Former Surgeon General C. Everett Koop has said that 70 percent of all Americans are dying from diseases that are directly tied to their eating habits. Stacks of studies confirm that a diet full of fresh fruits and vegetables, grains and soy is your best bet for living a longer, healthier and more enjoyable life. At the same time, you're doing the planet a huge favor by helping to preserve natural resources and cutting down on pollution generated by animal agriculture. Plus, you may appreciate your wonderful meals even more knowing that no animals suffered along the way. There are literally hundreds of great reasons to switch to a plant-based diet; here are 10 of the best we've heard.

1 You'll live a lot longer. Vegetarians live about seven years longer, and vegans (who eat no animal products) about 15 years longer than meat eaters, according to a study from Loma Linda University. These findings are backed up by the China Health Project (the largest population study on diet and health to date), which found that Chinese people who eat the least amount of fat and animal products have the lowest risks of cancer, heart attack and other chronic degenerative diseases. And a British study that tracked 6,000 vegetarians and 5,000 meat eaters for 12 years found that vegetarians were 40 percent less likely to die from cancer during that time and 20 percent less likely to die from other diseases.

2 You'll save your heart. Cardiovascular disease is still the number one killer in the United States, and the standard American diet (SAD) that's laden with saturated fat and cholesterol from meat and dairy is largely to blame. Children as young as age 3 who are raised on fast food and junk food show early signs of heart disease, according to the Bogalusa Heart Study done at the Louisiana State University. Cardiovascular disease is found in one in nine women aged 45 to 64 and in one in three women over 65. Heart attacks are also deadlier to the fairer sex: 53 percent of women who have heart attacks die from them, compared with 47 percent of men. Today, the average American male eating a meat-based diet has a 50 percent chance of dying from heart disease. His risk drops to 15 percent if he cuts out meat; it goes to 4 percent if he cuts out meat, dairy and eggs. Partly responsible is the fact that fruits and vegetables are full of antioxidant nutrients that protect the heart and its arteries. Plus, produce contains no saturated fat or cholesterol. Incidentally, cholesterol levels for vegetarians are 14 percent lower than meat eaters.

3 You can put more money in your mutual fund. Replacing meat, chicken and fish with vegetables and fruits is estimated to cut food bills by an average of $4,000 a year.

4 You'll reduce your risk of cancer. A study in The International Journal of Cancer concluded that red meat is strongly associated with breast cancer. The National Cancer Institute says that women who eat meat every day are nearly four times more likely to get breast cancer than those who don't. By contrast, women who consume at least one serving of vegetables a day reduce their risk of breast cancer by 20 percent to 30 percent, according to the Harvard Nurses Health Study. Studies done at the German Cancer Research Center in Heidelberg suggest that this is because vegetarians' immune systems are more effective in killing off tumor cells than meat eaters'. Studies have also found a plant-based diet helps protect against prostate, colon and skin cancers.

5 You'll add color to your plate. Meat, chicken and fish tend to come in boring shades of brown and beige, but fruits and vegetables come in all colors of the rainbow. Disease-fighting phytochemicals are responsible for giving produce their rich, varied hues. So cooking by color is a good way to ensure you re eating a variety of naturally occurring substances that boost immunity and prevent a range of illnesses.

6 You'll fit into your old jeans. On average, vegetarians are slimmer than meat eaters, and when we diet, we keep the weight off up to seven years longer. That's because diets that are higher in vegetable proteins are much lower in fat and calories than the SAD. Vegetarians are also less likely to fall victim to weight-related disorders like heart disease, stroke and diabetes.

7 You'll give your body a spring cleaning. Giving up meat helps purge the body of toxins (pesticides, environmental pollutants, preservatives) that overload our systems and cause illness. When people begin formal detoxification programs, their first step is to replace meats and dairy products with fruits and vegetables and juices. "These contain phytochemicals that help us detox naturally," says Chris Clark, M.D., medical director of The Raj, an Ayurvedic healing center in Fairfield, Iowa, which specializes in detox programs.

8 You'll protect yourself from food-borne illnesses. The Centers for Disease Control and Prevention (CDC) estimate that among Americans, there were approximately 80 million incidences of food-borne illness a year--resulting in 9,000 deaths. According to the Center for Science in the Public Interest, 25 percent of all chicken sold in the United States carries salmonella bacteria and, the CDC estimates, 70 percent to 90 percent of chickens contain the bacteria campy-lobacter (some strains of which are antibiotic-resistant), approximately 5 percent of cows carry the lethal strain of E. coli O157:H7 (which causes virulent diseases and death), and 30 percent of pigs slaughtered each year for food are infected with toxoplasmosis (caused by parasites). All of which leads Michael Klaper, M.D., author of Pregnancy,. Children and a Vegan Diet (Gentle World Inc., 1988), to comment, "Including animal products in your diet is like playing Russian roulette with your life."

