Cook all vegetables only as long as is required to make them soft enough for easy mastication. Do not throw away a drop of the water in which such vegetables as carrots, beets, asparagus, oyster plant, egg plant, etc., have been cooked. Use what is left for the making of soups and sauces.

The organic mineral salts contained in the vegetables readily boil out into the water. If the vegetables, as is the usual custom, are boiled in a large quant.i.ty of water, then drained or, what is still worse, pressed out, they have lost their nutritive and medicinal value. The mineral salts have vanished in the sink, the remains are insipid and indigestible and have to be soaked in soup stock and seasoned with strong condiments and spices to make them at all palatable.

Fruits and Berries

Next to the leafy vegetables, fruits and berries are the most valuable foods of the organic minerals group. Lemons, grapefruit, oranges, apples are especially beneficial as blood purifiers. Plums, pears, peaches, apricots, cherries, grapes, etc., contain large amounts of fruit sugars in easily a.s.similable form and are also very valuable on account of their mineral salts.

The different kinds of berries are even richer in mineral salts than the acid and subacid fruits. In the country homes of Germany they are always at hand either dried or preserved to serve during the winter not only as delicious foods but also as valuable home remedies.

Fruits and berries are best eaten raw, although they may be stewed or baked. Very few people know that rhubarb and cranberries are very palatable when cut up fine and well mixed with honey, being allowed to stand for about an hour before serving. Prepared in this way, they require much less sweetening and therefore do not tax the organism nearly as much as the ordinary rhubarb or cranberry sauce, which usually contains an excessive amount of sugar.

Cooking of Fruits

It is better to cook apples, cranberries, rhubarb, strawberries, and all other acid fruits without sugar until soft, and to add the sugar afterward. Much less sugar will be required to sweeten them sufficiently than when the sugar is added before or during the cooking.

Dried fruits rank next to the fresh in value, as the evaporating process only removes a large percentage of water, without changing the chemical composition of the fruit in any way. Prunes, apricots, apples, pears, peaches and berries may be obtained in the dried state all through the year. Dates, figs, raisins and currants also come under this head.

Olives are an excellent food. They are very rich in fats (about 50 percent), and contain also considerable quant.i.ties of organic salts.

They are therefore a good subst.i.tute for animal fat.

Avoid factory-canned fruits. In the first place, they have become deteriorated by the cooking process and secondly, they usually contain poisonous chemical preservatives. Home-preserved fruits and vegetables are all right providing they do not contain too much sugar and no poisonous preservative.

Bananas differ from the juicy fruits in that they consist almost entirely of starches, dextrines and sugars. They belong to the carbohydrate groups and should be used sparingly by people suffering from intestinal indigestion.

However, we do not share the belief entertained by many people that bananas are injurious under all circ.u.mstances. We consider them an excellent food, especially for children.

Mixing Fruits and Vegetables

Many people, when they first sit down to our table, are horrified to see how we mix fruits and vegetables in the same meal. They have been taught that it is a cardinal sin against the laws of health to do this. After they overcome their prejudice and partake heartily of the meals as we serve them, they are greatly surprised to find that these combinations of vegetables and juicy fruits are not only harmless, but agreeable and highly beneficial.

We have never been able to find any good reason why these foods should not be mixed and our experience proves that no ill effects can be traced to this practice except in very rare instances. There are a few individuals with whom the mixing of fruits and vegetables does not seem to agree. These, of course, should refrain from it. We must comply with idiosyncrasies until they are overcome by natural living.

Eating fruits only or vegetables only at one and the same meal limits the selection and combination of foods to a very considerable extent and tends to create monotony, which is not only unpleasant but injurious. The flow of saliva and of the digestive juices is greatly increased by the agreeable sight, smell and taste of appetizing food and these depend largely upon its variety.

With very few exceptions, every one of our patients (and we have in our inst.i.tution as fine a collection of dyspeptics as can be found anywhere) heartily enjoys our mixed dietary and is greatly benefited by it.

Mixing Starches and Acid Fruits

Occasionally we find that one or another of our patients cannot eat starchy foods and acid fruits at the same meal without experiencing digestive disturbances. Whenever this is the case, it is best to take with bread or cereals only sweet, alkaline fruits such as prunes, figs, dates, raisins, or, in their season, watermelons and cantaloupes or the alkaline vegetables such as radishes, lettuce, onions, cabbage slaw, etc. The acid and subacid fruits should then be taken between those meals which consist largely of starchy foods.

