The Vegetarian Guide to Diet & Salad

by Dr. Norman Walker, D.Sc., Prescott, AZ: Norwalk Press, 1940. Reprinted 1952/1956/1964/1966/1968/1970/1971/1972/1973/1974/1975/1976/1977/1978/1979/1980/1981/1982/1983/1984/1985/1986.

Page Contents

Sample Chapter
 — Introduction
 — What Constitutes Nutrition?
 — Seeds
 — Sprouting Seeds
 — Seed and Nut Milks
 — How and Why to Eat Correctly?
 — How to Combine Foods
 — How to Know what to Eat and How to Live

Sample Chapter


Human nature is all too often obstinate, stubborn and perverse, refusing to be confused by facts, and is traditionally oblivious or heedless to experience, and to plain common sense.

It seems incomprehensible that supposedly intelligent people can become victimized by claims and statements conceived to misinform and to misguide.

Nature has provided man with all the basic means with which to build his body from birth to old age to a state of maximum health, which includes the joy of living with abundant energy, vigor and vitality, and a happy long span of life.

These basic means are few, and they are physically represented in our natural foods, first and foremost.

The secret of achieving an abundant life consists in proper nourishment, coupled with sufficient rest and the control of emotions. Actually, this is no secret at all!

This past century has spawned a vast number of research, manufacturing and marketing organizations whose sole aim is the profit to be derived from a perversion of natural foods cheaply manufactured and sold at the highest price that traffic will bear.

The uninformed gullible public, ignorant of what constitutes basic, natural, correct nutrition, has accepted sales indoctrination and misinformation, and buys its food blindly, utterly unaware of the fact that instead of nourishing the body constructively, such food may actually cause a chain reaction of degenerating processes. This has resulted in our nation having become the best fed, yet the most undernourished, ailing and sick nation this world has ever known.

Light, at last, is perhaps beginning to manifest. The youth of today is searching for a means to overcome this deception. People who have spent a lifetime steeped in the fallacy that drugs, pills and hypodermic injections are cure-alls, people who have habitually, sometimes for years on end, made needless visits to offices in which they had vainly pinned their hopes and faith, so many of these people who never dreamed of arguing the fallacy of their expectations, are today, to their utter surprise and amazement, finding that nature’s simple means to achieve health are the creator’s medicine for what ails us. (…)

What Constitutes Nutrition?

The world’s most serious problem is undoubtedly malnutrition. Civilized nations are definitely as much afflicted with malnutrition as the most abject nations living under starvation or near-starvation conditions, and this civilized phenomenon exists in spite of the fact that in civilization there is a superabundance of food.

The trouble stems from the fact that civilization feeds itself on the principle of palatability and under the cloud and snare of advertising indoctrination. Too much of the food consumed in this day and generation is deficient in some of the most vital and essential elements.

The most vital nutritional element, of course, is the enzymes which constitute the life principle in every atom and molecule composing every live organism. Besides being present and active in raw vegetation, enzymes are present and involved in the human anatomy and in all its activities and functions. (…)

Consequently, we should eat a sufficient variety of the foods that contain most of these raw and fresh, every day, if we expect to maintain a fairly evenly balanced and healthy body.

In my family (of two) we try to eat daily two or three of the following foods which contain more or less virtually all of the 59 trace elements our body needs, namely: Alfalfa, Beets, Cabbage, Capsicum, Carrots, Cucumbers, Leaf Dulse, Filberts (Hazel Nuts), Jerusalem Artichokes, Kelp, Mung Beans, Olives (dried), Papayas, Pignolias (Pine Nuts), Pumpkin Seeds and Watercress.

I must point out, however, that hybrid plants are quite deficient in trace elements, particularly corn, and we avoid eating hybrid foods, whenever possible.

Of course all other foods not listed here do contain trace elements, but usually in lesser quantities so that by eating plenty of all available fresh raw vegetables and fruits, and particularly drinking their juices, we can be fairly certain that we are getting our complement of the trace and other elements which the system requires.


