NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

* Recipes by Cruz H. Acevedo Jr. in his Doctoral Dissertation (August 23, 1983) and work on the Elderhealth Project: Four Worlds Development Project, University of Lethbridge, Lethbridge Alberta

**These recipes have been updated and revised in November 1996 and updated in March 2000 to new findings and research that is better suited to Native populations using these recipes.

© Copyright by Cruz H. Acevedo Jr., Ph.D.

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TABLE OF CONTENTS
TO TREATMENT DIRECTORS, ELDERHEALTH COORDINATORS SUMMER CAMP SPORTS TRAINING PROGRAM COORDINATORS ............................................................ 6 RECOMENDED FOOD SUPPLIES .................................................................................................................... 7 CANNED PRODUCTS ........................................................................................................................................ 8 TO PERSONS PREPARING THE FOOD AND MENUS .................................................................................... 9 TO THE CHIEF COOK ....................................................................................................................................... 10 A THREE WEEK RECOMMENDED NATIVE AMERICAN HEALTH MENU ...................................................... 11 WEEK ONE ............................................................................................................................................ 12 WEEK TWO ........................................................................................................................................... 19 WEEK THREE ....................................................................................................................................... 26 FOOD MENUS: CARROT-FRUIT SALAD ....................................................................................................................... 34 CARROT RICE CASSEROLE ............................................................................................................... 35 CEREAL MEALS ................................................................................................................................... 36 CHICKEN (ROASTING INSTRUCTIONS) ........................................................................................... 37 CHICKEN SALAD STUFFED TOMATOES ........................................................................................... 38 CHICKEN RICE AND VEGETABLE CASSEROLE .............................................................................. 39 CHILE RELLANOS ................................................................................................................................ 40 CHINESE STYLE BROCCOLI AND MUSHROOMS............................................................................. 41 EGGPLANT TOMATO CASSEROLE .................................................................................................... 42 EGG SALAD SANDWICH ..................................................................................................................... 43 ENCHILADAS DE POLLO (CHICKEN .................................................................................................. 44 FRIED RICE ........................................................................................................................................... 46 FRUITED MILLET CEREAL .................................................................................................................. 47 GARDEN VEGETABLES WITH BROWN RICE .................................................................................... 48 GLAZED CARROTS .............................................................................................................................. 49 GREEN BEANS ..................................................................................................................................... 50 GREEN AND GRAIN MEATBALLS ...................................................................................................... 51

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GREEN BEANS AND MUSHROOMS ................................................................................................... 52 HEALTHIEST BREAKFAST CEREAL .................................................................................................. 53 HERBED WILD RICE AND BROWN RICE ........................................................................................... 54 ITALIAN TOMATO SAUCE FOR PASTAS ............................................................................................ 55 LASAGNA AL FORNO .......................................................................................................................... 56 LENTIL LOAF ........................................................................................................................................ 57 LIGHT CHEESE SAUCE ....................................................................................................................... 58 MANITOBA WILD RICE ........................................................................................................................ 59 MEATLESS MEATBALLS ..................................................................................................................... 60 MEATLOAF WITH SHREDDED VEGETABLES ................................................................................... 61 MEXICAN SAUCE FOR RELLANOS, HUEVOS RANCHEROS, & OMELETTE ................................. 62 MIXED VEGETABLES AND MUSHROOMS ......................................................................................... 63 MOCK REFRIED BEANS ...................................................................................................................... 64 MOOSE STEW (BUFFALO, ELK, VENISON, CARIBOO, ETC ........................................................... 65 OATMEAL BREAD ................................................................................................................................ 66 POTATO, MUSHROOM, AND SPINACH CASSEROLE ....................................................................... 67 QUESADILLAS ..................................................................................................................................... 68 QUICHE- CRUSTLESS: MUSHROOM AND SPINACH ....................................................................... 69 RABBIT (ROASTING INSTRUCTIONS ................................................................................................ 70 RICE AND VEGETABLES “A LA MEXICANA ...................................................................................... 71 SALSA ................................................................................................................................................... 72 SCRAMBLED EGGS ............................................................................................................................. 73 SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE ............................................................... 74 STRINGBEAN AND MUSHROOM QUICHE ......................................................................................... 75 STUFFED BAKED POTATOES BROCCOLI AND CHEESE ................................................................ 76 STUFFED BAKED POTATOES WITH VEGETABLES ......................................................................... 77 TANGY CHEESE SAUCE ...................................................................................................................... 78 TAMALE PIE .......................................................................................................................................... 79 TORTILLA AND SQUASH CASSEROLE ............................................................................................. 80

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....................................................................................... 85 ZUCCHINI AND TOMATO CASSEROLE .................................................................................................................... 106 SOUPS: AMERICA’S ABORIGINAL SOUP .......................................................................................................... 97 LEMON CHEESE CAKE .................................................................................................................................................................................... 105 VINAIGRETTE ............................................................. 98 STAWBERRY........................ 104 RANCH STYLE ............................................. 94 CREPES ............................................................................................................... 81 TURKEY...................................................................................... AND GAME HENS ........................................................ 91 BANANA BREAD ................ 99 THREE GRAIN PUDDING ................................................................................. CHICKEN........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................... 103 SESAME .............................................................................................................................................................. 92 BAKED APPLES .......................................................................................................................... 89 APPLE CAKE ............ 108 ASPARAGUS SOUP ........................ 93 BERRY TOPPING .................................................................................... 84 VEGETABLE CRUSTLESS QUICHE ..................................................................................................... 96 IDEAL APPLE CRISP ............................. 86 ZUCCHINI .................................. 83 VEGETABLE “CHILI” CON CARNE ............................................................................................................................................................................................................................................................................................... 102 FRENCH ....................................................................... 100 DRESSING: AVOCADO ............ 87 DESSERTS APPLE BRAN MUFFINS ............................................................................................................. 95 CREPE FILLING ............................................ BANANA YOGURT CHEESE PIE ....... 82 VEGIE BURGERS .............................................................................................TUNA AND BROWN RICE CASSEROLE ................................................ 90 APPLESAUCE AND CARROT CAKE ......................................................................................................................ROASTING INSTRUCTIONS ........ 109 4 ...................................................................

..................... TOMATO............................. 111 BLACK BEAN AND RICE SOUP ............................................................... 128 TOMATO SOUP ................................org/foodnut................................................................................................................................................................ 115 COSIDO (A MEXICAN PEASANT SOUP ............................................................................... 131 VEGETABLE BARLEY SOUP...................................................................ncidc............................................................................... 123 POTATO...................................................................................... AND ZUCCHINI SOUP ...................................................................................................... VEGETABLE SOUP ................ 129 TRINITY SOUP ........................................... 112 CARROT-LEEK SOUP .............................................................................................................. 121 LENTIL AND SPIT PEA SOUP ... 122 PINTO BEAN SOUP ......................................... 119 CREAMY FISH CHOWDER .................................................................... MUSHROOM SOUP ....................................................................................htm 5 .................... 110 BLACK BEAN SOUP .............................................. VEGETABLE.................................................................................................................. 127 TOFU AND SNOW PEA SOUP ........... AND BARLEY SOUP ..................................................... AND BEAN SOUP .......................................................... 125 POTATO......... 116 GARLIC POTATO LEEK SOUP ............................................................................................................................................................................................................................ 132 ZUCCHINI............ 118 CREAMY CAULIFLOWER SOUP ............................................................... 130 TURKEY VEGETABLE SOUP ............................................................................................... 134 THREE-WEEK MENU WORKSHEETS MAY BE DOWNLOADED FROM THE FOLLOWING WEB SITE: http://www............................................................................................................... 117 CREAMED BROCCOLI SOUP ........................................................................................................................ 126 SWEET POTATO AND VEGETABLE SOUP ................................................................................................................. 113 CHICKEN VEGETABLE SOUP ............................................................................ 114 CORN CHOWDER ............................................................................................ 124 POTATO........................................................................................................................................................................................................................BEAN STOCK............................................................................................... 133 WEIGHT LOSS INSTRUCTIONS ............ 120 GREEN PEA SOUP ......................................................................................................................................... MUSHROOM..............

Finally a simple good rule: is “IF YOU CAN’T PRONOUNCE IT. Yet. Sadly as our tastes change (higher salt and sugar intakes). Acevedo Jr..D. cherry jell contains up to 82 percent sugar. Four Worlds Development Project University of Lethbridge In the modernization of food processing. these food are wonderful for some people. ETC.To: Treatment Directors. the food industry adjusts their food processing. Elderhealth Program Directors. Today catsup contains approximately 28 percent sugar. As an example Native Americans have a high rate of allergies and medical problems cause by Milk and Wheat (lactose & gluten). 6 . to retard oxidation and spoilage. DON’T EAT IT”. and mostly to enhance the taste needs of modern people. be preserved for long periods of time (indefinitely in some cases). These are designed to make food look good. From: Cruz H. today we are indeed consuming upwards of several thousand chemicals. Additionally many of the chemicals used are questionable for human consumption. Youth Summer Camp Sports Program Coordinators & Chief Cooks. The truth is that we should eat our aboriginal foods when ever possible. Ph.

a few head Lettuce. Kidney Beans. Low fat cheese such as mozzarella or farmer cheese. Winter Squash. Pot Barley. mixed Vegetables. * Instant non-fat milk powder. Wild Rice. Black beans. Oat Grouts (whole Oat grain). GRAINS: Pinto Beans or Red Beans. the following can be frozen : Green Beans. Yellow Onions. 7 . small fresh Green Onions.THE FOLLOWING FOOD SUPPLIES ARE RECOMMENDED: MEATS: Moose meat /Caribou / Elk / Venison / Buffalo /or lean Beef roast Chicken (fresh) Turkey (fresh) Fish (salmon or white fish-fresh if possible) VEGETABLES: Broccoli. Red River Cereal. whole Brown Rice. Celery. Leafy Lettuce. Leeks. & Corn. fresh Garlic. unfiltered Honey) Ranch Style Dressing Powder. Zucchini. Cabbage. Green Peppers. low Fat or Non-Fat Yogurt (may be flavored with Vanilla extract and a little Raw Honey). Potatoes. Yams or Sweet Potatoes.not low fat or 2%. Peas. Millet (buy at health food stores). Canola Oil Margarine Honey (raw unpasteurized. fresh Tomatoes. fresh Mushrooms. DAIRY PRODUCTS: Whole Non-Fat (skinned Milk) Milk. Sunny Boy Cereal. fresh Parsley. MISCELLANEOUS: Whole Wheat Pastry flour Cornstarch (commercial pre-cooked powder) Canola Oil Virgin Olive Oil (can use Pure Olive Oil if Virgin is not found) Pure Butter. Carrots.

Salt Substitute. Tomato Sauce. DRINKS: The best drink is spring water. it is the healing fluid of the body. WI.Do not serve Tang. Oregano. produce them. Gayelor-Hauser modern food products. or other pre-mixed juice powders. Vegit & VegSal. it contains no chemical additives. Fruit Juices are okay in limited amounts like Pure Unsweetened Apple Juice. Pure Grapefruit Juice. SPICES NEEDED: Salt. Bay Leafs. Also. Crushed Tomatoes. Whole Black Peppercorns for graining in hand grinder. Cummins. and can be ordered through your food wholesale 8 . Pure Garlic Powder (FRESH GARLIC IS PREFERABLE). Unsweetened Crushed Pineapple. Strongly recommend that a salt substitute such as INDO ( a natural meat tenderizer) be used. If you are going to serve Coffee than serve only Decaffeinated Coffee (served at Breakfast only).CANNED PRODUCTS: Stewed Tomatoes. they are a natural herbal mixture with very little salt. Chili Powder. Whole Canned Green Chiles ( “Ortega” or “Los Paseos” brand are most easily available). Milwaukee. Pure Orange Juice. and a variety of Herbal teas (no regular tea).

