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

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

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

Oat Grouts (whole Oat grain). Red River Cereal. a few head Lettuce. Celery. fresh Garlic. Yams or Sweet Potatoes. Peas. Black beans.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. mixed Vegetables. 7 . fresh Parsley. whole Brown Rice. Green Peppers. Kidney Beans. Potatoes. Winter Squash. DAIRY PRODUCTS: Whole Non-Fat (skinned Milk) Milk. small fresh Green Onions. fresh Tomatoes. unfiltered Honey) Ranch Style Dressing Powder. GRAINS: Pinto Beans or Red Beans. Leeks. & Corn.not low fat or 2%. Zucchini. Pot Barley. Carrots. Leafy Lettuce. Yellow Onions. * Instant non-fat milk powder. the following can be frozen : Green Beans. 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. Cabbage. low Fat or Non-Fat Yogurt (may be flavored with Vanilla extract and a little Raw Honey). Canola Oil Margarine Honey (raw unpasteurized. Low fat cheese such as mozzarella or farmer cheese. Sunny Boy Cereal. Wild Rice. fresh Mushrooms. Millet (buy at health food stores).

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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. Non Fat Milk. Water SNACK: Fruit 14 . non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. 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 15 .grain bread Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. 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. Non Fat Milk. non-fat) Berries Juice (Apple. Non Fat Milk.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. Grapefruit) 1/2 Grapefruit Herbal Tea. Orange.

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

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

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

Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Leftovers Apple Cake #90 Herbal Teas SNACK: Fruit 19 . Special K. honey.Week Two SUNDAY BREAKFAST Cold Cereals: Corn Flakes. Grapenuts (no cereals with sugar. fruits. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea. or BHA & BHT) Melons (or fresh Grapefruit) Juice 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. Non-Fat milk.MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non. Herbal Tea 20 .

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. 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. 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 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.

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. 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 . Non-Fat Milk.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea.

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 .MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Herbal Tea. and Vegetable Casserole #39 Herbal Tea. Non-Fat Milk. Rice. or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken.

TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 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. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 . Non-Fat Milk.

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

THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. 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. Non-Fat Milk. Water SNACK: Fruit 30 .

FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. 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. 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.

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

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

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

Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes. Beat eggs and mix into mixture. 35 . 3. 2 c. 1.CARROT RICE CASSEROLE Ingredients 1 c. Take 1 cup of cooked short grain brown rice and mix with onions. grated low fat style cheese and spices. 1 tsp. grated carrots. 2. 3 1/4 c. This makes 6 servings. It is economical and low in calories. 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. 6 tbsp 1/2 c. but hearty enough for a main dish.

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

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

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

1/2 c.made salsa. 1/2 5 1. bell pepper and mushrooms in a little chicken fat & stock. 1 8 1 1 lb. garlic. 3. cover and cook at lowest heat possible until the liquid is absorbed.3/4 lb 1. 2.CHICKEN. spring water and simmer until tender. or any other spice of your choice except black or white pepper. This does not need salt. RICE AND VEGETABLE CASSEROLE Ingredients 1. Sauté onions. You can spice for your taste with home. 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. 1 1 c. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. Place in 2 quarts. When done remove fat from stock and set aside. 39 .

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

41 . 3. 8 oz. 1/4 GRAVY: 1 tsp. 2. Heat first 5 ingredients in a Wok or heavy cast iron pan. 1/2 c. 1 tsp. Be sure you use a low sodium Tamari sauce. cut stalk diagonally into pieces 1/3 inch thick. 4. 1. Strip outer fiber from large stalks. Add mushrooms and broccoli flowerets and sauté 2 minutes. 5. 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. Cut into bite size pieces. Serve immediately. This makes 5 servings. 7 oz.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. Add gravy and stir until thickened.

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.

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Makes 6 servings.

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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.

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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

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Bake in a preheated 350 degree oven for 15-20 minutes. SHRIMP. GAME MEATS. Lay pliable tortilla on a cookie sheet (be careful. FISH. 2. 5. 4. When all are done ladle sauce on top and sprinkle cheese on top. so that each one is rolled up against each other.(if you dip them too long they will fall apart). 45 . Roll up and place on square cookie sheet. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling. To assembled dip each tortilla in the heated sauce. barely enough to make them pliable. OR FOWL. 3. or until the cheese has melted and beginning to bubble. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF.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.

