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

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

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

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

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

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

Grated fresh raw carrots 9. for a completely balance and highly nutritious salad. Fresh diced/sliced tomatoes 3. Thin slice Celery Dressing: All low fat dressings. 10 . Check the contents. Grated fresh raw beets 10. BHA. please use these ingredients for the Salad Bar. and BHT. There are some commercial NON FAT dressings that are fairly good. SALAD BAR INGREDIENTS 1. Diced green peppers 4. See recipes in “Elderhealth Menus”. it is too high in calories. Alfalfa sprouts (can be rotated) 7.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. Leafy green lettuce (may be varied) 2. Bean sprouts 8. Fresh sliced mushrooms 6.

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

and Water SNACK: Fruit DINNER Salad Bar Carrot . Grapefruit) Herbal Tea. 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. Water SNACK: Fruit 16 . or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Chicken Enchiladas #44 Mock Refried Beans #64 Herbal Teas.Leek Soup #113 Lentil Loaf #57 Banana Bread #92 Herbal Teas. Orange.

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

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

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

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

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

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

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

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

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

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

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

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

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

Non-Fat Milk. Non-Fat Milk SNACK: Fruit 31 .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. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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SHRIMP. 2. 45 . To assembled dip each tortilla in the heated sauce. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling. When all are done ladle sauce on top and sprinkle cheese on top. FISH. or until the cheese has melted and beginning to bubble. 3. GAME MEATS. Bake in a preheated 350 degree oven for 15-20 minutes. Roll up and place on square cookie sheet. so that each one is rolled up against each other. 5. Lay pliable tortilla on a cookie sheet (be careful. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF. OR FOWL. barely enough to make them pliable.CHICKEN ENCHILADAS CONTINUED OTHER NEEDED INGREDIENTS: 2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator Pound of grated low-fat mozzarella cheese 1 ASSEMBLING THE ENCHILADAS 1.(if you dip them too long they will fall apart). 4.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

QUESADILLAS Ingredients 1 1 oz. 2. 68 . 3. 1 tbsp. Open the tortilla and add sprouts and 1-2 tablespoons of salsa. 1/2 oz. 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. 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. 1.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

yet has less than 1/2 the calories of the so called low calorie commercial pies and about 1/3 the calories of most pies. 1. 2. 3 tbsp.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 1 8 oz. 1 oz. 16 oz. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. cut in the butter. 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. 4. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 2 2 tbsp. 99 . Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful. Spread on a 9" pie pan. 3. Crush the graham crackers. Pour into the cooled pie crust and refrigerate for at least four hours.

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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. sliced Potatoes. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). 121 .GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 3. Turn heat down and simmer for a half hour or so to let the flavors blend. chopped Stalks celery. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. Cups split green peas Cups stock Large onion diced Clove garlic. 2. sliced Carrots.

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

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

POTATO/MUSHROOM SOUP
4 2 1 2 6 3 2 1/4 1 1 Medium potatoes (diced) Carrots (cut up small pieces) Onion (cup up large pieces) Whole garlic cloves Cups spring water Cups of milk (made from non-fat powder milk) Teaspoons salt Teaspoon fresh ground pepper Tablespoon fresh parsley (may use dried) Lb. sliced mushrooms

1.

Cook potatoes, carrots, onion, and dried garlic in water until tender. Puree in blender until smooth. Add mushrooms, milk and parsley. Simmer uncovered until thick enough for your taste.

2. 3.

Serves 6-10

124

POTATO, MUSHROOM AND ZUCCHINI SOUP
Ingredients 6 1 lb. 4 1/2 5 1/2 1 tbsp. 3 1/2 3 1/2 oz. 2 qts. Potatoes (Red-do not peal) Mushrooms Zucchini squash Onion Cloves garlic Bunch green onions Butter Long green chilies (Ortega) Sprig cilantro or parsley Powdered non-fat milk Spring water

The simplest of soups to make. 1. Dice potatoes and place into a soup kettle with 2 quarts spring water and add all ingredients (finely chopped). simmer for l hour. You can thicken by increasing the ingredients by adding 2 extra potatoes and blending 2 cups of the cooked vegetables, returning it to the soup.

2.

Makes 15 servings.

125

POTATO, VEGETABLE, AND BEAN SOUP
Ingredients 1 c. 1/2 5 2 1/2 1 1/2 c. 4 1 3 2 c. 2 c. Navy beans Spanish onion Cloves garlic Quarts spring water Sliced carrots Sprigs parsley (minced) Stalk celery Medium potatoes (1/2" cubes) Zucchini squash (thick slices) Fresh string beans

A most wonderful soup for reducing! A large bowl of this soup has less calories than one slice of bread, yet it is loaded with nutrients. 1. 2. 3. Cook the first four ingredients until the beans are tender. Blend beans and juice into a thick stock. Add all remaining ingredients and simmer until vegetables are barely tender.

Makes 20 large servings.

126

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

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

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

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

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

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

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

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

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