4. 1. etc. 6. Cruz H. Ca. Mind & Spirit Institute 9529 Alta Mesa Rd. soup. Wilton. I am sure that we can learn from each other. Monosodium Glutamate (MSG) BHA/BHT Propyl Gallate Sodium Nitrite Sulfiting Agents Artificial colorings Since many food bases i.D.TO THE PERSONS PREPARING THE FOOD AND MENUS: It is important that the following chemicals be avoided. and I hope you’ll feel comfortable in making suggestions and recommendations on how we can improve the menus.e. gravies. Ph. Finally. contain these chemical we need to make our own bases. 2. There are some commercial food bases that do not contain the above chemicals. Acevedo Jr. these are fine for using. 3.. Prevention coordinator Four World Development Project The University of Lethbridge Now Director: Healing Body. 95693 (916) 687 6785 9 . 5.

SALAD BAR INGREDIENTS 1. Diced green peppers 4. Check the contents. Sliced red onions 5. Be sure that there is no MSG. Grated fresh raw beets 10. and BHT. Fresh diced/sliced tomatoes 3. for a completely balance and highly nutritious salad.TO THE CHIEF COOK. Leafy green lettuce (may be varied) 2. it is too high in calories. Grated fresh raw carrots 9. There are some commercial NON FAT dressings that are fairly good. 10 . See recipes in “Elderhealth Menus”. if oil or sugar are within the first 3 ingredients. please use these ingredients for the Salad Bar. Alfalfa sprouts (can be rotated) 7. Fresh sliced mushrooms 6. BHA. Bean sprouts 8. Thin slice Celery Dressing: All low fat dressings.

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

No coffee at night 12 . Non-Fat milk. plain without fruit) Herbal Tea. Orange. Water SNACK: Fruit . Herbal Teas LUNCH Salad Bar with low fat Dressings Meatloaf #61 Mashed potatoes (do not peel. jam.Apple.Week One SUNDAY BREAKFAST Oatmeal with raisins 1 Slice of 7 grain bread (no butter.fat gravy Green beans #50 1 Slice Rye Bread Herbal Teas. use Red Potatoes) Non. etc) May use “I can’t believe it’s not butter” spray Fresh Fruit (Banana) Fruit Juice (Pure . water EVENING: Fruit. Non-Fat milk or Decade Coffee MID MORNING SNACK: Fruit. Grapefruit) Vanilla Yogurt (low-fat.Banana/Apple/Orange DINNER Salad Bar Soup: Black Bean Soup #111 Stuffed Baked Potato with Veggies #77 Light Cheese Sauce #58 Herbal Teas.

Non Fat milk.MONDAY BREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee. Non Fat milk. \Herbal Teas SNACK: Fruit. Herbal Teas LUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose. Herbal Teas DINNER Salad Bar and low calorie dressings Soup: Creamy Cauliflower #119 Zucchini #87 Baked Yellow Squash Herbal Teas and water EVENING SNACK: Apple 13 . other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea. or Water SNACK: Fruit.

non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. Non Fat Milk.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. or Decaffeinated Coffee SNACK: Fresh Fruit LUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea. Water SNACK: Fruit 14 .

non-fat) Berries Juice (Apple.grain bread Herbal Tea. Grapefruit) 1/2 Grapefruit Herbal Tea. Non Fat Milk.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. Water SNACK: Fruit 15 . or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Orange. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. Non Fat Milk.

Grapefruit) Herbal Tea. Non-Fat Milk. Orange. and Water SNACK: Fruit DINNER Salad Bar Carrot .Leek Soup #113 Lentil Loaf #57 Banana Bread #92 Herbal Teas. Non-Fat milk.THURSDAY BREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (Apple. Water SNACK: Fruit 16 . or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Chicken Enchiladas #44 Mock Refried Beans #64 Herbal Teas.

Orange.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple. Grapefruit) Herbal Tea. Water SNACK: Fruit 17 . Water SNACK: Fruit DINNER Salad Bar Soup: Cosido (A Mexican Peasant Soup) #116 Apple Bran Muffins #89 Herbal Teas. Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Corn Chowder Soup #115 Baked Halibut Mixed Vegetables & Mushrooms #63 Herbal Tea Non-Fat milk. Non Fat milk.

or Water SNACK: Fruit 18 .]) Green Beans #50 Baked Yams Herbal teas. Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F. Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas.SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. Non-fat milk.

honey. fruits. or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Leftovers Apple Cake #90 Herbal Teas SNACK: Fruit 19 . Special K.Week Two SUNDAY BREAKFAST Cold Cereals: Corn Flakes. Grapenuts (no cereals with sugar. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea.

Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Green & Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (preferred is Spinach or Vegetable Pasta) Green Beans and Mushrooms #52 Herbal Teas. Herbal Tea 20 .MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non. Non-Fat milk.

TUESDAY BREAKFAST Healthiest Breakfast Cereal #53 Berries/Yogurt Fruit Juices Herbal Tea SNACK: Fruit LUNCH Salad Bar Vegetables “Chili con Carne (meat)” #84 Corn Bread (Laurel’s Kitchen Cookbook page 81) Herbal Teas or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Vegetable Soup #114 Vegetable Crust less Quiche #85 Herbal Teas SNACK: Baked Apple (cold or hot) #93 21 .

WEDNESDAY BREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas. Non-Fat milk. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Black Bean soup #111 Tuna and Brown Rice Casserole #81 Mixed Vegetables with Mushrooms #63 Herbal Teas.

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Turkey (roasted) Mashed potatoes (do not peel) Low Fat Gravy Green Beans & Mushrooms #52 Carrot-Fruit Salad #34 SNACK: Fruit DINNER Salad Bar Soup: Asparagus #112 Stuffed Baked Potatoes with Broccoli & Cheese #76 Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea 23 . Non-Fat milk.THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice.

or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 .FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. Non-Fat Milk. or Decaffeinated Coffee Fruit Juices SNACK: Fruit LUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas.

Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Zucchini/Tomato/Barley Soup #133 Spinach/Mushrooms in lean ground round (beef) Baked Yam SNACK: Fruit DINNER Salad Bar Leftovers from week with Apple cake #90 Herbal Teas SNACK: Fresh Fruit 25 .SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea.

Non-Fat Milk. Non-Fat Milk.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from week SNACK: Fruits and leftover desserts 26 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea.

Non-Fat Milk. Rice.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Non Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Green Pea #121 Tuna and Brown Rice Casserole #81 Ideal Apple Crisp #97 SNACK: Fruit 27 . or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken. Herbal Tea. and Vegetable Casserole #39 Herbal Tea.

or Decaffeinated Coffee SNACK: Herbal Tea and a Fruit LUNCH Salad Bar Soup: Garlic Potato-Leek #117 Green and Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (Spinach) SNACK: Fruit. Non-Fat Milk. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 .TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea.

Grain Bread Herbal Tea.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Non-Fat Milk. Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea. Non-Fat Milk. Water SNACK: Fruit 29 . or Decaffeinated Coffee SNACK: Fruit. Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea.

THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Vegetable “Chili con Carne” #84 Corn Bread (Laurel’s Kitchen Cookbook p 81) SNACK: Fruit DINNER Salad Bar Soup: Sweet Potato and Vegetables #127 Stuffed Potatoes & Vegetables #77 Light Cheese Sauce #58 Applesauce Carrot Cake #91 Herbal Tea. Water SNACK: Fruit 30 .

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk SNACK: Fruit 31 . Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Tofu and Snow Peas #128 Fried Rice #46 Stir Fried Vegetables with skinless Chicken Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea.FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. Non-Fat Milk.

Grain Bread Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Meatloaf & Shredded Vegetables #61 or Leftovers from week Applesauce and Carrot Cake #91 SNACK: Fruit 32 .SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7. Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea. Non Fat Milk.

PARTICIPANTS WILL REQUEST ADDITIONAL ITEMS. AND THE PAGE NUMBER FOLLOWS THE RECIPE. REMEMBER THAT THEY ARE PHYSICALLY TROUBLED BECAUSE OF THEIR POOR EATING HABITS. PLEASE FEEL FREE TO SUBSTITUTE WHEN EVER YOU CANNOT OBTAIN NEEDED INGREDIENTS.e. YOU ARE HELPING THEM BY INSURING THAT THEY STAY ON THIS SCHEDULED MEAL MENU.RECIPES ARE INCLUDED FOR MOST DISHES. 33 . YOU DO SUBSTITUTE. MAKE SURE YOU DO NOT USE PRODUCTS THAT CONTAIN HARMFUL CHEMICAL(S) LISTED ABOVE. ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOUR DISCRETION. i. IF. BUTTER FOR THEIR MUFFINS OR BREAD .DO NOT GIVE IT TO THEM.

non-fat yogurt 1/4 c. and dates in a large bowl. cut in chunks 1/2 c. pressing with a fork to remove excessjuice. poppy seeds 1 tsp. lemon juice 1/4 tsp. grated carrots 2 small oranges.CARROT-FRUIT SALAD Ingredients 1 8 oz. In a separate bowl. Toss thoroughly to coat the salad ingredients with the dressing. add to the carrots and fruits. 34 . nutmeg 1. Drain the pineapple well. can unsweetened crushed pineapple. Yield: about 5 cups. stir the dressing ingredients together.frozen orange-juice concentrate 2 tsp. oranges. chopped dates (about 8 dates) Dressing: 1 l/2 c. and combine with the carrots. 2. juice-packed 4 c.

This makes 6 servings. 2 c. 3. It is economical and low in calories. but hearty enough for a main dish. 1 tsp. Beat eggs and mix into mixture. 1. 35 . grated carrots. grated low fat style cheese and spices. 3 1/4 c. 6 tbsp 1/2 c.CARROT RICE CASSEROLE Ingredients 1 c. 2. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes. Cooked Brown Rice Grated Carrot Minced Green Onion and Tops Grated Hoop or Farmer Cheese Fertile Eggs Minced Parsley Leaf Marjoram This is a very light meal. Take 1 cup of cooked short grain brown rice and mix with onions.

OR 1/4 c. Oat groats Raisins Banana Non-fat Milk Millet Non-Fat Powder Milk Raisins Banana Water Buckwheat Non-Fat Powder Milk Raisins Water These wonderful cereals are a complete food and high in protein.CEREAL MEALS Ingredients 1/3 c. Remove from the stove and let stand another 10 minutes. 1/2 c. 1-1/2 tbsp 1 c. BUCKWHEAT CEREAL: Bring water to a boil. 36 . Stir in the buckwheat slowly. OR 1/4 c. MILLET CEREAL: Rinse millet in warm water and drain. Serve with non fat milk or yogurt with fresh fruit. 1-1/2 tbsp 1/2 3-1/2 oz. Cover pan. Turn heat to low and simmer for 5 minutes. Place in a pan with the water and powder milk. After 10 minutes remove from heat and let stand for 30 minutes. Millet and Buckwheat are the king of cereal. reduce heat and simmer at the lowest heat. Heat mixture to a boil. 1/2 tbsp 1/2 1 c. Cook for 2-3 minutes. Serve with non-fat milk and fresh fruit. stirring as you pour. 1/2 c.

