Vegetarian Diet / Recipes

Part 1

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Grains, fruits, nuts and vegetables constitute the diet chosen for us by our Creator. These foods prepared in as simple and natural manner as possible, free from spice and grease of all kinds, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigour of intellect, that are not afforded by a more complex and stimulating diet.

Those who eat flesh are but eating grains and vegetables at second hand; for the animal received from these things the nutrition that produces growth. The life that was in the grains and vegetables passes into the eater. We receive it by eating the flesh of the animal. How much better to get it direct, by eating the food that God provided for our use!

Many a mother sets a table that is a snare to her family. Flesh meats, butter, cheese, rich pastry, spiced foods, and condiments are freely partaken of by both old and young. These things do their work in deranging the stomach, exciting the nerves and enfeebling the intellect. The blood-making organs cannot convert such things into good blood. The grease cooked in the food renders it difficult of digestion. The effect of cheese is deleterious.

There should not be a great variety at any one meal, for this encourages overeating, and causes indigestion.

It is not well to eat fruit and vegetables at the same meal. If the digestion is feeble, the use of both will often cause distress, and inability to put forth mental effort. it is better to have the fruit at one meal, and the vegetables at another.

The meals should be varied. The same dishes, prepared in the same way, should not appear on the table meal after meal and day after day. The meals are eaten with greater relish, and the system is better nourished, when the food is varied.

Far too much sugar is ordinarily used in food. Cakes, sweet puddings, pastries, jellies, jams, are active causes of indigestion. Especially harmful are the custards and puddings in which milk, eggs, and sugar are the chief ingredients. The free use of milk and sugar taken together should be avoided. A plain, simple pie may serve as dessert and this desert should be placed on the table and served with the rest of the food; for often after the stomach has been given all it should have, the dessert is brought on, and is just that much too much.

Regularity in eating is very important for health of body and serenity of mind. Never should a morsel of food pass the lips between meals.

If anything is needed to quench thirst, pure water, drunk some little time before or after the meal, is all that nature requires. Hot drinks are debilitating; and besides, those who indulge in their use become slaves to the habit. Never take tea, coffee, beer, wine, or any spirituous liquor. Water is the best liquid possible to cleanse the tissues.

(The above was taken from Counsels on Diet and Foods by E. G. White pages 310, 92, 313, 368-9, 112, 333, 334 and 420. Also Christian Temperance and Bible Hygiene by E. G. White page 50 and Healthful Living by E. G. White page 164.)

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Natural Remedies:- Pure air, sunlight, abstemiousness, rest, exercise, proper diet, the use of water, trust in divine power - these are the true remedies. Every person should have a knowledge of nature's remedial agencies and how to apply them. It is essential both to understand the principles involved in the treatment of the sick and to have a practical training that will enable one rightly to use this knowledge. (1)

There are many ways of practising the healing art, but there is only one way that Heaven approves. God's remedies are the simple agencies of nature that will not tax or debilitate the system through their powerful properties. Pure air and water, cleanliness, a proper diet, purity of life, and a firm trust in God are remedies for the want of which thousands are dying; yet these remedies are going out of date because their skilful use requires work that the people do not appreciate. Fresh air, exercise, pure water, and clean, sweet premises are within the reach of all with but little expense, but drugs are expensive, both in the outlay of means and in the effect produced upon the system. (2)

The Eight Laws Of Health

1. Pure Air

2. Sunlight

3. Temperance

4. Rest

5. Diet

6. Water

7. Exercise

8. Trust in Divine Power

1. Pure Air

Your lungs, deprived of air, will be like a hungry person deprived of food. Indeed, we can live longer without food than without air, which is the food that God has provided for the lungs. Therefore do not regard it as an enemy, but as a precious blessing from God. (3)

Many have been taught from childhood that night air is positively injurious to health and therefore must be excluded from their rooms. To their own injury they close the windows and doors of their sleeping apartments to protect themselves from the night air which they say is so dangerous to health. In this they are deceived. In the cool of the evening it may be necessary to guard from chilliness by extra clothing, but they should give their lungs air. (4)

