Ingredients:

6 Cups Egg Whites
6 Tablespoons Soy Sauce
1/2 Teaspoon Black Pepper
1 Cup Diced Onions
1 Green Pepper – Diced
4 Tablespoons Green Chili
12 Tablespoons Fresh Chives
1 Lb. Soft Tofu
2 Fresh Tomatoes – Diced
5 Garlic Cloves – Minced

Directions:

1) Mix egg whites, soy sauce, tofu (crumbled), and black pepper in a bowl.
2) Cook onions, garlic, tomatoes, chili, and chopped pepper in a non-stick skillet.
3) Add egg mixture to skillet and scramble until cooked.

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1. Vegetable Lasagne
2. Tofu Pancakes
3. Tomato Basil Fritatta

Ingredients:

1 Cup Tofu
3 Tablespoons Whole Wheat Flour
2 Tablespoons Rice/Soy Milk
1/2 Tablespoon Vanilla
3/4 Tablespoon Baking Powder
3 Tablespoons Maple Syrup

Directions:

1) Crush Tofu in a bowl and mix with other dry ingredients.
2) Add wet ingredients and stir.
3) Spread batter on cookie sheet and cook at 375 for 25 minutes.
4) Add topping of your choice.

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2. Spinach Tofu Wrap
3. Scrambled Mexican Tofu

Ingredients:

Whole Wheat Flour
1 Box Pizza Crust Mix
2/3 Cup Ricotta Cheese
1 Green Pepper – Sliced Thinly
1/3 Teaspoon Dried Basil
2 Tablespoons Vegetable Oil
2 Cloves Garlic – Mashed
1/8 Teaspoon Salt
6 Oz Shredded Cheese (Your Choice)
1 Small White Onion – Sliced
4-5 White Mushrooms – Sliced Thinly

Directions:

1. Preheat oven to 450 degress.
2. Make pizza crust according to directions.
3. Mix ricotta cheese, vegetables and seasonings.
4. Sprinkle shredded cheese over pizza.
5. Add vegetables.
6. Cook in oven for at least 10 minutes.
7. Cool and serve!

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1. Two Cheese Mushroom Pizza
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3. Pizza

Ingredients

10 Slices Whole Wheat Bread
20 Slices Cheese
2 Tablespoons Butter
3 Tomatoes – Sliced

Instructions

1. Place 10 slices of whole wheat bread on a lined cookie sheet.
2. Butter each piece of bread.
3. Add two slices of cheese and slices of tomato to five slices of bread.
4. Close sandwiches and bake in oven at 400 degress until bread is browned and cheese is melted.

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1. Reuben Sandwich
2. Tomato Sandwich
3. Grilled Cheese

Ingredients:

1/4 Cup Soy Sauce
1 Cup Oats
1/4 Cup Water
1/2 Cup Diced Cabbage
2 Cups Egg Whites
Garlic Powder
Onion Powder

Directions:

1. Preheat oven 400 degrees.
2. Mix ingredients thoroughly.
3. Bake ingredients for 20 minutes.
4. Add ingredients to burger bun.
5. Serve!

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1. Veggie Sandwich
2. Oatmeal Raisin Cookies
3. Vegetable Quiche

Ingredients:

2 English muffins, split and toasted
1/2 Avocado – Mashed
1/2 Cup Shredded Cheddar Cheese
1/2 Purple Onion – Chopped
2 Tablespoons Ranch Dressing
2 Tablespoons Sesame Seeds
1/2 Small Tomato – Sliced

Directions:

1. Preheat oven.
2. Spread mashed avocado over open-faced english muffin halves.
3. Add tomato, onion, sesame seeds, and cheddar cheese.
4. Place muffin halves on sheet and bake in oven.
5. Add dressing, close sandwiches and serve.

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1. Reuben Sandwich
2. Vegetarian Sandwich
3. Tomato Cheese Sandwich

The best method of cooking rice is by steaming it. If boiled in much water, it loses a portion of its already small percentage of nitrogenous elements. It requires much less time for cooking than any of the other grains. Like all the dried grains and seeds, rice swells in cooking to several times its original bulk. When cooked, each grain of rice should be separate and distinct, yet perfectly tender.

Steamed rice.
————-

Soak a cup of rice in one and a fourth cups of water for an hour, then add a cup of milk, turn into a dish suitable for serving it from at table, and place in a steam-cooker or a covered steamer over a kettle of boiling water, and steam for an hour. It should be stirred with a fork occasionally, for the first ten or fifteen minutes.

Boiled rice (japanese method).
——————————

Thoroughly cleanse the rice by washing in several waters, and soak it overnight. In the morning, drain it, and put to cook in an equal quantity of boiling water, that is, a pint of water for a pint of rice. For cooking, a stewpan with tightly fitting cover should be used. Heat the water to boiling, then add the rice, and after stirring, put on the cover, which is not again to be removed during the boiling. At first, as the water boils, steam will puff out freely from under the cover, but when the water has nearly evaporated, which will be in eight to ten minutes, according to the age and quality of the rice, only a faint suggestion of steam will be observed, and the stewpan must then be removed from over the fire to some place on the range, where it will not burn, to swell and dry for fifteen or twenty minutes.

Rice to be boiled in the ordinary manner requires two quarts of boiling water to one cupful of rice. It should be boiled rapidly until tender, then drained at once, and set in a moderate oven to become dry. Picking and lifting lightly occasionally with a fork will make it more flaky and dry. Care must be taken, however, not to mash the rice grains.