Seeds are a primary food. If it were possible to visualize the materialization of a cosmic concept, we would have the composite picture of a seed. The seed contains in its embryonic condition the entire pattern of the atoms, molecules, cells and tissues that will appear as its plant when fully grown.

In its natural, untreated, unprocessed form a seed is replete with enzymes. It is composed of proteins, carbohydrates and fats which can very easily be digested when properly prepared, either by sprouting or by grinding them finely.

If a seed will sprout it proves that it is filled with the essence of cosmic life, alive with the very breath of the Creator, God Almighty.

All of the life-giving elements necessary for the proper maintenance and propagation of life are sealed in the tiny seeds and they are created for the good and benefit of humanity.

Every chemical and mineral element which the vegetable, the plant and the tree contain was present in its fully capacity in the fertile seed. So vitally important are seeds in the completely of nutrition that we should try to have some every day in some form or another. However, seeds are a concentrated food and should be eaten in small amounts at a time. Seeds furnish more actual constructive nourishment than meat, and they are compatible with all foods, particularly when sprouted. All seeds and their sprouts are among the richest sources of protein, and also are rich in calcium and magnesium.

Hybrid seeds should be avoided as their constitutional balance has been interfered with detrimentally and their nutritional value has consequently been impaired.

Sprouting Seeds

We try to serve fresh sprouted seeds at one or more meals every day. Our standby sprouts are alfalfa, mung beans and sometimes lentils. However, you can experiment on your own and find out what you like best, and thereby supplement your diet with much variety and added nutrition.

There are many gadgets sold for sprouting seeds, but we still like a wide mouth glass Mason Fruit Jar best of all. If you want to sprout a small amount of seeds you can use the one quart size, but the 2-quart size is more practical. Some of the Health Food Stores are now selling a 2-quart wide mouth Kerr Mason glass fruit jar with a special lid, the center of which is a plastic screen fastened tightly to the rim which screws on the top of the jar to replace the regular lid — it is called ‘Sprout Easy.’ The instructions for using it are fastened on one side of the jar. If you cannot find these jars, you can use the regular wide mouth Kerr Mason fruit jars — which you should be able to buy at any supermarket — using a piece of either fine or coarse nylon net over the top of the jar fastening it on tightly with the outer rim. Then when the sprouts are ready to eat you can replace this with the regular inside movable metal rim and store them in the refrigerator until they have all been used up. This white nylon net can be purchased in the yardage section of almost any department store and the price is very reasonable. It is easy to wash and keep clean and it can be used over and over again.

For either alfalfa or mung bean sprouts we use 2-tblsp of seeds which we have purchased at the Health Food Store and which are guaranteed to sprout. Prepare the seeds by measuring them out on a large plate and remove all broken seeds, as these will not sprout, and any bits of gravel which you may find in them. Then pour the seeds into a fine mesh tea strainer and wash them thoroughly by running cold water through them from the tap. Pour the 2-tblsp of mung beans into one quart jar and the 2-tbsp of alfalfa seeds into a 2-quart jar, add on pint of tepid water to each, cover and let set overnight to soak.

Next morning put on the lid with the screen, or fasten a piece of nylon net over the top of each jar and drain off the water, rinse once in cool water, drain off all the water and put the jar on its side either on a plate or tray, shaking the seeds around to distribute them as evenly as possible in the lower side of the jar.

Each day keep a close watch on them to be sure that they do not dry out — they must be kept moist in order for them to sprout. Usually rinsing twice daily is sufficient, but four or five times may be necessary during the hot weather in hot climates. Where there is a lot of humidity in the atmosphere they may have a tendency to mold, but after you have experimented a while you will find out what method is best for your climate and circumstances.

Small seeds take longer to sprout, therefore it may take 4 or 5 days for alfalfa sprouts to be ready to use, while in two or three days mung bean sprouts are ready. When they have reached the size you like best, lay the jars in full sunlight in front of a window if possible and keep turning them at intervals until each side shows little green leaves on the sprouts. Then they can be rinsed two or three times in cold water, thoroughly drained, tightly covered and stored in the refrigerator until crisp — and they are delicious. We believe some fresh air needs to get into the seeds as they are sprouting, so we do not put them away in a dark closet or cupboard but leave them sitting out in the open in the kitchen, merely covering the glass part of the jar with paper towels or a clean tea towel to keep out excessive light. This speeds up the growth of the sprouts.

