"The Bragg Crusades & Health Recipes changed my life K<^<i^ from sickness to health! am going stronger than ever I at 76 years young-Thanks to Bragg!" -Jack LaLanne and Paul Patricia Bragg's VEQETfTRIffK QOaRrtET REUPGS —^Patricia _^Paul C. BrBQS BrBgS N.D., Ph.D N.D., PhD Health & Beoufy Consultant Life Extension Specialist :~^^ \ This Book Could Change and Save Your Life! We are dedicating this book to all humans so they may live in radiant health &. have apain-free, ageless, tireless body by balancing their lives withgoodnutritiontoachievetheperfect, happy, healthy,longlife. Atlast! Here's abundant protein without meat. Let your health store be your "meat" market and save dollars and gain health. Here are recipesfor helping to gain & maintain health and youthfulness. "What to do" & In "How to do it" information for achieving super vitality, total health, & /-^ vegetarianism a long life! With blessings ofhealth, peace «^^y^>^ vX?^i:^^-<^^-*^--<-^~^lJ-^ ^rv "A -0r^- '4aM, Bragg VEGETARIAN GOURMENT RECIPES By PAUL C. BRAGG. N.D., Ph.D. LIFE EXTENSION SPECIALIST and PATRICIA BRAGG, N.D.. Ph.D. LIFE EXTENSION NUTRITIONIST Copyright © by Health Science. ~ All rights reserved under the International Copyright Union. Printed in the United States of America. Noportionofthis bookmay be reproducedorused inany manner without the written permission ofthe publisher, except by a reviewer who wishes to use brief quotations for a magazine, newspaper, radio ortelevision program. For information address: Health Science, Box 7, Santa Barbara, California, 93102. FAX Telephone (805) 968-1028, (805) 968-1001 - REVISED - © Copyright Health Science Ninth printing MCMXCII ISBN: 0-87790-046-0 Published in the United States by HEALTH SCIENCE - Box 7, Santa Barbara, Calif. 93102, USA .J^ 'C / PAUL BRAGG, C. N.D., Ph.D. LIFE EXTENSION SPECIALIST JOIN THE FUN AT THE BRAGG "LONGER LIFE, HEALTH & HAPPINESS CLUB" WHEN YOU VISIT HAWAII - IT'S FREE! PaulC. Bragg,daughterPatriciaand theirwonderful healthymembers ofthe Bragg "LongerLife, Health and Happiness Club" exercisedaily at the beautiful Fort DeRussy lawn, at the world famous Waikiki Beach in Honolulu, Hawaii. Membership is free and open to everyone who wishes to attend any morning - Monday through Saturday, from 9:00 to 10:30 a.m. for deep breathing, exercising, meditation, group singing. And on Saturday, after the class - health lectures on how to live a long, healthy life! Thegroupaverages75 to 125 perday, according to theseasons. From December to March it can go up to 200. When away lecturing, their dedicated leaders carry on until their return. Thousands have visited the clubfromaroundtheworldandthencarrythemessageofhealthandfitness to friends and relatives back home. Patricia extends an invitation to you and your friends tojoin the club for wholesome, healthy fellowship when you visit Honolulu, Hawaii. . . . Be sure also to visit the outer Hawaiian Islands (Maui, Kauai, Hawaii, Molakai) for a fulfilling, healthy vacation. Take time 12 for things — 1 Take time to Work it is thepriceofsuccess—. 2 Take time to Think it is the sourceofpow—er. 3 Take time to Play it is the secretofyouth—. 4 Take time to Read it is thefoundation ofknow—ledge. 5 Take time to Worship it is the highway of reverance and washes the dust ofearthfrom oureyes. — 6 Take time to Help and Enjoy Friends it is thesourceofhap—piness. 7 Take time to Love it is the one sacrament o—flife. 8 Take time to Dream it hitches the soul to th—e stars. 9 Take time to Laugh it is the singingthat helps—with life's loads. 10 Take timefor Beauty it is everywhere in nature.— 11 Take timefor Health it is the true wealth a—nd treasure oflife. 12 Take time to Plan it is the secret of being able to have time to take timeforthefirsteleven things. From the Bragg home to vour home we share our years ofheahh knowledge—years oflivingclose to GodandNatureandwhatjovs of fruitful, radiant living this produces—this my Father and I share with YOU and vour loved ones. With blessings for Health and Happiness, 3John:2Myd»arMend,Ipraythatavarythingmaygowallwithyou,andthatyoumayba Ingoodhaalth~a» I knowyou ara wallIn tplrlt. Introduction, by Patricia Bragg 1 Your Health Store Can Become Your "Meatless Butcher Shop" 4 Cured Meats May Cause Cancer 5 Animal Fats Can Be Harmful 7 Vegetarian Gourmet Cookery 7 Abundant Protein Without Meat 9 An Arduous Journey Without Meat 9 Health and Vitality in Africa's Atlas Mountains 10 Arab Vegetarians in the Sahara Desert 10 India Produces Many Strong People on a Vegetarian Diet .10 . 