Appendix 1

Discussion Of Diet And Recipes

Many of my students and readers have asked me to outline a diet for them. As I have already pointed out in Lesson Two, this is difficult to do since food requirements and tastes vary not only with the individual but also with one's age. Here, for instance, is my own diet, which would hardly satisfy most people, partly because I am a vegetarian and partly because I take only one meal a day—for breakfast and dinner I eat very little.

UPON ARISING:          A glass of water which has been kept overnight
                                       in a copper tumbler, taken with or without lemon.

BREAKFAST:                A cup of soya-bean milk or cereal coffee.
                                       Some almonds and raisins.
                                       A grapefruit or orange eaten with the white rind
                                       and part of the skin (the fruit organically grown
                                       and free of poisonous spray), or a papaya.

BETWEEN MEALS:      I drink plenty of water, some fresh fruit and
                                       vegetable juices, and eat fruit in season.

LUNCH:                         Soup
                                       Green salad with or without dressing
                                       1 cooked vegetable or 1 raw vegetable or a
                                       serving of any one of the following: cooked soya
                                       bean curds, brown rice, or groats, or a baked
                                       potato with oil or butter and soya sauce or
                                       vegetable salt (the skin of  the potato is included).

EVENING MEAL:         A cup of cereal coffee with honey
                                       A sliced tomato with cheese or egg yolk or yogurt
                                       with honey and wheat germ or a slice of whole
                                       grain or whole wheat bread with avocado and
                                       vegetable salt.

BEFORE RETIRING:     A glass of water.

Since the Hay Diet, which gets its name from its originator, Dr. William Howard Hay, has been brought again to the attention of the public, I have had repeated requests to explain it. This diet classifies foods so that carbohydrates are separated from proteins and from acid and sulfur-content foods; they are not to be eaten together at any one meal. The reason for this is that alkaline-forming foods and acid-forming foods each require different conditions for their proper digestion.

Starch should be well masticated, so that it may be converted into glucose by the saliva before it leaves the mouth—in the stomach it lies almost idle until it passes through the duodenum into the intestine where it is digested again. Protein, on the contrary, is digested mainly in the stomach, where gastric juices begin to secrete as soon as the protein reaches it. If carbohydrates are present in the stomach at the same time, they start fermenting because the acid in the gastric juices affects the starch, thereby creating gas and acidity. The same thing happens when starch is eaten together with foods containing acid, such as lemons and other citrus fruits, tomatoes or vinegar, or with sulfurous food such as cabbage, peas, beans, cauliflower, Brussels sprouts or eggs. This classification of foods is especially beneficial for people suffering from indigestion and gas.

The Hay Diet Food Classification

Items from columns A & B do not combine with each other. Neutral items combine with both.

A

PROTEINS

Brains
Buttermilk
Cheese
Clams
Crabs
Eggs
Fish
Game
Gelatin
Meats
Milk
Nuts
Oysters

FRUIT

Apples
Apricots
Berries
Cherries
Currants
Grapes
Grapefruit
Kumquats
Lemons
Limes
Mangoes
Oranges
Peaches
Pears
Prunes
Pineapple
Plums

NEUTRAL

Artichokes (cone) Asparagus
Beans (snap) Beans (dried) * Beans (green) * Beet tops
Broccoli * Brussels sprouts * Cabbage Cauliflower # Celery
Chard
Corn (tender) Dandelion greens Eggplant
Kale
Kraut
Leeks
Lentils *
Lettuce
Lima beans (green) *
Mushrooms
Okra
Onions *
Peas (green)*
Peas (dried)
Peppers (green)
Pumpkin Spinach Squash
Vegetable marrow
 
B

STARCH

Artichokes (Jerusalem)
Bread (whole grain)
Bread (white)
Cereals (whole grain)
Cereals (refined)
Chestnuts, cooked
Corn (mature)
Corn starch
Flour (whole grain)
Flour (white)
Gravies (white flour)
Macaroni
Oatmeal
Pastries
Peanuts
Popcorn
Potatoes (in jackets)
Sago
Rice (whole)
Rice (polished)
Spaghetti
Soup, with white flour
thickening Tapioca