9 Your meals will taste delicious. "Vegetables are endlessly interesting to cook and a joy to eat," says Deborah Madison, founding chef of Greens restaurant in San Francisco and author of Vegetarian Cooking for Everyone (Broadway Books, 1997). "It's an ever-changing parade of flavors and colors and textures and tastes. Everyone can enjoy them, but vegetarians are more likely to think about cooking and eating vegetables."

10 Your bones will last longer. The average bone loss for a vegetarian woman at age 65 is 18 percent; for non-vegetarian women, it's double that. Researchers attribute this to the consumption of excess protein--the average meat-eating American woman eats 144 percent over the recommended daily allowance; the average man eats 175 percent more.
Excess protein interferes with the absorption and retention of calcium and actually prompts the body to excrete calcium, laying the ground for the brittle bone disease osteoporosis. Animal proteins, including milk, make the blood acidic, and to balance that condition, the body pulls calcium from bones. So rather than rely on milk for calcium, vegetarians turn to dark green leafy vegetables, such as broccoli and legumes, which, calorie for calorie, are superior sources.

SOUPS AND STEWS

1. ARTICHOKE SOUP.
2. ARICOT SOUP.
3. ARLEY SOUP.
4. READ SOUP.
5. CABBAGE SOUP.
6. CABBAGE SOUP (French).
7. CAPER SOUP.
8. CARROT SOUP (1).
9. CARROT SOUP (2).
10. CAULIFLOWER SOUP.
11. CLEAR SOUP.
12. CLEAR SOUP (with Dumplings).
13. CLEAR CELERY SOUP.
14. COCOANUT SOUP.
15. CORN SOUP.
16. LEEK SOUP (1).
17. LEEK SOUP (2).
18. LENTIL SOUP.
19. MACARONI STEW.
20. MILK SOUP.
21. MILK SOUP (suitable for Children).
22. OATMEAL SOUP.
23. ONION SOUP (French).
24. PARSNIP SOUP.
25. PEA SOUP.
26. PEASE BROSE.
27. PORTUGUESE SOUP.
28. POTATO SOUP.
29. RICE SOUP.
30. RICE AND GREEN-PEA SOUP.
31. RICE AND ONION SOUP.
32. ST. ANDREW’S SOUP.
33. SCARLET RUNNER SOUP.
34. SORREL SOUP (1).
35. SORREL SOUP (2).
36. SORREL SOUP (French) (3).
37. SPANISH SOUP.
38. SPINACH SOUP.
39. SPRING SOUP.
40. SUMMER SOUP.
41. TAPIOCA AND TOMATO SOUP.
42. TOMATO SOUP (1).
43. TOMATO SOUP (2).
44. VEGETABLE SOUP.
45. VEGETABLE MARROW SOUP.
46. WHITE SOUP.

MACARONI

1. MACARONI (Italian).
2. MACARONI CHEESE.
3. MACARONI CREAM.
4. MACARONI SAVOURY.

RICE

1. RICE, HOW TO COOK.
2. CURRIED RICE.
3. CURRIED RICE AND TOMATOES.
4. PORTUGUESE RICE.
5. RICE AND LENTILS.
6. RICE AND ONIONS.
7. SAVOURY RICE (Italian).
8. SAVOURY RICE CROQUETTES.
9. SPANISH RICE.

1. BATTER CELERY.
2. BATTER POTATO.
3. BATTER VEGETABLE.

OMELETS

1. CHEESE OMELET.
2. FRENCH BEAN OMELET.
3. FRENCH OMELET WITH CHEESE.
4. GARDENER’S OMELET.
5. OMELET HERB.
6. OMELET LENTIL.
7. OMELET MACARONI.
8. OMELET ONION.
9. OMELET SAVOURY.
10. OMELET SOUFFLÉ.
11. OMELET SOUFFLÉ (SWEET).
12. OMELET TOMATO (1).
13. OMELET TOMATO (2).
14. OMELET TRAPPIST.
15. SWEET OMELET (1).
16. SWEET OMELET (2).
17. SWEET OMELET (3).

SALADS

1. ARTICHOKE SALAD.
2. CAULIFLOWER SALAD.
3. CHEESE SALAD.
4. CUCUMBER SALAD.
5. ONION SALAD.
6. EGG MAYONNAISE.
7. POTATO SALAD (1).
8. POTATO SALAD (2).
9. SPANISH SALAD.
10. SUMMER SALAD.
11. SUMMER SALADS.
12. WINTER SALAD.

