NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

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

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

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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. Non Fat Milk. Water SNACK: Fruit 14 .TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea.

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

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

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

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. Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. or Water SNACK: Fruit 18 .

or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. Grapenuts (no cereals with sugar. honey. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea. fruits. 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.

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

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

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

THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. Non-Fat milk. 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 .

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

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 .

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

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

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 .

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

THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Non-Fat Milk. 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 SNACK: Fruit 31 . Water SNACK: Fruit DINNER Salad Bar Soup: Tofu and Snow Peas #128 Fried Rice #46 Stir Fried Vegetables with skinless Chicken Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea. Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

It gives it a nice taste and helps preserve it. In Mexico it is accustomed to add some flat beer.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. It keeps nicely for about 10 days. 72 . I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. 1. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. The common name is “salsa de la cocina” (kitchen sauce). 1/2 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. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. Simply dice all ingredients and place in a bowl and allow to age for several hours.

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

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

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

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

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

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

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

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

1 c. Bake in a 350 degree F. 3. Pour into a 9" x 14" casserole. 1/2 c. Beat eggs with the powder milk. 2. in a large bowl. or until done. 1.25 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.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. 81 . Mix all ingredients. 4. 5. sprinkle the cheese on top. 1 6 tbsp. This makes 8 servings. except cheese. 2 6 oz. oven for 30 minutes. This is a very high protein meal and is still low in calories. Cooked brown rice 6.

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

Brown crepe on both sides. 3. 95 . 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. 2. rotating pan to cover bottom of pan and distribute batter. Carefully fold in stiffly beaten eggs.CREPES 1 l/4 1 4 1.

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

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

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

2 2 tbsp. 3. 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. 1 oz. 1. 1 8 oz. 16 oz. 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. and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 99 . 4. 2. 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. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. Crush the graham crackers. Spread on a 9" pie pan. 3 tbsp.

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

sliced Potatoes. Cups split green peas Cups stock Large onion diced Clove garlic. chopped Stalks celery. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). 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. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. sliced Carrots.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 121 . Turn heat down and simmer for a half hour or so to let the flavors blend. 3. 2.

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

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

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

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

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

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

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

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

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

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

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

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