Native American Health Recipes

NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

1

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

2

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

3

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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 .SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) 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.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from week SNACK: Fruits and leftover desserts 26 . Non-Fat Milk.

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

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

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

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Vegetable “Chili con Carne” #84 Corn Bread (Laurel’s Kitchen Cookbook p 81) SNACK: Fruit DINNER Salad Bar Soup: Sweet Potato and Vegetables #127 Stuffed Potatoes & Vegetables #77 Light Cheese Sauce #58 Applesauce Carrot Cake #91 Herbal Tea. Water SNACK: Fruit 30 . Non-Fat Milk.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. Non-Fat Milk. Non-Fat Milk SNACK: Fruit 31 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Soup: Tofu and Snow Peas #128 Fried Rice #46 Stir Fried Vegetables with skinless Chicken Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea. Non-Fat Milk.

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.Grain Bread Herbal Tea. Non Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea.

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

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

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

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

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

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

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

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

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

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

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

2.

3.

4.

Makes 6 servings.

42

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.

43

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

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

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

44

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Simmer 10 minutes. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. 2 c. Make meatball your favorite size.15 minutes and add to your cooked sauce. may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. Simmer in an uncovered pot until it thickens to your liking. Makes 10 servings.MEATLESS MEATBALLS Ingredients 2 c. 60 . Bake in 400 degree oven for 10 . 6-10 2-3 1 1 Vine-ripened tomatoes (5 lbs) Cloves garlic Yellow onion Virgin Olive oil Vegetable broth Leaves fresh basil Sprigs fresh oregano Bell Pepper Spring fresh thyme Mix all ingredients in a large bowl. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. Cut tomatoes finely. 1 c. SAUCE: Sauté onions. 1 tbsp. and bell pepper in virgin olive oil. You can use potato flour to thicken. garlic. 1 c.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sign up to vote on this title
UsefulNot useful