Many labour under the mistaken idea that if they have taken cold, they must carefully exclude the outside air and increase the temperature of their room until it is excessively hot. The system may be deranged, the pores closed by waste matter, and the internal organs suffering more or less inflammation, because the blood has been chilled back from the surface and thrown upon them. At this time, of all others, the lungs should not be deprived of pure, fresh air. If pure air is ever necessary, it is when any part of the system, as the lungs or stomach, is diseased. Judicious exercise would induce the blood to the surface, and thus relieve the internal organs. Brisk, yet not violent exercise in the open air, with cheerfulness of spirits, will promote the circulation, giving a healthful glow to the skin, and sending the blood, vitalised by the pure air, to the extremities. The diseased stomach will find relief by exercise. Physicians frequently advise invalids to visit foreign countries, to go to the springs, or to ride upon the ocean, in order to regain health; when, in nine cases out of ten, if they would eat temperately and engage in healthful exercise with a cheerful spirit, they would regain health and save time and money. Exercise, and a free and abundant use of the air and sunlight, - blessings which Heaven has freely bestowed upon all, - would give life and strength to the emaciated invalid. (5)

2. Sunlight

Invalids too often deprive themselves of sunlight. This is one of nature's most healing agents. It is a very simple, therefore not a fashionable remedy, to enjoy the rays of God's sunlight and beautify our homes with its presence. Fashion takes the greatest care to exclude the light of the sun from parlours and sleeping rooms by dropping curtains and closing shutters, as though its rays were ruinous to life and health. It is not God who has brought upon us the many woes to which mortals are heirs. Our own folly has led us to deprive ourselves of things that are precious, of blessings which God has provided and which, if properly used, are of inestimable value for the recovery of health. If you would have your homes sweet and inviting, make them bright with air and sunshine. Remove your heavy curtains, open the windows, throw back the blinds, and enjoy the rich sunlight, even if it be at the expense of the colours of your carpets. The precious sunlight may fade your carpets, but it will give a healthful colour to the cheeks of your children. If you have God's presence and possess earnest, loving hearts, a humble home made bright with air and sunlight, and cheerful with the welcome of unselfish hospitality, will be to your family, and to the weary traveller, a heaven below. (6)

3. Temperance

"Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God." 1 Corinthians 10:31

Those who eat and work intemperately and irrationally, talk and act irrationally. An intemperate man cannot be a patient man. It is not necessary to drink alcoholic liquors in order to be intemperate. The sin of intemperate eating, eating too frequently, too much, and of rich, unwholesome food, destroys the healthy action of the digestive organs, affects the brain, and perverts the judgment, preventing rational, calm, healthy thinking and acting. . . Therefore in order for the people of God to be in an acceptable state with Him, where they can glorify Him in their bodies and spirits which are His, they must with interest and zeal deny the gratification of their appetites, and exercise temperance in all things. (7)

4. Rest

Proper periods of sleep and rest and an abundance of physical exercise are essential to health of body and mind. To rob nature of her hours for rest and recuperation by allowing one man to do the work of four, or of three, or even of two, will result in irreparable loss. (8)

Sleep, nature's sweet restorer, invigorates the weary body, and prepares it for the next day's duties. (9)

Give the weary brain a rest. Unreasonable hours are destructive to the physical, the mental, and the moral powers. If the brain were given proper periods of rest, the thoughts would be clear and sharp, and business would be expedited. (10)

5. Diet

The Lord intends to bring his people back to live upon simple fruits, vegetables, and grains. . . . God provided fruit in its natural state for our first parents. (11) People cannot all eat the same things. Some articles of food that are wholesome and palatable to one person may be hurtful to another. So it is impossible to make an unvarying rule by which to regulate every one's dietetic habits. (12)