SWEETS

Candies
Ice-cream (commercial)
Jellies
Jams
Preserves
Syrup refined
Pomegranates Tangerines Tomatoes Raisins

ROOTS

Beets
Carrots
Celery
Kohlrabi
Mangelwurzel
Parsnips
Radishes
Rutabagas
Turnips

SALADS and LETTUCE (all kinds)

Chicory
Chives
Cucumber
Garlic
Onions (green)
Parsley
Watercress

APPENDIX I

White sugar

FATS (not more than three in one meal)

Avocado
Butter
Coconut
Cream
Egg yolks
Fats (animal)
Lard
Nuts
Oils

SUGARS (not more than two in one meal)

Bananas (ripe)
Dates
Figs
Honey
Maple sugar
Maple syrup
Prunes
Raisins
Sugar (raw, brown)
Persimmons
 
Italicized items are not recommended at all. Items marked with an asterisk may be eaten together with salads, vegetables or fruit as a main course, provided no other proteins or starches are included. They are not recommended for people suffering from gas. Cabbage should not be eaten by people troubled by indigestion.

As already mentioned, no cooked sulfur foods such as cabbage, cauliflower, turnips, peas, beans, etc., are to be combined with starches, as this produces gas.

Lean meat, game, poultry, liver, kidneys, heart, sweetbreads and fish may be eaten prepared in any way except fried or with the addition of breadcrumbs or sauces and gravies thickened with flour.

Cleansing Diet

There are several good ways to cleanse the system. One way is to stay from five to ten days on a mono diet, that is, to eat as much as one likes of any one of the following:

(a) Watermelon—especially good for cleansing the kidneys. If you feel too hungry, eat a slice of whole wheat bread or whole wheat wafers.

(b) Grated raw apples and herb tea with lemon—especially good for people suffering from dysentery, colitis or sprue. (The apples should be grated on plastic, glass or stainless-steel graters.)

(c) Fresh grapes, unsprayed, in order to avoid danger of poisoning. This mono diet is beneficial for the liver.

(d) Coconut water only—cleanses the liver and alkalizes the system.

(e) Papaya with lemon juice—very good for the intestinal tract.

(f) Grapefruit and/or orange juice—alkalizes the system.

A less rigid cleansing diet was sent me by one of my students who lives on a farm near New York City, where she grows her own vegetables and fruit. By doing the Yoga breathing exercises and Yoga postures and keeping this diet, she completely overcame a bad asthmatic condition. Here it is:

Health Diet

ON ARISING:                1 glass of water with fresh lemon juice.

BREAKFAST:                Any herb tea or coffee substitute or raw cow's,
                                       goat's, butter-, or soya-bean milk. Whole grain
                                       cereal sweetened with honey or date or raw sugar,
                                       or 1 slice whole grain bread with date or almond
                                       butter or small dish of stewed fruit or any fresh
                                       fruit in season.

BETWEEN MEALS:      Water
                                       Fruit or vegetable juice or fruit eaten out of hand.

LUNCH:                         Buttermilk or herb tea or cereal coffee.
                                       Salad made with any raw greens, including
                                       especially watercress and parsley, with a dressing
                                       made of juice of 1 lemon, vegetable salt and saf-
                                       flower, sunflower, sesame or soya-bean oil.
                                       1 slice whole grain bread or baked potato.
                                       Yogurt or cottage cheese or sour cream with any
                                       fruit.

DINNER:                        Herb tea or cereal coffee. Vegetable broth.
                                       Celery sticks, carrots and sliced cucumbers.
                                       1 serving of either meat, fish, poultry, cheese,
                                       eggs or nuts.
                                       1 serving of a vegetable grown above ground.
                                       1 serving of a vegetable grown below ground.
                                       Fresh fruit or stewed fruit or raisins and nuts.
                                       Take a spoonful of saf-flower, sunflower, sesame,
                                       soya-bean or cod liver oil, four hours after your
                                       last meal.

Reducing Diet

UPON ARISING:           One glass of water with fresh lemon juice.

