NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

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

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

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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 .TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. Non Fat Milk. or Decaffeinated Coffee SNACK: Fresh Fruit LUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea.

grain bread Herbal Tea. Non Fat Milk. Grapefruit) 1/2 Grapefruit Herbal Tea. 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. Water SNACK: Fruit 15 .WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Orange. Non Fat Milk.

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

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

Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas.]) Green Beans #50 Baked Yams Herbal teas.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. Non-fat milk. or Water SNACK: Fruit 18 .

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. or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. Special K. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Leftovers Apple Cake #90 Herbal Teas SNACK: Fruit 19 . honey. fruits. Grapenuts (no cereals with sugar.

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

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

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

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

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

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

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week 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.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. Non-Fat Milk.

and Vegetable Casserole #39 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Water SNACK: Fruit DINNER Salad Bar Soup: Green Pea #121 Tuna and Brown Rice Casserole #81 Ideal Apple Crisp #97 SNACK: Fruit 27 . Rice. Non Fat Milk. Non-Fat Milk. 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.TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 .

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

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

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk.FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. Water SNACK: Fruit DINNER Salad Bar 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 SNACK: Fruit 31 . Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

2.

3.

4.

Makes 6 servings.

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

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

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

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

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

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

44

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

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

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

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

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

GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. Serves 4-6 people. 2. 50 . 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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1/4 c. Bring to a boil. Pour bean mixture into a deep baking dish (8x9). 270. 2 1/2 c. II. 2. Sauté group II and add to group I. Stir group III and cook in a heavy skillet. Simmer slowly for 30 minutes. for 40 minutes. spread batter by spoonful on top of beans. 1 tbsp. 1 1/2 c. THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . III. 1.TAMALE PIE (TAKEN FROM p. Bake in a pre-heated oven at 350 degrees F. stirring constantly and remove from the heat. 2 c. 2 c. 1/2 c. 1 tsp. 2 tbsp. 3 tbsp. This will make approximately 4 cups of cooked beans. 1/2 tsp. 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. 3 1/2 1/4 c. 1/2 c. 1 lg. 4. 3. “LAUREL’S KITCHEN”MODIFIED) Ingredients I.

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

in a large bowl. 3. 1/2 c. 4. or until done. sprinkle the cheese on top. 5. Pour into a 9" x 14" casserole. Cooked brown rice 6. Beat eggs with the powder milk. Bake in a 350 degree F. 81 . This is a very high protein meal and is still low in calories. oven for 30 minutes. 1 c. except cheese. 2. This makes 8 servings. 1 6 tbsp. 1.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. 2 6 oz.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. Mix all ingredients.

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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