2. 3. Check in 2 l/2 hours. If legs move easily then leave uncover for browning When done cut them into 4 to 6 serving pieces each. Cook in 275o for 3 hours. Roast (whole) in roaster-cover with foil. 37 .CHICKEN 1.

fill the center of each tomato with the chicken filling. celery. 5. Green or red seedless grapes 1/2 c. Combine the chicken. drained 1 c. water chestnuts. 2. Diced cooked chicken breast 1 c. Diced celery 1 c. Curry powder 1 tsp. Non-fat yogurt 2 Hard-boiled eggs (discard yolks) 1 1/2 tbsp. 38 . Just before serving. Chill. and onions in a bowl. leaving the bottom quarter of the tomato intact. Cut each tomato at the stem end into eight equal wedges. Soy sauce 1 l/2 tsp.CHICKEN SALAD STUFFED TOMATOES Ingredients Dressing: 1 c. Cottage cheese. 1. 1 % fat (by weight) maximum Stuffing: 2 c. 4.finely chopped onions 6 lg. grapes. Ground ginger 1 c. Ripe whole tomatoes Lettuce leaves Place the dressing ingredients in a blender and blend until smooth. Add l cup dressing and toss lightly to coat the salad well. 3. 6 lg. pull segments apart gently. Sliced canned water chestnuts.

Sauté onions.CHICKEN. 2. Organically Grown Chicken Long grain Brown Rice Large Onion Cloves of Garlic Bell Pepper(red or green) Mushrooms Bunch of Small Green Onions Fresh Peas (may use frozen peas) Bunch of Parsley or Cilantro (Coriander) Medium Tomatoes Remove skin from chicken and cut up into small pieces. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. garlic. cover and cook at lowest heat possible until the liquid is absorbed. 1 1 c. Place in 2 quarts. This does not need salt. RICE AND VEGETABLE CASSEROLE Ingredients 1. When done remove fat from stock and set aside. You can spice for your taste with home. 39 . spring water and simmer until tender. 1 8 1 1 lb.3/4 lb 1.made salsa. or any other spice of your choice except black or white pepper.1/2 c. bell pepper and mushrooms in a little chicken fat & stock. 3. 1/2 5 1.

Ortega) Hoop. You can use egg-beater. Peel skins. When batter is set lay the Chile on top and cover with batter. for low-fat diets eliminate yolks. For each pepper use 1 egg. 40 . Turn and cook each side for approximately 3 minutes. turning often until all sides are blistered. of cheese. Heat a cured cast iron or Teflon pan. 3. One Chile is one serving. Lay a strip of batter the length of Chile. Farmer or other low fat cheese Fresh Chicken eggs If you can buy fresh green California chilies broil them 2" from the heating element. Wrap in damp towel for 5 minutes. To keep warm place in covered pan in the oven at lowest temperature setting. Separate egg whites and beat until very stiff. Make a small slit in each Chile and stuff with one oz. 2. whole wheat flour per egg. You may serve plain or cover with ranchero sauce. Fresh Green Chilies or (1 can whole green chilies. Beat yolks until light yellow and add 1 tsp. Canned whole green chilies can be substituted.CHILE RELLENOS Ingredients 7 7 oz. 7 1.

3. 1/4 GRAVY: 1 tsp. Cut into bite size pieces. Be sure you use a low sodium Tamari sauce. 41 . 1.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. 1 tsp. Add gravy and stir until thickened. Serve immediately. 7 oz. Strip outer fiber from large stalks. Defatted Stock or White Wine Tamari (low sodium soy sauce) Clove Garlic Slices Fresh Ginger Sherry or water Fresh Broccoli Fresh Mushrooms Onion (diced into large pieces) Corn Starch or Arrowroot Tamari (low sodium soy sauce) Water of vegetable or Chicken Stock Separate broccoli flowers and stalks. Add onions and broccoli stalks and sauté for 3 minutes. 4. cut stalk diagonally into pieces 1/3 inch thick. Heat first 5 ingredients in a Wok or heavy cast iron pan. 2. 5. Add mushrooms and broccoli flowerets and sauté 2 minutes. This makes 5 servings. 8 oz. 1/2 c.

EGGPLANT TOMATO CASSEROLE
Ingredients 2 c. 2 1 tbsp. 3 tbsp. 1/2 c. 2 Lg. 2 oz. 1/4 c. 1. Diced Eggplant Eggs Butter Chopped Onions Dry Bread Crumbs Tomato’s Cheddar Cheese (low-fat) Parmesan Cheese

Peel and slice eggplant. Place slices in a covered pan with 1/4 cup water or vegetable stock, cook until tender. Mash drained eggplant and mix with beaten eggs, bread crumbs and onions. Butter a shallow baking dish. Cover the bottom with half the tomatoes (sliced). Spoon in all of the eggplant mixture and spread evenly. Arrange the remaining tomatoes on top and sprinkle with cheeses. Bake at 375 degrees for 45 minutes. Serve immediately.

2.

3.

4.

Makes 6 servings.

42

EGG SALAD SANDWICH
Ingredients 2 2 oz. 1/2 tsp. 1/2 1 1 Lg. 1 oz. 1 Lg. Eggs (hard boiled, mashed) Yogurt (skimmed milk) Chile or Mustard Small Whole Wheat Pita Bread (unleavened) Small Green Onion (chopped) Mushroom (sliced) Alfalfa Sprouts Tomato (sliced)

This is an example of utilizing natural foods (yogurt) in place of the traditional mayonnaise and coming out with a delicious sandwich that is very low in fat content and remains a high quality protein. 1. Cook eggs until hard-boiled, remove egg yolk and give to your pet. Dice all ingredients (finely) and mix with the yogurt. Add natural spice of your choice. Refrigerate for at least 2 hours for aging.

Instead of pita bread you may use any natural grain bread made without fat or sugar—e.g. EZEKIEL 4:09, BIBLICAL BREAD, or PRITIKIN BREAD, or OTHER LOW-FAT HIGH FIBER BREAD (“ORO-WHEAT” BAKERY MAKES SEVERAL). Makes two servings.

43

ENCHILADAS DE POLLO (chicken)
SAUCE: 2 3 2 3 2 2 1/2 1/4 1/4 1 1 2 Medium onions Cloves of garlic, minced Tablespoons virgin-olive oil 28 ounce cans of tomato sauce Quarts. of chicken broth (use the de-fatted* broth from chickens) Teaspoons oregano leaves Teaspoon ground cumin Cup chili powder Cup cornstarch (may slowly be increased to obtain a fairly thick consistency) Teaspoon salt Teaspoon fresh ground pepper Tablespoons of fresh lime or lemon juice

* To de-fat the chicken broth place it in the freezer until the fat coagulates on top of the broth, then you throw away the fat. 1. Sauté onions, garlic in oil until soft 2. Add all ingredients, except cornstarch, and simmer for 25 minutes. Add cornstarch (mix well in water before adding to sauce) to the sauce and simmer until a thick consistency. FILLING: 1 1 3 2 1 Whole chicken Large onion, diced Large stalks of celery with leaves, diced Carrots diced Large can of diced green chilies

1. Cut up chicken into separate pieces (legs, thighs, wings) 2. Simmer all ingredients in 64 ounces of water, until chicken is tender, allow to cool off and remove bones and skin. Shred or dice chicken and set aside for filling

44

45 .CHICKEN ENCHILADAS CONTINUED OTHER NEEDED INGREDIENTS: 2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator Pound of grated low-fat mozzarella cheese 1 ASSEMBLING THE ENCHILADAS 1.(if you dip them too long they will fall apart). FISH. 5. When all are done ladle sauce on top and sprinkle cheese on top. Bake in a preheated 350 degree oven for 15-20 minutes. 4. or until the cheese has melted and beginning to bubble. To assembled dip each tortilla in the heated sauce. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF. Roll up and place on square cookie sheet. GAME MEATS. Lay pliable tortilla on a cookie sheet (be careful. SHRIMP. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling. 2. so that each one is rolled up against each other. 3. OR FOWL. barely enough to make them pliable.

chopped in small strips 1 c.Chopped cooked chicken (optional) 1/3 c. 3. Makes 4 servings 46 . Carrots.FRIED RICE Ingredients 1 tsp. Stir in the chicken. thoroughly. and water chestnuts. 2. and stir-fry over moderate heat about 10-15 minutes. coarsely chopped 1 c. stirring 4.Raisins (optional) 1/3 c. if used. Soy sauce 2 c. mix well. Grated fresh ginger or 1/2 tsp. Add the vegetables. raisins. Add the soy sauce and rice. Dry mustard 1 c. water. chopped in small strips 1 tbsp. Cooked long-grain brown rice 1/2 c. Broccoli. and heat the mixture to boiling in a large skillet. Mix the ginger and mustard with 1/2 c. until tender. Ground ginger 1/2 tsp. Onions. while the rice is heating. and heat as needed.Sliced canned water chestnuts (optional) 1.

and orange peel.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. cinnamon. and nutmeg. Remove from heat and add juice concentrate vanilla. Cook millet and water in double boiler. 2.FRUITED MILLET CEREAL 1 cup Millet 3 cups Water 1/2 cup Raisins 1 Apple diced 2 tbsp Grated Orange Peel 3 tbsp Frozen . Set over boiling water and cook. covered. over medium heat for about 40 minutes or until all water has been absorbed. 47 . apple. Add raisins.

I use a dash of light salt. You may substitute other grains such as barley. Simmer until the rice is done. marjoram. sweet basil. 48 .GARDEN VEGETABLES WITH BROWN RICE Ingredients 2 1 1/2 lb. This soup is wonderful for weight reduction. 1/2 1 1 Lg. millet. Medium potatoes (sliced) Medium carrot (sliced) Fresh string beans Medium onion Medium zucchini squash Stalk of celery Medium tomatoes Bell Pepper Brown rice Cloves garlic Dice all vegetables and place in a covered saucepan with 5 cups spring water or stock. minerals. cilantro (coriander). etc. thyme. 2. It is high in vitamins. 2 1/4 1/2 c. 3 1. Bring to a boil and reduce heat to low. and 1/4 cup of salsa. and is low in calories and economical to make. Add rice (whole brown rice) and spices of your choice.

Add carrots stirring well to coat with sauce. Cups (8 medium) carrots (sliced thin) Cup frozen apple juice concentrate Tablespoon grated orange rind Tablespoon corn starch Teaspoon ground ginger Place carrots in steamer over 1 l/2 cups of boiling water in a saucepan. 3. Cook in medium heat until tender. cornstarch and ginger in another saucepan. mix until smooth. orange rind. until mixture is thick. Reserve cooking water from carrots.GLAZED CARROTS 5 1/4 1 1 1 1. . Makes 6 servings Calories: 65/serving 4. stir in carrot water. Cook stirring constantly. 2. Combine apple juice.

GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. Serves 4-6 people. 50 . Lb. green beans (cut bit size) Cup spring water Small onion (chopped) Tomatoes Bay leaf Bunch parsley (3-4 tablespoons dry parsley) Clove garlic Teaspoon virgin olive oil Dash salt Cup water or stock Sauté onion and garlic in olive oil. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender. 2.

Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. cumin. 5. mushroom. Pounds lean ground beef Wheat germ Minced fresh parsley (1/4 dried parsley) Minced little green onions Tablespoons grated Parmesan cheese Tablespoon of milk Eggs Teaspoon freshly ground pepper 1. To serve. 4. hot sauce. 2. chopped Teaspoon cooking oil 8 oz. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. pour the sauce over the meatballs and combine the two well. and onions in the oil for 3 to 5 minutes. chili powder. Meanwhile prepare the sauce in a skillet by sautéing the zucchini. and heat the sauce thoroughly.GREEN AND GRAIN MEATBALLS MEATBALLS: 1 1/2 1 cup 2/3 cups 2/3 cups 6 4 2 1/2 SAUCE: 2 1 2 4 2 2 2 Cup chopped zucchini squash Cup chopped mushrooms Medium onions. 3. Place the meatballs in a shallow baking pan (spay the pan with Pam). Stir in the tomato sauce. shape into 48 balls. 51 . Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes.

cut green beans (can be frozen) Yellow onion (diced) Lb. 52 . Save left over liquid for stock. Simmer together for 5 minutes. Serves 4-6 3.GREEN BEANS & MUSHROOMS 1 1 1 1 1 1 1. Lb. fresh mushrooms (sliced) Tablespoon Virgin Olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms until onions are translucent. 2. Place green beans in covered pan with water and cook until almost done. 4. Add onions and mushrooms and add a dash of salt and any of your favorite herbs.

HEALTHIEST BREAKFAST CEREAL 1 1 1 5 5 1 2 Cup millet Cup oat groats Cup barley Cups cinnamon tea Cups spring water Cup raisins Ounces frozen apple juice concentrate Dash salt Bring to boil water/tea and grains. The safest way to cook to prevent sticking is in the oven at 225o. 2. 1. 53 . Add raisins and apple juice and cover. Cook until grains have absorbed liquid. Reduce to lowest heat.

2. and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft. reduce heat to low. 54 . garlic. Thyme. Fluff lightly with a fork and serve. Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. cover. Add the rice. 3.HERBED WILD RICE WITH BROWN RICE 3 cups Defatted Chicken Stock 1/2 cup Wild Rice 1/2 cup Long-Grain Brown Rice 2 tbsp Minced Green Onions 2 Cloves Garlic. bring to a boil. green onions. and cook for 1 hour until the rice is tender. Marjoram. Add the remaining stock and seasonings. Makes 4 to 6 servings. In a medium saucepan. and Basil 3 Bay Leaves Dash: Cayenne Pepper 1. minced or crushed 1 tsp Soy Sauce 1 tsp ea. bring 1/4 cup of the stock to a boil.

Small carrots. and seasonings. tomato paste. Sauté onions and garlic until onion is soft. bay leaf. Crush garlic with fork. Stir well. green pepper. 2. chopped Cloves of garlic Tablespoons of Virgin Olive oil. then add the tomatoes. grated Cup of chopped green bell pepper Bay leaves Teaspoon of Oregano Teaspoon of Thyme Teaspoons of Basil Tablespoons of chopped fresh parsley Cups tomatoes. Remove the bay leaves. MAKES ABOUT SIX CUPS 55 . coarsely chopped Six-ounce cans of tomato paste Teaspoon salt (or 2 of Indo) Teaspoon of fresh ground pepper Teaspoon of raw unfiltered honey 1. and herbs. Simmer 20 minutes .ITALIAN TOMATO SAUCE FOR PASTAS 1 4 4 2 1/2 2 1 1 2 5 4 2 1 1/4 1 Onion. Add carrot. 3.

56 . SERVES 8. Layer noodles again. On the first layer spread 1/2 cottage cheese & 1/2 Parmesan cheese. Cup grated Parmesan cheese 1. it can be helpful to spread them on towel or waxed paper. then a coating of sauce. After draining the noodles. more noodles a layer of spinach. Cook noodles in a very large pan of salted boiling water until almost tender. then the spinach and most of the mozzarella. and sauce. more cheeses and sauce. 3. then let stand 15 minutes before cutting-otherwise it will be too runny. 2. 4. On the last layer you add the remaining sauce and cheese. lengthwise. Each layer of noodles should lie crosswise to the one below it. 5. Bake at 350 degrees for 30 to 45 minutes.LASAGNA 3/4 6 2 3 1-2 1/2 Cup spinach or whole wheat or soy lasagna noodles Cups Italian Tomato Sauce (recipe in index) Cups low fat cottage cheese Cups low fat mozzarella cheese Bunches of fresh spinach (can use 4 cups frozen Spinach). Spread a thin layer of noodles. Spray a 9"x 13"x 2 1/2" baking dish with Pam.

3. Mix l/2 cup bread crumbs with the Parmesan cheese. Drain and mash. 2. and l cup of the bread crumbs to the lentils and stir. Simmer 30 minutes until tender. and sauté until tender. tomato. Heat the oil in a heavy sauce pan. 5. thyme. Spoon mixture into loaf pan. Cups water Cup dry split lentils Tablespoons Virgin Olive oil Sliced onion Sliced tomato Diced Apple Clove Garlic Teaspoon salt Teaspoon Thyme Cup milk Beaten egg Cups bread crumbs Tablespoon Parmesan cheese Heat to boiling the 4 cups water. egg. Add the salt. Serve hot with cheese sauce or cold with yogurt. milk. Bake l hour at 350o F. Sprinkle over loaf. Add the dry split lentils. Add the onion. and garlic. 57 . Grease a 4" x 9" loaf pan. 4.LENTIL LOAF 4 l 2 l l l l l l/4 l/2 l l l/2 l l. apple.

Add milk. cheese. 1. 2. 58 . 3. and spices. Cups spring water * Cups non-fat milk (made from non-fat milk powder) Cup mozzarella (low-fat type) Dash of salt and fresh ground pepper Brown flour and slowly add water or vegetable stock. Simmer until it thickens. If it is too light for your taste you may thicken by adding corn starch (mix in water before adding).LIGHT CHEESE SAUCE 6 3 3 1 Tablespoons whole wheat pastry flour (browned in skillet).

59 . 5. celery and mushrooms in butter.MANITOBA WILD RICE 8 3 l l l/2 l Ounces Wild Rice Cups water (3+stock) (can use chicken or vegetable stock) Medium onion diced Cup sliced mushrooms Cup diced celery and leaks Teaspoon butter Sea salt and fresh ground pepper to taste Wash wild rice thoroughly. Finish cooking until rice is tender—not mushy. Cover and boil @ low heat until almost tender. Sauté onions. Soak overnight in stock. 2. Combine all ingredients and add to wild rice. 3. 4. l.

Simmer 10 minutes. Cut tomatoes finely.15 minutes and add to your cooked sauce. 1 tbsp. Simmer in an uncovered pot until it thickens to your liking. garlic. SAUCE: Sauté onions. 60 . 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. Makes 10 servings. and bell pepper in virgin olive oil. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. 1 c. Bake in 400 degree oven for 10 . 6-10 2-3 1 1 Vine-ripened tomatoes (5 lbs) Cloves garlic Yellow onion Virgin Olive oil Vegetable broth Leaves fresh basil Sprigs fresh oregano Bell Pepper Spring fresh thyme Mix all ingredients in a large bowl.MEATLESS MEATBALLS Ingredients 2 c. You can use potato flour to thicken. may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. 1 c. Make meatball your favorite size. 2 c.

) Whole eggs Cup of old fashion rolled oats Teaspoon Oregano leaves. minced. Cover the pan tightly with aluminum foil. buffalo. stirring often. and mix the ingredients well. 61 . Bake in a preheated 350 degree oven for 30 minutes. 2. Add the carrots and garlic. Sauté the cabbage and onion in the oil in a large skillet over medium heat. 5. etc.MEATLOAF WITH SHREDDED VEGETABLES 2 1 1 1/2 1/2 1/2 3 1 2 1 1/4 1 1/2 1/4 1 1/4 Cups packed finely shredded cabbage Medium onion. if desired Fresh ground pepper Tablespoon of apple cider vinegar Cup of water. In a large bowl combine all other ingredients and mix well 4. and bake it 30 minutes longer. for about 5 minutes. and sauté for 5 more minutes 3.you can use any game meat such as moose. venison. Add to the beef mixture the cooked vegetables and the shredded potatoes. Let the meat rest for about 20 minutes before slicing it. elk. Pound of very lean beef (important. Cup packed shredded carrots Cup packed shredded potatoes Very large garlic cloves. crumbled Teaspoon of salt. crumbled Teaspoon dried Basil leaves. Uncover the meat loaf. finely chopped Tablespoons of Virgin Olive oil. 1. Place in a shallow baking pan.

Superb! 2. Add the rest of the ingredients and simmer for 15 minutes. garlic. You can thicken with cornstarch. OR OMELETTE Ingredients 1 1 Lg. mushrooms. onion. HUEVOS RANCHEROS. 1/2 3 2 c. and 2 ounces of white wine. at very low heat. potato flour. Spice to your taste. 4 1 3 1/2 lb.MEXICAN SAUCE FOR RELLENOS. or agar. 1 tbsp. and pimento in 1 tablespoon of virgin olive oil. 3. cumin. I use a dash of Vegit-Salt. 1. oregano. Bell Pepper Purple/yellow onion Cloves garlic Bunch small green onions Fresh long green chilies (roasted and peeled) Fresh mushrooms Bunch cilantro Fresh tomatoes Vegetable/chicken broth Cornstarch Sauté chilies. 62 . bell pepper.

and green beans). Lb. fresh mushrooms Tablespoon virgin olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms. Simmer for an additional 5 minutes. 6. Place mixed vegetables in covered sauce pan with water and cook until barely tender. Save any left over liquid for stock. Add onions and mushrooms and a dash of salt. Yellow onion (diced) Lb. 63 . peas. carrots. 3. mixed vegetables (corn. 2. 4.MIXED VEGETABLES & MUSHROOMS 1 1 1 1 1 1 1.

of spring water. You can easily use this as a stock for a heartier vegetable and grain soup.MOCK REFRIED BEANS Ingredients 1 lb. Bring to a boil and reduce to a simmer. mash and add 1 cup of salsa or 3 diced California green chiles (Ortega or similar canned style will do nicely). add 1/4 cup Virgin Olive oil. Parsley Place all ingredients in a 3 qt. Add 1/4 cup of fresh salsa and/or spices of your choice during the last 1/2 hour of simmering. 1/2 4 4 1. This makes 12 to 15 servings. 1/4 cup low-fat Mozzarella cheese and Bake slowly (275 deg. Pinto Beans Onion Cloves Garlic Sprigs Chinese or Reg. container and cover with 1 1/2 qts. Cook until tender. To make delicious mocked refried beans remove most of the juice (save for stock). You’ll end with a very nutritious bean soup. 2.) for 2 hours. F. 64 . 3.

Bay leaf Cups water Cups cubed moose meat (or other game meat) Onions Cup diced Celery Green or red pepper Large carrot (sliced l/2" thick) Large potato (cut into l” chunks) Cups crushed tomatoes Cloves garlic Teaspoon salt Tablespoon cornstarch Saute onions. If stew is too thin add cornstarch to thicken. Add all other ingredients. garlic. 4. VENISON) 1 2 2 2 1 1 1 1 2 1 1/2 2 1. and celery Cook meat in water (covered) until almost tender. 65 . green or red pepper. and a dash of chili powder). 5. CARIBOU. ELK. 3.MOOSE STEW (BUFFALO. Add other herbs of your choice (I usually add l bay leaf. Add potatoes and carrots and simmer 15 minutes. 2.