LUNCH:                         Salad (no dressing except lemon juice).
                                       1 cup of soup (no cream, butter or flour).
                                       1 soft boiled egg or soya bean cake 1 or 32 ozs.
                                       lean meat r fish, broiled, baked or
                                       roasted.
                                       1 Soya bean cake is known as Tofu in Chinese
                                       and Japanese restaurants and markets. As already
                                       mentioned, its protein content is higher than that
                                       of cheese, meat, milk, or eggs, and it is not acid-
                                       forming.
                                       Celery sticks, raw carrots, radishes, cucumbers,
                                       etc.
                                       Fruit in season. Skim milk or buttermilk, 8 fl. ozs.

DINNER:                        1 cup of soup.
                                       1 boiled egg or piece of cheese.
                                       2 cup serving of vegetable. Salad (no dressing
                                       except lemon juice).
                                       Skim milk or buttermilk, 8 fl. ozs., or yogurt.
                                       2 cup serving of fruit.
                                       Herb tea or cereal coffee with skim milk (no
                                       cream or sugar).
EVENING SNACK:      Any kind of fresh fruit, fruit juice, or vegetable
                                       juice.

Diet for People Over Thirty-five

Our body reaches its full maturity around the age of twenty-eight. By the time we reach the age of thirty-five, the body gradually begins to decrease its activities and the life-processes slow down their pace.

Therefore, if we want to remain healthy and youthful we should accordingly make certain changes in our diet and eating habits so as not to overburden the digestive system with extra work.

After the age of approximately thirty-five we should start cutting down on all saturated fats such as lard, bacon, butter, nuts and nut butter, and on refined carbohydrates like bread, pastries, pies, macaroni and other products containing white flour and white sugar. We should eliminate them completely around the age of sixty, after which even eggs and potatoes should be eaten sparingly. The same is true of all other starchy and sulfurous foods which create gas when eaten together during the same meal. (See pages 183-184, the Hay Diet food classification.)

Fried food is never good for anyone, and should be given up completely after the age of about thirty-five. Our food should be steamed or boiled,2 baked or broiled. Raw foods like fruit and vegetables may be also juiced or grated, if desired.

A glass of water with lemon juice every morning and a pint of buttermilk a day should never be omitted. The following items are especially recommended for people over thirty-five: Buttermilk, cottage cheese, soya bean products (milk, Tofu or soya bean curds, cheese), fish, shrimps, oysters, lean meat; alfalfa sprouts, bell-peppers, carrots and carrot juice, fresh corn, dandelions, endive, parsley, romaine, watercress. Included also are foods that contain vitamins, minerals and protein in abundance, such as grapefruit, oranges, lemons, apricots, grapes, figs, dates, raisins, plums, prunes, boysenberries, strawberries, raspberries, cantaloupe, watermelon and papayas.

2 The best method is to cook over a slow fire, without water, in tightly covered stainless steel utensils.

3 Wash 3 or 4 medium size, unpeeled potatoes and simmer, covered in 1 quart of water for about an hour. Strain through a cloth and drink the water.

One of the best alkalizing drinks is potato water,3 which helps the system to eliminate impurities. People suffering from arthritis are especially benefited by drinking potato water first thing in the morning, at least once during the day, and the last thing at night. They should also eat one or two finely-grated potatoes, skin included, every day. This may be added to salads, soups or vegetables directly before serving.

The Indians claim that people afflicted with arthritis should always keep a raw unpeeled winter-crop potato close to their skin. As soon as the potato becomes either very hard or very soft, it should be discarded and replaced by a fresh one. I myself have seen a woman who previously had hardly been able to move her fingers open and close her fists a week after she started playing around with a potato. She kept it in her apron pocket during the day, holding it in her hands whenever she had the chance. At night, to prevent the potato from rolling away, she slipped her hand, with the potato in it, into a stocking.

Since there is no risk o£ any kind involved in holding a potato, and since you may even start a new fashion by wearing one around the neck like a medallion, you could safely try this experiment. Just be sure to remember that the potato must be a winter-crop one. And let me know the results.