As soon as one batch of sprouts are stored in the refrigerator you can start another, and in this way keep a constant supply of fresh green ones coming up. They should be used as soon as possible, for if left too long in the refrigerator they will lose their flavor. We try to use them up within 4 or 5 days. Experience will guide you in the quantity your family will consume and how often you need to sprout more seeds.

These are delicious mixed in any salad, eaten just as they are or finely chopped up in a salad. They also serve as a nice garnish for the top of a salad. These sprouts give much substance and added nourishment to an all-raw food meal, and are particularly good for a growing family.

Seed and Nut Milks

We use seed and nut milks instead of cream or milk. The following is our favorite recipe:

2 — tbsp raw shelled sunflower seeds;
12 — whole raw almonds with skin on;
1 — tbsp whole sesame seeds.

Grind to a very fine powder then put it in your blender with one pint of warm water and 1-tbsp of mild honey and thoroughly blend at high speed for 2 or 3 minutes. This is then ready to serve over your breakfast.

This is the basic recipe and it can be varied according to your taste. If you want it richer and more like thick cream, use less water, and you can use more or less honey according to the way you like it best. If you want it thinner and less rich, add more water.

This is delicious over a breakfast of sliced bananas, soaked black mission figs and soaked raisins, triturated fresh carrot pulp and mung been sprouts. Over this can be sprinkled a combination of sunflower and pumpkin seeds with raw almonds ground together to a meal in the little electric nut and seed grinder. A large glass of carrot juice with this gives a nourishing breakfast to satisfy even a hard working man.

How and Why to Eat Correctly

To the uninformed, it may appear that too much stress is placed on the loss of the nourishing value of the vegetables and fruits when they are cooked.

The purpose of the suggestions contained herein is not to advocate eating only raw foods, nor necessarily to give up the food we like most, but rather to enable everyone desirous of doing so, to give a fair prolonged trial to the regime of diet that has reduced fatigue and restored energy, vigor and vitality to a great many people.

These suggestions are published at the repeated request of many of the thousands of people who have attended to my lectures on the subject. They have urged me to publish an outline of the diet and menus which I have followed rigidly for years, and to which I attribute the indefatigable energy which I have enjoyed by adhering strictly to this method of eating.

I do not advocate, nor as a general rule do I recommend, changing from the customary eating habits completely and suddenly. The reaction from doing so, while generally constructive and cleansing to the body, may cause more discomfort temporarily than is desired or anticipated.

If will power and fortitude are strong enough attributes, coupled with the individual’s determination to give nature every ounce possible of cooperation, surprisingly satisfactory results will follow.

Unfortunately we have become a race seeking pain-killing remedies for instant relief, disregarding consequences, rather than choosing ways to eradicate the cause of our bodily discomforts by means of the slower and more tedious, but decidedly more certain and permanent methods of aiding nature to cleanse, rebuild and regenerate the body in order that our life may be longer, more vital and consequently more useful.

Insomnia for example is one of the afflictions daily becoming more pernicious among Americans with the result that sedatives and sleeping pills of all kinds, invariably containing drugs, are finding a daily increasing demand. Any drug that induces sleep cannot be anything but habit-forming, advertisements to the contrary notwithstanding, because if the habit is not physical then it becomes mental. Inability to sleep is due to malnutrition and toxic conditions in the body reacting on the nerve system so that the individual loses the power to induce sleep while that condition exists.

Many sleeping-pill drug addicts have found that a large tumbler full of fresh grapefruit juice before going to bed at night, and a high enema to clean out the lower intestines, have helped them to the point where they were able to sleep without the use of pills or powders, with a little change in their diet. Others have found that a glassful of straight celery juice or lettuce juice worked as efficiently when these juices were properly extracted and taken fresh and raw. A change in the diet is usually more beneficial when concentrated sugars and starches are eliminated.