In the study of hygiene, students should be taught the nutrient value of different foods. The effect of a concentrated and stimulating diet, also of foods deficient in the elements of nutrition, should be made plain. Tea and coffee, fine-flour bread, pickles, coarse vegetables, candies, condiments, and pastries fail of supplying proper nutriment. Many a student has broken down as the result of using such foods. Many a puny child, incapable of vigorous effort of mind or body, is the victim of an impoverished diet. Grains, fruits, nuts, and vegetables, in proper combination, contain all the elements of nutrition; and when properly prepared, they constitute the diet that best promotes both physical and mental strength. (13)

There is need to consider not only the properties of the food but its adaptation to the eater. Often food that can be eaten freely by persons engaged in physical labour must be avoided by those whose work is chiefly mental. Attention should be given also to the proper combination of foods. By brain workers and others of sedentary pursuits, but few kinds should be taken at a meal. (14)

6. Water

Pure water to drink and fresh air to breathe invigorate the vital organs, purify the blood, and help nature in her task of overcoming the bad conditions of the system. (15)

In health and in sickness, pure water is one of heaven's choicest blessings. Its proper use promotes health. It is the beverage which God provided to quench the thirst of animals and man. Drunk freely, it helps to supply the necessities of the system and assists nature to resist disease. The external application of water is one of the easiest and most satisfactory ways of regulating the circulation of the blood. A cold or cool bath is an excellent tonic. Warm baths open the pores and thus aid in the elimination of impurities. Both warm and neutral bath soothe the nerves and equalise the circulation. (16)

Food should not be washed down; no drink is needed with meals. Eat slowly, and allow the saliva to mingle with the food. The more liquid there is taken into the stomach with the meals, the more difficult it is for the food to digest; for the liquid must be first absorbed. . . . Hot drinks are debilitating; and besides, those who indulge in their use become slaves to the habit. . . . Do not eat largely of salt; give up bottled pickles; keep fiery spiced food out of your stomach; eat fruit with your meals, and the irritation which calls for so much drink will cease to exist. But if anything is needed to quench thirst, pure water, drunk some little time before or after a meal, is all that nature requires. . . . Water is the best liquid possible to cleanse the tissues. (17)

7. Exercise

Those who do not use their limbs every day will realise a weakness when they do attempt to exercise. The veins and muscles are not in a condition to perform their work and keep all the living machinery in healthful action, each organ in the system doing its part. The limbs will strengthen with use. Moderate exercise every day will impart strength to the muscles, which without exercise become flabby and enfeebled. By active exercise in the open air every day, the liver, kidneys, and lungs also will be strengthened to perform their work. Bring to your aid the power of the will, which will resist cold and will give energy to the nervous system. In a short time you will so realise the benefit of exercise and pure air that you would not live without these blessings. (18)

8. Trust in Divine Power

We can serve God better in the vigour of health than in the palsy of disease; therefore we should cooperate with God in the care of our bodies. Love for God is essential for life and health. Faith in God is essential for health. In order to have perfect health, our hearts must be filled with love and hope and joy in the Lord. (19)


  1. Ministry of Healing by E. G. White, page 127.
  2. Testimonies to the Church no. 5 by E. G. White, page 443.
  3. Testimonies to the Church no. 2 by E. G. White, page 533.
  4. Testimonies to the Church no. 2 by E. G. White, page 527.
  5. Testimonies to the Church no. 2 by E. G. White, page 530.
  6. Testimonies to the Church no. 2 by E. G. White, page 527.
  7. Testimonies to the Church no. 1 by E. G. White, page 618.
  8. Testimonies to the Church no. 7 by E. G. White, page 247.
  9. Testimonies to the Church no. 1 by E. G. White, page 395.
  10. Testimonies to the Church no. 7 by E. G. White, page 256.
  11. Healthful Living by E. G. White, page 78.
  12. Healthful Living by E. G. White, page 78.
  13. Education by E. G. White, page 204.
  14. Education by E. G. White, page 204.
  15. Healthful Living by E. G. White, page 187.
  16. Ministry of Healing by E. G. White, page 237.
  17. Healthful Living by E. G. White, page 90.
  18. Testimonies to the Church no. 2 by E. G. White, page 533.
  19. Review and Herald article by E. G. White, 9-4-1901 par. 11.