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

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

thyme. I use a dash of light salt. 1/2 1 1 Lg. etc. millet. Add rice (whole brown rice) and spices of your choice. 48 . marjoram. You may substitute other grains such as barley. sweet basil. and is low in calories and economical to make. and 1/4 cup of salsa. cilantro (coriander). 3 1.GARDEN VEGETABLES WITH BROWN RICE Ingredients 2 1 1/2 lb. Bring to a boil and reduce heat to low. Simmer until the rice is done. minerals. 2. It is high in vitamins. This soup is wonderful for weight reduction. 2 1/4 1/2 c. 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.

Makes 6 servings Calories: 65/serving 4. Reserve cooking water from carrots. cornstarch and ginger in another saucepan. stir in carrot water. orange rind. . until mixture is thick. mix until smooth.GLAZED CARROTS 5 1/4 1 1 1 1. 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. Cook stirring constantly. 3. 2. Add carrots stirring well to coat with sauce. Cook in medium heat until tender. Combine apple juice.

50 . Lb. Serves 4-6 people. 2. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender.GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. 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.

Stir in the tomato sauce. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. chili powder. 2. 4. and onions in the oil for 3 to 5 minutes. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. cumin. To serve. mushroom. shape into 48 balls. Place the meatballs in a shallow baking pan (spay the pan with Pam).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. chopped Teaspoon cooking oil 8 oz. 5. hot sauce. and heat the sauce thoroughly. 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. 3. 51 . pour the sauce over the meatballs and combine the two well. Meanwhile prepare the sauce in a skillet by sautéing the zucchini.

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

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. Reduce to lowest heat. 2. 53 . Cook until grains have absorbed liquid. Add raisins and apple juice and cover. 1.

In a medium saucepan. bring 1/4 cup of the stock to a boil. green onions. and cook for 1 hour until the rice is tender.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. and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft. Thyme. Fluff lightly with a fork and serve. garlic. 3. minced or crushed 1 tsp Soy Sauce 1 tsp ea. reduce heat to low. Add the remaining stock and seasonings. bring to a boil. and Basil 3 Bay Leaves Dash: Cayenne Pepper 1. Marjoram. 54 . Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. Makes 4 to 6 servings. Add the rice. cover. 2.

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. chopped Cloves of garlic Tablespoons of Virgin Olive oil. Simmer 20 minutes . and seasonings. Add carrot. and herbs. Sauté onions and garlic until onion is soft. MAKES ABOUT SIX CUPS 55 . tomato paste. Small carrots. then add the tomatoes. green pepper. 2.ITALIAN TOMATO SAUCE FOR PASTAS 1 4 4 2 1/2 2 1 1 2 5 4 2 1 1/4 1 Onion. 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. 3. Stir well. bay leaf. Crush garlic with fork. Remove the bay leaves.

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

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

2. Simmer until it thickens. Add milk. 3. 1. If it is too light for your taste you may thicken by adding corn starch (mix in water before adding). and spices. cheese.LIGHT CHEESE SAUCE 6 3 3 1 Tablespoons whole wheat pastry flour (browned in skillet). 58 . 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.

59 . l. Finish cooking until rice is tender—not mushy.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. 4. 5. Combine all ingredients and add to wild rice. celery and mushrooms in butter. Sauté onions. Soak overnight in stock. 3. 2. Cover and boil @ low heat until almost tender.

1 c. SAUCE: Sauté onions. Make meatball your favorite size. and bell pepper in virgin olive oil.15 minutes and add to your cooked sauce. Simmer 10 minutes. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. 60 . garlic. Makes 10 servings. 1 c. Simmer in an uncovered pot until it thickens to your liking. 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. 2 c. 1 tbsp. You can use potato flour to thicken. Cut tomatoes finely. 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.MEATLESS MEATBALLS Ingredients 2 c. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice.

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

1. OR OMELETTE Ingredients 1 1 Lg. 3. HUEVOS RANCHEROS. I use a dash of Vegit-Salt. mushrooms. and 2 ounces of white wine. 1/2 3 2 c.MEXICAN SAUCE FOR RELLENOS. bell pepper. or agar. 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. Spice to your taste. Superb! 2. onion. oregano. cumin. 62 . Add the rest of the ingredients and simmer for 15 minutes. potato flour. at very low heat. garlic. and pimento in 1 tablespoon of virgin olive oil. 4 1 3 1/2 lb. 1 tbsp. You can thicken with cornstarch.