I am firmly convinced that there is an ever-increasing demand for this knowledge. It is so extremely simple, and yet as old as the hills. More and more people are awakening to the fact that seeking the aid of nature is more to be desired than blind guessing. After all, except in the case of accident, very little can happen to our body except as a result of what we put into it.

How to Combine Foods

With few exceptions I have found that raw fruits and vegetables are perfectly compatible when eaten together, either mixed in a salad or separately during the same meal.

Melons of all kinds should be eaten alone, the whole meal consisting of nothing but melon.

Fruits are the cleansers of the body. Their higher carbon content acts somewhat as an incinerator of debris in the system. Vegetables on the other hand are the builders of the body, containing a somewhat higher relative proportion of protein and a somewhat smaller proportion of carbon, or carbohydrates.

Fruits should only be eaten when they are ripe, because until they are ripe the sugars have not formed completely and therefore will have an acid reaction in the system. Ripe fruit, although apparently acid to the taste, has an alkaline reaction in the body.

It is extremely important to bear in mind that if refined sugar of any kind whatsoever, or any flour product in any form or manner, is eaten during the same meal with fruits (except bananas, dates, figs or raisins) either together or within an hour or two, the sugars and starches will have a tendency to ferment in the digestive tract and sooner or later a chemical reaction, frequently called acidosis, or an acidulated condition of the stomach, is likely to result.

How to Know What do Eat and How to Live

The fundamental purpose of eating is to replenish the chemical elements composing the cells and tissues of our body. Replenishment is one of the basic laws of nature in regard to organic chemistry, and our physical body is a laboratory functioning under organic chemistry principles.

The food that we eat should nourish these cells and tissues. Unfortunately, because nature gave to man a body so elastic, so far as taking punishment is concerned, that it can survive for years on food which is destructive to the body, but appealing to his appetite and palate, man has indulged these appetites until the race is perceptibly degenerating mentally, as well as physically.

The body is a vehicle of the mind, and the mind is the vehicle of the intellect. The intellect is that part of the mind that we use in observing and reasoning.

If the body is permitted to degenerate, then the intellect cannot be expected to function to develop constructively, as the spiritual and mental faculties in man grow and expand in direct relation to the improvement, regeneration and purity of the physical body.

We look on sickness and disease as something mysterious and dreadful and we blame germs and bacteria.

As a matter of fact germs and bacteria are the scavengers of nature and are everywhere. When we breathe, we inhale millions of these little natural scavengers and it is their function to keep the debris in our body neutralized and to stir it up so that it can be eliminated from the body. It is our job, however, to keep our body in such condition that this elimination can be completed to perfection.

Due to the excessive quantity of inorganic food that we eat, food in which the life principle has been destroyed by cooking, canning, and other processes, this debris, or end-product of the digestion of this food, in the body, accumulates faster than we and these natural scavengers can remove it. The result is that germs and bacteria find a feeding ground within us in which to propagate. In this process of their propagation the sewage of their colonies is added to the debris and the result is what we call sickness or disease.

Whenever germs and bacteria enter a body which is thoroughly clean and healthy, within or without, they find no feeding ground of waste or morbid matter therein on which to colonize and therefore pass out of the system in the natural course of events.

Likewise, when all debris and accumulated morbid matter is removed from a sick or diseased body, then only is established the first step toward a recovery to a normal chemical balance.

How does this debris and morbid matter get into the body? In two distinct ways.

First, through the food, etc., which is eaten to excess in inorganic form cooked, etc., which can neither be assimilated by the body for constructive purposes, nor be properly eliminated; and also by such unnatural elements as serums, vaccines, injections, etc. These cause deposits which the body is unable to throw off in the course of its normal functions, if the eliminative channels are in any way impaired.

Second, through the cells and tissues of the body which in the course of our activities are constantly used up and remain there as dead matter after furnishing physical and mental energy. These used-up cells should leave the body as soon as possible after they have served their function, but they remain in the system for unnecessarily long periods of time due to faulty elimination.

We can give here only briefly a few of the interesting reasons why nourishing the body properly is of such vital importance. A brief outline of the process that causes the greatest accumulation of debris in the body is necessary so that we may be guided intelligently in the selection and combination of our foods.