Rice with fig sauce.
——————–

Steam a cupful of best rice as directed above, and when done, serve with a fig sauce. Dish a spoonful of the fig sauce with each saucer of rice, and serve with plenty of cream. Rice served in this way requires no sugar for dressing, and is a most wholesome breakfast dish.

Orange rice.
———–

Wash and steam the rice. Prepare some oranges by separating into sections and cutting each section in halves, removing the seeds and all the white portion. Sprinkle the oranges lightly with sugar, and let them stand while the rice is cooking. Serve a portion of the orange on each saucerful of rice.

Rice with raisins.
——————-

Carefully wash a cupful of rice, soak it, and cook as directed for Steamed Rice. After the rice has began to swell, but before it has softened, stir into it lightly, using a fork for the purpose, a cupful of raisins. Serve with cream.

Rice with peaches.
——————

Steam the rice and when done, serve with cream and a nicely ripened peach pared and sliced on each individual dish.

Browned rice.
————-

Spread a cupful of rice on a shallow baking tin, and put into a moderately hot oven to brown. It will need to be stirred frequently to prevent burning and to secure a uniformity of color. Each rice kernel, when sufficiently browned, should be of a yellowish brown, about the color of ripened wheat. Steam the same as directed for ordinary rice, using only two cups of water for each cup of browned rice, and omitting the preliminary soaking. When properly cooked, each kernel will be separated, dry, and mealy. Rice prepared in this manner is undoubtedly more digestible than when cooked without browning.

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On the subject of Hygiene of Digestion, we quote a few paragraphs from Dr. Kellogg's work on Physiology, in which is given a concise summary of the more important points relating to this:

"The hygiene of digestion has to do with the quality and quantity of food eaten, in the manner of eating it.

If the food is eaten too rapidly, it will not be properly divided, and when swallowed in coarse lumps, the digestive fluids cannot readily act upon it. On account of the insufficient mastication, the saliva will be deficient in quantity, and, as a consequence, the starch will not be well digested, and the stomach will not secrete a sufficient amount of gastric juice. It is not well to eat only soft or liquid food, as we are likely to swallow it without proper chewing. A considerable proportion of hard food, which requires thorough mastication, should be eaten at every meal.

Drinking Freely at Meals is harmful, as it not only encourages hasty eating, but dilutes the gastric juice, and thus lessens its activity. The food should be chewed until sufficiently moistened by saliva to allow it to be swallowed. When large quantities of fluid are taken into the stomach, digestion does not begin until a considerable portion of the fluid has been absorbed. If cold foods or drinks are taken with the meal, such as ice-cream, ice-water, iced milk or tea, the stomach is chilled, and a long delay in the digestive process is occasioned.

The Indians of Brazil carefully abstain from drinking when eating, and the same custom prevails among many other savage tribes.

Eating between Meals.
———————

The habit of eating apples, nuts, fruits, confectionery, etc., between meals is exceedingly harmful, and certain to produce loss of appetite and indigestion. The stomach as well as the muscles and other organs of the body requires rest. The frequency with which meals should be taken depends somewhat upon the age and occupation of an individual. Infants take their food at short intervals, and owing to its simple character, are able to digest it very quickly. Adults should not take food oftener than three times a day; and persons whose employment is sedentary say, in many cases at least, adopt with advantage the plan of the ancient Greeks, who ate but twice a day.

Simplicity in Diet.
——————-

Taking too many kinds of food at a meal is a common fault which is often a cause of disease of the digestive-organs. Those nations are the most hardy and enduring whose dietary is most simple. The Scotch peasantry live chiefly upon oatmeal, the Irish upon potatoes, milk, and oatmeal, the Italian upon peas, beans, macaroni, and chestnuts; yet all these are noted for remarkable health and endurance. The natives of the Canary Islands, an exceedingly well-developed and vigorous race, subsist almost chiefly upon a food which they call gofio, consisting of parched grain, coarsely ground in a mortar and mixed with water.

Eating when Tired.
—————–

It is not well to eat when exhausted by violent exercise, as the system is not prepared to do the work of digestion well. Sleeping immediately after eating is also a harmful practice. The process of digestion cannot well be performed during sleep, and sleep is disturbed by the ineffective efforts of the digestive organs. Hence the well-known evil effects of late suppers.

Eating too Much.
—————

Hasty eating is the greatest cause of over-eating. When one eats too rapidly, the food is crowded into the stomach so fast that nature has no time to cry, 'Enough,' by taking away the appetite before too much has been eaten. When an excess of food is taken, it is likely to ferment or sour before it can be digested. One who eats too much usually feels dull after eating."

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Ingredients:

8 Potatoes – Boiled
1 1/4 Cup Mayo
7 Eggs – Hard Boiled
Salt and Pepper
Sprinkle Of Red Pepper

Directions:

1. Peel and dice potatoes.
2. Unshell and quarter eggs.
3. Mix potatoes, eggs, mayo, salt, black pepper and red pepper in a bowl.
4. Serve or refrigerate.

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1. Potato Soup
2. Tomato Basil Fritatta
3. Cajun Barbeque Shrimp

Ingredients:

4 1/3 Cups Whole Wheat Flour
2 Tablepsoons Baking Powder
2 Tablespoons Maple Syrup
2/3 Cup Diced Peaches
2/3 Cup Fresh Blueberries
2 Egg Whites or Equivalent Amount of Egg Substitute
2-3 Cups Non-Fat Milk or Soy/Rice Milk

Directions:

1) Mix dry ingredients in a bowl.
2) Mix wet ingredients in a bowl.
3) Combine and mix wet and dry ingredients.
4) Pour 1/4 cup of batter at at time into a non-stick skillet and cook until golden brown.

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3. Healthy Blueberry Muffins