mineral needs of a canary. A salad should be part of the most enjoyable food of a meal and will be if proper choices of salad materials are made.
Reprinted from the Hygienic Review
'''''Reprinted from the Hygienic Review'''''
== Article #4: Hypoalkalinity By Dr. Herbert M. Shelton ==
Acidosis is the term misapplied to a lessened alkalinity of the body fluids. The fluids of the body are normally slightly alkaline. A lowering of the alkalinity of these fluids is more properly termed hypoalkalinity. Acidosis or hypoalkalinity is defined as a con- dition characterized by a deficiency of fixed alkalies in the body, which leads to an in- creased production of ammonia in the urine and a high acidity.
Acidosis is the term misapplied to a lessened alkalinity of the body fluids. The fluids of the body are normally slightly alkaline. A lowering of the alkalinity of these fluids is more properly termed hypoalkalinity. Acidosis or hypoalkalinity is defined as a con- dition characterized by a deficiency of fixed alkalies in the body, which leads to an in- creased production of ammonia in the urine and a high acidity.
A diet poor in bases, or food that has been robbed of its bases, has the same delete- rious effects. The meat diet, as used in civilized countries, is of this type. An exclusive muscle-meat diet, when fed to dogs, will not maintain health and growth. If dogs are fed on meat from which the juices have been expressed, “emaciation ensues after a time, toxic symptoms set in, death speedily follows, and post-mortem examination shows in the skeleton changes characteristic of osteomalacia and osteoporosis.” (Osteomalacia is softening of the bones; Osteoporosis is the rarefication—decrease in density—of bone due to enlargement of its cavities or the formation of new spaces.)
A diet poor in bases, or food that has been robbed of its bases, has the same delete- rious effects. The meat diet, as used in civilized countries, is of this type. An exclusive muscle-meat diet, when fed to dogs, will not maintain health and growth. If dogs are fed on meat from which the juices have been expressed, “emaciation ensues after a time, toxic symptoms set in, death speedily follows, and post-mortem examination shows in the skeleton changes characteristic of osteomalacia and osteoporosis.” (Osteomalacia is softening of the bones; Osteoporosis is the rarefication—decrease in density—of bone due to enlargement of its cavities or the formation of new spaces.)
Article #5: Sprouts And Sprouting by H. Jay Dinshah
== Article #5: Sprouts And Sprouting by H. Jay Dinshah ==
I was very interested to read the article by Dr. Vetrano on sprouts in the September issue of the Hygienic Review, and there is much “food for thought” in it. However, I cannot agree with the conclusions drawn, apparently largely based on the letter from “N.P.” These are totally inconsistent with the facts given in Ford Heritage’s book that he cites as his authority.
I was very interested to read the article by Dr. Vetrano on sprouts in the September issue of the Hygienic Review, and there is much “food for thought” in it. However, I cannot agree with the conclusions drawn, apparently largely based on the letter from “N.P.” These are totally inconsistent with the facts given in Ford Heritage’s book that he cites as his authority.
Elegant simplicity!
Elegant simplicity!
Article #6: The Marvelous Avocado
== Article #6: The Marvelous Avocado ==
How To Combine Avocados
How To Combine Avocados