NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

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

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

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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 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. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea.

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

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

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

]) Green Beans #50 Baked Yams Herbal teas. or Water SNACK: Fruit 18 .SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. 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. Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.

fruits. Special K. honey. or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. Grapenuts (no cereals with sugar. 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 .

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

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

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.WEDNESDAY BREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 . Non-Fat milk.

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Turkey (roasted) Mashed potatoes (do not peel) Low Fat Gravy Green Beans & Mushrooms #52 Carrot-Fruit Salad #34 SNACK: Fruit DINNER Salad Bar Soup: Asparagus #112 Stuffed Baked Potatoes with Broccoli & Cheese #76 Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea 23 .THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. 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 . Non-Fat Milk. or Decaffeinated Coffee Fruit Juices SNACK: Fruit LUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas.

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

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

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

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 . 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. Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

Place in 2 quarts.1/2 c. This does not need salt. garlic. 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. Sauté onions. You can spice for your taste with home. 3.3/4 lb 1. RICE AND VEGETABLE CASSEROLE Ingredients 1.CHICKEN. bell pepper and mushrooms in a little chicken fat & stock.made salsa. 39 . cover and cook at lowest heat possible until the liquid is absorbed. 1 8 1 1 lb. or any other spice of your choice except black or white pepper. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. 2. 1/2 5 1. 1 1 c. When done remove fat from stock and set aside. spring water and simmer until tender.

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. The common name is “salsa de la cocina” (kitchen sauce). It keeps nicely for about 10 days. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. 1/2 4 4 1/2 4 Tomatoes Green chilies Small Bell Pepper Small green/yellow chilies Cloves garlic (minced) Bunch green onions Sprigs cilantro This very basic salsa is made throughout Mexico as standard fare for all preparation of food. 1. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. If you are going to keep it around longer add 1 tablespoon of virgin olive oil.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. It gives it a nice taste and helps preserve it. 72 .

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

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

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

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

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

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

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

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

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

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

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

Caribou. jalapeno pepper. cover the pan and simmer for 30 minutes. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat. Add the tomatoes. Venison. 3. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. Heat the mixture until it is bubbling. 4. carrots. Simmer the chili covered about 20 minutes longer or until the carrots are soften. etc. Moose. Elk.) 28 ounce can tomato in puree 1/2 cups cooked kidney beans Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced) Cups sliced carrots Cups diced celery Cups corn kernels (fresh or frozen) 1. and all the seasoning. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. Drain off any fat that accumulates in the pan. SERVES 16 84 . Add the kidney beans. Add the meat browning and stirring it.VEGETABLE CHILI CON CARNE CHILI BASE: 2 8 4 2 2 2 2 2 2 2 SEASONING: 4 4 1 1 1 1/4 1/4 Tablespoons brown sugar Tablespoons mild chili powder Tablespoon ground cumin Tablespoon of oregano leaves. and celery. to break up the pieces. green peppers. reduce the heat. Buffalo. Add the corn kernel after 10 minutes.

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

Sauté in virgin olive oil at a low heat. and bell pepper. 1 1 oz. place in a casserole dish. 1. Bake at a medium low oven (300 degrees) for an hour. 2. Dice up the onion. Medium Zucchini squash Medium Tomatoes (diced) Purple onion Cloves garlic Bell pepper Virgin olive oil Sprig fresh basil and oregano Jack Cheese Mozzarella cheese A very easy meal to prepare and quite nutritious. 1 oz. 3. Makes 4 large servings. 86 . Grate cheese and add on top of the vegetable mixture.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. 4. garlic. Add zucchini and tomatoes along with fresh basil and oregano.

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb. 120 . Makes 8 servings. *Any white fish fillets will work. first 3 seasonings. Add can milk into cornstarch and stir until smooth. Place stock.* cut in 1 inch cubes Onion. reduce heat and simmer covered for 30 minutes. Bring to boil. Add the mixture to the simmering chowder. chopped Chopped Celery (include tender Leaves) Diced Potatoes with skin 13 ounce can Evaporated Skim Milk Corn Starch 1/4 cup finely chopped Green Onions 1. return pureed contents to the pot. 2. stirring constantly until thicken. 3. Transfer 2 cups of the chowder to a blender and puree. 1 lg 1 cup 4 cups 1 1/4 cup Garnish: Defatted Chicken or Fish Stock Bay Leaf crushed Thyme Rosemary Fish Fillets. and fish in large pot. Add vegetables when mixture returns to boil.

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

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

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

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

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

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

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

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

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

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

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

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

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