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

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

Add other herbs of your choice (I usually add l bay leaf. ELK. 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. CARIBOU. If stew is too thin add cornstarch to thicken. 3. 4. 65 . and a dash of chili powder). 2. VENISON) 1 2 2 2 1 1 1 1 2 1 1/2 2 1. green or red pepper. 5. garlic.MOOSE STEW (BUFFALO. Add potatoes and carrots and simmer 15 minutes. and celery Cook meat in water (covered) until almost tender. Add all other ingredients.

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

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

2. 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.QUESADILLAS Ingredients 1 1 oz. 1. 1/2 oz. Corn tortilla Jack cheese Alpha sprouts “Salsa” Take one corn tortilla and warm on a grill or Teflon pan. Continue turning the folded tortilla until cheese has melted. 68 . 1 tbsp. Open the tortilla and add sprouts and 1-2 tablespoons of salsa. 3.

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

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

add spices of your choice the last 10 minutes. garlic. 1 lg. Makes 6 servings. 71 . Simple to prepare. 2. 3 4 1 lg. tomato. reduce heat and cover. yet rich in nutrients. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. Cook until the rice absorbs most of the liquid. 3. bell pepper. bring to a boil.RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. 1. 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. Simmer for 35 minutes. slice carrots. 1/4 8 2 1 c.

In Mexico it is accustomed to add some flat beer.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. 72 . I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. It gives it a nice taste and helps preserve it. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. It keeps nicely for about 10 days. 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. 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. The common name is “salsa de la cocina” (kitchen sauce). 1.

73 . 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.SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l. Beat eggs and yogurt until eggs are fairly well beaten. real butter Large fresh eggs Tablebspoon plain non-fat yogurt. Add mushrooms and stir for 2 minutes. In large frying pan add enough olive oil to barely coat the bottom (l teaspoon). Sauté green peppers. stirring constantly until egg is barely set. 3. Mix all ingredients and cook at medium heat. Serves 4-6 2.

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

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

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

leaving the skin intact. 5. Slice the potato in half (lengthwise) and scoop out the potato. 1. 3. 77 . 6. 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. Makes 4 large servings. Chop vegetables very fine and add to potatoes with remaining liquid. 2. 1/4 2 lg. 4. 2 oz.STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE Ingredients 2 1/2 1 1 4 oz. is economical and full of nutrients. Stuff back into the potato skins and bake in 350 degree F. Grate 2 ounces of low-fat cheese and mix into the potato mixture. oven for 1520 minutes or until the top starts to brown. Bake two Russet potatoes until you can squeeze the potato and it feels done. Cook Broccoli and vegetables in 3 ounces of water until very tender.

chopped parsley. Good additions: dill weed. Simmer to smooth and thicken. Mix the buttermilk and cornstarch and stir while you bring to a boil. 78 . Stir in cheeses until smooth.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. or if you want a tangy taste you can add 1/4 cup Mexican salsa. 2.

3. 3 1/2 1/4 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. Stir group III and cook in a heavy skillet. 2 c. III. stirring constantly and remove from the heat. This will make approximately 4 cups of cooked beans. “LAUREL’S KITCHEN”MODIFIED) Ingredients I. 270. II. 3 tbsp. 4. 1 tsp. Bake in a pre-heated oven at 350 degrees F. THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . 1 tbsp. Sauté group II and add to group I. 1 1/2 c. 1/2 c.TAMALE PIE (TAKEN FROM p. Simmer slowly for 30 minutes. 2 tbsp. 1/2 c. 2 1/2 c. Bring to a boil. 1. spread batter by spoonful on top of beans. 1/2 tsp. 2. Pour bean mixture into a deep baking dish (8x9). for 40 minutes. 2 c. 1 lg. 1/4 c.

16 oz. 4. Sauté with the tortillas. Bake in 325 degree F. 2 4 2 1 1 tbsp. Layer the tortilla mixture. sauce. 80 . Dice onions. and cheese in alternating layers. 3. garlic and squash.TORTILLA AND SQUASH CASSEROLE Ingredients 1 doz. Grate cheese. Allow to cool for 10 minutes. 1. oven for 45 minutes. 6. 5. 2. Cover the top with remaining cheese. 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. Makes 8 servings. 8 oz. This dish is a popular Mexican peasant’s dish and is usually made with goat cheese.

