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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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 .

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

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

or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 . 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.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. Non-Fat Milk.

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 .

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

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

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

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. Water SNACK: Fruit 29 . or Decaffeinated Coffee SNACK: Fruit. Non-Fat Milk. Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea.Grain Bread Herbal Tea. Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1/2 lb. Mix spinach. 5. 2. without the crust it is relatively low in calories. 3 3/4 c. sauté with 2 tablespoons. 4. onions. Layer in a deep 9" pie pan. 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. alternating with cheese. 3. Tastes almost sinful. 1/2 1 Lg. of white wine until onion starts to wilt. Slice mushrooms and onions. 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. 1 c.CRUSTLESS: MUSHROOM / SPINACH Ingredients 2 c. Beat eggs well and mix with milk liquid. however. and mushrooms. Pour liquid on top and layer with any remaining cheese. It will become solid as it cools. 69 . Mix 1 cup of cooled liquid with powdered milk. drain well and save liquid.QUICHE . This makes 8 servings.

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

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

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

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. Add mushrooms and stir for 2 minutes. stirring constantly until egg is barely set. Sauté green peppers. Mix all ingredients and cook at medium heat.SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l. 73 . Serves 4-6 2. Green pepper (diced into medium pieces) Medium yellow onion (chopped in medium pieces Cup fresh mushrooms (sliced) Tablebspoon Virgin Olive oil Tbsp. 3. onions until onion is translucent. Beat eggs and yogurt until eggs are fairly well beaten.

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

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

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

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

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

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

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

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

82 . Roasted in low heat until tender.TURKEY. brown rice. May used grains i. etc. CHICKEN. oil.e. wild rice. etc. 2. 3.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. GAME HENS 1. If stuffing is made it must be limited in fat (butter. 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 .

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

and lemon juice. 3.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. sugar. Place the pan in the freezer. whole eggs. egg whites. Baked the cake for 1 approximately hour at 350 degrees. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. In a blender or food processor combine the cottage cheese. until they are smooth. 98 . Process the ingredients. Cool the cake in the pan on a rack. evaporated milk. use whole wheat pastry) lemon slices for garnish 1. Pour the filling into the prepared chilled crust. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. lemon rind. while you prepare the filling. Preheat the oven to 300 degrees. Add the flour and process the mixture to blend thoroughly. or until the filling has set. 2. 4. Place the cake on a serving platter and garnish with lemon slices.

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

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

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 .

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

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

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

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

Bay leaf Cup oil Teaspoon thyme Cup chopped onions Teaspoon dry mustard Cup chopped celery Teaspoon salt Cloves garlic. Recipe makes 3 quarts.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. and while continuing to cook over low heat. 5. l cup = approx. garlic and rice until the vegetables are soft but not browned.. You might want to put the bay leaf. Adjust the seasoning. 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. Add the remaining stock and the black beans. celery. Cover the pot and pressure cook for l0 minutes or simmer 2-3 hours. add the herbs and spices.) Heat the oil in a large soup pot or pressure cooker that holds at least 4 quarts. Sauté the onions. crushed or 2 peppercorns minced Whole cloves Cup raw brown rice plus 5-6 cups stock Tablespoon milk powder (l/2 cup instant) l. Stir in one cup of stock. 2. 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.. Ready for serving. 3. 6. 4. (The bean stock would be excellent soup stock so don’t throw it away.

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

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

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

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

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

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 mushrooms and stir for about 2 minutes. garlic in butter until translucent. 4. Blend all food in food processor or blender so that it is not totally puree. Heat and serve. l. chicken) or bouillon Onion chopped Cloves garlic Teaspoon butter Ounces fresh cut-up mushrooms Cup non-fat milk powder Sea salt or light salt & pepper to taste Cook broccoli in stock until just tender. Add powder milk and spices. 2. 3. 118 . 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. Add cauliflower and cook until tender. Puree the vegetables and the onion and garlic until smooth. Add spices and reheat very gently. 3. Cook potatoes and celery in water or broth until done. 119 . 2. While vegetables are cooking sauté the onion and garlic in the olive oil. Makes 10 cups 4.

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

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

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

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

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

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

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

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

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

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

and reduce heat. Cook for 45 minutes. Return to a boil. 2. Stir and bring soup to a boil. cover. covered. *You may use left over liquid from vegetables (no meat stock) 132 . Add 6 cups of water and all other ingredients. Bring water to boil and add pot barley. until vegetables are tender (about 45 minutes). 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.VEGETABLE. 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.

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

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

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