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Native American Health Recipes

Native American Health Recipes

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  • CANNED PRODUCTS:
  • TO THE PERSONS PREPARING THE FOOD AND MENUS:
  • Week One
  • Week Two
  • Week Three
  • CARROT-FRUIT SALAD
  • CARROT RICE CASSEROLE
  • CEREAL MEALS
  • CHICKEN SALAD STUFFED TOMATOES
  • CHICKEN, RICE AND VEGETABLE CASSEROLE
  • CHILE RELLENOS
  • CHINESE STYLE BROCCOLI & MUSHROOMS
  • EGGPLANT TOMATO CASSEROLE
  • EGG SALAD SANDWICH
  • ENCHILADAS DE POLLO (chicken)
  • FRIED RICE
  • FRUITED MILLET CEREAL
  • GARDEN VEGETABLES WITH BROWN RICE
  • GLAZED CARROTS
  • GREEN BEANS
  • GREEN BEANS & MUSHROOMS
  • HEALTHIEST BREAKFAST CEREAL
  • HERBED WILD RICE WITH BROWN RICE
  • ITALIAN TOMATO SAUCE FOR PASTAS
  • LENTIL LOAF
  • LIGHT CHEESE SAUCE
  • MANITOBA WILD RICE
  • MEATLESS MEATBALLS
  • MEATLOAF WITH SHREDDED VEGETABLES
  • MEXICAN SAUCE FOR RELLENOS, HUEVOS RANCHE- ROS, OR OMELETTE
  • MIXED VEGETABLES & MUSHROOMS
  • MOCK REFRIED BEANS
  • MOOSE STEW (BUFFALO, CARIBOU, ELK, VENISON)
  • OATMEAL BREAD
  • POTATO, MUSHROOM, AND SPINACH CASSEROLE
  • QUESADILLAS
  • QUICHE - CRUSTLESS: MUSHROOM / SPINACH
  • RICE AND VEGETABLES “A LA MEXICANA”
  • SCRAMBLED EGGS
  • SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE
  • STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE
  • TANGY CHEESE SAUCE
  • TORTILLA AND SQUASH CASSEROLE
  • TUNA & BROWN RICE CASSEROLE
  • VEGIE BURGERS
  • ZUCCHINI & TOMATO CASSEROLE
  • ZUCCHINI
  • APPLE BRAN MUFFINS
  • APPLE CAKE
  • BANANA BREAD
  • BAKED APPLES
  • BERRY TOPPING
  • CREPES
  • CREPE FILLING
  • IDEAL APPLE CRISP
  • LEMON CHEESECAKE
  • AMERICA’S ABORIGINAL SOUP
  • ASPARAGUS SOUP
  • BEAN STOCK VEGETABLE SOUP
  • BLACK BEAN SOUP
  • CARROT-LEEK SOUP
  • CHICKEN VEGETABLE SOUP
  • CORN CHOWDER
  • GARLIC POTATO LEEK SOUP
  • CREAMED BROCCOLI SOUP
  • CREAMY CALIFLOWER SOUP
  • GREEN PEA SOUP
  • PINTO BEAN SOUP
  • POTATO/MUSHROOM SOUP
  • POTATO, MUSHROOM AND ZUCCHINI SOUP
  • POTATO, VEGETABLE, AND BEAN SOUP
  • SWEET POTATO - VEGETABLE SOUP
  • TOMATO SOUP
  • TRINITY SOUP
  • TURKEY VEGETABLE SOUP
  • VEGETABLE, BARLEY SOUP
  • ZUCCHINI, TOMATO AND BARLEY SOUP

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.

1

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

2

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

3

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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

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

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

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

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

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. 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. Non-Fat Milk.

Herbal Tea. Non-Fat Milk.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Rice. or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken. and Vegetable Casserole #39 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 . Non Fat Milk.

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

WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Non-Fat Milk. 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. Water SNACK: Fruit 29 . Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea. or Decaffeinated Coffee SNACK: Fruit.Grain Bread Herbal Tea.

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

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

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

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

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

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

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

2.CHICKEN 1. 3. 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.

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

1/2 5 1.3/4 lb 1. 2. garlic. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. Place in 2 quarts. 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. You can spice for your taste with home. spring water and simmer until tender. bell pepper and mushrooms in a little chicken fat & stock.CHICKEN. 1 1 c. This does not need salt. or any other spice of your choice except black or white pepper.made salsa. cover and cook at lowest heat possible until the liquid is absorbed. When done remove fat from stock and set aside. 39 .1/2 c. RICE AND VEGETABLE CASSEROLE Ingredients 1. Sauté onions. 1 8 1 1 lb. 3.

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

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

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

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

2.

3.

4.