Shape into a round shape (1 inch thick) and place in a 9-inch round pan. 3. then reduce heat to 350 degree and continue to bake for 10 minutes. knead to a smooth. Bake in a 400 degree oven for 30 minutes. 66 . and baking soda. Combine flour. add to oat mixture. Combine oats and buttermilk. soft dough. cover and soak for 1-2 hours.OATMEAL BREAD 2 Cups Regular Rolled Oats 11/2 Cups Skinned Buttermilk 11/2 Cups Whole-Wheat Pastry Flour 1 tsp Baking Soda 1. 2.

add drained liquid and sprinkle with cheese. Place all ingredients in a covered pan with 1/2 cup of vegetable stock or spring water. 2. shred spinach into small pieces. dice onion. Cook at low temperature until the potatoes are tender. Makes 12 servings. 4. Place mixture into a casserole (9"x 9"). 67 . Slice potatoes. Bake in a 350 degree (pre-heated) oven for 45 minutes or until the liquid is absorbed. 3. 3 1/2 c. 3-1/2 oz. 2 Red potatoes Mushrooms Bunches of fresh spinach Yellow onion Large curd low-fat cottage cheese Green canned chilies (Ortega) Non-fat powdered milk Egg whites or _ cup of Egg Beater A simple casserole that is tasty and nutritious: 1. 2 1 Lg. MUSHROOM. Drain liquid and save. and slice mushrooms. AND SPINACH CASSEROLE Ingredients: 5 1 lb.POTATO. Beat 2 egg whites or Egg Beater with 1/2 cup of powder non-fat milk and fold into mixture.

Continue turning the folded tortilla until cheese has melted. 3. 68 . Corn tortilla Jack cheese Alpha sprouts “Salsa” Take one corn tortilla and warm on a grill or Teflon pan.QUESADILLAS Ingredients 1 1 oz. 2. 1 tbsp. 1. Open the tortilla and add sprouts and 1-2 tablespoons of salsa. 1/2 oz. Place one ounce of cheese (if you are on a low fat diet use hoop or farmer cheese) in the tortilla and fold in half.

drain well and save liquid. without the crust it is relatively low in calories. 1. It will become solid as it cools.QUICHE . 1/2 1 Lg. Tastes almost sinful. Slice mushrooms and onions. sauté with 2 tablespoons. Mix spinach. 2. 5. Cooked spinach (drained) Mushrooms Quart envelope non-fat powdered milk Whole onion Fertile eggs Grated low-fat Jack cheese Liquid from spinach/mushrooms Cook spinach for 4 minutes. Pour liquid on top and layer with any remaining cheese. 1 c. however. Mix 1 cup of cooled liquid with powdered milk. Beat eggs well and mix with milk liquid. Layer in a deep 9" pie pan. 69 . onions. alternating with cheese. 3 3/4 c.CRUSTLESS: MUSHROOM / SPINACH Ingredients 2 c. 4. of white wine until onion starts to wilt. 3. and mushrooms. This makes 8 servings. 1/2 lb. Bake in a pre-heated oven (350 degrees) for 30-35 minutes or until a knife can be inserted and come out almost dry.

Cook in 300 degrees for 2 hours. When done cut them into 4 to 6 pieces each. Roast (whole) in roaster with cover.RABBITS 1. If legs move easily then leave uncovered for them to brown. 3. Check in 2 hours. 70 . 2.

Cook until the rice absorbs most of the liquid. Simmer for 35 minutes. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. 1. bring to a boil.RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. Long grain brown rice Spanish onion Bell pepper Cloves garlic Medium carrots Fresh or frozen green peas Medium fresh tomatoes Sprigs Cilantro or parsley Green Chile Dice onion. 2. Simple to prepare. reduce heat and cover. 71 . slice carrots. tomato. bell pepper. add spices of your choice the last 10 minutes. 3 4 1 lg. 1 lg. yet rich in nutrients. garlic. Makes 6 servings. 1/4 8 2 1 c. 3.

If you are going to keep it around longer add 1 tablespoon of virgin olive oil. The common name is “salsa de la cocina” (kitchen sauce).SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. It gives it a nice taste and helps preserve it. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. 1. In Mexico it is accustomed to add some flat beer. Simply dice all ingredients and place in a bowl and allow to age for several hours. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. It keeps nicely for about 10 days. 72 . 1/2 4 4 1/2 4 Tomatoes Green chilies Small Bell Pepper Small green/yellow chilies Cloves garlic (minced) Bunch green onions Sprigs cilantro This very basic salsa is made throughout Mexico as standard fare for all preparation of food.

stirring constantly until egg is barely set. real butter Large fresh eggs Tablebspoon plain non-fat yogurt. Serves 4-6 2. Beat eggs and yogurt until eggs are fairly well beaten. onions until onion is translucent. Green pepper (diced into medium pieces) Medium yellow onion (chopped in medium pieces Cup fresh mushrooms (sliced) Tablebspoon Virgin Olive oil Tbsp. Add mushrooms and stir for 2 minutes. 73 . 3. Sauté green peppers. In large frying pan add enough olive oil to barely coat the bottom (l teaspoon).SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l. Mix all ingredients and cook at medium heat.

Drain and top with the sauce. 1 4 10 1/2 1 tbsp.SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE Ingredients 10 oz. and celery in virgin olive oil. 3. 1 tbsp. Spinach fettuccine Zucchini Mushrooms Small purple onion Cloves garlic Fresh tomatoes Stalk celery Virgin olive oil Grade B honey Mozzarella cheese Sauté onions. 1 lb. Simmer for l hour. Dice or blend tomatoes and add to above mixture. 2. 1 lb. mushrooms and cheese and simmer just until zucchini is a dente. 74 . 5. Makes 10 servings. Cook fettuccine by placing in 5 quarts of boiling water for 8 minutes. add spices of your choice and honey. Add sliced zucchini. garlic. 1/2 c. 4. 1.

4. Mix custard of milk and eggs and add a pinch of light salt. for 35-40 minutes. Roll pie crust on a 9" pie pan and add filling. 1 Crust: 1 c. for 35-40 minutes or until set. or until firm. Bake at 325 degrees F. 75 . Custard: 1 c. Bake at 375 degrees F. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. Cut fresh String Beans into one inch pieces. 2. 3. 2 oz. Mix with vegetables and set aside. 1/2 lb. and nutmeg.STRINGBEAN AND MUSHROOM QUICHE (WITH OR WITHOUT CRUST) Ingredients Filling: 1/2 lb. cayenne. 1 1/4 cup Milk Cup Pastry Flour Butter Mushrooms String beans Swiss cheese (grated) Almonds (slivered) Milk Fertile egg + 2 yolks Mix until you have a pie like crust 1. slice mushrooms and steam together with almonds for 4 minutes. 3/4 c.

1. 3. is economical and full of nutrients. Bake two russet potatoes until you can squeeze the potato and it feels done.STUFFED BAKED POTATOES WITH BROCCOLI AND CHEESE Ingredients 2 1/2 2 oz. 6. Medium russet baking potatoes Bunch fresh broccoli Sharp cheddar cheese Spices and herbal salt to taste This is a very simple and complete meal to prepare. Slice the potato in half (lengthwise) and scoop out the potato. Makes 4 large servings. 5. Grate 2 ounces of cheese and mix into the potato mixture. oven for 1520 minutes or until the top starts to brown. 76 . Stuff back into the potato skins and bake in 350 degree F. 4. Cook broccoli in 3 ounces of water until tender. 2. leaving the skin intact. Chop broccoli very fine and add to potatoes with remaining liquid.

Stuff back into the potato skins and bake in 350 degree F. 3. is economical and full of nutrients. 2 oz. oven for 1520 minutes or until the top starts to brown. 2. 77 .STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE Ingredients 2 1/2 1 1 4 oz. leaving the skin intact. Chop vegetables very fine and add to potatoes with remaining liquid. 6. Bake two Russet potatoes until you can squeeze the potato and it feels done. 5. 1. Medium Russet baking potatoes Bunch fresh broccoli Carrot Zucchini squash Mushrooms Red onion Cloves garlic Sharp cheddar cheese Spices and herbal salt to taste This is a very simple and complete meal to prepare. 4. Cook Broccoli and vegetables in 3 ounces of water until very tender. Grate 2 ounces of low-fat cheese and mix into the potato mixture. Slice the potato in half (lengthwise) and scoop out the potato. 1/4 2 lg. Makes 4 large servings.

Good additions: dill weed. 78 . Mix the buttermilk and cornstarch and stir while you bring to a boil. Stir in cheeses until smooth. or if you want a tangy taste you can add 1/4 cup Mexican salsa.TANGY CHEESE SAUCE 2 3 1 1/2 Cups low-fat buttermilk Tablespoons cornstarch Cup low-fat cottage cheese Cup grated Sharp cheese (do not use cheddar) 1. 2. chopped parsley. Simmer to smooth and thicken.

1/4 c. This will make approximately 4 cups of cooked beans. 270. Bake in a pre-heated oven at 350 degrees F.TAMALE PIE (TAKEN FROM p. 1. 2 tbsp. 2 c. Bring to a boil. 1 1/2 c. 4. 1/2 tsp. THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . 1/2 c. Cooked pinto beans Cooked kidney beans Tomato paste Chile powder Virgin olive oil Onion (chopped) Cloves garlic Green pepper (diced) Cilantro or parsley Olives (sliced) Fresh corn Stalk celery Corn meal spring water Chile powder Light salt Combine dry beans and cook in spring water until tender. 3 1/2 1/4 c. II. 1/2 c. 2 1/2 c. spread batter by spoonful on top of beans. 1 lg. Simmer slowly for 30 minutes. 3 tbsp. Sauté group II and add to group I. Stir group III and cook in a heavy skillet. “LAUREL’S KITCHEN”MODIFIED) Ingredients I. 2 c. 1 tsp. stirring constantly and remove from the heat. III. 1 tbsp. 3. for 40 minutes. 2. Pour bean mixture into a deep baking dish (8x9).

2 4 2 1 1 tbsp. garlic and squash. sauce. This dish is a popular Mexican peasant’s dish and is usually made with goat cheese. Sauté with the tortillas. Dice onions. 2. 6. 4. 16 oz. 3.TORTILLA AND SQUASH CASSEROLE Ingredients 1 doz. Grate cheese. Bake in 325 degree F. Corn tortillas Yellow onions Cloves garlic Zucchini squash Crook neck squash Virgin Olive oil Grated Jack cheese Red Chile sauce (Las Palmas) Cut old corn tortillas into 2" pieces. Cover the top with remaining cheese. Allow to cool for 10 minutes. Layer the tortilla mixture. 5. oven for 45 minutes. 8 oz. 1. Makes 8 servings. and cheese in alternating layers. 80 .

or until done. 1 6 tbsp. sprinkle the cheese on top. 5. except cheese. 4.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. This makes 8 servings. 2. 2 6 oz. 1 c. Bake in a 350 degree F. oven for 30 minutes. Pour into a 9" x 14" casserole. in a large bowl. Cooked brown rice 6. 3.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. This is a very high protein meal and is still low in calories. 81 . Mix all ingredients. Beat eggs with the powder milk. 1. 1/2 c.