POTATO COOKERY

1. POTATO BIRD’S NEST.
2. POTATO CAKES
3. POTATO CHEESE.
4. POTATO CHEESECAKES.
5. POTATO CROQUETTES.
6. POTATO PUDDING.
7. POTATO PUFF.
8. POTATO ROLLS (BAKED).
9. POTATO ROLLS (Spanish).
10. POTATO SALAD (1).
11. POTATO SALAD (2).
12. POTATO SALAD (MASHED).
13. POTATO SAUSAGES.
14. POTATO SNOW (a Pretty Dish).
15. POTATO SURPRISE.
16. POTATO WITH CHEESE.
17. POTATOES À LA DUCHESSE.
18. POTATOES (BROWNED).
19. POTATOES AND CARROTS.
20. POTATOES (CURRIED).
21. POTATOES (MASHED).
22. POTATOES (MASHED)(another way).
23. POTATOES (MILK).
24. POTATOES (MILK) WITH CAPERS.
25. POTATOES (SAVOURY).
26. POTATOES (SCALLOPED).
27. POTATOES (STUFFED) (1).
28. POTATOES (STUFFED)(2).
29. POTATOES (STUFFED) (3).
30. POTATOES (STUFFED) (4).
31. POTATOES (TOASTED).

SAUCES

1. APPLE SAUCE.
2. APRICOT SAUCE.
3. BOILED ONION SAUCE.
4. BROWN GRAVY.
5. BROWN SAUCE (1).
6. BROWN SAUCE (2).
7. CAPER SAUCE.
8. CHOCOLATE SAUCE.
9. CURRANT SAUCE (RED & WHITE).
10. CURRY SAUCE (1).
11. CURRY SAUCE (2).
12. CURRY SAUCE (BROWN).
13. EGG CAPER SAUCE.
14. EGG SAUCE.
15. EGG SAUCE WITH SAFFRON.
16. FRENCH SAUCE.
17. FRIED ONION SAUCE.
18. HERB SAUCE.
19. HORSERADISH SAUCE.
20. MAYONNAISE SAUCE.
21. MILK FROTH SAUCE.
22. MINT SAUCE.
23. MUSTARD SAUCE.
24. OLIVE SAUCE.
25. ONION SAUCE.
26. ORANGE FLOWER SAUCE
27. ORANGE FROTH SAUCE.
28. ORANGE SAUCE
29. PARSLEY SAUCE.
30. RASPBERRY FROTH SAUCE.
31. RATAFIA SAUCE.
32. ROSE SAUCE.
33. SAVOURY SAUCE.
34. SORREL SAUCE.
35. SPICE SAUCE.
36. TARTARE SAUCE.
37. TOMATO SAUCE (1).
38. TOMATO SAUCE (2).
39. WHEATMEAL SAUCE.
40. WHITE SAUCE (1).
41. WHITE SAUCE (2).
42. WHITE SAUCE (SAVOURY)

TARTS

1. BLANCMANGE TARTLETS.
2. CHEESECAKES (ALMOND).
3. CHOCOLATE TARTS.
4. MARLBOROUGH PIE.
5. LEMON CREAM (for Cheesecakes).
6. LEMON TART.
7. TREACLE TART.

BLANCMANGES

1. BLANCMANGE.
2. BLANCMANGE (CHOCOLATE).
3. BLANCMANGE (LEMON)
4. BLANCMANGE EGGS.
5. ORANGE MOULD (1).
6. ORANGE MOULD (2).

CUSTARDS

1. ALMOND CUSTARD.
2. BAKED APPLE CUSTARD.
3. BAKED CUSTARD.
4. CARAMEL CUSTARD.
5. CARAMEL CUP CUSTARD (French).
6. CUP CUSTARD.
7. ....