A Word About the Milk Diet

When we explain that the natural diet is based upon the chemical composition of milk because milk is the only perfect natural food combination in existence, the question comes up: "Why, then, not live on milk entirely?" To this we reply: While milk is the natural food for the newborn and growing infant, it is not natural for the adult. The digestive apparatus of the infant is especially adapted to the digestion of milk, while that of the adult requires more solid and bulky food.

Milk is a very beneficial article of diet in all acid diseases, because it contains comparatively low percentages of carbohydrates and proteins and large amounts of organic salts.

However, not everybody can use milk as a food or medicine. In many instances it causes biliousness, fermentation and constipation.

In cases where it is easily digested, a straight milk diet often proves very beneficial. As a rule, however, it is better to take fruits or vegetable salads with the milk.

Directly with milk may be taken any sweetish, alkaline fruits such as melons, sweet pears, etc., or the dried fruits, such as prunes, dates, figs, and raisins, also vegetable salads. With the latter, if taken together with milk, little or no lemon juice should be used.

All acid and subacid fruits should be taken between the milk meals.

A patient on a milk diet may take from one to five quarts of milk daily, according to his capacity to digest it. This quant.i.ty may be distributed over the day after the following plan:

Breakfast: One to three pints of milk, sipped slowly with any of the sweetish, alkaline fruits mentioned above, or with vegetable salads composed of lettuce, celery, raw cabbage slaw, watercress, green onions, radishes, carrots, etc

10:00 A.M.: Grapefruit, oranges, peaches, apples, apricots, berries, grapes or other acid and subacid fruits.

Luncheon: The same as breakfast.

3:00 P.M. The same as 10 a.m.

Supper: The same as breakfast. An orange or apple may be taken before retiring.

When it is advisable to take a greater variety of food together with large quant.i.ties of milk, good whole grain bread and b.u.t.ter, cream, honey, cooked vegetables, moderate amounts of potatoes and cereals may be added to the dietary.

b.u.t.termilk

b.u.t.termilk is an excellent food for those with whom it agrees. In many instances a straight b.u.t.termilk diet for a certain period will prove very beneficial. This is especially true in all forms of uric acid diseases.

Sour milk or clabber also has excellent medicinal qualities and may be taken freely by those with whom it agrees.

Drinks

It has been stated before that coffee, tea and alcoholic beverages should be avoided.

Instead of the customary coffee, tea or cocoa, delicious drinks, which are nutritious and at the same time nonstimulating, may be prepared from the different fruit and vegetable juices. They may be served cold in hot weather and warm in winter. Recipes for fruit and vegetable drinks will be included in our new Vegetarian Cookbook, now in preparation.

If more substantial drinks are desired, white of egg may be added or the entire egg may be used in combination with prune juice, fig juice or any of the acid fruit juices. Other desirable and un.o.bjectionable additions to beverages are flaked nuts or bananas mashed to a liquid.

The juice of a lemon or an orange, unsweetened, diluted with twice the amount of water, taken upon rising, is one of the best means of purifying the blood and other fluids of the body and, incidentally, clearing the complexion. The water in which prunes or figs have been cooked should be taken freely to remedy constipation.

As a practical ill.u.s.tration, I shall describe briefly the daily dietary regimen as it is followed in our sanitarium work.

Breakfast consists of juicy fruits, raw, baked or stewed, a cereal (whole wheat steamed, cracked wheat, shredded wheat, corn flakes, oat meal, etc.), and our health bread with b.u.t.ter, cottage cheese or honey. Nuts of various kinds, as well as figs, dates, or raisins, are always on the table. To those of our patients who desire a drink, we serve milk, b.u.t.termilk or cereal coffee.

Twice a week we serve eggs, preferably raw, soft boiled or poached.

Luncheon is served at noontime and is composed altogether of acid and subacid fruits, vegetable salads or both. We have found by experience that, by having one meal consist entirely of fruits and vegetables, the medicinal properties of these foods have a chance to act on the system without interference by starchy and protein food elements.

Dinner is served to our patients between five and six. The items of the daily menu comprise relishes, such as radishes, celery, olives, young onions, raw carrots, etc., soup, one or two cooked vegetables, potatoes, preferably boiled or baked in their skins, and a dessert consisting of either a fruit combination or a pudding.

We serve soup three times a week only, because we believe that a large amount of fluid of any kind taken into the system at meal time dilutes and thereby weakens the digestive juices. For this reason it is well to masticate with the soup some bread or crackers or some vegetable relish.

As drinks we serve to those who desire it water, milk or b.u.t.termilk.