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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. Water SNACK: Fruit 14 . 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.

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

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

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

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 18 .]) Green Beans #50 Baked Yams Herbal teas. Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.

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

Non-Fat milk. Herbal Tea 20 . Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non.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.

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 .

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

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Turkey (roasted) Mashed potatoes (do not peel) Low Fat Gravy Green Beans & Mushrooms #52 Carrot-Fruit Salad #34 SNACK: Fruit DINNER Salad Bar Soup: Asparagus #112 Stuffed Baked Potatoes with Broccoli & Cheese #76 Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea 23 .THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. 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.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. 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 .

SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea. 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 .

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

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

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. or Decaffeinated Coffee SNACK: Fruit. Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Non-Fat Milk.Grain Bread Herbal Tea.

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

FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. 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. Non-Fat Milk. Non-Fat Milk SNACK: Fruit 31 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk.

SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7. Non Fat Milk. Non-Fat Milk.Grain Bread Herbal Tea. 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 .

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

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

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

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

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

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

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

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

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

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

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

and nutmeg. apple. Cook millet and water in double boiler. 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 . 2. over medium heat for about 40 minutes or until all water has been absorbed. Add raisins. and orange peel.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. covered. cinnamon. Remove from heat and add juice concentrate vanilla. Set over boiling water and cook.

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

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

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

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

4. 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. 2. cut green beans (can be frozen) Yellow onion (diced) Lb. Place green beans in covered pan with water and cook until almost done. Save left over liquid for stock. Lb. Add onions and mushrooms and add a dash of salt and any of your favorite herbs. Simmer together for 5 minutes. Serves 4-6 3. 52 .

Cook until grains have absorbed liquid. The safest way to cook to prevent sticking is in the oven at 225o. 1. Reduce to lowest heat. 53 . Add raisins and apple juice and cover. 2.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.

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

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

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

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

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

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

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

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

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

Yellow onion (diced) Lb. 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. fresh mushrooms Tablespoon virgin olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms. Lb. mixed vegetables (corn. 4. and green beans). 2. 3. Save any left over liquid for stock. Add onions and mushrooms and a dash of salt. Simmer for an additional 5 minutes. 6. carrots. peas.

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

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

2. and baking soda. then reduce heat to 350 degree and continue to bake for 10 minutes. 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. 3. cover and soak for 1-2 hours. add to oat mixture. Shape into a round shape (1 inch thick) and place in a 9-inch round pan. knead to a smooth. Bake in a 400 degree oven for 30 minutes. soft dough. 66 . Combine flour.

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

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

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

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

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

If you are going to keep it around longer add 1 tablespoon of virgin olive oil. The common name is “salsa de la cocina” (kitchen sauce). 1. Simply dice all ingredients and place in a bowl and allow to age for several hours. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. 72 . It gives it a nice taste and helps preserve it. 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. It keeps nicely for about 10 days. In Mexico it is accustomed to add some flat beer. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

cut in the butter. Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful. 2 2 tbsp. Crush the graham crackers. 4. 99 . 1. 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.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 1 oz. Pour into the cooled pie crust and refrigerate for at least four hours. 3. 16 oz. 1 8 oz. 2. Spread on a 9" pie pan. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 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. 3 tbsp.

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

except green beans. in a large pot with 6 cups water. Makes 10 cups. Transfer 1/2 the contents of the pot. lower heat. Reduce heat. Bring soup to a boil again. Bring to a boil. cover and cook until beans are tender. stir in the milk.SWEET POTATO . 3. cover and simmer until vegetables are tender. Return pureed mixture to the pot and stir in the green beans and spices.VEGETABLE SOUP 6c 4c 2c 11/2 c 11/2 c 1c 1/2 tsp 1/4 tsp 1/2 Spring Water Sweet Potatoes. 2. including 1/2 the vegetables and blend until pureed. 127 . 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. 4.

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

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

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

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

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

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

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