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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

Non-fat milk. Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas.]) Green Beans #50 Baked Yams Herbal teas.SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. 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.

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

MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non. 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.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 .

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 .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.

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

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

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

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

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

Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea.Grain Bread Herbal Tea. 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. Water SNACK: Fruit 29 .WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Non-Fat Milk.

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

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

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

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

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

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

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

Check in 2 l/2 hours. 2.CHICKEN 1. 3. Roast (whole) in roaster-cover with foil. 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. 37 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. SAUCE: Sauté onions. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. Simmer 10 minutes. Bake in 400 degree oven for 10 . 1 tbsp. 1 c. Cut tomatoes finely. You can use potato flour to thicken. 1 c. Simmer in an uncovered pot until it thickens to your liking. 60 .MEATLESS MEATBALLS Ingredients 2 c. Make meatball your favorite size. and bell pepper in virgin olive oil. garlic. 2 c. Makes 10 servings. 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.15 minutes and add to your cooked sauce.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1 tsp. 2. Use one tablespoon for each bun. 83 . without any oil. 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. 1/4 tsp. in a Teflon or seasoned non-stick pan. 1 oz. Makes 5 vegetable burger patties. and so much better for and to your body. 3/4 c. 5 1/2 c. 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. Make into patties and pan fry. 1 1 oz. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown.VEGIE BURGERS Ingredients 1 c. As good tasting as any greasy hamburger. 3. Dice up sprouts and mix with all the ingredients. 1/2 1/4 c.

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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