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Steam pumpkin and onion, mash well, add cheese, eggs arid milk and parsley if using it. Place in a greased casserole or piedish and bake brown in a moderate oven. Stand in pan of water if temperature is likely to rise above 300 deg. F. Potato mashed or kumara mashed may be used instead of pumpkin.

TOMATO SAVOURY
Grease a piedish and place in a layer of sliced brown or wholemeal bread, cover with a layer of sliced tomato and a few very fine slices of onion. Sprinkle with salt and pepper, then add a layer of grated cheese. Repeat till piedish is full and cover top layer of cheese with breadcrumbs and a few dabs of butter, if available. Bake in moderate oven till nicely browned. Serve hot or cold with salads. Weetbix or dried bread fingers may be used in place of fresh bread.
Use a little heated vegetable water to moisten these, but remember that the tomato makes a lot of juice when heated.

DRIED PEA PIE
Soak 1 cup dried peas in boiled water overnight or longer. Boil in the soaking water, adding more boiling water if evaporation is too great. When soft add enough salt (about 1/2 - 1 teaspoon) to flavour and boil a further 5 minutes. If 1 teaspoon of butter is put with peas they soften in much less time than if fat is not present. Strain off any liquid and use it to make an onion gravy. This liquid is rich in protein, starch, mineral salts and water-soluble vitamins. Grease a piedish, place in peas, add 1 cup of finely-grated carrot and enough gravy to moisten; cover with mashed potato and brown off in a hot oven.

DRIED RUNNER BEANS
Many people waste these beans when they get too ripe to use as greens. Allow some to dry on vines, then pod and store in paper bags or screw-top jars â€” minus rubber rings. Soak these in boiled water overnight and cook without salt about one hour. Season. These may be served with gravy or sauce, or may be added to curried vegetables or made into pies. When minced and seasoned nicely, they make very good rissoles or sausages.

WRIGHT & JAQUES LTD.

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TO "WILT" VEGETABLES
1. Prepare as on previous page.
2. Cut green as fine as for salads and grate carrots, turnips, pumpkin, marrow, etc.
3. Just cover bottom of saucepan with melted butter, vegetable fat or soya bean oil (Soyol).
4. Add a pinch of salt and one dessertspoon of water, or one tablespoon of water if large quantity of vegetables is being cooked.
5. Place vegetables in saucepan and lid on tightly. Shake pan occasionally over a very hot fire till it boils.
6. Give a good stir, return lid and then cook slowly till done.

TIMES:
Spinach (no water added) 2-3 minutes
Silver beet, white 3-4 minutes
Cabbage 5-10 minutes, if old up to 20 minutes
Cauliflower pieces 10-15 minutes
Carrots 10-15 minutes
Pumpkin 10-15 minutes
Marrow 5-10 minutes
Choko 5-10 minutes
Onion 5-10 minutes
If a fat-free diet is desired use water only and a very little more of it than usual. By this method there is very little loss of vitamins and mineral salts and there is such a little vegetable liquor left that it is very easy to use it up.

NUT ROAST (3-4 persons)
4 Weetbix
1 very small onion or part of a medium-sized one.
1 cup vegetable water or plain boiling water,
1/2 cup chopped or minced nuts (roast first if peanuts and boil and
mash if chestnuts).
1/2 cup grated cheese.
1 teaspoon mixed dried herbs or equivalent in fresh herbs.
1 teaspoon salt,
1/4 teaspoon pepper or pinch of cayenne.
1 egg.
Cut onion finely and boil about ten minutes in vegetable water. Pour over Weetbix and make moist right through. Add rest of ingredients and taste, adding salt if required (vegetable water will probably be salty). Place in a greased piedish and bake in a moderate oven till a nice brown. Serve with gravy.

ONION GRAVY
Place 1 tablespoon of vegetable fat, oil or butter in pan. When melted add 2 tablespoons of finely-chopped onion and stir still a nice brown. Add 2 tablespoons of flour (wholemeal) and stir till brown. Add 1 cup of vegetable water and stir till boiled. Add more salt and pepper if desired.

PLAIN GRAVY
This may be made as above, but eliminate the onion. When finished and off the fire add 1 teaspoon of Marmite or Vegemite and stir till melted. Note: Do not cook Vegemite as heat and air destroy some of the B vitamins, for which these are being eaten.