1. ARTICHOKES AUX TOMATOES.
2. BEAN PIE.
3. BREAD AND CHEESE SAVOURY.
4. BUTTER BEANS WITH PARSLEY SAUCE.
5. CARROTS AND RICE.
6. CAULIFLOWER AND POTATO PIE.
7. CAULIFLOWER PIE.
8. CELERY À LA PARMESAN.
9. CELERY CROQUETTES.
10. CHESTNUT PIE.
11. COLCANON.
12. CORN PUDDING.
13. CURRY BALLS.
14. CURRY SAVOURY.
15. FAVOURITE PIE.
16. FORCEMEAT BALLS.
17. HAGGIS.
18. HERB PIE.
19. HOT-POT.
20. LEEK PIE.
21. LENTIL PIE.
22. LENTIL RISSOLES.
23. LENTIL TURNOVERS.
24. LENTILS (CURRIED), AND RICE.
25. LENTILS (POTTED), FOR SANDWICHES.
26. MINESTRA.
27. MUSHROOM CUTLETS.
28. MUSHROOM PIE.
29. MUSHROOM SAVOURY.
30. MUSHROOM TARTLETS.
31. MUSHROOM TART AND GRAVY.
32. MUSHROOM TURNOVERS.
33. OATMEAL PIE-CRUST.
34. ONION TART.
35. ONION TURNOVER.
36. POTATO PIE.
37. POTATO AND TOMATO PIE.
38. POTATOES AND MUSHROOM STEW.
39. QUEEN’S APPLE AND ONION PIE.
40. QUEEN’S ONION PIE.
41. QUEEN’S TOMATO PIE.
42. SAVOURY CUSTARD.
43. SAVOURY CUSTARD (Another way).
44. SAVOURY FRITTERS (1).
45. SAVOURY FRITTERS (2).
46. SAVOURY PICKLED WALNUT.
47. SAVOURY PIE.
48. SAVOURY TARTLETS.
49. SPAGHETTI AUX TOMATOES.
50. SPANISH ONIONS (Stewed).
51. SPANISH ONIONS AND CHEESE.
52. SPANISH ONIONS AND WHITE SAUCE.
53. SPANISH STEW.
54. SPINACH DUMPLINGS.
55. STEWED MUSHROOMS.
56. STUFFED SPANISH ONIONS WITH BROWN SAUCE.
57. SWEET CORN FRITTERS.
58. TOMATO PIE.
59. TOMATO TORTILLA.
60. TOMATOES À LA PARMESAN.
61. TOMATOES AND ONION PIE.
62. TOMATOES AU GRATIN.
63. VEGETABLE BALLS.
64. VEGETABLE MOULD.
65. VEGETABLE PIE (1).
66. VEGETABLE PIE (2).
67. VEGETABLE STEW.
68. YORKSHIRE PUDDING.
69. NUTROAST.

VEGETABLES

1. GREEN VEGETABLES (General Remarks).
2. ARTICHOKES À LA SAUCE BLANCHE.
3. ARTICHOKES À LA PARMESAN.
4. ASPARAGUS (BOILED).
5. CABBAGE.
6. CARROTS WITH PARSLEY SAUCE.
7. CAULIFLOWER WITH WHITE SAUCE.
8. CELERY (ITALIAN).
9. CELERY (STEAMED) WITH WHITE CHEESE SAUCE.
10. CELERY (STEWED) WITH WHITE SAUCE.
11. LEEKS.
12. MUSHROOMS (STEWED).
13. ONION TORTILLA.
14. ONIONS (BRAISED).
15. ONIONS (SPANISH) (BAKED).
16. SCOTCH OR CURLY KAIL.
17. SPINACH.
18. TURNIPS (MASHED).

EGG COOKERY

1. APPLE SOUFFLÉ.
2. CHEESE SOUFFLÉ.
3. CHOCOLATE SOUFFLÉ.
4. CURRIED EGGS.
5. EGG AND CHEESE.
6. EGG AND CHEESE FONDU.
7. EGG AND TOMATO SAUCE.
8. EGG AND TOMATO SANDWICHES.
9. EGG SALAD WITH MAYONNAISE.
10. EGG SALMAGUNDI WITH JAM.
11. EGG SAVOURY.
12. EGGS À LA BONNE FEMME.
13. EGGS À LA DUCHESSE.
14. EGGS AND CABBAGE.
15. EGGS AU GRATIN.
16. FORCEMEAT EGGS.
17. FRENCH EGGS.
18. MUSHROOM AND EGGS.
19. MUSHROOM SOUFFLÉ.
20. POACHED EGGS.
21. POTATO SOUFFLÉ.
22. RATAFIA SOUFFLÉ.
23. RICE SOUFFLÉ.
24. SAVOURY CREAMED EGGS.
25. SAVOURY SOUFFLÉ.
26. SCALLOPED EGGS.
27. SCOTCH EGGS.
28. SPINACH TORTILLA.
29. STIRRED EGGS ON TOAST.
30. STUFFED EGGS.
31. SWEET CREAMED EGGS.
32. SWISS EGGS.
33. TARRAGON EGGS.
34. TOMATO EGGS.
35. TOMATO SOUFFLÉ.
36. WATER EGGS.