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For centuries people have made bland foods more flavourful by adding spices the dried parts of various plants cultivated for their aromatic or pungent properties. Although the terms spices, spice seeds, and herbs are often used interchangeably, the differences between them are clearly defined.

Spices are the fragrant or pungent parts of plants grown in tropical and subtropical regions. These parts may include rhizomes (underground stems), bulbs, barks, flower buds, stigmas, fruits, seeds, and leaves. Spice seeds are the tiny aromatic fruits and oily seeds of herbaceous plants, including anise, caraway, cumin, fennel, and sesame. Herbs are the fragrant leaves of plants grown in temperate regions and include marjoram, mint, rosemary, and thyme.

In ancient times, spices were used in medicine and to preserve foods. Today, though they may still serve these purposes, they are used primarily as adjuncts in cooking to impart flavour, aroma, or piquancy to foods. In the small quantities used to prepare culinary dishes, spices have little or no nutritive value, and should not be used in food preparation because they stimulate the appetite, taste buds, and gastric juices.

Common Herbs


Bay leaves
















Common Spices

Allspice (Pimento)


Caraway seed











Mixed Spice



Paprika (condiment)


Poppy seeds



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  • When making bread wholemeal flour is the best.

  • A mixture of wheat, oatmeal, and rye also makes a nutritious bread.

  • Baking Soda, Bicarb Soda, self-raising flour and the like should not be used as they cause inflammation of the stomach.

  • Milk should not be used in place of water as it will ferment in the stomach.

  • Loaves of bread should be small and thoroughly baked to destroy the yeast germs.

  • Bread two or three days old is more healthful than fresh bread. This rule does not apply to bread made without yeast.

(The above are quotes taken from Counsels on Diet and Foods by Ellen G. White.)

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Unleavened Bread 1

2 cups Wholemeal flour
1/2 cup water, approx.
pinch of salt.

Mix the flour and salt, adding enough water to make a pliable dough. Roll out till approx. 2 mm thick and place on tray. Bake in a moderate oven, on one side for 5-10 min. Turn over and cook another 5 min. If bread has dried out too much in the oven place a damp towel over it while still hot and it will absorb the moisture. Cut while still hot or it may be too brittle when cold.

Unleavened Bread 2

2 cups Wholemeal flour
1/4 cup water, approx.
1/4 cup oil
pinch of salt

Mix up as per above recipe.

This is also nice if you leave out some of the water and oil and add 2 Tblsp honey and 1 Tblsp Carob (optional). Mix as above and cut with biscuit cutter. Leave plain or place 1/2 an almond, 1/2 cherry or the like, on top. Bake in a moderate oven for 10 min.

No Knead Wholemeal Bread

4 cups wholemeal flour
1 Tblsp linseed
1 Tblsp sunflower seed
1 Tblsp sesame seed
1 Tblsp lecithin granules
1 tsp salt
1 sachet yeast
600 ml warm water
1 Tblsp oil
1 Tblsp honey or malt (Malt gives the bread a nice brown look)

Mix warm water, oil and honey/malt and yeast. Leave until it goes frothy on top. Mix other ingredients and make a well in the middle. Add yeast mixture and mix well. This should be a fairly stiff dough, but still sticky. Let raise for 1/2 hour. Bake at 400 degrees for 15 min., then 350 degrees for 1 hour.

Leave bread for at least 24 hours before trying it eat it or it will be sticky. If bread raises well but sinks in the middle, the mixture was too wet. If the bread crumbles when you cut it, the mixture was too dry.


