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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. Non Fat Milk. Water SNACK: Fruit 14 . non-fat) Juice (Apple/Orange/Grapefruit) 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.

Grapefruit) 1/2 Grapefruit Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. non-fat) Berries Juice (Apple.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Non Fat Milk. Orange. Non Fat Milk.grain bread Herbal Tea. Water SNACK: Fruit 15 .

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

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. Grapefruit) Herbal Tea. Orange. Non Fat milk. Water SNACK: Fruit 17 .

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

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

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

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

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

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

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

SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Zucchini/Tomato/Barley Soup #133 Spinach/Mushrooms in lean ground round (beef) Baked Yam SNACK: Fruit DINNER Salad Bar Leftovers from week with Apple cake #90 Herbal Teas SNACK: Fresh Fruit 25 .

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

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

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

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

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

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

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

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

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

grated low fat style cheese and spices. It is economical and low in calories. 1 tsp. but hearty enough for a main dish.CARROT RICE CASSEROLE Ingredients 1 c. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes. 2. grated carrots. Take 1 cup of cooked short grain brown rice and mix with onions. 6 tbsp 1/2 c. This makes 6 servings. 35 . 3. 3 1/4 c. Cooked Brown Rice Grated Carrot Minced Green Onion and Tops Grated Hoop or Farmer Cheese Fertile Eggs Minced Parsley Leaf Marjoram This is a very light meal. 2 c. Beat eggs and mix into mixture. 1.

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

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

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

RICE AND VEGETABLE CASSEROLE Ingredients 1. 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. 39 . 2.3/4 lb 1.CHICKEN. or any other spice of your choice except black or white pepper. cover and cook at lowest heat possible until the liquid is absorbed. When done remove fat from stock and set aside. This does not need salt.1/2 c. 1/2 5 1. 1 1 c.made salsa. You can spice for your taste with home. Place in 2 quarts. 1 8 1 1 lb. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. garlic. Sauté onions. 3. spring water and simmer until tender. bell pepper and mushrooms in a little chicken fat & stock.

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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

Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. 2. Pounds lean ground beef Wheat germ Minced fresh parsley (1/4 dried parsley) Minced little green onions Tablespoons grated Parmesan cheese Tablespoon of milk Eggs Teaspoon freshly ground pepper 1. 5. pour the sauce over the meatballs and combine the two well. and heat the sauce thoroughly. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. shape into 48 balls. Place the meatballs in a shallow baking pan (spay the pan with Pam). chili powder. and onions in the oil for 3 to 5 minutes. hot sauce. 4. 51 . mushroom. chopped Teaspoon cooking oil 8 oz. To serve. Stir in the tomato sauce. Meanwhile prepare the sauce in a skillet by sautéing the zucchini.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. 3. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. cumin.

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

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

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

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

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

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

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

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

Bake in 400 degree oven for 10 . 1 c. Makes 10 servings. 1 tbsp. Make meatball your favorite size. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. Cut tomatoes finely. 1 c. may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. Simmer in an uncovered pot until it thickens to your liking. 60 . You can use potato flour to thicken.MEATLESS MEATBALLS Ingredients 2 c. Simmer 10 minutes. SAUCE: Sauté onions. 2 c. and bell pepper in virgin olive oil. 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. garlic.15 minutes and add to your cooked sauce.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. 2. Good additions: dill weed. chopped parsley. 78 .TANGY CHEESE SAUCE 2 3 1 1/2 Cups low-fat buttermilk Tablespoons cornstarch Cup low-fat cottage cheese Cup grated Sharp cheese (do not use cheddar) 1. Simmer to smooth and thicken. Stir in cheeses until smooth.

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

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

sprinkle the cheese on top. or until done. 81 . 2 6 oz. 5. Beat eggs with the powder milk. except cheese. This makes 8 servings. 2. Pour into a 9" x 14" casserole.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. 1 6 tbsp. Cooked brown rice 6. Mix all ingredients. oven for 30 minutes. 1/2 c. in a large bowl. 1 c. Bake in a 350 degree F. 3. 1.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. 4. This is a very high protein meal and is still low in calories.

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

Mix the apples in a bowl with lemon juice. SERVES 8 97 . cinnamon. flour and raisins. 5. Mix topping in a bowl and press on to top of apples. 2. Return them to the baking dish. Slice apples until you have enough to fill a greased 9" x 13" baking dish. or until apples are soft. Preheat the oven to 375 degrees.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. 4. adding enough apple juice to cover the bottom. 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. In a blender or food processor combine the cottage cheese. or until the filling has set. and lemon juice. lemon rind. Cool the cake in the pan on a rack. evaporated milk. 4. use whole wheat pastry) lemon slices for garnish 1.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. Preheat the oven to 300 degrees. 3. sugar. Add the flour and process the mixture to blend thoroughly. Place the pan in the freezer. Baked the cake for 1 approximately hour at 350 degrees. Pour the filling into the prepared chilled crust. while you prepare the filling. egg whites. whole eggs. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. Process the ingredients. until they are smooth. Place the cake on a serving platter and garnish with lemon slices. 2. 98 .

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

2. 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. 1 lg. Dice potatoes (with skins) and carrots into 1/2" pieces. 1. You may thicken with cornstarch.GARLIC POTATO LEEK SOUP Ingredients 1 1/2 qts. 1 6 1 c. 3. 1/2 lb. 117 . Slice leeks into THIN slices and simmer with above. 3 1 c.

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

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

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

chopped Stalks celery. sliced Potatoes. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). sliced Carrots.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 2. 3. FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING. 121 . Cups split green peas Cups stock Large onion diced Clove garlic. Turn heat down and simmer for a half hour or so to let the flavors blend.

LENTIL & SPLIT PEA SOUP Ingredients 1/2 c. You can use any spice of your choice. Dice or slice all other ingredients (except tomatoes) and add to the soup. 1 lg. 4 tbsp. 1 tsp. 1/2 c. Like most soups. except salt. and black or white pepper. 2. 1/4 6 tbsp. 2 2 lg. 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. 3. 1/4 tsp. 2 lg. drain and place into a soup kettle with l quart spring water. Rinse lentils and split peas. 122 . 1 lg. the taste will improve when the soup is refrigerated and aged for a couple of days.

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

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

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

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

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

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

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

Bring water to boil and add pot barley. *You may use left over liquid from vegetables (no meat stock) 132 . cover. and reduce heat. 2. chopped Diced Carrots Chopped Celery and Tops Fresh or Frozen Cut Green Beans 16 ounce can diced tomatoes in juice 1. until vegetables are tender (about 45 minutes). Stir and bring soup to a boil. BARLEY SOUP 1/3 cups 2 cups 1 cup 1 lg 2 cups 3/4 cup 1 cup 1 Pot Barley Diced Turnips Chopped Turnip Greens (Tops) Onion. Add 6 cups of water and all other ingredients.VEGETABLE. Cook for 45 minutes. lower heat and cook. Return to a boil. covered.

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

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

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