WHITE SAUCE
1 tablespoon of butter or fat.
2 tablespoons of flour (wholemeal).
1/2 cup of milk.
1/2 cup of vegetable water.
Salt and pepper as liked.
Method: Melt butter and remove from fire and stir in the flour. When blended, add liquid a little at a time until all is added. Add seasoning and return to fire, stirring until boiled. Boil 3-5 minutes.

CHEESE SAUCE
Use above recipe and add 1/4 - 1/2 cup of grated cheese and use cayenne instead of white pepper.

PARSLEY SAUCE
To above recipe add chopped parsley, using from 2 tablespoons to 1 cup according to taste. This raw parsley is excellent for Vitamin C and the copper salts which help us to utilise the iron salts and so prevent anaemia.

SAUCE FOR DELICATE DIGESTIONS
This sauce is made from above ingredients but the method of mixing is different. Heat 3/4 of the liquids. Mix flour to a smooth paste with the remaining 1/4 cup of liquid (cold). Stir into hot milk, stirring until boiled (3-5 minutes). Add butter just before serving.

PUMPKIN SAVOURY (4 persons)
About 1 1/2 lb. pumpkin.
1 medium onion.
1/2 - 1 cup grated cheese.
1 egg.
1 cup milk.
Salt and pepper to taste.
1 teaspoon to 1/2 cup parsley (if liked).

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For those who do not care for made-up dishes, remember that plain steamed or boiled legumes are just as nutritious as those which have been made into sausages, rissoles, etc. Some folk prefer their eggs coddled, poached, scrambled, etc., to having them mixed into other foods such as souffles, puddings, etc. Remember an egg is an egg and can be used to nourish the body even if it forms part of a cake.
MILK, EGGS AND CHEESE
The animal protein foods are more easily digested if cooked at temperatures below boiling point. So to heat milk, place in a basin or saucepan over boiling water (double boiler) and eggs should be cooked at simmering point. All custards should be stood in a pan of hot water to prevent temperature rising too high. When adding cheese to savoury dishes, sauce, etc., stir in after removing from fire, or have other foods cooked first, then add cheese and eggs and cook as for baked custard, i.e., over boiling water or in slow oven, temperature about 200-300 degrees F.
NUTS
These are best raw, with the exception of peanuts, which are really a legume, and chestnuts. These two contain much starch and should be cooked by roasting or, in the case of chestnuts, boiling before eating.
THE CEREALS
These require long, slow cooking to make the starch available, and besides forming the basis of bread, cakes, etc., can be used as the basis of savouries and desserts. As brown rice is not available at present, whole wheat or barley can be used, but they require longer cooking, barley taking 2-2 1/2 hours for a milk pudding and wheat 3 hours. If in a hurry wheat may be boiled in water half an hour, then baked as a milk pudding, two hours being sufficient time.
SAVOURIES
Sausages and rissoles are useful as tasty substitutes for meat. Even meat sausages are half bread, so bread or cooked boiled cereal may form the basis of any sausage or rissole. To this is added salt, pepper, thyme and sage, or mixed herbs and very finely chopped or minced onion. The extra protein is added by boiling peas, beans or lentils, or roasting nuts and mincing through nut grinder or mincer. These may be rolled in flour, then shaped into rissoles or sausages, dipped in egg and bread crumbs and fried.
ROAST MEATS
These may be the same mixtures as above, but placed in a greased piedish and baked. These suit some digestive organs better than fried foods. Eggs or cheese or both may be added to the above mixture and