May used grains i. GAME HENS 1. 3. etc. If stuffing is made it must be limited in fat (butter. 2. CHICKEN.) with no bread. brown rice.TURKEY.e.you can then remove it easily and use the drippings to make a rich gravy with corn starch that is low calorie). 82 . Gravy may only be made with defatted drippings (remove the turkey from the roasting pan and place in the freezer for just enough time for the fat to harden . wild rice. etc. Roasted in low heat until tender. oil.

in a Teflon or seasoned non-stick pan. Make into patties and pan fry. 1 tsp. 2. without any oil.VEGIE BURGERS Ingredients 1 c. 1/4 tsp. 3. Use one tablespoon for each bun. 5 Mung bean sprouts (finely cut) Wheat germ Grated jack cheese Minced parsley Egg Almonds (finely ground) Sunflower seeds (finely ground) Oregano leaves Vegetable herbs or kelp powder Cloves garlic Yogurt Sprouted grain hamburger buns 1. 83 . Dice up sprouts and mix with all the ingredients. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. Refrigerate for 4-6 hours so that the flavors will blend. 5 1/2 c. 1/2 1/4 c. 1 1 oz. 1 oz. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown. Makes 5 vegetable burger patties. As good tasting as any greasy hamburger. and so much better for and to your body. 3/4 c.

to break up the pieces. Heat the mixture until it is bubbling. etc. Elk. reduce the heat. SERVES 16 84 . In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. Venison. 4. Add the corn kernel after 10 minutes. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. and all the seasoning. Buffalo. Add the tomatoes. Moose.VEGETABLE CHILI CON CARNE CHILI BASE: 2 8 4 2 2 2 2 2 2 2 SEASONING: 4 4 1 1 1 1/4 1/4 Tablespoons brown sugar Tablespoons mild chili powder Tablespoon ground cumin Tablespoon of oregano leaves. cover the pan and simmer for 30 minutes. Caribou. jalapeno pepper. Simmer the chili covered about 20 minutes longer or until the carrots are soften. carrots. 3. Drain off any fat that accumulates in the pan. and celery. green peppers. Add the kidney beans.) 28 ounce can tomato in puree 1/2 cups cooked kidney beans Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced) Cups sliced carrots Cups diced celery Cups corn kernels (fresh or frozen) 1. Add the meat browning and stirring it. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat.

carrots and cheese. 5. This makes 8 servings.VEGETABLE QUICHE—”CRUSTLESS” Ingredients: 1 2 1/2 lb. 5 1/2 c. Beat egg and milk adding 1 tsp. 85 . garlic. Mix all ingredients and place into a slightly buttered 6" x 9" casserole. 1. 2. 4. Pour over casserole and bake in a pan of water at 375 degrees F. 2 2 1 4 oz. Allow to cool for 15 minutes. dry mustard powder and 1/2 marjoram powder. This is also an excellent cold dish. Yellow onion cloves garlic Mushrooms Tomatoes Zucchini squash Medium carrot Low-fat hoop or farmers cheese Fertile eggs Non-fat milk Dice onion. When done an inserted knife will come out clean. and mushrooms. in a pre-heated oven. grate zucchini. 3.

Makes 4 large servings. Sauté in virgin olive oil at a low heat. Add zucchini and tomatoes along with fresh basil and oregano. Medium Zucchini squash Medium Tomatoes (diced) Purple onion Cloves garlic Bell pepper Virgin olive oil Sprig fresh basil and oregano Jack Cheese Mozzarella cheese A very easy meal to prepare and quite nutritious. 4. 86 . 1 oz. Bake at a medium low oven (300 degrees) for an hour. Grate cheese and add on top of the vegetable mixture. place in a casserole dish. garlic.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. 1 1 oz. 1. and bell pepper. Dice up the onion. 3. 2.

ZUCCHINI 1/4 1 2 1/2 4 1/2 1 l. stirring as necessary. Green pepper Bunch green onions Whole garlic cloves Tablespoon virgin olive oil Smallish zucchini cubed Cup chopped celery Medium ripe tomato in l” chunks or l/2 cup crushed tomatoes Sauté onions. Heat uncovered. Add tomatoes. 2. garlic. 3. Add zucchini. and spices. celery. and green pepper. Cover and simmer for l0 minutes. until tomatoes are soft. Serves 5-6 87 . stir well.

DESSERTS 88 .

slightly beaten Cup non fat milk Cup non fat yogurt Cup frozen apple-juice concentrate Cup regular rolled oats Cup oat bran Grated apples Cup raisins Cup whole-wheat pastry flour Tsp. milk. and bran and stir to mix lightly. Stir in apples and raisins. Yield: about 24 muffins 90 calories/muffin. stirring to mix. cinnamon Combine eggs. combine flour. 89 . 5. cinnamon and soda. Spoon into non stick muffin pans and bake in 425o oven for 25 minutes. 4. Eggs. apple juice. Add dry ingredients to fruit mixture. 2. stirring to mix well. In separate bowl. 3.APPLE BRAN MUFFINS 4 3/4 l/2 l/4 l l 2 l/2 l l/2 l l/2 l l. oats. yogurt. baking soda Tsp.

beaten until stiff peaks form 1. Cloves 2 Egg whites. Baking soda 1 tsp. 4. Whole wheat pastry flour 3/4 c. Stir together the apples. Fold in the beaten egg whites. 2.Regular rolled oats 1 tsp. Cover with aluminum foil and cool for about 10 minutes before removing from pan.Raisins 1/2 c. 5. and apple juice in a large bowl. Combine the dry ingredients and stir them into the apple mixture. raisins.APPLE CAKE Ingredients 1 20 oz. Makes 12 servings 90 . can unsweetened peeled.Frozen apple-juice concentrate 1 l/4 c. Turn the batter into a 9 inch round nonstick cake pan and bake uncovered in a 350 degree oven for 1 l/4 hours. 3. sliced apples 1/2 c. Cinnamon 1/4 tsp.

In a large mixing bowl combine flours. Pour the batter into a greased (spray with Pam) 9" tube pan. or into a toothpick inserted in the thickest part comes out clean. In a small bowl combine the applesauce. 3. then turn the cake out onto the rack to cool. oil and eggs.APPLESAUCE-CARROT CAKE 1 1 2/3 2 2 1/2 3/4 1/4 3 3 Cup white flour Cup whole-wheat pastry flour Cup sugar (can use 1/2 cup raw unfiltered honey) Teaspoons baking soda Teaspoons cinnamon Teaspoon nutmeg Cup unsweetened applesauce Cup Virgin Olive oil Large eggs Cups coarsely grated carrots 1. Set the cake pan on a wire rack for 5 minutes. 91 . cinnamon. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes. and nutmeg 2. add them to the flour mixture stirring until the ingredients are well blended. baking soda. sugar. Add the carrots and mix.

if it comes out clean.BANANA BREAD 6 1/2 3/4 3 1 1 1 1 2 2 Very ripe bananas Juice of 2 lemons Cup Virgin Olive oil Cup brown sugar (or 1/2 raw unfiltered honey) Cups whole wheat flour Teaspoon salt Teaspoon baking powder Teaspoon baking soda Cup wheat germ Cups raisins (can use chopped dates instead) Cups favorite nuts 1. The dough will be very stiff. Mashed bananas and mix them with lemon juice until smooth. THIS RECIPE ALSO MAKES 24 CUPCAKES (bake at 350 degrees for 1/2 hour). Test for doneness by inserting knife in middle. the bread is done. 4. Cream oil and sugar together and add to banana mix. and baking soda. Preheat oven to 375 degrees 2. Mix in wheat germ. Add to the banana mix and stir in raisins and nuts. 92 . baking powder. salt. stirring well. Turned it into 2 greased “4 x 8” loaf pans and baked for about 45 minutes. 3. Sift together flour.

for 1 to 1 l/2 hours until apples are easily pierced with a fork. In a saucepan. Bake uncovered in a 350 degree oven. cored Cups Water Frozen Apple-Juice Concentrate Vanilla Extract Cinnamon Arrowroot 1. basting occasionally. Pour the sauce over the apples. 2. Arrange the apples in a baking dish just large enough to hold them snugly. Remove the peel from the top third of each apple. stirring frequently. 93 . combine the other ingredients and bring to a boil. reduce heat and simmer for 2-3 minutes until slightly thickened. 3.BAKED APPLES 6 11/2 1/4 cup 2 tsps 1 tsp 1 tsp Small Green Cooking Apples. Remove dish from oven and let apples cool in the sauce. 4. Serve hot or cold.

Add corn starch slowly. You must stir constantly or berries will burn. fresh or frozen berries Can frozen unsweetened apple juice concentrate Tablespoons corn starch Slowly heat berries and apple juice concentrate until it begins to simmer. until thickened. Lb.BERRY TOPPING 1 1/2 2 1. 94 . stirring constantly. 2. 3.

Pour l/4 cup batter into Teflon pan. 3. 2. rotating pan to cover bottom of pan and distribute batter. Brown crepe on both sides. Carefully fold in stiffly beaten eggs. 95 . Makes l0 crepes 4.CREPES 1 l/4 1 4 1. Cups non-fat milk Cup whole wheat flour Egg whites beaten stiff Blend milk and flour until smooth.

A wonderful filling for crepes or a topping. Add bananas and stir for l minute. Remove from heat and let cool.CREPE FILLING 4 1/4 2 1/2 1. 96 . apple concentrate and cinnamon in sauce pan and heat slowly until apple begins to soften. Apples (cut up) Can frozen unsweetened apple juice concentrate Bananas Teaspoon cinnamon Place apples. 2. for buckwheat pancakes. 3.

Mix the apples in a bowl with lemon juice. flour and raisins. Bake for 25 minutes. cinnamon. 5. Mix topping in a bowl and press on to top of apples. SERVES 8 97 . adding enough apple juice to cover the bottom. Return them to the baking dish. or until apples are soft. Preheat the oven to 375 degrees. 4. Slice apples until you have enough to fill a greased 9" x 13" baking dish. 2. 3.IDEAL APPLE CRISP 8 1 2 3/4 Apples (green pippin are best) Juice of 1 lemon Teaspoon cinnamon Tablespoons whole wheat flour Cup raisins Apple juice TOPPING: 1 1/3 1/2 1/2 2 1/2 1/3 Cup rolled oats Cup wheat germ Cup whole wheat flour Teaspoon salt Teaspoons cinnamon Cup brown sugar Cup canola oil 1.

Place the pan in the freezer. 3. egg whites. Preheat the oven to 300 degrees.LEMON CHEESECAKE CRUST: 1 2 Cup graham cracker crumbs Tablespoons butter (melted) FILLING: 1 2 2 1/2 1/3 1 1/3 1/4 Pound (2 cups) low-fat creamed cottage cheese Egg whites Whole eggs Cup evaporated skim milk Cup sugar (can use 1/2 cup raw unfiltered honey) Tablespoon grated lemon rind Cup fresh lemon juice Cup pastry flour (if possible. lemon rind. Add the flour and process the mixture to blend thoroughly. or until the filling has set. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. Process the ingredients. 2. while you prepare the filling. until they are smooth. whole eggs. Baked the cake for 1 approximately hour at 350 degrees. In a blender or food processor combine the cottage cheese. Cool the cake in the pan on a rack. Pour the filling into the prepared chilled crust. and lemon juice. use whole wheat pastry) lemon slices for garnish 1. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. sugar. 98 . evaporated milk. 4. Place the cake on a serving platter and garnish with lemon slices.

16 oz. and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 1 oz. Crush the graham crackers. 3 tbsp. 3. 99 . yet has less than 1/2 the calories of the so called low calorie commercial pies and about 1/3 the calories of most pies. 4. 1 8 oz. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. Spread on a 9" pie pan. 1. cut in the butter. Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. Pour into the cooled pie crust and refrigerate for at least four hours. 2 2 tbsp. 2.