Recipes

SALAD:

One head romaine or any other green salad, except iceberg lettuce, which contains almost no chlorophyll plus Watercress, parsley, tomatoes, green onions, chopped celery, fresh cucumber, finely cut bell-peppers, alfalfa sprouts or bean sprouts, any herb, mint leaves, grated carrots or grated beets, in any combination desired. Sunflower seeds or pinion nuts to taste (1-2 heaping tablespoons).

Combine the above ingredients, breaking the salad into small pieces by hand. Directly before serving add any of the following dressings:

Dressings:

(a) Lemon juice, oil, soya sauce or vegetable salt, honey, Sesame Tahini (available in health food stores), in any combination to taste. The general rule is about 2 parts oil to 1 part lemon juice.

(b) Sour cream with honey water.

(c) Oil, lemon, grated Roquefort cheese, in any combination desired.

(d) Egg yolk, lemon juice, salt, honey, in any combination desired.

(e) Buttermilk, grated onion, vegetable salt, a dash of curry powder.

SOUPS:

Cauliflower Soup:
1 medium cauliflower
1 medium onion, chopped
1 medium carrot, diced 6 cups water
3 laurel leaves
Soya sauce to taste
Seasoning to taste

Boil carrot and bay leaves for about 15 minutes. Add cauliflower cut up into flowerets and the chopped onion. Simmer, covered, until cauliflower is tender. Remove laurel leaves. Season and serve. Serves 4 liberally.

Spinach Soup:

1 package chopped spinach
1 large carrot
1 medium onion, chopped fine
1 medium potato (optional)
4 cups water
3 laurel leaves
Juice of 1/2 lemon
Seasoning to taste
Hard-cooked eggs, 1 per serving

Simmer all ingredients, except lemon juice, together, tightly covered, for about half an hour. Add lemon juice and seasoning. Serve with sliced hard-cooked eggs. Serves

4 generously.
Carrot Soup:
4 medium carrots
1 large onion
4 cups water
2 laurel leaves
1 tablespoon oil or butter

Seasoning to taste
Chopped parsley for garnish

Combine all ingredients, bring to a boil and simmer, tightly covered, until vegetables are tender. Sprinkle with fresh parsley. Serves 4 generously.

Pea Soup:

3/4 package split peas
1 whole large onion
1 medium onion, chopped and sautéed in a little oil
6 cups water
3 laurel leaves

Seasoning to taste

Combine all ingredients, except sautéed onion, bring to a boil and simmer, covered, for about an hour or until peas are soft. Remove laurel leaves and the whole onion. Add the cooked chopped onion and simmer a few minutes longer. Season to taste. Serves 4 generously.

ELECTRIC BLENDER RECIPES

Soups may also be made by using an electric blender. These soups will be ready within 10 or 15 minutes. Here are some recipes for such soups:

Carrot Soup:

4 medium carrots
1 large onion
1 laurel leaf
4 cups water

Seasoning to taste

Cut up onion and carrot and boil with laurel leaf for 5-6 minutes. Remove laurel leaf. Allow to cool off, put in blender and mix for 2-3 minutes. Put back on low flame for another 5 minutes. Season to taste. Add a little oil or butter if desired. Serves 4.

The above recipe may be varied according to your own preference. Here are a few suggestions:

Celery and Leek Soup:

1/4 bunch celery, broken into small pieces, with strings removed
2 leeks, cut into pieces
1 medium potato
4 cups water Seasoning to taste
Proceed as for Carrot Soup directly above. Serves 4.

Potato Soup:

2 medium potatoes, diced
1 onion, diced
4 cups water
1 laurel leaf (optional)
1-2 tablespoons oil or butter

Seasoning to taste
Proceed as for Carrot Soup made in blender. Serves 4.

Cauliflower Soup:

1 small cauliflower
1 onion
4 cups water
1 laurel leaf (optional)
Seasoning to taste

Proceed as for Carrot Soup made in blender. Serves 4.