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

44

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

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

Remove from heat and add juice concentrate vanilla. 2.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. and orange peel. Set over boiling water and cook. covered. Add raisins. apple. over medium heat for about 40 minutes or until all water has been absorbed.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. cinnamon. 47 . Cook millet and water in double boiler.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Cooked brown rice 6. Bake in a 350 degree F. 4. 3. 1/2 c. oven for 30 minutes. Pour into a 9" x 14" casserole. Mix all ingredients. 5. 1. 2.25 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. sprinkle the cheese on top. 1 6 tbsp. Beat eggs with the powder milk. This makes 8 servings. or until done. in a large bowl.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. This is a very high protein meal and is still low in calories. 81 . except cheese. 1 c. 2 6 oz.

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

As good tasting as any greasy hamburger. 5 1/2 c. 3/4 c. Dice up sprouts and mix with all the ingredients. 1/4 tsp. 3. in a Teflon or seasoned non-stick pan. without any oil. Make into patties and pan fry. Use one tablespoon for each bun. Makes 5 vegetable burger patties.VEGIE BURGERS Ingredients 1 c. and so much better for and to your body. 1 1 oz. 1/2 1/4 c. 2. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. 1 tsp. Refrigerate for 4-6 hours so that the flavors will blend. 5 Mung bean sprouts (finely cut) Wheat germ Grated jack cheese Minced parsley Egg Almonds (finely ground) Sunflower seeds (finely ground) Oregano leaves Vegetable herbs or kelp powder Cloves garlic Yogurt Sprouted grain hamburger buns 1. 1 oz. 83 . Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown.

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

IDEAL APPLE CRISP 8 1 2 3/4 Apples (green pippin are best) Juice of 1 lemon Teaspoon cinnamon Tablespoons whole wheat flour Cup raisins Apple juice TOPPING: 1 1/3 1/2 1/2 2 1/2 1/3 Cup rolled oats Cup wheat germ Cup whole wheat flour Teaspoon salt Teaspoons cinnamon Cup brown sugar Cup canola oil 1. flour and raisins. 5. 2. adding enough apple juice to cover the bottom. Preheat the oven to 375 degrees. 4. cinnamon. Return them to the baking dish. Slice apples until you have enough to fill a greased 9" x 13" baking dish. Mix topping in a bowl and press on to top of apples. or until apples are soft. SERVES 8 97 . Bake for 25 minutes. 3. Mix the apples in a bowl with lemon juice.

Baked the cake for 1 approximately hour at 350 degrees. Preheat the oven to 300 degrees. 98 . Pour the filling into the prepared chilled crust. and lemon juice. Cool the cake in the pan on a rack. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. until they are smooth. egg whites. lemon rind. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan.LEMON CHEESECAKE CRUST: 1 2 Cup graham cracker crumbs Tablespoons butter (melted) FILLING: 1 2 2 1/2 1/3 1 1/3 1/4 Pound (2 cups) low-fat creamed cottage cheese Egg whites Whole eggs Cup evaporated skim milk Cup sugar (can use 1/2 cup raw unfiltered honey) Tablespoon grated lemon rind Cup fresh lemon juice Cup pastry flour (if possible. 4. In a blender or food processor combine the cottage cheese. use whole wheat pastry) lemon slices for garnish 1. whole eggs. Place the pan in the freezer. Add the flour and process the mixture to blend thoroughly. evaporated milk. Process the ingredients. while you prepare the filling. or until the filling has set. 3. sugar. 2. Place the cake on a serving platter and garnish with lemon slices.

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

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

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

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. 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 .

SOUPS 107 .

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

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

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

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

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

Bring to a boil. rot. pureed. Heat 1 cup stock in large saucepan. Lower heat and simmer for 3 minutes. Transfer the mixture into a blender and blend until and car- 2. ginger. 113 . 3. Makes 6 cups. and simmer until carrots are tender. Add leeks.CARROT-LEEK SOUP 3 cups 1 cup 1 tsp 6 Defatted Chicken Stock (divided) Sliced Leeks (white part only) Grated Fresh Ginger Carrots (about 1 lb. Garnish with parsley. Return to sauce pan and add remaining stock and pepper. Cover. and cook over medium heat until leeks are tender.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1. 4.

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

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

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

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

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

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

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

sliced Potatoes. chopped Stalks celery. sliced Carrots. 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). 2.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. Turn heat down and simmer for a half hour or so to let the flavors blend. 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. 3. Cups split green peas Cups stock Large onion diced Clove garlic. 121 .

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

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. 3. Smash or blend about 1/2 the beans to thicken. Makes 10 servings. 1 lb. 1. 123 .PINTO BEAN SOUP 2 qts. Simmer all ingredients in a covered pot until beans are tender. 2.

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

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

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

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

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

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

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

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

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

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