175 Years of Vegetarianism in England 11 Great Vegetarians of the Past 11 Fruitarians — A Type of Vegetarianism 12 Vegans — Another Type of Vegetarian 13 — Lacto-Vegetarians The Most Popular Type 14 Vegetarians Excel as Athletes 14 Degenerative Diseases in an Affluent Society 15 Animal Proteins and Fats Connected with Cancer 17 Our Malnourished Youth 18 Young People Awakening to Good Nutrition 19 A Meatless Diet Must Avoid Protein Deficiency 20 Bom 300,000 Retardates Each Year in the U.S.A 22 How to Solve Your Nutritional Problems 23 How Much Protein Does the Body Need? 24 Protein-Hungry Hair 25 SPROUTS, A tremendous Source of Vegetable Protein .26 . . You Must Have All the Amino Acids 27 Vegetarian Foods That are Rich in Amino Acids 27 B-12 Supplement Essential in Vegetarian Diet 28 RAW WHEAT GERM Also Essential in a Vegetarian Diet. .29 Contents Combine Good Nutrition with Exercise 31 BREWER'S YEAST - as a Vegetable Protein Plus .32 BUCKWHEAT Leads All Grains in Protein 33 Buckwheat Also Rich in Minerals and Vitamins 35 European Buckwheat (Groats) Recipe 36 Buckwheat Pancakes are Famous in American Cuisine .36 . — Caution Buckwheat Pancakes can be Fattening 37 Bragg Buckwheat Pancakes 38 No Salt! 39 Herbs and Garlic Add Nutrition 40 Do Not Use Monosodium Glutamate (MSG) 41 The Chinese Restaurant Syndrome 42 MUSHROOMS, An Ancient Nutritional Delicacy 45 Mushrooms, A Natural "Wonder Food" 45 MUSHROOM RECIPES: Mushroom Delight Sandwich 47 Herbs to Savor Mushrooms 47 Mushroom Herb Sauce 47 Buckwheat Groats or Kasha with Mushrooms 48 Mushroom Rice 48 Stuffed Mushrooms (Broiled) 49 Mushroom Barley Goulash 49 Sauteed Mushrooms on Whole Grain Toast 50 Mushroom Burgers 50 Mushroom Cheese Omelet 50 Protein Mushroom Loaf 51 Brown Rice Mushroom Loaf 51 Serbian Mushroom Vegetable Goulash 51 Hi-Protein Stuffed Baked Potato with Mushrooms ... .52 Mushroom Zucchini-Cheese Casserole 52 Vegetarian Mushroom Cutlets 53 Mushroom Lentil Burgers 53 Mushroom Soybean Patties 54 Stuffed Mushrooms 54 SESAME SEEDS - A Powerhouse of Nutrition 55 Sesame Seeds Were Loved by the Ancients 55 Sesame Seeds and Oil Popular in the United States ... .56 Contents The Secret of Using Sesame Seeds 56 Peanut Butter Sesame Balls 57 Sesame Seeds Go With Everything 57 TAHINI - Rich in Protein 57 Tahini Protein Spread 57 HULLED MILLET - Its Food and Protein Value 58 Hot Millet Cereal 58 Millet Casserole 58 BARLEY - A Good Source of Protein 59 Vegetable Barley Soup 59 CHINESE YOGURT OR TOFU 61 Chop Suey with Tofu 63 Vegetable Casseroles Using Tofu 64 Tofu Casserole Supreme 65 Tofu and Scrambled Eggs 65 MEXICO GIVES US DELICIOUS MEATLESS PROTEIN DISHES 67 Tostada 67 Vegetarian Chih No Came 68 Pinto Beans 68 Tacos 69 La Casa Dia 69 Enchiladas 70 Tamale Pie 71 Frijoles Refritos 71 Com History of 72 SOYBEANS 73 How to Make Soybean Sprouts 73 Green Soybeans 75 How to Cook Dried Soybeans 75 Soy Milk 76 Soybean Cheese 76 Soybean Casserole 77 Soybean and Vegetable Stew 77 Sauteed Soybean Sprouts and Onions 77 Boston Baked Soybeans 78 Contents Stuffed Peppers with Soybeans 78 Soybean Sprouts en Casserole 78 Soybean-Rice Loaf 79 Baked Soybean Croquettes 79 Soybean Patties with Tomato Sauce 80 Soybean Loaf 80 Soybean Stuffed Peppers 81 APPETIZERS 83 Snappy Cheese Balls 83 Knobby Cheese Balls 84 Stuffed Celery 84 Variations for Stuffed Celery 84 Avocado Paste 84 Sprouts-Beans Appetizer 85 Cheese Puffs 85 Artichoke Hearts 86 Mushrooms 86 SALADS AND DRESSINGS 87 Hi-Protein Spinach Salad 87 Lentil Tostada Salad 87 Hot Sprout Salad 88 Itahan Herb Seasoning 88 & Vegetarian Recipes from "Longer Life, Health Happiness Club" 89 Beets Delight 90 Green Bean-Onion Salad 90 String Bean Salad or Garnish 90 Green Pepper Stuffed with Cottage Cheese 91 French Dressing with Tomato Juice 91 Grapefruit French Dressing 91 Tomato Sauce 91 Honey Celery Seed Dressing 92 Honey French Dressing 92 Honey-Soy Oil Dressing 92 Roquefort Dressing 93 Lemon Mayonnaise 93