VARIOUS DISHES:

Cauliflower Casserole:

1 large cauliflower
2 medium onions, sautéed in a little oil
3 tablespoons grated Parmesan or Cheddar cheese

1 cup thin white sauce, with a little tomato sauce added Seasoning to taste

Cut cauliflower into small flowerets and boil, covered, in a little water until nearly done. Reserve water. Cover bottom of a Pyrex dish with the cooked onions, arrange cauliflower over them. Make white sauce, using the water in which cauliflower was boiled. Add tomato sauce to taste. Pour over cauliflower, sprinkle with cheese and dot with butter. Bake in 375 oven for 20-30 minutes. Serves 4-6.

Soya Bean Milk:

3/4 cup soya beans, soaked overnight
2 cups water
1 teaspoon salt
11/2 tablespoons brown sugar
3 cups water
 
In an electric blender, combine the soaked beans with 2 cups of water and blend at medium speed for 2 minutes. Pour into saucepan; add salt and brown sugar; bring to a boil, stirring constantly, and simmer for about 2 minutes. Strain, reserving residue. Return residue to saucepan, add 3 more cups of water, and repeat the process. Strain again and add this second batch of liquid to the first. If too thick, dilute with a little water. Keep in refrigerator. Shake before using. Yield, 5 cups.

Spinach Souffle:

2 packages spinach
1 or 2 tablespoons dry mushrooms, soaked in water for
1/2 hour or an equivalent amount of fresh mushrooms
2 eggs, separated
3 tablespoons grated cheese
1/2 cup hot milk

Seasoning to taste

Dash of nutmeg
1 clove garlic, finely chopped
Soya oil

Boil spinach, drain well and chop coarsely. Combine egg yolks with milk, taking care not to curdle, and cook over very slow fire, stirring constantly, until mixture begins to thicken. Add to spinach. Season to taste with salt and nutmeg.

Cut up mushrooms and sauté in soya oil with the chopped garlic for 5-10 minutes. Add to spinach. Whip egg whites very stiff and fold into the mixture. Pour into casserole and bake in 375° oven for about 30 minutes. Serves 4-6.

Mushroom Sauce:

1/2 lb. fresh mushrooms or l1/2 ounces dry mushrooms
1 tablespoon cooking oil
1 medium onion, finely chopped
1 clove garlic, finely chopped
Salt and pepper to taste
Sour cream to taste
Chopped parsley for garnish
 
If dry mushrooms are used, soak in water to cover for half an hour. Reserve water. Chop mushrooms but do not peel. Sauté onion and garlic in oil until transparent, add mushrooms and continue cooking over low flame, covered, until mushrooms are limp—about 10 minutes. Add a little of the water in which mushrooms have soaked to make a sauce. Season to taste, add sour cream and let bubble up. Simmer another 5-6 minutes. Add fresh parsley last.

Sauerkraut Salad:

1 lb. fresh sauerkraut
1 medium apple, diced
1 small onion, finely chopped
1 heaping tablespoon caraway seeds
2-3 tablespoons cooking oil
1 teaspoon honey

Sprinkle sauerkraut with caraway seeds. Add oil and honey, mix thoroughly and let stand at least half an hour, so that seeds will soften. Add chopped apple, mix again and serve. 4-6 servings.

Carrot-Rice-Nut Loaf:

4 whole eggs, lightly beaten
5 tablespoons vegetable oil
1 teaspoon vegetable salt
3 cups grated carrots
2 cups cooked brown rice
2 cups chopped walnuts
1 medium onion, chopped
1 green pepper, chopped (optional)

Combine eggs, oil and salt until thoroughly blended. Add other ingredients and mix thoroughly. Pour into lightly-greased casserole, press down lightly, and bake in 375° oven for 30 minutes. Serves 6.

Eggplant Steaks:

1 large eggplant, cut into w-inch slices
Salt and pepper to taste Butter
Season eggplant slices, dot each with butter and arrange in broiler. Broil under medium flame until tender. Serves 4.

Spinach and Rice Ring:

2 packages spinach, cooked and chopped
3/4 cup milk
2 whole eggs, lightly beaten
11/2 cups cooked brown rice
1 small onion, grated
Dash of nutmeg (optional)
Seasoning to taste
Mix all ingredients together, adding milk and beaten egg last. Bake in 400° oven for 30 minutes. Serves 4.

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