HERB BREAD:- Add 2 tsp parsley, 1 tsp marjoram, 1 tsp coriander, 1/2 tsp basil, and 1/2 tsp mint. (Measurements for dried herbs, if using fresh herbs double the amounts.) Vary the amount of each herb according to your own taste.

SEED BREAD:- Add 1 Tblsp sunflower seed, 1 Tblsp sesame seed, 2 Tblsp poppy seed, 2 Tblsp pumpkin seed (green inside part).

FRUIT BREAD/CAKE:- Add 500g of the desired dried fruit e.g. dried fruit, fruit medley, dates, apricots, sultanas etc., and an extra 250 ml warm water. 1/2 cups of nuts may also be added to this.

LIGHTER BREAD:- Reduce wholemeal flour to 1 2/3 cups. Add 1 2/3 cups plain white flour, and 2/3 cup soya flour.

MULTIGRAIN BREAD:- Soak desired whole grains overnight. Add 1/2 cup soaked grain to recipe.

Wholemeal Bread

4 cups wholemeal flour
1 Tblsp linseed
1 Tblsp sunflower seed
1 Tblsp sesame seed
1 Tblsp lecithin granules
1 tsp salt
1 sachet yeast
450 ml warm water
1 Tblsp oil
1 Tblsp honey or malt (Malt gives the bread a nice brown look)

Mix warm water, oil and honey/malt and yeast. Leave until it goes frothy on top. Mix the rest of the ingredients and make a well in the middle. Add yeast mixture and mix well, add a little water if all the flour does not mix up into dough. Let stand in a warm place till doubled in size, approx ½ hour to 1 hour.

Tip out onto a floured surface and knead for 10 minutes. Place in a greased bread tin and let rise again till doubled in size, approx ½ hour to 1 hour again.

Place in a hot oven for 15 minutes, then turn the heat down to moderate and bake for 1 hour.

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Oat & Peach Pudding

2 cups rolled oats or rolled barley
1/2 cup raisins
1/2 cup chopped nuts
1 tsp salt
850 gm tin sliced peaches or two fruits
1/4 cup coconut
1 Tblsp vanilla
4 cups water or milk or milk substitute

Mix all ingredients well. Place in a pyrex dish and bake in a moderate oven for 1 hour. Nice as a desert or for breakfast.

Wheat Porridge

1 cup wheat
3 cups water
2 apples, skinned and diced
10 dates, chopped

At night, place ingredients in saucepan and bring to the boil, and simmer 10 mins. Leave this sit till morning. Reheat and serve. You probably will not want any honey or sugar with this as the fruit makes it quite sweet.

Extra Fibre Porridge

1 cup rolled oats (quick oats is better)
1 Tblsp semolina
3 cups water
1 tsp linseed
¼ cup dried fruit - fruit medley, currants, sultanas, dates or raisins
pinch of salt

Place all ingredients in a large sauce pan and cook till thick. You probably will not want any honey or sugar with this as the fruit makes it quite sweet.

Baked Rolled Oats

1 cup rolled oats
8 dates, chopped
2 Tblsp sunflower seeds
½ cup coconut
2 cups hot water
½ cup sultanas

Mix dry ingredients, pour hot water over and allow to stand for 10 minutes. Stir and pour into casserole dish. Bake for 1 hour in a moderate oven. Serve hot or cold with fruits in season for breakfast.

Breakfast Slice

1 cup rolled oats
1 cup wholemeal flour
3 Tblsp olive oil
pinch of salt
1 cup desiccated coconut
3 Tblsp honey
4 Tblsp boiling water

Mix dry ingredients in a bowl. Melt honey in hot water and add oil. Emulsify liquids. Pour into dry ingredients and mix well. Press into oiled baking dish and mark into squares. Cook in moderate oven for 30 minutes or until golden brown. Cool in dish and eat fresh as it goes limp if kept long.

© S. D. Goeldner.

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© S. D. Goeldner, February, 2013. Last updated July, 2020.

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