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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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

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

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

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

THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. 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 . 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. 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 .FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2.

3.

4.

Makes 6 servings.

42

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

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

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

43

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

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

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

44

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Sauté green peppers. stirring constantly until egg is barely set. Green pepper (diced into medium pieces) Medium yellow onion (chopped in medium pieces Cup fresh mushrooms (sliced) Tablebspoon Virgin Olive oil Tbsp. 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. onions until onion is translucent. 73 . Beat eggs and yogurt until eggs are fairly well beaten. real butter Large fresh eggs Tablebspoon plain non-fat yogurt. Mix all ingredients and cook at medium heat. Add mushrooms and stir for 2 minutes. Serves 4-6 2. 3.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

3. cut in the butter. 99 . 3 tbsp. and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball. 1 8 oz. Crush the graham crackers. 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. 1 oz. 1. 4. 16 oz. Pour into the cooled pie crust and refrigerate for at least four hours. 2 2 tbsp. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. yet has less than 1/2 the calories of the so called low calorie commercial pies and about 1/3 the calories of most pies. Spread on a 9" pie pan.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 2.

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

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

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

2. 1 1/2 c.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. Return to the pot. This makes a thick hearty soup. 4-6 1 2 qts. 1 1/2 c. lower heat and simmer in a covered pot until beans are tender (approx. 1 1 lb. Add all other ingredients and simmer until just tender. Pinto beans Cloves garlic Yellow onion Spring water Red or green bell pepper Fresh string beans Fresh corn kernels Fresh peas Zucchini squash Bunch Cilantro Bring the first 4 ingredients to a boil.) Take 1/2 of the beans and blend or mash until they become a smooth paste. 2 hours. 1/2 1. 1 1/2 c. 110 . 3.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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