extra cereal allowed to absorb the extra moisture. Weetbix and granose make good cereal basis for such savouries, and macaroni and vermicelli are also available for this purpose.
RULES
1. Every adult should have one pint of milk daily and every child, adolescent and pregnant or nursing mother 1 3/4 pints daily.
2. Use 1 oz.-4 oz. cheese or 1 egg daily, or 4 oz. cooked legume.
3. Use wholemeal flour and other brown cereals in making porridge, puddings, bread, scones, cakes and biscuits.
4. Use at least one green and one yellow vegetable every day besides potato.
5. Have some raw fruit or vegetable daily.
6. Drink 6-8 cups of liquids daily, i.e., water, vegetable water, soup or tea. Remember that milk, though appearing as a liquid, is dietetically a solid.
7. Should an unusual hunger arise, it is probably because the protein intake is too low. Have some nuts on hand and eat a few, chewing very thoroughly.
COOKING OF VEGETABLES
1. Use as fresh as possible, home-grown and straight from garden are far the best.
2. Wash thoroughly, scrubbing roots and then removing bad spots. DO NOT PEEL OR SCRAPE. Use cold salted water for greens to remove insects and their eggs, rinse well and drain.
3. Cut greens finely and place all vegetables in boiling salted water and use as little water as possible. Boil gently till done.
4. Keep lid on when cooking greens; this helps to retain their vitamin content. Never, NEVER use soda; it destroys vitamins, it spoils the mineral salts and softens the cellulose so much that it is useless.
5. Pour liquid off cooked vegetables into a basin and use it at once, if possible, or use it for tomorrow's cocktails or gravy.
6. Serve vegetables whole or mashed. The papery skin may be removed from roots now, if it is required to mash them.
Roots and fruits, such as potato, kumara, pumpkin, marrow, choko, etc., are nicest if steamed or baked or pot roasted, and less vitamin and mineral salts are lost.
Vegetables supply very minute quantities of proteins which are of value in the vegetarian diet, but are insufficient for the maintenance of a healthy, active body. The "wilting" of vegetables is the best way to cook them. It is not suitable for the very starchy onesâ€”potatoes and kumaras - but any other vegetable may be wilted.

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(a) The general idea that superior people eat the refined or white foods, thus the ever-widening proportion of people who think it shows greater culture to eat white bread in preference to brown (Europe), and to eat white rice instead of brown (Asia). This idea is slowly being eradicated, but we still have very far to go before the "man in the street" will admit that he is just as cultured when eating brown cereal as he would be if he could afford white. The money factor does not hold now as it did a century ago, so that there is less of reasoning and more of habit to maintain this evil relic of the past.
For good health, cereals and sugars should be used in as natural a condition as possible.
(b) The peeling and scraping of root vegetables before cooking. This habit arose because people thought the foods looked better when served with skins removed, little realising that the most important, though minute-proportioned principles, were closely associated with the skin. It is here that the mineral salts and vitamins are stored. Peeling removes most of them, while scraping removes some and exposes the rest to water or steam in cooking. They are thus lost both by solubility in water and by exposure to heat and air.
So do not peel or scrape, but scrub and remove bad spots from potato, kumara, carrot, parsnip, artichoke. You may peel after cooking, if you wish, but the scrubbed, cooked skin is good cellulose and is valuable in the maintenance of health.
(c) Soaking vegetables before using. Many busy housewives prepare their vegetables many hours before using and so lose their vitamins and mineral salts and consequently their own and their family's health. If it is necessary to prepare vegetables early, then they should be placed in empty saucepans and lids put on tightly. NEVER SOAK above the necessary time for washing and do this as quickly as possible.
(d) Throwing away all or part of vegetable water. A friend once told me she threw away the vegetable water because it was "dirty stuff." When it was pointed out that she used those same vegetables when making stew and she did not throw away the gravy, she saw how nonsensical was her argument. The colour in the vegetable water indicates the presence of minerals and vitamins and is a sure sign that it should be used. It is excellent in sauce, gravy, soup or for drinking. (See recipes later in booklet.)
The reason why a higher percentage of vegetarians than of meat eaters show the above deficiences is that many vegetarians do not know what to eat in place of meat and fish and are constantly hungry