Let us take, for example, an individual, 40 years of age. Undoubtedly like the majority of his fellow men he has formed the habit of eating at least three meals a day. This will average more than 1,000 meals a year, or in excess of 40,000 meals during his lifetime of 40 years. It is very important that we bear this in mind.

We will also assume that, like most people, nearly all the food he has eaten has been cooked, canned or otherwise processed, and rarely, if ever, does he eat either a sufficient quantity of raw food, or a complete meal of nothing but raw vegetables and fruits. The result therefore is that more than 40,000 meals, composed mostly of dead food (or inorganic chemical elements) have passed through his system during that time.

It is impossible to regenerate organic cells in a human body with inorganic (or dead) matter. We find that while the 40,000 meals did serve the purpose of sustaining life, hardly any nourishment in organic form was eaten to regenerate the cells and tissues of his body or supply the chemical elements composing these.

As a matter of fact it is appalling to realize that the limit of tolerance of such a condition is usually reached by the time we are 40 or 50 years of age, an age at which mature judgment and experience have been gained, a period in life when we should know what life has in store for us, the very prime of life, but the age at which most men and women find themselves with a neglected body which is degenerating rapidly and is no longer an efficient vehicle in which to put that knowledge and experience into practical use, speedily heading for premature senility and the discard.

We know that the body requires bulk. The error in judgment is in the interpretation of what function the bulk is intended to perform. To be of any value whatever, the bulk in our food must be composed of the raw cellulose, or fiber, of raw vegetables and fruits eaten as nearly as possible in their natural ripe state.

When so eaten, after proper mastication, the digestive processes extract as many as possible of the chemical elements contained in the fibers. The remaining bulk goes through the intestines becoming, figuratively speaking, highly magnetized by means of the muscular kneading of their peristaltic action. Thus they draw into the intestines from every part of the body the used-up cells and tissues, eliminating these, as well as their debris resulting from normal digestion and the end-products thereof, through the colon, thereby acting both as an intestinal broom and as a vacuum cleaner.

When food has been cooked or processed in any manner or form, however, the fiber or cellulose is converted into an inorganic substance in which every vestige of life has been destroyed. The fiber being lifeless therefore can no longer work as a broom or as a vacuum cleaner, but operates instead like a mob (usually a slimy one) pushing matter along without any cleaning effect. Due to lack of magnetic attraction, which cannot be generated in dead fiber, it has no ability whatsoever to draw into the intestines used up cells and tissues from other parts of the body, nor any other toxic matter which may have accumulated therein.

Consider these two pictures. On the one hand an abundance of raw fibers passing through the digestive and eliminative tracts, acting as a cleansing broom and as a vacuum cleaner after every meal, three times a day, leaving not only a clean intestinal tract each time but also removing from the system other accumulated waste matter. On the other hand visualize the bulk, or fiber of cooked, devitalized food (nearly always in excessive quantities) passing through the intestines and eliminative organs three times a day — 40,000 times or more in 40 years — every time leaving a coating of slime. 40,000 coatings of slime, be they ever so thin, are bound to leave their mark.

Man is the only member of the animal kingdom who, notwithstanding his supposedly higher intelligence, indulges his appetites at the expense of his body, and pampers these deliberately, without using common sense or good judgment, listening to the silky voice of deception telling him that food has nothing to do with the condition of his body.

With such a microscopic use of our intelligence it is not surprising that just when we have reached the age when our knowledge and experience are of value to us, for us to use to advantage, and we are really anxious to begin to live, we find ourselves handicapped with a physical body which is ready for the discard, if not for the grave.

The problem therefore is to know how to change our eating habits to regenerate our body, without too much discomfort, and reactions too strong for the comfort of the mind or the vicissitudes of our daily life, and what will enable us to achieve eventually a healthy body free from fatigue, sickness and disease.

It is interesting to note that the public and its educators are just now beginning to realize the value of, and talking a great deal about ‘preventive medicine,’ a subject which I have proved and preached form practical experience for more than a quarter of a century.

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