Cooked brown rice 6. 3. in a large bowl. Beat eggs with the powder milk.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. 2 6 oz. except cheese. 1 c. 1. 2. 5. This makes 8 servings. Mix all ingredients.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. 81 . 1/2 c. This is a very high protein meal and is still low in calories. 4. 1 6 tbsp. Bake in a 350 degree F. Pour into a 9" x 14" casserole. oven for 30 minutes. or until done. sprinkle the cheese on top.

e.you can then remove it easily and use the drippings to make a rich gravy with corn starch that is low calorie). wild rice. CHICKEN.TURKEY. 2. 3. May used grains i. 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 . etc. Roasted in low heat until tender. oil. GAME HENS 1. 82 .) with no bread. etc. If stuffing is made it must be limited in fat (butter. brown rice.

VEGIE BURGERS Ingredients 1 c. Makes 5 vegetable burger patties. Use one tablespoon for each bun. 1 oz. 1/4 tsp. As good tasting as any greasy hamburger. without any oil. Make into patties and pan fry. 3. in a Teflon or seasoned non-stick pan. 83 . Refrigerate for 4-6 hours so that the flavors will blend. 5 1/2 c. 1/2 1/4 c. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. Dice up sprouts and mix with all the ingredients. 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. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown. 3/4 c. and so much better for and to your body. 1 tsp. 2. 1 1 oz.

In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. jalapeno pepper. Heat the mixture until it is bubbling. Buffalo. cover the pan and simmer for 30 minutes. reduce the heat. Simmer the chili covered about 20 minutes longer or until the carrots are soften. 4. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat. Moose. 3. Caribou. and all the seasoning. SERVES 16 84 .) 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 corn kernel after 10 minutes. Add the tomatoes.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. green peppers. Add the kidney beans. to break up the pieces. etc. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. and celery. Add the meat browning and stirring it. carrots. Elk. Drain off any fat that accumulates in the pan. Venison.

Mix all ingredients and place into a slightly buttered 6" x 9" casserole. 85 . 2 2 1 4 oz. 5. grate zucchini. When done an inserted knife will come out clean. carrots and cheese. 3. 5 1/2 c. 2. 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. Beat egg and milk adding 1 tsp. garlic. 1. 4.VEGETABLE QUICHE—”CRUSTLESS” Ingredients: 1 2 1/2 lb. This makes 8 servings. dry mustard powder and 1/2 marjoram powder. and mushrooms. in a pre-heated oven. Allow to cool for 15 minutes. Pour over casserole and bake in a pan of water at 375 degrees F.

2. 4. place in a casserole dish. 3. Dice up the onion. 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. Add zucchini and tomatoes along with fresh basil and oregano. 1. 86 . Grate cheese and add on top of the vegetable mixture. Makes 4 large servings. garlic. 1 1 oz.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. and bell pepper. 1 oz. Bake at a medium low oven (300 degrees) for an hour. Sauté in virgin olive oil at a low heat.

stir well. and spices. garlic. Cover and simmer for l0 minutes. stirring as necessary. and green pepper. Heat uncovered. 3. Add tomatoes. celery. until tomatoes are soft.ZUCCHINI 1/4 1 2 1/2 4 1/2 1 l. Serves 5-6 87 . 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. 2. Add zucchini.

DESSERTS 88 .

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

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

Pour the batter into a greased (spray with Pam) 9" tube pan.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. In a small bowl combine the applesauce. then turn the cake out onto the rack to cool. oil and eggs. sugar. 91 . In a large mixing bowl combine flours. baking soda. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes. Set the cake pan on a wire rack for 5 minutes. cinnamon. 3. add them to the flour mixture stirring until the ingredients are well blended. Add the carrots and mix. and nutmeg 2. or into a toothpick inserted in the thickest part comes out clean.

Mix in wheat germ. salt. 4. and baking soda. baking powder. 3. Cream oil and sugar together and add to banana mix.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. 92 . if it comes out clean. the bread is done. Turned it into 2 greased “4 x 8” loaf pans and baked for about 45 minutes. Add to the banana mix and stir in raisins and nuts. Test for doneness by inserting knife in middle. Sift together flour. THIS RECIPE ALSO MAKES 24 CUPCAKES (bake at 350 degrees for 1/2 hour). The dough will be very stiff. Mashed bananas and mix them with lemon juice until smooth. stirring well. Preheat oven to 375 degrees 2.