for they know not what, and so relieve this hunger with the most easily available food, usually white bread, cakes and pastries, all of which, though pleasing to the palate, are deficient in mineral salts, vitamins and cellulose.
COMPARATIVE FOOD VALUES
Now we come to the study of meat itself, and we will compare it and fish with the other foods which can be used to replace them in the diet. It has previously been stated that the meat-substitute foods are milk, cheese, eggs, peas, beans, lentils and all nuts and whole cereal, i.e., the endosperm, the bran and germ, and the following table will show the proportions of food principles which these foods contain. We will notice how very much more nourishing are the substitutes than is meat itself, which is a very incomplete food when we take into account also the fact that much fat is lost in cooking and the remainder is often cut off and discarded on the plate.
The table of percentages of food principles has been taken from Sherman's "Chemistry of Foods and Nutrition," and the vitamin list has been made up from a wide range of reading matter on the subject.
(For Percentages of Food Principles see table on Pages 6 and 7)
HOW TO CHANGE OVER TO A VEGETARIAN DIET
A study of the accompanying table shows that there are many foods which supply good protein. For people who have become adult on a meat diet and who have generations of meat and fish eaters behind them, it is not as a rule wise to eliminate all animal foods. Eggs, cheese and milk should be used and only lessened after months and even years of vegetarianism.
CEREALS
The cereals should be used as whole as possible, brown flour forming the basis of bread, scones, cakes, etc. If unused to whole cereal, use half white and half brown until the system gets used to it and make up for the loss of vitamins and minerals by taking from one dessertspoon to one tablespoon of wheat germ daily (Bemax and Betamin are examples). When the whole cereal products are used, it is wise to cut out such concentrates.
LEGUMES
The dried legumes make good meat substitutes. The simplest way to use these is to soak in boiled water for 24 to 36 hours. There is no Vitamin C in peas and beans, but if soaked long enough to cause germination, Vitamin C is produced. In Europe at the end of World War II sprouted peas and beans were used to counteract the starvation illnesses of the Dutch, Belgians, prisoners of war and concentration camp refugees. The sprouts were used cooked and as salad greens with almost miraculous results.

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meat rationing has come in, the New Zealand Health Department days that the glutelin of wheat and the legumin of peas, beans and lentils have been proved to be first-class proteins, which is a "volte face" from their former teachings.
4. Mineral Salts - Many types of mineral salts exist and they are widely distributed in foods, but are present in such minute quantities that they are known as "the trace elements." Their functions are very numerous, in spite of their very low percentage in foods. The most important of these are:
(a) Building of bones and teeth.
(b) Maintenance of muscle tone.
(c) Regulation of heart beats.
(d) Formation of digestive juices.
(e) Prevention of specific diseases such as anaemia (lack of iron salts), goitre (lack of iodine salts), rickets (lack of calcium, phosphorus and/or Vitamin D), Haemophilia - continuous bleeding (lack of calcium and Vitamin K).
5. Vitamins - The function of each of the many vitamins is now fairly well understood, but this summary is too short to tell of each specifically. Suffice it to say that they are all necessary for the maintenance of good health and to enable the body to use the other food principles. The root of this word is the Latin word "vita," meaning life. Vitamins govern all those functions which show that we are alive.
These are:
(a) The digestion and absorption and elimination of foods.
(b) Appetite.
(c) Growth.
(d) Resistance to diseases.
(e) Functioning of the brain.
(f) Nerve reactions.
(g) Reproduction.
(h) Healing of wounds. (i) Muscle tone, etc.
6. Water - From 6-8 cups of water are required daily for the formation of every one of the 300 billion cells which form the body, and to make it possible for each cell to absorb the nourishment it requires from the bloodstream and to give back to the bloodstream the waste products of its individual living. Also for the elimination of waste from the body as a whole. It does this by dissolving the waste products and giving them off:
(a) As breath from the lungs.
(b) As perspiration from the pores of the skin.
(c) As urine from kidneys and bladder.