Add raisins and honey. 1. 2 1/4 c. and fiber than most meals. Can be served hot or cold. Place in a covered casserole and bake at low heat (300 degrees) for 45 minutes. vitamins. 100 . cinnamon. Beat egg yolks with powder milk and 1 cup of water. 2. 2 tbsp. Mix into the grains. 1/4 c.C. Makes 10 servings. It is economical. Fold into grain mixture. 2 1/2 c. Cook the THREE grains in water with the cinnamon sticks until the grains absorb the water. nutritious and yet a dessert. 2-1/4 c.THREE-GRAIN PUDDING: A DELIGHTFUL DESSERT Ingredients 1/4 c. cloves. 1/4 c. minerals. Beat egg whites until stiff. and vanilla extract Penny per penny this dessert is higher in protein. 3. 4. or D honey) Egg whites (stiffly beaten) Dash of nutmeg. 2 Whole brown short grain rice Oat groats Barley Spring water Cinnamon sticks Non-fat powdered milk Egg yolks Seedless raisins Date sugar (or grade B.

DRESSINGS (low calorie) 101 .

AVOCADO DRESSING 1/2 1 1/8 1/8 1 1/4 Large avocado Tablespoon lemon juice Teaspoon salt Teaspoon cumin’s Pressed garlic clove Cup buttermilk 102 .

FRENCH DRESSING
2 1/2 1/3 1/3 3 l/2 1 1 1 1 1/2 1/2 1/8 Cloves garlic, coarsely chopped Cup rice vinegar Cup water Cup tomato juice Tablespoons frozen apple juice concentrate Teaspoon pectin Teaspoon arrow root Teaspoon dry mustard Teaspoon onion powder Teaspoon oregano Teaspoon ground thyme Teaspoon paprika Makes 1 cup 12 calories/tablespoon

103

SESAME DRESSING
1/4 1 1 1 1/8 1/4 Cup freshly toasted sesame seed, grounded in blender into meal Tablespoon olive oil Tablespoon lemon juice Tablespoon lemon zest Teaspoon salt Cup buttermilk or orange juice Makes 1/2 cup

104

RANCH STYLE DRESSING
1 1 1 Pint of low fat (plain) yogurt Pint of low fat buttermilk or non-fat mayonnaise Package “ranch style dressing mix”

1.

Mix well and refrigerate for at least 3 hours. Low calorie.

105

crushed Tablespoons water Tablespoon lemon juice Teaspoons soy sauce Teaspoon Dijon mustard Tablespoon pectin Teaspoons arrow root Teaspoon onion powder Teaspoon garlic powder Teaspoon crushed rosemary Teaspoon crushed dill weed Teaspoon crushed thyme Makes 1 l/2 cups 8 Calories/tablespoon 106 .Vinaigrette Dressing 3/4 1/2 2 2 1 2 1 1 2 1/2 1/2 1/4 1/4 1/4 Cup bottled white grape juice Cup tarragon wine vinegar Cloves garlic.

SOUPS 107 .

1 1/2 c. 1/2 c. and minerals. Cook the first five ingredients. You may spice with any herb or your choice except salt or pepper. 3 qts. Add all other ingredients and simmer for another 30 minutes. vitamins. 5 1/2 1 1/2 c. 2 c. bowls of this soup will provide all nutrients necessary for good health./yellow) This soup is made up of basic aboriginal soup of the natives of this continent and is extremely well balanced in nutrients. 108 .AMERICA’S ABORIGINAL SOUP Ingredients 1/2 c. bringing them to boil and then simmering for 45 minutes. Two lg. 1. This soup will keep a person healthy and would be a great food for eliminating obesity.. It will also allow for you to lose weight in a safe way. 2 c. 1/2 3 Black beans Pinto beans Spring water Cloves garlic Spanish onion Sliced carrots Fresh corn kernels Fresh string beans Thick sliced zucchini squash Bunch cilantro (coriander) Fresh Chile peppers (green. 2.

Return to pot and add milk to thin as desired 2. Add asparagus. 3. milk: 1. 1 l/2 lbs. Dice potato and add along with l cup of stock. 5. 4 1 tsp. Onion or 6 scallions Butter Medium potato Vegetable stock Fresh asparagus Stalks celery Salt Fresh ground pepper As needed to thin to desired consistency Sauté onion in butter. Wash asparagus. celery and remaining vegetable stock to potatoes and onions. including leaves.ASPARAGUS SOUP Ingredients 1/2 1 tbsp. Makes 6 cups 109 . simmer until potatoes are soft. 4. 1 2 c. cook until vegetables are quite tender. Chop celery small. Snap off the tough ends. 1/8 tsp. Add salt and pepper and puree in blender.

BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. Pinto beans Cloves garlic Yellow onion Spring water Red or green bell pepper Fresh string beans Fresh corn kernels Fresh peas Zucchini squash Bunch Cilantro Bring the first 4 ingredients to a boil. 3. Return to the pot. 1 1/2 c. 1/2 1. 1 1/2 c. lower heat and simmer in a covered pot until beans are tender (approx. 2 hours. 4-6 1 2 qts. 2. This makes a thick hearty soup. Add all other ingredients and simmer until just tender.) Take 1/2 of the beans and blend or mash until they become a smooth paste. 110 . 1 1 lb. 1 1/2 c.

Cups black beans Cups water Yellow onion (diced) Tablespoon canola oil Large clove of garlic (diced) Stalks of celery with leaves Medium potato (diced) Medium carrot (diced) Bay leaf Teaspoon oregano Teaspoon savory Teaspoons salt Teaspoon fresh ground pepper Wash beans and soak overnight. Sauté celery. and onions and add to soup Add spices and simmer for 1/2 hour. garlic. 5. 3.BLACK BEAN SOUP 1 l/2 6 1 1 2 2 1 1 1 1 1/2 2 1/8 1. Add potatoes and carrots to beans. 6. 4. Puree about l/2 the soup for a thick soup. Serves 6 111 . Simmer beans until almost done (about 2 hours). 2.

and while continuing to cook over low heat. Stir in one cup of stock. Variation: add a can of tomatoes and their stock for a thinner soup. crushed or 2 peppercorns minced Whole cloves Cup raw brown rice plus 5-6 cups stock Tablespoon milk powder (l/2 cup instant) l. Drain the beans when they are tender and mash them slightly with a fork. celery. (The bean stock would be excellent soup stock so don’t throw it away. garlic and rice until the vegetables are soft but not browned. Blend the milk powder with about 1/2 cup of the soup and add the mixture back to the pot. 2.BLACK BEAN SOUP WITH RICE 2 l l/4 l/2 l l/2 l l 2 2 2/3 6 Cup dry black beans. Bay leaf Cup oil Teaspoon thyme Cup chopped onions Teaspoon dry mustard Cup chopped celery Teaspoon salt Cloves garlic. Recipe makes 3 quarts. 3. 4 grams of usable protein (9-ll% of average daily need) 112 . Sauté the onions. Add the remaining stock and the black beans. Adjust the seasoning... You might want to put the bay leaf. 4. Cover the pot and pressure cook for l0 minutes or simmer 2-3 hours. l cup = approx.) Heat the oil in a large soup pot or pressure cooker that holds at least 4 quarts. Ready for serving. 5. 6. add the herbs and spices. peppercorns and cloves in a tea ball or a square of cheesecloth.

ginger. Cover. Makes 6 cups.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1. 113 . pureed. Bring to a boil. Transfer the mixture into a blender and blend until and car- 2. Garnish with parsley. 3. Add leeks.CARROT-LEEK SOUP 3 cups 1 cup 1 tsp 6 Defatted Chicken Stock (divided) Sliced Leeks (white part only) Grated Fresh Ginger Carrots (about 1 lb. Return to sauce pan and add remaining stock and pepper. Heat 1 cup stock in large saucepan. 4. Lower heat and simmer for 3 minutes. and simmer until carrots are tender. and cook over medium heat until leeks are tender. rot.

3. celery. 2. onion. Add potatoes and carrots and simmer for an additional 15 minutes. This makes 20 servings. 1. 1 2 lg. 2 c. and garlic for 45 minutes. zucchini and cilantro and cook until the string beans are tender. May be refrigerated for a week. Highly nutritious soup. Spring water Small whole chicken (skinned and defatted) Spanish onion Stalks celery Cloves garlic Diced carrots Fresh string beans Zucchini (thick slices) Bunch cilantro or parsley Potatoes (skinned and diced) Cut up chicken and remove skin and visible fat. 2 c. and very low in calories. Add the string beans. 114 .CHICKEN VEGETABLE SOUP Ingredients 3 qts. 1/2 1/2 2 2 1 1/2 c. Simmer chicken.

Simmer water. 3. celery. potato. and parsley until tender. Add corn and simmer for 5 minutes. Add seasoning. 4. onions. Add milk and simmer just below boiling point. Serves 4-6 115 .CORN CHOWDER 2 1/2 1/2 1/2 1/4 1 1/2 1 1/4 Cups water Cup chopped onion Cup chopped celery Cup diced potato Cup chopped parsley Cup fresh raw corn off cob Cup non-fat milk powder Teaspoon salt Teaspoon pepper 1. 2.

garlic.COSIDO (A Mexican Indian favorite soup) 2 1 4 1 64 1 6 6 6 Pounds of beef rump or leg meat with bones (very lean) Large onion. 116 . diced Ounces of water Large cabbage head Large carrots. onion. When the meat is nearly done place in all other ingredients and simmer until vegetable are done. Lower the heat so that the soup barely simmers (cover during slow simmer). do not peel Large stalks of celery with leaves 1. minced Large green pepper. 2. Place the meat. diced. If the stock is too thin for your taste you can add a small amount of cornstarch. and green pepper in the water and bring to a boil. diced. diced Large cloves of garlic. do not peel Large potatoes.

2. Slice leeks into THIN slices and simmer with above. You may thicken with cornstarch. Spring water Potatoes (red or new) Fresh green beans Leek Carrot Cloves garlic Powdered non-fat milk Mushrooms A very nutritious soup that is easily prepared and keeps well. 117 . 1 lg. 3. 3 1 c. 1 6 1 c. Dice potatoes (with skins) and carrots into 1/2" pieces.GARLIC POTATO LEEK SOUP Ingredients 1 1/2 qts. 1. When carrots and potatoes are tender add remaining ingredients and simmer for an additional 20 minutes. 1/2 lb.

2. 118 . Add powder milk and spices. Add mushrooms and stir for about 2 minutes. Cook onion.CREAMED BROCCOLI SOUP 1 4 l 2 l 8 l/2 Head Broccoli (leaves and stems cut into small pieces) Cups stock (vegetable. Heat and serve. l. chicken) or bouillon Onion chopped Cloves garlic Teaspoon butter Ounces fresh cut-up mushrooms Cup non-fat milk powder Sea salt or light salt & pepper to taste Cook broccoli in stock until just tender. Blend all food in food processor or blender so that it is not totally puree. Serves 8-10. garlic in butter until translucent. 3. 4.

Add spices and reheat very gently. Puree the vegetables and the onion and garlic until smooth. Makes 10 cups 4. Add cauliflower and cook until tender. 3. 119 .CREAMY CALIFLOWER SOUP 1 l/2 4 1 l/2 5 1 1 1 1 Cups potatoes (chunks) Cups water or light broth Cups chopped pale celery Cups cauliflower (l head) Small onion Whole clove garlic Tablespoon olive oil Teaspoon salt Pinch of fresh ground pepper 1. Cook potatoes and celery in water or broth until done. 2. While vegetables are cooking sauté the onion and garlic in the olive oil.