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

BERRY TOPPING 1 1/2 2 1. stirring constantly. 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. Lb. 94 . until thickened. 3. You must stir constantly or berries will burn. Add corn starch slowly. 2.

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

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

Mix topping in a bowl and press on to top of apples. Mix the apples in a bowl with lemon juice. 5. 4.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. flour and raisins. adding enough apple juice to cover the bottom. Slice apples until you have enough to fill a greased 9" x 13" baking dish. 3. Bake for 25 minutes. SERVES 8 97 . or until apples are soft. Preheat the oven to 375 degrees. Return them to the baking dish. 2. cinnamon.

egg whites. 4. Add the flour and process the mixture to blend thoroughly. Preheat the oven to 300 degrees. 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. and lemon juice.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. Process the ingredients. evaporated milk. 3. or until the filling has set. whole eggs. Pour the filling into the prepared chilled crust. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. until they are smooth. In a blender or food processor combine the cottage cheese. 2. Baked the cake for 1 approximately hour at 350 degrees. 98 . use whole wheat pastry) lemon slices for garnish 1. lemon rind. Cool the cake in the pan on a rack. Place the pan in the freezer. while you prepare the filling. sugar. Place the cake on a serving platter and garnish with lemon slices.

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. 1 8 oz. 2. cut in the butter. 3 tbsp. 99 .STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. Spread on a 9" pie pan. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. Pour into the cooled pie crust and refrigerate for at least four hours. Crush the graham crackers. 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. 4. 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. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. 1 oz. 3. 1. 2 2 tbsp. 16 oz.

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

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

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. 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 .

SOUPS 107 .

108 . bowls of this soup will provide all nutrients necessary for good health. 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. Two lg. 1/2 c.. 2 c. 2.AMERICA’S ABORIGINAL SOUP Ingredients 1/2 c./yellow) This soup is made up of basic aboriginal soup of the natives of this continent and is extremely well balanced in nutrients. Cook the first five ingredients. 1 1/2 c. 5 1/2 1 1/2 c. bringing them to boil and then simmering for 45 minutes. It will also allow for you to lose weight in a safe way. This soup will keep a person healthy and would be a great food for eliminating obesity. 2 c. and minerals. 3 qts. vitamins. You may spice with any herb or your choice except salt or pepper. Add all other ingredients and simmer for another 30 minutes. 1.

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

4-6 1 2 qts.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb.) Take 1/2 of the beans and blend or mash until they become a smooth paste. 1 1 lb. Return to the pot. Add all other ingredients and simmer until just tender. 2 hours. 1 1/2 c. 1/2 1. 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. 110 . 2. 1 1/2 c. 3. 1 1/2 c. This makes a thick hearty soup. lower heat and simmer in a covered pot until beans are tender (approx.

Sauté celery. 2.BLACK BEAN SOUP 1 l/2 6 1 1 2 2 1 1 1 1 1/2 2 1/8 1. and onions and add to soup Add spices and simmer for 1/2 hour. 5. garlic. Serves 6 111 . 3. 4. 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. Puree about l/2 the soup for a thick soup. Simmer beans until almost done (about 2 hours). 6. Add potatoes and carrots to beans.

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

Bring to a boil. Lower heat and simmer for 3 minutes. Garnish with parsley. and simmer until carrots are tender.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. 113 . ginger.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1. Return to sauce pan and add remaining stock and pepper. Cover. rot. Add leeks. 3. Transfer the mixture into a blender and blend until and car- 2. and cook over medium heat until leeks are tender. Heat 1 cup stock in large saucepan. pureed. 4. Makes 6 cups.

3. Add potatoes and carrots and simmer for an additional 15 minutes. This makes 20 servings. 1/2 1/2 2 2 1 1/2 c. Simmer chicken. 1 2 lg. 114 . 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. and garlic for 45 minutes. celery. and very low in calories. 2. 1. onion.CHICKEN VEGETABLE SOUP Ingredients 3 qts. 2 c. 2 c. zucchini and cilantro and cook until the string beans are tender. May be refrigerated for a week. Add the string beans.

celery. potato. Simmer water. 3. 4.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. Serves 4-6 115 . 2. Add milk and simmer just below boiling point. onions. Add corn and simmer for 5 minutes. and parsley until tender. Add seasoning.