And it softens the solid waste in the bowels, thus making bowel movements easy and regular. Some of this water is supplied in every food eaten, but much extra is needed to maintain internal cleanliness.
7. Cellulose - This is the framework of all plant tissues and is not dissolved by our digestive juices. Its function is to form bulk in the narrow digestive tube called the small intestine. Here its presence stimulates the peristaltic action of the intestine and so causes the food to mix well with the digestive juices and to move along its appointed track. It helps the bowels to eliminate the waste food. From the cellulose, silican salts are absorbed into the bloodstream and these help in the absorption of carbon-dioxide - the waste gas produced in each living cell - and enable the blood to carry it to the lungs, whence it is expelled as breath.
THE CHANGE FROM MEAT EATING TO A MEAT-FREE DIETARY
Having gained an elementary knowledge of the food principles and their functions, let us pass on to our second point, which is to understand what it is that we are doing when we decide to become vegetarian.
In its usual meaning, this term denotes one who eats neither meat nor fish. I am not dealing here with those who eschew all animal foods, but with those who are desirous of eliminating meat and fish from their diets.
COMMON SYMPTOMS OF ILL-HEALTH IN VEGETARIANS
Let us first look at this subject with the eyes of those who do not approve of a meat-free dietary, and ask ourselves why so many doctors disapprove of vegetarianism.
The symptoms most commonly met with are:
1. Anaemia - This is not due to the fact that the person is a vegetarian, but has come about because the diet is unbalanced in many ways. It lacks sufficient iron salts, copper salts, phosphate salts and Vitamins B and C. Red meat and liver are good sources of iron, but so are green vegetables and dried fruits, particularly apricots and raisins, the legumes and some nuts. These vegetable products are good sources also of copper and the B and C vitamins.
2. Halitosis - This is unpleasant breath, mostly due to lack of Vitamin C. This vitamin is destroyed largely in cooking and is soluble in water, so is lost unless the vegetable water is all used up in soups, sauces, gravy or in "vegetable cocktails." A good-sized sprig of parsley, eaten off the stalk, is a quick cure for this unpleasant condition.
3. General flabbiness and a feeling of weariness after only slight exertion - This is due to an unbalanced diet, one in which devitalised foods form the basis. It is common in all so-called "civilised" diets because of several factors. Among these are;

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The New Zealand Vegetarian Society Inc.

Join the Vegetarian Society, formed to advance the ideals of Humanitarianism and Healthy Living through Food Reform.
ENQUIRERS WELCOMED

MEMBERSHIP :
Open to all who are in sympathy with the above objects.

SUBSCRIPTION :
Seven Shillings and Six Pence (7/6) per annum including the Society's Newsletter.

HON. SECRETARY :
Mrs. R. McMaster, P.O. Box 454, Auckland, CI.
Literature and Guidance in Food Reform Available.

VEGETARIANISM PRESERVES YOUTH, HEALTH AND HAPPINESS.

A SAFE WAY TO BECOME A VEGETARIAN
THE PROCESS of becoming a vegetarian without upsetting the digestive system and without undue bodily strain, and of maintaining optimum health and even, in some cases, restoring health, is really a very simple matter. There are a few facts which should be known, and when these are understood their application is easy. The purpose of this booklet is to provide those facts.

FOOD PRINCIPLES
Food is composed of seven principles, none of which can be eliminated from the diet, or drastically reduced, without producing unwelcome results. Their names and functions are as follows :
1. Carbohydrates (starches and sugars). - These are suppliers of heat and energy to the body. The over-eating of these causes fatty deposits in the muscles and often a water-logging of the system. If taken in insufficient quantities the body calls on other food principles needed for other purposes. Otherwise the body fat is re-absorbed and used for the purpose of maintaining the bodily activity. Carbohydrates give 4 calories (a measure of heat and energy) for every gram weight.
2. Fats. - Fats are concentrated heat and energy givers. Weight for weight they give 2 1/4 times as much heat and energy as do the carbohydrates (9 calories per gram). They also form the protective sheath for the nerves and help to maintain the health of the skin. Their presence in the skin helps the ultra-violet rays from sunlight to create Vitamin D.
3. Proteins. - The function of protein is to form all flesh, internal organs, hormones, skin, hair and nails. If insufficient carbohydrates and fats are eaten, proteins can be oxidised or burned away to produce heat and energy, as these are the first demands of the human body engine. When proteins are oxidised for this purpose the resultant oxidation products throw extra work upon the kidneys, and so this condition should be avoided if optimum health is to be maintained. Proteins are roughly divided into two classes.
First-class proteins are those which are capable of producing complete growth and are capable of maintaining body tissues in perfect condition. The proteins of milk, cheese, eggs, fish and meat are all first-class proteins.
Second-class proteins are those proteins which on their own are incapable of supplying all the building blocks required for maintenance and growth of the above-mentioned body tissues. The proteins which used to be classed in this division : Cereals (wheat, oats, maize, barley, rice and millet), nuts, legumes (peas, beans, lentils) ; but I notice since