120 . Add vegetables when mixture returns to boil. stirring constantly until thicken. Transfer 2 cups of the chowder to a blender and puree. reduce heat and simmer covered for 30 minutes. Makes 8 servings. 3. 2. and fish in large pot. 1 lg 1 cup 4 cups 1 1/4 cup Garnish: Defatted Chicken or Fish Stock Bay Leaf crushed Thyme Rosemary Fish Fillets. chopped Chopped Celery (include tender Leaves) Diced Potatoes with skin 13 ounce can Evaporated Skim Milk Corn Starch 1/4 cup finely chopped Green Onions 1. Place stock. Bring to boil. *Any white fish fillets will work. Add can milk into cornstarch and stir until smooth.CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb. return pureed contents to the pot. first 3 seasonings. Add the mixture to the simmering chowder.* cut in 1 inch cubes Onion.

Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 2. Turn heat down and simmer for a half hour or so to let the flavors blend. 3. sliced Carrots. sliced Potatoes. chopped Stalks celery. 121 . Cups split green peas Cups stock Large onion diced Clove garlic.

2 2 lg. You can use any spice of your choice. 1/4 tsp. 1/4 6 tbsp. 4 tbsp. Dice or slice all other ingredients (except tomatoes) and add to the soup. Simmer for l hour and add tomatoes and vinegar the last 15 minutes. 1 lg. drain and place into a soup kettle with l quart spring water. Rinse lentils and split peas. Like most soups. and black or white pepper. the taste will improve when the soup is refrigerated and aged for a couple of days. 3. Lentils Split peas Carrot Stalks celery Onion Cloves garlic Tomatoes Purple cabbage Parsley Cayenne pepper Dried oregano Wine vinegar 1. 1/2 c. 2 lg. 1 lg. except salt. 1 tsp.LENTIL & SPLIT PEA SOUP Ingredients 1/2 c. 2. 122 .

123 . Add spices of choice but limit salt and pepper. 2. 4 1/2 1/2 1/2 Spring Water Pinto Beans Cloves Garlic Yellow Onion Green Bell Pepper (diced) Bunch Fresh Cilantro (coriander) This is the basic soup of Indians.PINTO BEAN SOUP 2 qts. Smash or blend about 1/2 the beans to thicken. Makes 10 servings. 1. 3. 1 lb. Simmer all ingredients in a covered pot until beans are tender.

POTATO/MUSHROOM SOUP
4 2 1 2 6 3 2 1/4 1 1 Medium potatoes (diced) Carrots (cut up small pieces) Onion (cup up large pieces) Whole garlic cloves Cups spring water Cups of milk (made from non-fat powder milk) Teaspoons salt Teaspoon fresh ground pepper Tablespoon fresh parsley (may use dried) Lb. sliced mushrooms

1.

Cook potatoes, carrots, onion, and dried garlic in water until tender. Puree in blender until smooth. Add mushrooms, milk and parsley. Simmer uncovered until thick enough for your taste.

2. 3.

Serves 6-10

124

POTATO, MUSHROOM AND ZUCCHINI SOUP
Ingredients 6 1 lb. 4 1/2 5 1/2 1 tbsp. 3 1/2 3 1/2 oz. 2 qts. Potatoes (Red-do not peal) Mushrooms Zucchini squash Onion Cloves garlic Bunch green onions Butter Long green chilies (Ortega) Sprig cilantro or parsley Powdered non-fat milk Spring water

The simplest of soups to make. 1. Dice potatoes and place into a soup kettle with 2 quarts spring water and add all ingredients (finely chopped). simmer for l hour. You can thicken by increasing the ingredients by adding 2 extra potatoes and blending 2 cups of the cooked vegetables, returning it to the soup.

2.

Makes 15 servings.

125

POTATO, VEGETABLE, AND BEAN SOUP
Ingredients 1 c. 1/2 5 2 1/2 1 1/2 c. 4 1 3 2 c. 2 c. Navy beans Spanish onion Cloves garlic Quarts spring water Sliced carrots Sprigs parsley (minced) Stalk celery Medium potatoes (1/2" cubes) Zucchini squash (thick slices) Fresh string beans

A most wonderful soup for reducing! A large bowl of this soup has less calories than one slice of bread, yet it is loaded with nutrients. 1. 2. 3. Cook the first four ingredients until the beans are tender. Blend beans and juice into a thick stock. Add all remaining ingredients and simmer until vegetables are barely tender.

Makes 20 large servings.

126

in a large pot with 6 cups water. including 1/2 the vegetables and blend until pureed. 2. Bring soup to a boil again. 4.VEGETABLE SOUP 6c 4c 2c 11/2 c 11/2 c 1c 1/2 tsp 1/4 tsp 1/2 Spring Water Sweet Potatoes. lower heat. 3. cover and cook until beans are tender. 127 . Return pureed mixture to the pot and stir in the green beans and spices. Makes 10 cups.SWEET POTATO . stir in the milk. Place all vegetables. cut up into 1 inch cubes Chopped Celery Sliced Leeks Sliced Onions Cut Green Beans Thyme Cloves Dash Cayenne Pepper Cup Non-fat Milk Powder 1. cover and simmer until vegetables are tender. except green beans. Reduce heat. Bring to a boil. Transfer 1/2 the contents of the pot.

pan. lower heat and simmer covered for 20 minutes.Thinly sliced mushrooms 1/4 c. Fresh snow peas (Chinese pea pods) 1. Defatted chicken stock 1 4 oz.Minced green onions 1/4 c. Place all ingredients. Low sodium tamari sauce (soy sauce) 1 c. cake tofu. Grated fresh ginger pinch: Of anise 1 tsp. in a sauce boil. Bring to a 2. minced 1 tsp.finely chopped carrots 1 lg. Makes 4 cups.TOFU-AND-SNOW PEA SOUP 4 c. Clove garlic. except snow peas. 128 . cubed 1/4 c. Add snow peas and cook briefly until just tender.

adding celery and carrot . Makes 8 cups 129 . Virgin olive oil 3/4 tsp. Oregano leaves 1 l/2 tsp.3 c. Cook until onion is soft. 3. Puree the soup. and tomatoes to pot and simmer gently until tomatoes are very soft. Add oregano. 4. Basil leaves 4 Cut-up tomatoes (fresh) 2. Bring to a boil and simmer on low heat for 5 minutes.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp. 2. Return to pot and add the hot stock. basil. Saute onion in oil.Hot vegetable stock 3/4 tsp. Salt Fresh ground pepper to taste 1.

130 . 5 1/2 1 1/2 c. Cook beans until tender. Another excellent soup to diet with. 6 c. Add all other ingredients and simmer slowly until the string beans are tender. 2 c. 4 c. 1. 1/2 Pinto beans Spring water Cloves garlic Onion (Spanish or red) Fresh corn kernels Fresh string beans Zucchini (thick slices) Sprig cilantro or parsley This is a basic soup to native American of this continent. add garlic and onions during the last 15 minutes of cooking.TRINITY SOUP Ingredients 1 c. Makes 15 servings. Rich in nutrients. Refrigerates well and can be frozen. 2.

131 .TURKEY VEGETABLE SOUP 4 qts. utes. and coriander and cook until string beans are tender. Makes 25 servings. carrots. 3 c 1 2 1 c 11/2 c 2c 2 lg 1/2 2c Spring Water Cut-up Chicken or Turkey (skinned and defatted) Yellow Onion (diced) Cloves Whole Garlic Pot Barley Sliced Carrots Fresh cut Green Beans Red Potatoes (diced with skin) Bunch fresh Coriander (Cilantro) or Parsley Zucchini (thick slices) 1. Cut up chicken. Simmer chicken. and garlic 45 minutes. onion. Add potatoes. 2. remove skin and visible fat. zucchini. 4. celery. 3. and pot Barley and simmer 20 min- Add string bean.

Stir and bring soup to a boil. until vegetables are tender (about 45 minutes). cover. Return to a boil. Bring water to boil and add pot barley. Cook for 45 minutes. and reduce heat. Add 6 cups of water and all other ingredients.VEGETABLE. 2. covered. BARLEY SOUP 1/3 cups 2 cups 1 cup 1 lg 2 cups 3/4 cup 1 cup 1 Pot Barley Diced Turnips Chopped Turnip Greens (Tops) Onion. chopped Diced Carrots Chopped Celery and Tops Fresh or Frozen Cut Green Beans 16 ounce can diced tomatoes in juice 1. *You may use left over liquid from vegetables (no meat stock) 132 . lower heat and cook.

ZUCCHINI. Onion Cloves garlic Tomato Tomato juice Pearl or Pot Barley Zucchini Spring water Sprigs cilantro or parsley Dice all ingredients into a size of your choice. 2 12 oz. Place all ingredients into a soup kettle and simmer until the barley is tender. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz. 1 oz. it needs no salt. 133 . 4 1. 2. Use spices of your choice. Makes 5 servings.

DONUTS. ESPECIALLY MEAT. 5. FLOUR PRODUCTS: THIS INCLUDES ANY THING MADE WITH WHEAT EXAMPLES: BREAD. B. BACON.D. Once a week is ok but no more than once a week. WALKING 3 MINUTES DO A MARTIAL ARTS PROGRAM THAT IS EASY FOR YOU (LIKE “TIA CHI CHUH”. BUT ONLY FRUITS AND VEGETABLES. YOU MAY BE ABLE TO EAT LOW FAT YOGURT. CAKE. THE FOLLOWING RECOMMEDATIONS WILL HELP TO IMPROVE THE HEALTH OF NATIVE PEOPLE. BANNOCK. ICE CREAM. SODA POPS AVOID DRINKING MILK. BEGINNING “TAE BO”) AND/OR LIGHT “WEIGHT TRAINING” BICYLING (STOP DRIVING EVERYWHERE) D. AVOID THE FOLLOWING: 1. CRISCO. CANDY.FOR NATIVE PEOPLE WISHING TO LOSE WEIGHT BY Cruz H. EAT 3 TIMES EACH DAY. FRIED FOODS. TOO MANY ARE OBESE. THIS WILL ALSO HELP THEM LOSE WEIGHT. DINNER THE LIGHTEST MEAL AND NEVER AFTER 7:00 PM. DO NOT USE ANY OIL EXCEPT “VIRGIN OLIVE OIL” DO THE FOLLOWING: 1. ONLY USE LOW OR NON FAT CHEESE! 2. YOU CAN USE SKIM MILK BUT ONLY EVERY THIRD DAY. EXERSIZE EVERY DAY FOR 40 MINUTES BY DOING ONE OF THE FOLLOWING: A. BASED ON GENETIC PREDISPOSITION TO CERTAIN FOOD ALLERGENS. 3. ALL MARGARINE ( A LITTLE BUTTER IS OK). FISH. MAKE BREAKFAST LIGHT. CEREALS MADE WITH WHEAT (genetically the great majority of Native Americans can not process GLUTEN in wheat). 2. AVOID THE FOLLOWING FAT: LARD. SAUSAGE. Ph. C. Acevedo Jr. EAT SNACKS BETWEEN MEALS.. You may use left over liquid from vegetables (no meat stock) 134 . 3 4. BANNOCK. ETC. WALKING & STRECHING AFTER THE WALK SLOW JOGGING 2 MINUTES. DO NOT FRY A N Y T H I N G G! SUGAR PRODUCTS: COOKIES. LUNCH THE BIGGEST MEAL.

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