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

1 lg. 3 1 c.GARLIC POTATO LEEK SOUP Ingredients 1 1/2 qts. Slice leeks into THIN slices and simmer with above. When carrots and potatoes are tender add remaining ingredients and simmer for an additional 20 minutes. 3. Dice potatoes (with skins) and carrots into 1/2" pieces. 117 . 1/2 lb. 1. 1 6 1 c. 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. 2. You may thicken with cornstarch.

Heat and serve. garlic in butter until translucent. Cook onion. Add mushrooms and stir for about 2 minutes. Add powder milk and spices. l. Serves 8-10. 3. 118 . 4. 2. Blend all food in food processor or blender so that it is not totally puree. 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.CREAMED BROCCOLI SOUP 1 4 l 2 l 8 l/2 Head Broccoli (leaves and stems cut into small pieces) Cups stock (vegetable.

Cook potatoes and celery in water or broth until done. Add spices and reheat very gently. 119 . Puree the vegetables and the onion and garlic until smooth. 3. 2. Add cauliflower and cook until tender. While vegetables are cooking sauté the onion and garlic in the olive oil.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. Makes 10 cups 4.

CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb. reduce heat and simmer covered for 30 minutes. 120 . Makes 8 servings. and fish in large pot. Transfer 2 cups of the chowder to a blender and puree.* cut in 1 inch cubes Onion. Bring to boil. return pureed contents to the pot. Add can milk into cornstarch and stir until smooth. 3. Add the mixture to the simmering chowder. Place stock. 2. first 3 seasonings. Add vegetables when mixture returns to boil. *Any white fish fillets will work. stirring constantly until thicken. 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.

Cups split green peas Cups stock Large onion diced Clove garlic.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 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). 121 . Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 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. sliced Potatoes. sliced Carrots. 3. chopped Stalks celery. Turn heat down and simmer for a half hour or so to let the flavors blend. 2.

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

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. 123 . Smash or blend about 1/2 the beans to thicken. 1. Makes 10 servings. 3. Simmer all ingredients in a covered pot until beans are tender. 2. 1 lb.PINTO BEAN SOUP 2 qts. Add spices of choice but limit salt and pepper.

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

127 . in a large pot with 6 cups water. Makes 10 cups. 2.SWEET POTATO . Reduce heat. 3. lower heat. Return pureed mixture to the pot and stir in the green beans and spices. cover and simmer until vegetables are tender. Bring to a boil. including 1/2 the vegetables and blend until pureed. stir in the milk. 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. Place all vegetables. Transfer 1/2 the contents of the pot. except green beans. 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. cover and cook until beans are tender. Bring soup to a boil again.

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

and tomatoes to pot and simmer gently until tomatoes are very soft. 4. Oregano leaves 1 l/2 tsp. adding celery and carrot . Bring to a boil and simmer on low heat for 5 minutes. Puree the soup. Saute onion in oil. 3. Cook until onion is soft. basil. Makes 8 cups 129 .Hot vegetable stock 3/4 tsp. Return to pot and add the hot stock. Virgin olive oil 3/4 tsp. Basil leaves 4 Cut-up tomatoes (fresh) 2. 2.3 c. Add oregano.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp. Salt Fresh ground pepper to taste 1.

Add all other ingredients and simmer slowly until the string beans are tender. 4 c.TRINITY SOUP Ingredients 1 c. Rich in nutrients. 2. Cook beans until tender. 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. 2 c. 5 1/2 1 1/2 c. 6 c. 1. add garlic and onions during the last 15 minutes of cooking. Makes 15 servings. Another excellent soup to diet with. Refrigerates well and can be frozen. 130 .

celery. onion.TURKEY VEGETABLE SOUP 4 qts. utes. 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. zucchini. and garlic 45 minutes. and pot Barley and simmer 20 min- Add string bean. Simmer chicken. 4. and coriander and cook until string beans are tender. carrots. Cut up chicken. Makes 25 servings. remove skin and visible fat. 131 . 3. Add potatoes. 2.

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 . covered. 2. cover. Cook for 45 minutes. Add 6 cups of water and all other ingredients. lower heat and cook. Return to a boil. Stir and bring soup to a boil. 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. until vegetables are tender (about 45 minutes).VEGETABLE. Bring water to boil and add pot barley. and reduce heat.

2 12 oz. 2. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz. Use spices of your choice. 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. it needs no salt. Makes 5 servings. 133 .ZUCCHINI. Place all ingredients into a soup kettle and simmer until the barley is tender. 4 1. 1 oz.

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

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