DR. ALLINSON’S NATURAL FOOD

1. FOR BABIES.
2. FOR INVALIDS AND ADULTS.
3. BLANCMANGE.
4. GRUEL.
5. IMPROVED MILK PUDDINGS.
6. PORRIDGE.
7. PUDDINGS.

CREAMS

1. APRICOT CREAMS.
2. BLACKBERRY CREAM.
3. CHOCOLATE CREAM.
4. CHOCOLATE CREAM (French) (1).
5. CHOCOLATE CREAM (WHIPPED).
6. EGG CREAM.
7. LEMON CREAM.
8. MACAROON CREAM.
9. ORANGE CREAM.
10. RASPBERRY CREAM.
11. RUSSIAN CREAM.
12. STRAWBERRY CREAM.
13. SWISS CREAM.
14. WHIPPED CREAMS.

PUDDINGS

1. ALMOND PUDDING (1).
2. ALMOND PUDDING (2).
3. ALMOND RICE.
4. APPLE CHARLOTTE.
5. APRICOT PUDDING.
6. BAKED CUSTARD PUDDING.
7. BARLEY (PEARL) AND APPLE PUDDING.
8. BATTER JAM PUDDING.
9. BATTER PUDDING.
10. BELGIAN PUDDING.
11. BIRD-NEST PUDDING.
12. BREAD AND JAM PUDDING.
13. BREAD PUDDING (STEAMED).
14. BREAD SOUFFLÉ.
15. BUCKINGHAM PUDDING.
16. BUN PUDDING.
17. CABINET PUDDING (1).
18. CABINET PUDDING (2).
19. CABINET PUDDING (3).
20. CANADIAN PUDDING.
21. CARROT PUDDING.
22. CHOCOLATE ALMOND PUDDING.
23. CHOCOLATE MOULD.
24. CHOCOLATE PUDDING.
25. CHOCOLATE PUDDING (STEAMED).
26. CHOCOLATE TRIFLE.
27. CHRISTMAS PUDDING (1).
28. CHRISTMAS PUDDING (2).
29. CHRISTMAS PUDDING (3).
30. CHRISTMAS PUDDING (4).
31. COCOA PUDDING.
32. COCOANUT PUDDING (1).
33. COCOANUT PUDDING (2).
34. COLLEGE PUDDING.
35. CUSTARD PUDDING.
36. CUSTARD PUDDING WITHOUT EGGS.
37. EMPRESS PUDDING.
38. FEATHER PUDDING.
39. FRUIT AND CUSTARD PUDDING.
40. GIANT SAGO PUDDING.
41. GOLDEN SYRUP PUDDING (1).
42. GOLDEN SYRUP PUDDING (2.)
43. GOOSEBERRY SOUFFLÉ.
44. GREENGAGE SOUFFLÉ.
45. GROUND RICE PUDDING.
46. HASTY MEAL PUDDING (1).
47. HASTY MEAL PUDDING (2).
48. LEMON PUDDING.
49. LEMON TRIFLE.
50. LENTIL FLOUR PUDDING.
51. LONDON PUDDING.
52. MACARONI PUDDING (1).
53. MACARONI PUDDING (2).
54. MALVERN PUDDING.
55. MARLBOROUGH PUDDING.
56. MELON PUDDING.
57. MILK PUDDING.
58. MINCEMEAT PANCAKES.
59. NEWCASTLE PUDDING.
60. NURSERY PUDDING.
61. OATMEAL PANCAKES.
62. OATMEAL PUDDING.
63. OMELET SOUFFLÉ (1).
64. OMELET SOUFFLÉ (2).
65. ORANGE MARMALADE PUDDING.
66. ORANGE MOULD.
67. ORANGE PUDDING.
68. OXFORD PUDDING.
69. PANCAKE PUDDING.
70. PANCAKES.
71. PANCAKES WITH CURRANTS.
72. PARADISE PUDDING.
73. PLUM PUDDING.
74. POOR EPICURE’S PUDDING.
75. POPPY-SEED PUDDING.
76. PRUNE PUDDING.
77. PRUNE PUDDING
78. RICE PUDDING (French).
79. ROLLED WHEAT PUDDING.
80. RUSK PUDDING.
81. SEMOLINA BLANCMANGE.
82. SEMOLINA PUDDING.
83. SIMPLE PUDDING.
84. SIMPLE FRUIT PUDDING.
85. SIMPLE SOUFFLÉ.
86. SPANISH PUDDING.
87. SPONGE DUMPLINGS.
88. STUFFED SWEET ROLLS.
89. TAPIOCA PUDDING.
90. VANILLA CHESTNUTS (for Dessert).
91. WHOLEMEAL BANANA PUDDING.
92. WINIFRED PUDDING.
93. YORKSHIRE PUDDING.
94. ....